Leaky gut, medically known as increased intestinal permeability, occurs when the lining of the small intestine is damaged. This allows undigested food particles, toxins, and bacteria to pass through the intestinal wall into the bloodstream, triggering inflammation and an immune response.
While leaky gut is not yet universally recognized as a formal medical diagnosis, emerging research links it to conditions such as autoimmune disorders, chronic fatigue, and skin issues like eczema.
Common Symptoms of Leaky Gut
The symptoms of leaky gut can vary but often include:
Chronic diarrhea, constipation, or bloating
Food sensitivities or intolerances
Fatigue or brain fog
Skin issues such as acne, eczema, or rashes
Joint pain or inflammation
Frequent headaches
Weakened immune system or frequent infections
If you’re experiencing these symptoms, addressing gut health may help alleviate them.
What Causes Leaky Gut?
Several factors can contribute to a compromised gut lining:
Poor Diet: Diets high in processed foods, sugar, and unhealthy fats can damage the gut lining over time.
Chronic Stress: Persistent stress impacts gut barrier function and overall gut health.
Alcohol Overuse: Excessive alcohol consumption weakens the intestinal barrier.
Medications: Long-term use of NSAIDs, antibiotics, and antacids may negatively affect gut integrity.
Gut Dysbiosis: An imbalance of gut bacteria can contribute to leaky gut.
How to Fix Leaky Gut
While healing a leaky gut requires a multifaceted approach, the following steps can help restore gut health:
Transition to a Gut-Healing Diet:
Focus on anti-inflammatory foods such as leafy greens, berries, and fatty fish.
Incorporate bone broth, which contains collagen and amino acids to support the gut lining.
Avoid processed foods, sugar, and artificial additives that irritate the gut.
Repair with Nutrients:
Supplements like L-glutamine, zinc, and omega-3 fatty acids are known to support gut repair.
Probiotics and prebiotics can help balance the gut microbiome.
Important Note: Before incorporating supplements into your routine, it’s vital to consult with a licensed healthcare professional. They can provide accurate dosing, recommend high-quality supplements, and help you avoid potential drug-nutrient interactions.
Manage Stress:
Engage in stress-reducing activities such as yoga, meditation, or deep breathing exercises.
Limit Harmful Substances:
Reduce alcohol consumption and discuss medication alternatives with your healthcare provider if needed.
Seek Professional Guidance:
A registered dietitian can create a personalized plan tailored to your specific gut health needs.
How Our Gut Health Dietitians Can Help
Healing leaky gut can be complex, and every individual’s needs are different. At Core Nutrition Health and Wellness , we provide medical nutrition therapy with gut health dietitians who specialize in improving digestive health through nutrition ,lifestyle interventions, and effective supplement protocols.
We work with you to:
Identify and eliminate triggers for leaky gut symptoms.
Develop a gut-healing meal plan tailored to your needs.
Provide ongoing support and guidance to ensure lasting results.
Start Improving Your Gut Health Today
If you’re struggling with symptoms of leaky gut, don’t wait to take action. Improving gut health is key to enhancing your overall health and well-being. Contact us today to at Core Nutrition Health and Wellness to schedule a consultation with one of our gut health dietitians. Let us help you heal your gut and reclaim your health through integrative and functional medical nutrition therapy.
Inflammation is your body’s natural defense mechanism that’s a complex biological response that protects you from infections, injuries, and harmful invaders. For instance, when you scrape your knee, catch a cold, or twist your ankle, your body triggers inflammation to start the healing process. While inflammation is essential for healing, it can become harmful when it persists or occurs without a clear cause. Understanding how chronic inflammation works and what triggers it is the first step to improving your health well-being. By making simple changes to your nutrition and lifestyle, you can reduce chronic inflammation, support your body’s healing processes, and lower your risk of chronic diseases.
Types of Inflammation: Acute vs. Chronic
Acute Inflammation
Acute inflammation is short-term and localized. It’s your body’s immediate response to injury or infection, activating white blood cells to repair damage and eliminate harmful pathogens. Symptoms often resolve within days or even hours.
While mild cases may only require rest or cold compresses, severe symptoms like fever or persistent pain may require medical attention.
Chronic Inflammation
Chronic inflammation is a slow-burning, systemic condition. Unlike acute inflammation, it isn’t confined to one area and can persist for months or years, often without noticeable symptoms. Over time, chronic inflammation is linked to many serious health conditions, including:
Chronic inflammation can result from infections that don’t resolve, unhealthy lifestyle habits, exposure to toxins, or excess body weight.
Simple Nutrition and Lifestyle Changes to Reduce Chronic Inflammation
Reducing inflammation can significantly lower the risk of chronic diseases. While medications like corticosteroids and immunosuppressants are often prescribed, simple lifestyle changes can offer powerful, sustainable benefits.
Eat an Anti-Inflammatory Diet
A whole food, plant-based diet is key to reducing inflammation. Focus on:
Fruits and Vegetables: Colorful produce like berries, cherries, spinach, kale, and avocados is rich in antioxidants.
Whole Grains: Opt for brown rice, oats, and bran for high fiber.
Healthy Fats: Include omega-3 sources like salmon, walnuts, and flaxseeds.
Legumes and Nuts: Beans, lentils, and almonds offer nutrient-dense options.
Spices and Teas: Turmeric and green tea are known for their anti-inflammatory properties.
Avoid inflammatory foods, such as:
Processed meats (bacon, hot dogs)
Fried and sugary foods (sodas, candy)
Refined carbs (white bread, pastries)
Reduce Chronic Inflammation With Physical Activity
Regular exercise is a powerful way to reduce chronic inflammation. It enhances immune function by promoting anti-inflammatory cytokines and reducing key inflammatory markers like CRP and IL-6. Exercise also decreases oxidative stress by boosting the body’s antioxidant defenses, and helps regulate body weight, which lowers inflammation linked to excess fat.
Additionally, physical activity improves metabolic health, gut health, and joint function, further reducing inflammation. By improving circulation and reducing stress, exercise offers a comprehensive approach to managing chronic inflammation and supporting overall health.
Prioritize Quality Sleep
Poor sleep is linked to inflammation and heart disease. Strive for 7–9 hours of sleep each night. Tips for better sleep include:
Maintaining a consistent sleep schedule
Avoiding caffeine and screens before bedtime
Consuming two kiwifruit can increase serotonin production to promote better sleep
Manage Stress
Practice Mindfulness-Based Stress Reduction (MBSR)
Mindfulness-based techniques, such as meditation and breathing exercises, have been shown to reduce markers of inflammation, including C-reactive protein (CRP). MBSR involves focusing on the present moment, which helps calm the mind and decrease stress responses.
How to Get Started: Set aside 10–15 minutes daily for mindfulness meditation. Apps like Headspace and Calm can guide beginners.
A 2020 study published in Brain, Behavior, and Immunity found that mindfulness meditation reduced stress-induced inflammation.
Quit Smoking and Limit Alcohol
Smoking is a major contributor to chronic inflammation, as it introduces harmful chemicals into the body that trigger immune responses and oxidative stress. This ongoing inflammation is linked to various health issues, including cardiovascular disease, respiratory conditions, and increased risk of cancer.
Alcohol consumption, particularly in excess, can trigger systemic inflammation by disrupting immune function and altering gut microbiota. This inflammatory response contributes to the development of chronic conditions such as leaky gut, heart disease, liver damage, and autoimmune disorders
Both smoking and alcohol contribute to systemic inflammation in different ways, and when combined, they can have a profound and damaging effect on the body. Reducing or eliminating smoking and alcohol intake can significantly decrease inflammation, improving overall health and reducing the risk of chronic disease.
Build Social Connections
Social isolation and loneliness may seem similar, but research shows that social isolation has a stronger and more consistent association with increased inflammation. Unlike loneliness, which reflects subjective feelings, social isolation refers to the objective lack of social contact and interaction, which can contribute to chronic stress and inflammation over time.
Interestingly, the effects of social isolation on inflammation are often more evident later in life. For example, individuals who experienced social isolation during childhood may not notice its inflammatory consequences until mid-adulthood. This highlights the long-term impact of isolation on health.
One particularly reliable marker of chronic inflammation, known as suPAR (soluble urokinase plasminogen activator receptor), provides evidence of this relationship. Studies suggest that social isolation leads to a higher inflammatory burden, making social connection a critical aspect of managing stress and inflammation.
By fostering meaningful relationships, engaging in community activities, or simply maintaining regular contact with friends and family, you can significantly reduce stress and protect your long-term health.
Regular Health & Dental Check-Ups
Work with your healthcare provider to monitor inflammation markers like C-reactive protein (CRP) and address any underlying issues. Regular dental check-ups are also vital as gum disease (gingivitis) can indicate systemic inflammation.
Keep In Mind
Chronic inflammation is a root cause of many health problems, but you can reduce its effects through:
A colorful, nutrient-rich diet
Regular exercise
Quality sleep
Stress management
Avoiding harmful substances
Small, gradual changes in your diet and lifestyle can make a big difference. Start by adding one anti-inflammatory food to your daily meals or incorporating a new healthy habit into your routine.
Ready to reduce inflammation and improve your health? At Core Nutrition Health and Wellness, our expert dietitians offers personalized nutrition counseling and anti-inflammatory meal plans tailored to your unique needs. Contact us today or schedule an appointment to start your journey towards better health.
When it comes to improving your health through nutrition, the variety of titles and roles can be confusing. Two commonly misunderstood terms are “functional nutritionist” and a “registered dietitian” who specializes in functional nutrition. While both aim to support health through personalized dietary guidance, they differ significantly in their training, expertise, and scope of practice. Understanding these differences can help you choose the right professional for your needs.
What Is Functional Nutrition?
Functional nutrition focuses on a holistic, food-as-medicine approach to health. It emphasizes identifying and addressing the root causes of health issues, rather than merely managing symptoms. This personalized strategy considers bio-individuality, meaning that no two nutrition plans are exactly alike.
Core Principles of Functional Nutrition:
Treats food as medicine to support overall well-being.
Aims to uncover the root causes of health conditions.
Considers lifestyle, environment, and diet in creating personalized plans.
Not All Nutritionists Are Dietitians, However, All Dietitians Are Nutritionists
Before diving deeper, it’s important to clarify a common misconception: not all nutritionists are dietitians, but all registered dietitians are nutritionists.The term “nutritionist” is often unregulated in many states, meaning anyone can use the title without formal qualifications.
In contrast, registered dietitians (RDNs) must complete rigorous education, clinical training, licensure, and certification processes. This distinction ensures that RDNs are held to the highest professional standards.
What Is a Functional Nutritionist?
A functional nutritionist typically adopts the principles of functional nutrition to guide clients toward better health. However, the title “functional nutritionist” is not a regulated term in most places. This means that qualifications and expertise can vary widely.
Training and Credentials
May hold certifications or degrees from programs focused on holistic nutrition or alternative medicine.
Training is not standardized, so the level of expertise can differ significantly.
In many cases, they are not required to complete formal clinical training or licensure.
Scope of Practice
Functional nutritionists primarily focus on wellness and general dietary advice. They may offer support for conditions like digestive issues, fatigue, or weight management but might not be equipped to address complex medical conditions or provide medical nutrition therapy (MNT).
Limitations
Without standardized credentials or licensure, functional nutritionists may lack the necessary training to safely navigate cases involving chronic diseases, medication interactions, or specialized dietary needs.
What Is a Registered Dietitian Who Specializes in Functional Nutrition
A registered dietitian nutritionist (RDN) is a licensed healthcare professional with extensive training in nutrition science and clinical practice. When specializing in functional nutrition, Registered dietitians combine evidence-based approaches with holistic principles to provide comprehensive care.
Training and Credentials
To become a Registered Dietitian Nutritionist (RDN), individuals must:
Complete a bachelor’s or master’s degree in nutrition or dietetics from an accredited institution.
Undergo a supervised dietetic internship with at least 1,200 hours of clinical training.
Pass a national credentialing exam administered by the Commission on Dietetic Registration (CDR).
Maintain licensure through continuing education.
RDNs specializing in functional nutrition go a step further by integrating holistic practices while adhering to the rigorous standards of evidence-based care.
Scope of Practice
Provide medical nutrition therapy (MNT) for managing medical conditions such as diabetes, obesity, kidney disease, eating disorders, and gastrointestinal disorders.
Create personalized nutrition plans that address root causes of health concerns.
Safely manage complex cases, including those involving medication interactions or food allergies.
Collaborate with healthcare teams such as medical doctors, pharmacists, social workers, and licensed therapist to ensure comprehensive, integrative care.
Key Differences Between Functional Nutritionists vs. Registered Dietitian Nutritionists
Aspect
Functional Nutritionist
Registered Dietitian Specializing in Functional Nutrition
Training & Credentials
Varies widely; may lack formal licensure.
Requires accredited education, clinical training, and licensure.
Scope of Practice
General wellness advice; limited in addressing medical conditions.
Comprehensive care, including medical nutrition therapy.
Regulation
Not a regulated title in most areas.
Profession is strictly regulated.
Focus
Holistic but not always evidence-based.
Holistic and evidence-based, ensuring safety.
Key Advantages of Choosing a Dietitian:
Evidence-Based Practices: RDNs adhere to scientifically validated approaches to ensure safety and effectiveness.
Regulated Care: As licensed professionals, they follow strict ethical guidelines.
Collaborative Approach: Registered Dietitians often work closely with other healthcare providers, offering comprehensive and integrative care.
Accept Health Insurance– As licensed healthcare professionals, we can accept insurance and bill for our nutrition counseling services.
Why Does Choosing A Functional Nutritionist or Dietitian Matter?
When seeking nutritional guidance, it’s essential to consider the complexity of your needs. For general wellness advice or basic dietary changes, a functional nutritionist may suffice. However, if you are managing a chronic condition, require medical nutrition therapy, or need a scientifically-backed approach, an RD specializing in functional nutrition is the safer and more reliable choice.
The Importance of Regulation
Unregulated advice from a non-licensed provider can sometimes lead to harm, especially in cases of:
Medication interactions
Undiagnosed medical conditions
Use of unverified supplements
Registered dietitians bring a regulated, evidence-based approach to functional nutrition, ensuring that your care is safe, effective, and tailored to your health goals.
Choosing a Registered Dietitian vs. a Nutritionist in Mississippi
In Mississippi, the term “nutritionist” is not regulated, which means anyone can use this title without having formal education or licensure. On the other hand, “registered dietitian” (RD) is a protected title that requires specific qualifications, training, and state licensure.
Registered Dietitian (RD): To become a Registered Dietitian, individuals must complete a degree in nutrition or dietetics from an accredited institution, complete a supervised internship with at least 1,200 clinical hours, and pass a national exam.
RDs are licensed by the state and are held to strict ethical and professional standards. In Mississippi, Registered Dietitians are regulated by the Mississippi State Department of Health.
Nutritionist: Unlike Registered Dietitians, the title “nutritionist” is not regulated in Mississippi. This means that individuals can use the term regardless of their formal education or qualifications.
While some nutritionists may have certifications or relevant training, the lack of regulation means their credentials and expertise can vary significantly.
Keep In Mind
While both functional nutritionists and registered dietitians who specialize in functional nutrition aim to improve health through personalized dietary strategies, their training and qualifications set them apart.
Functional nutritionists may offer holistic guidance, but their expertise and scope of practice can vary. On the other hand, registered dietitians specializing in functional nutrition provide the best of both worlds: holistic principles grounded in evidence-based science.
When seeking nutritional guidance, consider consulting a registered dietitian to ensure you receive safe, effective, and evidence-based advice tailored to your health needs.
At Core Nutrition Health and Wellness, our registered dietitians are licensed healthcare professionals who can provide comprehensive nutritional care and accept most health plans making access to expert nutrition care affordable.
Schedule an appointment with our dietitians to ensure that your care is safe, effective, tailored to your unique health needs, and guided by licensed healthcare professionals who are also known as the food and nutrition experts.
Constipation is a common digestive issue that affects millions of people and can cause discomfort and frustration. Did you know that certain fruits can help alleviate constipation naturally? This article, crafted by a dietitian, explores the best fruits for constipation relief, their benefits, and how to incorporate them into your diet for optimal digestive health.
What is Constipation?
Constipation, defined as having fewer than three bowel movements per week, often leads to hard stools, abdominal discomfort, and bloating. It can occur due to dietary factors, dehydration, a sedentary lifestyle, or underlying medical conditions.
Causes of Constipation
Some common causes of constipation include:
Low Fiber Intake: A lack of dietary fiber can result in hard, dry stools.
Dehydration: Insufficient water intake makes stools harder to pass.
Physical Inactivity: Regular movement helps stimulate bowel function.
Certain Medications: Some drugs, like opioids and antacids, can cause constipation.
Ignoring the Urge: Delaying bowel movements can lead to stool hardening over time.
How to Prevent or Treat Constipation
Combat constipation with these simple strategies:
Eat More Fiber: Include fruits, vegetables, whole grains, and legumes.
Stay Hydrated: Drink plenty of water to keep stools soft.
Follow Natural Cues: Respond promptly to the urge to use the bathroom.
Manage Stress: Stress can interfere with digestion and worsen constipation.
Best Fruits For Constipation Relief
When it comes to managing constipation naturally, certain fruits stand out for their effectiveness. Here are the top five fruits recommended by a dietitian for preventing and treating constipation:
1. Kiwi
Kiwi is rich in fiber, particularly soluble fiber, and contains an enzyme called actinidin, which aids digestion and promotes regular bowel movements. Additionally, kiwi is packed with vitamin C, which supports overall gut health. Studies show that eating two kiwis daily can improve stool consistency and reduce straining.
2. Pears
Pears are high in both soluble and insoluble fiber, making them effective in softening stool and promoting bowel regularity. Incorporating pears into your diet can help prevent constipation and alleviate symptoms of existing constipation.
However, while pears are a healthy choice for many, individuals with allergies or sensitivities to related fruits should exercise caution. Additionally, those with Irritable Bowel Syndrome (IBS) or those following a low FODMAP diet may consider avoiding pears due to their high sorbitol and fructose content. These compounds can trigger diarrhea, especially in children.
3. Bananas
Bananas are rich in potassium, which helps maintain proper fluid balance in the body and prevents dehydration, a common contributor to constipation.
Bananas can either alleviate or exacerbate constipation, depending on their ripeness. An unripe banana might worsen constipation, whereas a ripe one could help alleviate it. However, the impact may differ based on an individual’s dietary habits and underlying health conditions such as IBS.
4. Prunes
Prunes, or dried plums, are well-known for their laxative effects and are often used as a natural remedy for constipation. They are high in insoluble fiber, sorbitol, and natural sugars, all of which contribute to their effectiveness in promoting bowel regularity and relieving constipation.
5. Apples
Apples contain a mix of soluble and insoluble fiber, as well as natural sugars and water content, making them effective in preventing and treating constipation. The fiber in apples adds bulk to stool, while the natural sugars and water content help soften stool and facilitate its passage through the digestive tract.
Why These Fruits Work
The high fiber content in these fruits helps bulk up and soften stools, while their natural sugars and water content ensure smooth passage through the digestive tract. Including these fruits regularly in your meals or snacks can help maintain a healthy gut.
Incorporating these fruits into your diet can help promote regular bowel movements and alleviate constipation naturally. Whether eaten fresh, dried, or blended into smoothies, these fruits offer natural and effective ways to manage constipation and maintain optimal digestive health.
Struggling with digestive issues? Schedule a consultation with a gut health dietitian at Core Nutrition Health and Wellness and find relief with a personalized nutrition plan tailored to your needs and designed to improve your digestive wellness.
Who would have thought you could make a Cinnamon Streusel Coffee Cake that’s not only plant-based but also tastes even better than Starbucks. You’ll want to give this recipe a try! It’s a moist, tender treat topped with a crunchy cinnamon crumble.
Made with wholesome plant-based ingredients, this recipe is perfect for special occasions. Whether you’re hosting guests or treating yourself, this coffee cake will quickly become a favorite.
Why You’ll Love This Cinnamon Streusel Coffee Cake Recipe
Plant-Based Goodness: Completely vegan and free of animal products.
Easy to Customize: Make it gluten-free or add fruits and nuts to suit your taste.
Perfect Anytime: Enjoy it warm with coffee in the morning or as a satisfying dessert.
Ingredients
Wet Ingredients:
1 cup unsweetened almond milk (or any non-dairy milk)
Preheat Oven: Set your oven to 350°F (175°C) and prepare a 9×5 loaf pan by lining it with parchment paper or lightly greasing it.
Make Vegan Buttermilk: In a small bowl, mix the almond milk and apple cider vinegar. Let it sit for 5 minutes to curdle.
Mix Dry Ingredients: In a large mixing bowl, whisk together the flour, baking powder, baking soda, and salt.
Combine Wet Ingredients: In a separate bowl, mix the maple sugar, oil, vanilla extract, and almond milk mixture until well blended.
Create the Batter: Gradually fold the wet ingredients into the dry ingredients until a smooth batter forms. Avoid overmixing.
Layer the Cake: Spread half the batter into the prepared loaf pan. Sprinkle the cinnamon sugar filling evenly over the batter. Add the remaining batter on top, spreading it evenly.
Make Streusel Topping: In a small bowl, combine flour, brown sugar, and cinnamon. Cut in the vegan butter with a fork until crumbly. Sprinkle evenly over the cake.
Bake: Place the pan in the preheated oven and bake for 40–45 minutes, or until a toothpick inserted into the center comes out clean.
Cool and Serve: Remove from the oven and let the cake cool in the pan for 10 minutes. Transfer to a wire rack to cool completely before slicing.
Storage Tips
Room Temperature: Store in an airtight container for up to 2–3 days.
Refrigerator: Keeps well for up to 7 days when refrigerated.
Freezer: Wrap slices individually and freeze for up to 3 months. Thaw at room temperature or warm in the microwave before serving.
Pro Tips for Perfect Cinnamon Streusel Coffee Cake
Avoid Overmixing: Overmixing can make the cake dense. Stir until just combined.
Experiment with Add-Ins: Try adding chopped nuts, raisins, or diced apples for a fun twist.
Use High-Quality Cinnamon: Fresh, high-quality cinnamon (like Ceylon) enhances the flavor dramatically.
Serving Suggestions
Pair with a hot cup of coffee or tea for the ultimate cozy experience.
Serve with fresh fruit or a dollop of coconut whipped cream for a festive touch.
Enjoy as a dessert after dinner—warm it slightly for extra indulgence.
Frequently Asked Questions
1. Can I make this recipe gluten-free? Absolutely! Substitute the all-purpose flour with a 1:1 gluten-free baking flour for similar results.
2. What’s the best oil for this recipe? Neutral oils like avocado or melted coconut oil work well. If you enjoy a hint of nuttiness, use coconut oil.
3. Can I reduce the sugar? Yes, but the texture and sweetness may vary slightly. You can reduce the sugar in both the batter and streusel to your taste.
With its warm cinnamon aroma, moist crumb, and crunchy topping, this vegan cinnamon streusel coffee cake is a must-try.
Cinnamon Streusel Coffee Cake
Julie Pace, RDN
This Cinnamon Streusel Coffee Cake is moist, tender, and topped with a sweet, crumbly streusel that’s bursting with cinnamon flavor. Made with plant-based ingredients, it’s vegan and easy to whip up. Perfect as an occasional treat. What's more? It taste better than Starbucks and completely customizable, this coffee cake is a must-try for any occasion!
1cupunsweetened almond milk or other non-dairy milk
1Tbspapple cider vinegar
1/2 cupmaple sugaror sugar of choice
1/3cupavocado oil
2tspvanilla extract
2cupsunbleached all-purpose flour
1Tbspbaking powder
1/2tspbaking soda
1/4 tspsalt
Cinnamon Sugar Filling
1/4 cup light brown sugar, organic
1Tbsp cinnamon
Streusel Topping
1/4 cupunbleached all-purpose flour
1/4 cupvegan butter
1/4cuplight brown sugar, organic
1Tbspcinnamon
Instructions
Preheat oven to 350 degrees.
in a small bowl, combine almond milk with apple cider vinegar. Stir to combine then set aside.
In a mixing bowl, blend together flour, baking powder, baking soda, and salt.
In a separate bowl, add maple sugar, oil, vanilla extract and milk mixture. Stir until well combine. Add the wet ingredients to the dry ingredients and stir until dough forms.
Add parchment paper or grease 9×5 loaf pan. Spread half the dough into the bottom of pan. Sprinkle on brown sugar and cinnamon mixture. Then add the remaining dough mixture to pan.
To make streusel, use a separate bowl and add flour, brown sugar, and cinnamon. Cut in the butter to the mixture. Once combined, sprinkle evenly and press into top of dough.
Bake for 40-45 minutes or until when toothpick is inserted and comes out clean.
