Menopause is a significant milestone in a woman’s life, often bringing about a host of physical and emotional changes. Managing these changes effectively through diet is crucial. However, since no two women experience menopause in the same way, personalized nutrition is vital during this transition. In this post, we’ll explore the key elements of a menopause diet and discuss why tailoring your nutrition to your specific needs can make a significant difference.
Understanding Menopause and Its Impact on the Body
Menopause typically occurs between the ages of 45 and 55, marking the end of a woman’s menstrual cycles. During this transition, estrogen and progesterone levels drop significantly, leading to various symptoms, such as:
Hot flashes and night sweats
Mood swings and irritability
Weight gain, particularly around the abdomen
Decreased bone density
Increased risk of heart disease
These symptoms result from a combination of factors, including genetics, lifestyle, and pre-existing health conditions. Therefore, a one-size-fits-all diet may not be effective.
Key Nutritional Needs During Menopause
While each woman’s menopause experience is unique, some common nutritional needs should be addressed:
Calcium and Vitamin D: Lower estrogen levels increase the risk of osteoporosis, making calcium and vitamin D essential for bone health.
Phytoestrogens: Foods like soy, flaxseeds, and legumes contain phytoestrogens. These compounds mimic estrogen’s effects and may help relieve some menopausal symptoms.
Healthy Fats: Omega-3 fatty acids, found in fish, walnuts, and flaxseeds, support heart health, which becomes more critical during menopause. These fats also help reduce inflammation and improve mood.
Fiber: A fiber-rich diet aids in weight management, supports digestive health, and lowers heart disease risk.
Antioxidants: Foods rich in antioxidants, such as fruits and vegetables, combat oxidative stress, which increases during menopause and contributes to aging and chronic diseases.
Why Personalized Nutrition Matters
Personalized nutrition during menopause is crucial for several reasons:
Tailored Symptom Management: Not all women experience the same symptoms with the same intensity. While some may struggle with severe hot flashes, others may be more concerned with weight gain or mood swings. A personalized diet targets specific issues, making menopause management more effective.
Consideration of Pre-Existing Conditions: Women entering menopause often have pre-existing health conditions, such as diabetes, hypertension, or thyroid issues. A diet tailored to their individual health profile can help manage these conditions alongside menopausal symptoms.
Cultural and Lifestyle Factors: Dietary habits are influenced by culture, lifestyle, and personal preferences. Personalized nutrition considers these factors, ensuring dietary recommendations are practical and sustainable.
Genetic Factors: Emerging research suggests that genetics can influence how a woman experiences menopause. Personalized nutrition that considers genetic factors can help optimize diet plans for better health outcomes.
How to Develop a Personalized Menopause Diet
Creating a personalized menopause diet involves working with a healthcare provider or nutritionist to assess your individual needs. Here are some steps you can take:
Consult with a healthcare provider: Discuss your symptoms, health history, and any concerns about menopause. They can provide valuable guidance on what nutrients to focus on.
Work with a Registered Dietitian Nutritionist: A nutritionist can help you develop a meal plan that caters to your specific needs and preferences, ensuring you’re getting the right balance of nutrients.
Monitor your symptoms: Track how your body responds to dietary changes. This will help you and your healthcare provider make adjustments as needed.
Stay informed: Menopause brings significant changes, so staying informed about the latest research on diet and menopause can help you make better decisions about your health.
Conclusion
Menopause is a natural part of aging, but the symptoms can be challenging to manage. A well-balanced diet is a powerful tool in navigating this stage of life, and its effectiveness is greatly enhanced when personalized to your unique needs. By focusing on tailored nutrition, you can address specific symptoms, support overall health, and improve your quality of life during menopause.
As a dietitian in the perimenopausal stage, I understand the unique challenges you’re facing. If you’re ready to take control of your health through personalized nutrition, I can help you create a plan that fits your lifestyle and symptoms. Contact me today to start your journey toward a healthier, more empowered menopause experience.
With the demands of a busy life, maintaining a balanced diet can often feel like a challenge. Smoothies can offer a convenient and delicious way to ensure you get your daily dose of essential nutrients. Packed with vitamins, minerals, and antioxidants, smoothies can provide you with numerous health benefits. In this post, you’ll learn how to effortlessly add smoothies into your daily wellness routine with simple, nutrient-dense smoothie recipes.
1. Smoothies Can Add Vital Nutrients to Your Wellness Routine
One of the most significant benefits of smoothies is the option to add a variety of nutrient-dense foods.. By blending fruits, vegetables, nuts, seeds, and other superfoods, you create a beverage rich in vitamins, minerals, and fiber. By choosing nutrient dense ingredients you can experience the health benefits from::
Vitamins and Minerals: Smoothies can be packed with vitamins A, C, and K, as well as essential minerals like potassium, calcium, and magnesium.
Fiber: Including fibrous fruits and vegetables like berries, apples, and leafy greens can help improve digestion and promote a healthy gut.
Antioxidants: Ingredients like berries, spinach, and green tea are rich in antioxidants, which help combat oxidative stress and reduce the risk of chronic diseases such as type 2 diabetes, obesity, and heart disease.
2. Smoothies Can Increase Fruit and Vegetable Intake
Many people struggle to consume the recommended daily servings of fruits and vegetables. Smoothies provide a simple solution. A single smoothie can easily contain several servings, helping you meet your nutritional needs without much effort. Additionally, blending fruits and vegetables preserves their fiber content, which is crucial for gut health. Unlike juicing, which removes most of the fiber, smoothies retain it, supporting digestion and promoting a healthy gut microbiome.
Fiber Goals: For optimal gut health, women should aim for 25-30 grams of fiber per day, while men should target 35-40 grams. Including fibrous fruits and vegetables like berries, apples, and leafy greens in your smoothies can help you reach these daily fiber goals.
Leafy Greens: Spinach, kale, and chard can be blended seamlessly into smoothies, adding a nutritional boost without altering the flavor significantly.
Fruits: Berries, bananas, and mangoes not only add sweetness but also provide essential vitamins and natural sugars that keep you energized.
3. Smoothies Can Support Weight Management
Smoothies can be a great addition to a weight management plan. When made with the right ingredients, they can be both filling and low in calories, helping you control your appetite and prevent sugar cravings.
Protein-Rich Smoothies: For those struggling to get enough protein in the day, adding protein powder along with soy milk to your smoothie can easily provide around 30 grams of protein in a single serving. This helps increase satiety, keeping you full longer and reducing the temptation to overeat throughout the day.
Smoothies and GLP-1 Medications: Smoothies can also be particularly beneficial for those taking GLP-1 medications (like semaglutide) for weight management or diabetes. These medications slow gastric emptying and reduce appetite, and incorporating nutrient-dense smoothies can help ensure you’re getting enough calories and essential nutrients without feeling overly full. The fiber and protein in smoothies can work in harmony with GLP-1 medications to support healthy weight loss and blood sugar management.
Low-Calorie Options: To keep your smoothies low in calories, use water, almond milk, or coconut water as a base instead of high-calorie juices or dairy products. To add in more protein without using dairy, consider using unsweetened soy milk.
High Protein Wild Blueberry Smoothie
This smoothie is a powerhouse of ingredients designed to support muscle recovery, enhance performance, and aid in weight management. It combines the antioxidant-rich wild blueberries with plant-based protein, creatine, and flavorful spices like cardamom, cinnamon, and cocoa for a delicious and nutritious boost.
Why This Smoothie is Great for Fitness and Weight Management
Wild Blueberries: Packed with antioxidants and fiber, these berries help with muscle recovery and provide sustained energy.
Creatine: Supports muscle strength and recovery, making it a staple for those focused on fitness.
Plant-Based Protein Powder: Helps build and repair muscles while keeping you full longer, aiding in weight management.
Cardamom and Cinnamon: These spices add flavor and have anti-inflammatory properties that support overall health.
Cocoa: Adds a rich chocolatey taste and provides antioxidants, improving mood and energy.
Ingredients
1 cup wild blueberries (frozen)
2 scoops plant-based protein powder (vanilla or chocolate flavor)
1 teaspoon creatine monohydrate
1/8 teaspoon ground cardamom
1/8 teaspoon ground cinnamon
1 tablespoon unsweetened cocoa powder
1-1/2 cup unsweetened soy milk (or your preferred plant-based milk)
1/2 cup ice cubes (optional, for a thicker smoothie)
Instructions
Prepare Ingredients: Measure out the wild blueberries, protein powder, creatine, and spices.
Blend: In a blender, combine the wild blueberries, plant-based protein powder, creatine, cardamom, cinnamon, cocoa powder, and soy milk.
Add Ice (Optional): For a thicker smoothie add ice cubes.
Blend Until Smooth: Blend all ingredients until the smoothie is smooth and creamy. If it’s too thick, add more soy milk to adjust the consistency.
Serve: Pour the smoothie into a glass and enjoy immediately. You can garnish with a sprinkle of cinnamon or cocoa powder on top if desired.
Nutritional Information (Approximate per Serving)
Calories: 360
Protein: 30g
Fiber: 10g
Healthy Fats: 6g
Optional Add-Ins for Enhanced Benefits
Chia Seeds: Add 1 tablespoon for extra fiber and omega-3s.
Flaxseeds: 1 tablespoon for additional fiber and healthy fats.
Espresso Shot: For an extra caffeine kick and a mocha flavor, add a shot of espresso.
This smoothie is ideal for fueling your workouts, aiding recovery, and supporting your weight management goals. The combination of wild blueberries, creatine, and plant-based protein makes it both nutritious and delicious, perfect for a pre- or post-workout treat.
4. Smoothies Can Support Gut Health
The fiber in smoothies aids in digestion and promotes a healthy gut. Blending fruits and vegetables breaks down the food’s natural fiber, making it easier for your body to process and absorb nutrients. Benefits include:
Regularity: The fiber content helps prevent constipation and promotes regularity.
Gut Health: Ingredients like yogurt and kefir provide probiotics, which support a healthy gut microbiome.
Avocado Mint Smoothie
This refreshing digestive health smoothie combines the creamy richness of avocado with the soothing effects of mint and plant-based milk. It’s packed with fiber, healthy fats, and gut-friendly ingredients to support your digestive system. Perfect for a morning boost or a healthy snack.
Why This Smoothie is Great for Digestion
Avocado: Rich in fiber and healthy fats, avocado helps maintain a healthy digestive tract and promotes regularity.
Mint Leaves: Known for their soothing properties, mint can help alleviate indigestion and bloating.
Plant-Based Milk: Almond milk, oat milk, or coconut milk add a creamy texture without dairy, which can be difficult for some people to digest.
Protein Powder: A good-quality plant-based protein powder adds a satiating element while being gentle on the stomach.
Ginger: Adds a mild spice and has been known to reduce nausea and support digestion.
Chia Seeds: High in fiber, chia seeds can help with regularity and promote a healthy gut.
Ingredients
1/2 ripe avocado
1/4 cup fresh mint leaves
1 scoop plant-based protein powder (unflavored or vanilla)
1 cup plant-based milk (almond, oat, or coconut milk)
1/2 teaspoon freshly grated ginger
1 tablespoon chia seeds
1/2 frozen banana (optional, for sweetness and texture)
1/2 cup ice cubes (optional)
Instructions
Prepare Ingredients: Halve the avocado and scoop out the flesh. Peel and grate a small piece of ginger.
Blend: In a blender, combine the avocado, mint leaves, protein powder, plant-based milk, grated ginger, and chia seeds.
Add Banana and Ice (Optional): For a thicker and slightly sweeter smoothie, add the frozen banana and ice cubes.
Blend Until Smooth: Blend all ingredients until you reach a smooth, creamy consistency. If the smoothie is too thick, add more plant-based milk to adjust the texture.
Serve: Pour the smoothie into a glass and enjoy immediately. Garnish with a few mint leaves on top if desired.
Nutritional Information (Approximate per Serving)
Calories: 250
Protein: 15g
Fiber: 10g
Healthy Fats: 15g
Optional Add-Ins for Enhanced Digestive Benefits
Flaxseeds: Add 1 tablespoon for extra fiber and omega-3 fatty acids.
Probiotic Powder: Include a teaspoon of probiotic powder to support gut health.
Cucumber: Add a few slices for additional hydration and digestive support.
This smoothie is not only delicious but also a powerful way to support your digestive health. Feel free to adjust the ingredients based on your taste preferences and dietary needs.
5. Boosts Immune System
A strong immune system is crucial for staying healthy, especially during flu season or times of high stress. Smoothies rich in vitamins C and A, zinc, and antioxidants can enhance your immune response. Some ingredients to consider include:
Citrus Fruits: Oranges, lemons, and grapefruits are high in vitamin C, which is vital for immune function.
Turmeric and Ginger: Both have anti-inflammatory properties and can help boost immunity.
Citrus Immunity Smoothie
This immune-boosting smoothie is packed with vitamins, antioxidants, and anti-inflammatory ingredients to help strengthen your immune system. It’s a vibrant blend of fruits, vegetables, and superfoods that’s both delicious and nutritious.
Why This Smoothie is Great for Immune Support
Citrus Fruits (Orange and Lemon): High in vitamin C, which is known to enhance immune function.
Spinach: Loaded with vitamins A and C, as well as antioxidants that support immune health.
Turmeric: Contains curcumin, a powerful anti-inflammatory compound that can boost the immune system.
Ginger: Known for its anti-inflammatory and antioxidant effects, ginger helps support a healthy immune response.
Honey: Natural honey has antimicrobial properties and can soothe a sore throat.
Greek Yogurt: Rich in probiotics, which promote gut health—a key component of immune function.
Ingredients
1 small orange, peeled and segmented
1/2 lemon, juiced
1/2 cup fresh spinach leaves
1/2 teaspoon turmeric powder
1/2 teaspoon freshly grated ginger
1/2 cup plain Greek yogurt (optional for creaminess and probiotics)
1 tablespoon raw honey (optional for sweetness)
1/2 frozen banana (optional for sweetness and texture)
1 cup unsweetened almond milk or your preferred plant-based milk
1/2 cup ice cubes (optional)
Instructions
Prepare Ingredients: Peel the orange and juice the lemon. Wash the spinach and grate the ginger.
Blend: In a blender, combine the orange segments, lemon juice, spinach, turmeric powder, ginger, Greek yogurt, and honey.
Add Banana and Ice (Optional): For a thicker and sweeter smoothie, add the frozen banana and ice cubes.
Blend Until Smooth: Blend all ingredients until the mixture is smooth and creamy. If the smoothie is too thick, add more almond milk to achieve your desired consistency.
Serve: Pour into a glass and enjoy immediately. You can garnish with a sprinkle of turmeric on top if you like.
Nutritional Information (Approximate per Serving)
Calories: 180
Protein: 8g
Vitamin C: Over 100% of the daily recommended intake
Fiber: 6g
Optional Add-Ins for Extra Immune Support
Chia Seeds: Add 1 tablespoon for extra fiber and omega-3 fatty acids.
Probiotic Powder: Boost your gut health with a teaspoon of probiotic powder.
Cayenne Pepper: A pinch for a spicy kick and added anti-inflammatory benefits.
This smoothie is a flavorful way to give your immune system a natural boost. Drink it regularly to help keep your body strong and resilient.
6. Enhances Energy Levels
Starting your day with a nutrient-rich smoothie can give you an energy boost that lasts. Smoothies that contain a mix of carbohydrates, protein, and healthy fats provide sustained energy without the crash associated with high-sugar snacks. Some energy-boosting ingredients are:
Bananas: A great source of natural sugars and potassium, which help maintain energy levels.
Oats: Adding organic, gluten free oats to your smoothie provides slow-releasing carbohydrates, keeping you energized throughout the day.
Strawberry Banana Oat Energy-Boosting Smoothie
This smoothie combines the classic flavors of strawberries and bananas with the wholesome goodness of oats and almond butter, making it a delicious and energizing start to your day.
Why This Smoothie is Great for Energy
Bananas: Provide natural sugars and potassium, offering a quick and sustained energy boost.
Strawberries: Rich in vitamin C and antioxidants, strawberries add a sweet and tangy flavor while supporting overall health.
Oats: Provide complex carbohydrates and fiber, offering long-lasting energy and helping to stabilize blood sugar levels.
Almond Butter: Adds healthy fats and protein, contributing to satiety and sustained energy.
Greek Yogurt: Offers protein and probiotics, promoting muscle recovery and gut health.
Cinnamon: Helps regulate blood sugar levels and adds a warm flavor.
Honey: A natural sweetener that gives a quick energy lift without the crash.
Ingredients
1 ripe banana
1/2 cup fresh or frozen strawberries
1/4 cup rolled oats
1 tablespoon almond butter (or peanut butter)
1/2 cup plain Greek yogurt (or plant-based yogurt for a dairy-free option)
1/2 teaspoon cinnamon
1 teaspoon honey (optional, for added sweetness)
1 cup unsweetened almond milk (or your preferred plant-based milk)
1/2 cup ice cubes (optional, for a thicker smoothie)
Instructions
Prepare Ingredients: Peel the banana, hull the strawberries, and measure out the oats and other ingredients.
Blend: In a blender, combine the banana, strawberries, rolled oats, almond butter, Greek yogurt, cinnamon, honey, and almond milk.
Add Ice (Optional): For a cooler, thicker smoothie, add the ice cubes.
Blend Until Smooth: Blend all ingredients until the smoothie is smooth and creamy. If the smoothie is too thick, add more almond milk until you reach the desired consistency.
Serve: Pour the smoothie into a glass and enjoy immediately. Garnish with a few slices of strawberries or a sprinkle of cinnamon on top if desired.
Nutritional Information (Approximate per Serving)
Calories: 350
Protein: 12g
Fiber: 7g
Healthy Fats: 8g
Complex Carbohydrates: 45g
Optional Add-Ins for Extra Energy
Chia Seeds: Add 1 tablespoon for extra fiber and omega-3s.
Flaxseeds: 1 tablespoon for additional fiber and healthy fats.
Espresso Shot: For an extra caffeine kick, add a shot of espresso.
This smoothie is not only delicious but also packed with nutrients that will keep you energized and satisfied. It’s perfect for breakfast, a midday snack, or a pre-workout boost.
7. Supports Skin Health
The antioxidants, vitamins, and hydration from smoothies can also benefit your skin. Regular consumption of smoothies can lead to clearer, more radiant skin by providing:
Hydration: Smoothies with a high water content, like those made with cucumber or watermelon, help keep your skin hydrated.
Collagen Production: Vitamin C-rich fruits like strawberries and kiwis promote collagen production, essential for skin elasticity and youthfulness.
Goddess Glow Smoothie
This vibrant green smoothie is packed with skin-loving ingredients like kiwi and spinach, providing essential vitamins and antioxidants that promote a radiant complexion. It’s a refreshing way to nourish your skin from the inside out.
Why This Smoothie is Great for Skin Health
Kiwi: Rich in vitamin C and antioxidants, kiwi helps boost collagen production and fights free radicals, leading to firmer, glowing skin.
Spinach: Loaded with vitamins A and C, as well as iron, spinach supports skin health by promoting cell turnover and protecting against damage.
Avocado: Provides healthy fats and vitamin E, which help keep skin hydrated and smooth.
Cucumber: High in water content and silica, cucumber hydrates and soothes the skin, reducing puffiness and promoting elasticity.
Lemon Juice: Offers a dose of vitamin C, brightening the skin and helping to even out skin tone.
Coconut Water: Hydrates the skin and provides potassium and electrolytes that support overall skin health.
Ingredients
1 ripe kiwi, peeled and chopped
1 cup fresh spinach leaves
1/2 avocado
1/2 cucumber, chopped
Juice of 1/2 lemon
1/2 cup coconut water
1/2 cup ice cubes (optional, for a chilled smoothie)
1 tablespoon chia seeds (optional, for extra fiber and omega-3s)
1 teaspoon honey or maple syrup (optional, for added sweetness)
Instructions
Prepare Ingredients: Peel and chop the kiwi, avocado, and cucumber. Juice the lemon.
Blend: In a blender, combine the kiwi, spinach, avocado, cucumber, lemon juice, and coconut water.
Add Ice (Optional): For a cooler, thicker smoothie, add the ice cubes.
Blend Until Smooth: Blend all ingredients until the smoothie is smooth and creamy. If the consistency is too thick, add more coconut water until you reach the desired texture.
Serve: Pour the smoothie into a glass and enjoy immediately. Garnish with a slice of kiwi or a sprinkle of chia seeds on top if desired.
Nutritional Information (Approximate per Serving)
Calories: 180
Vitamin C: Over 100% of the daily recommended intake
Healthy Fats: 10g
Fiber: 7g
Optional Add-Ins for Extra Skin Benefits
Flaxseeds: Add 1 tablespoon for extra omega-3 fatty acids and fiber.
Aloe Vera Juice: 1-2 tablespoons for additional hydration and skin-soothing benefits.
Matcha Powder: A teaspoon of matcha for an antioxidant boost.
This green smoothie is not only delicious but also a powerhouse of nutrients that support healthy, glowing skin. Drink it regularly to nourish your skin from the inside out and enjoy the refreshing taste of this skin-boosting blend.
At the End of the Day
Incorporating smoothies into your daily routine is a simple yet powerful way to enhance your health. Whether you’re looking to boost your nutrient intake, manage your weight, or improve your skin, smoothies offer a versatile and delicious solution. However, it’s important to make these smoothies at home using whole foods. This way, you can control the ingredients, ensuring they are fresh, nutritious, and free from added sugars or unhealthy additives often found in store-bought options.
By making your smoothies at home, not only are you choosing healthier ingredients, but you’re also saving time by avoiding long drive-thru lines at smoothie shops. Plus, the satisfaction of creating your own nutrient-packed drink adds a personal touch to your wellness routine. Start experimenting with different ingredients to find your favorite combinations, and enjoy the multitude of health benefits that come with every sip.
Constipation is a common digestive issue that affects many individuals. It’s actually the most common digestive complaint in the United States. It occurs when bowel movements become less frequent or difficult to pass. While occasional constipation is usually not a cause for concern, chronic constipation can be uncomfortable and may require intervention.
Fortunately, incorporating certain fruits into your diet can help alleviate and prevent constipation naturally. In this article, we’ll explore what constipation is, its causes, how to prevent or treat it, and the top five fruits recommended by a dietitian for managing constipation effectively.
What is Constipation?
Constipation is defined as having fewer than three bowel movements per week or having difficulty passing stool. Symptoms of constipation may include straining during bowel movements, hard or lumpy stools, bloating, and abdominal discomfort. Constipation can occur for various reasons, including dietary factors, dehydration, lack of physical activity, and certain medical conditions.
Causes of Constipation
Several factors can contribute to the development of constipation, including:
Low fiber diet: A diet low in fiber can lead to hard, dry stools that are difficult to pass.
Dehydration: Inadequate fluid intake can result in dry and hard stools, making them harder to pass.
Lack of physical activity: Regular physical activity helps stimulate bowel movements by promoting the contraction of intestinal muscles.
Ignoring the urge to have a bowel movement: Ignoring the urge to have a bowel movement can lead to stool remaining in the colon for an extended period, causing it to become harder and more difficult to pass.
Certain medications: Some medications, such as opioids, antidepressants, and antacids containing calcium or aluminum, can cause constipation as a side effect.
Medical conditions: Certain medical conditions, such as irritable bowel syndrome (IBS-C), hypothyroidism, and diabetes, can contribute to constipation.
How to Prevent or Treat Constipation
Preventing and treating constipation involves adopting healthy dietary and lifestyle habits. Here are some tips to help prevent or alleviate constipation:
Eat a fiber-rich diet: Incorporate plenty of fruits, vegetables, whole grains, and legumes into your meals to ensure an adequate intake of dietary fiber.
Stay hydrated: Drink plenty of water throughout the day to keep your body hydrated and prevent stool from becoming dry and hard.
Be physically active: Engage in regular physical activity, such as walking, jogging, or cycling, to promote healthy bowel function and prevent constipation.
Listen to your body: Pay attention to your body’s natural cues and respond promptly to the urge to have a bowel movement.
Manage stress: Practice stress-reduction techniques, such as meditation, yoga, or deep breathing exercises, as stress can contribute to digestive issues, including constipation.
Top 5 Fruits to Treat Constipation
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.
A study demonstrated that incorporating two gold kiwifruits into one’s daily diet, which equates to a standard serving of fruit, can be as effective as consuming fiber-matched psyllium in treating constipation among adults. Notably, this natural approach exhibited fewer side effects and contributed to improved stool consistency and reduced straining during bowel movements.
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. Additionally, bananas contain pectin, a type of soluble fiber that aids digestion and promotes regular bowel movements.
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.
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.
If you’re looking for personalized guidance on improving your gut health or addressing any digestive concerns, schedule a consultation with Julie Pace, Registered Dietitian at Core Nutrition Health and Wellness for a customized plan tailored to your unique needs to help you achieve optimal digestive wellness. Take the first step towards better gut health by booking your consultation today.
Explore some of the most common fermented foods and the potential health benefits they bring. From enhancing gut health to uplifting your mood, these functional foods are more than just a culinary delight; they’re a natural powerhouse of probiotics and enzymes.
Dive in and discover how these unique foods can be a game-changer for your health and overall well-being.
What are Probiotics?
Probiotics are live microorganisms, mainly beneficial bacteria and yeast, that may provide health benefits when consumed in adequate amounts. These microorganisms are similar to the beneficial microbes that naturally reside in the human digestive system.
When ingested, probiotics can positively influence the balance of the gut microbiota, promoting digestive health and contributing to overall well-being. They are commonly found in fermented foods and dietary supplements.
Fermentation, a natural occurring process, involves the transformation of food with the help of beneficial microorganisms like bacteria, yeast, or fungi. These microbes feast on sugars and other compounds within the food, creating byproducts such as organic acids, gases, and alcohol.
This not only results in distinct and delicious flavors but also acts as a form of preservation, extending the shelf life of the food. What’s so interesting are the benefits of these functional foods. The fermentation process infuses the food with probiotics and digestive enzymes that can have many health benefits.
Quick Facts:
Probiotics: These are the beneficial bacteria introduced or generated during fermentation.
Enzymes: These are proteins that speed up chemical reactions, aiding in digestion.
Preservation: The acidic or alcoholic environment created by fermentation deters spoilage.
Potential Health Benefits of Fermented Foods
Gut Health
Your gut is not just a digestive organ; it’s a complex ecosystem packed with trillions of microbes. Probiotics found in fermented foods contribute to this ecosystem. Fermented foods benefit gut health by introducing probiotics, or beneficial bacteria, which contribute to a balanced gut microbiome.
These probiotics aid in digestion, nutrient absorption, and maintaining a healthy microbial ecosystem. They also out-compete harmful bacteria, maintaining a balanced gut microbiome, which is crucial for overall health.[3]
Immune Health
Probiotics and a healthy gut microbiome play a crucial role in supporting the immune system. The gut is a significant part of the body’s immune network, housing a large portion of immune cells.
Probiotics, which are beneficial bacteria found in fermented foods, help maintain a balanced and diverse gut microbiome. This balance is essential for the proper functioning of the immune system. Probiotics contribute to immune defense by:
Enhancing Gut Barrier Function: A healthy gut barrier prevents harmful substances, including pathogens, from entering the bloodstream. Probiotics contribute to maintaining the integrity of the gut lining, strengthening the barrier against invaders.[1]
Competing with Harmful Microbes: Probiotics compete with pathogenic (harmful) bacteria for space and resources in the gut. By outnumbering and outcompeting harmful microbes, probiotics help prevent infections.[2]
Modulating Immune Response: Probiotics can influence the activity of immune cells, helping to regulate the immune response. They promote a balanced immune reaction, preventing excessive inflammation and supporting a more effective defense against pathogens.[4]
Producing Antimicrobial Substances: Some probiotics produce substances with antimicrobial properties, inhibiting the growth of harmful bacteria and providing an additional layer of protection.[5]
Improving Antigen Presentation: Probiotics may enhance the presentation of antigens (substances that trigger an immune response) to immune cells, improving the immune system’s ability to recognize and respond to potential threats.[4]
Overall, a well-balanced gut microbiome, supported by probiotics, is vital for a robust and effective immune system.
Anti-Inflammatory Properties
Inflammation is a natural defense mechanism, but chronic inflammation can lead to various diseases. Probiotics and other bioactive compounds in fermented foods have anti-inflammatory properties that can help manage conditions like arthritis and even heart disease.[3]
The anti-inflammatory properties of probiotics contribute to overall health by helping to manage inflammation in the body. Chronic inflammation is linked to various health conditions, and probiotics play a role in modulating the body’s inflammatory response. Here’s how the anti-inflammatory properties of probiotics can benefit your health:
Balancing the Immune System: Probiotics support a balanced immune system. By promoting a state of immune balance, they help prevent excessive inflammation that can lead to chronic diseases.
Regulating Inflammatory Responses: Probiotics interact with immune cells and other components of the immune system, helping to regulate and modulate inflammatory responses. This can be particularly beneficial for individuals dealing with conditions related to inflammation, such as arthritis.
Reducing Systemic Inflammation: Probiotics may help reduce systemic inflammation, which is inflammation that affects the entire body. By doing so, they contribute to a healthier internal environment.
Protecting Against Inflammatory Diseases: Chronic inflammation is a contributing factor to many diseases, including cardiovascular diseases, diabetes, and certain cancers. The anti-inflammatory effects of probiotics may help protect against the development of these inflammatory diseases.
It’s important to note that the specific mechanisms through which probiotics exert their anti-inflammatory effects can vary depending on the strains and the individual’s health condition. Including a variety of probiotic-rich foods or supplements in your diet may contribute to a more balanced and less inflammatory internal environment.
Regulate Blood Sugar
Research suggests that a balanced gut microbiome may have a role in managing blood sugar levels. Fermented foods like kefir and yogurt are shown to have a stabilizing effect on blood sugar, which can be particularly beneficial for people with diabetes.[7]
Probiotics, the beneficial bacteria that support gut health, may play a role in the regulation of blood sugar levels. Here’s how probiotics can contribute to better blood sugar control:
Fermentation of Dietary Fibers: Probiotics in the gut can ferment dietary fibers, producing short-chain fatty acids (SCFAs). SCFAs, such as butyrate, have been shown to enhance insulin sensitivity, which is crucial for the proper utilization of glucose.
Anti-Inflammatory Effects: Chronic inflammation is linked to insulin resistance and impaired glucose metabolism. Probiotics contribute to a less inflammatory environment in the gut and the body, potentially improving insulin sensitivity.
Influence on Enteroendocrine Cells: Probiotics may interact with enteroendocrine cells in the gut, affecting the secretion of hormones involved in appetite regulation and glucose metabolism. This interaction can contribute to better blood sugar control.
Metabolism of Bile Acids: Probiotics can influence the metabolism of bile acids, which play a role in fat digestion. This interaction may indirectly impact glucose metabolism and insulin sensitivity.
Production of Bioactive Substances: Some probiotics can produce bioactive substances, such as bioactive peptides, that may have insulin-like effects or help regulate glucose metabolism.
Influence on Gut Microbiota: Probiotics help maintain a balanced and diverse gut microbiota. A healthy gut microbiota is associated with improved metabolic health, including better blood sugar regulation.
While research suggests a potential link between probiotics and improved blood sugar control, individual responses may vary. Incorporating probiotic-rich foods or supplements into a balanced diet may be a supportive strategy for those looking to maintain healthy blood sugar levels.
However, individuals with diabetes or other health concerns should consult with healthcare professionals for personalized advice.
Mood Enhancer
The gut-brain axis is a hot topic in scientific research. A balanced gut microbiome may impact neurotransmitters and mood-regulating hormones, potentially acting as a natural mood enhancer.[6]
The connection between probiotics and mood enhancement is linked to the gut-brain axis, a bidirectional communication system between the gut and the brain. Here’s how probiotics may act as mood enhancers:
Neurotransmitter Production: The gut is home to a large portion of the body’s neurotransmitters, including serotonin, which plays a key role in mood regulation. Some probiotics, especially certain strains of Lactobacillus and Bifidobacterium, can influence the production and availability of neurotransmitters in the gut, potentially impacting mood.
Hormonal Regulation: Probiotics may influence the production and regulation of hormones, including those that impact mood. For example, the gut microbiota can interact with the hypothalamic-pituitary-adrenal (HPA) axis, which plays a role in stress response and mood regulation.
Short-Chain Fatty Acid Production: Probiotics can ferment dietary fibers to produce short-chain fatty acids (SCFAs). SCFAs may have a role in supporting the gut-brain axis and influencing neural function, potentially affecting mood.
GABA Production: Some probiotics have been shown to produce gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter with calming effects. Increased GABA levels may contribute to a more relaxed mood.
Vagus Nerve Stimulation: The vagus nerve, a major component of the parasympathetic nervous system, connects the gut and the brain. Probiotics may stimulate the vagus nerve, facilitating communication between the gut and the brain and potentially influencing mood.
Keep in mind, while there is evidence suggesting a connection between gut health, probiotics, and mood, individual responses may vary. Factors such as the specific strains of probiotics, overall gut health, and an individual’s existing mood conditions can influence the outcomes.
Incorporating probiotic-rich foods or supplements into a balanced diet may be a supportive strategy for those interested in promoting both gut and mental health.
However, individuals with mental health concerns should consult with healthcare professionals for personalized advice and treatment.
Types of Fermented Foods
If you’re new to the world of fermented foods, you’ve been missing out on lots of flavor and health benefits. Here are some popular options: [8]
Kimchi: A traditional Korean dish made of fermented vegetables, commonly cabbage, with a mix of seasonings.
Sauerkraut: German for “sour cabbage.” Unlike cabbage packed in vinegar, this fermented version consists of finely chopped cabbage fermented by lactic acid bacteria.
Yogurt: Fermented milk or dairy free products enriched with beneficial bacteria.
Kefir: A fermented milk drink, similar to yogurt but with a thinner consistency.
Tempeh: A fermented soy product that is a good source of complete protein.
Miso Paste: A Japanese seasoning made from fermented soybeans.
Kombucha: A fizzy drink made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast.
Pickles: Fermented cucumbers in a brine of water, salt, and spices.
This dairy free good-for-you vegan ranch veggie dip is one of my favorites. With just a few simple ingredients, it only takes 5 minutes to make.
Kombucha Vinaigrette
This super simple make at home Kombucha Vinaigrette adds a little zing to any salad.
Ingredients:
1/4 cup kombucha (any flavor – we love raspberry]
1/4 cup extra-virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
Salt and pepper to taste
Instructions:
In a jar with a lid, combine the kombucha, olive oil, apple cider vinegar, Dijon mustard, and sweetener.
Seal the jar and shake vigorously until well combined. [Use caution when opening.]
Season with salt and pepper to taste.
Enjoy with leafy greens or drizzle over your favorite plant-based protein for some zing.
Key Points To Remember
Incorporating fermented foods and probiotics into your diet is a proactive step toward nurturing your overall health and well-being. These nutritional powerhouses offer a multitude of benefits that extend beyond mere culinary delight.
Rich in probiotics, fermented foods play a pivotal role in maintaining a balanced and diverse gut microbiome, influencing digestion, nutrient absorption, and overall gut health. By including a variety of fermented foods in your diet, you not only savor unique flavors but also prioritize your overall well-being.
Are you looking for more guidance on improving your health with food? I’m here to help you meet your health goals. You can reach out to julie@corenutritionhw.com to schedule a consultation.
References:
Tamang, J. P., Watanabe, K., & Holzapfel, W. H. (2016). Review: Diversity of Microorganisms in Global Fermented Foods and Beverages. Frontiers in Microbiology, 7, 377.
Rezac, S., Kok, C. R., Heermann, M., & Hutkins, R. (2018). Fermented Foods as a Dietary Source of Live Organisms. Frontiers in Microbiology, 9, 1785.
Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., … & Calder, P. C. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506–514.
Mazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC. Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells. 2023 Jan 2;12(1):184. doi: 10.3390/cells12010184. PMID: 36611977; PMCID: PMC9818925.
Fijan S. Probiotics and Their Antimicrobial Effect. Microorganisms. 2023 Feb 19;11(2):528. doi: 10.3390/microorganisms11020528. PMID: 36838493; PMCID: PMC9963354.
Hemarajata, P., & Versalovic, J. (2013). Effects of probiotics on gut microbiota: Mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic Advances in Gastroenterology, 6(1), 39–51.
Tilg, H., & Moschen, A. R. (2014). Microbiota and diabetes: an evolving relationship. Gut, 63(9), 1513–1521.
Marco, M. L., Heeney, D., Binda, S., Cifelli, C. J., Cotter, P. D., Foligné, B., … & Ouwehand, A. (2017). Health benefits of fermented foods: microbiota and beyond. Current Opinion in Biotechnology, 44, 94–102.
When a disease or disorder takes over the brain and robs it of its language and memory, the disease takes away you. After all, your brain is what makes you you. While there are some risk factors that are not modifiable, research has shown there are lifestyles practices that you can do to keep your brain healthy and your mind sharp that can help you live a longer, healthier life.
The Brain
You may have heard someone refer to your brain as the “control center” of your body. This would make sense, since it controls every process that regulates your body. Your brain, a corrugated three-pound mass, is a complex symphony of electrochemical reactions that is active every second of every day. Many of these reactions are unconscious. For example, the brain makes the lungs expand when needed and the heart pump blood continuously. It also stores memories, processes sights, sounds, taste and smells and controls emotions and hunger. For those reasons, it’s important to keep your brain as healthy as possible for as long as possible to stave off chronic—often incurable—diseases like Alzheimer’s and dementia. Fortunately, science shows us how to do this.
6 Pillars of Brain Health
Your lifestyle choices have a profound effect on your brain health. For example, what you eat and drink, how much you exercise, how much you socialize, how you manage stress, and how well you sleep are all vital to your brain health.
Your brain health is influenced by these six core pillars:
Physical Exercise
Stress Management
Restorative Sleep & Relaxation
Social Interaction
Physical Health
Food & Nutrition
In this article, we’ll go through each one of these pillars of brain health and discuss specific and actionable strategies that can you can do to optimize and protect your brain health.
Prioritize Exercise For Brain Health, Body & Mind
Exercise is one of the most important daily habits to prevent cognitive decline. While there is no one-size-fits-all prescription for the optimal dose of exercise to optimize your brain health, there are evidenced-based exercises associated with health benefits for the brain. Keep in mind, the best exercise program for one person may be vastly different from that of another person.
Aerobic exercise, also known as “cardio” or “endurance” exercise, helps to get your heart rate up and your muscles warm. Examples of aerobic exercises include biking, swimming, running, and climbing stairs. This type of exercise benefits your brain because it helps to preserve existing brain cells and also promotes the growth of new ones.
Another type of exercise is strength or “resistance” training such as pushing or pulling weights or lifting other heavy objects (like groceries). This type of exercise is to help build and maintain muscles and bones. Strength training also helps your brain by enhancing your concentration and improving your decision-making skills.
Stress Management
If you’ve been alive long enough, you’ve experienced some form of stress. Whether you’ve experienced physical, emotional, or psychological stress, you know what that automatic “flight or fight” response feels like. When this occurs, you may feel your heartbeat pounding in the side of your neck, start sweating profusely, or feel as though you are about to hyperventilate. All of these reactions occur automatically and are initiated by your brain when it detects a threat.
Once the threat is gone, the stress response relaxes and your body and brain can regain their normal stress balance. However, sometimes that stress lingers on for days, weeks, or months and becomes long-term or “chronic” stress. It’s this chronic stress that can negatively impact your brain. Chronic stress can shrink the part of your brain, the prefrontal cortex, that’s responsible for memory and learning which can cause cognitive decline. In addition, chronic stress can increase the part of your brain, the amygdala, that can make you more susceptible to stress.
While you cannot eliminate stress completely, you can learn effective techniques to better manage stress and preserve your brain health.
Quality Sleep For Brain Health
Sleep is essential for keeping your brain healthy and your mind sharp. Without it, you can’t create or maintain new pathways in your brain that allow you to learn and create new memories. In addition, sleep deprivation makes it hard for you to concentrate and respond quickly. Research has shown that a chronic lack of sleep or even poor sleep quality increases your risk of disorders including high blood pressure, diabetes, depression, cardiovascular disease and obesity.
So what can you do to support quality sleep?
One of the most important things you can do to get enough sleep is to create a regular sleep schedule. By going to bed and waking up at about the same time every day—including weekends and even when you’re traveling—you “train” your body and brain to get on a healthy sleep schedule.
Another strategy to help you get more sleep is to create a relaxing bedtime routine. That routine can start one to three hours before you need to sleep and can include things like dimming lights, putting your screens away, listening to relaxing music, reading a book, or taking a warm relaxing bath.
Stay Connected Socially To Optimize Brain Health
Strong social connections are vital to your brain health. Socializing can stimulate the brain in many ways including stimulating your attention, memory and strengthening neural networks. As you age, it can become more difficult to stay connected, however, it is essential to do so. One study suggest that loneliness can increase your risk of dementia by as much as 40%.
While it can be beneficial to have large social circles, it’s important to remember to choose quality over quantity. Not all relationships are created equal. Stressful relationships or particular social circles can negatively impact your health. Invest your time and energy into relationships that energize you as opposed to the relationships that drain you.
Control Medical Conditions To Protect Brain Health
Depending on your personal health situation, you may be advised to take medications or supplements to manage a health condition. These can be important to reducing your risks for serious conditions and slowing down the progression of diseases. Some medical conditions are linked to the deterioration of brain function these include high blood pressure, diabetes, and excess weight. These conditions can increase your risks of cognitive decline and developing dementia. Therefore, it’s important to prevent or manage these health conditions to ensure the best possible health outcomes.
As always, consult with your doctor and/or dietitian before taking supplements to support brain health in order to decrease your risk of drug interactions and to ensure you are getting a high-quality supplement.
Nutrient Dense Foods For Brain Health
There are several foods and nutrients that promote a healthy brain by slowing cognitive decline and reducing your risk of Alzheimer’s disease and other chronic diseases. You may have heard of the MIND diet that’s designed to help prevent dementia and to slow the decline of brain function as you age. The MIND diet emphasizes foods that are rich in antioxidants, phytochemicals, and other nutrients that are vital for optimal brain health.
Keep reading to learn a few of the key foods and nutrients that may help boost your brain health.
Omega 3 Fatty Acids
One of the best sources of omega-3’s are chia seeds with one ounce providing 5,000mg of ALA omega 3 fatty acids. Hemp seeds contain 3,000mg of ALA omega 3 fatty acids in just 3 tablespoons. Walnuts are another source of healthy fats and ALA omega 3’s. Studies have shown that eating walnuts can have significant improvements in memory and cognitive performance. Am I the only one who thinks it’s pretty interesting how walnuts resemble the brain? Lastly, flaxseeds are a nutritional powerhouse that are also an excellent source of ALA omega 3’s. Chia seeds, flax seeds, hemp seeds, and walnuts can easily be incorporated into your diet.
Plant-Based Nutrition For Brain Health
Healthy Breakfast Oatmeal Bowl Plants contain more than vitamins and minerals, they’re also a great source of fiber, antioxidants, and phytochemicals. Eating a plant-rich diet helps more than your brain, it’s also associated with better heart health and weight management.
Some of the top plants for brain health are brightly-colored fruits and vegetables like berries, leafy greens, and broccoli. You should aim to fill half your plate with a diversity of colorful vegetables to maximize your antioxidant and nutrient intake.
Cocoa & Dark Chocolate For Brain Health
These powerful plant compounds can help improve blood flow to the brain and reduce inflammation. Two of my favorite brain foods, cocoa powder and dark chocolate, contain high amounts of flavonols in the form of epicatechin a substance that can cross the blood-brain barrier.
Flavonols are a class of flavonoids that have biological activity such as antimicrobial, hepatoprotective, anti-inflammatory and vasodilation effects, and have been considered as potential anti-cancer agents.
In order for the brain to function optimally, cerebral blood flow needs to be maintained to support oxygen and glucose supply to the neurons. The main polyphenols that can enhance cerebral blood flow come from berries, cocoa, soya, tomatoes, grape seeds, wine, and tea.
According to research, ingestion of a single dose or a one-week treatment with cocoa rich in flavonol increases cerebral blood flow in grey matter and reverses endothelial dysfunction which suggest its potential in the treatment of cerebrovascular problems.
Coffee & Tea For Brain Health
You may be wondering which type of tea is best to drink for brain health. When it comes to teas, black and green teas contain the most antioxidants. Green tea is one of the healthiest because it’s packed with antioxidants, polyphenols, and a catechin called EGCG. which may boost your brain function.
The EGCG also helps to protect brain cells from oxidative stress in order to reduce your risk of diseases like Alzheimer’s, Parkinson’s, and dementia.
Likewise, consuming up to two to four cups a day of coffee is beneficial to your brain. Research shows drinking black coffee is linked with the prevention of cognitive decline and can reduce your risk for having a stroke and developing Parkinson’s and Alzheimer’s disease.
Vitamin D For Brain Health
Vitamin D is a fat-soluble vitamin that plays an essential role in brain health. You have vitamin D receptors which are found throughout your brain tissue. The biologically active form of vitamin D has shown neuroprotective effects including the clearance of amyloid plaques which is an indicator of Alzheimer’s disease. If you are unable to get adequate vitamin D through your diet, supplementation may be needed.
Reservatrol For Brain Health
Reservatrol is a natural polyphenol that’s found in red wine and the skin of red grapes. As a natural food ingredient, multiple studies have demonstrated that resveratrol has a very high antioxidant potential.
Resveratrol may reduce cell damage and protect against the formation of plaques in the brain. However, if you plan on getting this powerful antioxidant from red wine, remember, too much alcohol is not good for the brain, so be sure to drink in moderation.
While there are many resveratrol supplements on the market, due to its poor solubility, bioavailability, and potential adverse effects, it’s best to get your dose of resveratrol from natural food.
Keep In Mind
There are many things you can do to optimize and protect your brain health. They include a number of healthy habits such as getting exercise, reducing stress, getting enough sleep, socializing with others (or with pets), and following recommendations for medications and supplements. When it comes to food and nutrition for brain health, try to get enough omega-3s, more plants, spices, dark chocolate, coffee, tea, vitamin D, and a bit of red wine.
Remember, taking proactive steps to support your brain health can lead to significant improvements in your overall well-being and quality of life. By incorporating these evidence-based strategies into your daily routine, you’re investing in a healthier, more vibrant future. If you’re ready to take the next step towards optimizing your health and protecting your brain, schedule an appointment with our team today. Let us help you unlock your full potential so you can live your best life.
About ninety percent of colorectal cancers and deaths are thought to be preventable. Although there is no for sure way to prevent colon cancer, there are things you can do to lower your risk. Eating foods high in fiber, avoiding overly processed foods, exercising regularly, not smoking, limiting alcohol use and cancer screenings are all factors within your control that can significantly reduce your risk for chronic diseases, including cancer. Read on to learn why adequate intake of fiber is essential to nourish your gut health and to reduce your risk for colorectal cancer.
Why Do You Need Fiber?
Fiber and gut health go hand in hand. It feeds the good bacteria in your gut therefore, the more fiber you eat, the more beneficial “good” bacteria you will have in your gut. Another important reason to consume fiber is because research has shown fiber plays a vital role in reducing the risk for colorectal cancer. You may be wondering what exactly is fiber? Fiber is a type of carbohydrate that the body can’t digest. Think of fiber as your best friend when it comes to getting rid of toxins in the body. It can not be broken down so it passes through the body undigested carrying out potential toxins with it. In addition, dietary fiber can provide many health benefits from regulating blood sugar, preventing constipation, hemorrhoids, and even some types of cancers like colon, breast and prostate cancer.
Types of Fiber
There are two types of fiber both of which are beneficial to your health.
Soluble fiber dissolves in water and can help to lower blood sugar levels and cholesterol. Foods that are high in soluble fiber include :
oatmeal
chia seeds
blueberries
citrus fruits
carrots
apples
Brussels sprouts
sweet potatoes
beans
Insoluble fiber does not dissolve in water and helps move food through your digestive system which helps to prevent constipation and promote regularity. Foods that are high in insoluble fiber include:
kale
almonds
cauliflower
quinoa
brown rice
green beans
vegetables
What is Fiber?
The National Academy of Medicine defines fiber as :
Dietary fibers that naturally occur in plants that are nondigestible carbohydrates and lignans.
Functional fibers that are extracted from plants or synthetically made and are not digestible to provide health benefits.
Fiber and Disease Prevention
Fiber is associated with a decreased risk of developing various health conditions, including type 2 diabetes, heart disease, constipation, obesity, breast cancer, colorectal cancer and diverticular disease. In addition, fiber can benefit the gut microbiome by producing anti-inflammatory effects that alleviate chronic inflammation associated with many health conditions. Dietary fiber may decrease the risk of colorectal cancer by increasing stool bulk, diluting fecal carcinogens, and by decreasing transit time, therefore reducing the contact between carcinogens and the lining of the colon or rectum.
In addition, a high fiber intake has been linked to a lower risk of developing metabolic syndrome which is a cluster of conditions that increases your risk of developing heart disease and diabetes. These condition include high blood pressure, high blood sugar, excess body fat around the midsection, and high cholesterol or triglyceride levels.
How Much Fiber Do You Need?
Women should aim for 20-25 grams of fiber per day, while men should aim for 30-40 grams of fiber per day. Unfortunately, most Americans fall short of meeting their dietary fiber intake with most only consuming 15 grams per day. Consuming a whole food plant-based diet makes getting the recommended daily fiber intake easily attainable.
A plate full of high fiber crunchy colorful veggies with dip.
Tips to Increase Fiber Intake
Snack on raw veggies or eat a serving (1/4 cup) of almonds instead of snacking on chips and crackers.
Add in beans or legumes at meals to replace meats. Use extra beans or legumes in chilis or soups.
Be sure to eat whole fruit instead of drinking fruit juice. It is better to blend fruit in smoothies instead of juicing in order to keep the fiber intact.
Eat the rainbow (colorful veggies) when making salads. Top salads or oatmeal with 1-2 tablespoons of chia seeds, flaxseeds, or nuts.
Replace white breads, rice, and pasta with minimally processed foods such as farro, millet, whole grains, and brown rice.
One of my favorite high fiber, anti-inflammatory recipes is my Sweet Pea and Potato Curry Soup. It’s filled with anti-inflammatory spices, plant protein, fresh garlic, sweet potatoes, sweet onions, and coconut milk. It’s so delicious, easy to make, and ready to eat in 30 minutes or less.
To Sum It Up
High fiber foods are great for your overall health. However, adding too much fiber too quickly can cause unwanted digestive issues. Increase fiber gradually over time so that your digestive system can adjust to the change. Remember to drink plenty of fiber with high fiber foods as well. If you need more personalized guidance on how to add more fiber in your diet, schedule a free consultation . Visit the Colon Cancer Coalition to get the facts about colon cancer.
