Some can confuse themselves between the terms vegan and vegetarian. If you follow a vegetarian diet, you typically avoid meat, but you can eat dairy products and eggs. Following a vegan diet means that you do not eat any animal products such as meats, dairy, fish, eggs, rennet, gelatin, and other types of animal protein. Some vegans may also avoid honey, but it is up to one’s preference if they want to include it in their diet. By cutting out animal products from their diet, vegans eat a diet of fruits, vegetables, beans, nuts, and seeds. By eating plenty of plant foods, vegans are getting a wide variety of vitamins, protein, healthy fats, and minerals in their diet.
By following a vegan diet and not eating any meat, one must get their protein from another source. While meat products can provide a source of protein for an omnivorous diet, many plant foods can also be an excellent source of protein. Some great protein sources for those on a vegan diet are tofu, tempeh, edamame, lentils, chickpeas, peanuts, almonds, quinoa, spirulina, chia seeds, and hemp seeds. Some vegetables contain protein like kale, mushrooms, and broccoli, though not enough to be eaten alone. Nutritional yeast is also common to see in vegan dishes as a replacement for cheese. You can also use it as a condiment or a way to thicken dressings and sauces.
When looking at FODMAPs, one can see the correlation between the positives of eating a vegan diet. FODMAPs are short-chain carbohydrates and sugar alcohols poorly digested by the body. So when one follows a low-FODMAP diet, it can alleviate problems related to IBS. Foods that are on the high-FODMAP diet include dairy, wheat products, and natural and artificial sweeteners.
While meat is on the low-FODMAP list, it is best to consider cutting it out for those with IBS. Fish and meat and red meat, in particular, are some of the most difficult foods for the body to digest. The proteins and fats these foods contain are complex molecules that take up to two days for your body to break down and digest. These can cause bloating and discomfort, which can aggravate the symptoms of IBS.
The positives of following a vegan diet when you live with IBS are getting a lot of nutrients from eating tons of plant foods and, more than likely, eating a lot of fresh foods. By eating tons of foods that fall within the superfoods category, you are intaking plenty of antioxidants and crucial vitamins and minerals to live a healthy life. A study back in 2019 showed that eating more plant-based foods and fewer animal foods lowered one’s risk of heart disease and death. A vegan diet can also reduce your risk for cancer and type two diabetes.
The downside of following a vegan diet if you have IBS is that a lot of food that is on the high-FODMAPs list are fruits like peaches, apples, pears, watermelon, and dried fruits. The high-FODMAPs list also includes vegetables like onions, garlic, broccoli, Brussel sprouts, and mushrooms. Not to mention beans, lentils, and nuts are also listed. So if you are following a vegan diet and have IBS, you need to be cautious about what foods can cause flare-ups. Just because a type of food is on the high-FODMAPs list does not mean you cannot eat it. If something is on the list means that it could cause a flare-up, not that it will. It’s best to go through the FODMAPs list and see what your body can eat.
The other thing to be cautious of when choosing to go vegan is that many people who follow a vegan diet do not get enough calcium, iron, and vitamin B12. Foods that are good sources of calcium, iron, and vitamin B12 are green, leafy vegetables, rice and oat drinks, dried fruits, sesame seeds, and fortified foods. However, this brings us back to square one: almost all of these foods are on the high-FODMAPs list, so those who are sensitive may not have many options to choose from on a vegan diet.
Choosing to go vegan if you live with IBS is a case-by-case scenario. There is no definite answer as to if this may be the best option for you. It’s best to look at the foods that trigger your symptoms to see if following a vegan diet may be best for you. If you decide to go vegan and get concerned about not getting enough vitamins and minerals, you can always take a dietary supplement. Just keep in mind that the real thing is better than a supplement. If you are unsure, you can always consult with your doctor to see which options are best for you.
]]>Three fad diets, Keto, Paleo, and Intermittent Fasting all promise results for weight loss, and while their short-term benefits have been proven, their long-term dangers can often outweigh the positives. Speak with your general practitioner before starting any diet. What works for one person may not work for another.
The Ketogenic or “Keto” diet is based on an intake of foods that are high in fat and low in carbohydrates (sugars). This increased consumption of saturated fats, proteins, and leafy green vegetables causes the body to act as it would when fasting. To compensate, your metabolism breaks down fat into ketones, which serve as the main energy source for many cells in the body. Ketone is produced when the body is deprived of carbohydrates, requiring you to consume less than 20 to 50 grams of carbs per day for desired results.
Keto is recommended mostly for children with epilepsy, as limiting carbohydrates has been shown to help manage seizures. Research into its efficacy in treating some cancers and reducing blood sugar is currently being conducted but is non-conclusive. Modified keto plans are more commonly prescribed as the limitations of keto diets can be difficult to maintain. Sustainability is a big reason why keto diets are often not recommended. While those starting keto diets may notice relatively quick results, most see that weight return, gaining more than they lost in some cases.
Other possible risks associated with keto diets are nutrient deficiency, liver and kidney problems, constipation, fuzzy thinking, and mood swings. Since the liver and kidneys metabolize fat, keto diets can overwork these organs, leading to possible complications if remaining on keto for too long. Sugar from healthy carbohydrates is necessary for the brain the function normally, causing those on keto diets to possibly experience mood swings or difficulty concentrating.
The Paleolithic or “Paleo” diet, also known as the “cave-man diet”, focuses on foods available to humans 2.5 million years ago during the Paleolithic era. Many anthropologists believe that diet contributed to the neural expansion and digestive improvements humans experienced during this time. Because of this, some believe that returning to a stone-age diet can promote brain health and function. However, this diet was adopted out of necessity by paleolithic humans, and there is no guarantee that foods today carry the same nutritional benefits as their ancient counterparts.
Paleo diets are high in protein, potassium, antioxidants, and fiber, moderate in fat, low-moderate in carbohydrates, and low in sodium. Food intake is focused on fresh, non-processed lean meats, fish, fruits, and vegetables. Since the diet is based only on what was available at the time, whole grains, dairy, alcohol, coffee, refined vegetable oils, and processed foods are excluded.
Due to the focus on lean meats, and exclusion of carbohydrates and processed foods, people have experienced, decreased blood pressure, increased insulin sensitivity, improved cholesterol, and greater weight loss than similar diets.
While paleo has a broader variety of food options compared to other similar diets, some may find its complete exclusion of whole grains and dairy limiting and hard to maintain. With the reliance on fresh foods, time for shopping and preparation also has to be taken into consideration.
As with any diet, be sure to consult your primary care provider before to ensure it’s safe and effective for you. Some people on paleo diets experience vitamin deficiencies, since calcium, vitamin D, and vitamin B are largely found in excluded foods. High levels of consumption of red meat have been linked to a higher risk of heart disease and diabetes, and high saturated fat and protein intake increases the risk of kidney disease and certain cancers.
Unlike other trend diets, intermittent fasting isn’t about what you eat as much as when you eat it. Most intermittent fasting plans allow the intake of any type of food, as long as it’s consumed within your designated eating period.
The daily approach is the most common, restricting daily eating to one six-to-eight hour period per day, followed by fasting for the rest. Typically, this is broken up into the 16/8 method, fasting for 16 hours, then eating over a period of 8 hours. When recommended, this plan often excludes breakfast and restricts eating after dinner, though which meals are included in the 8 hours is up to the individual.
Another common fasting practice is the 5:2 approach. For 5 days of the week there are no restrictions on what kinds of foods can be eaten, the other 2 days are then limited to one 500-600 calorie meal per day. This is not a method recommended by dietitians, as it promotes binging and depriving your body of nutrients.
There are similar concerns with the long-term fasting diet plans which promote going without eating for anywhere from 24 to 72 hours at a time. Dietitians strongly urge against this method as it’s not shown to have conclusive health benefits. Those who try this method and successfully lose weight often seen that weight return, since fasting can trick the body into thinking it’s starving and will store weight as a result.
While long term fasting and binging are not recommended, the 16/8 method has its benefits. Intermittent fasting can boost cells’ ability to cope with stress, help with weight loss, improve insulin sensitivity, verbal memory, and blood pressure, and promote ketone production. Those focused on physical performance have found that intermittent fasting helps with weight loss while still maintaining muscle mass.
However, most professionals haven’t fully concluded whether intermittent fasting or a side-effect of the diet is the true source of the benefits. Intermittent fasting is associated with a lower caloric intake and promotes not eating too close to sleep. Medical professionals agree that lowering the number of calories eaten may be more beneficial than focusing on when those calories are consumed.
]]>Vitamin C is also known as ascorbic acid and is a water-soluble vitamin nutrient and antioxidant. Because it is water-soluble, our bodies do not store it, but it plays a vital role in many functions within our body.
Vitamin C plays a vital role in forming and maintaining blood vessels, bones, muscle and cartilage. It is also a vital component of the body’s immune system and healing process and helps the body absorb iron preventing you from developing anemia.
As an antioxidant, it works to protect your cells against free radicals – “atoms that contain an unpaired electron. Due to this lack of a stable number of outer shell electrons, they are in a constant search to bind with another electron to stabilize themselves—a process that can cause damage to DNA and other parts of human cells. This damage may play a role in the development of cancer and other diseases and accelerate the aging process.” So, vitamin C may play a role in keeping you looking young and in guarding against some chronic diseases.
Vitamin C has also been linked to better brain function, explained by Tamar Samuels, RDN, in an article for Everyday Health when she said “Vitamin C also plays a role in neurotransmitter synthesis and cognitive function.” Neurotransmitters “transmit signals from neve cells to target cells,” meaning they relay messages from the brain to other parts of the body, and they appear to benefit from higher vitamin C levels.
Having enough vitamin C may also help to reduce high blood pressure, as suggested by Johns Hopkins University, and with this it may also lower your risk of heart disease.
While we certainly need to make sure we are getting enough vitamin C, and it is beneficial in so many ways, it is also attributed with things that there is no real evidence of being true like the fact that it prevents the common cold. While it does boost overall immunity, it does very little, if anything at all as far as prevention as evidenced in Harvard Health where Dr. Bruce Bistrian of Beth Israel Deaconess Medical Center is quoted as saying “The data show that vitamin C is only marginally beneficial when it comes to the common cold.”
Some have said that vitamin C supplements aid in the prevention of cancer, but this has been shown to be unsupported.
Lastly, some have claimed that taking a vitamin C supplement will help reduce the risk of certain eye diseases like cataracts and some types of macular degeneration, but this has also proved untrue.
Knowing that you need something is only half of the equation, and knowing how much you need is the other half. If you’re an adult, male or female, drinking a glass of orange juice with your eggs and toast is likely not going to be enough and may leave you deficient. Further, if you are a woman who is pregnant or breastfeeding, the amount of vitamin C that you need is higher than for women who are not. The National Institutes of Health Office of Dietary Supplements has the daily dose for an adult female as 75 mg and for an adult male as 90 mg, with adult referring to anyone 19 and above. They also note that anyone who smokes should up their intake by 35 mg a day, as smokers commonly have vitamin C deficiencies.
Vitamin C is what’s considered an essential vitamin, which means that our body does not produce it on its own so we have to get it either through diet or supplements. Most people who eat a varied and healthy diet will get enough vitamin C this way. The Mayo Clinic cites foods that are good to eat to boost your C as being “citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach.” Medical News Today gets a little more specific with 20 of the best foods for vitamin C, adding several foods like guava, hot green chili pepper, and kiwifruit.
While most people get enough from their diet, those who don’t can take a vitamin C supplement. Be aware, however, that vitamin C does have a maximum recommended amount of 2,000 mg a day for adults, and taking a supplement increases the chance of you getting more of it than you need. While taking too much vitamin C won’t kill you, it may cause stomachache and cramping, diarrhea and nausea, and in some cases can lead to kidney stones. Also, taking a mega dose will not up the benefits of the vitamin.
Lastly, pumping yourself full of vitamin C supplements like Emergen-C and others during cold and flu season will not keep you from getting sick.
The long and short of vitamin C is that it is a critical vitamin for our overall health so definitely one to focus on, but the best way to do this is by eating vitamin C rich foods in the recommended amount.
]]>A water-soluble vitamin, B12, is similar to the other B vitamins, meaning it dissolves in water and travels into the bloodstream. Our bodies store the B12 it needs in our liver for years while any excess amounts our bodies remove via the digestive tract. Vitamin B12 is essential to the human body: it helps with the formation of red blood cells, DNA synthesis, and the maintenance of the central nervous system. Our bodies are unable to produce vitamin B12, so we must get this vitamin from our diet. B12 is a vitamin that may be naturally occurring in some foods but added to others. The best food sources for B12 include meats, fish, eggs, and dairy.
The recommended daily amount for B12 is about 2.4 micrograms, and most can achieve this goal. For those who are pregnant, the recommended amount is 2.6 micrograms, and for those who are nursing, the recommended amount is 2.8 micrograms. However, for those with vegan and vegetarian diets, it is crucial to look at food sources for B12 to ensure you are meeting your daily intake of the vitamin. Fortified foods can be a great source of B12 for vegans and vegetarians. Essentially, these types of foods do not naturally contain a lot of vitamins and nutrients, so they are added to cereals, yeasts, and non-dairy milk to provide more nutritional value.
Choosing to take vitamin B12 supplements is something that you should talk about with your doctor. B12 supplements are for those with deficiencies or those who cannot get their daily intake through diet alone. It is also important to note that B12 supplements are known to interact with certain medications, and certain medications can negatively affect your B12 levels, specifically Gastric acid inhibitors and Metformin.
Certain groups of people can be more likely to have a vitamin B12 deficiency. These at-risk groups include older adults, those with pernicious anemia, individuals with gastrointestinal disorders, or those who underwent gastrointestinal surgery.
The symptoms of a vitamin B12 deficiency include strange sensations, numbness, or tingling in the hands, legs, or feet; difficulty walking such as staggering or balance problems; anemia; a swollen, inflamed tongue; difficulty thinking and reasoning, or memory loss; weakness and fatigue. Your doctor will be able to confirm a vitamin B12 deficiency after talking through your medical history, doing a physical exam, and taking a blood test.
After meeting with your doctor, if you find that you have a B12 deficiency, it can be corrected. Your options are either B12 shots or high-dose B12 pills. If you have a more mild deficiency, your doctor may recommend a multivitamin. Many multivitamins on the market contain vitamin B12, but some of our favorites are HUM, OLLY, Ritual, and Nature Made. If you are looking for a B12 supplement and not a multivitamin, our favorites include Nature Made, Salt Lake Supplements Vitamin B12 Liquid, and Solimo Vitamin B12.
Most commonly, you will find B12 in the form of cyanocobalamin in a multivitamin. It can also come in the form of adenosylcobalamin, methylcobalamin, and hydroxycobalamin. Cyanocobalamin is a synthetic form of vitamin B12. Our bodies convert cyanocobalamin into adenosylcobalamin and methylcobalamin. While cyanocobalamin contains a cyanide molecule, this gives it stability in products and the body, and it is perfectly safe to ingest in small doses. Though it is the cheapest form of Vitamin B12, it is highly effective.
Adenosylcobalamin and methylcobalamin easily absorb into our systems and work together. These are both naturally occurring though multivitamins containing them can be on the more expensive side. Hydroxycobalamin is for treating those with a more severe case of vitamin B12 deficiency. It is only for prescriptions and typically administered through a shot or IV drips.
If you are looking at taking vitamin B12 supplements as a preventive measure against future health problems, the evidence is inconclusive. There is no definitive proof that B12 can prevent anything from cancer to Alzheimer’s disease. Remember, our body uses the B12 that it needs, stores away any additional for years, and expels the excess amounts. So unless you have a deficiency or your diet does not provide enough vitamin B12, it is best to consult with your doctor to see if supplements are right for you.
]]>Vitamin D (also known as “calciferol”) is a fat-soluble vitamin that we primarily get from sunlight, appears naturally in some species of fish, and is often added to milk, milk substitutes, cereals, and yogurt. Vitamin D deficiency affects a large percent of our population, it is estimated that more than one billion people are vitamin D insufficient or deficient.
Necessary for strong bones and a healthy digestive system, vitamin D helps the body absorb calcium in bones and phosphorus in the small intestine. According to the National Institutes of Health, bones can become thinner and more brittle without a regular intake of vitamin D, making people with vitamin D deficiencies more susceptible to breaks and fractures. In addition to bone health, vitamin D helps reduce inflammation, supports the immune system, and promotes glucose metabolism.
Vitamin D is crucial for the health of all ages, as it helps prevent rickets in children, osteomalacia in adults, and osteoporosis in older adults.
Few foods naturally hold a sufficient amount to fulfill the daily requirements for vitamin D, making sunlight the primary source for most. Fish such as salmon, halibut, trout, and canned tuna are among the best sources of vitamin D. While milk and egg yolks are also a good source, they provide a significantly smaller amount per serving. Due to the fact that vitamin D-rich foods tend to be animal products, vegetarians and vegans are at higher risk for vitamin D deficiency. However, there are fortified foods with added vitamin D, such as some cereals, milk alternatives, orange juice, and yogurt.
No matter your age, vitamin D is a fundamental part of keeping the body functioning. The amount of vitamin D required daily depends on your age, whether or not you are nursing or pregnant, and what medications you take.
Recommended Daily Intake (according to the National Institutes of Health)
A lack of daily exposure to sunlight and excluding fish from meals are the most common reasons for vitamin D deficiency. Sunlight can be harder to get for those living in colder climates with few sunny days, people with mental illnesses such as depression, young children, and the elderly, which is why deficiency is most common within those groups.
Vitamin D deficiency is also common in those with related medical conditions such as kidney and liver diseases, obesity, Celiac disease, Crohn’s disease, and cystic fibrosis. Since these conditions affect the parts of the body vitamin D supports, supplementation may be necessary to maintain healthy bones and digestive functions.
Common symptoms of vitamin D deficiency include weakness, mood swings, and fatigue. Consult your primary care provider if you have a related medical condition or experience symptoms.
Since vitamin D is not naturally found in most foods, supplements are a convenient way to work it into your diet when you are unable to get regular sun exposure.
Vegans and vegetarians commonly use supplements in their diet to fill in the gaps left by meat and other animal products. However, many vitamin D supplements are sourced from animals or use animal by-products. Gummy supplements often use gelatin sourced from pigs, and so are not considered vegetarian or halal. Be sure to carefully read the labels, as vegetarian-safe products will normally have a specific indicator.
Supplements are not recommended for people who are pregnant, nursing, or taking certain medications, as vitamin D supplements can sometimes interfere with their efficacy. Taking too high a dose of vitamin D can increase the risk of blood vessel calcification and can cause adverse effects if misused. Those without a significant vitamin D insufficiency or deficiency are not recommended to take supplements as its benefits outside of providing vitamin D are still inconclusive and pose a potential risk to cardiovascular health. Always consult your primary care provider before adding supplements to your diet.
]]>Irritable bowel syndrome (IBS) is a disorder that affects the large intestine, and includes symptoms like cramping, bloating, abdominal pain, gas, and diarrhea or constipation. While there is no official treatment for IBS, research shows that peppermint oil capsules can help ease certain IBS signs and symptoms. Research also suggests “it can be more effective than fiber” and as good as muscle relaxants. The menthol in the peppermint works to ease symptoms by dulling pain receptors and relaxing the muscles in your colon.
Our Choice: Heather’s Tummy Tamers Peppermint Oil Capsules are a great choice. These capsules target IBS. They also work to improve tolerance for those prone to heartburn or reflux. One customer with IBS claims these capsules are life changing.
When it comes to digestive health, probiotics can make all the difference. Probiotics are good bacteria that live in your intestines, assist with digestion and deliver general gut support. If you’re lacking probiotics, a supplement is a good way to counter “bad” bacteria that can completely throw off your digestive system. Some probiotics can even help with diarrhea and other IBS symptoms.
Our Choice: Align Probiotic 24/7 Digestive Supplement is a favorite amongst gastroenterologists. The supplement claims to promote and support a healthy digestive system and help occasional abdominal discomfort, gas and bloating. Align’s supplement contains the probiotic strain Bifdobacterium 35624. According to gastroenterologist Roshini Rajapaksa, M.D., Align is “a well-studied probiotic for gut health.”
Licorice root extract relieves symptoms of indigestion such as heartburn, acid reflux and upset stomach. Licorice root also contains a demulcent that can soothe irritated and inflamed tissue lining your gut. Deglycyrrhizinated licorice (DGL) is a form of licorice extract that does not contain glycyrrhizin, which makes DGL safer to consume.
Our Choice: Natural Factor’s Deglycyrrhizinated Licorice Root Extract Chewable Tablets are one of the most popular DGL supplements out there. Natural Factor promises this supplement will aid digestion and treat stomach complaints like heartburn and indigestion. One customer claims these tablets helped with her GERD and she was “amazed at how quickly these tablets stop an acid reflux flare-up.”
Chamomile is often written off as an herb consumed in tea form, used to soothe and relax. While this is true, chamomile is also good for treating digestion problems. According to Healthline, some issues chamomile can relieve include gas, diarrhea, nausea and colic, due in large part to its anti-inflammatory effects. One study suggests chamomile is helpful preventing stomach ulcers because it reduces acidity in the stomach, and hinders the growth of ulcer-causing bacteria.
Our Choice: There are many forms of chamomile including supplement tablets, but Nature’s Answer Chamomile Flower is a great liquid option. This is a strong supplement that contains 2,000 milligrams per serving in a one-ounce bottle. Its gentle formula is both alcohol-free and gluten-free. This liquid is safe for oral and topical use. Nature’s Answer suggests mixing about 26-56 drops of liquid with a small amount of water three times a day.
L-glutamine, aka glutamine, is an amino acid found in the body that supports the intestine and other organs. L-glutamine prevents a leaky gut, which can then cause gas and bloating amongst other issues. In certain cases, a lack of L-glutamine can cause IBS. Those with stress related IBS have reported that increasing their L-glutamine helped reduce their symptoms. When taking your L-glutamine supplement, a safe dose is somewhere between 1,000 and 3,000 milligrams per day. Too much L-glutamine can cause unwanted side effects including nausea, constipation and stomach pain.
Our Choice: Life Extension’s L-Glutamine tablets not only maintains gut health, it also helps with immune and muscle help as well. The tablets are gluten free and non-GMO. One customer says this product is “great at enhancing digestive health.” Life Extension suggests taking one or two capsules daily on an empty stomach. You can also find L-glutamine in foods including chicken, fish, dairy, lentils, beans and more.
Psyllium is a form of fiber extracted from the husks of the Plantango ovata plant’s seeds. Most people know it as a laxative, great for treating constipation. Taking psyllium husk causes a gel to form in your intestines that traps water. By absorbing water, psyllium increases stool size and makes it easier to pass. Research shows that psyllium, a soluble fiber, has a greater effect on stool than wheat bran, an insoluble fiber. Psyllium can also help make bowel movements more regular.
Our Choice: NOW Psyllium Husk Capsules are a great way to increase your intake of dietary fiber, and resolve any constipation issues you may have. One customer who’s had intestinal discomfort for most of her life claims that after taking these capsules she has “never felt better as far as [her] intestines.” NOW explains that this bulking action plays an important role in maintain regularity and gastrointestinal health.
]]>Fish oil is a term used to refer to the omega-3 fatty acids found within seafood. Omega-3 fatty acids are essential to our bodies for brain function and our growth and development. The three types of omega-3 fatty acids are Alpha-linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA). Our body cannot produce ALA, so our diet must contain plant foods such as chia seeds, flaxseeds, canola oil, or pumpkin seeds. Our body can convert ALA into EPA and DHA; however, it doesn’t produce a lot. By eating more foods, like salmon, tuna, mackerel, and sardines that contain EPA and DHA, brings more omega-3 fatty acids into our system, which in turn could have long-term health benefits.
The health benefits associated with omega-3 fatty acids are that they can reduce the level of triglycerides in your blood. Triglycerides in high levels can increase your risk of stroke and heart disease. If you are at a higher risk for heart disease, your doctor may recommend adding more fish oil to your diet. The American Heart Association (AHA) acknowledges that it’s an approved and effective treatment for people with high blood triglyceride levels. However, if you are not at risk, you should consult your doctor if adding fish oil, or omega-3, to your diet is necessary. Extensive studies conducted over the years show no conclusive evidence that increasing the amount of omega-3 in your diet can prevent or reduce your risk of heart disease if you are not at risk.
Some studies also show that an increased intake of omega-3 can slightly lower blood pressure, reduce your risk of arrhythmia, and slow the rate of plaque build-up. That is not to say that omega-3 can cure or prevent these health problems, but there is a correlation. It’s always best to consult your doctor and see your options before choosing to either change your diet or take supplements.
Studies surrounding omega-3 and your mental health, or even types of cancer, are conflicting. Some studies show that omega-3 has a slight effect on those with depression and can improve their mood. On the other hand, other studies show that there isn’t enough evidence to prove that omega-3 has a crucial impact on affecting those with depression.
If you are interested in adding a fish oil supplement to your diet for your preference or by doctor recommendation, there are plenty on the market. Dietary supplements for omega-3 come in different forms, depending on if you are looking to add more EPA, DHA, or both to your diet. The following dietary supplements available are fish oil, fish liver oil, krill oil, and algal oil. Popular supplements for fish oil are Nature Made, Carlson Labs, and InnovixLabs. These brands have fish oil and omega-3 supplements approved by either the United States Pharmacopeia (USP) or the International Fish Oil Standards (IFOS). Both organizations ensure the purity, quality, and standards of dietary supplements.
According to the National Institutes of Health, there is no daily intake amount established for EPA or DHA. However, for the omega-3 ALA, they recommend the daily intake amount of 1.6 grams for men and 1.1 grams for women. Before taking dietary supplements, it’s best to consult with your doctor, specifically if you are on medications. If you are intaking too much omega-3, it could result in bleeding problems, specifically when combined with warfarin or other anticoagulant medications.
It’s always best to get your vitamins and nutrients from a food source such as seafood, nuts or plants. If those foods are not easy to come by in your area, or your diet lacks these foods, supplements can be a great alternative. Ensure that you research supplements before taking them. Check the quality, standards, and purity to make sure that there are no artificial ingredients. Also, check for third-party organization testing from groups such as the United States Pharmacopeia or International Fish Oil Standards.
At the end of the day, unless you have a higher risk of heart disease, there usually isn’t a need for fish oil or omega-3 supplements. There is no conclusive evidence showing that omega-3 can prevent or cure any other medical conditions. Your best option is to eat a well-balanced diet, be physically active, and take preventive care with annual check-ups.
]]>Prebiotics are plant fibers that the human body can’t digest, but the beneficial bacteria (probiotics) in your gut eat them. In short, prebiotics are food for probiotics and stimulate the growth of healthy bacteria in the gut. The most common types of prebiotics are: Fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), and inulin.
Prebiotics help beneficial microbes and bacteria that occur in your gut naturally to grow. Your body can’t digest prebiotics so they pass through the digestive system and become food for probiotics. In stimulating the growth of good bacteria in the gut, prebiotics in turn hinder the growth of harmful bacteria.
As stated before, prebiotics stimulate the growth of good bacteria and microbes in the gut, mainly of bifidobacteria and lactobacillus, and this stimulus leads to improved digestion and a stronger immune system. When prebiotic fermentation occurs, short-chain fatty acids (SCFA) are formed. SCFA’s are integral in the modulation of the intestinal barrier and also work to regulate your bodies inflammatory response and immune system and to lower cholesterol.
One of the most common SCFA’s formed is butyrate, which is known to stimulate the cells in our gut promoting regular bowel movements and reducing constipation. Butyrate also strengthens the lining of the gut aiding in nutrient absorption and good digestion.
Prebiotics have also been shown to stimulate metabolism and aid in weight loss. Just as prebiotics stimulate the growth of good bacteria in the gut, they also stimulate the activity of gut-associated lymphoid tissue (GALT) which reduces the risk of several diseases.
Prebiotics are also thought to help your body absorb certain minerals, especially calcium and magnesium, which positively affect your bones.
Prebiotics are also believed to play an important role in the prevention of colorectal cancer due to their beneficial effect on the colorectal microflora.
As with most things that are beneficial to your health and well-being, you can get almost all of the prebiotics you need from what you eat.
It’s important to keep in mind that while prebiotics are fibers, this does not mean that all fibers are prebiotic. They are found in many high-fiber foods like whole grains, fruits and vegetables.
It’s important to eat a variety of prebiotics because different types are food for different strains of good gut bacteria. The more diversity you get in prebiotics the more benefit you will see in your health.
Foods that are rich in prebiotics include:
A search of prebiotic foods or a conversation with a registered dietician can provide you with a complete list and get you started on incorporating them into your diet. In order to get the most benefit from these foods you should consume them raw whenever possible as cooking them may alter their fiber content.
If you have dietary restrictions or aren’t able to consume enough of these prebiotic-rich foods, you can also get them from supplements.
Just as it is important to vary your diet in order to get the various types of prebiotics, a supplement should also contain several types of prebiotics since they are food for good bacteria and different bacteria have different diets.
Prebiotics also need probiotics, so you may want to consider a synbiotic supplement. These type of supplements match the prebiotic with the bacteria that feeds on it. Either way, you should make sure that your supplement has two or more different prebiotics.
It is recommended that you avoid chewable prebiotic supplements because they won’t survive your stomach acid, so look instead for acid-resistant capsules.
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It’s no wonder that people have so much confusion about what to eat. Remember that you can’t believe everything you read on a food’s packaging. And many of the foods posing as healthy options aren’t as good as they seem. Let’s talk about seen of the common food labels terms that sounds healthy but may be trying to mislead you.
Reducing fat sounds like the right way to go for a healthier lifestyle. But it’s not as simple as that. Some food products that say “reduced fat” may sound more healthy than their full-fat counterparts. But it doesn’t always mean they’re good or even better choices.
Here’s why. Less fat doesn’t necessarily mean fewer calories. The term “reduced” only means something has been decreased from its original amount. And since fat tastes good, companies often add sugar and other, artificial ingredients to make up for the loss of flavor from the fat reduction. So those “healthier,” reduced-fat cookies? They may have more sugar or calories than the regular ones.
You might think putting “all natural” on a label means the food has to be healthy. But it doesn’t mean that at all. In fact, it barely means anything. There is no legal definition of “all natural.” It can mean anything from “the product contains no artificial ingredients” to “all of the processing aids are natural.” The USDA does provide guidance on what they consider all-natural, and the FSIS must approve anyone putting “all natural” or “100% natural” labels on their products. The bottom line: There are plenty of natural ingredients that are terrible for you.
The food label promise “no sugar added” is a trick to make a product sound sugar-free. The FDA’s guidelines for the use of the phrase “no sugar added” means a product with this label “cannot be processed with any sugar or sugar-containing ingredients, though it can have sugar alcohol or artificial sweeteners.” These products can still contain artificial sweeteners and any amount of sugar that occurs naturally in their ingredients.
The AHA, American Heart Association, and the FDA says a food can be labeled “heart healthy” if it meets specific requirements for fat, cholesterol and sodium content. But to date there’s no research that proves purchasing these products will actually reduce the risk of heart disease in any way.
For a product to be “heart healthy,” the FDA guidelines say the product must adhere to the following: “Total Fat: Less than 6.5 g. Saturated Fat: 1 g or less and 15% or less calories from saturated fat. Trans Fat: Less than 0.5 g. Cholesterol: 20 mg or less.” That means a “heart healthy” food product can contain a ton of sugar, calories, preservatives, artificial ingredients and other unhealthy crap. Just as long as it meet’s the FDA’s “heart healthy” fat and cholesterol guidelines.
A “plant-based” product is simply one that’s made with plants. But products labeled as such are often just processed foods that have been fixed to taste better. The problem with this label is that it doesn’t specify which type of plants it contains. Some products labeled “plant-based” are really just processed food and will have added salt, sugar, or fat content to make them taste better for the customer’s palate. Sugar, after all, comes from plants. Refined flour still comes from grains. “Plant-based” only tells you something vague about the ingredients. It has nothing to do with nutrition or health.
Whole grains are an important part of a healthy diet. Thus, many people think “made with whole grains” sounds like something nutritious. But this isn’t always the case.
All “whole grains” means, as defined by the Whole Grains Council, is this: “Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions.”
Here’s the point. Food that’s “made with whole grains” isn’t the same thing as food made only of whole grains. Whole grains are indeed nutritious, but the problem lies in what else may be added to the whole grains. Many food products that are “made with whole grains” also are made with lots of sugar, butter and other ingredients that can be unhealthy. These processed “made with whole grains” foods are a lot less nutritious than foods made only of whole grains.
]]>Have you ever felt nauseated when you had to speak in public or go to an important meeting? Many people feel nauseated or experience abdominal pain in unfamiliar, uncomfortable or stressful situations. That pain and nausea are very real and surface when psychology combines with physical factors. Your gut’s physiology is affected by psychosocial factors such as anxiety and stress. Therefore, anxiety and stress can affect your gastrointestinal system’s movement and contractions. In fact, physical symptoms such as an upset stomach, nausea, diarrhea and constipation were more commonly found in individuals with an anxiety disorder according to Very Well Mind.
When someone mentions depression, many of us automatically think of sadness, crying and a deep feeling of hopelessness. While depression can, and does, take on these forms, it can cause physical pain as well. According to Healthline, that sinking feeling in your stomach that too many of us are familiar with is a sign of depression. That’s because depression can cause an inflamed digestive system, according to Harvard Medical School. Overwhelming feelings of depression can also disrupt your digestive track, causing further abdominal pain, constipation and diarrhea.
There are a variety of phobias that one can suffer from, ranging from a fear of spiders (arachnophobia) to hydrophobia (a fear of water). According to the NHS website, people with phobias often experience panic attacks and panic attacks can cause numerous physical symptoms, including nausea and a feeling of having butterflies in your stomach.
The pandemic in 2020 made everyone a homebody, and it’s very normal to feel nervous or a bit on edge in certain social situations. But there are people out there who suffer from extreme social anxiety, otherwise known as social phobia. This phobia stirs up extreme feelings of anxiety, fear and stress over the thought of any and all social interaction and can cause nausea, an upset stomach and muscle tension in your abdomen, according to the Mayo Clinic.
According to Net Doctor, it is very normal for stomach issues to have a direct correlation to emotional and physical trauma and abuse. People often say they are “gutted” by a certain traumatic experience and that they can’t “stomach” thinking about said experience. People who have suffered a trauma also experience a feeling that their stomach feels “turned” or becomes knotted out of fear when the traumatic experience is brought up or something similar to the traumatic experience occurs.
Studies conducted by the University Malaya Medical Center have found a direct link between anxiety, depression and gastrointestinal symptoms. These studies have also discovered that people with at least one gastrointestinal symptom (ie: stomach pain, nausea, diarrhea) are more likely to have anxiety or depression than those without gastrointestinal symptoms. Additionally, Harvard Medical School reported that people who suffer from stomach problems feel pain more acutely than others, which is a result of their brains being more responsive to pain signals that come from the gastrointestinal tract.
While suffering from stomach issues is certainly not fun no matter what the cause of them are, the good news is that there are ways to help treat the unpleasant stomach problems that are caused by mental and psychological disorders. Many people deal with and learn how to manage anxiety, depression, trauma and phobias in therapy. Decreased feelings of anxiety and depression could very well mean less stomach problems. Additionally, Very Well Mind recommends avoiding excessive caffeine, which can increase feelings of anxiety, altering your diet to incorporate more gut-friendly, rich in fiber foods that contain probiotics and practicing stress management techniques such as deep breathing and meditation.
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