gut-friendly foods

Why Sourdough Bread Is Secretly Healthy

Ask Keri: Is sourdough bread good for you? Keri Says: Though it’s comparable to a regular slice of white bread in the amount of calories, carbs and fiber, sourdough is lower in sugar and higher in protein, which gives it a leg up. Traditional white bread is usually made with sugar, canola oil, and dried, preserved yeast to leaven the dough. Sourdough bread, on the other hand, is typically made with no sweeteners or oils. Instead of using baker’s yeast, it relies on a starter, which is a combination of water and flour that ultimately populates with wild yeast. These live yeast cultures are a natural leaven that cause the sourdough bread to rise and give it its well-known tangy flavor. Not only does using live instead of dried yeast change the flavor, but it also means that sourdough bread stays fresh much longer than factory-baked bread and doesn’t require any extra preservatives to ward off mold. But it gets better. The Hidden Benefits of Sourdough Bread Similar to other fermented foods such as sauerkraut, kefir and pickles, sourdough bread is fermented by using lactobacillus cultures, which are gut-healthy probiotics. The cultures don’t survive the baking process (bummer!), but lactic acid is created (bonus!), and that does the body a whole lot of good. Lactic acid helps decrease the levels of phytic acid in sourdough bread. (Phytic acid interferes with the absorption of certain nutrients, which is a bad thing). This in turn, helps other nutrients become more readily available, and easier to digest and absorb. Teamwork makes the dream work. But there’s more. Not only does sourdough work to keep your gut healthy, but it’s also good for your heart and helps to ward off cancer. You read that right. In studies of older adults living in the southern Mediterranean, those who regularly ate whole-grain sourdough bread had a lower risk of developing heart disease, diabetes and cancer. Talk about a triple whammy of health benefits! However, before you run to the bakery, remember, sourdough bread is well … bread. I’m guessing you didn’t need me to tell you that. As I like to remind all of my clients, too much of (almost) anything is never a good thing. If you’re gonna eat a slice of bread with your next meal, consider making the switch from your sugary, preservative-laden, packaged version to tangy, crunchy on the outside, soft and chewy on the inside sourdough. Just remember: Not all sourdoughs are created equal. What makes the biggest difference in the nutritional value of sourdough bread is its starter. That’s why it’s probably a good idea to opt for buying sourdough at your local bakery versus the pre-packaged varieties at the grocery store. And if you want to be absolutely sure that your sourdough bread is yummy and healthy, make your own. All it takes is some flour, water and a little bit of patience. Sourdough Starter Recipe Ingredients To create the starter: 1/2 cup whole wheat flour 1/4 cup warm water To feed the starter each day (Days 3-7): 1/2 cup unbleached all-purpose flour or bread flour 1/4 cup warm water Day 1: You begin by combining the whole wheat flour and water in a large mason jar. Mix with a fork until smooth. Cover with plastic or a lid, and let it rest at room temp for 24 hours. Day 2: Check in on your starter for any visible bubbles (this means it’s starting to ferment!). If no bubbles are visible, that’s OK. Let it rest another 24 hours at room temperature. Day 3: Bubbles or no bubbles, it’s time to feed the starter. Begin by removing about half of your starter from the jar with a spoon. The texture will be very stretchy at this point. Add the feeder flour and water, and mix with a fork again until smooth. It should now be the consistency of thick pancake batter. Add water if needed to thin it out. Cover and let rest for another day. Day 4, 5 and 6: Feed on! Repeat the same process as on Day 3. Remove half the starter and add new flour and water. You should see bubbles forming on the surface. Pro tips: If a smelly brown liquid, called a hooch, starts to form on your starter on Days 3-7, simply scoop it off and discard. Your starter should be bubbling and rising regularly now. Keep an eye on it daily. Once it has doubled in volume, with bubbles on its surface and throughout the culture, it’s ready to use. (Image: Shutterstock)

10 Healthy Low-Sugar Yogurts That Are Dietitian-Approved

With a creamy, smooth, and melt-in-your-mouth flavor, yogurt makes a nutritious high-protein breakfast or snack, helping you feel full for longer. Plus, it’s convenient, can be eaten on the go, and is packed with gut-boosting probiotics that have been shown to improve digestion and support immunity. But if you’re not careful, you might be loading up on more than what you’ve bargained for. Here’s the thing: While yogurt can be a healthy meal or snack, some store-bought versions can contain as much sugar as a candy bar. There’s nothing wrong with treating yourself to something sweet once in a while, but loading up on too much of the sugary stuff can put you at risk for a number of health conditions, including heart disease and Type 2 diabetes and other metabolic disorders, according to Harvard Health Publishing. RELATED: This is What Too Much Sugar Does to Your Body If you love your yogurt in the morning, but want to keep your sugar intake low, read on for our favorite low-sugar yogurt options plus what to look for when shopping for it. How to Shop for Low-Sugar Yogurt If you’re trying to cut back on refined sugar and reel in your cravings for sweets, make sure to read the nutrition label and ingredients list carefully. Here are some helpful tips to help you find healthy low-sugar yogurts: Limit added sugar Although all yogurt contains naturally occurring sugars called lactose, you want to limit added sugar to no more than 4 grams per serving. According to the 2020-2025 Dietary Guidelines for Americans, you should limit your added sugar intake to less than 10% of your total daily calories. For someone who’s following a 2,500-calorie diet, that’s no more than 250 calories from added sugar. But you don’t just want to focus on the number of grams of added sugar; the quality of the ingredients in the yogurt is just as important. “Plain Greek yogurt will have some sugar, about 5 grams per 3/4-cup. Siggi’s mixed berries yogurt, for example, adds fruit and cane sugar but only has a total of 6 grams of sugar—4 grams of which are added—per 5.3-ounce serving. These are pretty comparable,” explains Keri Glassman, MS, RD, CDN, founder of Nutritious Life. “Yes, Siggi’s has added sugar, but I’d rather someone get the yogurt in than not. You want to look at the quality of the ingredients and total grams of sugar.” Look for wholesome ingredients Many flavored yogurts contain fruit, fruit juice, and added refined sugar, which makes the total grams of sugar skyrocket. But if you want to stick to low-sugar options, go for plain yogurts or those made strictly with real fruit for a natural sweetener. Ideally, you don’t want any other form of sugar in your yogurt. “I’d look for real whole fruit first, then honey and maple syrup (more natural forms of sugar) and avoid anything, like high-fructose corn syrup,” Glassman says. One easy way you can tell how much of an ingredient is in a product is by reading the order of the ingredients list. For example, if you see cane sugar is listed as the third ingredient and strawberries is the seventh ingredient, that’s a red flag that there is not only more cane sugar than real fruit but also that most of the total sugar comes from cane sugar versus actual strawberries. Include adequate amounts of protein When it comes to low-sugar yogurt, you definitely want to make sure you’re getting adequate amounts of quality protein to keep you satisfied. You should aim for 15 grams of protein per 6-oz. serving. Most plain, full-fat Greek yogurt options will have about 15 grams of protein per serving. If you’re dairy-free and choose a yogurt made of soy, almond milk, or coconut milk, you’re going to have less protein. But Glassman recommends getting as close to 15 grams of protein as possible, avoiding unhealthy, added ingredients and keeping in mind your own personal food allergies or intolerances. You can boost the protein content in your meal by adding some chopped nuts and seeds or stirring some protein powder into your yogurt or pairing your meal with other high-protein foods, like a hard-boiled egg or a piece of cheese. Avoid granola, dried fruit, candies, and other sugary toppings Unfortunately, most store-bought granola and dried fruit are sugar bombs, so it’s best to keep them off limits, unless you’re treating your meal as dessert or the occasional treat. Instead, save your sweet cravings for indulging in actual dessert—a scoop of ice cream or a slice of cake. If you want to naturally sweeten your yogurt, top it with fresh or frozen fruit and add some chopped nuts and seeds for a hearty crunch. Now that you know what to look for when shopping for low-sugar yogurts, here are some dietitian-approved products to consider adding to your grocery cart. RELATED: 5 Super Easy Yogurt Recipes for More Breakfast Flavor 10 Best Low-Sugar Yogurts 1. Fage Total 5% Whole Milk Greek Yogurt This classic Greek yogurt is thick, creamy, and smooth—and has zero added sugar. In addition to its high-protein content, it delivers a good dose of potassium and calcium. Whether you’re in the mood for a savory yogurt bowl—filled with roasted veggies and quinoa — or a fruity breakfast with berries, brown rice and chia, it makes a great base for a variety of dishes. Nutrition info per 5.3-ounce (1 container) serving: 140 calories, 8 g fat (5 g saturated fat), 55 mg sodium, 5 g carbs (0 g fiber, 5 g sugar, 0 g added sugar), 14 g protein 2. Chobani Complete Mixed Berry Yogurt For folks who are lactose intolerant, Chobani’s Complete offers a line of lactose-free yogurt that’s easier to digest and delivers 15 grams of muscle-building protein. The mixed berry yogurt is completely free of added sugar and is naturally sweetened with a blend of strawberries, blueberries and raspberries. It also provides three grams of fiber, 10% of your daily value

Easy-to-Digest Foods to Add to Your Diet (That Also Happen to Taste Amazing)

We’ve been there, felt that: A grumbling, upset stomach that’s practically uttering “oh no…” after you eat. Whether it’s due to the stomach flu (AKA acute gastroenteritis), food poisoning, a digestive disease (something 60 to 70 million Americans struggle with, according to the National Institute of Health), pregnancy or just feeling queasy, it’s tough to stomach the thought of eating anything. But your body needs calories to fight off any bacteria or viruses—not to mention to fuel your brain and body for daily activity—so it’s important to try to at least eat a few mini meals throughout the day even when the last thing you want to think about may be food. Adjusting your diet to feature plenty of fluids plus softly-textured, bland, lower-fiber nutritious foods should allow you to ease back into your regular diet as you heal. Avoid spicy items, high-fat or fried foods, anything super-acidic (such as citrus, vinegar or tomatoes) and as always, artificial sweeteners. If you’re noticing signs of severe dehydration (high heart rate, low blood pressure, very dark-hued urine or confusion), your abdominal pain is sharp or severe or if your symptoms last 7 days or more, check in with your doctor. RELATED: Could the Low-FODMAP Diet Transform Your Digestion? 7 Easy to Digest Foods to Add to Your Diet If Your Stomach Hurts Oatmeal Its soft texture and mild flavor profile make oatmeal an easy-to-digest food even though each cup does pack in 5 grams of fiber. Try cooking it with water (psst…here’s your complete guide for how to make oatmeal at home) to keep the fat content low, and seek out a gluten-free brand if needed. Since quick oats are slightly more ground down and in smaller pieces than steel cut, quick oats will likely be your best bet. Ripe Bananas Any kind of banana offers a healthy dose of carbohydrates, potassium and other micronutrients, but seek out yellow or yellow with a few brown spots instead of an under-ripe green banana for the most stomach-friendly option. With a soft texture and natural sugars that can boost energy, a banana can work wonderfully on its own as a snack or sliced atop that oatmeal. RELATED: Are Your Healthy Habits Being Blocked By Digestion? Saltine Crackers Mom was onto something when she gave you a sleeve of saltines when you were home from school with a stomach bug. Low in fiber, bland and easy to digest, these crackers are often recommended for pregnant women who have signs of morning sickness. Just be sure to only chow down on these if textured foods are appealing. Soup Warm liquids can not only be hydrating—which is crucial if you’re experiencing diarrhea or vomiting—but can also be comforting in times of sickness. Try a mug or bowl of bone broth or smooth, low-fat, not-too-spicy soup such as chicken soup for some electrolytes and a bit of protein. If you’re sipping on or spooning something made with real animal bones, you’ll likely score some collagen, too, which may help bolster the lining of your stomach to reduce inflammation. Cooked Vegetables Yes, most vegetables are rich in fiber, but once cooked, they become a lot easier to digest. Try steamed spinach, roasted pumpkin or mashed butternut squash for a low-acid nosh that delivers a lot of vitamins and minerals per bite. RELATED: 10 Foods That Help You Poop Hummus As long as you don’t buy or make a five-alarm chile-spiced version, this fairly-low-fat and low-fiber dip can make a great easy-to-digest food to enjoy as a snack alongside basic crackers or white pita wedges. Hummus is an easy, affordable source of all of the macronutrients and it’s a cinch to find a store-bought option that’s tasty and actually good for you. Stick to plain, garlic or lemon for a mildly-flavored mini meal. 0 Percent Greek Yogurt Dairy is typically on the “steer clear” list when discussing easy-to-digest foods. However, if you’re not lactose intolerant, low-fat or non-fat Greek yogurt is a stellar snack, especially if you’re taking antibiotics for your stomach woes. In addition to protein, Greek yogurt with live active cultures also delivers probiotics, which may promote gut health and could assist in rebuilding the microbiome’s good bacteria that the antibiotics cleared out along with the foreign invaders. (photo credit: Shutterstock)