Are Foods High in Lectin Actually Bad For You?
Perhaps you’ve come across an eating plan that advises you to consume fewer foods high in lectins. Before you begin eliminating them from your diet, here’s some information on lectins, their impact on your health and the foods that contain the highest amounts. What Are Lectins? Lectins are proteins that bind to carb molecules and are found in the majority of plant-based foods. In fact, approximately 30% of our food contains lectins, according to the peer-reviewed journal Alternative Therapies in Health and Medicine. As their primary function, lectins play a role in protecting plants against external pathogens, such as fungi, viruses and other microorganisms. Are Lectins Bad For You? There are many different kinds of lectins and, for the most part, they’re pretty harmless. However, certain lectins are considered toxic or anti-nutritional, which means they interfere with the absorption of nutrients. (I know, it sounds like something you do not want in your body!) Here’s the reason: Active lectins, or lectins in their natural state, can interfere with the digestion process since the body can’t break them down. Therefore, they can mess with the regeneration of cells that protect the lining in the gut which may allow bacteria and toxins to slip through the gut into the bloodstream. As a result, this gut imbalance can cause gastrointestinal issues (think cramping, bloating, possibly leaky gut syndrome). It may also trigger an immune response, leading to inflammation, which is the process at the root of countless diseases. Furthermore, too many lectins can prevent the body from absorbing essential nutrients such as protein and minerals, including iron, calcium, phosphorus and zinc. Why Trendy Diets Want You to Avoid Lectins This explains why some trendy eating plans promote a lectin-free diet. Steven Gundry, MD, the author of The Plant Paradox and creator of the Gundry Diet, claims that avoiding foods with lectin can lead to weight loss, overall wellness and the prevention of chronic diseases. And followers of the Paleo Diet say you should cut foods that contain lectins from your diet altogether. It’s important to note that there is little to no research that backs up the theory that humans shouldn’t eat lectins. A review of the evidence published in the journal Nature states, “In their whole and cooked form, there is currently no strong evidence from human trials to support the claim that lectin-rich foods consistently cause inflammation, intestinal permeability, or nutrient absorption issues in the general population.” The Good News About Lectins All we really know for sure is that eating high-lectin foods in excess can cause GI distress, but this is true for many healthy foods and is unique to each person. Plus, lectins may have some serious healing properties. Researchers, in fact, are studying how plant lectins may be used in treating digestive system cancers, i.e. colon, liver and stomach. And here’s more good news: You can greatly reduce the amount of lectins in your meals by simply not eating lectin-rich foods raw. (In most cases, you wouldn’t want the raw version anyway!) “More importantly, by reducing lectins, you can still continue to eat high-lectin foods which are filled with powerful nutrients that you don’t want to miss out on,” says Nutritious Life founder Keri Glassman, MS, RD, CDN. “Remember that almost any food causes sensitivity in some percentage of the population, so you need to weigh the negatives versus the positives when making smart food choices,” says Keri. “Of course, you should eat lectins in minimal amounts if you are particularly sensitive to them.” Here, we list seven foods that contain the highest amounts of lectins, highlight their health benefits and point out how to prevent any potential negative side effects of lectins. 7 Foods High in Lectins and How to Minimize Their Effect Legumes Health Benefits This low-fat, cholesterol-free, plant-based food provides the body with protein, carbs and fiber. It’s also packed with multiple nutrients, including folate, iron, copper, zinc, magnesium and B vitamins. Antioxidant-rich beans and legumes are shown to improve gut health, reduce inflammation, manage blood sugar levels and help the body fight off disease and aging. Lectins Alert Beans and lentils top the list, especially soybeans and raw kidney beans (which contain the lectin phytohemagglutinin). Consuming high amounts can cause nausea, vomiting and/or diarrhea in some people. Luckily, most of us don’t eat these foods raw, but it’s worth noting that you should soak raw beans overnight before eating. Also fermenting, sprouting and/or cooking (even pressure cooking) legumes will turn them into a gut-friendly food. And FYI: Canned beans are already low in lectins since they soak in a liquid. Wheat Health Benefits Fiber-rich whole wheat contains calcium, magnesium, phosphorus, potassium and folate. This can help control blood sugar levels, aid in digestion, lower risk of heart disease and keep you regular. Lectins Alert Raw wheat (such as some forms of unprocessed wheat germ like muesli) is loaded with lectins, so those with an ultra-sensitive GI tract may want to skip the wheat germ. Whole wheat products ( such as pasta, bread and flour) contain fewer lectins since these foods have already been cooked. One study found that lectin levels were “undetectable” in cooked whole wheat pasta. Quinoa Health Benefits Quinoa is gluten-free and a complete plant protein (meaning it contains all nine essential amino acids the body cannot produce on its own). Though technically a seed, quinoa is classified as a whole grain due to a similar method of preparation and nutrient profile. Quinoa is packed with manganese, phosphorus, magnesium and folate and is linked with a lower risk of heart disease. Lectins Alert Quinoa isn’t eaten raw, so any processing (cooking, fermenting, soaking) does the trick in removing or greatly reducing lectins. Eggplant Health Benefits This high-fiber vegetable contains antioxidants, vitamin B6, vitamin C and potassium, making it a heart-healthy food. It’s also rich in antioxidants lutein and zeaxanthin, which are essential for maintaining eye health. Lectins Alert This nightshade contains the compound glycoalkaloid, which has pro-inflammatory properties in some people
Give Bloat the Boot! These 9 Teas Will Help Relieve Bloating
Ugh, bloating! It’s one of the most common gastrointestinal complaints. A variety of things could be causing this GI distress, some of them diet-related. The more common culprits include food allergies or intolerances, such as gluten; high-fiber foods, such as beans and grains; and drinking carbonated beverages. Meanwhile, intestinal conditions (including irritable bowel syndrome and constipation), pregnancy and menstruation can also lead to bloat, says Rahaf Al Bochi, RDN, spokesperson for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition in Atlanta. While there’s no quick anti-bloat fix, sipping a warm (or cold!) mug of tea may offer relief. Some teas, most of them herbal, can relax the intestinal tract, thereby easing bloating, Al Bochi says. RELATED: 8 Anti-Bloat Foods to Eat When You’re Feeling Puffy Brew up a tea for bloating the next time your stomach feels tight and swollen. Keep in mind that these teas shouldn’t replace medical treatment for chronic health conditions. But drinking them may help you feel better when the dreaded bloat monster bites. How to prepare medicinal teas A note about tea prep time: Herbal teas are distinct from black, green and oolong teas for several reasons. The latter group of teas, which contain caffeine, are all derived from the same plant; most people steep them for 3-5 minutes. If you over-steep those teas, you’ll extract more tannins, making for an astringent brew. On the other hand, herbal teas can steep at least twice as long—the flavor might get stronger but it won’t get bitter. There’s even potential benefit to longer steep times: You could extract more of the medicinal properties. All of the teas listed below, except matcha, are herbal; steep them for 10 minutes the first time you prepare them. (You can adjust subsequent brews, letting them steep for more or less time, according to taste.) Chamomile Chamomile is one of the most popular herbal tea choices in the world, according to a 2010 review in Molecular Medicine Reports. Understandably so: Dried chamomile flowers have a natural sweetness, plus it’s packed with good-for-you plant compounds like flavonoids. According to Al Bochi, the flavonoids in chamomile can help relax intestinal muscles and reduce bloating. Dandelion Root If you’re feeling bloated, this might help to shed any extra water you’re storing. For years, people have used natural solutions like dandelion (that’s right, the flower) to stimulate urination. Now, research suggests this folk remedy may have some basis: People who took 8 ounces of dandelion extract in one day not only peed more often, but also peed in greater amounts. Their bathroom habits went back to normal the day following the experiment. We don’t know for sure if you’ll see the same effects by drinking dandelion root tea, but the warm, roasted flavor is worth a try. Fennel A plant with longstanding usage in Europe, fennel looks a bit like celery. The entire fennel plant is edible, from the greens to the bulb to the seeds. Fennel tea is made from the seeds (which also contribute to the spice profile in some Indian and Chinese cooking). Fennel has a mild licorice flavor, with subtle sweet notes. As documented by Germany’s Commission E (a scientific advisory board that evaluates the safety and efficacy of herbs used in folk medicine), fennel tea combats “gastrointestinal afflictions,” including “fullness and flatulence.” Ginger Known for its distinctively strong and spicy flavor, ginger tea offers a potential solution for a range of GI issues, including nausea, indigestion, diarrhea and— of course—bloating, according to a 2019 review in Food Science & Nutrition. “Ginger contains compounds called gingerols that can help speed up stomach emptying and reduce bloating and gas,” Al Bochi says. Case in point: A group of 24 healthy volunteers who took 1,200 milligrams of ginger capsules one hour before eating soup saw their stomachs empty twice as fast as when they took a placebo, according to a European Journal of Gastroenterology & Hepatology study. We need more research to see if taking ginger in the form of tea has the same effect, but if you enjoy the flavor of ginger tea, why not test the anti-bloating effects for yourself? Lemon Balm Lemon balm tea has a light, citrusy flavor (a curiosity, because it’s part of the mint family). Europeans have traditionally turned to lemon balm to relieve mild GI issues like bloating and gas, according to a 2013 report from the European Medicines Agency. More research is lacking, but again, if you like it, there’s no harm in sipping. Matcha Here comes the one “true” tea on this list: Matcha is a powder made from green tea. This full-bodied tea packs an earthy flavor, a deeper green color and, of course, caffeine (but less than in black tea). Among the many benefits of matcha: It’s full of cancer-fighting antioxidants and it increases metabolism, which makes it useful for weight loss. On the bloating front, studies point to a number of ways that green tea supports gastrointestinal health, including better food absorption and gas reduction. Because it’s in powder form, matcha is prepared differently from most teas. To make matcha: Scoop the powder into your mug, pour in water just off the boil, and whisk vigorously to eliminate any small lumps. There’s nothing to strain out; you get the entire tea leaf, which has been ground into powder. Many people add milk to their matcha, so you can enjoy it latte style or add a small amount of sweetener to taste. Peppermint Peppermint tea has a bold, refreshing flavor that not only fights bad breath but also soothes digestive issues. The key to this tea’s bloat-lowering success is likely thanks to a cooling compound found in the peppermint leaves: menthol. Menthol—the compound that gives peppermint its characteristic cool flavor—can help relax the intestinal tract and relieve bloating, Al Bochi says. Turmeric Turmeric is a bold yellow spice with a pungent, bitter flavor. It’s also been found to have potent inflammation-fighting and gas-relieving properties and has been used in traditional Chinese medicine to treat abdominal pain and bloating, according to a 2016 review in Electron Physician.
20 Foods That Help You Poop
Is it just us or did everyone suddenly become OK with talking about poop? Honestly, we’ve always been on board with that. After all, regular elimination is key for everything—from removing waste from the body to banishing bloat. Luckily there’s a lot we can do to support regularity, like putting healthy, whole foods on our plate. But the key to healthy bathroom habits is to consume adequate amounts of fiber. Soluble Fiber vs. Insoluble Fiber Quick refresher: there are two types of fiber—soluble fiber and insoluble fiber. Soluble fiber is best known for its ability to bind with glucose (or sugar) in the gut and slow down its absorption into the blood. Soluble fiber also binds with cholesterol, helping to carry it out of the body. When it comes to bowel movements, or BMs, soluble fiber-rich foods help to thicken the stool. Translation: these foods are extra important if you’re dealing with diarrhea. Insoluble fiber, on the other hand, is known to speed things up in the GI tract. Basically, it’s your BFF if constipation is your primary concern. Any plant food that contains fiber will naturally contain a combination of both soluble and insoluble fiber. The only difference is that some have a greater proportion of soluble to insoluble, or vice versa. Just remember: both types of fiber are important for health, and plant foods will naturally contain a mixture of the two. So as long as you’re eating your fruits and veggies (and nuts and beans and whole grains and water), you’re golden. Keep Healthy Fats in the Mix When it comes to fats, striking a balance is key for healthy digestion. That is, a diet packed with unhealthy fats can contribute to slowed digestion, bringing on bloat and constipation. Plus, foods high in the types of fats we want to limit (think: bacon, processed cheeses, packaged snacks) typically don’t contain any fiber. Putting too little fat on your plate is also not a good idea, since nutrient-dense fats like nuts, seeds, and avocado are naturally loaded with gut-friendly fiber. Healthy fats are also critical for everything from maintaining hormone health to fighting inflammation and lowering heart disease risk, so it’s essential to include them in the diet. Stay Hydrated And don’t forget about water. Adequate hydration (psst, go pour yourself a cup of H2O right now!) keeps our cells happy and our energy levels optimized. Water also supports healthy digestion by helping to soften and move material through our GI tracts. Still, sometimes we all need a little extra help to “get going,” so to speak. Read on for 20 foods that can help you poop. Foods That Make You Poop Apples Apples are packed with soluble fiber but eat them with the skin on and you’ll get a hit of insoluble fiber, too. Pair an apple with a couple spoonfuls of almond butter for even more nutrients and longer-lasting fullness. Bonus points if you’re able to opt for organic because conventional apples are among the top 12 fruits and vegetables with the highest levels of pesticide residue. Artichoke We might adore artichokes in a dip, but this superfood has so much more to love about it. Like so many of the foods on this list, artichokes are a great source of fiber, with 6 grams in each one. Some of that fiber is in the form of inulin, which acts as a prebiotic, helping keep your gut healthy and strong. And artichoke’s gut benefits don’t stop there. Cynarin, a compound that occurs naturally in artichokes, may reduce bloat and gas by improving digestion of some fats, stimulating bile production and generally helping move things along in the gut. Avocado Not just a trendy toast topper, avocados are an excellent source of fiber (both soluble and insoluble) that can help relieve constipation. One cup of sliced avocado contains 10 grams of fiber. As a bonus, avocados are loaded with nutrients, including heart-healthy oleic acid, a monounsaturated fatty acid that can lower cholesterol and reduce inflammation. Beans If you’re struggling with constipation, beans (and other legumes like lentils) can bring on BMs thanks to their high fiber content. Just ½ cup of black beans puts 7 grams of fiber on your plate. Heads up: beans can bring on bloat and gas in some susceptible individuals. Why? Not only are they packed with fiber, but they also contain a certain type of carbohydrate, called raffinose, that can be hard to break down in the body. As a result, some people experience GI discomfort after eating them. Start by incorporating small amounts of beans in your diet, then scale up depending on your tolerance. Brown Rice Whole grains in general are a great source of fiber, and brown rice is no exception. Whereas white rice has its outer bran layer removed, brown rice remains intact and therefore serves up more fiber. For a complete breakdown of how the two stack up nutritionally, check out our guide to white versus brown rice. Chia Seeds Have you ever noticed that chia seeds plump up when submerged in liquid (think: chia pudding)? The soluble fiber-rich seeds essentially do the same thing in your gut, meaning they expand and help you stay full for longer. Added bonus: they’re one of the only plant sources of omega-3 fatty acids. Farro Farro is far from an empty carb. In fact, this grain offers some impressive health benefits. For starters, it’s loaded with fiber and protein helping keep you fuller longer while getting your digestion moving along. It’s also an excellent source of iron and magnesium. Just remember that you can’t completely remove gluten from Farro, so it’s not a good bet for people with gluten intolerance or celiac disease. RELATED: 2 Farro Salad Recipes You NEED in Your Life Kiwi Kiwi is high in both soluble and insoluble fiber. And now a randomized study has shown that two peeled kiwi per day improved chronic constipation and was better tolerated than other natural remedies. For a
Collagen vs Colostrum: Which is Better for My Health?
In the vast world of supplements, both colostrum and collagen have recently taken center stage leading many people to draw comparisons between the two. Both of these supplement stars come in a powdered form, making them easy to add to smoothies, oatmeal, and even coffee and baked goods. Colostrum and collagen have both been championed for their anti-aging properties, aiding muscle recovery, and amplifying exercise benefits. While these two supplements’ benefits may be similar, the supplements themselves are actually quite different. Let’s explore collagen vs colostrum, and what makes each unique: What is collagen? Collagen is the most abundant protein found in the body. It plays a crucial role in providing structure and support to various tissues, including the skin, bones, tendons, and ligaments. This protein is responsible for maintaining the skin’s strength, elasticity, and firmness, which is why it is often used in supplements to promote skin health and reduce the signs of aging. Additionally, collagen supplements are also known for their potential to support joint health by maintaining the integrity of cartilage and reducing joint pain and stiffness. RELATED TO: Why You Want To Eat These Beauty-Boosting, Collagen-Rich Foods, Starting Today! What is colostrum? Colostrum is often labeled as ‘nature’s first food.’ This powerhouse substance, produced by mammals post-birth, is not only an immune-system supporter but also plays a pivotal role in promoting gut health and facilitating tissue repair. Colostrum’s bioactive compounds support the growth and regeneration of various tissues. It contains immunoglobulins (like IgA, IgG, and IgM) that bolster our immune defenses, lactoferrin which has potent antimicrobial properties, and growth factors that aid in repairing and growing muscle and other tissues. Additionally, colostrum supplementation has been shown to have a positive effect on gut health, particularly in healing leaky gut syndrome and managing gut-related diseases. Collagen vs. colostrum: What are the main differences? First, collagen is naturally found in our bodies, colostrum is not. Think of collagen as the body’s ‘glue,’ holding tissues together and ensuring their strength and elasticity. However, after the age of 25, humans typically start losing about 1% of their collagen each year. This natural decline can be accelerated by factors like UV radiation, pollution, and poor diet. The purpose of collagen supplements is to replenish what our body loses over time and combat age-related signs like wrinkles, joint pain, and weaker hair and nails. Additionally, collagen supplementation has been shown to promote wound healing and support the health of the cardiovascular system by keeping blood vessels flexible. Colostrum supplements, on the other hand, target other organs and systems. Its immunoglobulins fortify the immune system, making it especially beneficial during flu seasons or when exposed to pathogens. Colostrum has also been shown to benefit those with leaky gut, aiding in restoring the gut’s natural barrier function. Additionally, its anti-inflammatory properties have potential applications in managing certain autoimmune conditions. Here’s where they overlap: the growth factors in colostrum support cellular repair, muscle and bone growth, which is slightly similar to collagen’s role in maintaining structural integrity and facilitating tissue regeneration in the body. Colostrum also naturally contains some collagen and collagen precursors. If you’re wondering if you could take both at the same time, the answer is yes! Many people combine them to maximize the health benefits, but always consult with a healthcare professional before starting a new supplement regimen. RELATED: The Best Supplements For Women So, what’s the ideal pick? The decision between collagen vs. colostrum is largely dependent on your health goals. If you’re looking to fortify your skin, joints, hair, or nails, collagen may be the go-to. Meanwhile, those in pursuit of strengthening their immune system and gut health, may lean towards colostrum. Bottom line: while both supplements carry their unique strengths, the choice between them is a personal one, dictated by your health goals and lifestyle. (Image: Shutterstock)
Unveiling the Surprising Benefits of Colostrum
The Miracle Milk Colostrum is everywhere lately—supplement bottles on the shelves, talk around the water cooler, stories in your instagram feed. What the heck is it, you ask? It’s the semi-miraculous first milk produced by mammals after giving birth. Often overlooked by adults, this nutrient-packed elixir serves as a complete source of nourishment for newborns, supporting their development and protection. But what if I told you that colostrum isn’t just for little ones? Buckle up as we explore its impressive benefits for adults too. The Vitamin Treasure Trove: A Complete Nutritional Powerhouse Colostrum is more than just protein; it’s a true vitamin treasure trove. Within its creamy goodness lies an array of essential vitamins, like vision-boosting vitamin A, nerve-nourishing vitamin B12, and bone-strengthening vitamin K. This impressive nutritional cocktail provides a natural boost to various aspects of our health, giving us more reasons to wonder why we are just hearing so much about it now. Colostrum’s Immune-Boosting Superpowers: Defenders of the Body Now let’s focus on colostrum’s immune-boosting superpowers. The high concentration of antibodies, including immunoglobulins and lactoferrin, act as the body’s cheerleaders, rallying the immune system to fend off infections caused by bacteria, viruses, and fungi. Colostrum is like having an army of superheroes guarding our health, and another way to tackle that tingle in your throat aside from your trusty oranges, elderberry gummies, and chicken noodle soup. Aiding Tissue Repair and Recovery: Your Body’s Personal Construction Crew Colostrum doesn’t stop at immunity; it’s a master at aiding tissue repair and recovery. Meet the bioactive components, such as epidermal growth factor (EGF) and insulin-like growth factors (IGFs), that work tirelessly to promote cell multiplication and tissue regeneration. Whether it’s healing wounds or recovering from surgery, colostrum is the ultimate construction crew for your body. Muscle Growth and Repair: Empowering the Fitness Enthusiast Attention all fitness buffs and athletes, listen up! Colostrum fuels muscle growth and repair. All that work you’ve been doing in the gym doesn’t have to be blood, sweat, and tears. It can be nurture and reset, too. Colostrum is the secret ingredient to a healthier, stronger you, providing the essential building blocks for robust muscles and an overall toned physique. Supporting Digestive Well-Being: An Anti-Inflammatory Superhero Are you looking to level up your gut game? Colostrum has got your back. It’s like an anti-inflammatory superhero, especially for those grappling with inflammatory bowel issues. Research reveals that colostrum’s bioactive compounds, including the superhero lactoferrin, can enhance gut function and nurture overall digestive well-being. Say goodbye to gastrointestinal woes and embrace a healthier gut environment. Safety and Considerations: The Wisest Path Before you dive headfirst into the colostrum craze, let’s discuss safety and considerations. Sourcing matters, so choose high-quality bovine colostrum supplements from reliable sources and grass-fed cows (bovine), which will provide compounds like immunoglobulins and growth factors. If you have a milk allergy, it’s best to steer clear. Although colostrum is generally well-tolerated, consulting with healthcare professionals is essential, especially if you have specific health conditions or are pregnant or breastfeeding. It’s important to note that colostrum supplements are not regulated by the Food and Drug Administration (FDA), so the quality and purity of different products may vary. Conclusion: Embrace the Magic of Colostrum In conclusion, colostrum is far more than just the first milk for newborns; it’s a fountain of health benefits for adults too. From enhancing immunity to supporting tissue repair, promoting muscle growth, and nurturing gut health, colostrum is nature’s gift to our well-being. Let’s embrace this magical milk and elevate our journey to optimal health. Consider adding a high-quality bovine colostrum supplement to your wellness arsenal and embark on a path of vitality and wellness. Remember, colostrum is not intended to diagnose, treat, cure, or prevent any disease. It is always best to consult with a healthcare professional before starting any new supplement. (Image: Shutterstock)
When and How to Prescribe an Elimination Diet to Your Clients
Some of the first comments I get offered when anyone finds out I’m a dietitian are “how do I know if I have a gluten sensitivity?” or “why have I been so bloated lately?”. My response is generally: “I need a lot more information.” As a practitioner, I like the idea of an elimination diet as it provides so much more data to work with when pinpointing what someone’s intolerances or sensitivities are. In short, it allows us to identify foods that cause symptoms such as bloating, fatigue or acne via a process of elimination. Beginning with a “reset phase” and transitioning into a “reintroduction phase,” this diet will allow you and your client together to determine which foods cause symptoms to come back and which foods they can confidently tolerate. 3 Keys to a Successful Elimination Diet Journey There are three key factors to keep in mind when deciding whether or not to embark on this journey with a patient or client: Commitment With this being such a restrictive diet in the beginning, and a pretty arduous (and sometimes frustrating) process, it is important to assess your client’s commitment to the journey. If they are someone who eats out frequently, is not willing to give up on favorite foods or has a background of crash dieting, then you may need to talk through their level of commitment at length. During that talk, you’ll need to thoroughly explain how this process will need to work in order for results to happen. Monitoring Keeping good notes of daily dietary intake and any associated symptoms is so important to pinpointing foods that trigger your client’s key complaints. They can keep track via a food journal, the notes app on their phone or a food tracking app. It’s important to determine which method they would like to use before starting any elimination diet. Consistency In the reintroduction phase, it is crucial to stay consistent with the frequency at which each food is brought back into the diet and which foods consistently stay out, depending on which phase they are in. Once these factors have been assessed, it’s time to begin! Starting with the elimination phase. 2 Main Phases of an Elimination Diet Elimination Phase Generally, the foods being cut out include: All processed foods (including processed oils and condiments) Alcohol All refined sugar Dairy Gluten Soy Shellfish Nightshade vegetables (tomatoes, eggplant, potatoes, peppers) Depending on the client’s main symptoms and diet history, you may also choose to omit eggs, legumes and nuts Foods You Can Eat So what CAN they eat? While it may seem like just about every food is off-limits, there are still plenty of filling and nutritious ways to fuel up during this phase. These include: Vegetables (other than those mentioned above) Most fruits Certain grains (quinoa, brown rice, millet) High-quality meats (wild salmon, grass-fed beef, organic chicken) High-quality oils (extra-virgin olive oil, organic virgin coconut oil) It is important to help your client build out a sample meal plan using these foods so that they can easily identify nutritionally-balanced breakfasts, lunches, dinners and snacks. (Pro Tip: If you’ve taken our Foundational Program, there are sample meal plans available for you there. Join our community to gain these benefits and much more. The Nutritious Life Studio (NLS) provides cutting-edge nutrition, coaching, and business education to passionate students around the globe. Learn more!) The elimination phase usually lasts about two to six weeks, as this is generally the amount of time it takes to get symptoms under control. When symptoms have significantly decreased, you and your client are ready to begin the reintroduction phase. Reintroduction Phase During the reintroduction phase, food journaling is key! This is where you work with your client to add the excluded foods back into the diet, one at a time. Have them reintroduce the single foods or food groups for two to three days each, and take notes of which ones trigger any negative symptoms. I usually start with eggs, then gluten, then dairy—but this is highly individualized and should be a collaborative effort between you and your client. No matter which food you choose to start testing with, make sure it is the only food being reintroduced at that time. A three-day testing method can look like this: Reintroduction Phase Type 1: Dairy Day 1: test day – small amount (1 – 2 tablespoons yogurt) Day 2: test day – moderate amount (1 slice cheese) Day 3: test day – large amount (6 oz. yogurt, ¼ cup cheese, or 6-8 oz. milk) Day 4-6: rest days Or you can add a rest day in between: Reintroduction Phase Type 2: Dairy Day 1: test day – small amount (1 – 2 tablespoons yogurt) Day 2: rest day Day 3: test day – moderate amount (1 slice cheese) Day 4: rest day Day 5: test day – large amount (6 oz. yogurt, ¼ cup cheese or 6-8 oz. milk) Day 6 – 8: rest day Type 2 reintroduction takes a little longer, but it may be useful if your client’s usual symptoms include constipation. This is because it may take longer to show up. Plus, a rest day in between can help your client feel more secure and stress less over the possibility of returning symptoms. Fine-Tuning Reintroduction If your client has a concern about a particular food group, try adding one food from that group at a time for more direct control. For either reintroduction type, an example of this would be testing just yogurt, then moving on to cheese, then moving on to milk, etc. If your client experiences no symptoms during the period where you reintroduce a food, you can assume that it is safe to add it to their “green light” list. Then, move on to the next food group. However, if your client experiences any negative symptoms, like those mentioned above, then you have successfully identified a trigger food. You should then collaborate on best methods to remove it from the
Fermentation Demystified: Chatting with Author, Expert and Revivalist Sandor Katz
He’s been called “one of the unlikely rock stars of the American food scene” by The New York Times and dubbed “the Johnny Appleseed of fermentation” by fellow bestselling author and cook Michael Pollan. For his part, Sandor Katz considers himself a “fermentation revivalist,” a humble but accurate framing. Over the course of two decades of publishing and teaching, he’s traveled the world, continually learning more about the ways different people transform food by harnessing their local cultures. (And by cultures, we mean microorganisms, not arts and society.) Katz then distills that knowledge into more books and more hands-on workshops, sharing fermentation information and skills with a low-key enthusiastic charm. The results of his years of travel have accumulated into a delectable new book, “Fermentation Journeys” (Chelsea Green Publishing, $35). Part cookbook, part travel memoir, part food history, Journeys includes recipes for everything from home-brewed sake to Colombian hot chocolate to Nigerian spinach stew. He recently spoke to Nutritious Life about his book, his travels and the art of fermentation. (Image: Chelsea Green Publishing) RELATED: Superfood Alert: Why We Love Sauerkraut and Why You Should Too Chatting With Sandor Katz AKA Sandorkraut Nutritious Life: Tell me about the dawning of your fermentation practice. You grew up in New York City. When you moved to rural Tennessee at age 30, that’s when you began gardening, which led to fermenting, yes? Sandor Katz: In my mid-20s in New York, I followed a macrobiotic diet, and that’s when I realized there were digestive and health benefits to these foods. But it was moving to Tennessee and having a garden that gave me reason to investigate how to do it myself. How did that lead to your becoming an expert who travels the world? Well, it was a very slow and circuitous process. [chuckles] At first, it was basically just a personal obsession that I shared with friends. I started to get a reputation; friends started calling me “Sandorkraut” because I was always showing up to events with sauerkraut or other things I was making. Eventually, I got invited to teach a sauerkraut-making workshop at a food skill-share event in 1998. (You can watch a handy how-to video of Katz making sauerkraut on YouTube.) That was very illuminating, really, because I learned that many people project generalized anxiety about bacteria onto the idea of fermentation. Trying to answer people’s questions forced me to do some research and actually understand the mystified process, so I could explain to people what makes it so safe. It turned out: I love teaching about fermentation. That ultimately spurred you to write your recipes down into a ’zine and ultimately your first book. In a way my Wild Fermentation book tour across the country from 2003 never ended. It transitioned into a life as an itinerant fermentation educator. Teaching and traveling were key to me learning more. When I traveled abroad, I’d be introduced to new foods and beverages. Meeting people from every part of the world, I’d learn a lot of things I didn’t know. I’d hear about what people’s grandparents used to do. Really, my education has been enhanced a thousandfold by talking to so many people about fermentation. In your book, you tell a neat story about traveling in Africa just out of college, and how you discovered palm wine, made from the sap of palm trees. How did that experience inform your approach to fermentation years later? After I got into fermentation, I started looking at books about home beer- and wine-making. The literature was very technical. It generally involves using chemicals to sterilize everything, and all this specialized equipment. All of it was interesting—and a bit intimidating. It forced me to remember these things we’d tried in Africa: palm wine, millet beer, date wine, often in remote villages. I just wondered: Where are they getting their [sterilizing chemicals] and their carboys and airlocks? It made me realize there were older, simpler fermentation methods than the ones featured in the books from the late 20th century. There was a disconnect: I don’t think the people making that wine at home had these chemical tablets and these special yeast strains. What were the lower-tech, more traditional methods? The fact that I had that experience in my youth made me ask questions I wouldn’t have known to ask otherwise. Fermentation: A Strategy for Food Safety (Image: Sandor Katz) “Fermentation is all about manipulating environments to simultaneously encourage the growth of certain organisms, and simultaneously discourage the growth of other organisms.” You opened a talk I attended years ago by saying, “Fermentation happens.” In other words: It’s all around us. Can the process ever be bad? When food goes moldy, is that bad fermentation? Sure, you could say that. Fermentation can definitely go bad. If you ferment cucumbers into pickles, sometimes they’ll just turn soft, like baby mush. Certainly undesirable molds can grow on things. Fermentations need to be monitored, and if you start to develop a bit of aerobic surface growth, it needs to be removed. It’s important to note: Fermentation is a strategy for [food] safety. Yes, it can go “bad,” but usually the things that go wrong are just about texture and flavor, not really about safety. There’s just no documented case histories of food poisoning or illness from fermented vegetables. For people trying to ferment at home, what are some tips to notice if the process failed, or if the food is off? Generally, I would recommend fermenting vegetables as a place to start. Part of the reason is: It’s pretty straightforward and simple; you don’t need any starter cultures; everything you need is on the vegetables. But also, fermented vegetables are as safe as food gets. Which isn’t to say that nothing can go wrong, but there’s no danger to it. The things that can go wrong will be abundantly visible and not dangerous. Fermentation is all about manipulating environments to simultaneously encourage the growth of certain organisms, and simultaneously discourage the
Food Combining: The Facts and 5 Combos That Make Sense for Your Health and Life
If you have digestive issues or are simply looking to lose a few pounds, you may have come across “food combining” as a suggestion during your late-night internet searches. But, what exactly is food combining? We take a look at what it is, if it actually helps with weight loss or digestion, and some of the facts behind this confusing practice. In other words, we share whether food combining is something to incorporate into your diet. What Is Food Combining, Exactly? For starters, food combining isn’t new. The original concept is based on an ancient Ayurvedic diet, which claims that certain foods should not be eaten at the same time in order to aid in digestion. This holistic practice divides foods into three components: Taste Energy (heating or cooling) Post-digestive effects The belief is that “improper” food combining (such as eating a mix of cooked and raw foods and mixing fruit with any other food) can lead to all sorts of gastro issues, such as indigestion, bloating, fermentation and toxic build-up. The Hay Diet and Other Offshoots of Food Combining Then, in the early 20th century, a New York doctor named William Howard Hay created The Hay Diet, an eating plan he devised after suffering from a number of health problems which also centered around the digestive process. He separated food into three groups (acid, alkaline, and neutral) and claimed the right combinations (for example, keeping protein-rich foods and carbohydrates separate) can help the body achieve acid-alkaline balance and result in weight loss and improved overall health. The Bad … and Good News on Food Combining Over the years, other diets have been designed that mix both of these theories—and the plans involve big food charts with lots of rules. Yet, there’s very little science on a food-combining diet and its effects. One study conducted over 20 years ago found that obese participants who followed either a food-combining diet or a “typical” lower-calorie diet showed similar weight loss results. However—nutritionally speaking—while food combining may not be worth your time for balancing your body’s alkalinity or helping with digestion, some strategic food combining can be beneficial when it comes to pairing certain nutrients together in order to boost their effectiveness. And now for the really good news: You’re probably doing it already since these foods blend so well together. Here are five nutritious food combos that will encourage and maximize absorption of essential vitamins and minerals: 5 Nutritious Food Combos Carbohydrate + Protein-Rich Food Once consumed, carbs—the body’s main fuel source—get broken down into simple sugars and absorbed into the bloodstream, ultimately increasing blood sugar levels. Eating too many carbs can lead to blood sugar fluctuations (which over time can increase the risk of pre-diabetes and Type 2 diabetes). Yet pairing a carb with a protein will help slow down this process since protein breaks down at a slower pace than carbs. Along with stabilizing blood sugars, this combination can replenish the body with glycogen (energy stored in the muscles) after a workout, helping to repair tired muscles. Food Combo Recipe: A few good-for-you carbs include oats, brown rice and farro, while healthy lean proteins include poultry, nuts, seeds and beans. Try: Baba Ghanoush Eggplant Hummus with whole grain or nut and seed crackers (or simply pita bread!). RELATED: Lean Protein 101: Why We Need It and the 10 Best Sources Vitamin C-Rich Food + Iron-Rich Food In order for the intestines to absorb non-heme iron, also known as plant-based iron, the body requires help from ascorbic acid, better known as vitamin C. But this vitamin and mineral combo need to be on the plate at the same time. Research published in the American Journal of Clinical Nutrition found that iron absorption is “far less pronounced” when these nutrients are consumed throughout the day compared to their pairing in a single meal. Food Combo Recipe: Combine foods high in vitamin C, such as citrus fruits, peppers and broccoli, with plant-based iron-containing foods, including beans, lentils and potato with the skin. Try: Vegetarian Quesadilla With Broccoli Rabe. Vitamin D-Rich Food + Magnesium-Rich Food It’s safe to say that vitamin D and magnesium rely on each other. Also known as the sunshine vitamin, vitamin D (required for building and maintaining healthy bones, supporting brain and nervous system health, boosting immunity, and regulating insulin levels) metabolizes with the help of magnesium (a mineral involved in over 300 biochemical reactions in the body, including regulating blood pressure, balancing blood sugar levels, and developing bones). In turn, vitamin D promotes magnesium absorption. Food Combo Recipe: Oily fish and egg yolks offer vitamin D, while pumpkin seeds, almonds, cashews and whole wheat bread are loaded with magnesium. Try: Smoked Salmon Toast. Vitamin D-Rich Food + Calcium-Rich Food Mixing calcium—one of the most important minerals since it’s necessary for bone health, heart health, and nerve function—with the “sunshine vitamin” will encourage more calcium intake from the foods on your plate. If vitamin D isn’t present, the body will be forced to steal calcium from its storage (in the skeleton), which can lead to frail bones. So the body actually needs vitamin D to absorb optimal amounts of calcium. Food Combo Recipe: Eggs, salmon and tuna offer vitamin D, while kale, spinach and collard greens provide calcium. Try: Egg Breakfast Pita with Feta and Spinach Vitamins A, D, E and/or K-Rich Food + Healthy Fat Food Yes, fat is your friend! The body readily absorbs fat-soluble vitamins such as A, D, E, and K, when they’re in the presence of heart-healthy polyunsaturated fats (PUFAs), such as omega-3 fatty acids, and monounsaturated fats (MUFAs). The fat-soluble vitamins we just mentioned are antioxidants that are responsible for a host of functions, including proper vision, strong bones, and a robust immune response. Trust me, your heart will say thank you with this duo. Food Combo Recipe: Blend fat-soluble-rich foods, such as sweet potatoes, carrots and green, leafy veggies, with foods high in good fats, such as olive oil, nut butters and
Histamine Intolerance and a Low-Histamine Diet
It seems like almost all of us are suffering from some type of food intolerance—or allergy—these days. But if you’ve explored both avenues thoroughly and still haven’t found the culprit for your bloating, constipation, headache or hives even, then you might look into the possibility of something called “histamine intolerance.” You also should get to know how a low-histamine diet might help to treat it. Below we share the science behind histamines, why some people are intolerant, plus how food (go figure!) plays a role in our relationship with these fascinating chemicals. What Are Histamines, Exactly? When you hear “antihistamine” you probably think of an over-the-counter allergy medication. But the body actually makes its own histamines; clearly a sign that they can’t be all that bad for us. Histamines are chemical messengers that are manufactured within our immune system cells, and are also found in certain foods we eat. Histamines act like guards, protecting the body from foreign invaders and getting rid of something foreign that’s bothering you (AKA an allergen). They’re the memo that tells our bodies to trigger an itchy sensation, a runny nose, watery eyes—whatever is necessary to get said allergen out of our system. They also communicate with the brain to trigger stomach acids to aid in digestion. Under normal circumstances, histamines are very good at playing defense. But when we have allergies, these histamines can easily overreact to typically harmless things, such as pollen or pet dander. This is when a doctor might recommend an antihistamine medication to tell our innate histamines to chill out. RELATED: Doctor-Approved Ways to Fight Allergies Naturally Histamine Intolerance 101 As much as it sounds like “histamine intolerance” might be an intolerance or sensitivity to the actual histamine, this condition actually refers to how our body reacts when it’s exposed to too much histamine. A histamine intolerance can look—and feel—a lot like seasonal allergies, so it can be hard to tell them apart. If you eat histamine-rich foods, you might get the sniffles, watery eyes, and itchy or flushed skin. But some of the more severe symptoms of histamine intolerance might clue you in that it’s not just your seasonal allergies this time. These symptoms can include anxiety or panic attacks, heart palpitations, a full-blown asthma attack, menstrual cycle irregularities or a drop in blood pressure. It’s estimated that about 1% of people have histamine intolerance, though that’s “a percentage that will possibly increase as more knowledge and diagnostic tools for histamine intolerance become available,” according to recent research. Histamine intolerance can be genetic or triggered by another medical condition. It’s usually related to abnormal levels of the enzyme diamine oxidase (DAO). When our bodies pump out histamines, we also make DAO, which helps break down the extra histamines in the body and the histamines that we consume via foods and drinks. DAO deficiencies, often caused by one of the following things, can lead to a histamine intolerance: Gastrointestinal (GI) disorders like Crohn’s disease, leaky gut syndrome, acid reflux or inflammatory bowel disease Liver conditions An unhealthy gut microbiome Chronic or severe stress Medications (some antibiotics, antidepressants, pain meds and GI drugs) may block DAO production In addition, as many as 17% of Americans suffer from mast cell activation syndrome (MCAS). Since its symptoms overlap with many other conditions, it often goes undiagnosed. Those with MCAS experience heightened allergy symptoms because mast cells release too often and too much. (Mast cells, which are part of the immune system, release substances called “mediators” when exposed to an allergen.) This results in inflammation, irritation, stomach discomfort, heart rate changes, headaches and more. Since these reactions are in response to histamine exposure, this population in particular may benefit from trying a low-histamine diet. A low-FODMAP diet has also been shown to be helpful for some individuals with MCAs. RELATED: Could the Low-FODMAP Diet Transform Your Digestion? What is a Low-Histamine Diet? Although we wish for—and scientists hunt to find—a definitive answer and a quick Rx, there’s yet to be a proven skin prick or blood test that can diagnose histamine intolerance. Since that’s the case, your doctor may recommend an elimination diet to try to discover if excess histamine is the cause of your symptoms. It’s tough to quantify exactly how much histamine is in a specific food or drink. Levels within the same type of food—cheese, for instance—can differ widely based on the additives it might include or how long it was aged. As a general rule, unprocessed foods tend to be low-histamine foods, while fermented foods and alcohol are high-histamine. For more details, read our post on low-histamine foods. RELATED: This Low-Histamine Food List Might Help Ease Your Allergies There’s no such thing as a histamine-free diet, but cooking at home rather than eating at a restaurant or ordering takeout can help you more easily control your histamine consumption. Worth noting: Histamine intolerance isn’t just treated through diet; addressing the gut microbiome, adjusting medications and reducing stress may also help move the needle. The Bottom Line Since low-histamine diets are essentially elimination diets, they can err on the restrictive side and don’t work for everyone who has histamine intolerance. It should be considered a short-term “trial,” during which you work with your dietitian and physician to embark on a reintroduction phase. Just remember, it takes about three to four weeks for histamines to clear out of your body’s tissue, so you want to totally eliminate high-histamine foods from your diet for at least 21 days. Then, slowly reintroduce a single food at a time, taking note of any that lead to worsening symptoms. (Image: Shutterstock)
This Low-Histamine Food List Might Help Ease Your Allergies
You’ve probably heard about the anti-inflammatory diet, and of course are familiar with all the other “low” eating plans (low-carb, low-fat, low-cal … how low can you go?) but how about the low-histamine foods recommended on an antihistamine diet? Read on for more about histamines as a whole, who might benefit from leaning into a diet with more low-histamine foods, plus other ways—besides a low-histamine diet—to score similar allergy-relieving results. RELATED: What the Latest Science Tells Us About How Often You Should Eat Each Day A Brief Guide to Histamines Histamines are protein chemical messengers made in our immune system. These trigger allergy symptoms—those pesky itchy eyes, the running nose, the sneezes; you’ve likely been there, felt that. These histamines protect our cells from allergen invaders, and these symptoms are a signal to the body to rid itself of said allergen. In individuals without allergies, histamines rock at defending our healthy cells. However, if allergies arise, the histamines go level-10 and overreact to small things like pet dander, dust and pollen. Beyond allergies, humans can also suffer from histamine intolerance. This happens when the body can’t produce enough of a certain enzyme called diamine oxidase (DAO) to degrade these histamines. Histamine intolerance can be the result of diet, hormones, high levels of allergen exposure or gut health issues. Antihistamines block the histamine action within our bodies. Prescription and over-the-counter medications can come with side effects (Benadryl brain, anyone?)—and can be pricey and inconvenient over time. That’s why some doctors might recommend all-natural allergy treatment options instead. This may include eating low-histamine foods and making other lifestyle adjustments. RELATED: Can You Eat Away Allergies? The Low-Histamine Diet, Explained The Best and Worst Foods For Those With Histamine Intolerance While the histamine level in foods is impossible to quantify exactly, we know some things for sure. Items that are fermented tend to fall under the high-histamine food category. Most fresh and unprocessed foods, conversely, rank as low-histamine foods. You’ll note in the lists below that some very healthy foods (ahem, avocados!) can be high-histamine foods. So if you and your doctor decide to try a low-histamine diet, it’s best to do so in partnership with a dietitian or nutrition coach to ensure you’re not restricting any major food groups, vitamins or minerals. Often, a low-histamine diet will focus on cutting out high-histamine foods for up to three weeks, then reintroducing the categories one by one while taking note of reactions in a food journal. Since it can be very restrictive, it’s best to only follow an antihistamine diet (which means omitting all of the high-histamine foods below) for a limited time while consulting with your doctor and dietitian regarding your food journal tracking and the best path forward. RELATED: Diets Decoded: The Elimination Diet High-Histamine Foods Alcohol, especially red wine Aged cheeses Avocados Dried fruit Eggplants Fermented beverages, such as kombucha and kefir Fermented foods, including yogurt, kimchi and sauerkraut Processed and smoked meats Shellfish Spinach Other foods can trigger additional histamines to be released. These include: Alcohol Bananas Beans Chocolate Citrus fruit Energy drinks Some nuts, including cashews, peanuts and walnuts Papaya Certain teas, such as black, mate and green Tomatoes Wheat germ Low-Histamine Foods Dairy substitutes, including almond- and coconut-based products Eggs Fresh fruits (not citrus, papaya or bananas) Fresh meat and fish Fresh vegetables (except avocados, eggplant, spinach and tomatoes) Gluten-free grains, such as quinoa (yes, it’s actually a seed), brown rice, millet, sorghum and oats Olive oil Other Ways to Deal with Histamine Intolerance Besides a Low-Histamine Food Plan An antihistamine (or low-histamine) diet isn’t the only all-natural way to try to relieve histamine issues. Circling back to the beginning, an anti-inflammatory diet can actually help reduce symptoms. Remember when we talked about that histamine build-up that can occur? Well that happens in the body’s mast cells, which also release other inflammatory compounds when activated as an automatic response. So consuming anti-inflammatory foods such as fatty fish, olive oil, berries and leafy greens may help your mast cells chill out and prevent excess chronic inflammation. In addition, yoga, meditation and other mindfulness practices can ease limbic system impairment and allow your body to react in an overall calmer state to stressors of any kind. (Image: Shutterstock)
Superfood Alert: Why We Love Sauerkraut and Why You Should Too
Should sauerkraut be your new go-to superfood? With all of its gut health and immune-boosting benefits, we definitely think this should become a fridge staple for everyone. What Exactly is Sauerkraut? Sauerkraut is not as mysterious as it may seem. It’s simply fermented cabbage. Fermented food has been a big part of many cultures’ cuisines for centuries, although probably less so for the average American. Similar to canning, fermentation is a process that helps to preserve foods. When foods are fermented, bacteria or yeast are introduced to break sugars down into simpler molecules such as alcohols and acids. This process can be as simple as placing vegetables in water with salt, or a starter culture is used. Breaking down the food does two things: it releases flavor and introduces tons of good microorganisms which can contribute to maintaining a balanced, healthy gut. When many of us think of sauerkraut, our minds immediately think of hot dog toppings, side dishes and condiments. However, sauerkraut is extremely versatile and can be used in all types of meals and recipes—not just as an add-on. RELATED: The Best Fermented Foods and How to Add Them to Your Diet What Are the Health Benefits of Sauerkraut Building immunity, focusing on mental health, healing your gut, and protecting your microbiome are some of the most important ways to achieve overall health and wellness. Believe it or not, sauerkraut—which is full of gut-friendly bacteria—can help support you in all of these areas. 1. Improve your digestion Because sauerkraut is a fermented food, it’s loaded with probiotics from good bacteria which help fight off bad bacteria and bring your microbiome back into balance. Good bacteria = good digestion. Fermented foods are like a secret weapon for diversifying your microbiome, which is exactly what we want for optimal digestion. The probiotics help break down your food, minimize bloating and gas, and help trigger regular bowel movements. Studies show that a daily dose of sauerkraut can even reduce symptoms of IBS. 2. Boost immunity and reduce inflammation Probiotics help support a healthy immune system because our bodies need a diverse microbiome to fight off damaging inflammation. Sauerkraut is full of immune-boosting probiotics and nutrients, especially vitamin C and iron. Additionally, the majority of the immune system is located in the gut! When you think of it that way, you can see why balancing your microbiome becomes extremely important. 3. Heal your gut We often read about healing our guts, but why do we need to heal our guts? Well, recent research suggests that the bacteria in the guts of Americans is changing. This may be happening because of the lack of microbiome diversity. This lack of diversity is due largely to three factors. The first is the rise of processed foods in the Standard American Diet. The second is the heavy use of antibiotics, which kill off the beneficial organisms in the gut along with the bad ones, according to Dr. David S. Ludwig, MD, Ph.D., of Harvard Medical School. The third reason is improved hygiene, which cuts down on the microbes we all get exposed to. These three factors work to create an imbalance between the good and bad bacteria in your gut, which leads to health problems. This unhealthy mix can weaken the walls of the intestines, which then start to leak their contents into your bloodstream. This condition is called leaky gut syndrome, or the more technical term: increased intestinal permeability. A leaky gut has been associated with a host of health problems, says Dr. Ludwig, ranging from asthma and eczema to schizophrenia and Alzheimer’s disease. Fermented foods, such as sauerkraut, can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking. 4. Increase your nutrient intake Cabbage is a nutrient-dense vegetable that becomes even more so when fermented. Plus, the nutrients are easier to absorb thanks to all the probiotics. Historically, sauerkraut was used as a source of nutrients when fresh food was harder to come by in the winter months. It’s full of lactic acid and tyramines, and plenty of vitamins and minerals including vitamins A, B, C, and K, iron, folate, riboflavin, thiamine, potassium, and calcium. It’s also a great source of dietary fiber, which can help aid in weight management by making you feel fuller, longer. Sauerkraut even has antioxidant and anticarcinogenic (or cancer-fighting) compounds. I mean, what doesn’t this amazing superfood do? 5. Improve brain health and mood At Nutritious Life, we talk a lot about the gut-brain connection. The gut is even considered a second brain because it has its own nervous system, the Enteric Nervous System (ENS), a network of more than 100 million nere cells lining your gastrointestinal tract. The main job of the ENS is, of course, digestion, but it’s also in constant communication with the brain. The majority of serotonin in our body is actually produced in the gut, which is one of the reasons why good bacteria are so important. Good bacteria are also linked to lower levels of stress and anxiety, so if there’s an imbalance, this can definitely affect our mood. Downsides of Sauerkraut With sauerkraut and other fermented foods, it’s important not to overdo it, and to listen to your gut—literally! Some people have strong intolerances to sauerkraut, and eating too much of it may cause some stomach pain and indigestion as a result of raffinose, a water-soluble carb found in cabbage, which our human small intestine isn’t able to digest. The great thing about sauerkraut is that you don’t need much to receive the benefits. About 1-2 tablespoons a day will do the trick. Also, if you’re watching your salt consumption, you may want to limit your sauerkraut consumption, as the fermentation process increases the sodium content of sauerkraut vs. fresh or cooked cabbage. It also has a very distinct flavor and texture; it’s typically a bit crispy, tangy, and salty, although sometimes it can even taste a bit
20 Prebiotic Foods and Why They’re Important
It’s news to no one that gut health is huge. After all, a thriving gut microbiome has been linked to countless positive health outcomes, from improved digestion and mood to decreased risk of Type 2 diabetes and obesity. While diet isn’t the only factor that influences our gut microbiome (genetics, medications and environment matter, too), eating certain foods can help you get your gut in good shape. Best of all, those ingredients aren’t hard to come by. Read on for a nutritionist’s guide to the gut microbiome, plus 20 prebiotic foods that fuel it. What is the Gut Microbiome? The gut microbiome describes the ecosystem that resides in our small and large intestines (AKA the colon or the gut). That ecosystem consists of trillions (yes, trillions) of microbes that carry out key functions. For example, bacteria in the gut help us digest and extract energy from the foods we eat. Since some 70% of immune cells live in the gut, the microbiome also plays a critical role in helping us fight off disease. But in order to do that, the gut microbiome has to be healthy. That’s where prebiotics come in. Why are Prebiotics Important? Here’s a quick refresher on prebiotics and probiotics. Probiotics are active strains of bacteria that occur within certain foods and drinks, such as yogurt or kombucha. Prebiotics are not bacteria, but rather nondigestible compounds which serve as food sources for the healthy bacteria in your gut delivering benefits to your microbiome. During digestion, prebiotic foods are fermented in the gut to produce compounds like short chain fatty acids (SCFAs) that provide critical energy to the cells of the intestines. SCFAs are also associated with inhibiting the growth of colon cancer cells and supporting healthy blood sugar and cholesterol levels. 20 Prebiotic Foods One more reason to eat your fruits and veggies? All prebiotic foods are fiber-containing plants. Here are some of our favorite sources of prebiotics. 1. Apples Pro tip: don’t peel your apples! Consuming the fruit with the skin on delivers a healthy dose of fiber from the peel. Spice things up by making one of these antioxidant-rich recipes that let you enjoy apples at every meal of the day. 2. Asparagus Asparagus are natural bloat busters, thanks to the compound asparagine that acts as a diuretic. The spears are also rich in prebiotic fibers that help our good gut bugs thrive. Treat your belly right with our Truffled Roasted Asparagus with Shallots. 3. Bananas Slightly unripe bananas are a great source of prebiotic resistant starch. As the fruit ripens, the resistant starch content goes down and the sugar content goes up, so eat bananas early for the utmost belly benefits. 4. Barley Oats may be the go-to whole grain at breakfast, but barley is just as nutritious and delicious. Try our Breakfast Barley Breakfast Salad to start your day strong with prebiotics. 5. Chia Seeds Another small but mighty nutritional powerhouse? Chia seeds. According to UMass’s Chan Medical School, fiber-rich chia seeds contain prebiotics along with alpha lipoic acid (ALA), a heart- healthy omega-3 fatty acid. 6. Chickpeas As if we needed another reason to love hummus. Just one cup of chickpeas delivers nearly 13 grams of fiber. Try our Roasted Curry Chickpeas for a crunchy plant-based snack. 7. Chicory Root Ever seen the word ‘inulin’ on a nutrition label? The prebiotic ingredient is derived from chicory root, a plant in the dandelion family that supports digestion and promotes bowel movements. Just beware of inulin-packed products like protein bars if you suffer from IBS; the ingredient can exacerbate symptoms like bloating and gas in sensitive individuals. 8. Dandelion Greens Dandelion greens are one of the best sources of prebiotic fiber. They also help bust bloat and support detoxification pathways in the body. Yes, please! 9. Flax Seeds Packed with plant-based omega-3s and fiber, flax seeds are a welcome addition to almost any breakfast. We recommend buying them ground, since the whole seeds are tougher for the body to digest. 10. Garlic The ultimate flavor booster, garlic is also a prebiotic that has antiviral and anti-inflammatory properties. Add it to any and all recipes for a dose of gut-friendly goodness. 11. Jerusalem Artichokes Also called sunchokes, these earthy tubers are rich in inulin, a type of prebiotic fiber that supports digestion and blood sugar regulation. Just beware: some people find these guys particularly gas-inducing. Start slow with small servings. 12. Jicama Move over baby carrots, jicama sticks are our new favorite veg. Dunk them in your go-to dip or whip up a quick jicama slaw for a gut-friendly side dish. 13. Kidney Beans Just like their pulse peers, kidney beans offer up fiber that can help keep things moving right along through our gastrointestinal (GI) tract. 14. Leeks Is it just us or is there something seriously cozy about leeks? We love the flavor punch these prebiotic alliums bring to hearty soups and stews. 15. Lentils ICYMI: we love lentils. The versatile legumes deliver fiber, plus an impressive amount of plant-based protein. Just one-quarter cup (dry) serving of black lentils can provide 5 grams of fiber and 11 grams of protein. 16. Oats Overnight oats. Baked oatmeal. Energy bites. Oats are ultra versatile (check out our 17 favorite ways to enjoy them here). The prebiotic whole grains are also packed with soluble fiber that helps stabilize our blood sugar and drive down bad LDL cholesterol levels. Added bonus: oats contain important minerals such as magnesium and zinc. 17. Onion Just like garlic, onion is packed with prebiotic carbohydrates called fructooligosaccharides. Warning: some individuals may be sensitive to this subset of carbs, which can bring on symptoms like bloating and gas. As long as your belly does a-ok with onion, feel free to put it on your plate often. 18. Plantains They might look like bananas, but plantains have a unique flavor and texture. They’re also lower in sugar and starchier than bananas. Best of all, plantains are high in prebiotic resistant starch. 19.
