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Category: Gastrointestinal health

  • Fiber Rich Foods Weight Loss: The Best Diet for Optimal Results

    Fiber Rich Foods Weight Loss: The Best Diet for Optimal Results

    Fiber Rich Foods Weight Loss: The Best Diet for Optimal Results

    High-fiber foods can be an important part of any weight-loss plan. Eating more fiber can help you feel full longer, reduce hunger and cravings, and even help regulate your metabolism. These foods can also help you with weight loss in other ways. They’re often low in calories, contain essential vitamins and minerals, and they’re an important part of any balanced diet.

    Fiber Rich Foods Weight Loss: The Benefits

    Here are five reasons why it’s important to include such foods in your meal plan:

    • You Feel Fuller Longer: Eating high-fiber foods can help you feel full longer because they take longer to digest. This can help you avoid snacking and overeating.
    • Reduced Cravings: It can help reduce cravings by slowing down the rate at which your body digests food. This can help you feel more satisfied after meals and reduce your urge to snack.
    • Better Metabolism: Eating a high-fiber meal plan can help increase your metabolic rate and help you burn more calories.
    • Low Calories: They are generally low in calories, so they can help you lose weight without sacrificing important nutrients.
    • Essential Part of a Balanced Diet: These foods can help provide essential vitamins and minerals. This can help you get the nutrients you need while you pursue weight loss

    In addition to weight loss, here are some of the other benefits:

    • Improved Digestive Health: It helps to keep your digestive system regular, which can help to prevent the formation of digestive issues. This type of diet can also help to reduce the risk of developing conditions such as diverticulitis, constipation, and irritable bowel syndrome.
    • Lower Cholesterol: These foods can help to reduce cholesterol levels, as fiber binds to cholesterol and helps to remove it from your body.
    • Blood Sugar Control: It can help to regulate blood sugar levels, preventing spikes and dips in blood sugar that can cause fatigue and hunger.
    Fiber Rich Foods Weight Loss

    Here are some nutrition guidelines for fiber-rich food weight loss:

    • Eat Whole Foods: Eating whole foods is the best way to get the most fiber in your diet. Whole grains, fruits, vegetables, and legumes are all excellent sources. They are also packed with other beneficial vitamins and minerals. 
    • Add High-Fiber Foods to Your Diet: Start adding more fibrous foods to your diet on a weekly basis. Examples include oatmeal, whole wheat bread, beans, lentils, and nuts.
    • Snack Better: Snacking can help you stay on track with your weight loss goals. Choose snacks that are high in fiber, such as fruits, vegetables, nuts, seeds, and whole-grain crackers. 
    • Drink Plenty of Water: Water helps to keep your body hydrated and your digestive system functioning properly. Drinking plenty of water also helps to keep fiber moving through your system. 
    • Monitor Your Fiber Intake: Too much fiber can cause digestive issues such as bloating and gas. The recommended daily intake of fiber is 25-35 grams per day, but it’s best to talk to your doctor or nutritionist if you’re unsure. When in doubt, go slow when adding fiber.
    • Eat Mindfully: Eating mindfully can help you to be aware of what you are eating, how much you are eating, and how it makes you feel. Try to focus on your food, savor the flavors, and take your time when you eat.  
    • Avoid “liquid sugar”: Liquid sugar is a major contributor to the current obesity epidemic. It’s easy to consume high amounts of liquid sugar without realizing it, as it is often found in sweetened coffee or tea, fruit juices, and even some sports drinks. Consuming too much liquid sugar can lead to weight gain, diabetes, and other health problems. Stick with water as your primary drink of choice.
    • Get Enough Sleep: Getting enough sleep is essential for weight loss. Lack of sleep can increase cortisol levels which can lead to hunger, cravings, and overeating. Aim to get seven to nine hours of sleep each night.

    Beneficial Foods for Fat Loss

    Look for plant-based foods such as fruits, vegetables, legumes, nuts, and whole grains. Here are a few sources:

    Vegetables 
    • Artichokes 
    • Broccoli 
    • Brussels sprouts 
    • Kale 
    • Green peas 
    • Okra 
    • Spinach 
    • Sweet potatoes 
    Fruits 
    • Avocados 
    • Raspberries 
    • Blackberries 
    • Pears 
    • Apples 
    • Bananas 
    • Cantaloupe 
    • Oranges 
    Grains 
    • Oatmeal 
    • Barley 
    • Quinoa 
    • Brown rice 
    • Bulgur 
    • Whole wheat bread 
    Legumes 
    • Chickpeas 
    • Lentils 
    • Black beans 
    • Kidney beans 
    • Split peas 
    • Pinto beans 
    Nuts and Seeds 
    • Almonds 
    • Walnuts 
    • Chia seeds 
    • Flaxseeds 
    • Pumpkin seeds

    Tips for Incorporating into Your Diet

    • Try oatmeal with nuts and seeds, whole grain toast with nut butter, or a smoothie with leafy greens and nuts.
    • Add more fruits and vegetables to your diet. Choose a variety of colors, and aim for at least five servings a day.
    • Incorporate pulses into your diet. Pulses include beans, lentils, chickpeas, and split peas. They’re a great source of fiber, protein, and a variety of vitamins and minerals.
    • Bulk up your salads. Add nuts, seeds, and legumes to salads or use them as toppings.
    • Enjoy whole grains. Choose brown rice, quinoa, and whole wheat pasta over their processed counterparts. 
    • Try nuts and seeds, apples with nut butter, edamame, or popcorn for healthy snacks
    • Try incorporating more whole grains into your baking. Replace white flour with whole wheat or almond flour.
    • Use the “rule of 5.” Aim for five grams of fiber per serving of food. 
    • Try adding ground flaxseeds to your meals. They’re also a great source of omega-3 fatty acids.
    • When dining out, look for dishes with beans, whole grains, and vegetables as the main ingredients.

    Tracking Your Progress

    Achieving your fiber intake goals can be a challenge. But tracking is a great way to reach your goals. Here are some tips for monitoring your fiber intake:

    • Track your meals: Keeping a food diary is a great way to track your fiber intake. Make sure to record the type and amount of foods you are eating and how much fiber is in each meal.
    • Use a tracking app: There are many apps available that can help you track your fiber intake. These apps can help you determine which foods are high in fiber and how much fiber each food contains.
    • Read food labels: When you are grocery shopping, make sure to check the food labels for fiber content. This will help you choose foods that are high in fiber. 
    • Adjust your goals: If you are having any nausea, bloating, or GI distress, you can adjust them. Start by slowly adding fiber and don’t increase your fiber intake too quickly.

    Summary: Fiber Rich Foods Weight Loss

    Fiber rich foods weight loss is an excellent way to achieve and maintain a healthy weight. It can provide numerous health benefits in addition to weight loss. It can help you to feel fuller longer and can help regulate your digestive system.

  • What is a SIBO? Test and Treatment Guide

    What is a SIBO? Test and Treatment Guide

    SIBO or small intestinal bacterial overgrowth has come to the forefront of functional and integrative medicine within the past few years. It has even been recognized among gastrointestinal disorders. In fact, the American College of Gastroenterology is currently working on diagnostic and management guidelines for SIBO.

    What is SIBO?

    SIBO or small intestinal bacterial overgrowth is a condition where there is an over colonization of specific bacteria in the small intestines. Unlike the large intestine, the small intestine should essentially be sterile.

    Symptoms of SIBO

    Common symptoms of SIBO include abdominal pain, bloating, altered bowel habits, abdominal cramping, diarrhea, and constipation. Severe cases of SIBO may even lead to weight loss.

    There is overlap between SIBO and irritable bowel syndrome. Irritable bowel syndrome, also known as IBS, was once considered a psychosomatic condition. Now we understand that IBS is related to altered intestinal microbial balance.

    How is SIBO diagnosed?

    Symptoms of SIBO are similar to many other gastrointestinal disorders. Therefore, testing is needed for an accurate diagnosis. The gold standard to SIBO diagnosis at this time is an aspirate of the intestinal fluid. This is invasive as well as expensive. Also, if SIBO is not present in all regions of the small bowel, the aspirate can be inaccurate.

    Breath Tests

    Breath tests are commonly used for small intestinal bacterial overgrowth testing and are non-invasive. In a breath test, gases such as hydrogen and methane are measured at set intervals after you drinking a measure about of a carbohydrate substrate. The breath test is not very sensitive or specific by itself. Breath testing is only one part of the clinical picture. Therefore, it is important to work with a knowledgeable practitioner if you are concerned about SIBO. Future testing may involve PCR or biomarkers but such testing is not commercially available at this time.

    What to do if you were diagnosed with SIBO?

    If you were diagnosed with small intestinal bacterial overgrowth, the first thing to do is to take a deep breath. There is a lot of alarm in the interwebs. It is important to know that this condition is treatable. If you have been diagnosed with SIBO it is essential to work with an experienced practitioner. SIBO and altered intestinal balance have been linked to thyroid disease, depression, fibromyalgia and many more illnesses. The Institute of Functional Medicine, as well as the Academy of Integrative Health and Medicine , have guides to find a practitioner in your area.

    In addition to working with an experienced practitioner, SIBO treatment should include the following.

    Diet

    It goes without saying that you want to eliminate highly processed and sugary foods. When it comes to SIBO, eating healthy foods may make you feel worse. You may temporarily need to avoid foods that are high in FODMAPS or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Many of these foods like onions, legumes and starchy fruits and vegetables are extremely good for you so the avoidance is only temporary until your intestinal flora comes back into balance.

    Anti-Microbials

    You may need to be treated with a conventional or herbal anti-microbial. Most practitioners will aim to treat for the shortest time period whenever possible.

    Probiotics

    Probiotics may either improve or worsen SIBO depending on where on the type of organisms that are in imbalance and where you are in your treatment. Probiotics seem to have an antibiotic-like effect and may be helpful with the symptoms of SIBO. Probiotics in general also reduce some of the GI side effects of antibiotics.

    Practice Healthy Eating Habits

    When it comes to general health and small intestinal bacterial overgrowth, it is the simple foundational blocks that are most helpful. Make sure to thoroughly chew your foods. It will help boost your gastric acids and enzymes so your food can break down efficiently. Also, eat smaller meals and eat slowly.

    While small intestinal bacterial overgrowth can be a frustrating condition, it is important to know that it gets better and it is treatable. A practitioner that is knowledgeable with this conditional is essential to get your gut back in health.

    SIBO Treatment Tips

    References:

    J Neurogastroenterol Motil. 2011 Jul;17(3):312-7.doi:10.5056/jnm.2011.17.3.312. Epub 2011 Jul 14. How to interpret hydrogen breath tests.Ghoshal UC1.

    Gut Liver. 2017 Mar 15;11(2):196-208. doi: 10.5009/gnl16126.Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy.Ghoshal UC1, Shukla R1, Ghoshal U1.

    Arab J Gastroenterol. 2018 Jun 20. pii: S1687-1979(18)30021-2. doi: 10.1016/j.ajg.2018.02.008. [Epub ahead of print] The gut microbiome and irritable bowel syndrome: State of art review. Salem AE1, Singh R2, Ayoub YK3, Khairy AM3, Mullin GE4.

    Dig Dis Sci. 2017 Dec;62(12):3525-3535. doi: 10.1007/s10620-017-4726-4. Epub 2017 Sep 4. A Prospective Evaluation of Ileocecal Valve Dysfunction and Intestinal Motility Derangements in Small Intestinal Bacterial Overgrowth. Chander Roland B1, Mullin GE2, Passi M3, Zheng X4, Salem A5, Yolken R2, Pasricha PJ2.

    J Clin Gastroenterol. 2017 Apr;51(4):300-311. doi:10.1097/MCG.0000000000000814. Probiotics for Preventing and Treating Small Intestinal Bacterial Overgrowth: A Meta-Analysis and Systematic Review of Current Evidence. Zhong C1, Qu C, Wang B, Liang S, Zeng B.

    https://www.cedars-sinai.edu/Research/Research-Labs/Pimentel-Lab/