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Whole Grain Benefits

Best Foods For Gut Health – Forbes Health

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More and more research is pointing to the tremendous role your gut plays in your health and wellbeing. The good bacteria in your gut not only aid digestion, but also keep you healthy by producing vitamins, boosting the immune system, and fighting off harmful bacteria. In fact, more than 70% of your immune system is in your gut.

Most people can naturally improve their gut health through diet. Here are the types of foods that offer the greatest gut health benefits.

High fiber foods like beans, oats, and fruits

Fiber is a type of carbohydrate found in plant foods and is classified as soluble or insoluble.

Soluble fiber absorbs water and forms a gel that is ingested by gut bacteria, says Alicia Romano, a specialist clinical nutritionist at Tufts Medical Center in Boston and spokesperson for the Academy of Nutrition and Dietetics. In the meantime, insoluble fiber will pass your digestive tract largely intact, helping to add bulk to your stool. “This allows food to pass through the gastrointestinal tract more quickly, promoting regular bowel movements,” says Romano.

Both types of fiber contribute to intestinal health by helping digestion and preventing constipation. Eating foods high in fiber will also protect you from being overweight and developing chronic conditions such as heart disease, type 2 diabetes, high blood pressure, and some types of cancer. This is evident from a review of studies in The Lancet.

Good sources of fiber are:

  • Beans, dried peas and lentils
  • Bran (oats and wheat)
  • Dried fruits like plums and raisins
  • Food made with whole grain products such as whole grain bread, whole grain cereals and whole wheat pasta
  • Whole grains like barley, quinoa, bulgur, and brown rice
  • Fresh fruits, especially apples with skin, pears with skin, oranges, blueberries, raspberries, blackberries and strawberries
  • nuts
  • seed
  • Vegetables, especially artichokes, broccoli, green peas, winter squash, and white potatoes and sweet potatoes with their skin on

Probiotic foods like kimchi, kombucha, and kefir

Probiotic foods contain live microorganisms like the health-promoting microbes in your intestines. Eating probiotic foods can help increase the population of beneficial bacteria in your body.

Common groups of bacteria in probiotic foods are Lactobacillus (often abbreviated as “L.” on food labels) and Bifidobacterium (abbreviated as “B.” on food labels). Probiotic foods are made by adding microbes to food and / or allowing a process known as fermentation.

Examples of probiotic foods are:

  • Fermented soy foods like tempeh, miso, and natto
  • Kefir (fermented milk)
  • Kimchi (fermented vegetables)
  • Kombucha (a fermented tea drink)
  • Sauerkraut (fermented cabbage)
  • Yogurt, both dairy and non-dairy products

When choosing probiotic foods, check the labels for live, active cultures, which indicate that the bacteria in the foods are still living. For example, when buying probiotic sauerkraut, reach for chilled brands with live cultures. Storage-stable, pasteurized sauerkraut in a can or jar – the type of sauerkraut your mom might have bought as a hot dog seasoning – is unlikely to contain live microbes. Live microbes are beneficial because they join the community of living microbes that are already in your gut.

Probiotics are also available in over-the-counter diet supplements. However, there is mixed evidence of their benefits, and the American Gastroenterological Association (AGA) does not recommend the use of probiotic supplements for most digestive disorders. If you choose to take probiotic supplements, the AGA recommends doing so under medical guidance.

Prebiotic foods like asparagus, bananas, and garlic

It’s not enough to eat lots of probiotic-rich foods – you also need to eat foods that help keep these health-promoting microorganisms alive.

This is where certain types of soluble fiber called prebiotics come into play. Think of these as nutrient-rich food for your healthy gut microbes. When you eat prebiotic foods, you are effectively feeding the good bacteria that keep your intestines in balance.

Prebiotic foods contain compounds like fructooligosaccharides, inulin, and galactooligosaccharides, which are types of soluble fiber. “Prebiotics act as fuel for certain bacteria in the intestine and can thus encourage the formation of more good bacteria,” says Romano.

Good prebiotic foods include:

  • asparagus
  • Bananas
  • chicory
  • garlic
  • Jerusalem artichokes
  • leek
  • oats
  • Onions
  • Soybeans

Synbiotic foods like yogurt paired with blueberries

Synbiotic foods combine prebiotics and probiotics into a single, over-healthy meal that supports the gut microbes. These foods offer the benefits of both prebiotics and probiotics all at once, support existing gut bacteria, and provide your gut with additional live cultures.

Some examples of synbiotic foods are:

  • A banana smoothie made from kefir or yogurt
  • Fry with tempeh, asparagus, garlic and leek
  • Yogurt with blueberries

To make these foods even better for your intestines, add high fiber ingredients like whole grains, nuts, seeds, vegetables, fruits, or legumes.

Anti-inflammatory foods like oily fish, flax seeds, and walnuts

Inflammation occurs when your body releases white blood cells and other compounds to protect you from infection. This response benefits you when you actually have an infection, but sometimes your body gets into some sort of inflammatory overdrive, even when there is no infection, distributing inflammatory chemicals like cytokines when you don’t need them. This process can contribute to or worsen gastrointestinal disorders, including irritable bowel syndrome, ulcerative colitis, and Crohn’s disease.

Anti-inflammatory foods contain nutrients like vitamins, minerals, and omega-3 fatty acids that can help cool down inflammation. “These play a role in the body’s natural antioxidant and anti-inflammatory pathways, which can also promote gut health,” says Romano.

Helpful anti-inflammatory foods include:

  • Fatty fish like salmon, sardines, and anchovies
  • linseed
  • Fruits like berries and grapes
  • Vegetables like broccoli, peppers, and tomatoes
  • Walnuts

A varied diet naturally improves intestinal health

Filling your daily diet with a range of foods is an excellent way to boost your gut microbiome and overall health. “Having an abundance of nutrients from a wide variety of foods is key to having a positive impact on your gut,” says Romano. “The more varied the diet, the more access the intestines have to a number of useful nutrients.”

And don’t forget to drink plenty of water throughout the day. Not only does water allow fiber to do its job properly in your intestines, it also helps keep your digestive system – and the rest of your body – functioning properly. “Adequate fluid intake is vital for the health of all organ systems as well as the health of our intestines,” says Romano.

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Hills RD Jr., Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut Microbiome: Profound Effects on Diet and Disease. Nutrient. 2019; 11 (7): 1613.

Singh RK, Chang HW, Yan D. Influence of diet on the gut microbiome and effects on human health. J Transl Med. 2017; 15 (1): 73.

Frati F, Salvatori C, Incorvaia C. The role of the microbiome in asthma: the gut-lung axis. Int J Mol Sci. 2018; 20 (1): 123.

Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyzes. Lancet. 2019; 393 (10170): 434- 445.

Soluble vs insoluble fiber. MedlinePlus. Accessed on March 17th, 2021.

Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health effects and sources of prebiotic fiber. Curr Dev Nutr. 2018; 2 (3): nzy005.

AGA does not recommend the use of probiotics for most digestive disorders. American Gastroenterological Association. Accessed on March 17th, 2021.

Monda V., Villano I., Messina A. et al. Exercise alters the gut microbiota with beneficial health effects. Oxid Med Cell Longev. 2017.

Probiotics used to treat gastrointestinal disorders in adults. American College of Gastroenterology. Accessed on March 17th, 2021.

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Whole Grain Benefits

A Nutritionist Reveals The Real Reason We Crave Comfort Food When It’s Cold

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Do we really ask for more in cold weather?

While it’s hard to argue that shaking is considered a sport, your body uses extra energy to avoid losing heat from the body during the cooler months. This could explain that Correlation between colder temperatures and increased calorie consumption, although the difference is very small and hardly warrants another serving of mashed potatoes.

Our circadian rhythms (also known as “your body clock”) are cycles in the body that last about 24 hours Hours and controls critical functions from hunger to hormone regulation. In the cooler months when the hours of sunshine are limited, our glands respond by producing more melatonin, a hormone that affects sleep by sending a signal to your brain that it is time to rest, making you feel more sluggish during the day or feel more tired. The problem is, higher levels of melatonin can have its effects Effect on appetite by stimulating the effects of several important metabolic hormones such as insulin, ghrelin and leptin. Combined with cold temperatures or stress, this feeling of fatigue can require a quick burst of energy and a desire for more energetic food.

Another hormone that can take a deep dip when sunlight breaks is serotonin Mood swings. Foods high in carbohydrates promote serotonin production, which explains why it is natural to self-medicate with a bag of chips for a quick mood boost.

In addition to the physiological changes, the colder temperatures can mean fewer opportunities for outdoor exercise. Hence, sitting on the couch and choosing Netflix and a cup of hot chocolate can be a far more comfortable option than walking on the sidewalk. When we spend more time indoors, we’re inevitably more busy eating than usual, which is trivial pointless snacking more likely.

How to keep calorie creep to a minimum in cold weather

You can still satisfy carbohydrate cravings and get the same calming feelings from winter foods that contain ingredients that are good for you. Simply switch to whole grain, high fiber carbohydrates for breakfast, lunch, and dinner.

According to the Australian Grains and Legumes Nutrition Council, most Aussies eat “core foods” (like bread, breakfast cereals, pasta, and rice) every day, but only about 30% of those are whole grains, so most of us don’t get our health benefits, up to three times the amount in fiber and 80% more minerals such as iron and zinc. Unlike refined grains that have been stripped of bran and germs, whole grains retain many important nutrients and bioactive substances such as vitamins, minerals, polyphenols, healthy fats and lots of fiber. All adults should aim for a daily whole grain goal of 48g.

Simple ways to meet your whole grain goal during the colder months include taking a break from refined breakfast cereals, white bread, regular noodles, white rice, and salty crackers as well switch to a bowl of porridge with UNCLE TOBYS Traditional oat flakes with compote and yoghurt, multigrain bread with poached eggs, a warming soup with high-fiber legumes and buckwheat noodles or a hearty pumpkin risotto with barley. When the urge to nibble gets big, opt for high-fiber whole grains like oat-based granola bars (I love the new UNCLE TOBYS Lemon Yogurty Drizzle Bars) or brown rice crackers with added protein like nut butter or humus. The key is to combine a lean source of protein with high-quality carbohydrates to stabilize blood sugar levels and keep food cravings at bay.

If possible, it is also good to go outside during the day and try to get some sun on your exposed skin to replenish your vitamin D and serotonin levels for an extra mood boost.

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Whole Grain Benefits

Are Cheerios Healthy? Nutrients, Flavors, and More

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Cheerios have been a household staple in the United States since their introduction in 1941.

They are still some of the most popular breakfast cereals on the market and are now available worldwide.

Despite being marketed as nutritious, you might be wondering whether Cheerios are a healthy choice – and how the different strains compare.

This article examines the nutrients, flavors, and cons of Cheerios to help you determine if they are a good fit with your routine.

Cheerios are mainly made from whole grain oats.

Whole grains contain all parts of the grain, so they tend to provide more nutrients than refined grains. In addition, consuming high-fiber whole grains can help lower cholesterol levels and reduce your risk of heart disease (1).

In addition, Cheerios are low in calories and fat. They also have several essential nutrients that many people don’t get enough of, such as fiber and vitamin D (2, 3).

Notably, 1 cup (28 grams) of Cheerios provides 45% of the Daily Value (DV) of iron, which many people are deficient in. This mineral plays a vital role in transporting oxygen through your body (4, 5).

Keep in mind, however, that many of these nutrients, including iron, vitamin B12, and vitamin D, are added during processing and are not naturally occurring.

One cup (28 grams) of plain Cheerios without milk provides (4):

  • Calories: 100
  • Fat: 2 grams
  • Carbohydrates: 20 grams
  • Fiber: 3 grams
  • Sugar: 1 gram
  • Protein: 3 grams
  • Vitamin A: 10% of the DV
  • Vitamin C: 10% of the DV
  • Vitamin D: 10% of the DV
  • Vitamin B12: 25% of the DV
  • Calcium: 10% of the DV
  • Iron: 45% of the DV
  • Zinc: 25% of the DV

As you can see, Cheerios are very low in calories and lacking in protein and fat. For these reasons, they alone do not provide a balanced meal.

With 1 cup (244 grams) of 2% cow’s milk, you get an extra 122 calories, 8 grams of protein, and a boost in fat, calcium, and vitamin D (6).

If you choose non-dairy milk, which is usually low in protein, add a handful of pumpkin seeds or sliced ​​almonds to your granola for a plant-based source of protein.

Adding protein to any meal or snack can help make you feel full.

After all, Cheerios are very affordable compared to many other breakfast items.

They are kid friendly

Children aged 8 months and over can safely enjoy Cheerios, but only if they are willing to eat solid foods (7).

They are good finger food for toddlers and do not pose a great risk of suffocation, as they are easily soft when wet.

Cheerios can be a great way to get more whole grains and iron into your child’s diet. Still, it’s important not to rely on them too much. You should try to use plenty of whole foods from each food group to support optimal growth and development.

SUMMARY

Cheerios are made primarily from whole grains and contain a variety of important nutrients, including iron, fiber, and vitamin D.

Cheerios come in different flavors. In fact, there are at least 15 varieties – seasonal varieties occasionally appear.

Most are made from whole grain oats, but some varieties contain other grains, added sugars, and additional ingredients.

Some of the most popular Cheerios flavors are:

  • Easy. These are the original cheerios and are the simplest option. The first ingredient is oats. They only contain 1 gram of added sugar and no additional flavoring.
  • Honey nut. These are one of the best-selling varieties, sweetened with sugar and honey and a hint of almond flavor.
  • Chocolate. This variety is made from corn and oats, as well as cocoa powder and sugar.
  • Apple Cinnamon. Made primarily from whole grain oats and sugar, this variety also contains applesauce and cinnamon.
  • Frosted. These are made from whole grain oats and corn flour and sweetened with a sugar coating with a vanilla flavor.
  • Multigrain. This variety combines whole grain oats, corn, and brown rice. It’s sweetened with a little less sugar than other varieties.
  • Ancient grains. This variety is sweetened with sugar and is made from whole grain oats, quinoa, and rice.

You may find that many of the flavored Cheerios varieties have added sugar. When trying to cut down on your sugar intake, it is best to limit your intake of the sugary flavors or just go for the simple option.

SUMMARY

Cheerios come in many flavors. While most are based on whole grain oats, some contain additional ingredients like added sugar.

While cheerios are generally a nutritious choice, they are short in certain areas.

Very low in protein

Breakfast cereals are often marketed as a complete meal. However, most of them are very low in protein – and Cheerios are no exception.

Protein is an essential part of a healthy diet. Including a quality source of protein in every meal is one of the best ways to ensure that you are getting your body’s daily protein needs.

The recommended protein intake is at least 0.36 grams per pound (0.8 grams per kg) of body weight. For someone who weighs 68 kg, this equates to a total of around 55 grams of protein daily (8).

A 1-cup (28 gram) serving of Cheerios with 4 ounces (120 ml) whole or low-fat cow’s milk provides only about 7 grams of protein, most of which comes from the milk.

If you plan to have Cheerios as a meal, consider pairing it with a source of protein such as eggs, Greek yogurt, or scrambled tofu eggs. You can also add a handful of nuts or a spoonful of nut butter to your bowl for protein and healthy fats.

Can package added sugar

Several types of Cheerios contain large amounts of added sugar.

For example, 1 cup (35 grams) of Honey Nut Cheerios contains 12 grams of sugar – a whopping 12 times as much sugar as the simple variety (9).

Excessive sugar consumption is linked to an increased risk of chronic diseases such as heart disease, cancer, and diabetes. In addition, it can contribute to excessive caloric intake and unhealthy weight gain (10, 11).

The American Heart Association recommends limiting daily sugar intake to 9 teaspoons (37.5 grams) for men and 6 teaspoons (25 grams) for women (12).

While occasional sugar consumption is unlikely to be harmful, it is a good idea to be careful how much you eat, especially if cheerios are a staple in your diet or you routinely consume more than one serving at a time.

Opting for the simple strain is the best option to keep your sugar intake low.

Cheerios are considered processed foods

Cheerios are a processed grain product, which means that the ingredients used to make Cheerios undergo significant processing to create the final product.

Although Cheerios are made with whole grain oats, which sets them apart from other grains with more refined grains like cornmeal or white rice, many varieties of Cheerios are filled with unhealthy ingredients like cane sugar, corn syrup, and preservatives (13).

In addition, because of the processing that the oats go through to make Cheerios, eating a bowl of Cheerios is not the same as enjoying a bowl of oatmeal.

A study of 30 adults found that consuming Honey Nut Cheerios resulted in a much greater blood sugar and insulin response compared to consuming equal servings of less processed grain products, including steel cut and old-fashioned oats (14).

Although honey-nut cheerios are high in added sugar and are therefore much more likely to raise blood sugar than unsweetened grains, studies have shown that processing whole grains in general significantly affects blood sugar response, with more refined products delivering higher blood sugar and insulin spikes (15, 16, 17).

While the occasional enjoyment of Cheerios won’t harm your health, it’s best to choose less processed options whenever possible, especially if you’ve regularly consumed sweetened varieties of Cheerios.

For example, instead of your morning bowl of honey and nut cheerios, try a bowl of oatmeal with berries and a dollop of natural nut butter.

SUMMARY

Cheerios are a low protein, processed grain product and some flavors are high in sugar. You can balance your nutritional intake by adding a source of protein and moderating your consumption of the higher sugars.

Cheerios can be a healthy and nutritious part of almost any diet, but it’s important to balance your diet with other nutrients and exercise in moderation if you prefer the higher sugars.

For more protein, serve your Cheerios with high-protein or non-dairy milk, plus a scoop of nut butter or a handful of nuts. Hard-boiled eggs and omelets are also great accompaniments.

Topping your muesli with berries or sliced ​​fruits can increase your vitamin and mineral intake, while flax flour, hemp seeds, and chia seeds can add fiber and healthy fats.

Just make sure you eat a diverse selection of whole foods throughout the day to meet all of your nutritional needs.

SUMMARY

While Cheerios can be part of a healthy diet, you may want to combine them with a source of protein for a more balanced meal. It is best to avoid or limit your intake of high-sugar options.

Cheerios are classic breakfast cereals made from whole grain products. Not only are they low in fat and calories, but they’re affordable and packed full of essential vitamins and minerals.

Cheerios, however, are a processed food, and some flavors are loaded with sugar.

Therefore, you should minimize your intake or choose low-sugar varieties such as simple or multigrain. You can also increase the protein content with nuts or nut butters.

While these breakfast cereals can certainly be part of a healthy diet, you should also consume a variety of whole foods to meet your body’s nutritional needs.

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Whole Grain Benefits

Why Does What We Eat Cause Gas? What Are Gas-Causing Foods?

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What are gas generating foods?

Foods that cause gas are foods that are high in fiber and sugar, and these foods increase the amount of gas that is released in the intestines during digestion. Knowing these foods and how to consume them can reduce the gas problem. Why does the food we eat cause gas? How should gas generating foods be consumed? What foods cause gas?

Why does the food we eat cause gas?

Gas is a natural state that results from the digestion of food and is consciously or unconsciously eliminated from the body an average of 10 times a day. The reason the gas has reached levels that affect daily life is that the food in the stomach gets into the intestines without good digestion. In this case, the intestines work overtime and gas production increases. Usually, the reason foods aren’t digested well in the stomach is because they’re not chewed well. Apart from that, the consumption of fibrous or otherwise pulpy foods and sugary foods can increase the gas. Dietary fiber, which makes digestion easier in the intestines, causes gas if consumed uncontrollably.

How should gas generating foods be consumed?

It is wrong not to ingest gas generating foods to reduce the gas problem. The right solution might be not to eat gas generating foods together or on the same day.

What foods cause gas?

The list below is a list of some foods that are known to cause gas and gas due to sugar or fiber. However, this list is not an exhaustive list of foods that cause gas and gas. You can consult a specialist for the most appropriate nutritional program for your age group, vitamin, mineral and health status.

Beans
chick-pea
lens
onion
potato
Cabbage
artichoke
pea
cauliflower
celery
Brussels sprouts
asparagus
broccoli
carrot
cucumber
radish
Green pepper
banana
Apple
poverty
orange
Erik
Dried plum
Raisins
apricot
peach
beer
milk
Dairy products
cream
Ice cream
cheese
rubber
wheat
Oat bran
Carbonated drinks and juices
Whole grain bread
full grain

Does chestnut cause gas?

Chestnut is known to cause constipation. Depending on the intensity of the consumption of chestnuts, adults and babies can experience various digestive problems. It makes sense to pay attention to the amount you are consuming. There are many benefits to consuming chestnuts in a controlled amount. If you have noticed a negative effect of chestnuts on your stomach and intestines, after consuming it, you can consume such foods as tea, linden, chamomile tea.

Does celery cause gas?

Foods that contain fiber and high amounts of sugar can cause gas problems. Celery, on the other hand, is a fibrous food that, depending on how often it is consumed, can cause gas. If you pay attention to the amount you eat and chew a lot when consuming celery, you may not run into a serious problem. Celery also has many benefits.

Do peas cause gas?

Legumes like broad beans, beans, and peas cause gas. When our body digests these foods, various gases are released in the intestines that cause gas and bloating. For this reason, peas are one of the foods that you should consume wisely. When consumed carefully, peas have many benefits for the body.

Does radish cause gas?

Sometimes raw vegetables can cause gas problems. For this reason, radish is also one of the gas-increasing foods. Therefore, when eating radish, be sure to eat slowly and chew for a long time. You can enjoy radish benefits when consumed properly.

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