HealthyLife Articles

Tag: fiber

  • Eating To Enhance Gut Health

    HEALTHY EATING

    Three stacked jars with picked carrots, beets and onion.

    The health of your gut microbiome is a significant factor in the health of your entire digestive system. How well your stomach and intestines digest and absorb the food you eat depends on the condition of the microorganisms in your gut.

    In turn, what you eat can either support the diversity of your microbiome or disrupt the delicate balance.

    Certain foods provide necessary nutrients to support the growth of beneficial bacteria. The more beneficial bacteria you have in your digestive tract, the less room there is for unhealthy bacteria to grow.

    Probiotics

    Probiotics are live bacteria and yeasts which have beneficial functions in the body. Probiotics may be present in foods that have undergone fermentation. Ingesting probiotics through food or supplements can boost the number of beneficial microorganisms in your digestive system.

    Regular consumption of foods that contain probiotics may improve digestive health and boost the immune system. Choose some of these foods as part of your daily diet:

    *  Yogurt (with live active cultures) or kefir

    *  Saukraut

    *  Kombucha

    *  Tempah

    *  Miso

    *  Kimchi

    *  Pickles

    Prebiotics

    Prebiotics provide essential nutrients that feed beneficial bacteria and encourage their growth.

    Most prebiotics are a type of fiber that is indigestible to the body. The microorganisms in the digestive tract can break down these fibers into short-chain fatty acids (SCFA). These SCFAs provide valuable food for the probiotic communities in the body. Beneficial prebiotic foods include:

    *  Garlic

    *  Onion

    *  Asparagus

    *  Bananas

    *  Oats

    *  Flaxseeds

    *  Apples

    Should you take a supplement?

    Supplements containing probiotics are widely available. However, supplements are not regulated by the FDA and should be approached with caution.

    Talk to your doctor before starting any supplement to make sure it is a safe choice for you. In the meantime, probiotic and prebiotic foods are a generally safe way to support gut health.

    © American Institute for Preventive Medicine

  • Get More Of These 4

    HEALTHY EATING

    Dishes filled with berries, nuts and fruits.

    The 2015-2020 Dietary Guidelines for Americans state that four nutrients are a “public health concern.” Many people are not getting enough:

    *  Calcium

    *  Fiber

    *  Potassium

    *  Vitamin D

    Try these tips to get more:

    1.  Eat more vegetables, fruits and legumes. These foods are rich sources of fiber and potassium. High-fiber bran cereal and shredded wheat also pack a fiber punch.

    2.  Eat more yogurt and drink milk. Both are good sources of calcium, potassium and vitamin D. Avoid sweetened yogurt. Instead, buy plain yogurt and add fresh fruit.

    3.  Eat seafood that’s high in vitamin D. This includes salmon, trout, whitefish, herring and tuna. Pregnant and nursing women should ask a doctor how much seafood they can eat.

    4.  Consider healthy foods that have vitamin D added, like soy milk, orange juice, dairy products and cereals.

    © American Institute for Preventive Medicine

  • Give Swiss Chard A Try

    HEALTHY EATING

    Swiss chard wraps.

    When it comes to leafy greens, spinach and kale get most of the attention. But leafy greens are so nutritious. Why limit yourself to just two types?

    Swiss chard has less bitterness than kale, and offers plenty of important nutrients. Plus, this time of year, swiss chard is plentiful at farmers’ markets or the local grocery store. It can be used like any greens:

    *  Raw in a salad

    *  Sautéed or steamed

    *  Added to pasta  and soups

    Here’s more about swiss chard’s nutritional benefits:

    *  Rich in magnesium, potassium, vitamin A, vitamin C, several B vitamins and iron.

    *  One cup (chopped) contains more than 700 percent of your recommended daily intake of vitamin K, which is needed for bone health and blood clotting.

    *  Each cup contains only 35 calories and nearly 4 grams of fiber. Talk about a low-calorie and nutritious punch!

    Source: USDA Nutrient Database

    © American Institute for Preventive Medicine

  • Gut Check: Tips For Healthy Digestion

    SELF-CARE CORNER

    Person holding a paper with a stomach illustration, one half happy stomach the other half a sick stomach.

    Your digestive system plays a big part in your overall health. It breaks down food and drinks into nutrients. These nutrients are used for energy, growth, cell repair and more.

    But, we all know how digestive problems can be uncomfortable or downright dangerous. Problems like constipation, diarrhea, nausea, heartburn and bloating can quickly sideline your day. Stomach ulcers, gastroesophageal reflux disease (GERD) and bowel problems like Crohn’s Disease can lead to more serious health issues too.

    Help keep your digestion running as smoothly as possible.

    Fiber is first

    One of the best things people can do for better digestion is to eat more fiber. Getting enough fiber is needed to keep bowel movements regular.

    A low-fiber diet can lead to constipation, which can make you feel sluggish and bloated. It can also stretch out the colon over time and lead to serious bowel problems, especially in older adults.

    Get more fiber by eating foods like fruits, vegetables, beans and legumes and whole grains. Aim for 20-30 total grams of fiber each day. But, increase the amount slowly or you could have bloating and gas.

    Drink plenty of water. Taking fiber without enough water can make constipation worse. And, dehydration in general isn’t good for digestion.

    Talk to your doctor about a fiber supplement if you’re not having regular, soft bowel movements.

    Eat less processed foods

    Processed foods often contain very little fiber. Try to shop the four walls of your grocery store. This means avoid the middle grocery store aisles with packaged foods. Instead, buy fresh produce, lean meats, whole grains and dairy products.

    Some food additives may be linked to digestive problems. Research has shown that some food additives may cause inflammation in the gut or may affect its healthy bacteria. Studies are ongoing to find out more about this.

    Probiotics – do they work?

    Probiotics, or friendly gut bacteria, may be helpful in some cases. But experts say we need to learn more about these supplements. There are many different kinds of probiotics and we don’t yet know which ones are the most helpful. Some foods like yogurt with live active cultures, kefir and fermented foods like miso also contain probiotics.

    Ask your doctor before taking probiotic supplements.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Popcorn: A Healthy Corn Option

    HEALTHY EATING

    Popcorn in a bowl on a yellow background.

    Fresh corn is healthy, but there’s another great way to enjoy corn: popcorn.

    When you think of popcorn, you might think of movie theatres and lots of butter. But popcorn is a naturally healthy food without all the extra butter, oil and salt.

    Popcorn is whole grain corn. It’s made from a specific type of corn that pops open when it’s heated. It can be a healthy alternative to higher-calorie snacks like potato chips and crackers. One cup of air-popped corn has just 31 calories and over one gram of fiber.

    To keep it healthy, go light on the butter, oil and salt.

    Source: United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Potatoes: Diet Friend Or Foe?

    HEALTHY EATING

    Three baskets filled with potatoes.

    Perhaps you’ve heard the old saying that a potato isn’t a vegetable, it’s a starch. Actually, a potato is a starchy vegetable, so it’s both!

    Are potatoes healthy?

    Potatoes are higher in starch and calories than other vegetables. But that doesn’t mean you should never eat them. Like any food, enjoy potatoes in moderation. Try to eat a variety of fruits and vegetables each day.

    Potatoes supply a good amount of nutrients and can help you feel full. One medium potato has 110 calories and is a good source of:

    *  Potassium (more than a banana)

    *  Vitamin C

    *  Vitamin B6

    *  Fiber

    Eat them all-natural

    Potatoes may get an unhealthy reputation because they’re often fried or dressed with high-fat toppings like butter and sour cream. Enjoy potatoes baked or microwaved with a small amount of butter or olive oil and  salt-free seasoning or herbs.

    Source: United States Department of Agriculture

    © American Institute for Preventive Medicine

  • Quick & Easy Grain Bowls

    HEALTHY EATING

    Homemade grain bowl.

    Grain bowls offer a nutritious, simple meal to fuel your day. They are also a great way to maximize your daily plant intake. Here’s how to make each bowl both delicious and healthy:

    *Start with a tasty grain.Amaranth, quinoa, rice, farro, millet, and bulgur wheat can be made in large batches and used all week long.

    *Add a well-seasoned protein.Roasted chickpeas, sauteed tofu, tempeh, or seasoned beans make tasty plant choices. Salmon, chicken, or eggs work, too.

    *Pile on the vegetables.Roast, steam, or sautée your favorite in-season vegetables to add to your bowl. Broccoli, peppers, squash, and carrots make great additions. And don’t forget the leafy greens!

    *Top with healthy fats.Avocados, olives, olive oil dressings, nuts, and seeds make your grain bowl a complete meal. Cheese also adds a punch of flavor.

    *Spice it up.Salsa, green onions, pesto, sriracha, herbs, or vinaigrette add flavor and an extra helping of nutrients.

    © American Institute for Preventive Medicine

  • Quick Healthy Heart Habits

    WELL-BEING

    Image of heart plate with heart healthy foods and fitness gear.

    A heart healthy lifestyle doesn’t have to be overwhelming. These little changes can make a big difference:

    1.  Lower blood pressure with fruits and veggies. High blood pressure is a major risk factor for heart disease. Swap out sweets or deep-fried foods for fruits and vegetables. They contain plenty of potassium, which is a mineral that helps to naturally lower blood pressure. Try to get 2.5 cups of veggies and 2 cups of fruit each day.

    2.  Favor healthy fats. The right kind of fats can be good for your heart. Fatty fish such as salmon contain omega-3 fats, which may prevent sudden death from a heart attack. Olive oil, avocados, nuts and seeds all contain heart healthy unsaturated fat that can help lower bad cholesterol and may raise good cholesterol.

    © American Institute for Preventive Medicine

  • Bring On The Barley

    HEALTHY EATING

    Two bowls filled with barley, one cooked, one raw.

    In its whole-grain form, barley is packed with a wealth of beneficial nutrients. Known for its nutty flavor and slightly chewy texture, it makes a great addition to soups, salads, and many other dishes.

    What’s in it

    *Fiber:One-quarter cup of uncooked, whole-grain barley (3/4 cup cooked) has 8 grams of fiber.

    *Beta-glucan:One of the unique fiber types in barley, beta-glucan, has been shown to lower blood LDL-cholesterol levels by aiding cholesterol excretion from the body.

    *Antioxidants:Contains many vitamins, minerals, and phytochemicals. Vitamin E and lignans are two antioxidants in whole-grain barley.

    *Minerals:It provides a good source of iron, selenium, copper, and magnesium.

    Health benefits

    A diet high in whole grains, such as barley, is widely recognized as beneficial to health. It may:

    *  Reduce the risk of heart disease

    *  Support healthy digestion

    *  Aid in weight management and weight loss

    *  Reduce the risk of type 2 diabetes

    *  Lower chronic inflammation

    *  Decrease the risk of cancer

    *  Support bone health

    Types of barley

    To get the health benefits of eating barley, you need to eat the whole-grain form. When a grain is refined, the bran and germ are stripped away, removing some key nutritional value, including its fiber.

    Barley comes in several forms, some of which are whole and some refined. Choose a whole-grain version!

    Whole grain barley

    *  Hulled barley

    *  Hulled barley grits

    *  Hulled barley flakes

    *  Whole grain barley flour

    Refined barley

    *  Pearl barley

    *  Quick pearl barley

    © American Institute for Preventive Medicine

  • Seeds 101

    HEALTHY EATING

    Image of flax seeds in a bowl.

    Edible seeds can play an important part in the human diet, not only because they’re nutritious, but they can also add appearance, texture, and taste to a variety of foods. Experts at the Institute of Food Technologists provide a short lesson in popular seeds:

    Seed: Chia

    Origin:Mexico, Central America

    Taste:Mild, slightly nutty

    Uses:Cookies, salads, oatmeal, soups, yogurt, baked goods

    Nutritional Value:Contains the highest levels of total omega-3 fatty acids of any plant source, rich in fiber, protein, antioxidants, vitamins, and minerals

    Health Benefits:Helps control blood sugar levels, promotes satiety (feeling of fullness after eating), and slows the breakdown of carbohydrates

    Fun Fact:When added to water, chia seeds can swell to 12 times their weight in liquid and create a gel that could be used as an alternative to eggs and some oils in recipes.

    Seed: Quinoa

    Origin:South America

    Taste:Mild, slightly nutty

    Uses:Breakfast cereals, artisan-style breads, muffins, pizza crusts, bakery products, salads, meat-free burgers, vegan and vegetarian products

    Nutritional Value:Contains the highest protein levels of all the cereal grains, good source of magnesium, vitamin E, potassium and fiber

    Health Benefit:Provides all of the essential amino acids for optimal health

    Fun Fact:The United Nations has declared 2013 the “International Year of Quinoa.” Pronounced KEEN-wha.

    Seed: Flax

    Origin:Eastern Mediterranean to India

    Taste:Mild, nutty

    Uses:Soups, salads, stews, hamburgers, hot and cold cereals, chilies, sauces and dips, fruit smoothies, cookies, muffins and bread dough, dairy-free milk product for people with lactose-allergies

    Nutritional Value:Source of polyunsaturated fat, omega-3 fatty acids, essential amino acids, antioxidants, folate, vitamin B-6, magnesium potassium, and iron

    Health Benefit:Easily digestible

    Fun Fact:The seed was valued as both a food and a medicine in ancient Mesopotamia 10,000 years ago.

    Seed: Sunflower

    Origin:North America

    Taste:Mild

    Uses:Baked goods such as bagels, muffins, multigrain breads, and in trail mixes, hot breakfast cereals, coated in chocolate for confectionary applications, sprinkled in yogurt or on salads, and much more

    Nutritional Value:Contains polyunsaturated oil

    Health Benefit: Weight management

    Fun Fact:Used by Native Americans as a high-energy food source

    © American Institute for Preventive Medicine