Circadian Rhythm Disruption And Sleep Loss
Your circadian rhythm is a set of internal biochemical processes that occur in approximately 24-hour cycles and regulate many aspects of your physiology, including gut health and inflammation. When the circadian rhythm is disrupted by factors such as evening blue light exposure and irregular sleep schedules, gut health suffers. Circadian disruption has been found to promote the growth of inflammatory gut bacteria, decrease beneficial microbes, and upregulate intestinal permeability and LPS transport into the systemic circulation.
Sleep loss is closely linked to circadian disruption and is equally harmful to gut health. Just two nights of partial sleep deprivation induces changes in the gut microbiota, increasing proinflammatory bacterial species. Insufficient sleep also exacerbates gut inflammation in IBD. To minimize gut inflammation, supporting your circadian rhythm and optimizing your sleep is crucial.
Dandelion Greens Or Bitter Greens
Bitters like dandelion greens and other bitter leaves have been used throughout history to aid digestion. This is because they may increase the production of stomach acid and digestive enzymes.
Although no studies on humans have been carried out, research using animals has shown that dandelion greens may also be useful in reducing inflammation.
Whats more, they contain a prebiotic fiber called inulin, which has been shown to help food move smoothly through the digestive system and reduce the risk of constipation.
Aside from increasing their digestibility, cooking dandelion greens reduces their bitterness. Try boiling them for a few minutes, then sauteing them in a hot pan with garlic and olive oil for 3 minutes more. Serve as a side dish, or try stirring the cooked greens into scrambled eggs.
See my list of the best green vegetables.
Purple Powered Lunch Bowl With Crispy Chickpeas
Support your joint health with this highly nutritious anti-inflammatory Purple Powered Lunch Bowl with Crispy Chickpeas. This bowl is full of purple foods indicating its phytonutrient power. Many of these phytonutrients act as antioxidants, scavenging free radicals and reducing inflammation to help support mobile joints and an active lifestyle. Some of the most beneficial types of veggies for joint health are cruciferous vegetables, and this bowl has a few! Kale and red cabbage contain a compound called sulforaphane which, when eaten regularly, has anti-arthritic capabilities that help to block joint inflammation and slow cartilage deterioration. Not only is this bowl packed with plant-nourishing goodness, but its also full of flavor, texture, and other essential nutrients that contribute to overall health.
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Do Any Medications Have Nutritional Side Effects
Moderate to severe flares of IBD are often treated with corticosteroids , cholestyramine and 5-ASA compounds . These medications have nutritional side effects that should be addressed. If you use any of these medications, talk to your doctor or registered dietitian for treatment advice.
- Prednisone causes decreased absorption of calcium and phosphorus from the small intestine. It also causes increased losses of calcium, zinc, potassium and vitamin C. With continual use of high doses of prednisone, the result may be bone loss and development of bone disease. People on prednisone may need up to 1200 milligrams a day. Protein needs also are increased for people taking prednisone because it increases protein breakdown in the body.
- Cholestyramine decreases absorption of fat-soluble vitamins , as well as folate, vitamin B-12, calcium and iron.
- Sulfasalazine interferes with folate absorption. People taking this drug also should take a 1 milligram folate supplement each day.
Speed Digestion With Sauerkraut
You may think of sauerkraut as just something to pile on a hot dog, but chomping on the popular condiment actually helps digestion. Thats because sauerkraut and other fermented foods contain beneficial bacteria that make them easier to digest, and their prebiotic fibers feed the helpful gut bugs living in your colon. Other fermented fare you may want to try are kefir , kimchi , and miso .
Fermented foods eaten as an appetizer are a staple of different traditional cultures because of how they prepare the GI tract for digestion, says Finkel.
Word to the wise though: Go easy on fermented foods at first. Too much too fast can lead to a bout of cramping and diarrhea.
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Which Diet Helps Heal A Leaky Gut
What is the best diet for healing a leaky gut? A leaky gut has been linked to chronic disease and inflammation, two things that negatively impact your overall health. Information regarding leaky gut and ideal treatments is controversial and confusing.
Everyone seems to have a different cure. How do you decide which path to follow? Diet is one part of most treatment options. Is one diet better than another? Lets look at leaky gut and the diets that claim to treat it.
The Low Fodmap Diet Is Used To Treat Ibs
F-O-D-M-A-P is an acronym that stands for a group of carbohydrates that can cause diarrhea, stomach pain, and other symptoms in some people.
FODMAPS are found naturally in a wide range of foods, even healthy foods like onions, apples, and garlic. It is hard to predict which foods contain FODMAPS without help or guidance from a health care provider. Yes, there is also an app for that.
So far, most of the research on a low FODMAP diet focuses on helping symptoms, such as diarrhea and gas. One study did show that a low FODMAP diet can improve gut function and reduce leaky gut . In part, this may be due to which bacteria are thriving in the gut .
The diet helps many people with IBS, and further research is warranted to look at the effect of the diet directly on the gut lining .
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What Are The Characteristics Of The Mediterranean Style Of Eating
At its core is mostly unprocessed foods like whole grains , lentils and beans and nuts.
It embraces fruits and vegetables, high fiber foods, as the mainstay of the meal.
The Mediterranean diet looks at meat as more of a garnish than the main course. It places less emphasis on red meats than does the standard American diet. At OMP we condone 100% grass fed meat and eating nose to tail .
A low emphasis on sugar, and where there is sugar it’s typically from fruits and natural raw honey.
Seafood in moderate amounts like healthy Omega 3 rich fatty fish like sustainable salmon and sardines, and zinc-rich oysters.
Egg strong: eggs are aptly referred to as ‘nature’s multivitamin’ and are one of the most nutrient dense foods on the planet
Healthy fats! Such as extra virgin olive oil, fat-rich foods like avocado and olives. At Olive My Pickle, we also endorse grass fed butter and MCT coconut oil as great fats to eat plenty of.
Fermented foods have a strong place on any Mediterranean table. And not just fermented foods like pickles, and sauerkraut either. There is a strong tradition of fermented dairy, such as milk kefirs as well, including goat milk kefir. Your gut microbiome LOVES the Mediterranean diet, because it’s a fiber-rich diet with a high variety of probiotic strains found in different fermented foods.
Eat Some Ginger To Improve Digestion
A traditional Asian remedy for tummy aches and nausea and a favorite condiment used in Japanese cuisine, ginger is also a powerful anti-inflammatory, making it another good food for digestion and a natural digestive aid.
And theres research to back up gingers benefits: Ginger is a food that helps digestion by speeding up the process that moves food from the stomach into the upper small intestine. A January 2020 review published in the journal Nutrients noted that several studies found ginger was associated with improved digestive functioning. It also pointed to studies that found ginger reduced nausea, motion sickness, and the risk of colon cancer.
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Gastritis Diet With An Ulcer
Left untreated, some types of gastritis can eventually lead to a stomach ulcer, also called a peptic ulcer. If you have an ulcer, the types of foods that you should eat or avoid are similar to those for gastritis.
With an ulcer, you should make sure you are getting foods full of nutrients. Following a healthful, balanced diet makes it easier for the ulcer to heal.
According to on diet and stomach ulcers, the following foods are allowed:
- milk, yogurt, and low fat cheeses
- vegetable oils and olive oil
- some fruits, including apples, melons, and bananas
- some vegetables, including leafy greens, carrots, spinach, and zucchini
- lentils, chickpeas, and soybeans
Research also suggests that people with a stomach ulcer may want to avoid:
- caffeinated drinks
There is very little research to support these specific dietary recommendations for gastritis. Your best option is to consult with a doctor or nutritionist for an individualized diet based on your own symptoms and reactions to foods.
Different types of gastritis have different causes. Some of these include:
Does Histamine Not Play Nice With You
If you have candida issues many leaky gut health gurus recommend low carb diets and maybe stay away from fermented food and vinegar. This is also true for people who have problems with histamine. Headaches, dizziness, nausea, sneezing, congestion, and fatigue are some signs of a histamine intolerance.
Still not sure? Dr. Amy Myers details how to know if you have histamine issues and what to avoid here. These foods are some of the top culprits.
- Anything fermented: Alcohol, sauerkraut, vinegar, yogurt, kombucha, etc.
- Cured or smoked meats
- Tomatoes, avocado, eggplant and spinach.
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But What Does Heal The Gut Actually Mean
You may know how to heal a cold, a headache, or a skinned knee, but how do you heal the gut?
Someone asked me that after shed seen the advice without enough explanation a few too many times. Its an important question to address head-on!
The basic answer is this:
Give your gut a rest!
When youre sick with a horrible cold, fever, or stomach bug, what do you do? If you want to heal as fast as possible you take a break and rest.
You may take immune-boosting herbs or try to knock out the nasty bugs with essential oils or homeopathy , but if you dont slow down and rest first, recovery will be slow.
When you skin your knee a bandage helps keep dirt out and prevent your pants from re-scratching the tender skin. The gut is the same.
When the gut is bombarded with processed foods, harmful pathogens, and foods youre sensitive or allergic to gluten, dairy, whatever it needs a break. It needs a rest from not just those foods, but anything else that will scratch it and prevent healing.
Its like watching paint dry.
If you want the paint to dry give it a rest before you touch it.
If you want the gut lining to heal dont scratch it.
This article was medically reviewed by Dr. Madiha Saeed, M.D., a board-certified family physician and best-selling author of . As always, this is not personal medical advice and we recommend that you talk with your doctor.
Foods That Relieve Your Gut Problems Say Dietitians
Gut problems like bloating, IBS, ulcerative colitis, constipation, and other gastrointestinal issues can really put a damper on your day, not to mention your overall health. The good news is that certain foods are better than others at relieving these ailments.
“Diet and specific nutrients play a supportive role in limiting gut symptom exacerbations,” says Danielle Gaffen, MS, RDN.
Gut flora or gut microbiota are the microorganisms including bacteria, archaea, and fungi that live in the digestive tracts of humans and other animals. Gaffen notes that this area of the body has been the focus of increased research over the years as it’s been linked to several gut and health issues.
“Researchers have learned that the microbiome is made up of more than 10 trillion bacteria living in our guts, of both the ‘good’ and ‘bad’ bacteria varieties. What appears really important for health is the ratio of how many ‘good’ to ‘bad’ bacteria exist in our guts,” she adds, noting that disturbances in this balance can undoubtedly contribute to or exacerbate gut problems, increase the risk of autoimmune diseases, and cause other health conditions.
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Probiotics And Prebiotics: Two Gut
These two terms probiotics and prebiotics are becoming more widely known, so youve probably heard them.
Probiotics are beneficial good gut bugs. And prebiotics are food for these bacteria.
You can get both probiotics and prebiotics by eating the right foods.
Probiotics are found in fermented foods, as well as in some supplements. And prebiotics are found in certain fruits, vegetables, and whole grains. The most central prebiotic of all is fiber.
Small Intestinal Bacterial Overgrowth
This condition occurs when the bacterial population of the small intestine is too high, especially when some of the bacteria are types that are not normally found in that part of the digestive tract. Instead, they may have migrated there from the large intestine.
Sometimes known as blind loop syndrome, SIBO can be caused when abdominal surgery or disease causes the passage of food and waste products in the digestive tract to slow down. This creates an environment in which bacteria thrive, causing an excess that can trigger diarrhea, potentially leading to weight loss and even malnutrition.
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There Are Many Types Of Paleo Diets
In general, a paleo diet is focused on eating like a caveman, i.e., how humans ate before organized farming and industrialization. It includes lean meats, fruits, veggies, and nuts while excluding grains, legumes, and processed foods with additives .
Most Paleo diets eliminate:
- Legumes: beans, peanuts, hummus, etc
- Industrial seed oils such as vegetable or canola oil
- Fruits and vegetables
- Fats: coconut, olive oil, avocado, lard, ghee
- Minimally processed sweeteners: raw honey, maple syrup, coconut sugar, raw stevia
Some paleo-style bloggers and cookbook authors are more liberal with their definition of what a paleo diet is. Many include recipes that use a fair amount of added sugars, claiming to be healthier since theyre less processed. Our body isnt able to distinguish between different kinds of added sugar very well. What is important is not eating too much added sugar, no matter the form. Sugar causes inflammation. The Paleo diet eliminates many inflammatory foods and has been shown to lower inflammation. . There are no studies looking directly at gut permeability and the paleo diet.
What Can I Do For Periods Of Poor Appetite And Weight Loss To Prevent Malnutrition
At times, there are very few foods that are tolerated well. During these times it is important to eat high calorie foods in tolerable amounts as frequently as possible. During times when solid foods cause irritation or you have a poor appetite, liquid oral supplementation may help provide nutrition. The following list includes liquid supplements for Crohn’s Disease and ulcerative colitis.
Liquid Supplements for Crohn’s Disease
Liquid Supplements for Ulcerative Colitis
Because people with ulcerative colitis do not have malabsorption concerns, a supplement that contains partially broken down protein is not usually needed. Standard supplements are fine but are more easily tolerated if they are isotonic or low concentration, which helps prevent diarrhea. Some formulas that may be helpful include Modulen IBD or Enlive .
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What Are The Best Foods For Gastritis
When you have stomach inflammation, known as acute or chronic gastritis, you may not feel like eating anything at all. But it’s important to stay nourished, and many foods can actually help heal the stomach lining. Here’s how to include them in your diet.
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Doctors Are Learning That One Of The Best Ways To Reduce Inflammation Lies Not In The Medicine Cabinet But In The Refrigerator By Following An Anti
What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreignsuch as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.
However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague usincluding cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’shave been linked to chronic inflammation.
One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.
Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.
Try to avoid or limit these foods as much as possible:
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Diet Progression Following Flares For Ulcerative Colitis And Crohn’s Disease
- Continue to follow a low residue diet and slowly add back a variety of foods.
- Begin with well-tolerated liquids and advance to soft solids, then solids .
- Introduce one or two items every few days and avoid any foods that cause symptoms.
- Add fiber to diet as tolerated. Well-tolerated fiber sources include tender cooked vegetables, canned or cooked fruits, and starches like cooked cereals and whole wheat noodles and tortillas.
- Between flares, eat a wide variety of foods as tolerated. This includes fruits, vegetables, whole grains, lean protein, and low-fat and nonfat dairy products.
- Increase your calorie and protein intake following a flare. Abdominal pain, diarrhea and decreased appetite may have caused poor food intake. Steroids used to treat flares also can increase protein needs.
Suggestions for first foods after a flare include: