Food And Diet Tips Archives - Page 3 of 32

April 9, 2023

Lose Weight the Healthy Way with 25 Tips From Registered Dietitians

1. Take in Slowly

“I have my consumers learn how to pick out foods they like, really taste each individual morsel heading into their mouths, and chew deliberately. I advise them to chew slowly, swallow only when the foodstuff is all chewed up, and repeat. It requires time to know we’re total. Ingesting slowly not only makes it possible for us to take pleasure in our meals far more but provides us better cues of satiety.”

— Janet Zinn, a licensed scientific social worker and psychotherapist in personal exercise in New York City

2. Appreciate the Food stuff You Take in

“So generally we’re told what to take in, and then when we really do not like that particular food stuff, we’re considerably less apt to build very long-time period healthier patterns. Check out new fruits and veggies. Locate out how to put together new dishes that give selection and flavor. Add herbs and spices to elevate flavor. Or if you desire, savor the sweetness of fruit and the depth of raw and steamed vegetables. There’s no explanation that your partnership with foods cannot be pleasurable.”

— Zinn

3. Hold a Daily Gratitude Journal

“Our taking in patterns are from time to time related to our feelings, no matter whether we comprehend it or not. When we’re pressured, we might use food stuff to aid cope with the worry. I do the job with clientele on maintaining a each day journal of items they are grateful for — or even just a journal to produce in when pressured — so that they’re far better ready to cope with the worry by acknowledging it and utilizing other tools, rather than achieving for foodstuff as a coping system.”

— Lauren Manganiello, RD, CSSD, a board-licensed athletics nutritionist and registered dietitian in personal apply on Very long Island, New York

4. Batch Cook and Prep

“Every Sunday I batch cook dinner adequate hen for the week. I cut off the body fat, bake it with seasoning, measure 3.5 ounces, and set that much into a container with some mustard and frozen veggies, so I can get one particular a day to carry to get the job done. I also get the time to divvy up in personal containers ¼ cup of rolled oats, 1 tablespoon each individual of pure peanut butter and floor flax, and a pinch every of protein powder and cinnamon to sweeten. So when I’m a zombie in the early morning, all I need to do is increase drinking water and microwave!”

— Kyra Williams, a private coach in Boston

5. Really don’t Ignore the Weights

“Make sure you are lifting weights two or a few periods a week. Working with average to hefty weights — a few or four sets of 10 to 15 reps with weights that problem you — allows enhance your muscle mass. When you have a lot more muscle mass on your body, the food items you consume is additional likely to be used as gasoline, alternatively than be stored as body fat.”

— Williams

6. Get Enough Z’s

“A deficiency of snooze will increase your starvation hormone, ghrelin, and decreases your satisfaction hormone, leptin, which can add to pounds achieve. When we are snooze deprived, we crave extra salty and sweet food items. Why? Simply because at any time you truly feel much more intensive starvation, your cravings for greater electricity — aka bigger calorie — foodstuff intensify. We also know that the way we assume and method our thoughts is influenced by inadequate slumber, so it’s effortless to connect this with an impaired potential to make fair alternatives in several areas of lifetime, which includes with food items. If we flip the coin, we can properly believe that when we are nicely rested, our bodies work much better. When it arrives to eating, that would suggest that we would consume when we are genuinely hungry and consume just right up until satisfied. Our hormones are also likely to be improved balanced due to the fact our bodies got the time required to sleep, repair, and refresh.”

— Angela Lemond, a registered dietitian-nutritionist in non-public apply in Texas

7. Never Skip Meals

“Remember, our body’s best objective is to remain alive. As quickly as we are becoming saved from calories, which are virtually the lifetime power for our bodies, it will do items to endure. Our body knows what foods are better in electrical power density, and we will crave all those a lot more. Honor your starvation and don’t allow your system to believe it is really remaining starved. This goes in opposition to many of the dieting techniques, but these methods actually do not perform properly for folks in the prolonged term. I commonly endorse consuming each individual four hours.”

— Lemond

8. Remain Hydrated

“Investigation has identified that persons who drank two eyeglasses of drinking water just before a meal misplaced far more bodyweight than folks who did not drink drinking water right before meals — and they stored it off. This straightforward suggestion operates in two methods. Thirst can mask itself as starvation, producing you to try to eat much more. And h2o makes you really feel fuller, leading to you to try to eat a lot less throughout a meal.”

— Megan Casper RDN, a nourishment counselor and the founder and CEO of Nourished Chunk

9. Minimize Calories, Not Taste

“By deciding upon possibilities such as sharp cheddar around mild cheddar, you can use much less, but you are going to even now get a ton of flavor without sensation like you might be on a diet regime.”

— Casper

10. Reorganize Your Plate

“Make 50 percent your plate veggies, a quarter of your plate complete grains, and a quarter of your plate lean protein. When you change the portions of grains and veggies on your plate, you’ll see a change. The only caveat: Potatoes, corn, and peas are starchy veggies, so they go in the grains category.”

— Lainey Younkin, RD, a diet counselor and consultant in Boston

11. Commence In which You Are and Do What You Can

“Don’t feel like you have to have to overhaul your whole existence starting quickly. Assess where by you are at the moment and then determine out where by you’d like to be in the foreseeable future. A good starting off place for generally sedentary individuals is to get a stage counter and see how a lot you stroll on a normal day. Then set a phase objective a little higher than the norm and try for that, functioning your way up slowly but surely to a goal of 10,000 measures per working day.”

— Esther Avant, an online athletics nutritionist specializing in body weight loss who is dependent in San Diego

12. Think Big — Not Compact

“Focus on the fat loss ‘big rocks’ — there are a number of regions that will give you the most bang for your buck when you happen to be trying to drop bodyweight. Prioritizing people and permitting go of all the trivia that add to overwhelm will make reaching your goals experience less complicated and a lot more sustainable. On the nourishment front, pay out focus to energy, protein, and fiber. For workout, prioritize strength teaching, every day ways, and recovery.”

— Avant

13. Search Beyond the Scale

“While the scale just isn’t worthless, it also isn’t really the only point that matters. To enable you gauge development that may possibly not be mirrored on the scale, take common pics and measurements, in addition to maintaining a functioning checklist of nonscale victories. This will help maintain the scale in viewpoint and exhibit you all the good modifications you’re generating to your wellness and general lifestyle.”

— Avant

14. Give Your Breakfast a Protein Raise

“Aim for 15 to 25 grams of protein at breakfast. Protein is digested slowly but surely and suppresses hunger hormones, encouraging continue to keep you complete. On top of that, a superior-protein breakfast helps control cravings later in the day. Pair protein meals with fiber and healthful fat, like two eggs with entire-wheat toast and avocado or superior-protein frozen waffles with nuts, berries, and a minor maple syrup.”

— Younkin

15. In Reality, Eat Protein at Every Meal

“Eating protein-abundant foods at just about every food, specially breakfast, can aid shave extra pounds. Protein slows down the digestive method and positively impacts your starvation hormones. Protein can also do improved at staving off hunger than carbohydrates. Protein-loaded food items include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.”

— Christine M. Palumbo, RDN, a nutrition specialist from Naperville, Illinois

16. Try to Consume Predominantly Entire, Minimally Processed Foods

“ The many processing measures and added ingredients are the rationale processed foods style so good and we retain seeking a lot more. They are likely to comprise significant quantities of extra sugars, fats and salt. Analysis suggests that folks can acquire in up to 500 a lot more energy a day when they’re supplied unlimited amounts of extremely-processed meals compared to unprocessed meals.”

— Palumbo

17. Limit High-Glycemic Carbohydrate Food items

“The glycemic index ranks how promptly blood sugar rises just after eating a carbohydrate foodstuff. Consuming substantial-glycemic carbohydrate meals like white potatoes and refined bread, especially when eaten on your own, will cause a surge in blood sugar, adopted by a brief fall. This leaves you emotion hungry and seeking far more meals. Far more prolonged-phrase research are desired, but limited-expression scientific tests provide proof there is a link. Substantial-glycemic meals are not completely off-limitations though. When you do the job with a registered dietitian-nutritionist, we offer individualized strategies to enable you harmony vitamins and minerals to avert spikes in blood sugar, which can help with curbing hunger.”

— Sue-Ellen Anderson Haynes, RDN, CDCES, a qualified personal trainer and nationwide media spokesperson of the Academy of Diet and Dietetics who is primarily based in Boston

18. Experiment With Fruits at Dessert Time

“Fruits are very low in energy and carry tons of vitamins like antioxidants and fiber. According to the Centers for Ailment Handle and Prevention, only about 10 p.c of the U.S. inhabitants is conference their fruit and vegetable consumption. Utilizing fruits for dessert will support you satisfy your daily demands but also include taste to your day. A lot of fruits can be sauteed, grilled, or baked. For illustration, grilled peach topped with vanilla yogurt and shaved almonds is wonderful!”

— Anderson Haynes

19. Eat Breakfast Like a King, Lunch Like a Prince, and Meal Like a Pauper

“It’s a saying that has many meanings, but you are going to want to just take in extra of your energy before in the day. A review revealed in November 2019 in the journal Nutrition discovered that subjects who have been offered smaller breakfast and big dinners dropped appreciably significantly less fat than people assigned to a massive breakfast and a scaled-down evening meal. So right here we see how smaller meals in the latter element of the working day may be an edge to these who want to eliminate bodyweight and boost total wellness. The attention-grabbing issue about this examine was the time the dinner was eaten. They identified that consuming the principal food (larger meal) way too late (immediately after 3 p.m.) was linked with problems with shedding excess weight. It’s critical to take note that this study is not declaring that everyone really should not consume right after 3 p.m. Every man or woman has person requires, which may possibly require added treats and foods, these as all those who are pregnant, are breastfeeding, have diabetes, or consider medicine that involve particular foodstuff. This is why it is so critical that you find a consultation with a registered dietitian nutritionist.”

— Anderson Haynes

20. Get Into Food Preparing

“Meal setting up is 1 of my top tips for keeping healthful and having nicely. I am these types of a admirer of the concept that I wrote a book about it! Having 5 to 10 minutes over the weekend to compose out a menu for the week forward will help save you time, funds, and unwanted energy down the highway. Not guaranteed what to make for meal tonight? No concerns, it’s now on your menu strategy. Menu setting up is a great way to continue to be organized, and know what groceries you need to purchase and what you now have on hand, and it will aid ensure a well balanced plate. Retain in thoughts, a night off from cooking and purchasing takeout or earning a frozen meal is a totally satisfactory aspect of the menu plan. The benefit is understanding ahead that you can expect to be undertaking that so you’re not scrounging when starvation sets in. And be positive to create down the plan — you’re extra very likely to adhere to it if it truly is in front of you as a reminder.” —

Jessica Levinson, MS, RDN, CDN, a culinary nourishment and communications dietitian dependent in Westchester County, New York

21. Make a Grocery Record and Adhere to It

“Once you have your menu prepared for the 7 days, make a procuring checklist both on paper or on your mobile phone — I use Notes, but there are apps for this, much too. Figuring out in progress what you require to invest in at the grocery store will preserve you time, minimize food squander, and prevent you from obtaining merchandise that glance desirable but you do not in fact will need. To adhere with your list, stay clear of shopping when hungry or drained. Study demonstrates an boost in impulsive behavior at all those times.”

— Levinson

22. Consider Stock of What is in Your Kitchen area

“To cook dinner balanced foods you will need the appropriate elements and kitchen area equipment on hand. Some staple ingredients I propose possessing in your pantry, fridge, and freezer are very low-sodium canned beans, canned fish, tomato sauce, total-grain pasta, quinoa, brown rice, very low-sodium stock, low-body fat basic yogurt, a variety of fresh and frozen fruit and veggies, olive oil, and dried herbs and spices. These are just some of the substances that can sort the base of a wholesome and delightful food.”

— Levinson

23. Have the Right Tools on Hand

“Similarly, acquiring a excellent combine of kitchen area resources can support ensure straightforward, effective, and nutritious cooking. For instance, a seasoned forged-iron skillet is a person of my most loved pans to cook eggs, saute greens, and make pancakes, given that I you should not have to use as significantly oil or butter to continue to keep food items from sticking. Some of my other preferred kitchen resources are an immersion blender, Immediate Pot, baking sheets, measuring cups and spoons, and a hand juicer. And of study course any one operating in the kitchen area must have a top quality set of knives.”

— Levinson

24. Browse Food stuff Labels

Finding into the practice of flipping your packages over can help save you time, cash and even energy. Food labels give you a obvious photograph of what you’re truly receiving and if you want to lose weight healthfully, it is not just about how quite a few energy you’re acquiring — it is also about what type of energy you’re obtaining. To make confident that your meals are valuable, be sure that you’re obtaining a balance of vitamins and minerals without the need of overdoing sodium, sugar and saturated unwanted fat.

— Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com, author of Examine It Before You Eat It — Taking You from Label to Table

25. Select Tremendous Treats

It is ideal to search at your treats as mini-foods. We are snacking more than ever, so it’s greatest to select snacks with added benefits, like almond butter and a sliced apple or Greek yogurt topped with fruit and a high fiber cereal. It’s not easy to get all the things you have to have in a day, so nutritionally rich snacks can assist fill that gap whilst also producing you really feel more entire and content.

— Taub-Dix

April 7, 2023

26 Simple Diet and Fitness Tips

We all want to be our best, healthiest selves. Still, with so much advice floating around, it can be hard to choose which healthy lifestyle tips are worth trying.

To make your life a bit easier, we’ve rounded up some of our go-to diet and fitness strategies to help you achieve your goals.

Whether you’re heading off to spin class, boot camp, or any other exercise class, it’s always important to hydrate so you can stay energized and have your best workout. But you don’t want to grab just anything for hydration purposes.

Electrolyte-loaded athletic drinks, for example, can be a source of unnecessary calories. So “drinking water is usually fine until you’re exercising for more than one hour,” Jackie Newgent, RD, author of “The Big Green Cookbook,” told Health.

But if you are doing high-intensity exercise for a long period, feel free to go for regular sports drinks. They can give you a beneficial replenishment boost—especially since they typically include minerals, electrolytes, and sometimes vitamins.

If you don’t want the calories but want some flavor, there are lower-calorie sports drinks available, added Newgent, that you could find in the grocery store.

A friend you can work out with is very helpful for staying motivated, but it’s important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criterion, Andrew Kastor, an ASICS running coach, told Health:

Can your pal meet to exercise on a regular basis?
Are they supportive (not disparaging) of your goals?
Will your bud be able to keep up with you or even push your limits in key workouts?

If you’ve got someone that fits all three, make the phone call to start getting fitness plans together. But if you don’t have someone close to you who could be your workout buddy, you may be able to find other ways to exercise with others.

You could check out a local gym or recreation center for more information about group workout classes, personal training sessions, or exercise-focused groups. You could even ask your family members or friends if they know individuals who are also looking for a workout buddy.

Foods like fruits, vegetables, and lean meats can go a long way for your fitness journey.

There are even some delicious, healthy snack options to take advantage of, like hummus, grapes and walnuts, and apple slices with cheese.

Additionally, some key ingredients may make it a lot easier to meet your weight-loss goals. During your next grocery store run, you could also consider placing Newgent’s top three diet-friendly items in your cart:

Balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads)
In-shell nuts (their protein and fiber keep you satiated)
Fat-free plain yogurt (a creamy, comforting source of protein)

“Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream,” said Newgent.

After a grueling workout, there’s a good chance you’re going to be feeling sore thighs and tight calves.

Fortunately, you might get relief from post-fitness aches by using cold water immersion in the form of ice baths. This involves submerging your lower body in a cold bath (50 to 59 degrees Fahrenheit; you may have to throw in some ice cubes to get it cold enough) for 10 to 15 minutes.

“Many top athletes use this trick to help reduce soreness after training sessions,” said Kastor. “An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery.”

Of note, when a person puts their body in cold water, doing so can lead to increased breathing, heart rate, and blood pressure. The body can also lose heat faster in cold water than in air.

In other words, cold water can cause the body to work harder, which may not be good for certain health conditions. People should not use ice baths if they have, for example, the following conditions:

Cryoglobulinemia (a condition where antibodies in the blood thicken in the cold)
Heart conditions
Impaired circulation
Open wounds
Raynaud’s disease (a condition where blood vessels get narrow due to cold or stress)
Type 1 and type 2 diabetes

Cold temperatures might also worsen dysesthesia symptoms (when normal stimuli, like touch, are painful or don’t feel good) or lead to urticaria, or hives.

To be sure ice baths are safe for you, talk with a healthcare provider if you are interested in trying this type of therapy.

Cutting down on sugar can assist you with weight loss—individuals who consume less sugar end up with lower weights.

“To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think ‘fruit first,'” said Newgent.

You can enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta.

You shouldn’t buy shoes that hurt: “Your shoes should feel comfortable from the first step,” said Kastor.

Your feet swell during the day and stop in the late afternoon, so if you need sneakers, you’ll want to shop when your feet are biggest. Also, make sure the shoes are a little roomy—enough to wiggle your toes, but no more than that.

They should be comfy from the get-go, but they’ll be even more so once you’ve walked or ran 20 to 40 miles in them, said Kastor.

Running with music is a great way to get in a good workout groove. To pick the ultimate playlist, think about what gets you going and that you find uplifting.

“I know several elite athletes that listen to what we’d consider ‘relaxing’ music, such as symphony music, while they do a hard workout,” said Kastor.

The best part about music during a workout is that the right music can make you feel better emotionally, help you perform better, and improve how much oxygen you take in.

It’s normal to want to weigh yourself soon after starting a new diet or fitness routine. “It’s best to step on the scale in the morning before eating or drinking—and before plunging into your daily activities,” said Newgent.

If you’re wondering how often to weigh yourself, be sure to check your weight at a consistent time—possibly every week—for the most reliable number, and don’t let yourself get too discouraged by different results since weight fluctuations are normal.

When you change your diet, portion control can help with weight management.

Portion control requires special attention to your current eating habits. For example, if your steak takes up more than half of your plate, you may want to consider cutting your serving of beef in half.

That’s because it’s best to try and fill half your plate with veggies or a mixture of veggies and fresh fruit, said Newgent, so you can get a healthy mix of proteins, fats, and carbs.

If you know you’ll be partaking in more than one drink, try to order a glass of water between cocktails, said Newgent. Drinking water can help you stay hydrated and feel less thirsty.

But your H20 doesn’t have to be ho-hum. “Make it festive by ordering the sparkling variety with plenty of fruit, like a lime, lemon, and orange wedge in a martini or highball glass,” added Newgent.

When you have a 5K or 10K (or just a regular run) on your calendar, it’s important to plan out what you’re going to eat the morning of—something that will keep you fueled and go down easy.

While everyone is different, “we [tend to] have good luck with a high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese,” said Kastor.

Also, eat around 200 to 250 (primarily carb) calories about 90 minutes before you warm up for your run, advised Kastor.

And don’t worry about nixing your caffeine fix on race day. “Coffee is great for athletic performances,” added Kastor, as it makes you sharper and may even give you extended energy.

Whenever you go for a run—on a track or trail or during a race—make sure you’ve packed these key staples:

A watch or GPS tracker to log your total time
A music player
A cell phone, if you don’t mind holding onto it
A RoadID (a bracelet that includes all your vital info)

If it’s a sunny day, wear sunglasses. “They reduce glare, which can decrease squinting, ultimately releasing the tension in your shoulders,” said Kastor. And that’s a performance bonus because relaxing them helps conserve energy on your runs.

A healthy eating plan has a few characteristics. One of those characteristics is staying within your daily calorie needs when it comes to what you eat and drink. (Of note, everyone’s daily caloric needs will be different.)

If you have a day when you consume more calories than your body needs to function, try not to stress. Keep in mind that it takes a lot of calories to gain a pound of body fat. “So really, that one off day doesn’t usually result in any significant weight gain,” said Newgent.

What you do the next day and the day after is really important. Also, remember that starvation and excessive exercise are not healthy answers for an off day.

If you get off track, you can set up a personal reminder (e.g., on a sticky note or mobile device) to ensure you eat more mindfully on future days. You can also consider doing some meal planning for home or when you’re on the go and aim to maintain a healthy exercise schedule.

It’s easy to get in a diet rut, even if you’re loading up on flavorful fruits and veggies. Fortunately, having plenty of spices, fresh herbs, and citrus at your cooking beck and call can help.

“It’s amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and your diet,” said Newgent.

Some spices you could consider using include:

If your weight on the scale plateaus or your muscles don’t feel as fatigued, it might be time to increase the intensity of your exercise.

Take if you decide to change your running routine: “The general rule of thumb is to up the amount of miles run, for races half-marathon length and longer, by 5 to 10{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} each week,” said Kastor.

You might also want to switch up your routine if you’ve been doing the same thing repeatedly, such as using the elliptical, cycling, or exercising with a workout DVD. While these are all great ways to work out, it’s best to add some variety.

You could also do a different type of exercise (e.g., HIIT, cardio, Pilates) every time you work out or dedicate specific days or times for different exercises. That way, you can have more variety throughout your week.

While we’ve all heard that running shoes break down after logging lots of miles (about 300 to 350), you may still be holding on to your favorite pair. But that’s not a good idea.

“Glue has a tendency to break down under ultraviolet light, as do the other materials that make up the shoe,” said Kastor. So even if your sneakers have only 150 miles on them but are more than two years old, recycle them because chances are they’ve already started deteriorating.

It’s good to know what to look for in a sports bra. You’ll want to choose the right type of sports bra based on the exercise you’ll be doing.

“The best sports bras are loose around the chest so you can expand your ribs and diaphragm more effectively. But they should also be form-fitting,” Deena Kastor, an American marathon record holder and 2004 Olympic marathon bronze medalist, told Health.

Just make sure the cup is made of comfy material, like a soft compression fabric—look for descriptions that include the terms “breathability” and “compression.”

You know the feeling: a sharp pain just below the rib cage that always seems to pop up when you’re working out your hardest. It’s called the side stitch, also medically known as exercise-related transient abdominal pain (ETAP).

Side stitches can be a major nuisance—especially when they keep you from completing a workout. Suggested ways to ease the ache have included actions such as:

Deep breathing
Pushing on the area that hurts
Stopping exercise

However, out of those methods, stopping a workout is the most helpful way to get relief from side stitches.

You might also be able to prevent side stitches from happening in the first place. Waiting at least two to four hours to do any physical activity after consuming a lot of foods or drinks can help. You might also consider limiting how much you move your torso—or at least have support (e.g., a wide belt) for any torso movement.

If you plan on picking up the pace during your next workout, you’ll want to eat food that will help keep you going strong.

For breakfast, opt for a high-carbohydrate meal—one similar to what you’ll be eating on race day, so you can find out what foods digest best for yourself.

Try a whole-grain English muffin or a bagel with peanut butter or low-fat cream cheese. Then, have a well-rounded meal post-workout to help with recovery.

Kastor said his favorite meal consisted of one to two slices of French toast with a side of fruit: “The protein-to-carbohydrate ratio is perfect for enhancing my recovery.”

Even if you’ve been eating healthy and exercising, it may be tough to stay on track if your partner, coworkers, or friends don’t share your healthy eating habits.

If your partner loves pizza, try ordering a pie that’s heavy on the veggies and light on the cheese—then supplement it with a side salad.

Also, instead of bringing a super sweet dessert on baked goods day at work, you could take baked pears with cinnamon or mini fruit-and-nut muffins to substitute for brownies and blondies.

At times, you may consider cutting out your carbs to lose weight. But before adding dinner rolls and chips to your “no” list, remember that yummy foods like brown rice, pumpernickel bread, and even potato chips contain resistant starch.

This type of starch has been said to help with weight management by keeping a person feeling fuller for longer. This means you won’t have to eat as much to feel satiated.

Getting the fresh air from exercising outdoors is great, but along with it, you also get harmful UV rays.

To keep yourself shielded while still having fun in the sun, opt for:

A sweat-proof sunscreen with SPF 30 or higher
A lip balm with SPF 15 or higher
A broad-brimmed hat
Sports shades

You’ll want to be aware of sunscreens labeled “water resistant,” as they are required to be tested to see how effective they are. Additionally, the FDA stated that “waterproof” sunscreens do not exist—at some point, sunscreens will wash off.

Also, consider trading in your white tee and instead going for a shirt with built-in UV protection. A 30 ultraviolet protection factor (UPF) rating is necessary to be awarded the Skin Cancer Foundation’s “Seal of Recommendation.” A white T-shirt has a rating of 10.

Furthermore, the sun’s rays are at their brightest from 10 a.m. to 4 p.m., so try to plan a before-or post-work sweat session.

It’s hard to avoid that 3 p.m. stomach rumble. While eating something to hold you over until dinner is fine, some choices may be better than others. As often as possible, try to have some fruit, veggies, or snacks with a lot of protein handy.

However, if you find fast food is your only option, pull up the restaurant’s nutrition facts online. You can make an informed decision ahead of time about what to order. “Nearly every quick-service restaurant has a relatively healthful option or two,” said Newgent. Salads, chili, or grilled chicken are all good options.

You can get a chafing rash (caused by moisture and constant friction) on your thighs, around your sports bra, and even under your arms. To prevent the next occurrence, you can try a few anti-chafing products.

For example, you can rub an anti-chafe stick on any spots that have the potential to chafe. Moisture-wicking fabrics help, too. So, if you have a few quick-dry shirts (Nike, Asics, and Under Armour all make them), save those for your long runs or tough workouts when chafing is most likely to occur.

Along with protein and healthy fats, fiber is one of those nutritional elements that keeps you full and fueled all day long. If you’re trying to lose weight, fiber is your best friend.

Of note, for most adults, the recommended amount of fiber you should consume daily is between 21 grams to 30 grams.

Working out at the same time during the week or on the same days can have its benefits.

Researchers of a 2020 review found that for people with overweight or obesity, having consistent exercise times (particularly in the morning) was associated with the experience of weight loss and the creation of exercise habits.

Although it may take a lot to get into the habit of exercise, planning to workout at a set time or place can be advantageous for your health.

Whether you’re just starting or trying to maintain your nutrition and fitness progress, you have many options to help you meet your goals. From changing how you eat to finding the right fitness wear for your exercise routine, you can personalize your journey to a healthier lifestyle using Health‘s tips and strategies.

April 4, 2023

Detoxing fads: Nutrition experts give tips and insights on finding the truth amid the trends in diets, fasting and supplements

Dr. Lisa Pomerantz measures out dried calendula into a bag containing tea while working in her storefront at Mountain-River Naturopathic Clinic in downtown Frisco. A registered naturopathic doctor, Pomerantz helps patients harness the power of plants and natural remedies to treat mental stress and physical disease.
*Andrew Maciejewski/Summit Daily News*

This story is part of a series. View the other stories here.

A call in 2011 changed the course of Lisa Pomerantz’s life.

She boarded a plane in Costa Rica to head back home as soon as she heard her father was diagnosed with pancreatic cancer.

Her dad was a meat-and-potatoes kind of guy before beginning treatment, but he began juicing every day as he transitioned to becoming a raw vegan, a fully plant-based diet consisting of food that isn’t cooked, she said.

His transformation from a “standard American diet” to becoming the healthiest person in her life left an impression on her.

“The doctors couldn’t believe that we started in November and by March we were celebrating his health on vacation,” Pomerantz said. “You know, it’s a diagnosis where people usually die within a year. My dad lived for seven years with it.”

She was studying anthropology abroad before she got that call, but after coming home to spend time with her father, she got a job at a local juice bar. She met nutritionists and embedded herself in a health-passionate community as she watched her father undergo chemo and reach remission. Eventually, she discovered naturopathic medicine and decided to change her career path.

Pomerantz received a doctorate in naturopathic medicine from Bastyr University and now treats patients at Mountain-River Naturopathic Clinic on Main Street in downtown Frisco. Naturopathic medicine focuses on natural remedies that often combine stress reduction, nutrition counseling, exercise and wellness.

Various dried plants line a wall at Mountain-River Naturopathic Clinic in downtown Frisco on Friday, March 24, 2023. Plants create substances that help combat toxins, which can be harnessed by humans to detoxify the body, and drinking tea can be another way to consume these substances beyond eating a plant-heavy diet.
*Andrew Maciejewski/Summit Daily News*

Like many Americans, patients come to Pomerantz after being bombarded with advertisements about the latest fad diets and trendy topics surrounding nutrition.

“Keto, intermittent fasting — you know — there are even things that say you should be high carb, low fat to lose weight and then others say high fat, low carb,” Pomerantz said. “But really, you just have to listen to your body. The No. 1 thing is intuition, observing your body.”

Naturopathic doctors and registered dietitians help folks cut through all of the promotions and vast amounts of information out there to help identify deficiencies and sort out root causes of issues in their health.

“At the end of the day, everybody’s health goals are different,” said Debbie Petitpain, a registered dietitian at the Academy of Nutrition and Dietetics. “The approach that you may want to take will be different than even a family member. A registered dietitian can help you come up with that individualized, tailored approach.”

With the latest diets, trendy techniques like intermittent fasting, exotic superfoods and endless supplements flooding the market, nutrition experts provided their best tips on how to navigate the muddy waters surrounding these topics.

Fad diets

With 41{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of Americans living with obesity, according to a Centers for Disease Control and Prevention study from 2020, nutrition is a common topic in the United States.

Obesity is tied to numerous health conditions such as heart disease, diabetes and certain types of cancer. It comes with a financial burden, too. The medical cost of obesity was nearly $173 billion in 2019, according to the CDC.

**The top line shows obesity rates and the bottom line shows severe obesity rates in U.S. adults aged 20 and over, according to the National Health and Nutrition Survey results.**
*Andrew Maciejewski/Summit Daily News*

This puts a lot of pressure on people to seek ways to cut pounds, and people often gravitate toward trendy diets, Petitpain said.

“A lot of people are really struggling to find a way to lose weight and often want to lose it quickly,” Petitpain said, “and that’s typically the big promise that these popular or fad diets make.”

Atkins. Paleo. Keto. South Beach. Zone. Mediterranean. The list goes on.

“There are so many diets,” said Nikki Withrow, a registered dietitian and associate professor at the University of Northern Colorado. “It’s a multibillion-dollar industry.”

Amid all of the choices, Petitpain said the most important thing is finding out long-term consequences of each and whether they are safe and effective.

Whether its high-carb or low-carb diets — Petitpain said they all work in the short term, but they often are followed by weight gain a year later.

“Primarily, if you’re going on a fad diet that you don’t feel like you can sustain as your forever diet, it’s probably not the best choice,” she said.

Fad diets that are rigid and cut out entire food groups should be a red flag, Petitpain says.

Withrow agrees. Both said cutting out entire food groups is a concern because you lose out on vitamins, minerals, fiber, protein and other things that are proven to promote longevity and health.

For example, Withrow said, “If you cut out gluten, instead of reducing quantity — what they don’t understand is that many grains in the United States are fortified with micronutrients — like magnesium, calcium, etc. … Often people do not understand how to maximize their nutrient intake.”

Having a medical evaluation before starting a diet is also important since it can detect underlying conditions that may be affected by restricting or adding certain food groups.

**The DASH diet calls for eating four to five servings of fruits and vegetables every day while limiting certain foods like sugar and other processed items.**
*Andrew Maciejewski/Summit Daily News*

As far as what the studies say, Petitpain said the DASH diet has withstood the test of time after countless clinical trials, the gold standard of science. It stands for Dietary Approaches to Stop Hypertension, and it has a simple approach: cutting sodium and increasing fruits and vegetables.

Making an effort to add certain foods to your diet, like heart-healthy ones, is a great approach to navigating nutrition since it is easier to sustain than cutting out entire food groups, which often leads to psychological challenges like changes in mood. Making unrealistic changes in diet can also cause an unbalance in hormones that regulate feelings.

“When we intentionally try to put our bodies out of balance, our body sees that as a threat to its overall well-being,” Petitpain explained. “As far as your body is concerned, you’ve just been stranded on a deserted island.”

Pomerantz said adding foods that target specific body parts is a good strategy, too. Since naturopathic doctors identify root causes of inflammation and issues with digestive health, people can work with dietitians to add foods to their diet that support vital organs, such as lymph nodes and kidneys.

“We want to get people eating healthy diets,” Pomerantz said. “Standard American diet is abbreviated as SAD for a reason.”

Intermittent fasting

A polar opposite to diets, intermittent fasting is gaining publicity within the nutrition industry.

This new approach focuses more on when people eat rather than what people eat. There are multiple ways in which it is employed, but generally it involves going set periods of time without eating followed by a regular eating pattern.

While it’s gaining popularity, Petitpain said fasting is a technique with ancient roots of a spiritual and religious origin. The reason it is considered a trendy or new approach in nutrition is because scientists are now studying possible health benefits.

“I’ll say that the science is still emerging,” Petitpain said. “As far as the long-term outcomes … we don’t know yet what they are, but the amount of research that’s coming out in this field is just growing exponentially. It’s a very exciting time to watch it.”

**Debbie Petitpain**
*Academy of Nutrition and Dietetics/Courtesy photo*

The medical draw to intermittent fasting lies in how the body is designed to go long periods of time without eating, she said. The stomach is like a holding tank, but if it runs out of food, the body has a few mechanisms it uses as backups.

The body’s cells need constant nourishment, so food is converted by the stomach and stored by our bodies in various ways. When faced with a lack of food, the body will empty sugar stored in the liver and release it into the bloodstream to fuel muscles and high-energy-consuming organs, such as the brain. Once those sugars are depleted, the body then starts to dip into fat storage, which is its long-term energy bank.

“It’s sort of like your 401(k),” Petitpain said. “It starts to make (fat storage) more accessible. We obviously don’t want to touch our retirement plans, but we can if we have to.”

Being deprived of food also causes hormonal changes. When the body runs out of food, blood sugar levels go down along with insulin, which is a hormone that the body produces to help cells use glucose in the body.

High blood sugar and high amounts of insulin in the blood have been associated with “all sorts of diseases, diabetes, obesity, inflammation, cardiac disease and vascular damage,” Petitpain said, which is why scientists are researching intermittent fasting’s safety and effectiveness.

During a fast, “your body goes through a series of different repair processes, where it basically starts to break down old dysfunctional proteins in order to recycle those cells,” Petitpain said.

That process can reduce inflammation, which may lower the prevalence of cancer according to some preliminary research.

Withrow agreed with Petitpain that there is some evidence to support benefits of intermittent fasting, but Withrow emphasized that “the rigor is not there, yet.”

Both urged caution and said a doctor or dietitian should be involved when approaching intermittent fasting since it can affect medications and also might have detrimental effects for people living with diabetes or hypoglycemia.

“Intermittent fasting — where you’re going somewhere between eight to 12, maybe 16 hours without eating — there’s very little danger associated with that, as long as you are not on a certain type of medication, like blood sugar, blood pressure medication,” Petitpain explained.

Mountain-River Naturopathic Clinic in downtown Frisco is pictured on Friday, March 24, 2023. The clinic includes supplements and plant-based food sources for folks wanting to bolster their vitamin and nutrient intakes.
*Andrew Maciejewski/Summit Daily News*

People who are experiencing puberty or are pregnant should not employ this technique, either.

However, anyone thinking about fasting should consider what it is that they are trying to get out of it, Petitpain said.

Fasting is often sought out as a way to create self-awareness and mental clarity, she said, but those who seek it out for weight loss might not find it to be helpful, especially if they are trying to cut calories.

“Being on a low-calorie diet is hard, and there’s plenty of evidence to substantiate that,” she said.

Since you’re going from a period without eating and following it up with a period of normal eating, it can end up as a wash, which can be disheartening to folks seeking weight loss.

“The data is not quite there yet, though, to show that fasting works as a long-term weight-loss strategy, and that’s still some evidence we’re looking for,” Petitpain said. “That’s why I think going into it with a more ‘I’m curious’ approach than really wanting a particular outcome is important.”

Withrow said more research is needed, but she did say that if people use intermittent fasting to eat for eight to 12 hours a day, they can consume all of the vital macronutrients and micronutrients that the body needs, which is promising.

Supplements

Most people know vitamins and minerals are essential in any diet, but with millions of options on the market and new products every day — often backed by claims for just about any ailment — it can be overwhelming.

“It is a ginormous, booming, money-rich industry,” Petitpain said. “We’re used to these weird-smelling bottles on the shelves of the health food store, and now you can’t even pick up a water bottle without wondering what they’ve put in it to — air quote — enhance your well-being. It’s everywhere.”

A CDC survey found that the consumption of over-the-counter vitamin, mineral and herbal supplements is widespread.

Petitpain said supplements do have benefits and are commonly used in medical practice since it helps fill gaps in people’s diets.

“There is some evidence to show that the American diet is lacking in some of the nutrients that we know can enhance our health,” Petitpain said.

This is especially true for certain people, like picky eaters who don’t eat a wide array of foods.

Even if you aren’t picky with what you eat, there are some vitamins that are hard to get enough of in a normal diet.

“Vitamin D is actually something that is found in very few foods,” Petitpain said, explaining how most milks are fortified with it to help people achieve the daily recommended values. For people who live in northern parts of the world, they might not get enough sunlight to provide the vitamin D their bodies need, so supplements can be helpful.

Doctors and registered dietitians often use supplements to help fix deficiencies they identify through their medical practice, but with so many persuasive claims out there, many people use them without consulting a doctor or nutritionist first.

The main concerns with supplements are rooted in how they can interact with medications in bad ways, how some people use them in replacement of medication or seeking medical care, and how some have a potential to cause harm if used incorrectly, according to a study published in the American Medical Association Journal of Ethics.

Unlike prescription or over-the-counter drugs, dietary supplements are not approved by the U.S. Food and Drug Administration for safety or effectiveness before they hit the market.

To help navigate this, Petitpain said people should look out for third-party testing that often comes with seals of approval for meeting certain requirements.

A position paper published by the Academy of Nutrition and Dietetics lists organizations such as ConsumerLab.com, NSF International and U.S. Pharmacopeial Convention as examples.

Petitpain said multivitamins are common, and when folks ask her about taking them, she recommends finding one that doesn’t have levels of vitamins and minerals that exceed the daily suggested values.

“If you’re taking more than you need, you’re basically just urinating out your paycheck,” she said.

**Dark leafy greens are packed with antioxidants, which are substances made by plants that fight toxic pathogens in living organisms.**
*Courtesy Suzanne Elizabeth Anderson*

Superfoods

People will ship food from across the country in order to receive the benefits promised by certain plants coined as superfoods. They often pay a hefty price tag, too.

But Pomerantz, who studies natural remedies and healing properties of plants, said people don’t need to go through all of that effort. She said you can find plants with detoxifying powers that are packed with vitamins and minerals at your local grocery store rather than looking for goji berries imported from China.

“I think you can get totally by with blueberries,” she said. “Blueberries are one of the most potent superfoods loaded in antioxidants.”

Antioxidants are substances that combat harmful byproducts that are produced by cells as they work to stay alive and reproduce. They neutralize the byproducts and prevent destruction to our cells, especially proteins and DNA.

Plants produce these substances as a way to protect themselves out in the wild and to grow stronger to withstand the stresses of nature.

We then harness these defensive chemicals by eating the plants, Pomerantz said.

“We get the vitamins and minerals from the plants that are absolutely essential because they get input into our own metabolic processes,” she explained. “They help us produce energy. They help us do our detoxification. They help produce our DNA in our body.”

To obtain these benefits, Pomerantz said people should add plants to their carts by looking at their colors. Each color brings different benefits at a cellular level for our bodies.

Dark, leafy greens of all kinds are a great superfood, Pomerantz said, and the same goes for dark berries. The skin of eggplants pack a punch, and colorful peppers contain essential components that support immunity and overall health.

**Juicing and making smoothies can help people fit more fruits and vegetables into their diet, which has shown to help reduce inflammation and promote overall good health.**
*Getty Images*

Nuts, seeds, salmon — there are a lot of superfoods in grocery stores, and those who want to go to the next level can look for locally produced fruits, vegetables and meats.

“As soon as we harvest food, it’s starting to lose some of its nutrients, and then who knows how long it takes to get from the farm to our supermarkets,” she said.

Pomerantz’s father used juicing as a way to help harness more detoxifying powers from plants, and his raw vegan diet helped ensure he was eating a variety of fruits and vegetables.

While Pomerantz feels his approach was monumental in his health journey, she said people can reap similar benefits by adding more fruits and vegetables into their diets, whether that’s by drinking tea, making smoothies, juicing or picking recipes that incorporate more vegetables than they would normally use in their meals.

April 3, 2023

What to Eat for Better Management

Knowing what to eat when you have irritable bowel syndrome (IBS) is challenging. Since no two people are alike, there is no one-size-fits-all IBS diet recommendation.

People with diarrhea-predominant IBS (IBS-D) may not have the same triggers as those with constipation-predominant IBS (IBD-C). Even within each subtype, identifying and avoiding the foods that set off IBS symptoms will be different for everyone.

With that said, there are several diet approaches that appear to provide relief for the various IBS subtypes. Some may require tailoring to ensure sustained relief, but, with a little patience and some trial and error, you’ll eventually find the eating plan that can help keep your IBS symptoms under control.

This article discusses what to eat to manage IBS. It explains common recommendations for an IBS diet, including a low-FODMAP diet and gluten-free diet.

How to Avoid FODMAPs to Lessen IBS

Dietary Recommendations for IBS

IBS is a complex disease, so there’s not just one ideal diet plan. Most clinicians recommend a two-stage approach:

First, stick to a regular meal pattern while reducing insoluble fiber, alcohol, caffeine, spicy foods, and fat. Make sure to get regular exercise and drink plenty of fluids to avoid dehydration.
If these interventions don’t provide relief, the next step would be to try a low-FODMAP or gluten-free diet. This should be explored under the guidance of a qualified healthcare professional.

Additional steps may be needed if you still have symptoms. This could involve identifying and avoiding food triggers, including those that cause allergies or food intolerances. Check with a dietitian or nutritionist to make sure you’re meeting your daily nutritional goals.

Laura Porter / Verywell

Low-FODMAP Diet for IBS

FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are short-chain carbohydrates found in many foods. They tend to ferment and increase the volume of liquid and gas in the small and large intestines.

Excessive consumption of FODMAPs can lead to flatulence, bloating, and abdominal pain. Given that these are hallmarks of IBS, it makes sense that eliminating high-FODMAP foods would help prevent or ease these symptoms. The diet can be challenging, as many common foods are high in FODMAPs.

There are five types of FODMAPs:

Fructans (found in wheat, onions, garlic, barley, cabbage, and broccoli)
Fructose (found in fruit, honey, and high-fructose corn syrup)
Galactooligosaccharides (found in legumes and beans)
Lactose (found in milk and other dairy foods)
Polyols (found in stone fruits, sweet potatoes, apples, and celery)

A low-FODMAP diet is designed in two phases as part of an elimination diet:

Phase 1: Foods high in FODMAPs are restricted for a short period of time, generally between three to six weeks.
Phase 2: The foods are reintroduced into the diet, one FODMAP type at a time, to assess your tolerance to each.

The American College of Gastroenterology (ACG) recommends this be done under the guidance of a properly trained gastrointestinal nutritionist. If that’s not possible, they urge healthcare providers to give you high-quality materials to help guide you through it in a medically responsible way.

Studies found that approximately 75{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of people with IBS who attempted a low-FODMAP diet experienced significant symptom relief.

Gluten-Free Diet for IBS

Many people with IBS will report an improvement in symptoms when they eliminate gluten from their diet, even if they do not have celiac disease. Gluten is a protein found in foods that contain cereal grains such as wheat, rye, and barley.

The notion that gluten plays a role in IBS is subject to debate. On the one hand, there are scientists who contend that IBS is a form of non-celiac gluten sensitivity, a poorly understood disorder similar to celiac in which gluten triggers adverse gastrointestinal symptoms. Others argue that the FODMAP fructan, rather than gluten, is the problem.

If a low-FODMAP diet is unable to provide relief, a gluten-free diet may be attempted to see if your symptoms improve. If so, gluten intake may be increased to see how much of the protein you can reasonably tolerate. This may allow you to eat a wider range of foods without such strict dietary controls.

A gluten-free diet is defined as having less than 20 parts per million (ppm) of gluten per day. A low-gluten diet generally involves less than 100 ppm of gluten.

Before starting a gluten-free diet, it is important to test for celiac disease by serological testing, Transglutaminase IgA antibody, and total IgA levels. If patients have low IgA levels (approx 2-3{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of the population), then the Deamidated gliadin peptide IgG antibody is used for screening. If the serological tests are equivocal, then genetic testing is the next step.

If your symptoms do not fully resolve with a low-FODMAP or gluten-free diet, your healthcare provider may investigate whether you have specific food allergies or food intolerances. Such a diagnosis may require testing and the input of an allergist. Your diet, then, would need to be further adjusted accordingly.

Foods for IBS-C

To ease chronic IBS-associated constipation, you will almost inevitably need to eat more fiber. It is important to increase the intake gradually to allow your body time to adjust. Generally speaking, soluble fiber is better tolerated by people with IBS than insoluble fiber.

You will also need to eat foods that contain healthy polyunsaturated or monounsaturated fat. Foods that are high in saturated fat and sugar are known to promote constipation.

IBS-C: Compliant Foods

Whole-grain bread and cereals
Oat bran
Fruits (especially apples, pears, kiwifruit, figs, and kiwifruit)
Vegetables (especially green leafy vegetables, sweet potato, and Brussels sprouts)
Beans, peas, and lentils
Dried fruit
Prune juice
Non-fat milk (in moderation)
Yogurt and Kefir
Skinless chicken
Fish (especially fatty fish like salmon and tuna)
Seeds (especially chia seed and ground flaxseed)
Clear soups

IBS-C: Non-Compliant Foods

White bread, pasta, and crackers
Unripe bananas
Persimmons
Fast or fried foods
Baked goods (cookies, muffins, cakes)
White rice
Full-fat cream and dairy (including ice cream)
Alcohol (especially beer)
Red meat
Potato chips
Chocolate
Creamy soups

Foods for IBS-D

If your IBS symptoms involve diarrhea, it is best to stick with bland foods, especially if your symptoms are severe. Fatty, greasy, or creamy foods are to be avoided as they can speed up intestinal contractions, causing cramping and runny stools.

Avoid insoluble fiber, which draws water from the intestine, making stools loose or watery. Though you should make every effort to eat fruits and vegetables, it is best to limit your intake of fiber to less than 1.5 grams per half-cup during acute episodes.

IBS-D: Compliant Foods

White bread, pasta, and crackers
Whole grains (unless you are gluten intolerant)
White rice
Oatmeal
Skinless chicken
Lean meat
Lean fish (like halibut, flounder, and cod)
Eggs
Boiled or baked potato
Beans, peas, and legumes
Bananas
Rice milk, almond milk, or coconut milk
Low-fat lactose-free milk
Low-fat probiotic yogurt (in moderation)
Unsweetened clear fruit juice
Hard cheeses (in moderation)
Applesauce
Tofu

IBS-D: Non-Compliant Foods

Fast or fried foods
Foods high in sugar (e.g., baked goods)
Fatty meats (e.g., bacon and sausage)
Processed meats (e.g., hot dogs and lunchmeat)
Sardines and oil-packed canned fish
Cruciferous vegetables (e.g., cauliflower, broccoli, cabbage, and Brussels sprouts)
Salad greens and raw vegetables
Bean, peas, and legumes
Citrus fruits
Caffeine
Milk and dairy products (e.g., butter and soft cheeses)
Carbonated drinks
Sweetened juices and fruit nectars
Alcohol
Dried fruits
Miso
Artificial sweeteners (sorbitol and xylitol)

Other Recommendations

Once you find the right diet for you, it’s important to stick with it. Unlike some eating plans, IBS diets are generally intended for a lifetime and often require you to make significant lifestyle changes.

This may not only include avoiding alcohol, caffeine, and fatty foods, but also regular exercise to normalize bowel function and lose weight. A diet alone can often fall short in controlling IBS symptoms if you remain inactive and/or overweight.

At present, there is no indication that a low-FODMAP diet or gluten-free diet can be used on an “as-needed” basis to treat acute symptoms. With that said, you may want to increase your intake of certain foods if you have diarrhea or eat extra prunes or bran on days when constipation symptoms are acute.

Meal Timing

Many people with IBS find that eating smaller, more frequent meals places less stress on the digestive tract than sitting down for three large meals. Doing so ensures that the bowels move regularly and gently, as opposed to suddenly being full and then having nothing in them for five to six hours straight.

However, some people with IBS-D may be advised to eat a substantial breakfast or sip coffee first thing in the morning to stimulate a bowel movement (referred to as a gastrocolic reflex). Doing so may keep you regular throughout the day. Taking a short walk after eating also helps, as can sitting in a chair during meals rather than slouching on the sofa.

How you eat plays a role in whether you experience IBS symptoms or not. Eating slowly with concerted pauses between bites can reduce the amount of air you swallow during a meal.

The same applies to eating on the run, sipping drinks through a straw, and chewing gum, each of which introduces air into the stomach and increases the risk of gas, bloating, and stomach pain.

Cooking Tips

When embarking on an IBS diet, the number-one rule is to avoid any deep-fat frying. As much as you may enjoy French fries, donuts, or fried chicken, these types of foods are banned whether you have IBS-C or IBS-D.

Instead, grill, roast, or pan-fry meats with as little oil as possible. One trick is to spray oil onto the meat rather than pouring oil into the frying pan. You can also lightly sear meat, chicken, or fish to get a nice crust and then finish it off in a hot 425-degree oven for a few minutes, just like restaurants do. An air fryer may also be a good investment.

Vegetables

Steaming vegetables make them more digestible, especially if you are prone to diarrhea. If you love salads but find them hard to digest, look for cooked salad recipes (like a Mediterranean Heart of Palm Salad or a Grilled Eggplant Salad). Peeling vegetables, tomatoes, and fruit also makes them more digestible.

Instead of salad dressings or sauces, use a squeeze of lemon or lime, some chopped fresh herbs, or a mild tomato or mango salsa to flavor foods.

Beans

To reduce gassiness from canned beans, rinse them thoroughly and allow them to soak in a bowl of cold water for 30 minutes. If starting from scratch, soak the dried beans twice—first in hot water for a couple of hours, then in cold water overnight—before cooking them slowly in fresh water until very soft.

Some people claim that adding ground ajwain (a type of caraway) or epazote (a Mexican herb with a pine-like aroma) can dramatically reduce the gassiness of beans as they cook. While there’s no proof of this, it can’t hurt to try it.

Special Considerations

Diets as restrictive as the low-FODMAP and gluten-free diet can be difficult to sustain. They require a commitment on your part as well as buy-in from your family. By focusing on the benefits to your health and well-being rather than the foods you’re deprived of, you can learn to cope with the challenges of the diet and begin to normalize IBS in your life.

Health Concerns

Both the low-FODMAP and gluten-free diets have their benefits and shortcomings. Both are considered safe in adults as long as the daily recommended intake (DRI) of protein, carbohydrates, and nutrients is met. With that being said, nutritional deficiencies are common due to the diets’ lack of whole grains, dairy, and other important food groups.

For the most part, the diets can be used safely in people with diabetes and hypertension (high blood pressure) since many of the foods are considered beneficial to these conditions.

Both diets require a period of adjustment, during which time you may experience short-term side effects like tiredness or bloating. Most of these resolve over time, although some (like food cravings) take a concerted effort to control. The greater concern is the long-term impact of these diets on your health.

Pregnancy

Nutritional demands increase during pregnancy, and following these diets may not meet your dietary needs. Both low-FODMAPs and gluten-free diets eliminate wheat and may be low in:

Iron
Folate
Fiber
Calcium
Thiamine
Riboflavin
Niacin

All of those nutrients are necessary for normal fetal development. While prenatal vitamins can help overcome these deficiencies, these shortcomings demonstrate how detrimental these diets can be if left unsupervised.

Children

The above-mentioned nutrient deficiencies are one of the reasons why low-FODMAP and gluten-free diets are used with extreme caution in children who otherwise need a healthy, balanced diet to ensure normal growth and development.

In children, a low-FODMAP diet is only used with a confirmed IBS diagnosis and a lack of response to conservative therapies. Similarly, a gluten-free diet should only be used in children who are positively diagnosed with celiac disease or non-celiac gluten intolerance.

Risk of Eating Disorders

Beyond the aforementioned risk of nutritional deficiencies, some scientists are concerned that restrictive diets like these (particularly those used without medical motivation) can lead to disordered eating. This was evidenced in part by a 2017 study from Sweden in which young girls with celiac disease were 4.5 times more likely to have anorexia than those without.

Altered Gut Flora

Others question whether the long-term use of restrictive diets might permanently alter the gut flora, increasing the risk of bowel infection.

Heart Health

There is even evidence that certain food restrictions can affect heart health. A 2017 study in the BMJ Clinical Research suggested that the avoidance of gluten in people without celiac disease increases the risk of cardiovascular disease due to the lack of beneficial whole grains.

Sustainability and Practicality in the Real-World

One of the common drawbacks to the low-FODMAP and gluten-free diets is the impact they have on one’s social life.

A 2018 review of studies in Gastroenterology & Hepatology reported that persistent dedication to a restricted diet contributes to increased rates of social isolation as well as feelings of anxiety and inadequacy if adherence to the diet falls short. Luckily, there are ways around some of these concerns.

Dining Out

Unlike previous decades, gluten-free dining options have increased considerably, making it easier to dine out with friends, families, and work associates. Some casual dining chains have even gotten in on the act.

Even if a restaurant isn’t gluten-free or doesn’t have low-FODMAP options, you can check the online menu before you arrive and usually find something you can eat. Some restaurants may even make accommodations if you call far enough in advance and advise them of your dietary concerns.

Food Preparation

Home cooking has obvious health advantages but is especially valuable if you have IBS, as it provides you full control over your ingredients. The advent of low-FODMAP and gluten-fee cooking has inspired food bloggers to post their favorite recipes online, many of which are good for the family as well as friends.

For those who are too busy to cook, there is a growing number of meal kit delivery services that specialize in gluten-free foods as well as several that have started to offer low-FODMAP options.

Cost

Another issue is the typically higher cost of gluten-free and low-FODMAP foods at grocery stores.

A 2018 study from the United Kingdom reported that gluten-free foods were 159{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} more expensive than their regular counterparts. This can make the cost of gluten-free eating prohibitive (although the costs can usually be reduced by avoiding packaged foods and eating real foods prepared at home).

By contrast, low-FODMAP packaged foods are relatively difficult to find, with only a handful of specialty producers (Rachel Pauls Food and Fody) offering snacks, spices, dressings, and soup bases. These also tend to be quite costly.

Support and Community

It is hard to go it alone if you decide to start an IBS diet. As much as you may want to avoid “burdening” your family with your decision, you may find it harder to cope if you isolate them from what you are going through.

Instead, make them a part of the process by educating them about what IBS is and how the diet is meant to help. In some cases, it may open the door to making positive changes to your entire family’s diet, rather than ones that only benefit you. Looping them in also means you are more likely to gain their support and less likely to be sabotaged by those who might dismiss the diet as a “fad.”

If you are struggling to cope with the diet, let your healthcare provider know so that adjustments can be made. You should also seek support from others who have experienced what you are going through.

There are plenty of IBS support groups on Facebook as well as community forums offered by the non-profit IBS Patient Support Group. Your healthcare provider may also know about live IBS support groups in your area.

There are even low-FODMAP apps and gluten-free apps that can help keep you on track if you need support, encouragement, or inspiration.

Summary

The relationship between food and IBS is a complex one, but there are changes you can make in both how you approach meals and the foods you choose to eat. A smart eating strategy can dovetail nicely with the medical treatment you receive from your healthcare provider to relieve and control IBS symptoms.

April 2, 2023

Think Healthcare shares tips for healthy eating for National Nutrition Month

Dr. Erika Rothgeb shares tips for healthful eating for Countrywide Nutrition Month

1. Take in Slowly

2. Appreciate the Food stuff You Take in

3. Hold a Daily Gratitude Journal

4. Batch Cook and Prep

5. Really don’t Ignore the Weights

6. Get Enough Z’s

7. Never Skip Meals

8. Remain Hydrated

9. Minimize Calories, Not Taste

10. Reorganize Your Plate

11. Commence In which You Are and Do What You Can

12. Think Big — Not Compact

13. Search Beyond the Scale

14. Give Your Breakfast a Protein Raise

15. In Reality, Eat Protein at Every Meal

16. Try to Consume Predominantly Entire, Minimally Processed Foods

17. Limit High-Glycemic Carbohydrate Food items

18. Experiment With Fruits at Dessert Time

19. Eat Breakfast Like a King, Lunch Like a Prince, and Meal Like a Pauper

20. Get Into Food Preparing

21. Make a Grocery Record and Adhere to It

22. Consider Stock of What is in Your Kitchen area

23. Have the Right Tools on Hand

24. Browse Food stuff Labels

25. Select Tremendous Treats

Fad diets

Intermittent fasting

Supplements

Superfoods

How to Avoid FODMAPs to Lessen IBS

Dietary Recommendations for IBS

Low-FODMAP Diet for IBS

Gluten-Free Diet for IBS

Foods for IBS-C

Foods for IBS-D

Other Recommendations

Meal Timing

Cooking Tips

Special Considerations

Health Concerns

Sustainability and Practicality in the Real-World

Cost

Support and Community

Summary

Nordic Diet plan

Asian Eating plan