A 5-PART GUIDE ON HAVING GOOD LEVELS OF PREBIOTICS
Issue 8 I September 2017
9 POINTERS TO REDUCE DEPRESSION BY
A 6-PART GUIDE ON THE
6 TIPS FOR GOOD
AN 8-PART CHECKLIST ON THE
6 POINTERS TO BE A
8 ANSWERS TO YOUR QUESTIONS ON NATURAL PREBIOTICS AND DIETARY FIBER
A 6-PART GUIDE ON
THE BENEFITS OF BONE
AN 8-PART CHECKLIST
ON THE MOST COMMON
8 ANSWERS TO
YOUR QUESTIONS ON
AND DIETARY FIBER
A 5-PART GUIDE ON THE
HEALTH BENEFITS OF
A 5-PART GUIDE ON
HAVING GOOD LEVELS
7 AYURVEDIC TIPS FOR
6 TIPS FOR GOOD
A 4-PART CHECKLIST
TO SEE IF YOU ARE
5 TIPS TO IMPROVE YOUR
9 POINTERS TO REDUCE
MAINTAINING A HEALTHY
A 6-PART GUIDE TO
DETERMINING IF YOU HAVE
A 5-PART GUIDE TO USING
PROBIOTICS TO CURE SKIN
A 5-PART CHECKLIST OF
FOODS RICH IN ZINC
6 POINTERS TO BE A
ESSENTIAL OILS AND
LETTER FROM THE EDITOR
Head of Creatives
Quality Assurance Editor
Nicole S. Ross
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please contact KJ Ross at
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Welcome to the eighth issue of Gut
Health Problems! Summer has just
about made way for fall and with
it, come different adventures. No
matter where your path may lead
you, our goal is to make sure that gut
troubles stay out of your way.
In the last issue, we talked about the
answers to plant-based, calcium rich
foods, ways to eat healthy without
feeling like you’re on a diet, foods
that fight stress, and more. You
learned reasons to eat probiotic
yogurt, iodine-rich foods, and the
health benefits of curcumin in
turmeric. In this release, we have
an overview of the vast benefits of
probiotics, a checklist of foods rich
in zinc, an intro to determining if you
have fiber deficiency, and more.
Intestinal discomfort, whether
chronic or occasional, is something
worth taking the time to prevent.
And while we all have those foods
that give us problems, you may
actually be able to make a change
that makes a bigger difference than
you ever imagined. Just reading a
few of our tips and guides could
set all of that in motion. Thanks for
reading, and don’t forget to have a
look at our next issue!
Gut Health Problems Magazine
A 6-PART GUIDE ON THE
BENEFITS OF BONE BROTH
Read these 6 tips on the benefits of bone broth and avoid the discomfort of a
Broth is an
have been using for ages,
and it has recently regained
popularity and was even
called “trendy” on the
Today show. A true “what’s
old is new again” story that
our great grandmothers
would probably laugh
about, modern culture
is finally catching up to
what traditional cultures
have known for years: that
broth is an inexpensive
and versatile source of
nutrients. Years ago, many
families kept a pot of broth
simmering on the hearth.
Broth is easily and simply
made by boiling bones
(beef, chicken, fish, etc)
in water with an acid (like
vinegar) and optional
September 2017 7
If you think you might have fiber deficiency, then make sure you take the time to read these 6 signs that will
help you be certain - and turn it around.
CLICK HERE TO LEARN MORE
spices, vegetables and herbs. Broth can
boil for as little as 4 hours or up to 48 (or
more as traditional cultures did). There
are many recipes available, but in case you
need some convincing, this is a guide on
the reasons to consume broth regularly.
IT’S EASY TO GET BONE BROTH
One of the best ways to get bone
broth is to make it yourself. This is
the least expensive and most nutrient
dense way to get broth if you can
find quality (grass fed, organic) bones
locally. Emphasis is on the organic part!
BONE BROTH SUPPORTS
THE IMMUNE SYSTEM
Bone broth could actually be called
a “superfood” thanks to the high
concentration of minerals. The bone
marrow can help strengthen your
immune system, which of course, won’t
surprise your grandmother (who always
made chicken soup when you got sick!)
A Harvard study even showed that some
people with auto-immune disorders
experienced a relief of symptoms
when drinking bone broth, with some
achieving a complete remission.
If you can’t or just don’t want to make
broth, there are now some places that you
can order it online and have it shipped. Do
your research thoroughly and pick a broth
that ships locally and has top notch flavor.
If you don’t live in the US, try searching for
a similar service near you.
The glycine in bone broth has been shown
in several studies to help people sleep
better. Adequate sleep, as you probably
know, plays a huge role in the strength
of your immune system. Being able to
sleep comfortably also helps the body to
BROTH VS BONE BROTH VS STOCK
Broth is typically made with meat and can contain a small amount of bones (think of
the bones in a fresh whole chicken). Broth is typically simmered for a short period of time (45
minutes to 2 hours). It is very light in flavor, thin in texture and rich in protein. Stock is typically
made with bones and can contain a small amount of meat, rich in minerals and gelatin.
Bone broths are typically simmered for a very long period of time (often in excess of
24 hours). This long cooking time helps to remove as many minerals and nutrients as
possible from the bones. At the end of cooking, so many minerals have leached from
the bones and into the broth that the bones crumble when pressed lightly between your
thumb and forefinger.
BONE BROTH HAVE
ESSENTIAL AMINO ACIDS
Broth is an excellent source of several
essential amino acids that are often difficult
to get from diet alone. One is proline, a
precursor for hydroxyproline, which the
body uses to make collagen. Proline helps
the body break down proteins and helps
improve skin elasticity and smoothness
(and avoiding wrinkles). It is often
recommended for its benefits to the heart,
including keeping arteries from stiffening.
Another is glycine, which is necessary for
DNA and RNA synthesis and digestive health.
It is used for the production of glutathione,
for blood sugar regulation and digestion
(through bile salt regulation). Glycine
also enhances muscle repair/growth by
increasing levels of creatine and regulating
Human Growth Hormone secretion from
the pituitary gland.
September 2017 9
SUPPORTS HAIR, SKIN, NAILS & JOINTS
Broth contains the collagen, which
supports hair, skin and nail health. It
also contains glucosamine, chondroitin
sulphates and other compounds that
support joint health. Bone broth provides
the amino acids needed for collagen
production. Collagen keeps the skin
smooth, firm and reduces wrinkles.
In a study on mice, one group was
exposed to sunlight (increasing time and
intensity) and another group was exposed
to sunlight (same way) but received
supplemental gelatin. Mice exposed to
the light without the gelatin had a 53%
average decrease in the collagen content
of their skin, compared to the mice that
received no ultraviolet light exposure
at all. Astonishingly, the mice that were
exposed to the light, but also fed gelatin
had no collagen decrease at all.
HEAL AND SEAL YOUR GUT
A cup a day works miracles for leaky
gut syndrome but it’s also good for protecting
non-leaky guts. The gelatin in the bone
broth (found in the knuckles, feet, and other
joints) helps seal up holes in intestines. This
helps cure chronic diarrhea, constipation,
and even some food intolerances.
In a review with a nutritionist about leaky
gut syndrome, she said that all of her
patients drink bone broth and not only did
they see vast improvements in gut issues,
but she called it “magic.” Diets that were
developed to help address digestive issues
and/or autoimmunity - FODMAP, GAPS,
Specific Carbohydrate, and Autoimmune
Protocol - all include the use of bone broth.
So if you were wondering if bone broth
can heal your leaky gut, the answer is yes!
If you’re wondering how to use the broth,
there are a variety of great ways. Some
of these include as a base for soups
and stews, in a mug by itself as a warm
drink, and as a base for gravy and sauce.
You could also use it to cook veggies in
for extra nutrients, or even dehydrate
to make your own bouillon powder.
Overall, the benefits of bone broth are
easy to see. From stronger bones, immune
support, healing your gut and looking
younger, there’s a lot to love. Many people
are swearing by the new trend, which
actually isn’t so new after all.
September 2017 11
A 5-PART GUIDE ON HAVING
GOOD LEVELS OF PREBIOTICS
Read these 5 tips on having good levels of prebiotics. Don’t go wasting your
money on prebiotic enhanced foods!
Probiotics are the natural,
beneficial bacteria that
comprise the indigenous
flora of the digestive tract.
Microbiologists have identified
300-400 different strains of “good”
bacteria lining the gut, which as a group
work to prevent invasion by pathogens,
stimulate the immune system, sustain
integrity of the gut and provide a means of
nourishment by synthesizing absorption
of various amino acids, vitamins and
minerals that are the building blocks of
our bodies. The literal interpretation of
the word probiotic is “for-life,” which
serves as a beautiful translation in a
world that is all too commonly about
sterilizing, containing and squandering
flora indiscriminately through antibiotics,
heating, refining and processing foods,
adding artificial “enhancements” to
water and toxic chemical exposure.
Prebiotics are indigestible dietary fibers
that probiotic bacteria use as a source of
fuel to flourish, grow and proliferate. Made
up of non-living organic matter, prebiotics
are basically the main food source that
nourishes the beneficial bacteria lining
your gut. An integral piece of gut health,
September 2017 15
Check out these 5 tips on foods that are rich in Zinc and avoid the frustration of being sick due
to Zinc deficiency.
CLICK HERE TO READ MORE.
the discovery of prebiotics and supporting
theories is relatively recent, with the term
first being defined in 1995. Since that
time, numerous studies have shown that
maintaining adequate prebiotic intake
has many potential benefits that include
maximizing dietary mineral absorption,
improving bowel movement regularity,
enhancing control of appetite and weight,
increasing immune factors, and more.
PREBIOTICS IN INSOLUBLE
AND SOLUBLE FIBER
Unlike probiotics, which are living
organisms, prebiotics are food ingredients.
Prebiotic compounds can be found in
certain food items that are rich in dietary
fiber. Usually when we think about fiber,
images of dense bran muffins and spoonfuls
of powdery fiber supplements swirled into
a glass of orange juice, come to mind. This
trendy type of fiber is found in whole grains,
vegetables, coconut flour and supplements
galore, is widely acknowledged for its
Because such insoluble fiber does not
dissolve in water, it passes through the
gastrointestinal tract relatively intact.
Thus, it can be helpful in promoting the
regularity of bowel movements by retaining
water and encouraging the passage of
food and waste through the GI system.
Soluble fibers are a lesser-discussed food group whose unique composition allows them
to be broken down and fermented in the colon. Oftentimes this fermentation process
results in the creation of a gel-like substance that lubricates the gastrointestinal tract
and slows digestion to allow for maximum mineral absorption. Soluble fibers also contain
special prebiotic compounds- the ingredients that the probiotic bacteria in the colon use
as “food” or fuel. These specific substances are released when soluble fibers are broken
down due to destructive conventional agricultural processes and a changed natural
environment, viable sources of prebiotics are somewhat limited in the modern diet.
GET A BOOST FROM
Studies have shown that Americans have a
very low average prebiotic intake, with 70%
of daily values coming from questionable
wheat-based sources, and 25% from
onions. Keep in mind that cooking foods
appears to reduce existing prebiotic
content by 25-75%, so consuming the
above foods in a raw state is the superior
way to enjoy them as far as prebiotics go.
If you are unsure about constantly smelling
of raw onion and garlic however, or simply
don’t get enough of these foods in your
diet, another beneficial way to ensure
you are obtaining a balanced amounts of
prebiotics is to take a combination pre/
probiotic supplement- more fancily known
as a synbiotic. Supplements like Prescript
Assist have been found to be particularly
helpful in fortifying the microflora of the
gut. In particular, Prescript Assist, with
29 different strains of beneficial bacteria
coupled with a nourishing prebiotic base,
is designed to be highly stable and viability
is conveniently maintained without a need
September 2017 17
Prebiotics can be especially beneficial to
people with diabetes, slowing the absorption
of nutrients in the digestive track and thus
preventing the spike in insulin secretion from
the pancreas. This keeps blood sugar on a
more even keel. Better gut function has been
linked to a stronger immune system. Since
prebiotics act as a virtual broom, 6-waysprebiotics-improve-your-health
out the colon periodically, they help to
strengthen the gut and increase immunity.
New research is being done every day on the
advantages of prebiotics. Other suspected,
though still unproven, benefits include
increased magnesium absorption, a reduced
risk of colon carcinogenesis, and a decrease in
triglycerides - the fat in the bloodstream that
helps the body produce energy. Increasing
prebiotics can decrease the incidence of
diarrhea, gastroenteritis and colitis by helping
to normalize bowel function.
COLON PH AND
The two most well understood friendly
bacteria that colonize the human body are
bifidobacteria and lactobacilli. These two
types of microbiota produce lactic acid
which protects the colon by decreasing
pH. A lower pH in the colon reduces
colon cancer risk by inhibiting pro-cancer
enzymes. Lactic acid bacteria also produce
short-chain fatty acids such as butyrate.
Prebiotics help to prevent against cancer
cell formation by improving digestion and
the environment of the gut microflora.
Additionally, they reduce the colon pH and
increase the production of the short chain
fatty acid butyrate. When bifidobacteria
eat inulin in the gut, they produce three
short-chain fatty acids that are believed to
fight certain types of cancer. Also, when
the gut flora produce butyric acid, they
can kill human color adenoma cells, which
are very close relatives of cancer cells.
FOODS HIGH IN PREBIOTICS
Foods high in insoluble fiber, or fiber
that’s not broken down during digestion,
provide a large dose of prebiotics. These
food sources include but are not limited
to: chicory root, Jerusalem artichokes,
garlic, onions, leeks, and bananas.
Other foods contain trace amounts
of prebiotics, such as bran, honey,
soybeans and other fruits and vegetables.
Wine actually includes a small amount
of prebiotics as well as probiotics. But
eating a well-balanced diet high in fresh
foods is really the best way to ensure
that you’re getting enough prebiotics.
Just remember, your mom was right:
you can’t go wrong with roughage.
Currently, no recommended level of
intake for prebiotics has been established.
However, the International Scientific
Association for Probiotics and Prebiotics
has documented a prebiotic effect by
consuming 5 to 8 grams of FOS or GOS
per day. The typical Western diet provides
about 1 to 4 grams per day, so there
is room for including more prebiotics.
Intake higher than 10 grams per day,
however, may cause side effects such
as bloating and increased flatulence.
To reap the benefits shown above, you don’t
need to buy prebiotics-enhanced foods. You
may simply increase your intake of foods
rich in calcium and Vitamin D to increase
calcium absorption, consume foods with
added probiotics to increase the count of
beneficial bacteria in your gut, or simply
increase fiber and fluids in your diet to
alleviate constipation. Before you rush out
to the stores to buy prebiotics-enhanced
foods, you may want to try eating more
foods that are naturally rich in prebiotics,
such as onions, bananas, and asparagus,
which also offer other health benefits.
September 2017 19
AN 8-PART CHECKLIST ON THE
The next time you do your groceries, make sure to read the label if what you
are buying is genetically modified or not. Here’s a checklist to get started.
GMO foods refer
to crops and
modified typically to
protect them from pests or
disease, to boost nutrient
value, or to improve size
and taste. These altered
foods are typically cheaper
to grow and manufacture,
as they often require
smaller quantities of energy
and water to process,
but boost larger yields.
Across America, GMO foods
can be found everywhere
and in basically everything
we consume. Pretty much
every stage of the food
production process from
crop growth to processing to
animal feeding. Any of these
popular foods on your table
have likely been genetically
modified in some form.
September 2017 23
Read these 5 tips on how to improve your child’s digestion and avoid the frustration of digestive problems.
CLICK HERE TO LEARN MORE
Let’s begin with one of the most
obvious. According to researchers at
Michigan State University, GMO corn takes
up roughly 80-percent of the American
corn market. This is all thanks to the big
conglomerate biotech seed companies
(i.e., DuePont/Pioneer, Monsanto, Hi-
Bred, Dow, AgroSciences, and Syngenta).
There have been numerous criticisms in
using GMO foods. The most common of
these issues relate how consuming GMO
foods negatively affect human health.
In fact, several studies out of Norway,
Hungary, Austria, Ireland, Turkey, and
Australia all blame GMO corn used for
human eating and in animal feed for
raising obesity rates (especially in children)
as well as a slough of organ disorders,
such as heart disease and type II diabetes.
According to non-profit organization,
Green American, almost 60-percent of
American sugar originates from genetically
modified sugar beets. This is attributed
to a herbicide sprayed to protect plants
from agricultural pests and weeds. Aside
from ensuring that weeds and insects
do not destroy the crop, the herbicide
is also used to speed up plant growth.
The Sugar Beets are used in numerous food
items. This cash crop is turned into sugar.
This means that sugars added to processed
snack foods, soups, canned sauces, cereals,
and breads contain genetic modifications.
When it comes to genetic modifications, potatoes are one food being
targeted by farmers and leading health organizations alike. There seems to be
a wide range of application for the Potato. Agricultural scientists have research
underway to engineer disease-resistant potatoes (i.e., to Phytophthora infestans).
Included in this research are tadders that are easier to process in non-consumables (i.e.,
glue and lubricants). Potatoes are also being researched on how it can aid in preventing
certain diseases. The World Health Organization scientists are working to infuse potatoes
with a cholera vaccine-like to eventually distribute and market to at risk countries.
ZUCCHINI & YELLOW SQUASH
Yellow squash and zucchini are two
vegetables that are particularly prone to
insects. It is for this reason that scientists
hatched a toxic protein to protect them from
vermin and disease. Obviously, for those
people who eat these vegetables, the toxic
protein found its way to the human body.
Blood samples were taken from human
participants in a study published by the
Food & Environment Reporting Network.
The study showed traces of insecticide
excreted. So even though GMO numbers
from these crops are low right now,
chances are they will flourish in the future.
Although many oils come into
our kitchens genetically modified,
canola oil is a big culprit. Most, if not all
Canola Oil is genetically modified. This
is because rapeseed oil (the primary
oil used in canola) was approved for
chemical alterations back in 1996.
Just how wide spread is the genetically
modified Canola oil? You will be surprised
just how wide spread genetically modified
Canola Oil is. Currently, the US National
Center for Food and Agriculture estimates
that up to 90-percent of America’s canola
crops have been genetically modified.
September 2017 25
Like corn, researchers at Michigan
State University confirm that over
70-percent of US soybean crops enter
the market genetically modified. The
modifications are made to protect the
crops from RoundUp. This is a popular
herbicide used to banish weeds.
If you think about it, so many of the foods
people consume contains soy in one form
or another. Consider this for a moment,
soybeans are used in a wide variety of
products, from sauces to snack foods. The
chemical residue that sticks with soybeans
through harvesting, manufacturing, and
packaging is scary stuff!
Considering that the very first
genetically modified vegetable to
hit the US market was the Flavr Savr
tomato, cultivated in California, in
1994, tomatoes have been under the
microscope of genetic engineering. The
first altered tomatoes were injected with
modified genes engineered to resist
antibiotics. This is to help them grow
larger, longer, and more resilient against
pests, disease, and long transportation.
The current genetically engineered
tomatoes lack the antibiotic resistant
genes. To remedy this however, Israeli
scientists merged a tomato with a lemon
in 2007. This resulted into the very
first bio-engineered lemato, a longerlasting,
mild, fruity-smelling version of
When the topic of growth hormones
is brought up, milk is often the first
consumer product scrutinized. This is not
surprising given the volume of milk that is
infused with growth hormones. Estimates
claim that one fifth of all US dairy cows
are injected with rBGH (recombinant
bovine growth hormone) to boost
weight, growth, and milk production.
From milk to butter to cheese, it’s frightening
how much growth hormones spread out to
our daily diet. What’s scarier is that cow’s
milk infused with growth hormones has been
banned from several countries. Canada, Japan,
Australia, and New Zealand have all banned
this product due to transference into milk
products and humans who consume them.
The next time you do your groceries, make
sure to read the label if what you are buying
is genetically modified or not. The best way is
to look for organic and non GMO labels. Use
this checklist to help you pick the smarter
and healthier choice.
September 2017 27
7 AYURVEDIC TIPS FOR
Ayurveda may be just the answer to your gut health problems. Here are 7
ayuvedic tips for healthy digestion.
Do you suffer from everyday
digestion problems: gas,
bloating, stomach discomfort,
occasional heartburn, or
fatigue after eating? A simple solution to
these common complaints is to consider
not only what we eat but how we eat.
STOP MULTITASKING MEALS
We’ve all seen, or maybe even
been, the person multitasking our
meal. In the rush of everyday life,
multitasking has been the byword to
get things done efficiently. However,
we tend to bring this prized skill even
during meal times. Eating lunch while
driving through traffic or catching a bite
to eat at our desk because we could not
take the time to have a proper lunch.
Our bodies need an uplifting and settled
environment in order to process and
absorb the nutrients from our meals.
Eating meals should be an enjoyable event
and eating in a proper setting makes it
more relaxing. If that is not available,
then we should at least be sitting down to
eat not standing, walking, or driving our
way through a meal!
September 2017 31
ENJOY THE ACT OF EATING
The act of eating is life-giving.
The process of eating, according
to Ayurveda, is important for the
development of consciousness as well
as our physical health. The adage, you
are what you eat, holds true here.
When we sit down to eat, our stomach is
in a relaxed posture and our awareness
is on the taste, texture, and smell of the
food. You’ll become more aware of the
food that you are eating and be more
appreciative of the falvorful details. This
will greatly improve our digestion.
The next time you do your groceries, make sure to read the label if what you are buying is genetically
modified or not. Here’s a checklist to get started.
CLICK HERE TO READ MORE.
STIMULATE THE DIGESTIVE FIRE
Improve digestion by stimulating the agni, or digestive fire, before we begin
eating. Weak digestive agni may result in fatigue after eating, so Ayurveda recommends
eating a one-inch piece of fresh ginger with a few drops of lemon juice and a few
pinches of salt before a full meal. This starts to activate the salivary glands, producing
the necessary enzymes so that nutrients from food are easily absorbed by our
body. Maintain healthy, strong digestion by adding ginger as a herbal supplement.
Balancing the digestive fire is key in Ayurveda. If the flame is very low, it will take a long
time to cook the food. In the same way, if the fire is too big, it can burn the food. If we
put a huge log on a low fire, it will extinguish it. Our digestive fire should be balanced so
that we can digest our meals efficiently and smoothly.
AVOID COLD DRINKS AND FOODS
This is like pouring cold water on
burning logs. Iced water, normally served at
restaurants, extinguishes the digestive fire.
Even juice or milk right out of the refrigerator
is too cold for digestion. Juice should be taken
at room temperature and water without ice.
Once you get into this habit of drinking
beverages at room temperature, you will
notice a dramatic improvement in your
digestion and the way your body feels
while eating and after the meal. Cold
drinks and foods mixed with warm, cooked
foods can cause stomach cramps, bloating
and general discomfort in the stomach
area. If you have pitta imbalance, you can
take cool drinks in between meals. Cold
or frozen foods are not recommended for
pitta either because, even though they
may temporarily cool down the heat, the
Agni is still being overstimulated and the
imbalance will continue.
EAT MEALS ALIGNED
WITH NATURE’S RHYTHM
Have you ever gone out for a late dinner
and found that it was a strain to wake up
the next morning, or that it was difficult
to be efficient during the following
day? These are often the side effects
of improperly digested food. The best
way to avoid these problems is to follow
nature’s rhythm of suitable times to eat.
When the sun is strongest, between 12
and 2 p.m., is when the digestive fire is
also strongest. Agni is associated with
the sun, and we know through Ayurveda
that our mind and body are connected
to the environment in which we live.
Lunch should be the largest meal of the
day, since that is the time the digestive
agni is working at its maximum potency.
As the sun goes down, so does our agni.
Dinner should be lighter than lunch, and
should ideally be eaten before 8:00 p.m..
September 2017 33
Late-night meals interfere with sleep, and after 10:00 p.m. the body is working to burn
off toxins and continue to digest food from the day. If you eat after 10:00 p.m., the food
may cause toxins to accumulate in the system, and as a result the next day you wake up
tired. If you are not able to wake up fresh and clear, then it is important to analyze the
quantity of food and the time of night you are eating dinner.
DRINK LASSI (YOGURT
Drink a fresh yogurt Lassi either during or
after the meal. This drink consists of 1 cup
fresh homemade yogurt, 1 cup of purified
room-temperature water and sugar to
taste. Blend it for one minute in the
blender. Yogurt is one of the best remedies
and helps in improving digestive health.
Lassi is light and contains necessary
bacteria that lubricate the intestines to
help digestion go smoothly. Lassi helps
reduce gas and bloating. It also tastes
delicious and can make a meal more
satisfying and nutritious.
TRIPHALA FOR DIGESTION
Triphala is a powerful formulation
(combination of 3 herbs: amalaki, bibhitaki
and haritaki) that detoxifies the colon and
aids in gentle elimination while increasing
absorption of nutrients. For most people,
Triphala is a mild laxative, and for that
reason it is excellent for clearing toxins
from the digestive system. In moderate
doses it is gentle, and detoxifies the
body slowly. Because it is slow, you can
take Triphala for longer periods of time,
and then it has a deeply purifying effect.
Take one to three tablets (or equivalent
spoons of powder) with water, one hour
before bedtime. Recommendations for
creating balanced digestion may vary,
depending on your specific dosha balance.
For example, stomach acidity may require
different Ayurvedic recommendations than
for occasional bloating or sluggish digestion.
As mentioned in the beginning of this
article, how we eat is as important on what
we eat. You might not get the full benefit
of the healthy food that you are eating if
you are not eating it in the right way. Use
the tips mentioned to eat your way to a
healthier and more relaxed you.
September 2017 35
8 ANSWERS TO YOUR QUESTIONS ON
AND DIETARY FIBER
Our 8 tips for using natural prebiotics and dietary fibers will set you on the
path to gut health success.
an edible but
the growth and activity
of beneficial bacteria
like bifidobacteria and
lactobacilli in the colon.
suggest that a balanced
plays a key role in the
maintenance of good
health by keeping harmful
pathogens in check.
Dietary fiber can be
defined as the edible parts
of plants or analogous
carbohydrates that are
resistant to digestion
and absorption in the
human small intestine
with complete or partial
fermentation in the large
intestine. Sound familiar?
Dietary fiber plays a
September 2017 39
vital role in the gut including bulking/laxation and hastening ‘transit’ through the
gut (ie. roughage), stimulating the selective growth of certain beneficial gut bacteria
(ie. prebiotic), and slowing the rate of absorption from the small intestine (eg. lower
the glycemic and insulinemic response). Here are answers to some frequently asked
questions about both dietary fiber and natural prebiotics.
These 9 pointers will help you to avoid depression caused by a poor diet. That’s right, it can happen to
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WHAT ARE THE CHARACTERISTICS
OF A PREBIOTIC?
A prebiotic has three main characteristics.
It is a source of food for one or more
strains of beneficial bacteria. It must
remain undigested until it reaches the large
bowel. And lastly, it modifies the colonic
microbiota in such a way that contributes
to the health and well-being of the host.
Unlike probiotics in which beneficial strains
are introduced into the gut, the aim of
taking prebiotics is to promote the growth
of good bacteria that are already in the
gut by increasing their food supply. Hence,
taking probiotics, either through fermented
foods or supplements, does not negate the
effects of prebiotics, and may in fact be
complementary. Read on for a list of foods
that are naturally high in prebiotics.
WHAT ARE SOME FOODS THAT ARE
NATURALLY HIGH IN PREBIOTICS?
Dietary fibers classified as having
high prebiotic effects includes inulin,
fructo-oligosaccharides (fructans , FOS)
and galacto-oligosaccharides (GOS).
Vegetables include Jerusalem artichokes,
chicory, garlic, onion, leek, shallots,
spring onion, asparagus, beetroot, and
more. For fruits, try custard apples,
nectarines, white peaches, persimmon,
tamarillo, watermelon, and rambutan.
Nuts and seeds include cashews, pistachio
nuts. Chickpeas, lentils, red kidney beans,
baked beans, and soybeans are excellent
legumes. Dont forget bread, cereals
and snacks either: barley, rye bread, rye
crackers, pasta, gnocchi, couscous, wheat
bran, wheat bread, and oats.
IS MILK A PREBIOTIC?
Mother’s milk is most likely the first
prebiotic you have ever taken when you
first stepped into this world. Besides being
rich in lactose, human milk also contains
non-digestible oligosaccharides which are
favored by bifidobacteria and lactobacilli.
More than just a source of food, studies
found that babies who were given breast
milk were fitter than those who were
formula-fed. They suffered less colds and
were less prone to allergic diseases. One of
the reasons, researchers believed, is due
to a richer gut microflora supported by the
oligosaccharide content in mother’s milk.
But if for some reasons you cannot breast
feed your baby, all is not lost. While it is
still not possible to replicate breast milk,
we can reproduce the prebiotic effects
of human milk oligosaccharides using
galacto-oligosaccharides (GOS) or other
prebiotics. GOS are compounds produced
through the enzymatic conversion of
lactose from cow’s milk.
WHAT IS THE MOST THOROUGHLY
Among all the prebiotics, inulin is perhaps
the most widely known and studied. In
several in vitro and human studies, inulin
appeared to have the most impact on the
growth of bifidobacteria, multiplying their
populations in as short as seven days of
consumption. In some studies, populations
of invasive microbes were also reduced.
September 2017 41
Inulins refer to a group of polysaccharides
made up of fructose that cannot be
digested by humans. It is found in many
plants and fruits such as Jerusalem
artichoke, chicory root, garlic, yacon,
jicama, leek, onion, asparagus, burdock
and banana, though the amount in most
of them is believed to be too low to exert
any significant positive effects. A dose of
about five to eight grams of inulin per day
should be enough to favorably change the
composition of the gut microbiota.
IS THERE A COMMON PREBIOTIC THAT
MOST PEOPLE DON’T KNOW OF?
If you have ever seen a doctor for
constipation or hemorrhoid, you are
probably familiar with lactulose. It
is a thick, sweet syrupy liquid that
helps to increase the water content
and volume of the stools so that they
become easier to pass. Unbeknown to
many of us, lactulose is also a prebiotic.
It contains a type of non-digestible sugar
called galactofructose that boosts the
growth of probiotic bacteria, which in
turn helps to reduce the populations of
pathogenic species (source). A dosage of 3 g
per day for 2 weeks appears to be effective
in bringing about a favorable change in the
composition of gut microbiota according to
a small study. Like inulin and GOS, lactulose
also appears to improve the absorption of
calcium and magnesium in a double-blind
study involving 24 male volunteers.
ARE THERE DRAWBACKS TO CONSUMING PREBIOTICS AND DIETARY FIBERS?
Over-consumption of inulin could cause gas and bloating, especially
among sensitive individuals. So it is important to monitor your physiological
responses to look out for symptoms of overdose. Before you start gulping down
buckets of lactulose, do note that excessive intake of the synthetic sugar solution
can cause the same, in addition to abdominal pain, diarrhea, and bad gas.
Some foods such as legumes produce excessive wind. The wind is the result of excessive
gas produced through the action of the gut microflora. This often happens when people
change from a low fiber diet to include very high fiber foods such as legumes. We
recommend you introduce these high fiber foods very gradually over 7 days. This will
give your gut and gut bacteria time to adapt to the greater quantity of fiber arriving in
the large bowel. You should have less problems with excessive ‘wind’.
HOW DO I INCREASE MY DIETARY FIBER INTAKE?
It is recommended that women and men consume at least 25g and 30g of fiber per day,
respectively. Despite these recommendations, many people (Americans especially) do not
eat enough fiber. There are many strategies that can help you to increase your fiber intake.
Eat a high-fiber breakfast cereal. Snack on fruit, nuts, and seeds. Eat fruit and vegetable
skins, don’t peel them. Eat legume or lentil based dishes a few nights a week, for
example felafels, chickpea salad, dhal or lentil soup. Read food labels and choose
foods that are higher in fiber.
September 2017 43
WHAT IS PECTIN?
Pectin - a soluble fiber found in
fruits and vegetables - is better known
as a gelling agent in jams and jellies than
as a prebiotic. But do you know that
pectin actually packs a number of healthpromoting
benefits, including some gutcleaning
prebiotic goodness? In a study
which appeared in BMC Microbiology,
rats that ate a diet high in apple pectin
had reduced levels of pathogenic
bacteria but higher amounts of friendly
bacteria than rodents that fed on whole
apples, apple juice, puree or pomace.
Kiwifruit pectin also displayed prebiotic
potential in an in vitro study which found
that the pectin helped Lactobacillus
rhamnosus adhere better to intestinal
cells than inulin, while reducing the
adhesion of undesirable bacterium
Salmonella typhimurium, the nasty
microorganism behind a number of
multistate outbreaks in the US. But
pectin is more than just a prebiotic.
Researchers have long known that pectin
can help to lower blood cholesterol
levels, particularly very-low-density
lipoprotein cholesterol (VLDL) particles
which gets converted into low-density
lipoprotein (‘bad’ cholesterol) in the blood.
Gut health is much more than just the
small intestine. It’s almost as if there’s an
entirely different digestive system playing
out in the colon. The human colon may
not be as robust and expansive as the
gorilla colon, but it has the potential to
do some damn fine work all the same -
provided it gets the prebiotic fuel it needs.
Supplementation seems pretty safe all
around, especially in the context of a
probiotic-rich diet. Eating a variety of
fresh vegetables (leafy greens like kale,
chard, and spinach, as well as broccoli,
cauliflower, and any other vegetable that
contains soluble fiber) will get you plenty
of soluble, prebiotic fiber in all its forms
and is definitely safe. Hopefully this
answers many of your questions about
prebiotics and dietary fiber.
A 5-PART GUIDE ON THE
HEALTH BENEFITS OF PROBIOTICS
If you’re looking for info on the health benefits of probiotics, then these 5 tips
will help you get up to speed and escape an unbalanced gut.
Broken down, the word
probiotic means “for life”
or “promoting life.” While it
sounds good, you still may
wonder: are probiotics just
another New Age gimmick, or is there
some science behind the health benefits?
Probiotics are live microorganisms that
can be consumed through fermented
foods or supplements. More and more
studies show that the balance or imbalance
of bacteria in your digestive system is
linked to overall health and disease.
Probiotics promote a healthy balance
of gut bacteria and have been linked to
a wide range of health benefits. These
include benefits for weight loss, digestive
health, immune function and more. This
is an overview of the key health benefits
linked to probiotics.
PROBIOTICS MAY REDUCE THE SEVERITY
OF CERTAIN ALLERGIES AND ECZEMA
Certain probiotic strains may reduce the
severity of eczema in children and infants.
One study found eczema symptoms
If you’re looking for info on how to search for the right probiotic for you, then these 5 tips will help
you get up to speed and avoid skin conditions.
CLICK HERE TO READ MORE.
improved for infants fed probioticsupplemented
milk, compared to infants
fed milk without probiotics. Another
study followed children of women who
took probiotics during pregnancy. Those
children had an 83% lower risk of developing
eczema in the first two years of life.
However, the link between probiotics and
reduced eczema severity is still weak and
more research needs to be done. Some
probiotics may also reduce inflammatory
responses in people with milk or dairy
allergies. However, the evidence is weak
and further studies are needed.
PROBIOTICS MAY HELP YOU LOSE
WEIGHT AND BELLY FAT
Probiotics may help with weight
loss through a number of different
mechanisms. For example, some probiotics
prevent the absorption of dietary fat in the
intestine. The fat is then excreted through
feces rather than stored in the body.
Probiotics may also help you feel fuller
for longer, burn more calories and store
less fat. This is partly caused by increasing
levels of certain hormones, such as GLP-1.
They may also help with weight loss
directly. In one study, dieting women
September 2017 49
who took Lactobacillus rhamnosus for 3
months lost 50% more weight than women
who didn’t take a probiotic. Another study
of 210 people found that taking even low
doses of Lactobacillus gasseri for 12 weeks
resulted in an 8.5% reduction of belly fat.
PROBIOTICS CAN HELP PREVENT
AND TREAT DIARRHEA
Probiotics are widely known for their
ability to prevent diarrhea or reduce
its severity. Diarrhea is a common side
effect of taking antibiotics. It occurs
because antibiotics can negatively affect
the balance of good and bad bacteria
in the gut. Several studies suggest
probiotic use is associated with a reduced
risk of antibiotic-associated diarrhea.
In one study, researchers found that
taking probiotics reduced antibioticassociated
diarrhea by 42%. Probiotics
can also help with other forms of diarrhea
not associated with antibiotics. A large
review of 35 studies found certain strains
of probiotics can reduce the duration
of infectious diarrhea by an average of
25 hours. Probiotics reduced the risk
of travelers’ diarrhea by 8%. They also
lowered the risk of diarrhea from other
causes by 57% in children and 26%
CERTAIN PROBIOTIC STRAINS CAN HELP KEEP YOUR HEART HEALTHY
Probiotics may help keep your heart healthy by lowering LDL (“bad”) cholesterol and
blood pressure. Certain lactic acid-producing bacteria may reduce cholesterol by breaking
down bile in the gut. Bile, a naturally occurring fluid mostly made of cholesterol, helps digestion.
By breaking down bile, probiotics can prevent it from being reabsorbed in the gut, where
it can enter the blood as cholesterol. A review of 5 studies found that eating a probiotic
yogurt for 2-8 weeks reduced total cholesterol by 4% and LDL cholesterol by 5%. Another
study conducted over 6 months found no changes in total or LDL cholesterol. However,
the researchers did find a small increase in HDL (“good”) cholesterol.
PROBIOTICS HELP BALANCE THE FRIENDLY BACTERIA IN YOUR DIGESTIVE SYSTEM
Probiotics include “good” bacteria. (These are live microorganisms that can
provide health benefits when consumed). These benefits are thought to result
from the ability of probiotics to restore the natural balance of gut bacteria. An
imbalance means there are too many bad bacteria and not enough good bacteria.
It can happen due to illness, medication such as antibiotics, poor diet and more.
Consequences can include digestive issues, allergies, mental health problems,
obesity and more. Probiotics are usually found in fermented foods or taken
as supplements. What’s more, they appear to be safe for most people.
If you want to experience any of the health benefits discussed above, it’s important
that you consume adequate amounts. Most of the studies showing benefits used
dosages of 1 billion to 100 billion live organisms or colony-forming units (CFU) per
day. You can get probiotics from a variety of foods or supplements. Live probiotic
cultures are often found in fermented dairy products such as yogurts and milk drinks.
Fermented foods like pickled vegetables, tempeh, miso, kefir, kimchi, sauerkraut and
soy products may also contain some lactic acid bacteria. You can also take probiotics
as tablets, capsules and powders that contain the bacteria in dried form. However, be
aware that some probiotics can be destroyed by stomach acid before they even reach
the gut—meaning that you get none of the intended benefits.
September 2017 51
6 TIPS FOR
If you’d like to avoid the common signs of a poor digestive system then make
sure you take the time to read these 6 tips on how to have a healthy gut.
How you eat can
affect the way
you feel, too. A
with a good diet. Eat the
right stuff and you improve
digestion. Eat badly and you
feel like a human garbage can.
Gas, stomachaches, constipation
and diarrhea are common signs
that your digestive system is
off-kilter. But did you know that
brittle hair and low energy can
also point to tummy troubles?
Here’s how to keep your
digestive system working well.
BE CONSCIOUS OF HOW
YOU TREAT YOUR BODY
Help your body naturally.
Overeating or drinking is
easy to do, but it can cause
stomach distress. Check out
local natural product retailers,
which offer homoeopathic
medicines like Nux vomica
September 2017 55
Read these 6 tips on how to become a probiotic pro and avoid getting shortchanged by products that deprive
you of the probiotics your body needs.
CLICK HERE TO LEARN MORE
to relieve nausea, heartburn, acid
indigestion or fullness associated with
overindulgence of food or drink. While
these uses have not been evaluated
by the Food and Drug Administration
for efficacy, Nux vomica is one of the
most popular homeopathic medicines.
Nut vomica is also easy to take. The pellets
are quickly absorbed under the tongue
without water, as opposed to being
absorbed through the stomach, which
may not be functioning at its peak. As a
homeopathic medicine, it has no known
side effects such as constipation, diarrhea,
gas or drowsiness.
Eating in a hurry is a major
no-no for good gut health. Rushing
through meals makes you more likely
to overeat, since it takes the brain
about 20 minutes to recognize when
you’re full. Plus, eating quickly can
cause gas, acid indigestion and bloating.
You should also pack healthy snacks. When
traveling, people tend to grab unhealthy
foods for convenience. Pack nutritious
foods like carrots, apples, almonds
and frozen yogurt to keep the body
strong. Foods like yogurt, which contain
probiotics, not only address digestive
issues, but are said to help stave off colds.
One study found that those who took a
probiotic supplement with Lactobacillus
rhamnosus, a type of healthy probiotic
bacteria, recovered earlier and reported
less severe symptoms.
RETHINK YOUR SLEEP SCHEDULE
Maintain a sleep routine. Get an
adequate night’s rest of at least eight
hours nightly. Your body and gut like
predictability. Plus, staying up late
could make you more likely to visit the
fridge and eat that piece of chocolate
cake that’ll lead to an upset stomach.
Sleeping on your stomach can reduce
snoring and diminish sleep apnea, but it is
also taxing for your back and neck. That
can lead to poor sleep and to discomfort
throughout your day. If you’re pregnant
you should be especially careful about
your sleeping position and avoid sleeping
on your stomach if you can.
REMOVE STRESS FROM YOUR LIFE
You may have noticed you’re more prone to colds and upset stomach when
you’re stressed. Stress tends to slow the digestive process. What’s more, 70 percent
of the immune system lies in the digestive system. That’s the brain and the gut in
communication. This goes the other way, too. Changes in our gut microbiota and changes
in our intestinal permeability can affect our mental state, causing depression and anxiety.
Chronic stress leads to negative changes in the gut, while relaxation promotes gut
health. Unfortunately, stress is sometimes unavoidable, but there are things you can do
to relieve it. Take some “me time.” Maintaining an exercise routine and practicing deep
breathing relaxation techniques can do wonders for mental and digestive health, and
help alleviate stress’ negative effects on the digestive system, such as gas, acid reflux
and stomach cramps.
September 2017 57
START EATING YOGURT
The bacterial organisms in the
digestive tract about 100 million of them
(10 times the number of human cells),
collectively called the microbiome are
akin to a fully functioning organ, and
can have a positive or negative effect on
human health. At a U.S. National Institutes
of Health (NIH) conference entitled “The
Human Microbiome: Implications for
Nutrition and Clinical Practice,” held in
March in Bethesda, Md., Cindy Davis of
the Office of Dietary Supplements at the
National Institutes of Health, shared
some of the findings. “The microbiome is
influenced by several dietary components,”
she said. One of which is yogurt.
Yogurt contains a class of bacteria called
probiotics that “remain alive during
processing and shelf life, survive digestion
and then cause health benefits,” said
Jo Ann Hattner, a registered dietitian,
consultant at the Stanford University
School of Medicine and co-author of
“Gut Insight.” She added that together
with certain foods known as prebiotics,
probiotics create a symbiotic relationship
that profoundly benefit your microbiome
and your health.
CHECK TO SEE IF YOU
HAVE LEAKY GUT
Leaky gut syndrome is a rapidly growing
condition that millions of people are struggling
with and don’t even know it. From the sound
of it, you might think leaky gut syndrome only
affects the digestive system, but in reality it
can lead to many other health conditions.
According to research, the cause of your
food allergies, low energy, joint pain, thyroid
disease, autoimmune conditions and slow
metabolism could be leaky gut symptoms
progression. Take a leaky gut test. One of
the biggest warning signs that you may have
leaky gut can be that you’re experiencing
multiple food sensitivities. Partially digested
protein and fat can seep through your
intestinal lining, making their way into your
bloodstream and causing an allergic response.
Our gut flora is the game changer in
managing our immunity. The human
gastrointestinal tract house constitutes
about seventy percent of the immune
system. Yes, your immune system -
the complex system within our bodies
that protects us and keeps us healthy.
Our intestinal flora informs and influences
our immune system. Researchers are still
ironing out the exact mechanisms. However,
we do know that our gut affects the mucosal
part of our immune system, communicates
with our immune system, and even affects
growth of certain organs needed for proper
immune function. That means it’s important
to take care of it. With the 6 tips you learned
in this article, you can start making the
changes right now to create a healthy gut -
and improve the quality of your life overall.
September 2017 59
A 4-PART CHECKLIST TO SEE IF YOU ARE
GETTING ENOUGH CALCIUM
Calcium deficiency isn’t a nice thing to have. This 4-part checklist will show you
how to get enough calcium.
You know calcium is essential
for healthy bones and teeth,
but did you know it’s just as
vital for adults as it is for
children? And that calcium
is crucial for energy, muscle function
and normal blood clotting, too? The NHS
advises that our body needs 700mg of
Are you hitting the target?
According to the latest statistics from
the UK government’s National Diet
and Nutrition Survey, 5% of men and
8% of women are deficient, while 14%
of teenagers don’t get enough of this
must-have mineral, which is particularly
worrying because most of our skeleton
forms before the age of 18. If you notice
any of these red flags, chances are that
you are low on calcium.
YOU’RE OVERLY TIRED
A shortage of calcium may be one
of the reasons pregnant women feel
fatigue like a body blow. Being pregnant
already demands a lot from a woman’s
body and being deficient in the necessary
minerals can make it doubly hard.
September 2017 63
If you’d like to prevent your own digestion problems, then make sure you take the time to read
introduction on how to restore balance using essential oils.
CLICK HERE TO READ MORE.
Calcium is very essential to pregnant
women as the developing fetus inside the
womb gets its calcium from the mother.
Also, being pregnant puts additional
stress to the body. Not only do you need
to make sure that you are getting enough
sustenance for yourself and for the baby,
you are also carrying additional weight in
the womb. Lack of calcium makes it more
tiring to walk around and do through the
regular daily routine.
YOU’RE STRUGGLING TO GET FIT
Ironically, if you’re trying to shape
up you may have cut dairy from your diet,
assuming that it’s overly fattening. Cutting
out your dairy may have dire consequences
if you have started an exercise routine. You
can skip the milk if you wish to, but be sure
to replace it with other sources of calcium
like broccoli, kale and Chinese cabbage.
Many people make the mistake of removing
a significant amount of dairy products in
their diet when starting a diet regimen.
However calcium, which is found in dairy
products like milk and cheese, is essential
for normal muscle function, including your
heartbeat. Aside from milk there are other
good sources of calcium that are deemed
healthier such as soya products like tofu,
soya beans and soya milk.
YOUR PAPER CUTS REALLY BLEED
Whenever your skin breaks, the
sticky platelets in your blood form
clots to stop blood flow. This is your
body’s natural reaction to fight off
any infection that may occur. Calcium
helps in this natural protection process.
While it’s unlikely you’ll bleed to death
from a paper cut (phew!), without adequate
calcium your blood will take longer to clot,
so you risk losing more of it. If your blood
takes a longer time to clot, it exposes you
to infections in your environment. Benefit
from foods that contain calcium such as
milk, cheese and other dairy products,
which is easily absorbed by your body.
YOU BREAK BONES EASILY
Loss of bone density is a natural part of the ageing process, because we
lose calcium at a faster rate than we store it. It cannot be further emphasized how
important skeletal functioning is. With a poor skeletal system, it will be difficult to do
even the most routine activities such as bending, sitting, walking and even driving.
Make sure you get a lot of calcium from the foods that you eat. If you
prefer to eat fish rather than animal based products, you can try sardines,
pilchards, whitebait and other fish where you eat the bones. Protect
yourself from future problems by keeping those calcium levels up every day.
The list above can be your guide to see if you need to increase your intake of calcium.
If you have these signs and symptoms, it is recommended that you see your doctor and
ask about calcium deficiency.
September 2017 65
5 MISTAKES HURTING YOUR
Read these 5 tips on how to improve your child’s digestion and avoid the
frustration of digestive problems.
On an increasing
d i g e s t i v e
were once mostly the
purview of adult patients.
These digestive ailments
diarrhea, gas, bloating,
and even inflammatory
bowel diseases; all these
come from many different
factors, but inappropriate
eating habits are often
the underlying cause.
Good nutrition plays an
understated role in personal
and physical health on the
North American continent.
Many recognize that there’s a
strong relationship between
body functions and food,
but there’s still a lingering
tendency to assume that
bodily mechanics fail for
reasons other than food and
September 2017 69
The next time you do your groceries, make sure to read the label if what you are buying is genetically
modified or not. Here’s a checklist to get started.
CLICK HERE TO LEARN MORE
It’s important to know that if there
is impairment of digestion, the food
being eaten is not getting broken down
appropriately or properly absorbed.
Digestion is the way that the human body
ingests food internally and then turns it
into something usable, such as nutrients
and energy. In a lot of the world’s healing
modalities, it’s actually believed that
digestive problems are at the very center
of every other health condition. If you want
to help your child’s digestion and enhance
their body’s accessibility of nutrition, then
keep reading to learn 5 ways how you can
do it in the following paragraphs:
Given the billion distractions the
modern world drops on you, is it any
shock when you realize your kids are
eating food while playing on a video game
console, surfing the Internet, or watching
TV? The human body isn’t primed for
digestion when distracted like this. If a
body is stressed, then it diverts energy
from digestion and more towards a fightor-flight
state of heightened readiness.
Families with children, and honestly even
those without, should practice the art
of eating mindfully at meal time. This
particular habit helps the human body
digest food well. When used in conjunction
with dietary moderation, the digestive
system winds up having a chance to
recover from any work it has to do.
BINGING PROCESSED FOODS
Fast foods and packaged foods are
all processed foods, and they need to be
cut out from all your children’s diets if they
have digestive issues. Such foods often
contain plentiful and harmful substances
that interfere with good digestions, such
as preservatives and trans fats. Since
many of these substances are not natural,
the human body isn’t sure how to handle
them, and that complicates digestion.
Additionally, processed foods are rarely
high in nutrition, and they waste the body’s
stored nutrition when they get digested.
That turns into a deficiency of nutrients
that winds up impairing future digestion.
Any child with a digestive problem is
better off eating only whole and natural
foods which the human body immediately
recognizes and can make better use of.
BAD FOOD COMBINATIONS
Eating particular foods paired
together and keeping other particular
foods away from one another might be
something that can help reduce digestive
complications. The name for this concept
is ‘food combining’ and it is an idea that
recognizes the human body might need
specific mediums to digest particular
foods, as well as the fact that eating foods
requiring different mediums might slow
down a person’s digestion. Two main
food groups that you want to keep apart
are protein-dense foodstuffs, like meat,
and starches, like pasta, rice, potatoes,
The application of food-combining
principles to improve human digestion
doesn’t mean your kid has to go without
meat sandwiches. It just really means that
when you can, you should organize meals
around appropriate combinations to
facilitate the digestion of everyone eating.
A great example might be having a dinner
of rich wild salmon with servings of nonstarchy
veggies like cauliflower or broccoli.
DRINKING DURING MEALS
When most kids sit down for a meal,
they expect drinking something with their
food. Interestingly, the combination of
liquids with solid foods can actually slow
down digestion since consumed liquids
can dilute digestive juices. So, it’s better to
keep fluids at or around mealtime minimal.
It’s better to have your kid drink water at
least a quarter hour before a meal and
September 2017 71
more than half an hour after. That also
will help them feel more full after a meal,
which helps prevent overeating. This
method can produce robust changes in the
health and functionality in the digestive
systems of your children.
In the modern world of supersized
meals, it’s easy to forget what proper
portions look like. That’s particularly true
if you eat out because most restaurants
dish out much larger portions so that their
customers have a sense of value. Children
are too young to have an appropriate sense
of food portions, so it’s up to the parents to
watch how much they might be eating.
Overeating stresses the body by putting
pressure onto the digestive system, so
it needs to be avoided. When someone
eats too much food, it strains the ability
of the body to break it down properly
and efficiently assimilate the nutrients.
Given that parents are in charge of both
preparing food and serving it, it’s a good
idea to dole out smaller servings directly
onto plates, leaving any extra in the
kitchen to keep kids at the table from
overeating. Additionally, this particular
method slows down how fast children eat,
as pace is another digestive complication.
Regarding the nutrition your children are
getting, you might be looking into factors
like reducing their sugar intake or having
them eat more veggies, but it’s more
complicated than just that. The things your
children eat have an impact on both their
digestive and immune systems. Given that
kids are sometimes picky eaters and might
not show interest in things like digestive
health foods, some of these strategies are
going to be effective faster than others.
When you incorporate the digestive
strategies listed here into your own child’s
eating habits, it can lessen the burden
their digestive system suffers. Removing
this burden should mean your kid starts
demonstrating less bloating, gas, and
discomfort, among other symptoms of
digestive discomfort. If any pain keeps
happening after the listed strategies have
been implemented, consult your family
physician for more advice and information.
A 5-PART CHECKLIST OF
FOODS RICH IN ZINC
Check out these 5 tips on foods that are rich in Zinc and avoid the frustration of
being sick due to Zinc deficiency.
Your body needs vitamins and
minerals and a healthy diet
is one that contains most
of the essential nutrients
including trace minerals. A
trace mineral is one that is needed by
the body in small amounts, an example
of which is zinc. Zinc is present in all
the cells in your body and there are a
number of reasons why it is important.
There are enzymes in the body and for
them to function correctly, they need
zinc. Zinc also keeps the proteins in
your body stable. It helps maintain cell
membranes and controls how the cells
function. Zinc also plays an important
role in the functioning of your nervous
system. Aside from these, there are
many other health benefits of zinc. These
include fighting gastric ulcers, managing
diabetes, reducing symptoms associated
with sickle cell anemia, managing Wilson’s
disease and treatment of acne vulgaris.
Because zinc offers so many health
benefits and because it is an essential trace
element, it is worth knowing which foods
contains the highest levels of zinc. Here’s a
look at the top foods highest in zinc.
Read these 5 tips on having good levels of prebiotics. Don’t go wasting your money on prebiotic
BEEF AND GARLIC
Beef is one of the easiest ways to
get zinc into your diet. Although most
other foods listed below contain more zinc
than beef, it is not possible to eat much
of those foods in a single sitting. Oysters
contain more zinc per serving, however,
you would most frequently eat beef.
Garlic offers a number of health benefits
and they also contain remarkable amounts
of zinc. Although it is not possible to
eat much garlic throughout the day, but
when it is used in preparing meals, it can
contribute towards the daily requirement
of zinc. If you find it difficult to eat garlic
in its raw form, you can always opt
for garlic tablets.
CLICK HERE TO READ MORE.
SPINACH AND KIDNEY BEANS
Being a plant source, spinach
contains good amounts of zinc. You
can sauté spinach, chili, and tuna
in olive oil but the best way to eat
spinach is in a salad. You can even top
your salad with other zinc containing
foods to get more zinc in your diet.
Another vegetarian source of zinc is kidney
beans. Kidney beans provides your body
September 2017 77
with minerals that help maintain glucose
levels in the body. In addition, they contain
a range of other minerals which helps
keep you full for longer and provide you
SHRIMP AND OYSTERS
Grill it, fry it, coat it, you can even
use shrimps for soups. Shrimps are a
good source of protein and they are also
rich in zinc. They contain antioxidants
which help fight inflammatory conditions.
According to the U.S. Department of Health
and Human Services, oysters contain more
zinc per serving than any other food. A
100 gram serving of oyster can provide
good amounts of zinc. When your minerals
come from a natural source, your body is
able to process them easily.
FLAX SEEDS AND PUMPKIN SEEDS
Flax seeds contains high amounts of
fiber and omega 3 fatty acids. In addition
to this, flax seeds is also a good source
of zinc. You can sprinkle flax seeds on
salads or other meals for added nutrition.
Another type of seed that you usually get
rid of is pumpkin seed. After roasting the
raw pumpkin seed, you can just remove the
outer shell and eat what’s inside, although
some people prefer to eat it with the shell.
Research has suggested that these seeds
contain good amounts of zinc and are
beneficial for the body in a number of ways.
Peanuts make a good snack and you also
get plenty of zinc when you eat them.
When buying peanuts, try to go for the
unsalted kind. But, if you don’t like the
crunch, you can go for peanut butter.
We don’t really like to eat watermelon
seeds, but it is true that they contain zinc.
So if you want to get the trace mineral out
of these seeds, you can dry them or even
roast them before eating. If you roast them
with a little bit of salt, it can be very tasty.
Keep this checklist in mind next time you want
to boost your intake of Zinc. As mentioned
in the introduction, this trace mineral has
many benefits for our body. There are a lot of
options to get zinc to your body, as a snack or
with meals, just use this list as your reference
on the top foods that provide zinc.
September 2017 79
September 2017 81
9 POINTERS TO REDUCE DEPRESSION BY
These 9 pointers will help you to avoid depression caused by a poor diet.
That’s right, it can happen to anyone.
We are all born
with genes that
us to all kinds
And while we have some
control over the way our
genes express themselves
or “turn on” - a new
science called epigenetics
- we are more or less stuck
with our human genome.
But if what Mom and
Dad kindly handed down
was a diagnosis of Major
we are by no means
to it. Each of us also has
a complex collection of
bacteria living in our guts
- our distinct microbiome
- that also has genes.
Those genes we can
maneuver in any way we
want. Since there is much
we can do to shape the
September 2017 83
Our 8 tips for using natural prebiotics and dietary fibers will set you on the path to gut health success.
environment within our guts, we have
control over our microbiota and can
compensate for the lack of control we have
over our human genome. Our microbiome
contains one hundred times more genes
than our human genome, so in fact there
is about 99 percent of associated genetic
material that we have the potential to mold
in ways that are beneficial to us. In other
words, you can cultivate good bacteria,
which translates to a more stable, more
resilient mood. The following information
will give you pointers on how to reduce
depression by maintaining a healthy gut.
CLICK HERE TO LEARN MORE
TRY FERMENTED FOODS
Fermented food is the best kind of
probiotic you can feed your gut, because
it typically provides a broad combination
of bacteria. So, chances are greater that
you’ll get a useful bacteria. Fermentation
is by no means a new health movement.
People were fermenting food more than
8,000 years ago. In fact, only recently -
since the invention of the refrigerator
- have we not placed a priority on
consuming fermented foods, which may
be part of the reason we have less of a
diversity of gut bugs than we used to.
One of the easiest, most common
fermented products is yogurt (but make
sure it is unsweetened). Other examples
are kefir, kimchee, sauerkraut, pickles,
and kombucha tea. Note: Be careful about
alcohol content in some fermented drinks.
I didn’t realize that certain kombucha
teas and kefir can have a higher alcoholic
percentage than beer - a problem for a
TAKE A PROBIOTIC
In December 2013, Sarkis Mazmanian,
PhD, a microbiologist at the California
Institute of Technology in Pasadena, led a
study where he discovered that mice with
some features of autism had much lower
levels of a common gut bacterium called
Bacteroides fragilis than did normal mice.
They were stressed, antisocial, and had
the same gastrointestinal symptoms often
found in autism. Interestingly enough, when
the scientists fed the mice B. fragilis (in a
probiotic), they reversed their symptoms.
In an April 2015 study in the journal Brain,
Behavior, and Immunity, researchers in
the Netherlands provided a multispecies
probiotic to 20 healthy individuals without
mood disorders for a four-week period,
and a placebo to 20 other participants.
According to the abstract, compared to
participants who received the placebo
intervention, participants who received
the four-week multispecies probiotics
intervention showed a significantly reduced
overall cognitive reactivity to sad mood,
which was largely accounted for by reduced
rumination and aggressive thoughts.
But which probiotic do you take? Even
the selection at Trader Joe’s is dizzying.
Experts are hesitant to throw out specific
brands and types, because every person’s
microbiome is unique and benefits from
different strains of bacteria. Doctors
encourage people to seek probiotics that
contain the following species: Lactobacillus
plantarum, Lactobacillus acidophilus,
Lactobacillus brevis, Bifidobacterium
lactis (B. animalis), and Bifidobacterium
longum. It’s important to consider shelf life
and not get a brand that is required to be
refrigerated, because you can’t trust the
manufacturers on making sure the bottle
was below a certain temperature before
getting to you.
September 2017 85
GET CONSISTENT SLEEP
This is important! Cytokines -
or inflammatory messengers - have
circadian cycles that are dictated by our
gut critters. When cortisol levels go up
in the morning, the gut bacteria inhibit
production of cytokines, and this shift
defines the transition between non-REM
and REM sleep. Hence, disruption of the
gut bacteria can have significant negative
effects on sleep and circadian rhythms.
To balance the gut, break through
insomnia. The opposite is also true. We
balance our guts by practicing good
sleep hygiene and getting as close to
eight hours of sleep a night as we can. A
May 2014 study published in the journal
PLOS ONE “demonstrated that circadian
disorganization can impact intestinal
microbiota which may have implications
for inflammatory diseases.”
Just because it’s 2017 doesn’t mean
people aren’t still dying of pneumonia.
We can’t afford not to use antibiotics at
certain points in our lives. But regular
antibiotic use kills the diverse community
of our microbiota, and therefore wreaks
more health hazards than we could
have ever imagined when penicillin
was first discovered. Broad-spectrum
antibiotics don’t discern between what’s
beneficial for our health and what’s
not: they hold rifles and start firing at
whatever comes into their view - some
of the collateral damage being strains of
bacteria we need to fight other infections.
American children are typically prescribed
one course of antibiotics a year. The
Sonneburgs claim that amount is enough to
permanently change children’s microbiota
and affect their long-term health. One of
the things that contributes to depression,
and that sets off inflammatory bowel
disease (IBD), is being flooded with
antibiotics when disaster strikes. A person
with a healthy microbiota might have
fared just fine. But by going into surgery
with a compromised gut, your symptoms
of depression and anxiety might persist
despite trying multiple medications.
CONSUME LESS RED MEAT AND
In an April 2013 study published in the
journal Nature, Harvard scientists had a
group of nine volunteers go on two extreme
diets. First, they ate all meat and cheese.
Breakfast consisted of eggs and bacon,
lunch was ribs, and for dinner they ate
salami and prosciutto with different kinds
of cheese. They had pork rinds for snacks.
After a break, they began a fiber-rich diet in
which all of their foods came from plants.
The scientists tracked the changes in the
volunteers’ microbiomes, and within two
days of eating the animal diet, the bacteria
species in the gut changed. They produced
more of the microbe Bilophila, which has
been found to cause inflammation and
intestinal diseases in mice. According to
the researchers, after about three days on
the diet, the volunteers’ behavior began to
be affected by the change in microbiota.
The microbiota of omnivores, compared to
that of vegetarians and vegans, produces
more of a chemical that is associated
with heart disease. That compound,
trimethylamine-N-oxide (TMAO), is a
product of the microbiota metabolizing a
chemical abundant in red meat.
EAT MORE PLANTS AND DIETARY FIBER
Almost every gut expert says that changing our diet is the best and most direct
route we have for transforming our gut bacteria. They differ on whether or not to
include fruits or grains (David Perlmutter, MD, for example, is against grains and says to
limit fruit, while other experts promote grains like brown rice and fruit). However, the
opinions are unequivocal on eating more plants - especially green leafy vegetables.
By eating more plants, we achieve and maintain microbiota diversity - which is going
to lead to a clearer mind and happier disposition. Just as sugar is processed too easily
and therefore starves our microbes, dietary fiber, or MACs (microbiota accessible
carbohydrates) give our little guys plenty to feast on. Consuming plenty of MACs (experts
suggest eating 33 to 39 grams of dietary fiber a day) will not only keep our intestinal
lining intact, but it will also help us sustain a more varied collection of bacteria, which is
paramount to good health.
September 2017 87
GET MORE EXERCISE
Our gut bugs just don’t like for us to
be lazy; they are much happier when we get
an aerobic workout. A team of scientists
from the University College Cork in Ireland
studied the poop of 40 professional
rugby players. The results showed that
the athletes’ microbiomes were far more
diverse than those of two control groups of
normal people. In a May 2013 control study
published in the journal PLOS ONE, 40 rats
were assigned to one of four experimental
groups: two with free access to exercise,
and two with no access to exercise.
A significant increase in the number of the
bacteria Lactobacillus, Bifidobacterium
and B. coccoides - E. rectale group was
found in the micriobiota of rats with access
to exercise. In other studies, as well, it
appears that exercise induces changes
in the gut microbiota that are different
than, say, diet. Several physiological
changes that result from exercise, such
as increasing intestinal transit time (or
flow rate) through the gut, influencing
metabolism, and altering immune function,
are known to affect the microbiota.
LOWER STRESS LEVELS
When you feel stressed, your
body will discharge natural steroids and
adrenaline, and your immune system
will release inflammatory cytokines. This
happens whether the threat is real (a bear is
approaching your tent in the woods) or not
(you can’t stop obsessing about all of your
work deadlines). If you tend to be stressed
all the time, your immune response never
stops sending inflammation messages
to all parts of your body - your gut
bugs included. The microbiome helps
keep our immune system in check.
The pair (intestinal bacteria and our
immune response) work very closely
together to make sure that foreign
agents are evacuated as soon as possible,
and that we respond to disease more
quickly than the IRS responds to our
questions about tax returns. However,
chronic immune response weakens the
health of our guts, just as an unbalanced
microbiome causes all kinds of immune
diseases (autoimmune disorders, Crohn’s
disease, ulcerative colitis, inflammatory
bowel disease). So part of healing your
gut - or at least keeping your microbiome
vital and diverse - is learning how to chill
Our obsession with sanitization is
making us sick. Ironic? A May 2013 study
published in the journal Pediatrics that
found that children whose parents cleaned
their dirty pacifier by sucking on it instead
of boiling it in water were less likely to have
eczema than the kids of the sanitization
freaks. Two years ago, a team of scientists
discovered why children who grow up
in homes with a dog have a lower risk of
developing allergies and asthma - they
help diversify the microbiome community.
Gardening or weeding can also serve as
a way of boosting our immune systems.
September 2017 89
Most of the gut experts say we ought to
be picky about the household cleaners
we use to disinfect our homes. Most of
them are like antibiotics: they obliterate
everything, which includes some of the
helpful bacteria we need to stay sane.
Use less toxic cleaners, such as vinegar,
castile soap, and lemon juice. Limiting our
exposure to such chemicals as chlorine can
help protect our health as well. If you’re a
swimmer with gut issues, you might want
to think about swapping the activity with
a more microbiome-promoting exercise
such as yoga. And avoid antibacterial soaps
and alcohol-based sanitizers if you can.
We humans have a second brain. The
second one, called our enteric nervous
system, consists of some 100 million
neurons that are embedded in the walls
of the long tube of our gut, which starts
at the esophagus and ends at the anus.
It measures approximately nine meters
long, deeper than most swimming pools.
As important as the neurons in the
gut is the kind of bacteria found there.
Our body is a dwelling place for about
100 trillion bacteria and other microbes,
collectively known as our microbiome.
They do many important things: break
down our food, fight off infection, and
boost our immune system. However,
scientists are finding that they may
do even more than that, and have an
important role in our mental health. In
fact, the burgeoning field of psychobiotics
may prove to be a new treatment for those
with chronic depression, and especially
for those who suffer from gastrointestinal
issues alongside depression and anxiety.
With these 9 pointers, you may find
your mood soaring higher than ever just
through correcting the health of your gut.
6 POINTERS TO BE A
Read these 6 tips on how to become a probiotic pro and avoid getting
shortchanged by products that deprive you of the probiotics your body needs.
Probiotics, live microorganisms,
or “good bacteria,” touted for
their myriad of benefits, are
pushing vitamin bottles to
the back of the shelf. In fact,
sales of probiotics are on the rise, while
sales of calcium, Vitamin C, and even
fish oil have declined. “Probiotics are the
new vitamins,” doctors are now saying.
These days, you’ll find probiotics in more
places than yogurt and the supplements
aisle. “Good bacteria” are turning up in
everything from toothpaste and chocolate,
to juices and cereals. With so many
probiotic supplements on the market
today, it can be difficult navigating the sea
of products to choose from. Here you’ll
find 6 tips to help you find the product
that’s best for you.
UNDERSTAND THAT THEY
ARE NOT REGULATED
Probiotics in supplements are generally
pretty safe. Even so, probiotics
sold as dietary supplements do not
require FDA approval before they
are marketed. Probiotics do not go
through the same rigorous testing for
safety and effectiveness as drugs do.
If you’d like to avoid the common signs of a poor digestive system, then make sure you take the time
to read these 6 tips on how to have a healthy gut.
CLICK HERE TO READ MORE.
Supplement makers cannot make
disease-specific health claims without
the FDA’s consent. Manufacturers can
make vague claims, such as saying that a
product “improves digestive health.” Also,
there are no standardized amounts of
microbes or minimum levels required in
foods or supplements.
PROBIOTICS MIGHT NOT
BE SAFE FOR EVERYONE
There are definitely some people who should
avoid probiotics in foods or supplements.
These might include individuals with
weakened immune systems, such as cancer
patients who are receiving chemotherapy.
The risks are also increased in people
undergoing organ transplants, and for people
who have had much of their gastrointestinal
tract removed because of disease.
People who are hospitalized and have
central IV lines should avoid probiotics.
Other individuals who shouldn’t take them
include those who have abnormal heart
valves. This include those who need heart
valve surgery, because there is a small
risk of infection.
September 2017 95
ALL FOODS WITH PROBIOTICS
ARE NOT CREATED EQUAL
Dairy products typically have the most
probiotics, and the amount of live
bacteria in these foods is quite good.
To get billions of good bacteria in a
serving, choose a yogurt labeled “live
and active cultures.” Other probioticrich
foods include kefir, a fermented
milk drink, and aged cheeses, such as
cheddar, Gouda, Parmesan and Swiss.
Beyond the dairy case, probiotics are
also found in pickles packed in brine,
sauerkraut, kimchi (a spicy Korean
condiment), tempeh (a soy-based meat
substitute) and miso (a Japanese soybean
paste used as a seasoning). Then there
are foods that seemingly jumped on
the probiotics bandwagon. They aren’t
naturally fermented or cultured, but may
supply some live organisms; these foods
include probiotic-enriched juices, cereals
and snack bars.
THERE MAY BE SIDE EFFECTS
TO CONSUMING PROBIOTICS
The majority of probiotics found in foods
are safe for most people. But the bigger
concern is whether the organism is actually
present when the person consumes the
food. In some cases, the organism may have
decayed, making it less active than it could
be and less able to offer health benefits.
When people first start taking probiotic
supplements, there’s a tendency to
develop gas and bloating in the first few
days. But even when this happens, these
symptoms are usually mild. They generally
go away after two to three days of the
BEWARE OF ANY MEDICAL
CONDITIONS YOU MAY HAVE
Are you looking to help prevent or treat a
specific health concern with probiotics? If
so, it’s recommended that you find a highquality
study published in a reputable
medical journal that shows positive
results. Use the product and organism
mentioned in the research at the dose,
frequency and length of time described.
Probiotics are some of the most expensive
dietary supplements, with one dose often
costing more than $1 a day. And a higher
price might not necessarily reflect a
higher-quality supplement, or a reputable
manufacturer. It pays to know if taking
probiotics is the right step to prevent or
treat a specific health condition.
READ THE LABEL
The amount of probiotics in a food
product is often unclear. Ingredient labels
may reveal the organism’s genus and
species, but will not include a microbe
count. Labels on supplements should
specify the genus, species and strain, in
that order. For example, a label might
say, “Lactobacillus rhamnosus GG.”
Microbe counts are listed as colonyforming
units (CFU), which are the
number of live organisms in a single dose,
typically in the billions. Follow package
directions for instructions on proper
dosage, frequency and storage. Doctors
suggest supplement capsules can also be
opened and contents poured into milk.
There is some evidence that probiotics may
be helpful for acute diarrhea, antibioticassociated
diarrhea, and atopic eczema
(a skin condition most commonly seen
in infants). Probiotics are available to
consumers in oral products such as dietary
supplements and yogurts, as well as other
products such as suppositories and creams.
It is important to be aware that the U.S.
Food and Drug Administration (FDA) has not
approved any health claims for probiotics.
If you are considering a probiotic dietary
supplement, talk to your health care
provider first. Do not replace scientifically
proven treatments with unproven products
or practices. Although some probiotic
formulations have shown promise in
research, strong scientific evidence to
support other uses of probiotics for most
conditions is lacking.
September 2017 97
A 6-PART GUIDE TO
DETERMINING IF YOU HAVE
If you think you might have fiber deficiency, then make sure you take the
time to read these 6 signs that will help you be certain - and turn it around.
Getting bound up
is one of the most
that you need more
fiber in your diet.
However, before you have to
deal with the uncomfortable
signs of constipation, there are
several other signals that your
body is begging for more fibrous
roughage. So hold your gag reflex
(sorry, some of them are not-sonice)
and prepare for the classic
signs of fiber deficiency.
WHY IS DIETARY FIBER
ESSENTIAL IN OUR DIETS?
Fiber in your diet can help (or hinder
if you’re lacking) several necessary
bodily functions. Some of these
functions involve the body’s
digestive and excreotry systems.
For instance, eating fibrous foods
(or roughage) via fiber-rich fruits
and veggies, nuts, beans and
legumes, leafy greens, whole
grains, etc., aids digestion through
aiding the elimination process.
September 2017 101
Read these 6 tips on the benefits of bone broth and avoid the discomfort of a leaky gut.
CLICK HERE TO LEARN MORE
According to research from the American
Journal of Epidemiology, it indicates that
boosting your fiber intake by a mere
10 grams per day will lower your risk of
dying from a variety of chronic diseases
by 10 percent. Examples of these chronic
diseases are diabetes, cancer, heart
disease, and other types of metabolicrelated
illness. Ten grams of fiber is just
the equivalent of a single artichoke and
can improve your health outlook by
YOU’RE ALWAYS BLOATED
While you might expect that upping
your fiber intake too quickly can lead to
uncomfortable gas and bloating, the same
can also occur. Not eating enough fiber
can also leave you chronically bloated,
according to research from WebMD.com.
This is due to food and digestive byproducts
just sitting in your digestive tract.
Get things moving by boosting your fiber
intake gradually. Remember to take it slow
and easy by adding no more than a few
grams of roughage at a time. If you take
things too fast, you expose yourself to
more gas, bloating, and stomach upset.
EATING MAKES YOU SLEEPY
I’m not referring to a huge turkey
dinner here, folks. There are some people
who feel sleepy after eating meals, but not
all the time. If your meals are consistently
followed by bouts of yawning and the need
for a nap before you can get up and go,
your diet is very possibly lacking in fiber.
According to a 2016 study from the
American Academy of Sleep Medicine,
fiber in the diet is essential for blood
sugar stability. That means if your meals
are deficient, you’re likely experiencing
a blood sugar spike after eating. The
thing about blood sugar spikes is that
it is followed by the inevitable blood
sugar crash, and zzzzzz, hello sleepytime
INADEQUATE BOWEL MOVEMENTS
Often times lack of fiber in one’s
diet will rear (oops, bad pun) it’s ugly
head in the form of minuscule bowel
movements. The excrement might take
on the form that are pebbly, and hard. If
it is hard, then it is without saying that
they are sometimes even painful to pass.
According to Dr. Robynne Chutkan, of
The Digestive Center for Women, in
Washington, D.C., insufficient fiber in
the diet can change your stool. They can
appear to have a different smell, color,
and shape. If you are experiencing this
whenever you take a seat, it might indicate
that you need more fiber in your body.
September 2017 103
YOU’RE INSTANTLY HUNGRY AFTER EATING
There’s a good reason why the writers on ActiveBeat consistently recommend
adequate fiber in your diet. If you’re trying to maintain or shed a few pounds, fiber keeps
you full so you’re not reaching for snacks or second helpings in the hours after eating
a meal. Observing yourself doing otherwise is an indication that your body lacks fiber.
If you do find yourself still hungry after just eating (within 2 hours), it’s an indication that
you need more fiber. This is according to registered dietician and author of the bestselling
book, Eating in Color, Frances Largeman-Roth. Fiber expands in your digestive
tract, which is why fiber-filled foods like beans and leafy greens keeps you satiated for
SO HOW MUCH FIBER IS ENOUGH?
If you’re experiencing any of these
low fiber signs and don’t think you’re
getting enough roughage in your diet, talk
to your doctor. After all, different bodies
have different dietary needs and your
doctor knows your health history the best.
There are also other factors to consider like
your sex and age, and the doctor can better
advise you on your best course of action.
According to the Institute of Medicine,
healthy adult males (under age 50) require
about 38-grams of dietary fiber per day
while healthy adult women need about
35-grams daily. You can reach for your
share of dietary fiber in an assortment
of whole grains, beans and legumes,
and fruits and vegetables. Doing so will
help maintain your weight, digestive
health, cholesterol, healthy bowel
movements, and blood sugar levels.
As you can now see, there are a number
of ways to know if you are in need of more
fiber. Arm yourself with this knowledge
and consult your doctor to create a better
health outlook for yourself.
A 5-PART GUIDE TO USING
PROBIOTICS TO CURE SKIN CONDITIONS
If you’re looking for info on how to search the right prebiotic for you then these
5 tips will help you get up to speed and avoid skin conditions.
Maintaining a balance between
good and bad bacteria in the
body has benefits beyond
the digestive tract, it may
also affect the health and
appearance of the skin, researchers have
found. Consuming probiotics, or the
“good bacteria,” similar to the trillions of
microorganisms that already live in the
body, in foods or as dietary supplements,
might help to prevent or treat certain skin
conditions, some early studies suggest.
The benefit of probiotics is that they
introduce healthy bacteria to the gut and
create a barrier to reduce inflammation,
which can trigger certain skin conditions.
The effects bacteria have on your skin
are similar to the effects they have
on your brain: good bacteria, known
as probiotic bacteria, offer beneficial
effects to your skin and body, while
bad bacteria (pathogenic) leads to an
imbalance, causing damage to your
body. An imbalance between the good
and bad bacteria in your body is called
dysbiosis, which leads to a wide array of
complications. There are many options
available on the current market aimed
at reducing the inflammation, redness,
If you’re looking for info on the health benefits of probiotics, then these 5 tips will help you get up to
speed and escape an unbalanced gut.
CLICK HERE TO READ MORE.
and irritation that manifests as acne and
other skin conditions. Some of the best
options come in the form of probiotics!
The information provided below can
guide you in using priobiotics for that
radiant, healthy skin.
TO CLEAR UP ACNE
Small studies from Italy, Russia and
Korea have found that probiotics from
food or supplements used in conjunction
with standard acne treatments may
increase the rate of acne clearance,
and also helps patients better tolerate
acne treatment with antibiotics. Some
probiotic strains found to be effective in
studies of acne include Lactobacillus, L.
acidophilus, and B. bifudum. Preliminary
studies of topical probiotics for acne
have shown they may help reduce
the number of active skin lesions.
When acne rears its ugly little head, it’s
giving your body evidence that something
is not going right on the inside - your
good/bad bacterial balance is out of
whack. Probiotics applied to the skin
might help acne by forming a protective
shield that prevents harmful pimple-
September 2017 109
causing bacteria from reaching the skin,
aggravating the immune system and
triggering inflammation. Most people will
not see immediate results after beginning
a probiotic therapy targeted at acne,
however, after a few weeks (3-6 weeks),
acne should begin clearing up.
LOOK YOUNGER WITH PROBIOTICS
The use of probiotics to protect skin
from the effects of aging is an exciting new
area that shows early promise, but needs
more research. There’s some evidence that
probiotics may help to build collagen, the
main protein in skin that affects its texture
and tone. Increased numbers of good
bacteria may also help to hydrate aging
skin, reduce sun damage and improve
the appearance of fine lines and wrinkles.
Hair may be dead, but each hair follicle is
surrounded by nourishing blood vessels.
Beneficial microflora help keep your
intestines clean and healthy, they attack
pathogens to keep your blood clean and
healthy. Healthy blood nourishes hair,
skin and nails. Nails are made of proteins,
and probiotics break down the proteins
you eat into the amino acids that build
healthy, flexible nails.
HOW PROBIOTICS HELP WITH ROSACEA
This inflammatory skin condition causes facial redness on the cheeks, nose,
chin or forehead, as well as small red bumps or pimples. Probiotics may help
control rosacea flare-ups and symptoms, studies suggest. Probiotic extracts in
conjunction with medication can reduce the redness seen in rosacea, and also
improve and strengthen the skin barrier to reduce its stinging, burning and dryness.
In the coming months and years, the
number of probiotic skin care products
and cosmetics are likely to increase. There
have even been anecdotal cases of people
foregoing commercial products and
applying unflavored Greek yogurt directly
on their skin. Unlike cosmetics and skin
care products - which go through safety
testing - there have not been studies on
the benefit of using yogurt as a skin mask.
However, anecdotal reports indicate some
people have noticed less rosacea flares
and less severe outbreaks.
AN EARLY START TO FIGHT ECZEMA
Finnish researchers looked at
pregnant women who took probiotic
supplements (containing Lactobacillus
rhamnosus GG) for two to four weeks before
giving birth, and also after delivery if they
were breast-feeding, or added the bacteria
to infant formula for at least six months.
They found the probiotics reduced the
odds of eczema in babies who had strong
family histories of the itchy skin condition
until at least age 2, and possibly longer.
Humans have approximately 100 trillion
bacteria living in your GI tract, which
includes 500 different species and 7,000
different strains. The beneficial bacteria
in your gut helps us properly digest
food, strengthens our immune system,
detoxifies harmful compounds, and even
produces vitamin and nutrients - which
is why they appear to be so beneficial for
eczema. Another recent study showed
that infants who developed eczema
before they turned 1 had a less diverse
collection of gut bacteria when they were
7 days old than infants without eczema,
suggesting a link between gut bacteria
early in life and the development of the
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CHOOSING THE RIGHT PROBIOTIC
Look for a high quality multi-strain
probiotic. Some probiotics only have
1 strain. Your gut contains trillions of
bacteria, and each strain of bacteria will
have varying survival rates and health
benefits. Therefore, it is important to choose
a supplement with strains from different
groups of good bacteria to ensure optimal
results for your gut and skin condition.
Make sure you find probiotics that are enteric
coated if you eat it with food. Many probiotics
are dead on arrival in your intestines because
your stomach acid is so powerful that it can
kill off most probiotics before they reach
your small and large intestines. Probiotics
are also extremely delicate and they can’t
survive exposure to light, air, or even oxygen.
It’s a bonus if your probiotic contains a
prebiotic. A prebiotic is basically beneficial
bacteria nutrition for probiotics to eat
and flourish on. If you take an enteric
coated, multi-billion probiotic with a
prebiotic, the beneficial bacteria have
more likelihood of surviving as the
prebiotics will provide food for them to eat.
Keep these tips in mind when searching for
the right probiotic for you! Look at the bottle’s
label. Does it contain the Lactobacillus
acidophilus or Bifido bacterium probiotic
strains? If it does, then you’re on the right
track. If it doesn’t, you’ll want to look more
closely at it’s reviews and track records.
Because the FDA doesn’t require nutritional
supplements to label their products for
ingredients, there are an unfortunate
number of supplements out there that will
not do what they claim.
A 5-PART INTRODUCTION TO
If you’d like to prevent your own digestion problems, then make sure you take
the time to read introduction on how to restore balance using essential oils.
h a v i n g
it can be
excruciating. You can
cramps, gas and just feel
bad generally when your
digestion system feels off.
Problems with the
digestive system can lead
to constipation or diarrhea.
It can also make your
stomach ache. What using
essential oils can do is to
restore the balance back
to your digestive system,
alleviate your symptoms
and help you feel better.
If you’re experiencing
digestive problems and
have gas as a result, you
know how painful this
can be. The pain from
gas can cause you to double over. The culprit behind this pain is because the muscles
in your digestive system constrict. This is why you can feel pain varying in degrees
when you have gas. You can use peppermint essential oil to relieve these symptoms.
What this oil does is it eases the constriction of these muscles so the pain goes away.
Now often, when you have gas in your digestive tract, you’ll also experience bouts
of nausea to go along with it. The peppermint oil treats this as well. If you’re having
problems with diarrhea, using peppermint oil can clear that up.
Calcium deficiency isn’t a nice thing to have. This 4-part checklist will show you how to get enough calcium.
CLICK HERE TO LEARN MORE
CARDAMON ESSENTIAL OIL
Cardamom, as part of the
ginger family, is a protective digestive
wellness oil with anti-inflammatory and
antispasmodic actions. It’s also good for
certain chronic bowel conditions such
as irritable bowel syndrome. Cardamom
essential oil is also useful in treating
digestive problems - including gas - by
alleviating the muscle contractions.
It’s also useful for the treatment of
symptoms associated with colitis. You
can suffer from inflammation in your
digestive tract that can cause your system
to have symptoms like bloating, pain and
cramping. This can be caused by a fungus,
by bacteria in your system - or it can be
brought on by a virus. When you calm
the inflammation, you get relief from the
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CLOVE AND FENNEL ESSENTIAL OIL
An upset stomach may be due to
the food and drink you ingest, the kind
of lifestyle you live, and may be because
of an underlying medical condition.
You need an essential oil that will
eradicate all three types of probable
causes of the upset. Clove essential oil
contains all three of these properties.
Fennel is considered as a digestive
stimulant. Fennel essential oil contains antiinflammatory
properties and is good to use
to treat digestive problems. Fennel seed oil
has been shown to reduce intestinal spasms
and increase motility of the small intestine.
GINGER ESSENTIAL OIL
Constipation can make you feel
miserable and it’s not good for your colon
health. There are essential oils that can help
to treat this condition naturally. One of the
more popular ones is ginger essential oil.
Ginger oil is known for its laxative
properties. It can soothe, comfort, and
balance occasional digestive discomfort.
Ginger also serves double duty as one of the
great essential oils for headaches especially
migraine due to its anti-nausea benefits.
OREGANO ESSENTIAL OIL
There are supposed to be certain
helpful bacteria in your digestive tract.
But what can sometimes happen is
harmful bacteria gets in there and
the next thing you know, your system
isn’t working the way that it should.
The wrong kind of bacteria can cause
your system to get out of balance.
Oregano essential oil can restore the
healthy balance by getting rid of the
wrong kind of bacteria. Oregano is
considered as nature’s natural antibiotic.
The list above introduces you to how
essential oil can aid you with your
digestive problems. If you constantly
suffer from digestive problems, carefully
examine if it has something to do with
your favorite food or the way you eat.
Also consider any lifestyle changes that
you might need to make to make you
suffer less. If all else fails consult your
doctor if your upset stomach is caused by
a medical condition.
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The October edition of
Gut Health Problems
will be available this fall.
• HOW TO KICK AWAY DIGESTIVE DISTRESS
• THE BEST WAYS TO GET PROBIOTICS
IN YOUR SYSTEM
• FANTASTIC FERMENTED FOODS FOR
• A GUIDE TO FINDING GMO-FREE AND
• DIET TIPS TO PREVENT PMS
• STEPS TO MAKE SUPERFOOD SMOOTHIES
• HOW TO CHOOSE THE BEST OMEGA 3
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