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Beginner's Guide to the Gluten-Free Diet + Best Foods to Choose and Lose
Eating gluten-free is not a fad. Unlike other food trends such as the paleo and keto diets, abstaining from gluten is a medical necessity for roughly 7% of Americans. Add to this the fact that gluten-related problems are on the rise, and it’s no wonder more individuals than ever are adopting a gluten-free diet. What Is Gluten? Gluten is a collective term referring to the natural proteins found mainly in wheat, rye, barley, and triticale. It’s what makes the texture of bread and baked goods so appealing. It acts as a binder too, making it great for gravies and sauces. Respected medical institutions say that gluten isn’t bad – for most people. However, it is bad for certain people who have a genetic predisposition to being gluten intolerant or sensitive. What Is Gluten Intolerance? Approximately 1% of Americans have celiac disease (CD),¹ which manifests as the most severe form of gluten intolerance. For these people, gluten-free eating is critical. CD is a hereditary autoimmune complication where the immune system sees gluten as an invader and attacks the tiny villi that line the intestinal wall, causing damage, inflammation, and malabsorption. Symptoms range from mild (fatigue, bloating, alternating constipation, and diarrhea) to severe (unintentional weight loss, malnutrition, intestinal damage). Left untreated, celiac disease may lead to non-intestinal symptoms including iron deficiency, fatigue, bone loss, spleen issues, reproductive problems, neurologic issues, skin rashes, and abnormal cell growth. What Is Gluten Sensitivity? Roughly 6% of Americans suffer from what’s called non-celiac gluten sensitivity.² Gluten sensitivity is attributed to those who have tested negative for celiac and wheat allergies, yet still have mild symptoms. After a 2015 research study³ found intestinal permeability in individuals exposed to gluten but with no known sensitivity to gluten, some medical professionals took it as validation that gluten, to varying degrees, causes problems for everyone. Although more clinical research is needed, anecdotal evidence appears to underscore this finding. It also may explain why so many surveyed Americans (63%) by the Consumer Reports National Research Center believe that a gluten-free diet could improve their health. Beginner's Guide to Gluten-Free If you want to know how to live gluten-free, here’s a basic overview of the gluten-containing food types you’ll need to drop. The Big Three The best starting point is to cut out the big three gluten-containing grains: wheat, barley, and rye. Yes, that means letting go of most bread, baked goods, and pasta. It also means being careful about sauces, gravies, spices, salad dressings, and more, as they tend to have wheat or wheat gluten added in. Barley is commonly found in malt (malted anything – barley flour, milk, syrup, flavoring, vinegar, etc.), food coloring, soups, beer, and Brewer’s yeast. Rye is in bread, beer, and cereals. Other Sources of Gluten Gluten is in triticale and sometimes oats, which are naturally gluten-free but can be cross-contaminated during processing. Gluten is found in all sorts of products including candy, croutons, French fries, imitation meat or seafood, seitan, hot dogs, and processed lunch meats, chips, and soups. Gluten-Free Foods Thankfully, there are more gluten-free options on market shelves today than ever before. A gluten-free label means that the product has fewer than 20 ppm of gluten, as per FDA standards. You can find gluten-free flours, baked goods, bread (usually refrigerated), and snack foods in most grocery stores. But remember, gluten-free, especially as it pertains to snack foods, doesn’t always mean healthy. Check for high sugar and fat content. There are plenty of grains and starches that are naturally gluten-free with delicious taste and texture including cassava, quinoa, sorghum, millet, buckwheat, gluten-free oats, nut flours, chia, and more. Savor fresh fruits and veggies, beans, seeds, legumes, lean unprocessed meats, fish and poultry, and selected dairy products. Gluten-Free Diet Benefits Gluten-sensitive people can experience relief when gluten is removed from their diet, but there are more benefits, too. When you avoid gluten, you avoid a host of processed foods such as fast food, baked goods, and cereals, which are typically high in calories, sugar, and unhealthy fats. As a result, people often lose weight and report feeling less fatigued as they shed pounds. Also, people who stop eating gluten-containing foods typically replace them with healthier foods such as fruits, vegetables, and healthy fats and proteins, all of which can help enhance well-being. Gluten-containing whole grains are naturally rich in iron, calcium, fiber, thiamin, riboflavin, niacin, and folate. Be sure you’re getting these nutrients in other foods or through supplementation! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: Daley, S. F., & Haseeb, M. (2025, February 4). Celiac disease. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK1727/ Igbinedion, S. O., Ansari, J., Vasikaran, A., Gavins, F. N., Jordan, P., Boktor, M., & Alexander, J. S. (2017). Non-celiac gluten sensitivity: All wheat attack is not celiac. World Journal of Gastroenterology, 23(40), 7201–7210. https://doi.org/10.3748/wjg.v23.i40.7201 Hollon, J., Puppa, E. L., Greenwald, B., Goldberg, E., Guerrerio, A., & Fasano, A. (2015). Effect of gliadin on permeability of intestinal biopsy explants from celiac disease patients and patients with non-celiac gluten sensitivity. Nutrients, 7(3), 1565–1576. https://doi.org/10.3390/nu7031565
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Is There a Link Between Stress and Digestion?
Have you ever had a public performance or speech to give and not been able to eat beforehand? Or have you experienced constant stomach upset during a stressful time? These are examples of how stress can impact your digestion. Indeed, the body’s nervous system and gut are closely linked. Intense stress may have a temporary impact on digestion. However, extreme stress can lead to more serious digestive health issues. Here’s what you need to know about stress and digestion, as well as ways to find calm to protect your gut. The Gut-Brain Connection Did you know your gut is lined with millions upon millions of neurons? It’s true – some experts report there’s more neurons in the gut than in the human spinal cord. These millions of nerve cells line your gut from your esophagus to your rectum – and comprise what’s called the enteric nervous system that regulates digestion. It’s sometimes called the “second brain.” The enteric nervous system is part of the greater autonomic nervous system, which controls involuntary life-sustaining functions such as breathing, your heartbeat, blood pressure, and body temperature. Your gut’s close connection to the brain is what makes it so sensitive to stress. Stress and Digestion When the body’s “fight or flight” stress response is activated by what your brain perceives to be a threat, it triggers a cascade of physiological changes controlled by the sympathetic nervous system. Your heart rate, blood pressure, and respiration increase – and your digestion slows. These changes allow your body to fight off the threat or flee. The body slows the processes that aren’t necessary for survival (such as digestion) and quickens the ones that are critical. Once the threat has passed, the parasympathetic nervous system is activated, and your body’s blood pressure returns to normal, heart rate comes down, breathing settles down – and digestion resumes. The parasympathetic nervous system is often referred to as the “rest and digest” response. It returns the body to homeostasis after a stressful event. The sympathetic and parasympathetic nervous systems are also part of the autonomic nervous system. However, in today’s world, there are numerous perceived threats in daily living, which can keep the body in a fight or flight stress response continually. This intense, persistent stress can wreak havoc on digestive health. Stress-Related Digestive Issues Temporary and milder bouts of stress can cause nausea, indigestion, diarrhea, and constipation. Research¹ has shown that prolonged, extreme stress can decrease blood flow to the gut and lead to cramping, inflammation, and an imbalance of gut bacteria. These, in turn, can exacerbate more serious gastrointestinal (GI) health problems. Intense stress can lead to acid reflux, inflammatory issues in the gut, and irritable gut health problems too. The American Psychological Association reports that stress in early life can alter the development of the nervous system as well as the body’s reaction to stress.² These changes can increase the risk for later gut health issues as well. What’s more, having these conditions may trigger feelings of anxiousness, causing a vicious circle of stress. Stress can create digestive distress in other insidious ways too. These include: Making the process of swallowing foods difficult or increasing the swallowing of air, which increases burping, gassiness, and bloating. Causing stomach pain – when stress makes pain, bloating, nausea, and other stomach distress may be felt more acutely. Severe stress can cause vomiting. Dramatically increasing or decreasing appetite. An increased appetite can promote unhealthy food choices, which can cause more stress. Affecting motility in the GI tract – either by speeding it up or slowing it down, which can cause either diarrhea or constipation – and in some cases may cause painful muscle spasms in the bowel. 5 of the Best Ways to Manage Stress and Support Healthy Digestion The good news is that there’s a lot you can do to keep stress levels in check to allow your body to “rest and digest.” Among the top recommendations are the following: Diaphragmatic Breathing – Shown to help calm feelings of anxiousness, practice taking deep breaths for a number of counts, holding it in between, and then breathing out to the same number of counts. Do it 10 times. Practice Regular Exercise – Aerobic exercise, when you get your heart rate up, is especially good for relieving stress. Yoga and Meditation – Yoga and meditation may help to reduce feelings of anxiousness. Practice one or both regularly to help you handle stressful life situations better. Psychotherapy – Psychotherapy (especially cognitive behavioral therapy) can help you better manage the stresses and challenges that can contribute to digestive distress. Hobbies – When you get lost in a hobby or activity you enjoy, it helps you to get into a flow state of relaxation, which can activate the parasympathetic nervous system and help you to relax. A Calming Note Sometimes doing nothing at all except for sipping a cup of herbal tea and staring out the window is all one needs for relaxation. Keep your thoughts calm, and your gut will follow. However, if you’re experiencing serious gut health problems, be sure to reach out to your medical doctor. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. American Psychological Association. (2024, October 21). Stress effects on the body. https://www.apa.org/topics/stress/body 2. Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: Pathophysiology, clinical consequences, diagnostic approach, and treatment options. Journal of Physiology and Pharmacology, 62(6), 591–599. https://pubmed.ncbi.nlm.nih.gov/22314561/
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How to Improve Your Gut Health After Being Sick
Have you ever gotten so sick you needed to take prescription medication? Most of us have. Commonly prescribed by doctors to reduce symptoms associated with the flu, common colds, or viral infections, antibiotics are powerful drugs that can slow down or completely halt the growth of bacteria in the human body. However, as with many medications, there are pros and cons to using antibiotics. The Negative Effects of Antibiotics The word "probiotic" comes from Latin: "pro" means “support,” and "biotic" means “life.” Antibiotic, on the other hand, has the exact opposite meaning and effect of probiotic. Antibiotics are designed to kill the bad, harmful bacteria in our bodies, which is beneficial when we’re sick. Unfortunately, antibiotics also harm some of the good bacteria in the gut. Since antibiotics typically cannot discriminate between good and bad bacteria, they often kill both indiscriminately, leading to gut microbiome disruption and a decrease in microbial diversity. This imbalance, known as dysbiosis, has been linked to various gastrointestinal, immunological, and even neurological conditions.¹ The greatest danger of antibiotics, however, may not come from those prescribed by your doctor, but rather from the foods you consume. It's estimated that around 70 percent of the total antibiotic use in the U.S. is for livestock. Since antibiotics are a major distruptor of the gut microbiome, it’s critical to eat antibiotic- and hormone-free meats whenever possible.² Additionally, some other medications—such as certain birth control pills, pain medications, and anti-inflammatories—can also deplete the beneficial bacteria in your gut, further contributing to dysbiosis.³ Good Bugs vs. Bad Bugs A healthy gastrointestinal (GI) tract is home to approximately half a pound of friendly bacteria, equating to about 30 trillion bacterial cells—the same number of bacterial cells as human cells in the body. This community of bacteria, known collectively as the microbiome, plays a significant role in health by contributing to neurotransmitter synthesis, including GABA (gamma-aminobutyric acid) and serotonin, which affect the brain and mood.¹ Some of these bacteria are beneficial to health, while others are harmful. In a classic “good guys vs. bad guys” scenario, they’re constantly competing for dominance within the microbiome. When the beneficial bacteria are reduced—often due to antibiotic use—the harmful bacteria can gain control, potentially leading to a condition called "leaky gut," where the gut lining loses its capacity to act as a barrier, allowing harmful substances to leak into surrounding tissues. A scientific review from 2016 suggests that taking even one dose of antibiotics, particularly around the time of birth, can have long-lasting effects on gut bacteria diversity.⁴ Overuse of antibiotics can deplete the beneficial bacteria population in the gut, shifting the balance in favor of harmful bacteria and increasing susceptibility to infections.³ If you’ve recently taken antibiotics, it’s essential to restore balance in your gut. Here are some strategies to help… How to Improve Your Gut Health After Taking Antibiotics Several factors can increase the population of harmful bacteria in your gut, including: Unhealthy gut lining due to nutrient deficiencies Low levels of omega-3 fatty acids and vitamin D Toxins, environmental pollutants, and certain medications (including antibiotics) High intake of sugars, allergens, and processed foods Addressing these issues can help start the healing process in your gut, especially if you've recently taken antibiotics. By avoiding substances that promote the growth of harmful bacteria, you can enhance your gut health and overall well-being. 3 Ways to Support Your Gut Microbiome Here are some practical ways to support the beneficial bacteria in your gut: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Eat a Healthy Diet Your healthy microbiome can be thrown off balance by numerous factors every day, including the additives in processed foods, artificial sweeteners, or the standard American diet (SAD) – one that’s high in calories, low in fiber, and lacks sufficient vitamins and other essential nutrients. Instead, focus on eating lean protein, high fiber, and healthy fat foods. Consume Prebiotics Prebiotics are dietary fibers that promote gut health. These are provided by apples, beans, cabbage, psyllium, artichokes, onions, leeks, asparagus, and root vegetables (sweet potatoes, yams, squash, jicama, beets, carrots, and turnips). Add Probiotic Supplements Eat more fermented foods that contain live bacteria, such as kefir, kombucha, and unsweetened yogurt (goat or coconut); kimchi, pickled fruits and vegetables; and sauerkraut. You can also take probiotic supplements with quality strains that have clinical proof of benefit for gut health. [/wc_box] Improve Your Gut Health Implementing these strategies after taking antibiotics is crucial for replenishing the good bacteria in your microbiome. Remember, if you take good care of your gut, it will take good care of you! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: ¹Konstantinidis, T., Tsigalou, C., Karvelas, A., Stavropoulou, E., Voidarou, C., & Bezirtzoglou, E. (2020). Effects of antibiotics upon the gut microbiome: A review of the literature. Biomedicines, 8(11), 502. https://doi.org/10.3390/biomedicines8110502. ²Ramirez, J., Guarner, F., Bustos Fernandez, L., Maruy, A., Sdepanian, V. L., & Cohen, H. (2020). Antibiotics as major disruptors of gut microbiota. Frontiers in Cellular and Infection Microbiology, 10, 572912. https://doi.org/10.3389/fcimb.2020.572912. ³Patangia, D. V., Ryan, C. A., Dempsey, E., Ross, R. P., & Stanton, C. (2022). Impact of antibiotics on the human microbiome and consequences for host health. MicrobiologyOpen, 11(1), e1260. https://doi.org/10.1002/mbo3.1260 ⁴Langdon, A., Crook, N., & Dantas, G. (2016). The effects of antibiotics on the microbiome throughout development and alternative approaches for therapeutic modulation. Genome Medicine, 8, 39. https://doi.org/10.1186/s13073-016-0294-z
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5 of the Best Ways to Improve Your Gut Health!
Perhaps you’ve heard of probiotics and have wondered about their health benefits. If you aren’t taking probiotics, here are some essential facts you need to know about these powerful microorganisms and their role in improving your gut health. What Are Probiotics? The word probiotic comes from Latin: pro means “support” and biotic means “life.” The World Health Organization defines a probiotic as any living microorganism that has a health benefit¹ when ingested. Scientists have discovered that the bacteria living in our gut, collectively called the “microbiome,” offer a broad spectrum of previously unknown wellness benefits including a brighter mood and heightened immunity. Although supplementing with probiotics frequently met with skepticism in the past, research has demonstrated that healthy gut bugs help support many processes in the body, including those typically thought to be connected to your brain,² as well as your mood and stress levels. So how can you improve your gut health? Protect Your Good Bugs Did you know that your intestines hold trillions of bacteria that contribute to your daily health? Our gastrointestinal (GI) tract, which contains about 3-4 pounds of bacteria, houses a diverse population of friendly bacteria that are symbiotic with us – they support our fitness and welfare as we give them food and shelter. Our bodies are highly sophisticated ecosystems, which are made up of at least 1,000 different species of bacteria that live in our intestinal system. Some are beneficial and some aren’t. The beneficial bacteria help regulate everything in our ecosystem – from supporting our digestion to programming the nervous and immune systems. When you don’t have enough of these friendly bacteria, you can have digestive problems, difficulty managing stress, irritability, and other negative behaviors. To remain in top form, the relationship of good bugs to bad bugs in your microbiome needs to be positively skewed. This ratio may have a direct correlation to your gut health and overall well-being. You're more likely to be healthy and happy when the beneficial microorganisms in your gut outnumber the harmful ones. When the balance is tipped the other way, all sorts of physical and mental problems can arise. Beware of Microbiome Imbalance Imbalance of the gut microbiome – too many bad bacteria in the gut – has been linked to a wide range of mental and physical challenges. Keeping your gut in proper balance is essential to your overall health. Eating high-fiber foods, avoiding sugars and processed starches, having the right balance of omega-3 fatty acids (an Omega-3 Index higher than 8%), staying well-hydrated, and increasing your intake of healthy fermented foods all can help keep your gut bacteria in healthy balance. Experiencing digestive issues is a sure-fire way to know if you have an unbalanced gut. Many people end up taking antacids, gas medicines, or anti-diarrheal medications, but these don’t get to the root cause of the problem, which is an imbalanced microbiome. If you’re struggling with any of the following on a consistent basis, you may benefit from a well-formulated probiotic supplement: Gas Irregular bowel movements Bloating Excessively soft stools Unusual burping or excessive fullness after eating Cramping anywhere along your intestinal tract Probiotics can help improve your health in numerous ways. Here are just a few… 5 Ways to Support Your Gut with Probiotics Improve the Integrity of Your Gut Lining A healthy intestine has a very tight lining or seal that works to exclude everything but the smallest fully digested food substances from getting across the intestinal wall and into the blood vessels or other surrounding tissues. When this intestinal seal is not sufficiently tight, allergenic molecules of poorly digested food, bacteria, viruses, and waste products can leak out of the intestinal lining and spread throughout the body. Healthy bacteria that live in the gut produce many substances that help maintain the intestinal seal. Supplementing with probiotics that directly or indirectly support a healthy microbiome helps ensure the integrity of the intestinal seal and promotes many other positive intestinal functions. Keep Your Microbiome Healthy A healthy microbiome can be thrown off balance by numerous factors, including antibiotics,³ pesticides/herbicides in foods, food additives, artificial sweeteners, or simply by eating a Standard American Diet (SAD) – one that’s high in calories, low in fiber,⁴ and lacks sufficient vitamins and other essential nutrients. Stress also kills friendly bacteria in our microbiome. Support Positive Mood with a Healthy Gut In our fast-paced world, having a balanced gut microbiome can have tremendous benefits for your body and brain. The gut is filled with nerve networks that provide valuable input to the brain. Maintaining and restoring health in the GI tract is crucial to optimizing your protection against the possible negative consequences of allergenic food substances that can damage your blood vessels, trigger immune dysfunction, and deteriorate your overall health and well-being. Increasingly, clinical studies are finding that well-designed probiotic supplements promote a positive mood⁵ and help counter stressful life events. Eat a Probiotic-Rich Diet Even if you’ve tried incorporating probiotics into your diet, it’s likely that you aren’t getting enough of them daily. So where can you get quality probiotics? One way is with the foods you eat. Here are the top 8 probiotic-rich foods: Kimchi Fresh Sauerkraut Sour Pickles Miso Tempeh Kombucha Kefir Yogurt Take a Probiotic Supplement Another way to help support gut flora is to take a probiotic supplement. BrainMD’s ProBrainBiotics is the first probiotic supplement proven to benefit both intestinal and brain function.* This supplement has identical probiotic strains, at the same daily intake levels, that were put through three clinical trials and found to benefit intestinal function, mood, and coping with stressful experiences.* ProBrainBiotics can help with: Digestion – promotes healthy digestion* Focus – improves concentration and attention* Mood – supports positive mood and emotional balance* Immunity – provides antioxidant support and nutritional immune system boosters* How To Improve Your Gut Health Take one or two capsules daily with a meal, or as recommended by a physician. From the published trials, one capsule should be sufficient for most people, but two capsules will likely give you additional benefit. Remember, if you take good care of your bacterial guests they will take care of you. Use ProBrainBiotics, along with probiotic-rich foods, to help enhance your immune system every day!* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about ProBrainBiotics and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Mack, D. R. (2005). Probiotics: Mixed messages. Canadian Family Physician, 51(11), 1455–1457. https://doi.org/10.46747/cfp.5111455 (PMCID: PMC1479485, PMID: 16353824) 2. Appleton, J. (2018). The gut-brain axis: Influence of microbiota on mood and mental health. Integrative Medicine (Encinitas), 17(4), 28–32. https://doi.org/10.7547/108726 (PMCID: PMC6469458, PMID: 31043907) 3. Yoon, M. Y., & Yoon, S. S. (2017). Disruption of the gut ecosystem by antibiotics. Yonsei Medical Journal, 59(1), 4–12. https://doi.org/10.3349/ymj.2018.59.1.4 (PMCID: PMC5725362, PMID: 29214770) 4. Mayo Clinic Staff. (n.d.). Dietary fiber: Essential for a healthy diet. Mayo Clinic. Retrieved [12/30/2024], from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dietary-fiber/art-20043983 5. Bistas, K. G., & Tabet, J. P. (2023). The benefits of prebiotics and probiotics on mental health. Cureus, 15(8), e43217. https://doi.org/10.7759/cureus.43217 (PMCID: PMC10490379, PMID: 37692658)
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Here's What You Should Know About Low and High FODMAP Foods
Digestive distress is no fun, and if you suffer from it, you’re hardly alone. According to the American Gastroenterological Association (AGA), 60-70 million Americans suffer from GI issues that can seriously impact their quality of life. (1) AGA’s data shows that nearly 40% of Americans have stopped routine activities in the last year due to annoying, uncomfortable, and – in some cases – debilitating symptoms. (2) Digestive symptoms aren’t always easy to treat because they’re so diverse and manifest differently in different people. They range from relatively common symptoms like bloating and gas, to much more serious ones like blood in the stool. To further complicate matters, many symptoms can be consistent with a wide range of possible causes, ranging from minor food intolerances to colorectal complications. (3) What’s more, these symptoms aren’t easy to talk about. One in three people said they would only discuss their bowel symptoms if their doctor brought it up first. The AGA recently launched an awareness campaign called Trust Your Gut, aimed at shortening the time between having bowel symptoms and actually talking about them with your doctor. (4) This article isn’t about GI health in general – that would take a book to discuss adequately. But it is about a particular intervention that many have found helpful (at least in the short-term). That intervention is a low-FODMAP diet. Bacteria and Your Gut To understand why some health practitioners recommend low-FODMAP diets (don’t worry, I’ll define what they are shortly), it’s helpful to understand something about bacteria and your gut. The human body has about 30 trillion cells, but we also host trillions of non-human cells as well. The most current research estimates that there are 39 of these non-human cells (viruses, bacteria, fungi, and other assorted microbes), about 1.3 times the number of human ones. The name scientists give for that group of microbes is the microbiome, (5) and it’s been an exploding topic of research for over a decade. The cells of the microbiome live mainly in the gut, specifically in the large intestine. Many articles and books have been devoted to explaining how important the health of the microbiome is and detailing ways that we humans can keep it healthy. (6) In fact, the health of the microbiome has been linked to many serious health conditions. (7) But sometimes microbes get into places they don’t belong, for example, the small intestine. If bacteria that doesn’t belong gets into the small intestine and starts to set up shop there, digestive symptoms almost always appear. In fact, there’s now a name for this condition: it’s called SIBO which stands for small intestine bacterial overgrowth. (8) And it can be maddening. Enter low-FODMAP diets. What Are FODMAPs and Should I Eat Low or High FODMAP Foods? Low-FODMAP diets have been found to relieve symptoms of both SIBO and IBS (irritable bowel syndrome). FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (for those who like to nerd out, saccharides are sugars and polyols are sugar alcohols). Foods that contain these compounds are believed to act as prebiotics, which means they “feed” the bacteria that set up residence in the small intestine. (9) A low-FODMAP diet is essentially a symptom-reduction strategy based on starving them out! But there are a couple of problems and cautions. Problem #1: Foods that contain FODMAPs are not bad foods, at least not always. In fact, some of them – like, for example, onions and garlic – are extraordinarily healthy foods. Their only “crime” is to provide food for bacteria that we want to get rid of (or at least remove from the small intestine). This is one reason low-FODMAP diets aren’t recommended long-term. The foods that contain FODMAPs may indeed feed the bacteria in the small intestine, but they also provide nourishment to the “good guy” bacteria in the large intestine, which is why you don’t want to keep them out of your diet forever. At least two studies have demonstrated that being on a long-term, low-FODMAP diet can reduce the levels of beneficial bacteria in the gut (colon). Problem #2: There are an awful lot of foods that contain FODMAPs. Patients put on these diets often say, “There’s nothing left to eat!” which isn’t quite true – but it’s easy to see how people could feel that way. That said, a low-FODMAP diet does offer symptom relief in the short term, and most practitioners will begin to reintroduce FODMAP-containing foods once symptoms are alleviated. Johns Hopkins Medicine characterizes a low-FODMAP diet as a three-step elimination diet: The first step is eliminating foods high in FODMAPs (see accompanying list). This phase is recommended for between 2-6 weeks max. Then start slowly reintroducing these foods, usually one at a time, and observe carefully which ones are problematic for you. Finally, avoid the ones that cause symptoms and go back to eating those that don’t. Symptoms that typically improve on a low-FODMAP diet include cramping, gas, flatulence, bloating, and diarrhea. In one study, low-FODMAP diets reduced the severity of symptoms in over 75% of patients with IBS (compared to a 54% reduction in patients receiving standard dietary advice). Functional medicine expert Chris Kressler, LaC, reports that he’s found low-FODMAP diets to be useful in patients with Crohn’s disease, ulcerative colitis, and diverticulosis. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] What About Fiber? One of the most common issues on a low FODMAP diet is the fact that so many of the restricted foods are important sources of fiber. So, how does a person on a low-FODMAP plan supplement their fiber intake without producing the very symptoms we’re trying to get rid of, like bloating and gas? Fortunately, there’s an easy solution to this problem: partially hydrolyzed guar gum fiber, which is found in hundreds of supplements and food products and doesn’t cause bloating or gas. You can buy it in the store or online under the name SunFiber, which was the first prebiotic soluble fiber supplement to be low-FODMAP diet approved by Monash University. (10) [/wc_box] Foods that are typically restricted are wheat, beans, onions, garlic and milk; they’re typically replaced with low-FODMAP alternatives such as potatoes, rice, zucchini, and lactose-free dairy. Though the complete list of foods high in FODMAPS is dauntingly long, Johns Hopkins Medicine sums up the most important foods to avoid: Dairy-based milk, yogurt, and ice cream Wheat-based products such as cereal, bread, and crackers Beans and lentils Some vegetables, such as artichokes, asparagus, onions, and garlic Some fruits, such as apples, cherries, pears, and peaches Instead, they suggest you base your meals around low FODMAP foods such as: Eggs and meat Certain cheeses such as brie, Camembert, cheddar, and feta Almond milk Grains like rice, quinoa, and oats Vegetables like eggplant, potatoes, tomatoes, cucumbers, and zucchini Fruits such as grapes, oranges, strawberries, blueberries, and pineapple Note that wheat is eliminated not because of gluten, but because wheat is high in fructans, a member of the oligosaccharide family. Nonetheless, it’s probably a good idea to eliminate gluten in general during the restrictive phase of the diet, as gluten can be inflammatory for many people. The good news is that once you reintroduce one or two members of a category of FODMAPs (like fructooligosacchardies for example) and find that everything’s okay, you can usually reintroduce all the other members of that particular category of foods without testing each of them. Then you can move on to the next category. Though you can do a low-FODMAP diet on your own, it’s a great idea to do it under the guidance of a nutritionist or nutritionally educated health professional. Eliminating all these foods can be complicated and challenging, and identifying the ones that are causing symptoms can be a bit of a task. A health professional who specializes in gut and digestive issues can be your best friend during this period. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Low-FODMAP Diets and Sugar Perhaps surprisingly, many common sugars (including cane sugar, raw sugar, and brown sugar,) are low FODMAP. That, however, doesn’t make them healthy. Though they may not trigger symptoms directly, they still raise blood sugar and insulin and can cause metabolic havoc. There is, however, one little-known sugar that is low-FODMAP diet certified: allulose. Allulose is considered a “rare sugar” – it exists in nature and is found in figs, raisins, and molasses, among other foods. There is a ton of published research on allulose, and it’s endorsed by many of the leading lights in the field of metabolic health, including Drs. Benjamin Britten and David Perlmutter. Allulose doesn’t raise blood sugar or insulin, and has been shown in research to lower both insulin resistance and blood sugar. It’s available in stores all over the country. Look for allSweet on the ingredient label. [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. J Gastroenterol Hepatol. 2010;25(2):252-258. 2. Staudacher HM, Whelan K. The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS. Gut. 2017;66(8):1517-1527. 3. Halmos EP, Power VA, Shepherd SJ, et al. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67-75. 4. Kressler C. The benefits of low FODMAP diets in chronic digestive disorders. J Integr Med. 2020;18(3):151-157. 5. Zhao Q, Stokholm J, Højland Ersbøll A, et al. Microbiome and metabolome profiles in pregnancy and later childhood are associated with childhood cognitive performance. eLife. 2021;10. 6. Pritchard S, Peppercorn MA. Advances in understanding of the microbiome and its effects on health. BMJ. 2017;356. 7. Gibson PR, Halmos EP, Muir JG. Review article: FODMAPs, prebiotics and gut health—the FODMAP hypothesis revisited. Aliment Pharmacol Ther. 2020;52(2):233-246. 8. Heaton KW, Parker D, Cripps H, et al. Diverticular disease and SIBO: causes and symptoms. Gastroenterology. 2015;149(2):273-280. 9. Jones A, Kressler C. The FODMAP elimination and reintroduction process. Curr Gastroenterol Rep. 2019;21(2):56. 10. Chumpitazi BP, Cope JL, Hollister EB, et al. Gut microbiota modulation with partially hydrolysed guar gum vs low FODMAP diet. Aliment Pharmacol Ther. 2019;49(6):673-682.
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The Latest Research On the Gut Microbiome You Need to Know About
In recent years, the old expression about “trusting your gut” has taken on a whole new meaning. As researchers delve deeper into this complex ecosystem, it’s becoming increasingly clear that these bacteria can play a crucial role in shaping our health, mood, and even longevity. Let’s look at some groundbreaking discoveries that are revolutionizing how we understand gut health! What Is the Microbiome? Our bodies are home to trillions of microorganisms, collectively known as the gut microbiome. These tiny inhabitants play a crucial role in our health and well-being, influencing everything from digestion to mood. The healthy gut carries over 150 bacterial species. These bacteria are so adaptable that the species have subcategories called strains. Each strain has its own genetic profile, enzyme profile, and environmental preferences such as acid-alkali level, oxygen level, what it feeds on, etc. Each person has their own gut bacteria strain profile. If we take care of our gut bacteria, an abundance of the strains will be beneficial for our health. If we don’t take care of our microbiome, healthy bacteria may be crowded out by harmful strains. If this imbalance worsens, the Candida fungus or parasitic protozoa can increase in numbers and create significant problems in our gut. Importance of Microbiome Balance Maintaining a balanced gut microbiome is crucial for overall health. The diverse community of microorganisms in our intestines play a pivotal role in various bodily functions. When the microbiome is in harmony, it aids digestion and enhances nutrient absorption. This balance also supports the immune system, helping the body fend off infections and illnesses more effectively. Also, a healthy gut environment fosters communication between the brain and gut. This connection highlights how vital our microbes are for physical well-being and emotional stability. Encouraging a diversity of healthy strains through a diet rich in fiber, probiotics, and prebiotics can significantly enhance this delicate equilibrium within our guts. However, an imbalanced microbiome (dysbiosis) can lead to digestive issues, inflammation, and even mental health problems. Here’s Some of the Latest Research on the Gut Microbiome Advancements in microbiome research are transforming our understanding of human health. Here are just a few recent studies that highlight different aspects of the gut microbiome: [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] One study revealed that specific microbial compositions can help regulate weight gain by enhancing metabolic functions. Researchers isolated beneficial strains capable of improving energy extraction from food while regulating fat storage. Another breakthrough involves the connection between the gut microbiome and mood. Research suggests that certain probiotics may help alleviate mood issues, hinting at a powerful link between gut health and mental clarity. Gut bacteria can be highly personalized and new findings suggest that the microbiome may be a single, fluid system. One study found that higher levels of a group of bacteria called Oscillibacter were strongly associated with lower levels of cholesterol, triglycerides, and glucose. Research from the UCLA Center for Human Nutrition shows that exercise can help change gut microbiota with its positive effect on energy homeostasis. A NIH-funded study found that disruptions in the microbiome may intensify feelings of fatigue. Fascinating new research suggest that the gut microbiome may experience both daily and seasonal cycles. [/wc_box] Cutting-Edge Technology in Microbiome Research Technological improvements have transformed how researchers explore the gut microbiome. Innovative techniques, like metagenomics, allow scientists to analyze complex microbial communities with unprecedented precision. Next-generation sequencing (NGS) has become a game-changer. It provides insights into genetic material from all organisms present in the gut, revealing their roles and interactions. This depth of understanding can help identify potential health indicators associated with various illnesses. Additionally, advancements in sequencing technology allow researchers to map complex microbial communities with unprecedented detail. By identifying key bacterial species associated with different ailments, scientists hope to develop targeted probiotics or dietary interventions tailored to individual needs. Artificial intelligence also has become a valuable tool in microbiome research. AI algorithms can sift through vast datasets, uncovering patterns that humans might miss. This increases the ability of researchers to predict how changes in microbiota may affect individual health outcomes. Wearable technology is emerging as an exciting tool for real-time monitoring of gut-related metrics. These devices can track dietary habits and correlate them with shifts in gut health, offering personalized insights that were once unimaginable. Microbiome Research: The Future is Bright The gut microbiome has become a focal point in health research, with groundbreaking studies continuously reshaping our understanding of this intricate inner ecosystem. New technologies are enabling scientists to analyze the complexities of microbial communities more effectively than ever before. Researchers are using these tools to identify specific strains of bacteria that can influence various aspects of health. These developments may make it possible for healthcare providers to offer tailored solutions based on an individual’s unique microbiome profile. From dietary recommendations to novel therapies aimed at restoring balance within the gut microbiome, the possibilities seem endless. The future is bright for microbiome research, and its impact on our well-being could redefine how we approach nutrition and healthcare practices moving forward. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Here Are Some of the Best Probiotic Strains to Help Keep You Regular!
Are you looking to support your gut health and achieve optimal digestion? Get ready to say goodbye to discomfort and hello to a happier gut with targeted probiotic strains! Importance of Bowel Health Bowel health is a crucial aspect of our overall well-being. The bowel, more commonly known as the large intestine, plays an essential role in our digestive system. It absorbs water and nutrients from the food we eat while eliminating waste products from the body. As such, it’s vital to maintain optimal bowel health to ensure the efficient functioning of our digestive system. Our gastrointestinal (GI) tract houses trillions of bacteria, both good and bad. When there’s an imbalance between these two types of bacteria, it can lead to various GI issues such as bloating, diarrhea, constipation, and even more serious conditions. Having good bowel health requires maintaining a proper balance of bacteria in our gut. One way to maintain a healthy level of good bacteria in the GI tract is to take probiotics. What Are Probiotics? Probiotics are live microorganisms that are beneficial for our gut flora and can have a positive impact on bowel health. These friendly bacteria have gained popularity in recent years as a means of supporting gut health and overall well-being. They help maintain a healthy balance by crowding out harmful bacteria and supporting proper digestion. These “good” or “beneficial” bacteria can be found in various foods and supplements and may provide numerous health benefits when consumed regularly. Probiotics work by colonizing the gut with good bacteria and restoring balance to the microbiome. They help support digestion and nutrient absorption while also supporting a healthy immune system. There are many strains of probiotics available on the market, but not all are created equal when it comes to promoting optimal bowel health. Some targeted probiotic strains have been studied for their effectiveness in improving digestive function. What Are Targeted Probiotic Strains? Targeted probiotic strains refer to specific species or subspecies of bacteria that may provide beneficial effects for a particular condition or area of the body. They have unique characteristics and functions that make them effective in addressing specific concerns. When it comes to bowel health, there are several key targeted strains of probiotics that may help support our digestive system… 7 of the Best Targeted Probiotic Strains for GI Health 1. Lactobacillus acidophilus This is one of the most well-known and extensively studied probiotic strains. It’s commonly found in yogurt and other fermented foods, but also is available in supplement form. Lactobacillus acidophilus may aid digestion and improve overall gut health by increasing the production of enzymes essential for nutrient absorption. 2. Bifidobacterium lactis Another widely researched strain, bifidobacterium lactis has been linked with improvements in conditions like constipation and diarrhea due to its anti-inflammatory properties. This strain works by producing lactic acid, which helps fight harmful bacteria while promoting healthy intestinal microflora balance. 3. Streptococcus thermophilus As a key component in the production of yogurt and cheese, streptococcus thermophilus also can be found as a strain in many probiotic supplements. Its ability to produce large amounts of lactic acid makes it an effective probiotic for reducing lactose intolerance symptoms, supporting healthy digestion, and helping to prevent infections. 4. Lactobacillus plantarum This highly adaptable strain is known for its ability to survive harsh conditions of the digestive tract, making it an ideal probiotic for supporting overall gut health. One study has shown that lactobacillus plantarum may be helpful for diarrhea and other digestive issues. 5. Saccharomyces boulardii Unlike other probiotics strains, which are mostly bacteria-based, saccharomyces boulardii is a beneficial yeast that’s been shown to help with antibiotic-associated diarrhea. It also helps restore balance to the gut microbiome by inhibiting the growth of harmful bacteria. 6. Lactobacillus plantarum Known for its ability to survive in harsh environments, lactobacillus plantarum has been found to have a positive impact on gut dysbiosis. It also helps boost the immune system and reduce inflammation in the digestive tract. 7. Lactobacillus rhamnosus This strain is commonly used in probiotic supplements and fermented foods due to its ability to survive stomach acid and bile. Lactobacillus rhamnosus may help alleviate symptoms of diarrhea, gas, bloating, and constipation. Choosing the Right Probiotic Strains When it comes to maintaining optimal bowel health, probiotics can play a crucial role in promoting digestion and relieving digestive issues such as constipation and diarrhea. However, with numerous probiotic strains available on the market, choosing the right one for your specific bowel needs can be overwhelming. Here are a few key factors to consider when selecting probiotic strains to support bowel health. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Identify Your Needs Before delving into the various types of probiotic strains, it’s important to identify your specific bowel needs. Are you struggling with constipation, diarrhea, or just looking to improve your overall gut health? This will guide you in selecting the most appropriate probiotic strains that target your specific concerns. Look for Bowel-healthy Strains Some probiotics have been extensively studied for their positive effects on bowel health. These include lactobacillus acidophilus and bifidobacterium bifidum, which may help reduce uncomfortable gut symptoms. Confirm the Colony Forming Units When choosing a probiotic supplement, pay attention to the colony forming units (CFUs) listed on the label. CFUs indicate how many live bacteria are present in each dose of the product. While there’s no recommended daily intake for CFUs – since everyone’s body is different – it’s generally suggested to choose products with at least 10 billion CFUs per serving. Check for Shelf Stability Shelf stability refers to how well a probiotic supplement retains its potency until its expiration date under specified conditions such as temperature and humidity levels. It’s essential to pick a product with good shelf stability so that the probiotics can reach your gut alive. Consider Combination Products Some probiotic supplements contain a combination of strains that work together to provide better health benefits. For instance, products with both lactobacillus and bifidobacterium strains are believed to have a synergistic effect on overall digestive health. [/wc_box] Targeted Probiotic Strains Choosing the right probiotic strains for your bowel health can be a trial-and-error process. It may take some time for you to see noticeable improvements in your bowel health, so be patient and consistent with taking probiotics regularly for optimal results. Probiotics work best when taken regularly as part of a healthy lifestyle, including a balanced diet rich in fiber, adequate hydration, and reduced stress levels. It’s recommended to consult with a healthcare professional before starting any new supplement regimen. Also, be mindful of any food sensitivities or allergies you may have when choosing probiotics to ensure optimal health benefits. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Some of the Best Fermented Foods for Gut Health (Recipes Included!)
The use of fermentation to preserve foods stretches back as far as human history itself. Indeed, evidence of fermented food and beverage preparation dates back to 10,000 B.C.! Preservation through fermentation served the critical purpose of allowing people to have vegetables and other foods throughout the winter, when food sourcing was difficult and fresh produce was scarce. Today, Epicureans value fermentation for the unique flavor it brings to foods and beverages, embellishing them with greater complexity. Combining simple sugars with microorganisms (such as yeast or bacteria), the process of fermentation naturally alters foods by converting carbohydrates to alcohol or acids. The alcohol or acid acts as a preservative while providing a tangy flavor. Through the natural fermentation process, cabbage turns to sauerkraut, dairy becomes yogurt or cheese, and tea becomes kombucha. These fermented foods are rich in beneficial bacteria (probiotics) and important nutrients, which make them great for gut and overall health. Consuming fermented foods can help support a diverse and healthy intestinal microbiome – which isn’t only important for digestive health but also immune health, mental health, keeping inflammation in check, and protecting against neurodegenerative health issues. Here are some delicious, fermented foods and beverages that can help support your gut health and enhance your meals, plus recipes for you to make some of them at home! 5 Surprisingly Delicious Fermented Foods and Beverages These simple and delicious fermented foods and beverages are widely available at most health retailers. 1. Fermented Veggies (Sauerkraut, Kimchi, and Pickles) Sauerkraut, kimchi (both made from cabbage), and traditional pickles (pickled cucumber), preserved via natural lacto-fermentation, are delicious and loaded with probiotics. Sauerkraut and kimchi are lovely condiments, which can be added to rice, soups, stews, sandwiches, eggs, or virtually anything you can think of. Research shows they also have anti-inflammatory properties and are good sources of vitamin C, iron, antioxidants, and fiber. Pickles are another great condiment or snack to be enjoyed anytime. Be sure you don’t get the conventional pasteurized versions of these fermented foods as the heating process destroys all the bacteria – good and bad. Look for labels that say “raw,” “naturally fermented,” “unpasteurized” or “contains live or active cultures.” Consume them by their expiration date and keep them refrigerated since they’re unpasteurized. 2. Yogurt & Kefir Unsweetened yogurt with the label “contains live and active cultures” is loaded with probiotic cultures. It’s delicious with added fruit, and in smoothies, salad dressings and dips, chicken dishes, and even baked goods. Try a low-fat Greek yogurt as it’s usually higher in protein. If you’re vegan, enjoy yogurt made from coconut milk. For a tangier, yogurt-like beverage, try kefir. There are low-fat dairy and vegan, coconut-milk based varieties. Be sure to choose unsweetened and look for “contains live & active cultures” on the label. Kefir is even higher in probiotics than yogurt! 3. Tempeh Textured and nutty-tasting, tempeh is a traditional Indonesian food made from fermented soybeans. It’s a fantastic meat substitute and tastes wonderful in stir-fry recipes. It’s also a great source of protein (more than tofu) and is rich in B vitamins, fiber, iron, manganese, phosphorus, magnesium, and calcium. It’s incredibly versatile. Try layering it in sandwiches, crumbling it up to use in place of grand meat, or searing it like a steak. 4. Kombucha Kombucha tea has been enjoyed traditionally for nearly 2,000 years. It’s made by combining tea, natural sugars, yeast, and bacteria. Usually enjoyed cold, the result is a naturally effervescent, refreshing tea that’s rich in probiotics and B vitamins. Some animal studies have found that kombucha may be beneficial for maintaining healthy blood sugar levels and keeping bad cholesterol in check. 5. Miso A traditional Japanese condiment, miso is a paste made from fermenting soybeans with a domesticated fungal starter, salt, and sometimes a grain such as brown rice or barley. Though well-known here in America for its use in the eponymous soup, it also can be enjoyed in other ways. It’s distinct savory flavor and aroma lends well to stir-fries. It can offer a probiotic boost to smoothies or a savory enhancement to sauces, spreads, rice, roasted veggies, stews, meats, and soups. Miso is both probiotic-rich and nutritious. It contains a decent amount of protein, vitamins, and minerals. Be warned that it’s high in sodium for those who need to watch their salt intake. A little goes a long way! Fermented Food Recipes If you want to experiment with fermentation at home, here are a couple of basic, easy fermented food recipes to get you started. [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Vegan Miso Kimchi INGREDIENTS 1 head Napa cabbage (approx. 1 pound), cored and leaves separated 1 cup filtered water 1 small daikon radish (approx. 4 ounces), thinly sliced into rounds 8 scallions, greens chopped, whites set aside sea salt 8 garlic cloves 1 peeled knob of ginger (about 2 inches) ½ cup Korean chili powder 2 tablespoons miso paste (red or white) 1 tablespoon coconut sugar DIRECTIONS Toss cabbage leaves, daikon, and scallion greens in a large bowl with 2 tablespoons of sea salt. Cover and set aside until cabbage is wilted (approximately 1 to 12 hours). The cabbage will generally release about ¼ to ½ cup of liquid. While the cabbage is set aside, in a food processor or blender, combine scallion whites, garlic, ginger, chili powder, miso paste, and coconut sugar in a food processor or blender. Process/blend until a paste is formed (about 30 seconds). Scrape down the sides, if necessary. Add chili paste in with your wilted cabbage, turning the cabbage to coat. Mix in 1 cup of filtered water. Taste and add additional salt, if needed. Pack kimchi into mason jars. Press down firmly and pack tightly. Try using a chopstick to release any large air bubbles trapped in the bottom of the jar. Cover the kimchi with its liquid. Seal the jars tightly. Allow them to sit at a cooler room temperature (68-70° Fahrenheit) for 24 hours and then refrigerate. Give them at least 1 week to ferment before eating. The sour taste of the kimchi increases as it ages. It’s recommended that you consume it within one month. [/wc_box] [wc_box color="inverse" text_align="left" margin_top="" margin_bottom="" class=""] Maple Kombucha Tea Kombucha is basically sweet tea that undergoes fermentation with the addition of a SCOBY (symbiotic culture of bacteria and yeast) and starter tea from a previous batch of kombucha. A SCOBY is also known as a kombucha “mother” or kombucha culture. While you can get a “mother” from perhaps a friend who brews kombucha, your best bet is to buy a SCOBY from a reputable online retailer. You’ll also need a small amount of starter tea. Retailers usually provide some with the SCOBY. If the retailer doesn’t provide enough starter tea, you can buy some plain, unflavored, raw store-bought kombucha. INGREDIENTS 1 kombucha SCOBY and ¼ cup of kombucha starter tea 1 gallon of purified water 1¼ cup of pure maple syrup 5-7 tea bags of black tea (or if you prefer, try green, white, or oolong tea) DIRECTIONS Bring a gallon of water to a boil for 10 minutes to remove all impurities. Remove pot from heat and pour in pure maple syrup so that it blends into the water. Next add your tea bags, allowing them to steep in the sweetened water until mixture cools down to room temperature (or leave them overnight). Remove tea bags and strain out any remnants of herbs. Pour mixture into a one-gallon jar, adding your SCOBY and ¼ cup of starter (or store bought) kombucha tea. Cover the top of the jar with a clean cloth (such as a tea towel or coffee filter) and secure it tightly with a rubber band. (Be careful not to let the liquid touch the cloth as it could attract fruit flies!) Set the kombucha in a room temperature cabinet for 3-4 weeks. After the first week, you should see a new SCOBY (also called the “daughter”) starting to form on top of the brew. That’s a sign of success! After 3-4 weeks, remove both the mother and the daughter and store them in the fridge with a little bit of their own kombucha to use in the future. Chill your kombucha and enjoy. You can use one of the stored kombucha cultures for your next batch, and you can gift your second one to a friend or neighbor! [/wc_box] At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How Your Gums Affect Your Gut and Brain Health
How much thought do you give to your gum health? Unless you’re experiencing periodontal health issues, probably not too much. Well, here’s a startling fact: Nearly half of U.S. adults over 30 show indications of gum disease. Yikes! Perhaps that explains why nearly 180 million Americans are missing teeth. But gum health issues affect more than your teeth. In recent years, a growing body of research is showing that when an individual’s gums are unhealthy, it can cause problems in the gut and brain, too. While dental hygiene tends to get more attention, it appears that caring for your gums is equally important. Here are the basics on how to have healthy gums – and why it’s important to your gut and brain health. About Periodontal (Gum) Health Proper gum care is surprisingly simple. The standard recommendations are nearly identical to dental care: Brush twice a day, floss once a day, and see your dentist for cleanings every six months. Additionally, use a soft toothbrush and brush gently in small, circular motions. There are a number of risk factors for gum disease such as smoking, hormonal changes in women, certain illnesses and their medications, poor diet, and genetics. The two most common signs of early gum health issues (gingivitis) are inflammation of the gums and bleeding when brushing your teeth. Other signs your gums are in trouble may include: Mouth sores Shiny appearance to gums Bad breath Bright red or reddish-purple gums Gums that are tender only when touched The symptoms of gingivitis occur when plaque, a sticky film of bacteria, builds up on your teeth and releases acids that irritate the gums. Plaque is always forming on your teeth. It becomes a problem when flossing and brushing doesn’t fully remove it. If you go too long between teeth cleanings, bacteria may have started to accumulate and harden (forming tartar) above and below the gum level, which usually requires professional help to remove. Sometimes a “deep cleaning” is needed to remove buildup under the gumline. If gingivitis goes unaddressed, things can get worse. The bacteria may infiltrate and damage the tissues under the gums, causing advanced gum disease. If it continues to go untreated, the bone supporting the teeth can start to break down, sometimes leaving the roots of the teeth exposed and/or causing sensitivity. Spaces also can develop between the teeth, and the teeth may become loose. You can start to lose your teeth, one at a time. It turns out that what’s happening under your gums can affect other parts of the body – including your gut and brain. Oral Care and Gut Health Since digestion starts in the mouth, it’s not too surprising to learn that if the oral microbiome is amiss – with perhaps too much of the bad bacteria that causes inflammation and not enough of the good kind – it may trickle down to the gut. And it does. Studies have shown that oral bacteria can translocate to the gut, impacting the microbiota and possibly immune function. In particular, a pesky oral bacteria called Porphyromonas gingivalis can cause an imbalance of microbiota in the mouth, as well as in the gut. Some researchers call this the gum-gut axis and suggest there’s a bi-directional relationship. Severe gum health issues are associated with inflammatory bowel health problems and higher risk of abnormal cellular growth in the colon. That’s not all though. As your gastrointestinal tract is lined with more than 100 million neurons, it’s closely linked to your brain. You may have heard of the gut-brain connection. When your gut has inflammation issues due to the microbiome being disturbed (possibly because of poor gum health), it can impact mental health too. Researchers are calling this connection the oral-microbiota-brain axis (OMBA). While not yet conclusive, research is revealing a potential link between the OMBA and neuropsychiatric health issues. It’s already well established that gut health issues are associated with low mood and feelings of anxiousness. Indeed, oral health affects your brain as well. Gum Health and Your Brain Gum health’s impact on your brain extends beyond neuropsychiatric conditions to brain function itself. Emerging research has revealed an association between gum health issues and cognitive decline, memory loss, and cerebrovascular accidents. It’s believed that bacteria and the inflammatory molecules they synthesize may travel from infections in the mouth through the bloodstream to the brain where they can cause problems. A 2021 meta-analysis of 20 studies found an association between poor periodontal health and cognitive impairment. Additionally, it found that moderate and severe gum health issues were a risk factor for memory loss. Further, a 2022 review of 47 published studies found that poor periodontal health appears to increase the risk of both cognitive decline and memory loss. But perhaps most concerning of all is a link between gum health and neurodegenerative issues. Recent research has found that the bacteria that causes gingivitis, Porphyromonas gingivalis, can move from the mouth to the brain. Once there, the bacteria may release enzymes called gingipains that can destroy neurons. This in turn can lead to memory loss and life-threatening forms of cognitive impairment. The systemic inflammation that can cause periodontal issues may play a role in strokes as well, though more research is needed. Oral Care Is Critical to Your Health Although much of the research on the relationship between gum health and healthy brain and gut function is observational, what has been found is compelling enough to underscore how critical gum health can be. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What Does Constipation Say About Your Health?
Constipation may be an unsexy health topic, but it’s an important one. It’s defined as “an abnormally delayed or infrequent passage of usually dry, hardened stool.” For many people, it’s a minor problem that occurs occasionally, usually brought on by lifestyle factors such as being dehydrated, travel, medication, or eating the wrong food. However, for 20% of Americans, it’s a serious, ongoing health issue. This is alarming when you consider that regular, healthy bowel movements are an indicator of good digestive health – and conversely, infrequent, strained, and hard bowel movements can cause problems and/or indicate there’s a greater health issue. On a more positive note, constipation can be remedied with several simple lifestyle actions. Here’s how to identify if you have a constipation problem, and what you can do about it! Identifying Constipation To know if your bowel movements are in a healthy range, many health experts go by the “rule of three.” This means a healthy number of bowel movements can range from as many as three a day or as few as three bowel movements a week. If you’re having less than three bowel movements a week, you’re considered constipated. The shape and consistency of your stool factors in as well. There’s something called The Bristol Stool Form Scale which has been shown to be valid and reliable in research. It illustrates that a healthy stool is shaped like a sausage or a snake and is smooth and soft. Stools that are hard, separated lumps (like nuts) or very lumpy and sausage-shaped are indicators of a slow transit through your digestive tract. Symptoms of constipation may also include abdominal bloating, cramps or pain, decreased appetite, and lethargy. What Constipation May Mean A temporary bout of constipation isn’t a major concern or worry, but if it becomes habitual or long-term, that’s another story. Serious constipation can be an indicator of a more concerning issue such as any number of digestive tract health conditions, a neurological issue, or an endocrine problem, to name a few. It’s also unhealthy to be in a constant state of constipation. When waste sits in the colon for too long, toxins that would normally be excreted in the stool can be reabsorbed in the body, which can cause problems. Waste backed up in the colon can cause an imbalance of the microflora in your gut – potentially reducing the beneficial bacteria and increasing growth of the unwanted kind and/or pathogens. Hard stools can cause structural damage and straining can cause hemorrhoids and other issues. Numerous studies have shown that constipation can be associated with fatigue, weight gain, immune health issues, and poor skin, nail, and hair health. It’s even associated with low mood, feelings of anxiousness, and a poorer quality of life. 6 Simple Steps to Help Relieve the Symptoms of Constipation Here are 6 tips for good digestive health that can help you have regular bowel movements. 1. Increase Your Fiber Constipation is commonly linked to a low-fiber diet, and a whopping 95% of Americans don’t get enough dietary fiber! So, increase your fiber intake. It bulks your stool, helping it to move smoothly and efficiently through your colon. The National Institutes of Health recommends 22 to 34 grams of fiber a day, depending on one’s age and gender. The following are excellent sources of fiber: Whole grains (whole wheat bread, oatmeal, and cereals) Legumes (lentils, black beans, kidney beans, soybeans, and chickpeas) Fruits (berries, apples with the skin on, oranges, and pears) Vegetables (carrots, broccoli, green peas, and collard greens) Nuts (almonds and pecans) Also, soluble prebiotic fiber (found in apples, garlic, leeks, onion, etc.) is particularly good for constipation. It helps to feed the good bacteria in your gut. Research shows that prebiotics can help stool consistency and bowel movement regularity in constipated people. Make sure you add fiber to your diet a little at a time so your body gets used to the change, and drink water and other liquids to help the fiber work better! 2. Stay Hydrated Dehydration is one of the most common causes of constipation. That’s because when you’re dehydrated, your colon soaks up the water in your food waste, and your stool gets harder and more difficult to pass. Also, if you’re actively increasing your fiber intake, remaining well hydrated will help increase bowel movements even more, according to research. Experts suggest that adults should drink 2 liters of liquids a day. 3. Move Your Body Increase your activity to help relieve constipation. A 2018 study examining the effects of exercise on constipation concluded that it may be a feasible and effective treatment option for those with constipation. Any form of cardio can help with constipation, as well as yoga. Don’t worry if you’re a more sedentary person. Simply adding a short, 15-minute walk into your morning and evening routine can make a difference. 4. Check for Lactose Intolerance/Gluten Sensitivity Constipation can be related to both lactose intolerance and gluten sensitivity. In fact, in 30% of lactose intolerance cases, constipation is a symptom! If you suspect you might suffer from either of these conditions, be sure to consult your doctor for a proper diagnosis. Removing dairy milk or gluten from your diet may help to resolve a constipation problem. 5. Increase Probiotic Consumption Consuming more probiotic foods or taking a quality probiotic supplement may support a better balance of microflora in your gut and help to resolve a constipation issue. Research has found that taking probiotics can help constipation by increasing stool consistency and frequency. Fermented foods rich in probiotics include yogurt, kefir, kimchi, tempeh, sauerkraut, miso, kombucha, and some cheeses. You also can take a quality probiotic supplement. 6. Get A Toilet Stool Your body positioning may help to alleviate constipation. The body is designed to be in a squatting position during a bowel movement yet sitting on a toilet creates a bend in the rectum, which makes it harder to eliminate. A toilet stool readjusts the position of your body, allowing you to make a movement at an angle. A 4-week study found that 71% of participants using a toilet stool reported experiencing faster bowel movements, and 90% reported less straining. Get Help While these tips may be helpful, remember that constipation can be an urgent matter. If you think you have a serious case of constipation, be sure to consult a medical professional. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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What To Look For When Shopping For Probiotic Supplements
Your microbiome – the inner ecosystem of microorganisms and bacterial cells that live inside your gut – has an enormous impact on your overall health. Research shows that everything from immune function to mood stabilization to skin health to how your brain works have connections to your microbiome. When this intricate internal ecosystem is thrown off balance (dysbiosis), through poor dietary habits, alcohol, toxins, excess stress, medications, antibiotics, or illness, it can have a cascading negative effect across the rest of the body. The good news is you can take a high-quality probiotic supplement like BrainMD’s ProBrainBiotics or ProBrainBiotics MAX to help keep your microbiome in balance. What Are Probiotics? The World Health Organization defines a probiotic as any “live, nonpathogenic, nontoxic microbial organisms which, when administered in adequate amounts, confer a health benefit on the host.” Benefits Of Probiotics Probiotics can help your brain and body by: Promoting healthy digestion Encouraging positive mood and emotional balance Supporting mental focus while doing intense work Maintaining a healthy response to everyday stress How Should You Choose a Probiotic? Deciding which probiotic to take isn’t as simple as choosing the one with the highest colony forming unit (CFU) count. There are several other factors to consider. 3 Things to Look for When Shopping for Probiotic Supplements 1. Show Me the Science! Probiotics can contain many different types of microorganisms. They’re identified by their specific strain, which includes the genus, species, subspecies (where applicable), and an alphanumeric strain designation. You want to look for probiotic supplements that include strains supported by evidence from human clinical studies – preferably ones that are randomized, double-blinded and placebo-controlled. As integrative medicine expert and supplement formulator, Dr. Parris M. Kidd says “A probiotic strain can perform well in cultures, or in experimental animals, but the only way to know that it will consistently help people is to put it through clinical trials.” Research indicates that the effects of probiotics are strain-specific. Meaning, just because one type of Lactobacillus produces a specific effect, doesn’t mean another Lactobacillus strain will, too. For example, Lactobacillus helveticus strain Rosell®-52 has specific properties that make it beneficial, distinct from other strains of Lactobacillus helveticus. 2. More Isn’t Always Better Probiotics are typically measured in colony-forming units. These CFU represent the number of probiotic cells in a sample that are capable of dividing and forming colonies. If we’re trying to support our microbiome, the more CFU the better…right? Not exactly. When it comes to probiotics, a higher CFU count isn’t always better. According to the National Institutes of Health, “Higher CFU counts do not necessarily improve the product’s health effects.” The best dose, per strain, is the one that has been shown to deliver positive outcomes in human clinical trials. 3. Is It Shelf Stable? Many probiotic supplements are unable to survive the trip from manufacture to store shelf, much less the trip from your mouth, through your acidic digestive process, to your gut. In order to remain effective, some probiotic formulas require refrigeration, while others like ProBrainBiotics MAX, offer advanced shelf-stable solutions and intelligent packaging choices to preserve efficacy. ProBrainBiotics MAX is sealed in blister packs that protect against moisture and air, which enhances its stability. Remember, to get the most out of your probiotic supplement and reap all its clinically backed benefits, you must take it daily. Shelf-stable probiotics can be placed in plain sight so they’re less likely to get lost in the back of the fridge. If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding one to your daily vitamin regimen to help boost your health and vitality. If you take good care of your gut, it will take good care of you! Summary The health of your microbiome affects everything from how your immune system functions to how your brain works. High-quality probiotic supplements can help keep your microbiome in balance. When shopping for probiotics, there’s more to the picture than CFU counts. Look for probiotics that are shelf-stable and backed by science. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about ProBrainBiotics, ProBrainBiotics MAX and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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3 Natural Ways to Heal Your Leaky Gut
The gastrointestinal (GI) tract or “gut” has a lining that separates its contents from the body’s other tissues and organs. The gut houses a diverse resident population of bacteria, along with some viruses and fungi. These are usually good for us. We give them food and shelter and they help us run our life processes. In ecology, this is called symbiosis – both sides helping each other. The microorganisms in the gut are the most populous symbiotic communities in the human body. These communities are associated with various “microecologic” zones. Of these, the gut bacterial community or “gut microbiome” is the best understood. Good Bugs vs Bad Bugs The gut microbiome contributes substantially to the synthesis of neurotransmitters that are active on the brain, such as GABA (gamma-aminobutyric acid) and serotonin. Growing research indicates that by making such neurotransmitters, the gut microbiome helps maintain mood, mental acuity, healthy immunity, and overall wellness. A healthy GI tract is home to at least a half-pound of friendly bacteria, which is an estimated 30 trillion bacteria – about the same number of bacterial cells as the total number of human cells in the body. These can belong to the thousand different bacterial species that comprise the body’s highly complicated ecosystems. Of the trillions of bacterial cells in the gut (each person houses around 300 different species), some are beneficial to our health and others are harmful. And, in a classic “good guys vs. bad guys” scenario, they’re all trying to establish dominance in our microbiome. The friendly bacteria in the gut are constantly jockeying for space against unfriendly, potentially troublesome bacteria. When the bad bugs succeed in crowding out the good bugs, they can damage the gut lining so much that it loses its capacity to seal off the gut contents from the surrounding tissues, and leaky gut can develop. What’s a Leaky Gut? Intestinal permeability also called “leaky gut,” can allow partially undigested food molecules, bacteria, viruses, and other foreign agents to escape the restrictions of the gut contents and access the bloodstream to be transported around the body. As these foreign agents pop up in unexpected locations, they can trigger inappropriate responses in the immune cells that routinely patrol our tissues. These “sentinel” cells in turn will mobilize aggressive immune actions that can result in physical and even mental difficulties. You can take certain natural steps to fortify your gut lining, such as increasing the levels of good bacteria in your gut. To ensure well-balanced immune function, implement these strategies to help protect your microbiome and prevent leaky gut… 3 Natural Ways to Prevent Leaky Gut & Protect Your Good Bugs Eat Gut-Healthy Foods A healthy microbiome can be thrown off balance by numerous factors, especially the standard American diet (SAD), which is low in fiber and lacks vitamins and other nutrients essential for human gut lining cells. Junk food can shift the microbial balance in a negative direction. Also, high sugar intake can encourage excessive growth of yeasts that contribute to leaky gut. By contrast, early human societies discovered they could benefit more from specific foods if they fermented them first. Certain of the bacteria traditionally used in food fermentation are closely related to the good bacteria that reside in the gut. By eating well-defined fermented foods, you obtain supplies of these friendly bacteria. Probiotics are found in a variety of foods, including: Yogurt Kefir Fresh sauerkraut Raw dandelion greens Miso Tempeh Kimchi Kombucha tea Reduce Stress Levels Gut bacteria are vulnerable to assault, most notoriously by antibiotics. But emotional stress, being overweight or obese, environmental pollutants, and negative lifestyle factors such as smoking, drinking, or other bad habits, also can deplete friendly gut bacteria. Studies show that stress can decrease healthy gut flora. Persistent, unmanaged stress raises cortisol (the stress hormone) levels which can damage your gut flora and stop the gut from working properly. Research has established that taking a probiotic supplement can help reduce the stress response. Probiotic Supplements In 2001, the World Health Organization defined probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” In the intervening years, clinical research on probiotics has exploded. Sadly, many of the strains being used in commercially available probiotic supplements haven’t been tested in clinical trials to document their health benefits. Without such controlled research, we can’t be sure that using these strains will be of any help to our gut, brain or body. To establish health benefits, a probiotic strain must be put through a controlled clinical trial, performed on the very same strain in the very same ratio as present in the supplement, because even good bacteria can compete or interfere with each other. Certain strain combinations have been found to improve immune, intestinal, liver, lung, and skin health, as well as healthy glucose metabolism and healthy inflammatory balance. Science-based probiotic supplements have been found to benefit practically every organ system, including the brain. “When your gut isn’t healthy, your brain will not be healthy. Intestinal problems increase inflammation, a low-level fire that destroys your organs, and increases your risk for moodiness, nervousness, pain, and memory issues. When we take antibiotics or eat pesticide-laden foods, it upsets this delicate balance and we are much more likely to get sick. Eat right and take probiotics. I designed ProBrainBiotics to give people an easy way to get the beneficial gut bacteria they need in one easy-to-use supplement.” - Daniel G. Amen, MD BrainMD's Clinically Tested, High-Quality Probiotic Supplements ProBrainBiotics ProBrainBiotics is the first commercially available probiotic supplement shown to benefit both intestinal and brain function. It has identical probiotic strains, at the same daily intake levels, that were put through two double-blind, placebo-controlled clinical trials and found to benefit intestinal function, mood, and coping with stressful experiences. These strains are Lactobacillus helveticus Strain R0052 and Bifidobacterium longum Strain R0175. These powerful strains: Help repel harmful bacteria Maintain the tight seal of the gut lining to help prevent leaky gut Can survive exposure to the stomach acids, to reach the intestines Support healthy gut immune functions In the two clinical trials, these probiotic strains were shown to improve intestinal discomfort related to stress. They were also found to measurably promote healthy mood and assist in coping with occasional anxiety. ProBrainBiotics MAX ProBrainBiotics MAX is unique for offering clinically defined probiotic strains with brain, immune, and intestinal benefits all in one daily capsule. It offers seven probiotic strains, all with health benefits documented from clinical trials. This breakthrough formula provides each of its seven strains at live cell counts that equal or exceed the counts that produced benefits in clinical trials: 1 CFU (Colony-Forming Unit) is one live bacterium able to make new bacteria. Each strain is tested for identity, safety, and ease of use. Click to read an indepth overview of each of the 7 strains for ProBrainBiotics MAX ingredients. If you aren’t taking a high-quality, brain-directed probiotic supplement, consider adding ProBrainBiotics to your daily vitamin regimen to help boost your immunity. Remember, if you take good care of your gut, it will take good care of you! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about ProBrainBiotics, ProBrainBiotics MAX and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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