What is constipation?

Constipation is defined as having three or fewer bowel movements in a week. If you are constipated, your stool may also be hard, dry, and painful to pass.”Constipation may cause lower back pain because stool buildup can cause pressure on the colon or rectum, which can refer pain to the lower back,” says Yili Huang, DO, director of the Pain Management Center at Northwell Health’s Phelps Hospital in Sleepy Hollow, New York. Pressure from constipation-related abdominal bloating, gas, and swelling may manifest as low back pain, too.If you already have back pain, constipation may worsen it. Pushing too hard to pass a bowel movement can aggravate your back. It’s also possible that the prescription narcotics you take to treat your back pain are causing constipation, according to the U.S. Pain Foundation.(Related: 6 Helpful Products for Lower Back Pain)

Causes of constipation with back pain

“If constipation is the culprit of your back pain, the pain is likely along the sides of your lower back,” says Elena Maser, MD, an assistant professor at the Icahn School of Medicine at Mount Sinai and a gastroenterologist at the Feinstein IBD Center at Mount Sinai Hospital in New York City.Another way to tell? “This pain should resolve if you pass one or more banana-sized stools,” Dr. Maser says.Constipation may be picked up by your primary care doctor when you are evaluated for low back pain. “Your doctor will likely order an X-ray,” Dr. Maser says. “You can see large stool buildup on the films if you look for it.”Keep reading for the possible reasons you’re constipatedand how to find relief.(Related: Why Staying at Home Causes Constipationand How to Get Relief)

Low-fibre diet

Fibre increases the bulk of your stool, making it easier to pass, which is why low-fibre diets have been linked to constipation and low back pain.TreatmentThe Academy of Nutrition and Dietetics suggests 25 grams of fibre per day for women and 38 grams for men. High-fibre foods include fruits, vegetables, whole grains, and beans.What you don’t eat is also important, explains Dr. Maser. Foods with little to no fibrethink processed foods, chips, and cookieswon’t help you become more regular, which won’t relieve back pain from constipation. These unhealthy foods may also lead to weight gain, which can cause or worsen low back pain.

Dehydration

Not drinking enough watercan cause or worsen constipation, and lead to low back pain.Treatment

It’s important to drink enough water or unsweetened beverages throughout the day to make sure your stool stays soft. Along with ample fibre intake, water makes stool easier to pass, Dr. Maser says. According to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily intake of water is 11.5 cups (2.7 L) for women and 15.5 cups (3.7 L) for men. Just remember that fruit, vegetables, juices, and even coffee all contribute to your daily hydration.

Lack of physical activity

You’ve got to move to have a movement. Regular physical activity keeps all of your musclesincluding those involved in passing stoolin good shape.TreatmentAim for 30 minutes a day of moderate physical activity, such as brisk walking, at least five days a week, along with some strength training, according to the CDC. Walking can also help with your back pain.(Related: 10 Ways You Never Knew You Were Using the Toilet Wrong)

Medications

Your medications, including those you take for low back pain, may cause constipation, which can worsen your pain. The list of medications with constipation as a possible side effect includes narcotics, some antacids, antidepressants, tranquilizers, iron or calcium supplements, anticonvulsants for seizure disorders, blood pressure meds, and drugs that treat the symptoms of Parkinson’s disease, according to the American Gastroenterological Association.Don’t stop taking a medication, even if it’s the cause of your backup. Talk to your doctor instead.Make sure your doctor knows about all of the medications you take on a daily basisincluding supplements. If you are taking a medication for back pain that is causing constipation, your doctor may be able to prescribe a different one or give you advice on how to relieve your constipation, Dr. Maser says.

Irritable bowel syndrome

Irritable bowel syndrome (IBS) is marked by constipation and/or diarrhea, cramps, pain, bloating, and fatigue, and also travels with low back pain, according to the International Foundation for Gastrointestinal Disorders.TreatmentDiscuss your IBS symptoms with your doctor to see what else you could be doing to feel better. There are many treatments you can try, including medication, stress management, and relaxation techniques.

Bowel obstruction

“When lower back pain is associated with sudden changes in bowel or bladder control, it is important to seek medical attention to ensure that it is not related to dangerous neurologic damage,” Dr. Huang says.Known as cauda equina syndrome, this rare disorder occurs when nerve roots in the lumbar spine are compressed. These nerve roots (the cauda equina, hence the condition’s name) control bladder and bowel function, according to the American Academy of Orthopaedic Surgeons.TreatmentYour doctor may order imaging studies, like an X-ray, MRI, or CT scan, to diagnose the disorder. You may need surgery to remove material pressing on the nerves and prevent permanent damage.(Related: 9 Foods That Can Make Constipation Worse)

Colon or rectal cancer

Sometimes a tumor may block your bowels, leading to constipation and back pain. Other symptoms may include cramping, vomiting, bloating, and the inability to pass gas.A change in your bowel habits can be a sign of colon or rectal cancer, especially if it lasts for more than a few days and occurs with other symptoms, such as rectal bleeding, blood in your stool, and unexplained weight loss.The best way to stay ahead of colon cancer is to make sure you undergo regular screening with colonoscopy.TreatmentIf the blockage is complete, surgery may be needed to remove the tumor, according to the U.S. Library of Medicine. Depending on your type and stage of cancer, as well as if it’s spread, you may need additional treatment, such as chemotherapy or radiation, according to the National Cancer Institute.

Pelvic floor dysfunction

Constipation may not be related to your diet and lifestyle at all. Sometimes it’s caused by a lack of coordination between all the muscles involved in having a bowel movementa condition known as pelvic floor dysfunction, Dr. Maser says.See a gastroenterologist to learn what type of constipation you have, says Dr. Maser. It may be related to your diet or lifestyle, or it could be caused by pelvic floor dysfunction.It’s an important distinction, as eating more fibre to increase the bulk of the stool and drinking more water to help it pass won’t work for constipation caused by pelvic floor dysfunction. “It could make it worse,” she says.TreatmentTreatment involves the use of biofeedback to learn to be more aware of bodily movements or sensations, or pelvic floor physical therapy, which retrains these muscles, the American Gastroenterological Association explains.

Other treatment options for constipation with back pain

Treatment of constipation with back pain typically starts with a capful of an over-the-counter laxative, such as Miralax (polyethylene glycol 3350 powder), taken daily for eight weeks.”It is gentle enough that people will do it and aggressive enough that it will work,” Dr. Maser says. Miralax works by drawing water into the colon to soften the stool and may stimulate the colon to contract.Once the initial bout of constipation is resolved, other methods, including eating a high-fibre diet, drinking more water, making medication changes, or learning biofeedback, can help prevent it from coming back.

The last word

Constipation often travels with low back pain. Your first step is to figure out if the constipation is the chicken or the egg. Identifying and treating the underlying cause will benefit your constipation and back pain.If your constipation is caused by dehydration, lack of dietary fibre, or physical inactivity, there are steps you can take to get regular. “Water helps,” Dr. Maser says. “Exercise helps. A high-fibred diet helps. Eating meals at regular times helps, as does taking time to pass stool and not rushing it.”Most of the time, constipation is nothing serious, but if you are also bleeding from your rectum, you notice blood in your stool, and you’re losing weight without trying to, check with your doctor to see what is going on.Next: A Guide to Back Pain Symptoms, Treatment, and Prevention

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Drink Water

Staying hydrated is vital for your health and well-being. (Here are the signs you’re dehydrated.) Our digestive system depends on water to function properly. It’s especially important to drink enough water if you are increasing your fibre intakeboth of which we highly recommend!

Get Moving

Becoming more physically active can get your bowels moving, which helps your body eliminate stools and release built-up gas. Aim for at least 30 minutes of physical activity five times a week. Even a quick walk outside can help relieve painful gas and bloating.

Limit Sodium

Eating high-sodium foods triggers water retention, which can cause bloating. Limit or avoid adding salt during cooking, limit your intake of processed and packaged foods, curb salty snacks and fast foods, keep the salt shaker off the table and choose “low-sodium” and “sodium-free” foods at the grocery store.

Up Your Fibre Intake

Many of us experience constipation (fewer than three bowel movements a week) at some point in our lives. Constipation and slow-moving stools through the large bowel can increase intestinal gas and result in bloating, pain and discomfort. Try increasing your fibre slowly at first, aiming for 25 grams daily for women and 38 grams daily for men. Again, the key is to gradually increase your intake of fibre, especially soluble fibre. Spread out your fibre portions throughout the day to help your body adjust, starting with two or three grams of fibre per meal. Fibre also feeds your “good” gut bacteria (called probiotics), which is key for a healthy gut. Chia seeds, citrus fruits, figs, flaxseed, oats and psyllium are great sources of soluble fibre. Other high-fibre sources that can help banish bloating include fruits, vegetables, whole grains, nuts and seeds.

Foods that Fight the Bloat

1. Asparagus

This anti-bloating superfood makes you pee, which, in turn, flushes out all that excess water to relieve discomfort and bloating. Asparagus contains prebiotics, which support probiotic growth in the gut. This can help maintain a healthy balance in your gut microbiome, which is very important for preventing and reducing gas. Also, this vegetable helps promote overall digestive health because it contains both soluble and insoluble fibre. (Try our Asparagus Mimosa Salad.)

2. Bananas

Rich in potassium, bananas (and other potassium-rich foods like avocados, kiwi fruit, oranges and pistachios) regulate sodium levels in your body and reduce saltinduced bloating by preventing water retention. Also rich in soluble fibre, bananas can relieve and prevent constipation.

3. Cucumbers

Cucumbers contain quercetin, a flavonoid antioxidant that helps reduce swelling. In addition, they inhibit the activity of pro-inflammatory enzymes. Enjoy them daily, freshly sliced, or sip on a glass of cucumber water.

4. Fennel Seeds

These amazing little seeds contain a compound that relaxes gastrointestinal spasms and relieves bloating by allowing the body to pass gas. Chew on fennel seeds directly, sip on fennel tea after a meal or enjoy baked goods and meat dishes with fennel in them.

5. Ginger

This root contains zingibain, a digestive enzyme that helps your body break down protein and allows the food you eat to pass more easily through your gut. This helps reduce gas, bloating and constipation. If you’re already feeling puffy, sip a cup of homemade ginger tea (steep a few slices of ginger in a mug of hot water for five to 10 minutes) and enjoy the benefits.

6. Papayas

Digestion is made easier by papain, an enzyme found in papayas that helps your digestive tract break down protein. Papayas (and other tropical fruits) also contain fibre and have anti-inflammatory properties both of which are essential to support a strong digestive tract. (Here are other anti-inflammatory foods.)

7. Yogurt with probiotics

Probiotics help regulate digestion and are key for the overall health of your digestive tract and microbiome. Enjoy a variety of probiotic yogurts that contain active cultures or take probiotics in supplement form – either way, you’ll help your body beat the bloat.

Rebecca and Reisha Harper are twin sisters and registered dietitians with a special focus on nutrition for health, beauty and aging well.

Now that you’ve learned how to beat bloating, learn how to be healthy without dieting, according to the Reisha twins.

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The Holistic Benefits of Exercise

We all have a general understanding that exercise is good for us (thats nothing new), and we know that physical activity happens to be great for our hearts, too. But if youre like most people, thats not enough to kick your motivation into high gear and bring more sweat sessions to your daily life. And, sadly, the proof is in the statistics: According to the Canadian Physical Activity Guidelines, adults between the ages of 18 and 64 should be getting at least 150 minutes of moderate- to vigorous-intensity exercise every week, but few of us actually do. By and large, Canadians aren’t getting much exercise: Only 17 percent of us meet this goal.Undoubtedly, exercise is an investment in life. Though there are already many compelling reasons to start moving at any age, experts are digging deeper into the holistic benefits of exercise, from improving our stress response to enhancing our sex lives. Here, we share the surprising truth about why getting physical may just save your life.

Reduces the Risk of Dementia

Over the next 30 years, the number of people with dementia is expected to triple, according to the World Health Organization. In a recent report released earlier this year, one of the most specific interventions for reducing the risk of cognitive decline and dementia is, you guessed it, regular exercise. Although most experts say we need more supportive research, staying active has proven to boost mental function and energy, while daily physical activity improves cognitive function among healthy elderly people, reducing the possibility of cognitive impairment. Several studies have demonstrated the protective effect of physical activity on brain health, particularly by reducing the risk of neurodegenerative diseases, says Eryn Jewitt, a professor at the School of Health Studies at Mohawk College in Hamilton, ON. There is a strong positive relationship between exercise and cognitive health effects. A healthy body is a healthy mind.

Enhances Sex Life

Who doesnt want a better sex life? (Well wait.) The minds behind the Harvard T.H. Chan School of Public Health cite a resounding cure-all for low libidos, and thats a mere 20 minutes of daily exercise. Not only does physical activity give you increased energy stores, but it also boosts your adrenaline and triggers all of those feel-good endorphins. One study found that 20 minutes of cycling boosts a womans sexual arousal by a whopping 169 percent (not bad), while other studies have investigated how exercise improves sexual function as well. Aerobic workouts (think running, biking and brisk walking) increase cardiovascular capacity and circulation, which means that blood can flow more quickly to your, uh, parts, which is excellent for sexual arousal and response. Alternatively, if strength training is more your thing, youll still reap the benefits: Regular weightlifting can boost your sex drive too, since it reduces stress and improves overall body image and self-confidence.

Changes Your Innards

Cells are constantly regenerating in our bodies, which means that our muscles rebuild at a rate of one to two percent each day. How does exercise influence this? When we put stress on our bodies through exercise, it moves this daily process in a positive direction: Exercise helps us regenerate in such a way that it makes usand our cellsstronger. If we dont exercise, we lose the opportunity to build a better machine. If you use your muscles daily, they will stay strong, says Alex Hutchinson, a science and exercise columnist and author ofEndure: Mind, Body and the Curiously Elastic Limits of Human Performance. Your muscle tissue will get the message, so if you keep on it, there is no reason why you cant live a full, healthy life up until your very last days.Exercise improves muscle health by renewing its cellular heavyweight: mitochondria. Mitochondria are crucial for the proper functioning of our bodies, as well as improving overall health and longevity. Aerobic exercise is designed to remove damaged mitochondria in skeletal muscle. If you do this repeatedly (back to that daily exercise thing), you keep removing the damaged mitochondria, leaving behind better, higher-quality muscle. If you fill your engine with high-octane fuel, youre going to be a lot more efficient.Exercise is more powerful than any other drug, and the evidence on why your body needs it is incontrovertible, says Hutchinson. When you exerciseeven when you do a single workoutyou fundamentally change how your body handles blood sugar and how flexible your blood vessels are. If you want to avoid type 2 diabetes, osteoarthritis and heart disease, you need to keep those vessels clearexercise makes that happen.

Improves Mental Health

There isnt a single part of the body that isnt positively affected by exercise, says Hutchinson, but most people downplay its significant benefits on your mood and mental health. Scientifically speaking, exercise produces a flood of happy brain chemicals, such as endorphins and serotonin, which give us a sensation of euphoria and positivity while increasing concentrations of norepinephrine, a chemical that can moderate our brains response to stress. While we all crave that euphoric sensation while were working out (it keeps us motivated), the actual rise in endorphins doesnt really happen until after an hour or more of exercise. Remember that endorphins are a stress response, so the body needs to experience significant enough stress for endorphins to kick in. You have to get your body to a certain point to actually get that release.Science-speak aside, Hutchinson is a big believer in the holistic gravitas of starting your day off with a little sweat. If you start your day with exercise, it immediately feels better, he says. You have this feeling of satisfaction and accomplishment. Youre more focused, and you feel self-confident. Those feelings arent an illusion; theyre genuine. (Also, you may want to read up on themental health issues you’re most likely to get in every decade.)

Boosts Breathing

When we talk about the long-lasting effects of exercise, it should be less about how we look in the mirror and more about how we optimize our bodies, says Jewitt. Part of that puzzle is how we can improve VO2 max, which is the maximal oxygen uptake we can use during bouts of exercise and movement. VO2 max is generally regarded as the best indicator of cardiorespiratory fitness, and it reveals how much oxygen your body is able to consume during maximum effort.The higher the VO2 max, the more oxygen your body can use and the better your aerobic fitness. Why does this matter? Your VO2 supports total body health and incorporates your cardiovascular, respiratory, nervous and musculoskeletal systems, says Jewitt. Improving the volume of oxygen that you can use in your bodyyour VO2affects everything you do, in or out of the gym, whether thats keeping up with your grandkids or picking up your groceries. Plus, she goes on to say, who wouldnt want to be able to breathe more efficiently on the daily?

Battles a Bad Day

Bad things happen in our lives all the time. Its how we manage these stressful situations that allows us to have a leg up. Jewitts strategy? Something she calls stress-management exposure. If you choose to do something challenging (ahem, exercise), you help build the neurochemical pathways to make your mind stronger. You strengthen your brain, just like a bicep curl enhances your body, which, in turn, works to combat those overwhelming feelings of stress and anxiety. Exercise reduces levels of the bodys stress hormones, such as adrenaline and cortisol, and stimulates mood elevators in your brain. Its like meditation in motion, she says. If you play a fast-paced game of tennis or sweat through a hot yoga class, the last thing youll think about is the days annoyances. Exercise helps get rid of daily tension, so youll feel more optimistic in everything you do.Jewitt is also keen to acknowledge that any form of exercise can act as a stress reliever, so even if youre not an athlete, you can still make a little exercise go a long way toward stress management.

Aids Digestion

The secret to a healthier you is to listen to your gut: 80 percent of your immune system is in your intestinal tract, and the state of your gut can dictate how you feel, both physically and mentally. Slow digestion is uncomfortable and can leave you feeling bloated and fatigued. Though proper nutrition plays a significant role, exercise and, more generally, activity also influence the function of your digestive system. Cardiovascular exercise, such as walking, running and yoga, helps strengthen abdominal muscles, increase your heart rate and reduce intestinal sluggishness by stimulating your muscles to push digestive waste through your body. Because your muscles are more efficient when youre in shape, the amount of blood diverted from your digestive system decreases because the need is less urgent, which means that youll digest food more quickly.

Reverses the Clock

A study published at Harvard Medical School found that as little as 15 minutes of physical activity each day can increase your lifespan by three years, and the benefits increase with each minute of activity you addjust as long as you do it every day. Physical activity helps hold back cell aging while reducing inflammation, which affects the health of your heart and arteries. The good news is that exercise doesnt necessarily have to be rigorouslow-intensity exercise can be just as beneficial. The important thing is to commit to doing it regularly. Dont get hung up on the perfect exercise program or the latest fitness fad that your friends are telling you is their secret to being fit, says Hutchinson. What matters is that you do something you want to sustain in the long term. It has to be something you enjoy because if you dont find something that works for you, logistically and temperamentally, it will be an uphill struggle for sure.Now that you’ve read up on theholistic benefits of exercise, check out these science-baked ways to increase your longevity.

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Pop probiotics

Probiotics have become big business in the health world with all eyes focused on how to boost the bodys level of good gut bacteria. Researchers have found thatbalancing bacteria can ease bloating, according to a review inAlimentary Pharmacology & Therapeutics. You can also consume probiotics through food, like yogurt, or take daily probiotic pills to keep your digestive system regulated and reduce a bloated stomach. However, all good things must be used correctly. A 2018 study out of Georgias Augusta University found that whenprobioticscolonize in the wrong part of the digestive system they can actually exacerbate bloating.

Go on a low-FODMAP diet

If your bloating is chronic, it may be time to make a change in your overall diet. Researchers at Australias Monash University developed theFODMAPeating strategy to eliminate certain carbohydrates, including fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. That might sound complicated, but these are found in everyday products that contain lactose, fructose, fructans, galactans, and sugar alcohols. FODMAPs draw extra fluid into the digestive system, which can cause bloating and other digestive problems. In one Kings College London study of 82 people with IBS, those who went on thelow-FODMAP diethad 82 percent less bloating. Eliminating or reducing the consumption of FODMAPs can help relieve bloating quickly.If youre struggling with bloating, these are theworst foods for your belly.

Drink peppermint tea

Peppermint is a popular herb for easing digestive issues because it contains the active ingredients menthol and menthone, which have antispasmodic and digestive properties. Peppermint also stimulates the secretion of gastric juices and bile to help expel gas, making it a perfect method to beat the bloat fast. According to theUniversity of Michigan Medicine, a combo consisting of 90 mg of peppermint oil plus 50 mg caraway oil in enteric-coated capsules three times daily has been shown to significantlyreduce IBS symptoms. Next time youre feeling bloated, try a cup of peppermint tea.

Try psyllium

If you suspect that youre bloated because of constipation, psyllium may be able to help relieve bloating quickly. Psyllium is an all-natural plant-based laxative found in some over-the-counter medications. Psyllium is particularly effective because the soluble fibre it contains forms a thick gel when it comes into contact with fluids, which in turn can help regulate your digestive system and make yourself not bloated. Psyllium products can be found at supermarkets and health food stores.

Try artichoke leaf extract

If youre bloated because you suffer from IBS, artichoke leaf extract has proven to be an effective natural remedy, as it stimulates the release of bile from the gallbladder. This helps break down fat from food, which canhelp beat bloatingthat occurs from overeating. Researchers are optimistic that with continued use patients suffering from digestive and bowel problems will see relief, according to a study published inPlant Foods For Human Nutrition.

Cook with turmeric

The power ofturmeric to relieve bloatingquickly comes from the active ingredient curcumin, a fat-soluble antioxidant that gives turmeric its vibrant yellow-orange hue, according to Oregon State Universitys Linus Pauling Institute. Though you can take turmeric supplements, the most delicious way to incorporate it into your diet is simply to cook the spice into your food. But visit your doctor immediately if you suspect your bloating might be the result of an ulcer.Learn whenbelly bloat is nothing to worry aboutand the times youshouldworry.

Reduce salt intake

Those fries may be tempting, but sodium causes fluid retention, which is a big reason youmight be bloated. Thats because sodium affects the kidneys ability to rid the body of fluid and waste, points out experts at the Cleveland Clinic. In general, your body needs around 1,300 to 1,500 mg sodium per day, while someone with a typical North American diet can consume up to 7,000 mg a day. So the next time you feel bloated, stay away from foods with salt and sodium.

Eat more potassium

Eating potassium is a great bloating remedy, as potassium helps your kidneys flush out excess salt and helps your body maintain fluid balance; also, point out the experts at the OSU Linus Pauling Institute, beinglow on potassiumcan cause bloating. Bananas, leafy greens, legumes, and avocados are excellent sources of potassium.

Drink water with lemon

Lemon water may help as a bloating remedy because lemon juice contains potassium. Also,drinking more water, in general,improves digestion, according to research on IBS patients that was published in theWorld Journal of Gastroenterology: If adding lemon to water encourages you to drink more, that will help ease the tension in your abdomen.Now that you’ve learned the best at-home stomach bloating remedies, next get a look at some more simple daily habits that can helpreduce belly bloat.

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What happens when you swallow gum?

While it’snottrue that chewing gum will stay in your body for seven years, itistrue that the synthetic portion of it isn’t digestible. But that doesn’t mean the synthetic portions are just going to sit around for yearsgum rarely stays in your body for more than a week. This is because the stomach periodically empties its contents into the small intestine, so if you swallowed gum, it would then move to the colon, and finally pass in the stool, according toThe Ohio State University.

Is it dangerous to swallow gum?

With that being said, “some components of gum, such as sweeteners, are actually digested,” writes Fabian Ortega foryalescientific.org.However, frequently swallowing wads of chewing gum won’t do your body any favours.”Repeatedly swallowing gum can lead to a bezoar, a small mass of indigestible material that can potentially lead to a bowel obstruction,” says Edwin McDonald, agastroenterologist and associate director of adult nutrition at the University of Chicago.(Psst: Did you know chewing gum is actually good for you?)

How often can you safely swallow gum?

So can you occasionally swallow chewing gum and be OK? Yes. Should you? Probably not. “It would be wise to avoid making this a habit,” Ortega writes. “In order to avoid a potentially sticky situation, it is good practice to spit out your chewing gum.”Next, read about the common health myths even doctors believe.

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Why probiotic foods?

“Fermented foods, which may contain probiotic bacteria, are an important part of a digestion-friendly, anti-inflammatory eating plan,” says Desiree Nielsen, a registered dietitian and author of Un-Junk Your Diet: How to Shop, Cook, and Eat to Fight Inflammation and Feel Better Forever. The only catch? You can’t just eat probiotic foods occasionally and expect to see results. “You have to eat fermented foods as part of your daily diet in order to support better health,” says Nielsen.Probiotics can help treat health conditions ranging from eczema and IBS, to high cholesterol and Crohn’s disease. There’s even research to show they could help improve mental health.Read on to find out which probiotic foods and drinks naturally contain these disease-fighting, beneficial bacteria.

Kimchi

A staple in Korea (and the spiciest fermented food on our list) kimchi is a veggie dish (usually made with cabbage) that has a host of other benefits besides being a probiotic food. “Kimchi has been shown to help lower blood pressure and improve blood glucose and cholesterol levels,” says Nielsen.One study found that kimchi helps protect against cancer, obesity, and constipation while lowering cholesterol, boosting brain and immune function, and even providing some anti-aging benefits. So important, especially considering these 11 diseases start with your gut bacteria.

Sauerkraut

Sauerkraut is kimchis German cousin, a lacto-fermented brine filled with cabbage, carrots, and spicesnot to mention plenty of healthy bacteria for your gut. And not only does it have similar benefits as other fermented veggies, but a study done by the College of William & Mary found that eating a daily serving of sauerkraut helped significantly reduce social anxiety. The researchers believe its because more than 80 percent of the calming hormone serotonin is manufactured in our guts (not our brains!) and the good bacteria boosted serotonin production.Just make sure you read the labels, warns Nielsen, since sauerkraut you find at the grocery store is probably pickled with vinegar, not fermented. She suggests going in search of the good stuff at a health food store. “Look for the words ‘raw’ and ‘fermented’ on refrigerated sauerkrauts,” she says.Here’s what happens to your body when you stop eating processed foods.

Chocolate

Yes, its true! You can add chocolate to your grocery list of probiotic foods, because the sweet treat helps encourage the growth of healthy gut bacteria. A study published in the International Journal of Food Microbiology found that combining chocolate with probiotics magnified the benefits of both. The chocolate protected the bacteria as it passed through the stomach, making sure it was absorbed in the small intestine, while the bacteria helped the body properly digest the chocolate, enabling it to extract all the micronutrients and antioxidants. Talk about a win/win! (Psst: Successful keto dieters never eat these foods even though they’re keto approved.)

Tempeh

Rich and nutty, this vegetarian-friendly soybean cake is not only a delicious addition to your diet; it also boasts the benefits of fermentation.If you’re looking to add an extra serving of protein to your diet, tempeh is a good place to start. “It is a wonderful protein source for those on plant-based diets,” says Nielsen.One cup of tempeh has about 31 grams of protein, which means it’s even more protein-rich than tofu.

Cold potatoes

Cold potatoesthat is, taters that have been washed, cooked, and cooledare one of the best sources of resistant starch. Resistant starch is a prebiotic, a type of indigestible carbohydrate that acts like food for gut bacteria, encouraging the good bugs to grow and flourish. While resistant starch has many health benefits, one of its most promising aspects is its ability to increase insulin sensitivity, helping people reduce diabetes risk and even lose weight. Here’s more on the differences between probiotics and prebiotics (both of which are important!).

Garlic

Everyones favourite way to get bad breath also has powerful gut bacteria-boosting properties. Garlic is not only a favourite spice (after salt) but is also beloved by bacteria thanks to its rich supply of prebiotics, their preferred food. Raw garlic is the best source, but for those who dont like the burn (or who feel like kissing someone later), cooked garlic also works wellso well in fact that a study published in Food Science and Human Wellness found that eating it is an effective way to prevent many gastrointestinal illnesses.

Fermented milk

If you already include milk in your daily diet, try a fermented variety next time to get a dose of probiotics.”When fermented with a high count of human strain bacteria, like Bio-K+ is, a fermented milk can be a high potency probiotic option that combines the best of both worlds: a fermented food that is also a clinical strength probiotic supplement,” says Nielsen.

Kefir

This tangy, creamy drink might look (and taste) like a hybrid of yogurt and milk, but the fermentation process is different.The drink is made by seeding milk with kefir grains, which are tiny bundles of yeast and bacteria, and letting it sit. Over time the grains ferment the milk, producing a tart drink full of healthy bacteria for your gut, which makes it one of the best probiotic foods you can eat!”Kefir fermentation includes bacteria and yeasts,” says Nielsen. If you want a big dose of probiotics with your dairy, you’ll be happy to know that the live bacteria count on kefir is usually higher than yogurt.A 2013 study found that kefir can help relieve gastrointestinal problems and allergies and may even have a positive effect on heart health. One caveat, however: Many commercial kefir drinks contain very high amounts of added sugar, which feeds bad bacteria in your gut, so make sure you read the label and ingredient list.

Miso

You might load up on this salty, savoury soup at your favourite Japanese restaurant, but did you know the miso it contains is a healthy addition to your diet?Grab a container of this fermented soy paste in the health food, or international section of your grocery store. Not only is it a gut-friendly food, it’s also rich in antioxidant phytochemicals, says Nielsen. Just watch out for the high sodium content. Here’s how to master making miso soup at home.

Pickles

Salty and briny, pickles are a go-to sandwich topper and they’re also a probiotic food.While you might be tempted to run to the grocery store and grab a jar, Nielsen recommends making your own. “When you ferment at home, you have more chance of preserving the live bacteria count within the food.”Steer clear of these leftover foods they’re likely to make you sick.

Green bananas

Most people go out of their way to avoid green bananas, but theres good news for people who just cant wait until theyre fully ripe. Green bananas are a rich source of prebiotics, particularly resistant starch. They also have a healthy dose of both soluble and insoluble fiber, vitamins, and minerals. The combo provides a feast for good gut bacteria and helps protect your heart and bones. Cant get past the taste? Try them boiled or fried or sub some green banana flour in place of regular flour.

Kombucha

If you’d rather drink your daily dose of probiotics, you might like this fizzy fermented tea that has recently grown in popularity. You can find it in health foods stores or even make your own kombucha at home.It might be as bubbly and satisfying as soda, but kombucha is loaded with antioxidants and doesn’t have the same hefty dose of sugar. Nielson often recommends it as a healthy swap for people who want to cut sugary beverages from their diets. And, there’s one more thing you should keep in mind when drinking kombucha…

Yogurt

You probably already load up your grocery cart with this breakfast favourite, but its benefits go beyond calcium.”Yogurt is probably our most famous probiotic food,” says Nielsen. But watch out for artificial ingredients and sugar.If you want to maximize the health and probiotic benefits of this dietary staple, Nielsen recommends choosing a plain, organic yogurt.Next, don’t miss these 35 health secrets your body is trying to tell you.

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The Benefits of Acupuncture

Of all the natural treatments available out there, acupuncture an ancient Chinese therapy that involves using tiny needles is one of the most studied and has proven success for a wide array of medical concerns. Traditional practitioners say these special needles work with your natural energy channels to either calm or energize different parts of the body and help the body heal itself. Modern scientific research confirms that these energy channels do work and that acupuncture works with the body’s nervous system. (It’s also widely used to improve fitness results as part of a sports therapy program.)Acupuncture shouldn’t hurt; in fact, most people find it the opposite. “They leave feeling really relaxed and calm; it’s a natural byproduct of the treatment,” says Angela Foran, a doctor of traditional Chinese medicine from Vancouver.So, what does acupuncture treat? Here are five different conditions that you might consider trying acupuncture for:

1. Pain

Acupuncture has a studied track record in treating neck tension, low back pain and headaches. It’s also used to help ease pain and increase mobility after an injury or accident. “It encourages cortisol to come into painful spots, it helps mobilize joints, creating some movement, and it helps relax and release muscles,” says Gayle Hulme, owner of Lakeview Physiotherapy & Acupuncture in Calgary. Acupuncture’s ability to help pain has inspired many trained physiotherapists such as Hulme to incorporate it into their practices. (This woman finally got relief from migraines through acupuncture.)Sometimes, the needles will go to the pain site to help relax a muscle or make a weak one perk up and begin working again. Practitioners also look to other places in the body that might be feeding the pain such as tight feet or shoulders throwing off the spine and treat there.Dealing with frozen shoulder pain? Here’s what could help (and yes, it’s a real thing!).

2. Allergies

We get an allergic reaction when our immune system kicks into overdrive in response to some pollen or cat dander. Foran specializes in using acupuncture to calm that immune reaction and also help symptoms like a runny nose and puffy eyes. “I can help relieve symptoms, but I’m also trying to create harmony between the different systems of the body,” she says.Foran suggests her clients come in just before their worst time of year for seasonal allergies. She zeros in on certain points on the face to help congestion, while points on the hands and legs work with overall balancing of the body. Her success with allergies is backed up by clinical studies. A 2008 trial of more than 5,000 people out of Germany found those with allergic rhinitis (an inflamed and runny nose due to allergies) getting 15 acupuncture treatments had better symptom control than those who didn’t have acupuncture.

3. Mental Health

A good acupuncture treatment by a trained professional will leave you, by the end, deeply relaxed. That’s what makes it such a great stress reliever and a natural choice for those who need to calm down or cope with concerns such as insomnia. But its effects go deeper acupuncture can help many mental health concerns such as problems with addiction and depression.In particular, Foran has had good success treating anxiety. In her office, she uses many acupuncture points, particularly those on the ear, to help her patients overcome anxious feelings.But since she can’t be with her clients during attacks, she has a way of having them help themselves. She either tapes tiny plant seeds to points on their ear or uses acupuncture tacks, which are tiny needles that stay in place the person can touch them during an anxious moment to trigger a calming reaction. (These weird symptoms could actually be a result of your anxiety.)

4. Digestion

The calming effects of acupuncture, along with its ability to wake up body parts that are not working well and calm those down that are inflamed, make it a perfect match for digestive concerns. Many people come to acupuncture seeking help for other concerns and mention issues such as stomach problems, constipation or irritable bowel syndrome (IBS) as a secondary concern. Foran says acupuncturists often treat a few issues at once and clients feel better when their systems, including the digestive one, are in better harmony thanks to acupuncture needles.As well, Hulme specializes in combining acupuncture with physiotherapy exercises to help pelvic concerns such as urinary incontinence. Needles are never used in the pelvic area itself, but on other points in the body that support strengthening pelvic floor muscles.You may also want to try one of these healing herbs and plants.

5. Fertility

Increasingly, fertility doctors are recommending acupuncture either on its own, or to boost the effectiveness of intrauterine insemination (IUI) or in-vitro fertilization (IVF). “Acupuncture works for fertility by rebalancing the body, which includes rebalancing your hormones, your circulation and your metabolism,” says Linda Xu, an acupuncturist with Total Wellness Centre in Toronto, a clinic that specializes in acupuncture for fertility. Needles for this treatment might go in the belly, but also in the feet, knees, head and hands. (Acupuncture can also help guys with sperm problems that impede fertility.)While acupuncture for fertility is customized based on your concern – be it an unexplained problem, polycystic ovarian syndrome (PCOS), premature ovarian failure or recurring miscarriages – practitioners have a standard protocol for helping during IVF. That usually includes treatment for a few months in advance, then once before egg retrieval, once after, once after the egg’s been transferred to the uterus and then twice a week until 13 weeks into a pregnancy.Next, learnhow cosmetic acupuncture is being used as a holistic alternative to Botox.

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Sitting too much

When figuring out what causes constipation, the answers may be surprising. Our modern sedentary lifestyle is bad for more than just your waistline, says Atif Iqbal, MD, a gastroenterologist and medical director of the Digestive Care Center at Orange Coast Memorial Medical Center. Staying in a sitting position for long periods of time kinks up your colon, discouraging stool from passing through and causing constipation. Take regular breaks to stand up and move around. Walking and deep squats, in particular, are two movements that are particularly effective for producing a bowel movement. If constipation is a chronic problem and you don’t feel like squatting on top of your toilet, many have found relief using a “squatty potty,” which elevates the legs to a more natural pooping position. Find out what sitting is actually doing to your health.

A dairy-heavy diet

Cheeseheads, take note: Eating a lot of this melty, delicious food is one of the main explanations for what causes constipation that Dr. Iqbal gives. While all dairy products have the potential to stop you up, cheese seems to be the biggest digestive troublemakernot because it’s inherently constipating but because many people eat it instead of healthier fibre-filled foods like whole grains and produce. If you’re eating pizza, for example, you’re probably not eating a salad. Make sure that you save room in your stomach for fibre-filled fare. Better yet, eat the fibrous foods first. (To energize your morning, try this fibre-packed green smoothie recipe.) According to a study from the Imperial College London, fibre contains an “anti-appetite molecule” so you’ll end up eating less.

Depression

If a bout of depression has you gaining weight or feeling cold constipated, there’s a reason for that. “Depression slows your overall metabolism,” Dr. Iqbal explains. Worse, the medications most commonly prescribed to treat depression are also constipating. There are many non-pharmaceutical therapies for depression that have been shown in the research to be as effective as meds. These include cognitive behavioural therapy, exercise, and meditation. Winter depression coming on strong? These experts share what to do about it.

Low-carb diets

One of the biggest complaints people have after embarking on a low-carb/high-protein diet is constipation. And for good reason, Dr. Iqbal says; eating a diet that focuses on meat, eggs, and fat leaves little room for plant fibre. Even worse, many people consciously avoid fibre-filled foods like whole grains, fruits, and vegetables because they are high in carbohydrates. Remember, all carbohydrates are not created equal. Focus on just eliminating simple carbs, like sugary treats and white bread. To keep your colon healthy and prevent constipation, make sure you get at least five servings of fruits and veggies a day. (The one exception: bananas, which can be constipating on their own.) Make sure you know these natural ways to relieve constipation.

Too much fibre

It sounds completely counterintuitivehow can fibre, a go-to constipation treatment, be what causes constipation? But overdosing on fibre can desensitize your stomach lining, making it less responsive to signals to evacuate, Dr. Iqbal explains. This is especially true when people are getting mega doses of fibre from supplements like pills or powders rather than from whole food sources. Skip the fibre pills. (These budget-friendly vegetables are a great source of fibre.) Not only is there little scientific evidence to show they work, but they may be working against you, at least in the poop department. Still backed up? Your doctor may even temporarily recommend removing fibrous foods from your diet to give your gut a chance to reset.

Chocolate

Not the best news for those with a sweet tooth: Chocolate can be constipating, although the effect appears to vary from person to person. In a recent survey done by the Rome Committee on Functional Bowel Disorders, 70 percent of people with recurring constipation reported that chocolate was a major offender. There’s no way to tell if chocolate is contributing to your constipation problem unless you completely eliminate it from your diet for a period of time. Start with two weeks and if your constipation improves, then make sure to limit the sweet stuff to special occasions. Find out if flaxseed is the answer to your constipation.

Laxatives

If you’re painfully constipated, taking a laxative may seem like the best solution. Unfortunately, this could just make your problem worse, Dr. Iqbal explains. Laxatives are meant to be used only on a short-term basis, for a week at most. Any longer and you risk making your bowels dependent, which can start a vicious cycle of constipation and diarrhea. (These are the most effective natural home remedies for diarrhea.) Before you turn to medication for constipation, it’s always best to identify what causes constipation for you and treat that first, he says. Evaluate your lifestyle, dietary habits, exercise, and medications to see what’s causing the problem before popping a laxative.

Prescription medications

All medications have side effects. And a surprising number list constipation as one of them. Antidepressants (particularly SSRIs like Prozac), anti-anxiety drugs, heartburn medications, and blood pressure pills are the most common offenders, Dr. Iqbal says. “There is always an alternative medication you can try,” Dr. Iqbal explains. “You just need to be clear with your doctor about what problems you’re experiencing.” For instance, he says the calcium in many heartburn medications can cause constipation so instead opt for ones that rely on magnesium to work. (Check out the 13 benefits of magnesium that could change your life.) Or if you’re on a calcium-channel blocker for high blood pressure, you can try a beta-blocker instead. Of course, any changes to your medications should be done under medical supervision.

Certain multivitamins

Vitamins with high levels of calcium and iron can be extremely constipating, Dr. Iqbal says, and yet many people don’t realize this and take one every day. “Certain minerals, especially in amounts over the recommended daily dosing, can slow down digestion in the large bowel,” he explains. Unless your doctor tells you otherwise, there’s likely no need to take a multivitamin every day. Find out if you’re getting enough vitamins in your diet.

Painkillers

Anyone whos endured surgery likely knows that painkillers can cause constipation, sometimes major constipation. But this can also apply to over-the-counter meds like Tylenol and ibuprofen, as well as prescription opiates like hydrocodone and oxycontin. “These medications bind to the same receptors in the stomach, blunting the whole digestive system as well as your pain,” he explains. Painkillers should not be used longer than 30 days if possible, Dr. Iqbal says. During that time, you should make every effort to resolve the underlying injury or find other ways of treating the pain. In the meantime, take a daily stool softener along with the pain pills. Check out the best foods for improving your gut health.

Out-of-whack hormones

As any pregnant woman can tell you, hormones can do a number on your digestive system. In particular, high levels of estrogen and progesterone or low levels of testosterone can be constipating. In the case of pregnancy, the “cure” will come in nine months, but for other hormonal imbalances it’s best to cure the underlying condition first, Dr. Iqbal says. As we age, our hormone levels naturally fluctuate so if you feel out of sorts, talk to your doctor about possible therapies and lifestyle changes. These are the best adaptogens for balancing your hormones.

Undiagnosed medical conditions

A huge range of health conditions can cause constipation, Dr. Iqbal says. The most common one he sees, particularly in younger people, is hypothyroidism. “Your thyroid controls your metabolism so when it’s not functioning well, everything slows down, including your gut,” he explains. Other illnesses that have constipation as a major symptom include diabetes, multiple sclerosis, inflammatory bowel disease, celiac disease, autoimmune disorders, and some cancers. The most important thing is to identify the underlying cause and treat that. “Because constipation is so common, many people ignore it,” Dr. Iqbal says. “Most of the time it’s not a big deal but sometimes it is indicative of a larger problem.” If your constipation comes with other symptoms, has changed significantly, or if it’s lasted longer than three months, ask your doctor for a full medical work-up to look for illness. Next, learn about the5 simple lifestyle changes that can reduce your risk of disease.

The post What Causes Constipation? 12 Factors You Shouldn’t Ignore appeared first on Best Health.

Make a food symptom journal

If you dont yet have a handle on your trigger foods, this can help you figure out what youre eating or drinking thats upsetting your system. Write down everything you eat along with any symptoms you experience throughout each day. At the end of a week, you and your doctor may be able to see some helpful patterns in your symptoms. Dr. Jennifer Tanner, a naturopathic doctor with the Integrative Health Institute in Toronto, typically follows this with a month of elimination of the suspected trigger foods to see if symptoms ease up, or even disappear. It takes approximately 21 days for your intestinal cells to rejuvenate, which creates a type of clean slate on which to test the foods again, she says. If we then reintroduce cheese, for example, and all those old symptoms come back, that creates an awareness for the patient that this is a food theyre not going to feel well with.

Get serious about your diet

Wheat and dairy are classic trigger foods that many people with IBS need to eliminate from their diets, or eat in strict moderation, but there are other foods that some people need to tweak or remove to get relief. Gas-producing foods like beans, lentils and cauliflower can be no-nos for people with cramping issues, for example. Raw veggies in general can also be gaseous and therefore problematic for some IBS sufferers. You may need to cook or gently warm your foods to make them easier for you to digest, says Dr. Tanner. Some people with IBS also respond well to a low-FODMAPs diet, says Dr. Geoffrey Turnbull, a gastroenterologist, GI motility expert and professor of medicine at Dalhousie University in Halifax. FODMAPs (fermentable oligo-, di- and monosaccharides and polyols) are carbohydrates found in certain grains, vegetables, fruits and dairy products that cause symptoms in IBS patients. And be sure to eat plenty of foods that are good for a healthy gut.

Try to think about what you eat as an adventure

Its a chance to sample something new, not just cut out favourites. You may have compiled a long list of foods that are donts, which can feel defeating, so why not make an even longer list of IBS diet dos? If youre following a low-FODMAPs plan, mangoes may be out, for example, but mandarin oranges are in! Or you may need to cut out regular cows milk, but your system could probably tolerate an occasional glass of lactose-free milk or coconut milk. (Coconut kefir might be the perfect breakfast food for you!)While youre thinking about all the great new things youre adding to your diet, dont forget about supplements. Since your body may not be absorbing nutrients properly, especially if youve had chronic diarrhea, you could be deficient in key vitamins and minerals. Talk to your practitioner about whether a multivitamin will do the trick or if you need more targeted supplements.

Take medication, if you need it

Diet and lifestyle changes arent always enough to relieve severe symptoms of IBS. There are drugs designed to relax the colon and slow the movement of waste through the bowel if diarrhea is an issue, or increase fluid secretion in the small intestine to assist with the passage of stool if constipation is the primary problem. Antidepressants or antianxiety medications may also be required if emotional issues are your biggest IBS trigger.

Monitor your symptoms closely

Your doctor will assess whether they might suggest something more serious or require further investigation. If, for example, youre over 50 and experiencing IBS-like symptoms for the first time, or have experienced rapid weight loss, rectal bleeding or recurrent vomiting, you will need additional tests which could include stool studies, a colonoscopy or CT scan, amongst others to rule out inflammatory bowel disease (IBD). This is an umbrella term for ulcerative colitis and Crohns disease, two diseases that involve chronic inflammation of the digestive tract and can sometimes lead to life-threatening complications or the need for surgery.

Find time for meditation

Learning how to manage stress is very important for anyone with IBS, says Dr. Turnbull. Mindfulness and meditation are helpful tools, especially for people whose symptoms are clearly triggered by stress or anxiety. This 10-minute yoga routine can also help with digestion.

Read The IBS Elimination Diet and Cookbook

Written by Patsy Catsos, this cookbook help you build a fulfilling and nutritious diet plan to get lasting relief from your symptoms while still enjoying delicious meals with your family and some of the treats you enjoy! Here’s more on how to build a healthy microbiome.

Embrace what works for you

If you know you dont feel as well when you eat dairy, but love milk or yogurt, you may decide to have a planned cheat day once a week or opt to splurge on a special occasion, like at a birthday party. Once you know what your body can handle you can make the choice to have the cake if you want it, so it becomes about awareness, says Dr. Tanner.Next, don’t miss 9 weird pooping habits that can be explained by science. 

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Well have what shes having and thats lemon water

Celebs are touting lemon as a cant-live-without-it morning drink. But unlike java, theyre not drinking this warming tonic for its delightful flavour (spoiler alert: its sour), but for the slew of health benefits.Experts claim that fresh squeezed lemon juice mixed with warm water can do everything, from prevent certain disease to boost immunity. How? It could be in part to the flavonoid compound lemons contain and research that shows hot water making it easier to absorb.We all know Queen Beys affinity for lemonade, but this is the morning bevvie the 36-year-old singer/songwriter swears by, according to the telegraph.co.uk. Excuse us, well be over here trying to sip our way to that Beyonc glow. Keep reading for more celebswho swear by this tart ritual.Here is what you didnt see in Beyoncs baby photos.

Gisele Bndchen

According to people.com, the 37-year-old supermodel drinks a cup of lukewarm water with lemon each morning, followed by a homemade green juice.These juice recipes are sooooooo good for you!

Jennifer Aniston

The 48-year-old actress starts her day by making my standard cup of hot water with a slice of lemon in there, she tells wellandgood.com. This might explain why she hasnt aged a day since Friends.These are Jennifer Anistons workout secrets and it’s not yoga.

Miranda Kerr

The 34-year-old model drinks a glass of warm water with the juice of half an organic lemon each morning. She says it helps kick-start digestion for the rest of the day and loves the vitamin C boost it offers, according to stylist.co.uk.The amazing benefit of vitamin C on your skin? Youll have to read this to find out.

Gwyneth Paltrow

The 45-year-old actress (and wellness junkie) starts a daily detox with Canarino (an Italian tea consisting of hot water with lemon). She claims the alkalizing lemon balances the bodys pH levels and vitamin C neutralizes free radicals in the skin, according to wellandgood.com.The one thing Gwynnie wont eat and its not cheese.

Lauren Conrad

The 31-year-old TV personality, fashion designer and author says she feels more energized since she began drinking hot lemon water on the daily. She drinks the juice of half a lemon with 12 to 16 ounces of hot water for its healthy benefits, like improved digestion.This Dawsons Creek star opens up about her digestive issues.

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Ever wonder why you crave junk food? It might be the bacteria in your gut

Bacteria can talk to you. The intricacies of this conversation make the Internet look quaint. There are 4 billion Internet users, but you have 10 trillion bacteria in your gut alone that are all sending messages to each other and to you. Your gut can talk to your brain using several biological networks, but we dont always get a clear channel.Your brain can talk back to your gut through these same channels. Only a 10th of your nerves are dedicated to this back channel, but it represents an important additional technique (along with psychobiotics) to help you gain control over the microbes in your gut.Eat your way to a healthy gut microbiome.Studies have shown that cognitive behavioral therapy (CBT) can help people suffering from IBS. Research is under way to determine what the mechanism is behind this intriguing brain-gut connection.It is exciting to think that we could solve our gut issues with talk therapy, thereby improving our gut, reducing inflammation, and resulting in even greater improvements in mental health a virtuous cycle. A vicious cycle can also be established: Stress can negatively impact your gut microbiota, which in turn can make you more anxious. As well as stress, brain damage can also disturb your microbiota, which can affect your recovery from stroke and injury.

Techniques for talking back to your microbiota are the crux of our story.

You can change the composition of your gut overnight, just by eating different foods. This is a natural consequence of the extreme plasticity of your microbiota, which can reorganize itself in minutes to deal with novel foods. In the coming chapters, you will discover more about your intimate relationship with your microbiota, and more importantly, how you can control that association to mitigate depression and anxiety.Gut microbes produce all manner of chemicals to talk with each other and to your gut; that information is relayed to your brain primarily via the vagus nerve, which is a long wandering nerve from the brain to all your bodily organs. The problem with this communication is that it has very few words. Its mostly okay, okay, okay, hungry, hungry, full, okay, okay . . .Ever feel hungry, even though you just ate? This is exactly why!You are designed so that many of your systemslike your heart, lungs, and gutare on autopilot. You only know whats going on down there when you have a major problem. But you can tune in to the subtler signals coming from your gut. Your microbiota has needs and over your lifetime has learned how to tell you about them.When you wake up craving a doughnut, where do you think that idea came from? Your cravings are often just committee memos sent up from your gut microbes. They contain a complete list of the carbs, sugars, and fats they are looking for.

Heres an example of how that works.

Some microbes, especially our friendlyBifidobacteria species (Bifido), produce butyrate, which feeds and heals the lining of your gut. Butyrate can make its way to the brain, where it can induce a good mood, dampen inflammation, or encouragethe production of a brain-growthhormone.15 All these changes can improve your mood and even help you to think better.You thrive on the fibre in your diet. If you feed them fibre and find your mood improving, over time you will start to yearn for the fibre that makes you feel good. That is a simple Pavlovian way to create a craving. You are conditioned you to feed it. Its not just butyrate. Some bacteria, like Lacto species, go even further. In studies with people suffering from IBS, it was found that some Lacto species actually manipulate the opioid and cannabinoid receptors in the brain, acting almost like a shot of morphine.Getting more fibre in your diet is a snap if you eat these foods.Like the addiction to a runners high, this kind of reaction can lead to cravings for whatever food your Lacto microbes prefer. You might think your cravings are all in your mind, but chances are they begin withthe bacteria in your gut.Germ-free mice like sugar more than conventional mice, and their taste receptors are altered to crave it. Sugar is an exceptional energy source, but conventional mice have a diverse microbiota that requires other important food sources that compete with sugar, likefat and protein. In this light, sugar cravings can be seen as a consequence of a dysbiotic gut.That is likely related to the sugar cravings of people in mental hospitals. Sugar cravings have also been seen in people who are stressed.This could be an attempt by the body to load up on energy-dense foods that can quickly be converted to muscle action, a typical stress response.Cravings undergo a major change in people who have gotten a stomach bypass to lose weight. They have a completely different microbiota and brand-new cravings.In fact, much of the weight loss attributed to a smaller stomach is actually due to other factors,including changing tastes. Studies are starting to indicate that much of that may be due to the altered microbiota.Each type of bacteria has its own food preferences. Bacteroidetes have a thing for fat, Prevotella enjoy carbs, and Bifido are fibre lovers.They each have their own way of asking for an appropriate meal, and they also have ways of thanking you.Some bacteria dont go for subtlety. Many species of E. coli are model citizens in the gut, but others are strictly pathogenic, such as enterohemorrhagic E. coli (EHEC). As long as enough sugar is around to placate it, EHEC will play well with your other gut buddies.But if the sugar runs out, EHEC turns rogue and digs in to your gut lining, potentially causing bloody diarrhea. Thats a terrible way to ring the dinner bell, but it gets your attention. If youhave EHEC, candy actually acts like a medicine.

This kind of behavior is called bacterial virulence.

Shigella flexneri is another microbe that complains about a lack of sugar by becoming virulent. These are pathogens, but the same principlesseem to apply to commensal bacteria as well. If they dont get what they want, they can make a fuss.When that happens, you may not know it directly, but they have ways of making you uncomfortable until you give them what they want. Its that funky feeling that makesyou suddenly crave a candy bar or other snack. You may not know why, but you know there is a bonbon-size hole in your gut, and it quickly becomes your job to fill it.Everything you know about probiotics might be wrong!For such tiny, simple creatures, bacteria have an astonishing array of tricks. If your gut is healthy, there will be a cosmopolitan bustle of microbes with no one species dominating. That means that no one species can exert too much control. A dysbiotic gut, on the other hand, has less diversity. A few domineering microbes can rule the land, calling out orders for specific foods on a regular basis. You may be able to override these cravings with your superior willpower, but your microbes wont go down without a fight.

Our cravings seem like an integral part of our psyche.

We are chocolate lovers, we are pizza people, we are meat and potato eaters. As long as we feel its part of our personality, we are unlikely to make any changes. Thats just who we are. But when you think of your cravingsas microbial longings, it may be easier for you to take back control.

This is excerpted from The Psychobiotic Revolution: Mood, Food, and the New Science of the Gut-Brain Connection (Penguin, 2017) by Scott C. Anderson, John F. Cryan and Ted Dinan.

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The health benefits of aloe for your skin and more!

Most of us know aloe as a desert cactus thats good for soothing sunburns. But this multi-purpose plant does more than that; it can also bring nourishment and comfort to the intestines. This is the truest meaning of comfort food.You probably have plastic tubes of aloe gel hiding away in Your medicine cabinet for those summer days when you need to cool off your skin after too much UV exposure. But heres what few of us consider: If a natural edible substance is soothing to our outsides, is it possible that it can soothe and bring comfort to our insides, too? In the case of aloe, the answer is yes.We commonly find aloe in gel form at the pharmacy, often bright green and served up with filler ingredients, dyes and fragrances. We may also find aloe juice in bottles at the health food store, often served with other ingredients. Most commercial aloe products are heavily processed and have been deodorized and diluted.The real magic were after is the aloe gel itself, and the best place to get it is straight from the source. This means that the aloe plant youve had sunning itself on your windowsill can be used both topically for skin care and internally for digestive healing. Ready to experience the aloe magic? It smells pretty bad, but it sure does work. Just avoid using aloe when taking this medication.

You can find health benefits of aloe inside the plant

You might question the wonders of aloe when you first cut off a leaf. It will ooze a sliminess that stains things purple (be careful!) and has a pungent odour by pungent, I mean that it will smell like an armpit after some heavy manual labour during a summer heat wave. Lets get these facts out of the way: It is slimy and smelly. Stay with me here because aloe is also a truly awesome healing food, and the smell and taste are easily masked when used properly.The polysaccharides found in aloe have an affinity for joints, offering alittle lubrication for our creaky bones. These sugar chains also serve to lube up the brain, nervous system and skin, as well as help our immune system fight chronic viral, nanobacteria and fungal infections. Aloe has been shown to be effective in helping to stabilize blood sugar, treat psoriasis, improve chemotherapy outcomes in patients with colorectal cancer and treat irritable bowel syndrome (IBS), as well as inflammatory bowel disease (IBD). Here are more health benefits of aloe.Most of the healing benefits come down to that slimy factor. The official culinary term is mucilaginous, and we find this quality in foods like soaked chia seeds and soaked flaxseed and herbs like slippery elm and marshmallow root, which have long been used in the natural treatment of stomach ulcers.In summary, aloe is beneficial internally for the very same reasons we love it on sunburns: It soothes skin and promotes healing on inflamed tissue.

Here is how to use aloe for digestion

You can purchase an aloe plant or you may find whole leaves available in some health food stores. Youll want to peel off the heavy green outer layer, as this part has an aggressive laxative effect. You can enjoy the benefits of its gel-like interior by soaking it in water and drinking the water, adding chunks (one to two tablespoons) to smoothies or mixing it into gut-healing puddings.The first few times you consume straight aloe gel, do so in smaller amounts. Its mucilaginous properties can help your body shed mucous buildup from the lining of your intestines, which may result in a mild cleansing effect (loose poops). It should pass within a day or so and you can slowly build up to two tablespoons per serving. Or you can try this easy-on-the-tummy chia and aloe pudding recipe.

The post The Surprising (And Some Expected) Health Benefits of Aloe appeared first on Best Health.

What exactly is leaky gut?

Leaky gut is a condition that hasnt been well defined, and it means different things to different people.We know that the gastrointestinal (GI) tract is full of micro-organisms, such as bacteria and fungi. (Here are the foods to eat for a healthy microbiome.) These generally stay inside the gut because of the integrity of the wall of the GI tract like how water stays inside a garden hose. Some experts have theorized that those organisms can leak out under certain circumstances and that this can have negative consequences.

It might be about inflammation

Ulcerative colitis and Crohns disease are examples of inflammatory bowel disease (IBD) where this can happen.In these cases, something disrupts part of the gut wall that holds micro-organisms in like when the bricks and mortar of a wall have cracks or crumbles. When these micro-organisms seep out, the body recognizes them as foreign and does what its supposed to do in the face of an enemy, mounting a massive inflammatory response. This inflammatory response drives the symptoms of those diseases.Your inflammatory response can be measured we can actually see inflammation when we do a scope and look inside the gut or if we take a sample and look at it under a microscope. We can also usually detect inflammatory cells in blood and stool samples.When most people talk about leaky gut, what Ive just described isnt what they have in mind. Its likely based on the general principle I described above, but people arent usually referring to someone with Crohns disease, ulcerative colitis or any other detectable or measurable inflammation of the GI tract.

Leaky gut is more of a symptom than a condition

The term leaky gut has been used as a blanket diagnosis for a whole host of symptoms from abdominal pain and bloating to fatigue and rashes without any clearly defined or diagnosed syndrome or any scientific explanation as to how these symptoms could be related to each other or to something leaking from the gut.That said, the gut is a major immune organ in the body, so the concept isnt totally impossible its just not a condition weve studied or defined yet. It has gained some Internet popularity, but it isnt founded in sound science.If you are wondering if you should worry about leaky gut, the short answer is no. (Here are eight normal reasons your belly is bloated.)That doesnt mean you should dismiss worrisome symptoms such as cramps, bloating and abdominal pain, but it means that they will likely be investigated appropriately and attributed to a better-defined, better-understood syndrome or condition. Dr. Talia Zenlea is a gastroenterologist at Womens College Hospital, womenshealthmatters.ca, and author of Belly Blog, bellyblog.ca. Follow her on @WCHospital.

The post Is Leaky Gut A Real Condition? We Get Behind The Controversy appeared first on Best Health.

Natural home remedies for belching, burping and other embarrassing gas

Before we get into the home remedies for belching, you should know this: A belch simply means you have accumulated a build-up of air in your stomach, and your body want to get rid of it to reduce the pressure. What goes in must come out. And when it does, the distinctive sound it makes is the belch (a.k.a. burp).

What you can do to prevent burping

• Avoid carbonated drinks. Ever open a fizzy soda after its been shaken? A similarly explosive situation will build in your stomach if you gulp down bubbly drinks.
• Steer clear of sparkling wine and beer. Like soda, they have the same power to remind you of their presence.
• Some foods contain more air than others. Avoid them. The aeration club includes whipped cream, souffls and fluffy omelettes.
• Allow hot drinks to cool. Sipping a blistering drink like hot coffee may cause you to gulp lots of air.
• Set the straw aside. Drinking through straws causes you to you guessed it swallow air.
• Ditch the smokes. When you inhale air through a cigarette, youre also swallowing some. (There are other benefits to quitting, including more gorgeous skin.)
• Eat slowly. If you wolf down your food, youre gulping air that will eventually want to re-emerge.
• Close your mouth to chew. Youre less likely to swallow air that way. For the same reason, dont try to talk and chew at the same time.
• Avoid squeezing into tight clothes. Pressure around your midsection can squeeze out burps.

Natural home remedies for belching

• Ginger can provide quick relief. Take powdered ginger capsules or tincture before your meals. Or eat a bit of fresh gingerroot. Alternatively, you can make a very tasty tea. Finely grate a teaspoon of fresh gingerroot, pour a cup of boiling water over it, and steep for five minutes. Strain and let it cool a bit before you begin sipping.
• Fennel, anise and celery seeds can all relieve belching. All these seeds are available in the spice section of most supermarkets and you just need to chew a pinch of them to help prevent after-dinner belching. These seeds have carminative agents, which help expel gas from the intestinal tract.
• Camomile tea is a folk treatment for stomachaches that may also help relieve burping. Store-bought camomile tea bags will work just fine.
• Cardamom tea helps you digest your food better so the food you eat will be less likely to produce gas. Place 1 teaspoon cardamom in 1 cup of water and boil for 10 minutes. Drink the hot tea with your meals.

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Dont kick up a stink about his stink (yup, you read that right)

There is some truth to the adage that married people live longer than single people, but there is a surprising reason why. Your husbands worst habit may actually be increasing your lifespan: Husband farts are boosting your immune system.

The power behind the Husband Fart

Researchers at the University of Exeter have found that hydrogen sulfide, the nose-pinching scent that gives flatulence its rotten egg-like quality, can actually have potent health benefits in small doses and nobody is better at delivering the dose quite like the average husband.In order to understand the science of passing gas, you have to understand the sheer scale of microbes that are housed in the human body, explains AJ Troiano, PhD, a biomedical scientist and consultant.Its not the microbes that have protective properties, but the byproducts they produce during normal metabolic processes.The important byproducts in this case are the copious amounts of hydrogen sulfide that are heartily expelled with each passing toot.

What does science say about those husband farts

The study found that the stinky microbial byproduct most wives hate could actually reduce the risk of cancer, heart attack, strokes, arthritis, and dementia.According to other research, marriage is an important factor affecting the survival of heart attack patients, too, which means even if youve already suffered health issues, his finest farts could actually keep you alive, kicking, and sharp. They are an odiferous love letter about how much he cares. Really.Our results indicate that if stressed cells are treated with AP39, mitochondria are protected and cells stay alive, Professor Matt Whiteman of the University of Exeter Medical School says.

What is a wife to do?

If youre concerned about safe doses of inhaled hydrogen sulfide, youre justified and should discourage your guy from loading up on delicious bean burritosand the more surprising foods that cause gas if you live in close quarters.A little whiff here or there may have health benefits, but you actually can overdose on fart gas.At least for now, the next time you find yourself in a stinky situation, knowing that youre protecting your health will help take the edge off the anger.

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Women are feeling lighter and reinvigorated because of activated charcoal juice

Did someone say, charcoal juice? Indeed, a lot of people are saying it. High-end juice companies are adding activated charcoal to their products because the charcoal can absorb toxins from the body and leave you feeling renewed. You’re probably wondering if this seemingly odd idea can actually help purify and energize. It can. Once you’re over the look of a bottle of black juice, you’re well on your way.Activated charcoal is not the charcoal grilling bricks are made of. Rather, it’s charcoal that is high in carbon and made from organic materials (often wood or coconut shells) that has been heated in order to be able to absorb even more than regular charcoal. Don’t worry: this charcoal is food-grade and can be safely ingested. You cannot, however, char a burger over it.

Can I actually drink this blackish-grey stuff?

The good news is that charcoal lemonade adds very little taste to whatever it’s added to.Lemonade will still taste like lemonade; juice will still taste like juice and a kale smoothie will still taste like a kale smoothie.It won’t take away from the taste and it also won’t mask it. Because of this, you can add activated charcoal to just about any juice cleanse without having to worry about the taste. In fact,Canadian fresh-pressed juice companies like Well Juicery Canada, CRU Cold-Pressed Juice, Revitasize each sell an Activated Charcoal Lemonade. 

But does it work?

This is the big question, isn’t it: what does it do? Activated charcoal binds toxins, think pesticides and other chemicals found in food, very strongly. It does this so well that it’s used by professionals as a treatment for some types of poisoning. When used in moderation and combined with a juice cleanse, activated charcoal can help pull unwanted toxins out of your system.

Is activated charcoal lemonade safe?

Yes! Activated charcoal is a favourite for detoxification because your body doesn’t actually absorb it. You drink it; it does what you sent it in to do and it leaves, taking toxins with it.Drink activated carbon in juice between but not with meals and only in non-acidic (no citrus) juices.

What you need to know to use activated charcoal properly

Activated charcoal binds with a number of things beyond toxins including healthy vitamins and minerals. For this reason, you should space out your doses so that they don’t overlap with meals. Taking other medication? Don’t drink your charcoal juice alongside other medication; this will avoid having the charcoal bind with your medication, which you don’t want. Also: be sure to drink lots of water along with your juice to keep your fluid levels up!

Its time to bust some myths

Heard about the popular lemonade and activated charcoal juice cleanse? Unfortunately, mixing activated charcoal with a lemon juice or any other kind of acidic beverage, like orange juice, can reduce the effect of the charcoal.(Good news: that means you can combine this with analkaline lemongrass detox!)Advocates for activated carbon juices (the lemonade is quite popular among them, despite what weve noted above) will tell you that it is the cure for hangovers. Sadly, were going to have to bust this myth.Activated charcoal doesnt bind well to alcohol, and it wont absorb it.The good new is you might still feel better after drinking it, on account of the activated charcoal removing other toxins ingested along with that alcohol. (Remember that fast food craving you had after your night out?)

Safe, natural and without side effects

Activated charcoal juices are all natural and safe to drink. As long as you follow the guidelines above, it will remove toxins from your body. Most people’s systems do just fine with activated charcoal, so there’s no real danger in trying it. Because it isn’t absorbed into your system, it shouldn’t add to any problems you’re experiencing.

And, despite looking gloomy and cloudy, there are no negative side effects to report. For maximum effect, try activated charcoal juice no more than one than once or twice a week. This should leave you feeling recharged for the time in-between.

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Foods high in fibre

Want a healthy gut? Increase your fibre. Aim for between 25 to 35 grams of fibre per day. Use our cheat sheet of healthy foods to help you reach your goal.The foods are divided into three groups: High, moderate and low. Just because a food is low, that doesnt mean you should avoid it. Instead, its meant to help you understand how much fibre youre eating in a day.High more than 8 grams of fibre per servingModerate 4 to 8 grams of fibre per servingLow less than 2 grams of fibre per serving

Foods high in fibre Fruit

Fruit is a pretty sweet way to get your fibre. Three snacks a day and you will have almost got the recommended amount of fibre. (All fruit servings listed are raw.)

High

1 avocado 13 g 

Moderate

12 cup dates 6 g1 persimmon 6 g12 cup elderberries 5 g1 medium pear 5 g2 medium kiwi 4.6 g12 cup raspberries 4.2 g12 cup blackberries 4 g12 cup raisins 3 g1 medium apple 2.6 g12 cup cranberries 2.5 g1 medium orange 2.3 g1 medium grapefruit 2.1 g1 medium banana 2.1 g 

Low

12 cup blueberries 2 g14 cup coconut (shredded) 1.75g12 cup strawberries 1.5 g1 medium tomato 1.5 g1 wedge honeydew melon 1g1 wedge cantaloupe 1 g

Foods high in fibre Vegetables

You know veggies are super good for you and your body. It keeps your weight, cholesterol and gut in check. (All vegetable servings listed are cooked, except celery.)

High

1 medium artichoke 10 g(Jerusalem artichoke shown above.) 

Moderate

12 cup edamame 4.3 g1 medium sweet potato 4 g1 medium baked potato 3.8 g12 cup green peas 3.7 g4 brussel sprouts 3.2 g12 cup acorn squash 2.1 g 

Low

12 cup sauerkraut 2 g12 cup beets 2 g12 cup carrots 2 g12 cup spinach 2 g6 spears asparagus 1.6 g12 cup kale 1.5 g12 cup broccoli 1 g12 cup cauliflower 1 g1 medium stalk celery 0.6 g

Foods high in fibre Grains

You’d think all grains are high in fibre and they are but some have more than others. (All grain servings listed are cooked.) 

High

1/2 cup corn bran 30 g 

Moderate

34 cup Oatbran 3.4 g12 cup amaranth 2.5 g1 slice whole-wheat Bread 2.4 g 

Low

12 cup bulgur 2.7 g1 tablespoon wheat bran 1.6 g12 cup long-grain brown rice1.5g 12 cup quinoa 1.3 g

Foods high in fibre Nuts, seeds and legumes

Are you eating enough of these foods? Find out by checking the amounts of fibre below.

High

12 cup navy beans 9.5 g12 cup adzuki beans 8.5 g 

Moderate

12 cup lentils 6 g12 cup kidney beans 6 g14 cup almonds 3.75 g1 tablespoon flaxseeds 3 g14 cup sunflower seeds 2.9 g2 tablespoons peanut butter 2.5 g 

Low

2 tablespoons almond butter 1.2 g

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Natural home remedies for constipation

If your first instinct when you’re constipated is to reach for the laxatives, chances are you don’t need one. The best way to get ‘regular’ again is to eat more fibre, drink more fluids and exercise.

Fix it with fibre

• Start off the day with a high-fibre bran cereal. Some brands contain as much as 14 grams of insoluble fibre, the kind that adds bulk to stool. If you’re new to the whole fibre thing, start off with a smaller serving to prevent gas, bloating and cramping.
• Fill up on dried beans, prunes, figs, pears and oatmeal. These foods are also all high in soluble fibre.
• Mix one to two teaspoons of psyllium seeds into a cup of hot water. Let it sit for two hours, add lemon and honey, then drink.
• Flaxseeds are high in fibre and also contain heart-healthy omega-3 fats. Take one tablespoon of the ground seeds two or three times a day. You can also add it your morning cereal or smoothie.
• As you increase your intake of fibre be sure to drink lots of water‘at least 8 glasses a day.

Loosen up with a hot cup

• A morning cup of hot java will help. Caffeine has a bowel-loosening effect. Just don’t drink too much since it’s also a diuretic.
• Herbal or decaffeinated tea, or a simple cup of hot water with lemon juice will also help to get things moving.
• Dandelion tea has a mildly laxative effect. Steep one teaspoon of the dried root in one cup of boiling water. Drink one cup three times per day.

Tastes awful but it works

• Castor oil has a compound that when digested stimulates the small and large intestines. Swallow one to two teaspoons quickly on an empty stomach and give it eight hours to work its magic. Tastes nasty but it works!

Wrinkled fruit to the rescue

• Prunes are one of the oldest home remedies for constipation. High in fibre, prunes also contain a compound called dihydroxyphenyl isatin, which kicks the colon into action.
• Raisins are also high in fibre as well as tartaric acid, which has a laxative effect.

Get up and go

• There’s a reason the evening walk used to be called the daily constitutional. Regular exercise helps your body move food quicker. Aim for a daily walk at the very least.

Put the pressure on

• You can stimulate your digestive system through acupressure. Using your thumb, apply pressure at the spot four finger-widths above your wrist on the back of the forearm. Do this two minutes per day.

Last resort

• The herb cascara sagrada is one of the key ingredients in over-the-counter laxatives. It comes in a variety of forms (teas, tinctures,tablets) and it’s important to follow the directions on the package carefully. Don’t use it for more than two weeks since it can cause you to lose too much fluid and salt.
• Senna is the mother of all laxatives. A tincture is the easiest way to take his herb. Usually 20 to 40 drops at bedtime is sufficient.

Go easy with both of these herbs since long-term use can cause dependency.

Relax and don’t wait

• • Never force a bowel movement. You can give yourself hemorrhoids or anal fissures that eventually narrow the anal opening, causing constipation.
  • Never ignore nature’s call. If you do, you’re asking for a case of constipation.

Source: Adapted from 1,801 Home Remedies, Reader’s Digest

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Natural Home Remedies for Diarrhea

Normally, as food goes through your digestive tract, the large intestine soaks up extra water. Sometimes, though, it doesn’t, and you get rid of the fluid in your stool through the process of a bothersome problem we call diarrhea.

What you can do for diarrhea

• It’s important to keep replacing your body’s supply of water and electrolytes, which include sodium, potassium and chloride. Mix up the perfect electrolyte drink by stirring a half-teaspoon of salt and four teaspoons of sugar into a litre of water. Add a little bit of orange juice, lemon juice or salt substitute for potassium. During the day, drink the full amount.
• Start by eating only foods that are see-through, like chicken broth and Jell-O. Broth is an especially good choice, since it supplies your body with water as well as electrolytes from the salt. Stick with these ‘clear foods’ for a day or two.
• Carrots are another soothing source of pectin. Cook some carrots until they’re soft, then drop them in a blender with a little water and puree into a baby-food consistency. Eat a quarter to a half-cup each hour,
• Eat yogurt containing ‘live cultures’ like Lactobacillus acidophilus and Bifidobacterium. These help to restore healthy levels of the helpful bacteria in your intestine.
• Spoil yourself with the BRAT diet: bananas, rice, applesauce and toast. All are bland and soothing, and the bananas and applesauce contain pectin, a type of soluble fibre that soaks up excess fluid in your intestine and slows down the passage of stool. (Avoid apple juice, however, which can make diarrhea worse.)

What to avoid when you have diarrhea

• Avoid fruit juices. Large amounts of fructose can be hard to digest.
• Avoid foods that are rich in roughage, which can be hard to digest. That means no beans, cabbage or Brussels sprouts.

A natural boost for diarrhea

• Drink black tea sweetened with sugar. The hot water helps with rehydration and tea contains astringent tannins that help reduce intestinal inflammation.
• Tannin-rich blackberries have long been used as folk treatments. Make blackberry tea by boiling one or two tablespoons of blackberries or dried blackberry leaves in 1 12 cups water for 10 minutes, then strain. Drink a cup several times a day. Raspberry tea is also said to be effective.
• Capsules of dried goldenseal appear to kill many of the bacteria, such as E. coli, that cause diarrhea. The key compound in the herb is berberine. Take the capsules daily until the diarrhea improves.
• Ground-up psyllium seeds soak up excess fluid in the intestine, making stool bulkier. They are the key ingredient in Metamucil and in many other natural-fibre products. Take one to three tablespoons mixed in water each day.

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What is kombucha?

Kombucha is one of many nutritionist-approved fermented foods, which have been praised for helping digestion . Kombucha specifically contains a combination of vitamins, polyphenols and probiotics. Which could be why Duff was drinking the stuff on set.Probiotic-rich foods contain good bacteria you know youve heard this one before that keep your gut in good health. Since your gut is at the centre of your body (and to be honest, its function), your guts health can affect everything from your workouts to your immune system.Not only that, but kombucha is packed with antioxidants, which means in addition to keeping your insides working well, its believed to help protect your outsides from the elements. Many believe will help drinkers smooth fine lines, boost radiance and even skin tone.One of the key benefits of fermented foods (and drinks like kombucha) is that theyre packed with probiotics.If all the physical benefits werent enough to get you sipping this sweet tea, maybe the mental benefits will be: A 2013 study published in Biological Psychiatry found that probiotics can have a positive effect on your mental health.So while we usually proceed with caution when it comes to following in our favourite stars footsteps, this is one habit that were giving a healthy two thumbs up.   

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You OD on veggies

If your belly feels a littler bigger than usual, don’t freak. “Unless it’s associated with weight loss, nausea, or vomiting, bloating is very common and usually not worrisome,” says Robert Burakoff, MD, clinical chief of gastroenterology, Brigham and Women’s Hospital. It’s often nutritious foods that could be the culprit of a little extra air in your tummy. Chowing down on beans, Brussels sprouts, cabbage, apricots, or carrots can lead to bloat, says Gina Sam, MD, director of the Gastrointestinal Motility Center at Mount Sinai Hospital. So can foods high in lactose, dairy’s main sugar, and foods high in fiber, which can lead to the release of bloating gases hydrogen and methane, says Dr. Burakoff.

You eat a lot of ‘diet’ foods

You’ll find the sugar substitute sorbitol in diet soda as well as in certain sugar-free foods and drinks and certain foods marketed as “diabetic.” Snack on this stuff enough, though, and you’ll notice your pants tighten up, says Dr. Sam. Even the sweetener Splenda’s website states “sugar alcohols (such as mannitol, sorbitol, xylitol, lactitol, and maltitol) are sometimes a cause of bloating and diarrhea if too much is eaten.” Your best bet is to cut back on the sweet stuff, fake or not-even real sugar can puff you up, says Dr. Sam.

Your beverage of choice is bubbly

Champagne, soda, and seltzer water might seem like three very different drinks, but the carbonation in a bubbly beverage has the same effect on your stomach. Bubbles expand in your gut and could lead to a slightly bulging belly, says Dr. Sam. Stick to straight water if you’re feeling bloated.

You eat fruit smoothies all the time

Sweet, refreshing, thirst-quenching-and bloating? Certain fruits, like watermelon, apples, pears, and mangoes, have a high ratio of fructose to glucose (both sugars occur naturally in fruit). This can cause gas and bloating in the estimated one in three people who has difficulty digesting fructose. If this is you, stick to fruits with a more balanced fructose-to-glucose ratio, such as bananas and blueberries.

You’re constipated

If you’re all backed up down there, your gas likely is, too-which could leave your belly feeling heavy, says Dr. Sam. Check your diet, make sure you’re hydrated, and keep up with workouts-but if you feel any abdominal pain, make an appointment with your doc to make sure something else like irritable bowel syndrome (IBS) isn’t at play.

You’re on vacation

Almost 50 percent of people become constipated when they travel, says Connecticut gastroenterologist Ed Levine, MD. Prevent vacation constipation by sticking to your bedtime and mealtime routines as much as possible. Changes in your circadian rhythm throw off the hormones that help food and waste move through your gut.

You’re on a major work deadline

“When you experience fight-or-flight symptoms, like a racing heart, your body diverts blood flow away from your GI tract, which slows down digestion,” says Dr. Levine. Heavy breathing, which occurs when you’re under stress, makes you swallow more air than usual and can also lead to bloating. To feel better, simply change your breathing pattern so you exhale for a few counts longer than you inhale. This turns off the stress response and moves your body into a calmer state.

You’ve been skipping exercising

The last thing you may want to do on a “fat day” is lace up your sneakers and squeeze into workout clothes. But physical activity stimulates the muscles of your digestive tract, which helps move through your GI tract the food and air bubbles that make you feel bloated. In one small German study, people who took a post-dinner stroll significantly sped up the time it took their body to digest their meal.

You just battled a stomach bug

About 25 percent of patients who get gastroenteritis, a stomach infection, have bloating even after the illness clears. A likely suspect: small intestinal bacterial overgrowth (SIBO). In SIBO patients, abnormal levels of microbes colonize the small intestine, which can lead to gas and bloating, says Henry Lin, MD, chief of gastroenterology at the New Mexico VA Health Care System. Gastroenteritis can disrupt your defense mechanisms that normally keep bacteria out of the small intestine, leading to SIBO. It is typically diagnosed with a breath test and can be treated with antibiotics or other approaches.

You might have IBS

Bloating is one of the most common symptoms of IBS-a disorder that’s characterized by stomach pain and a change in your bowel habits (usually diarrhea, constipation, or both), according to the International Foundation for Functional Gastrointestinal Disorders. It affects between 10 and 15 percent of the population. If you notice these symptoms, see your physician-treatments range from lifestyle changes to medications.

You could have Crohn’s disease

If you’re dropping weight, feel nauseous, are vomiting, have a fever, and are bloated, doctors may worry about Crohn’s disease, a chronic inflammatory bowel disease, says Dr. Burakoff. The condition can be mild or severe-it’s best to check in with your physician if you’re noticing a slew of symptoms in addition to bloating.

In rare cases, bloating can be a sign of cancer

While bloating is likely related to something completely normal and treatable, when accompanied by symptoms like blood in the stool or weight loss, experts do consider more serious diseases like pancreatic, ovarian, or stomach cancer, says Dr. Sam. But before you let your mind wander (and end up in a WebMD panic attack), consider your lifestyle and make a real-life appointment to play things safe. Let a doctor-not a website-make that decision for you.This article originally appeared on RD.com.Related: The Worst Foods for Bloating What to Eat to Burn Belly Fat 22 Cancer-Fighting Foods You Should Eat Often

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Taking activated charcoal to relieve stomach trouble

Stomach discomfort can throw off your day. Whether it’s gas pain, indigestion or a bloated belly, the symptoms are hard to ignore. As it turns out, there’s a little black tablet that may provide some relief’while it’s rising in popularity these days, it’s actually been around for longer than you may have thought.

Activated charcoal’which can be found in powder, liquid or pill form’is a natural substance used to absorb toxins from the body. Its original use was is in poison control centres, to remove poisons that had been ingested. In pill form, it is a safe and easy to use home remedy for a wide variety of ailments or health issues.

What can activated charcoal help with?

Recently, activated charcoal has been found to help with symptoms caused by Irritable Bowel Syndrome (IBS), reflux and a variety of other stomach ailments’even ulcers. Some people bring it travelling in case they are struck with diarrhea or other common travellers’ illnesses.

Activated charcoal binds to the toxins in fats and in the digestive tract, helping foods be processed without the body also trying to break down those extra toxins. It’s especially helpful in the lower intestine to relieve gas. Because it binds to the acids that cause indigestion, reflux and bloating, you may find yourself with a less bloated belly. which, once deflated, may look and feel flatter.

What is activated charcoal and how does it work?

Activated charcoal is made from natural material such as coconut shells, wood, peat and bamboo. It’s heated up so that it becomes porous, helping it to act like a sponge to soak up chemicals. It’s important to note that activated charcoal should be bought from pharmacies and health food stores’it is not the same as regular charcoal. Activated charcoal, unlike regular charcoal, is food grade and safe to take internally. Chemicals found in processed foods, pesticides on fruits and vegetables, bacteria and the acids that cause indigestion can all cause stomach upset. Activated charcoal binds to these sources in your stomach and intestines, removing them and reducing the symptoms they cause.

How and when to take activated charcoal

Doctors who see the usefulness of activated charcoal recommend using it on occasion only, on an as-needed basis. One risk of taking it more regularly is that it’s unclear how internal systems set up to do the same work will respond. It’s best to keep those systems ‘your kidneys and liver in particular’healthy and to maintain healthy eating habits.

When exactly the best time is to take activated charcoal is in debate, so much so that we dedicated an entire guide to it!. Some take it after meals to relieve bloating, or even before meals and claim to have seen positive results. The problem with taking activated charcoal too close to meals is the possibility that nutrients you do want in your system will also be absorbed. A popular suggestion, to avoid this possibility, is to take tablets between meals, ideally 2 hours before and after eating. Because there hasn’t been research on this, there isn’t a clear answer to when is best, so you should experiment with different times to see what works for you.

A word on weight loss

It’s time to bust this myth for good. Activated charcoal does not bind to or break down fat, so it is not an effective treatment for weight loss, despite any rumours that you heard about it burning fat. If you’re looking for the next magical weight loss pill, unfortunately this is not it.

What else can activated charcoal be used for?

Activated charcoal’s abilities are not limited to soothing stomachs, rather, it can be used in wide variety of ways. Use it to help whiten your teeth. Learn how it can ease the pain from wasp and hornet stings. Activated charcoal can even be used to help deep clean your skin and add volume to your hair.

A few final points on safety

While activated charcoal can have enormous positives effects on your body, like anything else, you want to make sure you’re using it safely.

Follow the directions on the bottle carefully in regard to dosage; taking too much could cause diarrhea. (If your stool is black don’t be alarmed, it’s just the charcoal leaving your body after doing its job.) Do not take activated charcoal if you are pregnant or have kidney or liver conditions. Don’t try to use activated charcoal for poison control; contact a doctor or poison control centre if poison has been ingested or there is a possibility of drug overdose.

It is known that activated charcoal can pull out the active ingredients from other medications, making them ineffective, so it’s advised not to take activated charcoal when taking other medications, especially not near to the time you are taking them

Want to learn more about how to take activated charcoal safely? We’ve written an entire guide for you!

Have you already incorporated activated charcoal into your diet? Let us know in the comments!

The post Stomach Pain? Relieve Gas, Indigestion and Belly Bloat with Activated Charcoal appeared first on Best Health.

Do You Need to Detox?

Once all the rage, juice cleanses have long since been getting a bad rap, paving the way for a new method of detoxing: the teatox. Rather than replacing meals completely as a liquid diet would, a tea detox involves adding a few herbal cups to an already healthy diet. A report published in the December 2013 issue of the American Journal of Clinical Nutrition found that polyphenols’the natural plant compounds found in tea’and the caffeine content in tea increase energy expenditure and fat oxidation, providing benefits for achieving and maintaining an ideal body weight.’When it comes to detox, if you’re drinking high quality teas, you’re giving your body a break from digestion,‘ says Elaine Brisebois, a Toronto-based certified nutritionist. ‘You’re freeing up energy to go towards other metabolic processes, such as detoxification, rather than that energy being spent on digesting food.’

The Detox Benefits of Lemongrass Tea

Based on their ingredients, different detox teas offer different types of benefits. In the case of lemongrass tea, Brisebois says the herb aids in stimulating digestion, has antioxidant properties, and is a diuretic‘this increases the quantity and frequency of urination, which helps in cleansing and flushing harmful toxic wastes out of the body.And what is it about lemongrass tea specifically that holds the key to weight loss? The infusion of lemongrass brings out an essential oil in the herb known as citral, which has been proven to be effective in combating obesity by enhancing the oxidation of fatty acids in the body and promoting the use of stored energy. In other words, lemongrass tea aids in maintaining a healthy metabolism and prevents the accumulation of abdominal fat.It’s important to remember that the lemongrass tea detox, or any teatox, isn’t going to help you lose weight on its own. To truly detox your body, Brisebois suggests doing away with highly processed and refined foods and adding more fruits, vegetables, whole grains and lean proteins to your diet. Once you’ve created a healthy, balanced diet for yourself, the body will be able to optimally benefit from the natural weight loss properties of lemongrass tea.

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Prepare and eat your meals at home

Food preparation should be fun and enjoyable, not a chore. Get the whole family involved and try new recipes. Thinking about the meal, seeing the food and smelling the aromas during preparation all prepare your body for digestion, getting your digestive juices and enzymes flowing in advance of eating. Just think about how your saliva starts to flow when you smell a pot of stew cooking.

Chew your food well

The digestive process starts in the mouth, so chewing your food well is important. It breaks foods into smaller pieces and mixes them with salivary enzymes.

Eat smaller meals

Don’t overeat. Eating smaller meals, perhaps more frequently, will help you avoid overburdening your digestive system. Don’t eat a very large meal late at night, so you can properly digest your food before you go to bed.

Give thanks for your food, savour the meal and be mindful

Give thanks, say a prayer or do a blessing. Slow down and savour the flavours, the textures, the aromas and the experience of eating. Be mindful and think about the food you’re eating. I once did a mindfulness exercise where we were guided through the experience of eating a single raisin over the course of five minutes. It is something that will stay will me always. First we looked at the raisin, then we touched it and smelled it. Then we put it in our mouths and very, very slowly chewed it, attending to its texture, juices and sweetness. This is such a contrast to the way we usually gulp our food down.

Sit down to eat, and make it a family gathering

Definitely sit down to eat, and eat at the table with family and friends, not in front of the TV. Keep the conversation positive and light. I love this idea offered by fellow nutritionist and good friend Robin Nielson: she suggests that just lighting a candle can be calming and put you in a digestive mode. In The New Whole Foods Encyclopedia, Rebecca Wood offers this suggestion for feeling less alone when you eat by yourself: remove extra chairs from the table and put photos of loved ones nearby where you can see them.

Don’t eat when you’re highly stressed or anxious

Chronic stress, anxiety and depression reduce your production of hydrochloric acid and lower levels of secretory immunoglobulin A (SIgA), an antibody that plays a critical role in immunity in the gastrointestinal tract. This will impair your digestion. And because poor digestion leads to nutrient depletions that make it more difficult to handle stress, it creates a vicious cycle. If you need to eat and do feel stressed or anxious, take a few minutes to breathe deeply or practice other relaxation techniques before your meal. Also consider listening to relaxing music while you eat.

Excerpted and/or used with permission by New Harbinger Publications, Inc. The Anti-anxiety Food Solution, Trudy Scott.

Related:
How mindful eating can help you lose weight
The best time of day to eat for weight loss
The foods to eat for a healthy gut

The post 6 tips to improve your digestion appeared first on Best Health.

Source: Best Health Magazine, October 2011

1. Skip the salt shaker

The sodium found in salt encourages your body to retain water. Of course, the majority of our daily sodium intake comes from processed foods, so be sure to read nutrition labels, and watch out for salty snacks. Instead of salt, add some flavour to dishes with grated lemon rind or your favourite fresh or dried herbs.

2. Chew food slowly and well

Swallowed air can cause bloating, so try not to eat on the run or rush through your meals. It may also cause gas, burping and abdominal pain’even more reason to chew your food thoroughly before swallowing.

3. Avoid using drinking straws

Again, air is the problem. When you use a drinking staw, you swallow more often than normal, resulting in additional air that can cause unpleasant belly expansion and annoying pressure.

4. Don’t make carbonated beverages or beer your drink of choice

Every one of those tiny bubbles contains carbon dioxide gas, which is released into your digestive system, ending up as an uncomfortable buildup that can result in bloating.

5. Relax, and be a good listener, at mealtime

Mom always said it’s not polite to talk with your mouth full’and in fact, doing so can potentially cause belly bloat. Constant chatter around the dinner table, as well as anxiety and tension, may lead to swallowed air. Before a meal, slowly breathe in and out through your nostrils a few times to help you feel more relaxed.

This article was originally titled "Beat the bloat" in the October 2011 issue of Best Health. Subscribe today to get the full Best Health experience’and never miss an issue!

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