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Chicory Root: The Coffee Substitute Loaded with Fiber

The AHA! Team — Mon, 05 Aug 2024 09:47:47 +0000

Jillian Levy, CHHC via Dr. Axe – Do you love your morning of cup of nutrition-rich coffee but find yourself worried about a caffeine overdose? Chicory root may be just the answer you’re looking for. This popular coffee substitute does so much more than just take the place of your favorite breakfast beverage. In addition to providing a boost of extra dietary fiber, chicory root adds a smooth, creamy texture to foods, which makes it a great fat replacement in ice creams, margarines and dressings for those looking to effortlessly increase weight loss. While this doesn’t necessarily replace all the high-quality fiber found in fruits, vegetables, whole grains and other high-fiber foods, there are many potential health benefits of chicory root, making it a valuable addition to your daily diet. What Is Chicory Root? Chicory root comes from a perennial herbaceous plant of the dandelion family, which usually has bright blue flowers. Many varieties are cultivated for salad leaves, including endive or chicons, but ground chicory root is also used for baking or swapped in for coffee. Chicory root is a bit wood-like, and due to its fibrous composition, it’s not digested in the small intestine but instead maintains its form as is travels to the colon or large intestine. The chicory root (Cichorium Intybus) has been around for quite some time and has been cultivated since ancient Egypt. It has also been a popular addition to coffee in France since the 19th century, where it was commonly roasted and ground. Health Benefits 1. Can Help Reduce Stress Caffeine is one of the main ingredients found in coffee, and even small amounts are found in the decaffeinated versions. Consuming caffeine can exacerbate stress, so cutting back on your intake can really help lower levels of epinephrine and cortisol, both of which are released during stressful situations. A 2006 study published in Pharmacology Biochemistry and Behavior showed that regular consumption of caffeine combined with stress caused a significant elevation in cortisol levels. Since chicory contains no caffeine, it’s a great substitute to help reduce your caffeine consumption and keep cortisol levels in check. 2. Contains Anti-Inflammatory Properties Chicory is a great source of plant polyphenols, which are natural compounds that have the ability to help combat inflammation. A study conducted at the University of Pécs Medical School in Hungary found that consuming caffeine-free chicory coffee for one week led to significant improvements in red blood cell deformability, which describes the body’s ability to respond to inflammation by restoring cells to their original condition. This means that chicory can reduce inflammation, which is incredibly important. Why? Because inflammation is the root of most diseases, so reducing inflammation can help stave off many chronic health conditions before they even start. Although more research is needed to evaluate the effects of chicory root for thyroid health, it could also potentially relieve symptoms caused by autoimmune disorders, such as Hashimoto’s disease, which is a thyroid condition that causes symptoms like weight gain and fatigue. 3. May Protect the Liver Some research shows that chicory root extract can help protect against free radical formation to prevent possible toxicity to the liver. According to one animal study, treatment with chicory extract was able to help with alcohol-induced liver injury in experimental rats. These impressive results demonstrate that chicory extract is rich in natural antioxidants and effective at scavenging harmful free radicals. Therefore, it could potentially boost the defense system of the body while also cleansing the liver. 4. May Prevent or Delay the Onset of Diabetes There are many natural ways to manage and treat diabetes, and it all starts with diet. Chicory may be a good addition to a diabetic diet plan to help prevent or treat this common condition. In one study published in the Journal of Traditional and Complementary Medicine, the effects of roasted chicory extract were examined in 47 healthy adult participants. Chicory root extract was found to improve levels of of adiponectin, a protein that regulates blood sugar levels as well as fatty acid breakdown, which suggests that chicory root extract could delay or prevent the early onset of diabetes as well as improve bowel movements due to its fiber content. 5. Helps Manage Osteoarthritis Interestingly enough, a clinical trial conducted by the Rheumatic Diseases Division at the University of Texas Southwestern Medical Center’s Department of Internal Medicine concluded that the extracts of chicory root may have anti-inflammatory properties that could help treat osteoarthritis. In the study, 18 participants over the age of 50 with osteoarthritis of the hip or knee were treated with chicory for one month. Of the 18 patients who completed treatment, at least 13 patients showed a 20 percent improvement in response to pain and stiffness, showcasing chicory’s ability to help treat this joint pain. Furthermore, “results of the pilot study suggested that a proprietary bioactive extract of chicory root has a potential role in the management of [osteoarthritis]. Only one patient treated with the highest dose of chicory discontinued treatment due to an adverse effects.” 6. Aids Gut Health Chicory root contains inulin, which is a prebiotic. In fact, a 100-gram serving of fresh chicory roots contains about 68 grams of inulin, making it one of the best food sources of prebiotics available. Prebiotics can help promote the growth of beneficial bacteria in the gut. This is why you’re likely to see inulin, or chicory root fiber, in many probiotic supplements. Not only can promoting the growth of your good gut bacteria help enhance digestive health, but it may also boost immune function, optimize nutrient absorption and reduce inflammation as well. Plus, a 2022 study relayed that “chicory has been shown to promote good digestion, to regulate appetite, and to decrease the risk of gastrointestinal diseases.” 7. Can Relieve Constipation Chicory root fiber has been shown to relieve constipation, thanks in large part to its content of inulin. For example, research published in the International Journal of Food Sciences and Nutrition examined the impact of daily consumption of chicory in older adults with constipation over a period of 28 days. The study revealed that “volunteers in the inulin group reported increased satisfaction about digestion and reduced defecation difficulties during the supplementation… Daily supplementation with 15 grams inulin improves constipation and quality of life in an elderly population with constipation.” Nutrition Facts Chicory is a great source of several key nutrients, including fiber, vitamin B6 and manganese. Plus, it also contains a small amount of other micronutrients, such as vitamin C and potassium. One raw chicory root (about 60 grams) contains approximately: Calories: 43.2 Total Carbohydrates: 10.5 g Fiber: 0.9 g Sugar: 5.2 g Total Fat: 0.1 g Saturated Fat: 0.03 g Polyunsaturated Fat: 0.05 g Trans Fat: 0 g Protein: 0.8 g Sodium: 30 mg (1% DV*) Vitamin B6: 0.1 mg (6% DV) Manganese: 0.1 mg (4% DV) Potassium: 174 mg (4% DV) Vitamin C: 3 mg (3% DV) *Daily Value: Percentages are based on a diet of 2,000 calories a day. Uses Chicory root fiber contains inulin, a type of plant-based carbohydrate that cannot be broken down by digestive enzymes. It is typically produced by pulling the inulin from the roots of chicory plants, which creates chicory root extract. Inulin is classified as both a soluble fiber and a type of prebiotic. Soluble fiber can hold water and thicken, which can add bulk to foods. It’s one of the reasons that it’s widely used in recipes, along with its ability to retain moisture and create a creamy texture. Inulin is frequently found in low-fat or dairy-free yogurt, ice cream, and ready-to-drink protein shakes. Breads and baked goods may contain inulin to replace gluten as well. Soluble fibers also help slow down the time it takes for food to travel through the body, which can help you feel fuller for longer while also stabilizing blood sugar levels. Ice cream, yogurt, protein shakes, high-fiber/low-carb energy bars, cereals, breads and granola products often contain chicory root fiber. In addition to adding bulk to foods, it also makes products a bit healthier by boosting their fiber content, without adding extra calories. In addition, it’s cheap to manufacture and has a naturally sweet taste. This is yet another attractive characteristic for food manufacturers, as using a chicory root sweetener can bump up the flavor of foods without added sugar, calories or carbs. It also makes it a great addition to a ketogenic diet for those looking to quickly boost weight loss while also cutting back on carbs. Inulin’s pleasant taste and low cost are reasons why it’s been used in combination with coffee during times of shortages. In fact, that discovery led to what is still known today as New Orleans-style coffee or chicory root coffee, which is a blend of regular or decaffeinated coffee and chicory root powder. Wondering where to buy chicory root fiber? Thanks to its growing popularity, it can often be found at many supermarkets and health food stores. It’s also widely available online, either ground or in supplement form. Chicory Root vs. Psyllium Husk Chicory root and psyllium husk are both rich in fiber, which can be useful for maintaining blood sugar control and supporting regularity. Psyllium husk comes from a shrub-like herb called Plantago ovata, which grows worldwide but is most common in India. Meanwhile, chicory root fiber is the root of the chicory plant and has a pleasant, sweet taste. Both are commonly used as supplements in tablet or capsule form. Ground chicory root and psyllium husk can also be added to smoothies or shakes as well. Here’s a closer look at how the two stack up: Chicory Root Natural, plant-based starch Helps treat diabetes Relieves constipation Improves cholesterol levels Prebiotic High-fiber Can help remedy IBS Treats diarrhea Treats eczema Relieves gas and bloating Psyllium Husk Natural, plant-based starch Can help treat diabetes Relieves constipation Improves cholesterol levels Prebiotic High-fiber Treats diarrhea Helps eczema Relieves gas and bloating Reduces colon cancer risk and heart disease Treats hemorrhoids, hypertension and inflammatory bowel diseases Interesting Facts It’s thought that the coffee mixed with chicory concoction probably began in Holland and spread across other parts of Europe in the 1800s. Chicory root has traditionally been used in tea or in medicinal remedies to treat issues like jaundice, liver enlargement, gout and rheumatism. While chicory became an American interest, coffee became the beverage of choice, and New Orleans became the second largest importer of coffee in the United States. However, it was during the American Civil War that Louisianans considered adding chicory root to their coffee due to the Union naval blockades cutting off shipments to the port. In fact, chicory root was often used in times of shortages of coffee and was even used in prisons to help stretch out the coffee supply. Acorns and beets were later used in place of coffee as well. However, chicory had a more similar flavor profile, making it a much better and more cost-effective match. Regardless, any Louisiana native will tell you that it’s not only one of the best and most delicious traditions, but it’s also a must-have when visiting. Known as the chicory in a café au lait, which is chicory coffee with hot milk, it has become an essential part of the history of New Orleans. You can find chicory a the grocery in the coffee aisle, and most claim that the few brands available all originated right in New Orleans. Risks and Side Effects There are numerous studies that still need to be conducted regarding chicory root fiber and chicory root extract. While research shows that there are several health benefits of chicory root, it’s always best to get fiber from whole foods whenever possible. If you have any underlying health conditions, be sure to check with your doctor before consuming chicory or taking a chicory root supplement. Chicory coffee is not recommended for women who are pregnant as it may trigger menstrual bleeding or miscarriage. Some people may also be allergic to chicory, which can cause...

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Is Flatulence Good for You? (Does It Depend on the Smell?)

The AHA! Team — Mon, 13 May 2024 08:00:18 +0000

Jillian Levy, CHHC via Dr. Axe – Most of us have been there: experiencing excessive farting that feels out of our control and causes a whole heck of a lot of embarrassment. While the average person farts nearly every day, some people deal with a bloated stomach and excessive flatulence more often than others. One of the most aggravating things about having gas is that it can seem impossible to minimize and to narrow down the exact culprit, considering dozens of different things can potentially be to blame. As you’ve probably experienced firsthand many times, some farts can be pretty foul-smelling and noisy, while others easily slip below the radar. Wondering how much farting is too much? A mostly healthy person might pass gas 14–18 times per day, sometimes not even realizing it because the farts are mostly silent and odorless. A mostly healthy person might pass gas 14–18 times per day Rather than how often you fart, however, you might want to take a look at the smelliness of your flatulence and to examine other digestive symptoms present in order to determine if it’s really become a problem. Is there likely anything to be worried about when it comes to your gas? Yes and no. Some flatulence is normal, especially when eating a whole foods, high-fiber diet — but excessive gas coupled with other symptoms can be a sign that something inside is going wrong, especially when it comes to digestion of certain foods. Too much farting can be a warning sign that normal intestinal gas dynamics have become compromised. This might result in subtle dysfunctions in intestinal motility, bacteria growth or changes in the microbiome composition taking place. Keep reading to learn more about flatulence and when you should and should not be concerned about your farts. What Is Flatulence? What is a fart exactly? A fart, also called gas, “passing wind” or flatulence, is caused by the internal buildup of gases that are formed during the process of digestion and respiration. The causes of farts, and how they develop within the digestive tract vary considerably depending on the person and circumstance. The main type of gas that gets trapped inside the body and leads to flatulence is nitrogen, which researchers estimate accounts for about 20 percent to 90 percent of all the gas that causes farts. Followed by nitrogen, carbon dioxide also contributes to the gaseous volume of farts (about 10 percent to 30 percent) along with oxygen (up to 10 percent), methane (around 10 percent) and hydrogen (about 10 percent to 50 percent). Methane and hydrogen are actually both flammable gases — which explains why you might have seen some cartoon characters light their farts with a flame when you were a kid. The combination of gases described above usually causes a smell because some contain sulfur, the same smelly compound found in foods like eggs or cruciferous vegetables. Why is there such a range in the percentages of gases within a fart and the level of smelliness, depending on the specific person? This has to do with how much air is swallowed by someone in a typical day, the types of foods within someone’s diet, and also the internal chemical reactions taking place within the microbiome or intestines during digestion. The severity of smells associated with flatulence mostly has to do with the percentage of different gases present in the body at any given time. Surprisingly, most of the gas within a fart is odorless, and only a very small percent (around 1 percent) causes the signature foul smell of farts. The reason for stinkiness in general comes down to how much sulfurous gasses form within the intestines. Within a fart, several sulfur-related compounds develop that contribute to the intensity of the fart’s smell. These include: Hydrogen sulphide: This is the component of a fart that usually smells like rotten eggs. Not only does it smell unpleasant, but it’s also flammable and can be toxic when consumed in large amounts. The human body makes some of its own hydrogen sulphide, but interestingly, it’s also produced within the environment in things like swamps, sewage systems and certain types of explosive volcanic rock. Methanethiol: This is found naturally within the human body, mostly within the blood and brain. Ever open up your refrigerator and get a strong whiff of leftover veggies? Methanethiol has a strong smell similar to cruciferous veggies, including broccoli or cabbage. This same compound also contributes to other types of body odors, including bad breath. Dimethyl sulphide: Here’s another chemical compound that contributes to the smelliness of veggies. This is responsible for the smell produced when you cook things like Brussels sprouts. It’s present in foods along with methanethiol and created from the formation of certain bacteria. Causes You’re probably wondering what causes your gas accumulation, right? Excessive gas and gas pains can be attributed to all sorts of health problems, normal variations in hormonal levels that affect digestion (such as your menstrual cycle) or specific foods. While the triggers are somewhat different from person to person, the way that gas forms in the body is mostly the same. Within the body, gas travels down the same pathway in your digestive system as poop does. Eventually, accumulated gas makes its way to through your intestines and out of your colon, just like feces. Along the way, certain things can stop or interfere with the normal release of built-up gas, causing gas pains, bloating and indigestion. This unpleasant feeling is a sign that you’re having a hard time ridding your body of excess gas — possibly because certain foods in your diet are irritating your gut or digestive organs, causing side effects like bacteria growth or fermentation along the way. Bloating and gas usually go hand in hand because when a certain amount of gas is retained within the gut, people develop abdominal distension (a puffy belly) and various gassy symptoms. Just like farting, abdominal distension is related to the volume of gas within the gut and depends both on intestinal motor activity (gas is better tolerated when the gut and digestive muscles are relaxed) and the inner distribution of gas. Some of the reasons gas gets trapped inside the body abnormally include: Swallowing air (aerophagia): This involves inadvertently swallowing air that accumulates in the stomach and is then released by belching or farting. This process is triggered by changes in the muscles that control the intake of air, followed by repetitive and ineffective attempts of belching that causes air to be introduced into the stomach. One reason you might be swallowing air and farting as a consequence? You could be eating too fast and therefore not chewing your food properly. Gaseous odor accumulation: Smelly farts are usually the cause of gas produced by colonic bacteria during fermentation of unabsorbed food residues arriving into the colon. Changes in the microflora: Gas also depends on the composition of the colonic flora — in other words the type of bacteria living within the digestive system. We know that each person is different in terms of microbiome composition, which means inter-individual variations exist that might contribute to, or protect us from, excessive gas production and evacuation. Constipation: Impaired anal evacuation produces gas retention. Constipation also prolongs the fermentation process of foods in the digestive system, increasing internal gas production. Here’s the million-dollar question: Why do some farts make a noticeable sound, while others are “silent but deadly”? This has to do with the alignment of muscles within your colon or rectum. Certain muscles help control how quickly gas is released, either tightly keeping gases inside or allowing them to be released more quickly, which can cause a sound. Know someone who can “fart on demand”? That’s likely because that person’s sphincter muscles, the ones that control the gateway of gas and waste out of the body, are easily relaxed, which lets them release internal gases whenever they want to. Of course, diet has an effect on flatulence as well, and underlying conditions can contribute to gas and farting. Are Farts Bad for You (or Beneficial)? Farting is considered a normal reaction within the human body and something we all deal with at one time or another. Because it’s the act of releasing internal gas from the body, just like a burp or even breathing, it’s usually harmless and in fact needed for normal metabolic functions. Most of the time your farts are just inconvenient but not something to necessarily get riled up about. In fact, they might even be protective in some instances! That’s right — your farts might be a clue that your “gut bugs” are well-fed and working hard and that your diet is a mostly healthy one. Diets high in fiber-rich foods after all tend to cause gas, but they also feed good bacteria that make up your immune system and help protect you from various diseases, like heart disease, cancer, diabetes and obesity. Aside from being a sign that you’re eating plenty of fiber, gases within your farts might even be beneficial. Farts contain hydrogen sulphide, a gas produced by certain natural bodily processes and needed as part of cellular functions. While I wouldn’t necessarily go smelling yours, or anyone else’s, farts just yet, it’s possible that inhaling hydrogen sulphide (yes, from your very own farts!) in small doses might help protect cells’ mitochondria and stop cellular damage at some level. On the other hand, excessive farting can be a sign that digestive processes are going amuck and that an underlying issue might be blame. Some underlying reasons for excessive gas accumulation can include: food sensitives or intolerances (see the list of common culprits below) fermentation of bacteria within the gut from eating FODMAP foods leaky gut syndrome or digestive disorders, including Crohn’s, celiac disease and irritable bowel syndrome constipation SIBO (small intestinal bacteria overgrowth)/excessive bacteria in the small intestine. Normally food intermingles with digestive juices in the intestines and nutrients are absorbed into the bloodstream while waste is sent to the colon, but with SIBO, malabsorption occurs, particularly of fat-soluble vitamins and iron, leading to abnormal bacteria growth and gas. How do you know if your gas is something to actually be worried about? Check if you experience other warning signs at the same time as being very gassy. When you’re up against a lot of flatulence, look for other abnormal symptoms including: weakness or fatigue skin rashes, acne or hives signs of allergies, like watery eyes and itchy throat constipation or diarrhea blood in your stool or urine pain around your lymph nodes, including in your groin, throat or armpits changes in your body temperature, weight, sleep and menstrual cycle Natural Remedies If you find yourself repeatedly dealing with bad gas, the first thing to do is address your diet. You might be having trouble breaking down certain foods or experiencing an accumulation of sulfur, bacteria or yeast. The tendency for foods to cause excessive gas varies from person to person considerably, so it usually takes some trial and error to figure out what your biggest triggers are. That being said, there are some “common culprits” in the world of farting that are likely involved in your struggle. Some of the Worst Foods for Gas Beans: Perhaps more than any other food, beans are notorious for causing gas. That’s because they contain a type of carbohydrate called polysaccharides, which easily ferment once they enter the gut. The bacteria living in your gut thrive off of these carbohydrates, which causes fermentation and an increase in gas. Luckily you don’t have to avoid beans and legumes all together — soaking them overnight prior to cooking helps make them more digestible (the same applies to nuts, which are similar in terms of their carb content), which is good news considering they can provide plenty of nutrients and fiber. Dairy: Lactose intolerance is a common digestive problem worldwide, although many people might be unaware that they cannot properly digest foods containing milk, cheese, yogurt or traces of...

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Probiotics Significantly Improve the Symptoms of Pregnancy-Related Problems

AHA Publisher — Wed, 08 Dec 2021 08:00:23 +0000

University of California – Davis Health via News-Medical – In a first-of-its-kind study, researchers at the UC Davis School of Medicine found that probiotics significantly improve the symptoms of pregnancy-related nausea, vomiting and constipation. The findings were published in the journal Nutrients. Nausea and vomiting affect about 85% of pregnancies and can significantly impact quality of life, particularly during early pregnancy. “The cause of nausea and vomiting during pregnancy is unknown to this date. Various theories have been proposed, but none of them is conclusive. Nausea, vomiting and constipation during pregnancy can significantly diminish the quality of patients’ lives. Once nausea and vomiting during pregnancy progress, they can become difficult to control, and sometimes the patient even needs to be hospitalized.” Albert T Liu, Study Lead Author and Professor of Obstetrics and Gynecology, University of California – Davis Health Beneficial Microbes Probiotics are referred to as “beneficial bacteria.” They can be found in foods like yogurt, kimchi, kefir, sauerkraut and tempeh. Probiotics are also available as food supplements. According to the National Center for Complementary and Integrative Health, other than vitamins, probiotics or prebiotics were the third most commonly used dietary supplement for adults. Probiotics are thought to support the community of different microbes, often referred to as the “gut microbiome,” found in the gastrointestinal tract. During pregnancy, hormones like estrogen and progesterone increase, bringing about many physical changes. These increases can also change the gut microbiome, which likely affects the digestive system functions and causes unwanted symptoms like nausea, vomiting and constipation. The researchers set out to determine whether supplementing with a probiotic could be beneficial for gastrointestinal function during pregnancy. The study lasted for 16 days. A total of 32 participants took a probiotic capsule twice a day for six days and then took two days off. They then repeated the cycle. The probiotics were available over-the-counter and mainly contained Lactobacillus., a type of good bacteria. Each capsule contained approximately 10 billion live cultures at the time of manufacture. Participants kept 17 daily observations of their symptoms during the duration of the study, for a total of 535 observations for the researchers to statistically assess. What the researchers found was that taking the probiotic significantly reduced nausea and vomiting. Nausea hours (the number of hours participants felt nauseous) were reduced by 16%, and the number of times they vomited was reduced by 33%. Probiotic intake also significantly improved symptoms related to quality of life, such as fatigue, poor appetite and difficulty maintaining normal social activities, as scored by questionnaires. Probiotics were also found to reduce constipation significantly. “Over the years, I’ve observed that probiotics can reduce nausea and vomiting and ease constipation. It’s very encouraging that the study proved this to be true,” said Liu. “Probiotics have also benefited many of my other patients who weren’t in the study,” said Liu. New Clues From Gut Microbes and Byproducts Participants also contributed fecal specimens before and during the study. The samples were analyzed to identify the type and number of microbes and the different byproducts of digestion. This allowed the researchers to examine whether biomarkers in the fecal specimens corresponded with more severe nausea and assess how the probiotics affected participants who began the study with different baseline biomarkers. One finding was that a low amount of bacteria that carry an enzyme named bile salt hydrolase, which generates bile acid to absorb nutrients, was associated with more pregnancy-related vomiting. Probiotics increase bile salt hydrolase-producing bacteria, which may explain why the supplements decreased levels of nausea and vomiting. Another finding was that high levels of the gut microbes Akkermansia and A. muciniphila at the beginning of the study were associated with more vomiting. The probiotic significantly reduced the amount of those particular microbes and also reduced vomiting. This suggests Akkermansia and A. muciniphila may be reliable biomarkers that can predict vomiting in pregnancy. Another finding was that vitamin E levels increased after taking probiotics. Higher levels of vitamin E were associated with low vomiting scores. “This research provides key insights about the impact of gut microbes on gastrointestinal function during pregnancy. Our gut microbiota explains why we are what we eat, and why bacteria-generated metabolites and products have a huge impact on our health,” said Wan. “They affect the gastrointestinal tract as well as skin health and neurological function.” Although the findings are intriguing, the researchers caution that due to the small sample size, further studies will be needed to confirm the effects of the probiotics. “Our previous work showed the benefits of probiotics in preventing liver inflammation. The current study might be one of the first to show the benefits of probiotics in pregnancy,” said Wan. “It would be interesting and important to further test whether probiotics can reduce nausea and vomiting caused by chemotherapy in cancer patients.” To read the original article click here.

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Is Toxic Poop A Myth or Reality?

AHA Publisher — Wed, 13 Oct 2021 07:00:18 +0000

Jillian Levy, CHHC via Dr. Axe – “Toxic poop” is a term used to describe guck and impacted fetal matter that has built up in someone’s colon over the course of months or even years. We hear about the potentially dangerous effects of toxic poop most often from people who promote colon cleanses in order to rid the body of lingering waste. In fact, the man who came up with term toxic poop, a naturopath named Richard Anderson, was the creator of a popular colon cleanser. So is it a real thing? Let’s find out below, along with tips for keeping your digestive system healthy so toxicity is less of a concern. Is Toxic Poop A Myth? Is poop really toxic? Not exactly; at least not in the vast majority of cases. While it’s possible for some people to have dysfunctional gastrointestinal tracts that are associated with toxicity, this is rare and not a problem amongst many adults. The concept of toxic poop has been thrown around the natural health space in recent years in a way that’s misleading and confusing. Companies who promote and sell colon cleanses claim that adults can have anywhere from 5 to 20+ pounds of residual poop hiding within their guts, supposedly contributing to issues like weight gain, fatigue, brain fog and more. But toxic poop has never been proven to be real, and in fact, the available evidence suggests it’s simply a myth. One of the biggest arguments against the existence of toxic poop is the fact that medical professionals who have performed surgeries, treatments and autopsies on thousands of people’s colons — including radiologists and gastroenterologists— have not found fecal matter encrusted in anyone’s colons or intestines. As one gastroenterologist told The Wall Street Journal, “I’ve seen a lot of colons and the notion that people have pounds of feces and evil toxins built up in there is pure fantasy… Claims for colonics and other forms of cleansing just play to people’s fears and desire to lose weight.” So while constipation, and sometimes GI infections, are a real concern for some people, but pounds of hidden toxic poop? Not so much. The Toxic Megacolon Even though the idea of toxic poop may seem a little outrageous, many medical experts agree that it’s still possible for people’s colons to become somewhat “toxic”environments — in other words, unhealthy — due to habits like eating a poor-quality diet and ingesting certain drugs and chemicals. However, this doesn’t mean that people are walking around carrying pounds of impacted poop in their bodies. One rare condition that can lead to a very unhealthy colon is called “toxic megacolon,” which is a complication of severe colon disease or infection. According to Johns Hopkin’s Medicine, “toxic megacolon can be deadly because it puts you at risk for infection throughout the body, shock, and dehydration.” This condition is not very common at all, but when it does occur, it’s life-threatening and must be treated right away. How do you know if you have toxic megacolon? Signs and symptoms caused by toxic megacolon include: Swelling of the belly Stomach pain Fever Rapid heart rate Shock Diarrhea and sometimes changes in stool color Severe inflammation fo the colon Toxic megacolon is usually triggered by other gastrointestinal diseases, including ulcerative colitis (a type of inflammatory bowel disease), Crohn’s disease, or infections in the colon caused by the germ called C difficile. Sometimes poor circulation to the colon, colon cancer , diabetes, kidney failure, COPD or poor immune function might also play a role in its development. How to Get Rid of Toxic Poop So how do you get rid of toxic poop? What you’re really trying to do is keep your colon and intestines in good shape, thereby reducing constipation, bloating and other GI issues. By eating a healthy diet, exercising, managing stress, and generally taking care of your digestive and immune systems, you should stay “regular” in terms of elimination and detoxification, and therefore you don’t need to rely on colon cleanses. 1. Consume Plenty of Fiber A high-fiber diet is often the number one recommendation for promoting regular bowel movements and keeping the colon healthy. High-fiber foodsinclude vegetables, fruits, beans/legumes, nuts, seeds and 100% whole grains. Here are some of the best sources of fiber to focus on: All beans, pulses or legumes like peas, chickpeas, black beans, etc. Avocado Sweet potatoes and winter squash Apples and pears Berries Figs and prunes Chia and flax seeds 100 percent unprocessed grains like oats, bran and quinoa Veggies like leafy greens, broccoli, artichoke, peppers, mushrooms, etc. 2. Drinks Lots of Water Water is absorbed by fiber in your GI tract and helps to keep your body hydrated, which assists in elimination. The best way to stay hydrated is to drink enough water throughout the day, but other low-sugar/no-sugar fluids can also help, such as coconut water, 100 percent fresh juice, herbal teas, bone broth and seltzer. Warm or room temperature liquids (as opposed to very cold drinks), especially when consumed first thing in the morning, tend to stimulate digestion. When you need a simple home remedy for constipation, try some warm water infused with lemon, sea salt and a bit of raw honey, or warm coffee in moderation or bone broth. 3. Tackle Constipation Holistically (Exercise, Manage Stress, Limit Inflammatory Foods) Constipation can be caused or worsened by things other than your diet, such as high stress levels, being sedentary or taking certain medications. Physical activity increases muscle activity in your intestines, so try to fit in more movement and formal exercise most days of the week, especially in the morning if this is when you usually go to the bathroom. Stress can also interfere with gastrointestinal health by increasing muscle tension, increasing levels of “stress hormones” like cortisol, causing blood sugar levels to rise, altering your appetite, and even changing your gut microbiome. Some ways to relieve stress include: breathing exercises, yoga (try these yoga tips for constipation), meditation, prayer, spending time outdoors, reading and writing a journal. Your digestion and colon health can also suffer if your diet includes lots of processed foods that offer little fiber or nutrients. These include foods that are common in the “Standard American Diet” such as: processed meats (like cold cuts or hot dogs), cheeses, sweetened cereal, breads, pasta, chips, fast food, ice cream, fried foods made with trans-fats, and too much alcohol. 4. Consider Fiber Supplements/Natural Laxatives If Needed If the steps above don’t do enough to keep your digestion on track, you may benefit from certain fiber blends or supplements that promote bowel movements. These “natural laxatives” work in ways such as adding bulk to stools and stimulating intestinal contractions. Classic fibers include psyllium husk, flax seed, fennel seed, slippery elm bark and apple pectin. It’s important to drink plenty of water when adding these to your routine. Here’s a bit about the benefits of these supplements: Sprouted chia seeds and flaxseeds: high in fiber and healthy fats, plus they help to absorb water. Try to consume about 2–3 tablespoons of seeds (soaked ideally to help release nutrients) daily with water or liquid, and consider taking 1 tablespoon daily of flaxseed oil. Psyllium husk: a natural constipation treatment because it’s high in fiber and helpful for forming stool. When combined with water or another liquid, psyllium husk swells and produces more bulk. Cod liver oil: a traditional remedy used upon waking is taking 1 tablespoon of cod liver oil or flaxseed oil mixed with 8 ounces of fresh pressed carrot juice to stimulate bowel movements. Aloe vera juice: helps to reduce inflammation and improve the frequency of bowel movements. Take 1/4 cup twice daily while adjusting the amount based on symptoms. Don’t be surprised if you experience changes in stool consistency and color once you start making improvements to your diet and lifestyle. What color is detox poop? Poop may become green or different shades of tan and brown if you’re experiencing diarrhea. Some people may also pass black stools if they are using colon cleansing products due to mucilaginous fiber in the products themselves combined with black bile from the liver. This should clear up with a week or so, but if it doesn’t and you notice other symptoms, cut back on these supplements and see if things improve. Risks Be cautious about using any colon cleansing products or treatments, including colonics, that can often have side effects. For example, some that contain laxatives or ingredients such as guar gum (which are also promoted as being capable of curbing your appetite) that can cause side effects like esophageal and intestinal blockages, as well as diarrhea and dehydration. Be sure to add fiber to your slowly while drinking lots of water in order to help your body adjust. Consuming lots of fiber without drinking enough fluids may actually digestive issues worse, so drink up! Final Thoughts Most health professionals don’t believe that toxic poop is a real thing, however people can still have other colon and intestinal problems due to eating a poor diet, stress, low immune function, infections and other factors. How do you know if you have a dysfunctional colon (also called a “toxic megacolon”)? Toxic megacolon is due to complications of severe colon disease or infection which can cause swelling, pain, diarrhea, fever and other symptoms; it’s rare but life-threatening. To keep your GI tract healthy: eat lots of fiber, drink plenty of water, avoid processed foods, manage stress, exercise, and try fiber supplements or natural laxatives if necessary. To read the original article click here.

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3 Tricks to Improve Digestion Today

AHA Publisher — Wed, 09 Jun 2021 07:00:22 +0000

Dr. Don Colbert – Are you in the majority? Believe it or not, the majority of Americans want to improve digestion since they experience digestive issues on a monthly (or more frequent) basis. In fact, according to the National Institutes for Health, 60-70 million Americans are affected by all digestive illnesses (1). Surveys also suggest that over 70% of adults suffer from diarrhea, indigestion, nausea, constipation, and more at least monthly. Is it really that surprising? Our digestive tracts have a really big job, every day. They never get a break. They are one of the only organs bombarded daily with external substances. In fact, they are in the initial filter by which most of our body interacts with outside substances. Like the lungs, they come in direct contact with both healthy and unhealthy substances from our environment. Think about the filters in your home or vehicles. They get dirty, beat up, and torn down. The same can happen to your digestive tract if not properly cared for. The digestive tract is also really large. It includes about 7 digestion organs (the mouth, esophagus, stomach, small intestine, large intestine (aka colon), rectum, and anus) and 4 digestion accessory organs (the salivary glands, pancreas, gallbladder, and liver) (2). The tract itself covers a surface area of about 400-500 square feet (3). Interestingly, this number has been reduced from an estimate of 2500-3000 square feet to 400-500 in just the last 10 years after new evidence emerged that it is smaller than previously thought. In other words, there’s a lot to this system of organs, it does a lot of work every day, and a lot can go wrong. How can you improve digestion today? Here are 3 tricks to get started. Trick #1 to Improve Digestion: Use Your Brain Amazingly, there is a strong brain-gut connection. In fact, as digestive health falters or becomes inflamed, the brain experiences inflammation. This may look like brain fog, memory loss, fatigue, and even invite neurodegenerative issues. In fact, a recent study published in Scientific Reports showed a link between gut bacteria and dementia (4). On the flip side, as brain health falters, the digestive tract is affected and often impaired. Stress, for example, can ignite a series of digestive issues from ulcers to diarrhea to nausea. Why do we “feel things in our guts?” It’s the brain-gut connection. To improve digestion, then, do everything you can to support brain health. Try to: Reduce stress as much as possible through activity reduction, journaling, praying, etc. Incorporate laughter into your everyday schedule Get 7-10 hours of good-quality sleep every night Eat brain-healthy, anti-inflammatory foods like omega-3s from seafood, spices, and supplementseach day Hydrate well Incorporate fasting into your diet To learn more ways to support brain health, see our 11 Top Tips. Trick #2: Eliminate and Fortify with Nutrition Simply put, some foods and nutrients damage your gut. Some fortify it. The more we damage our guts, the more digestive issues arise, and more and more foods become intolerable to it. In some cases, food simply does not “set well” in our guts. In other cases, the food or nutrient actually hurt. This can lead to inflammation and a cascade of digestive issues. On the other hand, there are many foods that fortify both the healthy bacteria and cells in our guts. Most of these foods contain soluble fibers (prebiotics) and healthy bacteria (probiotics). To improve digestion, eliminate or reduce: Inflammatory carbohydrates such as sugars and white flours (consider the Keto Zone Diet) Sugary drinks Gluten, if not tolerated (in some people, gluten actually harms and flattens the tissues in the digestive tract responsible for nutrient absorption) Processed foods, especially those with inflammatory fats like soybean oil Alcohol Foods and medications with antibiotics (when not indicated) To improve digestion incorporate: Fermented foods such as plain yogurt, kimchi, sauerkraut, kefir, kombucha, tempeh, fermented vegetable powders like Greens Supremefoods©, and living foods like Living Chia with Probiotics Vegetables and plant foods that provide prebiotics and polyphenols and living vitamins Plant-based protein powders such as Divine Health Vegan Protein Supremefood© Nuts like walnuts, which support healthy gut bacteria, every day (5) A daily probiotic supplement such as Beyond Biotics Ultra Blend Probiotics To learn more, read our post on the health benefits of fiber and tips to improve gut bacteria. Improve Digestion Trick #3: Slow Down and Look Up Are you a victim of the rush, rush, rush mentality? Are you overscheduled and burnt out? Do you have little time to cook at home and focus on foods that improve digestion? If so, your busy lifestyle is likely hurting your digestion. If you can find ways to slow down, you’ll have time to really utilize tricks #1 and #2 to improve digestion and brain health. It’s challenging to slow down in the midst of many demands, but it’s incredibly important. What can you do to simplify your life and leave the hustle and bustle of the modern stressed-out schedule? How can you make more foods at home (even simple foods such as grilled chicken or an easy slow cooker meal)? Can you clear your schedule and allow for more downtime? Non-activity time? Time outside in nature or in a garden? How can you incorporate daily gratitude, optimism, and prayer within your family? Even if you can only think of one thing you can do to slow down and look up within nutrition and pace of life, you can improve digestion and brain health! Take a few moments to jot down ways you can do so today. Get the Best Plan to Improve Digestion If you are ready to really improve digestion and overall health, it’s time to get Dr. Colbert’s Healthy Gut Zone book or the Healthy Gut Zone Starter Kit (includes the Healthy Gut Zone book, Fiber Zone supplement, and the Beyond Biotics digestive supplement) today. You’ll find a clear plan that supports digestion, improved overall health, and additional protection for your brain. What’s more, Dr. Colbert’s fiber and probiotic supplements utilize the best fibers and bacteria strains that support optimal gut health. Bottom Line The digestive tract is amazing. It takes substances outside our bodies and breaks them down for energy, fuel, and nutrients within our entire bodies. It is strongly linked to our brains, and every other system depends on it. You can support digestion and overall health, starting today, with these 3 tricks. What’s more, a great digestion health plan is only a click away! Get your Dr. Colbert’s Healthy Gut Zone book or theHealthy Gut Zone Starter Kit. Learn how to support digestive health in every area of your life, from stress to lifestyle to sleep to nutrition. The entirety of your health depends on your gut. Get started today! To read the original article click here. For more articles from Dr. Colbert click here.

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Scientists Believe Constipation Can Be An Early Sign of Parkinson’s Disease

AHA Publisher — Fri, 19 Mar 2021 07:00:05 +0000

Brian Blum via Israel21c – If you suffer from constipation, it might be a sign of early Parkinson’s disease. Researchers from the Hebrew University of Jerusalem and Goethe University in Frankfurt, Germany, have hypothesized that constipation – a common although not usually discussed non-motor symptom of Parkinson’s – could predate diagnosis of the neurological disease by up to 20 years. That’s important because there are currently no therapies capable of stopping the progression of the Parkinson’s. However, if it is diagnosed early enough, scientists hope that certain therapies that have proved unsuccessful later on in the disease might work to at earlier stages. Parkinson’s involves the buildup of tiny deposits of protein waste within brain cells called Lewy bodies (named after Dr. Friedrich Lewy who first discovered them in 1912). Lewy body buildup appears to be linked with specific non-motor symptoms of Parkinson’s including anxiety, sleep disorders and the loss of the sense of smell. Scientists have proposed that Lewy bodies kill some of the brain cells that control the healthy functioning of different parts of the body, including the gastrointestinal tract. Because Lewy bodies are clinically inaccessible and can’t be studied directly in the brain, scientists have had to look for related symptoms – like constipation. Lewy bodies may lurk in the brain for many years before diagnosis. The Hebrew University team, led by Prof. Joshua Goldberg of the Department of Medical Neurobiology, over-expressed a protein called alpha-synuclein in the brain cells of laboratory mice. Alpha-synuclein controls gastrointestinal motility; it is also the main constituent of Lewy bodies. The result was that the over-expression of the protein caused the mice brain cells to shrink and their electrical activity to slow down, directly affecting the physiological properties that lead to constipation. The researchers concluded that it is likely that this is also the process that occurs in humans in the early stages of Parkinson’s disease. “As far as we know, this is the first time that anyone has described a causal chain of events connecting between how alpha-synuclein protein impacts brain cells and the early symptoms that we have long known predate this disease,” Goldberg says. While the research is still hypothetical for humans, Goldberg is enthusiastic. “Consider a 55-to 60-year-old patient suffering from constipation,” he notes. “We may someday design a test based on the neural changes we discovered to determine whether there is a neural factor at play which could hint to Parkinson’s… one day in the future we are confident that we will be able to identify a variety of biomarkers – including physiological ones, like the one we propose – that will allow us to definitively diagnose the disease far earlier than we are currently able.” Goldberg worked with a team of researchers at the Hebrew University including Dr. Wei-Hua Chiu, Prof. Menachem Hanani, Prof. Rami Yaka, Dr. Danny Ben Zvi and Dr. Hadar Arien-Zakay. The results were published last week in the journal Science Advances. To read the original article click here. For more articles from Israel21c click here.

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BETTER than Laxatives: The “King of Fruit” Helps to Relieve Constipation and Greatly Improve Your Health

AHA Publisher — Mon, 08 Feb 2021 08:00:11 +0000

Lori Alton via NaturalHealth365 – When it comes to regularity, almost everybody needs a little help “moving things along” at one time or another. But for millions of Americans, the problem is not just an occasional “glitch” in routine but a frequent occurrence. According to a recent review published in Gastroenterology, 16 percent of Americans suffer from chronic constipation – with the odds rising to 33 percent for those over 60. Luckily, recent research shows that this unpleasant problem may have a pleasant solution. Multiple studies have supported the digestive benefits of mangos, including their ability to ease constipation significantly. In addition, this sweet, colorful tropical fruit fights disease and improves health in surprising ways. Warning: Constipation Can Have MULTIPLE Causes and Potentially Lethal Consequences Constipation is defined as infrequent bowel movements – typically characterized as less than three a week – accompanied by straining. Constipation is considered chronic when symptoms persist for three months. Causes can include insufficient dietary fiber, dehydration, and the use of certain medications, particularly opioids. Although the majority of cases of constipation are merely uncomfortable, the condition can, in many cases, be dangerous and even sometimes fatal. Complications can include anal fissures, fecal impactions, and even a perforated colon, which can inject bacteria into the bloodstream. As the Mayo Clinic notes, any unexplained or persistent changes in bowel habits call for a visit to your doctor. Peer-Reviewed Research Shows Common Fruit Outperforms Commercial Laxatives in Easing Constipation In a clinical study conducted by researchers at Texas A and M University and published in Molecular Nutrition and Food Research, adults with chronic constipation were given 300 mg (about two cups) of fresh mango daily. The researchers noted that mangoes “significantly improved” the frequency of bowel movements – and were more effective than a supplement that contained an equivalent amount of powdered soluble fiber. The mango consumption also lowered levels of markers of intestinal inflammation – something that pharmaceutical laxatives can’t accomplish. One of the study’s co-authors credited bioactive polyphenols in mangoes with the beneficial effects. The team also observed that daily mango consumption altered and improved the makeup of the microbiome (the all-important community of beneficial bacteria living in the digestive tract). Researchers have learned that the microbiome is strongly linked with immune system health – and that disruptions in its bacterial composition (a condition known as dysbiosis) have been linked with serious diseases, including autoimmune conditions, autism, atherosclerosis, and obesity. Mangoes may also ease constipation with their healthy amounts of dietary fiber and their content of amylases – digestive enzymes that help break down complex carbohydrates. More Good News: The “Super-Antioxidant” in Mangoes Fights Heart Disease and Cancer The mango, botanically known as Mangifera indica, has been referred to by aficionados as “the king of fruits.” Mangoes earn this royal title with their treasure trove of antioxidant polyphenols, or beneficial plant-based chemicals. These include anthocyanins and carotenoids (a group of plant pigments), along with antioxidant and anti-inflammatory flavonoids such as quercetin, kaempferol, and gallic and ellagic acids. These antioxidant “good actors” scavenge the harmful free radicals that would otherwise trigger oxidative stress, along with potentially cancer-causing mutations in DNA. But the mango has one more health-preserving trick up its sleeve: a potent compound known as mangiferin. Mangiferin, classified as a “super-antioxidant,” is believed to be more powerful than vitamin C – a major antioxidant in its own right. Researchers say mangiferin is also antiviral, anti-allergenic, anti-inflammatory, analgesic, and immune system-boosting – in other words, it contains a whole pharmacy of disease-fighting effects. In research published in Comprehensive Reviews in Food Science and Food Safety, the investigators credited mangiferin with the potential to fight atherosclerosis, heart disease, and cancer. In animal studies, mangiferin inhibited angiogenesis – the ability of tumors to grow new blood vessels – and slowed tumor growth. These Beneficial Compounds in Mangoes Protect Your Eyesight and Reduce Macular Degeneration The U.S. Centers for Disease Control and Prevention (CDC) reports that close to 2 million Americans over 40 suffer from age-related macular degeneration (ARMD) – the leading cause of vision loss in older adults. But another of the impressive benefits of mangoes is that they may help prevent it. The brilliant yellow of the mango’s pulp is a testament to the presence of lutein and zeaxanthin, a pair of carotenoids (antioxidant plant pigments) found in orange and yellow foods such as corn, pumpkin, and squash. Lutein and zeaxanthin in mangoes help protect the retina, particularly the macula – the part that converts light into brain signals. In addition to scavenging harmful free radicals, lutein and zeaxanthin absorb excess ultraviolet light and “blue” light from TVs and computer screens, thereby warding off ARMD. In one study, people with the highest levels of these carotenoids had a 41 percent lower risk of developing macular degeneration. There Is Even More Good News! “King of Fruit” Is Loaded With an Abundance of Life-Giving Vitamins, Nutrients, and Minerals At a modest 99 calories a cup, mangos are a nutritional bargain. Each fruit contains over 2.5 grams of dietary fiber, along with 67 percent of the recommended daily amount of immune system-boosting vitamin C. Mangoes also contain the essential minerals magnesium and potassium, which help regulate heartbeat and blood pressure. Many of the antioxidants in mangoes function synergistically, meaning each work together to enhance the effect of the others. Many researchers believe that taking nutrients that have been isolated from mangoes is not as effective or healthful as simply eating these succulent fruits. You can access the benefits of mangoes by adding them to smoothies, tossing them into salads, using them in marinades and jams, or eating them as a snack out of hand. Because mangoes are high in natural sugars, nutritionists advise moderation – with about two cups a day (or two smallish mangos) as the upper limit. Of course, check first with your integrative doctor before addressing constipation with mangoes. Just remember: when it comes to constipation, you don’t have to take it sitting down (metaphorically speaking, of course.) Delicious mangoes pack a nutritional wallop of polyphenols and fiber that can help ease this uncomfortable problem naturally, safely, and effectively. Sources for this article include: Healthline.com MayoClinic.org NIH.gov NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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