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Leaky Gut Syndrome: 7 Signs You May Have It

The AHA! Team — Mon, 18 Nov 2024 06:19:53 +0000

Kathleen McCoy, BS via Dr. Axe – As more Americans are affected by poor diet choices, chronic stress, toxic overload and bacterial imbalance, it appears that the prevalence of leaky gut is potentially reaching epidemic proportions. The medical profession is just now agreeing this condition even exists, which is especially shocking considering that “intestinal permeability” (another name for leaky gut) has been discussed in the medical literature for over 100 years! Why should leaky gut syndrome concern you? In recent years, studies consider leaky gut a “danger signal for autoimmune disease.” Below is a brief description of common leaky gut syndrome symptoms seen in people struggling with this condition. A four-step process is recommended to help promote healing — including trigger foods to remove from your diet and beneficial supplements to add in. What Is Leaky Gut Syndrome? The father of modern medicine, Hippocrates, said, “All disease begins in the gut.” More than two millennia after his death, scientific research has now proved he was on to something all those years ago. For over three decades, study after study has been published (several thousand articles exist to date) discussing our growing understanding of immunity, gut function, and how modern diets and lifestyles negatively contribute to overall health by damaging the digestive system. This particular phenomenon is called leaky gut syndrome. In the medical literature, leaky gut is also referred to as “increased intestinal hyperpermeability.” What happens when you have leaky gut? The intestines are protected by a single layer of specialized epithelial cells that are linked together by tight junction (or TJ) proteins. As one 2020 review explains, leaky gut symptoms are a consequence of intestinal TJ malfunction. These TJ proteins are the gateway between your intestines and your bloodstream. They control what is allowed to pass into the bloodstream from your digestive system. More than 40 different TJ proteins have now been recognized to play a role in gut health. TJ proteins have a very precise job. They have to maintain the delicate balance between allowing vital nutrients to enter your bloodstream, while remaining small enough to prevent xenobiotics (disease-causing substances like toxins and bacteria) from passing out of your digestive system into the rest of your body. Here’s how a report published in the journal Frontiers in Immunology describes the pathology of intestinal permeability: “The intestinal epithelial lining, together with factors secreted from it, forms a barrier that separates the host from the environment. In pathologic conditions, the permeability of the epithelial lining may be compromised allowing the passage of toxins, antigens, and bacteria in the lumen to enter the bloodstream creating a ‘leaky gut.’” Symptoms (Plus Related Conditions) According to one review focusing on medically reviewed research about intestinal permeability (among other sources), the chronic condition of hyperpermeability may be linked to numerous symptoms and health conditions, including some autoimmune diseases. What are the symptoms of leaky gut? Some of the most prominent signs you may have this condition include: Gastric ulcers Joint pain Infectious diarrhea Irritable bowel syndrome Inflammatory bowel diseases (Crohn’s, ulcerative colitis) Small intestine bacterial overgrowth Celiac disease Esophageal and colorectal cancer Allergies Respiratory infections Acute inflammation conditions (sepsis, SIRS, multiple organ failure) Chronic inflammatory conditions (such as arthritis) Thyroid disorders Obesity-related metabolic diseases (fatty liver, type II diabetes, heart disease) Autoimmune diseases (such as lupus, multiple sclerosis, type I diabetes, Hashimoto’s and more) Parkinson’s disease Chronic fatigue syndrome Propensity toward weight gain or obesity Leaky gut may not directly cause any of these conditions — it’s more that people who have gut issues are more likely to have a number of other health problems. So while the scientific evidence has not yet proved that increased intestinal hyperpermeability is actually responsible for these conditions, it strongly suggests that leaky gut and other dysfunctions tend to occur simultaneously. Common Leaky Gut Problems Here’s more about some of these problems can develop due to gut dysfunction: 1. Food sensitivities Some research suggests that intestinal hyperpermeability can cause the immune system to overproduce various antibodies, which may make some more susceptible to antigens in certain foods (especially gluten and dairy). In studies involving rats and human children, leaky gut and food allergies have been linked. Allergies are believed to be one of the most common symptoms. 2. Inflammatory bowel disease Researchers from Hungary uncovered in 2012 that elevated gut permeability is oftentimes localized to the colon in people suffering from irritable bowel syndrome and ulcerative colitis. As far back as 1988, scientists suggested that Crohn’s disease may be more of a risk for people with leaky gut. A small study (observing 12 patients) discovered that zinc supplementation may help resolve the TJ dysfunction in these cases, although more medically reviewed research is required on a larger scale to confirm these results. 3. Autoimmune disease The key to understanding how leaky gut can cause autoimmune diseases is through research done on a protein known as “zonulin.” According to a one article published in the journal Physiologic Reviews: “Zonulin is the only physiological modulator of intercellular tight junctions described so far that is involved in trafficking of macromolecules and, therefore, in tolerance/immune response balance. When the finely tuned zonulin pathway is deregulated in genetically susceptible individuals, both intestinal and extraintestinal autoimmune, inflammatory, and neoplastic disorders can occur.” Eating certain food allergens, such as gluten, may trigger this dangerous cascade. University of Maryland School of Medicine researchers uncovered that gluten “activates zonulin signaling irrespective of the genetic expression of autoimmunity, leading to increased intestinal permeability to macromolecules.” The good news is that it seems possible to reverse these autoimmune reactions’ problematic immune responses. 4. Thyroid problems One of the autoimmune diseases that leaky gut syndrome may directly affect is Hashimoto’s disease. Also known as “chronic thyroiditis,” this disorder is displayed with hypothyroidism (low thyroid function), impaired metabolism, fatigue, depression, weight gain and a host of other concerns. 5. Nutrient malabsorption Various nutritional deficiencies can also result from leaky gut, including vitamin B12, magnesium and digestive enzymes. Those common nutrient deficiencies are one reason why many functional medicine practitioners prescribe a whole-food multivitamin in addition to probiotics for people suffering from this condition. 6. Inflammatory skin conditions First described over 70 years ago, the “gut-skin connection theory” describes how increased intestinal hyperpermeability can cause a slew of skin conditions, particularly acne and psoriasis. Creams and drugs with endless lists of (sometimes dangerous) side effects are often prescribed for these skin disorders, yet there has been evidence for several decades that part of the root cause might exist in the gut. 7. Mood issues and autism According to a study published in the journal Neuroendocrinology Letters, intestinal permeability has been shown to contribute to various neurocognitive disorders. For example, the inflammatory response characteristic of intestinal hyperpermeability triggers the release of pro-inflammatory cytokines and other chemicals that are thought to induce depression. A study published in the journal Nutritional Neuroscience described the “vicious circle between immune system impairment and increasing dysbiosis that leads to leaky gut and neurochemical compounds and/or neurotoxic xenobiotics production and absorption.” The authors described findings from a number of studies that point to their theory that autism may be connected to problems in the microbiome, particularly within the first year of life. It is actually now a common hypothesis in modern science. Causes What is the main cause of leaky gut? As explained above, it occurs when certain tiny particles that should never be able to enter your bloodstream start to make their way through due to dysfunction of the mucosal barrier in the gut. There also commonly are abnormalities in the gut stemming from antimicrobial molecules, immunoglobulins and cytokine activities. This presents a major problem, as the vast majority of your immune system is found inside the gut (sometimes called the microbiome). The result is a disruption of acute inflammation and sometimes autoimmune reactions. A normal part of your immune response that serves to fight infections and diseases winds up over-performing, leading to chronic inflammation, which is at the root of most diseases. Some of the underlying causes of leaky gut include: Genetic predisposition — Certain people may be more predisposed to developing this condition because they are sensitive to environmental factors that “trigger” their bodies into initiating autoimmune responses. Poor diet — Especially a diet that includes allergens and inflammatory foods, such as unsprouted grains, added sugar, GMOs, refined oils, synthetic food additives, conventional dairy products and alcohol. Chronic stress Toxin overload — This includes “chronic stressors,” such as high drug and alcohol consumption. We come into contact with more than 80,000 chemicals and toxins every single year, but the worst offenders for causing leaky gut include antibiotics, pesticides, tap water, aspirin and NSAIDs. It’s recommended to buy a high-quality water filter to eliminate chlorine and fluoride and look to natural plant-based herbs to reduce inflammation in your body. Bacterial imbalance — Also called dysbiosis, which means an imbalance between beneficial and harmful species of bacteria in your gut. A large body of evidence now shows that gut microbiota is important in supporting the epithelial barrier and preventing autoimmune reactions. At least 10 percent of all gene transcriptions found in intestinal epithelial cells that are related to immunity, cell proliferation and metabolism are regulated by gut microbiota. Controversies Do most conventional doctors support the idea that leaky gut is real? Not exactly, as it the topic remains controversial. WebMD refers to leaky gut as “something of a medical mystery.” This isn’t surprising, since it’s not a diagnosis that most doctors have been taught in medical school. “From an MD’s standpoint, it’s a very gray area,” says gastroenterologist Donald Kirby, M.D., director of the Center for Human Nutrition at the Cleveland Clinic. In his opinion, “Physicians don’t know enough about the gut, which is our biggest immune system organ.” However, a roundtable review quotes the researchers at seven different European universities in 2014 agreeing upon the following: “Alteration of the gut barrier seems to have multiple consequences facilitating the onset of a variety of diseases depending on other hits and on genetic or epigenetic constellations, respectively. The growing significance of the gut barrier and bacterial translocation raises the questions of how we can improve gut barrier functions and gut microbiota.” While it’s encouraging that science is coming around to leaky gut syndrome being a real problem, we are by no means at a point where there are standard diagnostic tools for testing and treating this problem. This means that doctors are often left with no other choice than to follow what they believe to be the “safe path” and prescribe drugs that only treat symptoms. For example, medications (like proton pump inhibitors or antacids) can be used to manage symptoms like acid reflux medications, but these drugs don’t solve the root problem. Because there is so much unknown about leaky gut syndrome, it’s critical that you understand what leaky gut is and what to look out for in case you or a loved one is affected by it. The good news is that many functional and integrative medicine practitioners have a greater understanding of this condition than they did even a decade ago. Treatment Several leaky gut syndrome tests are available that can help confirm a diagnosis and point you in the right treatment direction. Tests are helpful for identifying specific sensitivities and uncovering which types of toxins or deficiencies are contributing to your symptoms. Available tests include: Zonulin or Lactulose Tests IgG Food Intolerance Test Stools Tests Organic Acid Vitamin and Mineral Deficiencies Tests Lactulose Mannitol Test What leaky gut treatments are available? A four-step process can help treat leaky gut. We cover this process in a leaky gut diet and treatment plan. The basic steps to healing leaky gut are as follows: Remove foods and factors that damage the gut. Replace these with healing foods that are part of an anti-inflammatory diet. Repair the gut with specific leaky gut supplements like butyric acid. Rebalance your microbiome with probiotics (beneficial bacteria). This is key because bacteria in your...

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“STUNNING” Study Reveals: Making THIS Simple Dietary Change Improves Gut Microbiome, Helps Prevent Inflammatory Diseases

AHA Publisher — Mon, 25 Oct 2021 07:00:25 +0000

Lori Alton via NaturalHealth365 – Research confirms what natural health experts have insisted for years: that the gut microbiome – the community of bacteria in the intestinal tract – plays a vital role in health. Researchers say imbalances in this microbial community – alternatively known as dysbiosis – can trigger a laundry list of unwanted health conditions, including increased risk of obesity, autism, “leaky gut,” and inflammatory conditions such as arthritis. Now, a new Stanford School of Medicine study suggests that one simple dietary “tweak” – enriching the diet with fermented foods such as yogurt, fresh sauerkraut, and kimchi – can improve the health and diversity of the microbes (or microbiota) while reducing levels of inflammatory enzymes in the body. So let’s look at how fermented foods contribute to better health and disease prevention. Unexpected Study Results Have Researchers Scratching Their Heads – While Highlighting Dramatic Benefits of Fermented Foods In the controlled clinical trial, which was published in July in Cell, 36 healthy adults were randomly assigned to a ten-week diet that included either fermented foods (including yogurt, kefir, fermented cottage cheese, kimchi, and kombucha tea) or high-fiber foods (such as legumes, seeds, nuts, whole grains, vegetables, and fruits). The findings seemed to take the researchers by surprise. While scientists and natural health experts have long maintained that a high-fiber diet promotes microbial balance and improves all-around health, the fermented foods-enhanced diet was found to be even more effective in improving the gut microbiome. The team found that participants in the fermented foods group experienced increased microbial diversity, displaying a greater variety of “friendly” gut bacteria. At the same time, they showed sharply reduced levels of 19 different inflammatory proteins (such as interleukin-6) linked to rheumatoid arthritis, type 2 diabetes, and chronic stress. And, the results were dose-dependent, meaning that positive effects increased with a larger serving size. SURPRISING Outcome: Fermented Foods Outperform High-Fiber Foods Because high-fiber diets have been linked in multiple studies with lower rates of inflammatory diseases and lower mortality, researchers expected that this latest study would show that high-fiber foods decrease levels of inflammatory proteins. However, this was not the case – and researchers sounded a bit upset. “We expected high fiber to have a more universally beneficial effect and (to) increase microbiota diversity,” said senior research scientist Erica Sonnenburg, Ph.D. She acknowledged that the data suggested that short-term increases in fiber intake were “insufficient to increase microbial diversity.” However, the story is a little more complicated than meets the eye. The results also showed that increasing fiber intake led to more carbohydrates in stool samples, hinting at an incomplete fiber breakdown by gut microbes. Since earlier research suggested that the microbiomes of people living in industrialized nations are deficient in fiber-degrading microbes, Prof. Sonnenburg hypothesized that a longer-term study might have allowed time for gut bacteria to adapt to the increase in dietary fiber. Of course, experts say it’s still a wise choice to get plenty of dietary fiber. Extensive studies have shown that high-fiber diets deliver important health benefits, including helping to lower LDL cholesterol and cutting the risk of certain types of cancer. Scientists Call the Recent Rise in Inflammatory Diseases “Overwhelming” The study helped to illustrate the three-way link between dietary changes, gut microbiome balance, and overall health. The researchers agreed that diet “shapes” the gut microbiome, with low microbiota diversity associated with the soaring incidence of obesity and diabetes. Noting the “overwhelming” national rise in chronic inflammatory diseases, the team expressed hope that fermented foods could help act against this dangerous phenomenon. According to the U.S. Centers for Disease Control and Prevention, chronic degenerative diseases, most of which involve inflammation, affect a shocking 60 percent of all American adults. And these diseases exact a grim toll. For example, inflammation-driven heart disease is the Number One killer of adults in the U.S., claiming roughly 655,000 American lives a year. And type 2 diabetes, which has an inflammatory component as well, is currently nearing epidemic levels, with over 34 million Americans currently affected. You Can Help Reconfigure the All-Important Gut Microbiome and Boost Immunity With Fermented Foods Study co-author Justin Sonnenburg, PhD, an associate professor of immunology and microbiology, called the findings “stunning” and said that the research provided one of the first examples of how a simple change in diet could “remodel” the gut microbiome. The team concluded that microbiota-targeted diets, such as diets high in fermented foods, can change immune status, providing a “promising avenue for decreasing inflammation in healthy adults.” The next order of business is for researchers to examine whether fermented foods can also cut inflammation in patients with existing immune disorders and metabolic diseases. With so much riding on the health and diversity of the microbiome, the benefits of fermented foods are too significant to be overlooked. Maybe it’s time to consider adding tasty, nutritious kimchi, yogurt, and kombucha tea to your healthy diet. Sources for this article include: ScienceDaily.com CDC.gov CDC.gov To read the original article click here.

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Want to Boost Your Gut Microbiome? Discover 10 Foods That Promote Microbial Balance

AHA Publisher — Fri, 08 Oct 2021 07:00:16 +0000

Lori Alton via NaturalHealth365 – Believe it or not, the average person has trillions of bacteria living in their intestinal tract, accounting for an astonishing two to four pounds of total body weight. Although this may be an unsettling concept, the truth is: this community of microbes – also known as the gut microbiome – is not only beneficial but essential for health. Recently, there has been a lot of “buzz” in scientific research concerning the far-reaching benefits of a diverse and balanced gut microbiome – and what can be done to promote it. A 2020 review of the literature published in Nutrition Reviews showcases the fact that the foods we eat have a profound impact on the composition and variety of microorganisms living in the digestive tract. So let’s see which choices offer the most “bang for the buck.” Why Is the Gut Microbiome So Important? Research has shown that beneficial gut bacteria help absorb nutrients, bolster immune system health, facilitate hormone function, promote digestion and even help prevent obesity. In addition, they can influence cognition and mood. The trillions of bacteria in the gut microbiome are comprised of up to 400 different species. Problems arise when there is an imbalance between the “friendly” bacteria, such as Lactobacillus, and “bad” microorganisms, including E. coli, Bacteroides, Pseudomonas, and Candida yeast cells. Disturbed bacterial balance, also known as dysbiosis, sets the stage for ill effects and various diseases, including “leaky gut,” irritable bowel syndrome, chronic fatigue syndrome, Candida overgrowth, and autoimmune disorders. Incredible! Gut Microbiome Health and Nutrition Are Linked in MULTIPLE Ways The review, conducted jointly by researchers at George Washington University and the National Institute of Standards and Technology, evaluated the specific effects of nutrition and diet on the gut’s microbial composition. The researchers examined the role of micronutrients – which include vitamins and minerals – and macronutrients (larger components of food such as carbs, protein, and fiber). Intriguingly, they noted that while dietary fiber nourishes gut bacteria, excessive amounts of protein may create potentially harmful metabolites (byproducts) that can remain in the gut and increase the risk of health problems. Study leader Leigh A. Frame, Ph.D. – director of Integrative Medicine at the George Washington School of Medicine and Health Science – stressed the importance of the research. “As we learn more about the gut microbiome and nutrition, we are learning how influential they are to each other …. and to the role, they both play in prevention and treatment of disease,” Dr. Frame noted. THESE 5 Foods Are Most Valuable for Maintaining Good Microbial Balance According to naturopathic physician Eric Bakker, N.D. – a leading expert in gut disorders – the best foods for the gut are those that promote good digestion, strengthen immune function, and are “probiotic” (meaning they encourage the growth of beneficial bacteria). Dr. Bakker agrees with many other natural health experts that Jerusalem artichokes top the list at Number 1 due to their high levels of a beneficial fiber known as inulin (not to be confused with insulin). Inulin is prebiotic, meaning that it not only encourages beneficial bacteria but directly provides fuel for them. Although Jerusalem artichokes (also known as “sunchokes”) are not overwhelmingly popular in the United States, that may change as people begin to discover their health benefits and piquant flavor. These sweet, crunchy tubers can be roasted, added to a stir fry, or nibbled raw. Right behind Jerusalem artichokes, at Number 2, are bananas, which are also rich in inulin. When you pair these foods with coconut milk or coconut oil, you’ll incorporate the Number 3 food on the list. Coconuts are high in caprylic acid, a beneficial medium-chain fatty acid that can help stop harmful bacteria and yeasts right in their tracks. Grapefruit seed extract (GSE) earns its place at Number 4 on the list because it mercilessly targets “bad” bacteria while leaving “friendlies” unharmed. And Number 5, garlic – another prebiotic food – is renowned for its ability to deliver a “one-two punch” against dysbiosis, killing off harmful bacteria and yeasts while encouraging the growth of beneficial bacteria. Tip: if fresh garlic isn’t your “thing,” aged garlic extract is available as a supplement – and supplies the same benefits. You can also improve gut health with garlic’s milder-tasting “cousins,” such as onions, leeks, shallots, and chives. Gut Health Benefits Continue With 5 More Superfoods Butter and clarified butter (known as ghee) are high in butyric acid, healthy fat with anti-inflammatory properties. (Be sure to seek out organic butter from grass-fed cows). And cruciferous vegetables – including cabbage, kale, cauliflower, broccoli, and arugula – possess a secret weapon against dysbiosis called indole-3-carbinol. This beneficial prebiotic fiber excels at promoting the survival of Lactobacillus, an important “friendly” species of bacteria. Beans, rich in fiber and nutrients, are known to strengthen the intestinal walls and work against “leaky gut,” a condition that can cause pathogens and undigested food particles to enter the bloodstream. Cultured and fermented foods, such as miso and yogurt with live active cultures, also have been awarded “superstar” status by natural health experts for their ability to keep the gut microbiome in balance. Finally, tart green Granny Smith apples encourage beneficial bacteria while also contributing energy-boosting malic acid and a healthy fiber known as pectin. With so much riding on the health of the gut microbiome, it’s good to know that we can support it simply by making wise (organic) dietary choices. Your gut – along with your entire body – will thank you. Sources for this article include: CandidaYeastInfection.org ScienceDaily.com Academic.oup.com To read the original article click here.

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The Prebiotic Fiber Inulin Offers 3 AMAZING Health Benefits

AHA Publisher — Thu, 19 Nov 2020 08:00:00 +0000

Lori Alton via NaturalHealth365 – Probiotics and prebiotics – substances that encourage and nourish the presence of beneficial bacteria in the body – have grown in popularity as science reveals their many health benefits. One prebiotic in particular, inulin, is currently enjoying a lot of “buzz” – due to recent research showing that it may improve digestive health and combat obesity. Inulin, a soluble dietary fiber found in plants, can’t be broken down by the body. While this may sound like a drawback, it is actually a huge “plus.” To learn why – and to discover the surprising disease-fighting benefits of inulin – keep reading. Inulin: The “indigestible” fiber that provides great health dividends Inulin is a fructan, meaning it is composed of chains of fructose molecules. These molecules are linked together to strongly that they can’t be broken down in the small intestine. Instead, they proceed to the large intestine, where they provide food for “friendly” bacteria in the community of microbes that live in the intestinal tract. By way of a “thank-you,” the bacteria convert the molecules to short-chain fatty acids, or SCFAs. Scientists say that SCFAs provide a range of health benefits, including producing vitamins, helping prevent infection and regulating hormones that control appetite. Another of the many benefits of inulin is that it improves the diversity and balance of intestinal microbes, supporting the presence of beneficial bacteria such as Bifidobacteria. By promoting regularity, inulin helps combat a killer disease Studies have shown that inulin promotes more frequent bowel movements and improved stool consistency, causing many integrative doctors to advise it to relieve symptoms of constipation. In one study, older adults who consumed 15 g of inulin a day for 28 days reported more satisfaction with their digestion, along with fewer episodes of constipation. As an added bonus: the researchers also noted that the participants had higher levels of beneficial Bifidobacteria in the intestinal tract. But inulin’s benefits extend far beyond relieving the discomfort of occasional constipation. By speeding the elimination of waste from the body and preventing toxins from lingering in the large intestine, inulin may help discourage the development of colon cancer. Animal studies have shown that inulin-fed rats have fewer precancerous cell changes, fewer precancerous growths in the colon and less inflammation. And, as you know, inflammation is believed to be at the root of many serious diseases, including type 2 diabetes, heart disease and cancer. By the way, inulin has yet another cancer-discouraging trick up its sleeve. It ferments into butyrate, a compound which slows the growth of cancer cells. Good news: The benefits of inulin include supporting a healthy body weight Fermentable carbohydrates such as inulin have been shown in studies to reduce food intake and promote weight loss in overweight volunteers. In one randomized controlled study published in Nutrition and Metabolism, researchers examined the ability of 30 grams of inulin supplementation a day to promote weight loss in patients with prediabetes. For the first eight weeks of the study, the participants received standard counseling from a dietitian and consumed calorie-restricted diets. Both the inulin and control groups lost roughly 5 percent of their body weight during the first nine weeks. The control group received cellulose, which is also a fiber – but a nonfermentable one. It was what happened next, however, that really caught the researchers’ attention. During the second nine weeks of the study, participants were told to resume their normal diets. And, the inulin group continued to eat significantly less, and to lose more weight – achieving an average loss of 7 percent of their body weight. They also experienced lower levels of fasting glucose and reduced fat in the liver. Discover how inulin fights diabetes While inulin is not to be confused with insulin (the hormone that controls blood sugar), there is evidence that inulin supports insulin’s antidiabetic effects. In addition to discouraging type 2 diabetes by promoting weight loss, inulin may help to lower elevated blood sugar. In addition, its ability to reduce liver fat allows it to help reduce insulin resistance. A type of inulin known as high-performance (HP) inulin may be particularly beneficial. In a study published in Health Promotion Perspectives, female participants with type 2 diabetes were given 10 g of HP inulin a day. Researchers found that fasting blood sugar decreased by a meaningful 8.5 percent, while Ac1 levels (a measure of blood sugar control over time) dropped by an average of 10.4 percent. And, that wasn’t all. Triglycerides (fats in the blood) plummeted by almost 25 percent, while harmful LDL levels decreased and desirable HDL levels improved. What are good sources of inulin? Inulin is found in a limited group of foods, including chicory root (the undisputed heavyweight, with 35 to 47 grams of inulin per 3.5-ounce serving), Jerusalem artichokes, raw asparagus and garlic. It is also sometimes added to certain commercial foods – such as protein bars, cereal bars, baked goods and yogurts – to improve texture or replace fats and sugars. Conveniently, inulin is available in supplementary form – with natural health experts typically recommending amounts of 5 to 10 grams a day. Of course, check first with a knowledgeable integrative doctor before supplementing. As a tip, for maximum benefit: look for high-performance (HP) inulin. The evidence is accumulating: this humble prebiotic fiber not only improves digestive health, but may help protect against a range of serious diseases, including IBS, nonalcoholic fatty liver disease, type 2 diabetes, obesity and cancer. Clearly, the many benefits of inulin are finally coming to light. Sources for this article include: MedicalNewsToday, NIH.gov, NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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