Showing posts with label fruit. Show all posts
Showing posts with label fruit. Show all posts
June 29, 2015
325 Got Gas? Get Enzymes! [29 June 2015]
My wife Donna asked me today if beans were a comfort food. I replied that they were for me, but not for anyone sitting beside me.
Intestinal gas or flatulence can be more than a social problem. Abdominal gas can cause uncomfortable bloating and can put pressure on the bladder and other organs. Excessive intestinal gas can also be a sign of a more serious health problem like food allergies, lactose intolerance, gluten intolerance, or irritable bowel syndrome.
There are two main areas of gas formation. Upper intestinal gas is usually the result of swallowing too much air while eating or drinking. It results in belching, and can usually be remedied by eating more slowly and not chewing gum.
Lower intestinal gas is caused by eating foods containing indigestible fiber, sugar alcohols or polysaccharides, which are broken down by bacteria in the intestines:
• Beans and lentils contain polysaccharides
• Dairy foods containing the milk sugar lactose
• Cruciferous vegetables: cabbage, cauliflower, Brussel sprouts, broccoli
• Eggplant, bell peppers, asparagus, onion & garlic
• Inulin fiber, often taken as a prebiotic to promote growth of good bacteria
• Fiber and starch in whole grains
• Sugar alcohols like sorbitol & maltitol
• Fructose & fiber in fruit like apples, pears, peaches, plums, mangos
To prevent abdominal gas you can avoid the foods that are causing it, but most of these are good nutritious foods. A better solution is to take digestive enzymes with your meals. Look for a plant enzyme formula with high amounts of cellulase for digesting fiber and Alpha-galactosidase for digesting polysaccharides. If dairy is a problem for you, find a formula that includes lactase. Plant sourced enzymes are not “habit-forming” meaning that taking them will not reduce your body’s own production of enzymes.
Probiotics may also help if the problem is caused by dysbiosis, for example following a treatment of antibiotics.
Sources
Nutrition Action: What Foods Cause Gas?
Mayo Clinic Website
MedicineNet
International Foundation for Functional Gastrointestinal Disorders
– bloating & distension
– controlling gas
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
December 9, 2013
246 Fruit and Fruit Juice [9 Dec 2013]
Last week I wrote about the benefits of eating nuts. Today I want to warn you of the risk of eating too much fruit, including dried fruit, and especially fruit juice.
Fruit is included in the Canada Food Guide for a reason. It provides us with vitamins, minerals, antioxidants, and other plant based nutrients like flavonoids, resveratrol and polyphenols, which are essential for good health. The drawback is that it also contains a lot of sugar (and most of it is fructose, the worst sugar as previously discussed).
The Food Guide (which I understand is greatly simplified to improve understanding and compliance) unfortunately lumps fruit in with vegetables, giving a range of 8-10 total servings for adult males aged 35-50. It is assumed you will choose a variety from both as there is a big difference nutritionally between 10 bananas and 5 cups of broccoli!
I also disagree with the Guide’s inclusion of canned fruit and fruit juice. Canned fruit is peeled and cooked so is depleted of most of its nutrients, and has added sugar (or pear juice which is really no better). Fruit juice is just as bad and is not much better than soda pop. There are few nutrients and little fiber left in juice but it has all (or more) of the sugar. And it’s much easier to over-consume juice than whole fruit.
A recent study from Harvard (published in the August 2013 British Medical Journal) using data from the Nurses Health Study (1991-2009) – the same source as the nut study in last week’s article – found that certain whole fruits, especially blueberries, grapes and apples, reduced the risk of Type 2 Diabetes while fruit juice significantly increased the risk. Because of its high fructose content, fruit juice also increases your risk of gout, high blood pressure and, of course, obesity.
Dried fruit has most of the nutrients and fiber but also has all of the sugar of whole fruit. The problem, as with juice, is that it’s easy to overdo it. Eat no more of it than you would the whole fruit, and drink extra water to help with digestion.
The best way to eat fruit is fresh, whole and raw. Berries have the most nutrients and the least sugar. Other fruits with lower sugar are prunes, apricots and kiwifruit. The highest are mango, pears and watermelon. If you are diabetic or insulin-resistant be especially careful to limit these. See Dr. Mercola's fructose chart here.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
Fruit is included in the Canada Food Guide for a reason. It provides us with vitamins, minerals, antioxidants, and other plant based nutrients like flavonoids, resveratrol and polyphenols, which are essential for good health. The drawback is that it also contains a lot of sugar (and most of it is fructose, the worst sugar as previously discussed).
The Food Guide (which I understand is greatly simplified to improve understanding and compliance) unfortunately lumps fruit in with vegetables, giving a range of 8-10 total servings for adult males aged 35-50. It is assumed you will choose a variety from both as there is a big difference nutritionally between 10 bananas and 5 cups of broccoli!
I also disagree with the Guide’s inclusion of canned fruit and fruit juice. Canned fruit is peeled and cooked so is depleted of most of its nutrients, and has added sugar (or pear juice which is really no better). Fruit juice is just as bad and is not much better than soda pop. There are few nutrients and little fiber left in juice but it has all (or more) of the sugar. And it’s much easier to over-consume juice than whole fruit.
A recent study from Harvard (published in the August 2013 British Medical Journal) using data from the Nurses Health Study (1991-2009) – the same source as the nut study in last week’s article – found that certain whole fruits, especially blueberries, grapes and apples, reduced the risk of Type 2 Diabetes while fruit juice significantly increased the risk. Because of its high fructose content, fruit juice also increases your risk of gout, high blood pressure and, of course, obesity.
Dried fruit has most of the nutrients and fiber but also has all of the sugar of whole fruit. The problem, as with juice, is that it’s easy to overdo it. Eat no more of it than you would the whole fruit, and drink extra water to help with digestion.
The best way to eat fruit is fresh, whole and raw. Berries have the most nutrients and the least sugar. Other fruits with lower sugar are prunes, apricots and kiwifruit. The highest are mango, pears and watermelon. If you are diabetic or insulin-resistant be especially careful to limit these. See Dr. Mercola's fructose chart here.
For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.
Subscribe to:
Posts (Atom)