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For individuals experiencing frequent bloating or constipation, could performing a colon cleanse help alleviate your symptoms? Colon Cleanse Individuals can clean out their bowels, colon, or large intestine by drinking more water and adding certain foods to their diet, like whole grains, fruits, and vegetables. Some may find that the practice helps decrease bloating or other digestive issues. While a colon cleanse is safe for most, the practice can cause side effects, like nausea or dehydration. Benefits Natural colon cleanses can provide various benefits that include: - Reducing bloating.
- Improving the immune system.
- Removing toxins from the body.
- Helping with weight loss.
- Decreasing the risk of colon cancer.
- While individuals may feel better after a natural colon cleanse, there is currently no research to support the medical benefits. (Cedars Sinai. 2019)
- Another type is known as hydrotherapy of the colon or irrigation.
- A healthcare provider performs this type of cleansing and sends water into the colon with instrumentation.
- This type of cleanse is not used to prepare individuals for a colonoscopy.
Cleansing Cleansing the body safely can be done with ingredients from the local grocery store. Thorough Hydration - Water will improve body function, including digestion and elimination.
- Use the color of urine as a guide.
- If it's pale yellow, the body is getting enough water.
- If it's darker, the body needs more.
Increasing Fiber Consumption Fiber is a type of carbohydrate that the body cannot digest but influences: - The rate of digestion.
- The absorption of nutrients.
- Waste movement, by helping to soften the stool. (Cornell University. 2012)
- Fiber can be found in fruits, vegetables, oats, lentils, peas, and almonds.
- Increasing fiber intake will help regulate the bowels and maintain overall colon health. (Cornell University. 2012)
Probiotics Probiotics are live bacteria and yeasts that have health and digestion benefits. - Researchers believe they help to replace healthy bacteria and balance the healthy and unhealthy bacteria in the body, which maintains smooth digestion. (Mount Sinai. 2024)
- Fermented foods like yogurt, kimchi, sauerkraut, and pickles are healthy sources of probiotics.
- They also come as supplements.
Apple Cider Vinegar and Honey - Both ingredients contain probiotics, and mixing them can help improve gut health.
- Individuals also believe that this concoction can help remove toxins from the body, but there's no scientific evidence to support this.
- Individuals can try 1 tablespoon of raw honey and 2 tablespoons of apple cider vinegar in a warm glass of water.
Juice and Smoothies - Adding more fruits, including juice and smoothies, is a healthy way to stay hydrated.
- It also adds fiber and other nutrients to improve gut health.
- Bananas and apples are a healthy source of probiotics.
- Individuals can also add yogurt to the smoothies for extra probiotics.
- These elements can help improve the gut microbiome and regulate bowel movements.
Precautions Doing a colon cleanse should be safe for most, as long as the individual is not fasting at the same time or performing them too frequently. However, it's recommended to consult a healthcare provider before changing eating patterns or trying new treatments or supplements, including a colon cleanse, especially for individuals who have an underlying condition. Side Effects Colon cleansing can come with risks that can include: (Cedars Sinai. 2019) - Dehydration
- Cramping
- Nausea
- Electrolyte imbalance
Doing occasional colon cleanses may not result in side effects, but the chances of side effects increase the longer or more often cleanses are performed. It's recommended to consult a healthcare provider if experiencing any symptoms. Improving Colon Health The best way to improve colon health is by drinking enough water and eating foods that promote a healthy digestive system. Healthy approaches include: - Increasing fruit and vegetable intake.
- Increasing whole grain intake provides fiber and more nutrients.
- Eating ground flaxseed improves digestion and elimination.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Rosenblum, C. S. K. (2019). Ask a doc: Are colon cleanses healthy? (Cedars-Sinai Blog, Issue. https://www.cedars-sinai.org/blog/colon-cleansing.html University., C. (2012). Fiber, digestion, and health. (Health Services, Issue. https://health.cornell.edu/sites/health/files/pdf-library/fiber-digestion-health.pdf Sinai., M. (2024). Lactobacillus acidophilus. (Health Library, Issue. https://www.mountsinai.org/health-library/supplement/lactobacillus-acidophilus
The digestive system breaks down the foods eaten so the body can absorb the nutrients. During digestion, the unnecessary parts of these foods are turned into waste/stool, which is evacuated during a bowel movement. When the digestive system stops functioning properly due to factors such as diet change, eating unhealthy foods, lack of physical activity/exercise, medications, and certain health conditions, can cause constipation. Constipation occurs when the body cannot have a regular bowel movement. The distention, gas, bloating and not being able to have a bowel movement cause irritability and stress, which can worsen constipation. Incorporating recommended nutrition can help restore regular bowel movements and gut function. Recommended Nutrition For Constipation Symptoms like abdominal pain, bloating, and difficult bowel movements are common. Diet and proper hydration have a significant role in digestive health, especially in relieving and preventing constipation. High-fiber foods, prebiotics, and adequate hydration from foods and beverages are essential for healthy bowel movements. - Fiber is found in whole grains, starches, fruits, and vegetables.
- Soluble and insoluble fiber are important for digestive health.
- Focusing on incorporating high-fiber fruits, vegetables, and whole grains.
- Foods rich in prebiotics like fermented foods are recommended when constipated.
The recommended nutrition for constipation, according to a dietitian includes. Avocados - Avocados can be paired with just about anything and are full of nutrients and fiber.
- One avocado contains around 13.5 grams of fiber.
- One avocado will provide almost half daily fiber needs.
- Other high-fiber fruits: pomegranates, guava, raspberries, blackberries, and passionfruit.
Figs - Figs can be eaten fresh and dried.
- Figs are considered a laxative and have been shown to treat and reduce constipation.
- They contain antioxidants, polyphenols, polyunsaturated fatty acids, and vitamins.
- Other fruits similar to a fig: dried apricots, prunes, and plums.
Plums - Plums, prunes dried plums are packed with fiber and prebiotics that have a natural laxative effect.
- Sorbitol - a sugar found in plums and prunes, acts as an osmotic laxative that retains water.
- The added H2O makes the stools softer and easier to pass.
- Natural fruit juices, like pear, apple, or prune are often prescribed for constipation.
- Other fruits that aid in bowel movements: peaches, pears, and apples.
Kefir - Fermented foods like kefir are rich in beneficial bacteria that work to maintain digestive system health.
- It can be consumed on its own or used in smoothies, cooking, and baking recipes.
- Other fermented foods: kombucha, yogurt, sauerkraut, kimchi, miso, and tempeh.
Oat Bran - Oat bran is oatmeal that has not had the bran removed.
- The bran contains beneficial nutrients including fiber, antioxidants, vitamins, and minerals.
- Oat bran contains soluble and insoluble fiber, as well as beta-glucan/non-starchy polysaccharides.
- All improve the composition of gut bacteria and promote healthy bowel movements.
- Other beneficial grains: oatmeal, wheat bran, rye, and barley.
Incorporating Gut-Beneficial Foods How to incorporate recommended nutrition gut-beneficial foods into a regular menu: Smoothie - Use kefir or yogurt as a base then balance it out with fiber-rich fruits like mango, blueberries, and kiwi.
Snacks - Diversify snacks with a plate of fiber and prebiotics.
- Nuts, cheese, crackers, fruit, and a yogurt or avocado dip.
Oatmeal - Try oat bran to increase fiber.
- Sprinkle a serving of flaxseeds, chia seeds, or hemp seeds for added fiber and healthy fats.
Parfait - Yogurt parfaits can maximize nutrients, flavor, and textures in a bowl.
- Layer up on a favorite yogurt with granola, nuts, fruit, and seeds.
Grain Bowl - Fiber found in whole grains and seeds like barley, farro, and quinoa, helps promote healthy digestion.
- Make a bowl with a grain base, then top with a protein, fresh or grilled veggies, avocado, and dressing.
Talk with a registered nutritionist or other healthcare provider to discuss recommended nutrition plan options. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Arce, Daisy A et al. “Evaluation of constipation.” American family physician vol. 65,11 (2002): 2283-90. Bharucha, Adil E. “Constipation.” Best practice & research. Clinical gastroenterology vol. 21,4 (2007): 709-31. doi:10.1016/j.bpg.2007.07.001 Gray, James R. “What is chronic constipation? Definition and diagnosis.” Canadian Journal of Gastroenterology = Journal Canadien de Gastroenterology vol. 25 Suppl B, Suppl B (2011): 7B-10B. Jani, Bhairvi, and Elizabeth Marsicano. “Constipation: Evaluation and Management.” Missouri medicine vol. 115,3 (2018): 236-240. Naseer, Maliha, et al. “Therapeutic Effects of Prebiotics on Constipation: A Schematic Review.” Current clinical pharmacology vol. 15,3 (2020): 207-215. doi:10.2174/1574884715666200212125035 National Institute of Diabetes and Digestive and Kidney Diseases. Symptoms and Causes of Constipation. National Institute of Diabetes and Digestive and Kidney Disease. Your Digestive System and How It Works. Sinclair, Marybetts. “The use of abdominal massage to treat chronic constipation.” Journal of bodywork and movement therapies vol. 15,4 (2011): 436-45. doi:10.1016/j.jbmt.2010.07.007
Fermentation is a process where bacteria and yeast are used to break down foods. The fermentation process has been around for centuries and was initially produced to preserve foods, improve flavor and eliminate toxins. Research has found that eating fermented foods can also increase the beneficial bacteria/probiotics in the gut. Functional medicine practitioners recommend these foods for their health benefits, including improved digestion, increased immunity, and weight loss and maintenance. Fermented Foods Fermented foods and beverages undergo controlled microbial growth and fermentation in which microorganisms like yeast and bacteria break down food elements like sugars/glucose into other products like organic acids, gases, or alcohol. The process gives fermented foods unique taste, aroma, texture, and appearance. There are many different types of fermented foods, including: Whole foods like vegetables, fruits, cereals, dairy, meat, fish, eggs, legumes, nuts, and seeds can go through fermentation. These foods are nutritious in their original form, but through fermentation, they can provide probiotic and prebiotic health benefits. Probiotics Probiotics are live microorganisms that benefit the gut by creating a more favorable digestive environment. This helps: - Digest food easier.
- Support a healthy immune system.
- Support organ health - lungs, reproductive organs, skin.
- Improves mood.
However, not all fermented foods contain probiotics, especially commercially produced foods that are pasteurized, killing bacteria and their associated health benefits. Prebiotics Prebiotics are food ingredients that the microorganisms like gut bacteria consume to grow and live, leading to improving the digestive environment. These include: - Milk
- Honey
- Tomato
- Garlic
- Onions
- Asparagus
- Wheat
- Barley
- Rye
However, most fruits, vegetables, and legumes contain prebiotics. The Benefits of Fermented Foods Fermented foods' health benefits include reduced risk of: - Diabetes
- Inflammation
- High blood pressure
- Cardiovascular disease
- Obesity
They have also been linked to: - Better weight management
- Improved brain activity
- Increased bone health
- Faster recovery after exercise and physical activity
There are currently no official guidelines regarding how often individuals should eat fermented foods. It is recommended to consult a nutritionist or dietician to figure out the best nutrition plan for the individual and their needs. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Aslam, Hajara, et al. "Fermented foods, the gut, and mental health: a mechanistic overview with implications for depression and anxiety." Nutritional neuroscience vol. 23,9 (2020): 659-671. doi:10.1080/1028415X.2018.1544332 Dimidi, Eirini, et al. "Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease." Nutrients vol. 11,8 1806. 5 Aug. 2019, doi:10.3390/nu11081806 King, Sarah, et al. "Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious conditions: a systematic review and meta-analysis." The British journal of nutrition vol. 112,1 (2014): 41-54. doi:10.1017/S0007114514000075 Kok, Car Reen, and Robert Hutkins. "Yogurt and other fermented foods as sources of health-promoting bacteria." Nutrition reviews vol. 76, Suppl 1 (2018): 4-15. doi:10.1093/nutrit/nuy056 Parker, Elizabeth A et al. "Probiotics and gastrointestinal conditions: An overview of evidence from the Cochrane Collaboration." Nutrition (Burbank, Los Angeles County, Calif.) vol. 45 (2018): 125-134.e11. doi:10.1016/j.nut.2017.06.024 Şanlier, Nevin, et al. "Health benefits of fermented foods." Critical reviews in food science and nutrition vol. 59,3 (2019): 506-527. doi:10.1080/10408398.2017.1383355
The mitochondrion is a (THE) vital cellular organelle that orchestrates multiple metabolical pathways. Therefore, while we eat to produce energy, create connections, and receive information, the mitochondria enable these actions. Consequently, we create a therapeutic environment where foods can be our medicine when we have a food plan that encourages anti-inflammatory and antioxidant foods to ingest. In addition, the combination with other dietary habits, such as intermittent fasting and low-glycemic food ingestion, promote a better mitochondrial function, ultimately resulting in better metabolic health, more energy, and less pain. Mitochondrial health depends directly on the quality and quantity of food we ingest from our diet. Evidence supports that a personalized dietary approach that reduces oxidative stress, counteracts toxin exposure, and reduces insulin resistance may support mitochondrial function. Furthermore, this can reduce the risk of developing Alzheimer’s disease. In addition, a more ketogenic diet can ease symptoms like fatigue and pain, commonly associated with cognitive disorders. Indeed, cardiac, neural, muscular, and connective tissue cells have high mitochondrial concentrations, making them susceptible to premature decline. Supporting mitochondrial health through diet is critical to improving cellular energy production and a healthy aging process. A crucial benefit of encouraging our patients to follow a diet with a low-glycemic impact, a healthy dietary fat composition, anti-inflammatory, and antioxidant foods is the production of brain-derived neurotrophic factor (BDNF). BDNF: Brain-derived neurotrophic factor acts as a growth hormone for neurons. The proper function and synthesis of BDNF contribute to higher levels of brain function due to its effects as a neuronal protector and promotor. How does the mito food plan improve BDNF? The mito food plan is a dietary approach to improve mitochondrial function by introducing and combining therapeutic foods and dietary patterns. Consequently, the benefits reflect a higher BDNF function, a better blood-barrier permeability, and a delay in aging. - Healing foods for energy: Mitochondrial needs macronutrients as fuel to create energy, and it also needs cofactors for enzymatic function. Indeed, these cofactors are micronutrients like vitamin B complex, Coenzyme Q 10, and antioxidants supplied by our diet. Therefore, the introduction of phytonutrients and the adequate consumption of healthy dietary fats are needed to counteract oxidative stress and improve the quality of the inner mitochondrial membrane. Consequently, the combination of these mechanisms improves ATP production by increasing mitochondrial performance.
- Protective antioxidants: The metabolic processes to produce ATP need oxygen, creating byproducts called reactive oxygen species (ROS). Consequently, a higher concentration of ROS causes oxidative stress, resulting in DNA damage that contributes to more significant tissue dysfunction, pain, fatigue, neurologic and chronic diseases. Increasing nutrient-dense foods improve antioxidant supply. This, in turn, promotes the synthesis of glutathione, which is essential for detoxification and neutralize oxidative stress.
- Anti-inflammatory nutrients: The mito food plan focuses on increasing the number of fruits and vegetables (8 to 12 servings per day) to increase dietary fiber, phytonutrients, minerals, and vitamins. Furthermore, increasing cruciferous vegetables, blueberries, strawberries, and walnuts positively influence cognitive function and are potent anti-inflammatory foods. In addition, the use of spices like curry and turmeric has a positive effect on cognitive function, as turmeric is a promoter of anti-inflammatory cascades.
- High-quality fats: The interaction between following a low-glycemic diet and high-quality fats has positive effects in reducing neuroinflammation and promoting neuronal communication. Furthermore, the dietary players of these mechanisms are DHA found in egg yolks, seaweed, and fish such as mackerel, cod, sardines, and salmon. In addition, foods like avocados, extra-virgin olive oil, and coconut oil promote mitochondrial fat metabolism and are packed with vitamins, minerals, and phytonutrients that promote detoxification.
- Low-glycemic impact/low-grain and gluten-free: The mito food plan introduces vegetables as the primary source of dietary fiber and carbohydrates. Furthermore, it encourages patients to consume fewer grains and gluten-containing foods, reducing insulin resistance, blood glucose, and inflammation. Also, as this diet is low in carbohydrates, it improves fat utilization instead of glucose, leading to ketosis.
Improving and maintaining mitochondrial health is the cornerstone to increase energy production, lessen pain, and improve brain function. The combination of these foods, dietary patterns, micronutrient ingestion, and macronutrient modifications are intended to enhance BDNF. – Ana Paola Rodríguez Arciniega, MS References: The Institute of Functional Medicine (2020). “Mito Food Plan Comprehensive Guide.” Additional Online Links & Resources (Available 24/7) Online Appointments or Consultations: https://bit.ly/Book-Online-Appointment Online Physical Injury / Accident Intake Form: https://bit.ly/Fill-Out-Your-Online-History Online Functional Medicine Assessment: https://bit.ly/functionmed General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico*
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For individuals with digestive and other health issues, could resistant starch provide health benefits? Resistant Starch Typical starchy foods are simple starches that are rapidly digested. This sends their sugars into the bloodstream, contributing to weight gain and increasing the risk of diabetes and heart disease. (Erik E. J. G. Aller, et al., 2011) Resistant starch is a food component that is a type resistant to digestion. This means that it passes into the large intestine and interacts with the gut flora. Foods that contain resistant starch pass through the stomach and small intestine without being absorbed. In the large intestine, they are fermented by the gut bacteria which releases substances that are beneficial to health. Health Benefits Studies on the health benefits are ongoing. Scientists are researching how it can help with weight management and colon health: Weight Management Research is beginning to show indications that foods with resistant starch can help with weight loss and the ability to help offset the diseases associated with weight gain that include: (Janine A. Higgins. 2014) - High cholesterol
- Diabetes
- Metabolic syndrome
- Cardiovascular disease
Colon Health In addition, researchers are finding preliminary evidence indicating that resistant starch might possibly help with: (Diane F. Birt, et al., 2013) - A prebiotic that encourages a healthy balance of gut flora.
- Inflammatory bowel disease symptom improvement.
- Prevention of colon cancer.
- Protection against diverticulitis.
However, more research is needed. Consumption Amount Estimates on how much should be consumed range from a minimum of 6 grams to a maximum of 30 grams. It is estimated that most individuals consume less than 5 grams per day, (Mary M. Murphy, et al., 2008). As individuals increase their intake, it is recommended to do so slowly, to minimize unwanted gas and bloating. Bananas - Bananas are a healthy source of resistant starch.
- They have the maximum amount when they are unripe.
- The resistant starch content reduces as the banana ripens.
- If green/unripe bananas are not appealing, making a smoothie can help with the taste.
Potatoes - Potatoes have their highest level of resistant starch when raw.
- However, individuals can maximize their intake by allowing the potatoes to cool before eating.
Rice - Levels of resistant starch depend on whether the rice is white or brown.
- Similar to potatoes, intake can be maximized from rice by allowing the rice to cool.
Oats - Cooking oats in water, as most are accustomed to making oatmeal, diminishes the resistant starch content.
- Rolled or steel-cut oats are recommended as dependable sources of resistant starch.
Chickpeas - Chickpeas, also known as garbanzo beans, are nutritional powerhouses.
- They are a healthy source of dietary fiber, along with many vitamins and minerals, and resistant starch.
- Cooked and/or canned chickpeas contain high levels of resistant starch.
- They go with salads or as a side dish or snack.
- For individuals with IBS, well-rinsed canned chickpeas are considered to be low in FODMAPs or carbohydrates that can contribute to symptoms. (Anamaria Cozma-Petruţ, et al., 2017)
- It is recommended to keep the serving size to a 1/4 cup.
Lentils - Lentils serve as a healthy source of plant-based protein.
- Cooked they can provide resistant starch.
- They can be prepared in soups or side dishes.
- From a can, they can be IBS-friendly by being well-rinsed and limited to a 1/2 cup serving.
Bread - Various breads offer varying levels of resistant starch.
- Pumpernickel bread contains high levels.
- Breadsticks and pizza crusts have high levels.
- Individuals with IBS may be reactive to the FODMAP fructan or the gluten protein.
- Other recommended high-resistant starch options are corn tortillas or artisanal sourdough bread that is traditionally prepared.
Green Peas - Green peas, even when cooked, are a healthy source of resistant starch.
- They can be prepared in soups or as a side dish.
- However, green peas have been found to be high in the FODMAP GOS and could be problematic for individuals with IBS. (Anamaria Cozma-Petruţ, et al., 2017)
Beans - Most types of cooked and/or canned beans are recommended sources of resistant starch.
- The highest levels are found in white and kidney beans.
- They can be served in soups, as a side dish, or mixed with rice.
- Beans are a high-FODMAP food and could contribute to digestive symptoms in individuals with IBS.
General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Aller, E. E., Abete, I., Astrup, A., Martinez, J. A., & van Baak, M. A. (2011). Starches, sugars and obesity. Nutrients, 3(3), 341–369. https://doi.org/10.3390/nu3030341 Higgins J. A. (2014). Resistant starch and energy balance: impact on weight loss and maintenance. Critical reviews in food science and nutrition, 54(9), 1158–1166. https://doi.org/10.1080/10408398.2011.629352 Birt, D. F., Boylston, T., Hendrich, S., Jane, J. L., Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, G. J., Rowling, M., Schalinske, K., Scott, M. P., & Whitley, E. M. (2013). Resistant starch: promise for improving human health. Advances in nutrition (Bethesda, Md.), 4(6), 587–601. https://doi.org/10.3945/an.113.004325 Murphy, M. M., Douglass, J. S., & Birkett, A. (2008). Resistant starch intakes in the United States. Journal of the American Dietetic Association, 108(1), 67–78. https://doi.org/10.1016/j.jada.2007.10.012 Cozma-Petruţ, A., Loghin, F., Miere, D., & Dumitraşcu, D. L. (2017). Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!. World journal of gastroenterology, 23(21), 3771–3783. https://doi.org/10.3748/wjg.v23.i21.3771
Not getting enough fiber in one's diet can lead to fiber deficiency. Fiber helps support gut and microbiome health. Individuals not getting enough fiber may experience irregular bowel movements, constipation, blood sugar fluctuations, not feeling full/satisfied after eating, or rising cholesterol levels. About 100 trillion microorganisms in the gut are integral to maintaining a healthy immune system. Fiber is the food these microorganisms eat that helps them to do their job. Without the proper amount, the immune system's health may also be compromised. Fiber and Gut Health Fiber and gut health benefits include regulating the body's sugars, helping to keep hunger and blood sugar in check, helping to maintain a healthy weight, its ability to prevent or relieve constipation, reduce the risk of diabetes, heart disease, and certain types of cancer. - Dietary fiber, or roughage, is the part of plant foods the body can't digest or absorb.
- It passes through the stomach, small intestine, and colon and out of the body.
- It is found mainly in fruits, vegetables, whole grains, and legumes.
- Soluble and insoluble forms are important to overall health.
Types Soluble Fiber - This type dissolves in water to form a gel-like substance.
- It can help lower blood cholesterol and glucose levels.
- It is found in oats, peas, beans, apples, citrus fruits, carrots, and barley.
Insoluble Fiber - This type of fiber promotes the movement of material through the digestive system.
- It increases stool bulk, benefiting individuals who struggle with constipation or irregular stools.
- Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes, are good sources.
Benefits Healthy Bowel Movements - Dietary fiber increases stool weight and thickness and makes it soft.
- Fiber helps to solidify the stool by absorbing water and adding bulk.
- A thicker stool is easier to pass, decreasing the potential for constipation and other problems.
Maintains Bowel Health - A high-fiber diet can lower the risk of developing hemorrhoids and small pouches in the colon/diverticular disease.
- Studies have also found that a high-fiber diet can help lower the risk of colorectal cancer.
- Some fiber gets fermented in the colon.
- Researchers are looking at how this can help prevent diseases of the colon.
Lowers Cholesterol - Soluble fiber found in beans, oats, flaxseed, and oat bran can help lower blood cholesterol levels by lowering low-density lipoprotein or unhealthy cholesterol levels.
- Studies also have shown that high-fiber foods can help reduce blood pressure and inflammation.
Regulates Blood Sugar Levels - In individuals with diabetes, fiber, particularly soluble fiber, can slow the absorption of sugar and improve blood sugar levels.
- A healthy nutrition plan that includes insoluble fiber can help reduce the risk of developing type 2 diabetes.
Helps Achieve Healthy Weight - High-fiber foods can be more filling than low-fiber foods, helping individuals eat less and stay satisfied.
- High-fiber foods can also take longer to eat and are less energy dense, meaning they have fewer calories.
Getting More Fiber Ideas for adding more fiber to meals and snacks: Fiber to Start The Day - Choose a high-fiber breakfast cereal with five or more grams of fiber per serving.
- Choose cereals with whole grain, bran, or fiber in the name.
- Add a few tablespoons of unprocessed wheat bran to the cereal.
Add Whole Grains - Try to make at least half of the grains eaten whole grains.
- Look for bread that lists whole wheat, whole-wheat flour, or another whole grain as the first ingredient, with at least 2 grams of dietary fiber per serving.
- Experiment with whole-wheat pasta, brown rice, wild rice, barley, and bulgur wheat.
Baked Foods - Substitute whole-grain flour for half or all white flour when baking.
- Add crushed bran cereal, unprocessed wheat bran, or uncooked oatmeal to muffins, cakes, and cookies.
Legumes - Beans, peas, and lentils are recommended sources.
- Add kidney beans to soups or salads.
- Make nachos with refried black beans, fresh vegetables, whole-wheat tortilla chips, and healthy salsa.
Fruit and Vegetables - Fruits and vegetables are rich in fiber and vitamins and minerals.
- Try to eat a favorite fruit daily.
Healthy Snacks - Fresh fruits, raw vegetables, low-fat popcorn, and whole-grain crackers are healthy choices.
- Try for a handful of nuts or dried fruits; however, be aware that nuts and dried fruits can be high in calories.
Moderation High-fiber foods are beneficial for the body's health. - Adding too much fiber can promote intestinal gas, abdominal bloating, and cramping.
- Increase fiber gradually over a few weeks.
- This allows the natural bacteria in the digestive system to make adjustments.
- Maintain hydration, as fiber works best when it absorbs water.
Individuals not sure how to incorporate more fiber can consult a nutritionist and health coach to help begin the process. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Anderson, James W et al. "Health benefits of dietary fiber." Nutrition Reviews vol. 67,4 (2009): 188-205. doi:10.1111/j.1753-4887.2009.00189.x Cronin, Peter, et al. "Dietary Fiber Modulates the Gut Microbiota." Nutrients vol. 13,5 1655. 13 May. 2021, doi:10.3390/nu13051655 Fuller, Stacey, et al. "New Horizons for the Study of Dietary Fiber and Health: A Review." Plant foods for human nutrition (Dordrecht, Netherlands) vol. 71,1 (2016): 1-12. doi:10.1007/s11130-016-0529-6 Gill, Samantha K et al. "Dietary fiber in gastrointestinal health and disease." Nature reviews. Gastroenterology & hepatology vol. 18,2 (2021): 101-116. doi:10.1038/s41575-020-00375-4
Dr. Alex Jimenez, Health Coach Kenna Vaughn, and Astrid Ornelas discuss a variety of natural treatment methods and techniques in treating inflammation that occurs in the body. Treat Inflammation Naturally
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Reduce bloating, boost your immune system, and remove toxins from your body with natural colon cleanses. Find out which foods can help. For answers to any questions you may have, please call Dr. Jimenez at 915-850-0900 or 915-412-6677