Telling someone to eat more fiber is not very exciting. It may sound like a boring detail, one that could be forgotten quite quickly, but eating more fiber is one of the best things you can do for your health.
Researchers at Stanford University have discovered that bacteria in the gut (the good kind) like to feast on fiber. This keeps the good bacteria happy and by extension, they’re free to help make our gut healthier. Here are a few more things to know about fiber.
Why we need fiber
A high intake of fiber is associated with lower cholesterol and improved blood sugar control. Fiber can also lower your risk of:
Colorectal cancer
Gastrointestinal issues like diverticulitis, constipation, and hemorrhoids
Because fiber also acts as a prebiotic, it serves as a food source for many strains of beneficial gut bacteria.
Additionally, research shows that in countries where people consume high amounts of fiber in their diets, the overall rates of chronic disease are low.
How much fiber do you need?
Nutrition experts say 25 grams of fiber a day is good for regulating digestion. Most Americans consume around 16 grams a day. This is a great start but it’s just short of where most people need to be.
The guideline of 25 grams is a general guide and does not take into account your medical history or history of any pre-existing digestive issues that you may have. For example, if you suffer from irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) that number may differ. In these cases, it’s important to speak to your health care provider or nutritionist about what amount of fiber they think is appropriate for you.
What foods are high in fiber?
Think about everyday foods that you can incorporate into your daily diet that already have a high amount of fiber. This will get you to your 25 grams much faster. High fiber foods include:
Fruits and Vegetables: Apples, avocados, bananas, berries
Carbohydrates: Potatoes, oats, and lentils
Legumes: Beans, peas, and lentils
For a more comprehensive list of high fiber foods, visit the Dietary Guidelines for Americans’ “Food Sources of Dietary Fiber”.
Taking fiber supplements
Although it is possible to take supplements that contain fiber, it’s always better to get your fiber directly from the source. Eating a well-balanced diet with some of the food items mentioned above is a much better way of getting your recommended fiber intake. Food is the best source of fiber.
Keep constipation away
If you frequently suffer from constipation or have hard stools, you might be low on fiber. The consistency of your stools can be a good marker of short or long-term health. In the short term, hard stools might mean you’re dehydrated or probably not drinking enough water. In the long term, stools that are consistently difficult to pass might be a sign that you’re low in fiber. To help with regularity and stool consistency, try to reach that 25 grams of fiber daily.
Fiber and the microbiome
Eating a variety of high fiber foods is probably the best way of maintaining a healthy gut bacteria population. Research suggests that increased dietary fiber consumption can positively influence the diversity and population of the gut microbiome.
Fiber can help lower the risk of many common diseases and its role in the microbiome makes it a great food source to focus on. Where possible, try to increase your fiber intake. A little goes a long way in increasing your overall health.
At this moment, do you notice accumulated stress in your body? That slight clenching in your jaw, a furrow in your brow, the tension in your shoulders, and tightness in your belly?
The tools of Yoga Therapy are so powerful because they are accessible and meet us right where we are. The following exercise can help to release tension in 1-2 minutes. This breath technique effortlessly extends the length of your exhale, stimulating your parasympathetic nervous system to release a cascade of stress-reducing hormones that calm and restore your system.
One-minute yoga
– Sit comfortably, hands palms down on your lap, close your eyes, and feel your feet on the floor.
– Honor the intention of taking 1-2 minutes to relax your body and mind.
– Inhale through the nose, shrugging your shoulders up toward your ears.
– Exhale through the mouth with a sigh (if a sigh feels conspicuous, you can just exhale through the mouth), dropping your shoulders, imagining any buildup of stress falling off your shoulders. Repeat 3 times.
– Next, inhale through the nose, filling your belly.
– Exhale through your mouth as if you are exhaling out through a straw (lips pursed together creating a little opening between them as if you were holding a straw in your mouth). Repeat 3-5 times.
– Close by repeating the affirmation silently 3 times: “I am relaxed and at ease.” If you have a spiritual life/practice, take a moment to honor its presence in your life.
Living with irritable bowel syndrome (IBS) is no picnic. The American College of Gastroenterology estimates that approximately 10-15% of the U.S. population has IBS. Despite the emotional and physical distress caused by bouts of cramping, diarrhea, constipation, gas, bloating, and abdominal pain, many people quietly suffer without a proper diagnosis.
Your IBS symptoms can improve with nutritional counseling and a specialized treatment plan that fits your unique health profile and lifestyle. While its specific causes are unknown, diet modifications can be very helpful in lowering the frequency and ease the severity of your symptoms.
Here Are 6 Ways to Ease Your IBS Symptoms
1. Check for microbial imbalances.
Unhealthy microbes or bacteria in the wrong place can be the root cause of IBS. It is estimated that up to 78%[1] of IBS patients have Small Intestine Bacterial Overgrowth or SIBO, a condition in which the type of bacteria normally found in the large intestine proliferates in the small intestine where it doesn’t belong. It can affect the absorption of nutrients and cause significant bloating and discomfort.
Pathogenic microorganisms anywhere in the gut can also cause IBS symptoms. At the Kaplan Center, our providers order specialized tests to find out the type and location of microorganisms in the intestinal tract. If we detect an overgrowth, we can treat it with prescription antibiotics, and antifungals or natural antimicrobials, such as oil of oregano and garlic extract.
2. Look for major triggers and irritants.
Gluten, corn, dairy, soy, eggs, peanuts, additives, and gums (such as carrageenan) can be major triggers. Other irritants, such as caffeine, alcohol, and NSAIDs such as ibuprofen, can worsen IBS symptoms. We’ll guide you through an elimination diet to identify your triggers and to ease and/or, in some cases, eliminate symptoms.
3. Eliminate high FODMAP foods.
Some healthy foods such as apples, watermelons, and broccoli can worsen IBS symptoms. FODMAPS, which stands for Fermentable Oligo-Di-Monosaccharides and Polyols, are types of carbohydrates that are osmotic and will pull water into the intestine. These foods may not be absorbed well and can be fermented by bacteria in your intestine, worsening IBS symptoms. Eliminate high FODMAP foods from your diet completely for 4 weeks. Re-introduce them one by one to narrow down the list of foods that cause your IBS symptoms to flare up.
4. Look for inflammation.
Our functional approach to treating symptoms means we’ll also look for signs of inflammation in the gut that may be exacerbating your symptoms. Our nutritionist can work with you to make sure you’re eating the right foods to reduce the occurrence of inflammation, thereby easing your IBS symptoms.
5. Digestive aids.
Sometimes acidity in the stomach needs to be stimulated and digestive enzymes need to be replaced. If foods are not broken down to a molecule small enough for absorption, it can affect digestive health. Natural antispasmodics such as peppermint oil can help with motility (the movements of the digestive system and the transit of the contents within it). Physical therapy and acupuncture can also be helpful for bowel function, especially constipation.
6. Introduce probiotics and nutrients.
Beneficial bacteria and certain nutrients are essential for healing the lining of the gut. At the Kaplan Center, we can formulate a variety of probiotics depending on your specific needs. Nutrients that are essential to gut health include zinc, L glutamine, aloe vera, DGL (Deglycyrrhizinated Licorice), and slippery elm.
If you are experiencing digestive symptoms, please give us a call us at 703-532-4892. We’re here to help you get to the root cause of your symptoms so healing can begin.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
[1] Ghoshal UC, Shukla R, Ghoshal U. Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy. Gut Liver. 2017 Mar 15;11(2):196-208. doi: 10.5009/gnl16126. PMID: 28274108; PMCID: PMC5347643.
How Much Fiber Do We Need and Why It Matters
/in Digestive Issues/by Kaplan CenterTelling someone to eat more fiber is not very exciting. It may sound like a boring detail, one that could be forgotten quite quickly, but eating more fiber is one of the best things you can do for your health.
Researchers at Stanford University have discovered that bacteria in the gut (the good kind) like to feast on fiber. This keeps the good bacteria happy and by extension, they’re free to help make our gut healthier. Here are a few more things to know about fiber.
Why we need fiber
A high intake of fiber is associated with lower cholesterol and improved blood sugar control. Fiber can also lower your risk of:
Because fiber also acts as a prebiotic, it serves as a food source for many strains of beneficial gut bacteria.
Additionally, research shows that in countries where people consume high amounts of fiber in their diets, the overall rates of chronic disease are low.
How much fiber do you need?
Nutrition experts say 25 grams of fiber a day is good for regulating digestion. Most Americans consume around 16 grams a day. This is a great start but it’s just short of where most people need to be.
The guideline of 25 grams is a general guide and does not take into account your medical history or history of any pre-existing digestive issues that you may have. For example, if you suffer from irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) that number may differ. In these cases, it’s important to speak to your health care provider or nutritionist about what amount of fiber they think is appropriate for you.
What foods are high in fiber?
Think about everyday foods that you can incorporate into your daily diet that already have a high amount of fiber. This will get you to your 25 grams much faster. High fiber foods include:
For a more comprehensive list of high fiber foods, visit the Dietary Guidelines for Americans’ “Food Sources of Dietary Fiber”.
Taking fiber supplements
Although it is possible to take supplements that contain fiber, it’s always better to get your fiber directly from the source. Eating a well-balanced diet with some of the food items mentioned above is a much better way of getting your recommended fiber intake. Food is the best source of fiber.
Keep constipation away
If you frequently suffer from constipation or have hard stools, you might be low on fiber. The consistency of your stools can be a good marker of short or long-term health. In the short term, hard stools might mean you’re dehydrated or probably not drinking enough water. In the long term, stools that are consistently difficult to pass might be a sign that you’re low in fiber. To help with regularity and stool consistency, try to reach that 25 grams of fiber daily.
Fiber and the microbiome
Eating a variety of high fiber foods is probably the best way of maintaining a healthy gut bacteria population. Research suggests that increased dietary fiber consumption can positively influence the diversity and population of the gut microbiome.
Fiber can help lower the risk of many common diseases and its role in the microbiome makes it a great food source to focus on. Where possible, try to increase your fiber intake. A little goes a long way in increasing your overall health.
References
One Minute Yoga Practice To Do Anywhere/Anytime
/in Meditation, Wellness/by Laura Elizabeth Dorsett, MTSAt this moment, do you notice accumulated stress in your body? That slight clenching in your jaw, a furrow in your brow, the tension in your shoulders, and tightness in your belly?
The tools of Yoga Therapy are so powerful because they are accessible and meet us right where we are. The following exercise can help to release tension in 1-2 minutes. This breath technique effortlessly extends the length of your exhale, stimulating your parasympathetic nervous system to release a cascade of stress-reducing hormones that calm and restore your system.
One-minute yoga
– Sit comfortably, hands palms down on your lap, close your eyes, and feel your feet on the floor.
– Honor the intention of taking 1-2 minutes to relax your body and mind.
– Inhale through the nose, shrugging your shoulders up toward your ears.
– Exhale through the mouth with a sigh (if a sigh feels conspicuous, you can just exhale through the mouth), dropping your shoulders, imagining any buildup of stress falling off your shoulders. Repeat 3 times.
– Next, inhale through the nose, filling your belly.
– Exhale through your mouth as if you are exhaling out through a straw (lips pursed together creating a little opening between them as if you were holding a straw in your mouth). Repeat 3-5 times.
– Close by repeating the affirmation silently 3 times: “I am relaxed and at ease.” If you have a spiritual life/practice, take a moment to honor its presence in your life.
6 Ways to Ease Your IBS Symptoms
/in Conditions, Digestive Issues/by Kaplan CenterLiving with irritable bowel syndrome (IBS) is no picnic. The American College of Gastroenterology estimates that approximately 10-15% of the U.S. population has IBS. Despite the emotional and physical distress caused by bouts of cramping, diarrhea, constipation, gas, bloating, and abdominal pain, many people quietly suffer without a proper diagnosis.
Your IBS symptoms can improve with nutritional counseling and a specialized treatment plan that fits your unique health profile and lifestyle. While its specific causes are unknown, diet modifications can be very helpful in lowering the frequency and ease the severity of your symptoms.
Here Are 6 Ways to Ease Your IBS Symptoms
1. Check for microbial imbalances.
Unhealthy microbes or bacteria in the wrong place can be the root cause of IBS. It is estimated that up to 78%[1] of IBS patients have Small Intestine Bacterial Overgrowth or SIBO, a condition in which the type of bacteria normally found in the large intestine proliferates in the small intestine where it doesn’t belong. It can affect the absorption of nutrients and cause significant bloating and discomfort.
Pathogenic microorganisms anywhere in the gut can also cause IBS symptoms. At the Kaplan Center, our providers order specialized tests to find out the type and location of microorganisms in the intestinal tract. If we detect an overgrowth, we can treat it with prescription antibiotics, and antifungals or natural antimicrobials, such as oil of oregano and garlic extract.
2. Look for major triggers and irritants.
Gluten, corn, dairy, soy, eggs, peanuts, additives, and gums (such as carrageenan) can be major triggers. Other irritants, such as caffeine, alcohol, and NSAIDs such as ibuprofen, can worsen IBS symptoms. We’ll guide you through an elimination diet to identify your triggers and to ease and/or, in some cases, eliminate symptoms.
3. Eliminate high FODMAP foods.
Some healthy foods such as apples, watermelons, and broccoli can worsen IBS symptoms. FODMAPS, which stands for Fermentable Oligo-Di-Monosaccharides and Polyols, are types of carbohydrates that are osmotic and will pull water into the intestine. These foods may not be absorbed well and can be fermented by bacteria in your intestine, worsening IBS symptoms. Eliminate high FODMAP foods from your diet completely for 4 weeks. Re-introduce them one by one to narrow down the list of foods that cause your IBS symptoms to flare up.
4. Look for inflammation.
Our functional approach to treating symptoms means we’ll also look for signs of inflammation in the gut that may be exacerbating your symptoms. Our nutritionist can work with you to make sure you’re eating the right foods to reduce the occurrence of inflammation, thereby easing your IBS symptoms.
5. Digestive aids.
Sometimes acidity in the stomach needs to be stimulated and digestive enzymes need to be replaced. If foods are not broken down to a molecule small enough for absorption, it can affect digestive health. Natural antispasmodics such as peppermint oil can help with motility (the movements of the digestive system and the transit of the contents within it). Physical therapy and acupuncture can also be helpful for bowel function, especially constipation.
6. Introduce probiotics and nutrients.
Beneficial bacteria and certain nutrients are essential for healing the lining of the gut. At the Kaplan Center, we can formulate a variety of probiotics depending on your specific needs. Nutrients that are essential to gut health include zinc, L glutamine, aloe vera, DGL (Deglycyrrhizinated Licorice), and slippery elm.
If you are experiencing digestive symptoms, please give us a call us at 703-532-4892. We’re here to help you get to the root cause of your symptoms so healing can begin.
We are here for you, and we want to help.
Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2
[1] Ghoshal UC, Shukla R, Ghoshal U. Small Intestinal Bacterial Overgrowth and Irritable Bowel Syndrome: A Bridge between Functional Organic Dichotomy. Gut Liver. 2017 Mar 15;11(2):196-208. doi: 10.5009/gnl16126. PMID: 28274108; PMCID: PMC5347643.