Posts Tagged ‘fibre’
Monday, October 28th, 2013
Flatulence and wind are common symptoms experienced by most people. Such symptoms are related to gas in the gastrointestinal tract. The production of intestinal gas is a normal part of digestion. However, some people can experience excessive amounts, which can be uncomfortable and very embarrassing.
Diet and the colonic flora are typically linked to the type and amounts of gas produced. Intestinal bacteria produce gas. Experiencing the odd bout of wind is not uncommon. However, excessive amounts of gas may be related to a number of factors, such as: diets high in fermentable carbohydrates (i.e. pulses and bran), a change in diet (such as a sudden change to a high fibre diet), a change in the composition of the bowel flora, diarrhoea, constipation, IBS, malabsorption, bacterial overgrowth of the small intestine and lactose intolerance.
Be aware of any foods which may be linked to wind. A number of fruit and vegetables contain starches which are poorly digested. For example: beans, lentils, prunes, brussel sprouts, cabbage and onions.
Any changes in bowel habits warrant further investigation from a doctor and should not be ignored.
Thursday, October 17th, 2013
This week is National Cholesterol Week. High levels of cholesterol are linked to heart disease and strokes. There are a number of risk factors linked to increased cholesterol levels, poor diet being one.
It is important to note that cholesterol is essential for human function, being vital for cells, hormones and the digestive system. Furthermore, while cholesterol is found in various foods such as eggs, prawns and kidneys, it is not the cholesterol in food that has such an impact on our blood cholesterol; it is the saturated fat from our diets that has the biggest impact.
Foods high in saturated fats include:
- butter, ghee, lard, cream
- cakes, biscuits and pastries
- coconut or palm oil
- fatty meats, including sausages.
Fibre (soluble) can help to lower cholesterol. Good sources include:
Exercise can also play an important role in keeping cholesterol levels in check.
For further details about National Cholesterol Week and to find out more information about this area visit: http://heartuk.org.uk/
Sunday, August 25th, 2013
With Gut Week running all last week, here at Love Your Gut, we have been talking – even more than usual – about our digestive health. We hope you have too!
But what steps can we take to ensure we look after our bowels?
We have created some simple tips to help improve digestion:
Breakfast: Evidence shows that people who eat a healthy breakfast tend to eat more dietary fibre, more vitamins and less fat. This may all help to stimulate the bowels to empty more regularly.
Fruit, vegetables and wholegrain cereals: High in fibre as well as antioxidants and other protective nutrients, these types of foods can offer benefits to the digestive system. However, individuals who experience digestive symptoms such as diarrhoea, IBS and bloating should be aware that foods like this may also contain poorly absorbed sugars or starches that may not help with such symptoms.
Exercise: Regular exercise can really help to stimulate the digestive system. At least 30 minutes per day can offer numerous health benefits.
Alcohol: Not only will alcohol damage the liver, it can also cause harm to the digestive system. The risk of disease increases with consumption of 14 units per week for women and 21 units for men.
Smoking: STOP! Smoking is linked to a number of diseases.
Sleep: Poor sleep can affect a number of aspects of our health, including bowel function.
Stress: This can cause changes in our bowel habits and is frequently liked to IBS.
Monday, July 8th, 2013
The Perfect Picnic
Why not make the most out of the sun with The Perfect Picnic?
This is a great opportunity to have a meal with family and friends, top-up your vitamin D levels, get active and help contribute to your 5-a-day of fruit and vegetables.
Why not try out the healthy salad recipe below:
1 can (400g) of red kidney beans
2 ripe avocados, peeled and chopped
80g cherry tomatoes, halved
1 can (150g) sweet corn1 orange pepper, sliced into thin strips
2 green apples, chopped into cubes
Handful of red seedless grapes, halved
1 tablespoon extra-virgin olive oil
2 tablespoons lime juice
Salt and Pepper to taste
1) Mix the kidney beans, avocados, tomatoes, pepper, sweet corn, apples, and grapes in a bowl.
2) Then add the olive oil and lime juice.
3) Add the salt and pepper to taste. Mix all the ingredients and dig in.
A handful or 80g of any fruit or vegetable, raw or dried makes one of your 5-a-day. So include these in your picnic in
stead of high-calorie and high salt treats, such as chocolates and crisps. Additionally, instead of sugary, fizzy drinks, why not make your very own lemonade or fresh fruit juice, to help contribute towards your 5-a-day.
To add carbohydrates to the healthy picnic, why not roast potatoes in olive oil, add a pinch of salt, pepper and dried herbs. Carbohydrates provide an important source of energy for the day. Choose wholemeal or wholegrain breads and pasta. This provides a great source of fibre.
Get active with a walk around the park or some fun games. Finally, don’t forget the sun protection – cream, sunglasses, and hats, and make sure you drink plenty of water too!
Monday, July 1st, 2013
It’s that time of year again! Yes, WIMBLEDON 2013! The sun is out (hopefully), flowers blossoming, tennis balls flying and fresh fruit ready for picking! So why not learn a fact or two about your gut and prepare yourself to enjoy a day out at Wimbledon Tennis!
- The surface area of the intestine is 400m2, which greater than that of a tennis court!
- Your gut is also home to 1000X more bacteria than there are stars in the Milky Way (about 100 trillion vs. 100 billion).
- More than 70% of the body’s immune cells exist in the gut.
- Ever heard the saying: ‘follow your gut feeling’? This is because 95% of your serotonin is located with the gut and hence why people also feel strong emotions in their gut as well as their minds.
Following the tradition to have strawberries and cream at Wimbledon, why not tuck into your own homemade recipe. Try out the one below:
Berries, Mango and Cream
250g chopped strawberries
120g chopped mango
150ml half-fat crème fraiche).
1 tbsp. icing sugar
1) Beat double cream until stiff peaks form. Then add the icing sugar to the double cream and mix.
2) Add the chopped strawberries, mango and blueberries to the cream and enjoy!
Health benefits of the berries, mango and cream:
Strawberries and blueberries are a great source of antioxidants. They are also a great source of fibre and can add to your RNI of 40mg/day of Vitamin C. Mangoes are also a rich source of vitamin C.