Latest news with #KelliMcGrane
Yahoo
3 days ago
- General
- Yahoo
6 Warning Signs of a Nutrient Deficiency, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDCracks in mouth corners, tingling hands or spoon-shaped nails may signal nutrient gaps. Fatigue and slow-healing wounds often stem from deficiencies in vitamins and minerals. Poor diet, absorption issues and restrictive eating increase the risk of nutrient you ever noticed a cut that just wouldn't heal, or nails that keep breaking, no matter what you do? These small issues may seem harmless, but they could be your body's way of alerting you to a nutrient deficiency. To function well and feel your best, your body needs enough calories and a steady supply of macronutrients (protein, carbs and fats) and micronutrients (vitamins and minerals). Even in populations where food is abundant, micronutrient deficiencies are surprisingly common. Over 45% of the U.S. population gets inadequate amounts of vitamins A, C, D or E, and many fall short on other essential vitamins and minerals, too.1 If you follow a restrictive diet, struggle with a lack of appetite, have a health condition that affects absorption or have limited access to certain foods, there's a chance that you're falling short of meeting your nutrient needs. Here are some subtle—and not-so-subtle—ways your body may be alerting you to a nutrient deficiency: If you've ever had cracked, red and sore skin in the corners of your mouth, you've experienced what's known as angular cheilitis. While it can be the result of a yeast infection, another potential culprit is a nutrient deficiency. In fact, it's estimated that 25% of cases are due to inadequate intake of vitamin B12, folate, riboflavin, iron and/or zinc. 'These nutrients support skin integrity and tissue healing. A deficiency can cause painful cracks or sores at the corners of the mouth due to weakened skin and reduced immune defense,' says Raksha Shah, MA RDN. Peripheral neuropathy—signaled by a 'pins and needles' feeling or numbness in your hands or feet—may be a sign that you're not getting enough B vitamins, says Shah. Specifically, low levels of B6, B12, thiamin, riboflavin and/or folate can lead to peripheral neuropathy. While anyone can be deficient in B vitamins, bariatric surgery and following a vegan or vegetarian diet are among the most common causes. The shape of your nails can also be a key indicator of missing nutrients in your diet. Healthy nails have a slight dome shape from the cuticle to the center, whereas spoon-shaped nails—higher by the cuticle and indented in the center—are a sign of iron deficiency anemia. When you have inadequate iron intake, the body diverts its limited iron supplies to essential, life-saving roles, which don't include strengthening your nails. 'The nail matrix (where nail growth starts) is highly vascularized and requires a steady supply of oxygen. When oxygen is low, it impairs keratin production, weakening the nail structure,' says Andrea Ballenthin MS, CNS, LDN. B vitamins and iron support red blood cell formation, which is responsible for transporting oxygen to every part of your body—including your taste buds. 'A deficiency can cause glossitis, or inflammation of the tongue, which makes it appear red, swollen or smooth due to the loss of papillae (taste buds),' says Shah. While glossitis may be a sign you're deficient in a number of B vitamins or iron, vitamin B12 is the most common culprit. In one study, 68% of people with glossitis had a B12 deficiency, while 21% had low iron levels. Glossitis is typically quick and easy to fix with vitamin supplementation, as papillae have just a 10-day lifespan. While feeling tired can be caused by late nights and disrupted sleep, ongoing fatigue, extreme tiredness and brain fog that doesn't improve with rest may be due to a nutritional deficiency. B vitamins, vitamin C, magnesium, zinc and iron all play essential roles in energy production, carrying oxygen throughout the body and combating oxidative stress. When your body doesn't have enough of these nutrients, it may struggle to produce enough energy at a cellular level or to deliver enough oxygen to your muscles, leaving you feeling physically and mentally drained. If you find that small cuts, scrapes or burns are taking longer to heal than they should, you may be short on essential nutrients for skin health. 'Non-healing wounds may result from deficiencies in magnesium, copper, zinc, iron and vitamins C and D,' says Jessica (Clancy) Strawn, MA, RDN. Wound healing is a complex process, and each nutrient is involved in a specific stage. B vitamins, zinc and iron support cell growth and tissue repair during the proliferative phase, while vitamin C and zinc are essential for collagen production, which is needed to rebuild and close the wound. Here are some of the most common causes of nutrient deficiencies: Poor diet: Whether due to picky eating, illness, dental conditions, poor appetite or limited food access, not eating a varied diet—or not eating large enough quantities of healthy foods—can make it hard to get all the nutrients your body needs to function at its best. Digestive Conditions: Some digestive conditions can affect your ability to digest or absorb various nutrients. 'For example, someone with irritable bowel disease may be deficient in fat-soluble vitamins (vitamins A, D, E and K) because these vitamins are absorbed in the gut. If your gut is inflamed, then the body is unable to absorb these vitamins efficiently,' says Maura Fowler, MPH, RDN. In other words, even if you're eating all the right foods, your body may not be able to absorb and use them. Restrictive Diets: Not eating enough calories, restricting food groups and or severely limiting macronutrients (like fats or carbs) greatly increase your risk of a nutrient deficiency. Older age: As we age, the body becomes less efficient at absorbing various nutrients, including calcium, vitamin D and vitamin B12. Overconsumption of Nutrients: 'Too much of one nutrient, usually from supplementation, [may] lead to a decrease in another, furthering deficiencies and imbalances,' says Stephanie Darby, RD. For example, too much phosphorus or iron can limit zinc absorption, and too much zinc can lead to a copper deficiency. Paying attention to unexplained symptoms like fatigue, cuts that won't heal, brittle nails, a sore mouth or tingly hands and feet can cue you in to potential gaps in your diet or issues with nutrient absorption. If you notice any of these signs, be sure to talk with a healthcare professional, such as a doctor or registered dietitian. They can order bloodwork to test for nutrient deficiencies and offer personalized recommendations on diet and supplements. Read the original article on EATINGWELL
Yahoo
3 days ago
- General
- Yahoo
8 Signs You Should See a Cardiologist, According to Doctors
Reviewed by Dietitian Kelli McGrane, M.S., RDHeart disease is the leading cause of death in the United States. Swelling, unexplained fatigue and chest pain are signs that you should see a cardiologist. Regular check-ups with a healthcare professional are key for catching hidden or less obvious disease affects roughly 127.9 million Americans over the age of 20, making it the leading cause of death in the United States. Fortunately, thanks to ongoing research, it's becoming easier to prevent, detect and treat heart disease sooner. However, signs of heart disease aren't always obvious. We spoke with six doctors to better understand eight signs that may indicate a problem and are worth talking to a cardiologist about. 'This is likely the most infamous sign of a heart issue. Chest pain may be described as pressure, tightness, heaviness or burning, and it can spread to the arm, neck, jaw or back. Not all chest pain is cardiac-related, but ignoring it can be dangerous,' says Blen Tesfu, MD. 'Sometimes it is important to see a cardiologist sooner [rather] than later. Some symptoms, such as chest pain, could represent a serious heart issue that requires urgent or even emergency care. Evaluating potential heart problems can prevent them from getting worse and maybe even save your life,' adds Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center. 'If you feel you are short of breath doing regular activities like walking up stairs, carrying groceries or lying down, it could be more than being out of shape,' Tesfu explains. While being short of breath after physical activity isn't abnormal, if you notice a sudden change that doesn't improve over time, it's best to play it safe and talk with a healthcare professional. Tesfu adds, 'Shortness of breath may be a sign that not enough blood is flowing out of the heart, which can be a sign of congestive heart failure or valve disease. A cardiologist can check how well your heart is working and determine if there's an underlying cardiovascular problem that should be addressed.' 'Some other less common signs of heart disease include feelings of rapid heartbeat and dizziness. If someone has feelings of rapid heartbeat (also referred to as palpitations), especially during exertion, this may also indicate significant underlying heart disease,' says Sheharyar Ali, MD, an interventional cardiologist. 'While occasional palpitations are typically benign, experiencing them at high frequency or for a longer duration could be a sign of arrhythmias, [which are] irregular heart rhythms that could raise your risk of stroke or cardiac arrest if not addressed,' adds Tesfu. Chen highlights swelling of the feet or legs as another potential sign of heart disease. When your heart isn't working as well as it should, it can't pump blood efficiently and causes a backup of blood in your lower extremities, such as your calves or ankles. This can cause fluid to leak into surrounding tissues and result in a type of swelling known as edema. Temporary swelling in your lower legs is fairly common and typically harmless. Hot weather, injury, high sodium intake, certain medications, pregnancy and sitting for long periods (like when taking a long flight) can cause extra fluid to pool in your feet or legs. On the other hand, swelling in both legs (bilateral swelling) that does not subside after a few days—especially when accompanied by other symptoms, such as shortness of breath, rapid heartbeat or fatigue—are signs that should be evaluated by a healthcare professional. High blood pressure is a major risk factor for heart disease. It occurs when the force of blood pressing against your artery walls is consistently too high, making your heart work harder than it should. Over time, this added strain can weaken your heart and blood vessels and increase your risk of heart failure. 'High blood pressure does not always show symptoms, but over time it can quietly do damage and raise your chances of serious heart problems,' explains Michael Ross MacDonald, MD, senior cardiologist at The Harley Street Heart and Vascular Centre. 'Individuals with high blood pressure, diabetes or high cholesterol also have a greater risk of developing heart disease and should be evaluated by a cardiologist,' adds Sergiu Darabant, MD, cardiologist at Miami Cardiac & Vascular Institute. It's recommended that healthy adults have their blood pressure checked at least once a year, typically during their annual physical. You can also check your blood pressure using an at-home monitor or at your local pharmacy, though it's important to note that these methods may not be as accurate as having your levels tested by a trained healthcare professional. Unexplained lightheadedness, dizziness or ongoing fatigue may also be signs of heart issues. 'This dizziness happens due to the inability of the heart to increase blood supply to the brain during exertion due to severe underlying blockages in the heart arteries,' says Ali. 'Brain fog or trouble concentrating is another one. People often assume it's stress or poor sleep, and many times, that's exactly what it is. But if it comes with low blood pressure, dizziness or fatigue, I might look into whether the heart's pumping efficiently enough to keep the brain properly supplied with oxygen,' adds Asim Cheema, MD, a cardiology specialist at Your Doctors Online. It's not uncommon for individuals to experience multiple health conditions, known as comorbidities. Having comorbidities can increase a person's risk of developing other major health issues, such as heart disease. 'Individuals with high blood pressure, diabetes or high cholesterol also have a greater risk of developing heart disease and should be evaluated by a cardiologist,' explains Darabant. Health issues that increase your risk of heart disease include kidney disease, sleep apnea, chronic obstructive pulmonary disease (COPD), atrial fibrillation (irregular heartbeat), peripheral artery disease and overweight or obesity. Having a family history of heart disease is another major risk factor for developing the condition and a good reason to book an appointment with a preventive cardiologist. 'If heart disease runs in your family, it is worth being extra cautious, even if you feel fine right now,' says MacDonald. Darabant agrees, adding, 'A family history of heart disease is another important reason since inherited risks can play a major role in future problems and can strongly influence heart health.' He also emphasizes the importance of prevention through a healthy lifestyle. 'Unhealthy habits like smoking, being overweight or not exercising regularly add to the risk and make early cardiovascular intervention even more important,' he says. Of course, regular check-ups are also a smart way to stay on top of your health. If you are experiencing any of the symptoms listed above, it's best to schedule an appointment with a healthcare professional, ideally a cardiologist. 'In cardiology, we're trained to look for patterns—not just dramatic symptoms, but the quiet ones that often get overlooked. The tricky part is that a lot of these signs could point to something heart-related—or they could be from something else entirely. That's why context matters so much,' says Cheema. To help prevent or catch heart disease early, it's critical to schedule regular check-ups with a healthcare professional, such as a cardiologist or primary care physician. Heart concerns should always be taken seriously and discussed with a healthcare professional. While people associate heart disease with obvious symptoms, like sudden, sharp chest pain, it can also present in more subtle and even silent ways. Tesfu urges, 'If you are experiencing any of the above symptoms—or even if you are just at high risk because of age, lifestyle or family history—a visit to a cardiologist can be a life-saving move.' Read the original article on EATINGWELL
Yahoo
28-05-2025
- Health
- Yahoo
The Best Late-Night Drink for Gut Health, According to a Dietitian
Reviewed by Dietitian Kelli McGrane, M.S., RDGolden milk may help support digestion and reduce inflammation in the gut. It features anti-inflammatory spices, including turmeric, ginger, cinnamon and black pepper. Incorporate golden milk into your nightly routine for a soothing way to wind down before gut is home to approximately 70% of your immune system. It also plays an integral role in mood, weight management, brain function and (of course) digestion. When it comes to supporting your gut, you may have come across articles on boosting fiber intake and enjoying probiotic-rich foods and drinks, like kombucha. However, one beverage you might not have thought of is golden milk. 'Golden milk is one of my favorite ways to unwind and give the gut some much-needed TLC after a day of eating. Served warm, it's a creamy blend of turmeric, ginger, cinnamon and dairy-free milk that is both nourishing and soothing,' says Kara Hochreiter, M.S., RDN, LD. Read on to discover why golden milk is Hochreiter's pick as the best late-night drink for gut health. Related: The Best Late-Night Snack for Gut Health, Recommended by Dietitians The star ingredient of this calming beverage—and the reason behind its golden hue—is turmeric. Known for its vibrant color, turmeric is a root that's typically enjoyed in powdered form, and it's brimming with anti-inflammatory compounds that may support gut health. In fact, studies suggest that curcumin—the main active compound in turmeric—can help reduce inflammation of the gut lining and, as a result, may help protect against autoimmune diseases like inflammatory bowel disease (IBD)., In addition to turmeric, golden milk contains several other anti-inflammatory spices, including cinnamon, ginger and black pepper. In addition to providing its own anti-inflammatory benefits, black pepper has also been shown to enhance curcumin absorption., Ginger has long been used as a natural remedy for easing nausea and indigestion. However, Hochreiter notes that this warming spice may also help keep food moving through your digestive tract, also known as gut motility. While more research is needed, studies suggest that ginger may help promote gastric emptying, improve gut motility and minimize indigestion., It's thought that these benefits are due to active compounds found in ginger, including gingerols and shogaols, which may help stimulate the production of digestive enzymes and promote gastrointestinal contractions to keep things moving. Staying hydrated is key for making bathroom visits a smoother experience—literally. Drinking enough fluid can help make stool easier to pass and reduce the risk of constipation. While we typically think of water when it comes to hydration, milk and plant-based milk alternatives also count toward your daily fluid goal. Additionally, some people suggest that turmeric may have a gentle laxative effect and be helpful for reducing symptoms of irritable bowel syndrome (IBS), including constipation. However, research is limited, with larger studies needed to confirm this effect. Related: 6 Sneaky Reasons You Can't Poop Sipping on a warm mug of golden milk can be a nutritious addition to your bedtime routine, helping you wind down after a long day—and if you don't have a bedtime routine yet, it may be a good time to start. Research shows that maintaining a regular sleep-hygiene routine can improve sleep quality, which in turn can support numerous other aspects of health. Hochreiter agrees: 'Pairing your drink with a relaxing bedtime ritual helps to transform this nourishing drink into an act of self-care. When sipped slowly, this warm and soothing drink can help to shift your body into a parasympathetic 'rest and digest' state, promoting restful sleep and optimal overnight gut healing.' Start by getting into comfortable, breathable clothes, putting your phone away and stepping into your kitchen. Add coconut milk (or other plant-based or cow's milk), turmeric, ginger, cinnamon, black pepper and sweetener of choice to a saucepan over medium heat and bring to a gentle simmer. Simmer for 10 minutes. Pour the milk into a mug and find a cozy, quiet spot in your home to sip slowly while reading or doing a guided meditation. Wrap up your routine by putting your mug in the sink, and don't forget to brush your teeth—after all, your dental hygiene can have a big impact on your gut health, too! When it comes to gut health, there's no one 'best' drink that's helpful for everyone. This is why Hochreiter recommends being wary of trendy beverages that make too-good-to-be-true claims about their benefits on gut health. Instead, she recommends sticking to these general guidelines and selecting a drink that works for your needs: Limit Added Sugars, Artificial Sweeteners and Gums: When possible, opt for drinks with minimal or no added sugars or artificial additives, as they may disrupt the microbiome and trigger symptoms, like bloating, in some folks. Instead, choose drinks that are naturally sweetened and contain easily recognizable ingredients. Choose Caffeine-Free Options: Caffeine-free beverages, like water, milk and herbal teas, tend to be gentler on digestion and less likely to disrupt your sleep. Look for Prebiotics or Probiotics: While they aren't the right fit for everyone, drinks containing prebiotics or probiotics may be beneficial for some. For example, kefir is a nutritious option that provides probiotics, as well as protein and potassium. Related: The Best Late-Night Drink for Weight Loss, According to Dietitians Rethinking your nightcap may be just what you need to fall asleep faster while also supporting gut health. And when it comes to which drink to sip on before bed, Hochreiter recommends opting for a warm mug of golden milk. In addition to lending a soothing aroma, the spices in this golden-hued beverage may help protect against inflammation in the gut and support healthy digestion. Plus, it's a flavorful way to boost your fluid intake for the day. So what are you waiting for? Make sure your spice cabinet is stocked and brew yourself a cup of golden milk for a moment of Zen before bed—it might just lead to better zzz's too! Read the original article on EATINGWELL
Yahoo
25-05-2025
- Health
- Yahoo
The #1 Nutrient for Brain Health as You Age, According to a Dietitian
Reviewed by Dietitian Kelli McGrane, M.S., RDOmega-3s, like EPA and DHA, support brain health and cognitive function as you age. Fatty fish, chia seeds and walnuts provide omega-3s, but supplements may be needed. Omega-3s fight inflammation, aid memory and may lower Alzheimer's you looking for ways to stay sharp as you get older? Maybe you've watched a loved one struggle with cognitive decline and want to avoid that. Or perhaps you simply want to be proactive for your brain health. No matter what the reason, we see you. And one of the best ways to do so is by incorporating more omega-3 fatty acids into your diet. Here's everything you need to know about omega-3s and brain health as you age. Omega-3 fatty acids are polyunsaturated fats found in three main forms: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). You need to consume these fats in your diet, as your body cannot make them in sufficient quantities on its own. Thankfully, seafood sources like salmon, fish oil and krill oil contain the omega-3 fatty acids EPA and DHA, while plant-based sources like walnuts, flaxseed and chia seeds contain ALA. Omega-3 fatty acids have shown promise in multiple areas of wellness, which is why they continue to receive the spotlight. From promoting heart health to reducing inflammation, improving mental health, cognition and more, the benefits of these necessary fats are far-reaching. According to one study, two in three Americans will experience some level of cognitive decline by the age of 70. Given the benefits omega-3s have shown so far regarding cognitive health, researchers are beginning to dive further into the effects this fat has on the aging brain. Before we dive into the science, here's a biology refresher. The omega-3 fatty acids EPA and DHA are critical components of cell membranes—meaning they play an important role in keeping the brain functioning and facilitating communication between cells. Simply put, they are a big deal when it comes to cognitive health. According to Taylor Wallace, Ph.D., CFS, FACN, your body can produce around 10% of the amount of EPA and DHA you need from ALA that's consumed in your diet. In other words, your body can convert ALA to EPA and DHA. However, as we age and with the onset of cognitive decline, this conversion rate starts to decline to less than 10%. "In both animal and human studies, when the diet is void of omega-3 fatty acids, the levels of DHA, in particular, in the brain decrease, accelerating aging and affecting memory," says Wallace. But don't let this scare you, says Mascha Davis, M.P.H., RDN. By incorporating omega-3s into your diet—yes, even starting today—you can begin to reap the benefits well into your future. "Omega-3s act as a powerful anti-inflammatory agent. When we experience chronic inflammation in the body, cognitive health may decline, and age-related chronic disease conditions may increase. Adequate daily intakes of omega-3s have been shown to help to reduce inflammation in the body and thus protect against some age- and inflammatory-related conditions," says Davis. After evaluating the available data focusing on the effects of omega-3 fatty acids on diet-related disorders, one report concluded that EPA and DHA supplementation has a beneficial impact on inflammatory markers, oxidative stress and brain health outcomes, among other positive effects. Another review had similar results, finding a link between omega-3 supplement intake and improvements in learning, memory, overall cognitive health and blood flow to the brain. In terms of disease prevention, one study found that higher blood DHA levels were associated with a reduced risk of Alzheimer's and all-cause dementia. Genetic factors also seemed to influence the benefits of DHA supplementation. The 2020-2025 Dietary Guidelines for Americans advise consuming fatty fish, like salmon, at least twice a week. However, given that 90% of Americans don't come close to meeting their recommended intakes every week, it's important to consider a fish oil supplement to help fill in the gaps. Those following a vegetarian or vegan diet can get EPA and DHA from algal oil supplements, which are derived from marine microalgae—the food source that fish use to store up EPA and DHA omega-3s in themselves. It's worth noting, though, that most supplements are underregulated, so be sure to choose one that has independent verification to ensure label accuracy. Both Wallace and Davis recommend a food-first approach for getting omega-3s but will recommend supplements when dietary intake is lacking as a practical way for people to meet their daily needs. Adequate intake recommendations for omega-3s haven't been updated in over 20 years. Keeping that in mind, the current guidelines recommend omega-3 intakes of 1.6 grams per day for men and 1.1 grams per day for women—but these numbers are reflective of ALA recommendations only. There are currently no U.S. government dietary recommendations for EPA and DHA. With that said, the American Heart Association recommends at least 250 mg per day of DHA and EPA to prevent heart disease. Omega-3 fatty acids, particularly EPA and DHA, are critical for healthy aging and cognition. While more research is needed on the recommended amounts for optimum brain health benefits, no matter how old you are, you should consider upping your intake of DHA and EPA omega-3 fatty acids. It's never too late—or too early—to start! You can increase your intake by eating fatty fish such as salmon, sardines and herring at least twice a week and incorporating plant-based sources like chia seeds, walnuts and flaxseeds on a daily basis. If you don't eat fish, consider taking a supplement. Most importantly, you should always speak to a healthcare professional before starting any supplements to ensure they're safe and align with your health needs. Read the original article on EATINGWELL
Yahoo
25-05-2025
- Health
- Yahoo
The #1 Gut-Healthy Snack to Buy at Aldi, According to a Dietitian
Reviewed by Dietitian Kelli McGrane, M.S., RDFriendly Farms Plain Low Sugar Greek Yogurt is a dietitian's No. 1 snack choice at Aldi for better gut health. It's high in protein, low in sugar and contains live cultures for better gut health. Plain Greek yogurt is versatile and can be used to make a wide variety of gut-healthy snacks.I'm a dietitian, and one of the most requested topics I get asked about is what foods to eat to support gut health. Many foods help foster a healthy and diverse microbiome, but if I'm shopping at Aldi, Friendly Farms Plain Low Sugar Greek Yogurt is my pick as the No. 1 snack to buy for better gut health. Besides being cost-effective—just $5.75 for a 32-ounce tub—it contains protein, probiotics and 0 grams of added sugar to keep your gut in tip-top shape. Here's everything you need to know about this healthy and versatile snack. When it comes to gut health, one of the main benefits of Friendly Farms Low Sugar Plain Greek Yogurt is that it contains probiotics—beneficial gut bacteria that aid digestion and stop the growth of harmful bacteria. Friendly Farms lists live active cultures on the label, including Streptococcus thermophilus, Lactobacillus delbrueckii subsp. bulgaricus, Bifidobacterium, L. acidophilus and L. paracasei. In addition to supporting digestive health, some of these species are linked with benefits for lactose digestion, reduced heart disease risk and immune health., Emerging research suggests that the types and amounts of protein you eat can have a major impact on the composition of the bacteria in your gut microbiome. In addition to containing probiotics, Friendly Farms Plain Low Sugar Greek Yogurt boasts 15 grams of protein per ¾-cup serving, making it one of the best high-protein foods for gut health. Plus, because it's high in protein, this Greek yogurt can keep you full longer, compared to many other snack options. Another reason I love this yogurt is that it contains only 2 grams of sugar and 0 grams of added sugar per ¾-cup serving. Being mindful of added sugar intake is beneficial regardless of your health goals and is particularly important for better gut health. Research shows that excess added sugar intake can disrupt the intestinal barrier, leading to increased gut permeability and risk of infection. I have a bit of a sweet tooth myself, so I get wanting something sweet to enjoy during the day or after dinner. Thankfully, Friendly Farms Plain Low Sugar Greek pairs perfectly with natural sources of sugar, like fresh and dried fruit. Speaking of adding fruit, perhaps my favorite thing about this yogurt is its versatility. Aldi has a wide variety of Greek yogurts to choose from, but I prefer Friendly Farms Plain, as it's like an empty canvas: I can add virtually any combination of toppings. Because I'm constantly on the go for work, I like meal-prepping yogurt parfaits for easy snacks that I can grab on my way out the door. Smoothies are another excellent use for this yogurt, as you can load your blender up with other gut-friendly ingredients, like spinach, berries and even oats. For a savory alternative, mix about ½ cup of this yogurt with ½ teaspoon of garlic powder and 1 tablespoon each of dried dill, onion and parsley. Divide the dip into small Mason jars along with some baby carrots and sliced cucumber for an easy snack and boost of veggies. Eating more Greek yogurt is just one of many ways to support a thriving and more diverse microbiome. Here are a few additional strategies to try: Eat foods that are rich in fiber, such as fruit, vegetables, whole grains, nuts and seeds. Fiber can help increase microbial diversity, promote colon health and keep your bowel movements regular. Incorporate more prebiotic foods, such as garlic, onion, bananas and oats. Prebiotics are food for probiotics and help support the growth of beneficial bacteria. Find ways to manage stress. Stress activates the fight-or-flight response in our central nervous system, which can lead to indigestion, diarrhea, constipation and nausea. Plus, research suggests that high levels of cortisol (a stress hormone) may lead to an imbalance of beneficial and potentially harmful gut bacteria. Yoga, reading, spending time with friends or going for a walk outside can all help to bring stress levels down. Friendly Farms Plain Low Sugar Greek Yogurt from Aldi is an excellent choice for supporting gut health. Packed with probiotics and containing 0 grams of added sugar and 15 grams of protein per serving, it's both affordable and nutritious. Its versatility allows you to mix in fruits, nuts, seeds or veggies for added nutrition. In addition to eating Greek yogurt, there are many other behaviors you can partake in to improve your gut health, such as consuming prebiotics and managing stress. Read the original article on EATINGWELL
