Latest news with #Leeming
Sydney Morning Herald
4 days ago
- Health
- Sydney Morning Herald
Eight foods that will trigger your IBS – and what to have instead
Fructose – this is a sugar that makes many fruits problematic. Polyols – these are sugar alcohols that occur naturally in stone fruits and some vegetables, as well as some processed foods as an additive. Fructans – it is most commonly consumed via onions, garlic and wheat. It is a fermentable (gas-producing) sugar. GOS or galactooligosaccharide – these are short-chain carbs that lurk in legumes, including beans, chickpeas, and lentils. Lactose – this is a sugar found in milk products. Loading The eight worst foods for IBS 1. Wheat Gluten gets a bad reputation but it is not always the enemy, suggests Dr Emily Leeming, a nutrition and microbiome scientist and the author of Genius Gut. 'Some people with IBS report feeling better on a gluten-free diet, but this isn't the case for everyone,' she says. In fact, if bread worsens your IBS symptoms, its gluten content may be a red herring: 'For some wheat-containing foods like bread and pasta – which contain high levels of both gluten and one or more FODMAP – it can seem like gluten is triggering issues, when in fact it's the FODMAP.' Studies suggest that for most IBS sufferers who find food containing gluten a trigger, the enemy is actually fructans, a type of sugar in FODMAP foods. 2. Dairy 'Dairy can be aggravating for people with IBS because they may struggle to digest lactose, a natural sugar found in milk products,' says Kalinik. But there is hope for dairy lovers. Fermented milk products like hard cheese or yoghurt may be better tolerated, she suggests. 'This is because during the fermentation process the lactose is mostly negated.' When faced with a cheese board, a portion of self-control is still advised. 'Even with fermented dairy it can be a case of being dose specific to the individual,' says Kalinik. 3. Beans and legumes Beans and legumes are high in fibre and if you are suffering from dysbiosis, or an imbalanced microbiome, high fibre meals can create gas or discomfort, says Rhian Stephenson, a nutritionist. That's because they contain another category of FODMAP – galactooligosaccharides or GOS. Loading These foods aren't unhealthy, stresses Stephenson. 'In fact, they are extremely important for the overall health of our microbiome and our nutrient intake. The problem only arises when we have an imbalance in our gut bacteria.' Soaking beans and legumes overnight, then rinsing before cooking, makes them easier for some (but not all) IBS sufferers to digest. 4. Alcohol A third of those with IBS say that alcohol makes their symptoms worse, says Dr Leeming. Some alcohol also contains FODMAPs so if you are sensitive to those, and find alcohol a trigger, Dr Leeming suggests you avoid rum and red wine. Clear spirits like gin and vodka are lower in FODMAPs but 'even a small amount of alcohol can act like an irritant to the gut barrier lining, and can affect how well your gut digests and absorbs nutrients,' she says. 5. Spicy foods 'Spicy foods can act as an irritant to the gut, and many individuals with IBS will already have more irritation or inflammation than those without IBS,' says Stephenson. Again though, don't throw out the Balti. 'It's important to look at the type of spicy food you're eating,' Stephenson stresses. 'Takeaways or shop-bought spicy meals may also have added chemicals, flavourings, sugars, and emulsifiers that can exacerbate IBS.' You might find homemade curry less aggravating. 6. Deep-fried or fatty foods Countless surveys have linked fatty and deep-fried foods with IBS symptoms. In one survey, more than half of respondents felt their symptoms are triggered when they eat fatty or fried foods. 'Deep fried foods are difficult to digest,' says Stephenson. 'They're often also ultra-processed, so can be fried in unhealthy, rancid oils, and be accompanied by higher amounts of sugar, preservatives, or emulsifiers, which can add to their potential effects on digestion.' Try grilling or air frying instead. 7. Coffee Mixed news for those who cannot wake up without a cup. One study showed that those without IBS who drank coffee were 16 per cent less likely to develop the condition than those that didn't. The opposite applies for those who already have IBS however. 'The caffeine in coffee can stimulate the gut, so food moves faster through your system and that can cause diarrhoea in those with sensitive guts,' says Dr Leeming. The cause can likely be located deep within your gut microbiome. Loading 'In some of my own research we found that coffee was one of the foods most strongly linked to gut microbiome composition,' says Dr Leeming. Coffee drinkers tend to have higher microbiome diversity. Still, Dr Leeming adds: 'If you have IBS and find caffeine to be a trigger for you, try switching to decaf or herbal tea. Peppermint tea contains menthol, found in higher amounts in peppermint oil capsules, which acts as an antispasmodic, easing sensitivity and pain.' We'll raise a mug to that. 8. High-FODMAP fruits and vegetables These include: Cruciferous vegetables such as broccoli, sprouts, cabbage and cauliflower. Onions and garlic. Fruits like apples, cherries and mango. Most of the time, explains Kalinik, they move through the gut without incident. In fact, they can be a boon 'because some of them are rich in prebiotics and they can have a positive impact on the health of our gut microbiome. When they move through the small intestine they naturally attract water and when reaching the large intestine act as a fuel source for our gut microbes'. For IBS sufferers, however, they can prove problematic. 'People with IBS can have problems with transition time through the gut. Their gut wall can be more sensitive and they may also have some level of 'dysbiosis' or imbalance of the gut microbiome,' says Kalinik. It's likely a combination of one or more of those factors that makes high-FODMAP foods an aggravating factor, causing symptoms like bloating, diarrhoea or constipation. 9. Sorbitol and xylitol Sorbitol and xylitol are sugar alcohols, or polyols, found naturally in various plants, but they're also produced commercially as artificial sweeteners in foods such as sugar-free chewing gum, mints and other low-calorie products. One review of studies found that people with IBS reported symptoms such as flatulence, bloating and abdominal discomfort, even when consuming lower amounts than people without IBS. 10. Cashews and pistachios Cashews and pistachios are both high in FODMAPs which can trigger IBS symptoms, even in small serving sizes. Stick to macademia nuts, walnuts, peanuts and pecans which are all low-FODMAP. Can you make high-FODMAP foods easier to digest? Cooking vegetables makes them easier to digest, but the gold standard dietary intervention for managing IBS symptoms, according to a study published in the journal Gut, is the low-FODMAP diet.
The Age
4 days ago
- Health
- The Age
Eight foods that will trigger your IBS – and what to have instead
Fructose – this is a sugar that makes many fruits problematic. Polyols – these are sugar alcohols that occur naturally in stone fruits and some vegetables, as well as some processed foods as an additive. Fructans – it is most commonly consumed via onions, garlic and wheat. It is a fermentable (gas-producing) sugar. GOS or galactooligosaccharide – these are short-chain carbs that lurk in legumes, including beans, chickpeas, and lentils. Lactose – this is a sugar found in milk products. Loading The eight worst foods for IBS 1. Wheat Gluten gets a bad reputation but it is not always the enemy, suggests Dr Emily Leeming, a nutrition and microbiome scientist and the author of Genius Gut. 'Some people with IBS report feeling better on a gluten-free diet, but this isn't the case for everyone,' she says. In fact, if bread worsens your IBS symptoms, its gluten content may be a red herring: 'For some wheat-containing foods like bread and pasta – which contain high levels of both gluten and one or more FODMAP – it can seem like gluten is triggering issues, when in fact it's the FODMAP.' Studies suggest that for most IBS sufferers who find food containing gluten a trigger, the enemy is actually fructans, a type of sugar in FODMAP foods. 2. Dairy 'Dairy can be aggravating for people with IBS because they may struggle to digest lactose, a natural sugar found in milk products,' says Kalinik. But there is hope for dairy lovers. Fermented milk products like hard cheese or yoghurt may be better tolerated, she suggests. 'This is because during the fermentation process the lactose is mostly negated.' When faced with a cheese board, a portion of self-control is still advised. 'Even with fermented dairy it can be a case of being dose specific to the individual,' says Kalinik. 3. Beans and legumes Beans and legumes are high in fibre and if you are suffering from dysbiosis, or an imbalanced microbiome, high fibre meals can create gas or discomfort, says Rhian Stephenson, a nutritionist. That's because they contain another category of FODMAP – galactooligosaccharides or GOS. Loading These foods aren't unhealthy, stresses Stephenson. 'In fact, they are extremely important for the overall health of our microbiome and our nutrient intake. The problem only arises when we have an imbalance in our gut bacteria.' Soaking beans and legumes overnight, then rinsing before cooking, makes them easier for some (but not all) IBS sufferers to digest. 4. Alcohol A third of those with IBS say that alcohol makes their symptoms worse, says Dr Leeming. Some alcohol also contains FODMAPs so if you are sensitive to those, and find alcohol a trigger, Dr Leeming suggests you avoid rum and red wine. Clear spirits like gin and vodka are lower in FODMAPs but 'even a small amount of alcohol can act like an irritant to the gut barrier lining, and can affect how well your gut digests and absorbs nutrients,' she says. 5. Spicy foods 'Spicy foods can act as an irritant to the gut, and many individuals with IBS will already have more irritation or inflammation than those without IBS,' says Stephenson. Again though, don't throw out the Balti. 'It's important to look at the type of spicy food you're eating,' Stephenson stresses. 'Takeaways or shop-bought spicy meals may also have added chemicals, flavourings, sugars, and emulsifiers that can exacerbate IBS.' You might find homemade curry less aggravating. 6. Deep-fried or fatty foods Countless surveys have linked fatty and deep-fried foods with IBS symptoms. In one survey, more than half of respondents felt their symptoms are triggered when they eat fatty or fried foods. 'Deep fried foods are difficult to digest,' says Stephenson. 'They're often also ultra-processed, so can be fried in unhealthy, rancid oils, and be accompanied by higher amounts of sugar, preservatives, or emulsifiers, which can add to their potential effects on digestion.' Try grilling or air frying instead. 7. Coffee Mixed news for those who cannot wake up without a cup. One study showed that those without IBS who drank coffee were 16 per cent less likely to develop the condition than those that didn't. The opposite applies for those who already have IBS however. 'The caffeine in coffee can stimulate the gut, so food moves faster through your system and that can cause diarrhoea in those with sensitive guts,' says Dr Leeming. The cause can likely be located deep within your gut microbiome. Loading 'In some of my own research we found that coffee was one of the foods most strongly linked to gut microbiome composition,' says Dr Leeming. Coffee drinkers tend to have higher microbiome diversity. Still, Dr Leeming adds: 'If you have IBS and find caffeine to be a trigger for you, try switching to decaf or herbal tea. Peppermint tea contains menthol, found in higher amounts in peppermint oil capsules, which acts as an antispasmodic, easing sensitivity and pain.' We'll raise a mug to that. 8. High-FODMAP fruits and vegetables These include: Cruciferous vegetables such as broccoli, sprouts, cabbage and cauliflower. Onions and garlic. Fruits like apples, cherries and mango. Most of the time, explains Kalinik, they move through the gut without incident. In fact, they can be a boon 'because some of them are rich in prebiotics and they can have a positive impact on the health of our gut microbiome. When they move through the small intestine they naturally attract water and when reaching the large intestine act as a fuel source for our gut microbes'. For IBS sufferers, however, they can prove problematic. 'People with IBS can have problems with transition time through the gut. Their gut wall can be more sensitive and they may also have some level of 'dysbiosis' or imbalance of the gut microbiome,' says Kalinik. It's likely a combination of one or more of those factors that makes high-FODMAP foods an aggravating factor, causing symptoms like bloating, diarrhoea or constipation. 9. Sorbitol and xylitol Sorbitol and xylitol are sugar alcohols, or polyols, found naturally in various plants, but they're also produced commercially as artificial sweeteners in foods such as sugar-free chewing gum, mints and other low-calorie products. One review of studies found that people with IBS reported symptoms such as flatulence, bloating and abdominal discomfort, even when consuming lower amounts than people without IBS. 10. Cashews and pistachios Cashews and pistachios are both high in FODMAPs which can trigger IBS symptoms, even in small serving sizes. Stick to macademia nuts, walnuts, peanuts and pecans which are all low-FODMAP. Can you make high-FODMAP foods easier to digest? Cooking vegetables makes them easier to digest, but the gold standard dietary intervention for managing IBS symptoms, according to a study published in the journal Gut, is the low-FODMAP diet.
NZ Herald
02-08-2025
- Health
- NZ Herald
Smoothies: Health boost or sugary trap?
Smoothies vs juice – which is better? Smoothies do have an edge here. You could, of course, juice those fruits and vegetables to make them more palatable, but 'when you juice, you're extracting the liquid and getting rid of most or all of the pulp that contains most of the fibre,' says Leeming, whereas, 'when you whizz fruit and veg into a smoothie you keep the fibre'. Fibre feeds your gut microbiome, producing short-chain fatty acids that our bodies cannot otherwise make and which are vital for the health of both your gut and your brain. In fact, says Leeming: 'Fibre has many underappreciated benefits. Every additional 5g of fibre you eat each day is related to a 5% lower risk of depression, and every 7g of fibre (that's about half a can of beans) is linked to a 9% lower risk of heart disease, 6% lower risk of Type 2 diabetes and an 8% lower risk of colorectal cancer.' Most of us eat just 60% of the recommended 30g of fibre per day. So, says Leeming: 'Swapping juice for smoothies can be a great way to get more fibre.' Why smoothies might not be as healthy as you think There is, however, a catch, explains Leeming. When you eat a fruit or vegetable in its natural whole state, it adds bulk to your stomach, triggering your stretch receptors and signalling to your brain that you are getting full. When you blend those ingredients into a smoothie, you mess with this system, so you are more likely to eat more than your body actually wants or needs. Plus, there's your blood sugar to consider says Dr Federica Amati, the head nutritionist at science and nutrition company Zoe and the author of Every Body Should Know This. 'For people who have poor blood sugar control, some smoothies – even if they are pure fruit – are likely to cause a pronounced blood sugar response, and that's another reason why consuming the whole fruit is better. When we make fruit juices, cell walls in the fruit are broken down which releases the sugars inside. This means that the sugar can be more rapidly absorbed into your bloodstream.' A recent survey conducted in Korea found that the average smoothie served in the country's cafes contained the equivalent of 13 teaspoons of sugar. If you are buying a bottle (rather than blending your own at home) there may be other things to consider, says Amati. 'Some shop-bought smoothies can be minimally processed, but many products contain emulsifiers, added sugars and sweeteners, and artificial colourings and flavourings. So, as always, it's good to check the label.' Can smoothies help you lose weight? The short answer is no. 'Smoothies are often marketed as a quick-fix weight-loss hack, but that's not the case,' says Dr Amati. Smoothie-based diets and so-called detoxes often advise you to replace a meal with a drink. But, warns Amati, this only works if it puts you in a calorie deficit (consuming fewer calories than your body burns). This pattern, she stresses, is not sustainable in the long term: 'Even if you lose weight, it'll come straight back on when you inevitably give up and start eating more again. 'Also, replacing meals with smoothies can mean people don't eat enough variety of foods and nutrients such as protein.' This, she explains, can be a problem, especially for older adults, as protein helps to keep us healthy in myriad ways, from maintaining your muscles to keeping your immune system strong. Tips to make your smoothies healthier Here are some easy ways to get the most nutritional value from your smoothie: Make your own smoothies Add in nuts and seeds for fibre Focus on vegetables over fruits Add protein powder for extra nutritional value 'If you love smoothies, try to make your own at home,' says Dr Leeming, and try to avoid adding sugars. Instead 'for an extra fibre boost for your gut bacteria, add in nuts and seeds, like chia seeds and peanut butter,' she suggests. Plus: 'Tofu is a great way to bump up both protein and fibre while adding creaminess. Avocados are surprisingly high in fibre considering their healthy fat content, and also make a great add-in.' Eve Kalinik, a nutritional therapist, agrees: 'I typically recommend that smoothies are more veg than fruit focused, as otherwise they can be rather high in sugar, albeit natural. Add protein powder for extra nutritional value. I really like Hermosa Protein powders for their meticulous sourcing of ingredients.' Should you ditch bananas from a smoothie? Ideally, yes. While bananas can make your smoothie creamier, berries are lower in sugar and, last year, a study published in the Royal Society of Chemistry journal Food and Function highlighted another reason to ditch the yellow fruit. Remember those healthy flavanols? After study participants drank a berry-and-banana smoothie, tests showed they had far lower levels of flavanols in their bodies compared with those who drank a berry-only mix. 'Bananas may be ruled out of the morning smoothie if you want to boost your flavanol intake, but on their own, they are still great fruits and can play an important role in many healthy diets,' writes the lead researcher. If you want to boost your flavanol levels, they conclude, you might consider blending berries with pineapple, oranges, mango or yoghurt instead. What do the experts say? Make them at home Don't neglect vegetables Consume slowly 'If you love smoothies, and you make them at home, they can form part of a healthy diet,' says Dr Amati. They are not, however, the quick health fix that many of us take them for. NHS guidelines state that a 150ml smoothie only counts as one portion of your five-a-day, no matter how many vegetables you squeeze into it. So, even if you have blended all the best ingredients to create a nutritionally balanced smoothie: 'don't neglect including vegetables in other meals during the day,' says Kalinik. 'Often, we don't take time over smoothies as we would do when eating whole foods,' she says. 'I like to encourage more mindful eating, as this can help us to better connect with our satiety cues, develop a better connection with our food and create pockets of recovery (or energy boosts) in the day. So if you are going to have a smoothie, take time to sip slowly and savour.' Verdict: Are smoothies healthy? 'The important reply is 'compared with what?''' suggests Amati. 'If you are cutting out sugar-sweetened soda by switching to smoothies, then overall – yes, that's healthier. But we shouldn't replace a well-rounded, plant-based meal with a smoothie.'
Yahoo
08-06-2025
- Entertainment
- Yahoo
RAF pilot's final flight after 45 years in the air
An RAF pilot has said he was "quite emotional" after making his final solo flight after a 45-year flying career which saw him amass about 16,000 hours in the air. Flt Lt Richard "Ricko" Offord, 64, from Richmond, North Yorkshire, first took to the skies for the air force in 1980 and has been based at RAF Leeming since 1998. During his career, he piloted several different models of fast jet and in 1995 was forced to eject from his Tornado F3 after a mid-air collision. Flt Lt Offord said he was "a bit sad" about his retirement, and was saluted by fire engines upon landing at RAF Leeming and surprised by colleagues, family and friends, but added: "I've had a pretty good innings." After his final flight, Flt Lt Offord, who is RAF Leeming's longest serving fast jet pilot, said: "I started flying fighters in 1982. It's quite a long time, so I'm not too upset." However, he said his time in the sky had not fully come to an end. "I'll carry on flying, but I can't do it in military planes," he explained. "You can only do it up to age 65, unfortunately, and I'm 65 on Tuesday, so this is it." Asked about any dramatic incidents during his long career, Flt Lt Offord said: "I was once knocked out and woke up on the ground in Lincolnshire. "We were doing air combat and I bumped into the other aircraft, so his tail and my wing came off. They don't fly very well without tails or wings." Pondering his lucky escape further, he added: "I didn't fly for a year due to back injuries, but all four of us ejected and everyone walked away, so that's the main thing." Speaking about the surprise welcoming committee and celebrations waiting for him after he landed for the final time in his Hawker Hunter at RAF Leeming, Flt Lt Offord said: "I had a little tear, to be fair." "I had no idea they were going to be here," he said. "The whole reception with mates and fire engines, it's made me a bit emotional." Listen to highlights from North Yorkshire on BBC Sounds, catch up with the latest episode of Look North. RAF Leeming
The Age
05-06-2025
- Health
- The Age
Drinking coffee linked to better ageing in women, new study finds
Along with the immediate sharpening many experience after drinking coffee, caffeine consumption has been found in multiple studies to enhance brain function, particularly short-term or 'working memory'. According to an analysis published in Neuroscience & Biobehavioural Reviews, 'the scientific consensus regarding basic cognitive functions is that caffeine in doses from 32 to 300 mg enhances fundamental aspects of cognitive performance, such as attention, vigilance, and reaction time'. This is thought to be due to caffeine blocking the adenosine receptors in the brain, which temporarily heightens memory and alertness. Coffee is also rich in polyphenols, 'a group of antioxidants and particularly chlorogenic acids (naturally occurring compounds that appear in plants such as coffee and tea) that are linked to many brain health benefits,' says Dr Emily Leeming, a nutritionist and author of Genius Gut: The Life-Changing Science of Eating for Your Second Brain. Loading These polyphenols are believed to be protective against Alzheimer's, the most common form of dementia. A 2023 meta-analysis published by scientists at Inje University in South Korea highlighted that for those who drank fewer than four cups a day, polyphenols 'may contribute to the prevention of neurodegeneration and cognitive decline'. Caffeine has also been shown to reduce amyloid-beta production and tau phosphorylation – key pathological hallmarks of Alzheimer's. Dr Gill Livingston, professor in psychiatry of older people at University College London, says that of the studies undertaken to date, 'the jury is still out but [caffeine] does not seem to harm you'. 2. It contains good bacteria that boost your gut health The polyphenols in coffee also act as 'potential prebiotics for your gut microbes,' Leeming says, boosting their growth and motility, and creating favourable conditions for other good bacteria to flourish. Research from ZOE, the nutrition app, found that coffee had the strongest food-microbiome association of 150 consumables they surveyed. Coffee drinkers had six to eight times more L. asaccharolyticus in their microbiome – a bacteria which also led to increased levels of hippurate, a key marker of metabolic and gut health. Leeming also points out that while much has been made of the potential upsides of coffee drinking, caffeine can be deleterious for our health if consumed too late in the day. She advises drinking it no later than noon, 'as caffeine floats around in our bloodstream long after the buzz has worn off, and can lead to a lower quality of sleep, even for those who have no problem getting to sleep after an evening espresso'. Poor sleep has repeatedly been found to increase mortality risk. There are concerns too that, as a high-caffeine diet increases the amount of calcium lost via urine, bone density could diminish if enough replacement calcium is not consumed. The Royal Osteoporosis Society advises that, 'if your calcium intake is low, or you have other risk factors for osteoporosis, aim to have no more than four cups of coffee a day'. 3. Coffee drinkers have improved heart health, studies show A study by Queen Mary University of London and the Budapest Semmelweis University in 2022 found that up to three cups of coffee a day had a protective effect on heart health, and led to a reduction in overall mortality rate and risk of stroke. Research published in the European Heart Journal in January, meanwhile, showed that morning coffee consumption was associated with improved heart health. Compared to non-coffee drinkers, those who consumed theirs in the morning were 16 per cent less likely to die of any cause, and 31 per cent less likely to die of cardiovascular disease. According to Tracy Parker, a senior dietitian at the British Heart Foundation, 'research shows that drinking moderate amounts of caffeine – up to four or five cups of coffee a day – doesn't seem to have a negative impact on the heart and should be fine for most people.' But she warns that excessive consumption (above the recommended 400mg daily), 'can lead to temporary increases in blood pressure and heart rate, as well as side effects like palpitations, anxiety, nausea and headaches.' Leeming also adds that 'not everyone reacts well to coffee. It can cause jitters, or digestive issues in some people.'
