Latest news with #WillBulsiewicz
Yahoo
5 days ago
- Health
- Yahoo
The 3 Best Frozen Vegetables for Gut Health, According to a Gastroenterologist
Key Points Frozen veggies give fresh-level nutrition, cost less, easy to store and are available year-round. Broccoli, okra and root veggies boost gut health with fiber and nutrients. Root veggies in diets support longevity, like in the Blue Zones that are known for healthy frozen vegetables is one of the best ways to always have budget-friendly nutritious options on hand. Plus, they're just as healthy as fresh veggies and more readily available, meaning you can enjoy your favorite flavors out of season. 'Frozen vegetables are amazing because they offer all of the nutritional value but at a fraction of the cost,' gastroenterologist Will Bulsiewicz, M.D., emphasized in an Instagram post. In the video, Bulsiewicz focused on three types of frozen vegetables that provide great benefits. Here are his recommendations—plus recipes to incorporate them into your meals. 1. Broccoli You may already have this in your freezer, but in case you weren't aware, frozen broccoli is one of the healthiest frozen veggies to have on hand. 'Broccoli is a cruciferous vegetable, it's high in fiber, it's got tons of cancer-fighting phytochemicals, it's amazing,' Bulsiewicz said. Try one of these recipes that start with a bag of frozen broccoli, from our One-Pot Lemon-Broccoli Pasta with Parmesan to our Stovetop Veggie Frittata. 2. Okra If you're an okra lover, you can enjoy it all year long when stored frozen—and it's also great for your gut health, according to Bulsiewicz. 'It has mucilage, which is the stuff that's gelatinous and actually that's incredibly good for your microbiome,' he explained. We love hearing this news because it's just the season for comforting recipes like our Shrimp & Okra Gumbo. 3. Root Vegetables You really can't go wrong with a veggie blend, and for Bulsiewicz, frozen root vegetables are a must-add for your cart. 'Root veggies [are] so in for fall season,' the cookbook author said. 'If you look at the blue zones, people coming from the blue zones, 65% of the calories are coming from root veggies, legumes and whole grains. You need more of these.' The blue zones that Bulsiewicz is referring to are the five areas of the world that have populations which tend to live longer than the average life span, primarily due to their healthy eating patterns and lifestyles. Sheet-Pan Roasted Root Vegetables are an easy veggie side dish, or try them on top of this Goat Cheese Polenta for a cozy bite. Our Expert Take Frozen vegetables aren't just convenient—they're a smart and affordable way to support your gut health and overall wellness year-round. Recommended by gastroenterologist Dr. Will Bulsiewicz, these veggies—broccoli, okra, and root vegetables—offer unique benefits backed by science. Making them a regular part of your meals helps nourish your microbiome and aligns with dietary patterns linked to longevity and better digestion. Read the original article on EATINGWELL
Yahoo
07-08-2025
- Health
- Yahoo
The #1 Ingredient to Add to Your Coffee, According to a Gastroenterologist
Key Points Some spices can upgrade your coffee with added health perks, like improved digestion and reduced inflammation. Gastroenterologist Will Bulsiewicz suggests cinnamon, turmeric, and ginger for gut and heart health support. Spicing your coffee with pantry staples is an easy way to boost flavor and support overall your morning coffee may have received the same treatment for as long as you can remember, it may be time to switch up—or rather, spice up—your routine. Gastroenterologist Will Bulsiewicz, M.D. dished about the spices he enjoys adding to his coffee to "supercharge its benefits" in one of his Instagram posts. "Want to spice up your coffee? This is what I'm adding to my morning coffee so I can spice up my day," Bulsiewicz said at the start of the Instagram video. Read on to learn more. Spices to Add While many of the spices Bulsiewicz recommends are seasonal favorites, he gives the green light to use them any time of year. "Cinnamon, so foundational," says Bulsiewicz, standing in the spice aisle at the grocery store. "It's sweet, it goes well with everything and you can pair it with other spices." Whether you're adding cinnamon to your coffee grounds or mixing it in after it's brewed, you can't go wrong with a nutritious and delicious cinnamon coffee. For even more punch, Bulsiewicz recommends going the extra mile and adding pumpkin spice to your coffee drink of choice. Pumpkin spice typically includes cinnamon, ginger, nutmeg and cloves, which are some of the healthiest spices to add to your routine. While you may be tempted to order a pumpkin spice drink from Starbucks or Dunkin' during the fall months, try making your own Pumpkin Spice Latte at home for a healthier, cheaper option—plus, you can make it any time of the year. But what does Bulsiewicz especially love adding to his own cup of joe? It's a mix of three spices: cinnamon, turmeric and ginger. "These three spices together are amazing," he said. "I usually will add a little bit of soymilk to it as well." The combination of turmeric and ginger is an antioxidant-rich blend that provides benefits like supporting heart health, reducing inflammation and relieving stomach pains. We love these Turmeric & Ginger Shots to support immunity. Drinks like our Ginger Tea and Turmeric Latte highlight the spices in a healthy and tasty way. Our Expert Take Like Bulsiewicz, we're big fans of adding more spice to life. Many pantry spices you probably already have can help fight gut inflammation, and by including them in your daily coffee, snacks or other meals, you may see improvements in your gut (and overall) health. So open up your spice cabinet, fish out your favorite flavors and stir them into your coffee or tea—your gut will thank you for it. Read the original article on EATINGWELL
Yahoo
31-07-2025
- Health
- Yahoo
5 Things You Should Do Every Day for Your Gut Health, According to a Gastroenterologist
Key Points Add fiber and probiotics daily to help your gut, digestion, mood and even sleep quality. A diverse, plant-rich diet with fermented foods can support a healthy microbiome. Small habits like morning coffee tweaks or blue light glasses can benefit gut and brain care of your gut health can be tricky. When your microbiome—that's the neighborhood of trillions of bacteria living in your gut—is off-balance, the results can affect your sleep, weight and even digestion, among other things. What you eat can have an influence on your gut health, which is why we're all about eating lots of fiber and probiotics, and your daily habits can also make an impact. The good news is that Will Bulsiewicz, MD, MSCI, the gastroenterologist who goes by Dr. B, shared a list of five essential things that he does to protect his gut health each day. His list includes some basic dietary tips we can get behind, plus one great suggestion that will help you get a good night's rest. While not every piece of advice will work for every person, these doc-approved habits are a great way to start. 1. Enjoy Your Morning Cup of Joe "Coffee actually has prebiotics in it already, but I actually like to put in a soluble fiber supplement and some spices, really take it up to the next level," Bulsiewicz says. Spices can be a great way to add a little anti-inflammatory kick to your cup of coffee, especially since warm-sweet options like cinnamon and clove are among the very best spices for reducing inflammation. While we don't always recommend supplements, a soluble fiber supplement can be a resource if you have a hard time getting enough from your diet alone. Research indicates that eating more soluble fiber could be great for your health, from making antibiotics more effective to reducing your dementia risk. Just keep in mind that you can also get in lots of soluble fiber from whole foods, like oats, legumes and fruit. 2. Eat Fermented Foods Fermented foods are rich in probiotics, the beneficial bacteria that can help your gut balance itself out and even support digestion. There are plenty of ways to work this tip into your diet, from kimchi and sauerkraut to yogurt and kombucha. If you don't think of yourself as a person who enjoys the funky tang of condiments like miso or kraut, you could opt for a serving of kefir or mix your favorite fruit with ice and yogurt for a quick smoothie. 3. Don't Count Calories—But Eat More Plants "Stop counting calories," Bulsiewicz says. "Start counting plants. Enough with the dietary restrictions—let's live a life of abundance with as many different varieties of plants as possible." We couldn't agree more with this plant-focused advice. There are so many health benefits to eating a plant-based diet, but an eating pattern made up of predominantly plants with occasional servings of meat or animal products can also be beneficial. That kind of plant-focused diet, which is less stringent than a plant-based one, could be especially good for your heart health. 4. Diversify Your Plate Sometimes the oldest advice is still the best. Eating lots of different kinds of foods—veggies, fruits, whole grains, healthy fats and heart protein—from meal to meal is a great way to make sure you're getting the nutrients you need to thrive as well as delicious, varied meals that won't get you stuck in a dinner rut. (That principle is just part of the reason we love the Mediterranean diet so much.) A mix-and-match option like our sheet-pan dinner formula is a simple way to start mixing up your dinner-time routine, and those recipe ideas will ensure that you at least get some protein and veggies on your plate. You could also lean on easy, pile-it-on bowls to get in all those necessary nutrients. Recipes like our Salmon Rice Bowl, Vegetarian Protein Bowl and Cilantro-Lime Shrimp Bowl are customizable and low-effort, so you can eat diverse foods without adding tons of cooking time to your schedule. 5. Wear Blue Light-Blocking Glasses Before Bed You might be surprised to see this tip show up on a list focused on healthy eating, but research has shown that your exposure to blue light just before bed can have quite an impact on your health. Blue light stimulates your brain—yup, even when you're sleeping—so donning blue light-blocking glasses can help you wind down at the end of the day and get better sleep. If you need helpful lenses before bed to read, keep an eye out for blue light-blocking readers or even splurge for a blue light filter on your next pair of prescription eyeglasses. Our Expert Take Supporting your gut health doesn't have to mean overhauling your entire routine. Simple, daily habits—like adding more plants to your plate, enjoying fermented foods and limiting nighttime blue light—can go a long way. The key is consistency and variety. Start small, listen to your body and build a gut-friendly lifestyle that works for you. Read the original article on EATINGWELL
Yahoo
29-07-2025
- Health
- Yahoo
The #1 Nut for Gut Health, According to a Gastroenterologist
Key Points Gut health can be influenced by many things, including what you eat, stress and exercise. Walnuts may help improve gut health thanks to their fiber, healthy fats and antioxidants. Eat walnuts as is, use them as a crust for fish, or add them to salads, cereal and we take care of our gut health, we are not only supporting digestion but also potentially bolstering our immune system, mood and energy levels. The gut is home to trillions of microorganisms that can support nutrient absorption, reduce inflammation and may help lower the risk of some chronic diseases. When it comes to nurturing our gut health, the food choices we make can significantly impact our microbiome—all those microorganisms living in it. Among the various options available, nuts stand out as a particularly beneficial choice. With their crunchy textures and delightful flavors, nuts are not just a tasty snack but also a powerhouse of nutrients that support our digestive system. While all nuts provide digestion-friendly fiber, one type of nut tops our list as the best choice out there to help keep your gut health in tip-top shape. To dive deeper into this topic, we consulted a gastroenterologist to uncover which choice claims the title of the No. 1 best nut for gut health. The answer? Walnuts. Here are four reasons why these nuts, known for their heart and brain benefits, are also good for your gut. Why Walnuts Are So Great for Gut Health They Provide Fiber A 1-ounce serving of walnuts contains 2 grams of fiber (1 oz. is equal to about 14 walnut halves). 'Fiber is beneficial to our microbiome,' explains Will Bulsiewicz, M.D., a board-certified gastroenterologist. 'Yet the vast majority of Americans are nowhere close to achieving even the minimum recommended amount of this nutrient." Fiber plays a crucial role in supporting gut health by promoting regular bowel movements and preventing constipation. It aids in the maintenance of a balanced gut microbiome by providing nourishment for beneficial bacteria. This support helps to create a healthier digestive environment. They Provide Omega-3 Fatty Acids Walnuts are also an impressive source of omega-3 fatty acids, a heart-healthy fat that Bulsiewicz says is also good for gut health. These fatty acids may enhance the growth of beneficial gut bacteria, as well as help reduce gut inflammation, both crucial for maintaining the integrity of the gut lining and preventing intestinal hyperpermeability, also known as leaky gut. The gut lining is a barrier that allows nutrients and water through to the bloodstream while keeping out toxins and bacteria. However, a breakdown in this lining—leaky gut—allows these bad actors through, which can lead to inflammation and other health problems. They Support the Production of Butyric Acid Butyric acid is a short-chain fatty acid that helps maintain the health of the colon. An increased level of butyric acid is a plus for your microbiome because this fatty acid encourages the growth of beneficial bacteria while inhibiting harmful ones. It's also associated with less inflammation in the gastrointestinal tract, supports intestinal function and promotes blood flow and gut motility to improve digestion. They Provide Antioxidants The antioxidants present in walnuts may play a role in maintaining gut health by protecting gut cells from oxidative stress, a condition that can lead to cellular damage and inflammation. Walnuts contain a plethora of antioxidant compounds, such as ellagitannins and flavonoids, that further protect the digestive tract and reduce inflammation. One review of 33 studies suggests that eating walnuts as part of a healthy diet may help reduce overall disease risk, including risk of colorectal cancer. Other Strategies to Support Gut Health While eating walnuts may bolster gut health in different ways, it's certainly not the only thing you can do. Here are other dietitian-recommended practices that can help keep your microbiome happy: Chew slowly and thoroughly. Digestion begins in the mouth, and eating quickly may cause digestive distress. 'Eating slowly and chewing really well helps tremendously and also aids in preventing overeating,' says Mascha Davis, M.P.H., RDN. Incorporate probiotic-rich foods. Yogurt, kefir, fermented vegetables, sauerkraut, kimchi and miso are fermented foods that pack probiotics, live bacteria that can help restore and regulate gut bacteria, says Melissa Mitri, M.S., RD. In addition, one study found that eating these types of foods every day for 10 weeks boosts the diversity of gut bacteria and reduces inflammation, adds Kaytee Hadley, M.S., RDN. This was in comparison to a high-fiber diet, which had different effects like improving microbiome function. This emphasizes how fiber and fermented foods work together to maintain a healthy gut. Limit alcohol consumption. Alcohol is a gut irritant that causes inflammation and microbiome imbalance. 'Excessive alcohol consumption can negatively affect gut health,' says Wan Na Chun, M.P.H., RD. 'This imbalance can result in digestive issues, such as bloating and diarrhea, and can contribute to more serious conditions like leaky gut syndrome, where the intestinal lining becomes more permeable." Follow an active lifestyle. Get moving in some way, every day. 'Emerging research suggests that exercise can positively influence the composition and diversity of the gut microbiome,' says Chun. 'Regular physical activity may increase the abundance of beneficial bacteria, which can contribute to better digestion, enhanced immune function and reduced inflammation." Our Expert Take One simple way to support gut health is to include more walnuts in your diet. Walnuts are rich in fiber, fatty acids and antioxidants that promote healthy gut bacteria and a diverse microbiome for better gut health. And they're versatile, too. Along with making them a go-to snack-time nosh, try our Spinach Walnut Pesto, Walnut-Rosemary Crusted Salmon or any of our other healthy walnut recipes. Your gut will thank you. Read the original article on EATINGWELL
Yahoo
17-07-2025
- Health
- Yahoo
Sourdough vs. Whole-Wheat Bread: A Gastroenterologist Shares Which Is Better for Your Gut
Reviewed by Dietitian Katey Davidson, RD, CPTKey Points Sourdough bread and whole-wheat bread are both nutritious options, depending on your health goals. Choose breads that are minimally processed and low in added sugars. Pair these breads with healthy fats and other wholesome ingredients to support better is arguably one of humanity's greatest culinary accomplishments. But picking the 'best' bread for your health—particularly for your gut—can be tricky territory. Between sourdough's tangy allure and whole-wheat bread's fiber-heavy reputation, the bread aisle can feel like a battleground of choices. We spoke with Will Bulsiewicz, M.D., MSCI, a gastroenterologist, to help us break down the doughy details for you. This article dives into the gut-health benefits of sourdough and whole-wheat bread, backed by expert insight, so you can make an informed (and tasty) choice for your next slice. Benefits of Sourdough Bread for Gut Health Sourdough bread isn't just a trendy item on brunch menus. It offers some real, scientifically backed perks for your gut. It's one of the oldest types of bread, dating back to around 2000 B.C., when the ancient Egyptians first used it. It was likely discovered by accident when wild yeast landed on dough left out in the open, causing it to ferment and develop sourdough's signature flavor and texture. At the time, people didn't realize that sourdough had health benefits, too. Here's why your microbiome might give it two thumbs-up. It's a Source of Friendly Bacteria The key to sourdough is the starter—a mix of flour and water where natural yeast and beneficial bacteria grow. Some of the bacteria in sourdough, called lactic acid bacteria, are considered probiotics and may support gut health. 'Traditional sourdough can be great for gut health, thanks to the fermentation process,' explains Bulsiewicz. 'The natural bacteria and yeasts transform the bread—making it easier to digest with a lower glycemic index, more bioavailable nutrients, less pesticides and antinutrients and a punch of acidic flavor. The end product is both delicious and nutritious.' May Be Easier to Digest Than Other Breads If bread normally leaves you bloated, sourdough might be your gut-friendly hero. Its fermentation process breaks down gluten and other hard-to-digest compounds, making it gentler on the stomach. In fact, some gastroenterologists recommend sourdough as a better alternative for individuals with irritable bowel syndrome (IBS) or mild gluten sensitivity—though those with celiac disease should avoid it. One reason sourdough is easier to digest is that it contains lower levels of fructans, a type of carbohydrate that can cause problems for people with IBS. Compared to regular wheat breads, sourdough's fermentation process significantly reduces these compounds, helping to ease digestion. Bulsiewicz cautions that not all sourdough breads are created equal. 'Many store-bought versions skip the fermentation process altogether and are loaded with the same high-risk ingredients as other commercial breads. If you've got the time, try making sourdough at home. It's easier than it looks, and the best part is, you're in full control of the ingredients.' Alternatively, visit a local bakery that focuses on fresh, high-quality ingredients. Packed with Nutrients Your Gut Loves Fermentation doesn't just make sourdough tastier—it makes it more nutritious, too. Key minerals like zinc, magnesium and iron become more bioavailable, meaning your body can absorb them more easily. These nutrients are important for a well-functioning gut, as they support various aspects of gut health. For example, magnesium may be linked to better gut microbial diversity while reducing potentially harmful bacteria like Enterobacteriaceae. Benefits of Whole-Wheat Bread for Gut Health Whole-wheat bread might not have the same trendy charm as sourdough, but it's a nutritional powerhouse in its own right. Here's why it's still a strong contender for your gut health. A Source of Fiber to Fuel Your Gut Microbiome Fiber is like a buffet for the healthy bacteria in your gut. Whole-wheat bread is a natural source of insoluble fiber, which helps maintain regular digestion and feed beneficial gut bacteria. Many gastroenterologists stress the importance of fiber as a foundational element for gut health, and whole-wheat bread delivers it in spades. 'Whole-wheat bread can be beneficial for your gut, especially when it's made with whole grains that are high in fiber. Fiber is fuel for your gut microbes, helping them produce short-chain fatty acids that reduce inflammation and support overall health,' explains Bulsiewicz. Helps Maintain Regular Digestion Because it's packed with fiber, whole-wheat bread supports a more regular digestive routine. If you're prone to constipation or irregular bowel movements, the fiber in whole-wheat bread acts like a gentle broom, sweeping waste through your digestive tract. It's good news for anyone looking to reduce digestive discomfort. A Source of Important Nutrients Whole-wheat bread doesn't just benefit your gut—it supports your overall health, too. Fortified varieties contain B vitamins, which play key roles in energy production and metabolic function, along with minerals like iron. While these nutrients don't all directly impact gut health, they are important for overall health. Low in Added Sugars True whole-wheat bread is minimally processed and often doesn't include the added sugars and artificial ingredients that may negatively impact gut health. When purchasing whole-wheat bread, look for options labeled '100% whole grain' or '100% whole wheat,' as some breads marketed as 'wheat' are mostly refined flour in disguise. 'Not all whole-wheat breads are created equal,' Bulsiewicz warns. 'A lot of what you'll find on supermarket shelves is actually highly processed and loaded with additives and hidden sugars that can do more harm than good.' Limiting added sugars is linked to many health benefits, while consuming excess added sugars may negatively impact heart health. The Final Verdict So, which is better for your gut health: sourdough bread or whole-wheat bread? The truth is, it depends on your individual needs and preferences. Both have distinct gut-friendly benefits. Bulsiewicz shares his personal preference: 'I'll take a properly fermented sourdough from good, organic flour every day of the week. That's my top choice among breads. But a well-made, minimally processed whole-wheat bread that's high in fiber can also be a great option. What matters most isn't whether it says 'sourdough' or 'whole wheat' on the label—it's what's actually in the bread.' For ultimate gut health, you don't have to choose one over the other. Consider alternating between the two or even combining them into one diet by incorporating sourdough for breakfast and a hearty whole-wheat sandwich for lunch. Variety keeps your gut microbiome diverse and happy. Additional Tips for Gut Health Bread is just one piece of the puzzle when it comes to a healthy gut. 'Bread doesn't need to be demonized,' reminds Bulsiewicz. 'It can be part of a balanced, gut-friendly diet. It's not about being perfect, it's about making better choices. No matter what kind of bread you prefer, I always recommend looking for ones with simple ingredients, low added sugar and a good amount of fiber.' He also offers a practical tip: 'Pair your bread with a healthy fat like avocado. It's delicious and it helps smooth out your blood sugar response.' Here are some other tips to support your gut health: Eat More Fermented Foods: Include items like yogurt, kefir, sauerkraut, kimchi and miso in your diet to add even more probiotics. Stay Hydrated: Water helps move fiber through your digestive tract effectively. Exercise Regularly: Physical activity supports healthy digestion. Our Expert Take When it comes to gut health, both sourdough and whole-wheat bread have earned their rightful place at the table. Sourdough's fermentation process gives it unique digestibility and nutrient boosts, while whole-wheat bread's fiber content is great for microbiome support. The best choice depends on your personal gut-health goals and dietary needs. But remember, the ultimate key to gut health lies in a balanced diet, regular exercise and keeping your stress levels in check. Now, go ahead and toast (literally) to your health with your bread of choice! Read the original article on EATINGWELL
