Latest news with #digestion
The Independent
20 hours ago
- Health
- The Independent
Suffer from bloating? This vegetable will improve your digestion
Zucchini is a low-calorie vegetable recommended for reducing bloating due to its high water content. Its low fermentable carbohydrate content makes it gentle on sensitive stomachs, including those with irritable bowel syndrome. A single average-sized zucchini provides approximately 2 grams of fibre, which is beneficial for digestion. The water content in zucchini helps to flush out excess bloat from the body. Other summer squashes, such as yellow summer squash, also offer important nutrients like Vitamin C and potassium for hydration.
Washington Post
a day ago
- Health
- Washington Post
Why does travel make me constipated? A gastroenterologist explains.
Adapted from an online discussion. I have to travel for work sometimes and may be gone a week or more. I end up not having a bowel movement the entire time I'm gone. By the end, I'm bloated and miserable. Any suggestions? Here's a fact: We all poop weirdly on vacation. That goes for any kind of travel, whether for work or pleasure. Our bowel movements love a routine. We're wired to optimally poop at certain times: within the first one or two hours upon waking, soon after eating meals, after a cup of coffee and after exercise. These classic triggers tell our colon to start contracting — propelling our poop forward and helping us feel the 'urgency' to go. When we travel, everything about our routine goes awry. We're running around and become easily stressed, which greatly alters our poop patterns, and we're often left with no choice but a public bathroom when we feel the call. That alone creates so much poop anxiety that people are just unable to go. Furthermore, when we travel, we tend to drink less water, eat more processed, carb-rich foods either on the go or indulging at restaurants, and we rarely get to drink coffee and exercise the same ways we do in the comfort of our home routines (sitting for hours on a plane isn't helping your bowels one bit). Because of all this, traveler's constipation is quite common. I strongly recommend you start taking something that will help at the start of the trip — even a day or two before leaving. It's always easier to get ahead of a problem than to chase after it when it becomes a crisis. Start with something easy like an extra fiber supplement or MiraLax, which is a mild laxative that pulls water into your intestine. If that doesn't do the trick and you find you're seriously backed up, go for a stimulant laxative like senna, which you can pick up over the counter. My brother has watery, loose stools, four or more times a day. He does admit that it would be nice not to go so often, so what OTC remedy could he try? You don't need to poop once a day to be healthy. The number of times we poop depends on a multitude of individual factors — our diets, our exercise patterns, how stressed we are and our circadian rhythm to name a few (did you know that, unlike many other organs, your colon rises and shines just like you do — it's why having a bowel movement in the first hours after waking is easier than later in the day!) So I tell my patients that 'normal' is what's comfortable for you. In general, Americans think that anywhere from three bowel movements per week to three bowel movements per day is 'normal.' It sounds like, for the most part, your brother is pleased with his habits. Four stools a day is on the higher end of typical, and I can't comment specifically on his situation without knowing his whole history. But assuming all else is stable, and he's perfectly content, I might let someone like this be. If he finds that the frequent call of nature is interfering with his ability to socialize, or leading to discomfort, he should absolutely talk to his physician. 'Change' is definitely possible ('improvement,' however, depends on your perspective here). Perhaps the thing I love most about your asking this is that you and your brother seem to have a healthy open dialogue about poop! In so many families, this is not the case. In my own poop-friendly family, my father is also a gastroenterologist, so you can imagine what a delight the pair of us are at dinner parties. After being as regular and predictable as Old Faithful until the age of roughly 48 (I'm a 51 year-old male), I find that I rarely have the sort of satisfying, bowel-emptying events that typified my 30s and 40s. Is this normal for a man of my age? Dear Poopless, Lord Tennyson once wrote: ''Tis better to have loved and lost than never to have loved at all.' The same could be said of a great poop. Much like love, those who have known a life of effortless bowel movements suffer dearly when it's lost, but I'm happy to hear that you were able to experience that sheer joy for so many years. And I'm optimistic we can get you back on track! Our bodies are constantly changing. Sure, some of it is age — constipation, after all, comes for us all and is more common among older Americans. But it's often other factors for which we may not be connecting the dots: Has your exercise routine shifted? Did you start any new medications or supplements? Has stress from your job, relationships or family shifted? For women, are you entering menopause? I love starting with old-fashioned psyllium husk when things first begin slowing down. Fiber is a powerful, shape-shifting ally — it can bulk up loose stool and also soften hard stools. Here's a pro tip: Try taking two kiwis a day — a 2021 study found that consuming two kiwis per day was just as effective in increasing stool frequency and reducing straining as prunes. But unlike prunes, eating kiwis helped with bloating too. Since being on Ozempic, I'm always constipated. Without laxatives, I get severely impacted. Softeners and fiber were not effective. Any suggestions? GLP-1 agonists, like semaglutide (brand name Ozempic), slow down our gastrointestinal motility, or in other words, how quickly our guts can propel contents forward. I know this comes as no surprise to anyone on these medications: the GI side effects are a huge reason many people can't stick with them in the long-term. This delay can affect our GI tracts from our stomachs all the way down to our colons. In a much-discussed randomized-controlled trial of semaglutide for weight loss published in 2021, about 23 percent of people on semaglutide experienced constipation and 44 percent experienced nausea. So what you're experiencing is common — and as more people get access to GLP-1 agonists, we're going to have to start being more preemptive in addressing these concerns. Everyone's bodies and lifestyle is different — for some, increasing fiber or using the occasional over-the-counter laxative may be sufficient to keep things moving smoothly. But I'd explore options with your physician about what else you can try if you feel you've exhausted your options. We have many ways we can treat constipation, including safe but strong prescription medications at our disposal. It could also be that you warrant other tests to see whether there may be any other issues contributing to your symptoms. For me, the main thing is not to suffer silently. If you let your doctor know how bad things are, we can work together on possible solutions.
The Independent
5 days ago
- Health
- The Independent
I tested popular debloating supplements – here's what actually worked
Feeling bloated after every meal is not only uncomfortable, but it can also impact your confidence. There are several reasons for feeling bloated after eating, including underlying health issues, gut microbiome imbalances, hormone levels, your temperature, the types of food you consume and how fast you eat. Interestingly, Eleanor Hoath, Healf's lead nutrition and wellbeing practitioner, says that temperature can also impact how bloated you feel. 'During hotter months, your body becomes more prone to water retention and bloating. Heat and humidity can lead to vasodilation of blood vessels, trapping excess water in our cells. And when the body is dehydrated, it conserves water, leading to bloating and swelling,' she explains. With a balanced diet, you should be able to control bloating, but processed, high-sugar, and high-fat foods can throw your gut off balance. High-fibre foods can also make you feel bloated – though they're an important part of a balanced diet. Some people don't tolerate a lot of fibre very well and find that too much of it can cause painful gas and bloating. Experts recommend foods and drinks that contain natural digestive aids to help break down things that take longer to move through your digestive tract, so if you're eating fast food, chasing that with peppermint or ginger tea can help. Hoath also suggests stimulating your digestive juices to help the process along: 'Try eating bitter foods before a meal to stimulate the liver and produce bile from the gallbladder to release digestive juices.' Of course, even if you eat a balanced diet of whole foods and use these hacks to help your gut, bloating might still be an issue for you. Some studies have shown that an excess of the stress hormone cortisol can cause swelling and puffiness, resulting in a bloated belly and ' cortisol face '. Other hormonal factors can cause bloating too – you might feel more bloated during the luteal and ovulation stages of your cycle, so it can be useful to track this and log your symptoms to see which foods you might benefit from eating more of. Similarly, food intolerances can also cause gas and bloating, so tracking what you're eating, eliminating certain aggravators or working with a nutritionist can help identify what's causing your gut to complain. Really, there is a lot to consider. A destabilised gut can be a major source of discomfort. However, some supplements can help. They can balance the gut microbiome and top up the vital nutrients that your intestines need to break down food effectively. They can ease bloating, regulate your bathroom habits and in some cases stabilise your blood sugars to avoid spikes and slumps caused by your eating habits. There are several different types of supplements for bloating, and most contain digestive enzymes, herbs and probiotics to keep your gut functioning optimally. I tested a range of different supplements to find the best ones. How I tested Some digestion aids work differently from others. Some are recommended before a meal, and some take a consistent protocol to have a positive impact on your gut health. I tested each according to the recommended use and tracked my symptoms after eating different types of food. Of course, these supplements may work differently for you owing to a whole host of reasons, but keep reading for the best on test. The best digestive supplements for 2025 are:
Medscape
6 days ago
- Health
- Medscape
High-Fiber Diets and Supplements for Obesity Treatment
When discussing obesity with your patients, it's important to highlight the benefits of proper fiber intake. Explaining to your patients how fiber improves overall digestion, and their well-being can be a good starting point. Offering a real-world example can also be useful for patient comprehension. 'Fiber is like a clean-up crew that helps to get rid of the dirt, grime, and waste that is left behind like after moving out of an apartment or home,' explained Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist in the Boston area and spokesperson for the Academy of Nutrition and Dietetics. 'Sometimes, I also say that fiber is like a broom that sweeps away the garbage in the colon; it also acts like a sponge to soak up and remove the bad cholesterol, thereby reducing inflammation and risk of disease.' Fiber's Impact on Patient Health Personalizing the benefits of fiber can be helpful in your discussions with patients, according to Anderson-Haynes, who is also the owner of 360Girls&Women, a holistic health and wellness resource that provides corporate wellness workshops, health and wellness coaching, and other services. 'When working with my patients, I focus on what their health concerns are and tie in fiber into the equation,' she said. For example, if a patient is struggling with elevated blood glucose levels, addressing fiber intake is a great opportunity to showcase its importance and to suggest appropriate ways to add more fiber to their diet, she noted. Furthermore, in her sessions with patients, she inquires about their consumption of plant-based foods, such as fruits, vegetables, seeds, and whole grains. 'I compare what they are consuming to what the recommendations are based on their specific health profile — age, medical history, etc. — and I then discuss their disease risk based on what the evidence shows us about those who follow low-fiber diet and those who meet the recommendations,' Anderson-Haynes said. In addition, a helpful explanation about physiologic benefits is beneficial. 'It's important to discuss how fiber is essential for good intestinal health,' said James Dasher, MD, a bariatric surgeon at Novant Health Bariatric Solutions in Kernersville, North Carolina. 'It helps keep the colon on an 'even keel' and helps both diarrhea and constipation. So for patients with loose bowels — like gastric bypass patients — it firms up the bowel movement and makes it more normal. In constipated patients, it helps soften the bowel movement and makes it easier to pass.' Fiber also helps prevent diverticulitis (inflamed colon), as well as hemorrhoids, the surgeon said. Directives for Fiber Supplements Dasher suggested psyllium fiber as a great way to start. 'Patients do not need fancy or expensive supplements,' he said. Some patients may be particularly interested in fiber supplementation due to its impact on satiety. 'One of the benefits for patients to consume more fiber is that it lowers cholesterol,' Dasher said. 'Once consumed, fiber expands in the stomach and makes you feel full.' Patients with high cholesterol can also benefit from a fiber boost. A Standford Medicine study revealed that high fiber consumption 'led to a rise in gut bacteria-derived bile acids, which break down cholesterol and other lipids, and that there was a decrease in certain lipids.' Additionally, studies have demonstrated that metabolic diseases — such as obesity, diabetes, and heart disease — are reduced with the consumption of dietary fiber due to gut microbiome changes and reduction of inflammatory pathways. Another benefit is what fiber intake produces, which plays a role in the inflammatory processes in the body and benefits the gut, brain, heart, and even hormone health, according to Anderson-Haynes. 'Dietary fiber is the greatest producer of short-chain fatty acid,' she said. Natural Ways to Boost Fiber Anderson-Haynes encourages patients to focus on plants, since 'natural fiber is only found in plants such as nuts, seeds, fruits, vegetables, and whole grains.' She also recommends using a plate guide for better illustration. 'The plate guide is helpful in adding ½ nonstarchy vegetables, ¼ carbohydrates — like a whole grain or starchy vegetable — and ¼ protein of choice; adding plant-based proteins significantly increases fiber intake — tofu, legumes, and more,' Anderson-Haynes said. Other suggestions for patients include adding fruit, nuts, and even seeds to smoothies or breakfast fruit bowls. 'Also, replacing typical high-glycemic cereals with oats, buckwheat, and even cornmeal as a porridge for breakfast topped with nuts and seeds are other ways I encourage my patients to increase fiber intake,' the registered dietitian nutritionist recommended. Risks of Overconsuming Fiber Be sure to encourage patients to consult with a healthcare provider before taking a fiber supplement, as a personalized approach is best. 'Too much fiber intake coupled with not enough fluids, for example, can cause serious abdominal discomfort and other unwanted problems,' cautioned Anderson-Haynes.
Yahoo
6 days ago
- Health
- Yahoo
The #1 Habit You Should Start If You Have IBS, According to Dietitians
Key Points People with IBS have uncomfortable digestive symptoms like diarrhea, constipation or both. To ease discomfort, many people cut out certain foods, robbing them of key nutrients. Dietitians say a better first step is slowing down during meals to improve digestion.A diagnosis of irritable bowel syndrome (IBS) may have you flipping your diet upside down trying to manage symptoms. 'Too many people with IBS start by excluding foods,' says Kim Kulp, RDN. 'Many try cutting out dairy or gluten, and when that doesn't help, other foods are also eliminated. This can lead to a diet that's lacking in a variety of nutrients, and still doesn't manage symptoms.' So, this may not be the most effective first step toward feeling your best. Instead, dietitians say, how you eat when you have IBS may be as important—if not more important—than what you eat. 'As a dietitian specializing in IBS, one habit that I am constantly working with clients on is slowing down—especially at mealtimes,' says Kara Hochreiter, M.S., RDN, LD. And her colleagues agree. Whether you have IBS-C, IBS-D or mixed IBS, here's how slowing down while you eat may help improve your IBS symptoms. How Slowing Down at Mealtimes May Help IBS Can Improve Gut-Brain Communication When you're eating in a stressed or rushed state, digestion can take a serious hit, thanks to the strong two-way connection between your gut and your brain. When you're under stress, your brain shifts energy and blood flow toward vital organs and away from your digestive system. If you eat in this state, your digestion may slow down or become disrupted. Then, your gut sends those stress signals right back to your brain. For those who already struggle with IBS symptoms, the effects of stress can be even worse. May Help You Tune into Your Body's Stress Signals Research shows that people with IBS may be more likely to rush through meals and chew their food less thoroughly. 'When you're eating in a rushed, distracted state, your body stays in fight-or-flight mode, which suppresses stomach acid, enzyme production and gut motility. This can result in more bloating, cramping, heartburn and unpredictable bowel movements,' says Hochreiter. Taking the time to slow down when you eat may help you better pick up on these signals before they escalate. That said, this may be more easily said than done, since experiencing pain and discomfort after eating can likely exacerbate stress. 'People with IBS are more likely to experience stress and anxiety around food because they know their history of food and gut symptoms, which continues the cycle of visceral hypersensitivity when eating,' says Nicole Ibarra, RD, LD. Might Improve Digestion 'Something as simple as limiting distractions, chewing thoroughly and taking a few deep belly breaths before meals can help shift the body into rest-and-digest mode and dramatically reduce symptoms,' says Hochreiter. Planning plenty of time for your meals can also help. While it's hard to do when you're busy, dedicating 20 to 30 minutes for each meal may help you feel better after eating. Of course, long-term habits can be hard to break. If you could use more tips to help you slow down, these strategies can help. Other Strategies to Manage IBS In addition to working closely with your physician or a registered dietitian, experts recommend these top IBS management strategies to feel your best. Keep a food-and-symptom journal. Journaling what you eat and any symptoms you feel can help you identify potential triggers to better inform you before you start cutting foods out of your diet. 'It's one of the most powerful tools for taking control of symptoms and feeling better day to day,' says Jessie Winstead, RD, LD. Stay hydrated. Dehydration can slow digestion and make symptoms like constipation and gas worse. And, if you have IBS-D, staying hydrated is essential for replenishing lost fluids. Avoid skipping meals. Going too long between meals can send your nervous and digestive systems into overdrive. 'Eating every three to four hours helps balance [the stress hormone] cortisol and your circadian rhythm, while preventing overeating and impulsively eating foods that are gut-irritating,' says Keelin Murphy, M.S., RDN. Add gentle movement. Just a 10- to 15-minute walk after a meal can help stimulate digestion and relieve numerous symptoms of IBS. In one small study, a short walk reduced burping, gas and abdominal pain as much as taking gut motility-stimulating medication. Plus, it relieved feelings of bloating and abdominal fullness at an even higher rate. Eat breakfast. 'This early meal kick-starts digestion by triggering the gastrocolic reflex, which promotes regular bowel movements and supports smoother gut function all day,' says Katie Schimmelpfenning, RD. 'It also provides steady energy and reduces stress on your digestive system, both key for managing IBS.' Practice relaxation techniques. 'To calm the gut, we must first calm the whole system by incorporating habits that help to shift the body into parasympathetic 'rest and digest' mode,' says Hochreiter. 'Breathwork, meditation, gentle movement like yoga or tai chi, and vagus nerve stimulation (like humming or gargling) are all simple yet powerful tools to help support that process.' Our Expert Take If you're dealing with IBS, what you eat matters. But how you eat might matter even more. Simple changes like slowing down, chewing your food thoroughly and eating in a relaxing environment can go a long way in improving brain-gut communication, reducing stress, supporting better digestion and calming your symptoms. Combine this simple habit with personalized recommendations from a physician or registered dietitian so you can start feeling like yourself again soon. Read the original article on EATINGWELL
