Dont Have Dinner Late
Eating too late at night can make you feel bloated. And no one likes to go to bed on a full stomach. Not to mention the strain on your digestive system! And it can lead to weight gain.
Thats one thing I like about Intermittent Fastingwith my 4 to 5-hour window of eating from 11:30 am to 4 pm ish, theres no late-night eating for me. Learn all about Intermittent Fasting here.
Banana Peels Are Good For Oral Health
Banana peels also have benefits for your dental health and can help prevent gum disease.
Researchers have found that extracts from banana peel have antibacterial activity against certain strains of bacteria that are found in the mouth. Oral bacteria are associated with periodontal disease like bleeding gums, bad breath, loose teeth, or gum abscesses.
You can also try using the skin of a banana to whiten your teeth. Some people claim that potassium, manganese, and magnesium in banana peel have teeth-whitening properties. There are no scientific studies backing up these claims. However, the only way to see if bananas can whiten your teeth is to try yourself.
How to use bananas to whiten teeth:
Bananas Can Help Lower Blood Pressure
Bananas contain a high amount of potassium and can prove beneficial in helping to lower blood pressure.
A large banana contains about 490 mg potassium which is 14% of your recommended daily intake. Research into the effect of potassium on hypertension found that getting enough dietary potassium can help reduce diastolic and systolic blood pressure. This can also have a significant impact on cardiovascular health and also reduce your risk of stroke and heart attack.
One random cross-over study found that a meal containing the equivalent of 2½ bananas can lower blood pressure after the meal. Consuming bananas can have an overall effect of improving artery health.
Other studies have found that regularly including more bananas in your diet can help to lower diastolic blood pressure.
Some studies also say that minerals in bananas like potassium and magnesium have a general cardio-protective effect.
Learn about other ways to lower blood pressure naturally and the importance of addressing magnesium and potassium deficiencies.
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What Is The Gut Microbiome And How Does It Work
Before we delve into the “why,” here’s a little about the “what:” The human gut consists of 100 trillion live, symbiotic, bacterial microbes that influence our nutrient absorption, metabolism, mental health, immune function, and digestive system. Like all living things, our belly bugs need food in order to survive and do their joband they rely on us to feed them.
You could say they’re not too picky. In fact, they’ll eat whatever leftovers your body doesn’t use for energy or can’t break down. The only problem? Many of us regularly eat easily-digestible foods that don’t have leftovers. Simple, refined carbs and junk food are processed to be readily absorbed, so your body quickly uses up their sugars as energy, or stores it as fat, leaving nothing for your lower gut. So your gut bugs starve, deprived of the food they like best: “prebiotics,” such as complex carbs and various types of plant fibers.
How Can I Flatten My Stomach Naturally
The 30 Best Ways to Get a Flat Stomach Losing the fat around your midsection can be a battle. Cut Calories, but Not Too Much. Eat More Fiber, Especially Soluble Fiber. Take Probiotics. Do Some Cardio. Drink Protein Shakes. Eat Foods Rich in Monounsaturated Fatty Acids. Limit Your Intake of Carbs, Especially Refined Carbs.
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The 19 Best Prebiotic Foods You Should Eat
Prebiotics are a form of dietary fiber that feed the friendly bacteria in your gut.
This allows your gut bacteria to produce nutrients for your colon cells, which leads to a healthier digestive system (
Some of these nutrients include short-chain fatty acids like butyrate, acetate, and propionate .
These fatty acids can be absorbed into your bloodstream and improve metabolic health .
However, prebiotics shouldnt be confused with probiotics.
Probiotics are live bacteria found in certain foods or supplements. To learn more about the difference between prebiotics and probiotics, read this article.
Read on to explore 19 healthy prebiotic foods to add to your grocery list.
Chicory root comes from a flowering plant in the dandelion family. Its popular for its coffee-like flavor and has historically been used in cooking and medicine.
Its also a great source of prebiotics.
Approximately 68% of chicory root fiber comes from the prebiotic fiber inulin .
It may also help prevent diabetes by raising levels of adiponectin, a protein that helps control blood glucose levels .
Additionally, chicory root is high in antioxidant compounds that may protect your liver from oxidative damage .
Chicory root is often used as a caffeine-free coffee replacement. Its inulin fiber promotes friendly gut bacteria, reduces constipation, and can help control glucose levels.
They contain 1.92 grams of fiber per 1 cup .
Red Kidney Beans Baked Beans And Soybeans
Beans are another type of food that can boost good gut bacteria.
Beans are high in protein and an excellent source of potassium.
The nutritional content of beans makes them a great staple food to eat regularly.
These legumes are rich in fiber too. Red kidney beans, for example, contain
Fruits with a high prebiotic content include:
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What Are The Top 3 Probiotics
Culturelle Daily Probiotic,Digestive Health Capsules. Probiotics 60 billion CFU. Renew Life #1 Womens Probiotic. Dr Mercola Complete Probiotics. Vegan Probiotic with Prebiotic capsules. Dr Ohhiras Probiotics Original Formula 60 capsules. Mason Natural, Probiotic Acidophilus with Pectin. Probiotic Protein.
Risks Side Effects And Interactions
Are prebiotics safe?
Yes, but because prebiotics are fermented in the gut, increasing your intake of prebiotics too quickly may lead to some side effects. Possible prebiotic side effects can include abdominal pain, gas, bloating and diarrhea.
Starting with a small amount and increasing gradually is the best way to assess your tolerance and sidestep negative symptoms. If you have IBS, SIBO or FODMAPs intolerance, then be careful about consuming lots of prebiotics, since this may trigger symptoms.
Additionally, be sure to increase your water intake as well. Fiber-rich foods like prebiotics can absorb water in the colon, which can slow down digestion and cause adverse side effects like dehydration.
Staying well-hydrated while eating plenty of prebiotics can help prevent constipation and promote regularity to keep your digestive tract running smoothly.
Are prebiotics for kids safe?
Generally speaking, prebiotics and probiotics are safe for kids, unless your child has a compromised immune system, cancer or is a premature infant. Some experts believe that for children, its generally better to get probiotics and prebiotics through foods instead of supplements.
Some studies have found that eating fibrous foods helps children regulate their appetite and lowers risk for obesity. If youre unsure of whether your child can tolerate these types of supplements, when in doubt talk to your familys pediatrician.
Are prebiotics for dogs and pets safe?
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They May Boost Your Metabolism
Bananas are a good source of Resistant Starch, a starch found in carbohydrate-rich foods that may help you slim down. Your body digests Resistant Starch slowly , making it a natural appetite suppressant because you feel fuller longer. RS also encourages your liver to switch to fat-burning mode. The Health‘s CarbLovers Diet recommends eating 10 to 15 grams daily. A medium, slightly green banana has 12.5 grams of RS, but even ripe bananas have almost 5 grams.
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Probiotics And Prebiotics: Whats The Difference
Probiotics and prebiotics are both pretty big topics in nutrition these days. Yet even though they sound similar, the two play different roles in your health.
Probiotics are beneficial bacteria, and prebiotics are food for these bacteria. Well explain what you need to know about the two.
Both prebiotics and probiotics are important for human health. However, they have different roles:
- Probiotics. These are live bacteria found in certain foods or supplements. They can provide numerous health benefits.
- Prebiotics. These substances come from types of carbs that humans cant digest. The beneficial bacteria in your gut eat this fiber.
The gut bacteria, collectively referred to as the gut flora, or gut microbiota, perform many important functions in the body.
Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of these bacteria to keep your gut microbiota healthy.
Probiotics are beneficial bacteria found in certain foods or supplements. Prebiotics are types of fiber that feed the friendly bacteria in the digestive system.
The good bacteria in your digestive tract help protect you from harmful bacteria and fungi.
Additionally, some of your gut bacteria form vitamin K and short-chain fatty acids.
The gut bacteria help with a variety of biological tasks. They also provide important nutrition to the cells lining your digestive tract.
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Reheated Potatoes Pasta Or Rice
Cooked potatoes, rice, or pasta that have been cooledand then reheated, or eaten coldare a great sources of resistant starch, according to Johns Hopkins Medicine. Resistant starch is a prebiotic, a type of indigestible carbohydrate that acts like food for gut bacteria, encouraging the good bugs to grow and flourish. While resistant starch has many health benefits, one of its most promising aspects is its ability to increase insulin sensitivity, helping people reduce type 2 diabetes risk, per Johns Hopkins Medicine. Concerned about your blood sugar? Try these 7 ways to maintain healthy blood sugar levels.
Heart Smart Oatmeal Banana Smoothie
Oatmeal provides high levels of fiber, has low levels of fat and is a good source of protein. It is a recommended food to control diabetes as the large amount of fiber causes a slower absorption of glucose.
Almonds are rich in minerals , vitamins , polyunsaturated fatty acids, protein and fiber. They also help lower cholesterol and maintain a healthy heart and blood vessels, help lower blood pressure and strengthen bones because they are rich in calcium. This yogurt smoothie recipe combines all these nutritional benefits and is delicious too!
Ingredients:2 whole bananas 2 cups Ice1/3 cup yogurt preferably Greek yogurt flavored with honey1/2 cup oatmeal1/3 cup almonds
Pour all ingredients in blender, pouring the ice in last. Blend on high for 30 seconds or until the smoothie thickens.
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What Are Some Good Probiotics
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Here is a list of 11 probiotic foods that are super healthy. Yogurt. Yogurt is one of the best sources of probiotics, which are friendly bacteria that can improve your health. Kefir. Kefir is a fermented probiotic milk drink. Sauerkraut. Tempeh. Kimchi. Miso. Kombucha. Pickles.
Easy Ways To Live Well: Steph Mcgovern Discusses Bloating
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Stomach bloating is when the belly inflates, and a person begins to feel uncomfortable. The condition often comes about after eating foods which upset gas in the belly and clogs up the gastrointestinal tract. Many people attribute bloating to eating certain foods which aggravate the tummy. According to experts there are two foods and two exercises known to help relieve your bloating.
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Improving Your Health With Probiotics
Prebiotics and probiotics are not interchangeable: you should be getting both regularly. They help populate and multiply the good bacteria in your gut and improve your health in many ways.
Remember, probiotics can work better when you eat prebiotic foods. The two are best when consumed together, working hand in hand to help boost your immunity and gut health.
Foods To Add To Your Diet When You Start Feeling Bloated
Even the healthiest among us suffer from bloating every now and then. Generally, you can quell the uncomfortableand sometimes painfulstomach swelling through hydration, probiotic supplements, and certain exercises. Another way to help reduce bloating, though, is with your diet.
These 18 foods have properties that may support a healthy gut, fight inflammation, balance fluid and sodium levels, and keep you hydratedall factors that help manage bloat:
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The Fruit May Support Regular Bowel Movements
If you have kids, you likely already know this trick: The high fiber in bananas can help normalize bowel motility. With 3 grams of insoluble fiber, they help you push out waste better by making stools easier to pass. Bonusthey also help when things are loosey goosey: “Bananas are binding for anyone with diarrhea, and they also contain probiotics that are essentially ‘food’ for the healthy microbes that live in our guts,” says Isabel Smith, MS RD CDN, founder of Isabel Smith Nutrition. If you suffered from any sort of bowel trouble, you might have IBS.
Should I Take Probiotic Supplements
Probiotic supplements are pills, powders, or liquids that contain live beneficial bacteria or yeast.
Theyre very popular and easy to find, yet not all of them are worth your money. They do not all have the same types of bacteria or the same concentrations. There are also many products on the market making claims with no proof of efficacy .
They also usually do not come with fibrous food sources for the bacteria to eat, which can hinder their effectiveness if someone isnt also eating those foods.
Some probiotic supplements are designed to carry the bacteria all the way to your large intestine for better effects, while others probably dont make it past your stomach acid .
There are some individuals who should not take a probiotic, or who may experience worsened symptoms if they do, such as people with small intestinal bacterial overgrowth or people sensitive to ingredients in the supplement.
However, the right strains of probiotics can be incredibly beneficial for some people. It depends on the type of strain, product formula, the quality of the product, and storage. (
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Bananas Promote Good Digestive Health
Bananas are a good source of dietary fiber and so can help keep your digestion working properly.
Many studies point to the fact that a high-fiber diet is essential to prevent many chronic diseases. Also getting the right amount of fiber daily helps to have regular bowel movements.
Having a large banana in the morning can help you start your day by getting 14% of your fiber intake and 20% of your required vitamin C intake.
Researchers from Harvard School of Public Health say that another way bananas promote digestive health is because they contain resistant starch. This type of starch found mainly in unripe bananas is absorbed slowly in the small intestine. This helps beneficial microbes to grow in the gut that are essential for digestion.
Studies have found that banana consumption has a prebiotic effect in the intestines. Prebiotics are necessary to help friendly bacteria to grow. In one study, women who consumed 2 bananas a day had increased levels of bifidobacterial compounds which are friendly bacteria in the human gut. The women also reported less abdominal bloating.
Things To Keep In Mind
Do bananas help you poop? Yes, they do and you may just feel like rushing to the fruit store and get a hand of bananas. But before that, therere things you should know to avoid constipation.
1. Eat Ripe Bananas
If you eat bananas before they have fully ripened, you risk getting bloated and constipated. When bananas still have a greenish tint to them, the chemical makeup is not optimal. Because the starches in the banana have not turned into sugars, this starch results in bloating and constipation. When you purchase bananas at the local grocery you will usually see green or slightly green bananas for sale. You need to let the banana ripen at room temperature for up to a week before you eat them.
2. Drink Plenty of Water
In order to ensure regular bowel movements, you must drink plenty of water when you eat ripe bananas. Remember that bananas are high in fiber. While fiber acts like a laxative when combined with water, it can have the opposite effect if you do not stay hydrated, leaving you with even worse constipation than you started with. The pectin in bananas also acts as a binding agent that if not consumed with water could even lead to a blockage in the intestine.
3. Do Not Give It to Babies
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Foods That Are Valuable Sources Of Prebiotics
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Over the past few years, the lengthy list of benefits associated with probiotics have become common knowledge, and many people work hard to get a beneficial amount of them into their dietwhether through food or supplements.
Prebiotics, however, are far less popular. In fact, many people have never heard of them, let alone what their function is. Essentially, they are a type of fiber that feeds friendly probiotic bacteria, allowing them to function more effectively. Therefore, its just as important to consume enough prebiotics as probiotics. But where can you find them? The following are eight excellent food sources.