Gut Check: Are You Making These 19 Common Food Mistakes? ( Part 2/2)
From Poison to Medicine: Healing Your Gut with the Power of Food
Part 2
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Previous Edition: Gut Check: Are You Making These 19 Common Food Mistakes? ( Part 1/2)
We divided 19 common food mistakes into parts because it didn’t fit in one email and we wanted to give as detail explanation possible. So this week, there are two editions instead of one. Hopefully, all of us enjoy this extra serving of gut health knowledge diet.
So, let’s continue where we left off at the Part 1. Yes, reconvene with Food Sensitivities.
Food Sensitivities and Gut Health: How to Identify and Eliminate Trigger Foods
Have you ever experienced bloating, gas, diarrhea, or abdominal pain after eating certain foods? If so, you may have a food sensitivity. Food sensitivities are a common issue that can have a significant impact on gut health. Let’s explore the connection between food sensitivities and gut health, as well as strategies for managing them.
Food sensitivities, also known as food intolerances, occur when the body has difficulty digesting certain foods. This can lead to a range of symptoms such as bloating, gas, diarrhea, abdominal pain, headaches, and skin rashes. Unlike food allergies, which involve an immune system reaction, food sensitivities do not involve an immune response.
Common food sensitivities include lactose intolerance, gluten intolerance, and sensitivity to certain FODMAPs (fermentable oligo-, di-, monosaccharides, and polyols), which are types of carbohydrates found in certain foods such as wheat, beans, and certain fruits and vegetables.
The Evolutionary Context of Food Sensitivities
Evolutionary biology suggests that our bodies have not fully adapted to some of the new foods that have become staples in our modern diet. For example, grains and dairy products were not commonly consumed by our hunter-gatherer ancestors. As a result, many people may have sensitivities or intolerances to these types of foods.
Furthermore, the modern era has also brought with it an increase in processed and genetically modified foods. These foods may contain additives and chemicals that our bodies are not equipped to handle, leading to inflammation and digestive issues.
If we continue eating foods that we are sensitive to, it can lead to chronic inflammation in the gut. Inflammation is a natural response of the immune system to protect the body from harmful stimuli, such as bacteria or viruses. However, when inflammation becomes chronic, it can damage healthy tissue and lead to a range of health problems.
In the case of food sensitivities, consuming trigger foods can cause chronic inflammation in the gut, which can damage the intestinal lining and disrupt the balance of gut bacteria. This can lead to a range of digestive symptoms, such as bloating, gas, diarrhea, and constipation. Over time, chronic inflammation can also lead to more serious conditions, such as leaky gut syndrome, autoimmune disorders, and even cancer.
Furthermore, when the gut is inflamed, it can impair the absorption of nutrients from food. This can lead to malnutrition and a range of health problems related to nutrient deficiencies. Additionally, the chronic stress on the immune system can lead to increased susceptibility to infections and other health problems.
Therefore, it is important to identify and eliminate trigger foods to avoid chronic inflammation and maintain optimal gut health.
Tips on how to identify trigger foods
Keep a food journal: This is a helpful tool for tracking what we eat and any symptoms we experience. It can help us identify patterns and narrow down which foods might be causing problems. Write down everything we eat and drink, as well as any symptoms we experience, such as bloating, gas, diarrhea, or constipation. Furthermore, stool monitoring can be an important diagnostic tool. Please read about stool monitoring in our previous edition.
Consider an elimination diet: An elimination diet involves temporarily removing certain foods from our diet to see if our symptoms improve. Start by eliminating the most common trigger foods, such as gluten, dairy, soy, corn, and nuts. After a few weeks, gradually reintroduce the foods one at a time and monitor your symptoms. This can help us identify which foods are causing problems.
Get tested: If we suspect that you have a food sensitivity, you can get tested by a healthcare provider. There are different types of tests available, such as blood tests, skin prick tests, and elimination-provocation tests. However, it's important to note that these tests are not always accurate and should be used in conjunction with other methods.
Listen to your body: Pay attention to how we feel after eating certain foods. If we consistently experience symptoms after eating a particular food, it may be a trigger for us.
Consult with a healthcare provider: If we are struggling to identify our trigger foods or manage our symptoms, consider consulting with a healthcare provider who specializes in gut health. They can provide guidance on dietary changes and recommend supplements or other interventions if necessary.
Tips to eliminate trigger foods
Once we have identified our trigger foods, the next step is to eliminate them from our diet. This can be challenging, especially if the foods are staples in our diet. Here are some tips on how to do it:
Make a plan: Decide which foods we need to eliminate and come up with a plan for how to replace them. For example, if we are eliminating dairy, we can try plant-based milks or cheese alternatives.
Read labels: Be diligent about reading labels to ensure that our trigger foods are not hidden in packaged foods. Many foods contain hidden sources of common allergens, such as soy or gluten. In our previous newsletter, we have given actionable tips to read labels.
Be patient: It can take time for our body to adjust to a new way of eating. Be patient and persistent, and give our body time to heal.
Focus on nutrient-dense foods: Make sure that the foods we are eating are nutrient-dense and provide our body with the nutrients it needs to heal. Focus on whole, unprocessed foods such as fruits, vegetables, lean protein, and healthy fats.
We hope that the above will help us avoid the mistake of continuing eating foods that we are sensitive to and eliminate those from our diet.
After food sensitivities, let’s talk about seasonal food.
Seasonal Food
Eat seasonal and local food. We have detailed about this in the previous edition. Please revisit it.
Food Temperature
The temperature of the foods we eat can also have an impact on our gut health. Eating foods that are too hot or too cold can irritate the sensitive lining of the digestive tract, leading to inflammation and digestive symptoms such as bloating, gas, and diarrhea.
Hot foods, such as soups and stews, can be soothing and comforting for the digestive system, especially when consumed in moderation. However, consuming extremely hot foods can burn the delicate lining of the mouth, esophagus, and stomach, leading to inflammation and discomfort.
On the other hand, consuming foods that are too cold can also be problematic for the digestive system. Cold foods, such as iced drinks and ice cream, can slow down digestion and cause constriction of the blood vessels in the digestive tract, leading to cramps and discomfort. Additionally, consuming very cold foods or drinks can cause the body to expend energy to warm up the food to body temperature, which can negatively impact digestion.
Therefore, it is important to consume foods and drinks at a moderate temperature to support optimal gut health. This can help prevent inflammation and discomfort, and support the digestive system's ability to efficiently break down and absorb nutrients from food.
Here are some rules of thumb for food temperature for optimal gut health.
Avoid consuming extremely hot or cold foods: Eating foods that are too hot or too cold can irritate the sensitive lining of the digestive tract, leading to inflammation and other digestive issues. Therefore, it's important to consume foods at a moderate temperature.
Avoid reheating foods multiple times: Reheating foods multiple times can promote the growth of harmful bacteria, leading to digestive problems. It's best to reheat food only once and consume it immediately.
Be careful when consuming raw or undercooked foods: While raw or undercooked foods can be nutritious, they also carry a higher risk of foodborne illness. To reduce the risk of infection, it's important to properly wash and prepare raw foods and to cook them to a safe temperature.
Pay attention to food storage temperatures: Storing foods at the proper temperature can help prevent the growth of harmful bacteria and keep our food safe to eat. Raw meats and dairy products, for example, should be kept at a temperature of 40°F or below to prevent the growth of harmful bacteria.
Use a food thermometer: To ensure that our food is cooked to a safe temperature, it's important to use a food thermometer. Different types of food have different recommended cooking temperatures, so be sure to check the recommended temperature for the type of food we are cooking.
The adjacent topic to food temperature is food freshness.
Food Freshness
Eating fresh food is an essential component of maintaining optimal gut health. In this article, we will explore the reasons why fresh food is important, what types of fresh food are best for gut health, and how to incorporate more fresh food into your diet.
Firstly, fresh food is essential for gut health because it contains a variety of important nutrients, such as fiber, vitamins, and minerals, that are essential for gut health. These nutrients help to nourish the gut lining, support a healthy gut microbiome, and promote regular bowel movements.
Additionally, fresh food is generally lower in preservatives and additives, which can have a negative impact on gut health. Consuming processed and packaged foods that are high in preservatives and additives can lead to inflammation in the gut and disrupt the balance of gut bacteria, which can cause a range of digestive issues.
So, what types of fresh food are best for gut health? Here are some examples:
Fresh fruits and vegetables: These are high in fiber, vitamins, and minerals, which are important for gut health. Additionally, many fruits and vegetables contain prebiotic fibers, which help to nourish the gut microbiome.
Fresh herbs and spices: These are a great way to add flavor to your meals without relying on salt or processed flavorings. Many herbs and spices, such as ginger and turmeric, have anti-inflammatory properties, which can help to reduce inflammation in the gut.
Fresh lean protein: This includes foods such as fresh fish, poultry, and lean cuts of meat. Protein is essential for repairing and rebuilding tissues in the body, and it can also help to keep you feeling full and satisfied after meals.
So, how can we incorporate more fresh food into our diet? Here are some tips:
Shop for fresh food regularly: Try to shop for fresh food at least once a week to ensure that we always have fresh ingredients on hand.
Meal plan: Plan your meals in advance so that we can ensure that we have fresh ingredients for each meal.
Cook at home: Cooking at home allows us to control the quality and freshness of our ingredients.
Choose seasonal produce: Seasonal produce is often fresher and more flavorful than out-of-season produce.
Consider a CSA or farmers market: Joining a community-supported agriculture (CSA) program or shopping at a farmers market can be a great way to access fresh, locally-grown produce.
Food Hygiene
Good food hygiene is essential for maintaining optimal gut health. Poor food hygiene can lead to foodborne illnesses that can cause a range of digestive symptoms, including diarrhea, vomiting, and abdominal pain. In more severe cases, it can even lead to long-term health problems. Let's explore why, what, and how to practice good food hygiene for optimal gut health.
Why Good Food Hygiene is Important for Gut Health?
The digestive system is home to trillions of bacteria, both good and bad. When harmful bacteria contaminate the food we eat, they can disrupt the balance of gut bacteria and lead to a range of health problems. This can include not only digestive symptoms but also more serious conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and even certain types of cancer.
In addition to the risks posed by harmful bacteria, poor food hygiene can also lead to food spoilage. When food spoils, it can produce toxins that can also cause digestive symptoms.
How to Practice Good Food Hygiene
Here are some tips on how to practice good food hygiene:
Wash hands: Wash hands thoroughly with soap and water before and after handling food, using the bathroom, handling pets, or handling raw meat.
Separate raw and cooked foods: Use separate cutting boards, utensils, and plates for raw and cooked foods. Keep raw meat, poultry, seafood, and eggs separate from cooked foods.
Cook food thoroughly: Use a food thermometer to ensure that food is cooked to the appropriate temperature. Cook meat to at least 145°F (63°C), poultry to at least 165°F (74°C), and fish to at least 145°F (63°C).
Store food properly: Perishable foods should be stored at the appropriate temperature. Keep the refrigerator at or below 40°F (4°C) and the freezer at or below 0°F (-18°C).
Clean surfaces and utensils: Clean surfaces and utensils with hot, soapy water after each use.
Food Additives
Chemical additives are harmful for gut health. In the previous edition we wrote in detail about types of additives in the different sources of food. Please check it out.
Water Consumption
Water is so important that we dedicated two editions on the topic. Still, there are many things we need to talk about. In the future, we will do so. Until then, please visit these two editions to learn about why we should care about water, and how to drink for optimal health.
Chewing
We often underestimate the power of chewing our food thoroughly. However, this simple act can have a significant impact on our gut health. It’s a vast topic so we will cover it in detail later. How it impacts breathing, jaws, and oral health. That’s linked to our overall health.
For now, let's explore briefly why, what, and how we should chew our food for optimal gut health.
Why Chewing Matters for Our Gut Health
Chewing our food is the first step in the digestive process. When we chew our food, we break it down into smaller pieces, making it easier for our digestive system to process. The act of chewing also stimulates the production of saliva, which contains enzymes that help break down carbohydrates and fats.
Furthermore, chewing our food thoroughly allows our body to absorb more nutrients from the food. When we chew our food, we break it down into smaller particles, which increases the surface area for digestive enzymes to work on. This makes it easier for our body to extract nutrients from the food.
In contrast, if we don't chew our food properly, we may swallow large pieces of food that are difficult for our digestive system to process. This can lead to a range of digestive issues such as bloating, gas, and constipation.
What Should We Chew for Optimal Gut Health
While we should chew all of our food thoroughly, there are some foods that require more chewing than others. For example, fibrous vegetables such as kale and broccoli require more chewing than soft foods such as yogurt or cooked grains.
In general, we should aim to chew each bite of food at least 20-30 times before swallowing. This may seem like a lot, but it can make a significant difference in our digestive health.
How to Chew Our Food for Optimal Gut Health
Chewing our food thoroughly is a habit that we can cultivate with a few simple practices:
Slow down: Eating too quickly can lead to swallowing food before it's properly chewed. Slow down and take your time to enjoy your food.
Pay attention: Focus on the act of chewing and be present in the moment. This can help you become more mindful of your eating habits.
Take small bites: Taking smaller bites of food can make it easier to chew thoroughly.
Put down utensils: Set down your fork or spoon between bites to encourage slower, more mindful eating.
Avoid distractions: Avoid eating while watching TV or scrolling on your phone. Distractions can lead to mindless eating and swallowing food before it's properly chewed.
Remember to chew the food before swallowing our gut will thank us.
Mindful eating
Have you ever eaten a meal so quickly that you barely even tasted it? Or found yourself mindlessly snacking while watching TV? These are examples of mindless eating, which can have a negative impact on our gut health. By practicing mindful eating, we can improve our digestion and overall gut health.
What is mindful eating?
Mindful eating is the practice of paying attention to our food and the experience of eating. It involves being present and fully engaged in the act of eating, without distractions or other stimuli. By focusing on our food and the experience of eating, we can improve our relationship with food and our body, as well as improve our digestion and nutrient absorption.
Why is mindful eating important for gut health?
Digestion begins in the mouth, where we break down our food with our teeth and mix it with saliva. Chewing our food thoroughly and slowly is essential for proper digestion and nutrient absorption. When we eat too quickly or without fully chewing our food, it can lead to digestive problems such as bloating, gas, and constipation.
Additionally, when we eat mindlessly, we are more likely to overeat and consume foods that are not beneficial for our gut health. We may not be fully aware of what we are eating or how much we are eating, leading to poor food choices and an imbalanced gut microbiome.
What are the benefits of mindful eating for gut health?
Improved digestion: By chewing our food thoroughly and eating slowly, we can improve our digestion and reduce the risk of digestive problems such as bloating, gas, and constipation.
Better nutrient absorption: Chewing our food thoroughly and eating mindfully can improve our ability to absorb nutrients from our food.
Reduced stress: Mindful eating can help reduce stress and promote relaxation, which can have a positive impact on gut health. When we are stressed, our gut can become inflamed, leading to digestive problems.
Improved food choices: By being present and fully engaged in the act of eating, we can become more aware of our food choices and make healthier choices for our gut health.
How Can We Practice Mindful Eating?
Here are some tips on how to practice mindful eating and promote optimal gut health:
Slow down: Take our time while eating, and savor each bite. This can help to reduce stress and promote healthy digestion.
Pay attention to hunger and fullness cues: Tune in to our body's signals of hunger and fullness, and eat until we are satisfied, but not overly full.
Avoid distractions: Turn off the television and put away our phone while eating. This can help us focus on our food and promote relaxation.
Chew our food thoroughly: Chewing our food thoroughly can help to promote healthy digestion and reduce the risk of digestive issues.
Engage our senses: Pay attention to the taste, texture, and aroma of our food, and enjoy the experience of eating.
Practice gratitude: Take a moment to express gratitude for our food and the nourishment it provides.
Food preferences
Have you ever noticed that some foods just don't agree with you? Maybe you've experienced digestive issues or discomfort after eating certain foods. This could be due to your food preferences and their impact on your gut health.
It's important to note that food preferences are different from food sensitivities. While food sensitivities are a result of a specific biological response to certain foods, food preferences are based on individual tastes, cultural backgrounds, and personal beliefs. For example, some people may prefer a plant-based diet, while others may prefer a diet high in animal products
Food preferences are unique to each individual and are shaped by a variety of factors, such as cultural background, personal experiences, and genetic predispositions. Some people may have a preference for spicy foods, while others may prefer milder flavors. While food preferences are often based on taste, they can also have a significant impact on gut health.
Certain foods can be more difficult for the body to digest, leading to digestive issues such as bloating, gas, and diarrhea. For example, spicy foods can irritate the lining of the stomach and intestines, leading to inflammation and discomfort. Similarly, foods high in fat or fiber can be difficult to digest and can lead to digestive issues if consumed in large amounts.
However, it's important to note that not all foods that cause digestive issues are inherently "bad" for gut health. For example, some people may have a preference for dairy products, which can cause digestive issues for those who are lactose intolerant. However, dairy products can also provide important nutrients such as calcium and vitamin D, which are important for gut health.
Why Food Preferences Matter for Gut Health
Food preferences are closely linked to our sense of taste and smell. These senses are essential for identifying and selecting the foods that provide us with the nutrients we need for optimal health. When we consume foods that we do not enjoy or have aversions to, it can lead to a range of digestive issues such as nausea, bloating, gas, and diarrhea.
Furthermore, consuming foods that we do not enjoy can cause stress on the digestive system. Stress activates the sympathetic nervous system, which can disrupt digestion and lead to a range of gut-related issues.
When we consume foods that we do not enjoy or have aversions to, it can impact our gut health in a number of ways. For example, stress on the digestive system can lead to disruption of the gut microbiome, which can lead to a range of digestive issues and impact overall health.
Additionally, consuming foods that we do not enjoy can lead to overconsumption of other foods in an attempt to compensate for the lack of enjoyment. This can lead to imbalances in nutrient intake and contribute to gut-related issues.
So how can we balance our food preferences with our gut health? Here are some tips:
Pay attention to your body: Tune in to our body's signals and pay attention to how we feel after eating certain foods. If we consistently experience digestive issues after consuming a particular food, it may be worth considering reducing our intake of that food or eliminating it altogether.
Moderation is key: Enjoying our favorite foods in moderation can help to balance our food preferences with your gut health. For example, if we have a preference for spicy foods, try incorporating them into our diet in smaller amounts or balancing them out with milder flavors.
Experiment with alternative options: If we have a preference for a certain food that causes digestive issues, try exploring alternative options that may be easier on our gut. For example, if we enjoy dairy products but are lactose intolerant, try incorporating lactose-free dairy products or plant-based alternatives such as almond milk.
Focus on variety: Incorporating a variety of nutrient-dense foods into our diet can help to support gut health and provide a range of important nutrients. This can help to balance out any potential negative impacts of our food preferences on gut health.
Let’s expand the food variety a bit more.
Food Variety
Food diversity is important for gut health because it promotes a diverse and balanced gut microbiome. The gut microbiome is made up of trillions of bacteria, fungi, and other microorganisms that play a crucial role in digestion, immune function, and overall health. A diverse microbiome is associated with a lower risk of a range of health problems, including autoimmune disorders, obesity, and cardiovascular disease.
When we eat a limited variety of foods, we may not be getting all of the nutrients and compounds that our gut bacteria need to thrive. This can lead to an imbalance in the gut microbiome, known as gut dysbiosis, which is associated with a range of digestive symptoms and health problems.
Additionally, a limited diet can weaken the immune system, as the gut microbiome plays a crucial role in regulating immune function. A weakened immune system can increase the risk of infections and other health problems.
What Are the Benefits of Eating a Diverse Diet?
Eating a diverse diet has many benefits for gut health and overall health. Here are some of the benefits of food diversity:
Promotes a healthy gut microbiome: A diverse diet provides a range of nutrients and compounds that support the growth of a diverse and balanced gut microbiome.
Reduces the risk of gut dysbiosis: A diverse diet can reduce the risk of gut dysbiosis, which is associated with a range of digestive symptoms and health problems.
Boosts immune function: The gut microbiome plays a crucial role in regulating immune function. A diverse diet can support the growth of beneficial gut bacteria, which can in turn boost immune function.
Improves nutrient intake: Eating a diverse range of foods can help to ensure that we are getting all of the nutrients we need for optimal health.
Increases enjoyment of food: Eating a diverse diet can increase our enjoyment of food, as we get to try new flavors and textures.
How Can We Increase Food Diversity in Our Diet?
Increasing food diversity in our diet can be a fun and exciting process. Here are some tips on how to do it:
Try new foods: Experiment with new foods and cuisines. Be open to trying new flavors and textures, and explore new ingredients and recipes.
Eat a variety of fruits and vegetables: Aim to eat a range of different fruits and vegetables each day. Choose produce in a variety of colors to ensure a diverse range of nutrients.
Incorporate whole grains: Experiment with different types of whole grains, such as quinoa, barley, and millet. These grains are rich in fiber and other nutrients that support gut health.
Include fermented foods: Fermented foods, such as kimchi, sauerkraut, and kefir, are rich in beneficial bacteria that support gut health.
Choose a variety of protein sources: Incorporate a range of protein sources, such as beans, nuts, seeds, and lean meats. These foods provide a range of nutrients and amino acids that support optimal health.
Incorporating a diverse range of foods into our diet can help to promote optimal gut health and overall health. By trying new foods and experimenting with different ingredients, we can enjoy a diverse and nutritious diet that supports optimal health.
Summary
In this edition of the newsletter "Gut Check: Are You Making These 19 Common Food Mistakes?," we covered a range of topics related to gut health and food. From the importance of food sources and quality, to cooking techniques, food combinations, portion sizes, and meal frequency, we offered tips and guidelines to help optimize our gut health.
We also delved into the role of food sensitivities in gut health and provided advice on how to identify and eliminate trigger foods. We explored the impact of food temperature, freshness, hygiene, additives, and water consumption on our gut health. We also discussed the significance of food preferences, chewing and mindful eating for optimal digestion.
Next
Now in the previous two editions we talked about food sources and common mistakes to avoid. It’s time to talk about how to use food to engineer our gut. In the next few editions we will explore important Fs for gut health such as Food as a medicine, Fiber, Fermented food, Fasting, and so on.
Stay tuned.
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Research papers we are reading
Changes in USDA food composition data for 43 garden crops, 1950 to 1999, https://pubmed.ncbi.nlm.nih.gov/15637215/
Temporal Change in Iron Content of Vegetables and Legumes in Australia: A Scoping Review, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8750575/
Assessing the evolution of wheat grain traits during the last 166 years using archived samples, https://www.nature.com/articles/s41598-020-78504
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Disclaimer
Please note that the information provided in this newsletter is for informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about our health, please consult with a licensed healthcare professional. The information contained in this newsletter is not intended to diagnose, treat, cure, or prevent any disease. The publisher and authors of this newsletter assume no responsibility for any adverse effects that may result from the use of the information contained herein.