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    Exactly How To Include Fibre In Your Diet To Reduce Bloating

    If you’re turning your nose up at beans and broccoli for fear of that universally-hated bloat, we’ve got bad news for ya. Eating fibre to reduce bloating is a winning strategy and keeping regular by eating a balance of fibre-rich foods is going to be a much better strategy than chomping on prunes after a week of nothing but pasta and pizza.
    In fact, on average we take in 60 per cent or less of what’s recommended. A high-fibre diet has many essential benefits including improving your digestive system and reducing the risk of certain chronic diseases in the long term.
    One of the barriers to increasing intake may be the lurking myths which discourage people from focusing on high-fibre foods. Kellogg’s Nutrition and Public Affairs Manager as well as Registered Dietitian, Linda Drummond, shares the facts to clear up some common misconceptions…
    Fact: It’s best to eat your fibre
    The World Health Organisation recommends a daily intake of at least 25g per day for adults*. This requirement can be met by taking small steps to increase food sources each day. Fibre-rich foods offer additional intrinsic nutrient benefits such as vitamins, minerals and phytochemicals.
    The naturally occurring combination of these nutrients can never be perfectly replicated or manufactured. Despite supplements being available on the market, experts agree that when looking for particular nutrients, food sources are the best choice.
    To meet the daily recommendation, choose a high-fibre breakfast every morning, eat at least five servings of fruit and vegetables each day and replace animal protein sources with a vegetable source such as beans or legumes regularly.
    READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
    Fact: Not all fibres are created equal
    Skipping this essential part of your diet? Read these facts and you may consider adding a few apples and bran flakes to your breakfast…
    There are many different types of fibre from different food sources, which play unique roles in the body, contributing to overall well-being. Wheat bran, composed mostly of insoluble fibre, is the most effective cereal to promote regularity. Apples, barley, carrots, legumes and oats are rich in soluble fibre, which has a cholesterol-lowering effect.
    Other benefits of a high-fibre diet include helping to achieve normal blood sugar levels and to assist in the maintenance of a healthy body weight. By including a variety of different sources and types of it in your diet, it’s possible to improve several functions of the body.
    READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
    Fact: It isn’t just for constipation
    The benefits of regular and adequate intake, nutrition experts all over the world agree that most carbohydrate-based foods eaten on a daily basis should be a source. In fact, the South African Guidelines for Healthy Eating, which provide nutrition messages to the general public, recommend that everyone should have an intake of at least 25g per day to ensure healthy functioning of the gut, as well as decreased risk for lifestyle-associated chronic diseases.
    Increasing the intake (particularly wheat bran) prevents food from lingering in the digestive system, which can cause you to feel bloated and uncomfortable. By absorbing water and creating bulk, it speeds up the passage of food through your system, helping to prevent constipation.
    Fibre helps food move through the digestive system and plays a bulking role so that undigested food can be more easily eliminated. Fibre plays a vital role in helping keep the walls of the digestive tract healthy. A high-fibre diet can help to reduce that bloated feeling.
    When beginning to increase your intake, do so slowly to allow your body to become accustomed to the change. This will help to ensure that you do not experience bloating with a sudden increase in fibre intake.
    READ MORE: Here’s What Happens When You Stop Eating Sugar, According To Nutritionists
    Fact: There are risks associated with following a low-carb diet
    One of the risks of following a low-carb diet is that it would be even more difficult to meet one’s requirements, as the major sources of fibre are also sources of carbohydrate. By not meeting your requirement, there is a risk that you may experience digestive discomfort and constipation, as well as an increased chance of developing chronic diseases in the long-term. More

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    Meet The Nutritionist & Personal Trainer Helping Women Crush Their Goals

    With fourteen years’ experience as a sports nutritionist and personal trainer, Candice De Mendonca thrives on helping others achieve their fitness goals. Here’s everything you need to know about how she crushes it every day!
    She Walked The Walk And Talked The Talk
    “I’ve run cross country for South Africa and represented Gauteng in swimming, athletics, hockey, soccer and indoor soccer. I love sports and it’s the reason I studied sports development at the University of Johannesburg (UJ), along with personal training. Thereafter I decided to also complete my Diploma in Food Science, which has made a world of difference to my expertise,” says Candice.
    She Fuelled Her Body Correctly  
    Fuelling your body doesn’t have to be all broccoli and chicken and no fun! According to De Mendonca low fat chocolate milk is a scientifically proven sports nutritional aid. YAY!
    She explains: “When I discovered First Choice’s High Protein Recovery, I felt like a child on Christmas morning. HPR is literally the best post workout recovery aid out there. It offers no digestive issues, is easily absorbed and well used by the body. It has more protein and less calories and sugar than most other products on the market. I recommend it to anyone who is active, from children to adults.” 
    “HPR is scientifically formulated to give elite and amateur athletes rapid muscle recovery following intense workouts or competition.” 
    READ MORE: Why Your Post-Workout Meal Is Just As Important As Your Workout, According to a Nutritionist and PT
    She Found What Worked For Her Body
    It really is true that every body is different so you’ve got to find what works for you. For Candice, her body struggled with protein shakes.
    “HPR changed all that. I can drink it every day and sometimes more than once a day, and reap all the benefits with no side effects. I see, feel and taste the hard work and research that have gone into it and most definitely won’t support a product I haven’t tested myself. HPR and the team behind it is one you can trust holistically. Woodlands Dairy and First Choice’s ethics and focus on sustainability, as well as the research and development that have gone into HPR, have paid off.” 
    She Shares Her Knowledge
    It’s true what they say, knowledge really is power and that’s why she shares it so that women are equipped with the knowledge to live their best lives. As sports nutritionist for HPR, De Mendonca writes a monthly blog to educate consumers, assist with any questions they have on nutrition and training, as well as interview athletes.
    She Has A Trick For Setting Life And Fitness Goals
    Dedicated to helping others achieve their goals, she also sets goals for herself every year. “I usually fixate on one word for the year. Last year it was success and I managed to achieve all my goals except one. Big and small. This year my word is focus and I have written down my goals for the year. My main goals include buying a property of my own, fulfilling my role as HPR sports nutritionist, and growing my online restaurant and training brand.”  
    [buy_button img=”https://www.womenshealthsa.co.za/wp-content/uploads/2022/05/250recchopack-1_1024x1024@2x-2.png” url=”https://shopfirstchoice.co.za/products/chocolate-flavoured-high-protein-recovery-milk-6-x-250ml” description=”First Choice HPR Milk” price=”62.99″ title=”Buy It” alignment=”row”][/buy_button]
    Want some help crushing your fitness goals? High Protein Recovery is available at Pick ‘n Pay, Dischem as well as online here. More

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    What Is The Pescatarian Diet — And Is It Even Good For You?

    Honestly, who can keep track of all the ‘tarians that exist these days? There are vegetarians, flexitarians, pescatarians. Don’t even get me started on pegans. But seriously—which one is best if you can’t give up spicy tuna rolls?
    Basically, if you like the idea of slashing your meat intake but have a LTR with salmon, the pescatarian diet may be for you. People who follow the plan eat a wide variety of plant-based foods, like fruits, vegetables, legumes, whole grains, and nuts—plus fish and seafood.

    Whether you eat dairy and eggs on the pescatarian diet is up to you. Some keep them in their weekly rotation, while others opt out. Totally off the table: red meat, poultry and pork.
    This might sound similar to the popular Mediterranean diet, but there’s one major difference: Red meat is allowed (in moderation) on the Med diet. You’re also supposed to avoid packaged foods on that plan, while the pescatarian diet doesn’t have a specific policy on store-bought stuff. Otherwise, there’s a lot of overlap: Seafood, fresh produce, and plant-based proteins are mainstays of both eating plans.
    Is going pescatarian healthier than other diets?
    Unless you can’t live without steak, there’s a lot to love about the pescatarian diet. “You’ll reap the nutritional benefits of a plant-based diet, as well as the nutritional benefits of fish and seafood,” says Emily Kyle, a registered dietician
    Basically, pescatarians get all of the antioxidant- and vitamin-rich produce vegetarians do, while also getting some nutrients (like complete proteins and omega-3 fatty acids) from seafood that are harder to take in on a strictly plant-based diet.
    For example, while many vegetarians and vegans may struggle to get their fill of vitamin B12 (found primarily in animal protein), “pescatarians are able to meet their daily requirements for B12 with a single serving of most fish varieties,” says Georgia Rounder, a registered dietician.
    READ MORE: 26 Easy Recipes for Protein Pancakes
    Also key: Seafood is one of the best sources of heart- and brain-healthy omega-3 fatty acids. “Omega-3 fatty acids may decrease inflammation in the body and lower both blood pressure and triglycerides,” says Rounder. You can get omega-3s from plant-based sources like flaxseeds, but it’s harder than just eating an order of salmon and calling it a day.
    “This diet has also been associated with decreasing the risk for other chronic diseases, including diabetes, dementia, and depression,” adds Rounder, thanks to the boost of omega-3s you get when fish is your main source of protein.
    Other people, of course, choose it for sustainability reasons, animal-rights concerns, or just personal preference, adds Kyle.
    Can the pescatarian diet help with weight loss?
    The jury is still out about any particular diet that champions sustainable weight loss. But eliminating a lot of meat can help create a caloric deficit that would lead to weight loss, especially when the diet is supplemented with vegetables.
    One literature review of studies that evaluated vegetables in weight loss found that “a higher vegetable consumption in a healthy diet may prove beneficial for weight loss in overweight adults.”   So if your aim is to lose weight, watch that your fish consumption doesn’t take the place of consuming a variety of vegetables and fruits.
    READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
    What about all that mercury tho?
    One important thing to keep in mind: Being pescatarian doesn’t mean you have to load up your plate with fish each meal—you can actually eat a carnivorous diet and consume more fish (and more mercury) than someone who’s pescatarian. But if you do consume a lot of seafood—regardless of which diet you follow—you’ll want to avoid eating high-mercury fish all day every day to minimise your risk of mercury poisoning.
    Eat swordfish, tilefish, King Mackerel, and large quantities of tuna in moderation, says Rounder—especially if you’re pregnant or breastfeeding.
    That said, low-mercury seafood options, including canned light tuna, cod, clams, salmon, and hake are generally less of a cause for concern. “The most common fish that we eat on a daily basis are [low in mercury], meaning that in general the pescatarian diet is safe for most individuals,” says Kyle.
    READ MORE: This BBQ Pulled Pork Tortilla Recipe Is Delicious And Freezes Well For Meal Prep
    Whether you’re pescatarian or not, The American Heart Association recommends eating two servings of fish a week. And mix it up so that you’re eating a variety of seafood—that will further reduce your risk of consuming too much mercury.
    The bottom line: Go ahead and try the pescatarian diet if you’re interested. For most people, the health benefits of eating a plant-based diet plus fish far outweighs the potential risks.
    This article was originally published on www.womenshealthmag.com 

    READ MORE ON: Healthy Eating Tips Nutrition Nutrition Advice More

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    Why Your Post-Workout Meal Is Just As Important As Your Workout, According to a Nutritionist and PT

    That post-workout meal that you choose actually has a much larger effect on how your muscles recover – thank you might think. And choosing the right post-sweat snack can help reduce that pain from Delayed Onset Muscle Soreness that you feel as you climb out of bed the next morning.
    But how exactly does that work? And how do you actually choose a meal that might make those muscle aches and pains subside? Well, we have the answers, so you finally know how and what you should be fuelling up on after your sweat sesh.
    But first, we need to school you on the science of muscle recovery. And here to teach you, is Candice De Mendonca, a South African sports nutritionist and personal trainer.
    READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
    What *is* recovery?
    Recovery is a metabolic process that ideally wants to return the body to homeostasis. This is achieved post-training, and post-workout is where anabolic growth happens in our bodies. When you’re in anabolic state, you’re building muscle mass. And when you exercise, you’re in a catabolic state which is when you’re breaking down both fat and muscle.
    So you can see why gym bros rush home to down their protein powders after their leg day; they are trying to optimise the amount of anabolic growth, or muscle building that happens. Because when you understand these processes and your overall metabolism, you may be able to manipulate your body weight.
    That’s also why recovery and rest is so vital to helping you achieve your goals. “Too little rest and your body becomes catabolic, breaking down muscle tissue,” sports therapist Barry Sigrist previously told Women’s Health. But there are many other elements to recovery, too.
    READ MORE: What Is Delayed Onset Muscle Soreness (aka DOMS) & How Should You Treat It?
    “Recovery is multi-faceted with much-needed elements of rest, refuelling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration,” says De Mendonca. “This ideally equals homeostasis in our bodies.”
    But right now we’re focusing on something that often gets overlooked; how to get that post-workout nutrition spot on. 
    How does nutrition play a role in muscle recovery?
    It’s all about macronutrients. Macronutrients are the nutrients that your body uses large amounts of. There are three types of macronutirents; proteins, carbohydrates and fats.
    “It is imperative that our bodies get these nutrients in for energy and to maintain our body’s structure and metabolic systems,” says Candice. “This is why we mustn’t cut out any macronutrients. Moderation and balance are key.”
    If you’re more of a visual person, this is what Candice means:

    READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
    So which macronutrients matter most after you’ve done a workout?
    “When it comes to recovery post-workout, protein and carbohydrates work in our bodies like a lock and key system,” says Candice. 
    The protein provides the muscles with what they need to repair, regenerate and grow by means of protein synthesis (that’s the metabolic process in which amino acids enter the muscle to bind to skeletal muscle proteins). And carbohydrates provide your muscles with what they need to refuel and store by replacing electrolytes and storing glycogen in your muscles and liver.
    In a 2007 paper from the Journal of the International Society of Sports Nutrition, researchers found that ingesting carbohydrates with protein following exercise increases growth hormone levels  to a greater extent than when compared to ingesting protein alone. The researchers stated that this led to a more favourable anabolic environment. for growth and recovery. So that’s why digging into a single chicken breast post-workout might not be the best idea, carbs are your friend here.
    But what about the third macronutrient; fats? Well, there is no scientific evidence that proves fats help right before you exercise or straight after. That’s because fats take too long to digest and break down to provide quick fuel and quick recovery. 
    How long after your workout should you eat?
    When you exercise, blood is quickly transported to the necessary muscle groups you are using to supply energy and nutrients.
    This is actually where the infamous “pump” comes from and this pump will last about two hours, making it an ideal time frame to get a post-workout meal in, advises Candice. Or, you know, to get that perfect post-workout mirror selfie in. 
    So, for 30 minutes to two hours after your workout, you want to try and get in a protein and carbohydrate only.
    READ MORE: 26 Easy Recipes for Protein Pancakes
    What is the perfect recovery ratio to look for in a post-workout meal?
    There is no cut and paste to nutrition. However, there are general rules of thumb you can follow, especially if you don’t have access to a dietician or sports nutritionist. And you can apply this logic to your post-workout nutrition.
    The physiologically perfect recovery ratio is 3:1 (carbs to protein). 
    “Everyone is different and there is no cut and paste to eating. Your vehicle and fuel requirements are different to mine,” explains Candice. “The ratio range one can use can safely be between 2:1 and 4:1 depending on your physical activity, intensity, duration and goals.”
    “For example, a runner would use a 2:1 ratio but a rugby player would use a 4:1 ratio.”
    “A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a pragmatic way to achieve this.”
    How can you put this into practice?
    “Plan your nutrition because that is already 80% of the battle won, 15% is your physical activity and 5% is your genetics;” says Candice. “You can exercise till you are quite blue in the face but if you’re not eating right your results will be minimal and not optimal.”
    Luckily, there is a very tasty way to get the nutrients you need after you’ve closed your workout ring at gym. Research has shown that drinking low-fat chocolate milk after a workout aids in post-workout recovery and muscle protein synthesis.
    We know, right? Chocolate milk!
    One great option is First Choice High Protein Recovery Milk. It has a ratio of 2:1 with 22g of protein and 22g carbohydrates with added grams from sucrose and lactose bringing the total carbs to 41.3g.
    Plus, major soccer clubs like Cape Town City Football Club and Amazulu use it as part of their nutrition and condition plans. And they recently won best new product in the Non-Alcoholic Beverages category of the 2020/21 FOOD REVIEW/Symrise New Product Competition. So you know it’s legit.
    READ MORE: How To Adapt Your Fitness and Nutrition For Every Age
    But what does our sports nutritionist and personal trainer say? “HPR makes it extremely easy, rewarding, and delicious to get protein in. Especially post-workout, it’s premixed, no mess, no fuss, and extremely delicious,” says Candice.
    Some other snacks from Candice that you could try are: 1 banana and 2 boiled eggs (12g protein: 31g carbs), 2 slices wholegrain toast and 1.5 tablespoons peanut butter (12g protein: 32g carbs) or 120g quinoa and 60g chicken (17g protein: 55g carbs).

    READ MORE ON: Fitness Fitness Advice Nutrition Nutrition Advice More

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    How Much Water You Should Be Drinking Daily, According To A Nutritionist

    Given the emphasis on hydration in health circles (downing enough of the clear stuff has been linked to improved mood and brain function and a happily functioning digestive tract) it might not be something you think about that much –after all, your reusable water bottle never leaves your side…
    But. Although some experts would have you think it’s as simple as aiming for two litres of liquid per day, in reality it’s far more complicated than that.
    As nutritional therapist and co-founder of Your Body Programme Terry Fairclough reveals, factors such as your activity levels, the weather, your health and whether you’re pregnant all need to be considered when working out how much you should be drinking per day.
    How Much Water Should I Drink a Day: Your 5-Step Checklist
    1. What is your current weight?
    To find the base amount you should be drinking per day:
    Multiply your weight in kg by 0.6
    Divide this figure by 15
    For example, if you weigh 60kg: 60 x 0.6 ÷ 15 = 2.5 litres per day
    “Remember that a diet rich in fruit and vegetables will increase water intake, meaning you can drink less water,” says Fairclough, “while, drinking too much coffee, tea and alcohol will act as a diuretic, meaning you will need more.”
    2. What are today’s training goals?
    Did you know that you can lose up to 6-10% of your body’s water content, via sweat, when you exercise ? Which, considering even just a drop of 2% can have a noticeable effect on your performance levels, is a lot. Helps to explain why that uphill sprint suddenly feels so much harder than it ever has done before. Did you know that muscle is about 80% water? ‘The American College of Sports Medicine recommends drinking o.5 litres about two hours before exercise, and at regular intervals during your workout to replace fluids lost by sweating,’ says Fairclough.
    “If you exercise or engage in any activity that makes you sweat, you need to drink extra 1.5 to 2.5 cups (400 to 600 millilitres) of water to compensate for the fluid loss – if you’re doing short bouts of exercise. For more intense training lasting more than an hour (for example, running a marathon), you will need even more – the exact amount depends on how much you sweat during exercise, and the duration and type of exercise.”
    When undertaking intense exercise, Fairclough also recommends hydrating with a sport drink that contains sodium to help replace that lost in sweat and so reduce the chances of developing hyponatremia (see below). “It is also essential that you continue replacing fluids after exercising.”
    3. What is the weather like?
    Okay, so this isn’t just a question of whether you’ve managed to bare your legs for the summer or are still encased in a pair of tights. The environment that you commute and work in also factors into how much water you should be drinking.
    ‘Hot, humid weather and heated indoor air, can make you sweat, leaving you dehydrated and in need of fluid,’ says Fairclough. ‘Plus, altitudes greater than 8,200 feet (2,500 metres) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.’
    One to note, if you’ve any adventure holidays in the pipeline.
    4. How are you feeling?
    If you’ve been experiencing illness such as a fever, vomiting and diarrhoea, or conditions, including bladder infections and urinary tract stones, you should be upping your fluid intake to compensate.
    “In some cases, your doctor may recommend oral rehydration solutions such as Rehidrat or Powerade,” says Fairclough. Note that a number of health conditions can impair water excretion: heart failure and some types of kidney, liver and adrenal diseases may require that you limit your fluid intake.
    5. Are you pregnant or breastfeeding?
    “The Institute of Medicine recommends that pregnant women drink about 10 cups (2.3 litres) of fluids daily and women who breast-feed consume about 13 cups (3.1 litres) of fluids a day,” notes Fairclough. Did you know that the water content of the foetus is estimated to be 75-90%?
    Why? Well, water is needed to form amniotic fluid (it is estimated a woman carries from 0.5-two litres during pregnancy), support the increase in blood plasma volume and to produce breast milk. “Remember, that water contained in tea and coffee is not an ideal replacement when dehydrated as they are diuretics and increase your loss of water.”
     5 Ways to Increase Your Water Consumption
    According to the Natural Hydration Council, symptoms of dehydration include constipation, dark yellow urine, a dry mouth, headaches, increased thirst, lethargy and muscle tiredness.
    Research shows that water losses of just 2% can result in reduced mental performance – think brain fog.
    Fairclough shares his top tips for keeping your fluid intake up:
    *Hot or warm water from the kettle is often easier to drink than water straight from the fridge, when the weather is cold.
    *Start the day with a glass of water to flush the body of toxins built up overnight.
    *Aim to have most of you water intake away from meals, as drinking a lot of water close to a meal may dilute digestive acids and enzymes, inhibiting digestion. However, having a glass of water one hour before a meal may help to increase the enzymes and acids.
    *Like tap, sparkling water contains no calories or sugar and, according to the Natural Hydration Council, when consumed in moderation, does not negatively impact dental health, bone density or weight.
    *Naturally flavour your water with slices of lime, lemon, strawberry, ginger or herbs such as mint.
    FYI: Remember that overhydrating can lead to health problems.
    The Natural Hydration Council warns of hyponatremia, which, although rare, can reduce blood salt levels and cause excess fluid to move from the blood into tissue cells, including those of the brain. Space your water evenly throughout the day. Everything in moderation, as they say.
    The article Once And For All: How Much Water Do I Have To Drink Each Day? was first published on Women’s Health US.
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    What Exactly Is The Low-FODMAP Diet And How Do You Do It?

    Struggling with symptoms like diarrhoea, bloating, and gas isn’t exactly a recipe for a good time. And, if it goes on long enough, you’ll probably do a little online detective work to try to figure out what’s causing your issues and how you can clear them up ASAP. You may stumble across mentions of a low-FODMAP diet.
    FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. It’s a fancy medical way of saying that foods that fall into this category can mess with your stomach and GI tract, explains Dr. Lea Ann Chen, an assistant professor of medicine in the division of gastroenterology and hepatology at Rutgers Robert Wood Johnson Medical School. A low-FODMAP diet encourages you to weed out certain foods that tend to produce gas – and then slowly reintroduce them to see what’s the most problematic.
    READ MORE: Is Eating A Vegan Keto Diet Even Possible? Here’s Everything You Need To Know
    A low-FODMAP diet usually isn’t a long-term thing. But, Dr. Chen says, “it really depends on why you’re on it. It’s driven by symptoms. If you’re on a low-FODMAP diet and it doesn’t help you, there’s no reason to be on it indefinitely.” Other people may find that the diet helps with symptoms as they’re working through an illness or trying to identify food sensitivities, she says. And some people, like those with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO), find that a low-FODMAP diet combined with medication is the most effective treatment over the long run. “The trade-off is how much it helps you and if you think it’s worth it,” Dr. Chen says.
    If you’re interested in trying a low-FODMAP diet, Dr. Richa Shukla, an assistant professor of medicine and gastroenterology at Baylor College of Medicine, offers this advice: “Don’t be overly restrictive.” She recommends doing a trial run for a few weeks and seeing how you feel. “If it’s not making a difference, it’s time to reevaluate things,” she says. Because it can be tricky to navigate on your own, your best and safest bet is to work with a registered dietitian or gastroenterologist to do a low-FODMAP diet.
    Want to see if a low-FODMAP diet will help with your gut issues? Here’s what you need to know about the ins and outs of this eating plan.
    How does the low-FODMAP diet work?
    The low-FODMAP diet is an elimination diet, and there are three phases to it. You start by cutting out high-FODMAP foods for several weeks to allow your gut time to neutralize, Dr. Shukla says. During this phase, you should start to notice some improvement in your symptoms.
    After that, you’ll start to slowly re-introduce those foods back into your diet. You may discover that certain high-FODMAP foods give you issues, while others don’t—or you may learn that all of them are a problem for you, Dr. Chen says.
    Finally, you’ll work on maintaining the right diet. This means steering clear of your triggers and focusing on the foods that don’t aggravate your issues.
    READ MORE: 10 Signs You May Have a Magnesium Deficiency
    What are the best low-FODMAP foods?
    There’s a whole range of foods that are considered low FODMAP, and it’s hard to know for sure what is best for each person, says Kathy LeBarre, a dietitian at Spectrum Health. “During the restrictive phase, we may find that some foods are better than others,” she adds. Here are a few examples of foods that fall into the low-FODMAP category:

    Avocado
    Bananas
    Blueberries
    Olives
    Oranges
    Brown sugar
    Maple syrup
    Almond milk
    Arugula
    Bell peppers
    Carrots
    Eggplant
    Lettuce
    Brown rice
    Oats
    Almonds
    Peanuts
    Beef
    Chicken
    Eggs

    READ MORE: How To Go Vegan: 15 Easy Nutritionist-Backed Tips
    Eating a low-FODMAP diet doesn’t necessarily mean that you need to be all low FODMAP, all the time, but it can help. “For the most part, it would be ideal to stick to a low-FODMAP diet, but there is some wiggle room to incorporate a serving of a moderate FODMAP at a meal,” says Laura Manning, a clinical nutrition coordinator at the Susan and Leonard Feinstein IBD Clinical Centre at Mount Sinai.
    What are high-FODMAP foods?
    What may be a bad high-FODMAP food for you could cause zero issues in the next person. In general, though, “high-FODMAP foods contain short-chain carbohydrates that are rapidly fermented in the digestive process and poorly absorbed,” Manning explains. “They can cause digestive upset such as gas, bloating, and diarrhea when consumed.” A few examples of high-FODMAP foods to avoid include the following:

    Apples
    Cherries
    Pears
    Grapefruit
    Barley
    Farro
    Wheat
    Milk
    Cream
    Ice cream
    Soft cheeses yogurt
    Soy milk
    Chickpeas
    Lima beans
    Agave
    Honey
    Artichokes
    Beets
    Brussels sprouts
    Cauliflower
    Mushrooms
    Peas

    READ MORE: 9 Cauliflower Benefits That Make It A Superfood, According To A Dietitian
    What does a low-FODMAP diet plan look like?
    It depends on what phase of the diet you’re in, according to Keri Gans, the author of The Small Change Diet. This means you’re going to be a little more restrictive in the elimination portion of the diet vs. when you’re reintroducing some foods.
    Below are some sample meal plans you can follow when you’re on a low-FODMAP diet:
    Day One

    Breakfast: Cooked oatmeal with peanut butter, a drizzle of maple syrup, and one cup of strawberries
    Lunch: Grilled chicken with herbs over arugula salad with cucumbers, bell peppers, cherry tomatoes with lemon Dijon dressing and a gluten-free roll
    Snack: Lactose-free yogurt and raspberries
    Dinner: Baked salmon with dill, brown rice, and sautéed spinach with olive oil

    Day Two

    Breakfast: Avocado toast on sourdough bread topped with two poached eggs
    Lunch: Quinoa bowl filled with chicken, pumpkin, carrots, and kale
    Snack: A handful of olives
    Dinner: Pasta tossed with shrimp, sautéed spinach, olive oil, salt, and ground pepper

    Day Three

    Breakfast: Scrambled eggs with a side of berries
    Lunch: Chicken sandwich with lettuce on sourdough bread and a side of baby carrots
    Snack: A handful of almonds
    Dinner: Steak with a side of sautéed carrots and green beans

    READ MORE: Caffeine Effects: “What Happens When I Go Hard on Coffee?”
    Overall, a low-FODMAP diet is “considered to be safe and healthy” when you do it right, Manning says. But, she adds that “it is important to ensure that the diet is adequate in fibre, protein, calcium, and certain B vitamins” because deficiencies can happen if the food variety is limited or the diet is followed for a longer period of time than suggested.
    If you’re planning to do a low-FODMAP diet beyond what was prescribed, it’s a good idea to check in with your doctor or a registered dietitian, just to make sure you’re covering all your bases.
    The bottom line: The low-FODMAP diet is meant to be used as a short-term eating plan to identify food triggers that worsen your GI symptoms or condition. If you plan on following it for a longer period of time, be sure to talk to a doctor or nutritionist.
    *This article was originally published on Women’s Health US

    READ MORE ON: Diet Advice FODMAP Diet Nutrition Nutrition Advice More

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    24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists

    Yes, everyone wants to feel full for hours after they eat lunch and never be bloated again. But like, how?!? Well, there’s one solution that’s not exactly sexy (your grandma probably swears by it), but it works: fibre, baby.
    Okay, yes, so fibre bars can be kind of nasty. But you can (and should) get this stuff from real food, too. Fibre helps keep your bowels regular, naturally lowers your LDL cholesterol, and, yes, makes you feel fuller for longer. “High-fibre diets have also been linked to lower rates of colon cancer, and most of us aren’t getting nearly enough,” says registered dietician Alex Caspero.
    That said, too much fibre can shock your system, causing bloating and diarrhoea (fun!). “If you’re only eating 10 grams now, please don’t start eating 50,” says Caspero. She recommends adding in five grams at a time every few days over the course of a week until you hit about 30 grams per day—the sweet spot for most adult women.
    And don’t forget to drink at least eight glasses of water a day to keep all that bulk moving through your GI tract (otherwise you’ll get gassy and bloated).
    Not sure where to start? Here are 24 high-fibre foods that pack a solid amount of the nutrient (and other health benefits).
    Chia Seeds
    Fibre: 13.5 grams per 1/4-cup serving
    Chia seeds add a nice nutty flavour to smoothies, yoghurt, and other foods — and they’re super easy to use. Just sprinkle them over or into your dish, and you’re good to go. In addition to an impressive fibre count (and being high in protein), “they’re a good source of omega-3 fatty acids, which have been associated with a decrease in heart disease,” says Keri Gans, author of The Small Change Diet.
    Sunflower Seeds
    Fibre: 5 grams per 1/2-cup serving
    Like chia seeds, sunflower seeds are an easy way to inject a little more fibre into your day. These fibre-filled little seeds are also “a good source of monounsaturated fats that may help decrease cholesterol levels,” Gans says. Toss ’em into a salad for a little crunch, or just nosh on them on their own.
    Bran
    Fibre: 10.5 grams per 1/8-cup serving
    Bran is surprisingly versatile — you can add it to smoothies, oatmeal, muffins, and even mashed bananas with nut butter, says Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics. There are also different types to choose from. “Wheat bran is a great source of insoluble fibre, which helps prevent constipation,” Angelone says. “I really like oat bran as a concentrated source of soluble fibre.” (Soluble fibre slows digestion and keeps your blood sugar stable.)
    Almonds
    Fibre: 10 grams per 1/2-cup serving
    High-fibre almonds can do your gut and your skin a solid. They’re a “good source of vitamin E, which has been associated with a reduction in UV damage of the skin,” Gans says. She recommends using finely-chopped almonds to coat meat before baking or over salads, or just munching on them whole.
    Sweet Potatoes
    Fibre: 3.4 grams per 1/2-cup serving
    Sweet potatoes are an awesome way to up your fibre intake, plus they’re also an “excellent” source of vitamin A, which is great for your vision, Gans says. You can swap sweet potatoes into just about any potato dish, or try this cool hack from Gans: Slice sweet potato into quarter-inch thick into pieces and put them into the toaster. Then, slather your slices with your favourite toast toppings, like peanut butter, banana, and honey.
    Prunes
    Fibre: 6.2 grams per 1/2-cup serving
    Prunes have a solid rep for getting things moving in your gut, and part of their power is due to fibre. They’re also a good source of potassium, which helps your body regulate your blood pressure, Gans says. She recommends throwing a few into oatmeal, or blending them into smoothies.
    Split Peas
    Fibre: 22 grams per 1/2-cup serving (uncooked)
    Don’t be intimidated by split peas. “They cook up in 30 minutes and don’t need to soak first,” Angelone says. “They also make a great one-pot meal when you add some vegetables at the start of cooking and then fresh spinach at the end.” Split peas are also a great source of iron, which is needed to transport oxygen in your blood, Gans points out.
    Brussels Sprouts
    Fibre: 3.5 grams per 1/2-cup serving
    Brussels sprouts are a great option when you’re tired of broccoli or cauliflower but still want cruciferous vegetable benefits. They’re “rich in vitamin K, which is needed to help your blood to clot,” Gans says. Try brushing your Brussels with olive oil, salt, and pepper, and roasting them for a delicious side dish.
    Flax Seeds
    Fibre: 14.3 grams per 1/4-cup serving
    Like chia seeds, flax seeds are an easy way to inject fibre into oatmeal, smoothies, yoghurt, pancakes, or baked goods, Angelone says. Another, non-fibre perk of flax seeds, per Gans: “They are a good source of omega-3 fatty acids which have anti-inflammatory properties that have been associated with a decrease in joint discomfort.”
    Seaweed
    Fibre: 5.6 grams per 1/2-cup serving
    Seaweed (a.k.a. nori) makes a great addition to salads and soups, and can be a go-to snack on its own, says Scott Keatley, of Keatley Medical Nutrition Therapy. (It adds a nice salty flavour to just about anything.) “Snacks like seaweed can help you to feel fuller longer, decrease cholesterol levels, help regulate blood sugar levels, and be great aids in weight loss,” he says.
    Popcorn
    Fibre: 7 grams per 1/2-cup serving
    Popcorn is a whole grain (and therefore loaded with fibre), but the kind of popcorn you choose matters, Keatley says. Opt for the buttery movie theatre version, for example, and you’re adding in some ingredients that kind of undermines the good stuff. But, if you get your popcorn plain and dress it up yourself with garlic powder or cinnamon, it’s a benefit-packed snack, explains Gans.
    Apples
    Fibre: 7.5 grams per 1/2-cup serving
    Apples are a sweet way to get your fibre intake up. Bonus perk: Apples are also a great source of vitamin C, which supports a healthy immune system and helps your body produce wrinkle-busting collagen, Gans says. Snack on them plain or top them with almond butter for more staying power.
    Artichoke
    Fibre: 7 grams per medium uncooked artichoke
    Artichokes are a great source of fibre — but a pain to prepare. To make life easier, Caspero suggests adding frozen or canned artichokes to salads and frittatas. Or toss into whole-wheat pasta with sautéed sun-dried tomatoes, parsley, chicken, and a sprinkle of feta for a fibre-rich Mediterranean meal.
    Lima beans
    Fibre: 12 grams per 1-cup serving
    Frozen or canned is your best option to get all the fibre in lima beans; pair with corn to make a savoury hash. “Corn gets a bad rap, but it’s technically a veggie and it’s relatively high-fibre,” Caspero says. Or puree lima beans with lemon juice, olive oil, salt, and pepper to make a “hummus” for veggie dip or a spread on sandwiches.
    READ MORE: You Might Be Eating WAY Too Much Fibre — Without Realising It
    Lentils
    Fibre: 16 grams per 1-cup cooked serving
    You’ll get TONS of fibre and protein in every cup of this vegetarian staple. Buy a bag at the supermarket and forget the soaking; just drop in simmering water and they’re ready in 30 minutes. Caspero recommends using lentils as a filling for tacos or wraps, or making a “lentil loaf” (like meatloaf…but with lentils).
    Black beans
    Fibre: 17 grams per 1-cup serving
    Caspero suggests lightly mashing black beans and adding to sandwiches, pairing with sweet potatoes and a sprinkling of cheese, adding to soups and salads, or wrapping in a whole-wheat wrap with chicken and hummus.
    Whole-wheat pasta
    Fibre: 6 grams per 1 cup of cooked pasta
    Pasta is a surprisingly high-fibre food, if you do it right. Take your whole-wheat pasta and toss with about two cups of cooked mixed veggies, plus tomato sauce or olive oil and lemon, and you’ll have a fibre-rich meal.
    READ MORE: 30 Healthy High-Fibre Foods That Make You Feel Full And Satisfied
    Raspberries
    Fibre: 8 grams per 1-cup serving
    The season for raspberries is fairly short, and they’re pricey otherwise. But you can enjoy fibre-rich raspberries out of season if you buy frozen, then add to smoothies or fibre-rich oatmeal.
    Chickpeas
    Fibre: 11 grams per 1-cup serving
    “I call chickpeas my chicken,” says Caspero, since she swaps the high-fibre, vegetarian protein anywhere she’d otherwise use chicken. Because they’re pretty bland, they marry well in lots of different dishes. Toss them in a blender with mayo, celery, and carrots to make a take on chicken salad that’s high in fibre and protein.
    Barley
    Fibre: 6 grams per 1-cup serving (cooked)
    You might associate barley with soups, but it works just as well anywhere you’d use rice. Buy a pack of barley and make one big batch that you can keep in the fridge all week. Mix with roasted veggies (like onions, broccoli, and red peppers to get an extra fibre kick), a serving of chicken, and dressing for a hearty lunch or dinner.
    READ MORE: Are You Really Getting Enough Fibre In Your Diet?
    Pears
    Fibre: 6 grams fibre per medium pear
    When you think of fibre-rich fruits, you probably think of apples, but you’ll actually get a lot of it in pears, too. Pair it with almond butter for a snack or with almost any savoury food, like cheese in a salad.
    Avocados
    Fibre: 7 grams per half avocado
    Yet another reason to love brunch’s favourite food! Slather it on toast, dice, and toss with your favourite salad, or just slice and put on top of your sandwich to boost your meal’s healthy fat and fibre content.
    Blackberries
    Fibre: 8 grams per 1-cup serving
    Like raspberries, blackberries are a high-fibre food that you should have in your repertoire. Fresh or frozen, you can eat these babies in yoghurt, as part of a fruit salad, or just pop ’em raw.
    Peanuts
    Fibre: 6 grams per 1/2-cup serving
    Peanuts have a surprisingly-high amount of fibre for such a small, ordinary nut. As if you didn’t have enough reason to love peanut butter already. Toss the nuts into a stir fry or salad, or just eat some PB out of the jar.
    This article was originally published on www.womenshealthmag.com 

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