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A new study suggests its time you stopped worrying about cutting carbs or limiting the amount of fat in your diet. To live longer, its more important to focus on the quality of the foods than the quantity of carbs or fats they contain, according to a study from the JAMA Internal Medicine journal.

This means limiting processed carbohydrates, sugar, red meat and processed meats, and emphasizing whole grains, nuts, fruits and vegetables.

In the study, researchers asked more than 37,000 adults in the United States what they ate in the course of a 24-hour period in 1999 then followed them for 15 years.

At the end of the study the average age of the participants was 50 years old, and 4,866 of them had died around 13 percent of the group. Justless than half of those who died succumbed to heart disease (849 people) or cancer (1,068 people), certain types of which have been linked to diet.

Researchers found no difference in the risk of death between people on low-fat versus low-carb diets. Instead, the sources of those carbs or fats was what either risked or helped prevent an early death.

Low-fat diets full of unhealthy foods such as white bread, processed meats and sugary soda were associated with a 12 percent elevated risk of death, while similarly unhealthy low-carb diets made people 16 percent more likely to die.

People eating low-fat and low-carb diets composed of healthy foods including vegetables, fruits, legumes and whole grains lived longer, enjoying a 27 percent decreased risk of death.

Low-carb or low-fat diets can be good or bad depending on the foods that go into them, researcher Andrew Mente, who wasnt involved in the study, told Reuters.

Its more about selecting whole natural or minimally-processed foods, regardless of the amount of carbs or fat, Mente told Reuters. This would translate into a diet that may include a variety of whole foods in various combinations including fruit, vegetables, legumes, nuts and fish as well as whole fat dairy and unprocessed red meat and poultry.

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New study says low-carb and low-fat diets don't boost longevity. Here's what does. - The Hill

Serbian tennis player Novak Djokovic says his vegan diet is the secret to his success.

Djokovicwho is currently ranked the world No.2 best in mens singles tenniscomes from a family of food-lovers; his parents used to own a pizza restaurant in Kopaonik, Serbia. He still loves food and has even opened his own vegan restaurant, Eqvita, where he lives in Monte Carlo.

But for Djokovic, food isnt just gustatory pleasure. Its the key to his success. Because of my family, Ive always had a love for food,he explained.But as an athlete, it became something more.

[Food is] the fuel that determines how I play, how I recover, and how alert I am on the court, he added.I attribute a great deal of my professional success to my diet.

In a bid to convince others of the benefits of a plant-based diet, he joined the 2018 documentary The Game Changers as an executive producer. The filmwhich features a number of successful athletes including Arnold Schwarzenegger and Lewis Hamiltonis all about debunking the myth that meat is a necessary form of protein.

According to Djokovic, he became involved with the film toward the end of the project, because he wasnt very vocal about being a plant-based athlete.

They heard that during Wimbledon last year when someone asked me in the press conference, he said. They wanted me to be a part of it.

I was definitely very happy to be a part of a very impressive group of people,he added.From sport, the movie industry, different fields of life, very successful people who are eating plant-based, being healthy, happy and successful in what they do. This is what it is all about.

Formula One driver Hamilton has also attributed his success to his vegan diet. He recently told GQ,ultimately, you want to feel great. You want to have energy, to be consistent, you dont want to have to the big oscillations and highs and lows in your energy levels. Veganism has eradicated that.

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Novak Djokovic Says a Vegan Diet Is the Secret to Great Tennis

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Vegan athlete Novak Djokovic attributes a great deal of his professional success on the tennis court to his plant-based diet.

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Charlotte Pointing

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LIVEKINDLY

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Novak Djokovic Says a Vegan Diet Is the Secret to Great Tennis - LIVEKINDLY

High blood pressure, or hypertension, affects as many as 75 million Americans. If left untreated, hypertension can lead to heart disease, heart attack, or stroke.

Here are the best ways to lower your blood pressure and reduce the risk of health complications.

Common causes of hypertension include a lack of regular exercise, a high-sodium diet, being overweight, and smoking cigarettes. Working to make positive changes in these areas can have a big impact on your blood pressure, says Sanjiv Patel, MD, and cardiologist at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center.

If you're overweight, losing even a small amount of weight can help lower your blood pressure. Shedding 10 pounds can drop your systolic blood pressure (the top number on your blood pressure reading) by as many as 10 to 12 points, Patel says.

For those with hypertension, research has found that regular physical activity can lower systolic blood pressure by an average of seven points and diastolic blood pressure (the bottom number in the reading) by an average of five points.

To get these benefits, Patel recommends at least 30 to 60 minutes of physical activity each day. This can be a combination of aerobic exercise like walking, jogging, or bike riding and strength training with low weights and high repetitions.

Reducing your sodium intake can also improve your heart health and lower your blood pressure. For reference, the FDA recommends that people with hypertension consume no more than 1,500 milligrams of sodium per day.

To decrease your sodium intake, steer clear of processed foods and don't add table salt to your meals. Research has found that the the DASH diet (Dietary Approaches to Stop Hypertension) which is low in sodium and rich in fruits, vegetables, whole grains, low-fat dairy and lean meats can lower blood pressure in adults with hypertension.

Patel says the severity of hypertension and a patient's individual medical history determine the best course of treatment. These blood pressure levels range from:

According to Patel, how quickly you're able to lower your blood pressure depends on the lifestyle factors you're addressing, and how high your blood pressure is to begin with.

For example, if you have moderate to severe hypertension and begin exercising regularly, you are likely going to see a sharper reduction in your blood pressure when compared with someone who has mild hypertension and already works out regularly.

"It takes a few months to see good results, although some lifestyle changes can make a bigger impact," Patel says. "Blood pressure can drop by 10 to 20 points depending on what kind of change you're implementing."

Whether or not you notice any physical changes from lowering your blood pressure also depends on how you felt before. Many people don't notice any physical symptoms of hypertension, Patel says, but if you are someone who experienced headaches or blurred vision as a result of high blood pressure, those symptoms should go away once it's under control.

Even if you are able to lower your blood pressure, you'll need to continue monitoring it, because it can creep back up as you age. Overall, the key to lowering blood pressure with lifestyle changes is maintaining those healthy practices over the long-term.

"Lifestyles changes need to be permanent, not just for two or three months," Patel says. "Once you break that cycle, [your health] gets better and then you need to sustain that."

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How to lower blood pressure with a heart-healthy diet and exercise - INSIDER

GRAND BLANC (WJRT) (1/27/2020) - After months of debate, Perry Road in Grand Blanc will be seeing some big changes.

A mile-long stretch between Genesee Road and Saginaw Street will undergo a road diet, which could have more people seeking other travel options during the summer months.

The city of Grand Blanc is hoping to shave the roadway down from four lanes down to three lanes. The two eastbound and westbound travel lanes would be converted to a single lane in each direction with a center turn lane and bike lanes on each side.

The project isn't just about safety. It's about making the area a more walkable and bikable city

The project will only cost a few thousand dollars and be covered by a Michigan Department of Natural Resources grant to extend the Iron Belle Trail, which runs of Belle Isle in Detroit to the western Upper Peninsula.

The bike lanes being created along the sides of Perry Road will luckily be a minor project in comparison to some of the other options the city considered.

"We don't have to do anything to the road. We just have to grind down a little bit of the asphalt and remark it and restripe it," said Grand Blanc City Manager Wendy Jean-Buhrer.

In addition to the bike lanes, the city also worked with the Genesee County Road Commission on a lane reduction to make the intersection of Perry and Genesee roads safer.

Genesee Road reduces from two lanes to one at the intersection, which leads to many accidents when cars are rushing to get into the lane on time.

"Someone could turn here and this car could go, but a lot of times they're just competing and doing a dragster," Jean-Buhrer said.

She said the project will only take a few weeks to complete and Perry Road will not be closed completely. But some businesses along the stretch still are concerned about the effects.

Owners at Great Harvest Bread Company say they nearly shut down during the last time there was construction along Perry Road. Co-owner Scott Sassack said that project was more extensive, but he still fears this change could put him and his employees at risk once again.

"I hope people don't get scared and try to fight us and leave us in the dust, because we're in our slowest time right now," he said. "Our busiest time is really from Easter to September and that could really hurt us for a week's worth of loss.

Sassack said he's happy to see the bike lanes coming to Perry Road, but he believes the money could have been better spent on other roads in the city of Grand Blanc.

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Perry Road going on a diet in Grand Blanc - ABC 12 News

Physicians are well aware of the difficulties in effecting dietary changes in patients, especially in light of the ubiquity of unhealthy and convenient food options, along with the multitude of conflicting information on the Internet and in the scientific literature regarding what constitutes a healthy diet. Moreover, most physicians, who typically receive only basic instruction on dietary counseling during their training, report feeling ill-equipped when it comes to providing guidance in this area.[1] By forming a strong partnership with registered dietitians and incorporating a few simple tips into practice, however, physicians can successfully guide patients on the correct path toward healthier eating habits.

Here are five things to know about effecting successful dietary modifications in patients.

The primary focus of the preventive cardiology program at our institution is to reduce patients' risk factors for, and prevent first and future, atherosclerotic cardiovascular disease (ASCVD) events. One of the key elements of this program is a healthy diet. With all of the conflicting information and hype on "fad" diets that abound in the media, particularly on the Internet, patients may be confused about what truly constitutes a healthy diet; many have the misconception that weight-loss diets are synonymous with heart-healthy diets. For example, while the currently popular low-carbohydrate and ketogenic diets may be effective for weight loss,[2] replacement of carbohydrates with the high amounts of animal protein that are recommended in these diets can increase serum cholesterol levels and may be associated with a higher risk for death.[3] In contrast, diets that replace carbohydrates with plant-based proteins have cardioprotective benefits.[3,4]

When discussing dietary modifications, an effective way to initiate the conversation is to ask patients about their personal goals. This will help clinicians better align patients' desired outcomes with clinical goals, especially in patients at increased risk for ASCVD.

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Effecting Dietary Modifications in Patients: 5 Things to Know - Medscape

Scientists have recently started to realize just how dangerous inflammation is, finding links to deadly diseases like certain cancers and Alzheimer's.

Doctors often treat chronic inflammation with medications such as non-steroidal anti-inflammatory drugs like Ibuprofen, steroids, and supplements like fish oil. But recent research shows that one of the best treatments for inflammation may be the food you eat.

"Inflammation is not always a bad thing; our bodies use inflammation as a signal for healing," says Dr. Mari Ricker, MD, a professor of family and community medicine at the University of Arizona. This is what you see when an infected cut turns red and swells up.

However, when inflammation becomes chronic, it is linked to dangerous health conditions like certain cancers, heart disease, diabetes, and asthma. That's where an anti-inflammatory diet comes into play.

It's designed to reduce chronic inflammation in your body, a condition where your immune system stays constantly on high alert and ultimately may damage or impair normal tissues and cells. By calming the inflammation, you can mitigate this damage and reduce your risk of diseases.

The anti-inflammatory diet is less like a diet with restrictive meal plans and more like a guide for eating nutrient-dense, unprocessed or minimally processed foods and a lot of vegetables, much like the Mediterranean diet or DASH diet, Ricker says.

You are also advised to eat foods with antioxidants like vitamin C in oranges and the lycopene in tomatoes.

You don't have to ban inflammatory foods like red meat outright but you should only eat them in small amounts. Below are some foods that may help reduce inflammation that are recommended for an anti-inflammatory diet.

In addition to foods that help lower inflammation, an anti-inflammatory diet also focuses on limiting foods that contribute to body-wide inflammation. These foods include processed carbs, fatty cuts of red meat, fried foods, sugary drinks, and alcohol.

An anti-inflammatory diet can decrease your heart disease risk whether you are overweight or not.

Ricker says that the diet is healthy and safe for most people to try. "There are very few people who cannot incorporate some aspect of the anti-inflammatory diet."

The anti-inflammatory diet is relatively easy to maintain and should be used throughout your life for best results, Ricker says. "To be successful in reducing inflammation this needs to be a lifestyle change. Changing the diet long term, not just for 3 to 6 months."

See the rest here:
What is an anti-inflammatory diet and its benefits for heart health - INSIDER

The Keto diet has managed to break out of its label as the latest trendy diet because of its proven rate of success with weight loss.

However, anew study conducted by a team of Yale researchers addresses the potential setbacks associated with adopting the Keto diet long-term with the help of mouse models.

The report, which was published in the January Issue of Nature Metabolism, posits that over limited periods of time a high-fat low-carb diet can greatly reduce a followers risk of developing diabetes and inflammation but after one week these positive effects begin to diminish as a result of the very mechanisms that fostered them.

The Keto diet works by forcing the body to use alternative sources for fuel via prolonged exercise and or starvation.More specifically, followers obtain 99% of their calories from fat and 1% from carbohydrates.

Once the body is tricked into thinking that its starving it will start burning fat instead of carbohydrates in order to preserve energy. Eventually, chemical byproducts called ketone bodies are produced.Ketone bodies serve as alternative energy sources for organisms during periods of glucose scarcity.

The immediate benefit of this process has to do with tissue-protective gamma delta T-cells. These begin to spread throughout the body as a direct result of ketosis.

This reduces diabetes risk and inflammation, and improves the bodys metabolism, explained Vishwa DeepDixit, the Waldemar Von Zedtwitz Professor of Comparative Medicine and of Immunobiology. After a week on the keto diet, mice show a reduction in blood sugar levels and inflammation.

The problem is fat break down and fat storage began to happen at once, which means the rodents consumed more fat than they could possibly burn. Eventually, those essential gamma delta T-Cells diminished and the likelihood of the subjects developing metabolic disorders surged dramatically.

This new metabolic consequence joins a slew of previously established ones.

Many experts believe that limiting your carb intake to 1% over a long period of time makes it extremely difficult to include important sources for vitamins and minerals found in foods like fruits, beans/legumes, and whole intact grains. In addition to energy preservation, carbohydrates promote tissue synthesis, provide us with our recommended value of macro-nutrients and prevent the development of several kinds of chronic illnesses.

For individuals that need to lose quickly for whatever reasons, tweaking your metabolism to augment fuel sources seems to be the trick. Experts just urge followers to consults a nutritionist to determine how long and how rigidly they ought to restrict carb intake.

Before such a diet can be prescribed, a large clinical trial in controlled conditions is necessary to understand the mechanism behind metabolic and immunological benefits or any potential harm to individuals who are overweight and pre-diabetic, Dixit said in a press statement.

Its important to note that more research needs to be done before a categorical threshold can be translated to human trialseven in consideration of the striking genetic similarities we share with mice. The most important citation motioned in the new study relates to the benefits and setbacks afforded by ketosisa counterbalance that is defined by dietary indecision.

The new data meets supporters and critics in the middle. The researchers maintain that the diet has its functions; both as a quick and effective measure for weight loss and a provisional means of decreasing ones risk for chronic illness.

However, very few fad diets warrant indefinite adherence.

Our findings highlight the interplay between metabolism and the immune system, and how it coordinates maintenance of healthy tissue function, said Emily Goldberg, the postdoctoral fellow in comparative medicine .

In other words adopting the Keto diet in short spurts instead of committing to it long term appears to be the more effective method.

The new paper, titled,Ketogenesis activates metabolically protective T cells in visceral adipose tissue was co-authored byEmily L. Goldberg,Irina Shchukina,Jennifer L. Asher,Sviatoslav Sidorov,Maxim N. ArtyomovandVishwa Deep Dixitand can be read in full in the journal Nature Metabolism.

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This is how Yale researchers say to approach the Keto diet - Ladders

When you think of carbohydrates, you probably think of bread, pasta and potatoes. But carbs are also in grains, legumes, starchy vegetables, milk, yogurt and fruit. Theyre one of the three main energy sources in our food and they provide the bodys preferred fuel source for the brain, nervous system, and exercising muscle: glucose.

Unfortunately, patients with diabetes have difficulty converting that glucose into energy.

The body needs the hormone insulin to convert glucose into energy, but for patients with diabetes, they either dont make enough insulin or the insulin they make doesnt work properly, says nutritionist Joyce Patterson, M.P.H., R.D.N., B.C.-A.D.M.

When glucose cant be used, it stays in the blood and results in high blood sugar.The worst offenders for these spikes are added sugars and refined grains, like white rice, and sugary beverages such assodaand juice. Patients with diabetes take medications to help increase their insulin levels or make insulin function properly so their bodies can get the energy it needs.

So if fat and protein are energy sources for the body too, why not just eliminate carbs from your diet? Well, theres a lot of reasons, actually.

Theres a common misconception that carbs are bad or should be cut out, Patterson says. However, cutting carbs out can initially lead to uncomfortable side effects, like low energy and headaches.

In addition to glucose, carbs also contain other important nutrients. Fruit and starchy vegetables are rich in vitamins and minerals. Beans and lentils are an excellent plant source of protein, in addition to cholesterol lowering fiber, B vitamins, iron and calcium. Dairy provides protein, calcium and potassium. And finally, whole grains are a great source of fiber and B vitamins. Cutting out all of these foods puts us at risk of nutrient deficiencies, Patterson says.

For those who take insulin or other medications that increase the risk of hypoglycemia, eliminating carbs, or even following a low carb diet, can lead to dangerously low blood sugar. So, having carbs in your diet is a good thing. Choosing high-quality carbs that are high in fiber and/or protein will provide the body energy without a large spike in blood sugar levels.

The Mediterranean, DASH or plant based diets have all shown benefits in people with diabetes beyond diabetes management, like lower cholesterol, better blood pressure and overall heart health, according to Patterson, also a diabetes educator in the Adult Diabetes Education Program.

She adds that the Mediterranean and DASH diet offer a great variety of foods with very little restriction the emphasis being on portion control, balance and healthy food choices.

Similarly, plant-based diets offer many different plant sources of protein to replace animal products.

Very low carb diets, like the keto diet, have also shown benefits for blood sugar. However, many find the lack of flexibility difficult to stick with, leading to frustration and yo-yo dieting, which can be harmful to health in the long run, Patterson says.

SEE ALSO: Keto Diets and Heart Health: Whats the Risk?

To learn more about diabetes education and management, or gather a general understanding of how food affects medical conditions and overall health, seeing a registered dietitian can help explain how food choices, portions, balance and timing of meals can all affect blood sugar.

To apply some of that information to meal planning, try this budget and blood sugar friendly lentil stuffed peppers recipe.

Lentils are a plant-based protein, rich in both fiber and protein which help keep blood sugar from rising too high or too fast after a meal, Patterson says. Together with the sweet peppers and lean chicken, its a well-balanced meal.

See more here:
What to Know About Low Carb Diets and Managing Your Diabetes | University of Michigan - Michigan Medicine

Keto Mediterranean chicken, photographed in the Post-Dispatch studio, Wednesday, Jan. 15, 2020. Photo by Hillary Levin, hlevin@post-dispatch.com

Yield: 4 servings

1 tablespoon olive oil

8 bone-in, skin-on chicken thighs

Salt and pepper

3 garlic cloves, thinly sliced

1 cup pitted kalamata olives

2 tablespoons capers

2 tablespoons white wine vinegar

1 teaspoons dried oregano

1 cup whole-milk Greek yogurt

cup fresh flat-leaf parsley, roughly chopped

2 tablespoons fresh mint leaves, roughly chopped

1 teaspoon lemon zest

1 tablespoon lemon juice

1. Heat oil in a large pot or Dutch oven over medium heat. Liberally sprinkle chicken with salt and pepper and cook half of the pieces, skin-side down, until the skin is deeply browned, 6 to 8 minutes. Flip and cook until the other side is deeply browned, 4 to 6 minutes. Transfer to a plate and repeat with remaining pieces of chicken.

2. Pour out all but 1 tablespoon of the fat (if on the keto diet, keep all the fat in the pot). Return pot to heat and add garlic; cook until golden brown, about 1 minute. Add the olives, capers, vinegar, oregano and cup water; stir to combine and to scrape up any browned bits at the bottom of the pot. Return chicken pieces to pot and stir to mix.

3. Cover and cook at a simmer until chicken is done, about 30 minutes. Remove the chicken and boil the sauce to reduce it by half.

4. Meanwhile, mix the yogurt, parsley, mint, lemon zest and lemon juice, plus a large pinch of salt and pepper. Stir to combine. Taste and season with more salt and pepper, if needed.

5. Serve the chicken with its sauce, and the yogurt sauce on the side.

Per serving (nutrition calculated using all the fat from step 2): 627 calories; 48g fat; 12g saturated fat; 285mg cholesterol; 42g protein; 5g carbohydrate; 1g sugar; 2g fiber; 1,146mg sodium; 91mg calcium

Adapted from a recipe by the Food Network

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The keto diet: Its highs and lows plus 5 recipes - STLtoday.com

If you've ever experienced terrible cramping or intense bloating and immediately reached for your computer, there's a good chance you've come across the Low FODMAP diet. As a diet designed for those with chronic gastrointestinal issues or bowel diseases primarily Crohn's Disease or irritable bowel syndrome it may seem like an instant fit for anyone who may be feeling irregular or are hoping to reset their digestive system. The truth? It may work wonders for some by providing relief over several weeks, but it's not meant for everybody, experts say.

FODMAP is an acronym for fermentable oligo-, di-, mono-saccharides and polyols, a subset of short-chain carbohydrates that are resistant to digestion. This means that these kinds of carbs have been shown to trigger digestive symptoms in all kinds of people, from excessive gas to stomach pain, says Michelle Pearlman, MD, a board-certified gastroenterologist and physician nutrition specialist within the University of Miami Health System. "Instead of being absorbed into the bloodstream, [these carbs] reach the far end of the intestine for fuel, and produce gasses like hydrogen, methane, and sulfur, which often cause digestive symptoms like excessive belching, bloating and flatulence in some individuals," Pearlman explains. "These types of carbohydrates also draw liquid into the intestine, which may lead to diarrhea."

But not everyone who consumes foods that are high in FODMAPS experience adverse side effects when they're digesting meals. And some of the foods that are naturally high in FODMAP carbs are actually otherwise highly attractive for their nutritional counts in well-balanced diets. Carrie Walder, MS, RD, a nutritionist who has previously published specialized guidance for those interested in the Low FODMAP diet on her website, says that feeling gassy after eating ingredients high in FODMAP carbs "is a normal process and with most individuals, this will cause no issue ... Many high FODMAP foods are actually incredibly healthy, so we want to be able to include as many of them in our diets as possible."

Understanding the point at which bloating, gas, and diarrhea cross from being unintended side effects into something you should discuss with your doctor can be tricky. Below, we're reviewing the basic principles of the Low FODMAP diet program, who should actively try the diet at home, and how this diet can help you make better decisions at mealtime (even if you don't have IBS).

The diet is structured into three different phases; In the first phase, foods that are high in FODMAPs are completely removed from the diet (or only consumed in very limited amounts). The most common misconception about this program, Walder says, is that dieters believe these foods should be removed forever. "The full elimination phase should only last 2-6 weeks, with the goal to re-incorporate as many high FODMAP foods back in as you can individually tolerate," she says. The second phase allows dieters to slowly reintroduce small amounts of different kinds of FODMAPs back into their diet, which is a great way to understand which kinds of foods high in FODMAPs actually irritate their bodies. The third phase, then, is a longer period where you're able to customize what you eat on a regular schedule. "The final integration phase of the diet is meant to be personalized to the individual," Walder explains. "This means that they will only continue to avoid the high FODMAP foods that trigger their symptoms, liberalizing the diet as much as possible."

Low FODMAP Diet Chart. Infographic: Laura Formisano

Understanding what's completely off the menu for stages one and two of the Low FODMAP diet may be confusing. Walder explains that many different foods contain moderate amounts of FODMAP carbohydrate subtypes, but you may still be able to enjoy some of these items sporadically. We're breaking down some of the ingredients that have the highest amounts of FODMAPs and what you might be able to substitute:

If you're looking to maximize your Low FODMAP diet meal plans, Walder says there's a more complete list available to dieters provided by Monash University. The list is also available as part of an interactive app where you can track the foods you eat. "I would recommend it to anyone who has to follow this diet," she says.

If you're experiencing any of the common digestive issues that may be addressed by a diet change from bloating to constipation or even chronic diarrhea you may think the Low FODMAP diet is perfect for you by default. But while this diet is intended to eliminate gas production and the symptoms associated with excessive gas, it shouldn't be the first treatment option, unless you've discussed it with your healthcare provider first. "Many of the foods that contain large amounts of FODMAPs are in fact very healthy and nutrient dense think of some of the items that are excluded, like cauliflower, broccoli, Brussels sprouts, avocado," Dr. Pearlman says, adding that many people assume the FODMAP diet is an automatic solution for their digestive issues. "It's key to try to prepare your own food, limit any processed foods, and limit eating out because there are often hidden additives, seasonings, or sauces that can contribute to GI symptoms that people are not aware of if they're not preparing their food themselves."

Pearlman stresses that automatically adopting a Low FODMAP diet could actually work against you in the long run. For clinical experts to appropriately diagnose a gut health issue correctly whether that's gluten sensitivities, SIBO, gastroparesis, or a parasitic infection the digestive system needs to be exposed to all issues. "Something like celiac disease or an impacted thyroid can be causing stress within the GI tract, but I need to make sure that I test patients for those issues before prescribing a certain diet, as cutting out entire food groups may skirt the true issue," Pearlman explains. There's even a chance that eating foods exclusively low in FODMAPs will still lead to irregular digestion, as highly-processed items (like bacon!) are okay to eat while on this diet plan.

If you've previously discussed eliminating extra FODMAPs with your doctor, there's a good chance you've been diagnosed with a chronic issue, such as irritable bowel syndrome. But if you're living with IBS and haven't explored this option yet, the Low FODMAP diet may be the relief you've been searching for. "IBS affects about 15% of the world's population, and with it comes an extreme emotional effect and negative impact on quality of life," Walder says. "In fact, studies have shown that [patients] would be willing to give up 25% of their remaining life for a treatment that would offer symptom relief. This is why the low FODMAP diet is of value and why it's being talked about we have finally found a dietary treatment that can help up to 75% of IBS patients find relief from their suffering."

Both experts agree: The Low FODMAP diet is not intended for weight loss, and should only be adopted in its entirety if you've consulted a doctor. "It's not a weight loss diet and should only be attempted if medically necessary; It's not meant as a 'cleanse' or 'reset' and really should only be followed if your doctor has suggested it," Walder says. While the diet may help address belching, bloating, excessive flatulence and diarrhea, many of the prohibited foods are actually some of the healthiest options for those who are actively trying to lose weight due to their low calorie counts and high fiber content. "For someone to completely avoid all foods high in FODMAPs for a prolonged period of time is not only very unrealistic, but it can often lead to disordered eating and restrictive dietary patterns," Pearlman argues.

That being said, there may be a few ways to glean some useful insight from this trending diet, especially if you're feeling frequently feeling unbalanced after mealtimes. Walder says there's an abridged version of the diet, so to speak, known as "FODMAP Gentle" that may be able to help you pinpoint exactly which foods are causing you discomfort. "Essentially, a dietitian would look at your current dietary intake and only restrict the highest FODMAP-containing foods that are found in that patient's diet; mainly onions, garlic, and beans," Walder explains. "If this patient sees an improvement in their symptoms, they can start to add them back to see if their symptoms return. Perhaps then they may only have to eliminate or lower their intake on a couple of ingredients, and not necessarily go through the full elimination diet."

At home, pay attention to what you eat without obsessing over their complete nutritional profiles Pearlman says you might be able to start by process of elimination in the time leading up to a professional consult. "The most alluring part of this diet is the ability to reintroduce items one at a time did 'X' food actually cause you distress? More often than not, though, if people just ate unprocessed, real food, they'd feel a whole lot better to begin with."

The rest is here:
What Is the Low FODMAP Diet? - Foods You Can and Can't Eat on Low FODMAP - GoodHousekeeping.com

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