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We all know that consuming a good amount of fiber is important for our overall health, but do we really know why? Nutrition expert, Meghan Novoshielski MS, RDN, explains: "Eating more high-fiber vegetables is one of the best things people can do for their health. She adds, "Fiber helps with weight loss, keeps blood sugars stable, protects cardiovascular and digestive health, and fuels a healthy gut microbiome. And while many vegetables contain an adequate amount of fiber, Novoshielski says that a good rule of thumb for even more fiber is to grab veggies that are darker in color, like beetroot, artichokes, and dark leafy greens such as Swiss chard.

The American Heart Association recommends that adults eat between 25 to 30 grams of fiber per day, but since many people dont get enough vegetables in their daily diets, Novoshielski recommends adding high-fiber ingredients (such as veggies) to your meals. For example, you can top your pizza with broccoli and spinach, or add zucchini and tomato to an omelet or frittata.

Want to know which high fiber vegetables to add to your diet? Keep reading for more!

Did you know that a serving of boiled carrots contains more fiber than raw carrots? But dont worry, its not by mucha cup of boiled carrots has 5 grams of fiber, while a medium-sized raw carrot has about 2 grams. Whether youre adding them to a salad, curry, or dipping them into delicious hummus, carrots are a great veggie to have on hand each week since theyre so versatile.

It should come as no surprise that broccoli is one of the healthiest vegetables to add to your diet. Katherine Gomez, a registered dietitian, notes: Just one cup of broccoli has about 5 grams of fiber. It also contains antioxidants and vitamin C, which can strength our immune system and lower the risk of chronic illness.

Cauliflower is similar to broccoli in that it has many beneficial minerals and vitamins, but it doesnt contain quite as much fiber. In fact, theres 2 grams of fiber in a cup of cauliflower, which is about half the amount you'll find in the same serving of broccoli. That being said, cauliflower is still a great vegetable to add to your meals and eat often.

If you love eggplant Parmesan or stuffed eggplant, youll be happy to know that those dishes contain a good amount of fiber. Just like cauliflower, eggplant has about 2 grams of fiber per cup.

Swiss chard has about 4 grams of fiber per cup, and is a great green to incorporate into pasta dishes, salads, or a satisfying frittata. Stop by the farmers market during the summer and early fall to grab some Swiss chard at its freshest.

Is there anything more delicious than a bacon-wrapped Brussels sprout with a drizzle of balsamic, or a shredded Brussels sprout salad? These crunchy little green veggies have over 3 grams of fiber per cup, and are truly a superfood. They have plenty of nutritional benefits, and may even protect against certain types of cancer.

When artichokes are in season, theyre one of the most delicious vegetables to enjoy. And since theyre naturally so flavorful, you dont need to do much other than cook or steam them. Artichokes have about 4 grams of fiber per serving, and are also rich in calcium.

Beets are considered to be a natural laxative, and its certainly because theyre high in fiber at 4 grams per cup. Whether youre chopping them up for a goat cheese and walnut salad, or making a beautiful Pink Hummus, beets have a mildly sweet flavor that make them the perfect addition to so many dishes.

If Popeye taught us anything, its that spinach can make us grow big and strong. Katherine Gomez, RD, says: "Spinach has about 4 grams of fiber per cup, and it also contains iron, which is necessary for producing red blood cells. Enjoy spinach as a side, like in this Spanakopita Creamed Spinach recipe, or mix a handful of it into your favorite pasta dish.

Theres a reason why peas are usually one of the first vegetables we introduce to babies. "A cup of peas has about 9 grams of fiber, and they are an excellent source of B vitamins, which are crucial for energy metabolism," says Gomez.

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10 High Fiber Vegetables to Add to Your Diet - Real Simple

Around Scottsdale, the notion of so-called road diets making vehicle traffic narrower by adding bike lanes is so hot it sizzles.

But an idea on the matter by a Scottsdale City Council member fizzled last week.

People are pissed, Councilwoman Kathy Littlefield told the Progress a few hours before her attempt to get road diets on the next ballot failed.

Scottsdale residents, she said, are very very upset and they want more to say on this.

While supporters say sacrificing vehicle lanes for bike lanes makes driving safer for all, others have deluged council members with emails saying no more road diets!

Even if the issue never makes it to the ballot, Littlefield said she wanted a specific agenda item on road diets to invite public comment.

I want to lead a conversation so we can open it up to the citizens and they can have more say, Littlefield said, adding the April 17 open house on a Thomas Road diet plan left those who attended frustrated.

Im asking for a discussion on (road diets), Littlefield said. My guess is (her council colleagues) are not going to want to discuss it. Im going to give it a try because there are so many people that are so angry thats what were supposed to do, represent them.

As Littlefield predicted, her motion was rejected at the April 18 City Council meeting.

Mayor David Ortega and council members Tom Durham, Tammy Caputi and Solange Whitehead voted against Littlefields motion, over the support of Littlefield, Barry Graham and Betty Janik.

In discussion before the vote, Littlefield gave an introduction to her motion. She said that, contrary to previous staff reports promising road diets would be few and far between, there are now 15 street trimmings and more in the works.

Our citizens feel betrayed and they feel lied to, she said.

You should want the voters to decide this, Littlefield lectured her council colleagues. It is the only hope we have to restore the trust of our citizens.

Whitehead took a pointed jab stating Littlefield herself made a motion to approve a road diet on Indian School Road before emotionally decrying Littlefields motion.

Public safety is Scottsdales primary job. Its not up for a public vote. We dont ask the citizens what the speed limit should be its our job, Whitehead said.

Janik countered, This is at least worth a discussion.

Ortega said Littlefields motion was not necessary, as a work study on the issue has been requested for May 16.

As Littlefield was speaking about more traffic coming to Scottsdale, Ortega cut her off.

There will be a work study on all the details, Ortega said, calling for a vote.

Alex McLaren, during the public comment section of the council, called the Thomas Road open house a very good presentation.

But he called for an updated congestion report, as the one at the Thomas open house showed traffic patterns from 2016 to 2019.

Heather Phillips seconded that, saying the congestion numbers are pre-COVID and that in the Old Town area, skyrocketing rent prices are leading more residents to crowd into apartment units

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Idea of putting city's 'road diets' on ballot fizzles - scottsdale.org

Japan's ruling Liberal Democratic Party, headed by Prime Minister Fumio Kishida, secured four of the five Diet seats up for grabs in by-elections on Sunday, boding well for him amid speculation that he might dissolve the lower house in the near future.

The LDP won the Yamaguchi Nos. 2 and 4 districts and the Chiba No. 5 district in the House of Representatives as well as the Oita prefectural district in the upper chamber. Its candidate was defeated in the Wakayama No. 1 district in the lower house by a new face backed by an opposition party that has gained momentum recently.

The outcome of the polls, held about a week after an explosive device was thrown at Kishida during a campaign speech in Wakayama, may prompt him to call a snap election soon after the Group of Seven summit in his home constituency of Hiroshima next month.

Nobuchiyo Kishi (C) is pictured in Iwakuni, Yamaguchi Prefecture, on April 23, 2023, ahead of his likely win in a by-election for the House of Representatives Yamaguchi No. 2 district. (Kyodo)

Kishida's LDP had hoped to retain three seats in the first parliamentary elections since July last year, with the approval ratings for his Cabinet picking up on the back of his diplomatic achievements, such as a surprise visit to Ukraine on March 21.

After the LDP won in four districts, Toshimitsu Motegi, secretary general of the LDP, told reporters, "We have received a positive evaluation from the public."

The Yamaguchi No. 4 district used to be held by former Prime Minister Shinzo Abe, who was assassinated by a gunman during an upper house election campaign speech on July 8, 2022.

The LDP backed Shinji Yoshida, a former local city assemblyman, while the main opposition Constitutional Democratic Party of Japan fielded Yoshifu Arita, a former upper house member.

Shinji Yoshida (C) is pictured next to Akie Abe (R), widow of slain former Prime Minister Shinzo Abe, in Shimonoseki, Yamaguchi Prefecture, on April 23, 2023, ahead of his likely win in a by-election for the House of Representatives Yamaguchi No. 4 district. (Kyodo)

The Yamaguchi No. 2 district was previously held by former Defense Minister Nobuo Kishi, Abe's younger brother. But he retired for health reasons in early February, and his eldest son, Nobuchiyo Kishi ran in his father's place.

The Wakayama No. 1 district was up for grabs after a lawmaker of the opposition Democratic Party for the People resigned to become the prefecture's governor.

Former upper house member Hirofumi Kado ran on the LDP ticket, but he was beaten by Yumi Hayashi, who served as a local assembly member. Hayashi was backed by the Japan Innovation Party, which has a strong foothold in the Kansai region, including Wakayama.

The Japan Innovation Party has been aiming to expand its support base beyond the western Japanese region, and its Osaka base. The party more than doubled its seats in local elections in early April to 124.

Nobuyuki Baba, head of the party, told reporters in Wakayama on Sunday, "We have proven that even an ant can hurt an elephant if we work together in unity and solidarity."

The Chiba No. 5 district election was called after an LDP lawmaker resigned in December over allegations of underreporting political funds.

The LDP, which faced an uphill battle in the constituency against the backdrop of the political funds scandal, fielded Arfiya Eri, a former United Nations official of Uyghur descent. The major opposition parties failed to settle on a unified choice.

The upper house seat in Oita became empty after an independent lawmaker, who won the seat with the support of the Constitutional Democratic Party of Japan and other opposition forces, chose to run for the governorship in the prefecture.

Aki Shirasaka, an entrepreneur endorsed by the LDP, defeated Tadatomo Yoshida, a former upper house lawmaker of the Constitutional Democratic Party of Japan.

Voter turnout was the lowest on record for Chiba at 38.25 percent, while that in Wakayama stood at 44.11 percent. Turnout in the Yamaguchi Nos. 2 and 4 districts was 42.41 percent and 34.71 percent, respectively, and that in Oita 42.48 percent, the election boards said.

Voters are pictured at a voting booth in Oita, the capital city of Oita Prefecture on Japan's southwestern main island of Kyushu, on April 23, 2023. (Kyodo)

Earlier this month, a man hurled a cylindrical object that exploded and let out white smoke near Kishida in Wakayama, sparking a flurry of Japanese media reports ever since. The premier was not harmed in the attack.

Regarding policy, all eyes were on whether voters support the government's steps to reduce the adverse effects of rising prices and its plan to increase spending for defense and child-rearing measures, which have fanned fears about possible tax hikes.

Kishida's leadership, meanwhile, has been called into question over dubious ties between LDP lawmakers and the controversial Unification Church, in addition to a series of resignations by scandal-tainted ministers late last year.

Abe's attacker said he held a grudge against the religious group over huge donations made by his mother. He targeted Abe in the belief that the longest-serving prime minister of Japan had links to the organization, investigative sources said.

The latest polls were carried out on the same day as the second round of local elections held nationwide to select mayors and assembly members. The LDP won key gubernatorial races in the first round of the quadrennial unified local polls on April 9.

Under Japan's Constitution, a prime minister has the final say on the dissolution of the lower house for a snap election. The current four-year terms for lower house members expire in October 2025 unless Kishida dissolves the chamber.

Kishida, who took office in October 2021, has been exploring the best timing to win a general election, as he is eager to be re-elected as leader of the ruling party, pundits said. The next LDP presidential race is slated to be held in September 2024.

Related coverage:

Campaigning starts for mayoral, municipal assembly elections

Japan PM Kishida's ruling bloc wins key gubernatorial polls

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LDP wins 4 of 5 Diet by-elections amid snap election speculation - Kyodo News Plus

image:Dentition of a modern baboon (Papio ursinus). These savanna dwelling omnivores provide a prime analogous model for early hominin evolution. They evolved and radiated in parallel with hominins within a similar landscape and time frame. Tina Ldecke and her colleagues use tooth enamel from dentitions like this to develop the new method. view more

Credit: Tina Ldecke

Emmy Noether Group leader Tina Ldecke from the Max Planck Institute for Chemistry (MPIC) in Mainz, has been awarded a prestigious and highly competitive Human Frontier Science Program (HFSP) Research Grant along with Cajetan Neubauer from the University of Colorado Boulder (Institute of Arctic and Alpine Research) and Rani Bakkour from the Technical University of Munich (TUM).

The three-year funding, around U.S. $1 million in total, will support the international scientific team led by principal investigator Cajetan Neubauer to work on the project "Uncovering the real paleo diet: Novel isotope analytics of amino acids from fossil hominin teeth. The team aims to develop a new method to measure the isotopic composition of amino acids in tooth enamel and thus get more details on the hominin diet.

Much of our understanding of the relationship between hominin diet and evolution is based on anatomical and archaeological information derived from hominin fossils, explains Tina Ldecke.

Direct chemical evidence of paleodiets has also been measured, in fossil bone collagen and tooth enamel, in the form of stable carbon isotope patterns that are indicative of food intake. Proteins and amino acids are likely preserved in enamel even millions of years old and their isotopic compositions could provide specific insights into how ecosystem use and dietary changes in human prehistory shaped human biology, societies, and cultures. Unfortunately, currently no technique exists that can reveal paleodiet signatures from fossil amino acids. This is what we want to change with our funded project, she said.

The winners in this years HFSP Research Grant Program are remarkable scientists pioneering life science research that needs international collaboration and basic science in frontier subjects that is, investigations for which there are no prior studies, said Pavel Kabat, HFSP Secretary-General. I was thrilled with the proposals we received and look forward to the ground-breaking discoveries that will be revealed.

New Method explored

Our team hypothesizes that recent advances open a path to achieve the ultimate dream for the isotope approach to learning about human evolution: highly sensitive detection of intact fossilized metabolites and full description of the paleodietary information they record, says Cajetan Neubauer. This international grant brings together a team that has key complementary skills in analytical chemistry, isotope analytics, and paleoanthropology, says Neubauer.

Tina Ldeckes group has recently developed a method to analyze nitrogen isotopes in bulk tooth enamel to evaluate early hominin meat consumption for the first time. However, amino acids analyses are very desirable to clarify which animal resources were consumed (carnivores/herbivores), if fish or mushrooms were utilized, the role of breastfeeding, and if our ancestors hunted or instead scavenged. Most importantly, enamel amino acids could provide information about the use of fire, believed to be crucial for the evolution of large brains, as cooked foods provide much more energy than raw materials.

My team collects samples, i.e. teeth from hominins, but first of all from recent and fossil large mammals to develop and test the method and then to evaluate the results paleoarcheologically, Ldecke explains.

Molecular imprinting at TUM

Rani Bakkour and his team will then isolate very small amounts of amino acids from this enamel. The researchers from TUM have extensive expertise in environmental analytical chemistry, where they synthesize and evaluate highly selective materials for the extraction of aquatic contaminates. "We synthesize macromolecules that can recognize only one molecule at a time, a technique known as molecular imprinting," explains Bakkour. "We employ this technique to isolate minute amounts of contaminants such as glyphosate from complex mixtures." This method is particularly exciting in paleoanthropology. "Selectivity is a key given the very small amounts of amino acids in tooth enamel and the very small size of the precious fossil samples."

Novel isotope analysis at CU Boulder

Afterwards, Cajetan Neubauer will measure them subsequently with a newly developed isotopic technique (Iso-Orbi) in Colorado. What Neubauer has developed at CU Boulder is an innovative and powerful isotopic technique that brings isotope analysis into the realm of structural chemistry. It allows measurement of isotopic fingerprints in polar chemical compounds by electrospray-Orbitrap mass spectrometry. Iso-Orbi reveals the isotopic anatomy of amino acids and can thereby provide a wealth of new multi-elemental and structural isotopic information that we anticipate will be reflective of paleo diet and environmental factors.

Our goal is to develop a new way to look deeper into fossil molecules that will transform anthropology by exploring this emerging frontier, summarizes Tina Ldecke.

Disclaimer: AAAS and EurekAlert! are not responsible for the accuracy of news releases posted to EurekAlert! by contributing institutions or for the use of any information through the EurekAlert system.

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Uncovering the real paleo diet: Scientific team wins HFSP research ... - EurekAlert

You may have heard social media influencers and podcasters tout the carnivore diet for weight loss and endurance. The high-protein, high-fat diet includes only animal products, such as:

But is the carnivore diet healthy?

It excludes a lot of food groups, like fruits, vegetables, legumes, grains and nuts, says Laura Hernandez, nutrition therapist at the Nebraska Medicine Bariatrics Center. Some people like the simplicity of that, but we know its not very healthy or sustainable in the long run.

Since protein helps people feel full and builds muscle, high-protein diets are often recommended for weight loss. The difference between a high-protein diet and the carnivore diet is a focus on lean protein sources and a greater variety of foods.

We try to find a balance between high protein but lower saturated fat, Hernandez says. A healthy, balanced plate has fruits and vegetables with fiber to keep us full and the essential vitamins, minerals and nutrients we need.

Protein recommendations may vary by individual, but Hernandez generally suggests 20 to 30 grams per meal.

If we consistently get too much protein in one sitting, the body cant keep up with processing it and may start storing the excess protein as fat. It could be too much of a good thing.

Hernandez says to keep it simple and follow a few rules:

Mindful eating practices are also a powerful tool. Paying attention to the physical and emotional experience of eating can help you tune into hunger and fullness cues.

Try to make sure you are stomach hungry and not head hungry, Hernandez says. Do your best to slow down when eating, listen to your body and stop when you are comfortable rather than overfull.

Hernandez's best advice? Opt for healthy, maintainable behaviors over fad diets.

Continue reading here:
The carnivore diet: How much protein should you really eat? - Nebraska Medicine

For the remaining five days they are under no calorie restriction but also enjoy a moderately low-carb Mediterranean diet.

While snacking on fruit is usually encouraged for dieters, Dr Michael suggests there are some slimmers should "avoid".

Fruits such as pineapple, mango and melon may be delicious, but these "sweet" treats should be limited.

Instead, the weight loss expert revealed that slimmers should be enjoying berries, apples and pears.

This is because these contain "less sugar" - and sugar is something slimmers should be limiting on his weight loss regime.

Another aspect of "cutting right down on sugar" is limiting sugary drinks, desserts, treats and sugar itself.

Dessert does not have to be totally banished however, with the expert recommending a square of dark chocolate or berries. Dr Michael also offers Fast 800 Shakes.

While they're super quick and easy to reach for, breakfast cereals are typically "laden with sugar" and should be avoided.

READ MORE:Expert shares ideal desserts for 'significant weight loss'

Rolled oats (not instant) are a better alternative as they contain more fibre and less sugar.

Whenever the option is there, go for whole grains rather than white rice, bread or pasta.

Finally, Dr Michael advised slimmers to avoid low-fat products, as high fats will "keep you satiated".

As for which foods dieters should stack their fridges and shelves with, the expert recommends "starting the day with eggs".

Healthy fats and oils are important, so slimmers should up their consumption of olive oil, oily fish and avocado. Full-fat yoghurt is also good.

According to Dr Michael, nuts are fabulous for several reasons. They provide a good source of vitamins, minerals and vitamins, are high in fibre and contain healthy fats.

High-quality proteins are also in, such as turkey, chicken, oily fish, pork, eggs, beans, lentils and seeds.

Go for multi-coloured veggies to get as much goodness as possible from a variety of sources. These are also a great fibre source, which can also be gained from legumes and whole grains.

See more here:
Diet expert shares 3 fruits that can slow down weight loss - 'avoid' for faster results - Express

Summer season means watermelon season. Summer sets in and we all go gaga over this juicy fruit. But would you want to eat it all day long? Lets find out what is the watermelon weight loss diet and if it is healthy for you or not.

Are you looking for a diet thats juicy, refreshing and oh-so-trendy? Well, look no further than the watermelon diet! This diet has taken the health and wellness world by storm, promising quick weight loss and a detoxified body. But before you dive headfirst into watermelons, lets take a closer look at what this diet is all about and whether its really as sweet as it sounds. Do experts recommend it as a healthy weight loss diet or not? Let us find out!

The watermelon diet is a short-term diet plan that usually lasts for 3-7 days. During this time, the dieter is expected to consume only watermelon as the main source of food. Some variations of the diet may allow for other fruits and vegetables to be included, but watermelon is always the primary focus.

As Health Shots reached out to dietician and nutritionist Avni Kaul, she explained that the diet is based on the belief that watermelon has many benefits as it is a low-calorie fruit that is rich in vitamins, minerals and antioxidants. It is also believed to have diuretic properties, which means that it can help flush out excess water and toxins from the body. Proponents of the watermelon diet claim that it can help you lose weight quickly, reduce bloating and improve digestion.

The watermelon diet can offer several benefits, including:

Watermelon is a low-calorie fruit, which means that you can consume a large amount of it without consuming too many calories. This can help you feel full and satisfied, while still allowing you to lose weight.

Watermelon is primarily made up of water, which means that it can help you stay hydrated. This is especially important during hot weather or when you are exercising.

Watermelon is a good source of vitamins A and C, as well as potassium, which can help support your immune system, maintain healthy skin, and regulate your blood pressure.

The diuretic properties of watermelon can help flush out excess water and toxins from your body. This can help reduce bloating and improve your digestion.

Also read: Stay cool and healthy this summer with watermelon: 5 delicious ways to enjoy it!

From a dietitians point of view the answer certainly is no. The reason is that though watermelon contains nutrients, a diet that contains just watermelon raises plenty of red flags, says Kaul. This is due to the fact that while watermelon does have fiber, some protein and other nutrients, it is actually a bite of water. It has over 90% water. While the watermelon diet can offer several benefits, there are also some risks to consider. These include:

Watermelon is not a complete source of nutrition and may not provide you with all the nutrients that your body needs, she says. If you follow the watermelon diet for an extended period, you may be at risk of nutrient deficiencies.

Watermelon is a high glycemic index fruit, which means that it can cause a rapid spike in your blood sugar levels. This can be problematic for people with diabetes or those who are sensitive to sugar.

The watermelon diet may not provide enough calories to keep you feeling satisfied and full. This can lead to hunger and cravings, which can make it difficult to stick to the diet.

Consuming large amounts of watermelon can lead to digestive issues such as diarrhea or bloating.

The watermelon diet can be a good way to kickstart your weight loss journey or detoxify your body. However, it is important to remember that the diet should only be followed for a short period and should not be used as a long-term solution for weight loss. Kaul also advises that it is crucial to consume other fruits and vegetables to ensure that your body is receiving all the nutrients it needs. If you are considering the watermelon diet, it is always best to consult with your nutritionist first.

Original post:
Is the watermelon diet the juiciest way to lose weight? - Health shots

Among hundreds of water brands, one hopes to stand out from all the rest: Gluten Free Diet Water.

The name catches one's attention and makes them question if there's a gluten-free alternative to regular H2O.

The simple answer: No.

But Gluten Free Diet Water founders Robert Boykin and Lauren White, known as Uncle Bob andLolo, figured, Everybody needs water and everybody needs a good laugh.

We believe that there are two things in life that you need: You cant survive without water, and for our mental health, you cant really survive without a laugh, White tells TODAY.com. Which is why our water provides you with the two things in life that you need: water and a laugh.

About three years ago, Boykin was musing over the idea of creating the brand when thinking about diet culture. He decided to develop the idea with White, who is his nephews wife.

Its pretty simple, Boykin tells TODAY.com about developing the product. We dont try to overcomplicate it.

White adds, Its just water. Its not that serious.

Related: How much water do you really need to drink a day?

Trendy water brands some with fun marketing, others with a sustainability twist have been popping up over the years.

In 2009, Boxed WaterIs Better introduced a sustainable alternative to plastic water bottles with its boxed carton design. Liquid Death was released in 2019 and is known for its Murder your thirst tagline. Last year, the brand was valued at$700 million, per CNBC.

Earlier this year, Monster released Tour Water, which was originally created in 2003 for Vans Warped Tour musicians and athletes.

Gluten Free Diet Water wants in on the water game. The company is fairly new to the public. It was initially sold at Boykin's hotel, The Pink Shell Resort, in Fort Myers, Florida.

The waters new look and water source, Palomar Mountain in Southern California, has only been available for the last 13 months.

We launched the website early last year and that was truly us getting into the water business, White shares. Month over month, we have increased our sales but only in the last few months have things really kicked off because of the marketing.

The marketing and name is what has caught the attention of its buyers, which consist of East Coast companies, Los Angeles pilates studios and doctors' offices.

Related: 8 easy ways to drink more water, according to a registered dietitian

So far, White says the reception to the orange-label water bottle has been entertaining. She says there's always two reactions when they see the bottle.

Theres the one person that sees it and theyre like, Ah, I wish I thought about that! or Oh, thats funny! White says. And then theres the people that are literally having a mental breakdown...You look at them and youre like, Let me help you out. Are you thinking, does water have gluten? and I go, No. All waters gluten free.

But aside from waters natural health benefits, Gluten Free Diet water is also a great conversation starter.

Ive never shown it to somebody who didnt laugh, Boykin says.

Liz Calvario is a Los Angeles-based reporter and editor forTODAY.comwho covers entertainment, pop culture and trending news. She enjoys rocking a stylish outfit, a good cup of coffee, traveling and the soulful sounds of the Backstreet Boys.

Read more:
What Is Gluten Free Diet Water And Is It Legit? - TODAY

Always feeling bloated isn't a nice feeling especially if you are a food lover and like to add a variety of food groups to your plate. It isn't always the oily, fatty or sugary food that can make you prone to bloating, at times in spite of eating all the healthy food, one may still feel bloated, acidic and constipated. If you are tired of trying home remedies for bloating and back to square one always, then you must investigate the real reason behind it. Is it the way you chew your food or is it high stress levels that are the cause of persistent bloating. (Also read: Summer bloating: Herbs and spices that can help; how to add them to your diet)

"Its happened to many of us: you pride yourself on eating healthy you drink superfood smoothies, eat dark leafy greens or a hearty chickpea salad, and still, somehow, a swollen belly pops out, forcing you to unbutton your pants and sit in bloated discomfort. Bloating isnt as surprising when you consume foods you know arent good for you, but it can be an incredibly frustrating feeling when you do your best to eat healthy," Nutritionist Bhakti Arora Kapoor writes in her recent Instagram post.

"The gut is made up of billions of microflora that maintain your health they support the immune system, help with weight loss, prevent disease and uplift your mood. Bloating is usually associated with poor digestion, bad diet, and an overgrowth of unwanted bacteria in the gut, but sometimes even healthy eating habits can lead to that unwanted protruded belly," adds Kapoor.

Besides there are certain vegetables that can cause gas and bloating and people who have this tendency must avoid them.

"Certain healthy foods, such as cruciferous vegetables like broccoli and cauliflower, can cause bloating due to their high content of indigestible sugars that can ferment in the gut and cause gas," says Kapoor.

The nutritionist adds that one needs to go to the root of the discomfort.

1. Snacking all day: This interferes with something called your migrating motor complex (mmc)

2. Not eating enough: This is a stressor on your body which ultimately means digestion is slowed down or shut down which increases the bloat

3. Stress: When you are in a sympathetic state, digestion is significantly slowed down or even shut down which increases the bloat.

4. Daily HIIT workouts: This is adding more stress which means your body is going to get stuck in fight and flight mode, digestion will get slowed and bloat will increase.

5. Poor quality sleep: Sleep is a major foundation of health...impacts every physiological process in the body, allows time for rest and recovery processes in your body to take place, can improve gut motility and constipation etc.

6. Eating quickly: Chewing begins the mechanical and chemical breakdown of food - the more you can physically break down food with your teeth, the less work on the rest of your digestive system which will read to less bloat. Chew your food 15-30 times.

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Always bloated even on a healthy diet? Expert on why it happens - Hindustan Times

Some age-old practices are based on the idea that the earth has inherent wisdom and one of these systems, ayurveda, upholds the principle of eating in accordance with Mother Nature.

The ayurvedic diet is a seasonal diet based on where you live and the foods that are available, but also what your mind-body constitution needs, says Susan Weis-Bohlen, an ayurvedic practitioner in Reisterstown, Maryland, and the author of Ayurveda Beginners Guide.

In ayurveda, an ancient system of medicine from India, your physical and mental constitution correlates to your dominantdosha (or energy) and the balance of that energy. Each dosha aligns with certain mind-body and self-care practices, foods and nutrition habits, and more, that can be pursued to craft and maintain a state of optimal health and wellness, per a review.

Simply stated, there are three doshas, which are associated with five elements (air, water, fire, earth, and ether). You dominant dosha(s) are reflected in how you feel, think, act, and live. On a basic level, the characteristics of each dosha are as follows:

In the ayurvedic diet, each dosha (or combination, if you don't have one dominant dosha), has recommended foods to eat and avoid, according to each season, in order to remain in balance or regain harmony.

It's not just the foods you eat that are important, but how and when to best nourish your digestive system. If you eat according to ayurveda, you may generally opt to eat three meals per day, making lunch the biggest meal and dinner the smallest. You might also eat dinner earlier in the evening, and avoid late-night snacking, to sync your mealtimes with your circadian rhythm, so your digestive system can rest while you sleep.

An ayurvedic diets focus comes with a purpose: Ayurveda [holds] that our gut health is the engine of our overall health, says Laura Plumb, an ayurvedic teacher in Coronado, California, and the author of Ayurvedic Cooking for Beginners. Through optimized gut health, we [may] have more energy, mental clarity, stronger immunity, and more comfort in our bodies.

Experts say the practices of an ayurvedic diet even the basic ones of seasonal eating and well-timed meals could have numerous benefits. And while conventional scientific research on ayurvedic diets, specifically, is limited, there are many studies to support that its basic healthy-eating principles are good for you.

Note: As always, if you have a chronic condition like diabetes, be sure to consult your conventional healthcare practitioner before making any dietary changes. With that in mind, here are some potential health benefits of the ayurvedic diet, which may improve your health overall.

IBS, or irritable bowel syndrome, is characterized by abdominal pain and changes in bowel movements (diarrhea, constipation, or both), according to the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK). Life with IBS can make eating extremely uncomfortable, but theres evidence that an ayurvedic diet may be a valid tool for IBS symptom management.

One small study,published in a 2021 issue of Frontiers in Medicine, involved 69 people with IBS divided into two groups: one followed an ayurvedic diet and one a conventional nutrition therapy, which included a low-FODMAP diet (a type of elimination diet that restricts foods that ferment in the gut and trigger symptoms). After three months, those in the ayurvedic group saw their symptom severity scores fall more dramatically than the conventional group. (Overall, both types of diets were found to be effective.)

Because a low-FODMAP diet restricts many foods and may not be as intuitive to follow as ayurveda (which simply specifies healthy, whole, seasonal foods), the researchers suggest that ayurvedic diets may be easier to adhere to and therefore potentially more effective for IBS symptom management.

Conscious eating, similar to mindful eating, is another tenet of ayurveda. The idea is to sit down and relax while eating and take in the full sensory experience of your food (how it smells, tastes, and feels in your mouth), rather than eating on the go or otherwise rushing through meals, says John Douillard, DC, a certified ayurvedic practitioner and the founder of LifeSpa in Boulder, Colorado. Mindful eating is an approach that a meta-analysis in the November 2019 Obesity Reviews suggested may aid in weight control and management. Furthermore, other studies found that mindful, intentional eating improved digestive function overall, although this research, and the study below, did not specifically deal with ayurvedic diets.

Mindful eating may help people who have issues with cravings (for example, reaching for food to improve their mood). A study published September 24, 2021, in Mindfulness that looked at the effect of a negative mood on food cravings found that participants who used mindful eating strategies accessed with a smartphone app were able to tune into the emotional cues that informed their eating habits. An awareness of triggers helped some individuals alleviate or prevent cravings. But because a mindfulness practice must be maintained consistently over time, its not ultimately a cure for cravings, the authors noted. Its possible that mindfulness can also be the X factor in helping someone adhere to a diet for weight loss, since, as researchers note, many people ditch their diets because of uncontrolled cravings.

Research has shown that meal timing and eliminating snacks, practices central to most ayurvedic diets, provide strategies to decrease calories and lead to weight loss over time.

A small, unpublished study conducted by Dr. Douillard sought to explore this further. Eighteen people were asked to eat three meals a day without snacking, and then, over the course of two months, begin skipping dinner. They omitted dinner for half the week, on average. During the span of the study, people lost 1.1 pounds per week and reported improvements in cravings, fatigue, and mood. The timing of your meals [may] make a difference in your ability to digest, as well as burn body fat as fuel, says Douillard.

Other studies support the overall findings of his research. For instance, one study on women who were overweight or obese found that those who ate a larger meal for lunch experienced greater weight loss, reductions in BMI, and fasting insulin after three months than those who ate a larger meal for dinner. If you eat most of your daily calories when you're alert and active you provide fuel for your body when it needs it, rather than at night when your digestive system is trying to rest and recover.

Additionally, past research on 200 adults with obesity who had been treated at ayurvedic clinics in India found that those who ate according to their dosha had up to a 10 percent weight loss over three months. That said, more research on the relationship between doshic eating and weight loss is needed to substantiate the benefits, and the study has not been replicated.

One of the principles of an ayurvedic diet is to focus on living food, says Plumb, which means plant and plant-based foods, and the diet limits highly processed options. [I] recommend eating fresh foods as often as possible on an ayurvedic diet, she says. (This includes whole grains, rice noodles, and dried lentils, for example, or fermented foods like sauerkraut and yogurt, which are okay because this is how these foods have traditionally been kept and stored.)

There is a state called sattva, which means clarity, light, peace, and balance [in Sanskrit], says Plumb. Theres an emphasis on eating foods like this nutrient-dense whole foods as opposed to those that are rajasic (overstimulating) or tamastic (depleting), which includes those that are manufactured by a corporation and are overly salted, spiced, or fried, and are ultimately depleting to our tissues, she says.

This approach is generally recommended in conventional nutrition, too: Researchpublished in May 2019 in the BMJ found that eating higher amounts of highly processed foods was associated with an elevated risk of heart disease and stroke. These foods tend to be lower in nutrients and have more sodium, calories, fat, and sugar, which can contribute to poor cardiovascular health. Moreover, the additives in these foods, including from their packaging, may also set the stage for metabolic dysfunction and weight gain, the authors note.

According to Brittanica, your gut microbiome is home to trillions of organisms, including bacteria and fungi. Theres a delicate balance of these organisms in your microbiome, which plays a role in nutrient breakdown and immune system function, per Harvard Health, and multiple factors affect this living system, including your diet.

Some research suggests that the spices and herbs often found in an ayurvedic diet may support the growth of healthy organisms and limit the growth of unhealthy strains. Those include ginger and turmeric, as well as ayurvedic herbs like triphala an herbal formulation that contains Indian gooseberry, haritaki, and bibhitaki, and has been used to improve constipation and reduce inflammation, though human studies are needed to support this, according to Memorial Sloan Kettering Cancer Center.

Overall, tuning into your body through ayurveda may set you up for a more harmonious relationship with food, your body, and Mother Nature.

Link:
Potential Health Benefits of an Ayurvedic Diet - Everyday Health

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