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Weve all had a gut feeling. And while that popular saying is based on our intuition and instinct, our gut truly does play a role in our health and how we feel and function.

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Gut health has become a trendy term in recent years. Our gut microbiome describes the microbes and their genetic material found in our gastrointestinal tract. And we know the bacteria in our gut affect everything from our digestion to our mental health.

Gut health is really important, says registered dietitian Kristin Kirkpatrick, RD. There is so much attention and research on the microbiome and gut health now that experts often refer to it as the second brain.

Digestive disease researcher and registered dietitian Gail Cresci, PhD, RD, and Kirkpatrick discuss the gut microbiome and how it can affect your health.

You may think your gut microbiome is in your stomach, but its located in your large and small intestines.

It contains all the microbes that reside within our intestinal tract, says Dr. Cresci. And those microbes are comprised of bacteria, fungi, yeast and viruses.

And were not talking about a few hundred microbes its estimated that about 100 trillion microbes are found inside the human body, with many of them residing in our gut.

As you ingest food, the gastric acid found in your stomach destroys a lot of the pathogens you consume.

We are consuming microbes all the time through our food and water, says Dr. Cresci. But the ones that escape that gastric acid then move down to your intestinal tract.

The goal is to have a healthy gut microbiome. Factors like your diet, infections and certain medications can affect its balance. Having an unhealthy gut microbiome can lead to certain diseases and affect your mental health.

Your intestinal tract is your largest immune system organ, with about 80% of your immune-producing cells living there.

What weve learned over the years is that theres a lot of crosstalk between your gut microbiome and your body, says Dr. Cresci.

Your gut microbiome plays a role in digestion, metabolism and inflammation. As an infant, your gut microbiome helps develop your gut immune system, and then as an adult, it helps maintain it.

There are certain gut microbes that can produce small molecules and that can also help synthesize certain vitamins, enzymes and hormones that are needed in our body, notes Dr. Cresci.

Research is ongoing on how the gut microbiome works in tandem with parts of the body like your brain, heart, liver and lungs.

An imbalance of healthy and unhealthy microbes and their function is known as gut dysbiosis.

Weve noticed that people with different mental health issues or mood disorders have gut dysbiosis, meaning theres alterations in the composition of the gut microbiome and its function, says Dr. Cresci.

Dr. Cresci warns that not all symptoms of an unhealthy gut microbiome are the same for everyone.

Some common symptoms may include:

If you have gut dysbiosis, it may be linked with other conditions like:

Your gut health is so important because studies really do indicate that our gut health plays a huge role in our overall health, says Kirkpatrick. It impacts our risk of chronic conditions, our ability to manage our weight, even our immune system.

Here are a few ways you can improve your gut microbiome.

Start by focusing on eating a variety of fruits and vegetables. You want to have microbial diversity, which will lead to better gut health.

So, how do we achieve that?

Its really looking at variety in our diet, says Kirkpatrick. If someone tells me they eat kale all day, I think thats a great habit to have but its only one color. Its only one type of nutrient theyre getting with the kale. So, we need to add more color to our diet. We need to add more variety.

Think about having a plate full of colorful produce. For example, make a salad that includes kale with other vegetables and fruits like peppers, tomatoes and berries.

Another vital part of your diet is making sure youre eating enough fiber. Its recommended that women eat 25 grams of fiber per day and men 35 grams of fiber per day.

Fiber helps keep your bowel movements regular, but also helps lower cholesterol and keeps your blood sugar levels from spiking. High-fiber foods include whole-wheat pasta, chickpeas, lentils and berries.

You want to have soluble and insoluble fiber, says Kirkpatrick. Soluble fiber swells in water, for example, oats from oatmeal. And insoluble fiber like nuts dont swell. We want both of those types of it.

Dr. Cresci also suggests eating a diet low in animal meat and simple sugars and watching how much processed foods and refined sugar you consume.

Consider adding fermented foods like yogurt, kimchi and kombucha to your diet.

These fermented foods help introduce good bacteria into your gut microbiome and can lower your intestines pH level. By doing so, it can decrease the chance that bad bacteria survive.

By having good bacteria in your gut microbiome, it also produces essential vitamins like B12 and K.

Your stress level can impact your gut health.

Were learning more how stress can impact the gut microbiome, says Dr. Cresci. That means psychological stress, physical stress and metabolic stress.

How can you work on reducing your stress levels? Turn to relaxation techniques like deep breathing and meditation to help lower your stress and anxiety. You can also try to exercise regularly and prioritize sleep.

In addition to eating a well-balanced diet, its also important when you eat.

You have a circadian rhythm, but your microbiome has a circadian rhythm, too, explains Dr. Cresci. If youre eating late at night, your microbiome is not likely geared up to metabolize those nutrients as well.

Try to stick to eating your meals at the same time each day.

Sometimes, taking antibiotics is unavoidable, notes Dr. Cresci.

But antibiotics will destroy the pathogens and attack the good microbes in the gut, too, she adds.

Dr. Cresci also warns against taking over-the-counter acid-reducing agents long-term.

By doing so, you elevate the pH in your stomach, she says. That allows any ingested pathogens to have a better chance to survive, which can alter the microbiome.

You can get the benefits of probiotics and prebiotics from the foods that you eat. But you can also use a supplement.

Prebiotics, which can be found naturally in artichokes, apples and green bananas, are a type of fiber that supports the growth of healthy bacteria.

Probiotics are live good bacteria that can maintain or help get to a healthy, balanced gut microbiome. There are two popular types of bacteria commonly found in supplement form: Lactobacillus and Bifidobacterium.

Its important to know that these supplements are fragile. Many require refrigeration to protect them from heat, oxygen, light and humidity, which can break down their effectiveness.

Look for supplements that have a seal of approval from testing agencies like Consumer Reports or Consumer Labs.

And there are many strains of probiotics, so its key to find one that works for the condition youd like to treat. Some may provide relief if you have IBS or diarrhea. Others can help boost your immune system or reduce inflammation.

Overall, researchers are just beginning to understand how vital your gut microbiome is in relation to how the rest of your body functions. Even small changes in your diet and lifestyle can have a positive effect on your gut health.

You have to look at where you are, what youre willing to do in order to improve gut health, advises Kirkpatrick. A lot of times what happens is you feel the benefits so quickly that its easy to go on to the next step.

Read the original here:
How Your Gut Microbiome Impacts Your Health - Health Essentials from Cleveland Clinic

Driversliving near and passing through a western section of Walkley Road will notice a tighter fit for the next three weeks as the city looks to find the best way to slow traffic near the Airport Parkway.

Thesection of Walkley Road between the parkway and McCarthy Road has been temporarily changed from having four vehicle lanesto two lanes for drivers and two for cyclists, part of a pilot project for eventual traffic calming measures.

Andr Carrire has livedon thisstretch of Walkley for 11 years and said speeding is a constant problem, with many drivers routinely reaching speeds of 70 km/h or more, while the speed limit is 50 km/h.

"The first day they did this you could see a big difference in traffic," said Carrire. "It's slowed down. This is much better."

The road narrowing project, or "road diet" as it's sometimes called in traffic planning vernacular, is a direct resultof the City of Ottawa's controversial 2016 decisionto eventuallywiden the Airport Parkway from two to four lanes,while also adding a southbound off-ramp toWalkley.

The city agreed that in conjunction with the parkway widening it would addtraffic calming measures on this residentialsection of Walkley to address the anticipated additional vehicle traffic, saysTerry Wood, chair of the Riverside Park Community Association's transportation, traffic and transit sub-committee.

"Traffic safety has been an issue here going back at least 25 years," said Wood. "Given the layout and the design of the street it's a pedal-to-the-metal situation."

Wood saidthe community association has long fought to change the existingconfiguration, partly because there are three elementary schools within 100 metres of the section in question.

"We need to do more to make west Walkley Road safer for all users, cyclists and pedestrians," he said.

"It's well-established that when you narrow the lanes you slow down the traffic.Just the visual impact of seeing a narrower road tends to slow people."

Before investing millionsto calm traffic permanently,the city is using strategically placed traffic pylonsto convert a lane in each direction into a dedicated bike lane, says area councillorRiley Brockington.

A contractor will work with city staff to observe and then analyze the impact, he said.

"The data that we get from this pilot project will help shape the final design of this street," said Brockington. "Why not test in advance and learn from the data to make the best design possible?"

While the city designatesWalkley as an arterial road, Brockington said the stretch in question never reaches capacity and the status quois not acceptable.

He said the original designers of Walkley believed a bridge would one day be built at Riverside Drive to cross the Rideau Rivera project he saidwill never happen, so it's time to reclaim the road.

"You don't need four lanes here." he said. "We're looking at a road that was built decades agofor the needs decades ago. There's a greater emphasis [now] on other road users."

Carriresaid he's keen touse the new temporary bike lanesrather thanthe sidewalk, putting pedestrians at risk.

"I'm a cyclist and I won't go on the road because cars go by a foot away from your handlebarand they're not slowing down," he said.

As a self-described "walkaholic,"nearby residentMarilyn Patrick says she is "really happy" because the bike lanes should take cyclists off the sidewalks.

Wood says drivers should "drive slowly and respect the limitor choose another route."

"It's our community and we want to make it better," he said.

Construction of both the Airport Parkway expansion and the permanentWalkley traffic calming measures are expected to begin in 2024.

The rest is here:
Section of Walkley Road gets a 'road diet' to test ways to calm traffic - CBC.ca

We all wish there was a bulletproof answer on how to lose weight. Every day, another celebrity is enthusing about the increase in energy and glowing skin they got simply by switching to X or Y diet. Theres no magic bullet, this we know. But there are types of diets out there that can help you lose weight, in combination with other healthy lifestyle choices. There are also fad diets that will do nothing for youand possibly even endanger your health.

So we set out to gather all the info for you on all different types of dietslow-carb diets, keto diets, fasting diets, diets that work and diets that dont. We list the pros and cons and other key facts to know when youre searching for how to lose weight. Read on for the real skinny on diets.

The basics: A four-phase plan, the diet starts out severely restricting carb consumption and gradually increases the amount allowed.

Positives: Stresses nutrient-rich foods. Effective for weight loss. The original plan from Dr. Atkins New Diet Revolution by Dr. Robert Atkins has been updated to offer variations that meet individual needs and preferences.

Drawbacks: Requires tracking carbs. Fairly restrictive, especially in the first phases. Some may find the diet difficult to follow long-term and may gain back lost weight as they reintroduce carbs, meaning this diet wont work for everyone.

Worth noting: Rob Lowe follows the Atkins Diet.

The basics: Eat whole foods onlyfoods that are not processed or refined for 30 days. Check out this list of Whole30-approved foods.

Positives: Encourages followers to connect food choice to how they feel, so that even after the 30 days they may continue to focus on nutrient-rich, non-processed foods.

Drawbacks: Restrictive, so it may be difficult to stick with, even for 30 days.

Worth noting: While many diet plans offer substitutes for sweets or crunchy/salty snacks, Whole30 discourages faux treats even if they are made with approved ingredients.

Related: Whole30 vs KetoWhich Diet Is Better for Losing Weight?

The basics: Eat like a caveman, focusing on lean meats and fish, nuts and seeds, fruits and vegetables. Avoid dairy, sugar, legumes and grains.

Positives: Effective for weight loss, appetite control, lowering blood pressure.

Drawbacks and concerns: Eliminating dairy, grains and legumes can reduce the amount of calcium, fiber and other nutrients that are considered vital to a healthy diet.

The basics: High protein, extremely low carb

Positives: Meals leave you feeling full. No calorie tracking. Quick weight loss.

Drawbacks and concerns: The emphasis on protein may come at the expense of important nutrients. Restrictive.

Worth noting: The Dukan Dietby Pierre Dukan is basically an extreme ketogenic diet, split into four phases. The plan is extremely structured, so it works best for people who want a long list of rules to follow.

The basics: Low carb and intermittent fasting

Positives: Stresses nutrient-rich foods. Discourages processed foods.

Drawbacks and concerns: The Dubrow Dietby Heather and Terry Dubrowfocuses on appearance over health as the motivating force for the diet. The calorie counts for some forms of the diet may be too low for health improvement or weight loss.

The basics: Eat more carbs on days when you are physically active, fewer on rest days.

The theory: Eat carbs when you need them for fuel and your body will burn them up. Otherwise, all you are doing is storing up extra calories.

Positives: It includes complex carbswhole grains, fruits and vegetablesthat most dietitians consider vital.

Drawbacks and concerns: Consider that carb cycling usually gets associated with serious athletes. This approach to diet works best for people who engage in high intensity workouts regularly.

The basics: Moderate carb, high fat, discouraging processed and refined foods. Urges you to eat like your grandparents did, focusing on simple fresh foods. The Wild Dietby Abel James was introduced in 2015.

Positives: Effective for weight loss. Includes one weekly cheat meal to prevent feeling deprived and binging. No calorie counting.

Drawbacks and concerns: Restricts some complex carbohydrates, such as grains and beans, that provide important nutrients and fiber. The recommendation to stay with grass-fed beef, pork and chicken, wild caught fish and wild game may be costly.

The basics: 10-day high protein, low carb, low dairy.

Positives: Plant-forward. Eliminates processed foods and added sugars. Full plan addresses your relationship to food with the intent to instill a healthier approach to food choices.

Drawbacks and concerns: Restrictive. May be costly.

Worth noting: Creator Amelia Freer has written a number of follow up books since the original Eat. Nourish. Glow.

The basics: Consume lean proteins and low glycemic-index fruits and vegetables

Positives: Flexible. Balanced. Effective for weight loss. Includes regular exercise as part of the plan.

Drawbacks and concerns: Meal prep may be time-consuming.

The basics: A Weight Watchers membership program offers personalized meal plans, community support and accountability combine to encourage balanced eating and portion control.

Positives: Some form of WW (formerly Weight Watchers) has been around for decades, and long-term studies show that it is effective for weight loss. It doesnt restrict specific foods.

Drawbacks and concerns: Can be costly. There is a tiered membership fee, with prices rising to gain access to additional benefits such as workshops and personal coaching.

Related: I Lost 195 Pounds and Quit Emotional Eating: A WW Success Story

The basics: Limit red meat, increase consumption of fish, use healthy fats like olive oil.

Positives: Proven effective for heart health. No calorie counting or food tracking. Few restrictions.

Drawbacks and concerns: This is not actually a diet for weight loss, though many can drop extra pounds if they focus on the foods emphasized on the diet over empty-calorie processed foods and sugary drinks.

Related: 25 Facts About the Mediterranean Diet You Need to Know

The basics: Low sodium, nutrient conscious

Positives: Though designed specifically to prevent high blood pressure, DASH (Dietary Approaches to Stop Hypertension) emphasizes healthy choices in all food groups (yes, even carbs!) and can have a positive effect on people with other health conditions.

Drawbacks and concerns: Eliminates beef and bacon, which may be hard for some people to give up completely.

Worth noting: DASH was created by the National Institutes of Health, is recommended by numerous national health organizations and consistently ranks high among dietitians and physicians because its a diet that works for many.

The basics: Its all in the name. Consume no more than 1200 calories a day

Positives: Effective for weight loss. No restricted foods.

Drawbacks and concerns: Focusing on calories alone may encourage unhealthy eating habits. Many people will feel hungry on a 1200 calorie diet.

The basics: USDA-approved plan that recommends portions in the five food groups, based on your weight and health goals.

Positives: No food is restricted, but nutrient-rich foods are emphasized. Encourages gradual change to diet, making it easy to adopt. The MyPlate graphic that divides a plate into healthy portions of food groups is helpful for people learning how to create a balanced diet,

Drawbacks and concerns: Taking the next step, with the more personalized MyPlate plan, requires tracking your food and calculating calories. The plan does not address sweets, alcohol or fats in its food groups.

The basics: Tune in to true hunger, recognize fullness and eat whatever you like.

Positives: Removes the diet mentality that categorizes food as good or bad. Puts you in tune with your body.

Drawbacks and concerns: Long and difficult learning process. Vague guidelines for achieving success.

The basics: Pay close attention to every aspect of eating and your bodys response to food. Eat slowly and deliberately.

Positives: Causes you to think before you eat andto recognize hunger and fullness. Eating slowly allows your brain to catch up with your bodys signals of fullness. Helps to identify emotional eating triggers.

Drawbacks and concerns: Long and difficult learning process with few guidelines.

Worth noting: It sounds like the opposite of intuitive eating, but mindfulness shares the same basic goal of understanding your body when it comes to hunger and fullness.

The basics: Avoid all foods with artificial ingredients. Stick to whole, natural foods only.

Positives: Eliminates processed foods that can cause weight gain and health issues. Lowers consumption of sugar and salt.

Drawbacks and concerns: This diet can be costly and time-consuming. Restrictive.

The basics: Low sugar, nutrient-dense foods.

Positives: Emphasis on adding fruits and vegetables to meals. No calorie counting. Effective for weight loss.

Drawbacks and concerns: After the initial phase, which restricts certain foods for two weeks; followers are expected to stick to eating healthy foods but have few restrictions. Some people may overdo it when reintroducing off-diet foods.

The basics: Balance protein (40%), complex carbs( 30%)and fat (30%) in every meal and snack

Positives: Eliminates processed foods (called carbage by diet creator Bob Harper.) Emphasizes fiber-rich carbohydrates as part of a balanced diet. Effective for weight loss.

Drawbacks and concerns: Specifies times of day when you can eat certain foods.

Worth noting: Bob Harper wrote a book touting this diet after he suffered a heart attack.

The basics: Low sugar, emphasis on fish over meat, healthy oils and fats. Focused on reducing inflammation that may cause weight gain and health problems.

Positives: Eliminates processed foods. Not too restrictive.

Drawbacks and concerns: Some of the restricted foods may be difficult to give up. Goodbye coffee!

Related: Dr. Travis Stork Reveals His Secret Battle With Chronic Painand Which Diet Helps

The basics: Similar to paleo and anti-inflammatory diets, with additional restrictions.

Positives: Encourages eating more vegetables. Eliminates processed foods. May help people with chronic digestive issues such as irritable bowel syndrome and autoimmune diseases such as lupus and psoriasis, though there are no conclusive studies.

Drawbacks and concerns: Extremely restrictive and so difficult to stick with long term.

Worth noting: This diet was designed specifically to combat autoimmune disease symptoms.

The basics: Prepackaged meals delivered to your home, supplemented with fresh produce that

Positives: Focused on portion control and foods low on the glycemic index. Easy to follow since meals are delivered right to you and you dont have to track calories or macronutrients. Personalized meal plans based on answers to a quiz. Effective for weight loss.

Drawbacks and concerns: Difficulty navigating meals away from home. Can be costly.

The basics: Prepackaged meals and weekly diet coaching

Positives: Easy to follow. Effective for weight loss. Encourages exercise as part of the plan. Help in transitioning to a healthy meal planning once you near your goal weight.

Drawbacks: Difficulty navigating meals away from home. Can be costly.

The basics: Lean meats, low-glycemic carbs, unsaturated fats.

Positives: Effective for long-term weight loss. No counting calories or macros. Offers a transition plan for healthy eating after reaching goal weight. A prepackaged meal delivery plan is available. Considered heart healthy.

Drawbacks and concerns: Some may find the diet too restrictive.

Worth noting: First published in 2005 , The South Beach Dietby Dr. Arthur Agatson has an update, The New Keto-Friendly South Beach Diet.

The basics: Make healthy food choices 80% of the time, indulge 20% of the time

Positives: No food is completely restricted. Counteracts feelings of guilt about food, so tendency toward binging is reduced.

Drawbacks and concerns: Without keeping track of food, most people underestimate what they eat in a day. Easy to overdo the junk food.

The basics: A combination of the Mediterranean and DASH diets designed to improve brain health and reduce the risk of Alzheimers. This is not intended as a weight-loss diet.

Positives: This diet focuses on incorporating foods related to brain health, including leafy greens and berries. Easy to follow. Wine is part of the diet!

Drawbacks and concerns: Vague guidelines and little research about its effectiveness.

The basics: Low glycemic index foods balanced with lean proteins, preferably locally produced and organic.

Positives: Focuses on nutrient-dense whole foods. Environmentally friendly. No calorie counting. Effective for weight loss.

Drawbacks and concerns: Can be costly. Shopping for local foods may be time consuming in some areas. Meal preparation can take an hour or more.

The basics: Five prepackaged meals/snacks a day, delivered to your home.

Positives: Offers different plan options to suit personal preferences. Includes diet coaching to encourage long-term healthy food choices. Easy to follow.

Drawbacks and concerns: Costly. Difficult to follow away from home.

Here is the original post:
100 Types of Diets: Which Diet Plans Work, Rules, Pros & Cons

The paleo diet is a way of eating meant to resemble the dietary pattern of human ancestors during the Paleolithic era, which took place about 2.5 million years ago (1).

Although their dietary patterns varied depending on geographic region, prehistoric people consumed diets rich in protein sources, like insects, game animals, and seafood, as well as plants like fruits, tubers, nuts, and seeds (1).

Obviously, the world and our food supply is a little different now, so the modern-day paleo diet focuses on consuming whole, minimally-processed foods.

People following a paleo diet avoid consuming grains, dairy, most types of added sugar, legumes, and certain oils, like canola oil (2).

A well-rounded paleo diet can absolutely be a healthy choice and may improve certain aspects of health. However, if you dont plan a paleo diet carefully, it could lead to several side effects (3, 4, 5).

Here are 4 potential side effects of the paleo diet.

Most people dont consume nearly enough fiber on a daily basis.

In fact, the majority of people in the United States only consume about 15 grams of fiber per day, which is well below the current recommendations. Experts say women under 50 should consume 25 grams per day and men under 50 should consume 38 grams per day (6).

This lack of fiber is because most modern-day diets are high in ultra-processed foods and low in fiber-rich foods, including fruits and vegetables.

A paleo diet is high in fiber-rich plant foods, like vegetables, fruits, and nuts. A person transitioning from a low fiber diet to a paleo diet could experience diarrhea as a result.

Higher fiber diets, like well-planned paleo diets, could cause diarrhea in someone whos not used to higher fiber foods, like fruits, vegetables, nuts, and seeds.

This is because foods high in insoluble fiber can have a laxative effect, which can cause diarrhea (6).

For some people such as those with irritable bowel syndrome (IBS) eating a diet higher in fat, like a paleo diet, could also lead to digestive symptoms, including diarrhea (7).

In fact, one study found that eating a paleo diet increased participants risk of having diarrhea. In the study, 39 healthy women consumed either a paleo diet or a generally healthy diet that included grains and dairy for 4 weeks.

The women following the paleo diet had significantly higher rates of diarrhea compared with the general diet group (8).

Higher fiber diets, such as well-planned paleo diets, could cause diarrhea in someone whos not used to higher fiber paleo-friendly foods like fruits, vegetables, nuts, and seeds.

Some people think the paleo diet is a low carb diet thats high in animal protein, but that isnt necessarily the case.

Although the paleo diet cuts out common sources of carbs, such as grains, carb-rich snack foods, and added sugar, its rich in high fiber foods like vegetables, fruits, nuts, and seeds.

If a person is following a paleo diet thats very low in carbs and isnt eating enough fiber from produce, nuts, and other paleo-friendly fiber sources, they could experience constipation.

For example, if a person switches from a high carb, plant-based diet to a low carb paleo-like diet, they will significantly reduce their intake of fiber, which can negatively affect the digestive system (9).

Fiber adds bulk to stool and helps it move comfortably through the digestive tract.

Not eating enough fiber can lead to constipation, which can be painful and negatively affect your health (6, 10).

To ensure youre getting enough fiber on the paleo diet, its important to eat plenty of fruits, vegetables, nuts, and seeds.

If youre following a paleo diet thats low in fiber-rich foods like fruits, vegetables, nuts, and other paleo-friendly fiber sources you could experience constipation.

Findings from a recent study suggest that people following a paleo diet long-term may experience negative changes in their gut bacteria.

One study followed 44 people who were on a strict paleo or modified paleo diet and 47 people following regular diets for at least a year.

It found that the participants following the paleo diet had lower levels of certain beneficial bacteria and higher levels of harmful Hungatella bacteria (11).

Having higher levels of these bacteria may be harmful because of a compound they produce called trimethylamine (TMA).

Certain gut bacteria, including Hungatella, produce TMA after breaking down compounds found in red meat, eggs, and dairy. TMA is turned into trimethylamine N-oxide (TMAO).

Having higher levels of TMAO has been associated with an increased risk of certain conditions, like heart disease and kidney disease (12, 13).

The study above found that the participants who followed a strict paleo diet had higher levels of TMAO compared with the groups that followed a modified paleo diet or a regular diet.

Whats more, they found that the groups that followed a strict paleo or modified paleo diet also had a lower intake of resistant starch. When gut bacteria ferment this type of starch, they release beneficial compounds called short-chain fatty acids (SCFAs) (11, 14).

SCFAs act as a fuel source for the cells lining the colon and are involved in many other aspects of health (15).

Because of these considerations, researchers have suggested that following a diet that completely restricts grains and legumes for a long time period may not be beneficial for gut health (11).

However, more research is needed to fully understand how the paleo diet affects gut health.

Some research findings suggest that following a paleo diet long-term could negatively affect gut health by reducing the abundance of beneficial bacteria and increasing numbers of TMA-producing Hungatella bacteria.

Any poorly planned diet can cause you to feel off and have lower energy than usual.

If a paleo diet is too restrictive, it could lead to low energy levels and feelings of tiredness. Too restrictive means it doesnt provide enough calories or certain nutrients, such as carbs.

Low carb intake may be one important cause of fatigue. Low carb diets, including the ketogenic diet, have been shown to cause fatigue. Research suggests this may be due to depleted glycogen stores that can happen with a low carb diet (16, 17).

Glycogen is a form of energy stored in your muscles and liver. Your body uses it as a quick fuel source (18).

Remember, the paleo diet is not necessarily considered a low carb diet. You can increase the carbs in a paleo diet by including more paleo-friendly carb sources, such as sweet potatoes, winter squash, and fruit.

Nonetheless, if a paleo diet doesnt provide the energy and nutrients your body needs on a daily basis, you may experience fatigue.

A poorly planned paleo diet that doesnt contain adequate calories or carbs may negatively affect energy levels.

Even though some studies have found that the paleo diet may lead to a few side effects, most studies have found that the diet is generally well-tolerated and isnt associated with adverse health effects.

In fact, one study showed that the paleo diet may even be a better choice for psychological health compared with other popular diets.

The study analyzed the psychological effects of five dietary patterns, including vegetarian, vegan, gluten free, paleo, and weight loss diets.

People following paleo dietary patterns reported the lowest levels of disordered eating symptoms, food cravings, emotional eating, and negative emotions (19).

Interestingly, the paleo diet was associated with more positive psychological characteristics even when compared with a normal, unrestricted diet group (19).

Plus, the paleo diet may positively influence other aspects of health, including metabolic health (3, 4, 5).

So, how do you follow a balanced and nutritious paleo diet thats unlikely to cause side effects?

Here are a few helpful tips:

Additionally, any dietary pattern including an unrestricted dietary pattern has the potential to lead to low or deficient nutrient intakes.

Cutting out food groups like legumes, all grains, and dairy could increase your risk of underconsuming certain nutrients. However, studies show that paleo diets and modified paleo diets are of minimal nutritional risk compared with a standard eating pattern (20, 21, 22).

Still, its a good idea to keep an eye on your nutrients. For example, a person following a strict paleo diet should focus on getting enough calcium through nondairy sources, like leafy greens, seeds, sardines, and nuts.

Also, certain nutrient deficiencies are common no matter the type of diet youre consuming. For example, vitamin D deficiency is one of the most common nutrient deficiencies worldwide (23).

Whatever diet you follow, consider having your vitamin D levels tested, and take vitamin D3 if your levels are low.

To minimize the risk of side effects and nutrient deficiencies, its important to focus on consuming regular, nutrient-dense, balanced meals. Adding in fiber and following a less restrictive modified paleo diet may also help.

The paleo diet can be a healthy dietary pattern. However, like any restrictive diet, it may lead to some side effects.

Studies show that some people may experience diarrhea, constipation, fatigue, and changes in gut bacteria when following a paleo dietary pattern.

To minimize the chances of experiencing side effects and to make sure youre getting enough nutrition, eat regular and balanced meals that include a variety of nutritious, paleo-friendly foods.

Read the rest here:
4 Potential Side Effects of the Paleo Diet - Healthline

Background

Health, nutrition and environmental sustainability need to be core, cross-cutting foundations of food systems transformation. During the United Nations Food Systems Summit (UNFSS) of 2021 the call for action to deliver healthy diets from sustainable foodsystems echoed through dialogues, social movements and national pathways. Formed as an outcome of the UNFSS, the Coalition of Action for Healthy Diets from Sustainable Food Systems (HDSFS) brings Member States, UN Agencies, Civil Society Organizations,Academic Institutions and social movements together to deliver on this call.

The Coalition will strive to act as a mechanism for coordinated action on healthy diets from sustainable food systems that provides countries the opportunity to share, learn and inform. It will foster, maintain and gain momentum from multiple stakeholderson the issue, and allow for all to inspire and be inspired.

The workplan of the Coalition revolves around three key functions.

This official launch event aims to celebrate the formation of the Coalition and provide an update on its progress and future activities, inspire current and new members of the Coalition and catalyze supportive action towards its vision.

Moderator Abigail Perry, Director Nutrition, WFP

Opening remarks, Beth Bechdol, DDG, FAO

14:10

Opening remarks, Zsuzsanna Jakab, Deputy Director-General, WHO

14:11 14:15

Opening remarks, Frontrunner country

14:16 14:19

Coalition Video

14:20 14:30

Corinna Hawkes, Centre for Food Policy, City, University of London, representing the core team. Remarks highlighting the work plan and what the coalition will accomplish in the short and long term

14:31 14:45

Remarks from 3 Front runner countries highlighting action for 2022, interest, and expected impact of the Coalition (4 minutes each)

14:45 14:48

Remarks from youth representative, Lana Weidgenant

14:48 14:52

Remarks from Coordinator Hub,Stefanos Fotiou

14:52 15:00

Next steps and closing - Brent Loken, Global Food Lead Scientist, WWF

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Launch event of the Coalition of Action on Healthy Diets from Sustainable Food Systems for Children and All - World Health Organization

When it comes to eating the right diet for your brain health, experts are still in the process of figuring out exactly what foods do the most good. Scientists have already narrowed down some of the worst contenders. A study published in Current Opinion in Clinical Nutrition and Metabolic Care linked diets filled with sugar to Alzheimer's disease, while eating patterns loaded with trans fats may also lead to Alzheimer's disease, according to a study retrieved from Neurobiology of Aging. While the average person generally knows what to stay away from, few may know that the best foods for your brain health might be right in front of you.

A variety of eating patterns, like the Mediterranean diet or the MIND diet now have the potential to not only keep you eating a balanced nutritional intake, but also help keep your brain sharp as you age and stave off dementia. The specific foods that make up the meal regimens come loaded with particular nutrients that science has now started to embrace as essential components that can naturally ward off brain degradation. By adjusting your eating habits to accommodate a few certain foods, you can potentially keep your mind fit and avoid encountering dementia in your later years.

If you want to pull out all the stops and embrace an eating plan that can give you the best brain health, try out The #1 Best Diet for Dementia for maximum results.

Leafy greens provide a huge amount of nutrients for anyone looking to supercharge their diet. It now looks like this type of produce has the potential to protect your brain from dementia.

According to a study published in The American Journal of Clinical Nutrition, scientists scanned the brains of study participants that followed a plant-heavy version of the Mediterranean diet and a regular version of the same eating plan. The researchers found that those who ate a diet rich in greens, among a few other key foods, showed the fewest signs of mental degradation when compared to the other participants.

If you want to tap into this produce and get the most bang for your buck, make sure to include The Best & Worst Greens to EatRanked by Nutritional Benefits into your own diet.

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You have heard a ton of arguments for eating more fish, but now, it looks like omega-3 fatty acids have the potential to keep your brain in top shape. A 2009 study retrieved from PLEFA correlated reduced levels of this key nutrient with mental decline and a higher risk of developing dementia or Alzheimer's disease.

A separate study published in the Archives of Neurology independently came to the same conclusion after studying a large community group and finding that those who eat more omega-3 fatty acids end up protecting their brain.

Don't think you can take the easy way out and just take supplements either. Another article found in JAMA revealed that omega-3 supplements could not compete with the nutrients absorbed when you eat fish. Don't skimp on this key nutrient next time you hit up your local seafood restaurant. Opt to order one of the 26 Best Omega-3 Foods to Fight Inflammation and Support Heart Health.

You may have heard a ton of arguments supporting the use of coconut oil, walnut oil, and other alternative fats. While these items have their place in the kitchen, you can't go wrong with regular olive oil, especially if you want to keep your brain sharp as you age.

A 2022 study from the Journal of the American College of Cardiology traced 92,000 participants' diets and found that those who ate high amounts of olive oil had a 29% lower risk of dying due to dementia or other neurological diseases when compared to those who didn't usually eat olive oil in their meals. If you ever need an excuse to make your own salad dressing or top off your favorite meal with this oil, just remember that your brain will thank you.

Flavonoids come in all shapes, sizes, and colors, but experts can agree that this nutrient helps stave off brain degeneration. If you want to naturally get more of this compound in your life, you can't go wrong by loading up on colorful fruits and vegetables. A 2021 study found in Neurology followed 77,000 participants over 20 years to study their diets and found that those who ate high concentrations of flavonoids had better neurological health as they age.

Colorful fruits and vegetables naturally contain large amounts of this nutrient, but one particular type of fruit might rank better than many other foods when it comes to protecting you against dementia.6254a4d1642c605c54bf1cab17d50f1e

Science is slowly uncovering the truth about berriesthey can stave off cognitive decline better than many other foods. Research conducted in association with Rutgers revealed that berries come packed with antioxidants and flavonoids, and it looks like this type of fruit not only slows down mental aging, it might hold the key to fighting dementia.

The key lies in berries' ability to prevent oxidation and could even negate many of the negatives of a high-fat diet. A separate 2012 study retrieved from the Annals of Neurology also came to the same conclusionthe more berries a person ate, the slower their mental state declined.

Berries do more than just protect your brain. They also rank as The #1 Best Fruit for Your Heart and anyone looking to eat healthy should aim to grab a handful of this fruit next time a craving strikes.

Nuts provide a wealth of nutrition, but it looks like this food now presents one more major benefit. According to a study published in Nutrients, walnuts have a strong link to warding off dementia, depression, and other neurological conditions due to the fact that they prevent inflammation and oxidation.

If you don't like walnuts, you might need to learn to love them. Another study from Advances in Nutrition revealed that mixed nuts don't do the trick, and the only positive correlations between the prevention of cognitive decline and nuts occurred when participants ate walnuts. Another piece of research from The Journal of Nutrition, Health, and Aging found that nuts, in general, have the potential to help older women stave off mental decline, but just to be safe, make sure you grab a few extra walnuts if you do decide to eat a mixture of this food.

If you want to supercharge your diet and potentially prevent dementia in your later years, digging into more legumes can't hurt. A study found in the Journal of Translational Medicine traced 200 participants in Italy over the age of 65 and found that those who ate higher amounts of beans and pulses ended up scoring better on cognitive health tests.

If that can't convince you to eat more beans and lentils on a weekly basis, the Secret Side Effects of Eating Beans might just help change your mind and influence the way you enjoy this key food that can help prevent dementia.

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The 7 Eating Habits That May Actually Work to Fight Dementia, Says Science Eat This Not That - Eat This, Not That

Choosing what to eat and the steps you need take to achieve your health goals can be overwhelming. With so many diets out there and numerous experts who all have different opinions, how can you determine whatll work for you? Nutrigenomics provides some clarity.

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Nutrigenomics is a way to zoom in on what will help you reach your goals based on what we know about your genes and how they interact with the food you eat, says registered dietitian Devon Peart, MHSc, BASc, RD.

Peart explains how the latest in personalized nutrition works and how it may help promote weight loss, disease prevention, athletic performance and more.

Nutrigenomics or nutritional genomics is the study of how genes and nutrition interact, Peart says. Variants (differences) in your genes predict how your body will likely respond to certain nutrients.

For instance, variants on your FTO gene are related to metabolism, energy expenditure and energy balance; they impact weight management and body composition. Your FTO gene variants reveal how your body metabolizes fat and protein. With guidance from a dietitian, you can use that knowledge to choose an eating plan that works well with your genetic makeup.

The results from nutrigenomic testing can help inform your everyday decisions. For example, your genetic variants may signal that youre more likely to:

The DNA test for nutrigenomics is a simple swab of the inside of your mouth. Thats sent off to a lab for analysis, and you get the results a few weeks later. Labs may analyze 70 or more different genes.

Nutrigenomic testing is based on science and is very accurate, Peart says. Keep in mind that the results show your potential for health conditions or how your body will likely respond to nutrients. But just because youre genetically prone to something doesnt mean its a given.

Several companies sell direct-to-consumer genetic tests, but Peart says you really need to work with a professional. Registered dietitians with training in nutrigenomics can explain the relevance of the results: what they mean for your health and how to choose foods that minimize your risk (and optimize your health) based on your specific variants.

For example, lets say you have the genetic variant associated with high levels of triglyceride (circulating fats in your blood). A dietitian can help reduce that risk by looking for ways to add more omega-3 fatty acids to your diet. Theyre proven to lower triglyceride levels.

Nutrigenomics lets you pinpoint the parts of your diet that have the most impact on your health and can reduce disease risk factors, says Peart. Research also shows that when people have genetic information about themselves, it strengthens their motivation to work on health goals.

Take high blood pressure. Its one thing to know it runs in your family, and its another to see the solid, genetic evidence of risk. But just because you have the variant for it doesnt mean its inevitable. And thats where the empowering part of nutrigenomics comes into play. Working with a dietitian, you can create an actionable plan like looking for ways to lower sodium to live your healthiest life.

Genetics is one part of the health picture, but factors like your lifestyle and environment are key influencers, too. How much does each component contribute to how your body responds to food? Thats a question tackled in the PREDICT 1 Study.

The study gathered data from 1,000 participants, more than half of who were twins. They ate specially designed muffins, and afterward, researchers measured the levels of sugar (glucose), insulin and fat in the participants blood. They also collected information about each participants amount of exercise and sleep. From stool samples, researchers analyzed each persons gut bacteria (microbiome), too.

Here are the findings:

The bottom line: Genetics plays one part in a complex dance among factors that vary from person to person. And its possible to change many of those factors, including:

Personalized nutrition recommendations based on your genetics, preferences and predispositions may well replace one-size-fits-all advice in the future.

As people learn more about their genetic makeup, I think nutrigenomics will become a routine part of making nutrition choices, Peart says.

Genetic tendencies are forecasts, not guarantees. And nutrigenomics cant eliminate all of the trial-and-error when it comes to diet, supplements and workout routines. But nutrigenomics does give you a more targeted approach to figuring out what steps you can take to feel your best.

See the article here:
How Nutrigenomics May Impact the Way You Eat - Health Essentials from Cleveland Clinic

Recently, I had a conversation with someone who expressed an interest in running, but felt the need to lose weight before getting started on their running journey. They described their dieting strategies. This mindset caught me off guard, and it made me sad to know that they didnt consider themselves a runner due to their body, size, or weight.

First, if you have a body, you have a runners body. Some people like to say: Everyone is a runner. Some just dont know it yet. Ha! Now, Im not one to convince people to do things they dont want to do. However, if someone expresses an interest in running, but does not see themselves as someone who could ever be a runner, Im absolutely going to help pave the pathway to becoming a runner and provide guidance along the way.

Before you begin, remember this: The key points to getting started are the same for everyonewhether you dont see yourself as having the ideal runners body (whichI repeatdoes not exist), or the concept of running to you has been a foreign idea until now. The biggest thing to remember is to start small and focus on building gradually.

Get the right pair of running shoes that fit your feet and work for you. Youll be more inclined to keep up with the practice of running if you make the investment in yourself by purchasing shoes that get you up and out the door.

Establishing a routine that has a window of time for your running is critical. Life is busyand with work, family, and other obligations, fitting in running can be impossible if you dont make time for it. Try to block out the same time for yourself every day. On the days you dont run, incorporate other things that can help your runningpractice mindfulness, do some mobility or strength work, go for a walk, or take a little time to reflect on your recent training. Utilizing the same window of time each day for your running (as best as possible) will help create a routine that will set you up for success.

Sometimes the best place to start with running is walking. Progressions take time and practice, and if youve never run before, starting with walking is completely okay. Build the habit and the routine by going out for brisk walks. Put some intention into the effort. From there, you can build in run/walk intervals, incorporating bouts of jogging. Dont think the first time you head out the door needs to be a speedy run. Start with walking and build from there.

Navigating a training plan or deciding how to progress in your own running can be extremely challenging. It can lead to increasing your mileage too suddenly, which often leads to injury. It can also lead to talking yourself out of a run, which is easy to do when you dont have a plan. Instead of playing the guessing game, find a training plan that takes the guesswork out of what to do. Hiring a coach is also an option. A coach can provide a plan thats customized specifically for you, and help you get to your goals.

Accountability is key. Having someone outside of yourself to keep you accountable is extremely helpful. Youll notice that elite runners dont train alonethey run in packs. They have running partners and teammates who challenge them, motivate them, and hold them accountable in their running. Try it! Now, this isnt just for people looking to compete. Having training partners will not only improve your running, but also enrich your life. Start by looking into a running group near you, or visit your local running store and inquire about group runs.

Circling back to my story about the person who wanted to be a runner but felt the need to lose weight: I want to reshape that thinking. Instead of focusing solely on dieting, I encourage you to think and eat like an athlete. What does that mean? Athletes who take their training seriously arent on a calorie-deficit diet. They also arent eating a bunch of junk food to fuel their training. High-performing athletes focus on nutrient-dense, well-balanced diets that fuel their body and their mind. I want you to do that. Choose healthy, nutritious foods that will set you up to feel and be your best. Do this instead of cutting calories, which will sap your energy and potentially lead to injuries and an unhealthy and unhappy lifestyle.

Everyone, no matter the body, can be a runner if the desire is there. Help me spread that message. If someone looks up to you as a runner but doesnt see that being possible for them, give them some guidance. Tell them to start with walking and make it a habit or invite them to join you on a run sometime. Running can enrich lives, and its our job to help share that with the world!

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Runner's Body: What Is a Runner's Body Type? - runnersworld.com

We all want to do the best by our horses, but modern management practices arent always helpful when you strive to make your horse #fitnotfat. It can be a difficult balance for many horse owners to meet their horses mental, physical and dietary needs, as well as keep an eye on their horses waistline.

There are two lifestyle areas physical and mental wellbeing, and diet that you can reassess to improve your horses quality of life.

Getting him out and moving will benefit your horse mentally and physically, but access to too much grazing can cause his waistline to expand. Grass intake needs to be regulated by type of field, size of field, number of horses grazing and use of grazing muzzles.

When turnout is not possible, alternative access to outdoor space and equine company is important.

Interaction between horses increases the amount they move when turned out.

Any field can be adapted to encourage greater movement. There are some fabulous guides to this available. Track system expert Dr Tamzin Furtado recommends this online article about grazing systems, the book Paddock Paradise by Jaime Jackson, and the Facebook group Track Systems UK.

Consider sharing your horse if you struggle to find the time yourself.

Adding variety can stop you and your horse from getting bored. Try schooling, jumping, hacking, and in-hand.

This can also make him work harder. Use your arena, but also work him on grass and roads, incorporate hill work and, if possible, in water.

This will encourage movement and your horse will expend excess calories to keep himself warm.

Safe toys and trickle-feeders, such as treat balls, can be used to increase movement and create mental stimulation in order to access food.

Where there is a need to supplement the diet with hay or concentrate feed, this can be done in a way that increases movement; for example, by dividing up rations and locating them in different parts of the field.

Only feed hard/concentrate feed if forage intake is at a maximum/ad-lib and more energy is required in order for your horse to carry out the work he does. Speak to a nutritionist for advice on this.

Where forage intake needs to be limited, try to slow the rate of feeding by using trickle feeding nets and grazing muzzles. Strip grazing (when done correctly) and track systems can slow grass intake.

Have you heard about Your Horses#FitNotFatcampaign, which is supported by Dodson & Horrell? Equine obesity is an enormous welfare problem and were on a mission to provide owners and riders with the knowledge, skills and information you need to keep your horse in tip-top health. It could be life saving! Findoutmore

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11 ways to improve your horse's diet and help to keep him healthy - Your Horse

Father Terry Martin, a Catholic priest in West Sussex, became a vegan almost three years ago. The transition was fairly abrupt: he was alone eating a roast dinner with his dog Pepe on his knees (I know, he says. Terrible.) when he was struck by the realisation that the animal he was eating had been just as sentient as the one sitting on my lap.

At the time, Pepe, a cockapoo, was also a strict carnivore. I actually raw-fed him, so talk about going from the ridiculous to the sublime, says Martin. Raw-feeding involved buying prepared, frozen raw-meat meals and defrosting them. He liked it, and for a while I was a bit of an advocate for it, but when my ethics led me to become vegan myself I thought, I cant actually have meat and dairy products in the house any more. Its just not something Im prepared to do. So I looked into vegan food for dogs.

These days, both of Father Terrys dogs, Pepe and George a more recent rescue eat a plant-based diet. By the time Id got George Id gone vegan, so he was vegan from day one with me, but of course he was six months old when he came to me off the streets of Greece, and I dont know what hed been eating before.

Projections suggest that the global vegan pet food market, worth $9.6bn (7.8bn) in 2020, will generate $16.3bn annually by 2030. Until recently, choice was limited, but several new UK based brands including The Pack, Omni and Noochy Poochy have started up in the past few years. In 2020, Lilys Kitchen a natural pet food brand that includes vegan dog food was acquired by Nestl Purina PetCare, the second-largest pet food company in the world.

But the idea of vegan dog food is still greeted with scepticism and, in the case of the British Veterinary Association (BVA), an abundance of caution. The organisations official advice suggests that while dogs can theoretically be fed a vegan diet that meets their nutritional needs, not enough is known about the effects to consider it safe.

We dont recommend it yet, just because the long-term studies havent been done, says Justine Shotton, the president of the BVA. While the short-term studies that weve seen suggest it could be just as good as other types of food, there hasnt been the evidence base of lifelong studies of feeding these pets these foods.

Advice from the Pet Food Manufacturers Association (PFMA) is just as circumspect. Although it says that dogs are omnivores and can adapt to a well-balanced vegetarian diet, its fact sheet on the subject maintains that vegan foods (no animal products) should be carefully checked by a vet or animal nutritionist as they may be deficient in arginine, lysine, methionine, tryptophan, taurine, iron, calcium, zinc, vitamin A and some B vitamins. Meticulous attention to detail would be needed to assure nutritional adequacy and palatability.

It also cites studies showing that dogs fed a vegetarian diet were often deficient in protein, essential amino acids and other nutrients, but the studies are old, predating the much wider availability of commercially prepared complete plant-based foods.

Michelle Thomas has been a vegan for six years. Her two-year-old Hungarian vizsla, Loki, went vegan at 10 months, after a recommended two-month transition period.

Being vegan myself, what I was feeding my dogs was becoming increasingly troubling to me, as it went against the way I was living, Thomas says. So I started looking into whether I could safely feed my dog a plant-based diet.

Was it primarily an ethical decision? Absolutely, its ethical, she says. And its also hugely environmental. Were in a true planetary emergency, and we can no longer ignore the part that animal agriculture is playing in destroying the planet.

Plant-based pet feeding is often presented as a time-consuming challenge, but Thomas insists its no more trouble than what she was doing before. She feeds Loki a commercial vegan kibble called Solo Vegetal, made from rice, potato, spinach, apple, carrot and different vegetable proteins. Its expensive roughly the same cost as any special diet pet food from a veterinary practice but no supplements are required. I have absolute confidence in it, Thomas says. And if I didnt, you know, I would be struggling with my principles and my ethics and probably feeding him something I didnt want to feed him.

Rachael was also a committed vegan, but didnt initially feel the need to force her two dogs a border terrier and a labrador to adhere to her regime. Id always been very much of the opinion: of course dogs need meat theyre carnivores, she said. Theyre descended from wolves they have to have it.

Like Thomas and Father Terry, Rachaels search for more information on plant-based pet feeding led her to Dr Arielle Griffiths MRCVS, a veterinarian and the director of Just Be Kind Dog Food, who offers nutritional advice and vegan dog food recommendations on her Just Be Kind website.

Griffiths, it transpires, was also a relatively recent convert to veganism, both for herself and her dog Ruff. Four years ago, I would have never dreamed that I would be going down this path, she says. Because we were buying normal dog food. I mean my husband would go on to Amazon and say: OK, lets see what the cheapest food is at the moment.

Griffiths mission began while she was working as a vet for the animal charity the Peoples Dispensary for Sick Animals (PDSA). I had one particularly gruelling day where I had to put four animals to sleep for obesity-related illness cats and dogs, she says. It was horrible. I got home and I just said: No, this is crazy. Im going to do something about this obesity epidemic.

Griffiths threw herself into the study of pet nutrition, and was surprised by what she found. The more I looked at it, the more I realised that, just like humans, the more plants you add into the diet, the healthier the pet will be.

People cite different reasons for moving their dogs to a plant-based diet. Some of the concerns are ethical the owners are usually vegan themselves. There is also the issue of sustainability: pets consume a fifth of the worlds meat and fish, although much of that is a byproduct of meat production for human consumption. Increasingly, however, people are putting their pets on vegan diets for their health.

This flies in the face of conventional thinking, which is that a vegan diet is only potentially feasible for dogs, and wholly unsuitable for cats. I think its important to recognise that while dogs theoretically can eat a vegetarian or vegan diet, cats are obligate carnivores, and we really do not recommend feeding them this because of the very serious health concerns that can result, says Shotton.

Griffiths disagrees, even when it comes to cats. Cats are so unhealthy in this country, terribly unhealthy obesity problems and allergy problems, and arthritis problems, she says. If cats were to go plant-based, wed see a huge change in health in cats.

Both cats and dogs have very specific nutritional requirements, including vitamins, amino acids and essential fatty acids that are normally found in meat. But supplemental nutrients are often added into ordinary dog food anyway, because processing eliminates them, and supplements including vitamin D3, omega fatty acids, L-carnitine and tryptophan can be derived from non-meat sources.

As long as youve got those, the protein levels you can get with plants is equivalent to the protein levels that you can get with meat and fish, says Griffiths. Most plant-based complete pet foods meet the nutritional guidelines set out by the PFMA and the European Pet Food Industry Federation (FEDIAF). But not all do.

There are some plant-based companies, sadly, in the UK that dont follow the proper FEDIAF guidelines, says Griffiths. Theyve been around for a long time, theyre not balanced and they havent got these valuable additions. They havent followed the times.

Because of the nutritional complexities surrounding plant-based feeding, it has been suggested that people who feed their pets an insufficiently nutritional vegan diet could face fines or even imprisonment for animal cruelty, but this ignores one important fact: pet owners are already presiding over a growing, and largely unpunished, obesity epidemic.

A recent survey-based study published in the journal Plos One showed that dogs on vegan diets actually had on average fewer veterinary visits than those on meat diets, and fewer health disorders. The reasons for this are not known, but the author of the study, Prof Andrew Knight, said: One of the most common health problems for dogs is being overweight or obese and it is unfortunately common that when we do tests on the commercial meat-based diets, there are more calories.

Another study conducted by the Ontario Veterinary College last year found that cats that were fed a plant-based diet about 20% of the survey sample also suffered fewer adverse health effects than meat-eating cats, as well as a similar lifespan.

Although vegan herself, Rachael had been feeding her border terrier a raw meat diet, hoping it might alleviate his lifelong stomach troubles. Id heard so many things about how miraculous it was when it came to curing dogs of absolutely everything under the sun, she says. No matter what condition it is, stick em on a raw diet and theyll get better.

So what happened?

Number one, he hated it, says Rachael. You could immediately tell he was not keen, but they say persevere with it. Dont feed them anything else, and eventually theyll get so hungry they start eating. Well, yeah, that happened.

The raw food was one stop in a long search to find a diet that would ease the dogs gastric issues, beginning with a variety of different meats. We tried every animal under the sun, Rachael says. I think we were down to: Lets try crocodile next. It was that bad, trying to find a food that would not make him horrifically ill four or five days a week.

She tried an insect-protein diet based largely on the black soldier fly larvae, but that didnt help. Then came the barf diet, short for biologically appropriate raw food. The raw feeding movement gained a lot of interest after a 2007 recall of more than 5,000 pet food products worldwide, due to contamination with melamine and cyanuric acid. The resulting suspicion of processed pet food led to people seeking out more natural alternatives. The barf diet is supposed to replicate how animals might feed in the wild.

Unfortunately for Rachaels terrier, barf was more than just an acronym. He ended up in the vets twice with two really quite nasty campylobacter infections, which manifested as really extreme vomiting, and just blood pouring out of his back end, she says. We always bought the raw food from really reputable suppliers, but at the end of the day, youve been defrosting a load of meat and offal and putting it in a bowl and feeding it to your dog.

She had wanted to switch him to a vegan diet, largely for environmental reasons, but was wary, given his health issues. So she started vegan-feeding her other dog, a labrador, first.

Almost like a guinea pig that sounds terrible, she says. But hes got an iron constitution, that dog. He once ate an entire bag of chocolate coins at Christmas, with the foil.

When the lab took to the vegan food immediately, she tried it out on the terrier.

What I wasnt expecting was that it would almost and I say almost because Id be lying if I said they were completely gone but it almost cured him of stomach issues that had plagued him for 10 years of his life, she says. A very happy side-effect.

In the long history of her dogs problems, the possibility that a plant-based diet might help had never been put to her. No vet had ever said to me, try taking the animal products out of the diet and see if that helps, she says. It was always: Remove the grain, try this meat, try that meat, have you tried goat, have you tried kangaroo?

All of the owners I spoke to said their dogs were healthy and happy on a plant-based diet. Hes perfect, spot-on weight, says Thomas of Loki. Super-happy, fit, massively high energy. And yeah, just hes just loving life. None of them said the switch was difficult Father Terry didnt bother with the recommended transition period, because his dog loved the food straight away.

But they all stressed the importance of educating yourself thoroughly before transitioning a dog to a plant-based diet.

You have to do your research and know what youre feeding, says Rachael. I have come across the occasional person who has tried feeding their dog plant-based, and Ive looked at what theyve been feeding them and thought, thats not quite right.

I think the question is not really whether the food we feed our dogs is vegan or not, says Thomas. The question is more: if I can feed my dog a delicious, nutritious, balanced food thats healthier for them, kinder to other beings and kinder to the environment, then why on earth wouldnt I?

Rachael remains wary about the idea of feeding pets a plant-based diet solely for ideological reasons, because all dogs have individual needs. My dogs are my absolute world, and I would never do anything that I felt could jeopardise their health or happiness just because it would make me feel better, she says. I dont say that my dogs are vegan. I cant make my dogs vegan any more than I can make them support Labour.

She is also wary of the backlash that the owners who feed their dogs a plant-based diet can face on social media. On Facebook, Ive tried entering into conversations with people a couple of times, she says. It goes horribly, horribly, horribly. Ive had people say they want me arrested and imprisoned. For this reason, she asked that her surname and her dogs names not be used.

Given the controversy surrounding vegan pet foods, what did everybodys regular vets think of the switch to a plant-based diet? None of the owners interviewed, it turns out, has quite broken the news.

Ive told the vet nurse, but I havent actually told the vet yet, says Thomas. Just purely because it hasnt come up in conversation.

To be quite honest, even though Ive seen the difference in my dogs health for myself, I wouldnt expect a good reaction, says Rachael. If I have to have the conversation with him at any point I will, but weve not had to go back there for any of the stomach issues.

Even Father Terry hasnt told his vet about what hes feeding Pepe and George. Of course, if they did ask I would be honest about it, he says.

Griffiths, a vet herself, is not despairing about what she sees as closed-mindedness in some of her colleagues.

I feel massively positive, she says, even though l do feel very alone. And I feel like a small voice. But the changes are so great on the human side to be vegan now is the easiest thing in the world.

Read more:
People say they want me arrested: the owners putting their pets on vegan diets - The Guardian

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