Diet For Low Carbs

After the holidays, find the right rhythm!

The parties have upset your eating habits and maybe your transit? It is absolutely necessary to restore order in your body to start the year off right. So to be in top shape, follow our advice!

The festivities end, but you still have bloating and slow transit ... It is time to find good habits!

During Christmas Eve, the intestines are not the party!

DetoxLes festivals are an essential opportunity to get together around good food. But it is also a revolution for our organization: we eat more, much richer dishes, often with more starchy and less vegetables and fiber. The rhythms are completely shifted: we spend more time at the table, we go to bed late ...

In addition, we put a little aside for physical activity. Result: our body is upset, and it shows first through our intestines. Transit is idle, you can have bloating ...

For the record, it is considered that there is no problem of transit if you go to the bathroom every 24 to 48 hours. Between 48 and 72 h, it is called slow transit and beyond constipation.

To restore order, we must find the right rhythm.

Eat at the right pace
Our gut has a real clock. To "resynchronize" must start by eating at set times. Avoid snacking anytime or skip a meal occasionally.

Similarly, when we eat, it is important not to hurry. So, take the time to eat slowly and chew. Because the act of swallowing too quickly causes problems including flatulence and bloating: one swallow air ...

But be careful, if we take the time to go to the table and toilet regularly and whenever the need is felt, no question too hang the toilet! Do not make a habit of reading to the bathroom for example. In fact, your gut immediately adopt the habit of hanging too ... and the slowing of transit follow!

Opt for good food

The contents of the plate is of course essential to reconnect with his transit. Eat a diet rich in fiber. You need to consume about 30 grams of fiber per day, or the French eat in just 15 to 20 g on average. This includes focus on fruits and vegetables (the famous 5 per day). But you can also opt for pulses complement (lentils, beans ...). Dried fruits and nuts or almonds are also helpful (a small handful as a snack, for example). Remember, whole grains, including whole wheat bread!

Several probiotics have shown an effect on the acceleration of intestinal transit, as Bifidobacterium animalis DN-173 010, Lactobacillus delbrueckii bulgaricus, Streptococcus salivarius thermophilus ... An effect that usually depends on the dose ingested probiotics. In this sense, several studies suggest a beneficial effect in people with constipation.

Finally, do not forget to drink about 1.5 liters of water per day.

The pace of physical activity

Reconnect with physical activity! Indeed, the fact of moving promotes transit. Walking or small training exercises are so good ways to work the muscles, especially in the abdomen. Muscle stress that affects ideal massage for transit.
The pace: it's 30 minutes a day of brisk walking, to eventually split throughout the day.

Stress the pace

With our lifestyles, it is the ongoing race. But stress has a direct effect on the intestine. It is directly responsible for a slowdown in transit. It is therefore essential to find a more sedate pace, taking the time to make a real break for lunch and try to spare more zen at the time of the day.

Also take the time to sleep, trying to sleep at set times. Good sleep habits are also important to the proper functioning of the digestive system.

Good Luck To All !!!

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Improve your digestive comfort!

The gargoyle stomach belt size greenhouse, it feels heavy and bloated after every meal. Sometimes it's worse embarrassment becomes a real bellyache. Why not make the commitment to improve digestive comfort?

Bloating, heartburn, flatulence, constipation or diarrhea, stomach aches these compromise our well-being. But just take a few simple steps every day.

Chase the enemies of food digestion

Digestive comfort detoxCommencez by limiting the consumption of foods that can upset your digestion.
- Fatty foods (meats, cheeses, stews, pastries ...), spicy pickled or complicate and slow digestion;
- Foods that ferment (cabbage, onions, artichokes, beans ...) and sweet can cause bloating and flatulence;
- Starch and starchy (potatoes, rice, pasta ...) in large quantities tend to cause constipation;
- Alcohol is not recommended;
- Chewing gum can also help digestive disorders.

More fiber and probiotics for better transit

Be sure to eat at least 30 grams of fiber per day as they play the role of engine in digestion. You'll only find in plants:
- In fruits and vegetables, eat the skin if possible, cooked if your intestines are too fragile. The star all categories fiber materials: prune;
- In cereals (in its ideally) and legumes (peas, lentils ...);
To easily reach your "fiber quota" replace the juice in the morning with a whole fruit and white bread with whole grain bread. Be careful not to do too much, excess fibers may irritate the digestive system.
You can, if necessary (after the holidays, for example) to use simple and effective tips:
- Herbal teas, herbal supplements and herbal known for their digestive properties: fennel, anise, mint, licorice, coriander, cumin, dandelion, burdock, anise, lemon balm, cassis.
- Organic carbon (granules or capsules) helps reduce excess air in the stomach, while the quiet clay gastric acidity.
- The rich mineral water as bicarbonates or St. Celestine Vichy Yorre mitigate the acidity of the stomach.
- Some probiotics (Bifidobacterium animalis DN-173 010, Lactobacillus delbrueckii bulgaricus, Streptococcus salivarius thermophilus ...) promote good transit by acting on the intestinal flora. They are present for example in yoghurt, fermented milks, some soy derivatives ... They are also available as dietary supplements.
- Alternative medicine: aromatherapy, reflexology, acupuncture, shiatsu, yoga ...

A healthy lifestyle for digestion

Digestive comfort requires a healthy lifestyle.
- Drink at least 1.5 liters of water per day. The easiest way to succeed: drink when thirst arises. Needless to prohibit water during meals, this leads most of the time to dehydrate;
-Eat three meals a day at regular hours, sitting in the quiet and if possible for at least 20 minutes;
-Take time to chew before swallowing;
-Avoid wearing tight clothes that compress the abdomen;
-Limit anti-inflammatory drugs and aspirin;
-Perform regular physical activity;
-Reducing tobacco consumption;
-Managing stress.

Good Luck To All !!!

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Mediterranean diet: What if it was the fibers?

For years, the merits of the famous Mediterranean diet is praised. And virtues to the heart are attributed to antioxidants, including the famous red wine polyphenols, and the famous Omega 3 fish. But scientists may have gone wrong: the benefits would only be due to ... fiber! The secret is there in fruit?

Ah the famous virtues of the Mediterranean diet vaunted for its health qualities. But Spanish researchers wanted to check what foods are actually beneficial ...

Europeans eat everything except the Mediterranean!

Plan méditerranéenLes authors of the study start first from the observation that the Europeans, like Americans, have all but a Mediterranean diet! Although increasing, the olive oil consumption is low, for example. Thus, the primary source of monounsaturated fatty acids (which have no effect on the risk of cardiovascular disease) is red meat. The main source of alcohol is not wine but beer or stronger beverages. According to the authors, contributions in many vitamins and trace elements are, in some countries, higher by supplementation by the consumption of fruits and vegetables!

A study in Spain

Also, to know the effects of this diet, researchers have observed a population whose dietary habits were close to this ideal diet. They then studied a sample of the Spanish population, Europe's leading consumer of fruits and vegetables. For links between diet and cardiovascular problems, they observed patients in a hospital in Pamplona. They interviewed 171 Hispanic and having suffered a heart attack on their eating habits, then compared the results to a control group.

Fibers first!

And the results are rather surprising. According to the researchers, forget the famous antioxidants fish, olives, wine and other foods. They would not be the main responsible for a decrease in cardiac risk. The factor that seems essential to protect our heart, it is the fiber! Because according to research, those who ate the most had significantly lower risk of experiencing a heart attack.

Where lie the fibers?

The secret of a concrete core would take it in the famous fibers, already known to aid digestion and protect against certain cancers?

Good Luck To All !!!!

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The protective role of fiber in question

The protective role of fiber in question

Colon cancer is the first of its frequency. Its early detection depends on a better prognosis. Thus, we now foresee a mass screening. Its prevention is based on the lifestyle and dietary advice.
Among these, the role of fiber now appears increasingly controversial.

Heredity plays an important role in the development of colon cancer. However, it was able to identify other risk factors such as physical inactivity and obesity. Thus, the exercise and the fight against overweight have a preventive action. About diet, has long recommended a diet rich in fiber.

Controversial effects

The effects of fibresIl is accepted long ago that a diet rich in fiber is a "good thing" that protects colon cancer. This assumption dates back to the early 1970s. In 19691, a missionary surgeon Denis Burkitt noted that rural Africans have much less colon cancer than Westerners. But since then, many studies have examined the relationship between fiber and colon cancer, and the least we can say is that their conclusions are at least discordant ...

First challenge of importance, study2 food habits 88,000 women over 16 years! After their investigation, the authors found no preventive effect of fiber vis-à-vis the development of colorectal cancer or polyps. Finally in 2000, two studies3, 4 on diets and supplements rich in fiber could not establish protective properties ... When the prestigious journal The Lancet published a article5 assigning fiber a deleterious role in the recurrence of colorectal adenomas, we do not know what to believe!

No one but the fibers

Containing all the published studies on the subject, Professor Goodlad6 tries to enlighten us. According to him, several factors may explain the conflicting results of recent years. First, the term "fiber" appears too general, there is not a single fiber but different kinds each with a different action in the colon. In addition to this oversimplification, the author stresses that sometimes studies are conducted around a high-fiber diet now on taking dietary supplements containing fibers. This confusion makes obsolete many results on the subject and emphasizes the need for new, more precise studies.

In conclusion, the author points out that a balanced diet, engaging in physical exercise and the fight against obesity is very important. Finally, in the context of the prevention of colon cancer, it recommends a diet rich in fiber, but from food, especially fruits and vegetables. These natural fibers are good for what they contain, but also for what they do not contain: fat and excess calories.

Good LuckTo All!!!

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Add fiber to your menu!

Fiber intake was at the beginning of the century on the order of 20 to 30 g per day per person. Today, it is between 15 and 20 g. This decrease results from the change in our eating habits: less bread, less grain, more meat and dairy products. The refining of flour has also contributed to the decrease. How to increase your fiber intake?

The fibers are among the key elements in our body. Their mechanical function allows a perfect functioning of our "gut pipe" and thus ensures the evacuation of waste digestion.

The fibers are therefore a necessity. For this, nothing more simple, just regularly consume vegetable products every day.

Increase your fiber intake

An intake of 30 g of fiber per day is easily achieved by consuming particular:
150 to 200 g of cooked green vegetables (one portion with the main course).
150 to 200 g of raw vegetables (two vegetables).
150 to 200 g of fruit (berries or 2 large).
Top it off with cereals and legumes (lentils, peas ...).
In some fragile, because of the risk of flatulence people, it is best to eat cooked greens whose fibers are easier to digest and take care to cook pulses.

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Lazy bowel? Think of fiber!

Obstipation, constipation. Far from being anecdotal, these widespread disorders affect one in two women and one in three in France. The solutions are simple: drink water, sports and of course eat more fiber!

The fibers alimentairesMême if it gets little, constipation is a common condition that should not be taken lightly. There are actually two types of constipation. The first is the spastic constipation can be caused by a blockage of the large intestine. Intestinal contractions exist but the bolus can not progress to the "exit". The diagnosis is based on a radiograph of the abdomen.
The second type is the "flabby" constipation. This is far the most frequent. It is linked to a lack of muscle tone. Related to inadequate fiber intake and lack of physical activity.

Hydrate before any

When the diet is low in fiber and low hydrated mass digested food gradually loses its water. It becomes more and more compact and hard making it difficult transit: gut "hangs"!
Proper hydration of the intestinal contents is therefore essential to ensure a smooth transit. This helps soften the stool and thus facilitate the work of the colon that can advance food "painless". It is therefore imperative to drink 1.5 liters of fluid per day (still and sparkling water, coffee, tea ...) and eat foods like fruits and vegetables that naturally contain a lot of water.

The importance of fiber

The role of fiber in the intestinal tract is twofold. It depends on their solubility:
Insoluble fibers are unique to absorb water like a sponge and thus form a large mass that falls more easily along the intestine. The activity of these fibers is totally dependent on the moisture supply.
Soluble fiber increases the bacterial activity in the colon. Degradation by bacteria produces substances that can stimulate contractions of the intestine, thus allowing the bowel movement.
Do not stay without moving!
Lack of physical activity is also a cause of intestinal laziness. Immobility and any worsening constipation. Being bedridden, to sit all day helps accentuate a slower transit.
It is therefore necessary to make every day a little bit of walking and have a weekly regular physical activity.

A varied diet

All plant products naturally contain dietary fiber, more or less quantity. Therefore unnecessary to use products that fiber intake was increased artificially immediately.

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You said fiber?

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The fibers are plant-derived substances essential for the functioning of the intestine. There are two types: soluble and insoluble, which do not have exactly the same characteristics. What are their properties? How do they improve transit?

The fibers are compounds that mainly found in plants. They are classified according to their solubility in water. There are thus two types: soluble fiber (pectins, gums and mucilages) and insoluble fiber (cellulose, hemicellulose and lignin). Both categories have different interests, which is why it is important to consume one and the other regularly.

Soluble fiber

Soluble fiber is found mostly in the heart of the plant. In the small intestine, the food waste collect on the soluble fiber and then be discharged from the body. In the colon, soluble fibers are attacked by bacteria. In contact with water, these fibers become viscous and thus promote the shift of residues. Oat bran, beans and citrus fruits are rich in soluble fiber.

Insoluble fiber

Insoluble fibers are usually part of the envelope of the plant. They are less easily attacked by bacteria and therefore ferment less. They have the particularity to fix water and power to very high swelling. They thus increase stool volume and accelerate intestinal transit by stimulating the movement of the digestive tract. Many foods contain insoluble fiber wheat bran, many fruits and vegetables such as cabbage, as well as breads and cereals.

Not too much should

The theory of interest dietary fiber back to the 70s. At that time, it was revealed that the populations of Asia, and especially in Africa, had fewer colorectal cancers than Western populations.
It was believed then that the amount of dietary fiber in the diet could explain this difference. However, the latest research shows that all is not so simple. A recent article in the prestigious journal The Lancet tells us that there is no certainty about the preventive role of fiber in the development of colorectal cancer. Caution is called for, particularly in regard to fiber supplementation of food products. However, such a varied and balanced diet rich in fruits and vegetables diet remains the best guarantee to ensure an adequate intake of fiber.

Drink water!

We can overnight decide to spend a low-fiber diet to a diet. We must let the body time to adapt. Indeed, excessive and too rapid absorption of fibers can cause unpleasant and very uncomfortable digestive disorders. We must therefore be cautious and increase steadily quantities of bran fiber diet.
On the other hand, and this is absolutely fundamental, fiber needs water. Otherwise, they are ineffective. It is therefore necessary to drink 1 liter to 1.5 liters per day.

  Good Luck To All!!!!

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6 ways to sneak more fiber in your diet

Do you find it difficult to consume more fiber every day? Try these six tips to add more to your diet.

How to increase your fiber intake

You do not have to eat a whole bag or empty a box of apples to consume supplements your intake of fiber needed. "Add fiber in the diet is fairly easy," says dietitian Caryn J. Roll Montreal Nutrition. There are multiple ways to get more nutrients essential elements in your meals, according to Roll Tristaca Caldwell, a professor at Acadia University in Wolfville, Nova Scotia, and a dietitian Fueling with Food. Besides, you'd probably be surprised at the ease of adding fiber to your diet routine using these six tips.

1. Add fiber to your smoothies

With its creamy accents of a milkshake, most of us love a good smoothie, but find excuses for not doing at home. However, these drinks are a great way to add ingredients loaded fiber to your diet, and you only need a mixer. "Smoothies are a delicious, convenient, and healthy start to the day," said Caldwell. Add ingredients in the blender the night before and store in the refrigerator. The next morning, you just mix it all for a few seconds and lunch is served, she said. You can also add 1-2 tablespoons of wheat bran or oat drink to increase your fiber content, according to naturopath Natasha Turner.

2. Eat foods rich in fiber work

Some of them we quickly leave the house in the morning without eating anything. If this sounds like you, take foods rich in fiber to work. "The day before, empty milk in a bowl and sprinkle with cereal and dried fruit. This is an easy breakfast to eat while browsing through your emails in the morning. You can also pack a whole wheat bagel or bread can be toasted at the office, "says Caldwell, and garnish with peanut butter.

3. Opt for whole grain foods

Do you crave carbohydrates, more than any other type of food? You can increase your intake of fiber and whole grains and avoid white bread. "Say no to white bread, white rice, white pasta and the same, the white potatoes," says Roll. These foods tend to be more elaborate, and lower in fiber and healthy nutrients as whole grains. "Instead, add sweet potatoes to your diet. Switch to whole grain bread, whole wheat pasta and wild rice. If you like basmati rice, try whole wheat. Why not also try the whole wheat couscous? "She said. It's not everyone who likes strong flavors and different textures of whole grain foods, but there are ways to ease the transition. If your family is struggling to adapt to pasta or rice with whole grains, "cook half of whole grains with your regular choice until you get used to the difference between the two," said Caldwell.

4. Eat more fruits and vegetables

Leave the bags of chips and chocolate bars on the shelf and make the effort to buy your favorite fruits and vegetables. Put them in a bowl on your desk or on your coffee table to eat as a snack. You hate to cut fruit? Look for those that are already cut. Although they are more expensive, they are a better alternative to sugary snacks or pastries. "Fruits and vegetables contain fiber. Replace croissants and muffins by them, unless they are whole grain, "says Roll. Try replacing your morning juice with a piece of fresh fruit, equivalent to three grams of fiber. Some of them we are able to consume more raw than other vegetables. If this sounds like you, add them in the preparation of meals. "For more fiber, add pureed vegetables to soups to sauces and stews to your" suggests Caldwell.

5. Eat more beans

Beans are nutritious, easy to cook (dry or canned), and are a healthy and inexpensive way to improve your diet. "Beans, lentils and chickpeas are full of fiber and protein. Why not add a little grilled chicken or salmon salad?, "Says Roll. She suggested a chili cook meat with several red beans, and also opt for a lentil soup, rich in fiber and great taste.

6 Foods-Tips for More Fiber

Prebiotics: more than dietary fiber

The definition of dietary fiber has changed significantly. Intestinal physiology revealed the concept of prebiotics, expanded the concept of "food colic." Housed, fed, bleached, good microbes are enjoying their host ...

With tens of billions of souls, the intestinal flora digest almost everything. With the exception of lignin, any dietary fiber may be used as a substrate in the bacterial biomass, to varying degrees of fermentation. In one day, the colon swallows 40 to 100 g of fermentable material, divided between the main microbial species that inhabit it. There are some beneficial bacteria organic fertilizer necessary for their selective growth, including Lactobacillus spp. and Bifidobacterium spp. This is called prebiotic.

Family

Several candidates jostling at the gate to claim a prebiotic effect, says Prof.. Nathalie Delzenne (UCL): inulin and oligofructose (fructooligosaccharides or FOS), but also the galacto-oligosaccharides (GOS) of breast milk, xylo-oligosaccharides, soybean oligosaccharides (raffinose, stachyose ) or certain types of resistant starches (bananas, potatoes, beans ...). However, several factors modulate the prebiotic effect. In the case of fructo-oligosaccharides, for example, long-chain (inulin) exert a stronger than short chains bifidogenic effect (oligofructose). Also noted that the increase in the number of "Bifidus" obtained with the FOS depends on the initial composition of the flora (it is much higher than the starting number is low). In other words, it could be that the health benefits are even greater for the digestive tracts containing little bifidus.

The colon Care

The modification of the colonic flora by prebiotics has a positive impact on their immediate environment, the colon. Thus, these nutrients colic may act favorably, both as a healthy mucosa epithelium altered. On a healthy gut says Prof. Delzenne, there is an increase in epithelial density and crypt depth, a significant increase in the absorption surface. Induced colitis in rats seems to be easier to repair in the presence of non-digestible oligosaccharides, as necrotizing enterocolitis in gnotobiotic quails (controlled, in this case with a decrease in Clostridia flora and increased bifidobacteria).
The metabolism of colonocytes also takes advantage of the secretory activity of "good" lactic acid bacteria. Butyrate, a short chain fatty acid produced by fermentation, has a trophic effect on the intestinal mucosa. However the most remarkable effect of this fatty acid occurs in cells (pre) neoplastic among others: detoxification, synthesis of markers of differentiation, inhibition of oncogenes, increased calcium absorption, stimulation of the GALT (Gut Associated Lymphoid Tissue) or induction of apoptosis.

SYNCAN

"Prebiotics they warn colon cancer?
The question is asked and does not always answer. A European project, SYNCAN (for Synbiotics and cancer prevention in humans), aims to study the impact of the combination of prebiotics and probiotics (or synbiotics) on the incidence of colorectal cancer. It harnesses the energy of several European laboratories (7 countries, including Belgium) in all areas of research: studies in vitro, in vivo, clinical trials and intervention studies. Established in March 2000, the platform hopes to achieve in the short term on a European scale study in humans."

Feeding the colon to eat less?

Bifidobacteria and lactobacilli themselves have also anticarcinogenic potential via inhibition of certain enzymes (beta-glucuronidase, nitroreductases). Several studies are still needed, however, before we can say their antitumor potential. Research is also under way in areas such as irritable bowel, enteral nutrition and chronic inflammatory diseases, for which it has already raised the interest of some probiotics, and when one considers that prebiotics. Other promising effects of prebiotics are raising a new enthusiasm. They would influence, in animals, the endocrine function of the colon, by producing intestinal peptide satiety vocation (GLP-1, PYY) or orexigenic (ghrelin). The effect of "dietary fiber" on the regulation of appetite and satiety is a path that is accurate (and complicated) gradually ...

Want to Enjoy Benefits of High Fiber Food? You Will Get Lots of Gas

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