Mrinali Kaul

Diet Diversity – A Way to Heal Your Gut

Since our gut has a tremendous influence on our health and disease susceptibility, one needs to understand how the gut works. Gut health depends upon the composition of its microbial community, which is known as the gut microbiota or gut microbiome.

The human microbiome is designed differently for every individual at the time of birth. This microbial composition continues to change due to multiple factors. Some factors are – how the babies are fed, environmental factors, medication, and stress. Therefore, we must be mindful of our social and behavioural changes and lifestyle patterns. 

Studies have shown that diet diversity, meaning the variety of food one consumes,  is one of the most influencing factors for gut health. Plant-based foods are best suited for diet diversity. This is because the components present in fruits, vegetables and other plant foods support our overall health. The two main components which are responsible for diet diversity are FIBERS and COLORS. Fermented foods or probiotics also play an influential role.

1. FIBER

When we study the gut microbiome, we learn it consists of different types of microbes. Therefore, food diversity will help feed various bacteria and assist in their growth. Fibers mainly include prebiotics, resistant starches and general fibers. 

Fibers are difficult to digest and so pass through our gut in their original form. They, later on, serve as food to the microbes. But if an individual feeds on only one type of fiber, it will promote only a limited variety of bacteria.

For instance, a typical western diet doesn’t include different types of fibers. They consume mostly wheat-based foods like toast, pasta, crackers and baked goods. Whereas, a diverse style diet proves to be more beneficial as it comprises plenty of fibers present in fruits, vegetables, nuts, seeds, legumes and whole grains.

1. PREBIOTICS

Prebiotics are the source of food for your gut’s healthy bacteria and thus, help them to grow. Some foods that contain prebiotics are:

• Onions
• Garlic
• Oats
• Shallots
• Apple
• Nuts like cashews
• Chickpeas

2. RESISTANT STARCH

These are the starches that escape absorption before they reach the gut. You can get it straight from supplements as well as plant products. Consuming plant foods helps provide the gut with fiber, in addition to antioxidants, vitamins and minerals. Some foods containing these fibers are:

• Asparagus
• Raw green banana
• Raw oats
• Legumes
• Cooked  potato
• White rice

2. DIET DIVERSITY —CONSIDERING THE COLORS

Plant food colours indicate the presence of different polyphenols which are a group of antioxidants. The more intense the colour, the higher the concentration of the antioxidant present. Some foods that are polyphenol-rich are:

• Berries
• Grapes
• Plum
• Nuts and seeds with dark-coloured skin
• Black and red rice
• Black olives

3. FERMENTED FOODS OR PROBIOTICS

Probiotics are the live bacteria present in the food that will help increase the community of good bacteria living in your gut. Consequently, the microbiome diversity will also improve along with a decrease in the number of inflammatory proteins. Many studies have confirmed the role of probiotics in reducing inflammatory pains caused due to any underlying disease. Thus, it will help you boost your immune system. Certain foods that contain probiotics are:

• Yogurt
• Fermented cottage cheese
• Kefir
• Kimchi
• Buttermilk
• Sourdough bread

BENEFITS OF DIET DIVERSITY ON GUT HEALTH

Dietary diversification involving the consumption of a range of whole foods is beneficial for our gut in many ways-

1. IMPROVING IMMUNITY

When a diverse diet supports the formation of a diverse microbiome, an individual’s overall health and immunity improve. On the other hand, the loss of diet diversity will reduce the microbes in our gastrointestinal tract. This will further trigger the onset of several diseases such as autoimmunity, diabetes, obesity, autism, cardiovascular diseases and even cancer.

2. ADEQUATE NUTRIENT INTAKE

Diet diversity can provide essential nutrients required by the body for good health. For example, a rice and legume meal can be accompanied by a vegetable. This will help you intake a combination of proteins, carbohydrates and vitamins altogether in one meal.

3. MAINTAINING A HEALTHY WEIGHT

Diet diversity helps you maintain a healthy eating pattern. One will have a good intake of plant sources, protein foods, and nuts and less consumption of sweets, sugary beverages, unhealthy fats and red meat.

4. MANAGE STRESS

A balanced diet supports a healthy immune system and repairs damaged cells. This provides extra energy to cope with stressful situations. Certain foods like those rich in omega-3 fatty acids and vegetables are also said to regulate cortisol (stress hormone) levels.

HOW TO PROMOTE DIET DIVERSITY AT HOME 

1. Challenge yourself to add grocery items that you usually don’t buy at the store. This will help you come across many food items that have been ignored for years but are of great nutritional value.
2. Create a meal plan inclusive of some new food ingredients that will add to the nutrient content of the prepared food. For example, the nutritional value of a simple banana smoothie can be enhanced by adding nuts and seeds to it.
3. Add variety to your snacks or meals by swapping the regular food items. For example, some days instead of almonds go for walnuts or pears in place of apples.
4. Choose seasonal foods to minimize the cost. Adapting diet diversity must be pocket friendly so people from low-income groups can also follow without worrying. For instance, try adding broccoli to your meal plan in winter, you will find it cheaper than in other seasons. 
5. Avoid frequent snacking. Snacking at odd times leads to overeating and consumption of unhealthy food. Therefore, learn to swap your fried crisps with toasted nuts and seeds.
6. Avoid intake of highly processed foods like chocolates, ice cream, bakery products, and fast foods such as French fries, burgers, etc.
7. Avoid frequent consumption of high-sugar, fat and meat products.
8. De-stress yourself. A chronic stressful event can reduce microbial diversity and increase intestinal permeability instead. This is because stress can trigger cravings for processed foods high in sugar, fats and salt.

Therefore, opt for mindful meditation, exercising and talking to your loved ones to calm down your mind and help improve your gut health.

CONCLUSION

Diet diversity is a process of increasing the variety and quantity of nutrient-rich foods in a household’s diet. Hence, it would be best if you begin to bring the diversification of food in your infants at the age of 4-6 months. This is the optimal time period for the taste development of your infant. Download the JOYSCORE APP to begin a healthy and happy life.

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FODMAP Diet- All That You Need To Know

FODMAP refers to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. For better understanding, the FODMAP diet includes foods that contain short-chain carbohydrates.

Short-chain carbohydrates are carbohydrates that contain 3-10 sugar molecules. 

These foods are poorly absorbed in the small intestine and are capable of drawing water into your intestine. Additionally, they get fermented by the bacteria present in the colon. Hence, these types of foods can irritate some individuals’ guts. 

A Low FODMAP diet refers to a diet containing foods low in fermentable sugars.  For most, these foods, when taken in moderation, do not cause any problems. However, this type of diet should be followed only after a doctor’s consultation. 

A Low FODMAP diet has been mainly designed for people suffering from serious digestive disorders. Two diseases that benefit from following a FODMAP diet are irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). 

The better recovery is seen in these two diseases when diet changes accompany certain medications and stress management.

Studies had shown that about 86% of symptoms are reduced in patients with IBS and SIBO when they followed a low FODMAP diet. 

This type of diet helps to identify what foods are troublesome and may aggravate your symptoms. Let us delve a little deeper into IBS and SIBO.

1. Irritable bowel syndrome (IBS)

• IBS is a common syndrome of the digestive system.
• In this disease, the symptoms come and go over time, but they may also last for a few days, weeks, or months.
• Common symptoms the patient suffers from are stomach cramps, bloating, constipation, and diarrhea.
• It can sometimes become a lifelong problem.
• There is no cure, but diet modification and medicines can control the symptoms.

2. Small intestine bacterial outgrowth (SIBO)

• SIBO is a condition that occurs when there is an abnormal increase in the overall bacterial population in the intestine.
• This problem is often a complication of stomach surgeries or the result of some underlying disease.
• The symptoms of SIBO include loss of appetite, abdominal pain, nausea, bloating, diarrhea, unintentional weight loss, and malnutrition.
• SIBO must not be left untreated for long as it may complicate the symptoms. Further, it may lead to poor absorption of nutrients, vitamin deficiencies, kidney stones, etc.
• Other than the course of antibiotics, following a particular diet plan also becomes essential. So, a low FODMAP diet plays an important role to alleviate the symptoms.

Following a FODMAP DIET IS A 3-STEP PROCESS.

1. Stop eating certain foods.

You need to restrict the consumption of high FODMAP foods for at least 4-8 weeks. However, these foods cannot be avoided completely in the long term as they are also important for your gut health. 

Studies have shown an improvement in the symptoms of certain diseases in about 75% of people who followed this diet within the first six weeks. 

The next step is the slow reintroduction of high FODMAP foods

The duration of this process varies from 6-10 weeks, as reintroducing these foods into your diet has to go slow. 

To understand the tolerance of one’s digestive system, the process involves testing small amounts of specific foods one by one for three days. Also, waiting for at least 2-3 days is recommended before testing the next food item.

This process not only helps to identify which type of FODMAP foods you can tolerate but also establishes an understanding of what amount you can intake.

2. Modify your diet

After knowing the types and amount of FODMAPs your system can digest, you need to make a new diet plan. It will help you reintroduce high FODMAP foods as per your tolerance levels.

Side effects of the FODMAP diet

If you are eating a lot of FODMAP-rich foods, you may experience some signs and symptoms due to poor digestion of certain carbohydrates. As a result, some symptoms that you may have:

• Cramping
• Diarrhea
• Constipation
• Stomach bloating
• Gas and flatulence
• Vomiting

High FODMAP foods to be avoided 

To ease the digestive symptoms of IBS and SIBO, a list of food items must be avoided when following a low FODMAP diet.

1. Dairy-based products like yogurt and ice cream
2. Wheat-based products like cereals, bread, and crackers
3. Beans and lentils
4. Some vegetables like asparagus, cauliflower, onions, and garlic
5. Some fruits like apples, cherries, pears, and peaches
6. Nuts including cashews and pistachios
7. Sweeteners and artificial sweeteners

Low FODMAP foods

Here is a whole list of food items that can be consumed when following a low FODMAP diet, as these do not irritate your gut.

1. Eggs and meat
2. Hard cheeses like cheddar and feta
3. Almond milk
4. Grains like rice, quinoa, and oats
5. Vegetables like eggplant, potatoes, tomatoes, cucumbers, and zucchini
6. Fruits like grapes, oranges, strawberries, blueberries, and pineapples.
7. However, a low FODMAP diet can sometimes come with a few side effects too.
8. Side effects of a low FODMAP diet

There are always some risks involved when we follow a diet without medical supervision or continue it for too long. Remember, a healthy body requires diverse meals.

Some common side effects of following a prolonged low FODMAP diet are:

1. Imbalance of gut microbiota

   A healthy gut depends upon the trillions of good microbes living inside it. Therefore, restricting a lot of FODMAP foods for too long will leave nothing for the gut microbes to feed on. This will ultimately affect the composition of your gut microbiota.

2. Nutritional deficiencies

When we go through the list of food items we need to avoid during a low FODMAP diet, it becomes obvious that a lot of nutrient-rich foods are being restricted. Thus, it is not advisable to risk the development of nutritional inadequacies or full-blown deficiencies.

3. Food Anxiety

If one constantly worries about the foods one can eat or not eat, it can lead to a lot of stress. This can enhance anxieties related to IBS or SIBO in the long run.

4. Unsafe for people with low weight

A Low FODMAP diet is not meant for weight loss, but as you tend to eliminate many food items, you tend to lose weight. Therefore, it may become dangerous to people with low weight.

CONCLUSION

Following a low FODMAP diet has proved to be a boon for people suffering from diseases like IBS and SIBO. It not only assists in treating the symptoms but also helps them psychologically. 

These patients report a reduced quality of life associated with severe digestive symptoms. Their social interactions and work performance suffer. Hence, following a low FODMAP diet helps reduce fatigue, depression, and stress.

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Role Of Fibrous Foods In Gut Health And Disease

Our overall health majorly depends on the proper functioning of our gut microbes. This collection of gut microbes or gut microbiota is further affected by factors like stress, dietary changes, some underlying diseases, etc.

In this blog, we will dive into the topic- of the role of fibrous foods in gut health and disease. You may not be aware that fibrous foods or dietary fiber comprise the indigestible part of the plant. In medical terms, it is also known as ‘roughage.’ This unassimilated part of food passes relatively intact through the stomach, small intestine, large intestine, and finally out of your body.

The dietary fiber we intake has been classified into two groups:

Role Of Fibrous Foods In Gut Health And Disease

1)   THE SOLUBLE FIBER

As the term indicates, it is the type of fiber that can dissolve in water and change its form into a gel-like material.  A very beneficial form of fibrous foods, it has been proven to help reduce blood cholesterol and maintain glucose levels.

This variety of fiber is often found in oats, peas, beans, apples, citrus fruits, carrots, etc.

2)   THE INSOLUBLE FIBER

This type of fiber cannot be digested by our body and so remains intact. It passes through our digestive system and out of the body in its original form. Therefore, including this fiber in your diet will add bulk to your stool and assist in the movement of material through the digestive system.

It is beneficial to those who have constipation or irregular stools.

Insoluble fiber is commonly found in whole wheat flour, wheat bran, nuts, beans, potatoes, etc. 

However, if an individual intake the combination of soluble and insoluble fibers in their diet, it will help maintain normal intestinal functioning. 

Both varieties of fibers will work together to maintain the stool’s consistency and aid in the digestion of other substances.

ROLE OF FIBROUS FOODS IN GUT HEALTH AND DISEASE

According to The Institute of Medicine, the daily fiber recommendation for children and adults varies between 25-35grams of fiber per day, whereas Americans get only 15grams per day. 

Therefore, individuals must learn the health benefits of eating more fiber for healthy gut functioning.

1)   IMPROVES IRREGULAR STOOLS

Fibrous foods help increase the weight and size of stool and soften it. A bulky stool is easier to pass and relieves some chronic conditions like constipation.

The loose and watery stools can also be treated with dietary fiber. Fiber solidifies the stool as it absorbs the water and adds bulk. Hence, bowel consistency can be maintained by bringing a little change in your diet.

2)   AIDS IN ACHIEVING A HEALTHY WEIGHT

High fiber foods are filling but are less energy dense and have lower calories for the same volume of food. Therefore, one tends to eat less and stay satisfied longer. Hence, fibrous food proves to be very beneficial when it comes to weight reduction.

3)   REGULATES BODY’S BLOOD SUGAR LEVEL

As it’s known that our body is unable to absorb and break down fiber, unlike carbohydrates, fiber cannot cause a spike in blood sugar. Moreover, the function of fiber is to keep a check on hunger and also aid in maintaining blood sugar in the target range. 

Therefore, fibrous foods play a very important role in reducing the risk of type-2 diabetes.

4)   MAINTAINS THE CHOLESTEROL LEVELS

Soluble fiber reduces the absorption of cholesterol into the bloodstream. Adding oatmeal or fruits like bananas or berries to your breakfast will reduce your bad cholesterol. An example of the bad cholesterol commonly found in our blood is low-density lipoprotein(LDL) cholesterol.

5)   GOOD FOR GUT BACTERIA

A fibrous diet feeds the gut bacteria or gut microbes. They ferment and digest the fiber and, in turn, increase in number and kind. 

An increased variety of gut microbes will be beneficial for the healthy functioning of the digestive system and for maintaining the mucosal lining. The mucosal lining, in turn, protects the gastrointestinal wall, thus preventing many inflammatory diseases like Colitis, Crohn’s disease, etc.

WAYS TO INCORPORATE FIBROUS FOODS INTO YOUR DIET

1)        Do not stick to one variety of fiber

One must include a wide variety of high-fiber foods in their diet. Different types of fibers have different health benefits. Some high-fiber foods that we must opt for are beans, broccoli, berries, avocado, popcorn, whole grains, nuts, etc.

2)        Start low and go slow

One must not start with too much fiber too quickly. Your natural bacteria of the digestive system need to adjust to the change. Increasing fiber impulsively can lead to the development of unwanted side effects such as:

a)  Gas and bloating in some people due to the amount or type of fiber they intake

b) In some individuals, constipation or the symptoms of irritable bowel syndrome may worsen. For example, in Crohn’s disease, narrowing in the intestine occurs, and fiber can cause blockage of the bowel.

3)        Prefer whole foods

Whole foods are naturally rich in fiber and so must be preferred over fiber supplements. Supplements such as Citrucel and Fibercon do not provide a variety of fibers, vitamins, minerals, and other essential nutrients.

Although some people can take supplements if dietary changes are insufficient or if they have certain medical conditions like constipation, diarrhea, and irritable bowel syndrome.

4)        Avoid refined or processed foods

Refined foods have to undergo a process of grain refining that removes the outer coat (bran) from the grain. In addition, processed foods have added preservatives that affect their fiber content.

5)        Drink plenty of water

Fiber works best when it absorbs water, adding bulk to your stool and making it soft.

CONCLUSION

We must understand and acknowledge the role of fibrous foods in gut health and disease for the smooth functioning of our digestive tract as we all know that ‘A healthy stomach paves the way to a healthy you. Hence, stay mindful of what you eat by bringing a little change to your diet. A healthy diet will not cost you much time but will benefit you extensively. Download the JOYSCORE APP and enjoy your life with happiness and satisfaction.

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8 Tips On Positive Parenting And How To Build High Self-Esteem In Children

Self-esteem is important for children for many reasons. It helps them feel good about themselves and feel confident in their abilities. High self-esteem in children also allows them to cope with setbacks and bounce back from failure.

As parents, you want your children to be happy and fulfilled in their lives. A big part is helping them identify their unique talents and passions while supporting them as they pursue those interests.

One of the best things you can do for your child is to help them develop a strong sense of self-esteem. This will give them the confidence to pursue their dreams and follow their heart.

Children with high self-esteem are more likely to take risks and try new things. They are resilient and more likely to persist in facing difficulties. They are better able to cope with disappointment and failure and are more resilient in the face of setbacks.

On the other hand, children with low self-esteem are more likely to give up easily and avoid situations where they might fail. They may also be more likely to be bullied.

So why does self-esteem matter? 

High self-esteem in children matters because it has a positive impact on their lives. It can affect their academic performance, social interactions, and overall well-being.

If you’re worried about your child’s self-esteem, there are a few things you can do to help. Encourage your child to try new things, and praise them for their efforts, even if they fail. Help them to understand that failure is an opportunity to learn and grow. Provide them with love and support. With your help, your child can develop a healthy sense of self-esteem.

One of the Research findings concludes the relationship between self-esteem and parenting techniques as follows – 

Mothers with higher self-esteem were more likely to provide their children with greater decision-making freedom, communicate better, be less concerned about their children’s behavior, view their children as more independent, and have children who were more satisfied with the amount of autonomy they were given. Fathers with higher self-esteem reported better communication with their children and were less likely to report using physical forms of discipline. Source

How parents can help to build high self-esteem in children

1. Let children understand the benefits of love.

To have high self-esteem, or “in order to love oneself, one has to first be loved, approved of, and nurtured by parent figures. Lacking this parenting, [individuals] cannot develop high self-esteem“ Source

One of the best ways to help your child develop high self-esteem is to show them, love. When children feel loved, they feel valued and important. This, in turn, leads to high self-esteem.

Of course, simply telling your child that you love them is not enough. You need to show actions to back up the words. Spend time with your child, play with them, listen to them, and show them affection. Let them know that they are special to you and that you care about them.

Doing these things will go a long way in helping to build high self-esteem in children. And that, in turn, will help them lead a happy and successful life.

2. Teach them that life is a process of learning and growing and that everyone makes mistakes in that journey.

There’s no question that teaching kids that everyone makes a mistake are an important lesson. It’s a part of growing up and learning. But what’s also important is teaching kids they can have high self-esteem, even when they make mistakes.

One of the best ways to do this is to do it yourself. When you make a mistake, be responsible for it. Explain what happened and why it was a mistake. Most importantly, talk about how you will fix it.

3. Empower children to make their choices.

When children make their own choices, it helps to build their self-esteem. When children feel like they are in control of their lives, they feel good about themselves and are more likely to have high self-esteem.

Of course, there are times when parents need to step in and make decisions for their children. But, it is best to let children make their own choices whenever possible. This will help them feel confident and capable and ultimately lead to higher self-esteem.

4. Respect their individuality

It’s important to respect our children’s individuality. By doing so, we help them develop a strong sense of self-esteem. When our children feel good about themselves, they can cope with life’s challenges more effectively.

There are many ways we can show respect for our children’s individualities. One way is to let them know that we accept them just the way they are. We can do this by offering positive reinforcement and refraining from criticism.

It’s also important to give our children the opportunity to express themselves. This can be done through creative outlets like art, music, or writing. And, it’s important to listen to what they say without judgment.

Respecting our children’s individuality is one of the best things we can do for them. It helps them feel good about themselves and sets them up for success.

5. Identify their unique talents and support them to pursue their passion.

The most important thing for parents is to provide their children with a supportive environment where they can feel safe and secure. The best way to do this is by setting clear boundaries and giving your child the freedom to explore their interests. When your child feels loved and cared for, they’re less likely to suffer from depression or anxiety.

6. Praise their efforts but do not overpraise.

You don’t need to constantly praise them for every little thing they do right; this will only make them want more praise which could lead them to struggle with perfectionism or self-esteem issues later on in life (if you praise everything that comes out of their mouth). Keep things in moderation. 

7. Don’t criticize harshly;

Try to avoid being overly critical or negative. Instead, focus on the positive aspects of their behavior and encourage them to continue doing things well. Praise is a great way to build high self-esteem in children. By highlighting their strengths and accomplishments, you can help them feel good about themselves and feel confident in their abilities.

8. Be a good role model.

It’s important for parents to be good role models for their children. Setting a good example can help your child develop high self-esteem. Children learn from their parent’s attitudes. If you’re always negative and pessimistic, your child is likely to develop a negative outlook on life. Children need to see that their parents are responsible and reliable. This means being on time, keeping your commitments, and following through on your promises.

Thus, providing a supportive environment for a child with high self-esteem is important. This means praising accomplishments, empathizing with feelings, and affirming feelings and opinions. It is also important to avoid criticizing or shaming the child.

Positive parenting and high self-esteem go hand in hand because they encourage kids to develop the skills they need to make their own decisions while also empowering them to believe they can do great things successfully.

Download the Joyscore app for more tips on self-esteem and positive parenting for a happier and healthier life.

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