How does this homemade pickled cabbage compare to the pickled cabbage in a jar in the supermarket? What about pickled cucumbers or pickled garlic, also popular commercial choices
There seems to be a bit of confusion going around about fermented foods
and the difference between what you make in your kitchen and the
pickled versions that are available on the supermarket shelf. For
example, in one of my video lessons, I demonstrate how to make sauerkraut
in the traditional manner. After the shredded cabbage ferments on the
kitchen counter for a few days, it is then refrigerated or kept in a
cool cellar where the sauerkraut remains naturally preserved for
extended periods of time.
Alex Lewin, author of Real Food Fermentation explains that the confusion comes from the overlap in definition. In a nutshell, not all fermented foods are pickled and not all pickles are fermented. Still confused?
Foods that are pickled are those that have been preserved in an
acidic medium. In the case of various types of supermarket pickles on
the shelf, the pickling comes from vinegar. These vegetables, however,
are not fermented (even
though vinegar itself is the product of fermentation) and hence do not
offer the probiotic and enzymatic value of homemade fermented
vegetables.
Vegetables that you ferment in your kitchen using a starter, salt,
and some filtered water create their own self preserving, acidic liquid
that is a by-product of the fermentation process. This lactic acid is
incredibly beneficial to digestion when consumed along with the
fermented vegetables or even when sipped alone as anyone on the GAPS
Intro Diet has discovered (cabbage juice anyone?). In other words,
homemade fermented veggies are both fermented and pickled.
What about alcoholic fermentation? In the case of wine and
unpasteurized beers, fermentation occurs as the result of certain yeasts
converting sugars into alcohol but there is no pickling that takes
place despite the common expression that a person who has had too much
to drink is “pickled”.
Home fermentation of vegetables preserves without the use of any
pressure or heat unlike supermarket versions of the same foods. It
allows the ubiquitous and beneficial lactobacilli present on
the surface of all living things – yes, even your own skin – to
proliferate creating lactic acid which not only pickles and preserves
the vegetables, but also promotes the health of those that consume it in
the following ways:
Enhances the vitamin content of the food.
Preserves and sometimes enhances the enzyme content of the food.
Improves nutrient bio-availability in the body.
Improves the digestibility of the food and even cooked foods that are consumed along with it!
So don’t be fooled by unhealthy supermarket pickled versions of homemade fermented foods.
These modern foods are the product of high heat and pressure which
destroys nutrients and do not in any way enhance health. The one
exception to this rule are the various fermented foods in the
refrigerator section of many healthfood stores. These products are
actually fermented and pickled. The only drawback is that these gourmet
items are rather expensive compared to the pennies per ounce it costs to
make them yourself.
https://thalassanutrition.com/wp-content/uploads/2019/04/UTB8XH6iCCnEXKJk43Ub762LppXab.png10801920https://thalassanutrition.com/wp-content/uploads/2018/04/web_logo.png2019-04-05 05:41:452019-04-05 05:41:52The Crucial Difference Between Pickled and Fermented
Kefirs are cultured drinks produced by lacto-fermenting certain liquids for a short 1-3 day period of time. Among the list of fermented foods, they are one of the easiest to make from scratch, requiring only a few ingredients and minimal skill level.
When
it comes to water kefir vs milk kefir, both can be health-enhancing
drinks to consume for most people. However, each variety of kefir is
made somewhat differently, utilizing unique cultures that provide
slightly different end results.
If you’re someone looking to
add kefir into your daily regimen, you may want to learn more about
these cultured drinks to see which one might be best for your current
health objectives.
The term “kefir” has several pronunciations depending on your country
of origin. Most people in the Western U.S. call it KEE-fir or sometimes
KEFF-er. The original Russian pronunciation however is KUH-fear.
On
this page, we are primarily discussing the difference between
traditional-style water kefir vs milk kefir when making homemade
artisanal varieties of this beverage. Both are made from SCOBY grains,
similar to how kombucha is fermented. The term SCOBY is short for Symbiotic Colony of Bacteria and Yeast, not to identify one particular ferment.
But,
before we discuss the top differences between water kefir vs milk
kefir, we’d first like to clarify the distinction between powdered kefir
starter cultures and commercial based kefir products.
Powdered Kefir Starter Cultures Vs Kefir Grains
The use of kefir grains, in both water and milk variations, is the
traditional way to make milk kefir or types of water kefir, also
commonly called “tibicos.”
In recent times, especially is the last decade, kefir powdered
starter cultures have become a popular way to make homemade kefir
without having to use
heirloom SCOBY grains. Although these types can be more convenient and
used
interchangeably between water kefir and milk kefir, they only contain
SOME of the beneficial strains, not the diverse amount found in “true”
grain-made kefir ferments.
While the kefir created from quality
powdered starter cultures, like the one from Body Ecology, can be reused
for a number of batches, eventually it will lose its ability to culture
the liquid substrate.
By comparison, the grain cultures used to
make traditional-style kefir are actually referred to as a type of
“evolved life form” and a living matrix of microbes that, when properly
cared for, will proliferate and in-effect live indefinitely. So yeah,
they are a bit different!
Though powder-made varieties have
their place, for the serious kefir consumer, traditional-grain based
kefir can be a better, more cost-effective probiotic-diverse option to
powder starters.
What are Commercial Kefir Products Made From?
Kefir grains are considered “heirloom” forms and are more of an
artisan variety not used on a commercial scale as they are harder to
maintain and regulate for production purposes. Commercial kefir
products, both milk and water, are therefore most always made using
dried probiotic powder starters.
Top Differences Between Water Kefir Vs Milk Kefir
1) Water Kefir and Milk Kefir are Not Related Cultures
While both go by the name “kefir” and are cultured from SCOBY grains, the two are not actually directly related.
Milk
kefir is believed to have its origins from the Caucasus mountain
regions and has a long history of use in Russia, the countries Georgia
and Turkey as well as other regions of Eurasia and Central Asia. Milk
kefir grains themselves look a bit like small off-white cauliflower
florets and have a dense rubbery texture. They vary in size but are
generally larger than water kefir grains.
Water kefir or tibicos
grains also vary in size but are nearly translucent, like tiny crystals,
and tend to be smaller than milk grains. They also have an irregular
less rounded shape in addition to a softer gummy texture.
2) They are Used to Culture Different Substrates
The obvious difference between water kefir vs milk kefir is that they
are used to culture different liquids. If you’ve ever tried to use
water kefir grains to ferment milk, you may have come to this
realization.
Milk kefir grains are used specifically to
culture milk. Traditionally, dairy milk is used but vegan milks can also
be substituted. A popular one we enjoy is coconut milk, made with the
flesh and water. To keep most milk kefir grains alive and thriving,
however, it is necessary to periodically use a dairy milk source. We
personally prefer using raw organic grass-fed cows milk over
pasteurized.
Water kefir is strictly used to ferment
carbohydrate-rich sugary liquids, such as coconut water, fruit juice or
water that has been mixed with a sugar source. The water used when
making kefir works best in spring water or water that has minerals
added.
Typically, 2 Tablespoons of water grains and 1 Tablespoon of milk kefir grains are used for about one quart of liquid.
3) Contain Different Strains of Lactic Acid Bacteria and Yeast
The visual distinctions between the two grains are of course
associated with the different blend of yeast and bacterial microbes they
are made of, probiotics that will further inoculate into the fermented
liquids.
Both milk and water varieties are considered “wild”
cultures, in that they can take on other species over time. Grains may
therefore vary from one to the next in overall composition. To keep your
homemade ferment free of other species, you can use an air-lock cap as
kefir’s don’t require oxygen to ferment.
Milk Kefir Bacteria and Yeast Strains
Generally speaking, milk kefir grains are known to contain larger ratios
of the Lactobacillus species than water grains. Here are some species found in milk kefir
grains. (Source)
BACTERIA:
Lactobacillus L. acidophilus L. brevis L. casei L. delbrueckii subsp. bulgaricus L. delbrueckii subsp. delbrueckii L. delbrueckii subsp. lactis L. helveticus L. kefiranofaciens subsp. kefiranofaciens L. kefiri L. kefiranofaciens L. paracasei subsp. paracasei L. plantarum L. rhamnosus L. sake
Lactococcus L. lactis subsp. cremoris L. lactis subsp. lactis L. lactis
Leuconostoc L.mesenteroides subsp. cremoris L. mesenteroides subsp. dextranicum L. mesenteroides subsp. mesenteroides
Water kefir, as we mentioned, also goes by the name “tibicos” and
there are many tibicos varieties all over the world that are made from
diverse strains unique to particular climates and other environmental
conditions.
Water Kefir Bacteria and Yeast Strains
According to the Journal of Microbiology, water kefir grains have been
identified to contain some of the following bacteria and yeast species. (Source)
BACTERIA:
Lactobacillus L. brevis L. casei L. hilgardii L. hordei L. nagelii
For more about the health benefits of milk kefir visit our kefir page or learn how to make your own creamy-style coconut kefir using our recipe.
Both water-based and milk-based kefir varieties are probiotic-rich
drinks that help to colonize the intestinal tract and have a
health-enhancing impact on maintaining balanced gut flora. (*)
This
is a topic which is receiving a lot of attention these days and with
good reason. Gastrointestinal microbiota that live in the human
digestive tract are a “complex community of microorganisms” that when in
proper ratio are known to have a huge influence on our human physiology
and overall long-term well-being.
The good news is that these
“pro-life” gut flora can be nourished through dietary sources. It is
often recommended to include a diverse variety of fermented foods in the
diet to get a good cross section of different mircroflora, especially
after a period of antibiotic use.
This may include periodic
probiotic supplementation, however cultured food and drinks tend to be
better overall sources. This is because they are “enzymatically” active
and are also, according to a Body Ecology article, resistant to harsh
stomach acid. (*)
Some
health experts also believe that consuming ferments like water and milk
kefir, with probiotic supplements helps to aid in their assimilation.
We use the powder from probiotic capsules when making cultured
vegetables, like kimchi, as well as cultured seed cheeses.
When
comparing the beneficial properties of water kefir vs milk kefir, milk
kefir can offer a significantly higher number of probiotic strains than
water-based kefirs. The average amount for milk kefir is between 30-50
as opposed to about 10-15 from the tibicos varieties. Water kefir
however is identified to contain more strains than that of cultured
yogurt and kefir made from powder starters.
Both types of cultured
kefir are known to be well tolerated in contrast to other ferments.
They can be a more suitable option for those with digestive
sensitivities who might not be able to handle other cultured foods
like sauerkraut, rejuvelac or kombucha.
Generally, milk kefir is better for those recovering from a candida infection, whereas water kefir may potentially contain sugar content if not completely fermented.
5) Quality of Taste and Texture
The taste and textural qualities of water kefir vs milk kefir are quite different in our opinion.
Milk
kefir has a very thick creamy consistency and with a tart sour taste
similar to yogurt. It is not sweet but can have a mild effervescence.
Milk-based
kefirs get there notably thick characteristic from a substance known as
kefiran, a water-soluble polysaccharide that congeals with other
species during fermentation, gelatinizing the liquid and creating a
creamy texture.
Water kefir is usually sweet with a slight
tang and fizziness. Taste can vary however depending on fermentation
time and ingredients used. Sometimes different combinations of sugars
and fruits are also incorporated. Final ferments can have a slightly
thicker quality with some cloudiness.
These two types of
kefirs of course can be flavored with natural sweeteners or blended with
fruits like berries or even various herbal spices if desired.
Traditional-Style Water Kefir Vs Milk Kefir List
WATER KEFIR
A vegan dairy-free option
Takes about 48 hours at between 68-85°F (20-29°C)
Provides a soda-like alternative
More probiotic strains than yogurt or powdered starters
May contain sugar depending on fermentation time
No fat content, lower in calories
MILK KEFIR
Contains bioavailable vitamins, minerals and amino acids
Takes about 24 hours 72-75°F (22-24°C)
Provides a thick creamy probiotic-rich drink
Does not contain sugar, but is higher in calories
Culturing process can potentially reduce lactose in dairy milk
Easier to ferment, less finicky
6) Other Misc Differences Between Water Kefir Vs Milk Kefir
Water Kefir Makes a Great Low Calorie Soda Alternative
Water kefir is a
probiotic-rich beverage that also makes a great alternative to sodas. It
can be fermented to produce different levels of fizziness similar to
carbonated soft
drinks.
For those looking for a dairy-free replacement to cow or
goat milk
kefirs, water kefir can be an excellent choice. Water kefirs are
additionally lower in calories in contrast to kefir made from dairy
milk, nut milks and soy milk. They can be a better choice for those
looking to reduce body weight and daily caloric intake.
Milk Kefir Contains More Nutrients
Both dairy milk and vegan milk sources also come with their list of
vitamins, minerals and amino acids. The process of lacto-fermenting them
with kefir grains, additionally makes these nutrients more bioavailable
as they are in essence “pre-digested.”
Dairy milk, from cows,
goat or other animals, is identified to be a good
dietary source of certain bone building minerals like calcium. Cultured
milk kefir is therefore known to enhance calcium absorption, and in some
research short-term use was associated with an increase in hip bone mineral density in patients with osteoporosis.
Kefir
fermentation is also known to reduce the lactose content in milk, since
that’s what the grains feed off of. It has thus been purposed to be
more suitable for those with lactose intolerance. (*)
Milk Kefir Tends to Be Easier to Ferment
When making both types of homemade kefir from SCOBY grains, we have
personally experienced that milk-based kefir tends to be less finicky
about maintaining a consistent temperature and is relatively easier to
culture than kefir made from sugar water.
How to Use
Milk or water-based kefir, in our opinion, works best as a “probiotic
supplement” when consumed first thing in the morning or 2-3 hours
before or after meals. We recommend consuming it in small shot glass
size amounts if you’re new to drinking it, then eventually increase
amount.
Both varieties, however, can also be added to blended drinks and protein shakes mixed with other superfoods or ingredients.
https://thalassanutrition.com/wp-content/uploads/2019/03/Optimized-IMG_2957-2_1024x1024.jpg533800https://thalassanutrition.com/wp-content/uploads/2018/04/web_logo.png2019-03-25 23:29:342019-03-25 23:29:42Water Kefir Vs Milk Kefir, Using Traditional Grains
A tablespoon (7 grams) of spirulina provides a small amount of fat — around 1 gram — including both omega-6 and omega-3 fatty acids in an approximately 1.5–1.0 ratio.
The
quality of the protein in spirulina is considered excellent —
comparable to eggs. It gives all the essential amino acids that you
need.
It is often claimed that spirulina contains vitamin B12, but
this is false. It has pseudovitamin B12, which has not been shown to be
effective in humans (3, 4).
Summary Spirulina
is a type of blue-green algae that grows in both salt and fresh water.
It may be one of the most nutrient-dense foods on earth.
This damage can drive chronic inflammation, which contributes to cancer and other diseases (5).
Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage.
Its main active component is called phycocyanin. This antioxidant substance also gives spirulina its unique blue-green color.
Phycocyanin
can fight free radicals and inhibit production of inflammatory
signaling molecules, providing impressive antioxidant and anti-inflammatory effects (6, 7, 8).
Summary Phycocyanin is the main active compound in spirulina. It has powerful antioxidant and anti-inflammatory properties.
Heart disease is the world’s leading cause of death.
Many risk factors are linked to an increased risk of heart disease.
As
it turns out, spirulina positively impacts many of these factors. For
example, it can lower total cholesterol, “bad” LDL cholesterol and triglycerides, while raising “good” HDL cholesterol.
In a study in 25 people with type 2 diabetes, 2 grams of spirulina per day significantly improved these markers (9).
Another
study in people with high cholesterol determined that 1 gram of
spirulina per day lowered triglycerides by 16.3% and “bad” LDL by 10.1% (10).
Several other studies have found favorable effects — though with higher doses of 4.5–8 grams per day (11, 12).
Summary Studies
indicate that spirulina can lower triglycerides and “bad” LDL
cholesterol and may simultaneously raise “good” HDL cholesterol.
Fatty structures in your body are susceptible to oxidative damage.
This is known as lipid peroxidation, a key driver of many serious diseases (13, 14).
For example, one of the key steps in the development of heart disease is the oxidation of “bad” LDL cholesterol (15).
Interestingly, the antioxidants in spirulina appear to be particularly effective at reducing lipid peroxidation in both humans and animals (16, 17).
In
a study in 37 people with type 2 diabetes, 8 grams of spirulina per day
significantly reduced markers of oxidative damage. It also increased
levels of antioxidant enzymes in the blood (18).
Summary Fatty
structures in your body can become oxidized, driving the progression of
many diseases. The antioxidants in spirulina can help prevent this.
Research in animals indicates that it can reduce cancer occurrence and tumor size (19, 20).
Spirulina’s effects on oral cancer — or cancer of the mouth — have been particularly well studied.
One study examined 87 people from India with precancerous lesions — called oral submucous fibrosis (OSMF) — in the mouth.
Among
those who took 1 gram of spirulina per day for one year, 45% saw their
lesions disappear — compared to only 7% in the control group (21).
When these people stopped taking spirulina, almost half of them redeveloped lesions in the following year.
In
another study of 40 individuals with OSMF lesions, 1 gram of spirulina
per day led to greater improvement in OSMF symptoms than the drug
Pentoxyfilline (22).
Summary Spirulina
may have anti-cancer properties and appears especially effective
against a type of precancerous lesion of the mouth called OSMF.
High blood pressure is a main driver of many serious diseases, including heart attacks, strokes and chronic kidney disease.
While
1 gram of spirulina is ineffective, a dose of 4.5 grams per day has
been shown to reduce blood pressure in individuals with normal levels (10, 11).
This reduction is thought to be driven by an increased production of nitric oxide, a signaling molecule that helps your blood vessels relax and dilate (23).
Summary A higher dose of spirulina may lead to lower blood pressure levels, a major risk factor for many diseases.
Allergic rhinitis is characterized by inflammation in your nasal passageways.
It is triggered by environmental allergens, such as pollen, animal hair or even wheat dust.
Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is evidence that it can be effective (24).
In
one study in 127 people with allergic rhinitis, 2 grams per day
dramatically reduced symptoms like nasal discharge, sneezing, nasal
congestion and itching (25).
Summary Spirulina supplements are very effective against allergic rhinitis, reducing various symptoms.
The most common one is characterized by a reduction in hemoglobin or red blood cells in your blood.
Anemia is fairly common in older adults, leading to prolonged feelings of weakness and fatigue (26).
In
a study in 40 older people with a history of anemia, spirulina
supplements increased the hemoglobin content of red blood cells and
improved immune function (27).
Keep in mind that this is just one study. More research is needed before any recommendations can be made.
Summary One study suggests that spirulina can reduce anemia in older adults, though more research is needed.
Animal studies link spirulina to significantly lower blood sugar levels.
In some cases, it has outperformed popular diabetes drugs, including Metformin (30, 31, 32).
There is also some evidence that spirulina can be effective in humans.
In
a two-month study in 25 people with type 2 diabetes, 2 grams of
spirulina per day led to an impressive reduction in blood sugar levels (9).
HbA1c,
a marker for long-term blood sugar levels, decreased from 9% to 8%,
which is substantial. Studies estimate that a 1% reduction in this
marker can lower the risk of diabetes-related death by 21% (33).
However, this study was small and short in duration. More studies are necessary.
Summary Some
evidence suggests that spirulina may benefit people with type 2
diabetes, significantly reducing fasting blood sugar levels.
Malaysian men love tongkat ali, claiming the herb gives
them more energy and helps them perform better in the bedroom. It’s so
popular that you’ll find tongkat ali drinks and supplements in almost
every supermarket and can choose to get your dose of the “Malaysian
ginseng” in the form of cappuccinos, tea, energy drinks, pills, and even
chocolate.
According to tongkat ali product manufacturers, this wonder herb can
do anything from curing erectile dysfunction to boosting your
performance in the gym. It’s been traditionally used for
its aphrodisiac, antimalarial, antidiabetic, antimicrobial properties
for ages, but how effective is the herb in the eyes of science?
What is Tongkat Ali?
Tongkat ali is a shrub that grows in Malaysia and Indonesia, with the fancy schmancy scientific name of Eurycoma longifolia.
Because its scientific name is quite a mouthful, we prefer calling it
tongkat ali, or Ali’s walking stick, which *wink wink*, refers to its
effects on Ali’s sexual health [1].
Ali’s tongkat? | rightways-tan1.blogspot.com
What Does Tongkat Ali Claim to Do?
1. Increase your libido
This is perhaps one of the biggest reasons people use Tongkat Ali,
and according to them, it helps improve the libido of both males and
females.
Scientific Evidence
In a double-blinded randomised clinical trial that tested 109 men
for 12 weeks, researchers found that a daily supplementation of 300mg
eurycoma extract increased the erectile and libido of the men by
8.4-8.7%. [2]
Verdict: The study backs it up, but it’s
important to note that changes are minor. It’s also worth noting that
the study was funded by a phytopharmaceutical company which produces
tongkat ali products.
2. Elevate your testosterone level
Oh yea | naturaformula.info
Testosterone is a very important hormone to men, and helps to
regulate a man’s sex drive, bone mass, fat distribution, muscle size and
strength, as well as sperm production [3]. You’ll see why men like having more of this. But can tongkat ali really raise testosterone levels?
Scientific Evidence
One study on sexually sluggish and impotent rats showed the increase
of serum testosterone bt 50% after 12 days of consuming 500mg/kg of
tongkat ali [4].
In another study done on rats using a lower dose of tongkat ali, the
herb failed to produce any effect when supplemented to both normal male
rats and rats with removed testicles [5].
What about humans, you ask? This 12-week study on 109 men showed no
significant changes in testosterone levels before and after daily
ingestion of tongkat ali extract. [6]
Verdict: Inconclusive evidence due to lack of research, but the few studies that are available showed no increase in testosterone.
3. Improve sperm quality and quantity
Source: graphiclands.com
Sperm quality and quantity is correlated with fertility, and who
doesn’t want to always be optimally fertile? Let’s see if tongkat ali
really helps in this case.
Scientific Evidence
75 sub-fertile men were prescribed a 200mg dose of tongkat ali with
follow-up exams conducted every 3 months for 3 cycles. In all 75 men,
there was an improvement in sperm concentration (by 65.5%), as well as
sperm percentage (by 94.9%). [7]
However, in another study conducted in vitro (test tube experiment),
semen samples of 40 men were divided and incubated with different
concentrations of tongkat ali. The study found that the same dose failed
to have any significant influence on sperm vitality. [8]
Verdict: It’s possible the tongkat ali
could help with sperm concentration and percentage, and the first study
on 75 men also showed some percentages of pregnancy. However, mixed
results in researches call for more studies to support this claim.
4. Decrease stress levels
Sellers of tongkat ali claim that intake of the herb can help increase our tolerance to stress as well improve our general mood.
Scientific Evidence
In a double-blinded study published in 2013, 63 moderately stressed
out subjects (both male and female) were assessed for 4 weeks. The
researchers collected saliva samples from the subjects and tested for
cortisol (the stress hormone) and testosterone, before giving 200mg/day
of tongkat ali to one half of the subjects and a placebo for the other
half. They found that those on the tongkat ali had 11% less tension, 12%
less anger, and 15% less confusion than those on the placebo. Salivary
cortisol were 16% less in those ingesting tongkat ali than placebo,
while salivary testosterone was 37% higher compared to placebo. [9]
In a study conducted on mice, researchers found that tongkat ali gave
the same effect as the drug anti-anxiety drug Diazepam. Mice were also
fighting less, and that’s always good. [10]
Verdict: There aren’t many studies in
this area as of now, but from the available research, it seems tongkat
ali has a positive effect on stress levels.
5. Improve exercise performance
Source: muscleandfitness.com
There’s been plenty of anecdotal “evidence” of how tongkat ali helped
several people improve their performance in sports and the gym. But
what does science say?
Scientific Evidence
A pilot study in 2002 conducted on 14 men found an increase in lean
body mass and muscle strength after taking 100mg/day of tongkat ali for 5
weeks. They also experienced reduced body fat and increased muscle
size. [11]
However, later studies could not replicate the results of the pilot
study. 12 athletes ingested 150mg/day of tongkat ali for 7 days, but
failed to show significant improvements in running or cycling endurance
in the fitness test. [12]
Verdict: From the existing research, it
appears that tongkat ali’s role in improving your exercise performance
is insignificant. More research should be done in this aspect of the
herb so we could draw a better conclusion.
So, Should I Start Taking Tongkat Ali?
There are some support in the scientific world to some of the
benefits of tongkat ali, so it wouldn’t hurt to try it out if you feel
that it could help your current situation.
Beware of Fakes
However, you need to be aware that there are lots of fake products
out there claiming to include tongkat ali as its principal ingredient
but in fact consists of illegal substances. And once the authorities
catch up with these unscrupulous producers, they just change the
packaging and name of the product, so it’s really hard to figure out
which is legitimate and which isn’t. [13]
Police checking out the fake tongkat ali coffee | Source: thestar.com.my
Google them. Find out if they’re legitimate, if their claims hold
water, and if their business is sound (with proper certification etc).
2. Choose the right extract for you
The standard dosage of tongkat ali is usually 200-300mg of a 100:1
extract, usually taken in 1-2 doses in a day. However, there are no
current scientific evidence supporting appropriate dosages, and it all
depends on a myriad of factors including your age, health, and other
conditions. We suggest speaking to your doctor and pharmacist about your
interest in tongkat ali and see what they recommend.
Sidenote: Check the dosages in the bottles of
tongkat ali coffee and other casual products in the supermarket as too
low a dose won’t make a difference.
3. Don’t buy it off random Facebook posts by random Facebook users
You never know where the products are coming from, if they’re using fake herbs or even if they could cause severe health issues.
Remember, just because tongkat ali is a natural herb doesn’t mean you can ingest as much of it as you want. Cyanide is natural too.
_____
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Tofu,
tempeh, and seitan are all products that can be used in place of meat.
They’re all delicious, but very different and can be used in a variety
of ways. Let’s break it down.
Tofu
Also
known as bean or soya curd, tofu is a soft, cheese-like food made of
condensed soy milk pressed into tight blocks and mixed with nigari.
While this product can be rather bland, tofu easily absorbs flavors of
other ingredients, such as spices. Tofu has been a staple in Asian
countries for more than 2,000 years!
Because of its versatility,
tofu can be used in a multitude of dishes to make vegan versions of
omelets, desserts, cheeses, and smoothies! Today, you can buy tofu in
the produce section of many stores, and a variety of companies use it to
create delicious vegan alternatives.
Cooking with tofu is not as scary as you think! Check out these simple tofu chilaquiles!
Seitan
Also
known as wheat gluten, seitan first appeared during the sixth century
as an ingredient in Asian cuisine and has been a common meat substitute
for more than a thousand years.
Traditionally, seitan was the
product of rinsing and cooking wheat dough to remove the starch, leaving
a protein-dense substance that turned out to be an excellent meat
alternative. Today, you can buy ready-made seitan at the store, and a
variety of companies, including Gardein, Tofurky, and Upton’s, use it to create delicious mock meats.
You
can also buy “vital wheat gluten” at most natural food stores. This
powder is easily transformed into a dense, delicious meat waiting to be
added to your favorite recipes. Seitan easily takes on the flavors of
your favorite seasonings. It’s also protein-packed (60 grams per cup!),
cholesterol-free, and low-carb.
And to sweeten the deal, it’s super affordable and relatively easy to prepare!
Tempeh
This
Indonesian staple, made by fermenting soybeans in banana leaves until a
firm, earthy patty forms, has been a common meat substitute since
around the 12th century. Tempeh contains more protein (31 grams per
cup!) and dietary fiber than tofu, and its mild nutty flavor works great
in a wide array of recipes.
Today, tempeh is readily available in
a variety of brands, and you can buy it unseasoned and season it to
your liking! Ready to get started cooking with tempeh? These Chesapeake
tempeh cakes are sure to please!
https://thalassanutrition.com/wp-content/uploads/2019/02/52664489_431532040923741_8723866077609590784_n.jpg10241024https://thalassanutrition.com/wp-content/uploads/2018/04/web_logo.png2019-03-13 07:23:512019-03-13 07:23:57What’s the Difference Between Tofu, Tempeh, Seitan and Protein
Activated charcoal
is a potent natural treatment used to trap toxins and chemicals in the
body, allowing them to be flushed out so the body doesn’t reabsorb them.
It’s made from a variety of sources, but when used for natural healing,
it’s important to select activated charcoal made from coconut shells or
other natural sources.
One
of the most popular activated charcoal uses is for the safe and
effective treatment of poisoning and drug overdoses. It’s used in
emergency trauma centers across the world. In addition, it’s used to
reduce bloating and gas, lower cholesterol, treat bile flow problems
safely during pregnancy, and even prevent hangovers.(1)
Research shows that activated charcoal works better than stomach pumping (gastric lavage) in some situations.(2)
How Does Activated Charcoal Work?
Activated charcoal works by trapping
toxins and chemicals in its millions of tiny pores. Typically, however,
it’s not used when petroleum, alcohol, lye, acids or other corrosive
poisons are ingested.
It doesn’t absorb the toxins, however. Instead it works through the chemical process of adsorption. In the body, absorptionis the reaction of elements, including nutrients, chemicals and toxins, soaked up and assimilated into the blood stream. Adsorption is the chemical reaction where elements bind to a surface.
The
porous surface of activated charcoal has a negative electric charge
that causes positive charged toxins and gas to bond with it. The nooks
and crannies in activated charcoal are created through a heating
process. It’s important to note that activated charcoalis not charcoal used in your barbecue grill! Barbecue charcoal is loaded with toxins and chemicals, and should never be consumed.
Top 10 Activated Charcoal Uses
Whenever
you take activated charcoal, it’s imperative to drink 12-16 glasses of
water per day. Activated charcoal can cause dehydration if adequate
amounts of water aren’t consumed in tandem. In addition, this helps to
flush out the toxins quickly and prevents constipation experienced by
some individuals.
In addition to being a safe and effective
treatment for poisonings and the removal of toxins from the system,
additional activated charcoal uses include deodorizing and disinfecting,
and it’s an important step to cure Lyme disease. Here are the top 10 activated charcoal uses:
1. Whitens Teeth
Have
your teeth become stained from coffee, tea, wine or berries? Activated
charcoal helps whiten teeth while promoting good oral health by changing
the pH balance in the mouth, helping prevent cavities, bad breath and gum disease.
It
works to whiten teeth by adsorbing plaque and microscopic tidbits that
stain teeth. This activated charcoal use is cost-effective and an
all-natural solution for a bright smile.
BE CAREFUL, it can (and will) stain grout and fabrics. Protect counters, floors and clothing before using.
To
whiten your teeth naturally, wet a toothbrush and dip into powdered
activated charcoal. Brush teeth as normal, paying special attention to
areas showing the most staining. Sip a bit of water, swish through mouth
thoroughly and spit. Rinse well, until spit is clear.
For best results, brush your teeth with activated charcoal two-three times per week.
Note:
If you have crowns, caps or porcelain veneers, it’s possible that
activated charcoal will stain them. In addition, if your teeth become
sensitive, quit using it. <
2. Alleviates Gas & Bloating
One
activated charcoal use often overlooked is to alleviate uncomfortable
gas and bloating. It works by binding the gas-causing byproducts in
foods that cause discomfort.
A
study in the American Journal of Gastroenterology found that activated
charcoal prevents intestinal gas following a typical gas-producing
meal.(4)
Dosing
recommendations to alleviate gas and bloating: Take 500 milligrams one
hour prior to a typical gas-producing meal, with a full glass of water.
Follow with an additional glass of water immediately thereafter to help
get the charcoal into your system, where it can bind with gas-producing
elements.
While
activated charcoal does not adsorb alcohol, it does help quickly remove
other toxins from the body that contribute to poisoning. Alcohol is
rarely consumed in its pure form; mixers that include artificial
sweeteners and chemicals are common. Activated charcoal removes these
toxins.
In addition, when activated charcoal is taken at the same
time as alcohol, some studies show it can significantly reduce blood
alcohol concentrations.(5)
Princeton University’s First Aider’s Guide to Alcohol indicates that activated charcoal is administered in some situations related to alcohol.(6) This includes if the individual is unconscious or showing signs of acute alcohol poisoning.<
4. Mold Cleansing
Most people don’t think about mold living in their bodies, but it can. Toxic mold causes depression, kidney
and liver failure, decreased brain function, heart disease, eye
irritation, headaches, vomiting, impaired immune system function, and
severe respiratory distress.
Homes that have flooded, or even
those with small leaks under a sub-floor or in the walls, can create an
environment where mold can thrive. Poor ventilation contributes to the
problem, and bathrooms, basements and laundry rooms are particularly
prone to mold growth.
If there is visible mold in your home, it
must be mitigated properly. It’s important to wear gloves and a
protective mask to keep from inhaling toxic mold during cleanup. Baking
soda, apple cider vinegar, tea tree oil and borax can be used to clean
mold off hard surfaces and keep mold from growing in the future.
If
you or your family experience symptoms including wheezing, rashes,
watery eyes, coughing or headaches that aren’t explained in other ways,
your home should be evaluated for mold spore levels, even if no visible
mold is detected. It can thrive behind drywall, under floors and in
ventilation ducts.
5. Water Filtration
Activated
charcoal traps impurities in water including solvents, pesticides,
industrial waste and other chemicals. This is why it’s used in water
filtration systems throughout the world. However, it doesn’t trap
viruses, bacteria and hard-water minerals.
According to a study published in the Journal of the Canadian Dental Association, activated carbon filters (activated charcoal), removes some fluoride. (7) Avoiding fluoride and detoxing from it is important for oral health, proper immune system functioning, and healthy kidneys and liver.
Drinking water is essential to good health; however, typical tap water is toxic
and laden with chemicals, toxins and fluoride. Ingestion should be
limited whenever possible. Activated charcoal water filters are
available for whole-home systems, as well as countertop models. Drink
eight-10 glasses of pure water per day to help soothe the digestive
tract, fight fatigue, keep organs operating, and provide lubrication for
joints and tissues.
6. Emergency Toxin Removal
As
mentioned above, one of the most common activated charcoal uses is to
remove toxin and chemicals in the event of ingestion. Most organic
compounds, pesticides, mercury, fertilizer and bleach bind to activated
charcoal’s surface, allowing for quicker elimination, while preventing
the absorption in the body.
Activated charcoal is also used in the
event of an accidental, or purposeful, overdose of many pharmaceutical
drugs and over-the-counter medications. It’s effective for aspirin,
opium, cocaine, morphine and acetaminophen. It’s important that the
proper amount is administered as quickly as possible — definitely within
an hour of ingestion.
In the event of poisoning, call 911
immediately. Proper dosing is imperative. According to the University of
Michigan Health System, 50 to 100 grams (not milligrams!) is used in cases of poisoning in adults and 10 to 25 grams for children.(8)
In
addition, activated charcoal can be used in cases of food poisoning
when nausea and diarrhea are present. Adults take 25 grams at onset of
symptoms or when food poisoning is suspected, and children should be
given 10 grams. Increase dosage as necessary. Remember, it’s essential
that adequate water is consumed when activated charcoal is taken. <
7. Skin And Body Health
Activated
charcoal uses extend beyond internal applications. For external
treatments, it’s effective at treating body odor and acne and relieving
discomfort from insect bites, rashes from poison ivy or poison oak, and
snake bites.
After a mosquito bite or bee sting, mix one capsule
of activated charcoal with ½ tablespoon of coconut oil, and dab on
affected area. Reapply every 30 minutes until itching and discomfort are
gone. As activated charcoal stains nearly everything it touches, wrap
with a bandage.
To treat bites from snakes and spiders, including
the Brown Recluse or Black Widow, you want to cover a larger area than
just a small bandage, as the bacteria and viruses that lead to tissue
damage need to be mitigated quickly.
Create a wrap out of fabric
that’s big enough to go around the affected area twice. Dab the mixture
of coconut oil and activated charcoal on the fabric, and wrap. Secure
with bandages. Reapply every two to three hours, rinsing well between
applications.
To treat acne, mix one capsule of activated charcoal with two teaspoons of aloe
vera gel, and smooth over face. Let dry and rinse off completely. The
activated charcoal binds with environmental toxins and dirt that
contribute to acne. It’s also good for spot treatments.
8. Digestive Cleanse
Activated
charcoal uses help promote a healthy digestive tract by removing toxins
that cause allergic reactions, oxidative damage and poor immune system
function. By removing the toxins from your system, you can reduce joint pain, increase energy and increase mental function.
Environmental
factors, including pesticides on food, chemicals in the water we drink
and exposure to mold, create a toxic burden in our bodies. It’s
important to routinely cleanse the digestive tract to support overall
health and wellness. To complete a digestive cleanse with activated
charcoal, take 10 grams 90 minutes prior to each meal, for two days.
During
the cleanse, eat only organic fruits and vegetables, grass-fed meat,
and wild fish. If during the cleanse you find you are constipated, this
is a sure sign you’re not consuming enough water! Drink a glass of warm
water with a slice of lemon and a touch of honey every half hour until
constipation is relieved.<
9. Anti-Aging
Activated
charcoal uses include helping prevent cellular damage to kidneys and
liver, as well as supporting healthy adrenal glands. It’s imperative to
cleanse toxins and chemicals routinely from the body. Activated charcoal
benefits major organs by helping the body flush out the toxins and
chemicals that cause the damage.
Aging is a natural part of life,
but due to the toxic load we are exposed to through food, our homes and
workplaces, and our environment, to prevent pre-mature aging we must get
rid of them.
For this activated charcoal use, take two capsules per day after exposure to nonorganic foods, heavy metals or after contact to other toxins. This supports better cognitive function, a reduction in brain fog, healthier kidney and liver function, and a healthier digestive tract.
10. Reduces High Cholesterol
Studies
around the world show that activated charcoal reduces bad cholesterol
and increases good cholesterol as much as some prescription medications.
In one study, total cholesterol decreased by 25 percent, LDL
cholesterol decreased by 41 percent, while HDL increased by 8 percent
— in just four weeks.(9)
Study
participants took three doses of eight grams each for the period of the
study. As mentioned below, don’t take activated charcoal within 90
minutes to two hours of taking any prescription medication or
supplements as it can prevent proper absorption.
Activated Charcoal For First Aid
I recommend activated charcoal as a part of first aid kits, both at home and at work.(3)
In the event of an emergency where toxins, drugs or chemicals
are ingested, it’s imperative to call 911 immediately. If you have
activated charcoal on hand, be sure to tell the operator; the operator
may advise to administer it prior to the first responder’s arrival.
Depending
on the amount of toxins or chemicals ingested and types of toxins,
multiple doses may be required. At the hospital, physicians are able to
administer more as needed.
Activated Charcoal Side Effects
For
the activated charcoal uses mentioned here, it’s generally deemed safe
for most individuals. However, it’s always good to be aware of
any medical conditions such as intestinal bleeding or blockages, holes
in the intestines, chronic dehydration, slow digestion, or a recent
abdominal surgery, as they may affect how activated charcoal reacts in
your body.(10)
Additionally,
activated charcoal can interfere with the absorption of nutrients,
supplements and interfere with prescription medications. Take activated
charcoal 90 minutes to two hours prior to meals, supplements and
prescription medications. Potential adverse interactions with the
following drugs can occur:(11)
Naltrexone (used for alcohol and opioid dependence)
Acrivastine
Bupropion
Carbinoxamine
Fentanyl
Hydrocodone
Meclizine
Methadone
Morphine
Morphine Sulfate Liposome
Mycophenolate Mofetil
Mycophenolic Acid
Oxycodone
Oxymorphone
Suvorexant
Tapentadol
Umeclidinium
Acetaminophin
Tricyclic antidepressants
Theophylline
BUY FOOD GRADE ACTIVATED CHARCOAL
TIPS On Buying Activated Charcoal
When
selecting activated charcoal for any of the uses above, it’s vital that
you know what it’s made from. Not all activated charcoal supplements
are created equally.
Look for activated charcoal made from coconut
shells or identified wood species that have ultra-fine grains. In the
powdered form, many products have added artificial sweeteners to make
them more palatable; avoid these.
Some
of the links I post on this site are affiliate links. If you go through
them to make a purchase, I will earn a small commission (at no
additional cost to you). However, note that I’m recommending these
products because of their quality and that I have good experience using
them, not because of the commission to be made.
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Thank you Sara Ding for this article and she is also he founder of Juicing-for-Health.com.
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There are a lot of types of fasts being promoted right now,
like water fasting, dry fasting, juice fasting, intermittent fasting and
more. But with so many different beliefs and theories being promoted,
there’s also a lot of confusion.
When fasting is done right, it can be a very helpful healing tool, but
so often the way it’s done prevents true healing. So I want to offer
some guidance and make sure you understand the safest way to fast for
your constitution and circumstances.
Your liver is an intelligent and powerful organ. It has a critical job
of processing and disarming the many toxins we inherit and encounter in
our modern world: toxic heavy metals, undiscovered strains of viruses
and bacteria, pharmaceuticals, petrochemicals, solvents, plastics,
pesticides, everyday household chemicals and more.
Your liver works to capture those toxins and hold onto them in order to
keep them from floating around in your bloodstream and harming your
heart, brain, central nervous system and other organs. When the
circumstances are right and your liver is able to detoxify, it releases
these toxins so they can be eliminated ideally through your urine and
bowel movements.
In Liver Rescue I talk
about how the liver doesn’t like to be pushed. It’s like a child
standing on the diving board for the first time working up the courage
to jump when she’s ready. If someone sneaks up and suddenly pushes that
child from behind, trust is broken. And, she’s going to be more wary
about getting back up on that board to jump again.
The same thing happens to your liver if it’s pushed into detoxifying
through an unsafe or harsh fast. An inappropriate fast forces your liver
to release too many toxins at once. When the toxins flood the
bloodstream, the kidneys and bowel can still only eliminate a small
portion at a time. The rest floats around in the bloodstream.
This sudden barrage of poison in the bloodstream causes two kinds of
problems. First, the toxins can wreak havoc on your pancreas, spleen,
nervous system, brain and heart. Second, the spillover puts your liver
in a state of alarm, so the organ works on overdrive trying to gather up
and seal in the toxins once more. It’s exhausting to your liver, which
makes it harder for it to heal later and potentially more reluctant to
release toxins in the future. After all, like the child who was pushed
off the diving board and now fears jumping off, the liver that was
pushed might hold tighter to the toxins in the future (which means the
liver itself becomes increasingly toxic).
When Not to Fast
One important thing to know about fasting is that doing it right takes
preparation. If your liver is really toxic, it’s not the time to do a
fast. If you’ve been eating a standard American diet, a lot of animal
products, or a high fat, high protein diet, or if you haven’t been
eating many fruits and vegetables, it’s not a good idea to do a fast.
Even if you’ve been eating a clean diet for a long time but you’ve
inherited poisons or been exposed to a lot of chemicals or pathogens,
it’s also best to not jump into a fast right away.
Fasting should also be avoided by people who have a weaker or sensitive
constitution, which is the result of an overload of pathogens and
toxins in the body (see Liver Rescue for more information), and by people who have nervous system problems, adrenal issues or a heart that isn’t that strong.
In all of these cases, instead of doing something intense like a fast,
you’re much better off making continual, gradual changes. This way, your
liver can safely and continually flush out toxins. With time, you’ll
clean things up to the point where you’re ready to consider a fast.
Where to Begin for Safe Cleansing
A great place to start is by drinking lemon water upon waking and then
30 minutes later drinking 16 ounces of straight celery juice. Start
avoiding the foods that feed pathogens, including gluten, dairy, eggs,
soy, corn and canola oil. It’s also important to avoid pork. Anyone who
wants to cleanse and heal can help their body by lowering their fat
intake, whether it comes from healthy or unhealthy sources (although the
unhealthy sources are best to reduce or eliminate first.) The lower
your fat intake, the easier your liver can detoxify and heal and the
more prepared you will be to do a smartly designed fast when the time
comes.
If you don’t think you eat much fat, consider how much protein you
consume. Protein-rich foods such as eggs, beef, chicken, soy products,
nuts, and others are inherently high in fat also. Continually eat better
and better, so your liver can adapt to the changes over time.
After you’ve cleaned up your diet with these suggestions, then you’ll be
at a point where you can consider the 28-day cleanse I describe in my
book Medical Medium, or the 90-day cleanse in Thyroid Healing, or the Liver 3:6:9 Cleanse from Liver Rescue.
All of these cleanses are designed to work perfectly in harmony with
the body’s needs, not to push the liver in an unproductive and harmful
way like most cleanses and diets out there, and are based on plenty of
delicious foods to still give your body the nourishment it needs to
heal.
At some point, your body will be cleared out enough and nutritionally
fortified enough that you can try a fast. For some people, it may even
take a year or two of drinking celery juice and following my food
guidance or cleanses to get to the point where you’re ready. At that
time, here’s what you need to know:
Water Fasting
Water fasting is what it sounds like—it means you ingest water only, and
no food. Short term water fasting is a helpful tool for some people in
some circumstances. But it is definitely not for people who haven’t
gotten to a point where their bodies are already pretty well cleaned out
and who have healthy levels of nutrients in their bodies.
At that point, if you want to water fast, it should typically only be
done for one to two days. It’s critical you stay well hydrated and drink
plenty of water during that time. It’s also really important to stay
home, get lots of rest and take it easy during a water fast. Weekends
are a good time to try it. Driving around or doing physical work is not
safe. When you’re water fasting, you can suddenly get a dizzy spell,
experience a big blood sugar drop or feel weak.
The other thing to know is that people can easily become addicted to
water fasting. Once they go two or three days, sometimes they don’t want
to stop. They want to do four days and then five and it can become hard
to break the addiction. On a water fast, people can sometimes
experience moments of clarity and euphoria because of the adrenaline
that’s released during water fasting so they want to keep going. Be
careful. It’s better to do water fasts periodically—even once a month if
you wish—but only for a couple days versus doing a longer water fast.
Unfortunately, a lot of people try a water fast because they’re sick.
They’ve often been sick for a while, are nutritionally deficient as a
result and have viruses in their system (learn more about the many
undiscovered strains of viruses that cause hundreds of different
illnesses and symptoms, including autoimmune conditions, in Thyroid Healing and Medical Medium).
Under these conditions (or for people who try to water fast too long),
the fast weakens the immune system. That allows the viruses that made
people sick in the first place to proliferate, so people end up getting
sicker as a result. Many people who fast, including fasting experts,
don’t understand what’s really happening, and they mistakenly attribute
the illness surge as a sign of detoxification.
People who have neurological problems should definitely stay away from
water fasts. It’s too hard on the central nervous system and can weaken
it greatly. That means water fasting is not for you if you experience
issues like anxiety, depression, headaches, migraines, chronic fatigue,
restless legs syndrome, fibromyalgia, back pain, ringing in the ears,
tremors, twitches, bad nerve pain or burning sensations. People who have
neurological issues also typically take longer, maybe a couple of
weeks, to recover from a water fast.
If you’re interested in water fasting, I recommend reading Liver Rescue
before you get started. It’ll give you a great background on what’s
happening in your body and what you need to do to cleanse and prepare
your body so you can fast safely when the time is right.
Dry Fasting
Here’s what you need to know about dry fasting: Never do it. Ever. Dry
fasting is when you don’t eat or drink anything, not even water. This is
traumatizing and harmful to your body and brain. It fills your
bloodstream with so many poisons you can nearly go into sepsis. The
toxins spill out of the liver but they don’t get flushed out of the
body. Dry fasting is incredibly destructive for your liver, kidneys,
nervous system and brain—it actually kills brain cells.
Juice Fasting
Juice fasting, which is when you only consume juice, can be a good
choice. But again, as with water fasting, you need to be prepared. You
need to have spent enough time drinking daily celery juice and lemon
water, eliminating the foods that feed pathogens, lowering your fat and
animal product intake and eating lots of fruits and vegetables. These
steps will get your body cleansing on their own. Then, as I mentioned
earlier, you can try the Liver 3:6:9 Cleanse from Liver Rescue and/or the 28-day cleanse I describe in Medical Medium. These cleanses are safe and effective and can even become your permanent way of life if you wish.
Then you may be ready for a juice fast. But take it easy—don’t jump into
a long-term juice fast. It can put too much pressure on your liver.
It’s also important that you don’t drink only green juices (like kale,
spinach and celery) that lack carbohydrates. One reason you need to
include some carbohydrates is to slow down your cleanse. And again the
purpose of that is so that your liver doesn’t get forced into dumping
too much poison into your bloodstream at once. Also, the fruits you
would include as part of your juices contain important nutrients that
will nourish your body and also support your adrenals as you cleanse.
Include at least one of the following carbohydrates in at least one
juice per day: apples, cucumbers, pears, oranges and watermelon.
Including these carbohydrates also protects your brain because it needs
the glucose, or natural sugar, from these fruits to keep from getting
injured during a fast.
Intermittent Fasting
Intermittent fasting is when you limit the number of hours you eat over a
day, usually by waiting to eat until later in the day. I support this
for certain people for a period of time in some circumstances. Some
people feel like it’s not helpful to eat right away in the morning
because their digestive system can’t handle it yet. In this case, I
recommend people drink lemon water (with some raw honey if possible) and
even celery juice if they can in the morning and then wait until maybe
11 a.m. for their first snack. Or, some people can go a little while
longer if it feels right. Then later in the afternoon and in the evening
they eat their meals.
This can be a helpful method for people who have an inflamed intestinal
tract or hypersensitive nerves in the lining of their stomach, duodenum
and small intestinal tract. For these people, any time they eat, it rubs
and hurts. They may feel better if they wait half a day to eat, and it
gives their digestive tract a rest. If that’s you and it feels better,
you can try intermittent fasting for a while. Just remember it’s not a
long-term way to eat. Rather, it’s something you may need to do for a
month or for six months or so but it’s then important to return to
eating frequently so you can properly care for and give your adrenals,
brain, liver and the rest of the body the critical glucose they need.
You can read more about why it’s important to eat frequently in the Adrenal Fatigue article on the blog. To give your body the best support possible, consider grazing on snacks like these Adrenals snacks
every two hours. Eating something every couple or few hours is
especially helpful for people who have issues with their adrenals, blood
sugar, nervous system or liver.
Moving Forward in Health
I highly recommend you check out Liver Rescue
before doing any fasts so you can get more guidance on doing it safely.
This will protect you for the long haul and help you heal. Sometimes
people who have done a fast that didn’t truly serve their body in the
past “hit the wall” in terms of their health and mental clarity years
later because their brain runs out of glycogen storage (which an
unhealthy fast dramatically accelerates). In these cases they usually
don’t even know what they lost by doing the fast, and they never
restored themselves afterward. Trying to “fast-track” your health with a
fast usually backfires.
One other red flag to watch out for is fasting programs that include
herbs and tinctures that have alcohol in them. Any kind of alcohol kills
the beneficial internal bacteria and microorganisms in your gut. If a
program sells products with alcohol, it’s important to avoid it.
Another piece of information that’s missing from many fasts is the
importance of proper recovery. It’s so critical for your health and
healing that you take the time to build yourself back up afterward. This
is something I cover more in Liver Rescue
as well, but one of the best ways to recover is to continue drinking a
lot of straight celery juice every day. This will protect and restore
your brain, liver and entire body. Take your time as you ease back into
eating. Stick with fresh fruits, leafy greens and vegetables and their
juices for a period until you feel you have adjusted back to consuming
solid food. This could be a good time to do another round of the 28-day
cleanse in Medical Medium.
I hope this information helps you to know whether fasting is right for
you at this time and to make the best decision for your health.
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Kimchi health benefits includes providing probiotics that help
promote digestion, boosting immunity, providing fiber to the body, aid
in weight management, assists in diabetes management, rich source of
vitamin A, detoxifies the body, cures eczema, helps prevent asthma
attack, helps prevent ulcers, improves skin quality, help fight cancer,
and promotes healthy heart.
What is Kimchi?
Kimchi is among the oldest traditional dishes originating in Korea,
which has been around as early as 37 BC – 7 AD. Its name is derived from
‘shimchae,’ meaning ‘salting of vegetables.’ Kimchi was cited in
antique journals dating back thousands of years ago. At present, kimchi
is a national dish in Korea and is among the leading food trends
worldwide. There are several different recipes for preparing kimchi, but
all have vegetables and seasonings in common such as the napa cabbage,
Korean radish, cucumber, scallion, red chili paste, red pepper powder,
and so forth.
Kimchi goes through a fermentation process inside tightly sealed jars
ranging from days to months. During this process, the taste, texture,
and nutritional quality of kimchi drastically changes and improves;
hence, the escalating popularity of the napa cabbage as a ‘superfood.’
More and more people outside Asian countries are starting to realize
that apart from kimchi’s distinctive and exotic flavor, the spicy dish
holds a list of health benefits as well.
1. Kimchi Provides Probiotics that Help Promote Digestion
Kimchi has a gamut of gut-friendly bacteria just like yogurt.
The process of fermentation of the spicy napa cabbage not only enhances
the flavor, but also develops probiotics that promote gut integrity. Probiotics thrive off the glucose molecules present in the vegetables. The longer it ferments, the more probiotics develop.
Although different bacteria are involved during the fermentation
process, probiotic bacteria remains more prevalent while other bacteria
types are suppressed owing to kimchi’s presence of garlic, ginger, and
the overall salting of cabbage, which ensures kimchi is safe from
pathogenic bacteria.
Repopulating your gastrointestinal tract with good bacteria prevents
digestive disorders and promotes regular bowel movements. Kimchi is also
rich fiber, which is vital for proper digestion and fluent peristaltic
movement of food along the intestines. Furthermore, probiotics eliminate
harmful bacteria in the stomach that causes inflammation and
indigestion. Moreover, fermented foods such as kimchi treat
constipation, irritable bowel syndrome, ulcers, and leaky gut syndrome.
2. Kimchi Helps Boost Immunity
Probiotics promote a healthy digestive system, which in turn
stimulates better assimilation of nutrients that promotes proper body
functions and strengthens the body’s responses against infections. In
addition to probiotics, kimchi contains garlic, red peppers, and ginger
that are notable for their benefits for the immune system. Red pepper
exhibits anti-carcinogenic and anti-bacterial properties, which also
helps prevent spoilage in kimchi. Garlic,
on the other hand, promotes longevity by lowering inflammation and
fighting off viruses. Lastly, ginger helps relax intestinal muscles,
fights bacteria, and aids in the faster healing of intestinal ulcers.
Furthermore, the cabbage
exhibits anti-inflammatory and antioxidant properties. The cruciferous
vegetable detoxifies feature biochemicals that effectively flushes out
toxins and heavy metals from the liver and kidneys.
3. Excellent Source of Fiber
Kimchi is comprised of herbs, spices, and mostly vegetables,
which are high in fiber that is both satiating and ideal for overall
health. Cabbage, its main ingredient, is high in fiber yet low in
calories and carbohydrates.
People whose regular diet includes fiber-rich foods such as vegetables
are less prone to diabetes, coronary heart disease, hypertension,
obesity, and digestive problems. Fiber-rich foods also help you eat less
since it absorbs water and makes you feel full.
4. Aids in Weight Management
Eating kimchi is a nutritious and delicious way to lose weight.
According to studies, consumption of probiotic foods such as kimchi
reduces food cravings and helps with appetite regulation. Studies
suggest that a healthy microbial ecosystem within the stomach is the new
holistic approach in treating obesity. Kimchi is a low-fat and
low-calorie food, but high in vitamins, minerals, and dietary fiber.
Fiber
alone provides a satiating feeling and enables slow gastric emptying so
you won’t have to prevent the need to snack. Moreover, the thermogenic
effects of kimchi’s hot red pepper flakes helps boost metabolic function
and contributes to weight loss. Many speculated that the reason why
Korea has a low overweight population is due to their diet of vegetables
and fermented foods.
5. Assists in Diabetes Management
Studies suggest that kimchi is beneficial to diabetic patients.
Diabetics are susceptible to a long list of health complications such as
a poor gastro-intestinal tract. Probiotics help restore a healthy flora
in the gut and reduce the chances of diabetes diarrhea that may cause
dehydration. Probiotics also curb sugar cravings and help lower blood
sugar levels.
6. Rich in Vitamin A
Every 100 g serving of kimchi provides 16% of the recommended dietary allowance for vitamin A,
a powerful antioxidant that plays a vital role for maintaining sharp
eyesight, normal neurological functions, healthy skin, and so forth. As
an antioxidant, vitamin A provides immune support, fights inflammation,
and scavenges free radicals that may cause macular degeneration.
7. Detoxifies the Body
Our bodies are exposed to pollutants, UV damage, toxins, and other
harmful chemicals every day. Harmful chemicals can be acquired through
water bottles, canned foods, and more. Fortunately, kimchi contains a
gamut of antioxidants that help flush out toxins that may lead to
hormonal imbalance, negative neurological effects, and so forth.
8. Cures Eczema
Probiotics present in kimchi not only strengthens gut integrity, but
also extends its effects on the skin. The good bacteria in kimchi help
suppress inflammation.
9. Helps Prevent Asthma Attacks
Kimchi has anti-inflammatory properties that help prevent asthma attacks. Asthma is a respiratory condition, but also has strong ties to an allergic reaction to food and allergens.
10. Helps Prevent Ulcers
Kimchi contains lactic acid bacteria that produce dextrin, an
anti-microbial compound that inhibits bacterial growth such as the H.
pylori, a type of bacterium that is associated with several types of
gastric ulcers. Pathogenic bacteria enter our body through the food we
eat; hence, eating kimchi minimizes the possibility of such bacteria
from spreading.
11. Improves Skin Quality
A poor complexion is an indication of vitamin A deficiency, but a
diet high in antioxidants slows down skin aging naturally and
effectively. Kimchi is rich in vitamin A,
which promotes faster wound healing and skin renewal. As mentioned
earlier, vitamin A promotes healthy skin. It is essential in formation
of epithelial skin cells and glycoproteins that help cells connect
together to form tissues. In addition, vitamin A fights acne and assists
collagen and elastin production so skin stays supple and smooth.
12. Cancer Fighting Food
Kimchi is a cancer-fighting food since its ingredients contain
powerful antioxidants, phenols, and flavonoids that protect the body
against oxidation through inhibiting reactions promoted by oxygen or
peroxides. Garlic, cabbage, radishes, ginger, scallions, and red peppers
all feature an array of antioxidants and exhibit anti-inflammatory
properties, which are all beneficial in the prevention of chronic
diseases that are linked with oxidative stress.
Antioxidants are natural scavengers that erect a protective barrier
against oxidative damage while reversing the damages caused by these
free radicals. In addition, studies suggest that capsaicin, which is
found in red peppers, minimizes the probability of lung cancer
development while allicin, another compound present in garlic, helps
prevent thyroid, stomach, and liver cancer.
13. Promotes Heart Health
Garlic, which is among kimchi’s list of ingredients is rich in allicin and selenium.
Allicin, on one hand, is notable for its cholesterol-lowering effects;
hence, reducing the probability of cardiac disorders. Likewise, selenium
prevents fatty deposits from forming within artery walls and reduce the
threat atherosclerosis.
Conclusion
Kimchi is an exotic dish that is deeply entrenched in Asian history.
It is the Korean soul food contrary to America’s milkshake or Italy’s
pizza. However, the popularity of this strong, spicy dish has spread far
from its place of origin. More and more people are now eating kimchi
for its flavor and health benefits. In fact, it is among the leading
trending foods worldwide. You may have heard of it from friends, but it
would be best to have your own jar of kimchi so you can experience
yourself its amazing flavor and health benefits.
https://thalassanutrition.com/wp-content/uploads/2019/03/IMG_9811-2.jpeg40323024https://thalassanutrition.com/wp-content/uploads/2018/04/web_logo.png2019-03-08 07:49:242019-03-08 07:49:31What is Kimchi?
In this post we take look at the top
ten reasons for eating fermented foods. To find out what these exciting
and compelling reasons are, read on!
Fermented foods are becoming a hot topic, and for good reason. They
bring a host of health benefits to the table (literally). There are so
many amazing reasons to eat fermented foods, so we decided to compile
the top ten for you.
By now most of us probably have heard about some of the benefits
associated with fermented foods, and get the idea that we should include
some in our diet.
But, if you want to get super pumped to start eating some fermented
foods asap, read this list of 10 reasons why you should eat them.
Because folks, there are some amazing benefits that fermented foods can
hold, which are not always on your typical list article.
The most common benefit tied to fermented foods is their probiotic
qualities. The fact that fermented foods are a source of probiotics is
by now common knowledge. However, to really appreciate how valuable this
is, we are going to take a deep dive into how this can work to boost
your body in far reaching ways.
Fermented foods have been described by Mind Body Green as
one of the cheapest ways to do something big for your health and well
being. And after compiling this researched list, we can’t agree more
with them.
So, are you ready to get the low down on the 10 awesome reasons why you need to eat fermented foods? Let’s get started!
#1 Your Gut Health Will Increase
It is now becoming well known that fermented foods can dramatically
boost your gut health. Fermented foods are teaming with probiotic
bacteria, the same ones which live in our digestive tracts.
The role of the probiotic bacteria in our digestive tracts is
massive. They cover the entire surface of the digestive channel, from
mouth to anus, and do most of the work associated with the digestive
system. The bacteria are responsible for the proper absorption of food,
the efficient elimination of waste, and a lot more. If they are out of
whack, this can result in a number of minor or chronic issues.
Therefore, if you supplement your gut with fermented foods and the
probiotics in them, this can have the capacity to upgrade your digestive
tract, clear any digestion and waste elimination issues. Which means
that you can expect to enjoy heightened nutrient uptake, fewer toxins
and less waste hanging around, and regularity in the bathroom
department.
When talking probiotics and fermented foods, an automatic question is
whether or not fermented foods are as strong as probiotics in
supplement form. There is not too much data out there on this, however
there is one set of findings that is pretty astounding. Dr Mercola and
his team had a sample of fermented vegetables lab tested for probiotic
strains. And he states that “when we had the vegetables tested, we found
that in a four- to six-ounce serving there were literally 10 trillion beneficial bacteria, or about 100 times the amount of bacteria in a bottle of high-potency probiotics.”
This is pretty impressive, and if Dr Mercola’s lab tests are
accurate, then probiotic foods can actually be a lot more potent than
over the counter probiotics.
# 2 You May Enjoy Brighter & Calmer Moods
No, fermented foods are not a drug. But they do help the body to produce the right neurochemicals!
Science has discovered that there is a direct link between the
digestive system and the brain. The term for this is the gut brain axis.
To put it very basically, the gut is responsible for sending signals to
the brain and vice versa. And, what’s more, the gut is responsible for
the production of the neurochemicals that our brains needs.
Neurochemicals play a key role in mood regulation, and are highly
important to the function of the brain and the way in which it reacts to
circumstances and stimuli.
If one’s gut bacteria levels are down, then there is a possibility
that this might be affecting the production of neurochemicals.
Which is why studies are saying the boosting probiotic levels through eating fermented foods can play a role alleviating depression and anxiety.
# 3 You May Sleep Better
Sleep can be hard to fit in, in these busy times, and lying awake or
having a restless night is simply the worst. It leaves one feeling
groggy, slow, hungry the whole day, and emotions can wear thin.
But, the good new is that if one suffers from mild but annoying sleep problems, eating ferments foods may help. According
to Dr Ellen Vora, one of the first foods you should be eating to
optimism your sleep, is fermented foods. This is thanks to the gut brain
connection, and the role that the probiotic bacteria play in
conjunction with the brain and its neurochemicals. In layman’s terms, if
the gut is in a state of inflammation, this will send stress signals to
the brain.
And, as we all know, feeling stressed out is not conducive to great
sleep. Which is why, supplementing with and eating fermented foods, can
have a positive effect on your zzzz’s and may result in deeper sleep
that leaves you refreshed and energized in the morning.
# 4 Your Immune System Will Get Stronger
Another key area which eating fermented foods can benefit, is the
immune function of one’s body. Science has now established that roughly
80% of our immune system resides in our gut. And part of this is
comprised directly out of the naturally occurring gut bacteria.
Therefore studies
are now concluding that including fermented foods into one’s diet can
dramatically boost one’s immune system, as well as one’s digestive
tract.
The benefits of this is two fold, because not only will your immune
system be stronger, but also, because of this one is likely to
experience fewer colds and flues and other viral infections. These types
of infections are taxing to the body, and it has to use resources to
fight off the viruses once they take hold. If the body is relatively
free from infections optimum health can be more easily achievable.
# 5 You Skin Will Benefit
Internal health is very important for glowing skin. So much so that
glowing skin is an external indication of good health. And one of the
reasons why it is so attractive!
Fermented foods have been proved by
studies to hold anti-inflammatory properties, and inflammation is the
enemy when it comes to skin. Dermatologists have singled it out as
playing a key role in many skin issues.
So by supplementing your body with fermented foods, and thereby
getting a steady stream of probiotic bacteria into your system, you will
be potentially reducing skin harming inflammation. Hello dewy glow!
Additionally, because a healthy gut means better nutrient absorption,
if you eat fermented foods regularly, you will probably take up
increased levels of vitamins and minerals. Good levels of vitamins and
minerals are also key to a healthy and radiant skin, so its a win win.
# 6 Your Food Cravings May Get Healthier
How’s that for an awesome added bonus to enjoy from eating fermented foods? Science
is revealing that hunger signals and food cravings are created in the
gut by the bacteria there, and then picked up by the brain as an
impulse.
An example of this is the sugar and carb cravings associated
with a candida overgrowth. Candida is a naturally occurring bacteria in
the gut. However if other species are deficient, it can grow into this
space. Eventually it can dominate the gut biome and cause serious
problems.
When candida is in dominance in the gut, it sends out the signal to the brain for what it wants
to eat. And that is carbs and sugar. Candida thrives on simple sugars.
And, it actually has the power to direct the body to eat more of what
will support its growth.
Ingesting fermented foods will work to augment and balance your gut
biome. And through this, you stand a good chance to start experiencing
healthier food cravings. Balance gut, balanced food cravings.
# 7 Healthy Weight Loss Can Become Easier
Before we go on, let’s just make one thing clear. Fermented foods are
not some panacea for overnight weight loss. And we are in no way
advocating that people turn to fermented foods simply as a weight loss
option.
However, the role that fermented foods can play in a healthy weight loss plan are quite exciting.
Firstly, fermented foods increase gut health and through this
optimize digestion. This can lay the ground for easier weight loss.
Secondly, a healthy gut also means better waste and toxin elimination.
Excess waste and toxins hanging around in the body can contribute to
water and fat retention. Studies
have revealed that the body has the tendency to lock up hard to
eliminate toxins in fat cells. The body may even create additional fat
cells for this purpose. And be slow to let them go, as they are acting
like storage units for the harmful toxins.
In short, optimizing one’s gut with fermented foods, can lead to
toxins being more easily excreted. This could allow the body to create
fewer fat cells. And, potentially be able to break down those that were
created for toxin isolation.
# 8 Fermented Foods Are Naturally Low Carb
During fermentation, the probiotic bacteria that drive the process,
feed on sugars and carbohydrates. These are the ones present in the
foods that one is fermenting. They convert the sugars into lactic acid,
which is a naturally occurring compound found in certain foods.
So essentially, during the fermentation process, a large portion of
the sugars present, are swapped out by the bacteria for lactic acid. The
lactic acid is what makes fermented foods tart.
Generally the sugars and carbs in the types of food that we ferment
are not unhealthy. However maybe you are on a mission to reduce as many
carbs and sugars out of your diet. In that case you will be happy to
know that fermented food is automatically low carb.
# 9 Fermented Foods Are Ultra Cost Effective
Fermented foods are an incredibly budget friendly way to boost your
health. Fermented foods are the cheapest and most cost effective way to
supplement with probiotics. Store bought probiotic supplements tend to
be pretty pricey. In comparison, fermented foods are much much lower in
terms of price point.
Buying live fermented foods is not that pricey, although it is
usually a little more expensive than pasteurized versions. However if
you compare the cost to supplements, it is minute in comparison. And,
you get something to eat!
If you choose to make your own ferments, such as kefir, kombucha or fermented vegetables, then you can reduce the costs even further.
To break it down, kombucha requires only water, sugar and tea. Kefir
requires only milk, and for fermented vegetables all you need is some
vegetables, salt and water. None of these are expensive items, in fact,
they are some of the cheapest!
# 10 Fermented Foods Can Help To Eliminate Environmental Toxins
Environmental toxins are hard to avoid. Unless one lives high up in
the Himalayas, you probably come into contact with a fair amount of
environmental toxins. And there is not much that one can do about it.
Which is why this particular ability of ferment foods is so valuable.
Studies have now revealed that the probiotic bacteria have the ability
to bind to certain environmental toxins. They then assist to excrete
them while protecting the body from taking up the toxins. The findings
of one study
done in 2016, showed that probiotic bacteria in the gut were able to
‘bind to, but not metabolize, organophosphate pesticides and reduce
intestinal absorption in vitro’. Which means that if enough bacteria are present, one might ingest pesticides but be protected from the absorption of them.
The probiotics in fermented foods also have the power to assist the
body in eliminating heavy metals. Considering that heavy metal toxicity
is difficult for one to treat, this is quite ground breaking. A study published in 2012 stated that:
“Lactobacilli and potentially other bacterial types used in the
food industry or as probiotics are ideal organisms to use as an adjunct
tool to prevent/reduce heavy-metal toxicity and prevent absorption of
metals into the human body.”
Final Word
The science is coming in which shows that fermented foods hold a
number of far reaching benefits to the body. Better digestion can
improve health in multiple and compounding ways. Which may lead to
better sleep, better skin, moods, weight loss and a boosted immune
system. Research is now also revealing that they might be invaluable in
assisting the body in dealing with hard to eliminate environmental
toxins. Including heavy metals and pesticides.
The probiotic flora in our bodies can be negatively impacted by a
variety of things. From stress, contraceptive pills, chlorinated water,
to lack of sleep and exercise. Which means that many of us may have a
microbial depletion or imbalance. The more one looks at it, the more
eating fermented foods seems like a no-brainer.
Additionally, fermented foods are incredibly cheap when you compare
them to over the counter probiotic supplements. While being just as
potent, if not more.
In short, eating fermented foods can upgrade you body, digestive system and health and well being, all while on a budget!
https://thalassanutrition.com/wp-content/uploads/2019/03/0616-wms-article-cover-benefits-of-traditional-fermented-foods.jpg6001200https://thalassanutrition.com/wp-content/uploads/2018/04/web_logo.png2019-03-07 06:23:502019-03-07 06:23:5710 Reason Why You Should Eat Fermented Foods
When you count all the little folds, the total surface area of our gut is about 3,000 square feet. That’s larger than a tennis court. Yet, only a single layer of cells separates our inner core from the outer chaos. The primary fuel that keeps this critical cell layer alive is a short-chain fatty acid called butyrate, which our good bacteria make from the fiber we eat. We feed the good bacteria in our gut, and they feed us right back. As shown in my video, Prebiotics: Tending Our Inner Garden, our good gut bacteria take the prebiotics we eat, like fiber, and, in return, provide the vital fuel source that feeds the cells that line our colon—a prototypical example of the symbiosis between us and our gut flora.
How important are these compounds that our good bacteria derive from fiber? Researchers have explained that a condition known as diversion colitis “frequently develops in segments of the colorectum after surgical diversion of the fecal stream.” What does that mean? If you skip a segment of the bowel (like with an ileostomy) so food no longer passes through that section, it becomes inflamed and can start bleeding, breaking down, and closing off. How frequently does this happen? It can occur up to 100% of the time, but the inflammation uniformly disappears after you reattach it to the fecal flow.
We didn’t know what caused this. Perhaps it was some kind of bacterial overgrowth or bad bacteria? No, it was a nutritional deficiency of the lining of the colon due to the absence of the fiber needed to create the short-chain fatty acids. This was proven in a study wherein researchers cured the inflammation by bathing the lining in what it so desperately needed: fiber breakdown products. Severe inflammation was gone in just a few weeks, demonstrating that when we feed the good bacteria in our gut, they feed us right back.
It makes sense that we have good bacteria in our gut that feed us and try to keep us healthy—they have a pretty good thing going. Our guts are warm and moist, and food just keeps magically coming down the pipe. But if we die, they lose out on all of that. If we die, they die, so it’s in their best evolutionary interest to keep us happy.
But, there are bad bugs, too, like cholera that cause diarrhea. These have a different strategy: The sicker they can make us, the more explosive the diarrhea, and the better their chances of spreading to other people and into other colons. They don’t care if we die, because they don’t intend on going down with the ship.
So, how does the body keep the good bacteria around while getting rid of the bad? Think about it. We have literally trillions of bacteria in our gut, so our immune system must constantly maintain a balance between tolerating good bacteria while attacking bad bacteria. If we mess up this fine balance and start attacking harmless bacteria, it could lead to inflammatory bowel disease, where we’re in constant red-alert attack mode. Researchers explained, “The mechanisms by which the immune system maintains this critical balance remain largely undefined.” That was true…until now.
If you think about it, there has to be a way for our good bacteria to signal to our immune system that they’re the good guys. There is. And that signal is butyrate. Researchers found that butyrate suppresses the inflammatory reaction and tells our immune system to stand down, so butyrate “may behave as a microbial signal to inform [our] immune system that the relative levels of [good] bacteria are within the desired range.” Butyrate calms the immune system down, saying in effect, “All’s well. You’ve got the good guys on board.” This ultimately renders the intestinal immune system hyporesponsive, (i.e., accommodating) to the beneficial bacteria. But, in the absence of the calming effect of butyrate, our immune system is back in full force, attacking the bacteria within our gut under the assumption that those are obviously not the good ones since butyrate levels are so low.
We evolved to have butyrate suppress our immune reaction, so should our good bacteria ever get wiped out and bad bacteria take over, our immune system would be able to sense this and go on a rampage to destroy the invaders and continue rampaging until there were only good bacteria creating butyrate to put the immune system back to sleep.
But what if we don’t eat enough fiber? Remember, our good bacteria use fiber to create butyrate. So, if we don’t eat enough fiber, we can’t make enough butyrate. We could have lots of good bacteria, but if we don’t feed them fiber, they can’t make butyrate. And when our body senses low levels of butyrate, it thinks our gut must be filled with bad bacteria and reacts accordingly. In other words, our body can mistake low fiber intake for having a population of bad bacteria in our gut.
Our body doesn’t know about processed food—it evolved over millions of years getting massive fiber intake. Even during the Paleolithic period, humans ingested 100 grams of fiber a day. So, on fiber-deficient Western diets (Spam on Wonder Bread, anyone?), when our body detects low butyrate levels in the gut, it doesn’t think low fiber. As far as our body is concerned, there’s no such thing as low fiber. So, instead, it thinks bad bacteria. For millions of years, low butyrate has meant bad bacteria, so that’s the signal for our body to go on the inflammatory offensive. That’s one reason why fiber can be so anti-inflammatory and one of the reasons it’s said that “[f]iber intake is critical for optimal health.”
It’s important to note that we’re not referring to fiber supplements here, but whole plant foods. Fiber supplementation with something like Metamucil may “not replicate the results seen with a diet naturally high in fiber.”
Written By Michael Greger M.D. FACLM on March 6th, 2018
When you count all the little folds, the total surface area of our gut is about 3,000 square feet. That’s larger than a tennis court. Yet, only a single layer of cells separates our inner core from the outer chaos. The primary fuel that keeps this critical cell layer alive is a short-chain fatty acid called butyrate, which our good bacteria make from the fiber we eat. We feed the good bacteria in our gut, and they feed us right back. As shown in my video, Prebiotics: Tending Our Inner Garden, our good gut bacteria take the prebiotics we eat, like fiber, and, in return, provide the vital fuel source that feeds the cells that line our colon—a prototypical example of the symbiosis between us and our gut flora.
How important are these compounds that our good bacteria derive from fiber? Researchers have explained that a condition known as diversion colitis “frequently develops in segments of the colorectum after surgical diversion of the fecal stream.” What does that mean? If you skip a segment of the bowel (like with an ileostomy) so food no longer passes through that section, it becomes inflamed and can start bleeding, breaking down, and closing off. How frequently does this happen? It can occur up to 100% of the time, but the inflammation uniformly disappears after you reattach it to the fecal flow.
We didn’t know what caused this. Perhaps it was some kind of bacterial overgrowth or bad bacteria? No, it was a nutritional deficiency of the lining of the colon due to the absence of the fiber needed to create the short-chain fatty acids. This was proven in a study wherein researchers cured the inflammation by bathing the lining in what it so desperately needed: fiber breakdown products. Severe inflammation was gone in just a few weeks, demonstrating that when we feed the good bacteria in our gut, they feed us right back.
It makes sense that we have good bacteria in our gut that feed us and try to keep us healthy—they have a pretty good thing going. Our guts are warm and moist, and food just keeps magically coming down the pipe. But if we die, they lose out on all of that. If we die, they die, so it’s in their best evolutionary interest to keep us happy.
But, there are bad bugs, too, like cholera that cause diarrhea. These have a different strategy: The sicker they can make us, the more explosive the diarrhea, and the better their chances of spreading to other people and into other colons. They don’t care if we die, because they don’t intend on going down with the ship.
So, how does the body keep the good bacteria around while getting rid of the bad? Think about it. We have literally trillions of bacteria in our gut, so our immune system must constantly maintain a balance between tolerating good bacteria while attacking bad bacteria. If we mess up this fine balance and start attacking harmless bacteria, it could lead to inflammatory bowel disease, where we’re in constant red-alert attack mode. Researchers explained, “The mechanisms by which the immune system maintains this critical balance remain largely undefined.” That was true…until now.
If you think about it, there has to be a way for our good bacteria to signal to our immune system that they’re the good guys. There is. And that signal is butyrate. Researchers found that butyrate suppresses the inflammatory reaction and tells our immune system to stand down, so butyrate “may behave as a microbial signal to inform [our] immune system that the relative levels of [good] bacteria are within the desired range.” Butyrate calms the immune system down, saying in effect, “All’s well. You’ve got the good guys on board.” This ultimately renders the intestinal immune system hyporesponsive, (i.e., accommodating) to the beneficial bacteria. But, in the absence of the calming effect of butyrate, our immune system is back in full force, attacking the bacteria within our gut under the assumption that those are obviously not the good ones since butyrate levels are so low.
We evolved to have butyrate suppress our immune reaction, so should our good bacteria ever get wiped out and bad bacteria take over, our immune system would be able to sense this and go on a rampage to destroy the invaders and continue rampaging until there were only good bacteria creating butyrate to put the immune system back to sleep.
But what if we don’t eat enough fiber? Remember, our good bacteria use fiber to create butyrate. So, if we don’t eat enough fiber, we can’t make enough butyrate. We could have lots of good bacteria, but if we don’t feed them fiber, they can’t make butyrate. And when our body senses low levels of butyrate, it thinks our gut must be filled with bad bacteria and reacts accordingly. In other words, our body can mistake low fiber intake for having a population of bad bacteria in our gut.
Our body doesn’t know about processed food—it evolved over millions of years getting massive fiber intake. Even during the Paleolithic period, humans ingested 100 grams of fiber a day. So, on fiber-deficient Western diets (Spam on Wonder Bread, anyone?), when our body detects low butyrate levels in the gut, it doesn’t think low fiber. As far as our body is concerned, there’s no such thing as low fiber. So, instead, it thinks bad bacteria. For millions of years, low butyrate has meant bad bacteria, so that’s the signal for our body to go on the inflammatory offensive. That’s one reason why fiber can be so anti-inflammatory and one of the reasons it’s said that “[f]iber intake is critical for optimal health.”
It’s important to note that we’re not referring to fiber supplements here, but whole plant foods. Fiber supplementation with something like Metamucil may “not replicate the results seen with a diet naturally high in fiber.”
By Michael Greger M.D. FACLM on March 6th, 2018
https://thalassanutrition.com/wp-content/uploads/2019/03/28514690_10155414825652333_925708043358487785_o.jpg6751200https://thalassanutrition.com/wp-content/uploads/2018/04/web_logo.png2019-03-07 02:43:242019-03-07 02:43:30How to Prevent Gut How to how Prevent Gut Inflammation
