Pooping is something everyone does on a daily basis, ideally once or twice per day, but nobody wants to talk about it. We love to talk about it! If you aren’t eliminating on a regular basis, then something is going on, be it poor eating habits, insufficient exercise, stress, or a digestive problem. Whatever the case may be, it can be quite frustrating (and painful) if you cannot poop.

According to available data, constipation affects 18% of adults in the United States. It is a common issue that people of all ages can experience and it has various causes. Lack of fiber, delaying bowel movements, traveling, certain medications, and hormonal changes can all cause constipation. It can also be a symptom of other health conditions and some common symptoms include:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Bloating or abdominal pain
• Feeling like you still need to eliminate after using the toilet

What you eat can have a big impact on digestive function. Certain foods can also help you improve symptoms of constipation. Foods that are naturally rich in fiber, fluids, and natural laxatives can make stool easier to eliminate. Enjoy the following foods to help stimulate bowel movements. 

Mangos

The mango is a juicy, tropical fruit that is a staple in many smoothie, dessert, and salad recipes. You can also cube it up to use it as a topping for acai bowls or chia pudding recipes. According to several studies, mangos can aid with constipation relief. Mangos are naturally rich in fiber, which adds bulk to stool, allowing it to move more easily through the digestive system. One study found that participants who ate 300 grams of mango (about one to two mangos) per day over four weeks saw an improvement in constipation. 

Kiwi

As a vitamin C superstar, kiwi is an excellent fruit to help boost immune function. It may also be an effective constipation remedy, as it is naturally rich in soluble and insoluble fiber. Soluble fiber helps optimize gut microbiome, while insoluble fiber helps maintain regular bowel movements, but you can click here to learn more about the difference between them. Several studies indicate that kiwis work to improve complete spontaneous bowel movements (CSBMs), bowel habits, and transit time. Researchers attribute the constipation relieving abilities to the fiber content in kiwis. Another study found that eating two kiwis per day can reduce abdominal discomfort and improve constipation. 

Figs

These soft, sweet, fruits are not for everyone, but they do help relieve symptoms of constipation. They are less popular than apples and prunes for improving bowel movements, but studies show that fig paste can improve transit time and stool consistency. One study monitored people with irritable bowel syndrome (IBS) who ate four dried figs per day reported a decrease in symptoms of constipation, including hard stools, compared to those who ate a placebo. 

Apples

According to surveys, apples are the most consumed fruit in the United States. They are naturally rich in pectin, a type of soluble fiber that works to improve the transit time of food in the digestive system. Pectin helps to absorb water in the digestive tract, which creates larger, softer stools that are easier to eliminate. Researchers note that supplementing with pectin can increase colon transit time and decrease constipation symptoms. 

Prunes

Potentially one of the most effective constipation remedies, prunes are rich in fiber and sorbitol, making them a natural laxative that can stimulate bowel movements. Studies indicate that prunes significantly improve stool consistency and increase the number of CSBMs when compared to psyllium, another form of soluble fiber that is occasionally used as a laxative. 

Psyllium

To round out the list of foods that help you poop, we have psyllium. Psyllium can come in husk or powder form, and supplement manufacturers use it in laxatives because it increases the bulk of stool. It does this by drawing in water to ease the passage of stool. According to several studies, psyllium can reduce straining, improve stool frequency and consistency, and reduce stomach pain. Although psyllium isn’t as effective as prunes, it is a natural laxative to experiment with if you have a prune allergy. 

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The American Migraine Foundation states that many illnesses can cause migraines. A near 90% of people with chronic migraines have a chronic health condition. Sleep disorders, irritable bowel syndrome (IBS), depression, anxiety, and others are somehow related to migraines. If migraines result from a specific health condition, you must treat that health condition in order for the migraine, which results from said health condition, to go away. 

If your anxiety and depression is accompanied by a migraine, each condition may have an effect on the other. You must treat anxiety and depression in order to get rid of the migraine. The treatment of anxiety or depression may improve migraine symptoms, but it may not make migraines go away for good. Understanding how you can regain control of your overall health can help you both manage a chronic health condition and migraine frequency. Below, you’ll find separate health issues that commonly cause migraines. 

Depression And Anxiety

Mental health disorders, such as anxiety, depression, or bipolar disorder, tend to go hand in hand with migraines. Neurologists suggest that the health conditions that have the biggest overlap among all migraine patients are depression and anxiety. Treating those conditions may help you deal with the severity and frequency of migraines.

Sleep Disorders

If you have a rough night, or a couple nights, of sleep, you may experience brain fog, headache, or migraine. A recent review found that insomnia is the most common sleep disorder among people with migraine. However, restless leg syndrome, obstructive sleep apnea, and circadian rhythm disorders can cause migraines as well. Additionally, snoring and other sleep disturbances can also increase the risk of migraines.

Fibromyalgia

This article has established that several chronic disorders are linked to migraine development. Fibromyalgia, in particular, was found to affect between 22% and 40% of people with migraine. Fibromyalgia is a chronic pain condition that involves diffused muscle pain and tenderness at certain trigger points in the body. One analysis found that people experiencing migraine were 57% more likely to have migraine than people without migraine. 

Irritable Bowel Syndrome (IBS)

IBS is a functional disorder of the gastrointestinal tract. Symptoms include abdominal pain or discomfort, and the condition shares similar risk factors with migraine. Both IBS and migraine are more likely to affect women and to start before the age of 50. Various studies indicate that there is an elevated incidence of migraine or headache in people with IBS. People with migraines also have an increased risk of migraine. 

How To Take Control

If you experience symptoms of another chronic health condition in addition to migraine pain, take steps to address the health condition. This approach will help reduce migraine symptoms. You may need to speak with your healthcare professional to develop a plan of attack, or make simple lifestyle changes to reduce the severity or burden of your condition. Continue reading to learn several steps that may improve lifestyle and reduce migraine pain.

Follow A Consistent Lifestyle

Migraine brains don’t enjoy changes in daily routine or behaviors. Consistency is key because that repetition ensures your brain that everything is completely fine. Eat meals at the same time, go to bed and wake up at the same time, and exercise regularly. The brain will know what to expect in regards to eating, waking up, sleeping, and exercising when you have a consistent schedule.

Receive A Correct Diagnosis

Make sure that you get an accurate diagnosis if you have anxiety, depression, IBS, fibromyalgia, or sleep disorder that accompanies migraine headaches. Your healthcare professional will be able to discuss your health history, do a physical exam, and order lab tests or scans that may be necessary to determine a diagnosis. 

Maintain A Regular Sleep Schedule

For the health of your circadian rhythm, sleep experts recommend going to bed and waking up at the same time each day. Doing so can improve several aspects of your health, including reducing the risk of migraine symptoms. Migraines are very sensitive to change, be it weather, sleep cycle, or sickness. Keep consistent and you can avoid migraine problems. 

Avoid Potential Dietary Triggers

Not everyone has a migraine food trigger, but a lot of people do. Do your migraine symptoms worsen after you eat a certain type of food? If you notice a pattern, then avoid common food triggers to avoid migraines. Health experts advise migraine patients to minimize the intake of caffeine and sugar, in addition to processed foods, chemicals like MSG, and nitrites. 

After taking in all of that information, there is one thing left for us to tell you: make sure to live your life to the fullest. Take a holistic approach to manage migraines, instead of putting a microscope to every little thing that may worsen symptoms. Sure, you can take precautions, but make sure to live your life!

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Fall is in full swing, which means we are in peak apple season! A fresh apple is crisp, tart, sweet, and juicy, making for a great snack or salad addition, smoothie star, or dessert component. Apples, besides being delicious, are undeniably good for you, as they contain essential nutrients, specifically fiber. One medium apple contains about four grams of fiber, according to nutritional data. 

Fiber is a good thing, right? Well, the high-fiber content can make apples difficult to digest. In this article, we will explain why they are hard to digest and how long they take to digest. We’ll also explain what to do if your stomach hurts after eating apples. 

Apples Are High In Fiber

As previously mentioned, apples are great sources of fiber. Fiber brings a host of health benefits, such as reducing LDL cholesterol levels, regulating bowel movements, and keeping you full. If you consume a good amount of fiber in your diet, apples may not cause digestive discomfort. Increasing your dietary fiber intake too quickly, or eating a lot of fiber all at once (such as a couple apples), may cause gas, bloating, constipation, or abdominal cramps. 

Apples Are High In Fructose

Fructose, also known as fruit sugar, can be hard on the digestive system for some people. The fructose in apples can increase the risk of bloating and general stomach pain, especially if you eat a lot of apples at once. The Cleveland Clinic reports that people with irritable bowel syndrome (IBS) may be particularly sensitive to the fructose in apples. If you have IBS or fructose sensitivity, you may get diarrhea if you eat fruits that are high in fructose, such as cherries, apples, and peaches. Fructose is actually the reason why apple juice can cause diarrhea, especially in children who drink it in large amounts. 

Foods that are rich in carbohydrates or sugar, like apples, tend to stay in the stomach for about 30 to 60 minutes. That all depends on the person’s digestive system, though. It can take anywhere from 40 to 120 minutes after those initial 30 to 60 minutes for food to move through the intestines. Additionally, it can take up to several hours before it becomes waste. If you have digestive issues, consider the following if you want to make apples easier to digest.

Cook Them

By cooking apples, you can break down their nutrients, which can make them easier to digest than raw apples. Cooking apples is one of the best ways to enjoy them without experiencing gas or bloating. Applesauce and cooked apples without peels are often recommended for people after dealing with a recent stomach bug. 

Peel Them

Regarding fiber, there is soluble and insoluble fiber (click here to learn the difference). Apples contain soluble fiber in the flesh and insoluble fiber in the skin, according to nutritionists. If you want to decrease the amount of fiber in your apple, you can peel it before eating it. That may help reduce the side effects of eating too much fiber at once, which can include bloating, gas, and diarrhea. 

Watch Your Portions

This tip is especially important if you have IBS, a fructose sensitivity, or you usually get diarrhea after eating apples. Try to limit the amount you eat per day, keeping in mind that a serving size is one medium apple. Eating more than one medium apple per day could potentially cause digestive discomfort. If you notice pieces of undigested apple in your stool, you may have eaten too much and the body was unable to break it down. 

If you want to enjoy apples without experience severe digestive issues, consider the following tips:

• Go for a walk if your stomach hurts after eating apples, or engage in some gentle movement to aid digestion. Health experts note that exercise is a tried-and-true remedy for gas and bloating because movement helps to get things moving.
• Drink plenty of water when you eat foods that contain a lot of fiber. The Cleveland Clinic notes that you should drink 11.5 and 15.5 eight-ounce cups of water per day, in addition to eating water-rich foods, to stay hydrated. Water helps things move through the gut, which can help you avoid complications that result from too much fiber. 
• Boil some water and get out a few different herbal teas, such as chamomile, peppermint, and ginger. These teas work to soothe bloating and gas, but keep in mind that some of them can make bloating worse, especially if you have acid reflux.

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Irritable Bowel Syndrome, also known as IBS, is a lot more common than you think! It affects 10-15% of the global population.

Chapters:
0:00 Intro
0:35 What does Irritable Bowel Syndrome cause?
1:10 Men are more likely to get IBS than women.
2:01 What percent of people have IBS worldwide?
2:45 Outro

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One of the biggest lies in the modern world is that artificial sweeteners can prevent diabetes and obesity. These sweeteners exist in low-calorie and diet foods and beverages. Although the marketing makes it seem like these are healthier food and beverage options, there are serious health risks associated with these artificial sweeteners, such as Splenda (sucralose). Research continues to uncover the negative health effects of artificial sweeteners like sucralose. 

Instead of grabbing one or two white or brown cane sugar packets, people opt for yellow or pink packets of artificial sweeteners, such as Splenda. The “sugar-free” option is a healthier substitute, or at least that’s what manufacturers want you to think. The reality is that it is better to opt for healthier sugar alternatives that provide natural sweetness, antioxidants, vitamins, and minerals. 

What Is Sucralose?

As a chlorinated sucrose derivative, sucralose is derived from sugar and contains chlorine. There is a multistep process that goes into creating sucralose. One has to replace three hydrogen-oxygen groups of sugary with chlorine atoms. This process ultimately intensifies the sweetness of sucralose, which was found via the development of an insecticide compound. Later, the public was introduced to sucralose as a “natural sugar substitute.” And in 1998, the Food and Drug Administration (FDA) approved sucralose for use in 15 food and beverage categories. These categories included products like gum, water- and fat-based products, baked goods, frozen dairy desserts, and beverages. 

Data shows that the range of product utilization with sucralose is quite extensive. It is very popular in food and beverage products because it is readily soluble with ethanol, methanol, and water. For this reason, it has applications in water- and fat-based products. Other artificial sweeteners, like saccharin and aspartame, are not as soluble. 

Reasons To Avoid Sucralose

Linked To Leaky Gut Syndrome

As of now, the understanding is that the body cannot digest sucralose. It travels through the digestive tract and damages as it goes, harming the intestinal walls, which can potentially cause leaky gut syndrome. According to one animal study from Duke University, Splenda reduces beneficial bacteria in the gut and increases fecal pH levels. That indicates the amount of nutrients you can absorb in the gut. 

Associated With Weight Gain

Isn’t it interesting that the food that was supposed to help you lose weight does the opposite? There are epidemiological human studies that suggest an association between the consumption of artificial sweeteners and weight gain. Artificial sweeteners, such as sucralose, also increase the risk of type 2 diabetes, metabolic syndrome, and cardiovascular disease. Although these studies didn’t directly identify sucralose’s effect on weight gain, they did show that it doesn’t help with weight loss. 

One study monitored two groups of children, which received either an eight-ounce can of no-calorie sweetened beverage or sugar-sweetened beverage. At the end of the study, the overall calorie consumption was greater for the group that consumed sugar-sweetened beverages. That said, the sucralose group gained more weight during the study period. 

Increases Risk Of Irritable Bowel Syndrome

Ongoing evidence supports that sucralose may cause symptoms of irritable bowel syndrome (IBS), ulcerative colitis, and Crohn’s disease. One researcher made note of this years ago after examining a rapid increase of IBS among residents of Alberta, Canada. Sucralose seems to have a more detrimental effect on gut bacteria than other artificial sweeteners. A more recent study found that the use of artificial sweeteners, such as sucralose, doubles the risk of Crohn’s disease. 

May Increase Diabetes Risk

One study found that consuming sucralose dramatically increased the risk of diabetes. Another small study found that daily consumption of diet soda increased the risk of metabolic syndrome by 36% and type 2 diabetes by 67%. Researchers note that these findings indicate that sucralose is one of the many unexpected triggers of diabetes. The answer, then, is that sucralose is dangerous for diabetics and non-non-diabetics alike. 

For the first time, researchers evaluated this phenomenon in human subjects. 17 obese and insulin-sensitive individuals took oral glucose tolerance tests after consuming sucralose with water. The tests revealed an increase in peak plasma glucose concentrations, but they also noted a 23% decrease in insulin sensitivity, which prevents glucose absorption in cells.

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Irritable bowel syndrome (IBS) is a common condition that affects about 25-35 million people in the United States. It can cause abdominal pain, diarrhea, constipation, bloating, and other potential symptoms on a regular basis. That said, ongoing research continues to inform health experts about the realities of this condition. 

It can be difficult to distinguish the facts from the myths regarding IBS, though. If you believe one or more things that are actually false, you cheat yourself out of getting proper treatment for the condition. That’s why this article aims to tell the truths about common IBS myths. 

Myth 1: Leaky Gut Causes IBS

The gut has a protective barrier that prevents harmful substances from entering. Leaky gut syndrome occurs when that barrier is somewhat broken down. Although some studies indicate a connection between leaky gut syndrome and IBS, there is no conclusion on whether or not it is a direct cause. Leaky gut syndrome is hypothetical at this point because it is not recognized as a medical diagnosis. That means that treatments for leaky gut may not work on IBS symptoms. In fact, experts think that leaky gut syndrome is a potential side effect of common inflammatory bowel diseases (IBDs), such as Crohn’s disease or ulcerative colitis. 

Myth 2: IBD And IBS Are The Same

Not only are they not the same, but they are also not interchangeable. IBS and IBD are two distinct conditions and although they can have similar symptoms, they differ in how they begin and how doctors treat them. IBS is a function gastrointestinal (GI) condition, meaning that symptoms occur because of the way the GI tract functions. IBD, which includes Crohn’s disease and ulcerative colitis, triggers chronic inflammation in the digestive tract. It is more serious and can lead to cuts in the gut lining and ulcers. 

Myth 3: IBS Isn’t A Big Deal

IBS can affect overall quality of life, as symptoms include abdominal pain, bloating, changes in bowel habits, and more. That is why this condition can induce physical discomfort, psychological distress, and social isolation. You also have to understand IBS has an unpredictability factor, in that flares can worsen symptoms and feelings of anxiety. A 2023 study found that IBS was associated with an increase in health care costs, including visits to hospitals and mental health clinics. 

Myth 4: IBS Is All In Your Head

It is highly inaccurate to say that IBS is all in your head. Although the psychological distress can worsen symptoms, IBS is a real GI disorder characterized by bloating, altered bowel habits, and abdominal pain. Many biological factors can contribute to IBS, including changes in gut bacteria, changes in gut mobility, visceral hypersensitivity, and genetics. Like many other conditions, though, mental health plays a role in IBS. Anxiety can worsen symptoms and a strong social support system and great mental health can ease some IBS symptoms. 

Myth 5: Fiber Cures IBS

There is no current cure for IBS and the condition’s symptoms can vary from person to person. Treatment, for this reason, is signature to each person’s needs. Fiber can help people with IBS manage symptoms, though. People with IBS-D may benefit from consuming more soluble fiber, which works to absorb water and add bulk to stool. Oatmeal, legumes, psyllium husk, flaxseeds, and chia seeds are great sources of soluble fiber. Insoluble fiber, which accelerates the movement of waste through the digestive tract, may improve symptoms of people with IBS-C. Great sources of insoluble fiber include fruits, vegetables, beans, wheat brain, and nuts. 

Myth 6: People With IBS Can Never Eat “Trigger Foods”

It is true that certain foods can trigger IBS symptoms more than others, but it can be helpful to think of your tolerance to certain foods like a bucket. The size of the bucket will be different for everyone. Some people have larger buckets than others, meaning they can tolerate more foods that are classic IBS triggers, such as caffeine, spicy foods, and high-fat foods. People with smaller buckets tend to have a lower threshold for IBS trigger foods. The bottom line is that some people with IBS can tolerate more trigger foods than others.

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The gut, technically known as the gastrointestinal tract or digestive system, is the pathway from your mouth to your rear. Gut health focuses on the function and balance of everything that goes on in there. Human gut microbiome, which is within the gut, is a collection of microbiota that is unique to each person, as it is a complex ecosystem of bacteria, viruses, fungi, and more. 

Your gut microbiome plays an integral role in overall health, and may also influence your mental state. A healthy gut, for example, may enhance immune function and modulate anxiety and depression. In order for the gut to do all these things, though, it requires a healthy balance of bacteria. One of the best ways to do that is to show your gut some love in the morning. Simply engage in simple, healthy habits that set the tone for the day. The “healthy habit” trend tends to continue throughout the day, which can improve overall gut health. In fact, studies show that some of the most impactful practices are the simplest. The following things are easy enough to start tomorrow!

Start Your Day With H2O

Before you jolt your system with caffeine, treat yourself to a tall glass of water. Gut health doctors agree that drinking a glass or two of water every morning can get a jump start on the amount of water you should consume throughout the day. People typically don’t drink enough water, and those people are more prone to bloating, indigestion, overeating, and constipation. Want to enhance the benefits of a morning cup of H2O? Drink warm water with some fresh lemon in it to help flush out toxins!

Aim To Eat At The Same Time Every Morning

As a general rule for optimal digestive health, eating at the same time every day can help regulate digestion. This isn’t how to achieve optimal gut health, but it’s a step in the right direction. The food you put in your body is highly integral to optimizing the gut. When you eat a wholesome breakfast that contains fiber, protein, and complex carbs, you are less likely to snack before lunch. If you eat at the same time each morning, you may also help to maintain regular bowel movements, which can be especially beneficial if you suffer from irritable bowel syndrome (IBS). A set eating schedule in the morning can also help the body regulate the release of hormones.

Eat A Fiber-Rich Breakfast

Speaking of eating breakfast at the same time every day, the food you choose to put on your plate is highly important. Eating high-fiber meals can improve your microbiome in as little as two weeks, according to a 2021 study. Plus, fiber works to make stools bunker and easier to pass. Ideally, your breakfast should include whole grains, protein, and a combination of fruits or vegetables. Oatmeal with almond butter and berries, or a vegetable omelet without cheese. Classic breakfast meats like bacon or sausage can inflame the gastrointestinal (GI) tract and increase the risk of colon cancer and other GI cancers.

Go When You Have To Go

Some people wake up and eliminate within an hour, almost as if their bowels are on a natural timer. You may be that person, but you may also have an irregular or off day that prevents you from having a bowel movement at your normal time. Don’t just head to the toilet and sit there in hopes that something will magically happen, though. If you sit on the toilet too long, especially if you look at your phone, you can develop hemorrhoids. Straining before you’re ready to go is not healthy! Head to the bathroom when you have the urge to go, even if that means skipping your usual time. If it takes more than five minutes to excrete, you’re sitting for too long. 

Take A Walk

Taking a daily stroll can do your body a world of good. Walking for 30 minutes a day can help boost heart health, enhance immune function, and improve your mood. Regular exercise can also help you avoid constipation and bloating. Engaging in regular movement keeps the digestive tract moving, which prevents things from backing up.

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By now, you should be aware of how different foods can positively or negatively affect your gut. An incredible amount of research exists on how increasing beneficial bacteria in the gut can improve your overall health. In fact, a healthy gut is essential for a healthy body. One of the quickest ways to eat for your gut is to consume probiotics. You know this and we know this, but do you know the important role that prebiotics play in regards to your gut?

What Are Prebiotics?

Prebiotics are non-digestible fiber compounds that are degraded by bacteria in the gut. They are similar to other high-fiber foods, in that prebiotic compounds travel through the upper part of the digestive tract without being digested. This is because the human body cannot fully break them down. Once they pass through the small intestine, however, they reach the colon, where gut microbiota ferment them. A 2018 article stated that prebiotics are types of dietary fibers called fructooligosaccharides, inulin, and galactooligosaccharides. 

Certain foods function as natural prebiotic sources. Great prebiotic foods include chicory root, dandelion greens, leeks, garlic, raw sunchokes, onions, under-ripe bananas, raw jicama, and raw asparagus, among other foods. Prebiotics work together with probiotics to benefit your gastrointestinal system, playing a fundamental role in preserving the balance of intestinal bacteria. Learn why you should start eating more prebiotics from the reasons that we detail below. 

May Improve Metabolic Health

Researchers note that eating more prebiotic foods may benefit certain aspects of metabolic health, including cholesterol, blood sugar, and triglyceride levels. A 2021 review of 33 randomized controlled human trials found that inulin-type fructans (ITF) supplements reduced blood sugar and total cholesterol in people with diabetes and prediabetes. A separate review from 2019 had similar findings, observing that ITF reduced fasting blood sugar. This is a long-term blood sugar control marker called glycosylated hemoglobin (HbA1c) and fasting insulin levels. Although prebiotics may benefit metabolic health in people with prediabetes and diabetes, more research is necessary to confirm these benefits. 

Lower Inflammation

Prebiotics work to reduce inflammation, which experts believe to be one of the root causes of many chronic diseases, including heart disease. People who consume more prebiotic foods tend to have lower cholesterol levels, lowering the risk for cardiovascular diseases. Inflammation may also contribute to diabetes, cancer, and obesity. Health experts believe that prebiotics and probiotics work together to help the body metabolize nutrients more efficiently. In doing so, they help modulate immune functions that control how the body stores fats, including in the arteries. 

Potential Weight Loss Aid

Is it possible for prebiotic foods to support your weight loss efforts? According to recent data from human and animal studies, there is a connection between prebiotic consumption and weight loss. Researchers note that certain prebiotics positively affect energy homeostasis and may increase weight loss. Many studies indicate, however, that eating all types of fiber, not simply prebiotic fibers, contributes to lower body weight and a reduced risk of obesity. 

Better Gut Health

A 2020 review noted that treatment with inulin, a type or prebiotic, may benefit people who suffer from constipation and irritable bowel syndrome (IBS). Inulin may regulate bowel movements and improve stool consistency, in addition to the time it takes for food to move through the digestive tract. Another 202 review found that prebiotics effectively improved stool consistency and the frequency of bowel movements. Additionally, prebiotic treatments helped manage bloating in people with chronic constipation. Positive changes to your gut microbiome with prebiotics may be an effective strategy to manage digestive problems, including diarrhea, leaky gut, inflammatory bowel disease (IBD), and certain intestinal infections. 

May Improve Immune Function

Researchers behind many human studies observed significant changes in gut microbiome after consumption of prebiotics. How does this benefit the immune system? Consuming prebiotics helps to improve biomarkers and activity of the immune system. In fact, researchers observed reduced levels of bacterial metabolites in the gut and certain cancer promoting enzymes after continued prebiotic consumption. One report noted that prebiotics work with probiotics to boost immune function by improving nutrient absorption and reducing pH in the gut. Lowering pH levels in the gut may help block the growth of harmful bacteria and potential pathogens.

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Do you remember the famous book, Everyone Poops? It teaches children that all creatures in the animal world, including humans, deal with the products of digestion. Most people don’t want to discuss this topic, or the topic of digestive problems. This is interesting when you consider that digestive disease continues to rise among American adults. In fact, a 2021 report found that 62 million Americans are diagnosed with a digestive disorder each year. 

The gastrointestinal (GI) tract consists of the mouth, stomach, and intestines. Along with the liver, gallbladder, and pancreas, these organs work in unison to absorb nutrients and expel waste. If these natural processes are disturbed, it’s possible to experience a range of symptoms. Many symptoms pass and pose little risk to your health, but common digestive issues can often indicate several common digestive disorders. Read on to learn about the most common digestive disorders. If you suspect that you have one of these problems, consult with your doctor to take action. 

Irritable Bowel Syndrome (IBS)

Irritable bowel syndrome (IBS) is a common gastrointestinal disorder that affects the large intestine (colon). It is characterized by symptoms such as abdominal pain, bloating, constipation, and diarrhea. The exact cause of IBS is not fully understood, but it is thought to be related to a combination of factors, including abnormalities in the muscles of the intestine, changes in the balance of bacteria in the gut, and sensitivity to certain foods. There is a growing body of research on IBS, including studies on its causes, risk factors, and treatment options. Some potential treatment options for IBS include dietary changes, medications, and stress management techniques. If you are experiencing symptoms of IBS, it is important to speak with a healthcare provider for proper diagnosis and treatment.

Crohn’s Disease

Crohn’s disease is a chronic inflammatory bowel disease (IBD) that affects the digestive tract. The condition is characterized by inflammation of the lining of the digestive tract, which can lead to symptoms such as abdominal pain, diarrhea, fatigue, and weight loss. Health experts are still unsure of the exact cause of Crohn’s disease, but it is thought to be related to a combination of genetic, environmental, and immune factors. A growing body of research on Crohn’s disease includes studies on its causes, risk factors, and treatment options. Some people choose conventional treatment options, while others prefer to use natural remedies to manage symptoms. Should you think you have Crohn’s disease, speak with your healthcare provider to get a proper diagnosis and discuss treatment options.

Hemorrhoids

Hemorrhoids are swollen veins in the lower rectum and anus that can affect digestion in several ways. One of the primary symptoms of hemorrhoids is painless bleeding during bowel movements. In rare cases, heavy or prolonged bleeding can lead to anemia. Hemorrhoids can also cause itching, swelling, and irritation around the anus, which can be uncomfortable and interfere with the normal process of defecation. In some cases, the presence of hemorrhoids can make it difficult to have a bowel movement, leading to constipation. Lastly, it’s possible that hemorrhoids may be associated with other digestive disorders like IBD.

Diverticulitis 

There are small bulging pouches that can form in the lining of the digestive system, most often in the colon or large intestine, and these are called diverticula. The formation of these sacs is referred to as diverticulosis, but having diverticula does not indicate diverticulitis. If the diverticula become inflamed, then this is considered diverticulitis. People with diverticulitis will most commonly experience severe abdominal pain or a change in bowel habits. Other symptoms may include abdominal pain, nausea, irregular bowel movements, fever, vomiting, or constipation. Similar to other digestive disorders, there is no singular or specific cause; however, the formation of diverticula can be attributed to a low-fiber diet, which can lead to constipation. This increased pressure in the colon may lead to the development of diverticula. 

Gastroesophageal Reflux Disease (GERD)

Gastroesophageal Reflux Disease (GERD) occurs when acid from the stomach backs up into the esophagus. It can sometimes get to the point when stomach acid rises into the throat and disturbs the tissues. The primary reason for this occurrence is if the lower esophageal sphincter (LES) isn’t functioning properly. Rapid weight gain, medication, lifestyle, diet, and pregnancy (occasionally) can also lead to the development of GERD. There are many natural remedies to help minimize symptoms, and you can learn about them by clicking here.  

Ulcerative Colitis 

Ulcerative colitis is a common IBD that causes ulcers or long-lasting inflammation in the digestive tract. This condition affects the inner lining to the rectum and large intestine and is closely related to Crohn’s Disease. Ulcerative colitis is a chronic condition and while there isn’t a known cure, there are several options to help reduce symptoms and achieve long-term remission. Maintaining a healthy diet is often the first order of business to help reduce symptoms of ulcerative colitis. It is also wise to avoid sugar, exercise regularly to reduce inflammation, and consider supplementing with herbs like slippery elm, as it may help calm inflamed bowels. 

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People with IBS can shutter at the thought of cleansing. The last thing they want to do is spend all day in the restroom, fearing that they won’t be able to control their bowels if they leave. Cleansing can be tough, and almost everyone struggles during the first few days. That being said, the accompanying diet to the cleanse, which focuses on plant-based, nutrient-dense foods, is free of the foods that typically worsen symptoms of IBS.

What Causes IBS?

The exact cause of IBS, also known as irritable bowel syndrome, is not known, but the theory is that it is attributed to a combination of circumstances. The intestinal walls are lined with a layer of muscles, which contract and relax in unison as food enters the intestines from the stomach. If you are affected by IBS, these contractions can be stronger or weaker. Strong contractions can induce bloating, gas, or diarrhea, while weaker contractions may slow the digestive process and lead to constipation. Common causes are: 

• The foods you eat
• Stress
• Hormonal changes
• Bacterial overgrowth in the intestines
• Dietary allergies
• Infectious diarrhea

Foods To Avoid If You Have IBS

A healthy diet plays are large role in one’s ability to manage IBS symptoms, while unhealthy foods can trigger symptoms. Symptoms will vary because each person will reach to foods differently, based on the severity of the condition. Nutritionists advise that people with IBS should avoid the following foods if they want to manage symptoms:

• Gluten (commonly causes diarrhea in IBS patients, a high percentage of which are gluten intolerant)
• Fried foods (frying food changes the chemical makeup, and makes it more difficult to digest)
• Processed foods (processed foods contain additives and preservatives that can trigger flare-ups)
• Dairy products (most people with IBS are lactose intolerant, but dairy also contains fat, which can increase diarrhea)
• Chocolate (chocolate candies have a high concentration of sugar and caffeine, two things that trigger IBS symptoms)
• Alcohol (IBS patients who drink are in big trouble because it can dehydrate the body, affect liver function, and impair digestion)

Foods To Focus On If You Have IBS

There is a lot of old news about things that you should eat if you have IBS. People with IBS should focus on certain fresh vegetables, fiber, fruits, and dairy-free alternatives like almond milk or cashew milk. It can be beneficial to consume the following foods if you have IBS:

• Prebiotics (these foods, which include asparagus, leeks, mango, carrots, bell peppers, cabbage, apples, and bananas, help to improve immune health and establish healthier gut flora)
• Water (the importance of water cannot be stressed enough because water is necessary for a healthy digestive system)
• Raw apple cider vinegar (many anecdotal reports have shown that apple cider vinegar helps to establish healthier pH levels in the gut)
• Probiotics (these work in conjunction with prebiotics to help improve gut flora, and these foods include kimchi, fermented vegetables, and non-processed sauerkraut)
• Fruits (like kiwi, honeydew, cantaloupe, and berries)
• Vegetables (lettuce, cucumber, carrots, bok choy, turnips, and sweet potatoes)

How Does Cleansing Help IBS?

Cleansing is beneficial for the entire body, especially for the digestive system. Many foods in the Standard American Diet are hard for the body to process, and they can accumulate in the digestive tract. This waste accumulation can aggravate IBS symptoms, so cleansing them from the digestive tract has been known to aid people with IBS. It is also worth noting that cleansing the body is extremely beneficial for the liver, which is the primary detoxification organ.

It’s All About The Liver

The liver can become overworked because people consume more toxins than it can process. An overworked liver can become sluggish or impaired, leading to symptoms like nausea, fatigue, anxiety, moodiness, and even IBS symptoms. The liver can become overwhelmed by simple carbs, sugars, stress, and pharmaceuticals. Cleansing can assist the liver and help it relax, in addition to stimulating bile flow. In case you didn’t know, healthy bile flow assists with regular bowel movements and the digestion of fats. You may find that your IBS symptoms drastically reduce as your liver becomes less taxed and healthier.

Each person with IBS may react differently to cleansing. It may be more beneficial for some and not as beneficial for others. The main takeaway is that the digestive system is complex and you need to get to know your body for healing to begin.

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