Thanksgiving is about one thing, and one thing only: indulgence. Well, not entirely, but that has been the primary focus of the holiday for many, many years. As such, many people feel bloated after cramming as much turkey, stuffing, mashed potatoes, Brussels sprouts, sweet potatoes, green bean casserole, Mac n cheese, and more on their plates. It makes sense that people would feel sluggish and bloated after consuming upwards of 3,000 calories in one meal. 

It’s no secret that people are eager to feast on Thanksgiving. Although the food, company, football, and family bickering is wonderful, the day can be quite taxing on the digestive system. Fear not, though, because we have some helpful tips that can promote better digestion on the big day. The day is about love and gratitude, and you should not feel any stress, especially digestive stress, during the festivities. Continue reading to learn about five tips that aid digestion. 

Stay Hydrated

Just so everyone is clear, you should always drink water throughout the day. It is an integral step to preventing dehydration, but it also helps regulate bowel movements by encouraging better digestive function. Many studies indicate that inadequate hydration increases the risk of obesity or elevated body mass index (BMI). On the morning of Thanksgiving, start your day with a tall glass of lemon water to help increase the production of hydrochloric acid (HCL). Stomach secretions are made up of HCL and digestive enzymes that help the body digest and absorb nutrients from food. 

Movement

You need to move if you want things to move, if you catch our drift. Finding the right movement for your body can help you avoid joint pain, improve cardiovascular health, and improve digestion. One of the easiest things to do to promote better digestion at the big meal is to take a walk with family or friends about 15 minutes after eating. Research shows that daily walking can help reduce bloating, balance blood sugar after a meal, and aid the digestive process. If you want to avoid bloating the night of Thanksgiving, consider doing a quick yoga session, as certain poses, such as bridge pose, child’s pose, supine twist, and camel pose, can help the digestive process. 

Consider A Probiotic

Your gut microbiome is home to trillions of microbes that are necessary for digestion, immune function, and overall health. These microbes aid in the absorption of essential nutrients, in addition to helping the body break down food. When you have a higher presence of good bacteria in the gut, your digestive system functions better, and you feel better. Probiotics can help ease the discomfort that comes with bloating and gas. Just remember that every person is different, so the probiotic you take may not be right for someone else. Keep in mind that you can also enjoy probiotic foods, such as kimchi, miso, natto, kombucha, sauerkraut, and more. 

Eat Mindfully

This is easier said than done on a day of indulgence. Most people look forward to specific Thanksgiving dishes all year, which makes self-control that much more difficult. Not to mention, everyone around you is most likely piling on the food. In order to support digestion, try your best to practice mindful eating habits during the Thanksgiving feast. To do this, chew your food  slowly, savor each bite, and take breaks between servings. As a quick reminder, you can enjoy your favorite foods, but consider avoiding other ones that you don’t care about to avoid extra carbs and calories. 

Eat A Fiber-Rich Breakfast

Believe it or not, what you eat to start your day can set your digestion up for success. A lot of people try not to eat anything all day leading up to the giant meal. The idea behind that strategy is to enter the meal on empty in order to cram as much food in the belly as possible. Well, that doesn’t do your digestive system any good, to be honest. Set yourself up for better digestion by enjoying a fiber-rich breakfast, which will most likely encourage a bowel movement prior to the big meal. Enjoy a fruit and vegetable smoothie, a bowl of oatmeal, overnight oats, chia pudding, and smoothie bowls. 

We hope you enjoy yourself on Thanksgiving and that you keep these useful digestive tips in mind. Don’t overthink it! 

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How often do you hear the term “microbiome” in today’s day and age? A lot, most likely, and that is because gut health has become a major point of interest for researchers, scientists, and dietitians alike. The gut microbiome is the community of microorganisms, including bacteria, fungi, and viruses, that inhabit the gut. Specific microbes in the gut can change in responses to diet and exercise. 

The gut directly communicates with the brain, and vice versa, via the gut-brain axis. That ultimately means that the brain can influence digestive activities, such as having nervous diarrhea. The gut can in turn influence mood, cognition, and mental health in a positive or negative way. If the gut is weak, bacteria and inflammatory substances can be absorbed from the gut into the bloodstream. That can trigger chronic inflammation, which is linked to myriad health conditions. 

For the above reasons and more, strive to feed your gut the best foods for optimal physical and mental health. Continue reading to learn about foods and food groups that optimize your microbiome and overall gut health. 

Probiotic Foods

There is no article about foods that encourage gut health without the mention of probiotics. These microorganisms can help reshape the makeup of your gut microbiome, helping to enhance immune function and improve multiple bowel diseases. Probiotics essentially change the gut environment in positive ways that decrease the ability for harmful bacteria to grow. They allow healthy bacteria to flourish, which can contribute to healthier immune function. 

A 2021 study monitored 36 healthy adults who were randomly assigned to 10-week diets that either included fermented foods or high-fiber non-fermented foods. Those who consumed fermented foods, which contain probiotics, experience positive changes in immune function. In fact, they were able to reduce levels of 19 different inflammatory markers. Increase your probiotic intake by eating more miso, fermented vegetables, kimchi, tempeh, kombucha, kefir, and sauerkraut. 

Prebiotic Foods

If you want to optimize probiotic bacteria in the gut, you have to feed them prebiotics. Prebiotic foods can also shift the intestinal pH, preventing harmful microbes from growing. These positive changes in the gut can help reduce overall gut inflammation. These changes may also contribute to the production of glucagon like peptide 2 (GLP2), a hormone that reinforces the strength of gut lining. Additionally, the fermentation of prebiotic fibers leads to the production of short-chain fatty acids (SCFAs), which can reduce hunger and improve the regulation of blood sugar and insulin after meals. You can increase your intake of prebiotics by eating more asparagus, chicory, garlic, Jerusalem artichokes, leeks, onions, barley, less-ripe bananas, and wheat bran. 

Pulses

Pulse is not just something you do to blend foods in a blender or food processor. Pulses contain a lot of plant protein, polyphenol antioxidants, and non-digestible carbohydrates (NDCs), such as soluble and insoluble fiber. These NDCs act as prebiotics, fermenting in the gut to form anti-inflammatory SCFAs. Some examples of pulses are beans, lentils, chickpeas, and dry peas (black-eyed peas and split peas). Pulses have an anti-inflammatory impact on gut health and work to improve digestive health by enhancing the strength of the barrier between the gut and bloodstream. A healthy gut barrier allows beneficial substances into the blood and prevents harmful substances from entering circulation. 

Avocados

Yes, avocados are deserving of their own mention in this article. Consuming avocados has been associated with beneficial health outcomes, including weight management and protection against heart disease. The healthy fats in avocados work to nourish the gut and keep you satiated. In one study, researchers assigned 163 overweight or obese adults to one of two groups for 12 weeks. Participants ate one meal per day (breakfast, lunch, or dinner) with or without avocado. The participants provided blood, urine, and fecal samples throughout the study. Researchers found that those who ate avocados developed a greater abundance of gut microbes that were more adept at breaking down fiber and producing SCFAs. 

Foods Rich In Polyphenols

Certain plants produce antioxidants called polyphenols. These are naturally-occurring compounds that protect plants from illness and damage as they grow. Consuming polyphenols can help protect the heart and brain, according to many studies. Research also shows that the gut microbiome converts polyphenols into bioactive compounds, which get reabsorbed into the bloodstream and benefit the body. The bloodstream absorbs about 5-10% of total polyphenols from the large intestine. The remaining 90-95% accumulate in the large intestine, where they offer prebiotic effects, helping to shift bad microbes into beneficial ones.

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If you deal with seasonal allergies, you understand that they can be quite annoying. You sneeze uncontrollably, develop itchy eyes, experience congestion for hours, and the sinus pressure can become quite annoying. Symptoms may result from hay fever, seasonal allergies, or allergic rhinitis. If you are like most people who deal with allergies, you probably use numerous over-the-counter (OTC) medications to combat the symptoms. Some of those medications, however, can have a long list of their own side effects.

If you are ready to leave the OTC medications behind and experiment with natural solutions, you may be in luck. Some evidence indicates that natural solutions may relieve or reduce the severity of symptoms. If you have an understanding of the way antihistamines work, you can determine whether natural antihistamines will help with seasonal allergies.

How Do Antihistamines Work?

An allergic reaction is the immune system’s response to an otherwise harmless substance. That substance can be pollen, animal dander, dust, or mildew. Such a substance comes in contact with the cellist the mucous membranes in the nose, mouth, throat, or lungs. If you have allergies, the immune system releases histamine, a chemical that causes sneezing, itching, and other allergy symptoms. 

Antihistamines work to block histamine activity in order to stop the allergic reaction. According to research, many vitamins, minerals, and plants can block the effects of histamine. Continue reading to learn more about these natural antihistamines. 

Probiotics

Probiotics are microorganisms that can help improve your gut microbiome. They feed the healthy bacteria in the gut, which can help improve immune function. A 2021 review found that probiotics may help reduce and even prevent allergy symptoms. The same review suggests that probiotics may help alleviate symptoms of asthma and atopic dermatitis. Some great probiotics to consume include:

• Sauerkraut
• Kombucha
• Tempeh
• Kimchi
• Natto

Quercetin

You can find this natural antioxidant in grapefruit, okra, onions, apples, and other produce items. It is also available in supplement form, which is where you may have seen it. It is one of the most abundant antioxidants in the diet and helps to reduce inflammation, blood pressure, and the severity of allergy symptoms. A 2022 study found that quercetin may act as an antihistamine, working to reduce allergy symptoms. 

Bromelain

Commonly found in pineapples, bromelain is a compound that causes the body to make substances that fight swelling and pain. Studies have shown that bromelain is effective at reducing inflammation from sprains, tendinitis, and other muscle injuries. Regarding allergies, bromelain may help relieve respiratory symptoms associated with allergic reactions. A 2023 analysis found that bromelain proved effective against sinusitis.

Stinging Nettle

This flowering plant originated in Asian and Western Northern Africa. There is both some positive and neutral evidence surrounding stinging nettle as an effective antihistamine. One study from 2009 found that stinging nettle helped reduce allergy symptoms. A 2017 study, however, found nettle to act similarly to a placebo pill. More research is necessary to understand whether this plant is an effective antihistamine. 

Vitamin C

Vitamin C is a water-soluble vitamin that is readily available in myriad plant-based foods. Some of the best sources include bell peppers, kiwis, guavas, citrus fruits, leafy greens, and berries. A 2023 review found that vitamin C helped improve symptoms of allergic rhinitis, such as sneezing and itching.

Butterbur Bonus

As a bonus natural antihistamine option, we bring you butterbur. This marsh plant, which belongs to the daisy family, may be effective at reducing the intensity and frequency of migraine attacks. A 2023 study reported that it may be a safe and effective natural treatment for people with seasonal allergic rhinitis.

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As of now, the general treatment for hypothyroidism is taking a daily thyroid hormone replacement medication. Naturally, medications invite a long list of side effects, some of which do or don’t affect people. Forgetting to take the thyroid medication, however, can lead to other unwanted symptoms. 

If thyroid medication causes side effects, you may want to experiment with natural remedies. Some of these remedies may cause fewer side effects and better suit your overall lifestyle. That  said, they may not be able to replace a thyroid medication, so consider talking with your healthcare professional about the natural remedies in this article. 

Natural Remedies

The primary reason to experiment with natural remedies is to see if they address the root cause of the problem. Thyroid problems typically start because of the following reasons: 

• Stress
• Poor diet
• Lacking nutrients in the body

If you change your diet and start taking certain supplements, you may benefit your thyroid health. Those options tend to have fewer side effects than taking a thyroid medication. Additionally, taking an herbal supplement to address an under-active thyroid may be an alternative option if you do not respond positively to medications. That said, if you have Hashimoto’s disease, the most common cause of hypothyroidism in the U.S., alternative remedies may not be effective. If you want to experiment with natural remedies, consider adding the following to your treatment plan. 

Consider Some B Vitamins

As you will learn in this article, there are certain vitamins and minerals that positively affect the thyroid. Low thyroid hormones can affect the body’s B-12 levels, so taking a B-12 supplement may help repair some of the damage done by hypothyroidism. Additionally, taking a vitamin B-12 supplement may counteract the tiredness that is common with hypothyroidism, which can also affect B-1 levels. Consider eating more peas, asparagus, beans, sesame seeds, wild caught tuna, and eggs if you want to add more B vitamins to your diet. 

Adopt A Gluten-Free Diet

Many people with hypothyroidism tend to maintain a gluten-free diet because a significant number of them also have celiac disease. If you have celiac disease, gluten triggers an immune response in the small intestine. As of now, research does not support a gluten-free diet as a viable treatment option for hypothyroidism. That said, many people with Hashimoto’s disease tend to feel better after adopting a gluten-free diet. More research is necessary about the relationship with gluten and hypothyroidism. 

Take Selenium

The National Institutes of Health (NIH) states that selenium is a trace element that plays a part in thyroid hormone metabolism. In Hashimoto’s disease, the immune system attacks the thyroid and typically reduces the amount of selenium in the body. Researchers note that supplementing with selenium may help balance thyroxine (T4) levels in some people. If you decide to take a selenium supplement, consult your healthcare professional because every person requires a different amount. If you want to eat more selenium, focus on flaxseeds, chia seeds, broccoli, cabbage, lima beans, Brazil nuts, spinach, sunflower seeds, and brown rice. 

Sugar-Free Diet

Although people with hypothyroidism may be sensitive or allergic to gluten, they are not necessarily allergic to sugar. Upon eating sugary or processed foods, you can develop higher inflammatory markers in the body. Inflammation slows the conversion of T4 into triiodothyronine (T3), which is another thyroid hormone. If this conversion is slow, then you may experience worse symptoms. Sugar only leads to bursts of short-term energy, so eliminating it from your diet may regulate energy levels. Removing sugar from your diet may also help regulate stress levels, which can impact thyroid function. 

Add More Probiotics To Your Diet

One NIH study found a link between hypothyroidism and problems in the small intestine. Study authors noted that altered gastrointestinal motility that was common with hypothyroidism caused small intestinal bacterial overgrowth. That ultimately leads to chronic digestive symptoms, such as diarrhea. Researchers suggest that probiotics promote the growth of healthy bacteria in the stomach and intestines. Although there are probiotic supplements available, many dietary sources offer beneficial probiotic strains. Fermented vegetables, kombucha, miso, natto, kefir, and some yogurt are useful probiotic foods.

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Curtido is a fermented Salvadorian slaw made with cabbage, carrots, onions, and oregano. It is easy to make and is chock-full of beneficial probiotics that encourage healthy digestion. It typically accompanies pupusas, but you can enjoy it on its own as a healthy side dish. In fact, curtido has a slightly crunchy texture and fresh and clean flavor that is highly addicting!

The great thing about curtido is that the flavor only gets better the longer it ferments. It will keep fresh in the fridge for months, so long as you preserve it in an airtight container. Think of this side dish or condiment like the Central American version of sauerkraut. It’s fun and easy to make, and you can customize it based on your taste preferences. For example, this recipe includes optional slices of jalapeño, but you don’t have to include it if you don’t appreciate spice. We have to say that it gives it a powerful kick that is pleasant and addicting.

The key to making a great curtido is slicing the ingredients evenly. Much like coleslaw, you don’t want super think slices of carrot mixed in with thin cabbage slices. For this reason, remove a couple outer leaves of cabbage and save them for jarring. At that point, you can use a mandoline slicer or cheese grater to shred/grate the ingredients. Jar the ingredients and let the fermentation begin!

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Simplicity is the key ingredient in this simple recipe. You don’t need a long list of ingredients to create a flavorful, nourishing recipe. That is why we love these fermented carrots, which are 100% raw vegan and acceptable for cleansers to enjoy. Unlike pickled recipes, this recipe doesn’t contain any vinegar. You only need sea salt, warm water, an optional garlic clove, and the carrots, of course. What you will need, however, is a sealing option. Two sealing options include the Pickle Pipe and the Fido Jar.

The Pickle Pipe is a zero fuss, easy to clean, affordable option for anyone looking to get into the fermentation game. The Pickle Pipe creates a seal with with a simple silicone disk, along with the metal ring that comes with the jar. The “pipe” portion of the silicone disk has an opening that only pressures open as the gasses build up inside the jar. That’s why this is great because you just set and forget!

The Fido Jar creates an incredible anaerobic sealed environment and is equally as easy to clean as the Pickle Pipe. There are no crazy parts to clean and you can line up the jars in the kitchen to ferment. You do have to “burp” the jars every day to help let the gasses out, but they work efficiently. You just can’t set and forget them like the Pickle Pipe.

There are other fermentation jars that you can use, but these are very easy to use. You can use air-lock lids or traditional fermentation crocks.

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Inflammation is something that you can’t always see or feel, but it can slowly harm your body over time. Left unchecked, inflammation can increase the risk of premature aging and chronic diseases. There are actions you can take to help reduce the damage, which is why we gathered information from dietitians about how to do that. According to research, you can do little things every day to help reduce inflammatory markers and improve overall health. 

Sip Some Ginger Tea

Most people with inflammatory disorders, such as arthritis, tend to experience pain or stiffness. In order to reduce swelling in the joints or the general discomfort of inflammatory flare-ups, health experts encourage you to drink ginger tea. Ginger exhibits anti-inflammatory properties and various antioxidants that fight oxidative stress, a contributing factor to chronic inflammation. 

Sprinkle In Some Seeds

Enjoying a salad? Add some sunflower or pumpkin seeds! Enjoy a smoothie or bowl of oatmeal? Incorporate some chia, hemp, or flax seeds! Dietitians encourage people to consume about two tablespoons of seeds per day because they are rich in fiber, protein, and lots of omega-3 fatty acids. Consuming more omega-3s provides your cell membranes to make more omega-3-derived metabolites, most of which turn off inflammatory responses or turn on healing responses that repair cell tissue and damage caused by inflammation.

Opt For Phytonutrient-Rich Foods

According to studies, phytonutrients are active compounds in plant-based foods that have proven to reduce inflammation. In addition to their anti-inflammatory effects, phytonutrients exhibit anti-aging, neuroprotective, antioxidant, and antimicrobial properties, among other health benefits. The easiest way to add more phytonutrients to your diet is by eating a variety of colorful fruits and vegetables. Studies show that people who consume more fruits and vegetables have lower levels of inflammatory markers in their blood than those who consume fewer plants. 

Limit Refined Oils

Canola, vegetable, soybean, corn, sunflower, and safflower oils all fall under the refined oil umbrella. These oils contain high amounts of omega-6 polyunsaturated fatty acids. Although omega-6s are beneficial in moderation, too much can raise inflammatory markers in the body. One study found that linoleic acid, an omega-6 polyunsaturated fat, increased the risk of oxidative stress and chronic low-grade inflammation. Instead of refined oils, opt to use healthier oils like olive oil, coconut oil, or avocado oil.

Eat More Fermented Foods

Gut health has been trending for quite some time, and for good reason! More and more research confirms that there is a strong link between gut microbiome and inflammatory responses. The healthier the bacteria are in your gut, the less likely you are to have high inflammatory markers in the body. In order to nourish the bacteria in the gut, consume more fermented foods, including yogurt, kefir, sauerkraut, kimchi, tempeh, miso, and kombucha. 

Prioritize Prebiotics

While fermented foods are great for the gut and provide probiotics, you need something to feed those probiotics. Prebiotics are types of fibers that act as food for probiotics, in addition to playing a role in reducing inflammation. If you consume a lot of high-fiber foods, you may have prebiotics in your diet already. If you want to consume more prebiotics, focus on leeks, garlic, onion, asparagus, Jerusalem artichokes, bananas, and sweet potatoes. 

Spice It Up

Easy up on the salt and focus on enhancing your food with spices that keep inflammation at bay. Research shows that many spices contain powerful anti-inflammatory compounds. These spices interact with chemical pathways in the body associated with inflammation. Some of the most well-researched anti-inflammatory spices are ginger, cinnamon, and turmeric. A little pinch goes a long way, so start adding turmeric to your rice or potatoes, cinnamon to your oats or smoothies, and ginger to vegetables or smoothies.

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In a world that is seemingly out of your control, taking care of yourself in little ways can make a huge difference. Eating foods that nourish the body, mind, and soul is one of the easiest ways to do this. Caring for yourself via your diet can help keep you in tune with your hunger cues, but the foods you eat also influence your mental health. In fact, what you put on your plate can increase the production of dopamine, your body’s feel-good hormone.

What Is Dopamine?

Dopamine is a type of neurotransmitter that the body makes. The nervous system uses it to send messages between nerve cells, which is why scientists refer to dopamine as a chemical messenger. Dopamine also plays a role in how you feel pleasure, helping us strive, focus, and find interest in things. The body spreads it along four major brain pathways, and you don’t notice it until a problem arises. Too much or too little can lead to varying health issues, including Parkinson’s disease, although other conditions are much less dire.

It’s hard to pinpoint a single cause of most mental health disorders and challenges. Researchers speculate, though, that they are often linked to too much or too little dopamine in different parts of the brain. Some research shows that attention deficit hyperactivity disorder (ADHD) may be due to a shortage of dopamine. Drug misuse and addiction is often because drugs satisfy the brains’ natural reward system. Repeated drug use, however, raises the threshold for that kind of pleasure, meaning you need to take more of that drug to get the same dopamine rush. At the same time, drugs make the body less able to naturally produce dopamine. If you want to naturally increase dopamine levels, though, the following foods may come to your aid.

Coffee

In moderation, coffee exhibits several health benefits, especially if the coffee beans are high quality. Drinking a cup of coffee a day can help increase dopamine levels because caffeine signals the body to produce additional dopamine. You don’t necessarily have to drink coffee to help the body produce more dopamine. Matcha, chocolate, green tea, and other caffeinated teas can increase the body’s dopamine production. Consider a morning cup of caffeinated tea or coffee an investment in your overall mood. 

Foods High In B-Vitamins

If the body is low in B-vitamins, it is unable to produce enough dopamine, according to health experts. Vitamin B6, specifically, is essential for the synthesis of many neurotransmitters, including dopamine, serotonin, GABA, and melatonin. Most B-vitamins are fairly easy to obtain from a variety of food sources. In the case of vitamin B6, you can easily include more of it in your diet by eating avocados, pistachios, quinoa, bananas, sunflower seeds, nutritional yeast, acorn squash, chestnuts, hazelnuts, oranges, sesame seeds, and tomatoes. 

Nuts And Seeds

Nuts and seeds contain heart healthy fats and vital protein, but they also contain an essential amino acid that works with dopamine. Nuts and seeds contain L-tyrosine, which the body breaks down and converts to dopamine. Peanuts, almonds, pumpkin seeds, and sesame seeds, for example, are great sources of L-tyrosine. Anytime you want to boost your happiness, snack on some high-quality nut butters and trail mixes.

Chocolate

Sweet treats are tricky when it comes to dopamine because they work in two ways. Sweets tend to produce serotonin, the feel-good hormone, in the body. Chocolates also contain small amounts of phenylethylamine (PEA), a compound that stimulates brain cells to release dopamine, according to studies. PEA is also associated with falling in love! That said, the quality of chocolate is very important. Ideally, you should consume fair-trade dark chocolate instead of chemically manufactured candy bars. 

Probiotics

There is a clear connection between the gut and brain, with scientists referring to the gut as the second brain. Certain species of bacteria that inhabit the gut are capable of producing dopamine, which may positively impact mood and behavior. Although research is limited in this area, some studies suggest that, when consumed in enough quantities, certain strains of bacteria may reduce symptoms of anxiety and depression. Dopamine production likely plays a role in the way probiotics improve mood, but more studies are necessary on this topic.

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Is it possible to improve the immune system? This can seem like an impossible feat, especially if you regularly get sick. The immune system does an excellent job at fighting off harmful bacteria, viruses, and microorganisms, but it fails on occasion. While there isn’t a magic supplement that makes sickness go away, there are things you can do and foods you can eat to help optimize immune function.

What Is The Immune System?

The immune system is a protective network of organs, proteins, and white blood cells that help protect the body from foreign substances. Upon coming in contact with substances like viruses, bacteria, pathogens, or fungi, the immune system works to neutralize and remove them from the body. The immune system works nonstop to protect the body, even if you don’t notice it. You only notice when the immune system is compromised because you fall ill. If the immune system is under-active, you may be at a higher risk for developing severe infections and tumors of immunodeficiency. An overactive immune system can result in allergic reactions and autoimmune diseases. 

We want to clarify that you cannot boost immune function overnight. The goal is to strengthen your immune system’s response with various lifestyle changes and through the use of immune-boosting foods, herbs, and supplements, which we detail below. 

Astragalus Root

Astragalus is in the bean and legume family and has a long history of use in herbal medicine. People have used it to help fight diseases and improve immune function. Astragalus root has been used as an adaptogen in Traditional Chinese Medicine for thousands of years. A recent review found that astragalus-based treatment significantly improved toxicity induced by drugs, including cancer therapies and immunosuppressants. The extract of the root may also protect the body from gastrointestinal inflammation. 

Ginger

Before recorded history, Ayurveda practitioners relied heavily on ginger’s immune boosting abilities. The belief is that ginger breaks down accumulated toxins in the body’s organs because it has a warming effect. Ginger root exhibits potent anti-inflammatory properties that help the immune system fend off bacteria and viruses. It may even treat inflammatory disorders caused by infectious agents like viruses, pathogens, and bacteria.

Elderberries

Both the berries and flowers of the elderberry plant have been used for thousands of years in herbal remedies. Even Hippocrates, the “Father of Medicine,” understood that elderberry was necessary for optimal immune function. He used elderberry because it helped fight off colds, flu symptoms, allergies, and inflammation. Elderberries are naturally rich in vitamin C, flavonols, and anthocyanins, all of which exhibit antiviral, antioxidant, and anti-inflammatory properties. One study found that elderberry extract was able to reduce the duration of the flu in people who consumed it within 48 hours of the onset of symptoms.

Turmeric

This bright, yellowish orange spice is a key ingredient in many cuisines around the world. It also has a place in alternative remedies, exhibiting powerful anti-inflammatory and potential anti-cancer properties. Consuming turmeric may help reduce chronic inflammation, which increases the risk of heart disease and diabetes. Recent studies found that turmeric boosts immune activity in human cells. Consume turmeric with a little black pepper because the piperine in black pepper increases the bioavailability of turmeric. 

Probiotics

The gut can influence immune function, so optimizing gut health can benefit the immune system. Probiotics are healthy bacteria that help the body digest nutrients that encourage the detoxification of the colon. Research indicates that probiotic organisms may induce different cytokine responses in the body. Supplementing with probiotics in infancy may help prevent immune-related diseases in childhood because probiotics improve gut mucosal immune system. 

Zinc

This mineral exists in a variety of different foods (learn more about them here), but you can also consume it in the form of a supplement. Zinc encourages the body to produce more immune cells and may help reduce the severity and duration of infections. In fact, short-term use of zinc supplements has been shown to reduce the duration of viral colds in adults. Researchers identified that mild zinc deficiency may lower immune activity, but taking too much zinc can also weaken immune function. For that reason, consult with your doctor if you choose to take a zinc supplement. 

Vitamin D

Vitamin D deficiency has been associated with an increased risk of autoimmune disorders and susceptibility to infection. Research indicates that vitamin D works to promote protective immunity and maintain immune tolerance. One study that involved 19,000 participants showed that people with lower vitamin D levels were more likely to report upper respiratory tract infection than people with sufficient levels. The body can produce vitamin D via UVB spectrum sunlight absorption, but you can also find it in  a minimal amount of food sources and supplements. 

Green Tea

Several studies evaluated the green tea’s antioxidant profile and whether or not it has immunomodulatory properties. Green tea works as an antifungal and antiviral agent, so it may be beneficial for immunocompromised patients. Green tea also contains Epigallocatechin (EGCG), which is a powerful antioxidant that protects cells from damage. Not only does this catechin work to enhance immune function, but it may also regulate blood sugar and encourage weight loss.

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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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