Farting or passing gas is a natural part of life, even though it may be a little embarrassing, especially in an office or elevator. Most people don’t think twice about their farts, as flatulence is the byproduct of the digestive system breaking down food and nutrients. When you chew, eat, and swallow, gas builds up in the gastrointestinal tract. The body is able to absorb some of this gas, and it releases what it can’t absorb in the form of burps or farts. 

As much as you don’t want to admit it, farting is a good thing, as it helps you avoid gas build up in the digestive system. When too much gas builds up in the body, you can experience bloating and uncomfortable stomach pain. Just because passing gas feels good and helps you avoid bloating, you shouldn’t ignore your farts. Health experts encourage people to pay attention to frequency, smell, and whether or not they accompany other digestive symptoms. Your farts can clue you in to what’s going on with your health. Continue reading to learn what they are trying to tell you.

Scent-Free Farts

These are the dream, right? To tell you the truth, most gas is odorless and stems from swallowing air, according to gastroenterologists. If you inhale your food quickly, chew wads of gum, or drink a lot of carbonated beverages, it is very common to pass gas or burp. This is normal, but if you want to reduce the amount of flatulence you produce, consider dialing back your carbonated beverage intake. Additionally, eat more slowly and make sure that you chew your food thoroughly. 

Your Farts Smell So Bad

As stated previously, most gas is odorless, but every now and again, a fart is so powerful that it can clear a room. If your farts stink to high heaven, it’s time to look at your diet. Consuming lots of sulfur-rich foods, including Brussels sprouts and broccoli, can give your farts that rotten egg aroma. The same stench that comes from those cruciferous vegetables can also come from cheese, beans, dried fruit, wine, garlic, and onions. More often than not, you don’t have to worry, but you may want to see a doctor if the stink persists. The last thing you want is for irritable bowel syndrome or inflammatory bowel disease to be the culprit. 

You Fart And Poop More Often Than Normal

Stress can affect so many areas of your health, which means it can affect your digestive system as well. Health experts say that people under a lot of stress tend to have poor digestion. Oftentimes, this stems from eating late-night snacks, processed foods, and lots of air that you swallow unintentionally. Anxiety can also do a number on your digestive tract. If you feel that you are farting and eliminating more than usual, ask yourself if you are stressed. If you find that you are battling stress, take time to relax with meditative techniques. Use aromatherapy, meditation, deep breathing, and other relaxing practices to get your digestive tract back and eating habits to normal. 

Burning Farts

If it burns going in, then it burns going out. Eating too much spicy food can have a severe effect on your digestive tract. The body contains receptors that recognize capsaicin, the compound in chiles that gives them their spice. That means that the body recognizes capsaicin as heat, so cut down on the spice if you want to pass gas that doesn’t burn on the way out. Spicy foods can also cause diarrhea, which can irritate the anus. Gradually up your fiber intake and allow your body a few days to adjust. 

Smelly Farts And Digestive Distress

If you feel abdominal pain when you pass gas, then a food intolerance may be the culprit. For example, if you drink milk or eat cheese and feel cramps and experience lots of flatulence that wreaks, you have lactose intolerance. That means that your body cannot absorb lactose until it gets to the small intestine. Bacteria break it down there and the body releases foul-smelling farts as a result. If you have stomach pain and pass smelly farts but don’t know what the culprit is, consider taking a food allergy test to see what isn’t agreeing with your system.

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The foods you eat can either harm or benefit the body. People have an addiction to processed foods, refined sugars, caffeine, and other unhealthy foods that offer little to no nourishment. This type of diet is at the root of many common and preventable illnesses, including type 2 diabetes, obesity, and cardiovascular disease. It doesn’t have to be this way, though. In fact, you have the power to eat your way to a longer life. 

Many people know that they should eat foods that make the body feel good, but seldom does this happen. So many foods can help fend off disease, so why not turn to those foods that promote longevity? Eating for longevity is not a new concept, especially when you consider the various blue zones around the world. A diet rich in omega-3 fatty acids, complex carbohydrates, fiber, lean protein, and phytonutrients makes you feel good and may add more years to your life as well. Continue reading to learn about seven foods that can contribute to a longer, healthier life. 

Nuts

Rich in an assortment of healthy fats, fiber, antioxidants, phytosterols, minerals, and protein, nuts are low-glycemic foods that everyone should consume. Well, maybe don’t consume nuts if you have a nut allergy. Nuts are rather high in calories, so it’s best to eat them in moderation, for example, a handful as a snack or on top of a salad. According to studies, nuts have heart-healthy compounds that may help reduce cholesterol. 

Blueberries

Blueberries may not automatically add 20 years to your life, but they can help protect against harmful diseases. They also contain vitamins, minerals, and an impressive antioxidant profile. Antioxidants are natural compounds that help to protect your cells from free radicals, which can increase early signs of aging. The antioxidants in blueberries have exhibited abilities to reduce the risk of neurodegenerative diseases like Alzheimer’s or Parkinson’s.

Pomegranate

Speaking of antioxidants, pomegranates are rich in phytochemicals that exhibit antioxidant activity. According to several studies, punicalagin, the signature phytochemical in pomegranate, has anti-cancer, cardio-protective, and brain-boosting properties. One study monitored patented with sever carotid artery blockages. They drank one ounce of fresh pomegranate juice daily for one year. The results indicated a 30% reduction in atherosclerotic plaque, a major contributor to heart disease. In a different study, participants who drank fresh pomegranate juice for one month improved memory and overall cognition. 

Beans

Beans, beans, they’re good for you heart, and apparently a longer life! Researchers state that beans and other legumes help to stabilize blood sugar and protect against colon cancer. Beans are actually the most nutrient-dense starch source, and they act as anti-diabetes and weight loss-promoting foods. Beans promote satiety because the body slowly digests them, preventing cravings. Eating more legumes like peas, lentils, or beans twice a week may also reduce the risk of colon cancer. 

Onions And Garlic

The allium family continues to exhibit more and more health benefits. Not only do onions benefit the cardiovascular and immune systems, but they also exhibit anti-cancer and anti-diabetic properties. Eating more allium vegetables like leeks, garlic, and onions also helps to reduce the risk of gastric and prostate cancers. The organosulfur compounds aid this process by detoxing carcinogens from the body and halting cancer cell growth. Organosulfur compounds release when you chop or mash allium vegetables, and you absorb more of them when eaten raw. 

Cruciferous Vegetables

These mighty nutritional powerhouses possess a unique ability to activate the body’s detoxification system. It’s best to thoroughly chew cruciferous vegetables, or eat them in shredded or chopped form, because that helps them release their anti-cancer properties. Cruciferous vegetables contain sulforaphane, a potent phytochemical that works to protect blood vessel walls from inflammatory signaling. Experts say that cruciferous vegetables are the most nutritious of all foods, and eating a variety of them can help promote longevity. 

Mushrooms

Mushrooms may be an under-appreciated food, but they provide a diverse mix of nutrients. According to researchers, women who eat mushrooms have a reduced risk of breast cancer. The aromatase inhibitors in white and portobello mushrooms work to inhibit the production of estrogen, which lowers the risk of breast cancer. Mushrooms also exhibit anti-inflammatory activity and may help to slow cancer cell growth and prevent DNA damage. 

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The days are getting shorter and the warmer clothes are emerging from the closet. Football games are on Sundays and pumpkin spice lattes are back. Fall is here, ladies and gentlemen, and so are some impressive seasonal produce items. Purchasing seasonal produce items is not only more affordable, but also much tastier and more nutritious. 

Why Buy Seasonally?

Purchasing seasonal produce is one of the freshest ways to eat. Some items are available year round, but the best time to eat them is when they are in season. If you can connect with local growers and farmers at farmer’s markets, that’s an even better way to get your produce. Plus, you may learn a bit more about the produce you purchase from them! Buying locally and seasonally means that your produce doesn’t have to travel far from where it was picked. Unlike out of season produce, seasonal produce does not require early picking for long travel and distribution. Seasonal produce has more time to ripen on the vine, which actually increases the nutritional content. 

Pears

Pears are available throughout the year, but the fall season yields a wider range of varieties and flavors. It’s important to pick pears while they are still firm and allow them to ripen on counter. Pears are what you call a hydrophilic food, meaning that they’re water-loving and fill you up quickly. According to nutritionists, the complex carbohydrate called pectin acts as a natural detoxifier. 

Green Beans

Many people enjoy green bean casserole as a classic fall dish, but you can create much healthier recipes using fresh green beans. They are great sources vitamin K and a significant amount of silicon, which is a mineral that supports healthy connective tissues and bones. The fiber content helps to smooth out the digestive process, while the phytonutrients help to fight free radicals in the body. 

Beets

Beets are edible from their bitter leafy tops down to the vibrantly crimson bulbous root. People either love or hate them, as they offer an earthy flavor. Red beets are the most popular varieties, but some stores and farmer’s markets carry other interesting varieties, including candy cane or golden beets. Beets are excellent sources of nitrates and may support healthy blood pressure levels. They also contain phytonutrients called betalains, which exhibit anti-inflammatory and antioxidant benefits. 

Grapes

Grapes are available throughout the year, but the best and freshest flavors are available during the fall. Champagne grapes, concords, and other holiday varieties are abound! Grapes contain resveratrol, which is an anti-inflammatory compound that keeps the skin looking young. They also offer various antioxidants, vitamin C, and vitamin K. Avoid wilted stems or wrinkled grapes in a bunch because the rest will soon follow suit. 

Brussels Sprouts

Some people might say that Brussels sprouts are misunderstood, while others understand them perfectly. Belonging to the cruciferous vegetable family, Brussels sprouts are excellent sources of vitamin K and organosulfur compounds, which have antioxidant properties that protect cells. During fall, you can often find Brussels sprouts on the stalk, and they are the freshest in that form. 

Persimmons

The persimmon is a delicacy from East Asia, but they have grown popular in recent years. These orange fruits look like smaller, yellowish tomatoes and they offer protective compounds like lycopene and beta-carotene. It’s important to only eat them when they are ripe, otherwise they have an unpleasantly tart flavor. Hachiya and Fuyu persimmons are the two varieties that grow in the U.S., and you can only buy them during fall. 

Cranberries

Fresh cranberries, not cranberry sauce or other sugary canned varieties, are only available for a limited time during the fall. Once they are gone, you don’t see them again until next fall. This holiday staple exhibits powerful phytonutrients, manganese, dietary fiber, and lots of vitamin C. According to several studies, they help to improve skin, eyesight, and may even lower bad cholesterol levels. Look for brightly colored berries and skip the bags that have shriveled or discolored berries. 

Okra

People think that okra only belongs in a deep fryer, but there are so many other ways to prepare it. Chefs worldwide use okra for its thickening properties. From gumbo and other stews to traditional Indian curries, okra is an amazing vegetable with an impressive nutritional profile. Okra pods contain vitamins C & K, lots of fiber, and folate. When shopping for okra, look for pods that are bright green, firm, and no longer than four inches. 

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MSM Sulfur is an herbal supplement intended to help cleanse and nourish your skin, hair, nails, tendons, ligaments, and muscles.

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The decisions you make in the grocery store will directly influence how your body functions. Most people are unaware of the fact that they regularly purchase and eat inflammatory foods that cause bloating, gas, poor digestion, and more. These are inflammatory reactions to invasive chemicals, microbes, or plant pollen. Experiencing these symptoms every once in a while is not life-threatening, but constant inflammation can cause serious problems. 

If you can rule out food poisoning or the flu and continue to experience acid reflux, cramping, or diarrhea, you could be experiencing chronic inflammation. Chronic inflammation is your enemy, because the body is no longer responding to neutralize a foreign invader. The Standard American Diet, also known as the common Western diet, messes with the gut microbiome, decreasing the amount of good bacteria and upsetting the stomach. This can lead to digestive issues, arthritis, diabetes, and life-threatening conditions like cancer, heart disease, and dementia. 

Foods That Cause Inflammation

Trying to decrease inflammation in the body? The most important foods to eliminate from your diet include sodas, sugary beverages, margarine, lard, shortening, refined carbohydrates (such as white bread, pastries, or processed snacks), fried foods, red meat, and processed meats. As you may be aware, these inflammatory foods are not surprisingly bad for your health. Most of these foods have been linked to type 2 diabetes and heart disease, and they are associated with excess inflammation. These foods also contribute to obesity, another condition that increases your risk of chronic inflammation. 

Foods That Fight Inflammation

Some foods cause inflammation, while others work to reduce inflammation. Most of the foods that have anti-inflammatory properties are plant-based and unprocessed. The minimal processing helps these foods retain their nutrients and anti-inflammatory properties. Protective plant compounds are in the following foods:

Root Vegetables

Root vegetables are hearty, comforting, and loaded with a diverse mix of antioxidants that support immune function. These veggies are also rich in fiber, complex carbohydrates, and vitamins A and C. Vitamin A helps to encourage tissue healing and reduce inflammation and vitamin C supports collagen production and toxin elimination. The best root vegetables to include in your diet are carrots, parsnips, sweet potatoes, beets, celery root, rutabaga, kohlrabi, turnips, ginger, turmeric, and horseradish. 

The Allium Family

We’re talking about the allium family, not The Adams Family. This family of vegetables includes garlic, onions, leeks, shallots, chives, and scallions. All of these are rich in flavonoids and organosulfur compounds, which have been known to inhibit tumor growth, according to laboratory studies. Allium vegetables also contain a lot of vitamin C and other compounds that naturally decrease inflammation in the body. 

Nuts And Seeds

According to several dietary studies, people who regularly incorporate nuts and seeds into their diet have lower inflammatory markers of C-reactive protein. It’s not healthy to snack on nuts all day, but experts say that swapping three servings of red meat with three small servings of nuts or seeds per week helps lower C-reactive protein. Nuts and seeds are also rich in omega-3 fatty acids, which help reduce other inflammatory markers. 

Herbs And Spices

If your seasoning game is on point, then you are two steps ahead of everyone else. We are talking about the use of herbs and spices, though, not pre-blended spice mixes with preservatives and flavorings. Various herbs and spices, including fennel, parsley, basil, dill, ginger, turmeric, black pepper, and more, have antioxidants and polyphenols that help reduce and prevent inflammation. 

Cruciferous And Leafy Green Vegetables

Cruciferous vegetables, which include cabbage, cauliflower, broccoli, and Brussels sprouts, all have detoxifying properties. They are low in calories and provide anti-inflammatory benefits that help to combat heart disease and other conditions caused by chronic inflammation. Leafy greens are also beneficial for clearing up inflammation. In fact, nutritionists say that consuming leafy greens can undo a lot of inflammatory damage that comes from eating a poor diet. 

Winter Squash

Winter squash may be some of the most comforting and delicious vegetables in existence. Acorn, butternut, spaghetti, kabocha, delicata, and pumpkin squash are some of the most nutritious squash varieties to consume. Many of these squash contain cucurbitacins, which work to stop the production of inflammatory enzymes. Winter squash are also rich in vitamin A and vitamin C. 

An anti-inflammatory diet will vary for each individual. Something that has anti-inflammatory properties may actually cause inflammation in someone with a sensitive system. All you can do is experiment with the foods listed in this article and see if they help your situation. 

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They’re stinky and nutritious.
They’re all together delicious.
We promise this isn’t fictitious.
The allium family!

A cuisine without allium vegetables is non-existent. Onions, shallots, scallions, garlic, leeks, and chives are all members of the Allium genus and are often the base of so many dishes. Cooking without them would be criminal! They set up the foundational flavors, and we fail to recognize them as featured ingredients. Here at Dherbs, we consider them to be the lead roles because they pack a powerful, nutritional punch. 

About The Allium Family

It all started with Papa Garlic. Okay, not really, but the word allium is in fact the Latin word for garlic. If you’ve cooked with allium-rich vegetables, then you know about their potent aromas. For example, the sulfur compounds in onions and garlic make you cry, but studies found that these compounds exhibit anti-cancer, anti-fungal, anti-inflammatory, antibacterial, and antioxidant activity. One way to maximize these compounds is to let them sit for a few minutes after cutting them. Don’t throw them in the pan immediately because the resting time allows the enzymes to release, transforming into more beneficial forms. Step away from the chopped vegetables, though, unless you feel like tearing up. 

It’s very easy to incorporate allium-rich vegetables into your everyday meals. From breakfast to lunch to dinner, you can sneak these vegetables into almost any meal, except for sweet treats of course. Get excited about the allium family because we’re about to introduce you all the members and their health benefits. 

Leeks

We’re about to leak you some delicious information about leeks: they are some of the most underrated vegetables! On a serious note, leeks have been used in soups, stews, and stocks for centuries. They contain kaempferol, a flavonoid that may help protect damage to blood vessel lining. Leeks also work to benefit cardiovascular health by increasing nitric oxide production. This gas works to relax blood vessels, increasing vasodilation, a process that helps to decrease blood pressure. Another surprising fact about leeks is that they contain a lot of folate, an essential B-vitamin that supports cardiovascular health. 

Garlic

Garlic has a long history of remedying myriad health conditions. In fact, people used it as a healing agent during typhus, influenza, cholera, and dysentery epidemics. Garlic is rich in vitamins B6 & C, copper, potassium, thiamin, manganese, phosphorus, and calcium. Research on the organosulfur compounds in garlic suggests that they may improve immune function and decrease cancer risk by reducing inflammation and cell damage. Multiple studies revealed that the phytochemicals in garlic may also help to lower blood pressure and cholesterol levels. 

Chives

Chives are not simply garnishing herbs; rather, they are hardy allium-rich vegetables that exhibit promising health benefits. Several cancer research studies found that the sulfuric compounds in chives may prevent cancer cells from growing and spreading. The studies only tested these health properties on early stages of cancer. The choline and folate in chives also work to improve memory. Studies have shown that adults who eat more choline perform better on cognitive tests and have a reduced risk of Alzheimer’s disease. 

Onion

The almighty onion is a staple in so many cuisines, and the Ancient Egyptians used to worship them. They buried onions with pharaohs because they believed that the internal rings of the onion represented eternity. Onions are excellent sources of prebiotics, which are compounds that feed probiotics, the microorganisms in your gut. Several studies found that the prebiotic fiber in onions is more beneficial the the fiber found in certain fruits, vegetables, and whole grains.

Scallions

Known as green onions, spring onions, and scallions, these tall, green allium-rich veggies help to boost immune function and work to expel mucus from the body. The carotenoids in scallions help to improve your vision, while the sulfur compounds help to reduce blood sugar levels. Nutritionists recommend incorporating scallions into appetizers because they are rich in fiber and aid digestion. They are more nutritious in their raw form. 

Shallots

Last but certainly not least, we have shallots, which some people refer to as gourmet onions. They have a high concentration of antioxidants, which work to encourage heart health and proper circulation. The thiosulfinates in shallots prevent the formation of dangerous blood clots. Shallots also contain allicin, a beneficial compound that reduces stiffness of blood vessels by releasing nitric oxide. 

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Inflammation is a natural bodily response to injury or infection. It is the body’s way of getting more immune activity and nourishment into the specific area that needs to heal. Chronic inflammation, however, is a different story. It has the potential to be destructive and people don’t typically suspect it as a cause of poor health.

Many studies have suggested that inflammation plays a role in the development of serious conditions like Alzheimer’s & Parkinson’s diseases, cancer, and heart disease. Recent studies have also linked chronic inflammation to the development of depression and anxiety. While chronic inflammation can be influenced by genetics, other factors like stress, poor dietary choices, exposure to environmental pollutants, and smoking cigarettes can cause excess inflammation. Help decrease inflammation in the body by using the following tips in your daily life.

Skip The Sugar

Eating too much sugar can take a toll on your adrenal glands, which makes it harder for you to cope with stress over time. Consuming sugar raises inflammation levels by triggering the release of cytokines, which are pro-inflammatory. Watch out for the hidden sugars in items you wouldn’t suspect. We are referring to salad dressings, condiments, sodas, and tomato sauce.

Meditate

This may seem ridiculous to some, but meditation is a great way to reduce stress. Research has indicated that chronic stress can negatively affect the immune system, which can induce inflammation. Take about 10-15 minutes each day to meditate in some peace and quiet. If meditation isn’t your cup of tea, try to find a calming outlet or activity, like walking or yoga.

Eat A Lot Of Anti-Inflammatory Spices

Spices are the unsung heroes of the kitchen. Not only do they make the food taste good, but they also have tons of health properties. Turmeric and ginger, for instance, provide powerful antioxidants that help to fight inflammation. It is advised to pair turmeric with black pepper because that helps the body absorb the curcumin, the active ingredient in turmeric. Fight inflammation with other herbs like rose hips, garlic, and nettle.

Start Your Mornings With A Green Smoothie

Leafy greens have been known to fight inflammation in the body. Starting your mornings with a pre-digested smoothie (meaning your body doesn’t have to work to break down the food) can help kick start your metabolism and digestion. Many leafy greens like arugula, romaine, spinach, and kale can contain vitamins A, D, E, and K, all of which help to decrease levels of CRP, which is an inflammatory protein. Visit our smoothie section for creative green smoothie recipes.

Eat Sulfur Rich Veggies

Methylation is like a biochemical superhighway in the body and it helps to protect the gut, brain, and DNA from inflammation. You can support methylation by eating sulfur-rich vegetables like Brussels sprouts, cauliflower, or broccoli, all of which help to lower the inflammatory acid known as homocysteine.

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The human body contains an amazing network of systems and organs, each of which has a unique function. Everything in the body is linked and that’s how we stay alive, but our health can decline if organs or systems are not functioning properly. All of the body’s systems need to work efficiently to ensure the natural elimination of toxins. Given that the average person’s toxin exposure has exponentially increased, it is integral for the body’s detoxification systems to be operating at peak efficiency.

What Does The Liver Do?

According to ancient Chinese medicine, a physician who can harmonize the liver has the knowledge to treat one hundred diseases. As one of the hardest working organs in the body, the liver converts nutrients from the foods we eat for the body to use. When the body metabolizes fat, protein, and carbohydrates, the liver helps to stabilize blood glucose levels in order to avoid blood sugar imbalances or metabolic problems. It also helps to filter out toxins from the environment and the foods we eat, working to clear the blood of impurities. Additionally, it helps to store blood, regulate blood supply, and break down damaged blood cells for elimination.

This is all to say that the body’s ability to naturally detox is greatly affected if the liver isn’t functioning properly. When the body is flooded with toxins, one can experience chronic inflammation that further impairs the liver’s ability to do its job. To avoid toxic build-up in the body, it is recommended to limit your exposure to toxins (from the environment and food) and support liver health. Use the following herbs to promote a healthier liver.

Licorice Root

Licorice root has been used in Eastern medicine for centuries to aid with healthy liver function. According to a small study, consuming licorice root helps to increase the body’s production of interferon, which is a protein that is released to combat viruses. Licorice root also promotes the liver’s ability to naturally eliminate toxins.

Sulfuric Vegetables

While these are not considered herbs, sulfuric vegetables like Brussels sprouts, cauliflower, broccoli, and mushrooms contain glutathione. Glutathione is a potent antioxidant that helps to destroy free radicals in the body. Adding these vegetables to your diet can activate phase one and two of liver detoxification. Eat your greens like your mother told you!

Milk Thistle

Probably the most well-known herb for supporting the liver, milk thistle is rich in silymarin, which is a compound that protects liver cells from damage. Silymarin does this by repairing liver cells that have been damaged by toxin absorption. Milk thistle has also been used as a natural remedy for hepatitis and alcoholic liver disease.

Dandelion Tea

B vitamins are essential to fuel methylation, the body’s biochemical “superhighway” that is responsible its detoxing abilities. Dandelions are rich in B vitamins, so it is beneficial for the liver to drink a cup of dandelion tea. While all parts of the dandelion plant can promote liver health, it is the dandelion root that is best. Note that dandelion can be a soft diuretic, so be careful not to take too much.

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It takes determination and work to maintain healthy eating habits. Sure, eating healthy is the ultimate goal, but things like sugar, chips, fast food, soda, caffeine, alcohol, and so many other foods can get in the way. All of those foods and many more packaged and processed foods are abundant in most grocery stores, and regularly consuming those foods may be more harmful to your health than you realize.

To avoid health complications down the line, it is recommended to refrain from eating anything that is unnatural and concentrated. The link between allergies/sensitivities and food additives/chemicals is strong, considering the average American household allots about 90% of their grocery budget for processed foods. Avoiding possible health complications can be as easy as consuming whole foods in their natural state. The bioavailability and nutritional profile in whole foods is more beneficial than any processed food that contains a small percentage of vitamin C, for example.

The 80/20 rule should be applied to clean eating. People will naturally indulge, and that’s acceptable, on occasion, but these indulgences should only comprise 20% of the diet. Let’s say that you eat a fruit and vegetable smoothie for breakfast, a salad for lunch, and quinoa and sweet potatoes with sautéed vegetables for dinner. That’s a perfectly balanced day, but then you decide to have a glass of red wine and a couple pieces of dark chocolate or some pita bread and chicken. That’s an acceptable 80/20 day. It doesn’t have to be an even 80/20 split all the time because some days you may get 87% of your calories from healthy foods and 13% from not-so-healthy foods. To help you make more educated food choices, here are ingredients to avoid at all times.

High Fructose Corn Syrup

Known as HFCS, high fructose corn syrup is probably the number one source of calories consumed in the American diet. It is prevalent in a plethora of processed foods and it has been linked to weight gain, diabetes, high cholesterol, and tissue damage. It is important to be cautious when purchasing food because the food industry has noticed a decline in food purchasing with products containing HFCS. It has been renamed, so look out for fructose, fructose syrup, or fructose corn syrup on the ingredient lists.

Found In: Candy, flavored yogurt, salad dressings, most processed foods, cereals, canned vegetables, nutritional bars, and breads.

Artificial Colors

When you look at labels, common artificial food colorings include Red #40, Blue #1, Yellow #5, Red #2, caramel coloring, bixin, or Citrus red #1. There are many more, but these common food dyes can lead to eczema, asthma or behavior problems in children, reduce one’s IQ, and interrupt the brain-nerve transmission.

Found In: Fruit juices, salad dressings, sodas, processed cheese, candy, and macaroni and cheese.

Sodium Nitrites & Nitrates

These common food additives are used by food manufacturers to preserve, flavor, and add color to processed lunch meats, hotdogs, smoked fish, and bacon. Sodium nitrites and nitrates are highly carcinogenic upon entering the human body. They can wreak havoc on the bloodstream and damage internal organs.

Found In: Hotdogs, bacon, processed meat, corned beef, smoked fish, and luncheon meat.

Trans Fats

These are the fats that you never want to consume. You can identify trans fats in foods if you see hydrogenated oils in the ingredients. Trans fats are used to extend the shelf life of processed foods and are dangerous because of their cholesterol-raising nature. People who consume a lot of foods containing trans fats have a higher risk of developing strokes, heart disease, high cholesterol, and heart attacks.

Found In: Chips, baked goods, fast foods, margarine, and crackers.

Sulfur Dioxide

Sulfur additives are toxic and consuming them can lead to a variety of respiratory issues, hypotension (low blood pressure), and even anaphylactic shock. Sulfur dioxide kills vitamins B1 and E, and children are not recommended to consume it.

Found In: Dried fruit, juices, beer, vinegar, potato products, wine, and soft drinks.

BHA, BHT & TBHQ

These three preservatives are used to keep foods from changing color, becoming rancid, or changing flavor. BHA, BHT, and TBHQ are oxidants that can negatively affect the neurological system and may form cancer-causing compounds in the body.

Found In: Jello, shortening, candy, frozen sausages, gum, potato chips, cereal, microwave popcorn, margarine, cooking spray, fast foods including processed hamburgers, chicken nuggets, and fries.

Monosodium Glutamate (MSG)

This amino acid is commonly used in Asian cuisine as a flavoring agent. MSG is an excitotoxin, which is a substance that overexcites cells to the point of serious damage or death. Regular consumption of MSG can lead to depression, eye damage, fatigue, obesity, and frequent headaches.

Found In: Frozen dinners, luncheon meats, cookies, seasonings, certain Asian restaurants, some canned soups, and many snacks.

Artificial Sweeteners

Regular sugar, though still not great for the body, is actually safer to consume than artificial sweeteners. These are commonly found in “diet” or “sugar free” foods. Aspartame, which is a known carcinogen and neurotoxin, is the most common artificial sweetener that can have adverse effects on the brain. Regular consumption of artificial sweeteners can lead to fibromyalgia, chronic fatigue, emotional disorders, migraines, multiple sclerosis, or Alzheimer’s disease. Other artificial sweeteners you should stay away from or limit are sucralose, acesulfame K (ACE K), saccharin, and sugar alcohols.

Found In: Sugar free gum, sugar free sodas, pudding, breath mints, chewable vitamins, toothpaste, no-calorie waters and drinks, salad dressings, and drink mixes.

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Summer is here, which means that there is a wide variety of colorful fruits and vegetables in supermarkets and farmer’s markets. The Center for Disease Control (CDC) actually reported that only 15% of adults consume the recommended amount of fruits and vegetables every day. The rest fall short and aren’t absorbing the nutrients from these beneficial foods.

There has been a steady decline in the consumption of fresh food and an increased consumption of sugars, simple carbohydrates, and processed foods. This has lead to increased rates of obesity, cancer, cardiovascular disease, and diabetes. Supplementing your diet with multivitamins and minerals isn’t the same as getting your anti-inflammatory, anti-aging, antioxidant, and antibacterial properties from the phytonutrients.

Phytonutrients are chemical compounds that give fruits, nuts, vegetables, seeds, grains, and legumes their color. Darker colors indicate higher concentrations of phytochemicals; however, white vegetables like onions, garlic, and cauliflower also contain high concentrations of phytonutrients. There are thousands of phytonutrients and they can be classified into five major groups. These can include carotenoids (beta-carotene and lycopene), phenolics (quercetin, luteolin, and genisten), alkaloids, nitrogen-containing compounds, and organosulfur compounds (indoles and glucosinolates).

How Do You Get Phytonutrients?

You get them by eating plant-based foods! Each plant contains thousands of different phytonutrients, which act as antioxidants to protect the body from damaging free radicals. Consuming a wide variety of plant-based foods, which contain phytonutrients, can help to reduce blood pressure, improve vision, decrease inflammation, lower cholesterol, and inhibit cell damage. Below you’ll find a list of the different colors of phytonutrients.

Red

You can get these phytonutrients from things like apples, radishes, grapefruit, cherries, tomatoes, raspberries, strawberries, watermelon, and pomegranates. The phytonutrients include quercertin, ellagic acid, anthocyanidins, lycopene, and hesperidin. These help support a healthy prostate, urinary tract, and DNA health.

Green

These phytonutrients are beneficial for eye health, arterial function, healthy lungs, liver health, and overall cell health. They work to promote healthy gums and help with wound healing. The phytonutrients are lutein, isoflavones, EGCG, indoles, sulphoraphane, and isothiocyanates. Get them by eating broccoli, kale, spinach, kiwis, honeydew, avocados, and lettuce.

Yellow/Orange

Great for eye health, immune function, and growth development, these phytonutrients can be found in pineapples, peaches, papaya, bananas, pumpkin, sweet potatoes, carrots, and lemons. These phytonutrients include alpha-carotene, beta-carotene, hesperidin, and beta cryptoxanthi.

Blue/Purple

Roughly 76% of people don’t eat enough purple/blue vegetables, which are beneficial for the heart, brain, bones, arteries, and overall cognitive health. Some of the phytonutrients include resveratrol, phenolics, flavonoids, and anthocyanidins. You can get them by eating eggplants, red onion, plums, blueberries, black berries, and red grapes.

White

These phytonutrients are replete in white onions, pears, mushrooms, garlic, white beans, and cauliflower. Phytonutrients like EGCG, allicin, quercetin, indoles, and glucosinolates work to support the circulatory system, healthy bones, arterial function, and they help fight heart disease and cancerous cells.

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