Ten Things You Didn’t Know That Could Upset Your Gut

10 things you didn’t know could upset your gut

TAKEN FROM THE MAILONLINE 22082017
When it comes to a troublesome tummy, we can be quick to point the finger at well-known culprits such as wheat or dairy products — with some people cutting such foods out entirely.
But eliminating whole food groups from your diet is rarely what doctors advise, unless a specific allergy or auto-immune condition, such as coeliac disease, is diagnosed. And when it comes to irritable bowel syndrome-type symptoms such as bloating, abdominal pain and constipation, there are many less obvious triggers.
Here, we reveal the top gut saboteurs. Some of them may surprise you …
1. Apples

Apples are particularly high in fruit sugar
Yes, of course fruit is part of a healthy diet, but the National Institute for Health and Care Excellence (NICE) has recommended IBS patients limit fruit to three portions a day.
Apples are a particular problem for two reasons, explains Dr Steven Mann, a consultant gastroenterologist at the Royal Free Hospital in London.
‘Some people are fructose-intolerant, which means they don’t digest well the sugar in fruit. Apples are particularly high in this fruit sugar.’
Apples also contain sugars known as fermentable oligosaccharides, disaccharides, monosaccharides and polyols (collectively known as Fodmaps), which are poorly absorbed in some people’s small intestine and so ferment, triggering symptoms.
A low Fodmap diet is often suggested for people with IBS (see back page). Other fruits that have a high Fodmap content are stone fruits such as apricots and prunes.

2.Mayonnaise

Hormones released in response to the high saturated fat content in mayonnaise may lead to a delay in the emptying of the stomach and movement of food through the bowel, explains Dr Mann. This can cause uncomfortable feelings of bloating.

3. Branflakes
This is something of a paradox, since we’re often told that high-fibre foods such as bran are good for the bowel.
‘For those with IBS issues, such as bloating, bran can aggravate the condition,’ says Dr Mann. This is because adding a bulking agent in the form of fibre gives the bowel even more work to do, which can make symptoms such as constipation worse. Kevin Whelan, professor of dietetics at Kings College, London, says the fibre story is a complex one.
‘In the Eighties and Nineties we were telling IBS patients to eat more fibre, but now we know it’s not as simple as that. It depends on what type of fibre it is.’
NICE recommends that people with IBS should be discouraged from eating insoluble fibre (which means it cannot be absorbed by the body), including bran.
Nice says that if more fibre in the diet is needed, it should be soluble fibre (which can be absorbed) such as oats or ispaghula powder (made from the husks of plants and contained in products such as Fybogel).
So try switching that morning bowl of bran cereal for oat-based porridge. Watch out for muesli, though, as it can contain a lot of high-Fodmap dried fruit.
4. Reheated pasta
Reheated carbohydrates, such as pasta and potatoes, contain what’s known as resistant starch, which is harder for the gut to break down, says Dr Mann.
That’s because once pasta is cooked and cooled, it becomes resistant to the normal enzymes in our gut that break carbohydrates — so the gut effectively has to treat it like fibre, which can worsen IBS symptoms.
Reheated pasta may be worse than cold pasta — research has shown that the starch in cold pasta becomes even more ‘resistant’ when heated up again.
5. Coffee
The British Dietetic Association recommends drinking no more than two mugs of caffein- ated drinks a day if you suffer from IBS.

The British Dietetic Association recommends drinking no more than two mugs of caffein- ated drinks a day if you suffer from IBS
IBS: What are the symptoms of Irritable Bowel Syndrome

Consultant gastroenterologist Dr Simon Smale says people with healthy gut function can probably drink more, but those with IBS should aim to keep within recommended limits. ‘Obviously tea contains caffeine, too, but coffee is much stronger — especially coffee shop double espressos.
Caffeine can cause problems because it stimulates cell messengers which increase gut motility — so it loosens your bowel movements and can also lead to a feeling of fullness.’
6. Vegan diets
Going meat-free and dairy-free has become a trendy way of boosting your all-round health. But while a diet based entirely on plants might sound very virtuous, it may not be so saintly for your gut.
‘Vegans are a very broad church and I would say that more of them eat healthily and probably live longer,’ says Dr Smale.
‘But vegans with IBS have to be careful not to eat too many beans and grains, fruit and vegetables containing Fodmaps as they can cause bloating, pain and diarrhoea.’
Offending vegetables include onions, garlic, artichokes, mushrooms and cauliflower.
7. Alcohol
‘Booze can definitely be a trigger for IBS symptoms as it has an effect on gut motility,’ explains Dr Smale. ‘Drinking beer, for instance, may result in you having looser stools.’
And while it’s obvious that fizzy alcoholic drinks such as lager and Prosecco are more likely to leave you bloated, fizz isn’t the only booze factor bothering your gut.
‘Spirits with high concentrations of alcohol, such as gin and vodka, can delay gastric emptying which can result in pain or bloating,’ adds Dr Smale.

Booze can also trigger IBS symptoms and drinking beer may result in you having looser stools
8. Sugar-free mints

Peppermint oil capsules are a common remedy for IBS — but sugar-free mint sweets can have the opposite effect. These often contain aggravating Fodmaps such as the sweeteners sorbitol and mannitol, which can exacerbate IBS; the same is true of sugar-free gum.
Chewing gum can also contribute to wind and burping, as chewing it means you’ll take in excess air.
9. Junk food
We all have trillions of bacteria living in our gut and the balance of the different types is an area of great interest when it comes to IBS research.
As well as ‘friendly’ bacteria, some types in our guts are linked with increased inflammation, according to Tim Spector, professor of genetic epidemiology at King’s College London and head of the Great British Gut Project, and this could contribute to IBS.
According to Professor Spector, chemicals known as emulsifiers (which help mix ingredients together in some foods) are especially bad for this — killing off more helpful bacteria strains and allowing the unhealthy ones to flourish. Some research has suggested a junk-food diet can halve the number of helpful bacteria in the gut in just ten days.
10. Gluten
A well-known trigger of gut problems, gluten is a protein found in wheat, barley and rye (and so is in most bread, cakes, biscuits and pasta).
It used to be thought that gluten caused problems only in people with coeliac disease, but it’s more complicated than that.
‘There are two types of problem,’ explains Dr Smale.
‘Some people will develop coeliac disease — an autoimmune disorder where the body produces antibodies to gluten and damages the gut, causing bloating and diarrhoea. This can be diagnosed via a blood test and biopsy, and symptoms subside if the patient avoids gluten.
‘But there is another condition — where people have the same symptoms but test negative for markers in the blood test and gut damage in the biopsies — called non-coeliac gluten sensitivity.
‘These patients may respond to a gluten-free diet, but coeliac disease needs to be excluded first.’

 

 

Wildwood Flower

There are so many versions of this , and so many different singers have had a go.Lyrics vary as well . It originally a poem written in 1860.This is Reese Witherspoons version of the lyrics some i don’t like and would change to the original words which do make sense.I will put the original poem on here.The Carter family i believe wrote a tune to go with this poem and changed some of the words , or perhaps forgot them and made some up.June Carter Cash , Johnny Cash’s wife used to come on at his concerts and sing it.

I’ll twine ‘mid the ringlets of my raven black hair,

The lilies so pale and the roses so fair,

The myrtle so bright with an emerald hue,

And the pale aronatus with eyes of bright blue.

 

I’ll sing and I’ll dance, my laugh shall be gay;

I’ll cease this wild weeping  drive sorrow away,

Though my heart is now breaking, he never shall know

That his name made me tremble and my pale cheeks to glow.

 

I’ll think of him never  I’ll be wildly gay,

I’ll charm every heart, and the crowd I will sway,

I’ll live yet to see him, regret the dark hour

When he won, then neglected, the frail wildwood flower.

 

He told me he loved me, and promised to love,

Through ill and misfortune, all others above,

Another has won him; ah, misery to tell;

He left me in silence — no word of farewell.

 

He taught me to love him, he called me his flower

That blossomed for him all the brighter each hour;

But I woke from my dreaming, my idol was clay;

My visions of love have all  faded away.

Here is another version

Wildwood Flower C photo

How much water you need in a day

Quite an interesting article I have just read today.

I am always being told I don’t drink enough water.They tell me I should be drinking 2 litres a day , but really weight , gender and age also come into the equation. I personally struggle to drink anywhere near two litres or 3.5 pints.That seems an awful lot to me.But the experts say ……

How much water you should REALLY drink in a day revealed (and there’s a simple formula to use to calculate the amount you need as it’s different for everyone)

 

  • Medical research centre suggests men should drink 13 cups a day on average
  • It also reports women should drink about nine cups
  • But as every body is different a formula can work out the exact amount you need

By Imogen Blake For Mailonline

PUBLISHED: 10:13, 19 June 2017 | UPDATED: 17:00, 19 June 2017

From feeling less tired to clearing up spots, drinking enough water can cure all sorts of ills.

But the majority of people simply don’t drink enough of it.

Medical research centre the Mayo Clinic in Minnesota reveals that men should be drinking 13 cups of it a day on average, while women could consume nine.

But every person’s body is different – and the amount you really need to drink can be worked out using a simple scientific formula.

Symptoms of dehydration can include dry skin, a headache, dizziness and even fainting

How much water should you be drinking?

The formula for how much water you should be drinking:

Step 1: Take your weight (in lbs) and divide it by 2.2.

Step 2: Multiply that number by your age.

Step 3: Divide that sum by 28.3.

Step 4: Your total is how many ounces of water you should drink each day.

Divide that number by eight to see your result in cups.

If you’ve been drinking enough water throughout the day, your urine should be a very pale colour rather than a deep yellow

However if you exercise regularly, you’ll of course need to drink even more water to replace the liquid you’ll lose through sweat.The American College of Sports Medicine reports that you should drink an extra 12 ounces of water for every 30 minutes of exercise.

Your diet can play a large role in helping to keep you hydrated.

Eating foods with a high water content, such as watermelon, cucumber and celery, can help flush out toxins in your body.

However, eating salty foods can do the opposite as your body will retain fluids to help dilute the sodium you’ve just consumed – which is why we often bloat after eating sodium-rich foods, and get thirsty.

My calculation comes to 23 cups and this seems a bit excessive even for a fat B like me lol This is almost 3 litres .I worked it out for the Mrs and it was 19 cups .I noticed the calculation didn’t take into account your gender .It would seem to me the equation is wrong. 1 litre = 33.8 us fluid ozs and a cup = 8 fluid ozs

tEN uNHEALTHY” hEALTHY” fOODS

food

The very surprising  foods top nutritionists say they’d NEVER TOUCH

By SUZANNE DUCKETT FOR THE DAILY MAIL

PUBLISHED: 22:46, 16 April 2017 | UPDATED: 02:45, 17 April 2017

Hardly a day passes without some new edict being issued about the food we should be avoiding.

Superfoods are worshipped one minute and shot down in flames the next. We’re told sugar is bad (sometimes) and fats are good (but not always — and, anyway, it all depends how you eat them).

So in an effort to get to the truth, we asked the country’s leading nutritionists what foods they’ve banned from their own kitchen cupboards. Some of their choices may well surprise you…

RAW KALE

Dr Marilyn Glenville PhD is a nutritionist specialising in women’s health and author of bestselling books, including her new one Natural Solutions For Dementia And Alzheimer’s. She has women’s health clinics in Harley Street, Tunbridge Wells and Ireland.

WHY? Kale is everywhere, from salads to juices, yet Dr Glenville says she would never eat kale or other cruciferous vegetables (the family that includes broccoli, Brussels sprouts, cabbage, cauliflower, collards and kale) raw on a regular basis.

‘They are often added in handfuls to smoothies or juices, yet these vegetables are classed as goitrogens [substances that can affect thyroid function]. And as an underactive thyroid can mean weight gain, raw kale could actually be contributing to your weight problem!

‘But I would definitely eat them cooked as they carry many health benefits,’ continues Dr Glenville. ‘Even lightly steamed, the goitrogenic effect is deactivated.’

This advice is particularly pertinent to women, who are far more likely to suffer thyroid problems than men.

CANS OF TOMATOES

Model turned nutritionist Rosemary Ferguson counts Kate Moss as one of her best friends. These days she sees clients at her Harley Street clinic.

WHY? ‘Tomatoes have high levels of acidity and I’m personally concerned that this could cause corrosion of the metal of the can, increasing the possible risk of metal poisoning,’ she says.

Some cans are lined with plastic, but this may not be any better. ‘If the lining of the can is plastic it may leach into the tomatoes, and so possibly interfering with the endocrine system.

‘I suggest using passata if you can’t get hold of fresh tomatoes as it is usually sold in glass bottles, which don’t carry the above risks.’

MICROWAVE POPCORN

Jackie McCusker is a nutritionist registered with the British Association for Applied Nutrition & Nutritional Therapy and the Complementary and Natural Healthcare Council.

WHY? Although popcorn is widely seen as a healthy, low-fat snack the microwaveable version should be avoided, according to Jackie McCusker.

‘It comes in bags lined with toxic perfluorinated compounds (PFCs) — a large group of chemicals including perfluorooctanoic acid (PFOA), which has been linked to cancer,’ she says. PFCs have been used for more than 60 years in non-stick pans and food packaging, yet research in Denmark shows they are a likely human carcinogen and can cause cardiovascular and thyroid problems (a possible EU ban is being discussed).

‘The first thing you’re likely to do when opening the hot popcorn bag is put your nose in for a good sniff, but just inhaling enough of this PFOA can make you feel sick,’ says Jackie.

‘Instead, make your own popcorn using organic kernels, coconut oil, butter and a little salt.’

GLUTEN-FREE FOODS

Best-selling author and nutritionist Patrick Holford is the founder of the Institute of Optimum Nutrition.

WHY? Gluten-free products are the latest food obsession, yet nutritionist Patrick Holford is wary of gluten-free foods in general. He believes that modern wheat is the main problem rather than gluten itself.

‘Wheat does cause some people digestive problems, whereas kamut, which is an ancient form of wheat, does not. Every person in a study of irritable bowel syndrome got better on kamut, but worse when eating modern wheat,’ he says.

‘I don’t think it’s gluten that is the enemy, but rather how we’ve changed the composition of modern wheat.’

SOYA MILK

Henrietta Norton is a specialist in women’s nutrition, children’s nutrition, pregnancy and fertility. She is author of Take Control of Your Endometriosis and Your Pregnancy Nutrition Guide.

WHY? The new milk darling for your latte is not the health food that it is commonly hailed to be, according to Henrietta Norton.

‘Not only is it often highly processed before reaching us in milk or yoghurt form, but soya contains trypsin, which may inhibit protein digestion and pancreatic function,’ she says.

‘Furthermore, soya milk contains phytic acid, which can inhibit the absorption of key minerals such as zinc, iron, calcium and magnesium. The latter two of these minerals are especially important post-menopausally when, ironically, soya consumption is often recommended. ‘Instead, I eat unhomogenised and unpasteurised dairy products. These are not ideal for everyone as their “raw” nature makes them more likely to contain the bacterium listeria, — and so they are not recommended during pregnancy, for example.’

RICE — PARTICULARLY BROWN!

Gabriela Peacock is the nutritional therapist at exclusive women’s club Grace Belgravia, in London.

WHY? ‘There are health risks associated with rice and rice products, especially for those who regularly eat a large amount. Although low levels of arsenic are found in many crops, rice — organic and inorganic — has ten to 20 times more than other cereal crops as it is grown in flooded conditions which allow for easier absorption of arsenic into the rice,’ says Gabriela.

‘Basmati rice has lower levels, brown rice usually contains more arsenic than white because of the husk, while rice cakes and crackers can contain higher levels than cooked rice.

‘Rice milk is no better: arsenic levels far exceed those allowed in drinking water. When using rice, always rinse it thoroughly before cooking and use plenty of water when cooking.’

PASTEURISED CHEESE

Nutritionist Eve Kalinik is a member of the British Association for Applied Nutrition & Nutritional Therapy and the Complementary and Natural Healthcare Council.

WHY? ‘I only eat unpasteurised cheese for its amazing probiotic benefits that can be found in just one simple slice,’ Eve says.

‘The pasteurised versions are heat treated — meaning you don’t get the natural microbial benefits that are so important for the health of the gut.

‘I tend to opt for ewe’s or goat’s cheese such as manchego, pecorino or halloumi, but parmesan is excellent, too, and you can get the unpasteurised versions of these in many supermarkets now.’

PROBIOTIC YOGHURT

Shona Wilkinson is a nutritionist and health writer.

WHY? ‘This trendy supplement is often packed full of sugar, which defeats the object of taking it in the first place,’ she warns. ‘Probiotics are also known as “live cultures” or “good/friendly bacteria” and are excellent to take for the digestive system. The majority of your immune system cells come from the digestive tract so it’s important to have good gut health for the immune system.

‘The problem is that probiotics are very delicate and are destroyed and die quite easily. They are attacked by the stomach acid so will only survive in certain forms. Capsules are the best way as they are designed to withstand the stomach acid.

‘There is one liquid probiotic which is excellent called Symprove. This “tricks” the stomach acid so that it passes through untouched.’

VEGETABLE OILS

Nutritionist and author Dale Pinnock has won awards for his healthy cookbooks.

WHY? ‘People talk about trans fats sometimes. We talk about saturated fat a lot of the time. However, one thing very, very rarely discussed are fatty acids. Vegetable oils like sunflower oil, rapeseed oil, soy/canola oil etc are packed with omega 6 fatty acids. These are important to our health in tiny amounts, but as soon as we go past the small amount we need, they are converted into substances that trigger and worsen inflammation.

‘This is inflammation at a micro level that, over time, may cause damage in tissues and has been linked with cardiovascular disease and other degenerative conditions. By avoiding such oils, we keep our intake of these potentially harmful substances very low. Instead, opt for olive oil or butter. And forget anything you’ve been told about olive oil being bad if you heat it. It’s perfectly stable at the sort of temperatures reached during normal stove-top cooking.’

DECAFFEINATED PRODUCTS

Nutritionist Caroline Skirrow is a member of the British Association for Applied Nutrition & Nutritional Therapy.

WHY? Two of the main ‘decaffeination’ processes use chemical solvents (methylene chloride and ethyl acetate).

‘Although both are deemed safe as food processing agents in liquid form, they are highly toxic as vapours and in contact with skin, and we can’t yet know the effect of long-term use. So why take the risk?’ says Caroline.

‘Any solvent residue is likely to be very small, but we are bombarded with chemically manipulated foods and products and our ever increasing “toxic load” is impacting our health. My rule of thumb is to avoid synthetic additives of any sort and go less processed where possible.

‘If you have a condition that advises caffeine restriction (eg, pregnancy, hypertension, insomnia) my advice is to hunt down some herbal teas or opt for products decaffeinated by chemical-free “Swiss water” or CO2 methods.’ beauty and fitness

Wetherspoon Chips

Wetherspoon’s make excellent chips.

 

I decided to research this and hoped to find that they were really healthy , as there is  no greasy residue left on the plate where they “used to reside”

They’re very crisp and dry on the outside but soft and fluffy inside.

The question is how do they do it?

Everyone loves their chips. I asked a manager of  Wetherspoons  about the chips. She said they have changed the chips they use fairly recently to McCains Homefries, which are just deep fried in oil.

They have had lots of favourable comments about these chips…..

I asked McCain’s how to deep fry their Home Chips. This is their response…

“Heat the oil in the pan or fryer to around 175°C/ 350°F. Place your Home chips into the basket and let them sizzle away for 3 ½ – 4 minutes, until they’re lovely, crisp and light golden. Lift the basket, shake off the oil and they’re ready to eat.”

Why everything that tastes so good bad for you?

Folsom Prison Blues

 

FOLSOM PRISON

A    A    A      bd   c  F    F     A    A    A     bd    c   F

I   hear the   train  a  com  in’   It’s roll in’ ’round the bend

A    A   A      bd     c   F     F      F      Ab  Ab     Ab    G

And I   ain’t  seen   the sun  shine   Since,  I  don’t  know  when

A     G     F    G   F    G   C    G    G     F      Ab    F    C

I’m  stuck  in  Fol som  Pris on  And  time  keeps  drag gin’  on

 

A     A     G       G   F  G   c     A     A   A   Ab   G   F

But  that  train  keeps a-rol lin’   On  down  to  San Ant one

 

A     A   A    Bb   c  F  F     A     A A    bd   C     F

When  I  was  just  a  ba-by    My   Ma-ma  told  me,  Son

A    A   bd  c   F     F     F       G  G   Ab    Ab    G

Al ways  be  a  good  boy    Don’t  ev er  play  with  guns”

A    A   G    F  G    F  G  F      G    F    Ab     F    C

But  I  shot  a man  in  Re-no    Just  to  watch  him  die

A      A  G     G     G    F   G    C     A   A     A  Ab     F    C

When  I  hear  that  whis tle blow in’    I  hang  my  head  and  cry

 

A   A    A      Bd    c    F   F     A    A  A   A    Bb   C   F

I  bet there’s rich folks  eat-in’   In   a  fan cy  din-ing  car

 

A     A   A    A    Bb   c   F     F       F   Ab   Ab  Ab   Ab  G

They’re  prob ably drin kin’ cof  fee    And  smok in’ big cig ars

 

A    A    G   F   G    F  G    F    F   G    F   Ab    F    C

But  I  know  I  had  it  com-in’   I  know  I  can’t  be  free

 

A     A     G    G    G    F  G  C      A     A       A   Ab   G     F

But  those  peo-ple  keep  a-movin’    And  that’s  what tor tures  me

 

A    A   A     A   A   Bb   c    F    F  A  A    A    A     Bb   C   F

Well if they freed me from this pris on If that rail road train was mine

A   A   A    Bb  C   F      F   F   F  Ab   Ab   Ab    G     F

I  bet I’d  move it  on     a  lit tle Fur ther  down  the  line

 

A     A   G   F     G   F       F      G    F  Ab   F   C

Far from Fol som   Pris on     That’s where I want to stay

 

A   A   G    G   G     F   G    C        A   A  Ab    G  F

And I’d let that lone some whis tle      Blow my blues a way
|—–1-1————|

|-2-2—–2———-|

|———–3-0——|

 

fOLSOM pRISON bLUES

How to completely banish stress in just THREE MINUTES (and you can do it at your desk without anyone noticing) 

 

According to Emmy-Lou Knowles, Mediation Coach and Intuitive Healer at http://www.youremmylou.com, there is – and anyone can master it.
All you need to do is close your eyes or simply stare at a fixed point if you are at your desk for example and place your feet flat on the floor for stability.

Next, turn all focus to pulling in your breath, sucking the oxygen deep into your belly through the nose as though pulling breath in through two straws up the nostrils.

Then, simply sigh. ‘A sigh is wonderful as it’s effectively telling the body that we are going to hit the reset button on the pattern,’ she said.

Then start counting the breath in and out through the nose as per the breathing ritual in the pink box.

You should repeat this eight times – or at whichever number feels good and comfortable for you – visualising and allowing the shoulders, eyes, mouth and brow to soften.

THE BREATHING RITUAL

– In for one, out for one

– In for two, out for two

– In for three, out for three

– In for four, out for four

– In for five, out for five

– In for six, out for six

– In for seven, out for seven

– In for eight and out for eight