7 Tips to Build an Anti-Bloating Lunch

1. Pack Your Own Meal

As tempting as it may be to order takeout or dine out with your work bestie, chances are it’ll be easier on your stomach (not to mention your wallet) to pack your own lunch at home. “Sometimes buying lunch out or eating out in general can contribute to a bigger bloat than eating [home-cooked] food,” Zeitlin shares.

Salt is often the culprit here, which some restaurants and fast-casual spots will add in excess. “Salt makes our bodies hold on to water, and holding on to water causes us to feel and look bloated,” the dietitian explains. Seed oils are another common ingredient used for frying, in salad dressings, and beyond that may inflame the large intestine. (Extra virgin olive oil, on the other hand, has been shown to decrease inflammatory GI markers—including bloating and constipation—in people with ulcerative colitis when compared to canola oil.)

In short, you can get ahead of bloating by preparing your own lunch at home. This will help you ensure that your meal contains non-bloating ingredients.

2. Don’t Forget Your Water Bottle

If and when bloating hits from excess salt intake, Zeitlin says it’s time to hydrate. “The key is to actually flush your body with even more water,” she shares. “I know it sounds counterintuitive, but water pushes out water; it will actually flush out the added salt and the excess water that’s hanging around.”

Of course, it’s important to sip on H2O throughout the day not only to relieve bloating but also to support your energy levels and greater health. With beverages in mind, you may want to skip the likes of sparkling water, prebiotic sodas, and kombucha if bloating is an issue. Though tasty, the carbonation in these drinks can trigger digestive distress in sensitive individuals.

In case you want to mix things up or plain H2O isn’t your favorite, you can also opt for other RD-approved beverages to help with bloating. Zeitlin recommends sipping on unsweetened green tea or dandelion tea not only at lunchtime, but also throughout the workday.

3. Rethink Your Salad Game

Salads are a lunch staple for many of us (and not just because Mason jar salads are aesthetically pleasing). Sure, they’re a great option to load up on diverse macronutrients, fiber, and ideally some protein. But they can also be a sneaky source of foods that cause bloat such as quinoa, beans, legumes, and onions.

If salad is your go-to for lunch, Zeitlin recommends prioritizing non-bloating veggies, which include:

• Romaine
• Spinach
• Fennel
• Celery
• Cucumbers
• Asparagus
• Carrots
• Avocado
• Tomatoes

“Instead of beans, get your protein from tofu, eggs, salmon, tuna, or chicken,” she adds. To beat the bloat, you may also want to pack in cooked veggies instead of raw ones. Cooked veggies are easier to digest and will thus help you keep bloating and discomfort at bay.

4. Limit Deli Meats

Prefer to bite into a sandwich over salad? Zeitlin suggests skipping deli meats that are high in sodium and thus can trigger bloating. She cites grilled chicken and tuna as worthy substitutions for protein. “Have it on whole wheat or homemade sourdough bread, which are less bloating than white flour products like white bread,” she adds.

5. Feed Your Good Gut Bacteria

As you’re building your anti-bloating lunchbox, Zeitlin recommends including fermented foods. Not only do many pack tons of flavor, but also probiotics (aka friendly gut bacteria)

and prebiotic fiber (i.e., the fuel that allows good gut bacteria to thrive). When your gut is healthy and diverse, you’ll be in a better position to keep bloating at bay.

“Add in some good gut bacteria to your lunches by including fermented foods that work as natural probiotics in your gut like kimchi, sauerkraut, and pickles,” Zeitlin advises. Fortunately, these foods are versatile regardless of which non-bloating meal you pack on a given workday. They’re great thrown onto salads for a bit of acidity, for an extra crunch in sandwiches, and simply as mouth-puckering side dishes.

Note: While probiotic and fermented foods are healthy in and of themselves, they’re not compatible with everyone across the board. For instance, those with an overgrowth of ‘bad’ bacteria in the gut may find that these types of foods trigger bloating instead of helping to get rid of it.

6. Be Selective About Protein Powder

Some mornings might get hectic and you’ll be pressed for time to prepare your own anti-bloating lunch. If your office kitchen has some things to nosh on, perhaps you can put a few ingredients together to make a smoothie. To make it a more complete mini meal, throw in some protein powder… but be mindful of the type of protein powder you choose, as some can trigger GI distress. HUM’s vegan-friendly Core Strength is a worthy option thanks to its low FODMAP (read: non-bloating) formula.

7. Keep Tabs on Portions

With this anti-bloating lunch tip, we don’t suggest restriction or not eating until you’re satiated. Instead, it’s simply to reiterate the importance of enjoying the right digestion-friendly foods until you’re comfortably full. “Even if the foods you’re choosing are helpful choices, remain mindful of the overall size of your lunch,” Zeitlin advises. “A big meal may still leave you feeling bloated and blah.”

What Relieves Bloating Fast?

These anti-bloating lunch hacks can help you build smarter meals to keep digestive discomfort at bay, allowing you to focus more on your work and less on your tummy troubles. Yet bloating may still arise from time to time, so it’ll be helpful to keep targeted, fast-acting support in your bag or on your desk. 

HUM’s Flatter Me relieves bloating fast courtesy of 18 full-spectrum digestive enzymes that help break down carbs, fats, protein, fiber, sugars, and lactose. Take it with your meal as needed to say bye to bloating and hello to a tamer tummy (If your bloating gets extra gnarly, opt for Flatter Me Extra Strength, which offers 50 percent more digestive enzymes and thus more potent relief for bloating.)

The post 7 Tips to Build an Anti-Bloating Lunch—Plus How to Relieve Bloating Fast (Just in Case) appeared first on HUM Nutrition Blog.

Q: What are the most common dietary and lifestyle factors contributing to bloating, and how can we identify and manage them?

Gaby: Foods that are difficult to digest, such as dairy or high-fiber foods, and cruciferous veggies like broccoli are the main dietary factors that cause bloating.

Q: Can you explain the role of digestive enzymes in reducing bloating and how they work within the digestive system?

Gaby: Bloating happens when the nutrients from our food don’t get fully digested. As such, the nutrients aren’t effectively absorbed and make their way to the lower gut where they ferment, causing bloating and discomfort. Digestive enzymes help fight bloating because they help break down those nutrients into smaller parts that are more easily absorbed by the body. 

Q: Are there specific foods or nutrients that naturally contain digestive enzymes or support enzyme production in the body?

Gaby: Yes! Pineapple and papaya are two fruits that naturally deliver digestive enzymes to the body. Specifically, they offer bromelain and papain, respectively, which help digest proteins.

Q: Who is a good candidate for Flatter Me?

Gaby: Flatter Me is ideal for anyone who struggles with bloating and healthy digestion. It is a popular supplement among foodies and people who enjoy indulging in delicious foods that are hard to digest.

Q: How do you take Flatter Me? 

Gaby: For best results, take twice daily with meals. Pro tip: take Flatter Me with the first few bites of your meal.

Q: What is the difference between Flatter Me and Flatter Me Extra Strength 

Gaby: Both formulas offer the clinically studied Flatter Me enzymes. However, Flatter Me Extra Strength is going to provide 50% more enzymes, making it a great option for people who need additional digestive support.

Q: What should consumers look for when choosing a digestive enzyme supplement, and are there any ingredients they should avoid?

Gaby: Make sure that your supplement offers a variety of enzymes that will help break down different parts of your meal as this will help ensure that you are getting well-rounded support. For instance, Flatter Me offers 18 digestive enzymes that will help break down proteins, carbs, fats, fiber, and even milk sugars. Formula quality is important as well. I suggest looking for a supplement that has additional third-party certifications and clinical studies to support the efficacy of its ingredients. 

Q: Can you provide any tips or strategies for maintaining a healthy digestive system and preventing bloating on a day-to-day basis?

Gaby: A healthy digestive system is all about diet. Prioritizing variety, especially when it comes to fruits and vegetables, is an excellent way to support gut health and regularity – two important markers of a healthy digestive system.Staying hydrated is also key to having a healthy functioning digestive system. A simple hack for staying adequately hydrated is to drink half your body weight in ounces of water. For example, if you weigh 130 pounds, then your goal is to drink around 65 ounces of water (or a little over 8 cups of water) daily.

Optimize your digestion with digestive enzymes, especially when enjoying meals that cause you to bloat. Flatter Me provides clinically studied enzymes to help reduce bloating and soothe digestion.

The post Ask the Registered Dietician: Bloat Edition appeared first on HUM Nutrition Blog.

Ahead, we’re covering the top 10 healthy foods that cause bloating—some of which may surprise you. Plus: RD-approved tips to reduce their effects and substitutes to consider.

10 Healthy Foods That May Cause Bloating and Constipation:

1. Sparkling water

Are you the type to keep a stash of sparkling water in stock at all times? If so, know that it can adequately hydrate you, which in theory can stave off constipation and consequent bloating. However, it also has the potential to trigger bloating post-consumption. “If you’re concerned about bloat, switch to plain H2O and watch the bloat subside,” says Brigitte Zeitlin, MPH, RD, CDN, founder of BZ Nutrition.

2. Prebiotic sodas

Prebiotic sodas are having a major moment right now—to the tune of a $262.2 million market value, per research by Future Market Insights. Not only are they tasty dupes for sugary sodas and juices; they’re also more nutritionally valuable due to their prebiotic fiber content.

“Gut-friendly seltzers with ingredients like inulin and chicory root are popular health drinks due to their prebiotic properties,” says Erin Kenney, MS, RDN, LDN, HCP, a dietitian who specializes in digestive health. “Prebiotics are substances that promote the growth of beneficial bacteria in the gut, which can improve overall digestive health. However, these ingredients can also cause bloating and gas in some people, especially if they have overgrowth of certain types of bacteria in the gut.”

That said, if you’re prone to bloating, constipation, and gas—or experience other telltale signs of poor gut health—you’re better off ditching these trendy drinks. (Zeitlin notes that the same goes for other bubbly drinks that seem healthy enough, including but not limited to kombucha.) Still itching for sippable flavors? “Choosing non-carbonated beverages with fresh fruit would be a better alternative,” Kenney shares.

3. Chia seeds

I’m a huge fan of chia seeds. They’re not only a powerhouse of plant-based protein and fiber (4.68 grams and 9.75 grams), respectively, for two tablespoons) but also highly versatile to throw into salads, smoothies, puddings, and more. However, Kenney says that they’re among the top healthy foods that can trigger bloating in sensitive individuals. “Chia seeds can absorb a lot of water and expand in the digestive tract, potentially causing bloating,” she explains. Before eliminating them from your diet completely, she advises drinking a lot of water whenever you eat chia seeds, which can help *things* keep moving along and potentially mitigate this side effect.

P.S. Upping your H2O intake is advised when eating or drinking anything fibrous, especially if you’re adding more high-fiber foods into your diet.

4. Quinoa

Kenney recognizes quinoa’s status and worth as a superfood. One cup offers eight grams of plant protein, 5.2 grams of fiber, and a smattering of vitamins and minerals including iron, magnesium, and vitamin B6. These benefits aside, quinoa may be incompatible with people who have digestive issues, in large part due to its high fiber content. “It also contains saponins, which can irritate the digestive tract for some,” Kenney explains. If you notice that quinoa leaves your tummy worse for wear after eating it, she suggests either reducing your serving size or swapping it for a different carbohydrate source such as rice.

Tip: As you’re adjusting your diet to beat the bloat, consider complementing your regimen with digestive enzymes like HUM’s Flatter Me. The vegan-friendly capsules pack 18 full-spectrum digestive enzymes to help break down foods including carbs, fats, protein, fiber, sugars, and lactose. (Those in need of more potent relief may prefer Flatter Me Extra Strength, which packs 50 percent more of these enzymes for seriously strong and fast-acting anti-bloat support.)

5. Beans and legumes

Similar to quinoa, beans and legumes (including lentils, chickpeas, and peanuts) are favored for being a healthy and hefty source of both plant protein and fiber. Nonetheless, Zeitlin warns that there can be too much of a good thing if you pack more onto your plate than your tummy can handle. She suggests aiming for no more than a quarter-cup of any legume in one serving and paying attention to how your digestion fares with that amount. “If you still notice bloat or gas, then swap the beans for tofu for [another] plant-based protein option,” she advises.

6. Cruciferous vegetables

The last fibrous foods on this list that can lead to bloating are cruciferous veggies, which include but aren’t limited to:

• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Kale

“These are a sneaky cause of bloating because they are typically touted as some of the healthiest foods to include in your day,” says Zeitlin. “This is still true: It’s their high fiber content that makes them great for you, but it also potentially [triggers] bloating.” If your stomach is sensitive, she recommends cooking these veggies instead of eating them raw, as doing so will reduce the fiber content and make them easier to digest.

7. Onions and garlic

While these alliums offer flavor and depth to many dishes, they could also give you more than you bargained for in the form of an upset stomach. “Onions and garlic contain fructans, which can contribute to digestive discomfort and bloating,” Kenney explains. This rings especially true for people with IBS or small intestinal bacterial overgrowth (SIBO). Since they’re ubiquitous in countless meals across diverse cultures, it might be challenging to do away with them completely. Similarly with cruciferous veggies, cooking them may help reduce digestive discomfort. Kenney also recommends swapping them with alternatives like green onion or garlic-infused oil, which can offer the flavors minus the fructans.

8. Peaches

Delicious as they are, these juicy fruits are a surprising healthy food that may leave you bloated after enjoying them. “They’re high in fructose and sugar alcohols, such as sorbitol, which can lead to bloating and digestive discomfort for some people,” says Kenney. If you’re not ready to give them up when they’re in season, she recommends eating them sparingly.

9. Dairy

This food category may not be a surprising bloating trigger, especially if you have a lactose intolerance or sensitivity. Still, it bears repeating that dairy is a common source of digestive distress. “Be mindful of the total amount of cheese, cottage cheese, yogurt, or cow’s milk [you consume],” Zeitlin advises. The dash of creamer or milk you add to your coffee may even be enough to instigate bloating, which may warrant opting for alt milks or taking your java black.

10. Artificial sweeteners

Artificial sweeteners are like a wolf in sheep’s clothing. You might think you’re doing yourself a favor by favoring them over refined sugar, but they come with their own potential issues. Per a 2022 clinical trial published in the journal Nature Medicine, non-nutritive sweeteners disrupted the gut microbiome of healthy participants while also hindering glucose tolerance. “These faux sugars—often with sugar alcohols that give them the sweetness without calories—disrupt your gut bacteria and cause bloat, gas, and stomach upset,” Zeitlin warns. She suggests paying closer attention to where they may lurk (e.g., in your coffee, office snacks, and other sugar-free treats) and steering clear of them. Alternatively, opting for ‘bloat-less’ snacks will help your gut stay healthier and happier *and* keep bloating at bay.

The Takeaway on Bloating and Constipation

In addition to all of the suggestions above, remember that everybody is different, and when in doubt consult your physician for any serious concerns.

The post 10 Surprising Healthy Foods That May Be Behind Your Bloating appeared first on HUM Nutrition Blog.

A dietitian and a travel expert share all the health and wellness tips you need for your next vacation. Spoiler alert: Healthy travel snacks are on the menu, and R&R is absolutely built into the itinerary.

Say Hello to Healthy Travel

Got travel on your radar? Just because you’ll be in a different environment doesn’t mean that you need to ditch your daily wellness routine. That said, if you’re on a well-earned vacation, you very well can—and oftentimes should—give yourself a break and let loose a little.

If you want to feel your best (read: balanced) en route—whether by plane, train, car, or boat—and once you arrive at your final destination, heed the expert-vetted insights ahead.

What to Pack: Wellness Travel Essentials

Suitable clothing, toiletries, and the like aside, you may want to pack a few extras to help ensure a smooth travel experience. “When I think of wellness essentials for traveling, I always come back to the things that help balance out some of the wear and tear of being on the go, or those that can help set a foundation for your day,” explains Maddie Pasquariello, MS, RD.

Here’s what the dietitian and frequent flyer packs to keep her wellness game in check while on the road:

• A lightweight, refillable water bottle to stay hydrated
• Nutrient-dense healthy travel snacks such as DIY trail mix, peanut butter pretzels, and protein bars
• A mini resistance band, which takes up virtually no space and can facilitate a mini workout or simple stretches (think clamshell and squats!)
• Earplugs, an eye mask, a neck pillow, and a soft wrap to stay cozy and warm

Travel Supplements

To make sure her health and wellness remains on track on her travels she also keeps a few pro-digestion staples on hand. After all, travel in and of itself typically derails you from your regular eating patterns. If you’re crossing time zones, travel can also disrupt your circadian rhythm, which not only regulates sleep but also influences hunger and metabolism. “I’ll usually take a probiotic in the AM and then pack some digestive enzymes for mealtime,” Pasquariello shares. In addition, “Any supplements you usually take are good to keep with you when you’re on the go.”

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Moreover, she highly suggests packing fiber-rich chia seeds… which just might be the digestion-boosting travel hack you never knew you needed. “I’ve found that chia seeds are one of the most foolproof ways to keep digestion in check,” says Pasquariello. “Just mix a teaspoon or so of chia seeds into a few tablespoons of water first thing in the morning, let it gel for five minutes, and then sip the drink before breakfast.”

Rachael Levine (aka Tripping Millennial), a travel content creator fresh off a yearlong trip around the world, learned just how important it is to keep your feet in fighting shape, too. First on her list: compression socks for long-haul flights. “I was resistant to the idea at first, but now I recognize how valuable they are not only for preventing deep vein thrombosis (DVT), but also to keep my feet from swelling up,” she shares.

Second on her list: a pair of kicks that feel good to walk in. “I usually average about 10,000 to 20,000 steps a day depending on the destination, so packing sneakers that are equally comfortable and fashionable is another must.” And though she’s often wiped out after all that walking, she’ll pack a pair or two of workout clothes, especially if hiking is on the agenda.

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Healthy Travel Tips to Manage Weight

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How to Stay Healthy in Transit

Whether you’re taking a short road trip, a long-haul international flight, or anything in between, it pays to adopt a few simple habits and hacks so you can arrive at your destination feeling as fresh as possible.

Prepare the Day Before and the Morning of Travel

Pasquariello emphasizes the value of a pre-travel wellness regimen to make your journey less taxing. This includes packing the staples shared above (well ahead of time to reduce stress, if possible), getting to bed early the night before, enjoying nutritious pre-travel meals, and working out or stretching before taking off. “Once you’ve done all that, you should be 80 percent of the way there,” she says.

Get Up and Move Around

No matter what means of transportation you take, aim to get up and stretch every few hours to counteract all the scrunching and get your blood flowing. “If you can, stop every two hours or so to do some quick hip opening stretches, lunges, roll out your neck a bit, and stretch your wrists and upper back,” Pasquariello advises. “One caveat: I think it’s totally fine to skip this if you’re taking a red-eye flight, in which case I always think it’s ideal to prioritize getting some rest.”

Hydrate and Avoid Triggering Foods

“This isn’t always easy, but one thing that helps me feel a bit more refreshed during the transit phase is to up my intake of water and moderate my intake of sodium,” Pasquariello continues. She says that doing so can help stave off travel bloat. Try to keep some of your healthy travel snacks in your carry-on, backpack, or purse. Plus, you may want to pack your own homemade mini meal to enjoy en route (think: a sandwich, wrap, or yogurt parfait with frozen fruit). “You don’t have to resort to overpriced and generally low-quality airport, airplane, or gas station food,” she says.

Limit Caffeine and Alcohol

Caffeine and alcohol are both dehydrating and can negatively impact your sleep/wake cycles, which naturally spells trouble for your in-transit wellness game. Both can “affect the quality of sleep you get leading into your trip and make you feel more exhausted on that first day at your next location,” Pasquariello warns.

5 Health and Wellness Travel Tips

Alas, you’ve made it to your vacation spot. The following health and wellness tips will help you enjoy your travels to the fullest.

1. Find Creative Ways to Stay Active

Levine says that she used to prioritize hotels with fancy gym facilities, but has learned to incorporate movement in other ways that are often more rewarding. “While I certainly want to leverage hotel gyms when possible, I think it’s nice to combine fitness with exploring a new place as well,” she shares. A few travel influencer-approved ideas include “going for morning walks in city parks, taking a bike tour, or doing a bit of beachside yoga.”

2. Enjoy the Local Cuisine

Food is one of the easiest and most enjoyable ways to enjoy a local culture, whether domestically or abroad. “Let yourself wander and explore, take the advice of locals on where to dine, and explore beyond the restaurant in your hotel,” Pasquariello advises. Food tours and local food markets can also help you get a literal and figurative taste of your environment. If you have food restrictions, try to reach out to a cafe or restaurant ahead of time to ensure that you have options available.

3. Don’t Overdo It with the Alcohol

Levine notes that it took a learning curve for her to be more mindful about her alcohol consumption—especially in places “where wine is incredibly affordable, often significant to the local culture, and, let’s face it, delicious,” she shares. She and her husband took care to cut back their imbibing and even abstained for a few weeks at a time throughout their yearlong travels abroad.

Your own trip will likely be significantly shorter than a year’s time. Still, you can more mindfully consume alcohol by hydrating before and after imbibing, as well as by rotating alcoholic beverages with water or sparkling water.

4. Prioritize Sleep

“One of the biggest challenges of my travels over the last year was keeping a consistent sleep schedule, regardless of the country or time zone I was in,” Levine continues. To promote sleep quality so you can enjoy the next day fully energized, she suggests using an eye mask, ear plugs, and/or a white noise app or portable machine—all of which, she says, “can be a godsend for ensuring you get your best possible sleep.”

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5. Swap Stress for Simplicity

It makes sense that you want to feel your best throughout your travels. Yet that can also entail cutting yourself some slack and not stressing over sticking to a perfectly refined wellness regimen. “Vacation can be a great time to step outside of daily solid routines and give your body a rest,” Pasquariello explains. “Give yourself permission to just be, enjoy, relax, and take a mental reset. That’s what you’re there for, and lessening stress levels is one of the best things we can do for our health.”

Levine agrees, sharing that—of all things—Netflix binges ended up being a worthy part of her travel wellness regimen. Depending on your travel style and destination, you may default to a go-go-go mentality. “FOMO is real, and no matter how long we traveled, it still often felt like a massive waste to spend a night in,” she shares. However, she realized that constant movement and stimulation wouldn’t do her any favors. She then respected her body’s need to simply relax and recharge. So if you have a packed and active schedule but your brain or body signals that it needs to rest, be sure to honor that.

The Takeaway on Healthy Travel Tips

While the health and wellness travel tips shared above can help you feel good, allow for some flexibility. “Travel will always alter your routine to some extent. I recommend trying to go into a trip with an open mind about your routine and accepting that you won’t be able to stick to it perfectly,” Pasquariello says. After all, a break from your norm can absolutely be a beautiful, built-in benefit of traveling if you let it.

Moreover, she strongly advises drowning out any noise—whether self-imposed or external—that indulging while on vacation will set you back. “It’s just diet culture talking, so don’t think twice about it,” she shares. “All of the healthy habits and routines you’ve built won’t disappear with a week or two off.” And with that, we wish you a healthy, happy, and highly rewarding bon voyage.

The post The Only Wellness Travel Tips You Need to Feel Amazing During Your Next Getaway appeared first on HUM Nutrition Blog.

Trader Joe’s is a popular spot for many reasons… and it deserves the hype. The grocery chain has a wide variety of foods from many places around the world, as well as clever marketing and an in-store experience that feels just as unique as the foods they offer. You won’t find many of the crowd-pleasing items that TJ’s offers at any other store, hence the cult following. Better yet, they offer a selection of foods at competitive prices that any health- and flavor-conscious shopper can appreciate.

Among these noteworthy offerings are a plethora of food choices—from pre-packaged to frozen—that are rich in fiber to help keep you full while promoting countless aspects of well-being. Fiber makes these foods ideal for creating balanced meals that support healthy digestion, immune function, and maintaining a healthy weight.

Before I share my favorite high-fiber finds at Trader Joe’s, let’s first recap why dietary fiber is so crucial to begin with, as well as how many grams you should aim for daily.

Why Is Fiber Important?   

It’s not a secret anymore: Fiber is essential for overall health and well-being. 

Among its many benefits, fiber helps:

• maintain gut health by promoting healthy digestion and feeding the “good” bacteria in your gut
• slow the digestion of carbohydrates, resulting in better blood sugar control and energy balance throughout the day
• clear excess cholesterol from the body and promote heart health
• promote weight loss or maintenance by keeping you full for longer and helping you avoid overeating or excessive snacking

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However, the fact remains that most Americans are not getting enough fiber in their diet each day. Experts chalk that up to a variety of factors, including a low intake of fruits and vegetables and a high intake of ultra-processed foods.

In short, many people rely on low-quality foods to make it from one meal to the next, resulting in a high intake of calories and a low intake of fiber and other essential nutrients. This can lead to weight gain, low energy, poor digestion, and a weakened immune system.

Sources and Types of Fiber

Fiber is found in many whole foods like fruits, vegetables, whole grains, and beans—as well as some processed foods. In other words, not every processed food should be avoided at all costs. (Let’s not swing to extremes and focus on balance instead.)

Tip: A great way to think about finding packaged or processed foods that are a good source of fiber is to check the nutrition facts label. If there are more than five grams of fiber per serving, then it’s considered a good source of fiber. However, a gram here and a gram there will surely add up and support a healthy diet—especially if you’re among the many people who don’t reach their daily fiber requirements.

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There are two types of fiber: soluble and insoluble. We need both in our diet, but they serve different functions:

• Soluble fibers dissolve in water and are typically found in the flesh of fruits and vegetables. They slow digestion, help balance blood sugar, and remove excess cholesterol.
• Insoluble fibers are found in the skin of fruits and vegetables, as well as in whole grains. They add bulk to stool and make bowel movements easier to pass.

How Much Fiber Do I Need Each Day?

The amount of fiber you need each day varies from person to person. Generally, most people require somewhere between 19 to 38 grams per day. Women typically need 26 grams and men need 38 grams of fiber daily.

As we age, the recommended amount of fiber decreases due to changes in our digestion, meaning adults over 50 do not require as much. Women over 50 need 21 grams and men over 50 need 30 grams. Our digestion becomes slower as we age, making us more prone to constipation. Eating too much fiber can cause or worsen constipation, so it’s recommended that older adults eat a few grams less than younger adults.

It’s important to remember that when increasing your fiber intake, slow and steady wins the race. Consuming more fiber than your body is used to in one sitting can result in bloating, gas, and constipation. You can avoid these unpleasant symptoms by slowly incorporating fibrous foods into your diet over a few days to a few weeks, along with plenty of fluids and regular movement or exercise.

7 High-Fiber Foods to Buy at Trader Joe’s

Now that you know how important fiber is for your diet and health, here are some great options to consider purchasing on your next trip to Trader Joe’s.

Freeze Dried Strawberries

Fruits are a great source of fiber, but freeze-dried fruits can have more fiber per serving—in this case, seven grams. In addition to the fiber in strawberries, these are a good buy because they contain no added sugars and are a good source of iron as well.

You can enjoy freeze-dried fruits on their own or add them to oatmeal, yogurt, or baked goods.

Organic 3 Grain Tempeh

Plant-based foods are a great option if you’re looking for fiber and protein in one package. Tempeh is made from fermented soybeans, and contains an impressive 10 grams of fiber, 19 grams of protein, and two milligrams of iron per serving. 

You can prepare tempeh in many ways. Some people season it, cook it and eat it with rice or vegetables. 

Quinoa and Black Bean Tortilla Chips

Black beans are notorious for being a healthy source of fiber and protein. While they aren’t often found in chips, they make these chips a more balanced snack or addition to your appetizer plate. 

While they have just three grams of fiber per serving (about eight chips), it’s safe to say a more realistic serving for most people would be around twice that, which would bring the fiber to six grams per serving and meet our fiber-rich criteria.

You could pair these chips with a hearty salsa to get some veggies in. Otherwise, grab some guacamole to load up on healthy fats and make it a balanced snack. 

Organic Vegetarian Chili

If you’re in the mood for healthy comfort food, this vegetarian chili is a great pick. A serving size is one can, which contains a whopping 10 grams of fiber from beans and veggies. 

It’s also a great source of iron for energy support and has 15 grams of protein, which will help keep you full, as well.  

Steamed Lentils

Lentils are a great source of fiber and plant-based iron, but the downside is they take a while to prepare. These lentils are ready to eat and can be added to vegan or vegetarian dishes, or eaten on their own. With six grams of fiber and 10 grams of protein per serving, this is a filling meal option.

Almond Butter Chia Overnight Oats

It’s best to start your day with fiber to keep you full throughout the morning. These overnight oats are a convenient option to grab, especially if you are on your way out the door and need something healthy quick.

One serving (the whole container) contains eight grams of fiber and 12 grams of protein. It also has a good amount of iron, calcium, and potassium.

Organic Dried & Pitted Deglet Noor Dates

Dates are great to have as a pantry staple. Unlike many dried fruits you’ll find in stores, these do not have added sugar, which is a major plus.

To get creative, you can fill dates with nut butter and some hemp hearts sprinkled on top as a snack, or chop and add them to oatmeal (which, by the way, contains soluble and insoluble fiber). You can toss them in a smoothie or soften them and add them to baked goods to add sweetness. 

These dates have three grams of fiber per serving (five dates). While they are not the highest fiber item to make this Trader Joe’s shopping list, they are usually added to a meal to increase fiber content and are a good source of fiber in that respect. 

Just keep in mind that due to the sugar content, dates are best enjoyed in combination with healthy fats or protein, or as a treat in a dessert.

The Takeaway

Fiber is an important part of a healthy diet, and it doesn’t have to be a challenge to get enough each day. It just takes some mindfulness and awareness of all your options, which might be more than you think. Better yet, you can find many high-fiber foods at Trader Joe’s that are cost-effective and delicious.

Try to look for items that have around five or more grams of fiber per serving, yet remember to aim for balance rather than restriction when making choices. 

It’s especially important to drink plenty of fluids and move your body daily when increasing your fiber intake. And lastly, in case you’re wondering, it is possible to eat too much fiber. Sticking to the recommended amounts is best unless your doctor or dietitian suggests otherwise.

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Many things will influence how good you feel day in and day out, with the quality of your sleep and digestion chief among them. Anyone who struggles to fall asleep understands how frustrating it is to toss and turn at night—not to mention how inadequate sleep can leave you with subpar energy the next day (and contribute to more serious health concerns down the line). Moreover, if your digestion is worse for wear and you’re not passing BMs as frequently as you’d like, sluggishness and discomfort all too often ensue.

If one or both of these scenarios sound familiar, we have a feeling you’ll love HUM’s Beauty zzZz Gummies. Formulated with melatonin, prebiotic fiber, and calming botanicals, consider them a delicious 2-in-1 ally to support more restful sleep and digestive health. Keep reading for all the details on this exciting launch that’s bound to upgrade your routine.

Why We Made Them

HUM customers love gummy supplements—not only because they taste great, but also because they provide noticeable results. With that said, it made sense to add sleep gummies to the product lineup, but we went the extra mile so that it would offer digestive benefits, as well.

“HUM is a leader in digestive health and wellness that people trust,” begins Jennifer Martin-Biggers, PhD, MS, RD, vice president of scientific affairs and education at HUM. “Flatter Me and Gut Instinct are among our most popular supplements, so we want to provide digestive benefits in a gummy form, too.” In addition to the aforementioned bestsellers, HUM recently introduced PRO ACV Gummies, which include 2 billion CFU of the probiotic Bacillus coagulans IS-2 for gut-boosting benefits. Meanwhile, Beauty zzZz Gummies offer prebiotic fiber to feed friendly gut bacteria. (And who doesn’t love a 2-for-1 deal?)

What’s Inside HUM’s Beauty zzZz Gummies

Like all other HUM supplements, Beauty zzZz Gummies are:

• Formulated with clinically tested actives
• Verified clean
• Triple-tested and third-party validated for purity and quality
• Gluten-free
• Non-GMO

They’re also free of artificial colors, sweeteners, flavors, and preservatives—and they taste great. The vegan sleep gummies have a blackberry flavor, which is sweet and a little tart.

Here’s a closer look at the beneficial ingredients in our Beauty zzZz Gummies.

Melatonin

Melatonin is arguably the most popular supplement for sleep… and that’s because it truly works to enhance sleep quality and help regulate the body’s natural circadian rhythm. However, Dr. Martin-Biggers notes that the dosage is important. “We made Beauty zzZz Gummies with three milligrams of melatonin since clinical research demonstrates that it’s a safe and effective dose,” she explains. “This amount is effective for those who want to fall asleep faster and achieve higher-quality sleep.”

Note: Perhaps you’re familiar with (or even take) HUM’s original melatonin supplement: Beauty zzZz tablets. These, too, pack three milligrams of melatonin to help you fall asleep faster and promote more restful sleep.

FOS Prebiotic Fiber

Three grams of fiber—two of which are prebiotic fiber from fructooligosaccharides (FOS)—offer gut-friendly, pro-digestion perks.

Although probiotics tend to steal the spotlight in the gut health conversation, prebiotics are just as important to support the gut microbiome and digestion. In fact, the two work synergistically. “FOS is a powerful prebiotic that acts as a food source for beneficial gut bacteria, promoting good bacteria growth and helping to regulate bowel movements,” shares Lindsey Schmidt, DC, who specializes in nutrition and gut health.

While there are various sources of prebiotic fiber, Dr. Martin-Biggers says that FOS works especially well for a gummy format. “We wanted to provide something that’s both delicious and effective, and we know that FOS helps to support regularity when consumed via food or supplements,” she explains.

Moreover, most Americans don’t get enough fiber in their diets, despite the nutrient’s importance for digestion and overall health.

Calming Botanical Blend

A blend of calming herbs complement melatonin in our sleep gummies, featuring:

• 20 milligrams of chamomile flower extract
• 20 milligrams of lemon balm extract
• 10 milligrams of passionflower extract 

“We selected these three herbs because they’ve been traditionally used to promote relaxation,” says Dr. Martin-Biggers. There’s a decent chance you’ve enjoyed some or all of these botanicals in your go-to sleep teas. HUM’s Mighty Night also includes passionflower for its relaxing properties that can help you unwind before bed. Better yet, research shows that this herb can also improve total sleep time and sleep efficiency.

How to Take Them

Enjoy two Beauty zzZz Gummies 20 minutes before going to bed. While melatonin can help you fall asleep faster shortly upon taking it, you’ll want to stay consistent with your nightly intake to experience the gut-nourishing, regularity-promoting benefits of prebiotic fiber.

Curious if these gummies for sleep work well with your current HUM faves? Dr. Martin-Biggers says that they pair well with all other SKUs, with the exception of Beauty zzZz tablets: Remember that three milligrams of melatonin is clinically studied for healthy, sleep-friendly use. “Some people can stand to benefit from more or less than this amount, but research shows that this melatonin dosage tends to be a sweet spot for many people,” she explains.

With that in mind, *rest* assured that three milligrams is a safe dose to start with—but if you’re uncertain or could use more guidance, it’s always a good idea to consult your healthcare provider. (If you already sleep well from taking the original Beauty zzZz, it could be worth trying the new gummies for sleep to switch things up—as well as for the added benefit of promoting digestive regularity, courtesy of prebiotic fiber.)

“It’s perfectly safe to take Beauty zzZz Gummies with Mighty Night,” she adds—the latter of which supports deep, high-quality rest and speedy skin cell turnover to promote healthy skin texture and tone.

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The Takeaway

If neither your sleep nor digestion are as optimal as you’d like them to be, Beauty zzZz Gummies can be a worthy addition to your nightly routine. As Dr. Schmidt explains, these two facets of well-being often go hand in hand. “A good night’s sleep can do wonders for your digestive system. From regulating bowel movements to reducing inflammation, getting enough high-quality sleep is critical to maintaining optimal digestive health,” she shares. In fact, she says that not getting enough sleep—or lacking quality shut-eye—can lead to digestive distress in the form of acid reflux, constipation, and inflammation.

“With the addition of prebiotic fiber from FOS, Beauty zzZz Gummies not only promote restful sleep, but also support healthy digestion by nourishing the gut microbiome,” Dr. Schmidt continues. HUM believes that everyone deserves to sleep and poop like clockwork, and these gummy supplements can help you do exactly that.

The post These Yummy Gummies Can Help You Sleep and Poop Like Clockwork appeared first on HUM Nutrition Blog.

While you may feel like you’re resting as you’re fast asleep, your body is actually hard at work. Your muscles repair themselves, your brain clears toxins that have accumulated throughout the day, and your digestive system processes the food you ate. “Your body is extracting nutrients and—for lack of a better phrase—making poop,” explains Niket Sonpol, MD, an NYC-based internist and gastroenterologist and faculty member at Touro College of Medicine. “That’s why when most people wake up in the morning, they have to go to the bathroom.”

And while we know what we eat affects our digestion, research is revealing that how we eat—and what we do after we eat—can impact our bodies too. Everything from the timing of our last meal to how quickly we eat our food impacts the body’s digestive processes. But what about your sleeping position? Does that affect your digestive system? It turns out that how you choose to snooze can either support a more comfortable digestive process or potentially trigger certain side effects.

Keep reading to discover the best sleeping positions for digestion (as well as the worst), according to a gastroenterologist.

Does Sleeping Position Affect Digestion?

In short, not exactly. “Sleeping position doesn’t affect your digestion [directly] because the processes are enzymatic,” explains Dr. Sonpol. “These kinds of processes are independent of factors like gravity.”

However, certain sleeping positions can cause some unwelcome side effects such as heartburn, bloating, and nausea. Meanwhile, sleeping in other positions can help make the digestion process more comfortable—especially for those prone to the aforementioned symptoms.

What Sleeping Position Is Best for Digestion?

So what exactly is the best sleeping position for digestion? According to Dr. Sonpol, there are a few that rise above the rest.

Sleeping On an Incline

If you’re prone to heartburn, Dr. Sonpol says the best thing you can do is sleep with your shoulders and head on a slight incline. While you may be tempted to simply stack your pillows, you’ll need something that will lift your shoulders and chest too. Look for a wedge pillow that will slightly lift your upper body. “A five- to 15-degree incline can put gravity into place and allow a person to not have as much heartburn at night,” Dr. Sonpol says.

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Sleeping on Your Right Side

If you tend to get bloated at night—or you simply want to help pass things along—Dr. Sonpol says sleeping on your right side might help. “Though there’s no real science to it, when you sleep on your right side, gravity helps you move things down the GI tract more,” he says, “whereas if you sleep on your left side, gravity is putting things more into your stomach as opposed to your intestines.” One small study showed that sleeping on the right side is better for stomach emptying, but more research is needed on the subject. Dr. Sonpol also notes that everyone is different, so it’s worth experimenting to see what works best for you.

Sleeping on Your Left Side

For those who suffer from heartburn, another sleeping position to try is on your left side (with your head and shoulders elevated). Studies have found that sleeping on the left side with your upper body elevated can decrease acid reflux episodes and heartburn. Again, you’ll need to invest in a wedge pillow to ensure your upper body is properly elevated to get the benefits of this sleeping position for digestion.

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The Worst Sleeping Positions for Digestion

We’ve covered the best sleeping positions for digestion, but what about those that are less ideal? Dr. Sonpol walks us through two sleeping positions that can make the process of digestion uncomfortable for some.

Sleeping Flat on Your Back

“If you’re somebody who has heartburn, sleeping flat on your back can actually increase your symptoms,” Dr. Sonpol says. When you lay flat in bed, your throat and stomach are at the same level, making it easy for stomach acids to flow up your esophagus. That’s why sleeping with your upper body at a slight incline can help alleviate symptoms of heartburn and acid reflux.

Sleeping on Your Stomach

While there isn’t much science around this, Dr. Sonpol says that, anecdotally, people can feel uncomfortable while stomach sleeping. “Depending on a person’s size and weight, sleeping on your stomach can make you feel uncomfortable,” he says. “I’ve had patients who say that when they sleep on their stomach after eating they feel like they’re going to vomit.” This is likely because sleeping face down puts pressure on your stomach, which can cause discomfort, especially if you eat late in the night or very close to bedtime.

How to Support Digestion Before Bed

We’ve established that your sleeping position can support a more comfortable digestive process, but many other things can, too. Dr. Sonpol shares the best things to do before bed to support optimal digestion.

Eat One to Two Hours Before Bed

“The most important thing is to never go to bed immediately after eating,” Dr. Sonpol says. Your last meal should be at least one to two hours before you go to bed. And while that can be difficult for some people, it makes a huge difference. “It doesn’t necessarily affect or slow your body’s ability to digest, but it makes it less likely that you’re going to have normal digestion,” he continues. “You’re probably going to experience side effects like heartburn or feeling bloated or gassy.”

Drink Enough Water

You’ve heard it a million times, but it’s true: Drinking enough water is key to supporting digestion. Water moves everything through your GI tract and helps your body eliminate waste. Aim to drink eight to 12 cups of water every day, and ensure you’re drinking enough water at dinner. One caveat: Try not to drink too much water before bed, as you’ll likely have to wake up in the middle of the night to use the bathroom. 

Eat Enough Fiber

Most Americans aren’t eating enough fiber, according to the American Society for Nutrition. Fiber works to build up our stool and help our bodies with elimination. If you’re not eating enough of it, you may notice it’s difficult to go to the bathroom (or you might even experience constipation). Eating enough fiber throughout the day is important, but Dr. Sonpol says adding a fiber-rich component to your dinner in particular can help with digestion as you sleep.

HUM Nutrition’s Beauty zzZz Gummies contain prebiotic fiber, which helps to balance digestion. Add it into your pre-sleep routine to support regular BMs.

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Keep a Regular Sleep Schedule

Keeping a regular sleep schedule promotes regular bowel movements. “That’s part of the reason why people get constipated when they travel: because their sleep schedules are erratic and they get very dehydrated,” says Dr. Sonpol. “When your sleep schedule is thrown off, your bowel movements get thrown off.” With that said, try going to bed and waking up at the same time. Not only will it benefit your digestion, but your sleep quality and heart health, too. (In fact, a new study has tied irregular sleep as an early marker of cardiovascular disease.)

Get Enough Sleep

Last but not least, getting enough sleep is one of the most important tips to support your digestive system. If you’re not sleeping enough, you may experience digestive distress in the form of bloating, gas, heartburn, and more. According to the Centers for Disease Control, most adults should get at least seven hours of sleep per night. This amount will improve your overall health—digestion included. “Sleeping is the best for everything,” Dr. Sonpol concludes. “When sleeping gets thrown off, everything goes out of whack.”

So stay in and snooze a little. Your gut will thank you.

The post These Are the 3 Best Sleeping Positions for Digestion, According to a GI Doc appeared first on HUM Nutrition Blog.

It’s no surprise that apple cider vinegar (ACV) is having a major resurgence among people looking to optimize their health. After all, the ingredient has been a staple in many communities for centuries. The famed detox drink is vinegar made from fermented apples and boasts some serious health benefits. From improving digestion to increasing metabolism, the perks of ACV seem endless. Except for one main con: Taking a spoonful or downing a shot isn’t necessarily the most appetizing (plus it can cause damage to your teeth and esophagus over time if you don’t dilute it with water).

That’s why we created PRO ACV, a delicious vegan gummy that will give you a dose of ACV—plus gut-loving probiotics and energy-boosting vitamin B12. Read on to learn more about the exciting new launch and what PRO ACV can do for you.

What Is PRO ACV?

PRO ACV is HUM Nutrition’s newest vegan gummy made with apple cider vinegar. “We set out to create a tasty and effective ACV gummy,” says Jennifer Martin-Biggers, PhD, MS, RDN, vice president of scientific affairs and education. “We paired a clinically-tested probiotic strain with vitamin B12 and apple cider vinegar to deliver benefits in an easy-to-take and tasty gummy.”

The standout ingredients in PRO ACV include:

• 500 mg Organic Apple Cider Vinegar
• 2 billion CFU Bacillus coagulans IS-2 
• 2.5 mcg Vitamin B12 as methylcobalamin

HUM’s PRO ACV is formulated with apple cider vinegar with The Mother. What is ‘The Mother,’ you ask? During the fermentation process, bacteria and yeast are added to apple cider, causing the sugar to ferment into acetic acid, the main active component of vinegar. “The Mother is a mixture of acetic acid bacteria and yeast that are added and form during the cider fermentation process,” explains Dr. Martin-Biggers. “In raw apple cider vinegar, it is the cloudy and stringy substances that are found floating and sitting at the bottom of the liquid ACV. It is referred to as ‘The Mother’ because it can be used to create more vinegar when added to apple cider.” It’s similar to the SCOBY (symbiotic colony of bacteria and yeast) that is used to ferment kombucha from tea with juice or sugar added to it. 

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What Are the Main Benefits of PRO ACV Apple Cider Vinegar Gummies?

What sets HUM’s PRO ACV gummy apart is that it offers three major benefits for your body. See what they are, below.

Supports the Body’s Natural Detoxification

Your body naturally detoxes itself, but you can give it a boost with the probiotics in PRO ACV. We formulated PRO ACV with a probiotic called Bacillus coagulans Unique IS-2 that has been shown in clinical studies and in a model of the human gastrointestinal system to survive passage into the small intestine and colon, populate the microbiome there, and produce beneficial compounds acetic acid and acetate.

In clinical studies of adults with either infrequent or too frequent bowel movements, it also improved the number and type of stool to be more healthy and improved overall abdominal discomfort. 

“Regular bowel movements are important because they help to keep the digestive system healthy,” Dr. Martin-Biggers explains. “When you have regular bowel movements, it means that your body is able to efficiently and effectively remove waste from your system (one of your body’s natural detoxification methods).”

Supports the Body’s Metabolism

Want to boost your metabolism? The apple cider vinegar and vitamin B12 in PRO ACV support metabolic functions in the body. A review of over 40 experimental and human studies evaluated the effects of vinegar on metabolic functions. “Apple cider vinegar appears to have these effects via reducing emptying of the stomach to feel full longer and increase feelings of fullness, as well as slow digestion of carbohydrates,” explains Dr. Martin-Biggers.

As for the B12? “Vitamin B12 is a necessary cofactor in various metabolic processes in the body, including cellular energy production,” Dr. Martin-Biggers says.

Supports Cellular Energy Production

If you’re struggling with your energy levels, a vitamin B12 boost could be the answer. “Vitamin B12 is a key part of the brain and nervous system functions and metabolism of all cells in our body, including the production of energy,” Dr. Martin-Biggers says. If you’re deficient in vitamin B12, you can experience fatigue and lightheadedness (among other side effects such as pale skin, increased breakouts, decreased cognitive ability, and more). 

B12 is most commonly found in animal products such as meat, fish, and eggs. If you’re on a plant-based diet (or are trying to be a flexitarian), you may want to support your body with additional B12. That’s where PRO ACV comes in—it contains 104 percent of the Recommended Daily Value of vitamin B12 as methylcobalamin to help ensure your energy levels stay high.

The Takeaway

Ready to enter your good gut health era? Skip the spoonful of apple cider vinegar in the morning and try adding HUM’s PRO ACV to your daily rotation instead. HUM’s PRO ACV is a multitasking vegan gummy supplement that provides real results. “The stable, clinically-tested probiotic that we use ensures gut health benefits,” explains Dr. Martin-Biggers. Not only does it taste better (seriously, we can’t stop eating them!), it’ll benefit your gut and energy levels, too.

The post This All-in-One Gummy Vitamin To Help Support Digestion, Metabolism, and Energy Levels appeared first on HUM Nutrition Blog.

You’re overwhelmed with work, your calendar is swamped, you haven’t had a proper Netflix-and-chill night in ages, and now, to top it all off, you’re, uh, backed up. Why does it always seem to happen that your digestive system goes on strike when life gets crazy? It may have you wondering: Does stress cause constipation?

You’ve likely heard about the gut-brain connection, or the concept that your mind (i.e. your mental health) and your gut (i.e. your gastrointestinal, or GI, system) impact one another. The most common example of the mind-gut connection is the feeling of butterflies or nausea just before a big exam or ahead of a work presentation, but that’s not the only way your state of mind impacts your digestion. For example, your mental state can affect your bodily functions (including your bowel movements). We talked to experts about the link between anxiety and stress and constipation.

Does Stress Cause Constipation? 

Although not a standalone cause of constipation, stress can be a contributing factor, according to Emily Tills, RDN, a New York-based dietitian. When we find ourselves in a stressful scenario, our mind and body reaction is to have a fight-or-flight response, which comes from our sympathetic nervous system. Part of this stress response starts in the adrenal glands, which are located atop each kidney and produce the body’s stress hormones, cortisol, epinephrine, and norepinephrine. 

“When the stress hormones are released, the body suppresses digestion and appetite while increasing heart rate and blood pressure, along with circulating glucose in the bloodstream to help keep blood sugar levels stable,” she says. In many people, the suppressed digestion that occurs during times of stress can lead to bouts of diarrhea followed by constipation, explains Tills. 

Here’s why it happens: Blood is directed away from our gastrointestinal tract to other more vital organs, such as the heart and lungs, and this can lead to a slowing of your gut, explains Chicago-based gastroenterologist, Andrew Moore, MD. “Chronic stress can also lead to higher levels of corticotropin-releasing factor (CRF) as well as cortisol, which, over time, can cause changes in gut motility.”

What Else Can Lead to Stress-Induced Constipation?

Of course, stress is hardly the only contributing factor to GI issues such as constipation. There are other compounding factors that can make you more likely to experience constipation when you’re stressed. Why? When you’re in a state of stress, you’re less likely to take care of yourself (think: properly hydrating, eating a nutrient-rich diet, and getting movement into your day.) Without these basic elements to help us function at our peak, we may be more prone to constipation, explains Emily Guarnotta, PsyD, psychologist, and blogger at The Mindful Mommy. “A healthy diet filled with fiber, healthy fats, and dense nutrients as well as exercise and water, help encourage movement in your digestive system,” she says. “Eating an unhealthy diet, not drinking enough water, and not moving your body while stressed can lead to constipation, which may contribute to even more stress.” 

How to Reduce Constipation When You’re Stressed

Unfortunately, you can’t totally eliminate the various stressors you might be experiencing in life. But if you’re prone to constipation stress, there are tried-and-true ways you can reduce or head off constipation if you’re going through a stressful period. Here’s how.

Stay Hydrated

The best—and easiest—thing you can do to prevent and relieve constipation is to ensure you’re drinking adequate amounts of water, according to Tills. “Water is absorbed in the colon, which is the last stop in the digestive tract, meaning water is moving everything along,” she says. Just how much water should you be drinking? About 15.5 cups per day for men and 11.5 cups per day for women, per The US National Academies of Sciences, Engineering, and Medicine. It’s worth pointing out that this recommendation can vary depending on your weight, age, any medications you take, and how much you exercise. 

Increase the Color in Your Diet

You’ve heard “eat the rainbow” before, but it’s particularly helpful for fending off constipation. The more colorful your diet is when it comes to produce, the more nutrients you’ll be gleaning. Aim for a bevy of hues, including blue and purple (plums, blackberries, dates, eggplants), green (spinach, cucumbers, cabbage, kale), and orange and yellow (oranges, butternut squash, sweet potatoes). “Fruits and vegetables are high in insoluble fiber, which is the fiber that can be a sweep for your digestive system,” adds Tills. “Having them every couple hours will be most helpful with preventing the issue of constipation.”

Make Time for Movement

If a crazy schedule is feeding into your stress, it may not be realistic to get in hour-long workout sessions, but quick sessions (like a 30-minute treadmill walk or a few booty-shaping exercises) can make all the difference. Moving your body is important for a healthy digestive tract. If you are feeling constipated, Dr. Guarnotta recommends trying some cardio, whether it’s walking, running, or cycling, to get your blood pumping. “Even some yoga postures put pressure on your digestive tract and can help support movement—plus it offers stress-relieving benefits as well,” she adds.

Take a Probiotic

Research published in The American Journal of Clinical Nutrition has shown that supplementing with probiotics, or bacteria that is good for your gut, may help improve symptoms of constipation. “Specifically, supplementing with Bifidobacterium lactis, helped to improve gut transit time, stool consistency, and stool frequency among people with constipation,” says Jenna Volpe, RDN, LD, CLT, digestive health dietitian. While more research needs to be done to show a clear connection, a probiotic supplement such as Gut Instinct, certainly can’t hurt. 

Consider a Fiber Supplement

Fiber is one of the most important nutrients necessary for proper digestion, so you should be making sure you’re getting at least 25-35g daily, notes Dr. Moore. If you’re not keen on fiber-rich foods, like beans, broccoli, avocado, and berries, he recommends supplementing with an over-the-counter fiber supplement.

Meditate

There’s plenty of research to support the stress-relieving benefits of meditation, the practice of centering your mind around a singular focus while trying to shut out all of the other noise in your life. 

As a mental health professional, Dr. Guarnotta strongly recommends that her clients practice some form of mindfulness or meditation each day as a preventative measure for stress. “Not only is meditation a useful tool when you are under stress, but practicing it in this preventative way can increase the likelihood that you remain calm and in control when faced with a stressor,” she says. “You can practice on your own by focusing on your breathing, or try a video or meditation app, like Calm.”  

Focus on What You Can Control

From a mental health perspective, it’s always a good idea to try to let go of the things that you can’t control, as they’ll only continue to cause unnecessary stress in your life. If you’re feeling stressed, Dr. Guarnotta recommends identifying what you can control in the situation by asking yourself “What can I do about this?” 

“If something comes to mind, take action or create a plan to do that thing that will increase your sense of control and reduce stress,” she says. “If there is nothing that you can do in a situation, then you need to practice acceptance and letting go.”

Don’t Multitask During Your Meals

If you frequently eat your lunch while you’re in the middle of something else, whether it’s work or scrolling through your Instagram feed, you might not be digesting your food properly, warns Volpe. “Eating while multitasking makes it more likely that we will not chew our food as well, which increases the digestive burden on the gut,” she says. “Chewing each bite at least 30 times is said to be a helpful way to increase the efficiency of digestion in my field of functional nutrition.” 

The Takeaway

While stress can contribute to constipation, adjusting your diet, movement, self-care, and hydration can help you regulate your digestion. Dr. Moore emphasizes the importance of taking the onset of any new uncomfortable symptoms, including constipation, seriously. “Any change in bowel habits should be evaluated by a physician, as this can sometimes be an early sign of colon cancer,” he warns. If you find out that your constipation is stress-related, he recommends meeting with a mental health professional who can help provide you with tools and solutions to help limit the stress in your life.

The post This Is What Might Be Causing Your Constipation appeared first on HUM Nutrition Blog.

Nothing can ruin a good meal quite like bloat. Unfortunately, it’s all too common—around one in five healthy individuals report bloating, according to the World Journal of Gastroenterology. 

Bloating can also be accompanied by distension, or physical swelling of the belly that can sometimes be painful. 

Pain, annoyance, embarrassment—they’re all good reasons to want to beat bloat. It’s no surprise then that Flatter Me, HUM’s digestive enzyme supplement, has been a customer favorite ever since its launch. 

Flatter Me helps to break down the protein, carbs, fiber, lactose, and fats in food. It also helps to optimize the digestive process and support nutrient absorption. All of this can help to reduce bloating.

Here’s why: If your body does not properly digest your food—which includes being broken down by digestive enzymes—undigested pieces of food can pass to the large intestine causing issues like gas and bloating. This can also mean you’re missing out on key nutrients from your food.

Flatter Me’s standout ingredients for healthy digestion are:

• 18 full-spectrum enzymes
• Ginger root
• Peppermint leaf
• Fennel seed

Specifically, alpha galactosidase breaks down the linkages in fibers and is especially beneficial for digesting high-fiber foods like beans and other foods high in FODMAPs, explains Jennifer Martin-Biggers, PhD, MS, RDN, the VP of scientific affairs and education at HUM Nutrition. “Lactase also helps to break down lactose,” she says. “Some people may have mild discomfort from time to time with dairy foods and this may help.”

But just how good is it really? We put Flatter Me to the test in a double-blind placebo-controlled clinical trial and the results surprised even us.

“This is the first randomized controlled clinical study of a commercially available product that targets bloating with a broad spectrum digestive enzyme product in people with recurrent bloating and indigestion but no diagnosed medical issue that may be causing it,” says Dr. Martin-Biggers.

Find out how Flatter Me fared.

How the Study Worked

20 healthy women ages 18 to 45 years old with self-reported bloating or stomach distension at least once daily after eating meals participated in a randomized, placebo-controlled crossover clinical study. 

We worked with an independent, third-party clinical research lab in California to ensure there was no bias. The research lab adhered to clinical research ethical and legal requirements. To ensure that a clinical study is conducted ethically, an independent ethics committee, called an Institutional Review Board (IRB), reviewed the study plans to make sure it was safe and designed according to research standards.

Study participants visited the lab on two separate occasions (one to two weeks apart) after an overnight fast. During both visits, they completed a baseline survey and took baseline waist measurements. Then they ate a test meal of cheese pizza and consumed either Flatter Me or the placebo right before consuming the test meal. Both visits were blinded, so the participants did not know which visit they took the Flatter Me and which visit they took the placebo.

Wondering why we went with cheese pizza? “We wanted to choose a food that could be easily replicated with people coming into the lab on different days and was made the same way,” says Dr. Martin-Biggers. “We also wanted a product that had all of the nutrients that Flatter Me targets— cheese pizza has carbs, protein, fiber, fat, and lactose. It’s also a common bloating culprit for some people,” she explains.

Following the meal and assigned supplement, participants answered survey questions and had their waist circumference measured 30 and 90 minutes after eating. The waist circumference measurement assessed for distension and bloating at both stages. The survey questions focused on commonly experienced negative symptoms associated with gastrointestinal health.

Result Highlights

After only one use…

• 80% of participants had less bloating when they took Flatter Me compared to a placebo.
• On average, participants experienced 0 .57 inches and as much as 2.06 inches less stomach bloating after a meal compared to taking a placebo (after only one use).
• Participants were significantly more likely to want to continue taking Flatter Me compared to the placebo.
• 65% of participants felt less stomach discomfort after eating a meal compared to how they normally feel.
• 55% of participants felt less gassy than normal when taking Flatter Me.
• 55% of participants felt Flatter Me helped them digest better.

*Based on a crossover clinical study of 20 participants who took Flatter Me once with a test meal and a placebo once with an identical test meal, as assessed by waist circumference measurements.

“We saw a quantifiable difference between the bloating people experienced when they took either Flatter Me or the placebo pill with a meal,” explains Dr. Martin-Biggers. “It was very exciting to see numbers from measured bloating and distention to support how people were feeling.”

Why Take A Digestive Enzyme?

“If someone is experiencing digestive upset, like indigestion, gas, or bloating after meals, they should consider taking a digestive enzyme,” says Dr. Martin-Biggers.

“Your body may not be producing enough enzymes or you may benefit from the soothing herbal blend to calm indigestion. Or you may just need a little boost to break down your foods to help reduce occasional bloating that some foods may cause,” she explains. (Learn more about how digestive enzymes work to help break down food.)

There can be many causes of bloating, so if you’re concerned you may have a medical condition or your digestive discomfort is accompanied by other symptoms, consult with your physician before taking a digestive enzyme. 

How to Get Started with HUM’s Flatter Me

Flatter Me can be taken daily before your two largest meals of the day or can be taken one off before eating a larger or more rich meal. “Many people benefit from taking it regularly for relief to help with recurrent bloating from meals,” advises Dr. Martin-Biggers. Just remember: Make sure to take it with food so it can get to work!

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The post The Results Are In: Users Reduced Stomach Bloating by Up to 2 Inches After A Meal when Taking HUM Nutrition’s Flatter Me appeared first on HUM Nutrition Blog.