This article will explain the difference between gas and bloating, plus a list of foods that can help minimize digestive discomfort. 

The Difference Between Bloating and Gas

The main difference between gas and bloating is that gas is the release of air, either through belching or the rectum, while bloating describes the feeling of pressure or fullness in the abdomen. 

Both symptoms are closely related. For instance, one can feel gassy with or without feeling bloated. But on the flip side, bloating is usually a result of trapped gas in the colon.

Causes of Bloating and Gas

Typically, gas occurs when too much air is swallowed and accumulates within the digestive tract. Excess air can enter the body when eating or drinking too quickly, using straws, chewing gum, and sucking on candies. Wearing loose dentures and smoking can also introduce extra air into the body, leading to gas. 

Gas also results from foods that are difficult to digest. When nutrients aren’t fully digested in the stomach and small intestine, bacteria in the colon are forced to break them down via fermentation. Fermentation then creates a build-up of gas, leading to abdominal pressure and often, bloating.

Foods that prevent gas and bloating

Though uncomfortable, these are are normal parts of the digestion process. In fact, according to an article in Harvard Health, most people pass gas about 14 times per day. Despite its normalcy, there are ways to minimize gas and bloating for a more comfortable digestion experience

One of the best ways to prevent gas and bloating is by limiting your intake of foods that are difficult to digest. Here’s a list of foods to avoid:

• Beans & Lentils (Pro Tip: soaking beans and lentils prior to cooking can help break down difficult-to-digest starches, making them easier to digest!)
• Cruciferous Veggies
• Dairy Products 
• High Sodium/Highly processed Foods

Carbonated drinks like sparkling water and sodas can also cause gas and bloating.

Other Ways to Prevent Bloating and Gas

In addition to diet, there are other lifestyle modifications that can help prevent these two pesky problems.

One of the simplest ways is by adding a comprehensive digestive enzyme supplement into your supplement routine. Digestive enzymes aid in the breakdown of nutrients that are difficult to digest. By doing so, they help minimize the need for fermentation in the colon that causes gas and bloating in the colon.

HUM’s Flatter Me digestive enzymes are clinically studied and effectively helps reduce bloating as soon as 30 minutes after taking. In fact, a 2024 placebo-controlled clinical study found that people who took Flatter Me with a test meal experienced up to 2 inches less bloating.

Other tips to help prevent gas and bloating include:

• Avoid eating large or excessive portions 
• Chew slowly 
• Drinking plenty of water with and between meals
• Slowly increase your fiber intake 
• Going on a post-meal walk
• Go straw-less

When to See a Doctor

Incorporating dietary and lifestyle changes should help provide relief from gas and bloating. However, these persistent symptoms can sometimes be indicative of a more serious condition. 

Talk to your doctor about your digestion issues if you are experiencing:

• Chronic diarrhea or constipation
• Fever
• Painful or persistent GI symptoms
• Poops that are bloody or dark in color
• Unintentional weight loss 

In Summary

In summary, these two symptoms are common and interrelated digestive issues. Remember, gas is the release of air through belching or the rectum, whereas bloating is the sensation of fullness or pressure in the abdomen. Simple adjustments in your diet and lifestyle can significantly alleviate these symptoms. However, persistent or severe digestive discomfort may indicate a more serious condition that is best addressed by a doctor. 

The post The Difference Between Bloating and Gas plus, Foods that Prevent the two!  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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TikTok offers a wide variety of wellness advice (like hair slugging, fat-burning treadmill workouts, and tongue scraping). It can be a mixed bag of total gems and total passes. One example: #GutTok, which has racked up 651M views. Many gut health hacks trending on the app have influenced users to change their diets and daily habits drastically. While some advice found on #GutTok can be beneficial, like eating fermented foods and taking a daily probiotic, many trending claims aren’t supported by research—and some are actually dangerous. That said, gut health is critical to your overall health, and many evidence-based practices can boost your microbiome. We spoke to gut health experts to find out what TikTok hacks are worth trying—and which ones you should steer clear of.

What’s All the Fuss About Your Gut, Anyways?

“There is truth to the old saying of ‘you are what you eat,’” says Rosario Ligresti, MD, chief of the gastroenterology division at Hackensack University Medical Center. “Gut health is implicated in disorders of everything from the nervous system to the immune system, and a healthy gut plays a pivotal role in your overall well-being.”

When your gut health is compromised, Dr. Rosario explains it could result in a host of symptoms and disorders including:

• Chronic pain
• Anxiety
• Depression
• Weight loss or gain
• Migraines
• Diabetes
• Insomnia
• Inflammation
• Fatigue
• Gallstones
• Inflammatory bowel disease 

Disorders of gut health can also promote the development of autoimmune diseases; cancer; and heart disease. 

While that list may have you rushing to open TikTok for gut health advice, proceed with caution. Read on to see what a gastroenterologist thinks about some of TikTok’s gut health hacks.

The Most Popular Gut Health Hacks on TikTok

Below, experts give their honest opinions on some of the most popular gut health hacks online.

1. Drinking Bone Broth for Gut Health

The Verdict: Try it.

Bone broth is liquid made from boiling animal bones and connective tissue over a long period of time to release nutrient-rich gelatin. (It differs from other broths or stocks that take less time and may be made by boiling meat and vegetables.)

Proponents claim drinking bone broth can heal your gut. While the liquid won’t solve your digestive problems, it does contain good for you ingredients. “Bone broth contains several substances that have individually been shown in clinical studies to support gut health,” says Jennifer Martin-Biggers, PhD, MS, RD, vice president of scientific affairs at HUM Nutrition. “But as a whole, there is no research that bone broth supports gut health.”

Bone broth is rich in, glycine, proline, magnesium, potassium, glucosamine, and glutamine, all of which are healthy for you and your gut. It also contains glutamine, one of the most nutrients in bone broth. One research study showed that one gram of different types of animal broths contained different amounts of glutamine. Turkey broth contained the most with 4.185 mg of the amino acid glutamine in 1 g of bone broth. So in 8 ounces of turkey broth, there is around 1 gram of glutamine. “Glutamine helps to preserve gut structure and the mucosal lining of the gut,” explains Dr. Martin-Biggers. “Clinical studies of glutamine, however, use supplementation of 15 to 30 grams per day. So the bone broth is providing a bit of glutamine, but not enough on its own for the clinically supported benefits.”

Additionally, store-bought broth can cause more harm than good: “Store-bought bone broth can often contain heavy metals, especially lead,” Dr. Ligresti says. Toxins like this are extremely detrimental to your gut’s health and can cause major issues down the line.

2. Giving Up Gluten Forever

The Verdict: Skip it.

One of the most popular gut health hacks on TikTok? Give up gluten immediately and indefinitely. But gluten isn’t the enemy. “People with celiac disease should 1,000,000 percent remove all gluten from their diet as gluten, even in trace amounts, can cause damaging inflammatory reactions in their guts,” Dr. Martin-Biggers says.

So what if you don’t have celiac, but you feel sick after eating gluten? You might have a sensitivity. “Some people have a sensitivity to gluten called nonceliac gluten sensitivity that may cause various health complaints, but is more difficult to diagnose,” she adds. “Research estimates that around 6 percent of adults in the US have some level of gluten intolerance.” 

If you’re experiencing gut issues, you may be more sensitive to gluten because it triggers the release of zonulin in some individuals, which contributes to the breakdown of the tight junctions in your gut lining. But maybe people find that they’re able to return to eating gluten after they’ve healed their gut, so you won’t have to banish all grains forever

But if you don’t land in any of the categories mentioned above, Dr. Martin-Biggers says you absolutely shouldn’t cut gluten out of your diet. “If you have health concerns and continually problematic gut health, you should work with a medical professional educated in gastrointestinal health to ensure you are correctly evaluated and any gut problems you have can be addressed appropriately,” she says.

3. Juicing to Heal Your Gut

The Verdict: Skip it.

Juicing for weight loss was very popular in the early 2000s, but with the decade having a resurgence in popularity, juicing seems to have resurfaced, too. This time, TikTokers are claiming going on a juice cleanse can heal your gut. While one small study of 20 healthy participants found that there was an increase in intestinal microbiota associated with weight loss after three days of consuming only fruit and vegetable juices, more research is needed to confirm any long-term benefits of juicing for gut health. (Plus, it’s been debunked by dietitians as an overly-restrictive diet.)

But will it heal your gut? Not exactly. There is no evidence showing that juicing can heal the gut. “In reality, you should not juice and instead, eat whole fruits and veggies or puree them into a smoothie to make sure you get all of the fiber from whole produce,” Dr. Martin-Biggers says. “Your gut loves fiber and so do your gut microbes. Juicing can provide vitamins and minerals that are generally good for health, but on its own is not a gut health cure.”

4. Take a Shot of Apple Cider Vinegar to Heal Your Gut

The Verdict: Try it.

There might be some truth to this hack. “ACV is generally harmless as long as it is used correctly,” Dr. Ligresti says. “It may help with weight loss, lower blood sugar, lower cholesterol, lower blood pressure, and ease acid reflux. The dosage is 1 ½ to 2 tablespoons daily.”

However, taking a shot of straight ACV isn’t gut-friendly. “If you do choose to drink ACV, you should dilute it with water,” Dr. Martin-Biggers says. “If you drink ACV on its own, it can cause damage to your esophagus due to its acidity—especially if you drink it each day.”

5. Drinking Chia Seed Water for Constipation

The Verdict: Skip it.

Feeling backed up? The “internal shower” drink is everywhere on TikTok as a quick fix for constipation. It involves mixing two tablespoons of chia seeds into a glass of water, adding lemon juice, and drinking in one sitting. After an hour or two, social media users say they feel the urge to go to the bathroom. “Chia seeds are very high in fiber and, like any fiber supplement, will aid colonic motility,” he explains. “They do so by attracting water (soluble fiber) and helping to add bulk to bowel movements,” explains Dr. Ligresti

But before you go ahead and make an internal shower drink for yourself, Dr. Martin-Biggers says to proceed with caution. “Incorporating the amount of fiber from a large dose of chia seeds can make you feel bloating and have loose stools (aka diarrhea) if you are not used to higher amounts of fiber,” she says. Plus, there’s a risk of choking on the chia seeds since they expand in water.

While it may be helpful in a pinch, approved over-the-counter laxatives are a safer bet in the long run. Or, if you’d like to incorporate chia seeds into your daily diet, try adding them to a smoothie or parfait.

And remember that chia seeds might not be the answer to your GI problems. “Constipation can be caused by a myriad of factors, including some very serious ones that require medical intervention,” Dr. Martin-Biggers says. “Some of the best and simplest things people can do first if they are constipated are drinking more water and getting more activity—like going for a walk.”

6. Drinking Aloe Vera to Heal Your Gut

The Verdict: Skip it.

Aloe vera is rich in amino acids, antioxidants, and vitamins A, B1, B2, B3, B6, C, and E—plus it contains minerals like sodium, potassium, calcium, phosphorus, magnesium, chloride, and zinc. But the real reason everyone is using aloe vera for gut health? It can help with constipation. “Aloe vera has a strong laxative effect and was once an over-the-counter drug for constipation in the US but was removed due to lack of safety data on consistent use for this effect,” Dr. Martin-Biggers adds. “Short-term use of aloe as a laxative is possibly safe, but it should be used cautiously.”

“This may be beneficial in patients with ulcerative colitis, however, the data are very scarce and inconclusive,” Dr. Ligresti says. Dr. Martin-Biggers adds that aloe vera gel has been studied for treating other GI disorders like IBD but yielded inconsistent effects.

Again, if you’re dealing with constipation, your best bet is to ensure you’re hydrating, eating fiber-rich foods, and getting in movement.

7. Eating Boiled Apples For Better Digestion

The Verdict: Skip it.

One TikToker went viral for showing her at-home gut health hack: boiling apples for better digestion. Apples are one of the best sources of naturally-occurring pectin in the diet. “When you cook down an apple, it releases pectin,” explains Dr. Martin-Biggers. “Pectin is a prebiotic fiber that has associated health benefits,” she says. “High doses of pectin can help with constipation and diarrhea due to its fiber content, however, ingesting high amounts of pectin can actually cause bloating in some people.”

But loading up on apples may not be the most practical gut health hack, anyway. “To get large amounts of pectin you will need to cook down lots of apples, so you would be consuming a lot of calories and sugars in addition to the pectin itself.” 

Love making applesauce, though? By all means, give it a try!

8. Stop Snacking to Rest Your Digestive System

The Verdict: Proceed with Caution

Meal timing can impact your gut health in serious ways. That’s because the migrating motor complex (MMC) leads the charge when it comes to digestion. The MMC is a system of waves that move food through your system. This process of muscle contractions, called peristalsis, takes between two to four hours to complete one cycle and begins about an hour after eating.

Social media users claim that snacking will majorly disrupt the digestion process (and therefore the gut microbiome). But snacking alone is not the issue—it’s about how your time your food. Eating around every four hours will allow a full cycle of the MMC to complete between meals for proper digestion. That could be a snack or a meal.

It’s important to honor your hunger cues and give your body the nourishment it needs (which means snacking when you’re hungry between meals). Plus, going too long without eating can actually cause a buildup of gas in your stomach and cause bloating.

“There are myriad other things going on in your body when you eat and when you do not eat that contribute to your gut health—I would not recommend stopping snacking just out of concern for this,” Dr. Martin-Biggers says.

9. Drinking Olive Oil Can Improve Your Gut Microbiome

The Verdict: Skip it.

Repeat after us: You do not need to drink your olive oil. Social media users are downing this kitchen staple like a shot of bad tequila in an effort to boost gut health. While there is some research linking olive oil to better gut health, the results aren’t concrete enough to draw this conclusion. “Olive oil might also be beneficial for improving the gut microbiome, but we need to learn more,” Dr. Ligresti says.

Olive oil contains various nutritionally beneficial components like types of fatty acids and phenolic compounds that, in individual studies, have been shown to support different health outcomes (cholesterol and cardiovascular disease risk in particular). There have also been numerous studies evaluating a Mediterranean-style diet rich in olive oil as being beneficial for health through effects on inflammation as well. Additionally, studies in animals have shown improvements in the gut microbiota when fed olive oil. One small study in adults with high cholesterol also showed an increase in a beneficial strain of gut microbe—however, it should be noted that in that study, subjects consumed both olive oil and additional polyphenols. 

“Overall, there are benefits to olive oil, but drinking it to just improve gut health may not be advisable, especially considering it is high in calories,” Dr. Martin-Biggers says. “One tablespoon has around 120 calories, so I recommend using it in your cooking and as part of your meals instead of drinking it separately.”

10. Taking an L-Glutamine Supplement to Heal Your Gut Lining

The Verdict: Proceed with Caution

L-glutamine is an important amino acid in your body: It is a building block of protein and a critical part of the immune system. It also plays a special role in gut health (mainly reinforcing cellular connections in the gut)—especially during injury and illness. It’s found in many foods but especially rice and corn. “During times when your body cannot produce enough of it, supplementing it can be beneficial,” Dr. Ligresti says. “During healthy times, however, your body produces all it needs.” So, unless your L-glutamine levels are low or your doctor has specifically recommended it, you likely don’t need to supplement.
If you’re looking for a supplement to help boost your gut health, try taking a probiotic instead (like HUM’s Gut Instinct). It’ll help promote good bacteria in your gut microbiome and improve your overall digestion.

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The post What Gut Health Experts *Really* Think About Those Gut Health Hacks on TikTok appeared first on HUM Nutrition Blog.

In this article, we’ll compare our body’s enzymes with those found in dietary supplements and debunk whether or not digestive enzymes work. 

Natural Digestive Enzymes vs Digestive Enzyme Supplements

Natural digestive enzymes are an essential step in the chemical digestive process. They are proteins made by the stomach, small intestine, and pancreas that help break down food. There are many types of digestive enzymes, but the main ones are:

• Amylase (breaks down starches)
• Lipase (breaks down fats)
• Protease (breaks down protein)
• Lactase (breaks down lactose or milk sugar)

These enzymes can also be found in supplemental over-the-counter (OTC) forms. A high-quality digestive enzyme supplement will usually provide a wide range of enzymes that can break down proteins, carbs, fats, milk sugar, and even fiber. Unlike those in your body, OTC digestive enzymes are typically derived from food or microorganism sources.

Do Digestive Enzymes Work?

The short answer is yes. Digestive enzyme supplements are well-researched for their ability to aid in the breakdown of nutrients so that your body can absorb and use them for all sorts of bodily functions. (1, 2, 3, 4, 5, 6, 7)

By helping with the breakdown of nutrients, digestive enzymes are also effective at providing relief from bloating and post-meal discomforts like indigestion. For instance, in a study where people took either the enzyme lipase or a placebo with a high-fat meal, the enzyme group reported significantly less stomach fullness compared to the group that didn’t take an enzyme.

As a registered dietitian, I’ve seen first-hand how digestive enzyme supplements, like HUM’s Flatter Me, have helped people optimize their digestive process. Don’t believe me? These are just a few of the things HUM customers have said about taking Flatter Me:

“Really helped with bloating when I ate foods that normally caused bloating.”

-Hannah D.

“I can notice a huge difference when I take these and when I don’t. Absolutely reduces my gas and bloating!”

-Kelsey B.

“I don’t think I’ve ever left a review for a product in my life. This has completely changed my life. I used to severely bloat, no matter what I ate. Now I can comfortably eat my meals without feeling miserable.”

-Rebecca

“I have noticed easier digestion of meals and reduced bloating since I started using Flatter Me.”

-Kimberly H.

Still need convincing? Watch how HUM’s Flatter Me works to quickly break down a bowl of oatmeal for smooth, easy digestion. Bye, bye bloat!

How Do Digestive Enzymes Work? 

Your saliva begins to digest food immediately by releasing enzymes that break down starches and fats. This process is called chemical digestion. Of course, mechanical digestion (AKA chewing) also plays a vital role in moving things along.

Then, chewed food travels down to the stomach, where it’s met by more digestive enzymes. At this point, digestive enzymes will further break down nutrients so that they are easily absorbed by the small intestine. This process generally takes about four to six hours.

On the other hand, digestive enzyme supplements tend to work much quicker. For instance, HUM’s Flatter Me supplement can work as quickly as 30 minutes after consumption.

Who Should Take Digestive Enzymes?

Most people can benefit from keeping digestive enzyme supplements handy just in case you happen to eat a meal that’s difficult to digest or likely to cause bloat. If you normally have a hard time digesting your food, then you might consider taking a supplement more regularly. 

Digestive enzymes can be taken daily or on an as-needed basis. 

Pro tip: if you’re on a date, traveling, or simply trying a new cuisine, keep a bottle of Flatter Me in your bag as your personal insurance against post-meal discomfort. 

The Takeaway

The bottom line is that digestive enzymes work for optimizing digestion, nutrient absorption, and bloating relief. They mirror the body’s digestive process by helping to break down large nutrients in your food. You can take them daily or with meals that may be difficult to digest.

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We’ve all been there: eating the pizza even when we *know* it doesn’t agree with our stomach, taking the second helping because it’s totally delicious even though we’re getting full, or polishing off a plate and then totally regretting it when your brain and belly catch up to each other.

When you’re enjoying yourself and eating more than usual (which is 100 percent ok!) you may feel less than comfortable after a big meal. The good news is there are a few tips and tricks you can incorporate before, during, and after your meal to speed up digestion and feel better ASAP. Ditch the guilt (and bloat) and get ready to optimize your digestion—while still enjoying all of your fave foods—with these 8 expert-approved tips for how to digest foods faster.

Before your meal

Planning ahead is a crucial step to speed up digestion and feel your best after indulging in a heavier or larger meal. When you know you’re about to sit down to a huge meal, you can proactively take a few steps to make sure you feel better on the other side. 

Reduce stress

Stress wreaks havoc on basically everything in your body, and digestion is no exception. “One of the best ways to naturally help your digestive system before a meal is by reducing stress. Stress increases problems in your digestive system,” says Erin James, a certified sports nutritionist and health coach. 

When you’re stressed, your body is in “fight or flight” mode, also known as the sympathetic nervous system. But digestion happens when your body is in the “rest and digest” mode, or when your parasympathetic nervous system is activated. Calming activities like deep breathing can help you achieve that.

“Take a few minutes to meditate or stretch before eating to help relax your mind and body,” says James. If you have time, do a yoga class or another workout that you enjoy that helps you destress and blow off steam before heading off to your big meal.

Take a digestive enzyme

Digestive enzymes help your body break down all of the nutrients you take in from food, including protein, carbohydrates, fat, fiber, and lactose from dairy. There are many different types of specific enzymes, but for the best results, look for a supplement that contains a blend of enzymes to tackle whatever you eat. HUM’s Flatter Me contains 18 full-spectrum digestive enzymes and ingredients like ginger, peppermint, and fennel to further support digestion.

You might think that you need to take them after a meal, but they actually work best if you take them before you eat. HUM’s dietitians recommend taking 1 capsule of Flatter Me before your two main meals of the day to help manage bloating and optimize digestion.

Eat bitter foods for your appetizer

Incorporating bitter foods and condiments can also prime your digestive system for a meal. According to a review in The International Journal of Food Sciences and Nutrition, bitter foods can help optimize your body’s digestion process. “Bitter foods, such as apple cider vinegar, help increase the secretion of gastric acid in the stomach which improves digestion,” says James. 

Other bitter foods you can try include bitter greens like dandelion, arugula, and endive, cruciferous veggies like Brussels sprouts and radishes, and cranberries. A quick and easy way to get in some bitter foods is to make your own crudite platter. Headed to a party? Offer to bring the salad. A bed of arugula topped with cranberries, shaved Brussels sprouts, and an apple cider vinegar-based dressing makes a great first course before you dive into your bigger main. 

During your meal 

Chew slowly and take smaller bites

Your parents were on to something when they told you to slow down during meals when you were a kid. “When eating, make sure to take smaller bites, chew slowly, and not rush through your meal,” says James. The digestive process actually begins in your mouth, where saliva contains digestive enzymes that begin to break down food before you even swallow. James says rushing through a meal also makes you swallow more air, which makes you feel gassy and bloated. 

Keep your phone or TV off while you eat

Try to get into the habit of staying off your phone or watching TV during meals. Distractions can be a disaster for digestion. This lets you eat more mindfully and can help you pay attention to how quickly (and how much) you’re eating. “This will help you eat slower and more intuitively. You will also pay more attention to how you chew to ensure you are chewing through your food and not trying to swallow big bites which are hard for the digestive system to break down,” says James. If you’re eating with friends or family,  

Be aware of posture

Posture is key for a lot of things, and it can affect just how well your body is breaking down your food. James says sitting up straight while eating can help support your digestive system.

“This way you can use your stomach muscles to help break down food which pushes the food down,” she says. Standing, on the other hand, may make you eat less but it won’t help you digest your food better. According to a 2019 study, standing while eating triggers a stress response in your body. While the study focused on how this affects your taste perception of food, we know that stress doesn’t do any favors for your digestion, which is why sitting is the best position to eat. 

After your meal

Go for a walk

It’s natural to want to plop down on the couch after a large meal, but moving your body, even for a casual walk, can help speed up digestion. “A slow walk is perfectly acceptable and can help reduce bloating and the feeling of fullness. When walking, gravity helps move food through your digestive system,” says James. One study found that walking after a meal accelerates gastric emptying, or the process of stomach contents moving into your small intestine where nutrients are absorbed.

More exercise, in this case, is not always better though since doing a full-on workout after a big deal is not the best idea. “Stick to a walk right after your meal and wait at least an hour, if not two, to get a workout in,” says James. 

Avoid stress

Did we mention that stress is bad for digestion? You know this is true if you’ve ever had an argument or difficult convo during a meal and get a stomach ache after. So try to keep stress at bay during and after your meal while your food is digesting. “Try not to jump back into work right away if you are having a stressful day,” says James.  (Same goes for avoiding any contentious topics during family holiday meals.)

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Digestive Enzymes vs. Probiotics

Digestive enzymes and probiotics both support digestion, but in different ways.  

What are probiotics?

Probiotics are live bacteria that when consumed, can provide an array of health benefits. One of the main functions of probiotics is to help colonize good gut bacteria. The human gut, also known as the gut microbiome, is home to trillions of bacteria. A healthy ratio of good to bad gut bacteria can aid digestion, the health of the skin, immune function, weight, and more. 

Additionally, there are several different types of probiotic genuses. The most well-known and studied types are Lactobacillus and Bifidobacterium. Both have a variety of strains, each with its own respective health benefits. 

Consuming probiotics can help ensure that you have an ideal balance of good gut bacteria. Probiotics are naturally occurring in fermented foods and beverages, including:

• Kimchi 
• Kombucha
• Sauerkraut 
• Tempech 
• Yogurt

Probiotics are also widely available in supplement form. These products usually target digestion.  However, other probiotic formulas address concerns ranging from breakouts to vaginal health given their diverse benefits. 

What are digestive enzymes?

Digestive enzymes are substances that assist in breaking down the major nutrients, like protein, carbs, fat, and fiber for efficient absorption. You’ve probably heard of someone being lactose intolerant, which means they have a deficiency of the enzyme lactase and have trouble consuming lactase, the sugar found in dairy. That’s just one example of how digestive enzymes work in your body.

Without digestive enzymes, the body would not benefit from the nutrients in food. Plus, low enzyme levels are linked to poor digestive function (bloating, irregularity, indigestion), and in more serious cases, malnutrition. 

There are three main types of digestive enzymes. These include: 

• Amylase, which breaks starches down into simple sugars
• Protease, which breaks proteins down into amino acids 
• Lipase, which breaks lipids (i.e., fats) down into fatty acids and glycerol

Digestive enzymes are naturally occurring throughout the digestive tract including the mouth, stomach, pancreas, and small intestine. Interestingly, they are also found in foods like pineapples, kiwis, honey, ginger, and avocados. 

Which supplement is right for you?

Probiotics and digestive enzymes are similar in some ways since they both benefit your digestion, but ultimately have distinct benefits. To help you narrow down the best supplement for gut health based on your needs, identify what symptoms you want to improve, or situations that apply to you.

You feel bloating after eating.

If you only feel bloated after you eat, try taking a digestive enzyme blend at the start of your meal. By doing so, you’re introducing enzymes that will help break down major nutrients in your meal. As a result, they can provide relief from post-meal discomfort such as bloating and indigestion. 

You want a boost to your mood and skin health.

If you want to improve skin health and mood, add a probiotic formula to your daily routine to promote good gut bacteria. Imbalances in the gut can influence the overall health and appearance of the skin as a result of the gut-skin axis. In addition, daily stress can negatively alter the gut microbiome.

You eat bigger meals and aren’t a grazer.

If you typically eat large portions, a digestive enzyme can be your perfect ally. Generous portions, while mostly satisfying, can also be taxing on your digestive system. A larger meal can potentially take longer to digest and cause uncomfortable feelings of fullness. This is where a digestive enzyme blend can lend a helping hand by helping to break down the major nutrients in your meal. 

You’re taking prescription medication.

If you’re on a medication regimen that affects digestion, take a probiotic (with guidance from your doctor, of course). Certain medications can diminish good gut bacteria causing unwanted side effects like changes in bowel movement regularity. Adding a probiotic can help ease some of the digestive consequences by introducing and replacing beneficial microorganisms in the gut. 

You have a sensitivity to milk.

If you have lactose intolerance or sensitivity, you should consider both a probiotic formula and a digestive enzyme blend. There’s growing evidence suggesting that probiotics may provide relief from common digestive discomforts related to milk intolerances. Similarly, the digestive enzyme lactase can help break down milk sugars making it easier for intolerant/sensitive populations to enjoy dairy in moderation. 

How digestive enzymes and probiotics can work together for improved digestion

Digestive enzymes and probiotics are generally well tolerated and considered safe for healthy individuals. But as with any supplement, people who are taking medications should consult with their doctor first to rule out any potential interactions.  

Many people can benefit from adding both types of supplements to their routine. After all, they’re each important for our digestive processes. If you choose to add a probiotic and digestive enzyme blend to your routine, you’ll want to keep a few things in mind. 

First, probiotics are a long-term gain. Consistency is critical in order for meaningful benefits to occur. Additionally, the results of taking a probiotic may not be extremely obvious. However, you can expect to notice positive differences in your overall digestion. 

On the other hand, digestive enzymes work very quickly. They provide near-immediate relief upon ingestion. Many digestive enzyme formulas can be taken daily or as-needed with meals that can lead to bloating or indigestion. 

Second, you’ll want to make sure that you’re taking each formula correctly to get the best results. The majority of probiotic formulas are most effective when taken on an empty stomach such as first thing in the morning or before bed. Conversely, digestive enzymes must be taken with food in order for them to work properly. 

Final Thoughts

Probiotics and digestive enzymes, like those found in HUM’s Gut Instinct and Flatter Me supplements, are an efficient way to promote healthy digestion and support your overall gut health. Some people can benefit from taking both, while others should narrow down their selection based on their goals. Take our quiz to help you narrow down the right supplements for you.

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The post Digestive Enzymes vs. Probiotics: Which Gut Health Supplement Is Right for You? appeared first on HUM Nutrition Blog.

5 of the Best Summer Supplements

 

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1. Digestive Enzymes / FLATTER ME

Best for: Reducing Bloat

• pineapple
• kefir
• papaya
• avocado
• banana
• ginger

 

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2. Vitamin D / Here Comes the Sun

Best for: Getting the Sunshine Vitamin

• eating vitamin D3 food sources (like fish, eggs, fortified dairy, and cereal products)
• getting some sun exposure (15 minutes on average)
• taking vitamin D supplements

 

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3. Polypodium Leucotomos / Turn Back Time

Best for: Minimizing UV Damage

• lutein
• green tea extract
• turmeric

 

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4. Detoxifiers / Daily Cleanse

Best for: Clearing Breakouts + Eliminating Toxins

• eating antioxidant-rich foods (think colorful fruits and veggies)
• boosting the body’s built-in detox systems

 

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5. Collagen + Vitamin C / Collagen Pop

Best for: Nourishing Aging + Dehydrated Skin

• experience symptoms including headache, darker urine + muscle cramps
• exacerbate dry or dehydrated skin
• develop more fine lines + wrinkles

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The post The 5 Best Supplements for Your Summer Beauty & Wellness Concerns appeared first on HUM Nutrition Blog.

How Digestion Works

Why Proper Digestion Is Important

3 Phases of Digestion

1. Cephalic Phase

2. Gastric Phase

3. Intestinal Phase

How to Improve Digestion

Eat mindfully

Don’t chug water with meals

Supplement with digestive enzymes

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Flatter Me

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The post Here’s How Digestion Works & How to Improve Yours appeared first on HUM Nutrition Blog.

What is heartburn?

What causes Heartburn?

How to Prevent Heartburn

1. Avoid Foods that Trigger heartburn

2. Follow a Bland Diet

3. Control Your Portions

4. Eat and Drink Slowly

5. Move After Meals

6. Chew Gum After Meals

7. Maintain a Healthy Weight

8. Quit Smoking

9. Wear Loose Clothing

When to Consult a Doctor

Final Thoughts

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Flatter Me

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The post How to Prevent Heartburn Through Diet and Lifestyle appeared first on HUM Nutrition Blog.

Simply put, the best time to take supplements depends on which ones you choose. Many vitamins work better if you take them at specific times of day, with certain foods, and/or when combined with other vitamins and minerals.

Team HUM wants you to reap the best results, which you can do by taking your vitamins and supplements every day. However, know that developing a consistent supplement routine doesn’t have to be difficult. As a HUM nutritionist, my goal is to simplify this process as much as possible, so here’s your go-to guide on how best to take your vitamins.

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How to Time Your Vitamins & Supplements

Here are HUM products that have instructions specific to what time or part of the
day they’re most effective.

Morning

Gut Instinct: Our original probiotic is recommended to take on an empty stomach in the morning, upon waking up or about 30 minutes before breakfast.

Daily Cleanse: Formulated with green algae, herbs, and antioxidants, Daily Cleanse works to help clear the skin. Since Daily Cleanse contains matcha green tea, it’s best to take Daily Cleanse in the morning or early afternoon.

Turn Back Time: Helps get UV damage under control and supports the skin from free radicals. It’s worth noting that this HUM supplement also contains green tea, which may hinder sleep if taken later in the evening.

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Afternoon

Ripped Rooster: You can take HUM’s fat-burning supplement twice daily with food. I recommend no later than morning and afternoon, as some ingredients may interfere with sleep. Additionally, it’s not necessary to take Ripped Rooster around the time you exercise, though you certainly can.

Raw Beauty: As more of a tip than a rule, we recommend recharging with Raw Beauty as a late-afternoon snack. It’s a great alternative to reaching for coffee or a high-calorie sugary treat to combat a midday slump. You can also use drink it in the morning for additional energy, metabolism, and skin support!

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Ripped Rooster

natural fat burn support

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Evening

Mighty Night: To optimize sleep quality while renewing skin cells, take Mighty Night 20 minutes before bedtime.

Beauty zzZz: To help regulate your body’s internal clock and fall asleep faster, HUM recommends taking Beauty zzZz 20 minutes before bed on an empty stomach.

Skin Squad: It’s beneficial to take HUM’s pre+probiotic for clear skin 20 minutes after a meal. However, most people have difficulty remembering that time frame, so it’s just as good to take Skin Squad before bedtime or first thing in the morning if that’s easier for you to remember. The most important thing, of course, is to take it daily.

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Mighty Night

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MealTime-Specific Supplements

The majority of HUM products can be taken any time of day and with food. However, there are some that need a bit more attention when it comes to timing along with meals. Here are a few in particular, plus the best time to take these supplements.

Skinny Bird: Skinny Bird is one of HUM’s weight management products. This product’s main ingredient is Caralluma Fimbriata, which curbs appetite to help you feel fuller faster. To help manage portions, take Skinny Bird 30 minutes before your three daily meals.

Flatter Me: HUM’s digestive enzyme supplement breaks down your meals’ macronutrients for better absorption and to minimize bloating. For best results, take one capsule before your two biggest meals of the day.

Moody Bird: The active ingredients in Moody Bird work best when taken separately throughout the day with food, which is why we recommend one capsule each AM and PM.

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Food-Specific Supplements

In general, some vitamins and minerals will absorb better when you take it with food, and even more so when taken with the right types of food. For example, supplements that contain fat-soluble vitamins (vitamins A, D, E, and K) such as HUM’s Red Carpet, OMG! Omega the Great, and Arctic Repair will all absorb better if you take it with a meal or snack containing fat, such as toast with peanut butter and yogurt. HUM’s Got Calcium is another food-specific example. You’ll absorb calcium more thoroughly if you take it with a meal or snack that contains citrus, like a glass of 100-percent orange juice. Similarly, since vitamin D3 helps the body absorb more calcium, our vegan vitamin D product Here Comes the Sun is great to pair with a calcium-rich snack or meal, such as a smoothie with frozen fruit and milk.

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OMG! Omega the Great

supports even skin tone and heart + brain health

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Other Quick Vitamin & Supplement Tips

Combining Multiple Supplements

Overall, my advice is to not overthink things and to keep it simple. Supplements that you should take with food can either be combined or spaced out across different meals. It really depends on what you prefer and find easiest. The same goes for supplements you can take with or without food. You can space them out if you desire, but it’s not necessary. And of course, for other HUM products not included in this roundup, simply follow the instructions in the text bubble on the side of the bottle.

For Stomach Sensitivities

If you have a sensitive stomach, I recommend taking supplements with a light snack (crackers are a great option) regardless of the instructions about food. You can also start with a reduced dosage (such as one capsule daily instead of two) for the first week or so, or until your stomach acclimates to the product.

Difficulties Taking Pills

Unable to swallow pills? Don’t worry. HUM offers alternatives to capsules and tablets, including a range of gummies such as: Boost Sweet Boost, Calm Sweet Calm, Glow Sweet Glow, and Hair Sweet Hair vegan gummies. There’s also Raw Beauty, our supplement powder, as well as Collagen Pop, our effervescent drinkable tablet. Otherwise, the best way to ingest HUM supplements without swallowing pills whole is to break capsules open (or crush tablets), and then mix them with your food or beverage of choice. We recommend a non-citrus liquid or almond milk.

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Ashwagandha Calm Gummies

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Final Thoughts

Remember: The most important thing is to take your vitamins and supplements daily. It may take some trial and error to find a rhythm with your routine, but you’ll learn what works best for you regarding the best time to take supplements. No matter which ones you choose, always review the instructions first, then think about how and when you can incorporate your supplements into your day. Lastly, you’re always welcome to reach out to a HUM Nutritionist for additional guidance. We’re here and happy to help so you can get the most out of your HUM supplements!

The post HUM’s Guide on the Best Time to Take Supplements appeared first on HUM Nutrition Blog.