Nutrition

Of all veggies you can eat, what are the top 3 and why?

Beyond the Obvious: The Top 3 Veggies for Optimal Health

Okay, this is almost impossible to answer as a dietitian, but I'm going to narrow it down. So number one, beats they are involved in so many wonderful things in the body. And on top of it they are great for the gut microbiome, rich in fiber and generally, a diverse type of fiber. That most people aren't used to consuming often but rich in nitric oxide so they help increase nitric oxide production in the body which is great for blood flow. Cardiovascular health people who Neuropathies or generally, like blood flow to the extremities issues like things like rain odds. I also love it because it's helpful in methylation and that is involved. That's basically donating a methyl group on to a molecule and activating different processes in the body. Namely one really big one is DNA expression but also things like detoxification and the liver. So I I love beets for many reasons, but they also are helpful for bile flow. So important for digestion. Not only does that help us break down our fats but it helps with fat soluble vitamin absorption of bile flow. And my opinion is one of the Earth or lack of bile flow or stagnancy. Bile flow is one of the main reasons why there's so many issues with Digestive and sufficiency and things like bacterial overgrowth, because if that's not flowing and functioning at every meal, we can really have problems down the road with things over. The got my second, favorite, veggie would be broccoli, Sprouts. So good for estrogen detox in the liver broccoli, family, veggies in general, or bitter veggies, that are again. So good for bile flow and gall bladder health. We store bile in the gallbladder and it flows from there at mealtimes ideally and so anytime we could eat more bitter veggies. Again, it's diversifying the gut and diversification is really the number one way. We Support got Health at a greater level and sustaining got health and then my third is kind of a category fresh herbs. There are so underused in especially the American diet and there are so nourishing for a number of reasons, parsley and cilantro, great for Liver Health Rosemary. Great for brain health, they add flavor and kind of diversify your taste buds to help with digestion. So those are my top three

My three favorite veggies are beets, broccoli sprouts, and fresh herbs. Beets have many benefits for the body, like nitric oxide production, methylation, and bile flow. Broccoli sprouts are great for estrogen detoxification in the liver and bitter veggies can help with bile flow and gall bladder health. Fresh herbs can help diversify the gut and add flavor to meals, while also providing benefits like liver health and brain health.

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As a dietitian, it's challenging to pick just three top veggies, but I'll narrow it down. 

First, beets are fantastic for the body. They support the gut microbiome, provide fiber (including diverse types of fiber), and increase nitric oxide production, which promotes blood flow and cardiovascular health. Beets also aid in methylation, a process that activates various functions in the body, such as DNA expression and detoxification. They even help with bile flow, which is crucial for digestion and fat absorption.

Second, broccoli sprouts are excellent for estrogen detox in the liver. Bitter veggies, like those in the broccoli family, support bile flow and gallbladder health. By incorporating more bitter veggies into our diet, we can enhance gut diversification and maintain gut health.

Lastly, fresh herbs, though not technically veggies, are often overlooked in the American diet. They offer nourishment and unique benefits. For example, parsley and cilantro are great for liver health, while rosemary supports brain health. Fresh herbs also add flavor and aid digestion.

These three choices provide a glimpse into the wide range of benefits that different vegetables can offer.

Any idea how to control gas when eating healthy (like beans, veggies, lean proteins)?

Mastering Digestion: Key Steps to Control Gas and Bloating

Okay, I want to start a little more basic here because this is so important. The cephalic phase of eating is also known as like the brain phase of eating so acclimating and getting your body in to rest and digest mode or parasympathetic mode where you're up. Regulating the digestion process, the motility process peristalsis moving things along. This is the most important first step if you're someone who just is more gassy and Bloated. Meals. And the way that you do this is by slowing down taking what I call my rule of Threes three deep breaths, three times during the meal and really, really thinking about chewing. This is so simple but it's so vitally important. When is the last time you ate a meal and you actually thought about chewing and swallowing the meal, we tend to not do that. It's something we're an autopilot mode about and that simplistic practice of Just getting your brain into the zone of eating meaning slowing down, smelling, your food becoming present chewing. Well, swallowing that is the cephalic phase of eating. And when we engage our brain with the process, we up regulate, our digestive juice output meaning stomach acid, digestive enzymes bile Flow by 20%, so we have studies to support this. It's so cool and so empowering, right? Like all you have to do or I should say one. Important. First step is to really get present, slow down, Engage The Senses, get out of like work mode and get into eating mode, to really help with that, gas and bloat. So, start there before you go deeper. And then I would say focusing on cooking your Foods more often than eating raw, it takes incrementally a higher load of digestive enzymes to digest raw food. So I really recommend cooking eating warm cooked Foods, most often. And then one thing, That people can look at is especially with things like beans and Grains soaking and sprouting them meeting soaking them. I have a resource that I can share about this for a kind of you're soaking in apple cider vinegar, or you're getting brands that pre-soak and pre Sprout, like, eaten Foods brand or jovial brand beans, chickpeas. And lentils are also easier in general to digest.

The cephalic phase of eating is the brain phase of eating and can help reduce gas and bloating. To do this, slow down, take three deep breaths during a meal, become present and focus on chewing. Also, cooking food more often than eating raw can help, as well as soaking and sprouting beans and grains or buying pre-soaked and pre-sprouted brands.

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To control gas when eating healthy foods like beans, veggies, and lean proteins, there are a few strategies you can try. First, focus on the cephalic phase of eating, which is the brain phase of eating. Slow down and get your body into rest and digest mode by taking deep breaths and being mindful of chewing and swallowing your food. Engaging your brain in the eating process can upregulate digestive juice output, including stomach acid, digestive enzymes, and bile flow.

Additionally, consider cooking your foods more often rather than eating them raw. Raw foods require more digestive enzymes to break down, so opting for warm, cooked foods can be easier on your digestion.

For beans and grains, soaking and sprouting them can make them more digestible. Soaking them in apple cider vinegar or choosing pre-soaked and pre-sprouted options can help reduce gas and bloating. Brands like Eaten Foods or Jovial offer pre-soaked and pre-sprouted beans, chickpeas, and lentils that are generally easier to digest.

By incorporating these practices, you can help control gas and promote better digestion when consuming healthy foods.

What brands of granola do you like the most and why?

Granola Tips: Low sugar brands to try, make your own, watch out for glyphosate

As a rule of thumb, I always recommend, looking for a granola that is as low as possible and sugar, especially added sugars. So, now when you look at a food label, it will say, typically added sugars versus total sugars. The least less is more here with added sugar. So ideally something that's sweetened with dates on its own or fruit for sweetener is really the best case scenario or making your own I will link in my website where I actually have a homemade granola recipe that you can try and use something like a local honey or a manuka honey. And that way, you're regulating the amount of added sweetener there, and honey has a little bit of an immune benefit to it when it's coming from a good source like local or Manuka but as far as brand names to look for, I like a brand called wild way where they're just using dates to sweeten the granola. I also should just give the rule of thumb of Ali something with 6 grams or less of sugar per serving and three grams or more of fiber per serving. Gives you a more blood sugar stabilizing choice because we've got that balance of fiber to the sugar and then of course always remembering like less sugar is more. I also like a brand called one degree Organics. They're using glyphosate residue free. Oats oats in particular, are one of the most Tama needed with glyphosate, which is a active. It's the active ingredient chemical in originally, was in Roundup. Ready, herbicide? And we now know that it causes an opening of the tight junctions of the gut, causing, or surging intestinal permeability there for disrupting, the balance of the microbiome, and possibly causing people to be a little bit more sensitive to certain foods, possibly be Being a root cause behind autoimmune disease. So as I go on this tangent, I'm a big fan of the one degree brand because they're using that glyphosate residue-free oatmeal. And I like to support Brands who are supporting that initiative. And then again wild ways, another great one or making your own

Look for a granola with 6 grams or less of sugar per serving and 3 grams or more of fiber per serving. Brands such as Wild Way and One Degree Organics are good choices, as they use dates and glyphosate-free oats respectively. Making your own granola is also a great option, sweetening it with local or Manuka honey.

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When it comes to granola, I recommend looking for options with low sugar content, especially added sugars. Check the food label for added sugars versus total sugars, and aim for the least amount of added sugar possible. Ideally, look for granola sweetened with dates or fruit, or consider making your own using local or Manuka honey to regulate the amount of sweetener.

As for brand recommendations, I like Wild Way, which uses dates as a sweetener in their granola. Another brand I recommend is One Degree Organics, as they use glyphosate residue-free oats. Glyphosate is a chemical found in herbicides like Roundup and can disrupt the gut microbiome and potentially contribute to autoimmune diseases. Supporting brands that prioritize glyphosate-free ingredients is important.

Remember, aim for granolas with 6 grams or less of sugar per serving and at least 3 grams of fiber per serving for better blood sugar stabilization. Less sugar is generally better. Alternatively, you can also try making your own granola using a recipe I have on my website.

Key takeaway: Consider bone broth or grass-fed whey protein for optimal benefits.

Okay, sourcing and additives becomes super important here. So, my all-time favorite is definitely a bone broth protein getting a grass-fed. I like, again, I mentioned brands on here. I don't work for these Brands. I just use them myself. I like a brand called ancient nutrition. They have a pure bone broth protein, so it's just no flavor. You're going to just taste the flavor of the fruit or whatever. You add to your smoothie cacao powder, Etc. So that is definitely my favorite Because it's a full spectrum of all the amino acids. Whereas I love collagen proteins but you should think about them as supplementary. They're not the full spectrum of all of the kind of complete set of essential aminos. You will get that from a bone broth protein. Specifically, if you're, someone who just absolutely loves whey protein. I see a lot of digestive dysfunction in my practice. So a lot of people don't do as well on the dairy proteins, but if you are choosing that I would recommend, it, grass-fed whey. Why I like a brand called paleo Valley for that. It actually is a grass-fed whey with colostrum in it. I believe and colostrum can be beneficial for a number of things in the body, but most predominantly for helping with intestinal repair. If you know that you're someone who has had intestinal permeability or leaky gut or a really reactive gut, it can be repaired it and anti-inflammatory to have something like colostrum combined. When it's coming from a good source. Um again in the respect to the sourcing, the thing to think about with vegan proteins, as a lot of them are really glyphosate late in. That's the active chemical that was in Roundup, pesticide herbicide. And we're seeing that. It causes a lot of disruption to the gut as well as possible influence on cancer long-term diseases like autoimmune disease. So I'm really big on getting a glyphosate residue-free tested pea protein, there's a brand called true Jovani that's glyphosate residue free as well as news asked brand generally pea protein can have a lot of glyphosate in it. So you want to absolutely avoid it unless you're getting one of those brands.

For the best smoothie ingredients, I recommend Ancient Nutrition's bone broth protein for a full spectrum of all amino acids. If you prefer dairy proteins, Paleo Valley has grass-fed whey with colostrum, which is beneficial for intestinal repair and inflammation. When it comes to vegan proteins, you should look for ones that are glyphosate residue-free, like True Jovani or Nush brands.

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When it comes to protein powder, sourcing and additives are crucial factors to consider. My top recommendation is bone broth protein, specifically a grass-fed variety. One brand I personally like is Ancient Nutrition, which offers a pure bone broth protein without any added flavors. This allows you to taste the natural flavors of fruits or other ingredients you add to your smoothie.

Bone broth protein provides a full spectrum of amino acids, making it a great choice. While collagen proteins are also popular, they should be seen as supplementary rather than providing a complete set of essential amino acids.

If you prefer whey protein, I recommend opting for a grass-fed variety. One brand I like for this is Paleo Valley, which offers grass-fed whey protein with colostrum. Colostrum can be beneficial for intestinal repair and has anti-inflammatory properties, making it a good option for those with gut issues.

For vegan protein powders, it's important to consider the sourcing. Many vegan proteins are contaminated with glyphosate, a chemical found in pesticides like Roundup. This can disrupt the gut and potentially have long-term effects on health. I recommend choosing a pea protein that is tested and certified glyphosate residue-free. True Jovani and Nuzest are brands that offer glyphosate residue-free pea protein options.

Remember, these are just my personal recommendations based on sourcing and quality. It's always a good idea to consult with a healthcare professional or nutritionist to determine the best protein powder for your specific needs.

Is it healthier to intermittently fast or start metabolism early in the morning with breakfast?

Unlocking the Secrets: Breakfast vs. Intermittent Fasting

This is a great question and some of the literature really has changed on this topic. Originally, when intermittent fasting really blew up, what we realized later is that a lot of the studies were done in men and postmenopausal women. So for women, for example, in their 20s, 30s 40s, this may not really have applied and, and have been beneficial to them. So I actually feel very strongly that starting. And supporting your body, your stress response, your metabolism by breaking the fast and having a quality, balanced breakfast with protein fat and carbohydrate, in the morning from a whole food basis, Really Trying to minimize processed food. So instead of having like, a bowl of cereal, I would really recommend having babies some eggs for a protein, or some grass-fed sausage for protein. Having some fruit for Whole Food, carb or sweet, potato or white, For Whole Food carb. And then things like avocado organic olive oil or a nut or seed butter for the fat. It is important and helpful for supporting the Circadian rhythm, meaning the sleep-wake cycle of your body to have a period of gut rest, what I like to call Gut rest, instead of intermittent fasting overnight of about 10 to 12 hours for the average person, this is individualized, but generally in the context of climate Giants. I'm working with, which is typically young women with gut issues, I recommend doing usually around that 11 to 12 hours of got rest overnight meeting, not eating anything overnight and just fluids where necessary, and then breaking that fast within an hour of waking in the morning. And what many people can do to support, this is actually working to eat earlier and not eating too late in the evening because that definitely can affect melatonin output and circadian rhythm. Of the body meaning sleep-wake cycle.

It is important to support your body's sleep-wake cycle and metabolism by having a balanced breakfast with protein, fat, and carbohydrate from whole food sources. To do this, it is recommended to have a period of gut rest (no eating) for 10-12 hours overnight. Additionally, it is suggested to eat earlier in the evening to help with melatonin output and circadian rhythms.

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The question of whether it is healthier to intermittently fast or start metabolism early in the morning with breakfast is an interesting one. Initially, intermittent fasting gained popularity, but it's important to note that many of the studies were conducted on men and postmenopausal women. For younger women, intermittent fasting may not be as beneficial.

Personally, I believe in supporting the body's stress response and metabolism by breaking the fast and having a quality, balanced breakfast in the morning. This breakfast should include protein, fat, and carbohydrates from whole foods, while minimizing processed foods. For example, instead of cereal, opt for eggs or grass-fed sausage for protein, fruits for carbohydrates, and avocado, organic olive oil, or nut/seed butter for healthy fats.

Having a period of gut rest, around 10 to 12 hours overnight, can support the body's circadian rhythm. This means not eating anything overnight and only consuming fluids if necessary. It's recommended to break the fast within an hour of waking in the morning. To further support this, try to eat earlier in the evening and avoid eating too late, as it can impact melatonin production and disrupt the body's sleep-wake cycle.

Ultimately, the approach may vary for each individual, but for overall health and supporting the body's natural rhythms, starting the day with a balanced breakfast and incorporating a period of gut rest overnight can be beneficial.

What are some of the best foods for constipation?

Kiwis: The All-Natural Game Changer for Constipation

My number one pro tip for this is two kiwis everyday kiwis have out, competed prunes, and prune juice in studies for constipation, and I can say in my private practice with clients, this is a game changer so I also have a trio of sort of constipation remedy that I give to clients that is three parts so it's two kiwis a day. One cup of cooked, leafy greens, dark leafy greens like spinach. Which kale dandelion greens, collard greens, daily and 2 tablespoons of soaked, Chia or flax seed, daily soaked specifically. So, we're optimizing the soluble fiber component, which is really that gel-like substance between the seeds when you let it soak overnight and chia, specifically does a really good job of supporting those with constipation. I will also say in general fruit is really helpful the fruit fiber and Roll is helpful for constipation. And I think a lot of people with digestive issues, maybe have fear around eating carbs or fruit. And I tend to say, let's not have you around that just get, you know, organic at seasonal if you can super important and then in addition, psyllium husk is a fiber that you can either blend into a smoothie or protein shake or add to like a pudding or applesauce that when taken daily can actually be supportive for people with IBS. Is constipation and IDs diarrhea, so it's a wonderful fiber supplement to try.

To help with constipation, I recommend eating two kiwis a day, one cup of cooked leafy greens and two tablespoons of soaked chia or flax seeds. Additionally, fruit and psyllium husk can be helpful in relieving symptoms.

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One of the best foods for constipation is kiwi. Studies have shown that kiwis are more effective than prunes and prune juice in relieving constipation. In my private practice, I have seen kiwis work as a game changer for clients.

In addition to kiwis, I recommend a trio of constipation remedies. This includes consuming one cup of cooked dark leafy greens like spinach, kale, dandelion greens, or collard greens daily. These greens are rich in fiber and can help alleviate constipation. Another part of the trio is consuming two tablespoons of soaked chia or flax seeds daily. When soaked, these seeds release a gel-like substance that optimizes the soluble fiber component, which aids in relieving constipation. Chia seeds, in particular, are known for their effectiveness in supporting those with constipation.

Fruit, in general, is also helpful for constipation due to its fiber content. Many people with digestive issues may have concerns about consuming carbs or fruit, but I encourage them not to fear it. Opt for organic and seasonal fruits whenever possible.

Another option is psyllium husk, a fiber supplement that can be blended into smoothies or added to puddings or applesauce. Psyllium husk can be beneficial for individuals with constipation or diarrhea associated with irritable bowel syndrome (IBS).

Incorporating these foods into your diet can help alleviate constipation and support digestive health.

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Functional medicine dietitian and best-selling cookbook author specializing in gut health and autoimmunity.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Meg Gerber, RD, LD, IFNCP, CGN