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Wilma Lyon

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  1. Wilma Lyon

    High FODMAP Spices

    By Wilma Lyon,


    Health
    Eating a healthy diet can be a difficult endeavor. However, any way to give your food flavor can help keep you on track. For a low FODMAP follower, many sauces and processed flavorings are off limits due to sweeteners like high fructose corn syrup and honey. Therefore, follow these tips to find spices and herbs to help flavor your meals the low FODMAP way.
    Spices to Avoid
    First, let’s start with which spices you should avoid to prevent digestive symptoms. The big ones are garlic and onion powder, and any spice mix containing these powders. Other spices to stay away from include any spice mixes that contain dried mushroom, dried beans of any kind, the white part of scallions, and any marinade or spice rub with wheat flour added to it. Also, some low-sugar marinade mixes may contain sugar alcohols, so be sure to avoid these. Look carefully on the ingredient label before purchasing spices and spice mixes.
    Fodmap spices
  2. Wilma Lyon
    There is a plethora of protein powders out there. While most experts recommend getting protein from a natural diet, protein powders are an excellent (and often necessary) option in some groups. With so many choices out there, patients with Irritable Bowel Syndrome (IBS) — or other gut conditions worsened by FODMAPs — can have a hard time determining the best protein powder for them.

    In this article, we’ll look at what protein is and why you need it, the types of protein powders, whether whey protein isolate is low FODMAP, and what other low FODMAP protein powder options IBS patients have.

    What is protein?

    Protein is one of three fundamental molecules that make up our body (the other two being carbohydrates and fats). Protein is present in every cell of the body, and one of its main functions is to provide structural support to the body. One example is skin — when skin protein (collagen) starts to break down with aging, people get wrinkles.

    All enzymes and many hormones in the body are also made up of proteins. Enzymes and hormones regulate important body functions like:

    ● Digestion
    ● Blood pressure
    ● Basal metabolic rate
    ● Nervous system activity
    ● Reproductive functions

    Proteins (specifically a large protein called albumin) also helps maintain the blood pressure by keeping liquid within the blood vessels.

    Finally, proteins are an integral component of muscles. People who want to strengthen their muscles must increase the amount of protein in their diet. People with very low intake of protein or diseases that affect protein metabolism may have weak muscles.
    Protein powder low fodmap
  3. Wilma Lyon
    Irritable Bowel Syndrome (IBS) is a common gut condition that revolves around abdominal pain. It has been linked to FODMAPs, which are sugars that can trigger symptoms in patients. People have come up with digestive enzyme supplements to help them tolerate FODMAPs better, and in this article, we’ll take a look at some supplements that you can try to help with IBS.
    What are digestive enzyme supplements?
    Digestive enzyme supplements come as pills or powder and are designed to break down large food molecules into smaller ones.
    Our bodies naturally produce digestive enzymes to be able to absorb nutrients from diet. Diet contains large molecules that can’t move across the gut lining to enter blood. The body uses digestive enzymes to break these molecules into simpler ones, which can easily diffuse across the gut lining.
    This allows us to obtain nutrients from our diet — if it weren’t for digestive enzymes, we would quickly become malnourished and deficient in important nutrients.
    Examples of some natural digestive enzymes include amylase (breaks carbs), protease (breaks down protein into amino acids), trypsin (breaks protein), and lipase (breaks down fat).
    In some patients (like those with pancreatic insufficiency), the body stops producing these digestive enzymes. This leads to ineffective digestion and loss of nutrients. And this is why digestive enzyme supplements were initially made. The goal was to counter the body’s inability to produce digestive enzymes by supplementing it with synthetic enzymes to improve digestion and prevent malabsorption of nutrients.
    Best digestive enzymes for ibs
  4. Wilma Lyon
    What are Probiotics?
    If you ever had problems with your digestive system, or you have taken antibiotics, you probably have received the advice to take probiotics. Broadly speaking, probiotics promote healthy digestive tract and a healthy immune system, by improving or restoring the gut flora. However, before diving deeper, it is good to know what they are exactly. According to the International Scientific Association for Probiotics and Prebiotics (ISAPP), a probiotic is defined as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”. In other words, probiotics are live bacteria and yeasts that are good for you, especially for your digestive system. Probiotics are often called “good” bacteria and as you already know - your body is full of bacteria, both good and bad.
     What do probiotics do for you?
    Help you replace the healthy bacteria that you lost during a treatment with antibiotics;
    Promote the balance between the “good” and “bad” bacteria, in order for your body to work properly;
    Increase the production of B-galactosidase, which is helpful for better lactose digestion ;
    Increase the production of short-chain fatty acids in the colon, which decreases the intestinal pH;
    Reduce visceral hypersensitivity (sensitivity to intestinal pain).
     Should you take probiotics if you have IBS?
     People with Irritable Bowel Syndrome (IBS) must follow a low FODMAP diet to keep everything under control. Apart from that, prebiotics and probiotics often contribute for better management of the syndrome, reduced symptoms and improved gut health. It is important to mention that individuals following a low FODMAP diet might have decreased intake of prebiotic fiber. Prebiotic is the compound that is not digested, but rather fermented by the microflora and stimulates growth of healthy bacteria in the GI tract. Unfortunately, people with IBS cannot take any probiotic and prebiotic because not all of them are suitable for sensitive stomachs. Products that are not low FODMAP approved could cause discomfort, require large dosages to be effective and only work in the colon. Prebiotics give bacteria stuff to eat and act as a “fuel” for the probiotic, but if you have IBS, you must avoid prebiotics that are starch-based or fibers.
    Probiotics fodmap
  5. Wilma Lyon

    Is protein powder good for ibs

    By Wilma Lyon,


    protein powder
    Protein shakes can be a nutritious and convenient meal option if you are on the the go. However, if you have irritable bowel syndrome (IBS), picking a protein powder can be a difficult process. This is because milk ingredients high in lactose, certain thickeners that contain gluten, as well as certain sweeteners and flavors can be high in FODMAPs that can cause digestive discomfort. Therefore, use the tips below to help you find a protein powder that will help you eat healthy on the go without causing your gut any harm.
    Is protein powder good for ibs
  6. Wilma Lyon
    A ‘leaky gut’ is also known as increased intestinal permeability, where gaps in the intestinal wall begin to loosen and widen. This makes it easier for large, harmful microorganisms and toxins to cross through the intestinal wall and into the bloodstream.
    It’s been hypothesized that these pathogens and wastes now loose in the blood stream can stimulate inflammation and immune reactions, causing a variety of connected health problems. This collection of health issues is known as ‘leaky gut syndrome.’
     Diet for Leaky Gut
    Because leaky gut syndrome is not an official medical diagnosis there is no recommended treatment; however, strategic diet changes have presented as effective at improving overall digestive health.
    A diet to ease a leaky gut is focused on promoting a healthy gut microbiota, but also reducing chronic inflammation in the digestive system. This helps keep the intestinal walls strong by preventing damage that can lead to loosening gaps.
    Foods that provide anti-inflammatory benefits include healthy fats, gluten-free grains, fermented foods, and easily digestible proteins.
    Choosing a Protein Powder to Aid Leaky Gut
    Along with a beneficial diet, you may also be looking for a protein powder that allows you to both build muscle and ease symptoms of a leaky gut.
    These are four main ingredients you should look for on your protein powder’s ingredient label:
    1.    Probiotics
    Probiotic foods contain live strains of beneficial bacteria. Consuming probiotics recolonize your gut microbiome, improving diversity and strength. Probiotics also assist in producing enzymes that breakdown invading pathogens, toxins, and colonies of harmful bacteria in the intestines.
     2.    Prebiotics
    Prebiotics are a type of fiber that boosts growth of microbiota by feeding good gut bacteria. They aid in easing leaky gut syndrome much like probiotics, but also promote growth of good bacteria in the gut, which fortifies that intestinal wall and strengthens the immune system.
    3.    Healthy Fats
    Healthy fats are an important ingredient you should look for in a protein powder to ease your leaky gut. Unsaturated fats like omega-3 fatty acids stimulate the gut to produce enzymes. In turn, these enzymes induce positive alterations in the gut bacteria that reduce the permeability of the intestinal wall.Look for natural ingredients on your protein powder’s label to provide healthy fats, like ground chia or flax seeds
     4.    Easily Digested Proteins
    Protein is the central ingredient of your protein powder, so ensure you are using a supplement with complete, easily digestible proteins. Easy-to-digest proteins minimize intestinal stress and maximize absorption, entering the body where they are used to build and repair gaps in the intestinal wall.
    Whey protein and leaky gut syndrome
  7. Wilma Lyon
    A muscle-building diet doesn’t have to revolve around boiled chicken breasts.
    The moment you begin any kind of exercise kick you’ll be told to up your protein intake. Protein is the fuel that repairs and builds muscles after a workout, so if you’re hitting the gym it makes sense to eat more of it.
    The popular conception of protein tends towards meat and vast tubs of protein powder. Plain chicken breasts washed down with a protein shake is about as appetizing as it sounds. However, protein is actually present in decent amounts in a far wider range of foods than you might expect, as any hench vegan (henchetarian, if you will) can attest.
    Whether you’ve sworn off meat or are just looking to vary your protein sources (and you should be), here are 11 low FODMAP sources of protein suitable for vegans. Please check the Monash app for serving sizes.
    The 11 Best Low FODMAP Vegan Sources of Protein
    In order of highest amount of protein per 100g:
    Pumpkin seeds 30g
    Peanuts 25-28g
    Seitan 25g
    Almonds 21g
    Tempeh 20g
    Chia seeds 17g
    Walnuts 15-17g
    Plain Quorn 14.5g (75g is low FODMAP as per Monash)
    Brazil nuts 14g
    Edamame 13g
    Tofu 12g
    Vegan low fodmap protein powder
  8. Wilma Lyon
    Constipation, or the big C as it is more affectionately known, can have a number of causes.  Common examples include: sudden dietary changes, consuming too many high protein and dairy products, lack of physical activity, stress and anxiety, overuse of laxatives (and residual fecal build up), some medications (e.g., narcotics, iron pills, antidepressants), and, more often than not, insufficient fluid and fiber intake. Constipation, or difficult bowel movements that occur less often than normal, can be a painful disruption to daily living and is a serious issue for many Irritable Bowel Syndrome (IBS) sufferers.
    Bloating, gas and a heap of other unpleasant symptoms are often associated with the big C, so it’s important to address it and not push it to the side as just “a normal part of life” … it’s not! Hence the more need on avoiding Constipation while following a Low FODMAP Diet.
    Symptom relief following a low FODMAP diet tends to be greater in those who suffer the big D (or Diahorrea) when compared to constipation sufferers. Why? The low FODMAP diet works by eliminating many high fibre foods, and so it’s important to ensure that, particularly if you suffer constipation, you are still getting a healthy dose of fibre, prebiotics, and probiotics. This can be done both through wholesome foods in the first instance, and supplements when necessary.
    Fodmap for ibs with constipation
  9. Wilma Lyon
    People struggling with leaky gut, which is a complex health issue, realize its impact on their daily lives. Lately, the focus is on tackling the leaky gut by enhancing the diet and immunity. The role of Collagen, which potentially averts leaky gut symptoms is increasingly stressed. Collagen supplements for leaky gut are an excellent option in the field of wellness, gut health, and fitness. Let's review what eaky gut is and how collagen is useful in preventing it.
    What is Leaky Gut Syndrome?
    Leaky gut is a digestive issue affecting the lining of your intestines, opening gaps that allow bacteria and toxins to enter your bloodstream. This intestinal permeability makes the tight junction proteins larger than usual, potentially leading to more severe health conditions. Leaky Gut can lead to several chronic conditions, such as-
    Autoimmune conditions
    Food sensitivities
    Skin conditions
    Mental health conditions
    Common Symptoms of Leaky Gut
    Diarrhea, constipation, and bloating
    Infrequent Bowel Movements
    Joint pain and arthritis 
    Sugar cravings and mood swings
    Skin rashes or acne
    Chronic fatigue 
    Low Immune System
    Brain fog or headaches
    Small Intestinal Bacterial Overgrowth (SIBO)
    Other Health Issues That May Be Linked to or Caused by Leaky Gut
    Celiac Disease
    Asthma
    Multiple Sclerosis
    Inflammatory Bowel Disease (IBS)
    Fibromyalgia 
    Lupus
    Thyroid Conditions
    Diabetes
    Crohn's Disease
    Common Causes of Leaky Gut 
    There is a multitude of potential causes of leaky gut according to scientific studies and research, like:
    Genetics Disorders
    Poor gut health
    Toxin accumulation 
    Nutrient deficiencies
    Vitamin C Deficiency
    Unstable Insulin Levels
    Smoking
    Excessive alcohol intake
    Chronic stress and inflammation
    Consuming high levels of sugar
    An imbalance of intestinal bacteria or a yeast overgrowth 
    Long-term use of non-steroidal anti-inflammatory drugs, e.g., ibuprofen
    Is collagen good for leaky gut
  10. Wilma Lyon
    Bovine collagen has many benefits, including reduced skin aging, better bone health, and improved joint pain. But is it any good for gut health? 
    If you’re wondering how bovine collagen can impact your tummy symptoms, this article will guide you through the relationship between bovine collagen and gut health!
    What is bovine collagen?
    Bovine collagen is a protein derived from cows. Our bodies are naturally replete with collagen, which provides structural support to various tissues like the bone, blood vessels, hair, skin, intestines, and organs like the liver and heart.
    You can think of collagen as the body’s cement — it holds together different structures, giving them strength and flexibility. 
    But as we age, the natural collagen in our bodies begins to dwindle down, and this has various manifestations such as skin wrinkles and painful joints. 
    Collagen from outside sources (such as bovine collagen) helps by counteracting this decrease in the body's natural collagen, treating associated symptoms and maintaining the overall health and structural integrity of various tissues. 
    Is bovine collagen good for gut health?
    Yes, bovine collagen helps fight “leaky gut”, which is a relatively new term (so don’t get alarmed if your doctor doesn’t recognize the term).
    How bovine collagen fights leaky gut
    Your gut is a long tube that is lined by millions of cells. These cells are tightly connected to each other, which keeps unwanted substances from seeping in and entering the bloodstream. Part of what keeps the gut lining leak-proof is collagen, and when it gets disrupted, you get a leaky gut.
    The cause behind a leaky gut is not fully understood. Some believe certain individuals are genetically predisposed to the condition, while others think the modern diet (which is low in fiber and high in fats) as well as increased alcohol consumption and stress are to blame. And both theories are likely to be partially correct.
    But whatever the cause, a leaky gut has been shown to play a role in several gut conditions. Some of the well-known ones include inflammatory bowel disease, irritable bowel syndrome, and Celiac disease (also known as gluten-sensitive enteropathy). 
    Other (less intuitive) conditions have also been associated with a leaky gut. These include arthritis, allergies, asthma, acne, diabetes, and mental illness. However, we’re not sure whether a leaky gut causes these conditions or is simply an association.
    Nonetheless, by replacing the “cement” between cells, bovine collagen helps minimize the disruption that dietary and genetic factors might cause to the gut lining. This stops the development of a leaky gut and reduces the risk of the conditions associated with it.
    Other gut benefits of bovine collagen
    Other benefits of bovine collagen include an overall healing effect on the gut as well as supply of important amino acids.
    Amino acids are the building blocks of proteins and since collagen is a large protein, it’s a good source of amino acids for the gut. One of these is glycine, which helps the stomach produce acid. Stomach acid is not only necessary for effective digestion, but it also kills nasty bugs (like cholera) and saves you from infection. 
    Collagen and digestive issues
  11. Wilma Lyon
    Protein powder is a quick and effective way to nourish your body, which is why so many people use it for various reasons. From building muscle mass, losing weight, improving sports performance, to enhancing overall wellness, protein powder is a great solution!
    However, not all protein powders are created equal.
    Some can cause digestive problems like stomach cramps, bloating, and frequent trips to the bathroom. So if your protein powder is causing stomach problems, it’s worth paying attention to it. You might be drinking it too soon after a workout, it may contain lactose, sugar, or sweeteners.
    So here’s a few things to pay attention to if you want to use protein powder without side-effects:
    What’s in Your Protein Powder?
    The way your protein shake is processed could make a difference between whether it’s easily digestible or not.
    If you’re experiencing gas, bloating, nausea, and diarrhea, it could be because you’re lactose intolerant. If this is the case, your body will be struggling to digest your shake’s milk protein properly. Primary lactose intolerance is the most common type. It occurs when your small intestine produces insufficient lactase (a digestive enzyme) to digest lactose. If you’re experiencing side effects from your protein shakes, try a non-dairy protein alternative or a whey protein isolate.
    If lactose intolerance is not your problem, it could be the artificial sweeteners in your protein powder that are making you sick. Many popular protein powders contain artificial sweeteners to lower their calorie content and make them more palatable. 
    Unfortunately, they’re not as healthy as you may think. Some artificial sweeteners can upset the balance of your gut bacteria and cause nausea and other digestive problems.
    Artificial sweeteners can also cause gas, bloating, and diarrhea. Some artificial sweeteners can upset the balance of your gut bacteria and cause nausea and other digestive problems.
    When and How to Use Your Protein Powder
    If you drink your protein shake after a workout, there’s no need to be in a hurry.
    Recent research shows that your anabolic window is much longer than 30 minutes. In fact, it may make little difference whether you drink your shake before, during, or after exercise; you can still reap the same benefits.
    If you drink your protein shakes too quickly, they can cause nausea, and particularly after a workout. This is because, during exercise, your blood is pumping into your muscles rather than your digestive tract. So drinking your shake too soon after a workout or too quickly can upset your stomach.
    Give yourself time and sip it slowly instead.
    Choosing the Right Protein Powder
    If you want to get all the benefits from protein shakes without the pain, the solution is Low-FODMAP protein powder.
    FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are sugars that are not easily absorbed by the small intestine (causing cramps, diarrhea, and other stomach problems).
    A low-FODMAP protein powder doesn’t contain these sugars, making it much easier to digest. For example:
    Whey protein isolate
    Sprouted brown rice protein
    Pea protein
    Soy protein
    Egg protein
    Hemp protein
    Sacha Inchi protein
    Sunflower protein
    Casa de Sante low FODMAP certified protein powders are lab tested and scientifically shown no to cause gas, bloating or digestive distress. They are low carb, all natural, gluten free, lactose free and soy free, without artificial sweeteners.
    Can protein powder upset your stomach
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