Cutting out on these foods can help combat gastrointestinal issues

Cutting out specific foods can alleviate gastrointestinal issues for physically active people, especially a runner, researchers say. The study, showed that a low fermentable oligosaccharide, disaccharide, monosaccharide and polyol (or FODMAP) diet reduces some of the issues caused by exercise such as stomach cramps and bloating, and improves a person's perceived ability to exercise.

FODMAP foods include those containing lactose (milk, yoghurt and cheese), fructans (found in cereals, bread and pasta), galactic-oligosaccharides (legumes and onions), excess fructose (for example in apples, pears and asparagus) and polyols (often added as a food additive).

"We found a clear benefit when following the low FODMAP diet, with a reduction in exercise-related gastrointestinal symptoms amongst otherwise healthy, recreational runners," said a researcher.

For the study, the researchers involved a group of healthy recreational exercisers.  Everyone in the group followed two eating plans for one week at a time, with the key difference being the FODMAP content.

The findings, found that 69 per cent of those following a low FODMAP diet experienced an improvement in symptoms and were able to exercise more frequently and at a higher intensity.

In addition, the improvement in perceived pain, in conjunction with reduced experiences of bloating whilst on a low FODMAP diet, is likely explained by a reduction in intestinal water volume and gas production, caused by fewer indigestible carbohydrates available for fermentation in the gut.

However, further studies are needed to examine the benefits of this diet when combined with long-term training strategies. It is important that people take care if deciding to follow a low FODMAP diet, as reductions in total caloric and carbohydrate intake may impact on nutritional quality, he suggested.
 

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Consuming dietary fibre like peas, broccoli can help prevent obesity

Obesity is one of the biggest health problems at present, that is rapidly becoming a part of everyone's life. The rising number of obese people around the world just goes to show how we are allowing a particular lifestyle to dictate us into an unhealthy state of being.

Obesity is also a trigger for many other health problems like diabetes, hypertension and hormonal disorders.

Eating healthy is the first thing that comes to mind when one decides to lose weight, besides regular exercise.

While various diets are always available, a study has suggested adding dietary fibre like peas, broccoli, raspberries, blackberries, coconut and figs in your daily diet to avoid chances of obesity.

According to  researchers, consumption of dietary fibre can prevent obesity, metabolic syndrome and adverse changes in the intestine by promoting the growth of "good" bacteria in the colon.

The findings indicated that enriching the diet of mice with the fermentable fibre insulin prevented metabolic syndrome that is induced by a high-fat diet and they identified specifically how this occurs in the body.

Metabolic syndrome is a cluster of conditions closely linked to obesity that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels and when these conditions occur together, they increase a person's risk of heart disease, stroke and diabetes.

Obesity and metabolic syndrome are associated with alterations in gut microbiota, the microorganism population that lives in the intestine.

This study found the fermentable fibre inulin restored gut health and protected mice against metabolic syndrome induced by a high-fat diet by restoring gut microbiota levels, increasing the production of intestinal epithelial cells and restoring expression of the protein interleukin-22 (IL-22), which prevented gut microbiota from invading epithelial cells.

Researcher said that manipulating dietary fibre content, particularly by adding fermentable fibre, guards against metabolic syndrome.

For four weeks, the team fed mice either a grain-based rodent chow, a high-fat diet (high fat and low fibre content with 5 percent cellulose as a source of fibre) or a high-fat diet supplemented with fibre (either fermentable inulin fibre or insoluble cellulose fibre).

The high-fat diet is linked to an increase in obesity and conditions associated with metabolic syndrome.

The results indicated that insoluble cellulose fibre only modestly reduced obesity and dysglycemia.

When they switched mice back to a chow diet, the colon mass was fully restored.
 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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How fibre-rich diet prevents diabetes and obesity

It has been known for year that a fibre-rich diet protects the organism against obesity and diabetes, and not a French-Swedish team of researchers has succeeded in elucidating this mechanism, which involves the intestinal flora and the ability of the intestine to produce glucose between meals.

The study also clarified the role of the intestine and its associated microorganisms in maintaining glycaemia. They will give rise to new dietary recommendations to prevent diabetes and obesity.

Most sweet fruit and many vegetables such as salsify, cabbage or beans are rich in so-called fermentable fibres. Such fibers cannot be digested directly by the intestine but are instead fermented by intestinal bacteria into short-chain fatty acids such as propionate and butyrate, which can in fact be assimilated by our bodies.

The protective effect of these fibers is well known to researchers: animals fed a fiber-rich diet become less fat and are less likely to develop diabetes than animals fed a fiber-free diet. Nevertheless, the mechanism behind this effect has until now remained a mystery.

The team headed by Gilles Mithieux, CNRS researcher in the “Nutrition et Cerveau” unit (Inserm / Universite Claude Bernard Lyon 1), wondered whether this mechanism could be linked to the capacity of the intestine to produce glucose.

The researchers subjected rats and mice to diets enriched with fermentable fibers, or with propionate or butyrate and observed a strong induction of the expression of genes and enzymes responsible for the synthesis of glucose in the intestine.

They showed that the intestine of these animals used propionate as precursor to increase the production of glucose. Mice fed a fat- and sugar-rich diet, but supplemented with fibers, became less fat than control mice and were also protected against the development of diabetes thanks to significantly increased sensitivity to insulin.

The work sheds light on the role of the intestinal flora which, by fermenting dietary fiber, provides the intestine with precursors to produce glucose and also demonstrates the importance of the intestine in the regulation of glucose in the body.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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