Grains, legumes, and beans, such as kidney beans, lima beans, black beans, soybeans, and lentils, have high amounts of lectins. Other foods with high amounts of lectins include wheat and seeds of the grass family, such as barley, buckwheat, corn, millet, oats, and rye, legumes, including peanuts, and soy, nightshade vegetables, such as peppers, eggplant, and potatoes as well as dairy products, especially those originating from grain-fed animals. In the following article, we will discuss the most harmful lectins.
Contents
Most Harmful Lectins to Avoid
Most lectins can trigger inflammation and develop what is known as “advanced glycation end-products. C-reactive protein, by way of instance, is one of many lectins found in the human body that is used as an inflammatory marker. Lectins are considered to be immunotoxic because they can stimulate a hyperimmune response. Lectins are also considered to be neurotoxic and cytotoxic because they can damage nerves and cells, ultimately causing apoptosis or cell death, among other well-known health issues.
Moreover, lectins can increase blood viscosity by attaching to red blood cells. This makes red blood cell “sticky” which can result in abnormal blood clotting. Several lectins, such as WGA, can also affect endocrine function and change gene expression. Lectins may even promote leptin resistance, ultimately increasing the risk of excess weight and obesity. These factors can increase the risk of developing other health issues. If you believe you may have any health issues caused by eating lectins, you may want to avoid:
Corn
Corn-fed meats including most meats sold in grocery stores. Avoid eating factory farmed, corn-fed meat by eating certified grass-fed meat labeled by the American Grass-fed Association.
Cashews, peanuts, and unfermented soybean products. Eat fermented varieties, such as miso, natto, tamari, and tempeh.
Milk with casein A1. Casein A2 is the normal protein found in milk from buffalo, goats, sheep and some Jersey cows. Unfortunately, most cows produce casein A1 and most store-bought milk has casein A1, even if it’s organic. Casein A1 proteins develop beta-casomorphin that can attach to beta cells in the pancreas and result in an autoimmune response. Drink raw milk from organic, grass-fed, casein A2-producing cows. Jersey cows may produce either casein A1 or A2, so make sure to check with the farmer to confirm the type of milk being produced. Avoid milk from Holsteins because they produce casein A1.
How to Make High-Lectin Foods Safe to Eat
After eliminating foods with high amounts of lectins from your diet, you can further decrease lectins in your diet by:�
Peeling and deseeding fruits and vegetables. The skin, or hull, and seeds of many fruits and vegetables have high amounts of lectins. By way of instance, you’ll want to remove the seeds from tomatoes and peppers before eating them.
Choosing white grains over brown grains. Healthcare professionals suggest that white rice is preferable over brown rice because �those who eat rice as their staple grain have always stripped the hull off brown rice before they eat it. That’s because the hull contains all the harmful lectins.� Avoid lectins by choosing organic grains and using yeast or sourdough which effectively breaks down gluten and other harmful lectins.
Sprouting grains, beans, and seeds. Sprouting deactivates lectins although there are several exceptions. Do not sprout legumes. By way of instance, lectins are actually enhanced when sprouting alfalfa.
Eating fermented foods. Fermentation effectively decreases harmful lectins. A wide variety of vegetables can be fermented, ultimately boosting their health benefits.
Using a pressure cooker. The best way to neutralize lectins when cooking is to use a pressure cooker. Healthcare professionals recommend that, �If you’re cooking with beans, tomatoes, potatoes and quinoa, the pressure cooker is your best bet however, it won’t even touch the lectins in wheat, oats, rye, barley or spelt.� Avoid slow cookers since the low cooking temperatures are insufficient to remove lectins.
Tips to Decrease Lectins in Beans and Potatoes
If you choose to eat beans, it’s important to prepare and cook them properly because eating raw or undercooked beans can be harmful towards your overall health. Phytohemagglutinin is a toxin commonly found in many varieties of beans and they are especially high in raw, red kidney beans. According to the U.S. Food and Drug Administration (FDA) eating as few as four or five raw beans may cause phytohemagglutinin toxicity. To decrease lectins in high-lectin foods, consider doing the following including:
Soaking beans in water for at least 12 hours before cooking, making sure to change the water frequently. Adding baking soda to the soaking water will further neutralize lectins in beans.
Discarding the soaking water and rinsing the beans.
Cooking for at least 15 minutes on high heat or using a pressure cooker.
Lectins in potatoes, which are a member of the nightshade family, can also be reduced by cooking, although only by 50 to 60 percent. On a positive note, however, most potatoes have digestive-resistant starch which consists of complex starch molecules that resist digestion in your small intestine. These starches slowly ferment in the large intestine where they act as prebiotics that feed healthy gut bacteria. Because of this, healthcare professionals believe that we should only limit and not eliminate lectins from our diet.
Why You Should Only Limit & Not Eliminate Lectins
Healthcare professionals believe that lectin damage is associated with glyphosate contamination. Scientists make a strong case against lectins due to their potential to be harmful to your overall health. Given the number of foods with high amounts of lectins, however, it would be almost impossible to completely eliminate them from your diet. The list of lectins found in vegetables alone is lengthy and several lectins can actually provide a variety of health benefits if these are consumed in moderation.
Many vegetables with high amounts of lectins also have polyphenols which are micronutrients with antioxidants that play a fundamental role in preventing and reducing the progression of diabetes, heart disease, cancer, and neurodegenerative conditions. Polyphenols are also considered to be prebiotics because they increase the ratio of beneficial bacteria in your gut, which is another important factor for disease prevention and weight management, among providing various other well-known health benefits.
Lectins are proteins in plant- and animal-sources that can be harmful to a person’s overall health because they can attach to cell membranes. Grains, legumes, and beans, such as kidney beans, lima beans, black beans, soybeans, and lentils, have high amounts of lectins. Other foods with high amounts of lectins include wheat and seeds of the grass family, such as barley, buckwheat, corn, millet, oats, and rye, legumes, including peanuts, and soy, nightshade vegetables, such as peppers, eggplant, and potatoes as well as dairy products, especially those originating from grain-fed animals.According to healthcare professionals, eating too many foods with high amounts of lectins can cause nerve damage, lead to cell death, and even promote inflammation while others can change blood viscosity, interrupt endocrine function, and even affect gene expression. However, healthcare professionals argue that eating some foods with lectins can be beneficial as long as these are cooked and consumed properly.�– Dr. Alex Jimenez D.C., C.C.S.T. Insight
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.�
Curated by Dr. Alex Jimenez D.C., C.C.S.T.
References:
1. Bulletproof.com, Revenge of the Beans
2, 9, 17, 18, 22. Precision Nutrition, All About Lectins: Here’s What You Need to Know
3. Healthline April 1, 2015
4. Authority Diet, Dietary Lectins: What Are They and Should You Be Concerned?
5, 8. My Domaine June 25, 2017
6. Krispin.com October 18, 2017
7. Gundry MD May 23, 2017
10. Carbohydrate Research February 1980; 78: 349-363
11. Critical Reviews in Biotechnology 2000; 20(4): 293-334
12. Krispin.com October 18, 2017
13. Superfoodly October 8, 2017
14, 15, 16, 19. Gundry MD May 23, 2017
20, 21. U.S. Food and Drug Administration August 20, 2015
23. Youngmeagher.com, InstaPot Review 2017
24. Today’s Dietitian September 2012; 14(9): 22
Podcast: Metabolic Syndrome Explained
Metabolic syndrome is a collection of risk factors that can ultimately increase the risk of developing a variety of health issues, including heart disease, stroke, and diabetes, among other problems. Central obesity, high blood pressure, high blood sugar, high triglycerides, and low HDL are the 5 risk factors associated with metabolic syndrome. Having at least three of the five risk factors may suggest the presence of metabolic syndrome. Dr. Alex Jimenez and Dr. Mario Ruja explain the 5 risk factors associated with metabolic syndrome, in further detail, as they recommend diet and lifestyle modification advice and guidelines to help people with metabolic syndrome improve their overall health and wellness. From eating fiber and staying hydrated to exercise and better sleep, Dr. Alex Jimenez and Dr. Mario Ruja discuss how diet and lifestyle modifications can help improve the 5 risk factors associated with metabolic syndrome to ultimately prevent the risk of developing a variety of other health issues, including heart disease, stroke, and diabetes. – Podcast Insight
Neural Zoomer Plus for Neurological Disease
Dr. Alex Jimenez utilizes a series of tests to help evaluate neurological diseases. The Neural ZoomerTM Plus is an array of neurological autoantibodies which offers specific antibody-to-antigen recognition. The Vibrant Neural ZoomerTM Plus is designed to assess an individual�s reactivity to 48 neurological antigens with connections to a variety of neurologically related diseases. The Vibrant Neural ZoomerTM Plus aims to reduce neurological conditions by empowering patients and physicians with a vital resource for early risk detection and an enhanced focus on personalized primary prevention.
Food Sensitivity for the IgG & IgA Immune Response
Dr. Alex Jimenez utilizes a series of tests to help evaluate health issues associated with a variety of food sensitivities and intolerances. The Food Sensitivity ZoomerTM is an array of 180 commonly consumed food antigens that offers very specific antibody-to-antigen recognition. This panel measures an individual�s IgG and IgA sensitivity to food antigens. Being able to test IgA antibodies provides additional information to foods that may be causing mucosal damage. Additionally, this test is ideal for patients who might be suffering from delayed reactions to certain foods. Utilizing an antibody-based food sensitivity test can help prioritize the necessary foods to eliminate and create a customized diet plan around the patient�s specific needs.
Gut Zoomer for Small Intestinal Bacterial Overgrowth (SIBO)
Dr. Alex Jimenez utilizes a series of tests to help evaluate gut health associated with small intestinal bacterial overgrowth (SIBO). The Vibrant Gut ZoomerTM offers a report that includes dietary recommendations and other natural supplementation like prebiotics, probiotics, and polyphenols. The gut microbiome is mainly found in the large intestine and it has more than 1000 species of bacteria that play a fundamental role in the human body, from shaping the immune system and affecting the metabolism of nutrients to strengthening the intestinal mucosal barrier (gut-barrier). It is essential to understand how the number of bacteria that symbiotically live in the human gastrointestinal (GI) tract influences gut health because imbalances in the gut microbiome may ultimately lead to gastrointestinal (GI) tract symptoms, skin conditions, autoimmune disorders, immune system imbalances, and multiple inflammatory disorders.
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Modern Integrated Medicine
The National University of Health Sciences is an institution that offers a variety of rewarding professions to attendees. Students can practice their passion for helping other people achieve overall health and wellness through the institution’s mission. The National University of Health Sciences prepares students to become leaders in the forefront of modern integrated medicine, including chiropractic care. Students have an opportunity to gain unparalleled experience at the National University of Health Sciences to help restore the natural integrity of the patient and define the future of modern integrated medicine.
Research has found that vertebrogenic chronic low back pain could be caused by a lumbar vertebral endplatechange that involves the basivertebral nerveand is not disc-related. The underlying cause of chronic low back pain can be very difficult to diagnose. The intervertebral discs are a common suspect, but when disc-related treatments don�t ease the pain, the root problem could be something else. Researchers are exploring an overlooked area with the vertebral endplates being the cause of vertebrogenic low back pain.
Research has found that there are more nerves in the vertebral endplates than in the spinal discs. More nerves can mean higher potential/increase in pain. And like the other areas of the spine such as the discs and joints, vertebral endplates can also degenerate, also increasing the risk for pain.
Contents
Vertebral Endplates and Basivertebral Nerve
The vertebral endplates line the top and bottom of each vertebral body. These are the round, thick, weight-bearing bones in the spine. The vertebral endplates are made of cancellous or spongy bone and function as the barrier between each disc and the vertebrae.
The low back/lumbar spine takes the most weight. That can be a significant amount of pressure on the structures in the low back. The endplates are situated between a cushioned disc/s and the hard, bony vertebral body making them vulnerable to degeneration and nerve damage contributing to chronic low back pain. The endplates and vertebral bodies consist of a network of intraosseous nerves.
Intraosseous nerves live within the bone.
The basivertebral nerve� BVN is an intraosseous nerve that winds through the vertebral bodies. This nerve feeds into each spinal bone through the back of the vertebral body and then branches out with nerves going towards the top and bottom vertebral endplates. Research has shown that although these nerves are inside the bone they can send pain signals from a damaged vertebral endplate that could result in vertebrogenic low back pain. This is why it has been�recently linked it as a possible cause of chronic low back pain.
Nerve pain in the spine has been linked with discs that have degenerated. A doctor, chiropractor/spine specialist refers to this as discogenic pain. But with new research, an understanding of the function the vertebral endplates and BVN play in the sensation of pain has been realized and this is where the term vertebrogenic pain comes from. If a doctor discovers that the endplates could be the source of your chronic low back pain, they might use this term.
Vertebral Endplate Pain Diagnosis
Like most back pain conditions diagnosing vertebral endplate pain can be just as challenging. This is because diagnostic imaging scans typically don�t pick up mild to moderate endplate damage. A classification scale known as Modic changes helps doctors identify vertebrogenic pain.
Modic changes or MC are areas that show up on an MRI showing bone marrow damage that has been linked to low back pain. The name comes from the doctor that classified them in 1988, Dr. Michael Modic. Modic changes help doctors and spine specialists see and understand the connection between endplate damage and chronic low back pain.
2 types were identified that show a connection between vertebral endplate damage and chronic low back pain:
Type 1
This type shows a�development� in the vessels of the vertebral body, that includes:
Inflammation
Edema, which is a collection of excess fluid
Endplate changes like a split or crack/s in the endplate
Type 2
This type reveals changes in the bone marrow like fatty deposits that have taken the place of bone marrow.
If the lumbar MRI shows Type 1 or Type 2 MC, a doctor could recommend a conservative treatment plan that could include:
These could be utilized in conjunction with spine specialist care in addressing symptoms and pain. However, if the pain does not ease or reduce with conservative treatment, a doctor could suggest an outpatient procedure.
Candidates for this procedure usually qualify meeting the following:
The individual has struggled with chronic low back pain for at least 6 months
The pain has not reduced/eased up with at least 6 months of conservative care
MRI shows Type 1 or Type 2 Modic changes�that correlate symptoms of vertebrogenic low back pain
The procedure uses fluoroscopy or an x-ray video. A thin tube called a cannula is inserted into a vertebral pedicle. A pedicle is a structure that sticks out from the back of the vertebra. The cannula tunnels its way to the basivertebral nerve. The doctor then runs the Intracept Radiofrequency generator into the path of the nerve and ablates destroys/removes any obstructions in the nerve with the help of the frequency generator. Since it�s a minimally invasive procedure, it can be performed in an outpatient clinic, allowing the patient to go home the same day.
The device/tool used in the procedure is not implanted in the spine. It is removed once the procedure is done.
Expectations as to how long the pain relief will last depends on:
The severity of the condition
Post-physical therapy
Type of work
Diet
Exercise
One study showed the benefits to last up to two years.
If�nonsurgical treatment has not worked for at least six months talk to your doctor about basivertebral nerve ablation for vertebrogenic chronic low back pain. There are risks and benefits both of which should be discussed in depth.
Endplate or Disc and the Root Cause
The intervertebral discs are often the more common cause of low back pain. But they might not be the root cause of spine pain. More research is going on with the role the vertebral endplates play in spine health. As more patients are being diagnosed earlier then better long-term outcomes will follow.
That eating sweets does not relieve cravings for sugar?
That you must have sweets after meals?
Hormone imbalances?
If you are experiencing any of these situations, then your blood glucose levels are dramatically fluctuating up and down. It might be an early indication of hyperinsulinemia in your body.
When it comes to the body, many people often try to make sure that their body is healthy and strong by eating the right food, exercising regularly, and even getting a routine check-up from their primary healthcare providers. Even though people can achieve this, sometimes harmful pathogens like autoimmune diseases, metabolic syndrome, and chronic illnesses can affect the body. When harmful pathogens attack the body from the inside, it can cause the body to dysfunction, especially the body’s system. Many people have found ways to dampen the effects that harmful pathogens have caused in their bodies. However, there are some people who are autoimmune compromises or even have diabetes have taken the necessary precautions to make sure that they are in control of their bodies.
It is surprising that when people are controlling their insulin levels, they are accustomed to think that insulin is a blood sugar-regulating hormone. Research shows that when the blood glucose rises in the body, insulin is being secreted in the body to help bring the blood glucose down a bit. This is a partial stimulation known as insulin-sensitive glucose transporters, and this is one of the many roles that insulin provides that are unrelated to the body’s blood glucose. When the blood glucose levels are rising and falling dramatically in the body, it can cause anyone who has diabetes to go into DKA or diabetic ketoacidosis.
Chronic Hyperinsulinemia
Studies have found that when diabetic individuals are keeping an eye on their blood glucose levels, they go on a ketogenic diet to keep their ketones under control. It is a surprise to many people that insulin is not required for cellular glucose uptake. The research study mentioned that when individuals are in a deficient carbohydrate diet, their bodies can regulate and control the production of the ketone bodies, causing a harmless physiological state known as dietary ketosis. The study even mentioned that when ketone bodies are flowing from the liver to the brain, it can be used as fuel. When this happens, spare glucose metabolism is very similar to the mechanism of spare glucose that is oxidizing fatty acids as an alternative fuel.
There is another study that shows that the use of exogenous insulin in individuals who have type 1 diabetes may need to suppress the free glucagon secretion that facilitates glucose transport into their cells. The hormone glucagon has a stimulatory effect on fuel production from the liver and can even modulate the hepatic glucose uptake and the hepatic glycogen synthesis in the body. The study even shows that the hormone glucagon has been longed dismissed as a minor contributor to metabolic diseases in the body. Not only that, but glucagon can even increase hepatic glucose from the liver to the brain and ketone production in the body.
Research on Hyperinsulinemia
What is interesting is that when insulin�s myopic focus is related to blood glucose. Research shows that many people have missed a host of health problems that can occur in the presence of average glucose in the body, but it is known as chronically elevated insulin. The research study showed that when there is a lack of insulin in the liver, it causes glycogenolysis and gluconeogenesis are being activated. When this happens, it can further enhance an overproduction of hormones like glucagon and cortisol, which can stimulate the process of insulin deficiency. A study has found that when a person has chronically elevated insulin or hyperinsulinemia, it can develop cardiometabolic diseases even if elevated glucose is absent. This is due to fasting glucose being part of a routine check-up and chronically elevated glucose.
Studies have shown that chronic hyperinsulinemia is the main factor in POS (polycystic ovarian syndrome) and that there is a high prevalence of undiagnosed insulin resistance with patients who have Parkinson’s disease. Chronic hyperinsulinemia can contribute to insulin resistance, as studies show that this factor can alter lipid metabolism in the body. The research study even shows that insulin sensitivity can be determined by hyper-insulinemic and can lead to weight gain, raised plasma triglycerides, and free fatty acids in the body.
Chronic hyperinsulinemia can be present long before there is a rise in blood glucose. Research shows that there are at least five stages in the progression of diabetes, and it can indicate any metabolic dysfunction that is happening in the body. In one study, it showed that there is an association between hyperinsulinemia in the fasting state and the development of diabetes. The study mentioned that basal hyperinsulinemia in adults who are normoglycemic could constitute an independent risk factor for metabolic deterioration to dysglycemia and can even help identify healthy subjects that may have an increased risk for diabetes.
Conclusion
All in all, if someone wants to make sure that their insulin levels are functioning correctly, they will have to be in a very low-carbohydrate ketogenic diet and keep an eye on their blood glucose levels. Individuals that are living with a condition due to chronic hyperinsulinemia, there are effective ways to manage this condition and even preventing it. Many people should start eating healthy, nutritional food, exercise regularly, and start developing healthy habits in order to achieve an overall sense of health and wellness. Some products are beneficial to regulate blood glucose by providing support to sugar metabolism with hypoallergenic nutrients, enzymatic cofactors, metabolic precursors, and phytonutrients.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Dankner, R, et al. �Basal State Hyperinsulinemia in Healthy Normoglycemic Adults Heralds Dysglycemia After More Than Two Decades of Follow Up.� Diabetes/Metabolism Research and Reviews, U.S. National Library of Medicine, July 2012, pubmed.ncbi.nlm.nih.gov/22865584/.
Hogg, Elliot, et al. �High Prevalence of Undiagnosed Insulin Resistance in Non-Diabetic Subjects With Parkinson’s Disease.� Journal of Parkinson’s Disease, U.S. National Library of Medicine, Feb. 2018, pubmed.ncbi.nlm.nih.gov/29614702/.
Manninen, Anssi H. �Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood �Villains� of Human Metabolism.� Journal of the International Society of Sports Nutrition, BioMed Central, 31 Dec. 2004, www.ncbi.nlm.nih.gov/pmc/articles/PMC2129159/.
Morita, Ippei, et al. �Chronic Hyperinsulinemia Contributes to Insulin Resistance under Dietary Restriction in Association with Altered Lipid Metabolism in Zucker Diabetic Fatty Rats.� American Journal of Physiology. Endocrinology and Metabolism, U.S. National Library of Medicine, 1 Apr. 2017, www.ncbi.nlm.nih.gov/pubmed/28143857.
Sonksen, P., and J. Sonksen. �Insulin: Understanding Its Action in Health and Disease.� British Journal of Anaesthesia, 1 July 2000, bjanaesthesia.org/article/S0007-0912(17)37337-3/fulltext.
Team, DFH. �Hyperinsulinemia: An Early Indicator of Metabolic Dysfunction.� Designs for Health, 12 Mar. 2020, blog.designsforhealth.com/node/1212.
Unger, Roger H, and Alan D Cherrington. �Glucagonocentric Restructuring of Diabetes: a Pathophysiologic and Therapeutic Makeover.� The Journal of Clinical Investigation, American Society for Clinical Investigation, Jan. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3248306/.
Weir, Gordon C, and Susan Bonner-Weir. �Five Stages of Evolving Beta-Cell Dysfunction During Progression to Diabetes.� Diabetes, U.S. National Library of Medicine, Mar. 2004, pubmed.ncbi.nlm.nih.gov/15561905/.
The University offers a wide variety of medical professions for functional and integrative medicine. Their goal is to inform individuals who want to make a difference in the functional medical fields with knowledgeable information that they can provide.
Lectins found in plant-sources are a defense mechanism that can trigger a negative response in humans because they can attach to cell membranes, ultimately affecting your health and wellness. Research studies have found that some lectins can cause nerve damage, lead to cell death, and even promote inflammation while others can change blood viscosity, interrupt endocrine function, and even affect gene expression. In the following article, we will discuss if lectins are good or bad for your health and wellness.
Contents
Lectins and Health Overview
Although it is almost impossible to avoid eating lectins because they can be found in many foods, following a lectin-restricted diet may be beneficial if you are struggling with inflammation, an autoimmune disease, or any other chronic health issue.
Grains, legumes, beans, and members of the nightshade family, such as peppers, eggplants, and potatoes, are well-known foods with harmful lectins. However, properly soaking and cooking as well as sprouting and fermenting foods with high amounts of lectins can help make them safe to eat, according to research studies. Utilizing a pressure cooker is also ultimately beneficial for beans.
Lectins may be an underlying source of weight gain and other health issues, even if you follow a proper diet. Scientists have associated lectins with inflammation and autoimmune disease. Moreover, many lectins are harmful to your cells and nerves. Several types of lectins may also change your blood viscosity, disrupt your endocrine function, and even affect your gene expression.
As previously mentioned above, if you are struggling with inflammation, an autoimmune disease, or any other chronic health issue, you will need to be careful with the amount of lectins you consume and you may ultimately benefit from following a lectin-restricted diet. However, it is almost impossible to avoid eating lectins. Scientists do not recommend following a lectin-free diet because you may miss out on antioxidants and other essential nutrients found in foods with lectins, including many types of vegetables.
Instead, research studies recommend to make sure you only eat lectins occasionally and pay attention to how they affect your health and wellness. If you are constantly experiencing gas, bloating, and even joint pain after eating grains, legumes, beans, and members of the nightshade family, such as peppers, eggplants, and potatoes, to name a few, your body may be reacting to lectins.
Properly preparing foods with high amounts of lectins and using a pressure cooker can help make these foods safe to eat. If you’ve been following a whole-food diet and you’ve experienced weight gain and other health issues, you may want to limit lectins.
What are Lectins?
Lectins are a type of protein found in a variety of plant- and animal-sources that can attach to cell membranes. Scientists consider them to be a low-level toxin. Lectins are a defense mechanism that trigger a negative reaction in predators that are commonly found in grains, raw legumes, and beans as well as in the part of the seed that becomes the leaves when a plant sprouts, known as the cotyledon, and on the seed coat. Lectins are also commonly found in several different types of vegetables and dairy products.
There are a wide variety of lectins. Scientists believe that plants developed these natural pesticides and repellents to protect themselves and their seeds from predators. They may have also developed lectins as a way for seeds to remain intact as they passed through predators’ digestive systems. Lectins are resistant to human digestion and they enter the blood unchanged.
According to research studies, it’s this “stickiness” of lectins that makes them attach to cell membranes. Furthermore, the same stickiness may be the main reason why eating too many lectins can cause digestive health issues and many other problems.
How Lectins Can Affect Your Health
Because lectins are resistant to human digestion, they are considered to be anti-nutrients and they can ultimately affect your gut microbiome and even impact the balance of your bacterial flora. According to research studies, one of the most “harmful” lectins is believed to be wheat germ agglutinin (WGA) which is commonly found in wheat and other seeds in the grass family.
Research studies have also found that several lectins from plant-sources are associated with a leaky gut because they can attach to intestinal mucosal cells, ultimately affecting the absorption of nutrients accross your intestinal wall. WGA has also been found to cause heart disease in animal models. Because of their negative inflammatory and autoimmune effects, lectins are especially toxic for people with an autoimmune disorder. People with autoimmune disorders may want to reduce their intake of foods with lectins.
Another way that lectins can affect your overall health and wellness is through molecular mimicry. By way of instance, lectins can trick the body into attacking the thyroid gland and can even lead to rheumatoid arthritis by mimicking proteins in your thyroid or joints. This can also cause lipopolysaccharides, known as endotoxins, to penetrate your gut wall and cause an immune response.
Should You Avoid Eating Foods with Lectins?
If you are struggling with inflammation or if you have an autoimmune disease or any other chronic health issue, you may need to be careful with foods that have high amounts of lectins, such as grains, legumes, beans, and nightshade vegetables. Lectins can cause diabetes, arthritis, heart disease, autoimmune disease, and even dementia. A lectin-restricted diet may ultimately help with:
Are All Foods with Lectins Bad for Your Health?
In small amounts, however, lectins can provide valuable health benefits. Lectins play a fundamental role in body fat regulation, cell growth and cell death, as well as immune function. It appears that the majority of problems occur due to overconsumption or continued consumption, even in small amounts, of certain lectins that your body simply cannot tolerate.
From a healthcare professional’s perspective, it would be a mistake to assume that all lectins are bad for your health and wellness. As a matter of fact, avocados, contain the lectin agglutinin (persea Americana agglutinin), and these are considered to be a super food. Research studies have found that the agglutinin found in avocados actually interacts with proteins and polyamino acids.
Although tomatoes are also part of the nightshade family and they are often listed among the most harmful foods with lectins, cooking them can have some positive benefits. The antioxidant lycopene found in tomatoes develops an enhanced bioavailability due to heating which can make tomatoes healthy in other ways. Lectins found in beans, however, can ultimately have much more potentially toxic or allergenic effects. Besides their high amounts of lectins, beans are also high sources of net carbs.
The choice to eat or avoid lectins focuses on the particular food in question and the effects these lectins may have on the consumer. Although controversial, lectins in foods are by no means a sole determinant of the overall value of a particular food in your diet.
Lectins are a type of protein found in plant- and animal-sources that can be harmful to an individual’s overall health and wellness because they can attach to cell membranes. According to research studies, eating too many foods with high amounts of lectins can cause nerve damage, lead to cell death, and even promote inflammation while others can change blood viscosity, interrupt endocrine function, and even affect gene expression. However, healthcare professionals argue that eating some foods with lectins can be beneficial as long as these are cooked and consumed properly.� – Dr. Alex Jimenez D.C., C.C.S.T. Insight
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.�
Curated by Dr. Alex Jimenez D.C., C.C.S.T.
References:
1. Bulletproof.com, Revenge of the Beans
2, 9, 17, 18, 22. Precision Nutrition, All About Lectins: Here’s What You Need to Know
3. Healthline April 1, 2015
4. Authority Diet, Dietary Lectins: What Are They and Should You Be Concerned?
5, 8. My Domaine June 25, 2017
6. Krispin.com October 18, 2017
7. Gundry MD May 23, 2017
10. Carbohydrate Research February 1980; 78: 349-363
11. Critical Reviews in Biotechnology 2000; 20(4): 293-334
12. Krispin.com October 18, 2017
13. Superfoodly October 8, 2017
14, 15, 16, 19. Gundry MD May 23, 2017
20, 21. U.S. Food and Drug Administration August 20, 2015
23. Youngmeagher.com, InstaPot Review 2017
24. Today’s Dietitian September 2012; 14(9): 22
Podcast: Metabolic Syndrome Explained
Metabolic syndrome is a collection of risk factors that can ultimately increase the risk of developing a variety of health issues, including heart disease, stroke, and diabetes, among other problems. Central obesity, high blood pressure, high blood sugar, high triglycerides, and low HDL are the 5 risk factors associated with metabolic syndrome. Having at least three of the five risk factors may suggest the presence of metabolic syndrome. Dr. Alex Jimenez and Dr. Mario Ruja explain the 5 risk factors associated with metabolic syndrome, in further detail, as they recommend diet and lifestyle modification advice and guidelines to help people with metabolic syndrome improve their overall health and wellness. From eating fiber and staying hydrated to exercise and better sleep, Dr. Alex Jimenez and Dr. Mario Ruja discuss how diet and lifestyle modifications can help improve the 5 risk factors associated with metabolic syndrome to ultimately prevent the risk of developing a variety of other health issues, including heart disease, stroke, and diabetes. – Podcast Insight
Neural Zoomer Plus for Neurological Disease
Dr. Alex Jimenez utilizes a series of tests to help evaluate neurological diseases. The Neural ZoomerTM Plus is an array of neurological autoantibodies which offers specific antibody-to-antigen recognition. The Vibrant Neural ZoomerTM Plus is designed to assess an individual�s reactivity to 48 neurological antigens with connections to a variety of neurologically related diseases. The Vibrant Neural ZoomerTM Plus aims to reduce neurological conditions by empowering patients and physicians with a vital resource for early risk detection and an enhanced focus on personalized primary prevention.
Food Sensitivity for the IgG & IgA Immune Response
Dr. Alex Jimenez utilizes a series of tests to help evaluate health issues associated with a variety of food sensitivities and intolerances. The Food Sensitivity ZoomerTM is an array of 180 commonly consumed food antigens that offers very specific antibody-to-antigen recognition. This panel measures an individual�s IgG and IgA sensitivity to food antigens. Being able to test IgA antibodies provides additional information to foods that may be causing mucosal damage. Additionally, this test is ideal for patients who might be suffering from delayed reactions to certain foods. Utilizing an antibody-based food sensitivity test can help prioritize the necessary foods to eliminate and create a customized diet plan around the patient�s specific needs.
Gut Zoomer for Small Intestinal Bacterial Overgrowth (SIBO)
Dr. Alex Jimenez utilizes a series of tests to help evaluate gut health associated with small intestinal bacterial overgrowth (SIBO). The Vibrant Gut ZoomerTM offers a report that includes dietary recommendations and other natural supplementation like prebiotics, probiotics, and polyphenols. The gut microbiome is mainly found in the large intestine and it has more than 1000 species of bacteria that play a fundamental role in the human body, from shaping the immune system and affecting the metabolism of nutrients to strengthening the intestinal mucosal barrier (gut-barrier). It is essential to understand how the number of bacteria that symbiotically live in the human gastrointestinal (GI) tract influences gut health because imbalances in the gut microbiome may ultimately lead to gastrointestinal (GI) tract symptoms, skin conditions, autoimmune disorders, immune system imbalances, and multiple inflammatory disorders.
Formulas for Methylation Support
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Proudly,�Dr. Alexander Jimenez makes XYMOGEN formulas available only to patients under our care.
Please call our office in order for us to assign a doctor consultation for immediate access.
If you are a patient of Injury Medical & Chiropractic�Clinic, you may inquire about XYMOGEN by calling 915-850-0900.
For your convenience and review of the XYMOGEN products please review the following link. *XYMOGEN-Catalog-Download
* All of the above XYMOGEN policies remain strictly in force.
Modern Integrated Medicine
The National University of Health Sciences is an institution that offers a variety of rewarding professions to attendees. Students can practice their passion for helping other people achieve overall health and wellness through the institution’s mission. The National University of Health Sciences prepares students to become leaders in the forefront of modern integrated medicine, including chiropractic care. Students have an opportunity to gain unparalleled experience at the National University of Health Sciences to help restore the natural integrity of the patient and define the future of modern integrated medicine.
Stomach pains, burning, or aching, 1-4 hours after eating?
Digestive problems subside with rest and relaxation?
Unpredictable abdominal swelling?
An overall sense of bloating?
If you are experiencing any of these situations, then something might be wrong in your body, especially in the gut. Why not try to add some thyme into your food.
Thyme
In the culinary world, thyme is usually associated with savory dishes that compliment the flavors. This leafy herb can be combined with chicken and can give food dishes like stuffing, sauces, stews and soups a boost in the flavor department. Even though thyme is a culinary herb, surprisingly, there is some history with this leafy herb that not everyone knows about yet. History shows that thyme was used as an embalmment by Ancient Egyptians, while Ancient Greece was using thyme as incense for their temples. History even showed that thyme has a �purifying� aroma that helped people ward off nightmares in the Middle Ages. In today’s world, thyme is well-known for its ability to enhance the flavors in the cooking world. However, it is even better known for its medicinal purifying properties for functional medicine.
Studies have found out that about approximately 1/3 of all deaths in the world are due to infectious diseases. In contrast, an alarming number of microorganisms have now become resistant to antibiotic therapy. Surprisingly though, scientists are trying to find ways to look for alternative antimicrobial therapies with thyme. Since plants have a natural defense mechanism that is built into them since they can protect themselves from harsh environmental factors. So, with thyme being a Mediterranean herb, its health properties are beneficial for the body and can dampen the effect of harmful bacterial pathogens.
Beneficial Properties Thyme Possess
Some of the beneficial properties that thyme has to offer are amazing since it has been used for medicinal usages. Thyme has a naturally occurring class of compounds known as biocides. Studies show that these compounds are known to destroy any harmful organisms like infectious bacteria, while also having powerful antimicrobial properties. In a 2010 research study, it suggested that thyme can reduce bacterial resistance to some of the common drugs, including penicillin. Some other beneficial properties that thyme presents include:
Blood Pressure
Thyme has been found to help reduce high blood pressure in individuals. Researchers in Serbia have found that wild thyme can reduce the individual�s blood pressure through animal studies. It even showed how rodents are similar to people when they are dealing with hypertension in the body. While another study found out that thyme extract can reduce a raised heart rate while also lowering the bad cholesterol. The study even showed that thyme had been used for treating a variety of various diseases that can harm the body in traditional medicine. It is even possible for thyme to be used as a substitute for salt for food.
Prevent Intestinal Infections
Studies have found out thyme can neutralize certain enteric bacteria that have been associated with some intestinal diseases. In a 2017 research study, scientists have discovered that when subjects have been in contact with the Clostridium perfringens, a harmful bacterium that can harm the intestines, can be treated with thyme. The result shows that the subjects had fewer bacterial infections in their intestines while also having fewer lesions and fewer C. perfringens related deaths.
Boost the Immune System
Even though everyone can try to live a healthy lifestyle, sometimes it is hard to get all the vitamins that the body needs to maintain itself both inside and out. Research has shown that thyme can provide the body a healthy dosage of vitamins C and A. Whenever it is the cold or flu season, thyme can be beneficial to anyone who wants to prevent the cold or flu from happening or at least dampen the symptoms. One of the beneficial properties that thyme can also do for the immune system is that it can be a good source of minerals like copper, fiber, iron, and manganese that the body does need in order to function properly.
Antimicrobial and Antifungal Properties
Thyme has antimicrobial and antifungal properties that are beneficial to the body. A Portugal study had found that thyme can provide anti-cancer activity properties to people who have colon cancer. The study even showed that thyme�s chemical constituents could identify the colon cancer cytotoxicity activities and shortening its process to become worst. Another study found in Turkey showed that wild thyme could have a positive effect on breast cancer activity. The study found that wild thyme extract can be used in novel therapeutic drugs for breast cancer treatment.
For antifungal properties, studies have found that thyme can be beneficial to combatting fungal bacteria in the body like yeast infections. Researchers in Italy have found the fungus Candida albicans is common to cause yeast infections in the mouth and vaginal area. Another study found that thyme essential oil can significantly enhance the destruction of C. Albicans in the body and preventing the fungus from spreading. The results showed that the fungal strands had a biofilm production, and only thyme oil was the only one to be the most inhibitory oil to affect biofilm production of the fungal strands.
Conclusion
There are many beneficial properties that thyme can posses to help not only the body but also the immune system and the gut system as well. It is truly amazing that this herb can have purifying effects on the body and even enhance the flavors of food dishes.�Since more people are using thyme in their culinary dishes, it is no wonder that thyme is a truly, magical herb that can help the body achieve an overall sense of health and wellness. Some products that can be beneficial to the body, including the immune system, by providing support to the intestines for greater stability, bioavailability, and digestive comfort.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Laboratories, Medical Oncology Research. �Effects of Thymus Serpyllum Extract on Cell Proliferation, Apoptosis and Epigenetic Events in Human Breast Cancer Cells.� Taylor & Francis, 19 Nov. 2012, www.tandfonline.com/doi/full/10.1080/01635581.2012.719658#.Ul_MYWTk-z5.
Team, Biotics Education. �Thyme for Gut Health.� Biotics Research Blog, 2017, blog.bioticsresearch.com/thyme-for-gut-health.
Alamgeer, et al. �Pharmacological Evaluation of Antihypertensive Effect of Aerial Parts of Thymus Linearis Benth.� Acta Poloniae Pharmaceutica, U.S. National Library of Medicine, 2014, www.ncbi.nlm.nih.gov/pubmed/25272894.
Fanous, Summer. �9 Health Benefits of Thyme.� Healthline, 5 May, 2016, www.healthline.com/health/health-benefits-of-thyme.
Felman, Adam. �What Are the Benefits of Thyme?� MedicalNewsToday, 23 Aug. 2018, www.medicalnewstoday.com/articles/266016.
Gordo, Joana, et al. �Thymus Mastichina: Chemical Constituents and Their Anti-Cancer Activity.� Natural Product Communications, U.S. National Library of Medicine, Nov. 2012, www.ncbi.nlm.nih.gov/pubmed/23285814.
Khan, Mohd S A, et al. �Sub-MICs of Carum Copticum and Thymus Vulgaris Influence Virulence Factors and Biofilm Formation in Candida Spp.� BMC Complementary and Alternative Medicine, BioMed Central, 15 Sept. 2014, www.ncbi.nlm.nih.gov/pubmed/25220750.
Kim, Gil-Hah, et al. �Chemical Composition, Larvicidal Action, and Adult Repellency of Thymus Magnus Against Aedes Albopictus.� Journal of the American Mosquito Control Association, The American Mosquito Control Association, 1 Sept. 2012, www.bioone.org/doi/abs/10.2987/12-6250R.1.
Palaniappan, Kavitha, and Richard A. Holley. �Use of Natural Antimicrobials to Increase Antibiotic Susceptibility of Drug Resistant Bacteria.� International Journal of Food Microbiology, Elsevier, 13 Apr. 2010, www.sciencedirect.com/science/article/pii/S0168160510001868.
Team, WHO. �The Top 10 Causes of Death.� World Health Organization, World Health Organization, 24 May 2018, www.who.int/mediacentre/factsheets/fs310/en/.
Wong, Cathy. �The Use of Thyme in Alternative Medicine.� Verywell Health, Verywell Health, 28 Apr. 2020, www.verywellhealth.com/the-benefits-of-thymus-vulgaris-88803.
Yin, D., Du, E., Yuan, J.�et al.�Supplemental thymol and carvacrol increases ileum�Lactobacillus�population and reduces effect of necrotic enteritis caused by�Clostridium perfringes�in chickens.�Sci Rep�7,�7334 (2017). doi.org/10.1038/s41598-017-07420-4
The University offers a wide variety of medical professions for functional and integrative medicine. Their goal is to inform individuals who want to make a difference in the functional medical fields with knowledgeable information that they can provide.
Being physically fit does not mean training for a triathlon. Regular light exercise/activity is all that is needed. Just going for a 30-minute walk around the neighborhood or playing a 20-minute game regularly is highly beneficial to your health. And the more active you are the better for your health.
Skating
Bicycling
Jogging
Swimming
Walking
Playing
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Regular Activity
Whatever the activity, so long as you get at least 20 minutes of exercise a day will go along way in the future. Regular activity/exercise can help prevent diseases and injuries, which include osteoporosis.
Nothing crazy, just begin to work some activity little by little into a routine. One way is after some sitting work/schoolwork once the brain has had enough is the perfect time to go outside and move around. Do some chores that require physical movement, like vacuuming, sweeping, hanging laundry, etc and turn it into a workout.� A daily routine of light to moderate physical activity strengthens and maintains the body by helping to:
Build healthy bones, muscles, and joints
Control weight
Build lean muscle
Reduce overall body fat
Prevent the development of high blood pressure hypertension��
Here are a few suggestions on how to get 20-30 minutes of daily exercise/activity.
Try an online fitness class.
Check out your local gym for online to see what classes are available.
Family time can become a fun activity/exercise time.
Take a walk with the family, as many are already doing, play basketball, soccer, or other favorite sport together.
Invite friends to be physically active online, maybe playing a workout video game and workout together.
If regular physical activity is difficult or you have a medical condition,�consult your doctor to recommend the appropriate amount of physical activity and exercises that are safe�to perform. But if you are a healthy person, but have not exercised for a while then try for 30 minutes of physical activity a day to keep you healthy and strong.
Core Exercises That Help With Back Pain
Here are some examples of abdominal exercises that can help develop strong abs and help with back pain prevention. These exercises and the number of repetitions are only suggestions. Talk to your doctor before trying these exercises, and remember to listen to your body. If it doesn’t feel right, stop right away.
Elbow Planks
Lie down on your stomach with your body straight.
Elbows should be at 90-degrees and close to the body’s sides.
Rest the forearms on the floor and interlace the fingers.
Gently push your body up using the forearms.
Don’t’ let the back fall/drop.
Stay straight.
Engage the core muscles during the entire movement.
Hold this position for 30 seconds, release, and repeat 3 times.
Do this once a day.
Crunches
Lie on your back with the knees bent and the feet flat on the floor, about hip-distance.
Interlace the fingers of your hands behind your head with the elbows out wide.
Inhale and then as you exhale, use the abdominal muscles and not the neck muscles to slowly raise the head, neck, and back off the floor.
Inhale and slowly lower the upper body back to the floor, and repeat.
Try for 3 sets of 10 crunches every day.
Push-ups
Lie down on the stomach so your body is straight.
Place the hands on the floor a little higher/further than the shoulders.
The hands should be wider than the shoulders.
Lift your body so that you’re balanced on the hands and toes.
Maintain a straight back, lower your body to the floor, and slowly bend your elbows until at 90 degrees.
Push back up using arm strength, upper back, and chest muscles, and repeat.
Try for 3 sets of 10 every day.
Once the body becomes stronger, you can go for more reps.
Doing these along with other core exercises you will notice your core strength leading to overall and optimal body strength. Other exercise forms that can help develop core strength while keeping the spine safe are yoga and Pilates. A good idea is to work with a physical therapist/chiropractor that can create a specifically targeted exercise plan that involves core strengthening and flexibility exercises to keep the spine healthy and help maintain proper posture.
If you are experiencing any of these situations, then you might not have been consuming enough fiber. Why not try incorporating these seven high-fiber foods in your diet.
The Importance of Fiber
Surprisingly everyone knows that a healthy diet plays a critical role in the overall human health. With a healthy diet, anyone can feel better, have more energy, and can maintain a healthy weight. However, sometimes people do get carried away with carbohydrates, proteins, and fats but often forget the most important nutrient that the body needs, which is fiber. Even though there are multiple studies and evidence that are linked to dietary fibers and how they have a variety of health benefits, studies have shown that most Americans are still falling short by taking the recommended amount for daily fiber intake. For males, they should be consumed at least 38 grams, and for females, they should at least consume 25 grams of fiber.
Throughout the years, fiber has been traditionally known to be considered as a mere roughage that can simply add volumes to digested foods, and the science has been proven and revealed that fiber does play a significant role in the body. Studies have shown that fiber nourishes the gut microbiomes, therefore aiding the digestion and improving the overall gut health. There have been more studies that have been shown that fiber has been linked with disease prevention, while also reducing the risk factors of a variety of conditions that can affect the body like knee arthritis, food allergies, and even type 2 diabetes.
Since fiber is essential to the body than most people realized, it can help people obtain the minimum in their diets. Since it is critical to a person’s overall health and wellness, there are many ways that fiber can do more than just help the gut system. Fiber can help the body in more ways than the gut. Here is the list of the top 7 fiber-laden foods that can do so much more for the body than being a bulking item for a healthy food diet.
Chia seeds
In the natural health community, chia seeds are very popular. These seeds are highly nutritious and can be added to a variety of foods like smoothies, healthy puddings, and salads, just to name a few. Research shows that chia seeds are probably one of the best sources for dietary fibers in the world. Chia seeds pack a whopping 34 grams per 100 grams and contain high amounts of soluble fibers. Research even shows that when chia seeds absorb water and form a gel-like substance, the contents can expand in the stomach, therefore increasing the feeling of a person being full and, of course, helping them eat less.
Studies have been shown that chia seeds can help individuals suppress their appetites. Chia seeds are beneficial to patients who have type 2 diabetes by managing their body weight, control their visceral obesity, and help to prevent obesity-related risk factors from entering the body while maintaining good glycemic control as well. Another study has found that chia seeds are excellent in reducing blood pressure. The study mentioned that when individuals consume chia seeds, its contents can help the individual�s body by improving the major and emerging cardiovascular risk factors in their body, thus preventing type 2 diabetes. All in all, chia seeds are an excellent source of fiber for anyone who may have diabetes or is trying to maintain a healthy weight.
Almonds
Almonds are another source of fiber that is widely popular like the chia seeds, but they are a highly underrated nut.� Almonds are rich with nutrients that the body needs as they contained magnesium, manganese, vitamin E, protein, and healthy fats that are excellent for the body. The almond nut itself has about 12.5 grams of fiber per 100 grams in each nut. Almonds are pretty remarkable due to improving gut health due to its sizable fiber contents.
Studies have found that when people consume almonds, their oxidative stress is reduced. The study explained that almonds are a good source of antioxidant nutrients that can diminish the biomarkers of oxidative stress in individuals and even enhanced the antioxidant defenses. There are more and more studies about almonds and their amazing properties like lowering the bad LDL cholesterol, hunger reduction, and even aiding in weight loss for the body.
Flax Seeds
Surprisingly, flax seeds are continuing to be one of the leading sources of dietary fibers with 27.3 grams of fiber out of every 100 grams of the seed. Studies have found out that flax seeds not only have fiber, but it contains high amounts of protein and omega-3 fatty acids as well. While other studies showed that flax seeds have a plethora of health benefits from improving gut health, reducing hunger cravings to preventing diarrhea and constipation that can happen to the body.
Popcorn
Popcorn is not only a great snack to munch on when a person is watching tv or enjoying a movie in the theaters, but it is an excellent source of fiber. What is interesting about this popular snack is that it can be air-popped and contains about 14.5g/100g per serving of fiber. Studies have found that air-popped popcorn can be as filling as a bag of potato chips while also helping with weight management.
Oats
The best way to incorporate fiber into a healthy diet is to have oats as part of a healthy breakfast. Research shows that oats have a high fiber count, and they contain beta-glucan, which can aid the regulation of blood sugar and cholesterol in the body. Not only that, but oats have amazing health benefits that can help prevent LDL oxidation and surprisingly, reduce the risk of childhood asthma. By incorporating oats into a healthy diet, can even make a person feel full in a good way and can be used in smoothies, overnight oatmeal, while also be served hot or cold.
Dark Chocolate
Consuming chocolate can be a bad thing for anyone who is watching their sweet intake; however, dark chocolate is one of those perfect delicacies that does not harm a person’s health. For dark chocolate to have the fiber content, it has to be at least 70 to 95% of cocoa content, and then the fiber content would be 10g per 100 grams. Studies have shown that dark chocolate has chock-full of health benefits from reducing insulin resistance to improving brain health.
Chickpeas
Most people would look at chickpeas and see that this legume plant has protein contents, but it can be a great source of fiber. Studies have shown that chickpeas have about 7.6g/100grams of fiber that can promote the feeling of being full and can prevent a person from eating junk food. Some of the health benefits that chickpeas can provide can range from weight loss from improving the body’s bowel function. Not only that, but chickpeas can be used in salads, soups, dips, and possibly desserts.
Conclusion
With these seven high fibers being incorporated into a person’s diet, the body can benefit the fiber-rich food’s properties and start healing in the process. By eating these fiber-rich foods, not only will the gut feel better and can make a person feel full but can help the body prevent harmful pathogens that enter the body, thus causing ailments that the body does not need. By incorporating fiber into the body, the benefits can dampen the harmful effects and can bring back a person�s overall wellness and health altogether. Some products are here to help the body and provide support to the gastrointestinal system with phytonutrients, metabolic precursors, and enzymatic cofactors.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Team, Biotics Education. �7 High-Fiber Foods That Do More than Help Your Gut.� Biotics Research Blog, 17 Mar. 2020, blog.bioticsresearch.com/7-high-fiber-foods-that-do-more-than-help-your-gut.
Alfredo, V�zquez-Ovando, et al. �Physicochemical Properties of a Fibrous Fraction from Chia (Salvia Hispanica L.).� LWT – Food Science and Technology, Academic Press, 23 May 2008, www.sciencedirect.com/science/article/pii/S0023643808001345.
Chen, Chung-Yen, et al. �Avenanthramides and Phenolic Acids from Oats Are Bioavailable and Act Synergistically with Vitamin C to Enhance Hamster and Human LDL Resistance to Oxidation.� The Journal of Nutrition, U.S. National Library of Medicine, June 2004, www.ncbi.nlm.nih.gov/pubmed/15173412.
Francis, S T, et al. �The Effect of Flavanol-Rich Cocoa on the FMRI Response to a Cognitive Task in Healthy Young People.� Journal of Cardiovascular Pharmacology, U.S. National Library of Medicine, 2006, www.ncbi.nlm.nih.gov/pubmed/16794461.
Grassi, Davide, et al. “Blood Pressure Is Reduced, and Insulin Sensitivity Increased in Glucose-Intolerant, Hypertensive Subjects after 15 Days of Consuming High-Polyphenol Dark Chocolate.” The Journal of Nutrition, U.S. National Library of Medicine, Sept. 2008, www.ncbi.nlm.nih.gov/pubmed/18716168.
Hanif Palla, Amber, and Anwarul-Hassan Gilani. �Dual Effectiveness of Flaxseed in Constipation and Diarrhea: Possible Mechanism.� Journal of Ethnopharmacology, U.S. National Library of Medicine, 1 July 2015, www.ncbi.nlm.nih.gov/pubmed/25889554.
Kim, Shana J, et al. �Effects of Dietary Pulse Consumption on Body Weight: a Systematic Review and Meta-Analysis of Randomized Controlled Trials.� The American Journal of Clinical Nutrition, U.S. National Library of Medicine, May 2016, www.ncbi.nlm.nih.gov/pubmed/27030531.
Li, Ning, et al. �Almond Consumption Reduces Oxidative DNA Damage and Lipid Peroxidation in Male Smokers.� The Journal of Nutrition, U.S. National Library of Medicine, Dec. 2007, www.ncbi.nlm.nih.gov/pubmed/18029489.
Murty, Catherine M, et al. �Chickpea Supplementation in an Australian Diet Affects Food Choice, Satiety and Bowel Health.� Appetite, U.S. National Library of Medicine, Apr. 2010, www.ncbi.nlm.nih.gov/pubmed/19945492.
Nguyen, Von, et al. �Popcorn Is More Satiating than Potato Chips in Normal-Weight Adults.� Nutrition Journal, BioMed Central, 14 Sept. 2012, www.ncbi.nlm.nih.gov/pubmed/22978828.
Nwaru, Bright I, et al. �Timing of Infant Feeding in Relation to Childhood Asthma and Allergic Diseases.� The Journal of Allergy and Clinical Immunology, U.S. National Library of Medicine, Jan. 2013, www.ncbi.nlm.nih.gov/pubmed/23182171.
Oliva, M E, et al. �Dietary Salba (Salvia Hispanica L) Seed Rich in ?-Linolenic Acid Improves Adipose Tissue Dysfunction and the Altered Skeletal Muscle Glucose and Lipid Metabolism in Dyslipidemic Insulin-Resistant Rats.� Prostaglandins, Leukotrienes, and Essential Fatty Acids, U.S. National Library of Medicine, Oct. 2013, www.ncbi.nlm.nih.gov/pubmed/24120122.
Vuksan, V, et al. �Salba-Chia (Salvia Hispanica L.) in the Treatment of Overweight and Obese Patients with Type 2 Diabetes: A Double-Blind Randomized Controlled Trial.� Nutrition, Metabolism, and Cardiovascular Diseases: NMCD, U.S. National Library of Medicine, Feb. 2017, www.ncbi.nlm.nih.gov/pubmed/28089080.
Vuksan, Vladimir, et al. �Supplementation of Conventional Therapy with the Novel Grain Salba (Salvia Hispanica L.) Improves Major and Emerging Cardiovascular Risk Factors in Type 2 Diabetes: Results of a Randomized Controlled Trial.� Diabetes Care, U.S. National Library of Medicine, Nov. 2007, www.ncbi.nlm.nih.gov/pubmed/17686832.
Wanders, A J, et al. �Effects of Dietary Fibre on Subjective Appetite, Energy Intake and Body Weight: a Systematic Review of Randomized Controlled Trials.� Obesity Reviews: an Official Journal of the International Association for the Study of Obesity, U.S. National Library of Medicine, Sept. 2011, www.ncbi.nlm.nih.gov/pubmed/21676152.
Whitehead, Anne, et al. �Cholesterol-Lowering Effects of Oat ?-Glucan: a Meta-Analysis of Randomized Controlled Trials.� The American Journal of Clinical Nutrition, American Society for Nutrition, Dec. 2014, www.ncbi.nlm.nih.gov/pubmed/25411276.
The University offers a wide variety of medical professions for functional and integrative medicine. Their goal is to inform individuals who want to make a difference in the functional medical fields with knowledgeable information that they can provide.
Music therapy, combined with standard medical treatment�has been found to reduce the perception of pain in individuals recovering from spinal surgeries, according to a study published in the American Journal of Orthopedics. Spine surgery recovery can take a long time and take a tremendous toll on the individual and family. Research has found that music therapy can help reduce pain post-surgery.
The study has shown solid findings that this therapy, when combined with standard treatment, positively impacts pain. Individuals report an increase in comfort during the recovery time. Utilizing music in a therapeutic setting can benefit a patient’s treatment plan, as it addresses the whole individual, including mind, body, and spirit. This is the same approach that chiropractic uses.
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Combining Standard Treatment with Music Therapy
The study took place at the Spine Institute of New York with the music therapy set-up through the hospital�s Louis Armstrong Center for Music and Medicine. There were 60 patients thirty-five females and twenty-five males ranging in age from 40 to 55. They underwent anterior, posterior, or anterior-posterior spinal fusion surgery. The groups were equally split up. The experimental group had music therapy included with their standard medical care, and the control group only received standard medical treatment.
The experimental group would undergo a 30-minute music therapy session over an 8-hour period within 72 hours after the procedure. The music options included:
Patient-preferred music
Singing
Rhythmic drumming that encourages relaxation
The sessions focused on personal treatment, where the individuals were encouraged to express emotions. A pain scale was used before and after the interventions to measure the results. What was found, was that pain levels would go up slightly in the control group, and in the experimental group, the pain dropped.
Spine Surgery Recovery
With standard care medications are typically the first-line treatment post-spine surgery pain. With all of the negative side effects that come with pain meds/opioids, music therapy is worth considering when looking for non-drug therapies. If anything music is an excellent distraction tool. So long as the music is enjoyable to the individual.
For the most part, many individuals that underwent spine surgery already listen to their music pre and post-operation. It helped them to relax before the surgery and allowed them to focus on something else after. Much like athletes that have their headphones/earbuds when they get to the venue to focus and block out everything going on around them. This therapy works the same way. But now we want to encourage anyone undergoing some spinal procedure to go ahead and jam out.
Calcium is vital to bone health, and as long as you are getting enough supplements are not necessary. Calcium is a primary building block for strong, healthy bones, especially the bones of the spine. A diet rich in Cacan help prevent spinal problems/issues/conditions like spinal fractures and osteoporosis.
The best and easiest way to get the proper amount of calcium is by eating plenty of Ca-rich foods. However, calcium supplements could be utilized to ensure the proper amount is taken every day. To determine if you may need a calcium supplement talk with your doctor to make sure it�s the best option for you.
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Calcium Supplements
Calcium supplements can help individuals reach the daily recommended amount, but they are not intended to replace real Ca-rich foods. If there is enough Ca in your diet, a supplement won’t be necessary, unless there is an underlying condition that doesn’t allow the individual to eat certain Ca-rich foods. However, if there is only a lack of sufficient calcium intake then supplements could help. Otherwise, if there is a continued lack of Ca it could be detrimental to bones and overall health.
Proper Amount Every Day
Before considering a supplement, it�s essential to know how much calcium you should be getting each day. Daily recommendations vary by age and sex but largely depend on age:
Men and women age 19-50, including pregnant women, require 1,000 mg a day
Men 51-70 require 1,000 mg a day
Women 51-70 require 1,200 mg a day
The elderly 71 and over require 1,200 mg a day
Your Diet
Once you know how much Ca you need, the next step is to evaluate how much to get. The American Bone Health advocacy group recommends using the Calcium Rule of 300 to determine if a supplement is necessary.
The way it works:
Begin with the number of dairy or juices with added calcium and the amount that is consumed daily.
Multiply that number by 300.
Add 300 if a nutritious and balanced diet is being observed
The total is the proper dietary intake of calcium
If the total does not meet the recommended number consult a doctor or health coach about a calcium supplement.
Supplement Tips
If you decide to take a supplement, check out these tips:
Make sure your doctor/pharmacist know all medications and supplements being taken, this includes over-the-counter products. The reason for this is your doctor wants so be sure they will not interfere with each other or have some kind of negative side effect. An example of this is calcium and iron supplements can prevent each other from properly�absorbing into the body when taken together.
Buy supplements that have the USP Verified symbol, which shows that the supplement has been independently evaluated and certified.
Rather than taking one high-dose calcium supplement, which could be more than 500-600 mg. Smaller-doses of supplements can be taken 2-3 times throughout the day.
The body cannot absorb more than 500-600 mg of calcium supplement at once
Don�t take the supplement with a high-fiber meal or laxative. This fiber can prevent the body from fully absorbing the calcium
There are all kinds of nutrients that contribute to the development and maintenance of healthy bones, but calcium is backed by a strong body of evidence that presents a clear connection to bone health. A simple and straight-forward focus on eating foods rich in calcium can help keep the bones of the spine, and entire body for that matter�strong and supportive for life-long healthy movement.
Excessive belching, burning, or burping after eating a meal?
Excessive usage of antacids?
If you are experiencing any of these situations, then you might be experiencing Crohn�s disease and how it is affecting your gut system.
The human body and the gut microbiome have a wonderful connection as they help balance each other out. The human body protects the organs and the systems from harmful factors that are from the outside, while the organs and the systems help make sure that the body is functioning properly. With the gut system, it helps the body by providing food to be digested and can help transfer hormones from the gut to the brain. Even though the gut can help make sure the body is functioning correctly, it can be prone to dysfunctions from factors that can harm the gut system. Inflammation, intestinal permeability, and other harmful factors can cause the gut not to work properly. It can cause many problems that can hurt the body, and if it is not treated, it can turn into chronic illnesses.
Crohn�s Disease and The Gut
A recent study that was published in 2019, researchers have discovered that there is a critical link between IL-1? (interleukin-1?) and the gut microbiome. What IL-1? is, is that it is a protein that controls the inflammation in the gut. Researchers were shocked about this information and were able to find that by blocking the IL-1? protein since it is a pro-inflammatory protein in the gut, it can cause a significant decrease in the severity of intestinal inflammation of Crohn’s disease.
Surprisingly there are some more research and information about the effects of anti-ILalpha treatment for helping out the body. The research shows that a study was being controlled by changing the body�s intestinal microbial ecosystem and even correcting mucosal dysbiosis. What this treatment does is that it decreases the ratio of Proteobacteria to be Bacteroidetes, while also decreasing the Helicobacter species as well as increasing Mucispirillum schaedleri and Lactobacillus salivarus. With these microflora modifications being linked, they can provide similar biological effects that steroids have been able to produce in the body, thus considering to be the gold standard for treatment.
With these findings, they show the diversity and balance of how the gut microbiome plays a huge role not only in gastrointestinal health but also playing a role in the health of the immune system and the inflammatory response in the body. Even though this study has been tested on subjects and further research is still needed, it gives many researchers hope for finding some therapeutic targets for any patients that may be suffering from any of these deliberating conditions. The findings can provide the rationale for medical researchers to help conduct a clinical trial for blocking IL-1? for patients that have IBD.
Studies on Crohn�s Disease
Studies have shown that IBD, Crohn�s disease, and ulcerative colitis, are autoimmune conditions that causes multiple triggers that will chronically stimulate the immune system over a long period in the body. These autoimmune conditions can cause the immune system to become overburden and be unable to function properly. What comes with these autoimmune conditions is chronic inflammation. Chronic inflammation has become the result of function loss, thus leading the body to have chronic gastrointestinal ailments.
These can be characterized by diarrhea, severe abdominal pain, and other crippling manifestations that can greatly affect a patient�s quality of life and overall health and wellness. Studies have shown that there is no surprise that the microbial composition of the GI tract can play a huge role in the development of IBD. The studies found that imbalance or dysbiosis are associated with an increase in intestinal inflammation that may cause IBD. Research has shown that the intestinal microbiome can greatly impact the body�s immune health since 70% of the immune system lies within the GI tract.
Studies have demonstrated that there are events, both chemical and molecular, that can shift the microbiome and exacerbate disease activity in patients that have IBD. Although there is a contrast for healthy individual’s gut microbiomes that are shown to be much more stable. Furthermore, the science shows that E. coli can proliferate in IBD during flare-ups in the body. When this happens, it can further contribute to the patient’s symptoms and the progression of the disease.
When a person is trying to get healthier, the best way to do it is by avoiding pro-inflammatory foods that can cause the gut to have inflammation. Studies have found that processed foods, sugars, and trans fats can cause inflammation. The best way to be healthy is to increase the intake of an anti-inflammatory diet that is rich in antioxidants, have high omega-3s, and have a high dosage of prebiotic and probiotic supplements. With these healthy options, they can assist with the inflammatory response within the GI tract to help reduce the IBD flare-ups. With certain bacteriophages, they have been shown to infect and inhibit the growth of E. coli, which surprisingly has also been shown to help reduce the symptoms and can even potentially slow the progress of IBD.
Conclusion
With more and more research discovering the link between Crohn�s disease and the gut system is truly remarkable as researchers and scientists are finding ways to calm down and even prevent inflammation from happening. By eating healthy, nutritious food that contains antioxidants and anti-inflammatory properties can help the body dampen the effects of inflammation and improve the overall health and wellness of the body. Some products are here to help the body and provide support to the gastrointestinal system.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Jurgelewicz, Michael. �New Study Demonstrates Fasting-Mimicking Diet Reduces Inflammatory Bowel Disease Pathology.� Designs for Health, 15 Mar. 2019, blog.designsforhealth.com/node/974.
Jurgelewicz, Michael. �New Study Demonstrates Patients with Inflammatory Bowel Disease Can Reach Remission with Diet Alone.� Designs for Health, 4 Jan. 2018, blog.designsforhealth.com/si-42214/new-study-demonstrates-patients-with-inflammatory-bowel-disease-can-reach-remission-with-diet-alone.
Jurgelewicz, Michael. �New Study Identifies How the Microbiome Is Disrupted in Inflammatory Bowel Disease.� Designs for Health, 7 June 2019, blog.designsforhealth.com/node/1036.
Matsuoka, Katsuyoshi, and Takanori Kanai. �The Gut Microbiota and Inflammatory Bowel Disease.� Seminars in Immunopathology, Springer Berlin Heidelberg, Jan. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4281375/.
Menghini, Paola, et al. �Neutralization of IL-1? Ameliorates Crohn’s Disease-like Ileitis by Functional Alterations of the Gut Microbiome.� PNAS, National Academy of Sciences, 26 Dec. 2019, www.pnas.org/content/116/52/26717.
staff, Science X. �Researchers Discover Critical Link to Controlling Inflammation in Crohn’s Disease.� Medical Xpress – Medical Research Advances and Health News, Medical Xpress, 16 Dec. 2019, medicalxpress.com/news/2019-12-critical-link-inflammation-crohn-disease.html?utm_source=nwletter&utm_medium=email&utm_campaign=daily-nwletter.
Team, DFH. �Discovery of a Critical Link between Crohn’s and the Gut Microbiome.� Designs for Health, 5 Mar. 2020, blog.designsforhealth.com/node/1208.
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