Back Clinic Diets. The sum of food consumed by any living organism. The word diet is the use of specific intake of nutrition for health or weight management. Food provides people with the necessary energy and nutrients to be healthy. By eating various healthy foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively.
Having a healthy diet is one of the best things to prevent and control various health problems, i.e., types of cancers, heart disease, high blood pressure, and type 2 diabetes. Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition throughout this series of articles. In addition, Dr. Jimenez emphasizes how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases like heart disease, and ultimately promote overall health and wellness.
🥦 Healing Through Nutrition: The Ultimate Post-Car Accident Recovery Diet
Motor vehicle accidents (MVAs) don’t just leave dents in cars—they often have a permanent impact on our bodies. From whiplash and ligament injuries to joint pain and systemic inflammation, your body needs comprehensive healing after an accident. One of the most overlooked yet essential components of this healing process is nutrition.
In this guide, we’ll explore how the right foods support recovery after a motor vehicle accident (MVA), based on clinical evidence and the expertise of Dr. Alexander Jimenez, DC, APRN, FNP-BC—a dual-licensed chiropractor and nurse practitioner in El Paso, Texas.
🚗 How Motor Vehicle Accidents Damage the Body
MVAs can trigger musculoskeletal injuries such as whiplash, joint damage, inflammation, and even microtrauma that goes undetected for weeks. According to clinical reports on ligamentous damage and neurological correlation, such trauma often disrupts joint function and creates compensatory muscle strain. [Ligamentous Damage and Neurological Correlation Report].
Over time, this can lead to:
Chronic neck and back pain
Reduced range of motion
Soft tissue swelling
Oxidative stress and cellular inflammation
A diet rich in antioxidants, lean protein, and anti-inflammatory nutrients can help repair this internal damage.
🧠 The Connection Between Nutrition and Recovery
What you eat determines how well your body heals.
After trauma, your body enters a heightened state of inflammation. While this process helps protect damaged tissues initially, prolonged inflammation can stall recovery. Research from functional medicine sources indicates that consuming specific foods can accelerate tissue repair, mitigate oxidative damage, and help rebuild muscle mass. [Tantalizing & Powerful Foods to Supercharge Injury Recovery].
🥬 Anti-Inflammatory Powerhouses to Include
✅ Leafy Greens
Spinach, kale, and arugula are loaded with phytonutrients and vitamin K, which support blood clotting and cellular repair.
✅ Fatty Fish
Salmon and sardines are rich in omega-3 fatty acids, which help reduce systemic inflammation and ease joint stiffness.
✅ Berries
Strawberries, blueberries, and raspberries are packed with antioxidants that reduce free radical damage.
✅ Turmeric and Ginger
These spices contain natural anti-inflammatory compounds, such as curcumin and gingerol.
These ingredients provide significant support for accident-related trauma and inflammation, aiding the musculoskeletal system in recovering more quickly. [Nutrition for Injury Recovery—Foothills Rehab].
🥩 Protein-Rich Foods for Muscle and Tissue Repair
After an accident, your body ramps up its protein demands. This is especially true for those with:
Muscle tears
Joint damage
Spinal misalignment
Best protein sources:
Chicken breast
Turkey
Fish
Eggs
Plant-based sources like lentils and quinoa
According to Miracle Rehab Clinic, incorporating high-quality protein helps rebuild muscle and connective tissue damaged in the accident [Nutrition and Injury Recovery—Miracle Rehab].
🥑 Healthy Fats for Joint Cushioning and Brain Health
Dehydration slows healing. Post-accident recovery demands more than just water—it requires minerals and collagen for rebuilding tendons and ligaments.
Hydrating Foods:
Watermelon
Cucumber
Bone broth (rich in collagen)
Dr. Jimenez has incorporated bone broth into clinical care plans for ligament rehabilitation, combining dietary coaching with diagnostic assessments.
🧬 Dr. Alexander Jimenez’s Dual-Scope Strategy
Dr. Jimenez integrates chiropractic care with functional medicine to manage:
Cervical ligament injuries
Spinal instability
Thoracic outlet syndrome
Post-traumatic radiculopathy
By utilizing advanced imaging and personalized nutrition protocols, he assists patients in reducing systemic inflammation and regenerating soft tissues. His expertise as a dual-licensed provider allows legal and medical teams to coordinate recovery plans and documentation for personal injury claims. [Dr. Alexander Jimenez].
These foods intensify inflammation and delay tissue repair.
🧘 Lifestyle Tips to Enhance Healing
Pair your diet with:
Physical therapy
Chiropractic adjustments
Gentle stretching (under supervision)
Restful sleep
Hydration tracking
📣 Call to Action: Start Healing Today
If you or a loved one has been in a car accident, don’t wait to begin your healing journey. Partnering with an integrative healthcare provider, such as Dr. Jimenez, can significantly enhance your nutritional support.
For a personalized injury recovery plan that blends diet, chiropractic care, and legal documentation, contact Dr. Jimenez today or visit El Paso Back Clinic.
Can incorporating sauerkraut into one’s diet help promote healthy gut bacteria?
Sauerkraut
Sauerkraut, a fermented cabbage food, is a great source of probiotics and fiber, both of which can contribute to gut health. It’s a living food containing various microbial strains and can help improve digestion, reduce inflammation, and improve overall gut health. (Shahbazi R. et al., 2021)
Fermented foods like sauerkraut have live cultures that promote the growth of beneficial probiotics, bacteria that provide powerful health benefits. Probiotics also help make foods more digestible, increasing the gut’s ability to absorb the vitamins and minerals they contain. A study found that fermented cabbage may help protect intestinal cells from inflammatory damage more than raw cabbage. (Wei L., & Marco M. L., 2025)
Homemade sauerkraut likely contains more live cultures than store-bought since processing may destroy some of the healthy bacteria. (National Institutes of Health Office of Dietary Supplements, 2023) Depending on which supplement is chosen, sauerkraut may have a greater diversity of probiotic strains. This is because an oral supplement has a known quantity and strain of probiotics. Individuals who want to add probiotics to their diet for potential gut health benefits should take a food-first approach, which is generally recommended over oral supplements. (National Institutes of Health, 2025)
Look at the Benefits
Probiotics
Sauerkraut contains lactic acid bacteria, which are beneficial bacteria that can help support the immune system and reduce inflammation. (Healthline, 2023)
Fiber
Sauerkraut is a robust source of fiber, which aids in digestion and can help you feel full longer.
Digestion
The probiotics in sauerkraut can improve digestion by promoting a healthy gut microbiome. (Medical News Today, 2023)
Consult with a doctor before adding sauerkraut to your diet if you are taking monoamine oxidase inhibitors (MAOIs).
Start small and learn how you like to eat sauerkraut, which can be as a condiment, side dish, or sandwich ingredient.
Injury Medical Chiropractic and Functional Medicine Clinic
As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Body In Balance: Chiropractic, Fitness, and Nutrition
References
Shahbazi, R., Sharifzad, F., Bagheri, R., Alsadi, N., Yasavoli-Sharahi, H., & Matar, C. (2021). Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods. Nutrients, 13(5), 1516. https://doi.org/10.3390/nu13051516
Healthline. (2023). 8 Surprising Benefits of Sauerkraut (Plus How to Make It). https://www.healthline.com/nutrition/benefits-of-sauerkraut#nutrients
Medical News Today. (2023). What are the benefits of eating sauerkraut? https://www.medicalnewstoday.com/articles/health-benefits-of-sauerkraut
Wei, L., & Marco, M. L. (2025). The fermented cabbage metabolome and its protection against cytokine-induced intestinal barrier disruption of Caco-2 monolayers. Applied and environmental microbiology, e0223424. Advance online publication. https://doi.org/10.1128/aem.02234-24
National Institutes of Health Office of Dietary Supplements. (2023). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-Consumer/
National Institutes of Health. (2025). Probiotics. Retrieved from https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
U.S. Department of Agriculture. (2018). Sauerkraut, canned, solids and liquids. Retrieved from https://fdc.nal.usda.gov/food-details/169279/nutrients
How can cornstarch be used instead of flour in recipes for individuals on a gluten-free diet who are looking for a flour alternative due to celiac disease or non-celiac gluten sensitivity?
Cornstarch Substitute
Flour is often used as a thickener or a coating in recipes. Pure cornstarch (made from corn) is a gluten-free flour substitute (Rai S., Kaur A., & Chopra C.S., 2018). However, some brands are not considered gluten-free.
Substitute for Flour
It’s easy to substitute cornstarch for flour when the recipe calls for a thickener, such as in gravies, sauces, pies, or coatings for fried foods. If flour is unavailable or individuals want to try a gluten-free alternative, cornstarch has a similar effect in these cooking applications.
However, individuals should be aware that it cannot be used as a substitute for flour in baked goods.
As a Thickener
Cornstarch can be a thickener in sauces, gravy, and pie fillings. (Bob’s Red Mill, 2020)
There is no taste of cornstarch.
However, foods will be more translucent.
This is because it is pure starch, while flour contains some protein.
Cornstarch is not a 1:1 substitute for flour.
Individuals should generally use one tablespoon for each 1 1/2 to 2 cups of flour for sauce/gravy for medium thickness. (The Denver Post, 2016)
When using cornstarch as a thickener:
Bring the mixture to a full boil for 1 minute, which allows the granules to swell to their maximum.
Reduce the heat as it thickens.
Overcooking can cause mixtures to thin when cooled.
Cook over medium-low to medium heat, as high heat can cause lumping.
Stir gently
Stirring vigorously can break down the mixture.
If more ingredients are needed, remove the pot from the heat and stir them quickly and gently.
Avoid freezing sauces or gravies since they won’t freeze well. (Cook’s Info, 2008)
How To Use
Use half as much cornstarch as you would flour.
For example, if the recipe calls for two tablespoons of flour, use one tablespoon of cornstarch.
If the recipe calls for 1/4 cup of flour, use 1/8 cup of cornstarch.
This is true for other starches, including arrowroot, potato, and tapioca. (Taste of Home, 2023)
Adding the cornstarch directly will cause it to clump and form lumps in the sauce that will be difficult to dissolve.
To avoid this, mix the cornstarch with cold water (1 tablespoon of cornstarch to 1 tablespoon of cold water) until it is dissolved.
Then pour the water/starch mixture/slurry into the mix.
Cornstarch is not as effective as flour when thickening acidic sauces. It doesn’t work well with tomato, vinegar, or lemon juice sauces. It is also less effective than flour when thickening sauces made with fat, including butter or egg yolks. (The BC Cook Articulation Committee, 2015)
If the mixture contains too little liquid, the starch granules cannot absorb. This is also the case when there is more sugar than liquid, in which case, more liquid is needed to firm up the mixture.
Fried Dishes
Individuals can use cornstarch instead of flour to coat fried chicken, fish, or other fried dishes. It creates a crisper coating that better withstands sauces and absorbs less frying oil, resulting in a lower-fat meal. Tips for frying:
Try a 50/50 blend of cornstarch and gluten-free flour for a coating closer to wheat flour. (Bon Appetit, 2016)
Ensure there is a light, even cornstarch coating on the food.
Heavier coatings can get gummy.
Injury Medical Chiropractic and Functional Medicine Clinic
When cooking gluten-free, individuals may be able to continue to enjoy some of their favorite sauces by learning how to use cornstarch and other gluten-free thickeners instead of flour. As a Family Practice Nurse Practitioner, Dr. Jimenez combines advanced medical expertise with chiropractic care to address various conditions. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
From Consultation to Transformation: Assessing Patients in a Chiropractic Setting
References
Rai, S., Kaur, A., & Chopra, C. S. (2018). Gluten-Free Products for Celiac-Susceptible People. Frontiers in Nutrition, 5, 116. https://doi.org/10.3389/fnut.2018.00116
Bob’s Red Mill. (2020). Baking with cornstarch: Everything you need to know. https://www.bobsredmill.com/articles/baking-with-cornstarch-everything-you-need-to-know
Denver Post. (2016). Cornstarch a good way to thicken gravy lightly. https://www.denverpost.com/2010/11/20/cornstarch-a-good-way-to-thicken-gravy-lightly/
Taste of Home. (2023). Cornstarch vs. flour vs. arrowroot – when should you use which thickener? https://www.tasteofhome.com/article/best-thickener/
Bon Appetit. (2020). Cornstarch is a powerful tool that must be used responsibly. https://www.bonappetit.com/story/the-power-of-almighty-cornstarch
The BC Cook Articulation Committee. (2015). Understanding Ingredients for the Canadian Baker
Types of thickening agents. https://opentextbc.ca/ingredients/chapter/types-of-thickening-agents/
Bon Appetit. (2016). 4 brilliant ways to cook with cornstarch. https://www.bonappetit.com/story/cornstarch-uses-sauce-crispy-meat
When you don’t have breadcrumbs or want to try something else, what are healthy substitutes for breadcrumbs that may yield similar results without sacrificing flavor or texture?
Bread Crumbs
Various recipes call for bread crumbs. Adding bread crumbs to sauces and other dishes helps bind and thicken wet ingredients while sprinkling bread crumbs on top of casseroles can add a crispy, crunchy texture. Individuals who follow low-carb or gluten-free meal plans or those with allergies to wheat may choose to avoid bread crumbs and dishes made with them. Wheat-free substitutes can replace bread crumbs in recipes with similar results, though the recipe may vary slightly.
Why Use Substitutes?
Individuals with food allergies or dietary restrictions may seek a substitute for bread crumbs since they may contain common allergens like wheat and gluten. Wheat is among the most common food allergies in the U.S. (Asthma and Allergy Foundation of America, 2022)
For those with allergies or sensitivities, gluten- and wheat-free bread crumbs are available to purchase at some stores, and some use alternatives out of preference. Crushing different varieties of chips, crackers, and pretzels can be used instead of bread crumbs, adding a unique flavor and texture. However, these substitutes may not be an option for recipes that call for bread crumbs to bind or thicken wet ingredients.
Bread products like bread crumbs can be part of a balanced diet. Guidelines recommend between 3 and 5 servings of whole grains daily for adults, including whole-wheat bread. (United States Department of Agriculture, 2025)
The main macronutrient in bread crumbs is carbohydrates.
Bread crumbs are usually consumed in small amounts because they are not the main ingredient.
Substitutes
Rolled Oats or Oat Flour
Oats and oat flour are often used as gluten-free alternatives to wheat in baking. Oats by weight are:
Lower in calories
Provide more complex carbohydrates.
They are a richer source of dietary fiber than bread crumbs.
Like regular flour, oats can be a binder in meat-based recipes. For example, if a recipe for meatloaf or meatballs calls for bread crumbs, rolled oats or oat flour can be successfully substituted.
Ensure the oats are gluten-free for individuals with gluten allergies, celiac, or gluten sensitivity. Though oats are inherently gluten-free, they may be processed on shared equipment and exposed to cross-contamination.
Cornflakes
Cornflakes can also add a crunchy texture to baked recipes. While corn is inherently gluten-free, cornflakes may not be. For individuals who have allergies or sensitivities, ensure you use gluten-free cornflakes. To use cornflakes, crunch them up by adding them to a ziplock bag and pressing them on the outside.
Nuts
Try nuts like almonds, walnuts, pecans, and cashews to add crunch and nutrients to a recipe. They are rich in healthy fats, protein, vitamins, and minerals. Plain nuts are also gluten-free, but roasted nuts may contain a wheat-based coating. Be sure to read the labels before using them.
Seeds
Seeds are a nutritious substitute.
They offer a different crispy, crunchy texture.
Shredded Coconut
Shredded or desiccated coconut can be used for sweet or rich recipes. It is perfect for adding to baked goods, especially gluten-free varieties. The recipe may need to be adjusted slightly because coconut has more moisture than regular bread crumbs. Do a small sample first to see how the coconut works in the recipe.
Injury Medical Chiropractic & Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Hypertension? There’s a Diet for That
References
Asthma and Allergy Foundation of America. (2022). Food allergies. https://aafa.org/allergies/types-of-allergies/food-allergies/
United States Department of Agriculture, FoodData Central. (2018). Bread crumbs, dry, grated, plain. Retrieved from https://fdc.nal.usda.gov/food-details/174928/nutrients
United States Department of Agriculture. Dietary Guidelines for Americans 2020-2025. (2020). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
Can understanding antinutrients and the importance of a balanced diet help individuals get the most out of their foods?
Antinutrients
Antinutrients are compounds in some plant foods that can reduce the body’s ability to absorb and use certain nutrients. (Petroski W., & Minich D. M. 2020) The purpose of these compounds is to protect the plants from infections and insects, which benefits the plant. It can also lower the human body’s ability to absorb nutrients properly. They are found in many grains, legumes, seeds, nuts, fruits, and vegetables. Plant-based foods high in antinutrients have beneficial nutrients, such as antioxidants, fiber, and other vitamins and minerals, and have been associated with a lower risk of chronic disease. The antinutrients may prevent the digestion and absorption of some minerals and have other negative effects that include:
Altered gut function
Increased inflammation
Endocrine disruption
Increased risk of calcium kidney stones
Common Types
Some of the main antinutrients of concern include phytates, lectins, oxalates, tannins, and phytoestrogens.
Phytates (phytic acid)
They are found in grains, legumes, nuts, and seeds.
They are found in various plant foods, including fruits, vegetables, nuts, and grains. (Mitchell T. et al., 2019)
Oxalates bind to certain minerals, such as calcium-forming calcium oxalate.
Tannins
They are found in many plant foods, such as legumes, cereal grains, nuts, cacao, leafy and green vegetables, coffee, and tea. (Ojo M. A. 2022)
Tannins are antioxidant-phenolic compounds that can reduce the absorption of some minerals and proteins in the body.
Phytoestrogens
They are found in various plant foods, such as fruits, vegetables, legumes, nuts, and seeds.
These estrogen-like compounds have many health benefits but may also act as endocrine disruptors (interfering with hormones). (Petroski W., & Minich D. M. 2020)
Effects on the Body
Antinutrient compounds typically bind to minerals or other nutrients, which inhibits digestion and absorption. For example,
How these foods containing antinutrient compounds are prepared and consumed can influence their impact on the body and the quantity consumed.
Advantages and Disadvantages
Plant foods have long been associated with improved health and a decreased risk of some chronic diseases, such as heart disease, diabetes, cancer, stroke, and others. (Craig W. J. et al., 2021) For most, the effects of antinutrients are not of major concern after processing and cooking. The benefits and drawbacks of consuming foods high in antinutrients include: (Petroski W., & Minich D. M. 2020)
Benefits
Some antinutrients act as antioxidants.
Some have cancer-fighting abilities.
Some may increase immune system function.
They are often sources of dietary fiber and other beneficial nutrients.
Drawbacks
It may be difficult for some individuals to digest.
Phytoestrogens may behave like endocrine disruptors.
High amounts of oxalates can contribute to kidney stones.
Cooking methods to minimize antinutrient content, like boiling, steaming
Autoclaving – a cooking process that uses high pressure and heat to cook and sterilize food.
Peeling the skins of fruits and nuts is effective for reducing tannins.
Combining foods to enhance nutrient absorption.
For example, pairing high-oxalate foods with high-calcium foods.
Combining different cooking and processing methods can completely degrade and reduce many antinutrient compounds. The exception is phytoestrogens, where boiling, steaming, and fermentation can increase antinutrients. (Petroski W. & Minich D. M., 2020)
Injury Medical Chiropractic & Functional Medicine Clinic
Individuals concerned about antinutrients in their diet and who want individualized advice on how to get the most out of the food they eat should consider consulting with a registered dietitian nutritionist or another healthcare professional. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution.
Smart Choices, Better Health
References
Petroski, W., & Minich, D. M. (2020). Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10), 2929. https://doi.org/10.3390/nu12102929
Gupta, R. K., Gangoliya, S. S., & Singh, N. K. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of food science and technology, 52(2), 676–684. https://doi.org/10.1007/s13197-013-0978-y
Adamcová, A., Laursen, K. H., & Ballin, N. Z. (2021). Lectin Activity in Commonly Consumed Plant-Based Foods: Calling for Method Harmonization and Risk Assessment. Foods (Basel, Switzerland), 10(11), 2796. https://doi.org/10.3390/foods10112796
Mitchell, T., Kumar, P., Reddy, T., Wood, K. D., Knight, J., Assimos, D. G., & Holmes, R. P. (2019). Dietary oxalate and kidney stone formation. American journal of physiology. Renal physiology, 316(3), F409–F413. https://doi.org/10.1152/ajprenal.00373.2018
Ojo, M. A. (2022). Tannins in Foods: Nutritional Implications and Processing Effects of Hydrothermal Techniques on Underutilized Hard-to-Cook Legume Seeds-A Review. Preventive nutrition and food science, 27(1), 14–19. https://doi.org/10.3746/pnf.2022.27.1.14
Craig, W. J., Mangels, A. R., Fresán, U., Marsh, K., Miles, F. L., Saunders, A. V., Haddad, E. H., Heskey, C. E., Johnston, P., Larson-Meyer, E., & Orlich, M. (2021). The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals. Nutrients, 13(11), 4144. https://doi.org/10.3390/nu13114144
Harvard T.H. Chan School of Public Health. (2022). Are anti-nutrients harmful? https://nutritionsource.hsph.harvard.edu/anti-nutrients/
U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
National Institutes of Health Office of Dietary Supplements. (2024). Iron. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Can individuals take one tablespoon of apple cider vinegar daily and see its health benefits?
Apple Cider Vinegar
Apple cider vinegar is a fermented liquid made from crushed apples. The sugars in the apples are converted to alcohol by yeast and then to acetic acid by bacteria, resulting in a sour-tasting liquid used in cooking and as a health supplement. Research suggests that consuming one tablespoon diluted in 8 ounces of water may offer various potential health benefits. (University of Texas MD Anderson Cancer Center, 2024)
Acetic acid may help improve digestion and promote a healthy gut environment.
Weight Management
It may help increase feelings of fullness, potentially reducing overall calorie intake.
Blood Sugar Regulation
Some studies suggest it can improve insulin sensitivity and help manage blood sugar levels.
Antimicrobial
The vinegar possesses antimicrobial effects that may help fight off harmful bacteria.
Heart Health
Research indicates it might lower cholesterol and triglycerides or fats in the blood.
Skin Benefits
It may help balance skin pH and reduce acne when used in topically diluted form.
Safe Limit
Do not exceed two tablespoons daily to avoid side effects such as digestive discomfort. (MedlinePlus, 2024)
The recommended consumption time varies, but the consensus is to drink it before or during mealtime.
Safely Diluting
Apple cider vinegar is considered safe when consumed in small quantities. However, it should not be drunk straight. It is recommended that it be diluted in water before drinking. Each tablespoon should be diluted in 8 ounces of water. Ways to incorporate into your diet include: (University of Texas MD Anderson Cancer Center, 2024)
Apple cider vinegar is a supplement that should not replace prescribed medications or be used to cure any condition. One of the most significant considerations is its interactions with other substances that can alter the effects of one or more substances. Medications that can interact include: (MedlinePlus, 2024)
Insulin
Insulin regulates blood sugar levels.
Apple cider vinegar can decrease potassium levels.
Combined, they can cause potassium levels to be too low, affecting nerve and muscle function, including the heart.
Antidiabetic Meds
Both antidiabetic medications and apple cider vinegar lower blood sugar levels.
Taking these two together can cause unsafe blood sugar levels.
Diuretic Meds
Both apple cider vinegar and diuretic medications lower potassium levels.
These medications can cause potassium levels to drop too low when taken together.
Digoxin Heart Medication
Apple cider vinegar can lower potassium levels, increasing digoxin’s side effects.
In addition, individuals with kidney conditions may be unable to handle the excess acid from the vinegar. (University of Chicago Medicine, 2018)
Injury Medical Chiropractic & Functional Medicine Clinic
Always contact a healthcare provider before starting a new supplement to ensure it is safe for the individual and their health. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Healthy Diet and Chiropractic
References
University of Texas, MD Anderson Cancer Center. (2024). What are the health benefits of apple cider vinegar? https://www.mdanderson.org/cancerwise/what-are-the-health-benefits-of-apple-cider-vinegar.h00-159696756.html
Samad A, Azlan A, Ismail A. (2016). Therapeutic effects of vinegar: a review. Current Opinion in Food Science, 8, 56-61. https://doi.org/https://doi.org/10.1016/j.cofs.2016.03.001
National Library of Medicine. MedlinePlus. (2024). Apple cider vinegar. Retrieved from https://medlineplus.gov/druginfo/natural/816.html
University of Chicago Medicine. (2018). Debunking the health benefits of apple cider vinegar. https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar
Can bone broth help individuals with gut issues or chronic conditions like inflammatory bowel disorder?
Bone Broth Health
Bone broth is a nutrient-rich beverage made by simmering animal bones, typically from beef, chicken, or fish, in water for an extended period (24-72 hours). It can be used as a beverage or as a base for soups, stews, and sauces.
Process
Bones are roasted or boiled to release flavor.
Bones are placed in a pot with water, vegetables (such as onions, carrots, and celery), herbs (such as parsley and thyme), and spices.
The mixture is simmered over low heat for a long time, allowing the bones to release their nutrients and collagen.
The broth is strained to remove the bones and solids.
Nutrients
Bone broth is a healthy source of:
Collagen
A protein that supports skin, hair, and joint health.
Minerals
Including calcium, magnesium, phosphorus, and silicon.
Amino acids
Essential for building and repairing tissues.
Bone Broth Health Benefits
While there is limited research on the health benefits, the nutrients in bone broth can be beneficial for:
Joint health
Bone density
Digestion
Gut health
Muscle growth and recovery
Hydration
Reduce inflammation
Improve skin elasticity and appearance
Boost immune system
While research on bone broth’s benefits is still limited, it’s a nutritious and hydrating beverage that supports gut health and recovery after a tough workout. It can be drunk on its own or used in cooking. Bone broth is a delicious way to replenish electrolytes and stay hydrated, whether recovering from a flare-up or an intense workout. It is especially helpful for those dealing with gut issues or chronic conditions like inflammatory bowel disorder.
Nutrient-Rich
Bone broth is rich in minerals, including calcium, magnesium, potassium, phosphorus, and iodine.
Joint Health
Collagen is the main source of protein found in bones, tendons, and ligaments.
Research suggests that collagen may support joint health, protect the tissues in joints, and improve symptoms of osteoarthritis. (Martínez-Puig D. et al., 2023)
Anti-Inflammatory
Bone broth contains glycine and arginine, amino acids with anti-inflammatory properties.
Incorporating bone broth into one’s diet can help meet protein goals.
One cup of bone broth contains four to 20 grams of protein.
Digestion and Gut Health
Colostrum is the first milk produced after giving birth, and some research suggests this may offer immune-boosting benefits and gut repair, but more research is needed. (Playford R. J., & Weiser M. J. 2021)
Bone broth contains glutamine, an amino acid that can reduce inflammation in the gut, strengthen the gut lining, and maintain a healthy microbiome.
Many bone broths are high in sodium and may not be suitable for individuals on low-sodium diets. It is recommended that individuals consume less than 2,300 milligrams of sodium per day to support a healthy heart and reduce the risk of high blood pressure, look for other sources of sodium, and incorporate bone broth accordingly. (American Heart Association, 2024) Also, because of the polysaccharides that may leach from the cartilage and the garlic and onions usually present in the bone broth, it’s not suitable for those with a digestive disorder like small intestinal bacterial overgrowth (SIBO) or individuals following a low-FODMAP diet.
What To Look For
Quality
When possible, choose a bone broth that’s grass-fed and organic.
Quality matters because the process of simmering the bones with water pulls all the nutrients, collagen, and protein into the broth.
Starting with the highest quality ingredients ensures it will be as nutritious as possible.
Type
Various types include chicken, beef, turkey, and bison varieties.
Packaging
Bone broth comes in various packaging, including shelf-stable, frozen, or fresh.
When selecting, consider how often it is used, how much is needed, and storage space.
For individuals who drink bone broth daily, buying it in bulk and storing it in the pantry or freezer may be more budget-friendly.
Consistency
Generally, bone broth is a thick, slightly viscous beverage.
Individuals who prefer a thinner liquid should try a shelf-stable broth, which is usually less gelatinous than frozen bone broths.
Powdered bone broth is also a great option for those who prefer a lighter beverage.
Individuals can choose a low-sodium bone broth to limit sodium intake.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop highly effective treatment plans through an integrated approach for each patient and restore health and function to the body through nutrition and wellness, functional medicine, acupuncture, Electroacupuncture, and integrated medicine protocols. We focus on what works for you to relieve pain, restore function, prevent injury, and mitigate issues through adjustments that help the body realign itself. The clinic can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Reducing Inflammation In The Body
References
Martínez-Puig, D., Costa-Larrión, E., Rubio-Rodríguez, N., & Gálvez-Martín, P. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15(6), 1332. https://doi.org/10.3390/nu15061332
Chen, S., Kim, W., Henning, S. M., Carpenter, C. L., & Li, Z. (2010). Arginine and antioxidant supplement on performance in elderly male cyclists: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 7, 13. https://doi.org/10.1186/1550-2783-7-13
Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701. https://doi.org/10.1155/2017/1716701
Playford, R. J., & Weiser, M. J. (2021). Bovine Colostrum: Its Constituents and Uses. Nutrients, 13(1), 265. https://doi.org/10.3390/nu13010265
Wang, B., Wu, G., Zhou, Z., Dai, Z., Sun, Y., Ji, Y., Li, W., Wang, W., Liu, C., Han, F., & Wu, Z. (2015). Glutamine and intestinal barrier function. Amino acids, 47(10), 2143–2154. https://doi.org/10.1007/s00726-014-1773-4
Nagahama, K., Nishio, H., Yamato, M., & Takeuchi, K. (2012). Orally administered L-arginine and glycine are highly effective against acid reflux esophagitis in rats. Medical science monitor: international medical journal of experimental and clinical research, 18(1), BR9–BR15. https://doi.org/10.12659/msm.882190
American Heart Association. Association, A. H. (2024). Lifestyle & Risk Reduction, High Blood Pressure. https://www.heart.org/-/media/files/health-topics/answers-by-heart/why-should-i-limit-sodium.pdf
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