Intermittent Fasting And Juicing – A Surprising Combo for Weight Loss

Intermittent Fasting And Juicing – A Surprising Combo for Weight Loss

Intermittent Fasting And Juicing for Weight Loss

‍Juicing and intermittent fasting are two practices that are often thought of as having little in common. Juicing is generally associated with being a healthy habit, while intermittent fasting is the practice of going for extended periods of time without eating food.

Intermittent fasting and juicing may seem like two unrelated concepts. However, these practices have some things in common when it comes to weight loss and overall health. Both can assist with burning fat and promoting a healthier body. Here’s why…

The Basics of Intermittent Fasting

Fasting has been practiced as a way to promote health and wellness for centuries. However, it is only recently that the practice has received a lot of attention in the health and wellness communities.

For most people, fasting means simply not eating for a certain period of time. That’s why some people refer to intermittent fasting as “not eating”. And juices are generally a liquid that contains the fleshy pulp and juice of fruits or vegetables, so how do these two concepts work together?

First Let’s Talk About Juicing

Juicing is the process of extracting the juice from fruits or vegetables. Juices can be made from almost any fruit or vegetable, and some juices combine several different types of produce.

Juices can be made from whole produce, or from vegetables and fruits that are already peeled, seeded, and cut up. The advantage of the latter option is that it makes it easier to insert the produce into the juicer.

Juices can be consumed alone or as part of a meal. They can also be used in cooking. Juices contain little to no fiber.

The Benefits of Juicing for Weight Loss

Juicing can be a helpful practice if you’re looking to lose weight. When you juice fruits and vegetables, you’re extracting the nutrients and vitamins from them, so you don’t have to chew as much.

That makes it easier to consume a large volume of produce without consuming many calories. Juicing can be helpful in the initial stages of a weight loss regimen. It can make it easier to consume more fruits and vegetables while still limiting the amount of calories you consume.

It can also help curb cravings for bad (and often high-calorie) snacks. Juices high in produce, particularly green leafy vegetables, can make it easier for your body to burn fat. This can help you lose weight faster.

And What About Intermittent Fasting for Weight Loss?

Intermittent fasting is not about eating less, but about eating less often. It is a dietary pattern that cycles between periods of fasting and periods of normal eating.

Fasting can cause your body to burn fat more quickly, especially the fat stored in your abdominal area. It can also help your body better regulate blood sugar and insulin levels, which can reduce the risk of diabetes.

Intermittent fasting can also increase your metabolism, making it easier to lose weight. It can also help you eat less during normal periods of eating, which can help you lose weight without having to eat less overall.

How These Practices Together Help With Weight Loss

Both intermittent fasting and juicing can help you lose weight. Juicing can make it easier to consume a large volume of produce without overeating calories overall.

Juices can also be helpful for people trying to lose weight in that they curb cravings for sweets and other high-calorie snacks. Juices high in produce can make it easier for your body to burn fat. This can help you lose weight faster.

Intermittent fasting can also help your body burn fat more quickly, especially the fat stored in your abdominal area. It can also help your body better regulate blood sugar and insulin levels, which can reduce the risk of diabetes. Intermittent fasting can also increase your metabolism, making it easier to lose weight.

The best way to start intermittent fasting is to give yourself a window of time each day when you aren’t allowed to eat. You may decide to skip breakfast, eat your last meal at 6 p.m., or stop eating at 9 a.m. and not eat again until 5 p.m.

Additionally, intermittent fasting can improve your mental health and reduce the risk of anxiety and depression. It can also help you improve your quality of sleep and enhance your psychological resilience.

Be sure to drink plenty of water during this time to avoid feeling hungry. Then, schedule a specific time when you can eat again and start the process again the next day. Over time, you may decide to extend the no-eating time or reduce the eating time.

 

 

7 Creative Ways to Use Leftover Juicer Pulp

7 Creative Ways to Use Leftover Juicer Pulp

Creative Uses for Leftover Juicer Pulp

‍When you juice, most of your produce goes into the juicer and leaves little pulp behind. Depending on the juicer you use, there might be some leftover pulp that needs to be thrown away.

Don’t let it go to waste! There are plenty of ways to reuse this leftover pulp and get even more benefits out of your next juicing session. Here are seven creative uses for your juicer pulp that you may not have thought of yet.

If you just started juicing and don’t have any spare pulp yet, save this article for later so you can refer to it when you make another batch of juice.

You won’t need a lot of pulp for any of these recipes; just enough to add some additional nutrition to your meals without wasting too much fresh produce.

Turn leftover pulp into crackers

You can make savory crackers out of juicer pulp to add some extra fiber and nutrients to your diet. It’s a great way to use up the pulp from juicing recipes like a green juice or juicing for health since juicing extracts the nutritious parts of the veggies but leaves behind the fiber that your body needs.

You can make juicer pulp crackers in a variety of flavors. Make sure to add seasonings to your cracker dough that complement the flavors in your juicer pulp. This will help avoid a bland, boring taste and make your crackers taste fresh and delicious.

You can also make sweet crackers with your leftover pulp. This is a great way to use pulp from juicing recipes like lemonade or grape juice. You can also mix and match different pulp flavors to make unique and interesting crackers.

Make a Healthy, Tasty Smoothie Bowl

A smoothie bowl is a bowl of healthful goodness that you can top with tons of different seeds, nuts, and other nutritious ingredients. You can make a smoothie bowl out of leftover pulp by adding a couple of handfuls to your favorite smoothie recipe.

You can even use a smoothie bowl to make a healthy dessert. Simply add a few spoonfuls of your favorite frozen yogurt to your pulp along with a few healthy ingredients for an easy and satisfying sweet treat.

You can use your leftover pulp from any type of juice, but citrus juices work best for this recipe since they’ll add a nice citrus flavor to your bowl. If you want to add some extra sweetness, try topping your smoothie bowl with fresh berries or a drizzle of honey.

Add juicer pulp to your favorite breakfast bowl

A breakfast bowl is a great way to start the day with fiber, vitamins, minerals, and protein to keep you full and satisfied until lunchtime. Make your favorite breakfast bowl even healthier by adding a couple of handfuls of pulp to the mix.

You can use any type of pulp, but citrus pulp works best for this because it has a light taste that won’t overpower your other ingredients. Add the pulp to your bowl in place of oats, quinoa, or other grains.

It’ll add a nice layer of fiber, vitamins, and minerals to your breakfast bowl. You can also use your leftover pulp to make a delicious bowl of fruity or nutty granola.
Simply mix the pulp with oats or other grains, seeds, dried fruit, and other granola ingredients. Bake it in the oven until it’s toasty and golden and you have a tasty and healthy bowl of granola.

Turn it into a burger patty

Juicer pulp can be used to make a very healthy burger patty. First, blend the pulp with some seasonings, such as salt and pepper, to give it more flavor. Then, add the pulp to a food processor and blend it until it forms a sticky ball of dough.

Roll the dough into burger patties and fry or grill them until they’re cooked through. Juicer pulp burgers are best served on a bun or with a side of veggies.

You can use any type of pulp for this recipe, but citrus pulp works best since it has a sticky texture that helps form the burger patties.

Use it in place of meat in your next meal

Any leftover pulp from your last juicing session can be used in place of meat in your next meal. Simply add about 2 or 3 handfuls of pulp to your next recipe and it will add a good amount of fiber and nutrients without adding a huge amount of calories or fat.

You can also add a mixture of different types of pulp to your next meal for variety. Try adding 2 or 3 spoonfuls of citrus pulp and a couple of handfuls of carrot pulp to your next stir fry, taco filling, or pasta recipe. It’ll boost the flavor of your meal while adding extra vitamins and minerals.

If you want to use juicer pulp in place of meat but don’t have any on hand, save your pulp from juicing recipes that have a mild flavor. Add a few spoonfuls of orange pulp to your next carrot-orange juice recipe or a few spoonfuls of carrot pulp to your next apple-ginger-carrot juice recipe.

Make a hearty bowl of soup with the pulp

Juicer pulp can be used to make a satisfying bowl of soup. Simply add a couple of handfuls of pulp to your next soup recipe and it will add a nice amount of fiber and nutrition without spoiling the flavor.

You can also make fruity or nutty pulp soups by adding a couple of handfuls of citrus or carrot pulp to your favorite soup recipe. Soups are a great way to use up a lot of pulp at once and make it go further.

You can make a big pot of soup and freeze it in individual portions to make it last even longer. Soups are a great way to add more fiber to your diet and make sure your juicer pulp isn’t going to waste.

Conclusion

Juicing is a great way to get more vitamins and minerals out of your daily diet. When you make a juice, you extract the nutritious parts of the produce and leave behind the pulp. This pulp has plenty of fiber and nutrients, but you may be throwing it away if your juicer doesn’t have a way to save it.

There are plenty of creative ways to use leftover juicer pulp. You can make crackers, smoothie bowls, burgers, tacos, and soups. You can also add it to your favorite breakfast bowl or add it to your next meal in place of meat. No matter how you use it, juicer pulp is a tasty and nutritious way to add extra fiber and nutrients to your diet.

 

Tips for Making Healthy Juice Drinks That Will Keep You Full All Day

Tips for Making Healthy Juice Drinks That Will Keep You Full All Day

Healthy Juice Drinks That Will Keep You Full All Day

‍Is there anything more refreshing than a glass of freshly-squeezed juice? Juice is a filling, nutritious beverage that has so many benefits. Unfortunately, most types of juice are also loaded with sugar and calories.

If you’re watching your weight or simply trying to eat more healthfully, it can be challenging to know how to make a healthy juice that won’t leave you craving more shortly after finishing it.

However, drinking juice in moderation can be an excellent way to get some vitamins and minerals into your diet without eating as many fruits and vegetables as you would need to get the same nutrition from whole foods.

How to Make Healthy Juice Drinks

When choosing what produce to include in your juice drink, the first thing to consider is how to make healthy juice drinks. There are some fruits and vegetables (and combinations thereof) that are best for juicing, and others that aren’t as well-suited.

When selecting fruits, you want to choose those that are low in sugar but high in fiber. Fruits that are excellent for juicing include apples, pears, and grapefruits.
Skin-on citrus fruits can work well in a vegetable juice, but they tend to have more sugar than other fruits. Celery, lettuce, and cucumber are also commonly used in vegetable juices, but these should not be the primary ingredients.

Some Recommendations for Making Healthy Juice Drinks

  • Use a Variety of Fruits and Vegetables – It’s best to mix fruits and vegetables in any juice recipe because each group provides a different set of nutrients.
  • Avoid High-Calorie Fruits – While any fruit can be used in a juice recipe, some are better than others. Avoid high-calorie fruits such as bananas, pineapples, and grapes if you’re trying to minimize the calories in your juice drink.
  • Add Some Beans – Beans are a great way to add some extra nutrition to your juice drink without adding too many calories. Black beans and kidney beans are especially good choices.
  • Add Some Greens – Greens like spinach, kale, and Swiss chard add a lot of nutrition to a juice drink but very few calories.
  • Use a Little Ice – Adding a few ice cubes to your juice drink can help to cool it down, making it more refreshing on a hot day. It can also help to keep your drink from spoiling as quickly since juice drinks will remain fresh for only a few hours.
  • Use Organic Produce Whenever Possible – While it’s not necessary to use only organic produce in your juice, it’s a good idea to do so whenever possible.
  • Only Use Raw Fruits and Vegetables in Your Juice – Cooking your produce will damage some of the vitamins and minerals present in it, which is why it’s important to only use raw produce in your juice drink.
  • Avoid Juicing Too Many Carrots – While carrots are a great vegetable to use in a juice recipe, they also have relatively high sugar content.

A Word of Caution Regarding Fruit Juices

Juice drinks that are primarily made up of fruit juice may provide a healthy source of vitamins and minerals, but they are also very high in sugar.

If you’re trying to lose weight, or if you have diabetes, these drinks may not be appropriate for you. If you decide to drink fruit juice, it’s important to keep in mind that you should consume no more than one serving per day.

Healthy Vegetable Juices

Carrot Juice – Carrot juice is a classic vegetable juice, and for good reason. It has tons of beta-carotene, which your body converts to vitamin A. This vitamin is essential for healthy eyesight, and it also promotes a healthy immune system. Carrot juice is also high in vitamin C, which is great for your immune system and for preventing colds.

Beet Juice – Beet juice is loaded with nutrients. It has tons of fiber and potassium and is also high in iron. Beet juice is a wonderful way to stay hydrated and get these nutrients without having to eat any vegetables or take a supplement. It’s not tasty, but it is healthy.

Nutritional Shake Recipes

Tropical Blueberry Banana Protein Shake – Bananas and blueberries are both delicious and nutritious, and this tropical-flavored protein shake combines them with yogurt to create a tasty, healthy beverage. You can also swap out the blueberries for strawberries if you prefer the flavor of strawberries to blueberries.

Strawberry Cheesecake Smoothie – For a sweet, creamy treat that’s healthy enough for breakfast, this strawberry cheesecake smoothie is just the ticket. It’s full of healthy fats, protein, and even some fiber, so you can feel good about indulging in it.

Begin with a regular strawberry smoothie foundation (milk, strawberries, vanilla yogurt, and ice). You may want to include a few cubes of cream cheese along with crumbled graham cookies.

These are excellent for a warm day and would be appropriate at a shower or birthday gathering. To make it vegan, replace skim milk with any alternative milk such as almond, soy, oat, cashew, or coconut milk. You can look for vegan alternatives at health food shops.

Conclusion

Juice drinks are a healthy way to get vitamins and minerals into your diet but only if you choose the right ingredients. If you’re trying to lose weight or if you have diabetes, you’ll want to choose a juice drink that’s low in sugar.

If you want to drink fruit juice, you’ll need to keep in mind that you should only have one serving per day. If you’re looking for a refreshing beverage that won’t leave you feeling hungry 10 minutes later, a juice drink might be just what you’re looking for.

 

Juice Cleansing – The Good, The Bad, and the Ugly

Juice Cleansing – The Good, The Bad, and the Ugly

Juice Cleansing and Detoxification

Nothing is black and white. Even in the context of juicing, which is typically viewed as a positive practice that leads to optimal health, there are pros and cons.

Juice cleansing has gained popularity over the past few years as more people seek out ways to detoxify their bodies and feel better by removing toxins from their diet.

Juice cleansing has its roots in ancient traditions such as fasting, where you abstain from certain foods for a specific period of time to purify your body and mind.

However, it’s taken on a new meaning among juice enthusiasts who believe drinking only juice for extended periods improves their health and helps them lose weight.

Understand that not all juice cleanses are created equal. Some have more benefits than others. Here’s the good, the bad, and the ugly about juicing:

The Good About Juice Cleansing

One of the benefits of juicing is that it is extremely nutritious. This is because you’re ingesting the whole fruit and vegetable, including the fiber, vitamins, minerals, and electrolytes that are essential to keeping you healthy and fit.

Juices also provide you with tons of energy since they are easy to digest and quick to assimilate into your system. This is especially useful if you work out after a juice cleanse since the nutrients will give you the energy you need to perform at the highest level.

Juices offer a great way to detoxify your body. Since juices contain a lot more water than whole fruits and vegetables, you get rid of more toxins when you drink them than when you eat them.

Since juices are easier to digest than whole fruits and vegetables, they help to reduce bloating and other digestive issues. They also provide your body with the hydration it needs to function at peak performance.

You can also add cleansing herbs to your juice to increase its detoxifying properties. One of the most popular ones is parsley since it has antioxidant and anti-inflammatory properties that make it suitable for detoxifying your liver and kidneys.

Furthermore, the high concentration of nutrients in juices makes them very beneficial. They can help your body repair itself and fight off harmful toxins while providing you with essential nutrients.

The Bad About Juice Cleansing

Juice cleanses can be very unhealthy if you don’t do them correctly. It’s important to remember that the point of a cleanse is to give your digestive system a rest.

So if you’re cleansing, you shouldn’t be consuming tons of vegetables, fruit, and other fiber-rich foods. Doing so will only stress out your digestive system, which will lead to an unhealthy and sluggish feeling.

Juices are also very high in sugar. While this may be a good thing if you’re trying to lose weight, it’s also bad if you’re trying to maintain a healthy weight. A high intake of sugars can leave you feeling lethargic and may lead to weight gain if you’re not careful.

Juices are often viewed as a quick-fix solution to a healthier lifestyle, which isn’t necessarily true. Yes, they’re nutritious and healthy, but they’re not a long-term solution to a healthy lifestyle.

If you only drink juice, you won’t be getting the fiber you need. This can lead to digestive issues that can have long-term negative health effects.

The Ugly About Juice Cleansing

Juice cleanses are not very wallet-friendly. The volume of produce you’ll need to buy over the course of each week is staggering and can be very costly.

The average person needs about 2,000 calories a day to maintain their weight. If you’re cleansing, you’re probably only taking in a fraction of those calories.

This means you’ll be hungry most of the time and probably won’t have the energy to do anything productive. This can have a negative impact on your social life as well since you’ll likely feel too tired to go out.

Because you’re only taking in a small number of calories, you may actually cause more harm to your body than good. Your body is a complex machine and needs a variety of nutrients to function properly.

If you’re only taking in a small number of calories, you’re basically starving yourself. This can have long-term negative consequences for your general health.

Conclusion

Juice cleanses can be incredibly beneficial if you’re doing them correctly. However, if you’re only drinking juices and nothing else, you’re basically starving yourself.

If you do a juice cleanse, make sure you’re getting the right amount of calories to maintain a healthy weight.

And just because a juice cleanse is more beneficial than a regular diet doesn’t mean it is healthy. You should be wary of cleanses that promise you’ll lose 20 pounds in two weeks. Cleanses will make you lose weight if you’re eating the right amount of calories, but quick weight loss can have some very unhealthy consequences.

 

 

The Best Foods to Juice for Healthy Skin

The Best Foods to Juice for Healthy Skin

Juicing for Healthy Skin

‍Healthy eating is not just about avoiding fat, sugar and carbs. It’s about making informed decisions about how much of which nutrients you need to stay healthy.
Eating a balanced diet filled with fruits and vegetables can have a positive impact on your skin.

The vitamins, minerals, antioxidants and other phytonutrients that are abundant in these foods all promote good skin by helping your body eliminate toxins, heal wounds and protect against the visible signs of aging.

These benefits will also come from juicing, but you need to know which juices are best for your skin. Here are some great foods to juice for healthy skin:

The Right Green Vegetables

Green vegetables are famous for their vitamin C content. This is also the reason why many people like to consume citrus fruits, guavas, and other vitamin C-containing foods since vitamin C is well known for helping reduce skin wrinkles and improving blood circulation.

If you regularly consume green vegetables such as collard greens, kale, spinach, Swiss chard, and broccoli, you are likely to experience positive changes in your skin. Vitamin C is essential for your skin as it helps build collagen, a protein that keeps your skin firm and elastic.

It also encourages your skin to produce more tyrosinase, an enzyme that stimulates melanin production, which is responsible for your skin color. Thus, consuming green vegetables is a great idea for those who want to improve their skin’s condition.

The Best Fruit Choices

Among the most popular ingredients for juicing, fruit is always a great choice when you want to improve your skin’s condition.
Most fruits are an excellent source of vitamin C, as well as vitamins A, E, B1, and B2.

They are also rich in minerals such as copper, potassium, magnesium, iron, and zinc. All these nutrients are crucial for healthy skin.

Vitamin A is essential for the health of almost all the cells that make the collagen in the skin. It can also help you eliminate toxins and prevent acne breakouts.

Potassium is also important for your skin’s health because it helps your skin maintain a healthy pH balance. Copper, on the other hand, is a great antioxidant that can help eliminate free radicals and protect your skin from harmful UV rays.

Types of Berries for Skin Care

Blueberries, raspberries, and strawberries are among the most popular ingredients in juicing diets. These small berries are not only delicious and full of antioxidants that protect against the visible signs of aging, but they are also great for your skin.

Blueberries are especially recommended for those who want to improve the appearance of their skin. They can help lower your skin’s pH levels, making it more alkaline and less susceptible to breakouts.

They are also high in vitamin C, which is important for the formation and maintenance of collagen, the protein that keeps your skin firm.

Other Skin-Beneficial Foods

Avocado: This green fruit is a great choice for any juicing diet because it is rich in healthy fats that help you nourish your skin. It can also help improve the texture of your skin, making it softer.

Carrots: These are a rich source of beta-carotene, which can help prevent skin cancer. They can also help you improve the appearance of your skin by making it softer and more glowing.

Cabbage: This vegetable is also rich in beta-carotene and tons of vitamin C. It can help protect your skin against sun damage, making it more youthful and elastic.

Ginger: This herb is a great source of antioxidants that can help fight wrinkles and improve your skin’s elasticity.

Tips for Healthy Skin From Juicing

The best way to achieve clear, glowing skin is to consume nutritious foods so you can feed your skin what it needs to stay healthy and look great.

Juicing is a great way to get more nutrients from these foods, but you need to know which ingredients are best for your skin. Here are some tips to help you get the most out of your juicing diet:

  • Eat plenty of fruits and veggies: These are the best foods for your skin. These foods are packed with antioxidants, beta-carotene, and other nutrients that your skin needs to stay healthy. You can also eat them cooked, but most of these nutrients are easier to digest when they’re in their natural, raw form.
  • Make sure you’re getting enough zinc: This essential mineral is necessary for healthy skin, hair, and nails, so if you’re not getting enough, you’ll likely see some negative side effects. Zinc is found in many foods, including red meat, seafood, seeds, and soy products.
  • Eat lots of vitamin C-rich foods, like citrus fruits and strawberries. Vitamin C is a potent antioxidant that brightens your skin and can help reduce the risk of acne and other skin problems.
  • Reduce your intake of foods that can cause breakouts, like dairy if your skin is sensitive.
  • Choose foods rich in omega-3 fatty acids, like fish, walnuts, and flaxseeds. These nutrients help keep your skin hydrated and reduce the appearance of wrinkles.
  • Eat lots of fruits and vegetables with high antioxidant content to help fight signs of aging and give your skin the nutrients it needs to stay healthy.
  • Choose fruits and vegetables with a high carotenoid content to help reduce signs of aging and give your skin a healthy glow.
  • Vitamin C-rich foods can help reduce wrinkles and improve your skin’s elasticity.

Final Comments

Consuming healthy foods can have a positive impact on your skin, but how much it actually helps you depends on how many vitamins, minerals, and other nutrients your body is able to absorb.

The best way to make sure you get everything you need from your diet is to consume a wide variety of foods.

Juicing can be a great way to get even more nutrients from your favorite fruits and vegetables, but it’s important to know which ingredients are best for your skin.
It’s also important to remember that juicing is not a substitute for healthy eating. In order for it to be effective, it needs to be done on a regular basis.

 

 

Optimizing Nutrition for Intestinal Wellness

Optimizing Nutrition for Intestinal Wellness

Optimizing Nutrition for Intestinal Wellness

The prevalence of intestinal issues and digestive complications globally is quite common these days, affecting millions each year. In fact, irritable bowel syndrome affects about 11% of the global population.

Several types of intestinal conditions exist, including celiac disease, diverticulitis, small intestinal bacterial overgrowth (SIBO), Crohn’s disease, and irritable bowel syndrome (IBS).

Further, research suggests that those who suffer from a dysfunctional gut microbiome are at greater risk of developing other diseases and health conditions such as diabetes, obesity, and cardiovascular disease. This points to the need for a solution for this issue, and thankfully, there is continued, promising research going on in this area.

In what follows, we’ll summarize some intestinal conditions and their characteristics. Further, we’ll define optimal intestinal wellness and the nutritional suggestions to reach such status. More specifically, we’ll discuss the optimal foods and diets for the gut microbiome and some healthy dietary habits that should be implemented.

Intestinal Wellness

Intestinal conditions are ailments that result in digestive complications that can affect the entire digestive system, including the stomach and intestines.

Some of the potential known causes of GI conditions are lifestyle factors, overuse of medications, intestinal injury, intestinal vascular issues, and genetics. Yet, many of the causes are idiopathic.

Intestinal wellness is defined by the normal transit of food through the gut with no issues of constipation, malabsorption, or other digestive issues.

Though there is not yet a cure for many of the prevalent GI conditions noted earlier, steps can be taken to help prevent or manage their associated symptoms. Since the gut microbiome is dictated by the foods we consume and how we consume them, steps toward optimal intestinal wellness involve a centered focus on diet and nutrition.

Healthy Habits for Intestinal Wellness

For those already suffering from certain gastrointestinal issues, such as Crohn’s disease, additional interventions will likely be required, such as certain medications and, in severe cases, surgical treatment.

Yet, in many cases, some simpler lifestyle interventions can help significantly in optimizing intestinal wellness. Moreover, these interventions are appropriate for both the prevention and management of such symptoms.

Thoroughly Chew Food

While the notion of chewing food thoroughly is one that is often taught at a young age, it is easily forgotten, and many individuals get into the habit of eating fast even if they aren’t very hungry. However, adequately chewing food aids tremendously in both the digestion of food itself and the absorption of its nutrients.

Though the number of chews it takes to optimize its digestion and absorption differs based on texture, tenderness, and size of the food, the average expert recommendation is 32-40 chews.

Supplement with Probiotics

Probiotics have bacterial organisms that are very beneficial to the health of the brain, the gut, and beyond.

Probiotic use has shown the benefits of improved mood, better digestion, and improved overall gut health. It’s also been suggested through research that regular probiotic supplementation can aid in the prevention of chronic illness and act as a treatment for several intestinal symptoms.

Hydrate, Hydrate, Hydrate

It’s no secret that hydration is key to optimizing health and wellness. However, it’s easily overlooked by individuals who have developed the habit of not paying attention to drinking hydrating liquids.

Ensuring optimal hydration also provides the smooth transit of food through the digestive system, thus leading to optimal intestinal wellness. According to the National Academy of Medicine, adequate daily amounts of hydrating fluid intake are 9-13 cups depending on an individual’s sex, size, and activity level.

The Best Diet for a Healthy Gut Biome

While you might have heard the adage “the best diet is the one you’re going to stick to,” when discussing the gut microbiome, greater specificity is required. Since everyone has a unique gut microbiome makeup, the requirements for individual gut optimization can differ from person to person.

There are, however, certain precursors to healthy microbiota that everyone should consider implementing into their regular dietary regimen. The following are several foods to include in a gut-healthy diet.

High Fiber Foods

Fruits, vegetables, legumes, whole grains, and beans are all excellent sources of fiber and other dietary nutrients that optimize the gut microbiome. Some examples include berries, bananas, spinach, broccoli, lentils, and black beans.

Fermented Foods

Foods that have undergone fermentation are also optimal for the gut microbiome since they have lactobacilli, a good bacteria that can replace bad bacteria, such as Enterobacteriaceae. Some examples include kimchi, yogurt, and sauerkraut.

Polyphenol-rich Foods

Polyphenols offer several health benefits, such as reducing oxidative stress, gut stress, and inflammation. Some examples include grapes, dark chocolate, and green tea.

The primary takeaway to curating a gut-healthy diet is diversity. Eating a wide range of foods increase the likelihood of having a diverse microbiome abundant in all nutrients and bacteria, thus optimizing intestinal wellness.

Final Thoughts

Diet and nutrition play a major role in the health of the gut microbiome and intestinal wellness. Therefore, learning about the best dietary components of a healthy gut will be extremely helpful in improving wellness.