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5 Healthy Gut Recipes to Incorporate Into Daily Life

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Having a few easy, healthy gut recipes up your sleeves is essential for those days when you can’t think of what to cook. Here is a listing of some such recipes and inspiration for more!

As someone who values overall well-being, I have come to realize the vital role that a healthy gut plays in our lives. Our gut is home to trillions of beneficial and harmful bacteria that can significantly impact our digestion, immune system, and even mental health. When our gut is balanced and thriving, we experience improved energy levels, enhanced nutrient absorption, and a strengthened immune system. On the other hand, an unhealthy gut can lead to various ailments such as bloating, constipation, and even chronic diseases. Therefore, taking care of our gut health should be a top priority. This means we need to feed our gut microbes with healthy gut recipes!

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Maintaining a healthy gut involves adopting a lifestyle that promotes the growth of beneficial bacteria while minimizing the harmful ones. This can be achieved through a combination of dietary and lifestyle changes. By incorporating healthy gut recipes into our daily routine, we can nourish our gut and improve our overall well-being.

Healthy gut recipes

Certain key ingredients are particularly beneficial when it comes to healthy gut recipes for promoting gut health. These ingredients include fibre-rich foods, fermented foods, and foods rich in probiotics. Fiber acts as food for the beneficial bacteria in our gut, promoting their growth and diversity. Fermented foods, such as yoghurt, sauerkraut, and kimchi, contain live cultures that introduce beneficial bacteria into our gut. Probiotics, either in the form of supplements or naturally occurring in foods like kefir and tempeh, also contribute to a healthy gut by balancing the gut flora.

Keeping a few of these recipes handy is a great way to ensure you take care of your gut bacteria even when you are busy.

1. Healthy-gut yogurt bowl

Yoghurt, curds, and kefir are all probiotic options that can be easily prepared at home. If you are lactose-intolerant, you can substitute them with dairy-free yoghurt or silken tofu. Add your favourite fruits like berries and bananas for a bowl rich in antioxidants and fibre. You can even incorporate a tablespoon of chia seeds for texture. Top with toasted seeds and granola for a delicious crunch. Sweeten it with honey if desired.

2. Gut healing bone broth soup

Bone broth is believed to have gut-healing properties and is an easy, healthy gut recipe. It is very easy to prepare a bone broth at home. Add washed and cleaned chicken bones (or any other meat you prefer) to a large stockpot. Add garlic pods and veggie scraps (carrot peels, cabbage stems and onion scaps) with enough water to cover. Bring the soup to a boil and simmer for 15-20 minutes. You can skim off the foam that appears on top. Allow the broth to cool, and then strain it into a jar. Use immediately or store in the fridge for the future.

To make bone broth soup, boil or pressure-cook veggies of your choice in the bone broth until they are soft and mushy. Blend the veggies along with the broth. Season with salt and pepper. Serve with a hearty slice of sourdough bread, and you have a complete, comforting, gut-healing meal for the weeknight!

Here are some veggie combinations I use:

  • Tomato, onion, carrots
  • Yellow pumpkin/ butternut squash, carrots, tomato and onion
  • Spinach, potato, onions and tomatoes
  • Brocolli, onions and potatoes
  • Cauliflower, potatoes and onions (top this soup with some cheese at the end, and your kids will ask for a second serving!).
  • When in a rush, blend avocado, jalapeno, and a few garlic cloves with the bone broth for a tasty, quick and healthy soup.

3. Probiotic-rich fermented vegetables

Fermented vegetables in various forms exist across cultures as kimchi, sauerkraut and table olives. Fermented vegetables are rich in probiotics, fibre and bioactive substances that benefit gut health. However, remember that the products on the store shelves are often supplemented with preservatives and processed in ways that can hamper the probiotic properties. Pickled vegetables made with vinegar (usually the ones in supermarkets) may taste similar to the lacto-fermented pickled vegetables made at home, but do not have the same health benefits.

Pickled vegetables are an easy pantry staple that can be prepared at home within minutes and used in many healthy gut recipes. For a simple sauerkraut, wash and finely slice cabbage. You can also add grated carrots. Add salt and massage it in till the vegetables release some water. Pack the vegetables into sterilized glass jars with the brine. Make sure the brine covers the vegetables entirely. You will need to add some weight to ensure the vegetables remain submerged. Close the jars loosely to allow the fermentation gases to escape, or use fermentation lids. You will see the fermentation start when bubbles appear in the brine. Keep the jars at room temperature for 2-3 days at least before transferring them into the refrigerator. You can keep them longer for even a week or two, depending on your taste.

4. Overnight oats for a gut-healthy start to the day

Oats are rich in dietary fibre and have proven cholesterol-lowering and antidiabetic effects. Oats also provide substantial levels of other bioactive compounds. Consuming oats helps improve your immunity and the gut microbiome.

Overnight oats are an easy way to reduce the stress associated with the morning rush to work and supplement your gut. Combine rolled oats, your favourite type of milk, some flavouring (vanilla extract or cinnamon powder), cut fruits and some nuts in a container. Pop it in the refrigerator before you go to bed, and you have a healthy and delicious breakfast ready in the morning.

5. Gut-nourishing rice bowl

Rice bowls pack the complete meal in one bowl. I like to substitute white rice with more nutrition-dense grains like millet, quinoa, brown rice or parboiled rice. Prepare the rice a day in advance if you are rushed for time in the morning. Heat some oil in a wok and toss in some aromatics (garlic, chillies or spices like pepper and cinnamon). Stir in some finely chopped onions and veggies or your choice. I usually add finely chopped carrots, capsicum, cabbage, mushrooms and beans- basically whatever I have at home. The key is to chop them finely – this ensures that the veggies get well integrated into the rice and picky eaters (like my kids) cannot fish them out! Finish off with some soy sauce for the umami taste. I top mine with a fried egg as the protein. You can also add pan-seared fish, tofu, or roasted meats.

Incorporating healthy gut recipes into your daily routine is a wonderful way to support your gut health and overall well-being. By nourishing your gut with fibre-rich foods, fermented foods, and probiotics, you can promote a healthy gut flora and enjoy the benefits of improved digestion, enhanced nutrient absorption, and a strengthened immune system. So, why not embark on a culinary adventure and try these delicious and nourishing recipes for a healthy gut? Remember, cooking from scratch is the key to good gut health.

Recipes from scratch

Check out these healthy recipes and can be cooked from scratch on our blog.

7 steps to an Effective Gut Detox Plan

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After the post-Christmas binging, it is now time to do a gut detox and get on track to good health. Here is a guide to the most important steps for an effective gut detox plan

Slices of lemon floating in water

Understanding gut detox

Gut detox refers to the process of cleansing and rejuvenating the digestive system. It involves removing toxins, reducing inflammation, and restoring the balance of bacteria in the gut. A gut detox can help improve digestion, boost energy levels, enhance nutrient absorption, and support overall gut health.

Many people turn to fad diets to lose the extra pounds. However, being compliant with these diets is not an easy task. Moreover, many of them can potentially even damage your health. Some people suggest liquid diets and surviving on supplements for weeks to do a gut cleanse. Just reading about these diets feels like torture. And there really is no scientific evidence to show that they help!

I view gut detox as a way of easing back into a healthy life. Getting through December without giving in to occasional food binges is challenging. I know I cannot do it, and I’m sure it is the same for most. December is a time to enjoy with friends and family. Hence, it is okay to indulge as long as you resolve to get back on track in January.

Detoxification does not need to be so difficult if you can just reinvigorate your gut bacteria to do the work for you. The detoxification process can be achieved through dietary changes, lifestyle modifications, and the use of certain supplements. There is no need to go for impossible diets and expensive over-the-top supplements. It is more important to be consistent with your plan and continue with a healthy lifestyle once you are in the groove.

Signs that your gut needs a detox

It’s not only after December that you need to go for a gut detox. There are many times when juggling home and careers can take a toll on your eating and health. Add to that the lethargy caused by a sluggish gut, and you absolutely don’t have the motivation to get started. Hence it is important to recognize the signs of a sluggish gut to ensure you don’t go downhill on your health goals.

Our bodies are incredibly intelligent and often give us signs when something is not right. When it comes to our gut health, there are several red flags that indicate it may be time for a detox. These signs include:

  • Digestive Issues: If you frequently experience bloating, gas, constipation, or diarrhoea, it could be a sign that your gut is not functioning properly. These issues may be caused by an imbalance of bacteria or an accumulation of toxins in the gut.
  • Food Sensitivities: Developing sudden food sensitivities or intolerances may indicate an unhealthy gut. When the gut lining is compromised, undigested food particles can leak into the bloodstream, triggering an immune response and leading to food sensitivities.
  • Low Energy Levels: Feeling constantly tired and lacking energy could be a result of poor nutrient absorption in the gut. When the gut is inflamed or imbalanced, it hinders the absorption of essential vitamins and minerals, leading to fatigue.
  • Mood Disorders: Believe it or not, our gut health can significantly impact our mood and mental well-being. No wonder the gut is also called the “Second brain” in our body. Research has shown that imbalances in the gut microbiome can contribute to anxiety, depression, and other mood disorders.

If experience any of these symptoms, it may be time to consider a gut detox to restore balance and improve your overall health.

Benefits of a gut detox

a hand holding a bottle of smoothie with other smothies and vegetables placed in the background

A gut detox reduces the toxins produced in the gut, helps eliminate body waste products, encourages the normalization of the bacteria in the gut and sets the path to healing your gut lining. Embarking on a gut detox can offer numerous benefits for your overall health and well-being. Here are some of the key advantages of undergoing a gut detox:

  • Improved digestion: A gut detox can help optimize digestion by removing toxins and promoting the growth of beneficial bacteria. This can lead to reduced bloating, improved bowel movements, and overall better digestive function.
  • Enhanced nutrient absorption: When the gut is inflamed or imbalanced, it can hinder the absorption of essential nutrients from the food we eat. By detoxifying the gut, we can improve nutrient absorption, ensuring that our bodies receive the necessary vitamins and minerals for optimal health.
  • Boosted immune system: The majority of our immune system resides in the gut, so it makes sense that a healthy gut translates to a stronger immune system. By detoxifying the gut and balancing the gut microbiome, we can support immune function and reduce the risk of infections and illnesses.
  • Increased energy levels: A gut detox can help improve energy levels by optimizing digestion and enhancing nutrient absorption. When our bodies are able to effectively break down food and absorb nutrients, we experience increased energy and vitality.
  • Weight management: An imbalanced gut microbiome has been linked to weight gain and obesity. A gut reset encourages the growth of good gut bacteria and balances the microbiome. A gut detox also makes you mindful of your food intake and helps with shedding the extra pounds gained.

By following a step-by-step plan, you can effectively cleanse and rejuvenate your gut for optimal functioning.

Steps for a gut detox plan

a hand squeezing an orange while the juice is collected in a beaker
  • 1. Do a pantry cleanout: Dump the processed foods and foods with added sugars that have accumulated in your pantry and refrigerator. Pass on the candies and desserts. Restock your fridge with whole grains, pulses, vegetables and fruits
  • 2. Remove processed foods and sugar from your diet: Make a menu plan for the week and include only clean, unprocessed foods. Make sure you include more vegetables and fruits and minimize the meats, dairy and gluten.
  • 3. Stay hydrated: Up to 60% of the human body is water. Drinking alcohol and forgetting to replenish your water reserves caused dehydration. This, in turn, makes the excretion of toxins sluggish. You will see the changes in your mental clarity, mood, and skin. Drink plenty of water throughout the day to support digestion and flush out toxins from your system. Aim to drink at least 2L of water daily. A glass of water water with a few drops of lemon juice and a pinch of salt is a great way to start your day.
  • 4. Incorporate fermented foods: Fermented foods are rich in probiotics, which are beneficial bacteria that help restore balance in the gut. Include foods like yoghurt, sauerkraut, kimchi, and kefir in your diet to promote a healthy gut microbiome.
  • 5. Manage stress levels: Stress can also negatively impact your gut health. Incorporate stress-reducing techniques such as meditation, deep breathing exercises, or regular physical activity into your daily routine. Positive affirmations, practising gratitude and mindfulness also go a long way in boosting your mental well-being and happiness.
  • 6. Stay away from alcohol while you are on the gut cleanse plan.
  • 7. Try intermittent fasting for the best results: I prefer the 16:8 plan. That is, fasting for 16 hours and eating over 8 hours. I have an early dinner and skip breakfast. Curb your food cravings by keeping a glass of water and a cup of green tea or coffee handy. Even if you can’t get to the 16-hour mark at the beginning, at least try to fast for 12 hours. You will definitely see the benefit.

So get started on your track to great health with a gut detox. Follow the plan for at least 2 weeks and rejuvenate your gut health. Stay on track to a healthy life (occasional binges allowed) and follow me for more health tips!

Healthy recipes for your gut detox

Gluten Intolerance vs Celiac Disease vs Wheat Allergy

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Gluten-related disorders can throw life off-balance, possibly restricting you to a gluten-free diet. Understanding the differences between gluten intolerance vs celiac disease is important for proper diagnosis and management of the medical condition. 

A farm wheat farm with sheafs of mature wheat containing gluten

Celiac disease is an autoimmune disorder in which the ingestion of gluten triggers an immune response, damaging the lining of the small intestine. Even small amounts of gluten can cause severe gastrointestinal symptoms. Celiac disease results in damage to the lining of the small intestine leading to long-term complications such as malabsorption.

Non-celiac gluten sensitivity (NCGS), often called gluten intolerance, causes symptoms similar to celiac disease but without the autoimmune response or intestinal damage. Diagnosis is made by ruling out celiac disease and wheat allergy.

Wheat allergy is an immune system reaction to wheat proteins, including but not limited to gluten. Unlike celiac disease, this is an allergic reaction rather than an autoimmune condition.

Other gluten-related disorders include dermatitis herpetiformis, a skin manifestation of celiac disease, and gluten ataxia, which affects the nervous system.

Symptoms of Celiac Disease, Gluten Intolerance, and Wheat Allergy

Gluten intolerance vs celiac disease vs wheat allergy can be difficult to differentiate as they can present with overlapping but distinct symptoms. 

Celiac Disease Symptoms include include:

  • Digestive issues: Diarrhea, bloating, constipation, nausea
  • Nutritional deficiencies: Weight loss, anemia, osteoporosis
  • Neurological symptoms: Brain fog, headaches, numbness in limbs
  • Other signs: Fatigue, joint pain, skin rash (dermatitis herpetiformis)

Gluten intolerance, also called non-celiac gluten sensitivity (NCGS), does not damage the digestive tract but leads to unpleasant symptoms of gluten sensitivity such as:

  • Gastrointestinal discomfort: Bloating, gas, abdominal pain, diarrhea or constipation
  • Fatigue and brain fog
  • Headaches and joint pain

Unlike celiac disease, gluten intolerance does not impair nutrient absorption. Patients can remain symptom-free by reducing their gluten intake and don’t need to restrict themselves to a gluten-free lifestyle.

Symptoms of a wheat allergies are similar to food allergies and can be mild to severe:

  • Skin reactions: Hives, itching, swelling
  • Respiratory issues: Sneezing, nasal congestion, difficulty breathing
  • Digestive symptoms: Nausea, vomiting, diarrhea
  • Severe reactions: Anaphylaxis is a life-threatening reaction to substances and needs immediate medical attention.

Gluten Intolerance vs Celiac Disease vs Wheat Allergy: How Are They Diagnosed?

Diagnosing gluten intolerance vs celiac disease requires specific tests to differentiate between conditions.

Celiac Disease Diagnosis

Celiac disease is diagnosed through:

  • Blood tests: These check for antibodies like tTG-IgA (tissue transglutaminase) and EMA (endomysial antibodies).
  • Endoscopy with biopsy: A biopsy of the lining of the small intestine confirms intestinal damage from gluten.

Patients must consume gluten before testing, as avoiding it can lead to false-negative results.

Gluten Intolerance (Non-Celiac Gluten Sensitivity) Diagnosis

There is no specific test for non-celiac gluten sensitivity (NCGS). Diagnosis is made by:

  • Ruling out celiac disease and wheat allergy through blood tests and biopsies.
  • Elimination diet: Removing gluten and reintroducing it to observe symptoms.

Wheat Allergy Diagnosis

Wheat allergy is accurately diagnosed using tests for food allergy through:

  • Skin prick test or blood test: Detects immune response to wheat proteins.
  • Oral food challenge: Under medical supervision, the patient is administered a fixed dose of wheat orally to confirm the allergy.

Gluten Tolerance vs Celiac Disease: Do You Need to Go Gluten-Free?

With the rise of gluten-free diets, many people wonder if avoiding gluten is necessary. Understanding gluten tolerance vs celiac disease is key to making informed dietary choices.

Who Needs a Gluten-Free Diet?

  • Celiac disease: A strict gluten-free diet is essential, as even tiny amounts of gluten trigger an autoimmune response that damages the intestines.
  • Non-celiac gluten sensitivity (NCGS): Reducing or eliminating gluten can improve symptoms.
  • Wheat allergy: Avoiding wheat is necessary to prevent allergic reactions, but people with wheat allergies can usually eat other grains containing gluten.

Should You Avoid Gluten Without an accurate Diagnosis?

There is no proven health benefit to a gluten-free diet for individuals without celiac disease. Unnecessary gluten restriction can lead to nutritional deficiencies, increased food costs, and reduced dietary variety.

If you suspect gluten-related issues, consult a healthcare provider before eliminating gluten. Proper diagnosis ensures the right dietary approach while avoiding unnecessary restrictions. This medical information is not intended to replace the advice of your physician.

Gluten-Free Diet and Recipes: A Guide to Healthy, Delicious Eating

A gluten-free diet is essential for individuals with celiac disease and benefits patients with non-celiac gluten sensitivity (NCGS). While a gluten-free lifestyle may seem restrictive at first, it can be enjoyable and nutritious with the right approach.

What is a Gluten-Free Diet?

A gluten-free diet eliminates wheat, barley, rye, and their derivatives, including common foods like bread, pasta, and baked goods. However, many naturally gluten-free foods provide excellent alternatives, such as fruits, vegetables, meats, dairy, and grains like rice, quinoa, and buckwheat.

Gluten-Free Recipe Ideas

Breakfast:

  • Banana Oat Pancakes: Blend oats, bananas, eggs, and a dash of cinnamon with your favorite type of milk. Cook on a skillet for a healthy start to the day.
  • Chia Pudding: Mix chia seeds with almond milk, honey, and vanilla extract. Let it sit overnight for a creamy, nutritious breakfast. Top with fruits or dry fruits of your choice. 
  • Dosas and idlis: Indian dosas and idlis are made from fermented lentils and rice batter.

Lunch:

  • Rice Bowl: Cook rice and toss it with roasted vegetables, chickpeas, your favorite type of cooked protein (meat, fish, eggs) and a lemon-tahini dressing.
  • Lettuce Wrap Tacos: Use lettuce leaves instead of tortillas, filling them with grilled chicken, avocado, and salsa.
  • Fried rice: Toss vegetables over high heat with very little oil. Add cooked rice (leftover rice works best) and toss in your favourite sauces—sweet chilli, honey garlic, or chilli with vinegar. If you are using soy sauce, ensure that it is gluten-free.

Dinner:

  • Gluten-Free Pasta with Pesto: Cook rice or lentil pasta and mix with homemade pesto (basil, garlic, olive oil, and nuts).
  • Baked Salmon with Roasted Sweet Potatoes: A simple, protein-rich meal packed with nutrients.
  • Gluten-free rice flatbreads with paneer curry: An easy healthy curry made from cottage cheese.

Snacks & Desserts:

  • Homemade Granola Bars: Mix gluten-free oats, nuts, dried fruit, and honey. Bake until firm.
  • Chocolate Avocado Mousse: Blend ripe avocados with cocoa powder and maple syrup for a rich, creamy dessert.

Tips for Incorporating Homemade Gluten-Free Foods into Daily Life

  1. Stock Up on Gluten-Free Staples
    Keep ingredients like quinoa, rice, gluten-free oats, almond flour, and fresh produce in your pantry for easy meal prep.
  2. Batch Cook and Freeze Meals
    Prepare large portions of soups, stews, or gluten-free muffins or pancakes and freeze them for quick meals.
  3. Use Gluten-Free Flour Substitutes
    Almond flour, coconut flour, and rice flour can replace wheat flour in baking and cooking.
  4. Read Labels Carefully
    Gluten hides in unexpected places like soy sauce, salad dressings, and processed foods. Always check ingredient lists.
  5. Experiment with Naturally Gluten-Free Foods
    Instead of focusing on substitutes, embrace foods that are naturally gluten-free, such as fresh fruits, vegetables, meats, and legumes.
  6. Dine Out Smartly
    When eating out, ask for gluten-free options or choose simple dishes like grilled meats and salads to avoid cross-contamination.

Final Thoughts

With the right approach, a gluten-free diet can be healthy, flavorful, and fulfilling. Whether managing celiac disease or simply exploring gluten-free eating, incorporating homemade meals ensures better nutrition and control over ingredients. Try these recipes and tips to make gluten-free living easy and delicious!

Convinced you need to go on a gluten-free diet? Here is a guide to gluten-free foods.

The Best Low-Carb Indian Recipes to Spice-Up Your Diet

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​Do you give up on your diet due to a lack of ideas? Turn to these low-carb Indian recipes to jazz up your meals! Yes, Indian food does not mean only oily bhaturas, ghee-laden aloo parathas, and rich biriyanis. It is much more diverse, with a large number of low-carb food options, many of which are keto-friendly, too!

low-carb indian recipes dishes plated on dishes and bowls against a black background

A low-carb diet is an eating plan that focuses on reducing the intake of carbohydrates, which are found in foods like grains, vegetables, fruits, and sugary foods. The primary goal of a low-carb diet is to limit the amount of carbohydrates consumed to encourage the body to use stored fat for energy. This diet typically emphasizes consuming protein, healthy fats, and non-starchy vegetables.

Key principles of a low-carb diet

  1. Carbohydrate Reduction: The main feature of a low-carb diet is the significant reduction in carbohydrate intake. This usually means limiting bread, pasta, rice, and sugary snacks.
  2. Increased Protein and Fat: To compensate for the reduced carbs, the diet includes more protein (meat, fish, eggs) and healthy fats (avocado, nuts, seeds, olive oil).
  3. Whole Foods: Emphasis is placed on whole, unprocessed foods over processed foods, which often contain hidden sugars and carbs.
  4. Vegetables: Non-starchy vegetables like leafy greens, broccoli, and cauliflower are encouraged due to their low carbohydrate content and high nutritional value.

Benefits of a low-carb diet

Wondering why everyone is going on low-carb diets? Research shows that low-carb diets are 

Weight loss

One of the primary reasons people adopt a low-carb diet is for weight loss. By reducing carbohydrate intake, the body is forced to burn fat for energy, a process known as ketosis. This metabolic state helps people shed excess weight effectively. Numerous studies have shown that low-carb diets can lead to more significant weight loss than low-fat diets.

Blood sugar and insulin levels

Low-carb diets are particularly beneficial for individuals with diabetes or insulin resistance. Limiting carbohydrates makes blood sugar levels more stable, reducing the need for insulin. This can help manage or even reverse type 2 diabetes and prevent blood sugar spikes and crashes.

Improved heart health

Reducing carbohydrate intake, particularly refined carbs, can improve heart health. Low-carb diets have been shown to increase HDL (good) cholesterol and decrease triglycerides, which are markers of heart health. Additionally, they may reduce blood pressure and lower the risk of cardiovascular diseases.

Enhanced mental clarity and energy

Many people on low-carb diets report increased mental clarity and sustained energy levels throughout the day. This is because the brain can efficiently use ketones, produced from fat breakdown, as a source of energy. Avoiding the highs and lows associated with blood sugar fluctuations can also contribute to a more stable mood and cognitive function.

How does low-carb diet differ from the keto diet?

The ketogenic diet is a specific type of low-carb diet that is even more restrictive in terms of carbohydrate intake. The goal of the keto diet is to enter a state of ketosis, where the body uses fat as its primary fuel source instead of carbohydrates.

Key Differences

  1. Carbohydrate Intake:
    • Low-carb diet: This generally allows for 50-150 grams of carbohydrates per day, depending on the specific plan and individual goals.
    • Keto diet: This diet typically restricts carbohydrate intake to less than 20-50 grams daily to achieve and maintain ketosis.
  2. Ketosis:
    • Low-carb diet: Does not necessarily aim to induce ketosis. The primary goal is to reduce carbohydrate intake and manage blood sugar levels.
    • Keto diet: Aims to induce and maintain ketosis, a metabolic state where the body relies on fat (and ketones produced from fat) for energy.
  3. Macronutrient ratios:
    • Low-carb diet: Macronutrient ratios can vary, but generally include higher protein and fat intake than a typical diet.
    • Keto diet: Has specific macronutrient ratios, usually around 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
  4. Foods allowed:
    • Low-carb diet: Allows a broader range of foods compared to the keto diet, including more fruits and vegetables with higher carb content, as long as overall carb intake is managed.
    • Keto diet: Much more restrictive, often excluding most fruits (except berries in small amounts), root vegetables, and any high-carb foods.
  5. Health effects:
    • Low-Carb Diet: Benefits include weight loss, improved blood sugar control, and potential cardiovascular benefits.
    • Keto diet: Similar benefits but also includes specific advantages for neurological conditions like epilepsy, and is being researched for other conditions like Alzheimer’s disease and certain cancers.

Practical Considerations

  • Sustainability: Low-carb diets are generally easier to sustain long-term compared to the strict restrictions of the keto diet.
  • Flexibility: Low-carb diets offer more flexibility and variety in food choices, which can make them more appealing to a wider range of people.
  • Specific Goals: Those looking for rapid weight loss or specific therapeutic benefits might prefer the keto diet, while those seeking moderate carbohydrate reduction for general health improvement may find a low-carb diet more suitable.

In summary, while both low-carb and keto diets focus on reducing carbohydrate intake, the keto diet is a more restrictive version aimed at inducing ketosis. Both have their unique benefits and considerations, making it essential to choose the one that best aligns with individual health goals and lifestyle preferences.

Why include low-carb Indian recipes in your diet

Indian food is not known to be diet food. That is because the most popular Indian dishes are creamy curries like chicken tikka masala and butter chicken or oily deep-fried foods like samosas and pooris, which are high in calories. White rice is a staple Indian food, and a cup of it contains 45 grams of carbs. 

Indian food is my go-to food option, especially when I want to go on a low-carb diet. Why? For a start, low-carb Indian recipes are delicious. More importantly, low-carb Indian recipes use a wide range of spices, healthy cooking techniques, and healthy ingredients, making Indian meals wholesome and a treat for taste buds! Here is why low-carb Indian reipes are the way to go if you are looking for low-carb food options:

Rich in Spices and Flavors

Indian cuisine is renowned for its rich use of spices and herbs, which add incredible flavours and have numerous health benefits. Spices like turmeric powder, cumin seeds, coriander seeds, and ginger have anti-inflammatory and antioxidant properties, enhancing the health benefits of a low-carb diet. Chilli powder is one of the main ingredients in Indian cooking, often avoided by people who don’t like spicy food. But not all chilli powders are the same..look out for the Kashmiri chilli powder, which adds more colour and less of the fiery kick. Another essential ingredient in Indian food is mustard and fennel seeds, which are rich in vitamins and minerals.

spices used in low-carb indian recipes placed against a black backdrop

Garam masala is a popular blend of ground spices used extensively in Indian cuisine. It contains cumin seeds, coriander seeds, cardamom pods, cloves, cinnamon, black peppercorns, nutmeg, mace, bay leaves and fennel seeds, all of which combine to add warmth, depth and complexity to dishes. Garam masala is incredibly versatile and can be used in a variety of dishes, and it is a must-have in your kitchen if you cook Indian food.

Diverse Vegetable Dishes

Indian cuisine boasts a wide variety of vegetable-based dishes. Vegetables are naturally low in carbohydrates and high in fibre, vitamins, and minerals. Low-carb Indian recipes creatively incorporate fresh vegetables, making adhering to a low-carb diet easier without feeling deprived. Excluding paneer (Indian cottage cheese) dishes, most Indian dishes qualify as vegan and keto food as well! 

Protein-Rich Options

Indian cuisine offers a plethora of protein-rich dishes, from lentils and legumes to paneer (Indian cottage cheese) and various meat dishes. Protein is a crucial component of a low-carb diet as it helps in muscle repair and growth, keeps you full longer, and supports overall metabolic health.

Fermented Foods

dosa with a filling of potatoes plated alongside bowl containing chutney

Fermented foods like yoghurt, pickles, and certain fermented batters (like those used for dosa) are common in Indian cuisine. These foods are beneficial for gut health, which is essential for overall health and can aid in weight management and nutrient absorption. These can also be adapted as side dishes and appetizers. While the traditional idli and dosa made of rice would not count as low-carb, there are variations made of millets which can be used for a power-packed low-carb breakfast or dinner.

Ingredients of Low-carb Indian recipes

Paneer

Paneer, or Indian cottage cheese, is a versatile ingredient in Indian cooking. It is low in carbohydrates and high in protein and fat, making it an excellent choice for a low-carb diet. Paneer can be used in various dishes like Paneer Masala (Paneer in a mild curry..check out my healthy recipe)Palak Paneer (spinach and paneer curry) or Paneer Tikka (grilled paneer cubes).

Cauliflower

Cauliflower is a popular low-carb vegetable used in Indian cuisine. It can be used as a rice substitute in dishes like low-carb cauliflower rice or made into a creamy curry. Gobi (cauliflower) can be prepared in various ways, such as a simple stir fry, creamy curry, pulaos along with low-carb grain options like millets, and even in stuffed parathas.

Spinach

Spinach, known as Palak in India, is another low-carb vegetable rich in vitamins and minerals. It is often used in dishes like Palak Paneer or Palak Soup. Spinach is not only low in carbs but also high in fibre, making it a nutritious addition to any meal.

Coconut

Coconut, in various forms such as coconut milk, coconut oil, and grated coconut, is widely used in Indian cuisine, especially in South Indian dishes. It adds a rich, creamy texture to curries and desserts while being low in carbohydrates.

Gluten-free flours

Indian food options also include an extensive list of gluten-free dishes. Some of the gluten-free flours used in Indian cooking include rice flour, besan (chickpea flour), ragi (finger millet flour), jowar (sorghum flour), bajra (pearl millet flour, and rajgira (amaranth flour). All these flours can be used to make a wide range of traditional breads, mostly flatbreads. Rice flatbreads can easily be made at home, from scratch and without any additives.

Popular low-carb Indian recipes

You must have tasted these popular Indian dishes at your local Indian restaurant. Almost all can be easily prepared in your home kitchen and don’t need a lot of specialized equipment.

Tandoori Chicken

Tandoori chicken is a famous Indian dish made by marinating chicken in yoghurt and Indian spices and then cooking it in a tandoor (clay oven). The recipe can be easily adapted to your home oven. Grill the marinated meat over a barbeque or preheated oven at 220-230 degrees Celsius. Even better if you have a rotisserie. Tandoori chicken is naturally low in carbohydrates and high in protein. The yoghurt and spices add flavour and tenderness to the chicken without adding carbs. 

Baingan Bharta

Baingan Bharta is a smoked eggplant curry that is low in carbohydrates and rich in flavours. The eggplant is roasted until charred, then mashed and cooked with onions, tomatoes, and spices. It is a delicious and nutritious dish that fits well into a low-carb diet.

Chicken or Paneer Tikka

Chicken or Paneer Tikka involves marinating pieces of chicken or paneer in yoghurt and spices and then grilling them. This dish is high in protein and low in carbs, making it a perfect option for a low-carb diet. It can be served as an appetizer or a main dish.

Fish Curry

Fish curry is a staple in many coastal regions of India. Made with fish, coconut milk, and a blend of spices, this curry is both flavorful and low in carbohydrates. Fish is an excellent source of lean protein and omega-3 fatty acids, contributing to overall health.

Sarson ka Saag

Sarson ka Saag is a traditional Punjabi dish with mustard greens and spinach. It is low in carbs and high in fibre and vitamins. Typically served with Makki ki Roti (cornbread), you can enjoy it with a low-carb alternative like almond flour roti.


Low-carb Indian recipes for breads

The much-loved naans and parathas in Indian restaurants are made of whole wheat or all-purpose flour. But Indian homes have a wide range of traditional breads that are low-carb and gluten-free. If you suffer from gluten allergies, these can be used to mop up curries and even as wraps. 

Besan Chilla

Besan Chilla, or gram flour pancake, is made with chickpea flour (besan), water, and spices. It is a high-protein, low-carb alternative to traditional pancakes. Besan Chilla can be enjoyed for breakfast or as a snack with a side of yogurt or chutney. You can also add chopped veggies like tomatoes, onions, cabbage and capsicum to the batter to make a nutritious and healthy pancake.

Low-carb dosas and idlis

Low-carb variation of idlis (steamed rice cakes) and dosa (rice crepes) batters substitute rice with millets for healthy, low-carb idlis and dosas. Further, these are great options for gluten-sensitive individuals as well. The same batter can be conveniently refrigerated and used for variations such as paniyarums and uttappas as well.

Tips for healthy Indian cooking

  • Though a lot of traditional low-carb Indian recipes call for slow cooking over a fire, they can be easily adapted and are, in fact, ideal for cooking in the Instapot or a pressure cooker. Dals (lentil curries) especially are perfect for cooking in the instapot. Add all the ingredients and allow the slow cooker to work magic. You will have a delicious Indian curry ready in time for dinner.
  • For low-calorie Indian curries, substitute the heavy cream with a paste of almonds and cashew nuts.
  • Replace rice in main dishes with millets. Millets are grains that cook in the same manner as white rice and has 3X protein, 5X fibre and 5% less carbs compared to white rice. They are available in many forms like pearl millets (bajra), foxtail millets, proso millets (white millets) and barnyard millets. You can find thee in Indian stores or speciality health food stores.

Conclusion

A low-carb diet can offer numerous health benefits, from weight loss to improved blood sugar levels and heart health. Indian cuisine, with its rich array of spices, vegetables, and protein-rich dishes, is ideally suited for a low-carb lifestyle. By incorporating low-carb ingredients and traditional recipes, you can enjoy the diverse and flavorful world of low-carb Indian recipes while adhering to your dietary goals. Whether it’s a hearty tandoori chicken, a comforting bowl of Baingan Bharta, or a low-carb millet roti, there are plenty of delicious options to

Benefits of intermittent and 24-hour fasting for gut health

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Research has shown immense health benefits of time-restricted feeding diets like intermittent and 24-hour fasting for gut health. Fasting has emerged as a powerful tool for enhancing health and longevity. Among various fasting practices, 24-hour fasting has gained attention for its profound effects on gut health. Learn the beneficial effects of time-restricted eating on gut health, metabolic health, chronic diseasesand cardiovascular disease. 

Hand holding a water bottle for 24-fast for gut health
Table of Contents

What is time-restricted feeding?

Time-restricted feeding (TRF) is a type of intermittent fasting that limits the daily eating window to a specific number of hours, typically ranging from 4 to 12 hours, while fasting for the remaining hours of the day. Unlike traditional fasting, which may involve extended periods of not eating, TRF focuses on the timing of food intake rather than the quantity or type of food consumed. This approach aligns eating patterns with the body’s natural circadian rhythms, potentially offering numerous health benefits.

TRF diets have several variations, each with a different eating and fasting window. Here are some common types:

1. 16:8 Method

The 16:8 method involves fasting for 16 hours and eating within an 8-hour window. For example, if you finish your last meal at 8 PM, you would not eat again until noon the next day. This method is one of the most popular and easiest to follow.

2. 14:10 Method

The 14:10 method involves fasting for 14 hours and eating within a 10-hour window. This approach is more flexible and can be a good starting point for those new to TRF. For instance, you might eat from 9 AM to 7 PM.

3. 12:12 Method

The 12:12 method involves fasting for 12 hours and eating within a 12-hour window. This method is the least restrictive and can be easily incorporated into most lifestyles. For example, you might eat from 7 AM to 7 PM.

4. 20:4 Method (Warrior Diet)

The 20:4 method, also known as the Warrior Diet, involves fasting for 20 hours and eating within a 4-hour window. This method is more challenging and typically involves one large meal in the evening, with small snacks like fruits and vegetables during the eating window.

5. Alternate-Day Time-Restricted Feeding

This method involves alternating between days of normal eating and days of restricted eating windows. For example, you might follow the 16:8 method on Monday, eat normally on Tuesday, and then follow the 16:8 method again on Wednesday.

6. Early Time-Restricted Feeding (eTRF)

Early Time-Restricted Feeding (eTRF) involves eating all meals earlier in the day, typically within a 6 to 10-hour window, and fasting for the remaining hours. For instance, you might eat from 8 AM to 4 PM. This approach aligns closely with the body’s natural circadian rhythm.

What is 24-Hour Fasting?

24-hour fasting, also known as a full-day fast, involves abstaining from all food for a complete 24-hour period. During this fasting window, individuals can only consume non-caloric beverages such as water, herbal tea, or black coffee. The 24-hour fast is typically practised once or twice a week, allowing for normal eating on the remaining days.

A glass of chilled water with slices of lemon for a 24-hour fast for gut health

How Does 24-Hour Fasting Work?

The primary concept behind 24-hour fasting is to give the digestive system a break and allow the body to enter a state of ketosis, where it begins to burn fat for energy instead of glucose. After hours of food restriction, the sugar stores in the human body get depleted, and the body starts burning fat as a source of energy. This is called the “metabolic switch”. The fasting period can help to “flip the metabolic switch” to reset the body’s metabolic processes, promote autophagy (cellular cleanup), and offer various health benefits.

Typical Fasting Schedule

A common approach to 24-hour fasting is to choose a specific time to start the fast, such as after dinner, and then not eat again until the same time the following day. For example, if you finish dinner at 7 PM on Monday, you will not eat again until 7 PM on Tuesday.

Beneficial effects of fasting

The gut microbiome is a complex ecosystem of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, residing in the gastrointestinal tract. These microorganisms play a crucial role in digestion, nutrient absorption, and immune function. An imbalance in the gut microbiome, known as dysbiosis, can lead to various health issues, including inflammatory bowel disease, obesity, and even mental health disorders.

Effects of 24-hour fasting on gut health

1. Promotes Microbial Diversity

Fasting can help enhance the diversity of the gut microbiota (the trillions of gut bacteria that reside in our digestive tract . During a fasting period, certain gut bacteria that thrive on dietary carbohydrates diminish, while other bacteria that can metabolize different substrates proliferate. This shift helps in balancing the gut flora and increasing microbial diversity, which is essential for robust gut health.

2. Enhances Autophagy

Autophagy is a cellular process that removes damaged cells and regenerates new healthy cells. You can consider it as a cleaning and recycling system for your body. Fasting triggers autophagy in the gut, helping to clear out harmful bacteria and promote the growth of beneficial ones. This process not only improves gut health but also aids in the overall functioning of the immune system.

3. Reduces Gut Inflammation

Chronic inflammation in the gut can lead to several gastrointestinal disorders. The fasted state reduces the production of pro-inflammatory cytokines and promotes the secretion of anti-inflammatory cytokines. This shift helps in reducing gut inflammation, combating oxidative stress and healing the gut lining.

Effects of fasting on circadian rhythm

Circadian rhythm is the body’s internal clock that regulates the 24-hour cycle of biological processes, including sleep-wake patterns, hormone release, digestion, and body temperature. This rhythm is influenced by external cues such as light and darkness, helping synchronize the body’s functions with the environment. The circadian rhythm ensures that various physiological processes occur at optimal times, promoting overall health and well-being. Disruptions to the circadian rhythm, such as irregular sleep patterns or exposure to artificial light at night, can lead to various health issues, including sleep disorders, metabolic problems, and weakened immune function. Fasting can positively impact the circadian rhythm by aligning eating patterns with the natural light-dark cycle.

1. Synchronizes Digestive Processes

Fasting synchronizes digestive processes by aligning eating patterns with the body’s natural circadian rhythm. When food intake is restricted to specific periods, the digestive system can rest and repair during fasting hours, enhancing efficiency. This synchronization allows digestive enzymes and hormones to be produced at optimal times, improving nutrient absorption and reducing digestive issues. Eating during daylight hours and fasting overnight helps regulate the gut’s microbial balance, promoting a healthier gut environment. Overall, fasting helps harmonize the digestive system’s function with the body’s internal clock, supporting better digestion and overall metabolic health.

2. Improves Sleep Quality

Fasting can improve sleep quality by supporting the production of melatonin, the hormone responsible for inducing sleep. Consuming food late at night can disrupt this rhythm and lead to poor sleep quality. Additionally, fasting reduces late-night digestive activity, preventing discomfort and allowing the body to rest more effectively. Improved metabolic health from fasting also supports better sleep, as stable blood sugar levels and reduced inflammation contribute to more restful and uninterrupted sleep

Effects of fasting on body composition and body weight

Fasting aids in body fat and weight loss through several mechanisms:

  1. Caloric Restriction: By limiting eating windows, fasting naturally reduces overall caloric intake, leading to a caloric deficit which is essential for weight loss.
  2. Increased Fat Burning: During fasting, insulin levels drop, signaling the body to use stored fat for energy. This process, known as lipolysis, enhances fat burning.
  3. Improved Metabolism: Fasting can boost metabolic rate by increasing the production of norepinephrine, a hormone that stimulates fat breakdown and energy expenditure.
  4. Enhanced Hormonal Function: Fasting improves insulin sensitivity, allowing for better blood sugar control and reducing fat storage. It also increases levels of the human growth hormone, which supports fat loss and muscle maintenance.
  5. Appetite Regulation: Fasting can help regulate hunger hormones like ghrelin, reducing cravings and helping control overeating.
  6. Promotes Ketosis: Extended fasting periods can lead to ketosis, where the body burns fat for fuel instead of carbohydrates, accelerating fat loss.

Together, these effects make fasting an effective strategy for reducing body fat and achieving weight loss. This, in turn, helps to reduce the risk of many chronic diseases like diabetes and metabolic syndrome.

Benefits of 24-hour Fasting on Various Health Conditions

Green tea being poured into a glass jug

1. Boosts Immune System

Fasting strengthens the immune system by promoting the regeneration of immune cells. During fasting, the body eliminates damaged cells and regenerates new ones, enhancing the body’s ability to fight infections and diseases. Periods of fasting also have a beneficial effect on the gut microbiome, which in turn plays and important role in the functioning of the immune system.

2. Improves Insulin Resistance

Insulin resistance is a significant risk factor for type 2 diabetes and metabolic syndrome. Fasting improves insulin sensitivity by reducing blood glucose levels and enhancing the body’s response to insulin. This effect helps in managing and preventing diabetes.

3. Reduces Risk of Metabolic Syndrome

Metabolic syndrome is a cluster of conditions, including high blood pressure, high blood sugar, excess body fat, and abnormal cholesterol levels. Fasting helps reduce these risk factors, lowering the risk of metabolic syndrome.

4. Alleviates Chronic Inflammation

Chronic inflammation is linked to various diseases, including heart disease, cancer, and autoimmune disorders. Fasting reduces inflammation by lowering the levels of pro-inflammatory markers in the body. This reduction helps in managing and preventing chronic inflammatory diseases.

5. Protects Against Neurodegenerative Diseases

Neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, are characterized by the progressive degeneration of nerve cells. Fasting promotes autophagy, which helps in clearing out damaged cells and proteins in the brain, thereby protecting against neurodegenerative diseases.

6. Lowers Risk of Colorectal Cancer

Colorectal cancer is one of the most common cancers worldwide. Fasting reduces the risk of colorectal cancer by enhancing autophagy, reducing inflammation, and improving gut health. These effects help in preventing the development and progression of cancer cells in the colon and rectum.

7. Other Medical Conditions

Fasting has shown promising results in managing various other medical conditions, including cardiovascular diseases, obesity, and mental health disorders. The benefits of fasting extend beyond gut health, making it a valuable practice for overall health and longevity.

Tips to Get Started with 24-Hour Fasting for Gut Health

  • Consult your Healthcare Provider**: Before starting any fasting regimen, consult with a healthcare professional. If you have underlying health conditions or are on medication, fasting should be undertaken only under medical supervision..
  • Start Slowly: If you’re new to fasting, start with shorter fasting periods and gradually increase to 24 hours. This approach helps your body adapt to the fasting routine.
  • Stay Hydrated: Drink plenty of water during the fasting period to stay hydrated. You can also consume herbal teas or black coffee without added sugar.
  • Plan Your Meals: Plan your meals before and after the fasting period to ensure they are nutritious and balanced. Include a variety of whole foods, such as fruits, vegetables, lean proteins, and healthy fats.
  • Listen to Your Body: Pay attention to how your body responds to fasting. If you experience dizziness, fatigue, or any adverse symptoms, stop fasting and seek medical advice.
  • Stay Busy: Keep yourself occupied with activities during the fasting period to distract from hunger pangs. Engage in light exercises, hobbies, or social interactions.

Who Should Avoid Fasting?

While fasting has numerous benefits, it is not suitable for everyone. Individuals who should avoid fasting include:

  • Pregnant or Breastfeeding Women: Fasting can affect nutrient intake, which is crucial during pregnancy and breastfeeding.
  • Individuals with Eating Disorders: Fasting can exacerbate eating disorders, such as anorexia or bulimia.
  • People with Certain Medical Conditions: Individuals with diabetes, heart disease, or other chronic conditions should avoid fasting unless advised by a healthcare professional. Fasting causes metabolic changes which can complicate existing medical conditions.
  • Children and Adolescents: Growing children and adolescents require consistent nutrient intake for healthy development.

Potential Harmful Effects of Fasting

While fasting is generally safe for healthy individuals, it can have some potential harmful effects, especially if continued over a long period of time. These include:

  • Nutrient Deficiencies: Prolonged fasting can lead to nutrient deficiencies if not managed properly. Ensure that you consume a balanced diet during non-fasting periods.
  • Low Blood Sugar Levels: Fasting can cause hypoglycemia (low blood sugar), leading to dizziness, fatigue, and irritability. Monitor your blood glucose levels if you have diabetes or are at risk.
  • Dehydration: Fasting can lead to dehydration, especially if you do not consume enough fluids. Stay hydrated by drinking water and other non-caloric beverages. Bone broth is a great way of supporting 24-hour fasting for gut health. It is relatively low in calories and can help keep you feeling full without significantly impacting your caloric intake. It provides essential nutrients such as collagen, amino acids, and minerals that can support overall health and help prevent muscle loss. Bone broth also contains electrolytes, which can help maintain hydration and balance during fasting.
  • Disordered Eating Patterns: Fasting can trigger disordered eating patterns in some individuals. Maintain a healthy relationship with food and seek support if needed.
  • Electrolyte Imbalance: Prolonged fasting can cause an imbalance in electrolytes, leading to muscle cramps, weakness, and other health issues. Ensure you get adequate electrolytes from your diet or supplements.

24-hour fasting for gut health offers numerous benefits, from enhancing the gut microbiome and synchronizing circadian rhythm to improving various health conditions. However, it is essential to approach fasting cautiously and consult a healthcare professional before starting. By following the tips provided and understanding who should avoid fasting, you can safely incorporate this practice into your routine and enjoy its numerous health benefits.

More tips for improving gut health

The Ultimate Guide to Gluten- and Dairy-free Foods

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Finding gluten- and dairy-free foods can be challenging for people with food sensitivities. However, a gluten-free, dairy-free diet is highly beneficial and also has potential health benefits for people with certain medical conditions. This guide aims to provide comprehensive information about dairy and gluten-free food options, including homemade recipes for healthy snacks.  

Sheaves of wheat seen against the setting sun.

Understanding Gluten and Dairy Intolerances

What is Gluten Intolerance?

Gluten is a protein in wheat, barley, rye, and triticale. For those with gluten intolerance or celiac disease, consuming gluten can lead to a range of symptoms, from digestive issues to more severe health problems. Gluten intolerance involves the body’s inability to properly digest or break down gluten, leading to symptoms such as bloating, diarrhea, and abdominal pain. In celiac disease, an autoimmune disease, ingesting gluten triggers an immune response that damages the small intestine’s lining, hindering nutrient absorption. Gluten intolerance can also occur in persons without celiac disease. Non-Celiac Gluten Sensitivity (NCGS) is a condition in which individuals experience symptoms similar to those of celiac disease when consuming gluten, but without the autoimmune response and intestinal damage seen in celiac disease. The only treatment for celiac as well as non-celiac gluten sensitivity is a strict, lifelong gluten-free diet. 

Gluten and dairy free food bread in various shapes and sizes

Who needs to follow a gluten-free diet?

​Following a gluten-free diet has become a fad in recent decades. The popularity of the gluten-free diet and gluten-free foods can be attributed to multiple factors, but mainly to aggressive marketing by manufacturers and grocery stores. Only 1% of the United States population is diagnosed with celiac disease, and 6% with non-celiac gluten sensitivity. However, most people who follow a gluten-free diet are healthy individuals who believe avoiding gluten has health benefits. On the contrary, avoiding gluten without medical advice can cause more harm than good. Potential harms of a gluten-free diet include:

  • Deficiencies of micronutrients and fibre.
  • Increased intake of fats to compensate for decreased intake of carbohydrates.
  • An increase in blood sugar and cholesterol levels leading to an increased risk of heart disease.
  • Increased financial burden as gluten-free food are usually much more expensive than those containing gluten.
  • Social restrictions caused by the diet.

Persons with the following conditions can potentially benefit from a gluten-free diet include:

  • Gluten-sensitive irritable bowel syndrome
  • Non-celiac gluten sensitivity
  • Schizophrenia or other mental health conditions
  • Allergic conditions like atopy
  • Fibromyalgia
  • Endometriosis
  • Obesity

So, consult your healthcare provider to determine whether you need to follow a gluten-free diet before you decide to avoid gluten-containing products.

What is Dairy Intolerance?​

Dairy intolerance, or lactose intolerance, occurs when the body cannot adequately digest lactose, the sugar found in milk and dairy products. This is due to a deficiency of lactase, the enzyme required to break down lactose. Symptoms include bloating, gas, diarrhea, and stomach cramps after consuming dairy products. Some individuals may also be allergic to casein or whey, the proteins found in dairy, leading to different immune responses.

Dairy-free milk with gluten-free cereals being eaten with a spoon

Gluten- and Dairy-Free Diet Basics

Identifying Gluten-Containing Foods

To maintain a gluten-free diet, reading food labels and knowing what goes into your food is crucial. Check the labels for gluten ingredients in foods such as:

  • Bread, pasta, and pastries
  • Cereals and granola
  • Beer and certain alcoholic beverages
  • Sauces and gravies thickened with flour
  • Processed foods where gluten is used as a binder. Gluten is often a hidden ingredient in flavouring agents, so watch out when you see “natural flavourings added” on the food label.

Identifying Dairy-Containing Foods

If you are having lactose intolerance, dairy/ milk products to avoid include:

  • Milk and cream
  • Cheese, yogurt, and butter
  • Icecream and custard
  • Whey and casein-based products
  • Many processed foods where dairy is used for flavor or texture

Gluten-Free Foods to Enjoy

Being diagnosed with gluten sensitivity is no longer a calamity, as you will find lots of gluten-free products on the shelves of your local grocery store. It is a good idea to cook up some of your food from scratch – there are many easy, gluten-free, healthy recipes with simple ingredients. 

Naturally Gluten-Free Grains

Several grains are naturally gluten-free and can be excellent substitutes for gluten-containing grains like wheat, rye and barley :

  • Rice: A versatile grain used in a variety of dishes. A staple in many countries, it can also be used to make rice cakes, flatbreads and crepes (dosas).
  • Quinoa: A protein-rich grain that’s great in salads and as a side dish.
  • Buckwheat: Despite its name, buckwheat is gluten-free and perfect for pancakes or groats.
  • Corn: Cornmeal, cornflour, and polenta are all safe options.
  • Millet is a mild-tasting grain that works well in sweet and savoury dishes. It is often used as a low-calorie rice substitute
  • Sorghum: Often used in gluten-free baking and as a whole grain.

Gluten-Free Flours

Several gluten-free flours are available for baking and cooking:

  • Almond flour: Made from ground almonds, it’s rich in protein and healthy fats.
  • Coconut flour: Made from dried coconut meat, it’s high in fibre.
  • Rice flour: A common base for many gluten-free recipes.
  • Tapioca flour: Made from cassava root, used for thickening and baking.
  • Chickpea flour: Made from ground chickpeas, adds a nutty flavor.

Dairy-Free Foods to Enjoy

Dairy-Free Milk Alternatives

There are numerous plant-based milk options:

  • Almond milk: Low in calories, it has a slightly nutty flavor.
  • Coconut milk: Rich and creamy, perfect for cooking and baking.
  • Soy milk: High in protein, often used as a dairy substitute.
  • Oat milk: Creamy and slightly sweet, great in coffee and smoothies.
  • Rice milk: Mild flavor and thinner consistency, suitable for cereals and drinking

Dairy-Free Cheese Alternatives

Dairy-free cheeses have come a long way and include options like:

  • Nut-based cheeses: Made from almonds, cashews, or macadamias.
  • Soy-based cheeses: Widely available and often fortified with vitamins.
  • Coconut oil-based cheeses: Known for their meltability, suitable for pizzas and grilled sandwiches.
  • Vegetable-based cheeses: Often made from nutritional yeast and vegetables.

Nutritional Considerations

Ensuring Nutritional Balance

Excluding gluten and dairy can make it challenging to get certain nutrients. Here are key nutrients to focus on. Make sure you comsume sufficient quantities of the non-gluten sources to maintain nutritional balance:

  • Calcium: Essential for bone health, found in fortified plant milks, leafy greens, and almonds.
  • Vitamin D: Important for calcium absorption, available in fortified foods and through sun exposure.
  • Vitamin B12: Typically found in animal products, available in fortified cereals and plant milks.
  • Iron: Crucial for oxygen transport in the body, found in lentils, chickpeas, and quinoa.
  • Fiber: Important for digestive health, found in fruits, fresh veggies, and gluten-free whole grains.

Meal Planning and Recipes

Healthy eating can be simple and easy with a bit of meal planning. Keeping a list of the family’s favourite dishes handy is always a good idea. Here are a few to get you started: 

Breakfast Ideas

  • Smoothie Bowls: Blend your favorite fruits with almond or oat milk, top with gluten-free granola, banana slices and seeds.
  • Overnight Oats: Mix gluten-free oats with coconut milk, chia seeds, and fresh berries.
  • Egg Muffins: Bake eggs with vegetables and dairy-free cheese in muffin tins for a grab-and-go option.
  • Gluten-free bread with almond butter, peanut butter or other seed butter 
  • Gluten-free cereals 

Lunch Ideas

  • Quinoa Salad: Combine quinoa with chopped vegetables, chickpeas, and a lemon-tahini dressing.
  • Lettuce Wraps: Use large lettuce leaves to wrap chicken, avocado, and salsa for a fresh, crunchy lunch.
  • Gluten-Free Pasta Salad: Use brown rice or chickpea pasta with a variety of vegetables and a dairy-free pesto.
  • Gluten-free breads or grains (rice or millets) with your choice of vegetable or meat curry.

Dinner Ideas

  • Stuffed Peppers: Fill bell peppers with a mixture of ground turkey, quinoa, and vegetables.
  • Coconut Curry: Use coconut milk as a base for a rich, flavorful curry with vegetables and tofu or chicken.
  • Zucchini Noodles: Spiralize zucchini and top with a homemade marinara sauce and meatballs.

Snack Ideas

  • Hummus and Veggies: Pair homemade or store-bought hummus with fresh vegetables.
  • Fruit and Nut Bars: Make your own bars with dates, nuts, and seeds.
  • Roasted Chickpeas: Season and roast chickpeas for a crunchy, protein-packed snack.

Dining Out and Travel Tips

Eating Out

  • Research restaurants: Look for restaurants with gluten-free and dairy-free menus or options.
  • Communicate clearly: Inform the staff about your dietary needs to avoid cross-contamination. Inform the staff
  • Simple choices: Opt for simple dishes like salads (without croutons or dairy-based dressings), grilled meats, and steamed vegetables.

Traveling

  • Pack Snacks: Bring your own snacks like fresh fruits, nuts, seeds, dried fruit, and gluten-free bars.
  • Research Ahead: Find restaurants and stores at your destination that offer suitable options.
  • Stay in Accommodations with Kitchens: This allows you to prepare your own meals if needed.

Benefits of a Gluten- and Dairy-Free Diet

As explained earlier, following a gluten- free diet is beneficial to CERTAIN, NOT ALL PERSONS. Make sure you discuss with your healthcare provider and are diagnosed with gluten sensitivity before eliminating it from your diet. Here are some benefits observed by patients with gluten allergies after starting a gluten-free diet.

  • Improved Digestion: Many people experience better digestion and reduced bloating when eliminating gluten and dairy, as these foods can be hard to digest for those with intolerances.
  • Increased Energy Levels: By avoiding foods that cause discomfort or immune responses, many individuals find they have more energy and feel less fatigued.
  • Better Skin Health: Some people notice an improvement in skin conditions like eczema and acne when they remove dairy from their diet.

Challenges and How to Overcome Them

  • Social Situations: Sticking to your diet in social situations can be difficult. Plan ahead by eating before events or bringing your own safe foods.
  • Finding Substitutes: Experiment with different brands and types of gluten- and dairy-free products to find ones you enjoy. 

A gluten- and dairy-free diet can be a healthy and fulfilling way to eat, provided you have been diagnosed and advised by your healthcare practitioner. With careful planning and a little creativity, you can enjoy a wide variety of delicious and nutritious foods that support your health and well-being.

Here are some gluten-free, dairy-free recipes to add to your recipe book:

The Best Herbs for Liver Detox that are Safe and Easily Available

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Use safe, homemade herbs for liver support and detox to boost your liver health without breaking the bank. Avoid OTC herbal supplements and embrace the safe, natural way—incorporate these herbs into your routine diet and lifestyle for a healthy gut and freedom from liver issues.

The liver is an essential organ that is crucial to the body’s metabolism, digestion, and detoxification processes. It filters and processes blood as it circulates through the body, metabolises nutrients, and detoxifies harmful substances. Maintaining a healthy liver is vital for overall well-being, and incorporating liver-friendly habits and detoxification practices can significantly impact our health.

Understanding the Liver’s Functions

The liver performs several critical functions, including:

  • Metabolizing nutrients: The liver processes nutrients from the food we eat, including carbohydrates, fats, and proteins, and converts them into forms that the body can use.
  • Detoxification: Liver cells filter and detoxify harmful substances such as alcohol, drugs, and metabolic waste products, preventing them from accumulating in the body.
  • Producing bile: The liver produces bile, which is essential for digestion and the absorption of fats and fat-soluble vitamins.
  • Storing essential nutrients: The liver stores essential nutrients like vitamins and minerals, releasing them into the bloodstream as needed.

Factors Affecting Liver Health

Several factors can impact liver health, including:

  • Unhealthy diet: Consuming excessive amounts of processed foods, saturated fats, and sugars can strain the liver and contribute to fatty liver disease.
  • Alcohol consumption: Excessive alcohol intake can lead to liver damage and conditions such as alcoholic liver disease and cirrhosis.
  • Sedentary lifestyle: Lack of physical activity can contribute to obesity and metabolic syndrome, increasing the risk of non-alcoholic fatty liver disease.
  • Environmental toxins: Exposure to environmental pollutants, chemicals, and certain medications can burden the liver and impair its function. In particular, pesticides, adulterants and contaminants in food can cause harm to the liver.

Common liver health issues

Despite the awareness of alcohol-associated liver disorders, the incidence of liver disease is on the rise. This can be attributed to the sedentary lifestyle, unhealthy eating habits and failing gut health. In fact, many patients with fatty liver disease are teetotallers.

1. Fatty Liver Disease

Causes: Fatty liver disease (FLD), characterized by the accumulation of fat in liver cells, can be caused by various factors such as excessive alcohol consumption, obesity, high blood sugar, and high levels of fats in the blood. The incidence of non-alcoholic fatty liver disease (NAFLD) globally is 25-30% in adults and approximately 7.5% in children. This underlines the importance of maintaining a healthy lifestyle even for your children. Childhood is when all chronic diseases start developing, with symptoms appearing only in adulthood. Fatty liver disease if not managed, progresses to liver cirrhosis and ultimately liver failure.

Symptoms: Often asymptomatic in the early stages, symptoms may include fatigue, weakness, and discomfort in the upper right abdomen as the condition progresses. Fatty liver is often diagnosed on an abdominal ultrasound in patients who have no other symptoms.

Treatment: Lifestyle modifications, including weight loss, dietary changes, and regular exercise, are often recommended. In more severe cases, medical intervention may be necessary. The good news is, fatty liver is reversible with the right lifestyle modifications.

2. Hepatitis

Causes:  Hepatitis, which refers to liver inflammation, can be caused by viral infections (hepatitis A, hepatitis B, hepatitis C, hepatitis D, and hepatitis E), excessive alcohol consumption, and liver toxicity due to certain medications.

Symptoms: Symptoms vary depending on the type of hepatitis but may include jaundice, fatigue, abdominal pain, and nausea.

Treatment: Treatment may involve antiviral medications, rest, and, in some cases, hospitalization for acute cases.

3. Cirrhosis

Causes: Cirrhosis is often the result of long-term liver damage caused by conditions such as chronic alcoholism, hepatitis, or fatty liver disease.

Symptoms: Symptoms may include fatigue, easy bruising, swelling in the legs and abdomen, and jaundice.

Treatment: While early-stage cirrhosis may be reversible with lifestyle changes and addressing the underlying cause, advanced cirrhosis is irreversible and may require interventions such as liver transplant.

4. Liver Cancer

Causes: Liver cancer can develop as a result of chronic liver disease, hepatitis B or C infection, excessive alcohol consumption, or exposure to certain toxins.

Symptoms: Symptoms may include unexplained weight loss, abdominal pain, yellowing of the skin and eyes, and swelling of the abdomen.

Treatment: Treatment options include surgery, chemotherapy, radiation therapy, targeted drug therapy, and, in some cases, liver transplant.

Understanding the liver’s detoxification process

The liver is constantly bombarded with toxins from the environment, processed foods, alcohol, and medications. These toxins can overload the liver and hinder its ability to function optimally. Over time, this can lead to various health issues such as fatigue, digestive problems, skin issues, and even more serious conditions like liver disease.

Liver detoxification helps the liver to eliminate these accumulated toxins, allowing it to function efficiently. This supports liver health, helps the immune system, and promotes overall health and vitality.

Promoting Liver Health and Detoxification Naturally

Maintaining a healthy liver and supporting its natural detoxification processes is crucial for overall health. Here are some strategies to promote liver health and detoxification:

  • Healthy Diet: Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support liver function and overall health.
  • Hydration: Staying well-hydrated supports the liver’s detoxification processes by aiding the elimination of waste products.
  • Limiting Alcohol: Moderating or avoiding alcohol consumption helps prevent alcohol-related liver damage.
  • Regular Exercise: Regular physical activity can help reduce the risk of fatty liver disease and support overall metabolic health.
  • Herbal Supplements: Some herbal supplements, such as milk thistle and dandelion root, are believed to support liver health, but it’s essential to consult a healthcare professional before using them. It is advisable to make these herbs for liver detox a part of your daily routine in small quantities to prevent the toxicity associated with supplements and high dosages.

When approached sensibly and with healthcare professionals’ guidance, detoxification practices can also help promote liver cleansing, health and overall vitality.

Natural Herbs for Liver Detox and Health

The liver is crucial in detoxifying the body and promoting overall health. Having a diet containing the herbs for liver detox can support liver function and aid in detoxification. Here are some powerful herbal medicine known for liver support and a beneficial effects on liver health:

Milk Thistle

  • Benefits:  Milk thistle contains silymarin, a compound with antioxidant and anti-inflammatory properties that may help protect the liver from oxidative stress, damage and promote the regeneration of liver cells.
  • Usage: It can be consumed as tea and is readily available in tea bags.

Dandelion

  • Benefits: Dandelion root and leaves are rich in antioxidants and are used in Traditional Chinese Medicine to support liver health and aid in detoxification.
  • Usage: Dandelion greens can be added to salads, or dandelion root tea can be consumed.

Turmeric

stiring a glass of turmeric tea in a glass cup
  • Benefits: The active compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant effects that may benefit liver health.
  • Usage: Incorporate turmeric into your daily cooking. Add turmeric to curries, soups, salad dressings, and even omelettes! A warm turmeric latte is the best on a cold night just before going to sleep.

Ginger

a tray with a ginger tea, a few slices of ginger and a stick of cinnamon
  • Benefits: Ginger has anti-inflammatory and antioxidant properties that can help protect the liver and promote its natural detoxification processes.
  • Usage: Use fresh ginger in cooking, or enjoy a ginger tea with a slice of lemon and honey.

Licorice Root

  • Benefits: Licorice root may help protect the liver from damage and support its regeneration thanks to its antioxidant and anti-inflammatory properties.
  • Usage: Consume it as a tea or take it in supplement form.

Peppermint

  • Benefits: Peppermint protects the liver and may support its detoxification processes.
  • Usage:  Add peppermint leaves to boiling water to make a herbal tea or sprinkle as a garnish over dishes. They are fairly easy to grow in your kitchen garden or even a pot on your window sill.

When incorporating these herbs into your routine, it’s important to consult with a healthcare professional, especially if you have existing health conditions or are taking medications. Some herbs, particularly when taken as OTC supplements, can cause adverse side effects when taken with certain medications.

While there are natural herbs for liver detox and health, they should complement a balanced diet and a healthy lifestyle. A well-rounded approach to supporting overall health, including regular exercise and a nutrient-rich diet, is essential.

The Dangers of Over-the-Counter (OTC) Herbal Supplements for Liver Detox

In recent years, there has been a growing trend towards using over-the-counter (OTC) herbal supplements for liver detox. Many people turn to these products in the hope of improving their liver health, especially after periods of excessive alcohol consumption, long-term use or unhealthy eating habits. However, while some herbal supplements may offer potential health benefits, there are also significant risks associated with their use, particularly when it comes to liver detoxification.

Lack of Regulation and Quality Control

One of the primary concerns with OTC herbal supplements for liver detox is the lack of regulation and quality control. Unlike prescription medications, Food and Drug Administration (FDA) in many countries don’t regulate herbal supplements closely. This means that the purity, potency, and safety of herbal formulas can vary significantly from one manufacturer to another. As a result, consumers may unknowingly expose themselves to harmful substances or contaminants when using OTC herbal supplements for liver detox.

Potential Liver Damage

Contrary to popular belief, not all herbal supplements are harmless. Scientific studies suggest that some herbs, such as kava and comfrey, are associated with liver damage and toxicity. When taken in high doses or in combination with other medications, these herbs can pose a serious risk to liver health. Additionally, certain herbal supplements may interact with prescription medications, further increasing the likelihood of liver damage. Therefore, using OTC herbal supplements for liver detox without proper medical supervision can potentially harm the liver rather than improve its function.

Misleading Health Claims

Another issue with OTC herbal supplements for liver detox is the prevalence of misleading health claims. Many manufacturers promote their products as “all-natural” and “safe,” without sufficient scientific evidence to support these assertions. As a result, consumers get lured into using these supplements under false pretences, believing that they are improving their liver health when, in reality, they may be putting themselves at risk.

Ways to detox the liver naturally

Instead of relying on OTC herbal supplements for liver detox on a daily basis, take care of your liver with medicinal plants that have been a part of traditional medicines for centuries. It is important to lead a healthy lifestyle in daily life. Some of the ways to detox the liver naturally are:

  • Healthy Diet: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support liver function and overall health. You can use a sprinkling of beneficial herbs for liver detox in your diet, for their beneficial effects and to prevent the toxicity associated with overconsumption.
  • Regular Exercise: Regular physical activity can help maintain a healthy weight and reduce the risk of fatty liver disease.
  • Limiting Alcohol: Moderating alcohol consumption or abstaining from alcohol altogether is crucial for liver health.
  • Medical Supervision: To avoid potential harm, seeking guidance from a healthcare professional is essential for individuals with existing liver conditions or those considering detoxification.

While the idea of using OTC herbal supplements for liver detox may appear appealing, it is crucial to approach such products with caution. It is best to follow a healthy lifestyle and use natural remedies and herbs in your daily life to detox your liver.

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The 6 Best Probiotics For Depression and Anxiety

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Bet you think using the best probiotics for depression and anxiety sounds ridiculous. But it is true. Research has shown that our gut plays an important role in controlling mental functioning and alleviating mental health problems. Keeping the gut bacteria healthy has positive effects in stabilizing the myriad chemicals that are at play in the brain – helping in managing mental health issues like depression, mood and anxiety disorder.

A table set with the best probiotics depression and anxiety including a smoothie
Table of Contents

How the gut influences the brain

The power our gut welds on our moods is amazing. I am sure you have had episodes of cranky behaviour and temper tantrums when hungry. The gut-brain connection is a complex and fascinating system that plays a crucial role in our mental health. The health of our gut can directly impact our brain and vice versa. An intricate communication network known as the gut-brain axis, enables the complex biochemical signalling pathway between the gastrointestinal tract and the central nervous system. Bacteria in your gut produce chemicals that are transported to the brain through blood and act as signals for further action. It’s like having a superhighway between your gut and your brain, enabling them to send messages back and forth. Isn’t that incredible?

The gut microbiome, a diverse community of bacteria residing in our gut, plays a key role in the gut-brain axis. The trillions of bacteria together significantly influence our cognitive functions, affecting everything from mood to memory. Imagine, the foods you eat influencing how you think and feel! The gut microbiome affects our brain’s health through various mechanisms, including the production of neurotransmitters, immune system regulation, and inflammation control. No wonder that the gut is called the “second brain” of the human body!

Certain beneficial microorganisms or “good bacteria” in the gut help to strengthen the gut microbiome and prevent diseases such as irritable bowel syndrome, inflammatory bowel disease. On the other hand, overgrowth of certain “bad bacteria” in the gut can cause gut dysbiosis (imbalance in the gut microbiome) causing digestive disorders, leaky gut and other associated health issues.

Research has shown that imbalances in the gut microbiota can contribute to the development of mental health disorders such as depression and anxiety. Researchers suggest that by taking care of our gut health through diet, probiotics, and lifestyle changes, we can improve our mental well-being, enhance cognitive function, and possibly even prevent neurological disorders. It opens up a whole new realm of possibilities for treating and preventing illnesses by focusing on gut health as a gateway to brain health. Imagine that just incorporating these best probiotics for depression and anxiety can help you deal with mental health issues you may be facing!

How do probiotics promote gut health?

Probiotics are live bacteria and yeasts found in certain foods or dietary supplements that are good for our health, especially our digestive system. Our guts are teaming with trillions of microorganisms that coexist and constitute the gut microbiome. Probiotics introduce specific probiotic strains into this vibrant community, adding to the diversity of the microbiota. This is crucial because a diverse microbiota is a cornerstone of good gut health.

But how exactly do probiotics promote gut health? For starters, they help balance the good and bad bacteria in your gut, which factors like antibiotic use, poor diet, and stress can throw off. This balance is vital for digestion, absorption of nutrients, and immune function. Probiotics also produce short-chain fatty acids (SCFAs), which nourish the gut wall and help maintain its integrity, preventing harmful substances from leaking into the body. Moreover, they play a role in modulating the immune system, ensuring it responds appropriately without overreacting and causing inflammation.

In essence, incorporating probiotics into your diet is like sending reinforcements to your gut microbiome’s army, ensuring it stays strong, diverse, and balanced. Whether it’s through fermented foods like yoghurt, kefir, and sauerkraut or high-quality supplements, boosting your intake of probiotics can be a game-changer for your gut health and overall well-being.

How probiotics for depression and anxiety work

Multiple studies have suggested a link between the gut microbiota and mental health. Probiotics have a positive impact on the symptoms of depression and anxiety. They work by modulating the gut-brain axis, which is the communication pathway between our gut and our brain. By improving the balance of bacteria in the gut, probiotics can help reduce inflammation and oxidative stress. These in turn, which play a role in the development of depression and anxiety.

Numerous clinical trials have investigated the effects of probiotics on mental health. According to multiple studies, probiotics can reduce symptoms of depression and could be used as an adjunctive therapy in people with mood or emotional disorders.

So, whether you’re looking to lift your mood, combat anxiety symptoms, or find support in managing major depressive disorder, incorporating probiotics into your daily routine could be a small step with potential benefits for your mental health symptoms.

The best probiotics for depression and anxiety

Research on the use of probiotics in mental health conditions is still in its infancy, but the concept holds a lot of potential. “Psychobiotics” are probiotics that can potentially be used in mental disorders. New research suggests that probiotics can exert an antidepressant effect. They can also normalise other dysfunctions associated with depression, such as imbalances in corticosterone, noradrenaline and immune functions. Strains of bacteria used to treat depression in clinical and animal studies include Lactobacillus spp., Bifidobacterium spp., Akkermansia spp., Clostridium spp. and Enterococcus spp.

Here is a list of specific strains that have shown benefits for mental health in clinical studies:

  1. Lactobacillus rhamnosus
  2. Lactobacillus plantarum
  3. Lactobacillus fermentum
  4. Lactobacillus casei
  5. Lactobacillus paracasei
  6. Bifidobacterium adolescentis
  7. Bifidobacterium dentium
  8. Bifidobacterium infants
  9. Bifidobacterium breve
  10. Akkermansia muciniphila
  11. Clostridium butyricum

Probiotics in food vs. supplements

Probiotics are available in various forms, including foods and supplements. One of the most well-known sources of probiotics is fermented foods. These foods undergo fermentation, during which bacteria convert sugars into lactic acid. The acidic environment created is conducive to the growth of beneficial bacteria. Examples of fermented foods include yoghurt, sauerkraut, kimchi, and kefir. Incorporating these foods into our diet can help to promote a healthy balance of bacteria in our gut. These fermented foods have been a part of the food culture in various countries and continue to be so in many homes. Further, these are reasonably easy to prepare at home and much more nutritious than those available packaged in the supermarket aisles.

In addition to fermented foods, probiotics can also be consumed as supplements. These supplements contain live bacteria strains specifically chosen for their health benefits. They are available in various forms, such as capsules, powders, and liquids. Probiotic supplements can be particularly beneficial for those who may not consume enough fermented foods or have specific health conditions that may benefit from higher doses of probiotics. When choosing a probiotic supplement, look for one that contains a variety of strains and has a high number of colony-forming units (CFUs).

Homemade probiotics for anxiety and depression

Incorporating probiotics into your diet is a fantastic way to promote gut health and overall well-being. One of the easiest and most delicious ways to do this is by consuming yoghurt regularly.

A bowl of yoghurt with fruits and nuts

Yoghurt

Yoghurt contains live cultures of beneficial bacteria, including lactobacillus and Bifidobacterium. These organisms can help restore the balance of bacteria in your digestive system. These friendly bacteria can improve digestion, boost your immune system, and even enhance nutrient absorption. So, why not start your day with a creamy bowl of yoghurt topped with fresh fruits and granola? Not only will it satisfy your taste buds, but it will also provide a healthy dose of probiotics to keep your gut happy. Yoghurt can also be consumed as a tasty raita, an Indian side dish of flavoured yoghurt with vegetables and fruits. Add salt, sugar and a dash of your favourite spices (chilli flakes, cumin, mixed herbs) to the yoghurt, along with your favourite raw or sauteed vegetables.

A bowl of saurkraut is a good probiotic for depression and anxiety

Saurkraut

If you’re feeling adventurous and looking for a tangy addition to your diet, sauerkraut might be just what you need.  Sauerkraut is made by fermenting cabbage in its own juices, along with salt and sometimes additional spices or vegetables. The fermentation process not only gives sauerkraut its signature tangy flavour but also creates beneficial bacteria that can promote gut health. Consuming sauerkraut regularly can improve digestion, reduce inflammation, and support a healthy immune system. You can enjoy sauerkraut as a topping on sandwiches or salads or as a side dish with your favourite meal. Its zesty taste will add a burst of flavour to your dishes while providing you with the probiotics your gut craves.

A jar of kimchi with two chopsticks by the side

Kimchi

Kimchi is a traditional Korean side dish made from fermented vegetables, primarily cabbage and radishes, along with a variety of seasonings such as chilli powder, garlic, ginger, and fish sauce. The fermentation process gives kimchi its unique, pungent flavour and distinctive red colour. Kimchi is not only delicious but also packed with vitamins, minerals, and beneficial bacteria. Serve it as a side dish with rice or use as an ingredient in soups, stews, and stir-fries. Kimchi is now fairly easily available in supermarkets. Read the label to ensure that you take home a fermented product and not kimchi that has been pickled with vinegar. The latter will not have the beneficial effects of traditionally made kimchi.

Milk kefir

Another probiotic-rich food that you may not be familiar with is kefir. Kefir is a fermented milk drink that has been consumed for centuries in many cultures. It is similar to yoghurt but has a thinner consistency and a slightly tangy taste. Like yoghurt, kefir contains live cultures of beneficial bacteria that can promote gut health. These bacteria help break down lactose, making kefir easier to digest for those who are lactose intolerant. Additionally, kefir is a good source of protein, calcium, and vitamin B12.

You can enjoy kefir on its own or use it as a base for smoothies or salad dressings. Its versatility and health benefits make it a great addition to any diet. Further, you need not break the bank to add this to your diet. Just buy or ask a friend to share some milk kefir grains. Simply add these to milk like a starter, and you will be set to have your own homemade milk kefir. What’s even better, the kefir grain multiplies over time, and soon, you will have an unending supply of kefir grains to gift to your friends!

A glass of ginger kefir soda with a slice of cucumber for decoration

Water kefir

If you are allergic to or don’t like milk, you can try water kefir or kefir soda. To make kefir soda, you’ll need water kefir grains, which are small gelatinous beads that contain the beneficial bacteria and yeast needed for fermentation. These grains are added to a mixture of sugar and water, which acts as food for the microorganisms. Over time, the bacteria and yeast consume the sugar, converting it into lactic acid and carbon dioxide. This process creates the carbonation and tangy flavour that kefir soda is known for.

One of the great things about kefir soda is that it can be easily customized to suit your taste preferences. You can experiment with different flavours by adding fruits, herbs, or even spices during the fermentation process. This allows you to create unique and exciting combinations that are sure to tickle your taste buds. Whether you prefer a classic lemon-lime flavor or want to try something more adventurous like raspberry-mint, the possibilities are endless with kefir soda. Just like the milk kefir grains, the water kefir grains too multiply, albeit a bit slowly.

Similar to milk kefir, the probiotics in kefir soda can help improve digestion, boost your immune system, and promote overall gut health. So, not only can you enjoy a refreshing beverage, but you can also feel good about nourishing your body at the same time.

Fermented pickles

Fermented pickles, in particular, have gained popularity in recent years due to their unique flavours and gut-friendly bacteria. Make these pickles by submerging cucumbers or other vegetables in a brine solution, allowing them to naturally ferment over time. The result is a crunchy, tangy pickle that is bursting with flavour.

One of the most well-known fermented pickles comes from the United States, where dill pickles have been a staple for generations. The fermentation process gives them their distinctive sour flavour and crisp texture. Dill pickles are delicious as a snack on their own or used as a topping for sandwiches and burgers. They also go well in dips. Pair them with yoghurt for an intense probiotic boost.

Incorporating probiotics into your diet doesn’t have to be a daunting task. With the tips mentioned above, probiotics can easily be a part of your routine life. Even better if you make them at home. Growing beneficial bacteria in your kitchen can become quite addictive, as you will soon see! So, why not make a conscious effort to prioritize your gut health and give your body the support it needs? Whether you choose to enjoy a creamy yoghurt parfait, top your favourite dishes with tangy sauerkraut, or sip on a refreshing glass of kefir, your gut will thank you. It’s time to take control of your gut health and embrace the power of probiotics.

Other natural ways to boost your mood

In addition to probiotics for depression and anxiety, there are several other natural ways to boost your mood and support your mental health. Regular exercise is effective in reducing symptoms of depression and anxiety. Getting enough sleep, practising stress-reduction techniques such as meditation or yoga, and maintaining a healthy diet rich in fruits, vegetables, and whole grains can also reduce anxiety levels and contribute to improved mental well-being.

Take control of your mental health naturally

The gut-brain connection is crucial to our overall health, and probiotics play a significant role in maintaining a healthy balance. Whether through food or supplements, we can support our mental health by consuming the best probiotics for depression and anxiety. Remember to consult with your healthcare provider before starting any new supplements or making significant changes to your diet. By taking control of our mental health naturally, we can lead happier and healthier lives.

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Healthy Korean Vegetable Pancakes with Dipping Sauce

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Korean vegetable pancakes are a quick and healthy snack that can be quickly rustled up in the kitchen with vegetables found in the refrigerator. Packed with veggies, this is one dish you can gorge on guilt-free. You can also have these for appetisers or for a light dinner.

Slices of korean vegetable pancakes arranged o a wooden board with a dipping sauce

Living the K-life with Yachaejeon!

If you are a fan of K-pop and K dramas (like me!), you must have definitely heard of the Korean vegetable pancakes, aka yachaejeon. These are thin, flat fritters with crisp edges and crunchy vegetables inside. Yachaejeon is usually made as a giant pancake, which is then cut into smaller pieces which can be picked up with chopsticks, dipped in a dipping sauce and devoured..yum!!

The dipping sauce is made of soy sauce, vinegar and chilli flakes, giving it the right amount of umami, tartness and a spicy kick. This is my tried and tested recipe for the dipping sauce. Measure out the sauces precisely, and you can’t go wrong. You can adjust the spicy to your palate. I prefer a bit of spice and sometimes add the Thai chilli padi to the sauce for an extra spicy kick!

Pancakes are a typical dish in Korean cuisine. Koreans often reach out for store-bought Korean pancake flour called buchim garu. Buchim garu is a pantry staple in Korean homes. The seasoned mix typically includes wheat flour and other ingredients such as corn starch, rice flour and sometimes baking powder. 

This recipe is made from scratch and uses staples found in pantries around the world. You can also use up leftover vegetables for this recipe. Packing in loads of veggies with just enough flour to bind them together is the idea.

Ingredients

  • 3 cups of thinly sliced or julienned vegetables. You can add vegetables of your choice. The ones that go well are spring onions, carrots, cabbage, mushrooms, capsicums, onions, sweet potatoes and zucchini. All the vegetables should be of a similar size and thickness.
  • 1 green chilli-sliced (optional)
  • 1/2 cup all purpose flour
  • 1/4 cup rice flour
  • 3/4 cup water
  • 0.5 tsp salt
  • Oil for frying

For the dipping sauce:

  • 2 tbsp light soy sauce
  • 1 tbsp vinegar
  • 2 tsp toasted sesame seeds
  • 1 tsp chilli flakes

For sweet chilli sauce:

  • 5 red chillies, deseeded and finely chopped
  • 50 ml apple cider or white wine vinegar
  • 0.5 tsp salt
  • 3 cloves of garlic, peeled and finely chopped
  • 100 gm granulated sugar
  • 1 tbsp cornflour
  • 200 ml water

How to make Korean vegetable pancakes

Combine all the vegetables together in a bowl. Make sure that all the vegetables are of a similar size and cut as fine as possible. Tempting as it might be, do not grate the vegetables as this will make the pancakes dense.

Add salt and allow the vegetables to stand for 10-15 minutes. The vegetables will release water. Drain this water and use it later. This will enable you to make sure the pancake batter does not become too runny due to the water released from the vegetables.

Add in the all-purpose flour and rice flour and mix well. The flour should coat all the vegetables evenly, with just enough leftover for binding.

Slowly add in the water from the vegetables, mixing in the vegetables simulatneously. You may need to add some more. Do it a tablespoon at a time.The batter should be thick, loaded with vegetables, with just enough flour to provide the binding.

Heat 2 tbsp oil in a thick bottom skillet. Once the oil is hot, pour a ladle of batter on the skillet and quickly spread it as thinly as possible with a fork and spoon to help you.

Fry the pancake on medium-high heat till the base is set and crispy, around 2-3 minutes.

Flip the pancake and cook on the other side. Add more oil if needed. Press gently with a spatula to flatten the pancake and cook evenly. Cook for another 2 minutes till the pancakes are done on both sides.

Remove onto a serving plate and cut with a knife into pieces of desired size.

To make the dipping sauce:

Mix together the sauces, chilli flakes and sesame seeds. Set this aside at room temperature to be used to dip the Korean vegetable pancakes.

To make the sweet chilli sauce:

I also love to pair these pancakes with a sweet chilli sauce. To make the sweet chilli sauce at home, blitz all the ingredients (except the cornflour) in a blender until smooth. Transfer the blended mixture into a saucepan and place it on medium heat. Allow the mixture to come to a boil. Lower the heat and simmer the sauce gently for a minute. Mix the cornflour in a tbsp of room temperature water to make a slurry. Add the cornflour slurry to the sauce. Stir continuously till the mixture starts to thicken. Once the sauce has a glossy appearance, take it off from the heat and allow to cool. The sauce will thicken further as it cools down.

Try out this recipe and let me know how it turns out!

Happy cooking!!

Easiest Gluten Free Flatbread to Make at Home

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Rice flour flatbread is frequently prepared in many Indian homes. Your quest for a gluten-free flatbread free from additives and easy to make at home ends here! This time-tested recipe uses only rice flour with no additional psyllium or xanthan gum. With these tips and tricks, you can prepare fresh, soft, wholesome, gluten-free breads on your cooktop and forget about expensive store-bought ones.

A gluten free flatbread on a wooden plate

Indian gluten free flatbreads

People with gluten sensitivities often have a hard time travelling as it is challenging to get gluten-free food options everywhere. Indian, mainly South Indian cuisine, though, offers tons of gluten-free options. Rice is the staple grain in South Indian cuisine. Almost every street in Southern India has rice dishes such as the ubiquitous idlis and dosas (made by fermenting rice and beans). These are available with a wide range of fillings and flavourings ranging from vegetables to delectable chutneys and gravies.

Rice is ground or milled into flour and used to make rice flour flatbreads, fried puris and even crepes. Rice flour flatbreads are also common in Southern India. There are many variations, using rice flour or cooked rice. The rice flour flatbread may be cooked on a skillet or deep fried into a puffy puri, also calle vada in Maharastra.

The rice flour crepes are called ghavan in Maharashtra and neer dosa in Tamil Nadu. Silky soft with a delicate lacy texture, these are amazing to mop up gravies or even by themselves with chutneys.

As you move towards North India, people traditionally consume a lot of millet like sorghum and buckwheat. Millets are excellent sources of proteins and fibres and hold multiple health benefits. They can be used as a substitute for rice. The flour from millets is used to make various flatbreads.

Unfortunately, making these gluten-free flatbreads needs expertise. The dough has to be mixed in hot water to make it sticky. Further, the dough cannot be rolled easily and has to be patted with hands to make a thin disc. Seeing the village women cook these on skillets over small wood fires is amazing. Just as the art of cooking has diminished over the years, it is rare to see urban residents adept at making these flatbreads. But I have tested this recipe multiple times to ensure you can replicate it in your kitchen, even with minimal cooking experience!

Rice for gluten sensitivity

Gluten-free (GF) grains include corn, rice, sorghum, and millet, and pseudocereals include buckwheat, quinoa, and amaranth. Amongst these, rice is the most extensively consumed grain worldwide. It is particularly beneficial to people with gluten sensitivity as it is mild and easy to digest. It has a low potential to cause allergies. Additionally, it is low in fat, sodium, protein, and fibre.

Rice flour is also readily available in most supermarkets and Asian grocery stores. It is cheaper compared to other gluten-free flours.

Rice flour is widely used in Asia and the Indian subcontinent for making breads, noodles and even desserts.

Rice flour gluten free flatbreads

The rice flatbread is called rice roti in India and tastes amazing with gravies. It can also be used as a wrap for rolls or tortillas.

Cooking the flour in hot water is the key to making dough for the gluten-free flatbreads. The heat makes the dough sticky, making it easier to roll out the flatbreads. I know many may not be proficient at rolling out the dough. Hence, I have adapted this recipe for a tortilla press. In fact, I asked my 11-year-old daughter to press these out. If she can do the job, I am very sure you will be able to do it as well.

Follow the tips and tricks I mention below to make this your staple gluten-free bread.

Ingredients

  • 1 cup rice flour
  • 1 cup water
  • 0.5 tsp salt
  • 1 tsp oil

How to make gluten free flatbreads (rice flour flatbreads)

Place the water, salt and oil in a saucepan and bring it to a boil. Turn the heat off.

Add the rice flour and quickly mix it till all the water is absorbed. There will be some dry patches, and the dough will appear lumpy.

Mixing a clumpy mixture of rice flour.

Cover the saucepan and allow the dough to rest and cool for 5-10 mins.

A steel saucepan covered with a glass cover

Once the dough is warm enough to handle (it should not be completely cool), turn it onto the kitchen counter or a silicone mat.

Start kneading the dough, adding a tablespoon of water as and when required. You can moisten your hands while kneading to prevent the dough from sticking to your hands.

Kneading rice flour on a blue silicone mat

Remember not to add too much water at a time. You must knead the dough for at least 5-10 minutes until it forms a smooth ball. Divide the dough into ten smaller balls.

dough is divided into 10 smaller balls of rice flour

Roll each ball in rice flour. Place it in a tortilla press in between two sheets of parchment.

a ball of rice flour placed in between two sheets of parchment in a tortilla press

Press gently. Add more rice flour on the surface if needed.

You can also try to roll the rice-flour flatbreads using a rolling pin. Roll each ball to a 3-4 mm thickness or as thin as possible. If you would like to roll the bread, please make sure to roll it evenly along the edge. This will prevent the flatbread from cracking at the edge.

To cook the gluten free flatbread, keep a skillet on the stovetop. Gently place the flatbread on the skillet. Brush the top of the flatbread with some water. This prevents the surface from drying up and cracking.

Brushing water on a gluten free flatbread placed on a skillet

When tiny bubbles appear on the flatbread’s surface, flip it over and cook on the other side. Gently press the flatbread with your spatula to make it puff. A kitchen towel is also handy to press down on the flatbread so that it puffs.

A gluten free flatbread on a skillet with brown spots on top

Serve the flatbread hot. If you want to store the guten free flatbreads in the refrigerator, wait till they cool down. Wrap it in a kitchen tissue paper and place it in a ziploc bag. Reheat in a microwave oven for 10-20 seconds.

These gluten free flatbreads can easily be a pantry staple. They are and easy flatbread to learn if you are comitted to cooking from scratch. Along with being easy to digest, they are also easily adaptable as wraps and tortillas.

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