Digestive Health

Salmon Roasted with Tomatoes & Olives

admin — Thu, 03 Jan 2019 17:58:08 +0000

Although you can use any firm-fleshed fish, such as halibut or cod, salmon is especially pretty with the roasted tomatoes and black olives. Serve with steamed green beans or broccoli florets and boiled new potatoes.

Brothy Chinese Noodles

admin — Thu, 14 Jan 2010 17:58:08 +0000

Brothy Chinese Noodles

This dish was inspired by Chinese Dan Dan noodles—ground pork and noodles in a spicy broth. We use ground turkey and omit the traditional Sichuan peppercorns for convenience, but add hot sesame oil. Use toasted sesame oil instead if you want mild noodles.

Quick Pork & Chile Stew

admin — Wed, 13 Jan 2010 17:58:08 +0000

Quick Pork & Chile Stew

The potatoes in this quick, Tex-Mex-style pork stew are cooked until they are falling apart to add body to the stew. Poblano peppers vary in heat: if you want a stew without any heat, use 2 small green bell peppers in place of the poblanos. Serve with: Warm corn tortillas or cheese quesadillas.

Roasted Cauliflower with Blue Cheese Vinaigrette

admin — Tue, 12 Jan 2010 17:58:08 +0000

Roasted Cauliflower with Blue Cheese Vinaigrette

Cauliflower roasted in big chunks is delicious and the quick blue cheese vinaigrette makes it special. Try it as a side dish for steak.

Black Bean Soup

admin — Mon, 11 Jan 2010 17:58:08 +0000

Black Bean Soup

This is a zippy Southwestern-flavored black bean soup. We make it with canned beans so it comes together in minutes. If you have leftovers, pack them up in individual serving containers for lunch the next day.

Chicken & Sweet Potato Stew

admin — Sun, 10 Jan 2010 17:58:08 +0000

Chicken & Sweet Potato Stew

Here's a dinnertime warmer with a hint of spring's sweetness, designed for that day when you'd rather be outside raking the leaves from the garden, getting it ready for what's ahead, than slaving over the stove.

Chinese Braised Mushrooms & Tofu

admin — Fri, 08 Jan 2010 17:58:08 +0000

Chinese Braised Mushrooms & Tofu

Ma Po Tofu, a classic dish from the Sichuan province of China, inspired this recipe. The original is made with soft tofu and ground pork or beef with plenty of heat from dried chile peppers and Sichuan peppercorns. Portobello mushrooms stand in for the meat in our vegetarian version and convenient jarred chile-garlic sauce gives it plenty of kick. Serve with brown rice.

Mustard-Maple Pork Tenderloin

admin — Thu, 07 Jan 2010 17:58:08 +0000

Mustard-Maple Pork Tenderloin

Pork tenderloin is about as lean as it comes so it's a great healthy option, but it shouldn't be overcooked as it can dry out. Maple and mustard make a sweet-and-savory mahogany-colored sauce. A delicate note of sage gives it a wintery touch. Fresh thyme or rosemary also work if you prefer. Serve with barley, roasted squash and a Pinot Noir.

Stuffed Chard with Fresh Marinara

admin — Wed, 06 Jan 2010 17:58:08 +0000

Stuffed Chard with Fresh Marinara

Reminiscent of the stuffed cabbage of yore, the mild flavor of chard makes these beef-stuffed rolls perfect for the whole family. Make It a Meal: A side of whole-wheat spaghetti to soak up the sauce plus a glass of Syrah.

Broccoli, Cannellini Bean & Cheddar Soup

admin — Tue, 05 Jan 2010 17:58:08 +0000

Broccoli, Cannellini Bean & Cheddar Soup

White beans pureed into this broccoli soup make it extra creamy so you don't need heaps of cheese to do the job. Serve with a crunchy whole-grain roll and a glass of winter ale.

Zesty Wheat Berry-Black Bean Chili

admin — Mon, 04 Jan 2010 17:58:08 +0000

Zesty Wheat Berry-Black Bean Chili

This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there's no need to thaw them; just stir them directly into the chili.

Is added fiber as good for you as natural fiber?

Nifer — Thu, 08 Oct 2009 19:10:49 +0000

Question:

Is added fiber as good for you as natural fiber?

Answer:

Americans, on average, get only 15 grams of fiber each day. It’s recommended that women get 25 grams daily and men 38. Fiber is naturally found in beans, fruits, vegetables, whole grains… and now it’s added to ice cream and sugary breakfast cereals (e.g., Apple Jacks and Froot Loops) too. About 100 new foods with added fiber hit U.S. grocery shelves annually, according to Mintel, a leading market research company. But does “added fiber” have the same health benefits?

“Any increase in fiber intake is positive,” says Joanne Slavin, Ph.D., R.D., of the University of Minnesota. “If the only way you’ll get enough fiber is by adding it to foods, it’s still beneficial. If someone’s going to eat Apple Jacks, I’d rather have it be Apple Jacks with fiber than without.”

That said, there are actually many specific types of fibers, all of which have unique health benefits. For example, beta glucan, a soluble fiber in oats and barley, traps dietary cholesterol and “escorts” it out of your body as waste. Fructo-oligosaccharide (FOS), another soluble fiber, in fruits, helps keep you regular by feeding the “good” bacteria in your digestive system. And while foods naturally rich in fiber usually contain a mixture of different fibers, foods with added fiber generally only have one type, such as beta glucan or FOS.

Bottom Line: “Ideally people should eat naturally fiber-rich foods because they contain a mix of different fibers as well as important vitamins, minerals and phytochemicals,” says Slavin. Get your fiber from natural sources first, such as beans, fruits, vegetables and whole grains. Then use foods with “added fiber” to boost you to the recommended intake level.

The Promise of Probiotics

Penelope Wall — Mon, 17 Aug 2009 20:33:44 +0000

Alice Lesch Kelly

Can friendly bacteria keep you healthy?

Many people have never heard of kefir, a cultured milk beverage. But it’s a staple in the home of Rebekah Smillie, a parent in Newton, Massachusetts—along with yogurt, naturally fermented sauerkraut, and occasionally even kimchi, a Korean pickled vegetable dish.

Smillie keeps these foods on hand because they contain high levels of probiotics, so-called “friendly bacteria” purported to have beneficial effects on human health. She believes her 8-year-old son’s love of yogurt and kefir helps keep his asthma and eczema in check, “although there’s not much interest in the kimchi.”

Smillie may be onto something. Growing numbers of studies are suggesting that these tiny, living organisms—they’re alive when you eat them, and stay alive in your digestive system—fight digestive disorders and help boost our ability to fight off some infections. But are they as effective as their proponents claim? While the verdict isn’t fully in, current research supplies some promising leads.

How They Work

Trillions of beneficial bacteria already reside in our intestines, where they assist in digesting food and fighting off harmful bacteria. But illnesses and medications, such as antibiotics, can reduce their numbers, allowing the harmful to outnumber the helpful. When this happens, taking a probiotic can help tip the scales back in a healthy direction, says Frank Lee, Ph.D., a nutrition researcher at the University of Vermont. “Probiotics improve the balance of intestinal microflora.”

It’s not surprising then, that probiotics show most promise in digestive disorders, helping to prevent and treat diarrhea in particular. Recently, an Irish study found that people with irritable bowel syndrome who were given daily doses of a probiotic-laced malted-milk drink had less abdominal pain, bloating and constipation than a similar group taking a placebo.

Probiotic bacteria may also have a role in treating allergies, such as atopic eczema. When kids were given probiotic supplements for six weeks, their eczema symptoms were significantly reduced compared to those of a control group. The success of probiotic therapy in the treatment of bacterial vaginitis is also well documented. There’s even tantalizing evidence hinting that probiotics may help fight the common cold: Earlier this year, German investigators reported that a probiotic-enhanced vitamin and mineral supplement shortened common-cold episodes by almost two days.

Probiotics won’t cure everything that ails you, however. While many people use them to treat Crohn’s disease, ulcers, high cholesterol, lactose intolerance and constipation, there aren’t yet enough data to make firm recommendations, say experts. And pregnant or breastfeeding women, infants and anyone whose immune systems might be vulnerable to serious infection, such as chemotherapy patients, shouldn’t take them without consulting a doctor first. Still, the promise of probiotics is strong enough that UVM’s Lee and others think even healthy people can benefit from regular consumption.

Shopping Around

If you want to give the beneficial bugs a try, avoid using supplements, which currently aren’t closely regulated and don’t always deliver what they promise. “One-third of the supplements we tested had less than 1 percent of what was promised on the label,” says Tod Cooperman, M.D., president of ConsumerLab.com, an independent organization that has tested the probiotic content of 25 products.

Instead, get your probiotics from foods, especially those in the dairy case, says Lee. “Dairy food is an almost perfect vehicle for delivering probiotics.” Compounds in products like yogurt and kefir shield probiotic bacteria from acid and bile as they travel through the digestive system, he explains, and they also provide bacteria with compounds (known as prebiotics) that help them thrive. Yogurt is a particularly potent source of friendly bacteria, such as Lactobacillus, outranking many supplements; when buying, check the ingredient label for the words “live and active cultures” or look for the “Live & Active Cultures” seal from the National Yogurt Association, which ensures a minimum of 100 million live cultures per gram.

Nondairy sources of probiotics, such as tempeh, miso, and kimchi, also provide beneficial bacteria, though their actions are less well documented, says Lee. Whatever probiotic food you choose, check the expiration date to ensure it’s fresh: the longer a probiotic-containing product hangs around, the more beneficial bacteria die off. Refrigeration keeps them viable longer.

As researchers throughout the world continue to tease out the benefits of probiotics, there’s no reason to wait for their findings to dig into probiotic-rich foods now. “They’re pretty harmless,” says Lona Sandon, R.D., assistant professor of nutrition at the University of Texas Southwestern Medical Center in Dallas. “Why not try them and see if they help?”

How Much Is Enough?

There’s no recommended daily dose of probiotics, but research suggests aiming for 1 billion to 10 billion live bacteria cultures (measured in Colony Forming Units, or CFUs). Since bacteria counts are rarely found on food labels, focus instead on eating a serving of a probiotic-rich food every day. A cup of kefir, or yogurt labeled “live and active cultures,” for example, will put you well within that range.

Lactose Intolerance

Penelope Wall — Mon, 17 Aug 2009 20:30:53 +0000

Cynthia Sass, M.P.H., R.D.

How can you be sure you are getting the nutrients you need?

Thirty to 50 million Americans produce insufficient amounts of the enzyme (lactase) needed to digest lactose, the naturally occurring sugar in milk. Rather than being broken down and absorbed, lactose gets trapped in the digestive tract. This can trigger nausea, gas and diarrhea—usually within 30 minutes to two hours of eating.

Avoiding milk will spare you the unpleasant effects of undigested lactose; however, by doing so you’re also eliminating foods rich in calcium and vitamin D. These nutrients are essential to good health (and maintaining strong bones), so it’s important to get enough of them from other foods.
Good news: you have a lot of options. You can drink Lactaid, which is “regular” cow’s milk with lactase added. Or try “milks” made from soy, rice or almonds. Choose those fortified with 25 to 30 percent of the daily value for both calcium and vitamin D per cup.

Many with lactose intolerance can enjoy cheeses (particularly aged ones) and yogurts—made from both cow’s and goat’s milk—symptom-free; much of the lactose is removed during processing. If even these foods cause trouble, you can try nondairy (e.g., soy) versions. They usually don’t mimic dairy-based products in taste or nutritional value; some come close on texture.

Eating more of nondairy foods that supply good amounts of vitamin D (e.g., mackerel) and calcium (e.g., kale, almonds) also will help you meet your needs for these nutrients. Still suspect you may be falling short? Consult a dietitian (eatright.org), who can help you decide if you need supplements.

Helpful Tips for Common Digestive Problems

Penelope Wall — Mon, 17 Aug 2009 20:27:33 +0000

While a handful of healthful eating habits will help digestive health overall, there’s not really a one-size-fits-all “cure” that works for all gastrointestinal issues. Here’s additional help for some specific digestive conditions.

EatingWell Editors

Help for common digestive problems, from lactose intolerance to irritable bowl syndrome.

Constipation

If your stool is difficult to pass, hard or infrequent (i.e., you have fewer than three bowel movements per week), you may be constipated. Helpful hints: Boost your intake of fiber, which adds bulk to stool, making it easier to pass. Drinking plenty of liquids and exercising also help. If you have a hard time getting enough fiber in your diet, consider a fiber supplement.

IBS (Irritable Bowel Syndrome)

Symptoms include abdominal pain, erratic bowel activity (frequent constipation or diarrhea), bloating, nausea and cramping. The cause of IBS isn’t known. You’ll want to avoid trigger foods—dairy foods* and alcohol are two common ones. It may also help to take a fiber supplement or other therapy to treat diarrhea.

*Note: Talk with your healthcare provider about other possible causes for your discomfort (e.g., lactose intolerance) before eliminating dairy products—which are good sources of calcium and protein—from your diet.

Hemorrhoids

These swollen blood vessels in the lower rectum (internal hemorrhoids) or at the anus (external hemorrhoids) are caused by pressure from straining during a bowel movement or persistent diarrhea. Symptoms of internal hemorrhoids include bright red rectal bleeding. Symptoms of external hemorrhoids include pain and itching when irritated by constipation or diarrhea. To prevent or manage hemorrhoids, eat more fiber and drink more fluids.

Heartburn

Most people have experienced heartburn, a burning feeling in the chest or throat, at some point. This common problem—also called “gastroesophageal reflux disease” (GERD) when it occurs on a regular basis—is caused by regurgitation or reflux of gastric acid into the esophagus, which connects the mouth and the stomach.

What triggers heartburn varies from one person to the next but common causes include fatty foods, caffeine, chocolate and peppermint. Overeating or eating just before bed also can bring on heartburn. Eliminating these foods (or behaviors) one at a time can help you pinpoint—and then avoid—your individual triggers.

Lactose Intolerance

Thirty to 50 million Americans produce insufficient amounts of the enzyme, called lactase, needed to digest lactose, the naturally occurring sugar in milk and milk products. Rather than being broken down and absorbed for energy, lactose gets trapped in the digestive tract. This can trigger nausea, gas and diarrhea—usually within 30 minutes to two hours of eating. Eliminating dairy and all lactose-containing foods from the diet will alleviate symptoms. (Some people can tolerate dairy products, particularly aged cheeses and yogurts, in small amounts.)Some people choose to take lactase liquid or tablets to help them digest lactose.

Milk and dairy products are a major source of nutrients, including calcium and vitamin D, so don’t eliminate them from your diet unless you’ve tested positive for lactose intolerance. (Your health-care provider can diagnose the condition with a simple, non-invasive test.) If indeed you don’t produce enough lactase to digest dairy, be sure to get enough calcium and vitamin D from other food and/or supplemental sources.