The Best and Worst Foods for Digestion

Good for your gut

In theory, you should be able to digest just about any type of food you put in your mouth.

But changes in food processing and preparation (think fried) not to mention lifestyle (think sedentary) mean our stomachs don't always react well to everything we eat.

It's best to avoid some food—like fatty meats—to avoid upset tummies. But, fortunately, nature also provides foods that can ease our digestion. Here's a guide to what's good and what's bad when it comes to keeping your system running smoothly.

High-fat and fried food: Worst

Both high-fat and fried food can overwhelm the stomach, resulting in acid reflux and heartburn. "The body can only handle so much at one time," says Jessica Anderson, RD, a diabetes educator with the Texas A&M Health Science Center Coastal Bend Health Education Center, in Corpus Christi.

High-fat food also can result in pale-colored stool, a phenomenon called steatorrhea, which is essentially excess fat in the feces. A lot of people with irritable bowel syndrome need to stay away from foods high in fat, she says, including butter and cream because they can cause digestive problems.

Chili peppers: Worst

This staple of spicy cuisine can irritate the esophagus and lead to heartburn pain.

This can be a particular problem for people with irritable bowel syndrome or those who already suffer from chronic heartburn, says Tim McCashland, MD, a gastroenterologist at the University of Nebraska Medical Center, in Omaha.

Dairy: Worst

For the lactose intolerant, dairy products can cause diarrhea, gas, and abdominal bloating and cramps.

Lactose intolerance, a common problem, occurs when people don't make enough lactase, an enzyme that breaks down lactose (the sugar found in milk). Celiac disease, Crohn's disease, and chemotherapy can damage the intestines, which also can lead to lactose intolerance.

If you're lactose intolerant, staying away from dairy is probably your best bet.

Alcohol: Worst

Alcohol relaxes the body, but, unfortunately, it also relaxes the esophageal sphincter. This can lead to acid reflux or heartburn.

Drinking also can inflame the stomach lining, impairing certain enzymes and preventing nutrients from being absorbed, Anderson says. Too much alcohol can cause diarrhea and cramping, but unless you have a gastrointestinal disorder, moderate amounts of alcohol shouldn't irritate the digestive tract.

Guidelines suggest no more than two drinks a day for men and one for women.

Berries: Worst

Berries are good for your health, but ones with tiny seeds can be a problem for people who have diverticulitis, or pockets that develop in the intestine (usually the large intestine) that become inflamed or infected.

"The theory is that the seeds will obstruct the [pockets] and pose a risk of infection," Dr. McCashland says. "It's never been proven in a study but it's always been theorized." If you find that seeds, including sunflower or pumpkin seeds, irritate your intestines, stay away from them.

Chocolate: Worst

A 2005 study suggested that chocolate may be a problem in those with irritable bowel syndrome or chronic constipation.

But chocolate itself may not be the villain, Anderson says. For people with milk allergies, the real culprit could be the milk contained in many chocolate treats. And chocolate has caffeine in it, which can stimulate cramps, bloating, and diarrhea.

Coffee, tea, and soft drinks: Worst

Coffee, tea, and carbonated beverages not only over-relax the esophageal sphincter, which keeps stomach acid confined to the stomach, but they also can act as diuretics, which can lead to diarrhea and cramping, Anderson says.

Caffeinated beverages can be a particular problem, especially for people with gastroesophageal reflux disease (GERD).

If you have GERD or heartburn, you should avoid mint tea; it can, however, also calm the stomach, Anderson says.

Corn: Worst

Fiber-rich corn is good for you, but it also contains cellulose, a type of fiber that humans can't break down easily because we lack a necessary enzyme.

Our evolutionary ancestors were probably able to break it down with bigger, stronger teeth, Anderson says. If you chew corn longer, you can probably digest it just fine, she says. But wolf it down and it may pass through you undigested, and cause gas and abdominal pain.

Yogurt: Best

You have trillions of bacteria in your gut that help you digest food, and yogurt contains some types of these healthy bacteria. (Although not all yogurts have them—check for "live and active cultures" on the label.)

"Yogurt has bacteria, which replenishes the normal flora within the gastrointestinal tract so it's healthy," Dr. McCashland says.

Kimchi: Best

Kimchi is a Korean favorite usually made with cabbage, radish, or onion, along with lots of spices. The main ingredient is usually cabbage, which promotes the growth of healthy bacteria in the colon.

And cabbage is a type of fiber that's not digested, so it helps eliminate waste, keeping bowel movements regular, Anderson says. Sauerkraut is good for the same reasons.

This dish can be spicy, however, so it might not be a good option if you’ve found that spicy foods trigger digestive problems for you.

Lean meat and fish: Best

If you're going to eat meat, go for chicken, fish, and other lean meats—they'll go down a lot easier than a juicy steak.

"Red meats tend to be fattier," Anderson says. "Your body can handle lean meats and fish and chicken a whole lot better than prime rib."

And lean meats and fish have not been associated with an increased risk of colon cancer like high-fat red meats have.

Whole grains: Best

Whole grains, such as whole-wheat bread, oats, and brown rice, are a good source of fiber, which helps digestion.

"If there's one thing America lacks, it's fiber," Anderson says. "We need 20 to 30 grams a day and we maybe get 12."

Fiber also can help you feel full and lower cholesterol, but it can cause bloating, gas, and other problems in people who quickly ramp up their intake—it's better to take it slow when consuming more. And wheat grains are a no-no for those with celiac disease or gluten intolerance.

Bananas: Best

Bananas help restore normal bowel function, especially if you have diarrhea (say, from too much alcohol).

And they restore electrolytes and potassium that may be lost due to runny stool. This fruit also has lots of fiber to aid digestion. "A banana a day is what I always say," Anderson says.

Ginger: Best

This spice has been used for thousands of years as a safe way to relieve nausea, vomiting, motion sickness, morning sickness, gas, loss of appetite, and colic.

But it's best to consume it in moderation. High doses of ginger can backfire; more than 2 to 4 grams per day can cause heartburn.

[via Health Magazine]

Food Items Commonly Mistaken For 'Health Foods'

The food processing industry and its raw food supplier allies have been clever at marketing their products as healthy while attacking the foods they replace as unhealthy. And it has worked both ways.

Saturated fats including coconut oil and real butter were demonized as obesity producers and heart health hazards while trans-fatty acid hydrogenated vegetable oils and margarine were marketed as substitutes that prevented both obesity and heart attacks.

All were lies marketed without intervention from the the Federal Trade Commission (FTA) or the Food and Drug Administration (FDA).

Yet both agencies are quick to jump on scientifically confirmed health claims from whole food providers such as those who grow and distribute cherries and walnuts (http://www.naturalnews.com/029698_censorship_FDA.html).

So we are forced to separate fact from fiction and see our way through the blizzard of lies and contradictions within the health foods field. As basic rules, moderation and different foods for different folks makes sense.

But marketing disinformation has vaulted questionable foods into undeserved health food status.

Foods to avoid that are marketed as health foods

Canola oil is not a healthy substitute for olive oil even if you can find an organic cold pressed version of it without GMO contamination. It's ubiquitous in processed foods and health food stores cafes because its cheap.

Up until the 1970s, there was no such thing as canola. They were originally only rapeseed plants that produced a highly toxic oil suitable for industrial purposes.

Through a nationally funded Canadian effort to stimulate its agricultural export commerce, the rapeseed was genetically engineered to remove most of its toxic erucic acid.

Dr. Baldur Stefansson and his team at the University of Manitoba were the early pioneers of plant genetic engineering by creating LEAR (Low Eucic Acid Rapeseed) in a lab in lieu of normal generational plant hybrid breeding.

The more marketable name Canola was synthesized from Canadian oil (http://www.naturalnews.com/029516_canola_oil_fraud.html).

Dr. Stefansson went on to join Monsanto to develop glyphosate resistant Roundup Ready canola seeds that have almost eliminated non-GMO canola from agriculture. (1)

Questioning soy is comparable to kicking a hornet's nest. It's pro and con camps are uncompromising. Here are some facts. Soy is not consumed as a meat or milk substitute in Asia. It's a moderately eaten side dish that is usually fermented.

Traditional Ayurveda medicine frowns on soy's digestibility unless it is fermented. Tempeh, natto, miso, and some soy sauces are fermented. Most soy is processed and GMO for starters. Roundup Ready soy plants can pass on the most toxic form of glyphosate herbicide ever.

Be wary and cautious with fish and other sea foods. There has already existed a lot of mercury and PBC contamination of seafood. That's been joined by BP's Gulf oil and Corexit contamination and Fukushima's nuclear disaster spilling into the Pacific.

Farmed fish and shrimp are akin to factory farmed beef and pork, full of antibiotics to keep overcrowded and poorly fed creatures from becoming diseased.

Here's a list of relative mercury contamination in wild fish (http://www.nrdc.org/health/effects/mercury/walletcard.pdf).

Agave nectar is another hornet's nest. One side claims it's a traditionally used and naturally derived syrup from agave plants. The other side claims it's not traditional and that it's processed from the plant to leave out the fiber that would make its high fructose level less harmful.

It cannot be disputed that agave's fructose level is high, and the liver does have issues processing concentrated amounts of fructose beyond what normally appears in whole fruits.

Let's just say it would be wise to stick with raw organic honey, molasses, and organic maple syrup as sweet and healthy syrups.

[via Natural News, sources Green Cradle, Kimberly Snyder]

7 Foods You Should Always Avoid

Clean eating means choosing fruits, vegetables, and meats that are raised, grown, and sold with minimal processing.

Often they're organic, and rarely (if ever) should they contain additives. But in some cases, the methods of today's food producers are neither clean nor sustainable. The result is damage to our health, the environment, or both. So we decided to take a fresh look at food through the eyes of the people who spend their lives uncovering what's safe—or not—to eat. We asked them a simple question: "What foods do you avoid?" Their answers don't necessarily make up a "banned foods" list. But reaching for the suggested alternatives might bring you better health—and peace of mind.

1. Canned Tomatoes

Fredrick Vom Saal, PhD, an endocrinologist at the University of Missouri who studies bisphenol-A, gives us the scoop:

The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people's body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. "You can get 50 mcg of BPA per liter out of a tomato can, and that's a level that is going to impact people, particularly the young," says vom Saal. "I won't go near canned tomatoes."

The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe's and Pomi.

Budget tip: If your recipe allows, substitute bottled pasta sauce for canned tomatoes. Look for pasta sauces with low sodium and few added ingredients, or you may have to adjust the recipe.

2. Corn-Fed Beef

Joel Salatin, co-owner of Polyface Farms and author of half a dozen books on sustainable farming, gives us the scoop:

The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. But more money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. "We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure," says Salatin.

The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers' markets, and nationally at Whole Foods. It's usually labeled because it demands a premium, but if you don't see it, ask your butcher.

Budget tip: Cuts on the bone are cheaper because processors charge extra for deboning. You can also buy direct from a local farmer, which can be as cheap as $5 per pound. To find a farmer near you, search allorganiclinks.com.

3. Microwave Popcorn

Olga Naidenko, PhD, a senior scientist for the Environmental Working Group, gives us the scoop:

The problem: Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize—and migrate into your popcorn. "They stay in your body for years and accumulate there," says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.

The solution: Pop natural kernels the old-fashioned way: in a skillet. For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes, or soup mix.

Budget tip: Popping your own popcorn is dirt cheap.

4. Non-Organic Potatoes

Jeffrey Moyer, chair of the National Organic Standards Board, gives us the scoop:

The problem: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes—the nation's most popular vegetable—they're treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they're dug up, the potatoes are treated yet again to prevent them from sprouting. " Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won't," says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). "I've talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals."

The solution: Buy organic potatoes. Washing isn't good enough if you're trying to remove chemicals that have been absorbed into the flesh.

Budget tip: Organic potatoes are only $1 to $2 a pound, slightly more expensive than conventional spuds.

5. Farmed Salmon

David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany and publisher of a major study in the journal Science on contamination in fish, gives us the scoop:

The problem: Nature didn't intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT. According to Carpenter, the most contaminated fish come from Northern Europe, which can be found on American menus. "You could eat one of these salmon dinners every 5 months without increasing your risk of cancer," says Carpenter, whose 2004 fish contamination study got broad media attention. "It's that bad." Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get dosed with the same drugs and chemicals.

The solution: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it's farmed. There are no commercial fisheries left for wild Atlantic salmon.

Budget tip: Canned salmon, almost exclusively from wild catch, can be found for as little as $3 a can.

6. Milk Produced with Artificial Hormones

Rick North, project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society, gives us the scoop:

The problem: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. "When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract," says North. As it turns out, the casein in milk protects most of it, according to several independent studies. "There's not 100% proof that this is increasing cancer in humans," admits North. "However, it's banned in most industrialized countries."

The solution: Check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These phrases indicate rBGH-free products.

Budget tip: Try your grocer's private label, but make sure it does not use rBGH.

7. Conventional Apples

Mark Kastel, former executive for agribusiness and codirector of the Cornucopia Institute, a farm-policy research group that supports organic foods, gives us the scoop:

The problem: If fall fruits held a "most doused in pesticides contest," apples would win. Why? They are individually grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don't develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But Kastel counters that it's just common sense to minimize exposure by avoiding the most doused produce, like apples. "Farm workers have higher rates of many cancers," he says. And increasing numbers of studies are starting to link a higher body burden of pesticides (from all sources) with Parkinson's disease.

The solution: Buy organic apples.

Budget tip: If you can't afford organic, be sure to wash and peel them. But Kastel personally refuses to compromise. "I would rather see the trade-off being that I don't buy that expensive electronic gadget," he says. "Just a few of these decisions will accommodate an organic diet for a family."

[via Prevention]

Top 10 Worst GMO Foods

Genetically modified foods (GMO foods) have been shown to cause harm to humans, animals, and the environment, and despite growing opposition, more and more foods continue to be genetically altered. It’s important to note that steering clear of these foods completely may be difficult, and you should merely try to find other sources than your big chain grocer. If produce is certified USDA-organic, it’s non-GMO (or supposed to be!) Also, seek out local farmers and booths at farmer’s markets where you can be ensured that the crops aren’t GMO. Even better, if you are so inclined: Start organic gardening and grow them yourself. Until then, here are the top 10 worst GMO foods for your “do not eat” GMO foods list (in no particular order).

Corn

One of the most prominent GMO foods, avoiding corn is a no-brainer. If you’ve watched any food documentary, you know corn is highly modified. “As many as half of all U.S. farms growing corn for Monsanto are using genetically modified corn,” and much of it is intended for human consumption. Monsanto’s GMO corn has been tied to numerous health issues, including weight gain and organ disruption.

Soy

Found in tofu, vegetarian products, soybean oil, soy flour, and numerous other products, soy is also modified to resist herbicides. As of now, biotech giant Monsanto still has a tight grasp on the soybean market, with approximately 90 percent of soy being genetically engineered to resist Monsanto’s herbicide Roundup. In one single year, 2006, there was 96.7 million pounds of glyphosate sprayed on soybeans alone. According to one report, "[a]fter feeding hamsters for two years over three generations, those on the GM diet, and especially the group on the maximum GM soy diet, showed devastating results. By the third generation, most GM soy-fed hamsters lost the ability to have babies. They also suffered slower growth, and a high mortality rate among the pups."

Sugar

Sugar from genetically modified sugar beets hit the market in the U.S. in 2009. They were modified by the Monsanto Corporation to be resistant to the company's Roundup herbicide. In 2010 a group of Oregon farmers sued to stop planting that year of Monsanto's genetically altered sugar beets over fears the crops could cross-contaminate other nearby fields.

Aspartame

An artificial sweetener found in a number of products, aspartame - discovered by accident in 1965 by a chemist testing an anti-ulcer drug - accounts for as many as 75 percent of adverse reactions to food additives reported to the Food and Drug Administration (FDA), according to some reports. Some seizures and even some deaths have been blamed on aspartame.

Papayas

This one may come as a surprise to all of you tropical-fruit lovers. GMO papayas have been grown in Hawaii for consumption since 1999, designed to combat the Papaya Ringspot Virus. Though they can’t be sold to countries in the European Union, they are welcome with open arms in the U.S. and Canada.

Canola

This is probably one of the most misunderstood, misguided "healthy" food choices out there right now, but there is little about canola - and similar oils - that is good for you. Extracted from rapeseed, canola oil and others must be chemically removed from the seeds, then deodorized and altered, in order to be utilized in foods. They are among the most chemically altered foods in our diets.

Cotton

Considered a food item because its oil can be consumed, cotton - in particular, genetically modified Bt cotton, common to India and China - has damaging consequences. According to recent Chinese research, while Bt cotton is capable of killing bollworms without the use of insecticides, its decreased use has increased the presence of other crop-harming pests. Also, Bt cotton production has been linked to drastic depletion of soil nutrients and lower crop yields, as well as much higher water requirements.

Dairy

A disturbingly high number - as many as one-fifth - of dairy cows in the U.S. today are given growth hormones to increase milk production, a figure that has been rising since the FDA approved a genetically engineered recombinant bovine growth hormone known as rbGH or rbST for use in dairy cows in 1993. While said to boost production by 5-15 percent, scientists have expressed concern that the increased levels of IGF-1 (insulin growth factors-1) from hormone-treated cows may boost the risks of colon and breast cancer. Since 2008, Hiland Dairy has stopped using milk from dairy farmers who inject their cows with growth hormone.

Zucchini

It goes without saying that many biotech companies say genetically modified foods are safe for you, but as GMO science expands, reseachers are finding more evidence that such foods can harm your health. One of those is zucchini. While not as potentially harmful as other GM foods, zucchini is nonetheless "engineered" to resist some strains of virus.

Yellow squash 

Like zucchini, yellow squash is also a fast-rising GMO crop in the U.S., and as such, should cause you concern. If you like squash - and scores of Americans do - check out a farmer's market that doesn't sell GMO squash or grow your own using non-modified seed.

The dangers of some of these foods are well-known. The Bt toxin being used in GMO corn, for example, was recently detected in the blood of pregnant women and their babies. But perhaps more frightening are the risks that are still unknown. Even while these foods should be on your GMO foods list so that they are avoided, you can buy 100% organic to be safest.

With little regulation and safety tests performed by the companies doing the genetic modifications themselves, we have no way of knowing for certain what risks these lab-created foods pose to us outside of what we already know.

The best advice: steer clear of them altogether.

[via Real Farmacy, Natural News]