The Sugar-Free, Wheat-Free Diet

People are different. What works for one person may not work for the next.

Low-carb diets have received lots of praise in the past, and many people believe them to be a potential solution to some of the world's biggest health problems.

However, the truth is that low-carb isn't for everyone.

Some people don't want to eat low-carb, others don't feel good doing it or simply don't need it.

Also, those who are physically active and do a lot of anaerobic work like sprinting or lifting weights need more carbs in their diet to function optimally.

This article presents a healthy alternative to low-carb diets.

The Context of Carbohydrates

Carbohydrates are a controversial macronutrient.

Some say it’s an essential part of the diet, critical for the brain and should make up more than half of your calorie intake, while others regard it as little more than poison.

As often, the truth depends on context.

People who already are obese, diabetic or show other signs of metabolic disturbances often associated with a Western diet, would probably benefit from eating a low-carb, high-fat diet.

At the very least, evidence suggests that this type of diet is more effective than the low-fat diet still frequently recommended (1, 2, 3).

However, for people without metabolic problems, who are relatively healthy and active, a low-carb diet may be entirely unnecessary.

Though removing all carbs may be necessary to reverse the metabolic dysfunction associated with metabolic syndrome and obesity, avoiding the worst carbs may be enough to prevent these problems in the first place.

SUMMARYMany people with obesity or diabetes may benefit from limiting their carb intake or following a low-carb diet. For healthy individuals, this type of diet may be entirely unnecessary.

Good Carbs, Bad Carbs

Many populations have lived healthy lives as long as they ate real, unprocessed foods, regardless of carb content.

The Okinawans and Kitavans are two examples of populations with high-carb diets and excellent health.

These people remained healthy until modern foods like sugar and refined carbs were introduced.

Several populations in Asia also consumed diets high in carbs, while maintaining exceptional health, at least compared to the average American.

This implies that it’s not the carbs per se that cause problems, but rather the bad carbs, along with the various junk foods that characterize the Western diet.

If you're healthy and active, there's no real reason for you to avoid healthier carb sources like potatoes, fruits and whole grains.

SUMMARYAvoid refined carbs like white flour and sugar. However, for healthy people, there is no compelling reason to avoid unrefined carbs from whole foods.

The Sugar-Free, Wheat-Free Diet

Many people consider sugar and refined wheat flour to be among the worst foods in the human diet.

Some of the health benefits of low-carb and paleo diets stem from the fact that they eliminate these two, along with trans fats and other unhealthy components of processed foods.

The sugar-free, wheat-free diet is comparable to a paleo diet but combined with full-fat dairy and healthier carb sources.

The focus is on quality food — choosing good sources of fat, protein and carbs.

• Rule #1: Avoid added sugars.
• Rule #2: Avoid refined wheat.
• Rule #3: Avoid trans fats.
• Rule #4: Don't drink calories (no sodas, fruit juices).
• Rule #5: Eat real, unprocessed foods.

By sticking to these rules, you automatically avoid most sources of refined carbs in your diet.

SUMMARYThe sugar-free, wheat-free diet focuses on whole foods and avoids processed foods, especially those containing added sugar, trans fat or refined wheat.

What Foods to Eat

It’s important to choose real, unprocessed foods that resemble something you might find in nature.

Just like before, you can eat meat, fish, eggs, fruits, full-fat dairy products, vegetables, nuts and seeds.

But now you can add healthy carbs into the mix:

• Tubers: Potatoes, sweet potatoes, taro, etc.
• Whole grains: Rice, oats, quinoa, etc.
• Fruits: Bananas, apples, oranges, pears, berries, etc.
• Vegetables: Broccoli, cauliflower, carrots, etc.

Though potatoes are out of the question on a low-carb diet and likely a bad choice for those who are carb sensitive, they're otherwise an excellent, highly nutritious and very filling food.

Simply avoid deep-fried potato products like french fries and chips.

SUMMARYThere are plenty of whole carb sources to choose from, including potatoes, oats, apples, oranges, berries, broccoli and carrots.

The Bottom Line

For people who are and want to stay healthy, regular exercise and avoiding most processed food is an excellent strategy.

You don’t have to follow a low-carb diet. The sugar-free, wheat-free diet, focuses on whole, real foods, which allows you to maintain your health.

It doesn't get much simpler than that.

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The Gut-Brain Connection: How it Works and The Role of Nutrition

Have you ever had a gut feeling or butterflies in your stomach?

These sensations emanating from your belly suggest that your brain and gut are connected.

What’s more, recent studies show that your brain affects your gut health and your gut may even affect your brain health.

The communication system between your gut and brain is called the gut-brain axis.

This article explores the gut-brain axis and foods that are beneficial to its health.

How Are the Gut and Brain Connected?

The gut-brain axis is a term for the communication network that connects your gut and brain (1, 2, 3).

These two organs are connected both physically and biochemically in a number of different ways.

The Vagus Nerve and the Nervous System

Neurons are cells found in your brain and central nervous system that tell your body how to behave. There are approximately 100 billion neurons in the human brain (4).

Interestingly, your gut contains 500 million neurons, which are connected to your brain through nerves in your nervous system (5).

The vagus nerve is one of the biggest nerves connecting your gut and brain. It sends signals in both directions (6, 7).

For example, in animal studies, stress inhibits the signals sent through the vagus nerve and also causes gastrointestinal problems (8).

Similarly, one study in humans found that people with irritable bowel syndrome (IBS) or Crohn’s disease had reduced vagal tone, indicating a reduced function of the vagus nerve (9).

An interesting study in mice found that feeding them a probiotic reduced the amount of stress hormone in their blood. However, when their vagus nerve was cut, the probiotic had no effect (10).

This suggests that the vagus nerve is important in the gut-brain axis and its role in stress.

Neurotransmitters

Your gut and brain are also connected through chemicals called neurotransmitters.

Neurotransmitters produced in the brain control feelings and emotions.

For example, the neurotransmitter serotonin contributes to feelings of happiness and also helps control your body clock (11).

Interestingly, many of these neurotransmitters are also produced by your gut cells and the trillions of microbes living there. A large proportion of serotonin is produced in the gut (12).

Your gut microbes also produce a neurotransmitter called gamma-aminobutyric acid (GABA), which helps control feelings of fear and anxiety (13).

Studies in laboratory mice have shown that certain probiotics can increase the production of GABA and reduce anxiety and depression-like behavior (14).

Gut Microbes Make Other Chemicals That Affect the Brain

The trillions of microbes that live in your gut also make other chemicals that affect how your brain works (15).

Your gut microbes produce lots of short-chain fatty acids (SCFA) such as butyrate, propionate and acetate (16).

They make SCFA by digesting fiber. SCFA affect brain function in a number of ways, such as reducing appetite.

One study found that consuming propionate can reduce food intake and reduce the activity in the brain related to reward from high-energy food (17).

Another SCFA, butyrate, and the microbes that produce it are also important for forming the barrier between the brain and the blood, which is called the blood-brain barrier (18).

Gut microbes also metabolize bile acids and amino acids to produce other chemicals that affect the brain (15).

Bile acids are chemicals made by the liver that are normally involved in absorbing dietary fats. However, they may also affect the brain.

Two studies in mice found that stress and social disorders reduce the production of bile acids by gut bacteria and alter the genes involved in their production (19, 20).

Gut Microbes Affect Inflammation

Your gut-brain axis is also connected through the immune system.

Gut and gut microbes play an important role in your immune system and inflammation by controlling what is passed into the body and what is excreted (21).

If your immune system is switched on for too long, it can lead to inflammation, which is associated with a number of brain disorders like depression and Alzheimer’s disease (22).

Lipopolysaccharide (LPS) is an inflammatory toxin made by certain bacteria. It can cause inflammation if too much of it passes from the gut into the blood.

This can happen when the gut barrier becomes leaky, which allows bacteria and LPS to cross over into the blood.

Inflammation and high LPS in the blood have been associated with a number of brain disorders including severe depression, dementia and schizophrenia (23)

SUMMARYYour gut and brain are connected physically through millions of nerves, most importantly the vagus nerve. The gut and its microbes also control inflammation and make many different compounds that can affect brain health.

Probiotics, Prebiotics and the Gut-Brain Axis

Gut bacteria affect brain health, so changing your gut bacteria may improve your brain health.

Probiotics are live bacteria that impart health benefits if eaten. However, not all probiotics are the same.

Probiotics that affect the brain are often referred to as “psychobiotics” (24).

Some probiotics have been shown to improve symptoms of stress, anxiety and depression (25, 26).

One small study of people with irritable bowel syndrome and mild-to-moderate anxiety or depression found that taking a probiotic called Bifidobacterium longum NCC3001 for six weeks significantly improved symptoms (27).

Prebiotics, which are typically fibers that are fermented by your gut bacteria, may also affect brain health.

One study found that taking a prebiotic called galactooligosaccharides for three weeks significantly reduced the amount of stress hormone in the body, called cortisol (28).

SUMMARYProbiotics that affect the brain are also called psychobiotics. Both probiotics and prebiotics have been shown to reduce levels of anxiety, stress and depression.

What Foods Help the Gut-Brain Axis?

A few groups of foods are specifically beneficial for the gut-brain axis.

Here are some of the most important ones:

• Omega-3 fats: These fats are found in oily fish and also in high quantities in the human brain. Studies in humans and animals show that omega-3s can increase good bacteria in the gut and reduce risk of brain disorders (29, 30, 31).
• Fermented foods: Yogurt, kefir, sauerkraut and cheese all contain healthy microbes such as lactobacilli. Fermented foods have been shown to alter brain activity (32).
• High-fiber foods: Whole grains, nuts, seeds, fruits and vegetables all contain prebiotic fibers that are good for your gut bacteria. Prebiotics can reduce stress hormone in humans (33).
• Polyphenol-rich foods: Cocoa, green tea, olive oil and coffee all contain polyphenols, which are plant chemicals that are digested by your gut bacteria. Polyphenols increase healthy gut bacteria and may improve cognition (34, 35).
• Tryptophan-rich foods: Tryptophan is an amino acid that is converted into the neurotransmitter serotonin. Foods that are high in tryptophan include turkey, eggs and cheese.

SUMMARYA number of foods such as oily fish, fermented foods and high-fiber foods may help increase the beneficial bacteria in your gut and improve brain health. 

The Bottom Line

The gut-brain axis refers to the physical and chemical connections between your gut and brain.

Millions of nerves and neurons run between your gut and brain. Neurotransmitters and other chemicals produced in your gut also affect your brain.

By altering the types of bacteria in your gut, it may be possible to improve your brain health.

Omega-3 fatty acids, fermented foods, probiotics and other polyphenol-rich foods may improve your gut health, which may benefit the gut-brain axis.

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The 12 Best Ways to Improve Your Digestion Naturally

 

Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation or diarrhea.

However, when these symptoms occur frequently, they can cause major disruptions to your life.

Fortunately, diet and lifestyle changes can have a positive impact on your gut health.

Here are 12 evidence-based ways to improve your digestion naturally.

1. Eat Real Food

The typical Western diet — high in refined carbs, saturated fat and food additives — has been linked to an increased risk of developing digestive disorders (1).

Food additives, including glucose, salt and other chemicals, have been suggested to contribute to increased gut inflammation, leading to a condition called leaky gut (2).

Trans fats are found in many processed foods. They’re well-known for their negative effects on heart health but have also been associated with an increased risk of developing ulcerative colitis, an inflammatory bowel disease (3).

What’s more, processed foods like low-calorie drinks and ice creams often contain artificial sweeteners, which may cause digestive problems.

One study found that eating 50 grams of the artificial sweetener xylitol led to bloating and diarrhea in 70% of people, while 75 grams of the sweetener erythritol caused the same symptoms in 60% of people (4).

Studies have also shown that artificial sweeteners and sugar alcohols decrease the number of healthy gut bacteria and increase the number of harmful gut bacteria (4, 5, 6).

Gut bacteria imbalances have been linked to irritable bowel syndrome (IBS) and irritable bowel diseases like ulcerative colitis and Crohn’s disease (7).

Fortunately, scientific evidence suggests that diets high in nutrients protect against digestive diseases (8).

Therefore, eating a diet based on whole foods and limiting the intake of processed foods may be best for optimal digestion.

SUMMARYDiets high in processed foods have been linked to a higher risk of digestive disorders. Eating a diet low in food additives, trans fats and artificial sweeteners may improve your digestion and protect against digestive diseases.

2. Get Plenty of Fiber

It’s common knowledge that fiber is beneficial for good digestion.

Soluble fiber absorbs water and helps add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along (9).

Soluble fiber is found in oat bran, legumes, nuts and seeds, while vegetables, whole grains and wheat bran are good sources of insoluble fiber.

A high-fiber diet has been linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis and IBS (10).

Prebiotics are another type of fiber that feed your healthy gut bacteria. Diets high in this fiber have been shown to reduce the risk of inflammatory bowel conditions (8).

Prebiotics are found in many fruits, vegetables and grains.

SUMMARYA high-fiber diet promotes regular bowel movements and may protect against many digestive disorders. Three common types of fiber are soluble and insoluble fiber, as well as prebiotics.

3. Add Healthy Fats to Your Diet

Good digestion may require eating enough fat. Fat helps you feel satisfied after a meal and is often needed for proper nutrient absorption.

It also keeps food moving smoothly through your digestive tract. Interestingly, increasing your fat consumption has been shown to relieve constipation (11, 12).

If you experience frequent constipation, adding more fat to your diet may help you get some relief.

Additionally, studies have shown that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis (3, 13).

Foods high in beneficial omega-3 fatty acids include flaxseeds, chia seeds, nuts (especially walnuts), as well as fatty fish like salmon, mackerel and sardines (14, 15).

SUMMARYFat keeps food moving smoothly through your digestive system. What’s more, omega-3 fatty acids reduce inflammation, which may prevent inflammatory bowel diseases.

4. Stay Hydrated

Low fluid intake is a common cause of constipation (16, 17).

Experts recommend drinking 50–66 ounces (1.5–2 liters) of non-caffeinated fluids per day to prevent constipation. However, you may need more if you live in a warm climate or exercise strenuously (17).

In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages such as seltzer water.

On the other hand, be careful not to drink too much with meals, as this can dilute your stomach’s natural acids. Taking small sips with meals is fine, but avoid downing a large amount of water right before a meal.

Another way to help meet your fluid intake needs is to include fruits and vegetables that are high in water, such as cucumber, zucchini, celery, tomatoes, melons, strawberries, grapefruit and peaches (18, 19).

SUMMARYInsufficient fluid intake is a common cause of constipation. Increase your water intake by drinking non-caffeinated beverages and eating fruits and vegetables that have a high water content.

5. Manage Your Stress

Stress can wreak havoc on your digestive system.

It has been associated with stomach ulcers, diarrhea, constipation and IBS (20, 21, 22, 23).

Stress hormones directly affect your digestion. When your body is in fight-or-flight mode, it thinks you don’t have time to rest and digest. During periods of stress, blood and energy are diverted away from your digestive system.

Additionally, your gut and brain are intricately connected — what affects your brain may also impact your digestion (22, 24, 25).

Stress management, meditation and relaxation training have all been shown to improve symptoms in people with IBS (26).

Other studies have found that cognitive behavioral therapy, acupuncture and yoga have improved digestive symptoms (27).

Therefore, incorporating stress management techniques, such as deep belly breathing, meditation or yoga, may improve not only your mindset but also your digestion.

SUMMARY

6. Eat Mindfully

It’s easy to eat too much too quickly if you’re not paying attention, which can lead to bloating, gas and indigestion.

Mindful eating is the practice of paying attention to all aspects of your food and the process of eating (28).

Studies have shown that mindfulness may reduce digestive symptoms in people with ulcerative colitis and IBS (29).

To eat mindfully:

• Eat slowly.
• Focus on your food by turning off your TV and putting away your phone.
• Notice how your food looks on your plate and how it smells.
• Select each bite of food consciously.
• Pay attention to the texture, temperature and taste of your food.

SUMMARYEating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, may help prevent common digestive issues such as indigestion, bloating and gas.

7. Chew Your Food

Digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down.

Poor chewing has been linked to decreased nutrient absorption (30).

When you chew your food thoroughly, your stomach has to do less work to turn the solid food into the liquid mixture that enters your small intestine.

Chewing produces saliva, and the longer you chew, the more saliva is made. Saliva helps start the digestive process in your mouth by breaking down some of the carbs and fats in your meal.

In your stomach, saliva acts as a fluid, which is mixed with the solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly ensures that you have plenty of saliva for digestion. This may help prevent symptoms such as indigestion and heartburn.

What’s more, the act of chewing has even been shown to reduce stress, which may also improve digestion (31).

SUMMARYChewing food thoroughly breaks it down so that it can be digested more easily. The act also produces saliva, which is needed for proper mixing of food in your stomach.

8. Get Moving

Regular exercise is one of the best ways to improve your digestion.

Exercise and gravity help food travel through your digestive system. Therefore, taking a walk after a meal may assist your body in moving things along.

Regular exercise may be beneficial for your digestion as well.

One study in healthy people showed that moderate exercise, such as cycling and jogging, increased gut transit time by nearly 30% (32).

In another study in people with chronic constipation, a daily exercise regimen including 30 minutes of walking significantly improved symptoms (33).

Additionally, studies suggest that exercise may reduce symptoms of inflammatory bowel diseases due to anti-inflammatory effects, such as decreasing inflammatory compounds in your body (34, 35).

SUMMARYExercise may improve your digestion and reduce symptoms of constipation. It can also help reduce inflammation, which may be beneficial in preventing inflammatory bowel conditions.

9. Rebalance Your Stomach Acid

Stomach acid is necessary for proper digestion. Without enough acid, you may experience symptoms of nausea, acid reflux, heartburn or indigestion.

Low stomach acid levels can be caused by the overuse of over-the-counter or prescription acid-reducing medications (36).

Other causes may be stress, eating too quickly, age and a diet high in processed foods.

Apple cider vinegar is one simple way to increase your stomach acid. However, drinking the vinegar straight may be too harsh on your digestive tract, so it’s best to dilute 1–2 teaspoons (5–10 ml) in a small glass of water and drink it immediately before a meal.

Alternatively, one study showed that chewing a gum containing apple cider vinegar reduced symptoms of heartburn after a meal (37).

SUMMARYLow stomach acid may cause digestive symptoms such as nausea, heartburn, indigestion and acid reflux. Drinking 1–2 teaspoons (5–10 ml) of raw apple cider vinegar diluted in a glass of water before meals may help increase your stomach acid.

10. Slow Down and Listen to Your Body

When you’re not paying attention to your hunger and fullness cues, it’s easy to overeat and experience gas, bloating and indigestion.

It’s a commonly held belief that it takes 20 minutes for your brain to realize that your stomach is full.

While there’s not a lot of hard science to back up this claim, it does take time for hormones released by your stomach in response to food to reach your brain (38).

Therefore, taking the time to eat slowly and pay attention to how full you’re getting is one way to prevent common digestive problems.

Additionally, emotional eating negatively impacts your digestion. In one study, people who ate when they were anxious experienced higher levels of indigestion and bloating (39).

Taking the time to relax before a meal may improve your digestive symptoms.

SUMMARYNot paying attention to your hunger and fullness cues and eating when you’re emotional or anxious can negatively impact digestion. Taking time to relax and pay attention to your body’s cues may help reduce digestive symptoms after a meal.

11. Ditch Bad Habits

You know that bad habits such as smoking, drinking too much alcohol and eating late at night aren’t great for your overall health.

And, in fact, they may also be responsible for some common digestive issues.

Smoking

Smoking nearly doubles the risk of developing acid reflux (40).

Furthermore, studies have shown that quitting smoking improves these symptoms (41).

This bad habit has also been associated with stomach ulcers, increased surgeries in people with ulcerative colitis and gastrointestinal cancers (42, 43, 44).

If you have digestive issues and smoke cigarettes, keep in mind that quitting may be beneficial.

Alcohol

Alcohol can increase acid production in your stomach and may lead to heartburn, acid reflux and stomach ulcers.

Excessive alcohol consumption has been linked to bleeding in the gastrointestinal tract (45).

Alcohol has also been associated with inflammatory bowel diseases, leaky gut and harmful changes in gut bacteria (46).

Reducing your consumption of alcohol may help your digestion.

Late-Night Eating

Eating late at night and then lying down to sleep can lead to heartburn and indigestion.

Your body needs time to digest, and gravity helps keep the food you eat moving in the right direction.

Additionally, when you lie down, the contents of your stomach may rise up and cause heartburn. Lying down after eating is strongly associated with an increase in reflux symptoms (47).

If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed, to give the food time to move from your stomach to your small intestine.

SUMMARYBad habits such as smoking, drinking too much alcohol and eating late at night can cause digestive issues. To improve digestion, try to avoid these damaging habits.

12. Incorporate Gut-Supporting Nutrients

Certain nutrients may help support your digestive tract.

Probiotics

Probiotics are beneficial strains of bacteria that support digestion by increasing the number of healthy bacteria in your gut.

These healthy bacteria assist in digestion by breaking down indigestible fibers that can otherwise cause gas and bloating.

Studies have shown that probiotics may improve symptoms of bloating, gas and pain in people with IBS (48).

What’s more, they may improve symptoms of constipation and diarrhea (49, 50).

Probiotics are found in fermented foods such as sauerkraut, kimchi and miso, as well as yogurts that have live and active cultures.

They’re also available in capsule form. A good general probiotic supplement will contain a mix of strains including Lactobacillus and Bifidobacterium.

Glutamine

Glutamine is an amino acid that supports gut health. It has been shown to reduce intestinal permeability (leaky gut) (51).

You can increase your glutamine levels by eating foods such as turkey, soybeans, eggs and almonds (52).

Glutamine can also be taken in supplement form, but talk to your healthcare practitioner first to ensure that it’s an appropriate treatment strategy for you

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