According to Food Allergy Resource and Education (FARE), approximately 32 million people in the U.S. have food allergies. They’re not just so-called “picky eaters”; they face legitimate health problems if they eat certain foods. Gluten (the protein in wheat and other cereal grains) and nut allergies are among the most common and frustrating, since grains and nuts are widely used as ingredients in other dishes—some of which you might never expect (nuts in your vanilla ice cream, for instance).

About two-and-a-half million people can’t handle wheat, and gluten is a major contributing factor. One in 100 people worldwide is believed to have celiac disease, a severe form of gluten intolerance that falls under the banner of an auto-immune disorder. For these people, consuming gluten will actually result in damage to the intestine.

Meanwhile, more than six million people have a reaction to peanuts (technically a legume), and nearly four million need to avoid tree nuts.

If you count yourself as a member of any one of the above groups, you already know that you have to be careful about what you eat, and how your food is prepared. But you may not be aware of how many delicious—and healthy—options you still have, especially when you’re looking for a quick bite between meals. With the help of a dietician and a recipe whiz, we came up with five different gluten-free and nut-free snacks that taste great, and help you stay fit.

What Foods Should Be Avoided?

Going gluten-free means saying no to wheat, barley, and rye, and all the foods and food ingredients that can be made from them. When you add them up, it’s a long list that includes (but is NOT limited to):

• Baked goods
• Beer
• Bread
• Brewer’s yeast
• Cereals
• Condiments
• Granola
• Meat substitutes
• Milkshakes
• Pasta
• Salad dressings
• Sauces
• Soups
• Spice blends
• Syrups
• Tortillas/wraps
• Wine coolers

Of course, gluten-free options do exist for many foods, but by and large, a gluten-free diet will be devoid of what you see above. Even food coloring can be an allergen, as it’s often made from barley. One should also watch out for oats. While they’re naturally gluten-free, oats are often grown near wheat, barley, or rye, and, as a result, they can become contaminated by them. Make sure that any oats you consume are guaranteed gluten-free on the food label.

Avoiding tree nuts will have you waving off…

• Almonds
• Brazil nuts
• Cashews
• Coconut
• Curries (They often contain ground almonds)
• Hazelnuts
• Honey (Some nut species are pollinated by bees)
• Macadamia nuts
• Nut butters
• Nut milks
• Pecans
• Pistachios
• Walnuts

Be wary of cold cuts (such as mortadella), energy bars, flavored coffees, marinades, pastries, and sauces (including barbecue) too. All can and often do contain some tree nuts as additives. Certain ethnic foods, such as Chinese, Indian, and Thai, also contain nuts.

If you have an intolerance to peanuts, you should steer clear of the following:

• Beer nuts
• Chili
• Cold-pressed peanut oil (Although highly-refined peanut oil may be OK; ask your doctor)
• Egg rolls
• Enchilada sauce
• Fried foods (Many are cooked in peanut oil)
• Ice cream
• Glazes
• Lupin/Lupine (A flour substitute in gluten-free foods, it’s a legume, like peanuts are, and may provoke a reaction similar to a peanut allergy)
• Marinades
• Mole
• Nut butters (Even if you’re not allergic to tree nuts, nut butters can be exposed to peanuts in processing and pick up their allergens)
• Pancakes
• Pesto

What Nutrition Am I Missing By Cutting Out Gluten and Nuts?

Avoiding gluten and nuts if you’re allergic to them will greatly reduce the risk that you’ll have a bad reaction when you eat something. On the downside, you will increase the likelihood that you don’t get enough of certain vitamins and minerals, if you’re not careful to eat other foods that supply them.

“Nutrients of concern in a gluten-free diet are vitamins D, B12, and folate,” says Shannon Ehrhardt, RD, CSSD, an EXOS Performance Dietitian, “as well as iron, magnesium, calcium, and zinc.” But you can cover these needs by consistently eating some of the following.

For vitamin D: egg yolks, mushrooms, and salmon

For vitamin B12: beef, clams, eggs, and tuna

For folate: broccoli, Brussels sprouts, chickpeas, and leafy greens

Nut-free diets are often lacking in vitamin E, niacin, magnesium, manganese, and chromium, says Ehrhardt. To make sure you stay topped off on them, eat foods from the lists below.

For vitamin E: avocado, broccoli, butternut squash, kiwi, olive oil, and spinach

For niacin: beef, brown rice, salmon, and tuna

For magnesium: avocado, banana, dark chocolate, legumes (chickpeas, lentils, soy beans, other beans), okra, oysters, salmon, spinach, and tofu

For manganese: black pepper, clams, coffee, legumes, mussels, oysters, rice, and tea

For chromium: fruits, meats, and vegetables

5 High-Protein, Low-Carb Snack Options

Liv Langdon (livoutloud.com), a holistic wellness coach, recipe developer, and photographer, whipped up the following five recipes for amazing snacks that are not only gluten- and nut-free but also high in protein and low in carbs—perfect for active people who want to be lean and strong. They also include many of the foods that Ehrhardt encourages you to include to make sure you get the nutrition that might otherwise go missing with the loss of gluten and nuts.

None of these snacks takes long to prepare. If you’re concerned about having reactions to other foods, such as dairy, or you’re interested in vegan options, Langdon included substitutions to make those adjustments as well.

1. Tuna Salad On Crackers

Prep time: 15 minutes

Serving size: 5 crackers

Yields: 4 servings 

INGREDIENTS

2 cans tuna, chunk light, in water

1 lemon, cut in 2 halves

3 tbsp. avocado oil mayo*

3 tbsp. full-fat Skyr yogurt**

2 tbsp. flat-leaf parsley, finely chopped 

2 tbsp. red onion, finely minced 

⅛ tsp. coriander 

⅛ tsp. garlic powder 

⅛ tsp. white pepper 

⅛ tsp. sea salt

½ avocado, diced

10 brown rice crackers***

10 flax crackers***

*We used Primal Kitchen’s avocado-oil based mayonnaise.

**We used Siggi’s 4% plain Skyr yogurt. If you have a dairy allergy, replace this with the avocado-oil based mayonnaise.

***We used Trader Joe’s gluten-free brown rice crackers.

***We used Flacker’s rosemary flax seed crackers. 

INSTRUCTIONS

Step 1. Drain and rinse the tuna. Transfer to a mixing bowl, and break up any large chunks with a fork. Squeeze ½ lemon on top.

Step 2. Add the mayo, yogurt, parsley, onion, and spices. Mix until well combined and set aside.

Step 3. In a separate mixing bowl, add the diced avocado and squeeze the remaining lemon half over it. Season with salt and pepper, and mash with a fork.

Step 4. Place crackers on a plate. Spread one teaspoon of mashed avocado onto each cracker, then top with tuna. If traveling, keep the tuna salad, mashed avocado, and crackers in separate containers until you’re ready to prepare.

MACROS PER SERVING 

240 calories | 16g fat | 10g carbs | 4g fiber | 6g net carbs | 18g protein

2. Broccoli + Cheese Turkey Bites

Prep time: 15 minutes

Cook time: 20 minutes

Serving size: 2 bites

Yields: 12 bites

INGREDIENTS

Avocado oil (see instructions)

½ tbsp. extra virgin olive oil

½ cup finely diced onion

1 tbsp. minced garlic 

1 bag frozen broccoli

1 lb. organic ground turkey

1 egg

½ tsp. sea salt  

¼ tsp. smoked paprika 

¼ tsp. ground pepper

2 tbsp. chopped parsley

½ cup shredded parmesan cheese

½ cup shredded cheddar cheese

¼ tsp. lemon zest  

INSTRUCTIONS

Step 1. Preheat the oven to 375-degrees Fahrenheit, and turn on the broiler. Spray or wipe a muffin tin with avocado oil to prevent sticking.

Step 2. Place a sauté pan on medium-low heat, and add the olive oil. When hot, add diced onion and minced garlic. Cook until the veggies are softened—about three minutes—then set aside to cool.

Step 3. Steam 2 cups of frozen broccoli. You can use fresh broccoli or frozen steam bags for ease. Drain, let cool, and chop finely.

Step 4. In a large mixing bowl, add the ground turkey, egg, spices, onion-garlic mix, chopped broccoli, parsley, shredded cheese, and lemon zest. Mix until thoroughly combined.

Step 5. Fill about ⅔ of each muffin tin with the turkey mixture. Top with a little more shredded cheese.

Step 6. Bake for 20 minutes, then broil for an additional 3 to 5 minutes, or until the cheese is golden brown. Enjoy warm! These bites are easy to travel with; simply store in a Ziploc baggie or Tupperware container.

MACROS PER SERVING 

270 calories | 16g fat | 2g carbs | 1g fiber | 1g net carbs | 28g protein

3. Pumpkin Spice Protein Shake

Prep time: 5 minutes

Yields: 1 shake

INGREDIENTS

1 scoop Onnit Grass-Fed Whey Isolate Protein, vanilla flavor*

½ cup canned pumpkin puree

½ cup unsweetened vanilla flax milk 

¼ cup Skyr full-fat plain yogurt

¼ tsp. pumpkin pie spice

¼ tsp. ground cinnamon

½ tsp. vanilla extract

½ tbsp. flax meal

1 tsp. pure maple syrup**

1 ½ cups ice

Pinch sea salt

Pumpkin seeds (optional)

*To make the recipe vegan, opt for Onnit Plant-Based Protein powder, vanilla flavor, and remove the yogurt. 

**Flavored or processed maple syrups may not be gluten-free, so get one that’s as pure as possible.

INSTRUCTIONS

Step 1. Add all ingredients to a high-powered blender. Pulse until smooth. Garnish with pumpkin seeds and additional cinnamon if desired, or take it to go!

MACROS PER SERVING 

280 calories | 7g fat | 22g carbs | 5g fiber | 17g net carbs | 33g protein

4. Sunflower Energy Bites

Prep time: 10 minutes 

Fridge time: 15 minutes

Serving size: 2 bites

Yields: 16 bites 

INGREDIENTS

½ cup sunflower seed butter* 

1 scoop Onnit Grass-Fed Whey Isolate Protein, vanilla flavor** 

¼ cup flax meal 

⅓ cup unsweetened dried cranberries

⅓ cup mini dark chocolate chips***

½ tsp. ground cinnamon 

2 tbsp. pumpkin seeds 

3 tbsp. hemp seeds 

2 tbsp. chia seeds 

¼ tsp sea salt 

*Make sure your sunflowers are nut-free. Some sunflowers are processed with equipment that is also used for peanuts, so there is risk of cross contamination.

**To make the recipe vegan, opt for a vegan protein powder, such as Onnit Plant-Based Protein

***We used Enjoy Life mini dark chocolate chips, which are dairy-free, nut-free, and soy-free.

INSTRUCTIONS

Step 1. Line a tray with parchment paper and set aside. Add all ingredients to a medium mixing bowl, and mix with a spoon until thoroughly combined. 

Step 2. Scoop out a spoonful of the mixture and, using your hands, roll into a bite-sized ball. That’s one bite.

Step 3. Place bites on the parchment-lined tray and refrigerate until firm, about 15 minutes. Store in the fridge in an airtight container for up to one week.

MACROS PER SERVING 

340 calories | 24g fat | 19g carbs | 5g fiber | 14g net carbs | 14g protein

5. Chia + Yogurt Parfait

Prep time: 10 minutes 

Fridge time: 30 minutes 

Serving size: 1 parfait

Yields: 2 parfaits

INGREDIENTS

For the chia pudding:

¼ cup chia seeds

1 cup unsweetened rice milk

2 tbsp. organic half + half 

1 tsp. vanilla extract

Sea salt, to taste 

For the yogurt:

1 ⅓ cups full-fat Skyr yogurt

10 drops liquid Stevia, or sweetener of choice (optional)

For the toppings:

2 tbsp. pomegranate seeds

1 kiwi, sliced

1 tbsp. hemp hearts

INSTRUCTIONS

Step 1. Add all ingredients for the chia pudding to an airtight container. Mix until combined. Make sure there aren’t any clumps of chia stuck on the bottom of the jar. Don’t worry about any excess liquid; the chia will soak it up. Store in the fridge for 30 minutes, or until a thick pudding consistency is formed.

Step 2. If desired, mix the yogurt with your sweetener of choice.

Step 3. Layer ½ of the chia pudding on the bottom of a serving glass. Then layer ⅔ cup of yogurt over the pudding. Top with pomegranate seeds, kiwi slices, and hemp hearts for added texture. Repeat with the remaining half of the ingredients. You can prepare this in advance in enclosed mason jars for a quick snack on the go! 

MACROS PER SERVING 

360 calories | 19g fat | 27g carbs | 10g fiber | 17g net carbs | 24g protein

For more recipes from Langdon, follow her on Instagram—@livlangdon

The post 5 Different Gluten-Free & Nut-Free Snacks That Taste Great appeared first on Onnit Academy.

– Dairy-free protein supplements are a good option for those who have trouble digesting the lactose and/or peptides in whey and other dairy-based powders.

– Pea, rice, and hemp are among the best plant-based, dairy-free protein supplements. Good animal-sourced ones include egg white and beef protein isolate.

– Many types of protein powder have been shown to be effective for building muscle, and may be on par with whey in that regard, but they often require larger servings to have the same effect.

– Dairy products have been linked to pimples, but it isn’t clear if they actually cause skin problems.

The Truth About Dairy and Lactose-Free Protein Powder

If you’re sensitive to lactose, or otherwise avoid dairy, it can sometimes seem like the world is made of milk—especially when you’re shopping for a protein supplement. As whey protein has exploded in popularity, most commercial protein powders are dairy-based, and that can leave you feeling like you’re without options, or that the dairy-free ones are inferior.

There are, however, viable dairy-free protein powders out there that can help you build muscle and support your weight management efforts, but you may have to augment them to maximize results. Here’s what you need to know about milk-less muscle supps.

What is Dairy-Free Protein?

A dairy-free protein powder is one that doesn’t come from the milk of lactating animals such as cattle, buffalo, sheep, goats, or camels. As whey and casein (two of the most popular types of protein powder) are derived from cow milk, they aren’t dairy-free. Many people choose dairy-free protein supps to avoid lactose, the sugar in milk that can be troublesome to digest.

Since there is ample protein in several types of plants, as well as other animals, protein supplements can be made from them. Widely accessible plant-based, dairy-free powders include soy, rice, pea, and hemp, while hydrolyzed beef, collagen, and egg powders exist as animal-based options.

All protein powders have their pros and cons, and the best one for you will depend on your taste, fitness goals, and food sensitivities or intolerances, if you have any.

Why Would I Not Want Lactose in My Protein? 

If you’re lactose intolerant (you have an allergy to milk sugar), or have some degree of insensitivity to lactose, you may be better off using protein supplements that are lactose-free to avoid bloating, gas, and other gastrointestinal problems. Many individuals have a shortage of the lactase enzyme in their small intestines that’s necessary for proper lactose digestion. Without lactase, unabsorbed milk sugar is left in the colon, and becomes the culprit for gastric discomfort.

According to the National Institute of Health, approximately 65% of the human population has trouble digesting lactose in adulthood. Lactose intolerance is most common in people of East Asian descent (between 70% and 100% of them may not be able to digest it). West African, Arab, Jewish, Greek, and Italian people often have trouble with lactose as well.

Whey protein powder is made from whey, the watery portion of milk. Straight from the cow, whey is 75% lactose, but when it’s used in foods and supplements, whey must be filtered, and that reduces its lactose content considerably. Whey isolate protein powders are the most stringently filtered, resulting in whey protein with very low levels of sugar and fat. Whey isolate powders are about 90% protein, and, according to The Whey Protein Institute, are generally considered lactose free, but it’s important to check product labels if you are unsure. “There could still be a slight concern for gastrointestinal upset with a whey isolate,” says James Lucas III, RD, CSSD, owner of the Dallas-based JLucas Nutrition, “particularly if you’re sensitive to lactose.”

Aside from the sugar in dairy, there’s another component of whey powders that could be trouble for some users. If you still experience sensitivity using a lactose-free whey isolate powder, Lucas says it could mean that you aren’t digesting the bioactive peptides in the protein correctly.

Peptides, such as β-lactoglobulin, are small chains of amino acids (compounds that form protein) that are not completely broken down by the digestive system. As a result, some people can be sensitive or allergic to them. These peptides can be beneficial, accounting for some of the health-supporting aspects of whey protein, but they can also cause a reaction if your body identifies them as foreign substances, and, in an effort to protect you from potential pathogens, triggers an inflammatory defense response. Think of it as your body sounding an alarm to scare off an unwelcome intruder. The result might be some temporary pot-bellied bloating, or running to the toilet, but other more potentially life-threatening allergic reactions can occur—i.e., the same kind that those who have allergies to peanuts, tree nuts, fish, shellfish, milk, and eggs experience. Still, these are very rare as a result of ingesting whey protein isolate alone.

For those who have trouble digesting whey isolate, Lucas recommends whey protein hydrolysate. Hydrolysates are protein powders that are not only lactose free but are also “pre-digested.” That is, their peptides have been broken down in processing, which helps them absorb more easily. Unfortunately, processing the peptides strips whey hydrolysates of many of their health benefits, such as supporting the immune system and healthy blood pressure, and helping to control appetite and blood sugar.

Can I Build Muscle with Dairy-Free Protein? 

Ultimately, you can build muscle using virtually any kind of protein supplement, but none are quite as efficient as whey (you’ll read more on this in the next section). Plant-based protein powders, while useful, are not optimal. A 2019 review in Nutrients reported that “plant-based proteins have less of an anabolic effect than animal proteins due to their lower digestibility, lower essential amino acid content (especially leucine), and deficiency in other essential amino acids.” They’re more likely to be oxidized, the review states, than used for muscle protein synthesis (the process by which muscles grow).

Another 2015 review of animal and plant-based proteins published in the Journal of Nutrition echoes these points, explaining that proteins in soy and wheat are converted into urea (the main compound in our urine), and can’t be utilized by the body as easily as animal proteins can to promote muscle growth.

With that said, plant proteins have been shown to be effective for supporting muscle gain. Soy is the most thoroughly studied plant-based protein, and it’s widely available. Much research has shown that it can nearly match whey on many fronts. However, it has also been shown to lower the body’s absorption of iron and zinc (1, 2). In addition, soy has been criticized because it can bind to the estrogen receptors in the body. This impacts hormones levels, making it one of the more controversial plant-based proteins, according to research from the Harvard School of Public Health.

A better choice, then, might be hemp. As we reported in our guide to hemp protein, a Journal of Agricultural and Food Chemistry study found that the protein absorption rate of hulled hempseeds is comparable to casein—whey’s counterpart dairy protein. It also doesn’t contain trypsin inhibitors like many soy protein powders do. These compounds hinder protein digestion. 

Rice protein is another smart option. A rice vs. whey study from 2013 showed that subjects experienced equal gains in muscle thickness, body composition, and strength, regardless of which supplement they were on. 

Pea protein stacks up well too. In our guide to pea protein, we referenced a 2015 study where subjects ingesting pea protein drinks made identical muscle gains as whey drinkers, while both groups outperformed the placebo.

If you want a dairy-free protein powder but aren’t interested in going plant-based, egg-white protein may be your second-best bet to a whey powder. Research has determined that egg protein ranks just below whey in its leucine content. Leucine is a branched-chain amino acid that scientists have determined to be the most important amino for muscle growth.

Beef protein isolate should also be on your radar. A 2019 meta-analysis found that it worked just as well as whey for promoting changes in body composition.

Is Lactose-Free Protein a Complete Protein? 

One of the reasons that non-dairy proteins don’t get the credit whey does is that many of them—including hemp, rice, and pea—are not complete. That means that their protein doesn’t contain all nine essential amino acids (EAAs), or that it doesn’t contain them in amounts that are deemed significant. EAAs are aminos that you have to get from food, because our bodies can’t produce them on their own. It should be noted that all animal-sourced protein powders contain all the EAAs and are therefore complete. This includes egg and beef powders.

However, if you do choose a plant-based protein, you really should be able to make good gains, regardless of whether the protein is complete. For one thing, the problem is easy to fix. The same Journal of Nutrition review linked above noted that you can fortify your plant protein powder by adding in the EAAs methionine, lysine, and/or leucine (the ones that are generally lacking in plant powders) or, if you don’t feel like playing mad scientist in the kitchen, you can simply mix two or more plant-based powders together and get a pretty well-rounded supplement in seconds.

For example, pea protein contains all nine EAAs, but it’s low in methionine+cysteine. Rice protein is low in lysine. Mix the two together, and you have a balanced amino acid profile. But many protein powders are available that already contain a mix of proteins to offer a complete amino profile, so you don’t need to buy multiple powders if that’s out of your budget.

The real sticking point most people have with plant-based powders is their leucine content. Leucine is so powerful that it may stimulate muscle growth independent of all other aminos. Whey protein has the highest amount of leucine, gram for gram, of any protein source—whole food or supplement. Plant powders, on the other hand, are generally a little lower. Pea protein, for instance, has about 81 mg of leucine per gram, while whey has 105 mgs.

According to the International Society of Sports Nutrition, the optimal amount of leucine for stimulating muscle growth is somewhere between 0.7 grams and 3 grams per serving, and research shows that getting more than the top end of that range does not promote gains to any greater degree. While the difference seems daunting at first, all it means is that it takes less whey protein than pea protein to spike leucine in your body. It’s merely a matter of efficiency. Want to get just as much leucine from pea protein? All you have to do is take a little more of it. And the same goes for virtually all plant proteins. This typically ends up being a little more than one scoop, maybe two, depending on the serving size of the product you’re using. Over time, running through plant powders more quickly can lead to them being more expensive than supplementing with whey, but you shouldn’t sacrifice any strength or muscle in the process.

Pros and Cons of Whey Protein

In terms of overall efficiency and maximizing muscle growth, it seems you can’t top the benefits of whey protein supplementation. Not only does whey support weight training to build muscle, it also appears to promote faster recovery, aid body composition, and help maintain overall health (see our guide to whey for more info). Since whey is derived from cow’s milk, it’s a complete protein, so there is no need to mix powders to get the full spectrum of EAAs. It also has more leucine per serving than any other type of protein. Whey might be more expensive per ounce compared to plant-based protein, but you won’t go through your supply as quickly.

The speed of recovery factor is one of whey’s key selling points. If you’re an athlete who trains or competes two or more times per day, getting enough protein to help your muscles recover between sessions is extremely important. A study in the Journal of Science and Medicine in Sport found that subjects taking hydrolyzed whey were fully recovered six hours later. Nevertheless, even though whey hydrolysates absorb faster due to their pre-digested peptides, it’s not certain that they work better than an old-fashioned whey isolate. A trial in the International Journal of Food Sciences and Nutrition determined that whey isolate resulted in more rapid absorption of leucine than a whey hydrolysate. Whey isolate is also the less expensive option between the two, and will be enough for most people.

On the downside, as explained above, whey’s lactose and peptides can be hard to digest for some people. Whey concentrates contain more sugar than isolates, and isolates contain more unbroken peptides than hydrolysates, so none may be appropriate for someone with digestion issues. 

Krista Large, an Austin, Texas-based nutritionist and owner of Living Large Wellness states, “If you are in digestive distress, it’s going to inhibit performance. Different people are going to have very different reactions to whey vs. brown rice, vs. pea protein… It really comes down to how well does it digest for you?”

Large says that regardless of what supplements they prefer, she focuses on making sure her clients’ protein intake is consistent, and primarily from whole-food sources.

Another consideration on whether to choose a whey protein is the environment. Most whey protein supps come from cows raised in a factory farm system, where humane treatment and environmental sustainability cannot be ensured. Cows living in these conditions typically produce large amounts of waste that hurt water and air quality. If you want your protein supplement to leave a lighter carbon footprint, you might consider whey protein drawn from grass-fed cows, or a brand that’s certified organic. As we explained in our rebuttal to the infamous What The Health documentary, grass-fed meat and dairy has been shown to offer more health benefits and fewer toxins than come from factory-farmed animals.

Pros and Cons of Plant-Based Protein 

In terms of global sustainability, plant-based products are generally considered to have less of an impact on the environment. Research suggests that plant-based diets require less water, land, and energy, and that food production to support them is cheaper. So, if the health of the planet is as important to you as the health of your body, plant-based proteins are a wise and considerate choice.

If you’re shopping for a plant-based powder because dairy-based ones give you digestive troubles, plant proteins score again. With the exception of soy protein, most plant powders are easy for the body to process and won’t inhibit your gut’s ability to absorb nutrients. Rice protein typically isn’t associated with bloating, cramping, or other discomfort, and research in Food Chemistry shows it may be easier to digest than whey. Rice is a hypoallergenic food, and any difficulty you might have digesting brown rice due to its hull is negated by the fact that rice protein powders are made from grains where the hull (fiber) is removed.

The same holds for pea protein, which has had its fiber and starch removed in processing, making it highly digestible and bioavailable. Pea protein is also a natural thickener, and that can help to fill up the stomach, curbing your appetite, and, in turn, promote weight loss. A Nutrition Journal study had subjects consume 20 grams of either casein, whey, pea protein, egg albumin, a maltodextrin-carbohydrate drink, or water 30 minutes before a meal. Pea protein ranked second, behind only the super slow-digesting casein, in lowering appetite, resulting in subjects consuming fewer total calories for the meal.

On the other hand, you may find that plant protein powders don’t taste as good as dairy-based ones, and are therefore harder to use consistently. Many people report that plant-based shakes have a chalky texture, but sugar-free sweeteners such as monk fruit extract are becoming more common additions to plant powders, and could help on the flavor front. Avocado powder is sometimes added as well to improve flavor and mouthfeel.

As explained above, the big strike against many plant proteins is their incomplete amino acid profile and lower leucine content, but this can be compensated for by buying powders that contain a mix of proteins, and simply taking larger servings at a time. 

Can Whey Protein Cause Acne? 

Despite the numerous benefits of whey, if you have trouble keeping your skin clear, it may not be the best protein supplement for you. While pimples are caused by a number of factors, they have been linked to milk ingestion. Some research points to milk and whey-protein based products in particular as being problematic because they increase insulin secretion, causing sebaceous glands to kick into overdrive. Zits may pop up as an inflammatory response.

Nevertheless, it’s hard to say if whey or dairy are really the cause. Heather McConochie, RN, nutritionist and host of The Positive Thread Podcast, says there is a lack of research linking dairy to acne over time. “We have some experiential data [on the subject], meaning we talk to people and we observe our own bodies, but it’s really hard to do good research on this subject because most research studies are done for short windows of time—usually six to 12 weeks. If we’re really critical about the study design, we don’t know how dairy impacts acne over a period of one year or five years or 20 years because the research studies just aren’t there.”

McConochie notes the connection between dairy and skin problems can be different in women than in men. “We know that acne is impacted by hormones, particularly in women. There are other contributing factors such as stress and genetics that can also play a role. And synthetic hormones in commercial dairy that are given to cows could also be a factor.”

If you are experiencing skin flare-ups, try eliminating dairy from your diet for a month or more, and see if your symptoms improve. Plant-based alternatives could serve as a replacement protein supplement while you do so.

The post The Truth About Dairy and Lactose-Free Protein Powder appeared first on Onnit Academy.

What Are Probiotics?

Probiotics are often called “good bacteria”. They are living microorganisms that may have positive impacts on various aspects of your health, depending on the type of probiotic strain and the dose taken. 

While your body is made up of millions of bacteria, your digestive system is home to your gut microbiome, a community of bacteria that is unique to you from before birth. Research indicates that your microbiome is altered throughout your life by your lifestyle and personal habits. For instance, the places you spend time, your environmental exposures, your diet, how much you exercise, the medications you take, other health conditions, and even mental stress can influence what your microbiome looks like. As such, your gut bacteria typically looks very different from that of people around you, especially if you lead very different lifestyles. 

The primary reason most people take probiotics is to support their digestive health. For example, many people turn to probiotics in hopes of helping gas and abdominal bloating, diarrhea, or other mild symptoms of an upset stomach. 

Furthermore, the gut-mind connection is a well-researched relationship. It’s often said that health begins in your gut, which means that keeping your digestive system healthy may support your wellbeing in other areas, too. For instance, probiotics have also been studied for their potential to support healthy weight loss. 

Most probiotics contain at least two species of bacteria, which are primarily Lactobacillus or Bifidobacterium. It’s likely that different strains can act differently in the body and have different results on health. 

You can find probiotics in several different forms. For example, many probiotic supplements come in a capsule or powder. 

Others can be found in fermented foods and functional beverages, such as: 

• Probiotic juices that have good bacteria strains added to them
• Kefir, made by adding kefir grain cultures of lactic acid bacteria and yeast to milk
• Kombucha, a carbonated, fermented drink made with green or black tea 
• Yogurt, made from dairy or nondairy milk that has been fermented by good bacteria 
• Tempeh, a fermented soybean patty 
• Natto, a sticky fermented soybean product that contains Bacillus subtilis bacteria 
• Pickles, made by cucumbers fermented with their own lactic acid bacteria in a salt and water solution (note that if pickles are made with vinegar, they are not fermented and therefore do not contain probiotics)
• Miso, a fermented soybean paste made with salt and koji fungus 
• Sauerkraut, or shredded cabbage (often with other vegetables) fermented by lactic acid bacteria
• Kimchi, a fermented spicy cabbage product 
• Some cheeses, like cottage cheese, Gouda, cheddar, and mozzarella, which typically maintain their good bacteria through the aging process 

How Can Probiotics Help My Digestive System?

With so many factors potentially altering your digestive bacteria on a daily basis, it can be helpful to keep the good bacteria in your microbiome in top fighting shape. Probiotics are an easy way to add more good bacteria colonies to your gut microbiome. 

Research suggests that probiotics may be helpful for diarrhea often associated with the use of antibiotics prescribed for bacterial infections. Because antibiotics can kill off both bad and good bacteria in your gut, probiotics may act as a buffer, populating your gut with more good bacteria at the same time. The probiotic yeast Saccharomyces boulardii may be particularly helpful for this purpose.

For women specifically, utilizing probiotics (especially L. acidophilus) may also benefit conditions like bacterial vaginosis, complicated vulvovaginal candidiasis, and urinary tract infections caused by imbalances. Much of these imbalances stem from a lack of lactobacilli or an overgrowth of other types of bacteria, and can be worsened by the use of antibiotics typically prescribed for them. Probiotics may target certain imbalances and modify the inner vaginal microbiome for women. 

Regularly adding probiotics to your diet can help maintain a healthy ratio of good bacteria in your gut. This can, in turn, support your immune system, as well as your digestive and mental health. In fact, Bifidobacterium and Lactobacillus may positively impact obsessive-compulsive disorder, depression, and anxiety – again, because of the gut-brain connection.

What is the Most Effective Probiotic?

The most effective probiotic for you can depend on a number of factors, such as the strain of bacteria in the product, how many bacteria it contains, how the probiotic is stored, whether the product contains prebiotics, and what condition you’re looking to target. 

Sources that contain both probiotics and prebiotics can be a good choice, as the latter acts as fuel for the good bacteria. 

A 2018 review published in the Journal of Clinical Pharmacology concluded that, based on current evidence, probiotics appear to be most effective for the following conditions:

• Necrotizing enterocolitis, a disease in which bacteria attack (and can ultimately destroy) the intestine of premature infants 
• Acute infectious diarrhea, which can be caused by bacteria, viruses, or sometimes parasites 
• Acute respiratory tract infections, a contagious infection of your upper respiratory tract, such as the common cold or sinusitis
• Antibiotic-associated diarrhea, caused by the use of antibiotics that kill off gut bacteria 
• Infant colic, or periods of fussiness in otherwise healthy and happy babies, likely related at least in part to digestive discomfort

It’s also important to keep in mind that probiotics may work differently for males and females, but more research is needed to determine specifically how much. Some research indicates that probiotics may be more effective in supporting long-term weight loss for females. 

Because there is so much heterogeneity among evidence for probiotic effectiveness, depending on their strain, composition, dosing, and intention, more research is needed specific to probiotics and their applications in women’s health. 

Although more studies are needed, below are some of the strains and digestive complaints they may be most helpful for based on current research:

• Constipation: B. longum, S. cerevisiae and a combination of L. acidophilus, L. reuteri, L. plantarum, L. rhamnosus and B. animalis
• Diarrhea: L. rhamnosus GG, L. acidophilus, and L. bulgaricus

How Often Should I Take Probiotics?

If you’re new to taking probiotics, be aware that they might cause side effects like bloating, gas, or loose stools. These typically go away within a few days. It might help to start with a smaller dose than recommended and slowly increase as tolerated. 

Recommendations for how often to take probiotics vary. Some research suggests that taking a dose of between 5-10 billion colony forming units (CFUs) once per day is more effective than lower doses. 

How long you should take probiotics likely also depends on the condition you’re trying to help. For intermittent issues like constipation, taking probiotics until the issue is resolved is usually recommended. For more chronic conditions like irritable bowel syndrome, your health provider may suggest using probiotics more frequently or for longer durations. 

It may not make sense to take probiotic supplements every single day like you might a multivitamin. However, incorporating probiotic food sources in your routine on a more regular basis, and taking probiotic supplements as needed, may support an overall healthy microbiome. 

If you have an underlying immune condition, illness, or are unsure which strain to try, it’s always best to speak with your healthcare provider before adding anything new to your routine, including probiotics. 

How Do Prebiotics Differ From Probiotics?

Prebiotics can be considered a food or fertilizer for probiotics and gut bacteria. They’re a dietary fiber that your body cannot digest. Prebiotics may specifically benefit your health by supporting normal metabolism and digestion.

While many probiotic supplements also contain prebiotics, prebiotics can also be found naturally in a variety of foods. Some foods that offer prebiotics include garlic, leeks, onions, asparagus, barley, bananas, Jerusalem artichokes, oats, cocoa, apples, flax seed, jicama, and seaweed. Chicory root is often added to probiotic products as a source of prebiotics. 

Best Probiotics for Women’s Health

There’s no evidence that adding probiotics to your regular routine is harmful to your health, and there are many potential benefits they may offer. When it comes to women’s health, probiotics may not only help certain stomach woes, but also support the health and balance of your vaginal microbiome. 

The post The Best Probiotics for Women in 2020 appeared first on Onnit Academy.

Before we go any further: if you’re here because of a typo in your Google search, and you really wanted to read about a fizzy soft drink, click the back button and try again.

However, if in fact you want to read about the digestive enzyme pepsin, you’re in the right place. And while it’s perhaps not quite as exciting as Pepsi, pepsin is pretty important—especially if you eat a lot of protein in hopes of building muscle and/or losing fat.

What Is Pepsin?

Pepsin is an enzyme in the stomach that helps break down the protein in your food for digestion. Specifically, it acts on the proteins in meat, eggs, dairy products, nuts, and seeds. It is the first enzyme to attack protein in a group of enzymes known as proteases (you’ll often see this term on digestion supplement labels). Pepsin was the first enzyme to be discovered, and was named by the German physiologist Theodor Schwann—the man who recognized the cell as the most basic unit of animal structure.

Here’s how pepsin works…

Glands in your stomach lining make a protein called pepsinogen. If there is a sufficiently acidic environment (between 1.5 and 3 on the pH scale), the vagus nerve, along with hormone secretions, stimulate the release of pepsinogen into the stomach. Pepsinogen then mixes with hydrochloric acid (stomach acid) and converts to pepsin. Pepsin breaks down the proteins in whatever foods are in your stomach into smaller units called peptides, which are then absorbed by the small intestine. In the intestine, other proteases continue to break the peptides down further into amino acids that your body can use to build new proteins for itself, or to burn for fuel.

Sometimes pepsin can flow backward from the stomach to the esophagus, resulting in acid reflux conditions. For this reason, traces of pepsin in the esophagus can help doctors diagnose reflux events. Drug companies sell products that are intended to inhibit gastric secretion to provide relief; one such product, Pepcid AC®, derives its name from pepsin.

Pepsin can be taken as a supplement to help with digestion. Commercial pepsin is derived from the stomachs of pigs. Due to its acidic nature, pepsin is also used to remove hair and other tissues from animal hides before they are tanned, as well as shells and scales from seafood.

What are the Benefits of Pepsin?

Pepsin does to protein in your food what a six year-old child does to a LEGO building—it dismantles it into smaller pieces. Those pieces can then be absorbed easily by the small intestine.

Pepsin is also responsible for killing bacteria in the stomach and separating vitamin B12 from protein so that the vitamin can be properly utilized. In 2015, Chinese researchers proposed that pepsin may help us digest nucleic acids—components of DNA and RNA that are essential to virtually every aspect of health, from the immune system to muscle growth. This finding suggests that pepsin’s role in nutrient breakdown is greater than previously thought.

Why Take a Pepsin Supplement?

Digestive enzymes can become diluted for a number of reasons, and, as a study in Oncotarget noted, they tend to diminish further as we get older. If the pH of your gut rises, your stomach won’t be able to release sufficient pepsin. Without the enzyme that breaks it down, the body can’t process protein optimally. Therefore, taking a supplement that contains pepsin may be helpful.

Pepsin can be taken alone, paired with an HCl supplement (betaine hydrochloride), or as part of a digestive enzyme blend. Some protein powders are also blended with pepsin and other enzymes to aid the protein’s absorption.

Pepsin For Bodybuilding

If you’re eating extra protein in an effort to put on muscle mass, or to retain muscle while you diet off fat, pepsin can help ensure that the protein you consume gets utilized properly. “While there is no clinical evidence linking pepsin supplementation to muscle building, clients with [digestive problems] often report good results when they start taking a digestive enzyme,” says Marc Bubbs, ND, CISSN, performance nutritionist for the Canadian men’s basketball team and author of the book Peak. “It may lead to restoration of appetite and consumption of the required amount of protein and calories to achieve hypertrophy.”

Another way to boost protein assimilation is to watch what you’re eating. Research published in Critical Reviews in Food Science and Nutrition notes that, “Legumes, cereals, potatoes and tomatoes contain inhibitors that reduce protein digestibility by blocking trypsin, pepsin and other gut proteases.” So, if you want to ensure that one component of your meal isn’t sabotaging another, you may need to limit your consumption of these foods when eating protein sources like meat, dairy, and fish. (Thorough cooking can also reduce the inhibitors in foods like beans and potatoes.)

While pepsin doesn’t exist in food, you may be able to boost your body’s own production of it by eating more protein- and fat-rich foods. Research in the American Journal of Clinical Nutrition suggests that high-fat/keto diets may produce greater amounts of pepsin.

The post What to Know About Pepsin: Benefits & Uses appeared first on Onnit Academy.

Downing food that doesn’t get properly assimilated is like trying to fill a gas tank that has a hole in it—good nutrition could be leaking right through you.

The solution, however, can be as simple as taking a few capsules with your food. Digestive enzymes, among other supplements, can help you get the most out of every meal.

What are Digestive Enzymes?

Digestive enzymes are proteins that help break down the food you eat so it can be absorbed by your body. Most of them are made by your pancreas and are sometimes called pancreatic enzymes. The main ones to be familiar with are amylase, lactase, lipase, and pepsin, which break down carbohydrates, lactose, fat, and protein, respectively.

Your body produces enzymes, but, for various reasons, your own personal store probably isn’t sufficient for great digestion (See “How Do I Know If My Food Is Digesting Properly?” below). You should aim to get some enzymes through your diet and may also benefit from supplements. Two whole-food options for boosting digestive enzymes are pineapple, which contains bromelain, and papaya, which offers papain—both enzymes break down proteins.
“Most people don’t absorb fats as well as they could,” says Carla Nowicki, R.D., C.S.S.D., a sports dietician in Austin, TX (follow her on Instagram at @carla_pursuitpn), “so they should try lipase.” This goes double for those following higher-fat diets and may be consuming more fat than they can currently break down. Enzymes are available in most health food stores and pharmacies, and are usually combined into one supplement you can take in capsule form.

There is some back and forth on the Internet about the effectiveness of supplemental enzymes. Some critics argue that, like your food, the enzymes also get broken down by stomach acid, and this may render them useless before they can go to work in your digestive tract. Nowicki fires back that “stomach acid will kill some enzymes, but enough will make it through to help digestion.” Still, it may be worthwhile to look for products that offer “acid stable” or “acid-resistant” enzymes for extra protection.

How Do I Know If My Food Is Digesting Properly?

You have to know your shit. (This gets kind of gross, so apologies in advance.)

“Having loose stools is a sign you’re eating too much fat or not breaking it down, absorbing it, and putting it to use,” says Nowicki. “Even a stool with a soft-serve ice cream-like consistency is not what you want. You want a formed stool.” Think: a log in a still pond. Bad dumps also tend to float more—a sign of a higher fat concentration.

Another telltale can be slow absorption. “Your body should absorb most foods within 24 hours,” says Nowicki. There are exceptions (ahem, corn, which you can pass in an hour or two), but generally speaking, anything that takes days to come out of you is evidence that you didn’t digest it well. “For example, if you eat tomatoes on Friday and you see the skins on Sunday, you have a problem. You don’t want food sitting in your gut fermenting for days on end.”

Rarely feeling hungry can also indicate poor digestion. “If after a meal you’re like an anaconda that just swallowed a deer—the feet are hanging out of its mouth and it just lies there swollen for days—you probably have a problem digesting food normally.” Of course, bloating and gas are signs you’re not digesting food properly, and often occur when you eat high-fiber vegetables (hint: beans).

Inefficient digestion can have many causes, but Nowicki warns that “there’s not a single person who absorbs everything optimally,” due to stress, bad food choices, and activity levels. Even fit people who follow perfectly balanced diets aren’t immune. They generally eat more food to support their active lifestyles, she says, and so the challenge to the digestive system is greater. “If you don’t digest well you won’t see as good gains in the gym. Don’t let your food and supplements go to waste.”

Do Digestive Enzymes Cause Gas?

Some people report that supplemental enzymes give them gas, and even constipation, cramps, and diarrhea in certain cases. But this may be a sign that the products they used are not of the best quality. Looks for enzymes that are third-party tested for purity and safety.

Can Digestive Enzymes Help with Bloating?

Yes. A 2015 study in Gut and Liver found that an acid-resistant lipase—the enzyme that helps dissolve fats—reduced sensations of stomach fullness significantly in subjects after a fatty meal.

What Other Supplements Can Help Digestion?

In addition to digestive enzyme supplements, probiotics, prebiotics, and betaine HCL have been shown to aid digestive health.

How Do Probiotics Help Digestion?

Probiotics are bacteria and yeasts that set up camp in your gut. They work to break down food during digestion and have a positive impact on the immune system, fighting off the bad bacteria that can make you sick. The two most common strains are lactobacillus and bifidobacterium, which are both easily gotten through dairy products.

Newer research indicates that another probiotic, Saccharomyces Boulardii (SB), shows promise for alleviating various digestive problems. A 2017 study in Gut Microbes found that it restocks good yeast in the gastrointestinal tract, supporting a healthy gut microbiota.

“The Western diet doesn’t promote a healthy gut at all,” says Nowicki, who recommends getting in supplemental probiotics for both better digestion and overall health. Part of the problem is the lack of diversity in our food. According to a 2016 article in Molecular Metabolism, 75% of the world’s food is generated from only 12 plants and five different species of animals. Modern agricultural practices, including the use of antibiotics in livestock, reduce the range of probiotics the gut is exposed to even more. Since most of us draw from such a small pool of food sources—and, therefore, ingest a very limited range of useful microbes—the need for probiotic supplementation may be dire.

As with pancreatic enzymes, there’s some danger of probiotics being destroyed during the digestive process before they can act on it. Therefore, it’s a good idea to seek out strains that are resistant to stomach acids, such as L. acidophilus DDS-1, L. plantarum, L. rhamnosus, B. infantis, and B. lactis.

How Do Prebiotics Help Digestion?

Probiotics aren’t much good without their counterpart—prebiotics. While indigestible for us, these carbohydrates serve as food for probiotic bacteria and yeasts, promoting their growth and the good work they do for our bodies. Prebiotics exist in bananas, garlic, onions, and whole grains.

Jerusalem artichokes are another good source, and are used for supplements. A British Journal of Nutrition study found that a fruit and vegetable shot containing Jerusalem artichoke fiber had a helpful prebiotic effect in subjects.

What Is Betaine HCL?

When it works right, your stomach is like a bubbling cauldron of acid. That’s a good thing, because optimal acid levels break food down easily. Research from Molecular Pharmaceutics indicates that the chemical betaine hydrochloride (HCL) promotes an acidic environment in the stomach, and is well-tolerated by healthy people. Another trial in Biochemical and Biophysical Research Communications showed that it improves digestion.

When Should I Take Digestive Supplements?

Enzymes, probiotics, prebiotics, and betaine HCL can all be taken at meal times separately or together. Take them with water shortly before you eat any big meal—especially one that’s high in fat or fiber, says Nowicki. Snacks on the other hand, such as a handful of nuts or a piece of cheese, don’t warrant enzyme use. Nowicki says, “don’t waste your money.”

The Benefits of Digestive Supplements & Total GUT HEALTH™ with Probiotics

Whenever you feel gassy, bloated, or tired after a meal, it becomes crystal clear that good digestion is essential to overall well being. But optimizing the gut isn’t only about digestion.

Recent research suggests that the gut biome could serve as the foundation for a strong immune system and optimal brain function. Total GUT HEALTH™ contains probiotics, prebiotics, enzymes, and HCl. If there is a single thing you can do to optimize performance and health, this is it!†

The post Benefits of Digestive Enzyme Supplements appeared first on Onnit Academy.

We are so habituated to constant stimulation nowadays that it doesn’t take much for our attention to go elsewhere. Surprisingly enough our digestion process works in a very similar way.

Bite, chew and swallow. That’s how we are taught to eat, right? While the act of eating seems incredibly simple, there is so much more going on behind the scenes. Enter the autonomic nervous system (source).

The Two Faces of the Digestion Process

The autonomic nervous system has two divisions: the sympathetic mode and the parasympathetic mode. The sympathetic division of the nervous system responds to stress. This is our “fight or flight” response.

It focuses on what your body needs to do right now for survival: increasing heart rate, dilating the pupils, and creating thermal energy, all while decreasing the digestive rate and inhibiting peristalsis.

When we are in a sympathetic dominant mode, all of our energy is rushed to the brain, heart and muscles to combat a threat. In doing so, the actions of our sympathetic nervous system push all menial tasks aside.

The problem with that is our physiological reactions to non-immediate stresses are largely the same as when we’re actually fighting for survival (source).

Sure, it can be pretty stressful when you have to break up with someone, but it’s not quite the same as having to escape from the car they set on fire.

Since the response is very similar no matter what the stressor is, it can be incredibly taxing on the whole body over time.

This can lead to high blood pressure, suppression of your immune system and digestive problems.

Since every ying needs a yang, to balance the sympathetic system we have the the parasympathetic nervous system. This system regulates our “rest and digest” response, or what some call “feed and breed”.

Say you’re at work, and you know that (enter personal dietary vice here) is waiting for you in the break room fridge. This could be a steak or a doughnut, or in the case of the breeding inclination of the parasympathetic system, your mate at home – no judgment here!

The more you want it, the more your body will prepare to ingest and digest it. Blood will flow towards those digestive (and reproductive) organs, enzymes will secrete, and your mouth will salivate. This is your body entering parasympathetic dominance.

This system acts on the same organs as the sympathetic system, but with a different, complementary effect.

It decreases the rate of the heart and respiration rate, while increasing the flow of blood to digestive organs, reproductive organs and inducing peristalsis (the involuntary muscle contractions that move food along the digestive tract).

We need to be in parasympathetic dominance in order for digestion to properly occur (source).

Slow Down & Give the Digestion Process a Rest

Now, when I mentioned that our physiological reactions to non-immediate stresses are largely the same as when we are fighting for survival, it couldn’t be truer.

Walking, standing, reading, watching TV – all of these tasks involve our attention and energy. We are in action and sympathetic dominant.

And as we just learned, while in sympathetic dominance all digestion processes stop.

We aren’t paying attention to chewing our food completely, our digestive enzymes are insufficient and there is no peristalsis to help move the assimilated food through the digestive tract. Everything halts until you do.

We live in a fast paced time. We are usually on the go and it seems necessary to multitask. I know I can be guilty of quickly eating my breakfast while standing over the kitchen sink! But there are a few suggestions I can make that will take a load off your digestive system with some simple modifications:

• Eat in a calm, relaxed setting – Taking just a few minutes to slow your roll, sit down, and focus the task at hand – nourishing your body – will activate parasympathetic mode.

• Chew your food completely – The process of digestion begins in the mouth. When we swallow, the food we just finished chewing should be near liquid (the fancy, science term for this is bolus, once the mass is swallowed). This mixes the food with salivary amylase-rich saliva and begins carbohydrate digestion. This will also help stimulate digestive secretions further down the road.

• Eat well – For your highly individual needs, you require adequate protein, high quality fats, high fiber carbohydrates (fruits, vegetables, and whole grains) and adequate water to repair.

• Take digestive enzymes – Simply put, not everyone produces a sufficient amount of necessary digestive enzymes naturally, so support can be extremely beneficial in assimilation of food and prevent post-meal discomfort. A high-quality digestive enzyme supplement like Digestech® can help relieve that discomfort and aid your body in breaking down food effectively.

• Choose wisely – Avoid foods that bother your digestion. If you know that dairy or wheat sits like a brick and causes upset, don’t eat it!

• Hydrate, hydrate, hydrate – Pure water, herbal tea, and fresh juices provide the fluids and minerals needed to complete digestion and absorption.

• Consider pre and probiotics – When the intestinal flora ain’t happy, ain’t nobody happy! Having imbalanced bacteria in the GI tract can host an array of internal issues: gas and decreased elimination, inflammation and leaky gut, SIBO, systemic viruses, weakened immune system, depression, and even joint health (source). The list of benefits is even longer!

• Breathe – Before and during. Simple, right? If you pay attention to your breath, you’ll notice how shallow it typically is. Breathing deeply and slowly has immediate benefits, including quieting down your fired up sympathetic nervous system system.

At the end of the day, the human body needs homeostasis. It wants to find balance to heal and for us to thrive. It can do some pretty amazing things, but the secret is that we must fuel it properly in order to greet and overcome challenges.

Slow down, be mindful, and for the sake of your digestion: don’t be so sympathetic.

The post Take a Seat: Rest and the Digestion Process appeared first on Onnit Academy.

Our health relies on the ability to breakdown and absorb nutrients from our food while efficiently eliminating what the body has no use for. If you can’t absorb the nutrients the body requires, or if you can’t eliminate waste effectively, your overall health will suffer.

By optimizing digestion, you will be taking the right steps to ensure that you’re healthier on a cellular level. You can have the best diet on planet earth with organic, local and pasture raised foods, but if you can’t break down and use the nutrients from the food because of digestive dysfunction, you will lose many of the benefits from those foods.

Addressing digestive dysfunction in a north to south fashion can alleviate problems further downstream that would appear seemingly unrelated to higher up function. These tips will be covered in a way that addresses digestive dysfunction at each stage of the process.

Relax: Rest and Digest

We need to be in a parasympathetic state (rest and digest) for the body to get ready for food. This sets the stage for proper mechanical and chemical breakdown of foods in the stomach, and causes digestive fluids to be secreted in anticipation of food.

Most people don’t take the time to relax before eating. This causes digestive distress because the body is not in an optimal state to begin digesting a meal.

Take a moment and allow the brain to communicate and prime the digestive system for the food you are about to eat. Put away all electronics and move away from the TV. Smell, see and even touch your food before eating to allow the body to begin digestion with the brain.

Chew Your Food

The next stop in digestion after the brain is the mouth. Chewing is an often ignored part of our digestion that plays a fundamental role in the breakdown of foods on a mechanical and chemical level. The more you can break a food down in your mouth, the less of a burden is put on the stomach to make up for lack of chewing.

Enzymes in your saliva are responsible for the chemical breakdown of foods. The main enzyme in your saliva, amylase, is responsible for the breakdown of carbohydrates. The more you chew, the more predigested those starches will be.

Try chewing each bite 20-30 times. Your food should be closer to a liquid than a solid by the time you swallow it. You can also put your fork down as a reminder in between bites. Once you get started on this habit, you will realize how little you really chew your food.

Support Your Stomach Acid

When you are deficient in stomach acid, your ability to break down foods and trigger further digestion is hindered. Foods have to be at a certain acidity before they are allowed to pass from the stomach into the upper small intestine.

Stomach acid (hydrochloric acid) is responsible for creating the acidic environment necessary to unfold proteins into smaller molecules named amino acids. Amino acids are the raw materials for neurotransmitters, enzymes, hormones, muscle tissue and bone formation. Amino acids are required head to toe, but to get them from proteins, you need adequate stomach acid production.

When someone is lacking stomach acid, foods are only partially digested and sit in the stomach longer than normal. Rather than being digested, these foods begin to rot and form gas.

This gas from the rancid food in your gut is the reason for bloating, burping, heartburn, digestive pain and excessive gas. If any of this sounds familiar, you may need a hydrochloric acid supplement to get things moving along.

Hydrochloric acid is also the first line of defense against pathogens and bacteria you ingest. Without the proper acidity in your stomach, pathogenic microorganisms can survive the digestive process, enter your bloodstream and make you sick. The normal acidity of a healthy stomach helps prevent bacteria and parasites from spreading by killing and digesting them.

If you need to kickstart the production of stomach acid, drink 1-2 tablespoons of apple cider vinegar or lemon juice in 4 ounces of warm water 15-20 minutes before a meal.

Digestive Enzymes

When food leaves the stomach, it enters the small intestine. 90% of all the nutrients will be absorbed here. Digestive enzymes secreted by the pancreas break food into molecules small enough that they pass through the walls of the small intestine and into the bloodstream. These food molecules are delivered to the area where they are needed.

Unfortunately many people do not produce enough of these digestive enzymes anymore because of inflammation, chronic stress, aging, insufficient stomach acid and food allergies.

By supplementing with digestive enzymes, you will be able to extract and use more nutrients from your foods. The discomfort that comes from incomplete breakdown of foods such as occasional gas and bloating can be avoided by supplementing with enzymes.

Make sure you are taking a full spectrum high quality digestive enzyme supplement such as DigesTech® with your meals to help you break down and absorb nutrients efficiently.

Consume Probiotic-Rich Foods

The intestine is home to over 100 trillion bacteria. There are roughly 4 pounds of bacteria living in your GI tract alone. On a cellular level, you are outnumbered by bacteria 10 to 1 in your own body.

While the roles of these bacteria are just beginning to be understood, it is very obvious they are vital to our health. These healthy gut flora help protect you from infection, assist gastrointestinal function, manage metabolism and help with immune system function.

But many aspects of the modern lifestyle are not conducive to keeping healthy gut flora. Some of the things that create problems are stress, infections, sugar and processed carbohydrates, and not eating enough fiber.

To help give these beneficial bacteria a boost, you can consume fermented, probiotic-rich foods such as; sauerkraut, kimchi, kombucha, kefir and beet kvass. You can also take a high quality multi strain probiotic supplement.

Digestion Requires Water

Diuretic beverages are drinks that pull water from the body such as fruit juice, coffee and soda. When you combine diuretic beverages with a severe lack of water consumption, it is a recipe for dehydration and a sluggish digestive system.

Digestion is an energy and fluid-intensive process that requires liters of fluid just to digest a single meal. The body will pull that water to the digestive system from other areas because it is crucial to function properly. This becomes a problem when you no longer have enough water to support proper digestive function and your bowels become sluggish and less frequent – preventing your body from eliminating waste.

It is amazing how many clients I have seen that suffered from chronic constipation that was resolved by consistently drinking more water and reducing diuretic beverage consumption.

Start by taking your body weight in pounds, divide that in half and drink that many ounces of water daily as a baseline. Remember to sip water instead of chugging to let your body absorb it.

Bone Broth Heals the Gut

There are a number of ways that bone broth nourishes your body, but a key one is that it provides exceptional support to your gut. The gelatin that is extracted during making bone broth is helpful for healing and sealing the digestive tract.

Glycine is an amino acid found in bone broth that helps to stimulate the production of stomach acid to break foods down. Glycine is also a crucial ingredient in bile acids, which are responsible for the breakdown of fats into their usable form.

Glutamine provides fuel for the cells in the intestinal walls to regrow and repair damaged areas of your gut. Glutamine also supports the immune system, which is predominantly located in the digestive system.

Bone broth has a ton of gut healing nutrients, and can be made easily (recipe below). If you have any kind of digestive issues, try having at least 4-8 ounces of bone broth a day to support overall digestion and gut health.

Gut Check Recap

Here is a quick recap of the habits you can begin doing today to improve your digestion:

● Relax and take a few moments to ready for the body for digestion. Experience your food through sight, smell and touch before eating.

● Put your fork down and chew 20-30 times between bites. Turn your solids into a liquid before swallowing.

● Drink 1-2 tablespoons of apple cider vinegar or lemon juice in 4 ounces of warm water 15-20 minutes before a meal to support stomach acid production. You can also take a hydrochloric acid supplement with meals.

● Use a broad spectrum, high quality digestive enzyme to breakdown and absorb more nutrients from your food.

● Consume fermented probiotic-rich foods such as; sauerkraut, kimchi, kombucha, kefir and beet kvass on a daily basis.

● Drink half your bodyweight in ounces of water a day. Sip, don’t chug!

● Add 4-8 ounces of bone broth twice a day to your routine.

Bone Broth Recipe

Ingredients:

● 3-4 pounds of bones (from pasture raised, grass-fed animals)
● 1 gallon of water
● 2-3 tablespoons of apple cider vinegar
● Any spices or vegetables you want to add for flavor

Instructions:

● Put all the ingredients in a large crock pot
● Cook on low for 24-72 hours
● Cool the broth when done cooking
● Strain and place into a container
● Store in refrigerator or freezer
● Enjoy better digestion!

The post Upgrade Your Digestion & Upgrade Your Health appeared first on Onnit Academy.

In fact, the total number of foreign microbial cells in the human body is roughly equivalent to the number of human cells. The human body is like any other ecosystem – the survival of one species is dependent upon the functions of many others.

The variety foreign microbial cells throughout our bodies serve to maintain healthy daily processes and a growing body of evidence suggests that they play a major role in our moods and cognitive processes.

Diverse species of bacteria, fungi and yeast reside on every square centimeter of skin exposed to the outside world. Every crevice and fold of our skin are tiny habitats that foster the life of bacteria like staph and streptococcus, surviving symbiotically by producing antimicrobial substances that ward off more pathogenic invaders.

Internally, the bacteria that occupy the lower parts of our gastrointestinal tracts aid in digestion. These bacteria live in us and work for us every day recycling waste and protecting delicate tissue that could easy be overtaken by microbes with more malicious intent.

These microbes also work on our behalf beyond local symbiosis, elicitingwidespread influences on human health and behavior. The development of immunity, metabolism and body type, and even cognitive development and functioning have all been linked to relative health of bacteria in the GI tract.

Elegant animal studies have highlighted these relationships, which has since spurred a wave of funding by groups like the National Institute of Health (NIH), giving millions of dollars to the studying the “mind-gut-brain” axis.

Despite the growing research initiative, illuminating a causal link that microbiota are responsible for other realms of human health has been challenging, as many of the relationships between gut health and overall well being are not immediately evident.

The Mind-Gut Connection

The relationship between the mind and the gut may not seem obvious until we take a moment to examine our most common cognitive states in relation to the functioning of our digestive system.

Anxiety and nervousness are both feelings that can manifest throughout the body and often localize to the belly. This connection is facilitated by a large interconnected body of nervous tissue, known as the enteric nervous system.

The enteric nervous system is responsible for initiating the rhythmic peristaltic movement of the gut, as well as relaying important signals to and from the brain.

The basic sensations of hunger, pain and satiety are examples of signals that require efficient bidirectional communication between the enteric nervous system and the brain.

These signals are strong enough to drive behavior necessary for survival and subsequently influence mood and affect.

The mind-gut connection becomes more complex when the role of microbes is considered. The initial colonization of the gut during infancy is likely to have the most profound influence on developmental processes.

As an example, a study that compared mice born by cesarean section to those delivered vaginally showed distinctly different mircobiomes that correlated with differences in behavior (1).

Mice born by cesarean section with sterile microbiota were significantly more anxious and showed more depressive symptoms during development compared to the vaginally delivered mice with microbiota passed on from their mother.

Other studies have shown similar results by wiping out gut bacteria and studying the resulting behavior. This research found that both gut infections and the antibiotic treatment used to resolve those infections can induce cognitive impairments (2).

Eliminating our natural gut microbiota reduces circulating lipid metabolites and neuronal signaling molecules known to be instrumental in dynamic cognitive processes, including memory formation (3).

The mechanisms by which gut flora influence mood and shape personality remain largely undescribed. The chemical byproducts of certain bacterial species are hypothesized to be large contributors.

For example, two species of gut bacteria are known to produces the anxiolytic neurotransmitter, GABA, which may influence the brain through the vagus nerve (4).

The knowledge base of the adult gut microbiome is growing exponentially. In 1978, the diarrhea producing illness, pseudomembranous colitis, was shown to be caused by the colonization of the virulent bacteria C. difficile in the gut following eradication of normal gut flora by antibiotics.

This highlighted the importance of normal gut bacteria and initiated an effort to improve the natural protective lining through fecal transplantation (5). In this procedure, individuals who have suffered from recurrent

Pseudomembranous colitis may elect to utilize the living contents in waste from screened, healthy humans. Though now widely implemented with successful results reported in many studies, the regulation of the therapy continues to be a challenge for the FDA and the use is confined to recurrent pseudomembranous colitis.

Probiotics & Gut Health

Fortunately there are easier, less invasive ways to improve one’s microbiota. Probiotics are forms of bacteria and yeast that confer benefits to the digestive tract. Many food products, such as yogurt and kombucha, contain living cultures that take up residence in the GI tract.

Encapsulated probiotic supplements are also teeming with similar health benefits that can directly influence individuals microbiomes. Probiotics are effective in preventing the inoculation of harmful bacteria, reducing the need for antibiotics and averting associated cognitive dysfunctions.

Administration of probiotics has also been shown to directly influence psychological processes in human studies. In a randomized, double-blind, placebo-controlled study, volunteers who took probiotics for 30 days significantly alleviated factors of psychological distress, exhibiting decreased symptoms of anxiety, depression and anger (6).

The relationship between a sound mind and a healthy gut is becoming clearer each day. The reliance upon healthy microbiota and the influence on widespread functional processes, such as mood and personality, demonstrate the complexity of the dynamic ecosystem of the human body.

As genomic sequencing accelerates and research on the mind-brain-gut axis grows, we will yield to an age of personalized health information useful in determining microbiota insufficiencies with specific remedies.

Until that time arrives, a diet rich with living cultures and probiotics are ideal to foster the life of the inner gut and keep the mind in harmony.

References

1. Clarke G, O’mahony SM, Dinan TG, Cryan JF. Priming for health: gut microbiota acquired in early life regulates physiology, brain and behaviour. Acta Paediatr. 2014;103(8):812-9

2. Gareau MG, Wine E, Rodrigues DM, et al. Bacterial infection causes stress-induced memory dysfunction in mice. Gut. 2011;60(3):307-17.

3. Fröhlich EE, Farzi A, Mayerhofer R, et al. Cognitive Impairment by Antibiotic-Induced Gut Dysbiosis: Analysis of Gut Microbiota-Brain Communication. Brain Behav Immun. 2016;

4. Bravo JA, Forsythe P, Chew MV, et al. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. Proc Natl Acad Sci USA. 2011;108(38):16050-5.

5. Allegretti JR, Korzenik JR, Hamilton MJ. Fecal microbiota transplantation via colonoscopy for recurrent C. difficile Infection. J Vis Exp. 2014;(94)

6. Messaoudi M, Lalonde R, Violle N, et al. Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. Br J Nutr. 2011;105(5):755-64.

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Having a healthy gut is not only important for optimal digestion and nutrient absorption, but there is also growing evidence that a balanced gut can support the body’s immune system too.

Enter your new best friend: Saccharomyces boulardii.

What to Know about Saccharomyces Boulardii: Benefits & Uses

What Is Saccharomyces Boulardii?

While its name may be intimidating, don’t worry—Saccharomyces boulardii (pronounced “sack-car-oh-my-sees boo-lard-dee”) is not a new type of dinosaur. Rather, it’s a gut-friendly yeast that functions as a probiotic. Also known commercially as Florastor (as in gut flora), this yeast acts similarly to how the good bacteria in our body does; it neutralizes bad bacteria—pathogens that can wreak havoc in the gastrointestinal tract.

“Probiotics in general are the friendly organisms, usually belonging to various bacterial strains,” says Shannon Ehrhardt, R.D., an EXOS Performance Dietician. “Saccharomyces Boulardii is a probiotic, but, unlike its bacterial counterparts, it’s actually a yeast. S. boulardii can be very beneficial for overall gut health, helping to maintain a healthy balance of good and bad microorganisms.”

Problems with the intestinal barrier can be linked to health issues within the GI tract. The digestive system is the first line of defense for the immune system, so having healthy gut flora helps keep harmful bacteria from getting into our bloodstream.

What Are The Benefits of Saccharomyces Boulardii?

Much like your best friend that hates your boyfriend but supports you anyway, S. boulardii can help you put up with a lot of shit. No, really, S. boulardii has been used for the last 30 years to support the gastrointestinal tract by helping protect the gastrointestinal barrier, which has the effect of making you more, er, regular.

For example, when taking antibiotics, digestive complications such as loose, watery stool can occur as the antibodies work to rid the body of bad bacteria. Unfortunately, this takes the good bacteria along with it. S. Boulardii has been shown to aid the body’s ability to control its normal eliminations.

Similarly, uncomfortable and irregular bowel complications can occur when traveling, especially to foreign countries. When consumption of strange or unusual foods or drinks that your body is not used to occurs during travel, S. boulardii administration has shown positive results.

S. boulardii supports the protection of the intestinal lining from harmful bacteria. It promotes a healthy immune system and the continued function of the gastrointestinal barrier, as well as aids digestive enzymes for nutrient absorption and digestion.

What Foods Have S. Boulardii?

When initially discovered, S. boulardii was found to be in the fruits mangosteen and lychee. In 1920, French scientist Henry Boulard noticed that natives of IndoChina were using these plants by drinking the tea made from the fruit skins. He was later able to isolate S. boulardii (named for Boulard, if you hadn’t figured it out already) from these fruits, giving rise to its use in supplementation.

Outside of these foods, S. boulardii is hard to find in natural substances and is therefore most commonly consumed through over-the counter supplements (it’s included in Onnit’s Total GUT HEALTH™).

“With Total GUT HEALTH™, you not only have probiotics, but prebiotics as well, and betaine HCL—which promotes an optimal acidity level in the stomach,” says Ehrhardt. “It’s kind of a one-stop shop for everything your gut might need.”

It’s a good idea to actively include other probiotics in your diet alongside S. boulardii. You can get probiotic bacteria from kefir, sauerkraut, yogurt, miso, kombucha, and kimchi.

Can S. Boulardii cause bloating?

Some users have reported an increase of gas and bloating after taking S. boulardii. Otherwise, it is known to be safe for use in healthy individuals. Those with compromised immune systems should take caution and consult with a doctor before taking S. boulardii because, being a yeast, it comes from the fungus species and can lead to the presence of yeast in the blood.

How long does S. Boulardii take to work?

When taking S. Boulardii via capsule, the release of the yeast cells will occur within 30 minutes. The cells settle in the gut over about three days but will be absent from the system within roughly five days, according to the Denver Naturopathic Clinic. As S. boulardii is nonsystemic, it does not travel outside of the GI tract to the rest of the body.

For more about gut and digestive health, check out our articles “The Benefits of Digestive Enzymes”, “Gut Health – It All Starts with Gut Bacteria”, and “Gut Health, Probiotics, & The Effectiveness of the Mind”.

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Nutritionists used to focus on how to reduce the size of your gut. Now they’re taking a closer look at what’s inside of it. Recent science points to the gut microbiome—that is, the balance of bacteria living in your digestive system—as a potential source of (or means to affect) a wide array of health concerns.

“Your gut is more than just a place for food to be digested,” says Shannon Ehrhardt, R.D., a performance dietitian with EXOS (Onnit’s partner in performance nutrition). “It’s home to more than half of the body’s immune system. An imbalanced gut microbiome can lead to a variety of different gut-related issues and make it very difficult to keep a healthy body weight.”

Glutamine: The Missing Ingredient For Gut Health

According to an article by the Harvard Medical School, the organisms in your gut help you metabolize the nutrients from your food, protect you from intestinal infections, and produce vitamin K, which aids in making proteins that allow your blood to clot. In May of this year, the preliminary findings of the largest microbiome study ever (the ongoing American Gut Project) found that people with mental disorders ranging from depression to schizophrenia shared similar bacteria makeups in their guts. “Virtually every aspect of health is tied into what’s going on in your gastrointestinal tract,” says Ehrhardt.

You may already know that you should be consuming probiotics and prebiotics to keep a healthy gut. Probiotics are the good bacteria and yeasts that help you break down food and fight off the bad bacteria in your body that can make you sick. Meanwhile, prebiotics are the fiber the probiotic organisms feed on. Foods like organic yogurt, kombucha, and kimchi, as well as supplements with good bacteria strains such as Lactobacillus and Bifidobacterium, go a long way toward helping your gut stay in balance, but there’s also a sports supplement that can bolster the effort. A supplement that, up until recently, most people only took for muscle recovery and performance.

Glutamine might be the missing ingredient that helps you digest your food better and stay healthy, while also offering ergogenic properties that kick your performance into high gear.

What Is Glutamine?

L-glutamine is the most abundant amino acid in the body, accounting for 60% of your cells’ total aminos. Your body makes some glutamine for itself, but also gets it from high-protein foods such as meat, seafood, and eggs. Still, despite glutamine’s prevalence, any number of stresses can drain your glutamine stores, causing you to become suddenly deficient. This is why glutamine is considered a “conditionally essential” amino acid.

“Your need for glutamine goes up at various times,” says Ehrhardt, “such as when you’re sick, stressed out, injured, or performing high-intensity activities. Most people probably don’t get enough glutamine in their diets.”

Therefore, glutamine supplementation is worthwhile, and it’s been shown to offer the following benefits.

Benefits of Glutamine

Supports Gut Health

“Glutamine is the gut’s preferred source of fuel to help the body repair intestinal damage and support the immune system,” says Ehrhardt. According to an article in the Journal of Epithelial Biology and Pharmacology, one way in which glutamine works is by helping to preserve the “tight junctions” in the gut lining that prevent inflamed states like leaky gut, where microbes and food you eat permeate the intestines and enter the bloodstream. In other words, glutamine can act as a sort of spackle that fills the cracks.

And good news for athletes and active people: A 2015 study in Cell Stress & Chaperones found that subjects who took glutamine shortly before working out didn’t have an exercise-induced rise in intestinal permeability and markers of inflammation.

Aids Recovery

In a 2015 study, subjects performed eccentric leg extensions to induce muscle soreness. That is, the researchers made them lower the weight slowly to create as much muscle damage in their thighs as possible. Not only did the people who supplemented with glutamine report feeling less sore afterward, they experienced a smaller loss of strength when their legs were tested again three days later (less than enough time for adequate recovery).

In summation, the researchers wrote: “A basic hypothesis is that glutamine supplementation may improve muscle function by attenuating the inflammatory response to eccentric exercise.” Additionally, “after mitigating the inflammatory response, the increased availability of glutamine promotes protein synthesis [i.e. muscle growth] and the recovery process.”

Recovery includes wound healing and the ability to bounce back from illness as well. According to an article in Eplasty, glutamine is the primary fuel source for dividing epithelial cells—the ones that line the surfaces of your body—and therefore plays a major role in aiding the body to close the skin up around a cut. Meanwhile, an Oxford study found that endurance athletes supplementing with glutamine were at a lower risk for infections. This is significant because, while we think of athletes as healthy, the stress of their training suppresses the immune system.

Promotes Aerobic Performance

As part of the body’s stress response, glutamine is released from cells and converted by the liver into glucose, making it serve as an energy source just like carbohydrates and fat. This may help to keep you training hard long past the point where you’d usually punk out—especially if the rest of your nutrition isn’t quite on point. A trial in the Journal of the International Society of Sports Nutrition had endurance athletes get slightly dehydrated and then work at 75% of their VO2 max on a cycle ergometer. Subjects on glutamine had longer times to exhaustion despite the “mild hydration stress.”

Helps Reaction Time

There’s a growing interest in non-stimulating nutrients that can help keep you alert (hence the popularity of Alpha BRAIN®). Glutamine may qualify as one of these. A 2015 study on basketball players demonstrated that glutamine supplementers had better reaction times, out-shooting a control group on the court by 12.6%.

How Much Glutamine Should I Take?

Due to Americans’ poor diets, Ehrhardt says that gut issues are becoming increasingly common. “Five grams of L-glutamine a day is a great way to support the healing process and get your gut back on track.” Available in powder form, you can take glutamine before or after training, and in combination with other supplements (say, blend it into a protein smoothie). “Glutamine isn’t time-dependent, like some supplements are,” says Ehrhardt, so you can take it any time (such as stirred into a glass of water first thing in the morning, if you like). “You could mix it into your morning oatmeal too.”

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