Ibs almonds: Irritated Bowel Syndrome & Almonds
Irritated Bowel Syndrome & Almonds
A close up of a few almonds and part of a shell.
Image Credit: morningarage/iStock/Getty Images
Bloating, constipation, diarrhea, flatulence, abdominal pain and cramping are some of the most common gastrointestinal complaints. If you are diagnosed with IBS, or irritable bowel syndrome, you may experience gastrointestinal symptoms that severely impair your quality of life. Some IBS sufferers find relief by eliminating some foods, although identifying the problematic foods can be a complicated and arduous process; working with a registered dietitian for guidance can make it easier for you.
Almonds are a healthy nut, containing healthy monounsaturated fats, along with a good dose of protein and fiber. However, some compounds in almonds may be problematic if you suffer from IBS. Many people diagnosed with IBS are intolerant to some short-chain fermentable carbohydrates, which include compounds like fructose, fructans, galactans, lactose and polyols. As of 2011, data is not available to determine whether almonds contain some of these problematic sugars. Pistachios have been tested and are high in fructans, so it can be hypothesized that almonds, being a nut, would also share this characteristic. Fructans are poorly absorbed and can result in fermentation in your intestines, causing abdominal distension, pain, constipation and diarrhea.
Blanching your almonds can help you get rid of the skin, which can make almonds easier to tolerate with IBS. It is easy to remove the skin of the almond at home. Bring water to a boil, add your almonds and let them boil for 1 minute, and then drain. Once blanched, simply squeeze the almond and it will easily pop out of its skin. Let dry. Throw away the skin and enjoy a small amount of your blanched almonds to see if you tolerate them better.
You can soak your almonds to make them more digestible. Soak them in water and a little bit of salt for 8 to 12 hours. After the soaking period, drain your almonds and put them in the oven at the lowest temperatures, or in a food dehydrator, until they become crunchy again. You may tolerate almonds better once they are blanched and soaked.
Determine Your Tolerance
If you really want to determine whether you tolerate almonds or not, try eliminating them completely from your diet for a week or two and see if your IBS symptoms disappear. Then, add them back into your diet in small amounts over a few days and see how you feel. If you notice any worsening of your symptoms, wait a few days and then try having the same amount of blanched, soaked or blanched and soaked almonds. Note your symptoms for a few days and you will soon be able to determine whether you tolerate raw almonds, blanched or soaked almonds better. In some cases, it is possible that you cannot tolerate almonds in any form.
What Nuts are Low FODMAP?
Nuts are an excellent source of healthy fats, antioxidants, vitamins, and fibre (1). There are plenty of low FODMAP nuts to choose from while on the low FODMAP diet and they make a great energy-boosting snack!
If you struggle with low FODMAP nuts, and it’s not due to an allergy, then it might be because nuts contain high levels of insoluble fibre, which can make IBS symptoms worse (2 3 4).
This article will explain which nuts are safe for the low FODMAP diet and which nuts are not. Just before you go nuts about nuts just remember that as always serving sizes are important!
|FODMAP Content of Nuts|
|Low FODMAP||Moderate FODMAP||High FODMAP|
|Brazil nuts||Almonds (10 or less low FODMAP)||Almonds (more than 10)|
|Chestnuts||Hazelnuts (10 or less low FODMAP)||Cashews|
(Table compiled from Monash University App, 2014)
Low FODMAP Nuts
Brazil nuts are known for their high levels of selenium and just two to three nuts per day can provide you with 100% of your daily selenium needs (1). The safe serving size for brazil nuts is 10 nuts (6).
Chestnuts are high in vitamin C, as well as minerals, such as potassium, copper and magnesium, amino acids and antioxidants (7). Fire roasted chestnuts make the perfect autumn treat. Safe low FODMAP serving size is 20 chestnuts (8). However, serving sizes with 25 or more chestnuts contain moderate levels of oligosaccharides (GOS) and should be limited (8).
Macadamia nuts contain higher levels of monosaturated fats, like those found in olive oil, compared with other tree nuts (9 10). This means they may be able to help reduce cholesterol when combined with a healthy diet (9 10). These nuts are also higher in fat and calories than other nuts so watch your portion control (9 11). The safe low FODMAP serving size for macadamia nuts is 20 nuts (5).
Peanuts are not tree nuts but belong to the legume family (12). Nutritionally they are very similar to other tree nuts (12). Peanuts are high in folate and a good option for people on a budget, as they cost less than tree nuts and can offer the same heart protection benefits (12). The safe low FODMAP serving size for peanuts is 32 nuts (5).
Pecans are a good source of thiamine, magnesium, and phosphorous, making them a rich source of vitamins and minerals (13). The safe low FODMAP serving size is 10 pecan halves (5).
|Dairy||Cow’s milk, yogurt, ice cream, cottage cheese, non-aged cheese, soy milk||Lactose-free milk, almond milk, kefir, lactose-free yogurt or ice cream, aged cheeses, including cheddar, Swiss, Colby-Jack, brie, parmesan, Havarti|
|Fruit||Apples pears cherries, peaches, prunes, apricots, mangos, watermelon, blackberries, dried fruit, fruit juice, trail mix||Half of a small banana, one clementine, a half-cup of strawberries, blueberries, raspberries, grapes, pineapple, cantaloupe, honeydew, kiwi, or grapefruit|
|Vegetables||Broccoli, cauliflower, Brussels sprouts, mushrooms, sweet corn, asparagus, celery, canned, baked or refried beans, hummus||Leafy greens, tomatoes, cucumber, carrots, red or yellow bell pepper, white potatoes, eggplant, kohlrabi, radishes, spaghetti squash, beets (canned/pickled), firm tofu, a half-cup of green beans, chickpeas, lentils (canned and drained only) or edamame|
|Breads & Grains||Regular wheat or rye bread, cereals and crackers made with wheat, high-fiber bars||Popcorn, gluten-free breads, gluten-free pasta, cooked rice, quinoa, quinoa pasta, cold quinoa flakes cereal, hot cooked rice cereal, grits, a quarter-cup of dry oatmeal, cornmeal, corn flour, corn tortilla chips, polenta, rice crackers|
|Desserts & Sweets||Sugar-free candy, gum, supplements or shake mixes sweetened with sorbitol, mannitol or xylitol, milk chocolate||Small portions of items sweetened with sugar, one tablespoon of 100 percent pure maple syrup or stevia, a half-cup of sorbet, one ounce of dark or semi-sweet chocolate|
|Nuts||Pistachios, cashews||Two tablespoons of any other nuts, seeds and nut butters|
|Condiments||Seasonings, garlic, onions, ketchup, commercial salad dressings||Chives, scallions, (green tops only), leafy herbs, ginger, vinegar, mustard, lemon or lime, black pepper, olive oil, red or green chiles, cinnamon, nutmeg, paprika, tomato paste, allspice|
|Beverages||Rum, champagne, fortified wines, beverages, syrups or condiments sweetened with high-fructose corn syrup (regular soda, sweet tea), honey, agave, coffee drinks with milk or soy milk, chamomile tea||Small portions of beer, wine, gin, vodka, whiskey, beverages sweetened with sugar, 100 percent maple syrup or stevia, espresso (black), 8 ounces of filtered coffee, green or peppermint tea, weakly brewed black tea|
Foods That Relieve Symptoms of Irritable Bowel Syndrome
According to the IBS Global Impact Report, about 11 percent of men and women suffer from IBS, but it’s believed that many cases go undiagnosed. It seems some conditions are simply too embarrassing: abdominal pain, cramps, bloating, flatulence, mucus in the stool, food intolerances, unintentional weight loss, and constipation or diarrhea (often alternating between the two)—stuff straight out of that scene in Airplane! Except not funny. (You try working, eating, or having sex with constipation or diarrhea.) “Some people don’t find their IBS symptoms bothersome or unusual, and some may be shy about talking to a doctor about bowel problems,” says gastroenterologist G. Richard Locke, M.D., professor of medicine at the Mayo Clinic College of Medicine. While there’s no cure for the syndrome, there are certainly healing foods that you should incorporate into your diet to relieve IBS symptoms.
The editors at Eat This, Not That! and The Doctor’s Book of Natural Health Remedies have researched this definitive list of the best foods for IBS sufferers as well as common trigger foods you should avoid. Employ the tips and tricks below to finally banish that bloat, gas, and frustration.
So do you have IBS? The diagnostic criteria include having abdominal pain or discomfort for at least 12 weeks out of the previous 12 months, not necessarily consecutively. Generally, pain is relieved by a bowel movement; the frequency of bowel movements alters when pain or discomfort begins; and/or there are changes in the form or appearance of the stool. “For most people, symptoms occur now and then, a couple of days a week or so,” says Locke. “To meet the definition of IBS, you have to have the symptoms 25% [or more] of the time.”
It’s a bit of a—forgive us, please—crapshoot. No single treatment for IBS works for everyone. “The initial management of IBS is really about managing your lifestyle,” says Locke. “People need to pay attention to stress in their lives. Regular exercise is also crucial, as is eating smaller amounts of food frequently rather than large meals,” he adds.
After that, treatment is based on whether diarrhea or constipation is predominant. For mild symptoms, Locke says, you can self-treat, using milk of magnesia for constipation and nonprescription Imodium (loperamide) for diarrhea. If symptoms worsen, consider the following options.
Steer clear of foods that exacerbate your symptoms. Among the common culprits are greasy foods, milk, grains, alcohol, chocolate, and caffeinated beverages. “Up to 50% of patients will relate a worsening of symptoms to specific foods,” says Lin Chang, MD, professor of medicine in the division of digestive diseases at the University of California, Los Angeles, David Geffen School of Medicine.
Avoid high FODMAP foods. According to Stanford Health Care, FODMAPs are carbohydrates (sugars) that pull water into the intestinal tract. These sugars include fructose, lactose, fructans, galactans, and polyols. When eaten in excess, FODMAPs are malabsorbed and fermented upon by bacteria in the intestinal tract. The low FODMAP diet was developed by researchers in Australia to treat IBS and is comprised of foods that are considered to have low amounts of FODMAPs.
It might sound counterintuitive, but increasing fiber aids both diarrhea- predominant and constipation-predominant IBS. “Fiber has water-holding capacity, so it bulks up the stool,” says Keith Bruninga, MD, a gastroenterologist at Rush University Medical Center in Chicago, explaining how it can ease diarrhea. “And it can also help bring fluid into the bowel,” lessening constipation.
Eat plenty of fiber-rich foods, such as fruits, vegetables, and whole grains, chia or flaxseeds, or consider adding a fiber supplement. For the best results, aim for at least 30 grams of fiber daily. This amount was found to fuel weight loss and improve health just as effectively as more complex, calorie-cutting diets, according to University of Massachusetts Medical School findings. Here are a few of our favorite high-fiber foods:
A mere tablespoon of these ultra-powerful seeds serves up nearly three grams of belly-filling fiber for just 55 calories. Not bad! Not to mention, flaxseeds are the richest plant source of omega-3 fats, which help reduce inflammation, ward off mood swings, and help prevent heart disease and diabetes. Flaxseeds have a pretty low smoke point, so we don’t recommend cooking with them, but they make a welcome crunchy addition to smoothies, salad dressings, and yogurt.
One ounce of this nutritious nut contains 3.5 grams of fiber (that’s’ 15% of your DV)! What’s more, almonds are a good source of magnesium and iron, nutrients most people don’t get enough of. To incorporate them into your IBS-soothing diet, throw them into your yogurt and oatmeal or eat them solo as a hunger-banishing snack.
Figs, and we don’t mean the Newtons, are a great way to add more fiber to your diet. Try chopping up fresh ones and adding them to oatmeal or Greek yogurt with some honey, cinnamon and slivered almonds. Alternatively, you can eat them whole as a quick, on-the-go snack to satisfy your sweet tooth. Four of them will cost you 189 calories and provide 7.4 grams of IBS-fighting fiber.
Oats are a rich source gut-friendly fiber. One cup of oats delivers 16 grams of fiber, including insoluble, which feeds healthy bacteria in your gut, and a soluble kind called beta-glucan. Bonus: Oats also contain the anti-inflammatory compound avenanthramide, which combined with beta-glucan—help prevent against obesity-related health problems including heart disease and diabetes. And research in the Journal of the American College of Nutrition suggests oatmeal may be the most filling breakfast in the cereal aisle—resulting in greater and longer-lasting feelings of satiety than ready-to-eat breakfast cereal. Enjoy some with a cup of weight-loss tea—choose a decaffeinated one from our best teas for weight loss.
One cup of antioxidant-rich blackberries packs in 7.6 grams of fiber! Bonus: By combining the two, you trigger your gut to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout your body. In a Canadian study, researchers discovered that those whose diets were supplemented with insoluble fiber had higher levels of ghrelin—a hormone that controls hunger. Shed pounds easily—and in minutes—by cooking up these essential, delicious and proven recipes for overnight oats that help you lose weight.
Knock out IBS and bloat with bananas. One medium banana has a mere 105 calories and 3 grams of fiber. Researchers say the fruit is a good source prebiotic fiber, which helps to feed good gut bacteria and improve digestion. Bananas are also a good source of potassium, which helps diminish water retention. Swap your daily apple, which is high in IBS-aggravating fructan, for a banana or add it to your oats, smoothies, or probiotic-rich yogurt.
Blueberries, with their low-sugar/high-fiber content, are a great midday snack that won’t cause digestive discomfort. One cup provides 4 gram of fiber and a mere 14 grams of sugar. Another benefit of blueberries’ mega-fiber is managing your hunger levels with ease. “The high fiber content of this tasty blue fruit also promotes satiety, as our bodies cannot digest it,” Moskovitz details. “As a result, it stays in our stomachs longer, expands once it absorbs water and gives you that ‘I’m full’ feeling for longer.”
Don’t let shredded coconut’s fat count (3.3 grams per tablespoons) scare you off — good bacteria love fat! Not only does four tablespoons yield 2.6 grams of fiber, but the tropical treat is filled with a medium-chain saturated fat called lauric acid that soothes inflammation, fights bad bacteria, and converts into energy more easily than other types of fat. Shredded coconut makes a stellar addition to oats, weight loss smoothies, and yogurt, and can also be used as a breadcrumb alternative (hello, coconut shrimp!).
Sick of noshing on almonds? A quarter-cup serving of sunflower seeds is just over 200 calories and provides 3 grams of fiber. Plus, sunflower seeds make a healthy and filling addition to any diet, serving up a fair share of magnesium, a mineral that keeps blood pressure normal, maintains steady heart rhythm and helps boost lipolysis, a process by which the body releases fat from its stores. Try tossing them into oatmeal and salads for extra crunch.
When it’s not drenched in butter, caramel, or oil, popcorn is a gut-friendly weight loss snack—and one that’s packed with fiber (about 3.5 g per 3 cups) and cancer-fighting compounds called polyphenols. But stick to the air-popped variety. Many of the microwaveable varieties line their bags with perfluorooctanoic acid (PFOA)—the same stuff found in Teflon pots and pans. Studies have linked the chemical to infertility and weight gain. Yikes!
If you’re a chocolate addict, we’ve got some good news! Cocoa powder, the raw, unprocessed form of cocoa powder, is a great way combat IBS and sneak more fiber into your diet—while simultaneously quieting your chocolate cravings. With the colder months approaching, try mixing two tablespoons of cacao powder into hot water for a healthy, filling spin on hot cocoa that packs in 4 grams of fiber. We like Rapunzel Organic Cocoa Powder because it hasn’t undergone alkalization, a process that strips out the health benefits of the cocoa bean.
If you don’t have time to boil or steam the antioxidant-rich veggie, opt for the canned or jarred variety. (Just be sure to rinse off the artichokes if they have been swimming in added sodium.) With 14 grams of fiber for a mere 89 calories, this vegetable makes a great side for those combatting IBS and watching their waistlines.
The avocado is famous for its waist-whittling monounsaturated fat content, but that’s not the only reason it’s a dietary champion. The creamy, green fruit is also jam-packed with fiber, making it a great dietary option for those suffering from IBS. One half of the fruit contains 4.6 grams of fiber which is also why it’s so satiating. Bonus: People who ate half a fresh avocado with their lunch reported a 40 percent decreased desire to eat for hours afterward in a Nutrition Journal study. Add the low-carb fruit to salads and quinoa bowls, or mash it on top of Ezekiel bread for one of our favorite snacks: avocado toast. Top your toast off with some crushed walnuts, cinnamon, salt, pepper, honey and thin slices of pear — another fruit that’s known for its high fiber content. This sweet spin on avocado toast is one you’re sure to love.
Edamame is boasting with gut-friendly fiber—8.1 grams per cup! Bonus: Aside from their high fiber content, these beans are rich in energy-boosting B-vitamins, essential amino acids and hunger-busting protein. Experts say the best time to munch on lightly salted edamame is after a tough workout. Its unique nutrient profile helps replenish energy stores and the sodium will help to replace lost electrolytes. Snack on them between meals to keep hunger at bay and maintain a healthy gut.
This seasonal squash serves up a third of the day’s fiber at 9 grams per cup and it’s nutritional benefits don’t just stop there. The naturally sweet veggie contains 30 percent of your daily vitamin C needs. The body uses the nutrient to form muscle and blood vessels, and it can even boost the fat-burning effects of exercise by 30 percent, according to a study in the Journal of the American College of Nutrition. For a simple—yet sweet—side dish, halve an acorn squash, scoop out the seeds and add a little cinnamon and a drizzle of maple syrup. Bake for about an hour at 400 degrees F.
Leafy greens like kale, arugula, and spinach contain indigestible fiber that adds bulk to stool, making it easier to pass through the digestive system. Additionally, they are low in fermentable carbohydrates responsible for triggering bouts of IBS. Toss them into smoothies, create salads or steam them. Aim for one cup a day raw or ½ cup cooked. Speaking of greens, try Garden of Life’s Detoxifiber, an organic food-based blend with a balanced ratio of soluble and insoluble fiber that’s free of gluten, psyllium, and harsh laxatives. Since taking too much fiber too quickly can cause bloating, gradually work your way up to the dosage recommended on the package.
Probiotic microorganisms, believed to make the intestinal environment friendlier by populating it with “good” bacteria, are worth a try. “Study after study suggests that the influence of those wriggling bugs have a far-reaching impact on our health,” writes Tasneem “Dr. Taz” Bhatia, M.D., medical director of the Atlanta Center for Holistic and Integrative Medicine, in her groundbreaking book The 21-Day Belly Fix.
Probiotics are found largely in fermented foods, and the MVPs usually mentioned are yogurt, kefir, and kimchi (pictured). But probiotic sources go way beyond breakfast and Korean BBQ; you can consume them as part of a wide variety of meals and snacks. Here are some of the best options.
Don’t be fooled into thinking the offerings at Pinkberry are going to do your body biome right. All of the processing that frozen yogurt goes through kills off most of the healthy cultures. And even most yogurts you buy in the dairy section are so high in sugar that they’ll do more for the bad bacteria in your belly than they will for the good. If you choose to eat yogurt, look for the words “live active cultures” on the label, and for brands with less than 15 grams of sugar per serving. Most Greek yogurts are higher in protein and lower in sugar than their non-Greek counterparts. If you want to make it even easier to choose a healthy option on the run, use our list of the best yogurt brands for weight loss.
Dark chocolate is a dietary white knight. Chocolate-loving microbes in the gut convert the candy into anti-inflammatory compounds, researchers at the American Chemical Society found. When the cocoa reaches your belly’s digestive juices and enzymes, it’s feasted on by your belly’s good gut bugs, which ferment it into anti-inflammatory compounds. Bingo: You lose belly bloat. (Dark chocolate also dilates blood vessels to lower blood pressure, which can lower your risk of stroke.) Look for a cacao content of 70 percent or above. The ACS researchers said the amount that seems to be beneficial is the equivalent of two tablespoons of cocoa powder a day, or three-quarters of an ounce of chocolate (one square is about 1 ounce).
This blue-green alga, available in powders and supplements, is super-rich in protein: It contains all necessary amino acids. Research into its probiotic properties is preliminary but promising. A study published in Oxidative Medicine and Cellular Longevity found spirulina effective in growing cultures of the helpful bug Lactobacillus acidophilus as well as other beneficial gut bacteria while preventing metabolic syndrome. Research in the journal Nutrients found that it reduced diabetic kidney disease in rats, and a study printed in the journal Scientific Reports found it protected mice from h2N1 flu infection.
Bonus: The green stuff may be able to flatten your belly by burning fat during exercise! Nine moderately athletic men took either spirulina capsules or a placebo for four weeks in a study printed in Medicine & Science in Sports & Exercise. Afterward, the men who had taken spirulina supplements were able to run 30 percent longer than the men who had taken a placebo and burned 11% more fat during a run!
Although sullied by its association with hot dogs, sauerkraut is fermented cabbage, and it contains natural compounds that have potent cancer-fighting and belly-slimming properties. Unpasteurized sauerkraut is rich in probiotic Lactobacillus bacteria—it even has more than yogurt!—which boosts the healthy flora in the intestinal tract and bolsters your immune system. But it will also boost your overall health: Mice fed this strain of bacteria isolated from Chinese sauerkraut had reduced cholesterol levels, in a study published in the World Journal of Microbiology and Biotechnology. And one cup packs 34% of your daily recommended dose of vitamin C and a solid, satiating 4 grams of fiber. “when you buy sauerkraut, be sure to look for one that hasn’t been pasteurized—the high temperatures used in that process kill off the beneficial bacteria,” says Dr. Taz.
These little green buggers have come a long way from their days as an unsung bar food: Lactobacillus plantarum and Lactobacillus pentosus have been isolated in olives, fed by the brine in which they’re soaked. And L. plantarum shows great potential for getting you that flat stomach you’re after: This strain can balance your gut bugs and decrease bloating, particularly in people with irritable bowel syndrome, according to a study in Microbial Ecology in Health and Disease.
Fiber-rich plant foods like quinoa feed our gut bugs while helping to turn off the genes linked to insulin resistance and inflammation. But while most whole grains and fiber-rich vegetables help this process, quinoa deserves a special place in your daily diet because of its status as a complete protein—one of the few plants that can replace meat entirely. That’s important because a Harvard study found that a diet based primarily on animal protein—especially one that involves a lot of food packaging and burger wrappers—can quickly alter the delicate balance of microbes in your belly. And reset your entire body—and mood—with this recommended and cleansing one-day detox plan.
Spinach and kale have a bit of competition for green veg of the moment. But the dark horse of this drag race is the humble green pea. Japanese researchers found that green peas contain Leuconostoc mesenteroides, a potent probiotic that stimulates your immune system, in a 2014 study published in the Journal of Applied Microbiology. The peas produce lactic acid bacteria that protects the mucosal barrier, a.k.a. the body’s second skin, which runs through your digestive tract and is the first line of defense against bad bugs and toxins. Make sure to skip soggy, salty canned peas and add fresh ones to your salads and omelets, or snack on them fresh.
Recent studies have found that gluten can negatively impact gut bacteria, even in people who are not gluten-sensitive. Gluten-free whole grains (like brown rice or quinoa) contain a nutrient called betaine, an amino acid that positively influences the genetic mechanism for insulin resistance and visceral fat.
It may be counterintuitive to eat raw fish to help improve your belly biome, but choosing raw or lightly cooked meats over other forms of protein can give your gut bugs the edge. When you cook meat at high temperatures, chemicals called heterocyclic amines (HCAs) are produced. According to a study in Carcinogenesis, increased intake of HCAs causes changes to our gut microbiota that increases the risk of colorectal cancer.
Raw kombucha drinks contain the same kind of yeast and bacteria that’s in yogurt or kefir and nearly all bottled varieties are made with black tea. That means, if nothing else, you can reap the benefits of these ingredients by sipping the brew. Researchers have found that black tea increases the rate at which the body is able to reduce levels of cortisol—a stress hormone that causes bouts of IBS—after a stressful event. As for the bacteria? “Bacteria in the form of probiotics may support gut health, boost immunity and play a role in regulating blood sugar,” explains Smith. It’s possible that it plays a role in keeping the appetite-regulating hormone, leptin, pumping out properly, too.
Think of kefir as drinkable yogurt, or an extra-thick, protein-packed smoothie. In either case, this delicious dairy product is an IBS essential. Beyond the satiety-inducing protein, the probiotics in kefir may also speed weight loss. A study in Nutrients found that these active organisms improve exercise performance and reduce physical fatigue in mice. The researchers still need to prove the finding in humans, but there’s no danger in downing probiotic-packed products. We like Lifeway Lowfat Blueberry Kefir—it contains L. casei.
Used for thousands of years to tame troubled tummies and aid digestion, ginger is mentioned in Chinese medical texts from the fourth century BC! And for the past few decades, scientists have been proving ginger works at quieting that queasy feeling. One study found that ginger helped prevent and treat motion sickness by suppressing the release of vasopressin during “circular vexation,” aka, spinning around in a chair. Vasopressin is a hormone that regulates levels of water, salt and blood sugar. Other research paints ginger as a powerful muscle relaxant, that helps reduce soreness brought on by exercise by as much as 25 percent, as well as banish bloat. Researchers attribute ginger’s health benefits to gingerols, compounds that are antioxidant, anti-inflammatory, antibacterial—and anti-disease. In fact, studies suggest ginger may reduce symptoms of arthritis, improve cholesterol and prevent cancer. The herb is often recommended as a general aid for digestion and a remedy for diarrhea and stomach upset. Try adding ginger to tea, smoothies, or oatmeal.
The following foods are considered to be low FODMAP foods or foods that contain low amounts of fructose, lactose, fructans, galactans, and polyols. According to the Low FODMAPs dietary guidelines, consuming low FODMAPs, like the ones below, and avoiding high FODMAPs, alleviates symptoms of IBS.
Eggs are a green light when it comes to battling IBS. Beyond easily upping your daily protein count—each 85-calorie eggs packs a solid 7 grams of the muscle-builder—eggs also boost your health. They’re loaded with amino acids, antioxidants and iron. Don’t just reach for the whites, though; the yolks boast a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down. When you’re shopping for eggs, pay attention to the labels. You should be buying organic, when possible. These are certified by the USDA and are free from antibiotics, vaccines, and hormones.
Not only are these low in fructans, but they fight stress. When we stress out, IBS flares and the body starts pumping out the hormone cortisol, which encourages the body to store cholesterol-raising fat around the midsection. The good news is that vitamin C-rich foods like peppers can squash stress. According to German researchers, the nutrient can lower levels of cortisol during stressful situations, helping to uncover your abs and keep you out of the bathroom. Chop some peppers, add them to a hot pan with some olive oil, add in two or three eggs and scramble them up!
Although most dairy is high in the FODMAP list, coconut milk is a great alternative. And if you’re a fan of whole milk or cream, you’ll love this naturally sweet milk’s texture! The beverage is made from freshly grated coconut meat, which helps give it a natural, creamy thickness. Coconut milk is loaded with medium-chain triglycerides (a type of easily-digested healthy fat that helps fry flab), potassium, and a host of additional fortified vitamins (some brands have 50 percent of the day’s B12!), making it a healthy way to add a tropical twist to coffees, teas, oatmeal, cereal and homemade smoothies.
Cucumbers are comprised of 95 percent water, aiding in hydration and acting as a natural diuretic to keep you regular and boost weight-loss efforts. One medium-sized cucumber contains only about 45 calories, so you can chomp away guilt-free without upsetting your gut. Put your peeler away, too; the skin of a cucumber retains many of its nutrients including vitamin C and vitamin K, which helps regulates blood clotting and contributes to healthy bones.
Grapes are low in fructan and contain anthocyanin, a name used for certain purple, blue or red antioxidants that may fight IBS and aid in weight loss thanks to their ability to inhibit inflammatory chemicals. Dark grapes, which boast high amounts of ellagic acid, are a particularly good choice as they can spike fat burning in your body. Plus, they taste like nature’s candy. Rinse and toss them into the freezer for an IBS safe snack that will nix those late night sugar cravings.
One large, flavor-packed spud serves up 4 grams of satiety-boosting protein, 25 percent of the day’s IBS fighting fiber and 11 times the recommended daily intake of vitamin A, a nutrient that aids immune function, vision, reproduction and cellular communication. The most impressive part is that you can reap all of these benefits for a mere 162 calories—it’s truly a nutritional champion!
Quinoa earns its buzz. Its amped-up nutrition profile is leaving go-to grains like brown rice in the dust. Quinoa is the only grain that’s a complete protein, meaning it contains all nine essential amino acids, says Jackie Newgent, R.D., author of 1,000 Low-Calorie Recipes. Plus it lacks gluten, which can worsen symptoms of IBS. Substitute this superfood in rice and pasta dishes to add an extra protein punch.
Fight IBS, weight gain, and get a sexy glow by swapping your afternoon bag of chips with these a bag of carrots. Low on the FODMAP, this veggie is also one of the most satiating out there due to its high water content. And lots of h3O aids in digestion.
Aside from being gut-friendly, tomatoes are particularly rich in lycopene, an antioxidant that, unlike most nutrients in fresh produce, increases after cooking and processing. Dozens of studies suggest a relationship between regular intake of lycopene-rich tomatoes and a lower risk of cardiovascular disease, skin damage, and certain cancers. Whether you roast them and toss them into a salad, pasta dish, or whip up a quick gazpacho, adding tomatoes diet is an easy and delicious way to combat IBS.
Assessment of the effect of sachet formulation of almond (Amygdalus dulcis L.) on diarrhea prominent irritable bowel syndrome (IBS-D) symptoms: A clinical trial
Almond has been listed in the low FODMAPs (Fermentable Oligo-, Di-, Mono saccharides And Polyols) and is recommended for infant diarrhea and gastrointestinal problem in Iranian folk medicine. In this work, sachet of almond has been designed, formulated and is studied on the clinical symptoms of diarrhea prominent irritable bowel syndrome (IBS-D).
almond was standardized on the basis of total protein and carbohydrate content. A sachet of almond and wheat flour (placebo) was formulated and their physicochemical characteristics were investigated.
In a double blind randomized trial, fifty IBS-D patients were randomly enrolled into the almond and placebo groups, ranked in respect to the severity of symptoms to mild-moderate and severe disease. The patients received almond or placebo sachet (40 g/day,20 days) respectively.
Main outcome measure:
Patients were assessed for bowel habit, pain severity and frequency and bloating and data was recorded in a data collecting form.
The results showed that none of the primary outcomes of the disease is improved in the patients treated with almond. The bowel movement and severity of the pain was significantly increased in the almond treated patients compared to the placebo and baseline (p < 0.05).
Almond contains high content of oligo-fructan which in high intake might result in a large amount of fermentable carbohydrates that can exacerbate the symptoms of the disease. So, despite the almond inclusion in the low-FODMAPs, the amount of almond intake is a determining factor and here we have controversial results for almond intake in patients with IBS. Mental health and physical activity of patients are also involved in the disease.
Almond; Diarrhea; Irritable bowel syndrome; Sachet.
What nuts are low FODMAP?
Nuts are an excellent source of healthy fats, antioxidants, vitamins and fibre. There are plenty of nuts to choose from on a low-FODMAP diet and they make a great energy-boosting snack!
If you struggle with low-FODMAP nuts, and it’s not due to an allergy, then it might be because nuts contain high levels of insoluble fibre, which can make IBS symptoms worse. This article will explain which nuts are safe for a low-FODMAP diet and which nuts are not. Just before you go crazy about nuts, just remember that serving sizes are important as always!
FODMAP content of nuts
|Low FODMAP||Moderate FODMAP||High FODMAP|
|Almonds (10 or less = low FODMAP)
Hazelnuts (10 or less = low FODMAP)
|Almonds (more than 10)
Low-FODMAP nut options
Brazil nuts are known for their high levels of selenium and just two to three nuts per day can provide you with 100 per cent of your daily selenium needs. The safe serving size for Brazil nuts is 10.
Chestnuts are high in vitamin C, as well as minerals, such as potassium, copper and magnesium, amino acids and antioxidants. Fire-roasted chestnuts make the perfect autumn treat. The safe low-FODMAP serving size is 20 chestnuts. However, serving sizes with 25 or more chestnuts contain moderate levels of oligosaccharides (GOS) and should be limited.
Macadamia nuts contain higher levels of monosaturated fats, like those found in olive oil, compared with other tree nuts. This means they may be able to help reduce cholesterol when combined with a healthy diet. These nuts are also higher in fat and calories than other nuts, so watch your portions. The safe low-FODMAP serving size for macadamia nuts is 20.
Peanuts are not tree nuts but belong to the legume family. Nutritionally they are very similar to other tree nuts. Peanuts are high in folate and can offer the same heart protection benefits as other nuts. Peanuts are also cheap, which means they are a great option if you are on a budget. The safe low-FODMAP serving size for peanuts is 32.
Pecans are a good source of thiamine, magnesium and phosphorous, making them a rich source of vitamins and minerals. The safe low-FODMAP serving size is 10 pecan halves.
Pine nuts contain both vitamins E and K. Vitamin E helps your body produce red blood cells, vitamin K helps your body to form blood clots and stop bleeding after an injury. The safe low-FODMAP serving size for pine nuts is one tablespoon. Large serving sizes of eight tablespoons should be avoided as they contain high amounts of fructans.
Walnuts are a rich source of plant-based omega-3s, which can help protect your body against heart disease and strokes. The safe low-FODMAP serving size is 10 walnut halves.
Nuts safe in small serves only
Hazelnuts and almonds are only low FODMAP in small serving sizes of 10 nuts or less.
Avoid these high-FODMAP nuts
Unfortunately, both cashews and pistachio nuts are high FODMAP, even in small serving sizes.
Low-FODMAP nuts are a great source of vitamins, minerals, healthy fats and fibre. This means they make great low-FODMAP snacks and can help you achieve a balanced diet. Unless you are like me and have a nut allergy, or have issues with insoluble fibre, try to eat a small handful of safe nuts every day.
Please note: If you want more information on going low FODMAP please see our FODMAP toolkit: Your complete guide to going low-FODMAP. Full print ready version available for purchase, details here.
You may also be interested in:
Please also see our articles; is the low-fodmaps diet right for you and our Fodmaps toolkit which is your complete guide to going low-fodmap.
Low-FODMAP Diet for IBS
What Is a Low-FODMAP Diet?
A low-FODMAP diet is designed to help people with irritable bowel syndrome (IBS) have better control over their symptoms by limiting certain foods. FODMAPs stands for fermentable oligo-saccharides, di-saccharides, mono-saccharides and polyols. Put more simply, FODMAPs are certain types of carbohydrates — the sugars, starches, and fiber in foods.
For most, these foods are not a problem unless you eat too much of them. But some people are sensitive to them.
FODMAPs draw water into your digestive tract, which could make you bloated. If you eat too much of them, they can hang around in your gut and ferment.
These types of carbs are FODMAPs:
- Fructose: Fruits, honey, high-fructose corn syrup, agave
- Lactose: Dairy
- Fructans: Wheat, onions, garlic
- Galactans: Legumes, such as beans, lentils, and soybeans
- Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums
Avoiding FODMAPs doesn’t help everyone. But in a study published in the journal Gastroenterology, about 3 out of 4 people with IBS had their symptoms ease right away after starting a low-FODMAP diet and felt the most relief after 7 days or more on the plan.
Remember, FODMAPs aren’t bad. Many foods that are rich in them encourage the growth of good bacteria in the gut.
Benefits of a Low-FODMAP Diet
Many people with IBS who use the low-FODMAP diet say it helps them. It may allow you to:
How to Follow a Low-FODMAP Diet
Your doctor or a dietitian who’s familiar with the low-FODMAP diet can help you. Using a low-FODMAP diet involves three steps: restriction, reintroduction, and personalization.
- Restriction: Under an expert’s guidance, you’ll stop eating certain foods for 6-8 weeks, to see if your symptoms improve.
- Reintroduction: Once your tummy calms down, you can bring back foods one at a time at a rate of one item per week, with guidance from your doctor or dietitian. You might discover that you’re sensitive to only one or two FODMAP carbs, not all of them.
- Personalization: You may have different reactions to some FODMAP carbs than other people. The goal is to figure out what foods trigger your digestive problems and create a diet that gives you all the nutrients you need but includes only the FODMAPs you can handle.
Foods Low and High in FODMAPs
You’ll have many foods you can eat on this diet, but there’s a steep learning curve about what items are high in FODMAPs and what you could choose instead.
Foods high in FODMAPs include:
- Anything made with wheat, barley, or rye
- Artificial sweeteners like in chewing gum
- Dried fruits
- Garlic and onions
- High-fructose corn syrup
- Ice cream
Foods low in FODMAPs include:
It’s good to work with a gastroenterologist (a doctor who works with the stomach and intestines) and with a dietitian who can help you limit FODMAPs but keep a balanced diet that meets all your nutritional needs.
Who Should Follow a Low-FODMAP Diet?
This diet may be a way for people with IBS to better control their symptoms. It isn’t a diet that people should try without a diagnosed gut condition, the way that people adopt a gluten-free diet without a medical need for that eating style. Consider this diet if:
- You’ve been diagnosed with IBS.
- You’re seeking a better way to control symptoms.
- You have inflammatory bowel disease (such as Crohn’s or ulcerative colitis) and you have digestive symptoms, even though your condition is inactive.
90,000 6 useful properties of almonds soaked in water
By adding water, you can get more benefit from the almonds
Only in this form does the almond reveal its most useful properties.
Of course, almonds are healthy on their own.But soaked nuts contain much more vitamin B and E, folic acid, and enzymes such as lipase. Soaked almonds are a source of potassium, iron, dietary fiber, protein and healthy fats, and powerful antioxidants, according to the USDA.
6 Proven Health Benefits of Soaked Almonds:
Skin and hair. As such, walnuts contain more vitamin E, which acts as an antioxidant to reduce inflammation and damage to hair and skin.
Pregnancy. Soaked almonds help replenish folic acid deficiency, which has a beneficial effect on fetal development during pregnancy.
Digestion. Thanks to dietary fiber, almonds swollen in water help relieve constipation, indigestion, bloating and cramps.
Slimming. According to a research article, the fiber in soaked almonds not only aids digestion but also prevents hunger, which is good for those looking to lose weight.
Chronic diseases and mental abilities. As a rich source of antioxidants, soaked almonds can help reduce rice in chronic diseases, including cancer. Also, thanks to vitamin E, this nut helps to improve memory if it is eaten in moderation and on an empty stomach.
Heart health. Soaked almonds are high in healthy fats that help prevent heart attacks, strokes and atherosclerosis. Research shows that this nut can increase good cholesterol levels in coronary heart disease.
How to make soaked almonds:
Pour two cups of almonds into a bowl with warm water;
After 12 hours, drain the water and add 2 teaspoons of salt;
Then refill the bowl with warm water and let sit for 12 hours.
At the end of the 24 hour period, you can easily peel off the brown skin of the almond.
90,000 almonds protect against heart attacks
YEREVAN, January 28. News-Armenia. Scientists state that daily consumption of almonds effectively protects against the development of cardiovascular diseases, including heart attacks.Experts advise to consume a handful of almonds (50 grams) per day.
According to the Medik-Forum portal referring to a study in the journal Free Radical Research, “almonds significantly increase the amount of antioxidants in the blood, lower blood pressure and improve blood flow.” According to experts, the antioxidants in almonds play an important role in protecting against heart disease by targeting free radicals. Free radicals are molecules that damage blood vessels, which can disrupt blood flow to the heart and trigger coronary artery disease.A deadly manifestation of coronary heart disease can be myocardial infarction
including high blood pressure or being overweight. The men were divided into two groups: in one, the volunteers ate as usual, and in the other, they ate 50 grams of almonds daily for one month.
As a result, participants in the group that ate almonds had higher levels of antioxidants (alpha-tocopherol) in their bloodstream and lower blood pressure.
“Our research confirms that almonds are a superfood. It has been previously discovered that its use helps keep the heart healthy, but our work proves that almonds are never too late to introduce them into your diet. Adding even a handful of these nuts to your daily diet can improve vascular health in a short period of time, ”said lead researcher Professor Helen Griffiths.–0 to
10 Essential Heart Support Products
Our heart works 24 hours a day, 7 days a week, we owe it for every inhalation and exhalation. The most important organ never stops! What products for the heart will help keep the “symbol of love” safe and sound?
1. The first place in the list is deservedly occupied by fish . This is undoubtedly the main helper in the work of the heart. Red fish is rich in omega-3 fatty acids, which reduce the risk of heart rhythm disturbances and lower triglyceride levels.In this respect, salmon is especially good. Tuna is no less useful (only it is better to take fillets or canned food without oil). In addition, omega-3 fatty acids are found in mackerel, herring, lake trout, sardines, and anchovies. Don’t have the time and desire to cook fish? Then the essential fatty acids and vitamins for the heart can be obtained with vitamin complexes .
2. Nuts (primarily walnuts, pine nuts and almonds) contain the amino acid arginine, which protects blood vessels and has many other positive effects on the human body.Eating nuts several times a week can reduce your risk of heart attack by 30 to 50%. We add that arginine is partially produced in the human body, but we often lack it.
3. Not only red but also white wine contains heart-healthy antioxidants. The well-known resveratrol is also found in the skins of all grape varieties. It is clear that the use of an alcoholic beverage should be moderate, otherwise the negative effects will outweigh the positive ones. Better to eat the usual grapes , because it also contains all the same polyphenols, as well as vitamins for the heart.
4. Great benefit for the heart and blood vessels is Extra virgin olive oil – it contains a lot of monounsaturated fats. Ditching butter in favor of olive oil can dramatically lower your cholesterol levels. Other beneficial substances of this product are polyphenols, which protect blood vessels.
5. Tomatoes – an excellent natural remedy for improving heart rate (atrial fibrillation, tachycardia, extrasystole), for the prevention of hypertension, coronary heart disease.Eating tomatoes as often as possible is recommended for people with increased nervous system excitability (which, as a rule, leads to hypertension). The main “trump card” of tomato is the antioxidant lycopene, which protects against atherosclerosis. This substance is well absorbed when combined with healthy fats. By the way, heat treatment slightly increases the concentration of lycopene in tomatoes, but after evaporation, it is easier for us to eat more healthy product.
6. If you are not allergic to citrus fruits, eat oranges .These bright fruits contain pectin, a substance that promotes the release of excess cholesterol from the body. In addition, oranges are high in potassium, which helps control blood pressure. Oranges help blood vessels work better and lower blood pressure thanks to the antioxidant hesperidin.
7. Beet tops or the so-called Swiss chard . This salad is rich in potassium and magnesium, as well as minerals that help control blood pressure. Fiber, B vitamins and antioxidants, lutein, zeaxanthin – all these components of an extraordinary leaf lettuce are excellent helpers for the heart.
8. To protect the heart from cholesterol helps dried apricots – dried apricots. These dried fruits are rich in potassium and natural antioxidants that help protect the heart and blood vessels from free radicals. Doctors believe that a couple of handfuls of dried apricots a day can protect a person even from a second heart attack.
9. Do you still dislike oatmeal ? Then just learn how to cook it. Just do not take “ready-made porridge” with preservatives and an abundance of sugar, it is better to purchase the well-known “Hercules” and a slow cooker, which can greatly facilitate the process of preparing a morning delicacy.Oats and oatmeal are high in fiber, which can lower your risk of heart disease. In addition, oats contain all the same flavonoids and potassium, which feed the heart muscle. Complement a healthy dish: throw nuts, berries or dried apricots into the porridge.
10. And, finally, perhaps the most pleasant product of our mini rating – dark chocolate . It is useful for high blood pressure because the flavonoids it contains dilate blood vessels. Meanwhile, without hypertension, the risk of dying from heart disease is half as much, and the risk of stroke and heart attack is reduced by about 20%.It is curious that bitter chocolate has no effect on people with normal blood pressure.
In conclusion, I would like to note that there are foods that are good for the heart, and there are also foods that are very bad for it. What should you refuse if you already have heart and vascular problems? It is clear that semi-finished products, smoked meats, hamburgers, sausages and ready-made sauces, spicy and salty dishes are illegal. It is worth giving up meat with a high content of animal fat, it is better to reorient to lean veal, rabbit, chicken and turkey, since there are more than enough recipes on the Internet now.It is also best not to burden your digestive system with fresh baked goods. Of the drinks, coffee, strong tea and … rich broths are contraindicated for such patients.
Diet for atherosclerosis
Diet for atherosclerosis
September 29 is World Heart Day. The theme of the world day is “Share the strength of your heart”. The emphasis is on lifestyle changes to prevent cardiovascular disease in all populations.
Currently, cardiovascular diseases are the leading cause of death in the world: they claim more than 17 million lives annually. In Russia, among socially significant diseases, cardiovascular diseases rank first. They are responsible for more than half of all deaths in Russians.
The word “atherosclerosis” is familiar to everyone. This is due to the extremely widespread occurrence of this pathology and its clinical manifestations – coronary heart disease, including myocardial infarction, stroke, intermittent claudication, etc.The cause of atherosclerosis is the accumulation of excess cholesterol in the walls of blood vessels. Around these deposits, connective tissue or, in other words, scar tissue grows, calcium deposits are formed. This is how an atherosclerotic plaque is formed. It narrows the lumen of the vessel, reduces blood flow, and the addition of a blood clot leads to its blockage, which causes the development of the listed diseases.
The first bell, signaling the risk of developing atherosclerosis of the blood vessels, is an increased cholesterol level.Everyone over the age of 20 should know their cholesterol level. To do this, you must regularly undergo a preventive medical examination in the office of medical prevention of the polyclinic, or in the health center. In the complex of preventive examinations, you will definitely be given a blood test for the level of total cholesterol and its content in various transport forms – lipoproteins.
The cholesterol content can be reduced. To do this, you need to improve your lifestyle. Be physically active, eat healthy, and quit smoking – it significantly increases the risk of atherosclerotic plaque formation.It has been proven that following the rules of a healthy diet can reduce blood cholesterol levels by 10-12%.
Eat foods with reduced fat and cholesterol content more often: primarily low-fat dairy products. Limit the number of eggs. The allowed amount is two per week. But you can also get them in salads and baked goods.
Wholemeal bread, whole grain pasta, water-cooked porridge. More vegetables and fruits – at least 500 grams per day.More foods with soluble fiber: oatmeal, apples, plums, berries, beans. They lower the level of cholesterol in the body and increase its excretion.
Chicken, turkey and veal instead of other meat products. Remove fat from meat and skin from poultry before cooking. Limit, or better completely exclude the consumption of sausages, hams, smoked meats. Increase your fish intake, especially sea fish. It is better if fish is present in your diet every day.
Do not fry in oil: boil, simmer, bake.Use pans with a coating that does not require added fat for cooking. Desserts without fat, cream and with a minimum of sugar. Stop for fruit salads and savory jellies. Fewer processed foods, and among them, choose only those that do not contain partially hydrogenated oils (trans fats).
Less salt – up to 3-5 grams per day. Follow your drinking regimen. The total volume of free fluid should be 1.5 liters per day.
Eat in small portions. So the food is better absorbed and brings more benefits.The diet should be split between several meals: breakfast, lunch and dinner. Here you can enter lunch – second breakfast, and afternoon tea – a snack between lunch and dinner. Don’t skip breakfast, the most important meal of the day, and lighten your meal as much as possible to have a restful, deep sleep. The last meal is no later than 2-3 hours before bedtime.
– vegetables, fruits and berries in their raw form, rich in potassium salts – peaches, plums, apricots, pineapples, rose hips, cabbage, eggplants, potatoes (2-3 times a week), dried fruits: dried apricots, prunes, raisins;
– foods rich in magnesium salts – oatmeal, buckwheat, millet groats, bran, walnuts, almonds, chestnuts;
– seafood – seaweed, scallop, etc.
Sample menu for cholesterol-lowering – anti-atherogenic diet
Oatmeal with skim milk, vegetable salad with sunflower or olive oil, coffee with milk (no more than 1.5% fat) and 1 tsp. Sahara.
Cottage cheese with low-fat yogurt, raisins, sugar (1 tsp), apples (baked).
Vegetable soup 0.5 servings, boiled meat without fat under white sauce with buckwheat porridge, dried fruit compote.
Rosehip broth with crackers.
Boiled fish, preferably sea fish with boiled potatoes, tea with lemon.
Low fat curdled milk or kefir (up to 1.5%).
For the whole day.
White bread 100 g, gray bread 150 g, sugar 50 g.
If, after 6-8 weeks of the diet, the decrease in total blood cholesterol is less than 5% and the risk of developing diseases caused by atherosclerosis remains high, then your doctor may prescribe medications to lower blood cholesterol levels.
Do not self-medicate! Don’t fall for the ads for miraculous nutritional supplements. Your doctor may only recommend one type of supplement – soluble fiber supplements. It must be remembered that they only complement and enhance the effect of a properly formulated diet.
Back to all news
|Edition||RV Kamelin et al (2008) Red Data Book of the Russian Federation (plants and fungi). M .: Partnership of Scientific Publications KMK 855 PDF|
|Taxon listed as||Amygdalus pedunculata Pallas|
|Category||3d: Rare species.|
|Morphological description||Multi-stemmed deciduous shrub 0.5-1.5 m height. Blooms in May. Propagated by seeds and suckers. One plant can have up to 840 fruits.|
|Distribution||In Russia, it is distributed only on the territory of the Republic of Buryatia. There are 4 known locations: ridge. Monostoy (environs of the village of Novoselenginsk), ridge. Borgoiskiy (environs of the settlement of Selendum), spurs of the ridge. Malkhansky (near Tamir village) and at the fork in the road to Ust-Kiran – on the road from Kyakhta (1-3). Outside of Russia, it grows in Mongolia and North. China.|
|Lifestyle||Xerophyte, light-loving, drought- and cold-resistant species, calcephil.It grows on rocky slopes, tops of ridges, fanning cones, on sands, on rocks in the steppe zone (1-7). The species is found on the slopes of various exposures, but the most favorable conditions are on the slopes of the southern exposure ranges of the Selenga midlands (5). It is included in and sometimes dominates in steppe shrub communities (5). On the Bilyutaysky mountains (Borgoisky ridge), 5-7 km from the village. Selendum, the species grows in the almond-lespedece-wheatgrass steppes with a 60% coverage (8).|
|Population||The total number has not been determined.State of local populations: The area of almond groves on the ridge. Borgoysky and Malkhansky small, on the ridge. The monosty grove is 7 km long (9). The population on the Bilyutaysky mountains (Borgoisky ridge) in 1982 at 50 m 2 numbered 23 individuals. Seed productivity averaged 312 seeds per individual. Abundance per 10 m 2 in natural populations in 1994-1999 ranged from 8 under pine canopy on the northern slopes to 34 individuals on the southern slopes. Seed productivity from 14 to 400 seeds per individual (7).|
|Limiting factors||Natural: damage to fruits by almond weevils (up to 99.5% are damaged in some years) and eating of fruits by rodents (Daurian hamster and East Asian forest mouse) (8). Anthropogenic: cattle grazing, fires. When livestock grazing, the soils are compacted, the herbage is changing, Artemisia frigida, Carex duriuscula and other species are introduced – indicators of pasture digression. The number of individuals of almonds is sharply reduced (5). With intensive grazing, 1-2 individuals of the species remain (5, 7).Ornamental, melliferous, medicinal, suffering from collection.|
|Security measures||It was included in the Red Book of the RSFSR (1988). The species is included in the Red Data Book of the Republic of Buryatia (2002). Protected in the botanical reserve “Almond Grove” on the ridge. Borgoysky southwest of st. Bilyutai. Necessary measures: Organize a branch of the Agul reserve on the ridge. Monostoy (left bank of the Selenga river), from the mouth of the river. Bayangolka in the west to the Ulan-Ude – Kyakhta highway in the east; a reserve of federal significance on the ridge.Borgoysky in the env. Art. Bilyutai with its subsequent inclusion in the Steppe Reserve; botanical reserves on the ridge. Malkhansky near the village. Tamir and at the fork in the road to the village. Ust-Kiran, excluding livestock grazing on the territory of the reserves. Monitoring the state of populations (5, 7, 9). Cultivation opportunities: Experiments on cultivation under conditions of Novosibirsk (CSBS SB RAS) showed that the species is unpromising due to damping off in winter and lack of heat in summer (9, 10). The species is successfully grown in Irkutsk (IBS), Ulan-Ude (fruit and berry station), in the env.Irkutsk (st. Khanchin, gardening “Snowdrop”), in Zaigraevsky and Selenginsky districts of the Republic of Buryatia (7, 9). The species can be recommended for introduction in the steppe regions.|
|References||1. Flora of Siberia, t. 8, 1988; 2. Malyshev, Peshkova, 1979; 3. Grubov, 1982; 4. Flora of Central Siberia, 1979; 5. Boykov, 1999; 6. Red Book …, 2002; 7. Parry, 2000; 8. Dyuryagin, Ivanova, 1985; 9. Boykov et al., 1990; 10. Semyonova, 2001; 11. Camelyn, 2004; 12.Ekimova, 2002.|
The best foods when a person suffers from cardiovascular diseases
There are many conflicting opinions and recommendations regarding the nature and importance of nutrition in cardiovascular diseases.
Heart disease is still a killer.This article describes 16 foods that, when used as a diet, can help your heart stay healthy. These recommendations are one of many opinions that require critical evaluation. The recommendations are generally correct, but the predictive value of the recommended product is not always well founded.
There are many things you can do to keep your heart healthy. You can schedule an annual check-up, exercise daily, quit smoking, or take steps to reduce the stress levels in your life.All of these things have a positive effect on heart health. However, one of the simplest lifestyle changes that will benefit your heart is what you eat. Currently about 6 million. people with sufficient livelihoods live with more or less severe heart failure, and about half of them will die within 5 years of diagnosis.
The Centers for Disease Control and Prevention warns that eating foods high in fat, cholesterol, or sodium is incompatible with dietary recommendations.Thus, taking proper steps to reduce the risk of heart disease is one way to prevent heart disease.
This article reviews some of the best foods to provide strong and healthy heart support.
Asparagus is a natural source of folate, which reduces the build-up of an amino acid called homocysteine in the body. High homocysteine levels are associated with an increased risk of heart disease such as coronary artery disease and stroke.
2. Beans, peas, chickpeas and lentils
Beans, peas, chickpeas, and lentils – also known as legumes or legumes – can significantly lower low-density lipoprotein (LDL) or “bad cholesterol” levels. They are rich in fiber, protein and antioxidant polyphenols that have positive effects on the heart and overall health.
Berries are also rich in antioxidant polyphenols that help reduce the risk of heart disease.Berries are an excellent source of fiber, folate, iron, calcium, vitamin A, and vitamin C and are low in fat.
Research shows that regular consumption of steamed broccoli can lower blood cholesterol and prevent heart disease.
5. Chia seeds and flaxseed
These seeds are a rich source of plant-based omega-3 fatty acids such as alpha linolenic acid.Omega-3 has many beneficial effects, such as lowering triglycerides, LDL, and total cholesterol levels. They also lower blood pressure and reduce the buildup of fatty plaques in the arteries. Decreased omega-3s are at risk of disorders that can lead to heart attacks, such as thrombosis and arrhythmias.
6. Dark chocolate
Dark chocolate is a rare example of food that tastes great and is healthy when consumed in moderation. Scientists believe that dark chocolate prevents atherosclerosis, when plaque builds up in the arteries, increasing the risk of heart attack and stroke.Dark chocolate appears to protect against two mechanisms associated with atherosclerosis: decreased elasticity of the arteries and leukocyte adhesion, when leukocytes adhere to the walls of blood vessels. In addition, research has shown that the flavanol in dark chocolate is the blend that makes the chocolate delicious.
A recent study showed that regular coffee consumption (in moderation !!!) reduces the risk of heart failure and stroke. However, it is important to keep in mind that this study, which was used to evaluate the data from the Framingham Heart Study, can only reveal a causal relationship, but cannot definitively determine cause and effect.
8. Fish high in omega-3
Fish is a strong source of heart-healthy omega-3 fatty acids and proteins, but low in saturated fat. People who have or are at risk of heart disease are often advised to increase their omega-3 intake when eating fish; This is because they reduce the risk of heart rhythm disturbances and slow down the formation of plaque in the arteries. According to the American Heart Association, we should eat 100 grams of oily fish, such as salmon, mackerel, herring, lake trout, sardines, or albacore, at least twice a week.
9. Green tea?
A 2011 systematic review found that green tea consumption is associated with modest reductions in cholesterol, which we know is the leading cause of heart disease and stroke. However, the review was unable to pinpoint exactly how much green tea someone should drink to reap any health benefits. 2014. Another review investigated the effects of green tea consumption in people with high blood pressure. The report concluded that green tea was associated with lowering blood pressure.However, the authors were unable to determine if this modest contraction could help prevent heart disease.
Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are heart-friendly nuts. These nuts are packed with protein, fiber, minerals, vitamins, and antioxidants. Like fish and flaxseed, walnuts are also rich in omega-3 fatty acids, making them healthy for the heart.
First of all, the liver contains folic acid, iron, chromium, copper and zinc, which increase the level of hemoglobin in the blood and help maintain a healthy heart.
Because oatmeal is rich in soluble fiber, it may help reduce the risk of heart disease. 2008. A review concluded that oat-based foods significantly lower LDL and total cholesterol levels without any side effects.
13. Red wine (staple)?
Numerous studies have identified the potential benefits of antioxidants in red wine. However, the benefits of antioxidants are unlikely to outweigh the dangers of alcohol !!!.However, a recent new study has shown that the same antioxidants may be in a new stent used in angioplasty when narrow or blocked veins are dilated to treat atherosclerosis. Researchers in this study are currently developing a new type of stent that releases antioxidants like red wine into the bloodstream to promote healing, prevent blood clotting, and reduce inflammation during angioplasty. It is worth noting that drinking alcohol is not at all good for the heart.In fact, moderate alcohol consumption, if any, is very important for the cardiovascular system.
Regular intake of good sources of magnesium can help you maintain a normal heart rate. Spinach is one of the best sources of nutritious magnesium.
Tomatoes are rich in nutrients that can help keep our hearts healthy. Small red fruits are full of fiber, potassium, vitamin C, folate, and choline, which are good for the heart.Potassium not only helps prevent heart disease, but it also helps muscles and bones, and helps prevent kidney stones. Scientists say that in an attempt to reduce the risk of cardiovascular disease, the most important dietary change is increasing potassium intake and decreasing sodium intake.
It is advisable to eat eight or more servings of fruits and vegetables every day. Vegetables that are low in fat and calories, but high in fiber, minerals and vitamins.A healthy amount of vegetables in your diet can help reduce weight and blood pressure.
Healthy food | Association of Cardiovascular Surgeons of Russia Section “Cardiology and Imaging in Cardiac Surgery”
Do you feel like you can’t keep up with the latest diets and nutritional news because they are always changing? Indeed, the science of nutrition and diet is evolving, but there are some nutritional fundamentals you can keep in mind.
Knowing the basics of nutrition boils down to understanding food groups, their calories and the role of nutrients in a healthy diet.
Personalized nutritional advice based on your health, lifestyle, and nutritional status are available from your dietitian. General recommendations for nutrition, the diet recommended by the European Society for the Study of Atherosclerosis can be found below.
General dietary advice.
Include in the diet a variety of foods to meet the body’s needs for energy, proteins, vitamins, minerals and fiber (fiber) necessary to maintain health.
Maintain a normal body weight to reduce the risk of high blood pressure, coronary heart disease and diabetes.
Give preference to a diet low in fat, saturated fat and cholesterol to reduce the risk of coronary artery disease and various types of cancer. Remember that fat contains 2 times more calories than an equal amount of carbohydrates or protein, and that a low fat diet will help you maintain a healthy weight.
Choose a diet with enough vegetables, fruits and grains to provide the body with essential vitamins, minerals, fiber (fiber) and complex carbohydrates and help reduce fat intake.
Use sugar only in moderation. A diet high in sugar is very high in calories, low in nutrients and can contribute to the development of tooth decay.
Use salt only in moderation (up to 5 g / day) to reduce the risk of high blood pressure.
Drink alcoholic beverages only in moderation (up to 30 g / day of pure alcohol). Remember that alcoholic beverages are an additional source of calories, but contain virtually no nutrients.
Try new methods of cooking low in saturated fat.
Combine the recommended diet with systematic physical training or household loads.
Diet recommended by the European Society for the Study of Atherosclerosis.
Recommended: Limit all fat intake.
Limited intake: butter and margarine containing large quantities of polyunsaturated fatty acids. Oil: sunflower, corn, saffron, soybean, olive, cottonseed.
Not recommended: oil and fat obtained during frying of meat and meat products, lard, coconut oil. Margarines without a high unsaturated fat content. Melted or vegetable oil of unknown origin.Hydrogenated oils and margarines.
Recommended: chicken, turkey, veal, rabbit, game (wild ducks, partridges), hare.
Limited Intake: Lean Beef, Bacon, Ham, Lean Minced Beef, Liver and Kidney.
Not recommended: meat with visible fat, lamb brisket and ribs, pork (belly meat), bacon with layers of fat, sausages, sausages, salami, pate, fried eggs with meat, duck, goose, meat pastes, poultry skin.
Recommended: skim milk, low-fat cheeses (eg pressed cottage cheese), skim milk cheese, curdled milk cheese. Low fat kefir. Egg white.
Limited intake: semi-fat milk, medium-fat cheeses (Edam, Camembert). Processed, pasty cheeses. 1-3 eggs per week. Semi-fat cheeses.
Not recommended: whole milk, condensed and concentrated milk, cream, whipped cream.Fatty cheeses: cheddar, etc. Creamy cheeses. Fatty kefir.
Recommended: all “white fish” (cod, flounder). Fatty fish: herring, mackerel, tuna, salmon (chum salmon, pink salmon, salmon).
Limited intake: fish cooked in suitable oil. Shellfish. Marine crustaceans.
Not recommended: fish roe.
Fruit / vegetables.
Recommended: all fresh and frozen vegetables, peas, beans, olives.Dried legumes: peas, beans, lentils. Boiled potatoes (peeled or “skinned”, eating the skins whenever possible). Fresh fruits, unsweetened canned fruits, walnuts, chestnuts.
Limited intake: fried, stewed potatoes cooked in suitable oil. Fruit in syrup, candied fruit. Almond. Hazelnut.
Not recommended: fried, stewed potatoes if cooked in unsuitable oil. Potato chips, crispy potatoes.
Recommended: wholemeal flour (wholemeal), bread made from it, unmilled (whole) cereals, oatmeal, wheat flour. Oatmeal. Unpolished rice and rice paste. Crackers cooked in the oven. Oatmeal cookies. Yeast-free bread.
Limited intake: White flour, white bread, sweet breakfast cereals, polished (white) rice and pasta made from it. Plain semi-sweet biscuit. A biscuit cooked in water.
Not recommended: cakes.Sponge cakes with spicy cheese. Confectionery (biscuits, cakes) purchased at the store.
Recommended: Low fat puddings: jellies, sherbet, skim milk puddings, low fat spices (mashed potatoes).
Limited Admission: Cakes, pastries, biscuits and condiments cooked in suitable butter or margarine. Homemade snacks with unsaturated fats.
Not recommended: cakes, puddings, biscuits with saturated fat.dumplings, fat puddings. Seasonings with cream and butter. All store-bought puddings and condiments. Boiling oil snacks (fried side dishes). Milk ice cream.
Recommended: tea, coffee, mineral water, unsweetened drinks, sugar-free fruit juices. “Pure” soups. Homemade vegetable soups. Low alcohol beer.
Limited intake: sugary drinks, malt drinks, low fat liquid chocolate (rare).Package soups, meat soups. Alcohol.
Not recommended: Irish coffee (with cream and alcohol), fat-rich malt drinks, chocolate, creamy soups.
Canned food, sweets.
Recommended: “clean” marinades. Sugar-free sweets: saccharin tablets or liquid sweets with aspartame.
Limited intake: sweet marinades and spices (fruits, peppers) served with cold meat (curries). Marmalades, honey, syrups, marzepans, peanut butter, lemon curd, hot sweets, marshmallows, mint cakes.Sugar, sorbitol, glucose, fructose.
Not recommended: chocolate creams, pie filling with animal fats. Butterscotch. Sweets. A cream obtained by beating butter and sugar. Chocolate.
Recommended: herbs, spices, mustard, pepper, vinegar. Low fat condiments: lemon, yogurt.
Limited intake: meat and fish pastes, low-calorie cream and mayonnaise. Bottle sauces. French spices. Soy sauce.
Not recommended: regular salad cream, mayonnaise, cream spices or cream cheese.
“Recommended” foods are low fat and / or high fiber pectin foods.
Foods listed in the “restricted intake” section contain polyunsaturated fat or small amounts of saturated fat. If your diet contains a small amount of fat, then these foods are limited. For example: “red” meat (limited intake), i.e. no more than three times a week; medium fat cheeses and fish pastes – once a week; homemade biscuits, biscuits, pastries made with suitable (containing polyunsaturated fats) margarine or butter – twice a week; fried (baked) potatoes, cooked in the appropriate oil once every two weeks.