As we go into the Christmas period, a time notorious for poor dietary choices, it’s never been more important to consider what we eat and the impact it may have on our bodies.
This week’s Nutrition News looks at the latest published nutritional articles for an insight into how the food we consume really affects us, including whether the broccoli on your Christmas plate is all that beneficial. Find out more.
The health benefits, and side effects, of broccoli
Broccoli, a nutritious vegetable, can cause excess gas due to the way the body breaks down its carbohydrates, particularly fibre. While occasional gas is normal, frequent occurrences can disrupt daily life. The article, “Why does broccoli cause gas?” by Medical News Today explores why broccoli triggers gas and delves into its health benefits, highlighting other foods that may cause similar issues and offering tips to manage and prevent gas.
Broccoli's carbohydrates—sugars, starches, and fibre—are processed in the intestines, producing gas as a byproduct. The vegetable contains soluble and insoluble dietary fibre that, while aiding in alleviating gas symptoms, might worsen them if consumed excessively. Certain sugars in broccoli, including FOS and RFOs, act as prebiotics for gut bacteria, stimulating gas production as they ferment.
Despite its gas-causing properties, broccoli packs a punch when it comes to nutrient density as a great source of calcium, vitamin A, vitamin C, vitamin K, iron, potassium, and antioxidants, contributing to overall health.
Other culprits for gas include cruciferous vegetables such as kale, beverages with high fructose corn syrup, certain fruits, dairy, legumes, and whole grains. Managing excess gas involves consulting healthcare professionals, moderating meal sizes, eating slowly, and avoiding foods causing discomfort. Selecting low-gas-producing foods like rice, fish, poultry, avocados, and certain fruits and vegetables can also help.
While broccoli's gas-inducing nature is noteworthy, its nutritional benefits make it a valuable addition to most diets. Seeking guidance from a healthcare professional can identify triggers and provide solutions for managing excessive gas, ensuring a balanced and comfortable eating experience.
The mineral touted for sleep support
When it comes to sleep support, magnesium is a popular supplement choice, but its effectiveness in improving sleep quality is still under investigation.
Dorsey Standish, a wellness expert commenting in the article “People Swear By Taking Magnesium To Sleep Better—But Does it Work?”, highlights magnesium's significance in numerous bodily functions, particularly anxiety and stress management.
Specific forms of magnesium, such as Magnesium Bisglycinate shows promise in supporting cognitive health and supporting sleep. She encourages integrating these supplements into a broader sleep-enhancing routine, involving practices like disconnecting from screens, connecting with loved ones, or practicing mindfulness exercises.
Despite magnesium being known to contribute to a reduction of tiredness and fatigue, scientific validation on its direct impact on sleep quality remains an ongoing area of research.
Nutrition for gallbladder health
The gallbladder, a vital part of digestive health, can encounter issues for a range of reasons. However, nutritional support in the form of a diet rich in vitamins, herbs, and, where needed, supplements, can support overall gallbladder health. The article “Natural Remedies, Nutrition, and Supplements for Gallbladder Health” delves into nutrients for gallbladder health, provides an overview of gallbladder disease and dietary recommendations.
Gallbladder disease encompasses various conditions, with gallstones being the most prevalent issue caused by the hardening of bile substances, leading to blocked bile ducts. Symptoms of gallbladder disease vary but commonly involve intermittent upper right abdominal pain along with other discomforts such as nausea, vomiting, and changes in stool and urine appearance.
Lifestyle changes, including dietary alterations, can support gallbladder health. A balanced diet featuring fibre-rich foods, healthy fats, and reduced intake of certain carbohydrates and trans fats contributes to gallstone prevention. Registered dietitians and healthcare practitioners can provide personalised guidance for gallbladder health.
Supplements, while not standalone solutions, can offer potential benefits for those who cannot consume enough of the right nutrients through diet alone. Magnesium, dandelion, vitamin C, vitamin E, and caffeine are among the nutrients studied for their impact on gallbladder health.
Lifestyle changes play a crucial role in managing gallbladder disease. Regular physical activity, weight management, and dietary modifications contribute to gallstone prevention. Acupuncture and pain management techniques like OTC medications or hot and cold compresses offer relief for mild to moderate symptoms. As with any dietary change, it is recommended to consult your healthcare practitioner when adding a new supplement or food type to your diet.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.