Koru Nutrition Blog | Koru Nutrition Inc.

Why Am I Constipated?

by Kylie James | Jul 22, 2021 | Koru Nutrition Blog

Don’t you just hate it when things get backed up? You can feel bloated, uncomfortable and trying to move things out can be downright painful!

Constipation is a common problem for a lot of people and for a lot of different reasons. In fact, constipation affects approximately 16% of adults worldwide (1). But you don’t need to struggle with this! We are here to help provide you with strategies to help “unclog the pipes”.

Constipation is characterized by the following symptoms (3):

fewer than three bowel movements per week
hard, dry, or lumpy stools
difficulty or pain when passing stools
a feeling that not all stool has passed

There are many reasons people experience constipation.

Almost half of pregnant women report having constipation as a result of higher levels of progesterone.
Women can also experience constipation as part of their menstrual cycle.
Not consuming enough fibre and water can contribute to constipation.
Taking medications such as pain meds can really impact bowel motions.
Lack of exercise can also contribute to constipation as movement with the body helps with passage of the stool through the intestine.
If a person often “holds it in” to avoid going, this can also cause stools to get backed up and contribute to constipation. This can be a common problem with kids.

What Can I Do To Help Stop Constipation?

Top 7 Nutrition Strategies To Help Relieve Your Constipation:

1. Consume Adequate Fibre To Bulk Things Up

There are two types of dietary fiber, soluble and insoluble. Both types of fiber have a role in treating and preventing constipation. Both types of fiber are also essential for keeping your intestinal system running smoothly. Soluble fiber draws water and therefore retains more water within in your stool, making waste larger and softer, resulting in easier to pass bowel movements. Insoluble fiber adds bulk to your fecal material, speeding up the transit time through your gut and preventing that heavy constipated feeling.

Fruits and vegetables, whole grains and legumes are all healthy sources of fiber. If you still feel you struggle to get enough fibre from food, fiber supplements are also available. In fact, one 2016 review found that 77% of people with chronic constipation benefited from supplementing with fiber (4).

Remember, when increasing fiber intake, do so slowly. Increasing fibre intake too quickly, might overwhelm the digestive tract and make constipation or abdominal pain worse.

Canadian guidelines for minimum fiber intake is as follows:

Males

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

Recommended Fibre Intake (g)

Recommended Water Intake (L)

2.4

3.3

3.7

Females

9-13 y

14-18 y

19-30 y

31-50 y

51-70 y

>70 y

2.1

2.3

2.7

2. Drink Water To Get Things Flowing:

To help your stools move through your digestive tract, taking in an adequate amount of fluid is very important. Often, we are just not drinking enough! Nearly ¾ North Americans are chronically dehydrated despite the vast majority of us having easy access to safe drinking water on demand.

Health Canada recommends on average 2.7 liters for women a day and 3.7 liters for males a day. However, if you are a larger person, live an active lifestyle, or are pregnant or breastfeeding, you are likely to need even more than this.

If you don’t like water, try infusing it with fruit, vegetables, or herbs. Freshly squeezed lemon juice can be great to help stimulate digestive processes. Plus, using a water bottle is helpful as you can carry this with you, and because it can hold more water it means less trips to the fridge to fill it up.

Increasing water intake when increasing fiber intake is critical, as both work closely together to help get the bowels working optimally.

3. Drink Herbal Teas To Help Ease Constipation Symptoms

Certain herbal teas can not only help make it easier to consume adequate water intake, but may also help to aid in some of those uncomfortable feelings that come with constipation and digestion problems. Soothing teas include peppermint tea, fennel tea, ginger and green tea. Dandelion tea, as well, may help with mild digestive symptoms such as bloating or occasional constipation. In fact, dandelion can stimulate the liver to produce bile, which can indirectly help with constipation.

4. Your Morning Coffee Can Help Promote A Regular Morning Bowel Movement

You will be pleased to know that coffee can have a great effect on your bowel routine. One reason is that coffee contains small amounts of soluble fibers that help prevent constipation. But the real powerhouse component is the caffeine. Caffeine is a stimulant and so it causes the intestinal muscles to begin contractions called peristalsis, which is a sort of pulsing, squeezing action that moves fecal matter through the intestines.

One study found that caffeinated coffee can stimulate a bowel motion. This effect was 60% stronger than drinking water and 23% stronger than drinking decaffeinated coffee (5).

5. Fermented Foods Feed Good Bacteria

Our gut is basically a huge ecosystem of living organisms known as our microflora or microbiome. The good bacteria in our gut is crucial for ensuring bowel regularity. Fermented foods include yoghurt, kefir, miso, kombucha, sauerkraut and kimchi. If you don’t like fermented foods, then taking a probiotic with over 10 billion cultures can be another way to get your good bacteria levels up in your body.

One study in 150 people with IBS revealed that supplementing with probiotics for 60 days helped improve bowel regularity and stool consistency (2). A 2019 review found that taking probiotics for 2 weeks can help treat constipation, increasing stool frequency and stool consistency (6).

6. Eat Small, More Regular Meals Throughout The Day

We all have the gastrocolic reflex which is stimulated every time we eat. Its role is to help move food and fecal matter through our intestines. If we eat regularly this reflex gets activated more regularly and therefore more movement is occurring in our intestines to help push fecal matter through our systems.

7. The Low-FODMAP Diet Can Help To Relieve Constipation And Other Digestive Problems

The low-FODMAP diet is a diet that was developed in Australia, specifically for people with IBS. It has been shown to help with numerous IBS-like symptoms including bloating, abdominal pains, nausea and constipation (7).

The low-FODMAP diet is focused on reducing intake of specific types of carbohydrates, so involves restricting a lot of otherwise healthy fruits, vegetables, grain and legumes. But, FODMAPs can be hard for the digestive system to breakdown, which causes fermentation in the gut, and with that multiple digestive problems can follow for sensitive individuals.

For more information on the low-FODMAP diet, please check out our recent article or download our 1-Week Low-FODMAP Meal Plan.

Summary
Remember, there can be a number of reasons why you might be experiencing constipation. Try drinking more water, herbal teas and coffee, and incorporating fermented foods into your diet, along with regular exercise, and consuming more fruits and vegetables. These can all be great ways to help receive your constipation!

If these don’t work, please check with your health professional to determine if there are other underlying health conditions or diseases, or to discuss if implementing the low-FODMAP diet is an option for you.

And as always, we’re here to help! Book a session today and let us help you on helping your pipes run smoothly and regularly.

References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5976340/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4993960/
3. The National Institute of Diabetes, Digestive and kidney Diseases
4. https://onlinelibrary.wiley.com/doi/full/10.1111/apt.13662
5. https://pubmed.ncbi.nlm.nih.gov/9581985/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6379309/
7. https://onlinelibrary.wiley.com/doi/full/10.1111/jhn.12385
8. https://pubmed.ncbi.nlm.nih.gov/24090144/
9. https://onlinelibrary.wiley.com/doi/full/10.1111/apt.12913

Can I Have A Cheat Day?

by Kylie James | Jul 20, 2021 | Koru Nutrition Blog

“Cheat days” or “cheat meals” are recommended by many in the nutrition field. The idea is to “allow” a person who is on a diet to have some indulgence and flexibility. A “cheat day” is most commonly applied in social situations when temptations are high.

The prevailing belief has been that having a “cheat day” may allow an individual to be able to comply with and stick to a more restrictive diet plan long-term, knowing that they have a meal, or day, in the future to look forward to. “Cheat days” allow the individual on a diet to enjoy foods that they normally are not “allowed” to consume.

But…

Do Cheat Days Work?

“Cheat days” may work for very disciplined individuals who are not likely to use “cheat days” as an excuse to gorge themselves on foods and beverages that are not in their best interests. Most folks lean toward foods that are high in sugar, refined carbohydrates, processed foods and alcohol on “cheat days”. Depending on why the individual was adjusting their diet in the first place, these foods may really sabotage your diet and health goals.

Whether incorporating a “cheat day” is effective or appropriate really varies based on an individual’s relationship with food, their ability to move back to their optimal diet after their “cheat day”, or if there’s a history of food addictions or eating disorders. It’s a strategy that may work for some people, but can easily be triggering to others, making it much harder to get back on their nutrition program or diet.

Typically, it is recommended that the “cheat day” or “cheat meal” needs to be “reasonable” and not excessive. The feelings of guilt from going overboard can trigger negative emotions. Because this strategy can be focused on a reward-based system, it may not be ideal for those who have a difficult time self-regulating emotional eating. Some people may feel hopelessness, despair and guilt after “cheating” (1), which can lead down a negative path towards emotional eating and sabotaging the work they have already done to better their health through nutritional changes.

Considering the above, you might already know the answer to “should I have a cheat day?”.

Are Cheat Days Helpful?

You may have started a diet to address some health goals or to improve poor eating habits. It can be hard to break unhealthy diet patterns because your brain becomes hardwired to consume certain foods, possibly even at a certain time of day. For example, whether it is a glass of red wine while preparing dinner, or having a doughnut with your mid-morning coffee, or eating a bag of chips while watching TV in the evening… if you do it enough times, it becomes habitual and your brain actually sets up a craving system to ensure you continue that behaviour.

Research indicates it takes between 21 and 60 days to “break” or replace a habit. So, if you’re considering incorporating a “cheat day”, you may wish to incorporate a “cheat” not related to the habit you’re working to change. Consuming a food you’ve habitually indulged in (even if you logically know it’s no longer in your best interest to consume that particular food) might trigger your brain’s cravings and habitual eating patterns. This could make it harder to avoid that food afterwards, when the “cheat day” is over and you are back on your optimal diet, because you have now got your “taste” for that food again.

Are Cheat Days Practical?

Some individuals find that the “cheat day” offers them some freedom to go out with friends, host a dinner party, or attend a celebratory event and other social situation where temptations and associations with indulgences are high. It can give them something to look forward to, and possibly “take the edge off” a restrictive diet. For these people, a cheat day might be practical.

But, while it may sound convenient at first to “allow” yourself a “cheat day” for social events or a personal reward… certain diets may not lend well to “cheat days”.

For example, the ketogenic diet is very specific with certain macronutrient ratios needing to be achieved on a consistent basis. Having a “cheat day” may throw an individual out of ketosis, inhibiting progress toward their health goals, causing uncomfortable transitional symptoms, and leading to additional work to get themselves back in that specific metabolic state. That said, there are clinicians that recommend “carb up” days on the ketogenic diet, in specific quantities, intervals and circumstances; especially for women to help support healthy thyroid function.

Additionally, if you have identified (or are going through the process to identify) food reactions such as food allergies, intolerances, or sensitivities, “cheat days” can absolutely derail your healing process. Depending on the specific food and the severity of the sensitivity or allergy, it can take months to recover from a “cheat day” or “cheat meal”. For example, egg allergy (IgE mediated reaction) or sensitivity (non-IgE mediated reaction) is common in individuals with eczema. Some studies have shown over 40% of individuals with eczema are reactive to egg whites (1). Although many times, food sensitivities (non IgE-mediated reactions) can be reintroduced to the diet safely after an initial period of healing – that healing requires intention and compliance. Spending weeks calming your immune system back down, healing your skin due to a flare-up, and getting “back on track”… is that worth a “cheat meal”?

Are “Cheat Days” Healthy?

Our biggest concern when it comes to “cheat days” is the mindset aspect.

“Cheat” has a negative connotation to it and may subconsciously impact a person’s mindset. We are taught from a young age that cheating is bad, so indulging in “forbidden” foods may lead to negative emotions. Changing the word to “treat” day or “treat” meal, may be a better term that is less likely to lead to feeling guilty and shameful about food choices.

A healthy weight loss program or nutrition plan is one that you can stick to. For most of us, this includes incorporating food for enjoyment within our lifestyle. When considering a “cheat day” or even a “treat day”, it is important to consider your goals as well. Ideally, we can include thoughtful indulgences within our dietary choices that offer enjoyment, and satisfy desires without hindering progress toward your health goals.

So, at the end of the day, if you are carefully choosing mindful indulgences that are in line with your health goals… that’s not cheating! That’s well-balanced, sensible, conscious decision-making – and it’s a foundation for long-term success with any dietary change and building or maintaining a healthy relationship with food.

“But I Deserve A Cheat Day!”

“But I deserve it”, is an argument heard frequently; usually when discussing a piece of cake, a bottle of wine, or some other dietary habit we intuitively know isn’t serving our best interests. But, really ask yourself, do you deserve it?

Let’s dig a little deeper…

Let’s say you’ve recently learned that you are lactose intolerant. Reactions to dairy products have been causing you digestive upset for most of your life. But, you’re craving a bowl of your favourite ice cream. You know that if you eat that ice cream you will be doubled over in pain within 30 minutes, and likely spend most of the next two days making frequent, uncomfortable trips to the washroom. Do you deserve all those symptoms? Absolutely not! You deserve to feel well.

To give another example, let’s imagine that you were diagnosed with an autoimmune condition after nearly a decade of various symptoms including chronic pain, skin rashes, insomnia, and weight gain. You’ve consulted a naturopathic doctor and a nutritionist and have undertaken a type of elimination diet called the Auto-Immune Protocol (AIP), designed to calm the immune system’s overreactions. You’ve been on the program for 4 weeks and have had marked improvements in nearly all your symptoms. But, you want a box of those brand-name cookies. You know that the cookies contain several ingredients that you’ve eliminated. You also feel confident the elimination phase of the protocol is working because you feel so good! Do you deserve a flare-up of the symptoms you struggled to get under control for a decade? Of course not! You deserve to be at your best. You deserve to heal.

The importance of understanding why you are making dietary changes, and how that impacts your personal health goals, cannot be understated. Considered more holistically, eating a bowl of ice cream only to condemn yourself to two days of pain and discomfort no longer seems as enjoyable!

Plus, there are almost always alternative food choices that can address specific cravings, desired flavours, or emotional comfort that may be sought from food – while still keeping on track with your health goals! It just takes a little creativity, and we’re here to share our experience!

In Summary

We would rather call “cheat days” a “treat day” to help build or maintain a healthy relationship to food. If you work out an approach and frequency for indulgences that will not sabotage your health goals and is best for you, then go for it!

However, if you have a history of unhealthy eating patterns, emotional eating or food addictions, or difficulty regulating cravings then having a “treat day” might not be the best approach for you. If you’re on the ketogenic diet, have food sensitivities, or are on another therapeutic diet, then “treat days” may not be ideal for you either.

If these are not issues for you, then the best advice is plan out a “treat day” or “treat meal” mindfully to be consistent with your health goals, and then monitor your behaviours and emotions leading up to and after it. Was your response healthy? Were you able to resume your optimal diet with no problems and no major set backs?

If you are going to incorporate a “treat day”, we recommend ensuring it is not excessive, it is planned in advance, that nothing about it causes negative emotions like guilt or shame, and that even your “treat” food choices are truly in your best interest! Because you deserve to be well. As has been famously said, “there’s no cheating, just choices” … and that applies to food as well.

References

Top 4 Health Benefits of Acai Berries

by Kylie James | Jul 15, 2021 | Koru Nutrition Blog

A popular superfood in recent years, the acai berry is a round fruit with dark purple skin, yellow flesh, and a large seed inside. Technically, it’s not even a berry! Since it has a central pit rather than multiple small seeds inside, it is considered as a “drupe,” similar to an olive or a plum.

Acai berries are native to Central and South America, grown largely in the Amazon region of Brazil. Since their shelf-life is very short as a fresh fruit, they are often found sold in stores as a fruit puree, dried powder, or fresh juice. The taste can be described as a cross between a blackberry and unsweetened chocolate.

Acai Berries Are Packed With Nutrients

A 1.5 tbsp (10g) serving of acai berry powder contains:

70 calories
1g protein
5g fat
4g carbohydrates
3g fibre (1)

Most of the fats are unsaturated, including omega 3, 6, and 9. It is also rich in calcium, iron, magnesium, zinc, copper, and manganese (2).

Acai Berries Are Antioxidant Powerhouses

Many of acai berries’ benefits are likely related to the high levels of polyphenols. Polyphenols are micronutrients found in plant-based foods that are loaded with antioxidants and can lead to an array of health benefits.

The main polyphenol in acai berries is anthocyanin, which is what gives the berry its deep purple colour (3). Anthocyanin has potent antioxidant properties, protecting cells against certain types of damage, as antioxidants play a key role in neutralizing free radicals in the body. This helps protect the body against diseases such as atherosclerosis, diabetes, and cancer. (4)

What Are The Top 4 Health Benefits Of Acai Berries?

Acai Berries May Help Protect Against Cancer

Antioxidants in general have cancer fighting properties, since they neutralize free radicals in the body that may otherwise cause harm to your cells. It is recommended to get antioxidants from whole foods, such as fruits and vegetables (5).

Acai berries have also specifically been found to kill cancer cells. One study found that extracts from acai triggered a response in leukemia cells to self-destruct (6). This was a cell-culture model, so more research is needed on humans, but these results are encouraging.

Acai Berries May Help Manage Cholesterol

Acai may also have heart health benefits. Animal studies have shown that supplementation with acai pulp can reduce levels of LDL cholesterol (the “bad” cholesterol), since they contain plant sterols that prevent the absorption of dietary cholesterol in the body. (7)

Acai Berries May Help Balance Blood Sugar Levels

Another small study found that after eating acai twice a day for one month, participants had lower insulin and fasting blood sugar levels than when they started (8). There are multiple studies noting that sufficient intake of antioxidants can exert beneficial effects in diabetes patients (9), so it is plausible that a high antioxidant food such as acai berries could exhibit a blood sugar balancing effect as well.

Acia Berries Can Help Support Brain Health

Acai may also be good for your brain as well. The polyphenols found in acai berries can protect brain cells from oxidative stress and inflammation, which can have a positive impact on brain function and cognition. Acai also supports a process used by the body called “autophagy,” which is how the body removes damaged and toxic cells in order to stimulate the growth of new, healthy cells in the brain (10). Think of it as “cellular pruning”. This process can protect against diseases like dementia and cancer.

How to Eat Acai Berries

Acai berries are most commonly found in health food stores as a fruit puree, dried powder, fresh juice or as an acai berry supplement. These can be easily added to smoothies, smoothie bowls or mixed into your oatmeal or yoghurt for an antioxidant boost.

You might be interested to know that acai is pronounced ah-sigh-EE, so now you can go forth and order your acai bowl with confidence!

References:

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1064123/nutrients
2. https://pubmed.ncbi.nlm.nih.gov/24555649/
3. https://pubmed.ncbi.nlm.nih.gov/15030208/
4. https://pubmed.ncbi.nlm.nih.gov/7619452/
5. https://www.cancer.ca/en/prevention-and-screening/reduce-cancer-risk/make-healthy-choices/eat-well/antioxidants-and-phytochemicals/?region=on
6. https://news.ufl.edu/archive/2006/01/brazilian-berry-destroys-cancer-cells-in-lab-uf-study-shows.html
7. https://pubmed.ncbi.nlm.nih.gov/20022468/
8. https://pubmed.ncbi.nlm.nih.gov/21569436/
9. https://pubmed.ncbi.nlm.nih.gov/10580429/
10. https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.25.1_supplement.213.8

Understanding The Low-FODMAP Diet

by Kylie James | Jul 13, 2021 | Koru Nutrition Blog

Digestive health challenges are extremely common in Canada, and Irritable Bowel Syndrome (IBS) is the most common diagnosis given for those digestive challenges. IBS affects the intestine both by causing issues with motility (the way foods moves through your intestines) and sensitivity (the way the signals from the intestines are interpreted by the brain). IBS symptoms can range from irritating and annoying to disruptive, embarrassing, or even debilitating – leading to lost time at work or at school for nearly half of reported sufferers. (1)

Could You Have Undiagnosed IBS?

If you have:

abdominal pain at least once a week in the last several months
change in number of times per day or week you have a bowel movement
constipation, diarrhea, or a combination of both (2)

a consultation may be helpful!

IBS symptoms can occur outside the digestive tract as well and may include insomnia, fibromyalgia, interstitial cystitis, chronic pelvic pain, temporomandibular joint (TMJ) disorder, back pain, migraine headaches, or mood disorders. (2)

How Common Is Digestive Upset & IBS?

More than half of the Canadian population report uncomfortable or inconvenient digestive symptoms on a weekly basis. (1) 18 – 20% of Canadians are dealing with some form of IBS, with twice as many women as men affected. These statistics of IBS sufferers put us well above the global average of 10-11%, and among the highest rates in the world. Sadly, only 40% of those with IBS symptoms seek help with their condition. (3)

For those who do seek support, the current first-line treatment suggestion is often to try a low-FODMAP diet. This approach is well-backed by studies that show 75%-86% of people who follow this type of diet plan report improved symptoms. (4, 5)

What Is The Low-FODMAP Diet?

A low-FODMAP diet is meant to minimize (not eliminate) specific fermentable forms of carbohydrates for a short time, typically 3-8 weeks, then systematically reintroduce them in larger quantities while monitoring for symptoms. Not everyone reacts to all possible trigger foods.

What Are FODMAPs?

FODMAP stands for “Fermentable Oligo-, Di-, Mono-Saccarides and Polyols”. These are specific short-chain forms of carbohydrates and sugar alcohols that are not digestible. (2)

Why Can FODMAPs Cause Digestive Upset?

Because FODMAPs are not digestible, they end up being fermented and digested by your gut bacteria. The end product of that is hydrogen gas, which can cause digestive symptoms such as bloating, flatulence and abdominal pain.

FODMAPs also tend to pull more water into the intestines contributing to diarrhea and urgency.

Monash University Low-FODMAP Explanation

Monash University originally developed the Low-FODMAP diet, and have done extensive research improving this dietary strategy. We love this simple, 3-minute video they produced explaining the Low-FODMAP diet and how it relates to IBS symptoms.

Common FODMAPs Include:

Fructose: sugar found in fruits, refined corn sweeteners such as high fructose corn syrup
Lactose: natural sugar found in dairy products
Fructans: wheat products, onions and garlic, cruciferous vegetables such as broccoli and cabbage (1)
Galactans: soy-based products, beans/legumes, and lentils
Polyols: stone fruits such as peaches and plums, additive in sugar-free products such as gum and soda

High-FODMAP Foods, To Be Avoided On A Low-FODMAP Diet:

Vegetables: onions, garlic, artichoke, cabbage, broccoli, cauliflower, Brussels sprouts, asparagus, celery, beetroot, mushrooms

Fruit: apples, avocado, banana (ripe), peach, apricot, plum, nectarine, mango, pear, watermelon, cherries, blackberries

Grains: wheat foods (cereal, bread and baked goods, bran, couscous), rye, barley

Protein sources: processed meats, most legumes/lentils, cashews, pistachios

Dairy: Milk (cow, goat, sheep, soy), yogurt, cheese (ricotta, cream cheese)

Sweeteners: High Fructose Corn Syrup (HFCS), agave, honey, inulin, maltitol, xylitol, erythritol

Low FODMAP Foods, Generally Well Tolerated In Appropriate Servings Sizes Include:

Vegetables: Green beans, bell peppers, bok choy, carrot, cucumber, lettuce, tomato, zucchini, potato

Fruits: Cantaloupe, grapes, kiwi, banana (green tipped), blueberries, papaya, rhubarb, strawberries, pineapple

Grains (whole, gluten free): buckwheat, millet, oats, quinoa, brown rice, corn/maize

Protein Sources: meat (beef, pork, lamb), poultry (chicken, turkey), fish (tuna, salmon, prawns), eggs, macadamia nuts, pumpkin seeds, walnuts

Dairy and dairy alternatives: almond milk, brie, camembert, feta cheese, hard cheese, lactose-free milk

Sweeteners: maple syrup, molasses, rice malt syrup (4)

Pros & Cons Of The Low-FODMAP Diet

Pros

70-86% of those following a low FODMAP diet for IBS report improvement of their symptoms and overall wellbeing.
Fewer sick days
It’s a short-term commitment – while one may have to remain FODMAP aware for some time, the initial elimination phase is short, with the goal being reintroduction of as wide a diet as tolerated.

Cons

Lots of Low-FODMAP lists that don’t agree, mixed messages.
14-30% of people following a low-FODMAP diet see little or no improvements.
May initially eliminate or limit foods you are not reacting to, making the diet unnecessarily restrictive.

If you are concerned you may be reacting to gluten-containing grains, you may wish to have a blood test to rule out celiac BEFORE eliminating wheat and glutinous grains from your diet.

In Summary

Like most things, IBS and digestive challenges are best managed with a whole life approach including managing stress; physical activity levels; a healthy, whole-foods diet; and having a strong support system. All these factors contribute to overall health and well-being, and are important in resolving IBS symptoms. Taking that into consideration, a Low-FODMAP diet is still the current gold-standard to begin investigating the root cause of IBS symptoms due to the extremely high success rate.

If you’re considering taking steps to address digestive health concerns, Koru Nutrition would be happy to support you in reaching your health goals. Our skilled team of naturopathic doctors, nutritionists, and dietitians are here to help! You can book an appointment online now if you’re ready to take that step toward healing.

Alternatively, we’ve created a 7-Day Nutritionist-Designed, Digestion-Supportive, Low-FODMAP Meal-Plan that can help guide you in implementing a low-FODMAP diet. With 30+ simple but delicious Low-FODMAP recipes, getting started on a Low-FODMAP diet has never been easier! Check it out the downloadable PDF today, you deserve to feel better!

References:

https://www.ibsdiets.org/fodmap-diet/fodmap-diet-chart/
https://pubmed.ncbi.nlm.nih.gov/22426087/
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1440-1746.2009.06149.x
https://badgut.org/wp-content/uploads/IBS-Survey-Results-2016.pdf
https://www.monashfodmap.com/ibs-central/
https://pubmed.ncbi.nlm.nih.gov/15932367/
https://badgut.org/wp-content/uploads/IBS-Survey-Results-2016.pdf
https://www.monashfodmap.com/ibs-central/
https://pubmed.ncbi.nlm.nih.gov/22426087/
https://onlinelibrary.wiley.com/doi/full/10.1111/j.1440-1746.2009.06149.x
https://pubmed.ncbi.nlm.nih.gov/15932367/
https://www.ibsdiets.org/fodmap-diet/fodmap-diet-chart/

Top 10 Brain-Boosting Foods

by Kylie James | Jun 22, 2021 | Koru Nutrition Blog

Whether you’ve suffered a brain injury, or are experiencing brain fog, or just struggling to concentrate and focus … we’ve got you covered with this list! Brain foods not only can help with supporting better cognitive functioning, but help can help boost mood, support sleep, and help with better focus and memory for school or work.

Let’s explore our top 10 brain-boosting foods!

1. Turmeric

This eye-catching, gold-coloured spice is a common component in curries. Turmeric’s most well-known active constituent is curcumin, which has been shown to have many supportive benefits for cognitive functioning. Curcumin is an antioxidant and anti-inflammatory compound that has the ability to cross the blood-brain-barrier, a protective barricade that defends our brain from toxins in our body. Once in the brain, curcumin acts to reduce oxidative stress and neuroinflammation (1). With inflammation reduced, your neurons are able to communicate more effectively, increasing cognitive capacity.

Turmeric is a spice that is an easy addition to many dishes. For an inspiring new take on an old dish, take a look at our Turmeric Hummus recipe.

2. Kale/Leafy Greens

Eating your daily greens is essential for brain health! Cruciferous vegetables, including kale, spinach, broccoli, and Brussels sprouts are packed full of essential vitamins, such as notable amounts of vitamin K. Vitamin K is a fat-soluble vitamin that is critical for brain health. Vitamin K helps to build strong fat cells in the brain, which improves the structure and communication of our brain cells, otherwise known as neurons (2). Research has shown that individuals who have higher levels of vitamin K, achieved through consuming their leafy greens, have less memory challenges than those with lower levels of vitamin K (3).

If you are looking for a fun way to incorporate more leafy greens in your diet, try these Quinoa and Kale Fritters for a new lunch idea!

3. Eggs

Eggs are packed with brain supporting nutrients such as Vitamin B6, B12, choline and folate. Deficiencies in B12 and folate have been linked to depression. Because eggs are high in the B vitamins, they are good at helping to reduce mental decline as we age.

Eggs are a powerhouse source of choline, a nutrient important for strong cognitive performance. Studies that looked at individual cognitive performance (on tests of memory and attention) and choline levels demonstrated that higher choline levels correlated with better cognitive performance (4). It is suggested that since choline is a major component in the neurotransmitter acetylcholine, high levels help neurons communicate with each other during activities involving memory and attention. While choline is not yet used as a direct treatment in humans, animal studies indicate that choline treatment help reduce memory deficits in animal models of traumatic brain injury (5).

The National Academic press indicates that choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory. Two studies found that higher intakes of choline were linked to better memory and mental function (Nurk, Resfum, et al 2013) (Poly et al 2011).

Eggs are economical, and quick and easy to make for any meal of the day. In case cholesterol is a concern, we want to share the The Mayo clinic indicates that although chicken eggs are high in cholesterol, the effect of egg consumption on blood cholesterol is minimal when compared with the effect of trans fats. Most healthy people can eat up to seven eggs a week with no increase in their risk of heart disease. Some studies have shown that this level of egg consumption may actually prevent some types of strokes.

Eggs yolks, specifically, are where high levels of choline are found. For a new way to prepare your morning eggs, check our Pesto Baked Egg Cups recipe. This recipe also contains kale – another brain superfood!

4. Oily Fish

Fat is a very important component of your brain. Your brain is made up of billions of specialized cells, called neurons, and each neuron is wrapped in a fatty sheath. This fatty sheath helps the neurons send messages to each other quickly. The faster these neurons can communicate, the better our thinking skills including memory and attention. Unfortunately, after a brain injury, this fatty sheath can become damaged and impair communication between neurons (6)

Oily fish, including salmon and trout, are wonderful sources of fat that go straight to the brain. Particularly, omega-3 fatty acids are found in these fish are used to help build up the fatty sheaths around neurons (7). Due to this process, incorporation of oily fish is believed to be beneficial in the cognitive recovery process after a traumatic brain injury.

5. Pumpkin Seeds & Squash Seeds

Pumpkin seeds are filled with the amino acid tyrosine. Consuming this amino acid is important because it is used to create neurotransmitters, the chemicals that our brain communicates with. Specifically, tyrosine is important for creating norepinephrine, which is responsible for responding to acute stress scenarios. When stress is addressed with norepinephrine, it allows our brain to focus on the task at hand without feeling worried or losing focus. Multiple studies have shown that consumption of tyrosine can boost cognitive performance in a stressful situations (8).

Pumpkin and squash seeds are a wonderful source of tyrosine. In fact, estimates show that one handful can have as much as 35% of the recommended daily intake for tyrosine (9). Consider having these seeds as a snack on the go to keep your thinking skills sharp, even on a stressful day! Check out our coconut yogurt clusters recipe for a tasty way to consume pumpkin seeds!

6. Coffee

Many of us are all too familiar with the daily pick-me-up that appears to come loaded in our daily cup of coffee. However, coffee, specifically caffeine, does more than increase wakefulness; caffeine has benefits for our learning and memory too! When consumed, caffeine interacts with specific receptors in the areas of our brain responsible for learning and memory. After a traumatic brain injury, this interaction becomes particularly important. Researchers suggest that long-term exposure of caffeine can indeed increase the number of these receptors having a positive impact on thinking skills such as memory (10).

Remember, that caffeine can also impact your sleep cycle and potentially exacerbate stress and anxiety, so these are important factors to consider before consumption.

7. Green Tea

If coffee isn’t for you, then perhaps you’d like to try green tea. Green tea is famous for promoting relaxation and mental clarity and it is increasing in popularity around the world.

Similar to coffee, green tea also contains smaller amounts of caffeine, which promotes thinking skills such as learning and memory. However, there’s another important secret ingredient in green tea… groups of polyphenols! Polyphenols are micronutrients that are found in plant foods. Polyphenols are powerful antioxidants that help to fight inflammation in the brain. Due to these anti-inflammatory properties, researchers support the consumption of polyphenols through the diet to facilitate the complex recovery process after a traumatic brain injury (11).

L-theanine, is an amino acid found in green tea. This amino acid can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes us feel more relaxed. Although caffeine in green tea can help increase our mental alertness, the L-theanine helps us to avoid getting the “jitters” and nervous energy that coffee can sometimes give us.

So switch out your coffee for green tea and if you are not a hot green tea fan – brew a pot and put it in the fridge to cool and add stevia for a healthy iced tea beverage.

Of course green tea can be sipped hot as a tea, but you can also enjoy it cool from the fridge with a bit of stevia for a healthy iced beverage, or maybe you’d be interested in making it into a 2-ingredient ice cream!

8. Blueberries

Blueberries are small, but mighty, when it comes to protecting your brain! They contain phytochemicals, which are non-nutrient compounds that provide health benefits. Blueberries are high in a particular phytochemical group known has flavonoids. Along with producing that vivid blue colour, flavonoids are strong antioxidants, which protect against free-radicals and neuro-inflammation.

Additionally, a six-year Nurse’s health study in over 16,000 older individuals found that consuming 2 or more half cup servings of blueberries and strawberries a week were linked to slower mental decline and delays in mental aging by up to 2.5 years. Another study identified nine older adults with mild cognitive impairment who consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function (Kroikorian 2010).

The studies on blueberries and brain health seem almost endless! To share one more, Tufts scientists have found that the addition of blueberries to the diet in animal studies improved short-term memory, navigational skills, balance and coordination. Compounds in blueberries seem to jump-start the brain in ways that get aging neurons to communicate again.

Human studies have shown that consumption of blueberries promotes the growth of neurons, combatting memory loss (12). In animal brain-injury models, when taken as a powered supplement, blueberries have been found to have positive impacts on learning and memory challenges. It is believed that their anti-inflammatory effects, promote brain plasticity, fostering learning (13).

For your daily dose of berries, check out our Berry Beet Smoothie Bowl!

9. Walnuts

Given that these nuts look like a little brain themselves, it makes sense that they support brain health! Walnuts contain a host of healthy fats, which play an essential role in brain health. Research has shown these healthy fats reduce oxidative stress, maintain the structure of the neuron, and promote the generation of new neurons (14).

Did you know that 60% of our brain is made up of fat? This includes saturated as well as polyunsaturated fats. Omega 3 is a very important fat for our brain and we just do not get enough in our diets due to poor food choices, consuming processed foods and poor cooking and heating methods. Omega 3’s surround our nerves and protect them. They ensure that our nerves can transmit a smooth signal. Believe it or not, these good fats help regulate the release and performance of neurotransmitters. If we don’t consume enough of these good fats in our diet we can experience depression, memory and learning problems, difficulty concentrating, inflammation and even schizophrenia (Holford 2004). We mentioned above that consuming oily fish provides Omega 3, but so does eating raw nuts like walnuts!

In addition to these fats, walnuts contain various nutrients including polyphenols, vitamin E, flavonoids, and more. These components allow walnuts to protect the brain against inflammation and mitigate cognitive challenges (13). Who knew that so much power could be packed inside one little nut!

10. Dark Chocolate

Who doesn’t love hearing that dark chocolate can be a brain health food! Dark chocolate packs a triple punch containing levels of caffeine, antioxidants, and flavonoids. Just like in blueberries, the flavonoids in dark chocolate are strong antioxidants which fight against oxidative stress and neuroinflammation. This helps to slow cognitive decline and protect against neurocognitive diseases14. One study looked at over 900 participants and found that more regular dark chocolate consumption was associated with a stronger cognitive performance (15).

The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers say these compounds may enhance memory and also help slow down age-related mental decline (Sokolov, Pavlova et al, 2013). Chocolate is also high in magnesium which helps to calm the mind and promote relaxation. In fact, craving chocolate can be a sign of a magnesium deficiency.

In case you need one more reason to enjoy some chocolate, it also contains a chemical, phenyethylamine (PEA), which can help to elevate mood and feelings of love, while suppressing appetite and improving memory and learning. Feel the love and eat some dark chocolate!

Remember, we are talking about dark chocolate here and not candy bars or milk chocolate bars, which are full with sugar and artificial colourings and flavourings. Our Cranberry Pistachio Bark, Hot Cocoa Elixir, or Black Bean Brownies are all great way to consume dark chocolate!

In Summary

We can see from this list than there are many foods available to support brain function after a traumatic brain injury. Of course, these strategies are relevant to those of us who haven’t suffered an injury as well, as these foods support a healthy brain for improved mood and memory.

It is important to remember that a healthy balance of all these recommended foods, and others, is the most important to optimize cognitive performance. Don’t forget, that many lifestyle factors, such as sleep and stress, impact how our brain functions too! These should be considered in addition to dietary factors to support our brain during recovery or to prevent premature aging.

If you’re looking for help navigating brain injury recovery or other cognitive symptoms, please reach out! Our Nutritionists and Dietitians would be happy to guide you along your health journey!

References

Misra, S., & Palanivelu, K. (2008). The effect of curcumin (turmeric) on Alzheimer’s Disease: An Overview, Annals of Indian Academy of Neurology, 11(1), 13-19. doi: 10.4103/0972-2327.40220
Ferland, G. (2012). Vitamin K and the Nervous System: An Overview of its Actions. Advances in Nutrition, 3(2), 204-212. doi: 10.3945/an.111.001784
Soutif-Veillon, A., Ferland, G., Rolland, Y., Presse, N., Boucher, K., Feart, C., & Annweiler, C. (2016). Increased dietary vitamin K intake is associated with less severe subjective memory complaint among older adults. Maturitas, 93, 131-136. doi: 10.1016/j.maturitas.2016.02.004
Nurk, E., Refsum, H., Bjelland, I., Drevon, C., Tell, G., Ueland, P., … & Vollset, S. (2013). Plasma free choline, betaine and cognitive performance: the Hordaland Health Study. The British Journal of Nutrition, 109(3), 511-519. doi: 10.1017/S0007114512001249.
Dixon, C., Ma, X., & Marion, D. (2009). Effects of CDP-Choline Treatment on Neurobehavioural Deficits after TBI and on Hippocampal and Neocortical Acetylcholine Release. Journal of Neurotrauma, 14(3), 161-169. doi: 10.1089/neu.1997.14.161
Mierzwa, A., Marion, C., Sullivan, G., McDaniel, D., & Armstrong, R. (2015). Components of myelin damage and repair in the progression of white matter pathology after mild traumatic brain injury. Journal of Neuropathology and Experimental Neurology, 74(3), 218-232. doi: 10.1097/NEN.0000000000000165
Wysoczanski, T., Sokola-Wysoczanska, E., Pekala, J., Lochynski, S., Czyz, K., Bodkowski, R., … & Librowski, T. (2016). Omega-3 Fatty Acids and their Role in Central Nervous System – A Review. Current Medical Chemistry, 23(8), 816-831. doi: 10.2174/0929867323666160122114439.
Lieberman, H. (2003). Nutrition, brain function and cognitive performance. Appetite, 40(3), 245-254. doi: 10.1016/S0195-6663(03)00010-2
My Food Data. Roasted Squash And Pumpkin Seeds (Unsalted). https://tools.myfooddata.com/nutrition-facts/170557/wt2
Sachse, K., Jackson, E., Wisniewski, S., Gillespiie, D., Puccio, A., Clark, R., … & Kochanek, P. (2007). Increases in Cerebrospinal Fluid Caffeine Concentration are Associated with Favourable Outcome after Severe Traumatic Brain injury in Humans. Journal of Cerebral Blood Flow & Metabolism, 28(2), 395-401. doi: 10.1038/sj.jcbfm.9600539
Erdman, J., Oria, M., & Pillsbury, L. (2011). Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Outcomes in Miliiatary Personnel. National Academies Press (US). Washington, DC.
Krishna, G., Ying, Z., & Gomez-Pinilla. (2019). Blueberry Supplementation Mitigates Altered Brain Plasticity and Behaviour after Traumatic Brain Injury in Rats. Molecular Nutrition and Food Research, 63(15), 1-8. doi: 10.1002/mnfr.201801055
Chauhan, A., & Chauhan, V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients, 12(2), 550-555. doi: 10.3390/nu12020550
Sokolov, A., Pavlova, M., Klosterhalfen, S., & Enck, P. (2013). Chocolate and the brain: neurobiological impact of cocoa flavanols on cognition and behaviour. Neuroscience and Behavioural Reviews, 37(10), 2445-2453. doi: 10.1016/j.neubiorev.2013.06.013
Crichron, G., Elias, M., & Alkerwi, A. (2016). Chocolate intake is associated with better cognitive function: The Maine-Syracuse Longitudinal Study. Appetite, 100, 126-132. doi: 10.1016/j.appet.2016.02.01

Health Benefits of Lion’s Mane Mushroom

by Kylie James | Jun 5, 2021 | Koru Nutrition Blog

Lion’s Mane mushroom is known by many names, including the Latin Hericium Erinaceus, along with Bearded Hedgehog mushroom, and Monkey’s Head mushroom. Lion’s Mane mushroom has long been a staple for culinary and medical uses in Asian countries like China, India, Japan and Korea.

Human and animal studies alike have proven Lion’s Mane mushroom boasts countless medicinal and health promoting properties including anti-inflammatory, antioxidant and immune modulating components. Extracts from Lion’s Mane mushroom have been shown to have antibiotic, neuroprotective, glucose-lowering, and even anti-cancer effects.

Below, we review our Top 4 Health Benefits of Lion’s Mane Mushroom in more detail:

#1. Lions Mane Mushroom is Neuroprotective

Studies have shown that Lion’s Mane mushroom helps to combat Alzheimer’s disease, dementia and cognitive decline.

Two specific compounds have been identified in Lion’s Mane mushrooms that can stimulate the growth of brain cells these are hericenones and erinacines (1).

In fact, Lion’s Mane mushroom and its extracts have been found to reduce symptoms of memory loss in mice, as well as prevent neuronal damage caused by amyloid-beta plaques, which accumulate in the brain during Alzheimer’s disease (2,3,4). Additional animal studies have confirmed that Lion’s Mane mushroom may help protect against Alzheimer’s disease, a degenerative brain disease that causes progressive memory loss.

Older adults with mild cognitive impairment were studied and found that consuming 3 grams of powdered Lion’s Mane mushroom every day for four months improved their mental functioning significantly. It’s important to note that these benefits were transient, and disappeared when supplementation stopped (5).

#2 Lion’s Mane Mushroom May Help Prevent Cancer Growth

In 2012, a study evaluating the medicinal potential of 14 types of mushroom found that Lion’s Mane mushroom had the fourth highest antioxidant activity, which researchers described as “moderate to high.” (6) Antioxidant activity protects the body on a microscopic and cellular level from toxins, those we naturally produce during metabolism, and those we intake as a result of 21st century life.

Various studies have also shown Lion’s Mane mushroom’s ability to support various immune responses in the body. Specifically, it has been shown to increase levels of T cells (the part of our immune system that attacks foreign pathogens ) and macrophages (a type of white blood cell that destroys bacteria and other harmful organisms), and appeared to promote anti-tumor activity of the immune system in mice (16).

#3 Lion’s Mane Mushroom May Reduce Anxiety and Depression

There have been numerous studies showing that consuming Lion’s Mane mushroom can help with reducing symptoms of anxiety and depression. A daily dose of Lion’s Mane mushroom is a good way to help support the health and growth of nerves within the hippocampus, which is the part of our brain that controls emotions.

In a Japanese study, women with a variety of health complaints, including menopausal symptoms and poor sleep quality, ate cookies containing Lion’s Mane extract or placebo cookies for 4 weeks. The participants who ate the extract reported lower levels of irritation and anxiety than those in the placebo group (7).

#4 Lion’s Mane Mushroom Supports Nerve Health

Lion’s Mane mushroom has been shown to be of use in the regeneration of peripheral nerves (that is, those outside of the spinal cord), suggesting it could have a benefit to help the physical recovery of those who have experienced trauma. (11)

Research determined that Lion’s Mane mushrooms extracts may promote the growth of nerve cells and therefore, more rapid repair after injury. (9) One study found that rats with nerve damage receiving a daily extract of Lion’s Mane mushrooms had quicker nerve regeneration than control animals (10).

One of the complications of diabetes is nerve damage resulting from prolonged periods of high blood sugar. In a 2015 study on rats, in which they ingested Lion’s Mane mushroom extract for 6 weeks, showed positive results, including lower blood sugar levels, reduced feelings of nerve pain, and improved antioxidant activity (8).

In fact, Lion’s Mane mushroom extract has been shown to reduce recovery time by 23–41% when given to rats with nervous system injuries (12). Lion’s Mane mushroom extract may also help reduce the severity of brain damage after a stroke. In one study, high doses of Lion’s Mane mushroom extract given to rats immediately after a stroke helped decrease inflammation and reduce the size of stroke-related brain injury by 44% (13).

How Do I Take Lion’s Mane Mushroom?

Lion’s Mane mushrooms can be enjoyed as a food for culinary uses such as being used raw in a salad or smoothie, cooked in stir-fries or soups, dried and used as an herb, or steeped as a tea.

Lion’s Mane mushroom can be prepared and cooked like any other meaty mushroom. It tends to be in season in the late summer through fall. When cooked, it has a flavour and texture has been described as similar to crab or lobster.

Alternatively, Lion’s Mane extracts are often used in natural health products and supplements such as these Host Defence Lion’s Mane capsules.

Many local health food stores also stock Lion’s Many mushroom beverages. Lion’s Mane (and other medicinal mushrooms) can be powdered and used in a tea or as an instant coffee substitute. Because of the brain-boosting properties of Lion’s Mane mushroom, using it as a coffee substitute that can elevate your focus, memory, and creativity is an ideal option for many individuals!

References

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