Our September Ask A Dietitian covers a multitude of topics – from insights on reducing inflammation through a vegan diet, to strategies for minimizing gas from legumes, and foods to alleviate arthritis pain during fall/winter. We also share how you can support gut health with prebiotic-rich foods, and the role of carbohydrates as a primary energy source.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
What foods can individuals following a vegan diet consume to reduce inflammation?
There is evidence that supports a vegan diet for reduced inflammation, though of course, dietary composition (i.e which vegan foods you choose to eat) will determine the full effects on inflammatory markers. This study, which investigates the relationship between diet and Alzeheimer’s disease (a disease impacted by oxidative stress, and therefore aided by anti-inflammatory treatments) remarks on the anti-inflammatory impact of fruits and vegetables, with their plethora and diversity of antioxidant nutrients. This systematic literature review supports this as well. Additionally, the inclusion of plant-based sources of anti-inflammatory fatty acids (EPA and DHA), which are typically found in fatty fish, support lowered inflammation. These nutrients can be found in algae oil supplements, and in small amounts in underwater plants like seaweed.
Why do legumes make me feel gassy? Do you have tips on reducing the impact?
Beans and other legumes contain certain compounds, called oligosaccharides, that are difficult for the body to break down, which in turn can cause bloating and gas. Certain strategies can help reduce the amount of oligosaccharides in beans:
- Try soaking legumes before cooking
- Try rinsing canned beans
- Cook with herbs
Other strategies can include:
- Chewing your food! This is mechanical digestion, so your gut has less work to do once the legumes reach your GI tract
- Consider a specific type of digestive enzyme, called alpha-galactosidase
What foods can I eat specifically during the fall/winter for arthritis pain?
Arthritis pain may stem from a few reasons, including, but not limited to chronic inflammation, and from bone rubbing directly on bone. Certain fall/winter foods can help support the former by reducing inflammation. Including omega-3 fats, whether from plants like chia seeds, sea vegetables, and walnuts, or from animal sources like fatty fish, provides the body with a source of anti-inflammatory nutrients. In terms of veggies, dark leafy greens like chard, kale and collard greens and cruciferous vegetables like broccoli all exhibit anti-inflammatory properties, and can be included during the colder months. Fruits also support reduced inflammation, thanks to their polyphenol compounds - consider including fruits and apples in place of summer berries to reap similar benefits!
What foods, aside from probiotics, assist with repairing the gut?
The answer to this will vary from person to person, though certain nutrients may be supportive for most people. Prebiotics are the fuel source for the gut’s microbiome, and provide nourishment for probiotics - some prebiotic food examples include onions, green bananas, oats and soybeans. Different types of fibers (such as those found in fruits, veggies, and whole grains) support a healthy and diverse gut flora. A diet that is modest to moderate in fat, sufficient in vitamin D (found in eggs, fish with bones, and fortified dairy/dairy alternatives), adequate in protein, low in processed meat, and devoid of added sugars can also promote gut health. Achieving this dietary pattern involves primarily plant-based meals, emphasizing a diverse range of fruits, vegetables, whole grains, and plant proteins, with the inclusion of modest amounts of healthy fats like nuts, seeds, and avocado.
What do carbohydrates do for the body? Are they bad for you?
Carbohydrates seem to be getting a bad rap these days! Carbohydrates are a primary energy source for the body, and fuel activities like digestion, hormone production, walking, working and high intensity exercise. Carbohydrates, along with fat, are broken down in the body into their simple sugars to produce ATP (adenosine triphosphate), the fuel for physical activity. Within the category of carbohydrates, you'll encounter starch, sugar, and fiber. Healthier carbohydrates, such as those found in fruits, vegetables, and whole grains, usually contain more fiber. These carbohydrates are digested at a slower rate, stabilizing blood sugar levels and providing sustained energy throughout the day.
Thanks for sending in your questions! If they didn’t make it on the list you’ll receive a private response.
Do you have a question for Dani? Send us your question and we’ll do our best to include a response in our Ask A Dietitian series next month!
Our September Ask A Dietitian covers a multitude of topics – from insights on reducing inflammation through a vegan diet, to strategies for minimizing gas from legumes, and foods to alleviate arthritis pain during fall/winter. We also share how you can support gut health with prebiotic-rich foods, and the role of carbohydrates as a primary energy source.
Dani is a Registered Dietitian who completed her undergraduate degree at Oregon State, her masters at Northeastern, and her dietetic residency at Alta Bates Summit Hospital in Oakland, CA. Her background is split between geriatric care and sports nutrition, having worked in both nursing homes and athletic facilities. Without further ado, here’s our featured Q&A this month.
What foods can individuals following a vegan diet consume to reduce inflammation?
There is evidence that supports a vegan diet for reduced inflammation, though of course, dietary composition (i.e which vegan foods you choose to eat) will determine the full effects on inflammatory markers. This study, which investigates the relationship between diet and Alzeheimer’s disease (a disease impacted by oxidative stress, and therefore aided by anti-inflammatory treatments) remarks on the anti-inflammatory impact of fruits and vegetables, with their plethora and diversity of antioxidant nutrients. This systematic literature review supports this as well. Additionally, the inclusion of plant-based sources of anti-inflammatory fatty acids (EPA and DHA), which are typically found in fatty fish, support lowered inflammation. These nutrients can be found in algae oil supplements, and in small amounts in underwater plants like seaweed.
Why do legumes make me feel gassy? Do you have tips on reducing the impact?
Beans and other legumes contain certain compounds, called oligosaccharides, that are difficult for the body to break down, which in turn can cause bloating and gas. Certain strategies can help reduce the amount of oligosaccharides in beans:
- Try soaking legumes before cooking
- Try rinsing canned beans
- Cook with herbs
Other strategies can include:
- Chewing your food! This is mechanical digestion, so your gut has less work to do once the legumes reach your GI tract
- Consider a specific type of digestive enzyme, called alpha-galactosidase
What foods can I eat specifically during the fall/winter for arthritis pain?
Arthritis pain may stem from a few reasons, including, but not limited to chronic inflammation, and from bone rubbing directly on bone. Certain fall/winter foods can help support the former by reducing inflammation. Including omega-3 fats, whether from plants like chia seeds, sea vegetables, and walnuts, or from animal sources like fatty fish, provides the body with a source of anti-inflammatory nutrients. In terms of veggies, dark leafy greens like chard, kale and collard greens and cruciferous vegetables like broccoli all exhibit anti-inflammatory properties, and can be included during the colder months. Fruits also support reduced inflammation, thanks to their polyphenol compounds - consider including fruits and apples in place of summer berries to reap similar benefits!
What foods, aside from probiotics, assist with repairing the gut?
The answer to this will vary from person to person, though certain nutrients may be supportive for most people. Prebiotics are the fuel source for the gut’s microbiome, and provide nourishment for probiotics - some prebiotic food examples include onions, green bananas, oats and soybeans. Different types of fibers (such as those found in fruits, veggies, and whole grains) support a healthy and diverse gut flora. A diet that is modest to moderate in fat, sufficient in vitamin D (found in eggs, fish with bones, and fortified dairy/dairy alternatives), adequate in protein, low in processed meat, and devoid of added sugars can also promote gut health. Achieving this dietary pattern involves primarily plant-based meals, emphasizing a diverse range of fruits, vegetables, whole grains, and plant proteins, with the inclusion of modest amounts of healthy fats like nuts, seeds, and avocado.
What do carbohydrates do for the body? Are they bad for you?
Carbohydrates seem to be getting a bad rap these days! Carbohydrates are a primary energy source for the body, and fuel activities like digestion, hormone production, walking, working and high intensity exercise. Carbohydrates, along with fat, are broken down in the body into their simple sugars to produce ATP (adenosine triphosphate), the fuel for physical activity. Within the category of carbohydrates, you'll encounter starch, sugar, and fiber. Healthier carbohydrates, such as those found in fruits, vegetables, and whole grains, usually contain more fiber. These carbohydrates are digested at a slower rate, stabilizing blood sugar levels and providing sustained energy throughout the day.
Thanks for sending in your questions! If they didn’t make it on the list you’ll receive a private response.
