Ask the RD | June
Our registered dietitian, Jamie, and guest registered dietitian, Kayla, offers answers to nutrition-related questions you - our community - has submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
If you have a question to submit, please click here and check our next newsletter for your answer.
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GI symptoms such as bloating, gas, and generalized GI upset are common. They could be triggered by several things including certain food intolerances, stress, and/or a true digestive condition. I would suggest you start by keeping a food journal to help identify which foods may be causing your symptoms. Though a bit tedious, a thorough food journal including food consumed, amount consumed, time consumed, onset of GI symptoms, and emotional state can be very helpful in identifying patterns and narrowing down the root cause of your discomfort.
Food intolerances are quite individualized, so I always ask my patients to avoid only what is known to cause discomfort. For some that might mean limiting high fat, greasy, or fried foods, for others it may mean limiting lactose-containing foods, other people might be sensitive to spicy foods, carbonated beverages, caffeine, or alcohol. Take some time to figure out your unique food intolerances before cutting everything out.
As far as what to eat to minimize your symptoms, I would focus on establishing a diet that consists of mostly fresh/whole/minimally processed foods, including a variety of fiber-rich plant foods, as well as probiotic packed fermented foods such as yogurt, kefir, kimchi, and kombucha. And don’t forget to stay adequately hydrated by aiming for 6-8 cups of water per day to keep your digestive tract working smoothly.
I would also recommend examining your stress levels as our emotions are extremely interconnected with our gut function. As GI symptoms tend to ramp up during times of stress, folks often find that their emotions – not their food choices – are to blame for their GI troubles. Incorporate regular exercise including calming activities such as deep breathing, meditation, stretching, and yoga. Look at how you eat by making sure you are calm and relaxed during mealtimes: eat slowly, chew thoroughly, and practice mindfulness as you feed your body. Avoid eating large meals and instead opt for smaller but more frequent meals and/or snacks to lessen GI symptoms.
Food allergy testing is typically expensive and not a reliable indicator of true food intolerance. Strict elimination diets should be used cautiously and under medical supervision as they are very restrictive and not safe for long term use. If you are still struggling with IBS-like symptoms after trying the above tips, I would recommend pursuing a GI evaluation and meeting with a dietitian that specializes in GI nutrition.
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The pros of meat alternatives include that they can help to substitute the texture of meat and encourage eating animal-free for those looking for vegetarian or vegan options. Being plant-based, they are also more environmentally friendly than meat. Depending on the alternative and what it is substituting, meat alternatives may be a way to save on cost as well.
Keep in mind that meat alternatives tend to have long list of ingredients, including saturated fats (palm, coconut oils), high amounts of added sodium, and food additives such as emulsifiers and preservatives.
I always prefer to choose the most natural foods possible. So, when eating meat I would recommend opting for a quality animal-based meat product such as lean, grass-fed meats and poultry. Homemade meat alternatives are also a great way to lessen your meat consumption with options such as black beans, quinoa, mushroom burgers or tofu steaks. If opting for store-bought products, try to keep the food label ingredient list as short as possible and compare saturated fat and sodium counts to make the healthiest choice possible.
Check out our Black Bean Burger recipe for an example of a delicious, homemade meat-alternative meal!
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Ideally, water is the best choice for hydration as it packs electrolytes and lacks added sugars and other additives. The 2020-2025 Dietary Guidelines for Americans recommend consuming fluids that are calorie and additive free. A few hydrating alternatives to water include coffee, tea, infused water and milk in moderation. My personal favorites are herbal teas and infused waters! Herbal teas come in a variety of flavors, and some may offer health-promoting benefits from antioxidants or small amounts of vitamins and minerals.
Infused water combines hydration from water with the natural flavors and health benefits from fruits and herbs. Give some of these flavor combinations a try:
Strawberry + Basil
Lemon + Lavendar
Blackberry + Mint
Mine + Lime
Raspberry + Rose
Lemon + Thyme + Ginger
Orange + Blackberry + Vanilla
Ginger + Grapefruit
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Prebiotics: Imagine prebiotics as special foods for the good bacteria in your gut. They’re like snacks that help the friendly gut bacteria grow and stay healthy. Think of them as the fertilizer that makes your gut garden bloom! Great sources of prebiotics include Fiber-rich foods: bananas, beans, oats, asparagus, eggplant, artichoke, garlic, peas, apples, flaxseeds, and almonds.
Probiotics: These are tiny living creatures that are good for you by working hard to keep your gut balanced and happy. They’re like the superheroes of your gut! Great sources of probiotics include yogurt, kefir, sauerkraut, kombucha, miso soup, pickled vegetables, and tempeh. You can also choose probiotic supplements, though natural foods are always the best choice.
Postbiotics: After the good bacteria have their feast on prebiotic foods, they leave behind some leftovers called postbiotics. Even though they’re technically considered waste, they still do good things for your body by helping your immune system and keeping your gut feeling great! Great sources of postbiotics include buttermilk, seaweed, cottage cheese, yogurt, sourdough bread, oats, flaxseed, garlic, pickled vegetables, kefir, and tempeh.
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Most yogurts contain probiotics, but not all do. Live cultures are required for the fermentation process when making any type of yogurt. There are situations when yogurt is treated with heat after fermentation, which kills beneficial bacteria and thus doesn’t offer a gut health benefit. It is important to check the label to ensure probiotics are present in the yogurt of your choice.
In addition to gut health, different types of yogurts contain other nutrients that are beneficial to your overall health. When choosing yogurt, keep an eye out for added sugars, fat content, and protein. You can also boost the fiber, fat, and protein content by adding in nuts and seeds, such as chia, flax, or pumpkin seed.
Common yogurt options include:
Greek & Icelandic (stained): Great source of probiotics and are high in protein (12-15 grams per serving) due to the straining process. They are lower in lactose content, which can be beneficial for those with lactose intolerance. These yogurts also have less carbohydrates than traditional yogurts.
Traditional: These have lower protein content (approx. 5-8 grams per serving) and thinner consistency. They are a great source of calcium and probiotics but may be higher in carbohydrates than other strained varieties of yogurt.
Kefir: Offers probiotics, calcium, vitamin D, and protein. It also has a low lactose content. Be sure to check the label for added sugars as some brands can add quite a lot.
Plant-based/Dairy-free: Most plant-based yogurts contain beneficial probiotics and are fortified with calcium. These yogurts tend to be lower in protein and calcium, while being higher in added sugars to enhance the flavor. Soy yogurt does offer higher protein content, is a good source of calcium, and is lower in saturated fat in comparison to other plant-based yogurts.
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Yes! Sourdough bread contains postbiotics which are known to be beneficial to your health even if you’re living with diabetes. As with most foods, portion control and moderation are key!
You may also want to consider pairing other foods with sourdough bread. Combining high fiber carbohydrates, protein, and healthy fat helps with blood sugar control. For example: slice of sourdough bread, ¼ avocado spread, egg, topped with microgreens and chia or sunflower seeds.
General carbohydrate recommendations for a person living with diabetes:
Meals: 30-45 grams per meal (women), 45-60 grams per meal (men)
Snacks: 15-20 grams per snack
These are general recommendations and should be tailored to the individual
To learn more about healthy carbs for those living with diabetes, please see our March 2024 blog.
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.