H. Pylori Be Gone
Got uncomfortable gut problems such as painful gnawing (especially on an empty tummy), nausea, bloating, or burping? Consider H. Pylori!! Helicobacter Pylori (aka H. Pylori) is a gram-negative bacteria that can colonize the stomach early in life and damage tissues in the stomach and in the upper part of the small intestine, called the duodenum. It can even colonize the oral cavity. Using an enzyme called urease, H. Pylori is able to attack the mucosal lining of the stomach and small intestine, causing inflammation and weakening the protective mucosal barrier. It can also neutralize stomach acid production, making it difficult to properly break down protein rich foods and absorb vitamins and minerals, including iron, B12, folic acid, vitamin E, vitamin C, vitamin A, as well as others. Thus H. Pylori can contribute to micronutrient malnutrition which can increase the risk of chronic disease. Interestingly, about 40% of the American population (and ~70% of the developing world) is a carrier of H. Pylori, and most do not even know they are infected. However, H. pylori can impact your health in many ways and can lead to gastritis, peptic ulcers, and even gastric cancer. If you are diagnosed with H. Pylori, it may be that your partner is a carrier as well. H. Pylori can be transmitted by mouth from kissing and can also be passed by having contact with vomit or stool from an infected person.
There are many different strains of H. Pylori, each sensitive or resistant to different treatment modalities. With increasing antibiotic resistant strains, more research has focused on using alternative tools (such as plant compoundsand probiotics) as an adjunct therapy to traditional triple therapy to increase eradication rates. Therefore, having a multipronged approach to treating H. Pylori infection is important. The following foods (and a few more) have been found to increase eradication rate by inhibiting H.Pylori growth and adhesion, while reducing mucosal inflammation.
Garlic & Ginger
Garlic is rich in organosulfur compounds that have potent anti-bacterial properties against H. pylori. The therapeutic amount used in studies can be obtained by eating 1 medium raw garlic clove per day. Ginger consumption eradicated H. Pylori by 50% in a small pilot study of 15 patients tested positive for H. Pylori.
Tip: Mince up raw garlic really fine and mix with raw local honey OR add raw ginger root to a smoothie.
Broccoli sprouts are rich in sulforaphane, which is a powerful antibacterial against H. Pylori. Studies found that patients who ate broccoli sprouts twice a day for 7 days had increased H. Pylori eradication rates. Regular consumption of broccoli sprouts can reduce levels of urease and reduced gastric inflammation.
Tip: Add broccoli sprouts to your sandwich instead of lettuce.
Studies have found that cranberry juice (250ml twice per day) alone may help improve eradication rates of H. Pylori. Along with traditional triple therapy including omeprazole, amoxicillin, and clarithromycin, cranberry juice increased eradication rates in females. The compounds in cranberries have anti-adhesive properties making it difficult for H. Pylori to burrow into the stomach lining and cause inflammation.
Tip: Add in frozen cranberries while you are cooking your oatmeal or add pure cranberry juice to a smoothie.
Inner aloe vera gel expresses antibacterial properties to H. Pylori due to its unique plant compounds including coumaric acid, ascorbic acid, pyrocatechol, and cinnamic acid. Furthermore, the unique polysaccharides (which are mucilaginous) in the aloe vera, directly inhibit H. Pylori adhesion to the gastric cells. Plus, aloe vera helps soothe and heal irritated lesions in the mucosal lining, including gastric ulcers, often caused by H. Pylori.
Tip: Add pure inner leaf aloe vera gel to smoothies or drink straight. Freeze in ice cube tray and add to smoothies all throughout the year.
Fresh raw okra has strong anti-adhesive qualities. Just like aloe vera, the mucilaginous polysaccharides are also soothing to the gastrointestinal tract, healing and soothing irritated or inflamed membranes.
Tip: Add frozen okra to a smoothie, you won’t even know it's there!
In addition to traditional triple therapy or an herbal protocol the smoothie below can help increase eradication rates and hopefully keep H. Pylori from coming back. BUT remember, if you are tested positive for H. Pylori, your partner may be infected too. Therefore, double up on this smoothie and cheers to love and to getting rid of H. Pylori!
“H. Pylori Be Gone” Smoothie
1 cup frozen organic berries
½ cup Lakewood Organic Pure Cranberry Juice
½ cup frozen okra
¼ cup Lakewood Organic Pure Aloe Vera Juice
1-2 inches raw ginger root, peeled and coarsely chopped
1 serving plain protein powder
2 tablespoons coconut cream
Blend until smooth and divide into two separate containers. If you have a partner, share this smoothie with them. Drink daily during treatment.
If you want to know if H. Pylori could be contributing to your gut problems, make an appointment today! I offer GI Map PCR stool testing which tests for bacterial (including H. Pylori), fungal, and parasite presence that could be contributing to your gut and other non-gut related symptoms.
Polyphenols for Gut Health
If you have been following me lately, I have been using the words prebiotics and polyphenols a lot in relation to gut health. Prebiotics are non-digestible carbohydrates and polyphenols found in plant foods that can positively influence the growth of good gut bacteria (such as Bifidobacterium, Lactobacillus, as well as others), thereby reducing the growth of pathogenic or opportunistic bacteria and ultimately improve health. When bacteria consume these prebiotics, they themselves produce short chain fatty acids and other metabolites that influence metabolic pathways. Why is this important?? It is important because this means that your gut bacteria directly influence your health and susceptibility to chronic disease and that your diet and lifestyle directly reflects what bacteria call your gut home.
Since many people have heard the term prebiotics in relation to certain fibers, I want to talk about polyphenols today. Polyphenols are part of a large family of plant compounds collectively called phytochemicals or phytonutrients. In the plant kingdom, polyphenols act as a defense mechanism to increase the survival of the plant. In humans, research has found that phytonutrients offer both preventive and therapeutic benefits to combat chronic disease. Interestingly only 5-10% of consumed polyphenols are absorbed in the small intestine. The remainder reach the large intestine where they are consumed by bacteria which generate bioactive compounds with the ability to both influence bacterial residency (promoting good and reducing bad bacteria) in the gut and human health. Polyphenol rich foods include tea, coffee, cacao, dark chocolate, fruits, vegetables, whole grains, nuts and seeds, beans/legumes, and red wine. However, the foods with the highest concentration of polyphenol content by weight are herbs and spices! If you are just a salt and pepper kind of gal, then consider adding more FLAVOR to your meals. Here is a list of the top polyphenol rich plant foods (based on mg per 100g). Cloves, peppermint, star anise, cacao/dark chocolate, oregano, flaxseed, and elderberry are in the top ten. Each category below is ranked from highest to lowest polyphenol content. Although many of you may see your favorite beverages on this list, I encourage you to aim for a wide assortment. Each polyphenol has its own unique ability to benefit your gut microbiome. Therefore, the more variety the merrier! And just because you do not see your favorite plant food on the list (like kale for example), doesn't mean it is not wonderful in other ways.
So, let’s look at some research in regards to polyphenols and bacteria!
A recent study investigated which of the following seven culinary spices best support the growth of either Bifidobacterium or Lactobacillus. The spices studied include black pepper, cayenne pepper, cinnamon, ginger, oregano, rosemary, and turmeric. Researchers found that all spices except turmeric enhanced the growth of Bifidobacterium and Lactobacillus species. While all spices suppressed the growth of pathogenic bacteria. Inspired to add more spice to you cooking?? Then make your own herb garden, exciting spice blends, or buy fresh herbs and spices locally. Personally, I love making Madras Curry, Ras el Hanout, and Dukkah!
Another research study looking at green tea polyphenols found that daily consumption of green tea altered oral and gut microbiota favorably. After consuming 400ml (~ 2 cups) of green tea per day for two weeks researchers found that the participants had reduced levels of lipopolysaccharide (very inflammatory endotoxin) producing Bacteroidetes, and increased levels of bacteria producing short chain fatty acids in their stools. Green tea consumption was also associated with a reduction of pathogenic oral bacteria fusobacterium. Are you ready to drink more green tea?? Cold brew green tea (recipe to come soon!) contains the highest concentration of polyphenols and the lowest amount of caffeine. This is absolutely a win-win! However, traditionally brewed green tea is also a great choice if you are not sensitive to caffeine.
And if enjoying flavorful meals and sipping cold brew green tea aren’t enough reasons for you to jump on the polyphenol train, cacao (this includes dark chocolate >/=75% cacao) ), also improves the microbiome favorably. Studies have found that dark chocolate consumption in humans encourages the growth of both Lactobacillus and Bifidobacterium, but ultimately tends to favor Lactobacillus growth more. Here is a delicious recipe for double chocolate brownie bites (made without sugar) that hit the spot oh so good!
Do you have SIBO or IBS? Then you may want to tread carefully. Some polyphenol rich foods are better tolerated than others due to their unique fiber and carbohydrate content. Herbs and spices (except garlic and onion powders), cacao, green tea, some berries, as well as extra virgin olive oil are generally well tolerated. Work with a skilled SIBO dietitian to guide you based on your unique tolerance.
Eat the rainbow and reap the benefits!
Are you incorporating a wide variety of these polyphenol rich foods into your diet daily??
Low carb diets are trending everywhere right now, especially the latest Carnivore Diet, which is comprised of eating only meat and animal products. And although low carb, high protein diets do help support weight loss increasing satiety and therefore naturally reducing calorie intake, it doesn't mean staying on them long term continues to be beneficial for health. Rather they may be doing your gut more harm than good, especially if consumed for the long term.
Research has found that diets high in fat (especially saturated fat) and protein, and consequentially low in fiber, increases the abundance of pro-inflammatory gram negative bacteria in the gut called Bacteroides and other bile loving proteobacteria like Bilophila. These bugs produce a very pro-inflammatory endotoxin called lipopolysaccharide (LPS) which causes inflammation at the gut lining, leading to leaky gut, and increased absorption of LPS into systemic circulation. LPS in elevated amounts plays an important role in the development of IBD and other metabolic diseases. Furthermore, artificial sweeteners often used in low carb diets, continue to shift the gut microbiome towards dysbiosis (an imbalance of good vs bad bacteria), favoring gram negative bacteria.
On the other hand, a diet rich in complex carbohydrates and fibers (including prebiotic and polyphenol rich plant foods) provides a good source of microbiota accessible carbs, which supports the growth of gram positive bacteria such as commonly known Bifidobacterium and Lactobacilli as well as other beneficial bacteria such as Akkermansia muciniphila. These beneficial microbes provide many metabolic benefits to the host.
So how much fat and protein should an adult consume daily? Research found that diets consisting of 40% or more of calories from fat, shifted the microbiome unfavorably. As for protein, it seems a moderate intake is ideal, neither too little or too much. Since protein is essential for optimal metabolic health too little can impair cellular growth and repair, digestion, thyroid function, and fluid balance in the body. Too much protein on the other hand can lead to protein putrefaction in the colon and increase the risk for colon cancer. Therefore, I generally recommend 25-30g of protein per meal (or about 15-20% of calories) from a variety of different sources, including both plant-based and grass-fed/wild-caught meats and seafood.
To sum it up, good bacteria like a varied whole foods, plant focused diet, with moderate amounts of quality fat and protein. Therefore, if you have been following various versions of low carb/high protein diets for many years and still are not feeling your best, then it may be time to switch it up for your gut health and ultimately YOUR health. Instead of opting for three slices of bacon, sausage, and coffee with coconut cream for breakfast, add some COLOR and some SPICE! A microbiome loving breakfast could include poached eggs over curried lentils and spinach with a side of fresh fruit.
However, if you struggle with IBS or SIBO, inflammation caused by poorly controlled Celiac Disease or IBD, or a stealth infection, then a diet high in fiber rich foods is not indicated until treated and inflammation has subsided. Speak with your dietitian if you have concerns.
What are your thoughts? I love to hear from you!
Running NAKED - A Personal Essay
I used to be a runner, or at least that is what I called myself. For about a decade of my life, I ran most days of the week. At first it began as a way to stay fit while in college. I used to play sports in high school which kept me active. However, in college, between studies and a part-time job, I couldn’t afford to be involved in sports. I needed a cheap and easy way to stay in shape, so I picked up running. I could do it anywhere, anytime, and all I needed was a pair of running shoes. It was perfect for the poor college student.
Initially, it was hard. I ran seven minutes in one direction and then seven minutes back. Week by week, the distance gradually grew longer, and it felt good. Running was a personal escape from reality and my ever racing mind. It was meditative with my rhythmic breath. As the distance grew, I explored the trails and neighborhoods around me I otherwise would not have seen. I felt like a bounding deer jumping over rock and stone while winding my way around each bend. I even got to explore the streets of Barcelona in the early mornings. Everyone was still sleeping and the city was peaceful, a sight only few get to witness. Eventually I was running 4-8 miles most days of the week, with an occasional 10-12 mile long run on the weekend. I looked and felt healthy, emotionally and physically. It was a beautiful love affair.
However, as time went on, running became an unhealthy obsession. I had to run in order to feel good about myself. No longer was running an enjoyable way to move my body and explore the world around me. Instead running became a chore. If I didn't run, I felt guilty. If the run wasn't long enough or fast enough, I felt guilty. I always timed myself, and I always tracked the distance I ran. No longer was I running out of pure joy, nor was it brining me joy. I was chained to my own prison of fear.
Eventually I stopped, all because of a biking accident. I hurt my knee in a collision with a car door and could no longer run downhill without severe pain. A year later I completed physical therapy and was told not to run for 8 weeks. At first I was distraught. However, during this break I realized the relationship I had with running was hurting my mental and physical health. Who cared if I ran a 7 min mile or ran a half marathon?? NOBODY!! I wasn't a professional athlete. I was simply competing with myself. But why?? In the name of health? Because of my ego? Or the desire to keep my running figure? It was all a mess, and I was a mess. In those two months, I realized, I would be thankful if I could ever run again without pain, no matter the distance, no matter the speed.
Now five years later, I run, but only occasionally when the mood strikes. Instead I thoroughly enjoy walking, hiking, and simply being outdoors. My past self would feel aghast at my current exercise regimen. I have no structure, no routine, and I simply do what sounds good to me in the NOW. However, when the desire to run is strong, I choose to run NAKED. I leave my home with nothing, no phone, no watch, no music, nothing. I simply run to run undistracted by today’s technology and to be present in the NOW. I want to feel the fresh breeze on my skin, to breath rhythmically with my step, and to explore the nature around me. And perhaps not even think at all. I run at a pace that feels good, not rushed. And I stop, whenever I want to. Sometimes simply to rest on a sunny bench in the park, or to admire some flowers along the way.
In retrospect, the accident was a gift. It forced me to change an unhealthy pattern. Otherwise, I may still be stuck in the cycle of fear and guilt. Ultimately, I am healthier today (both mentally and physically) than I was then. My hope is that this essay may bring to light your relationship with exercise and movement. Do you move because you have to or should? Or do you move because you want to? And are you moving your body in a way that feels good and brings you joy? Or are you constantly pushing your limits? If you feel caught in a similar cycle, then I encourage you to honestly evaluate your relationship with exercise. Instead of letting numbers or unrealistic goals define you, opt for presence and kindness. Kindness to yourself and presence in your being. And always opt to move NAKED, free of devices that keep us from being present in the NOW. If you have been there or are there, you are not alone, we are not alone. Let’s run NAKED together!
In practice, many of my clients come to me not eating enough protein, which is leaving them hangry and fatigued. Often they tell me they cannot go for long periods without eating, and are constantly snacking or grazing. Plus, they are not noticing any improvement in lean body mass despite increased effort at the gym or on the trails.
Although the RDA for dietary protein is 0.8g/kg per day (about 10% of calories), this is based largely on the MINIMUM needed to avoid deficiency, but not to support optimal metabolic health. The acceptable macronutrient distribution range (AMDR) for protein is 10-35% of daily calories. However, research suggests that 1.2-1.6g/kg (or about 20% of calories) is ideal for metabolic benefits. For an average 130lb woman eating ~1800kcal per day that equals to 75-90g per day.
Interestingly, on average Americans eat about 16% of their daily calories from protein. A vast majority (60%) of that protein is coming in at ONE meal and less than 15g of protein is consumed at breakfast. This practice may not be helping Americans. Researchers have found that a protein intake of ~30g per meal has positive effects on lean body mass and muscle protein synthesis when compared to meals containing <20g per meal. Furthermore, spacing total daily protein out over 3-4 meals is a very positive habit to enforce for many reasons. Find out more below.
So why is protein important?? Protein is required for cellular growth and repair, the production of enzymes that are necessary for sustaining life, for hormone production (thyroid, dopamine, adrenaline, melatonin, insulin, etc), for proper fluid balance in the body, nutrient transport and storage, for healthy immune function, and soooo much more. Plus, protein helps increase our satiety hormone leptin, speeds up our metabolism, improves blood sugar control, and reduces snacking behavior. Therefore, by spacing protein out evenly over 3-4 meals per day, you will feel more energized, free of constant cravings, and better to able to listen to your hunger and satiety cues. Without enough protein, especially quality protein, our health declines.
What is quality protein? The type of protein you choose is definitely important to meet your health goals. Conventional meats and dairy have a less desirable nutrient profile. Therefore, I recommend a variety of grass-fed beef, wild caught seafood, pasture raised poultry and eggs, pasture raised pork, organic beans and legumes, and organic grass-fed dairy if tolerated. Organic whole grains, nuts, and seeds also provide small amounts of protein. Supplements such as grass-fed collagen peptides, grass-fed whey protein, or organic pea/hemp/rice protein powders can be helpful to meet your goal.
Although protein is very important, more isn't always better. Pairing a small portion (4oz) of protein with both carbohydrates and fats is ideal. Not only does this macronutrient balance increase satisfaction (and satiety), it also increases nutrient density, and supports hormone balance.
Meats, Seafood, & Poultry — 3 ounce portions or ~ 1/2 cup (20-25g)
Beans/Legumes — 1 cup cooked (~15g)
Meat Alternatives (Extra Firm Tofu/Tempeh) - 3oz (~15g)
Whole Grains — 1 cup cooked (~8g)
Nuts & Seeds — 1/4 cup whole (~9g), 2 T Nut Butter (~6g)
Dairy Products — 1 cup milk, regular yogurt, or 1 oz cheese (~8g)
Chicken Eggs — 1 egg (6g)
Protein Powders — 1 serving (10-20g) varies a lot depending on the product
To those of you who made it to the end, thank you! Are you mindful of your protein intake? Are you already meeting the goal of 25-30g per meal or is it a struggle for you? I would love to hear from you. Let me know in the comments below!
Like to read? Then get your evidence based nutrition information here! All posts written by Selva Wohlgemuth, MS, RDN Functional Nutritionist & Clinical Dietitian