Vegetables and fruits. The hidden gems.

Vegetables are the basis of any balanced diet because they are a valuable source of nutrients and antioxidants, so important for good health. 

Green vegetables provide folic acid and chlorophyll, which are supportive to a natural liver detoxification process. Fruits are a rich source of fiber-wrapped-carbohydrates although some people should limit them in their diets. Both vegetables and fruits provide valuable antioxidants.

Antioxidants are found not only in fruits and vegetables, but also in herbs and spices and have a potential of protecting our cells against damage caused by the free radicals.

BEST SOURCES OF ANTIOXIDANTS:

berries,
blackberries,
strawberries,
raspberries,
cherries,
kiwi,
cabbage,
onion,
pepper,
sprouts,
beetroot,
cloves,
cinnamon,
turmeric,
parsley, etc.

Fermented veggies may improve intestinal function, enrich the digestive system with beneficial bacteria, provide vitamins and make many products more digestible. Fermented foods are not recommended for people with histamine intolerance. 

The side effect of sugar being converted to lactic acid during the fermentation process is a higher level of vitamin C and K in the end product.

Fermented food:

sauerkraut,
pickled cucumbers,
pickled beets,
pickled radishes,
pickled Cauliflower,
kimchi,
kombucha,
miso paste.

Watch out!

People who are intolerant to yeast, suffer from SIBO, histamine intolerance or irritated bowel syndrome should rather avoid the fermented products as well as some of the raw or processed veggies and fruits. 

In some cases not all the veggies are beneficial to us. There are some conditions where the consumption of particular veggies should be limited. 

SIBO

Small intestinal bacterial overgrowth (SIBO) is a serious condition affecting the small intestine. It occurs when bacteria that normally grow in other parts of the gut start growing in the small intestine. That causes pain and diarrhea. It can also lead to malnutrition as the bacteria start to use up the body’s nutrients.

Read on to learn more about SIBO.

https://www.healthline.com/health/sibo

HISTAMINE INTOLERANCE

Histamine intolerance is not a sensitivity to histamine, but an indication that you’ve developed too much of it. When histamine levels get too high or when it can’t break down properly, it can affect your normal bodily functions. Histamine is associated with common allergic responses and symptoms. Many of these are similar to those from a histamine intolerance. Histamine intolerance can cause uncomfortable symptoms, but it can be treated with a low-histamine diet.

Histamine intolerance shouldn’t be self-diagnosed since symptoms are similar to other allergens, disorders, or infections. If you think you might have an intolerance or are experiencing irregular symptoms, talk with your doctor.

Read on to learn more about Histamine intolerance.

https://www.healthline.com/health/histamine-intolerance

FODMAPSs

Fodmaps are a group of fermentable carbohydrates.

They are notorious for causing common digestive issues like bloating, gas, stomach pain, diarrhea and constipation in those who are sensitive to them.

This includes a surprising number of people, particularly those with irritable bowel syndrome (IBS).

Luckily, studies have shown that restricting foods high in FODMAPs can dramatically improve these symptoms.

Read on to learn more about FOODMAPs

https://www.healthline.com/nutrition/fodmaps

IRRITABLE BOWEL SYNDROME

Irritable bowel syndrome (IBS) affects between 6–18% of people worldwide.

This condition involves changes in frequency or form of bowel movements and lower abdominal pain (1).

Diet, stress, poor sleep and changes in gut bacteria may all trigger symptoms.

However, triggers are different for each person, making it difficult to name specific foods or stressors that everyone with the disorder should avoid (2).

If you think you have IBS, consider keeping a journal of foods and symptoms. Then, take this information to your doctor to help diagnose and control the condition. 

Read on to learn more about  Irritable bowel syndrome.

https://www.healthline.com/nutrition/9-signs-and-symptoms-of-ibs

Coach Lucy

Disclaimer: Prior to introducing any changes to your diet or lifestyle consult with your physician.

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