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Category: Bloating

How Healthy Eating Prevents Disease

How Healthy Eating Prevents Disease

You know your diet impacts your health. You’ve probably heard this over and over again. But have you ever wondered how exactly it improves your health? How does what you put into your body prevent certain life-threatening illnesses like heart disease, stroke, diabetes and osteoporosis?

Healthy eating prevents obesity which is the number one nutritional reason for disease.
Obesity is a major risk factor for many conditions, like type 2 diabetes, osteoporosis, stroke, heart disease and more. Eating foods loaded with sugar, fats and calories can add extra weight to your body, weakening your bones and making your organs work harder. This automatically puts you at a higher risk for health problems down the road. Health problems and medications can fog your brain and cause imbalances that effect your mood. Emerging evidence suggests a close relationship between diet and mood. Another benefit of  healthy eating improves your mood, which in turn boosts physical activity, which in turn reduces your risks of disease.

If you’re happy, you’re more likely to be active. Eating the right foods can help you be happier, therefore leading to more bouts of healthy exercise. Since regular physical activity is a necessity for disease prevention, healthy eating therefore helps in the equation. Also, maintaining a healthy diet will allow you to get the fiber you need. Fiber is one element of a healthful diet that is particularly important for managing weight. Plant-based foods contain plenty of dietary fiber, which helps to regulate hunger by making people feel fuller for longer. As a result, you will be less likely to get “hangry”.

Another benefit of fiber is that it not only helps promote good bacteria in your gut but it promotes regular bowel movements, which can help to prevent bowel cancer and diverticulitis. Yes, we said it- diets rich in fruits and vegetables may help to protect against cancer. In a study from 2014, researchers found that a diet rich in fruits reduced the risk of cancers of the upper gastrointestinal tract. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer and that a diet rich in fiber reduced the risk of liver cancer. Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer. Some of these antioxidants include beta-carotene, lycopene, and vitamins A, C, and E.

Here at Restaura Health we practice clinical nutrition and holistic health. If you need a nutritional guidelines to get yourself on the right track, call us today!

7 Causes of Bloating

Abdominal bloating is one of the most common complaints individuals who suffer from gastrointestinal issues. It can be due to a number of different reasons, and, by asking the right questions and doing advanced functional medicine testing, we can determine the cause and find the solution.

When air or gas fills your digestive tract to the point of feeling uncomfortably full, tight, or swollen, below are the seven most likely sources:


    Hydrochloric acid is produced by the parietal cells in the stomach and is responsible for breaking down food, mainly protein. Symptoms of low stomach acidity can include belching, bloating, burning, and flatulence. Bloating that occurs due to low stomach acid usually occurs shortly after eating as well and can be accompanied by a sense of over-fullness.

  2. SIBO

    Small intestinal bacterial overgrowth, or SIBO, is a condition where bacteria have inhabited and overgrown in the small intestine. Bloating and diarrhea are common symptoms that usually occur shortly after eating but can persist throughout the day. People with this condition often wake up in the morning bloated. Poor intestinal motility can predispose a person to SIBO, as well as recent diarrheal illnesses and low stomach acidity. People who take antacids like proton pump inhibitors (Protonix, Prilosec, Prevacid) and H2 blockers (Zantac, Pepcid, Tagamet) are more prone to SIBO due to low stomach acidity.


    Food intolerances occur when your body is lacking an enzyme that specifically breaks down certain foods. The undigested food then goes through the digestive tract where it gets fermented by bacteria, leading to gas and bloating. The most common food intolerance is to lactose, found in dairy products. Other common intolerances are to histamine and fructose.


    Food sensitivities, like food intolerances, occur due to maldigestion that often results in excess gas and bloating. Bloating can present a few hours to a few days after eating the problematic food. In food sensitivities, there is also an immune response to the food that causes the villi in the intestine — the little finger-like projections that absorb food — to become blunted over time, which leads to poor absorption. The most common food sensitivities I see are to gluten, dairy, and soy.


    Your pancreas is an important organ that produces digestive enzymes, including proteases, lipase, amylase, and elastase. When the pancreas stops functioning appropriately, these enzymes decrease, and food does not get digested appropriately. Food mixed with stomach acid (chime) exiting from the stomach triggers pancreatic enzyme release, so low stomach acidity can also affect the production of these enzymes.

    Severe pancreatic compromise occurs in conditions like diabetes mellitus and cystic fibrosis. Less severe imbalances can be due to small intestinal problems like SIBO, celiac sprue, and other food sensitivities. I’ve also seen this occur in cases of severe emotional stress. In my patients, I order a stool test that directly measures pancreatic elastase.


    Candida overgrowth in the intestines is a common problem I see and is often precipitated by a high sugar, simple carbohydrate diet and often follows one or more rounds of antibiotics. The yeast in the digestive tract ferment the sugars and cause excess gas and bloating. Most people with candida overgrowth feel gas frequently, a few hours after eating, but also feel it worsen when they eat simple carbohydrates like muffins, cookies, donuts, and pasta.


    When we eat quickly, we can wreak major havoc on our digestive system. It’s not just the lack of chewing and “inhaling” of food and air that leads to the increased intestinal gas and bloating, but also that most people on the go are not just eating — they are driving, standing, emailing, or multitasking in numerous other ways. This perpetuates the sympathetic fight-or-flight state, instead of the parasympathetic rest-and-digest state. It’s in the parasympathetic state that digestive enzymes, including stomach acid and pancreatic elastase, are produced as they should be. In fact, your digestive enzymes start secreting when you see and smell your food. So, the best ways to address bloating are to enjoy preparing your food, sit down, and chew well.

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7 Causes of Bloating