If you feel ill with fever, flu-like symptoms or respiratory illness, please call us to reschedule your appointment. Please Do Not Bring Children Under age 16 to Appointments.

How Diet Affects IBS: Tips for Better Digestive Health

Irritable Bowel Syndrome (IBS) is a common digestive disorder affecting millions of people worldwide. Characterized by symptoms like abdominal pain, bloating, diarrhea, and constipation, IBS can significantly impact quality of life. One effective way to manage these symptoms is through dietary changes. We will delve into how diet influences IBS and provide actionable tips for better digestive health.

 

The Role of Diet in IBS

Trigger Foods

For many individuals with IBS, foods rich in fats, dairy, and certain types of carbohydrates—known as FODMAPs—can lead to symptoms. Other triggers might include spicy foods, alcohol, and caffeinated beverages. Identifying and eliminating these triggers can significantly improve IBS symptoms.

 

Foods to Include

A balanced diet for someone with IBS might include lean proteins, low-FODMAP fruits and vegetables, and whole grains. Incorporating foods rich in soluble fiber can also be beneficial in regulating bowel movements.

 

IBS-Friendly Diet Plans

Several diet plans are specifically tailored for individuals with IBS. These plans generally focus on low-FODMAP foods and include soluble fiber to aid in digestion.

 

The Low-FODMAP Diet

This diet restricts various types of carbohydrates that are difficult to digest and likely to ferment in the gut, causing gas and discomfort. The elimination phase removes high-FODMAP foods for a few weeks. Reintroduction occurs gradually to gauge tolerance levels.

 

The Mediterranean Diet

Although not designed for IBS, the Mediterranean diet is often well-tolerated. It emphasizes fruits, vegetables, lean proteins, and healthy fats, while limiting processed foods and sugars that might aggravate IBS symptoms.

 

Dietary Supplements and Probiotics

Some people find relief from IBS symptoms by incorporating dietary supplements and probiotics into their routine. Fiber supplements can help regulate bowel movements, while probiotics can balance gut flora. However, it’s crucial to consult a healthcare provider for personalized advice, as these supplements can also potentially worsen symptoms in some cases.

 

Monitoring and Adjustment

Managing IBS through diet can be a process of trial and error. It’s advisable to maintain a food diary to note which foods trigger symptoms and which offer relief. Over time, this can help tailor a dietary plan that minimizes discomfort and improves digestive health.

Dietary changes can have a profound effect on IBS symptoms. By identifying trigger foods and incorporating IBS-friendly diet plans and supplements, individuals can take significant steps toward better digestive health.

 

 

Struggling with IBS?

Are you struggling with IBS and need guidance from a medical expert? Reach out to us for a personalized consultation that can set you on the path toward better digestive health.

The Gut-Brain Connection: Understanding How Gut Health and Mental Well-being are Connected

Why are gastroenterologists interested in Mental Health Awareness month? The gut-brain connection is real and is a rapidly developing area of research. Numerous studies are recognizing how essential good gut health is for robust mental wellness – no surprise that our digestive system has earned itself the nickname, “the second brain.” In this blog post, we’ll discuss more about the relationship between digestion and cognition, analyze how a healthy gut and emotional well-being support each other, as well as offer practical advice for a healthy digestive system.

 

The Gut-Brain Connection

The gut-brain connection refers to the complex communication system between our digestive tract and our central nervous system. This communication is facilitated by the enteric nervous system (ENS), a network of neurons embedded in the lining of our gastrointestinal system. The ENS, together with the gut microbiome (the diverse population of bacteria living in our gut), can influence various aspects of brain function, including mood, cognition, and stress response.

 

 

How Gut Health and Mental Well-being Work Together

An imbalance in the gut microbiome, often referred to as dysbiosis, has been linked to various mental health issues, such as anxiety and depression. Likewise, mental health stresses can negatively affect the digestive system. Some possible mechanisms through which gut health and mental well-being are impacted include:

  • Production of neurotransmitters: Many neurotransmitters, such as serotonin and dopamine, which play a crucial role in mood regulation, are produced by gut bacteria.
  • Production of cortisol: Stress can over-produce the hormone cortisol, decreasing blood and oxygen flow, which in turn, can cause stomach cramping and discomfort.
  • Inflammation: An imbalanced gut microbiome can lead to inflammation, which can negatively affect brain function and contribute to mental health issues.

 

Tips for Maintaining a Healthy Gut and Healthy Mind

To support optimal gut health and promote mental well-being, consider incorporating these strategies:

  • Eat a diverse, fiber-rich diet: Consuming a variety of whole foods, including fruits, vegetables, whole grains, and legumes, can provide the necessary nutrients and fiber to support a healthy gut microbiome.
  • Include probiotics and prebiotics: Probiotic-rich foods (e.g., yogurt, kefir, sauerkraut) provide beneficial bacteria, while prebiotic foods (e.g., bananas, asparagus, garlic) help nourish existing gut bacteria.
  • Manage stress: Engage in stress-reducing activities, such as meditation, yoga, or exercise, to support both gut health and mental well-being.
  • Sleep: Aim for 7-9 hours of quality sleep each night, as sleep deprivation can negatively affect all aspects of your good health.

 

By understanding the gut-brain connection and adopting lifestyle habits that support your body, you can contribute to improved overall well-being and good health. Remember, taking care of your gut is not just about digestive health but also about nurturing your mind and emotional well-being.

 

Do you need to see a gastroenterologist? Click to request an appointment at Granite Peaks Gastroenterology today!

Lifestyle Decisions That Lead to Good Liver Health

You have the power to make a positive difference in your liver and overall health by making smart decisions, being cautious and eating well.

Jump To:

Maintain a healthy weight

Avoid Toxins

Use Safe Hygiene Practices

 

 

Do you know what your liver does for you every day? Your liver does a lot of the heavy lifting to keep your body’s systems running well. It produces and filters your blood, breaking down and it processes nutrients and drugs into more usable, nontoxic forms. Your liver health is critical for your ongoing health. What can you do to help your liver to help you?

 

Maintain a Healthy Weight

Did you know that non-alcoholic fatty liver disease (NAFLD) is one of the fastest-growing liver diseases? Being overweight or obese can increase your risk of developing fatty liver disease. Eating a balanced diet and exercising regularly, in addition to just being good for your health in general, can further help reduce the risk of NAFLD.

 

Avoid Toxins

Avoid Toxins
Give yourself a head start on good liver health by avoiding toxins in your body.
• Don’t smoke and avoid second-hand smoke.
• Avoid or limit alcohol intake.
• Avoid illicit drugs.
• Minimize your exposure to aerosol products, insecticides, and chemicals. If you are frequently around these sorts of products, wear a mask in a well-ventilated area to help protect your liver.

 

Use Safe Hygiene Practices

Little things that you may have grown up thinking were fine can be dangerous for your body.
• Avoid sharing hygiene products like razors, nail clippers, and toothbrushes.
• Properly and frequently wash your hands.
• Seek medical attention if you come into contact with someone else’s blood.
• Get your Hepatitis vaccines to protect yourself against Hep A&B.

Your liver filters your blood. Introducing contaminants through cuts, gums, unclean hands, or mucous membranes is inviting infection and is a threat to your overall health. The choices you make can help you protect your liver.

 

There will always be threats to your health that you may not be able to control. However, maintaining a healthy weight, avoiding toxins, and using safe hygiene practices can help you protect yourself from unnecessary infection and contamination. If you need extra help, you can always turn to the gastroenterologists at Granite Peaks Gastroenterology.

 

Getting the gastroenterologic help you need starts with finding a good gastroenterologist. Click here to choose one of our Granite Peaks Gastroenterology specialists today!

An Introduction to the Mediterranean Diet

The health benefits of the Mediterranean Diet are real. Physicians and dietitians suggest it for many patients to improve their health and lower their risk of chronic health conditions.

Jump To:

What is the Mediterranean Diet

Health benefits

7 helpful tips to get started

 

If you’ve considered making changes to your diet in order to live a healthier life, you’ve probably looked at many different options. It makes sense that fueling your body with healthful, natural foods will produce higher levels of energy and healthy results for your entire body. The Mediterranean style of eating can help you do just that.

 

What is the Mediterranean Diet

The “Mediterranean Diet” is a style of eating based on traditional foods found in the areas surrounding the Mediterranean Sea like Italy, France, Spain, and Greece. Research shows people who ate the types of foods found here were generally healthy and had a lowered risk of many chronic health conditions. The general guidelines include eating a variety of fruits and vegetables, lean protein, whole grains, nuts, legumes, seeds, and healthy fats. Refined grains, processed foods, and added sugars are generally restricted, however, you can still have well-chosen snacks and desserts!

 

The Health Benefits

What does this sort of eating style offer you? Reported benefits include promoting heart health, supporting healthy blood sugar levels, and protecting brain function. The foods commonly consumed as a part of the Mediterranean diet provide a variety of nutrients that are essential to good health. These include vitamins, minerals, water, fiber, and healthy fats. We suggest this diet to many patients to support good digestive and overall health.

 

7 Helpful Tips to Get Started

As with any diet, especially if you have digestive health issues, check with your doctor or dietitian before making big changes. Small changes are a good way to begin incorporating healthy choices into your diet over time.

  • Meal plan! Search online for recipes and ingredient lists.
  • Try including more produce in your diet.
  • Choose fish, seafood, and poultry. Reduce amount of red and processed meats.
  • Nuts, seeds and legumes make delicious, satisfying snacks.
  • Experiment with herbs and spices in food and beverages.
  • You can still have grains! Choose whole grains and fats over refined versions.
  • Avoid drinking your calories. Make water your go-to beverage. You’ll be surprised how quickly this becomes a new preference for you!

 

When you eat Mediterranean-style, you quickly realize that you are not dieting at all. You are living your life fully by fueling your body with nutritious, delicious foods that bring you more energy and better health. Not a bad deal!

 

Talk to your doctor and discuss how to incorporate the Mediterranean diet into your health plan.

 

Do you have concerns about your gastroenterological health? Granite Peaks Gastroenterology can help! Click here to request your appointment with one of our gastroenterologists today!

What Is the Western Diet and What Does It Mean for Your Health?

You have heard of different popular diets. However, the “Western Diet” is a generalization regarding the poor diet many Americans are thought to eat on a regular basis and what it might mean for your health, overall.

 

The Western Diet

The Western diet is a modern diet where prepackaged foods, refined grains, fried foods, high-fat dairy products, processed meats, conventionally raised animal products, red meat, eggs, potatoes, corn, high-sugar drinks, and candy and sweets are common and consumed in large quantities (think “super-size”). Healthy foods such as vegetables, fruits, whole grains, nuts, seeds, fish, and pasture-raised animal products are high in fiber, complex carbohydrates, protein and important nutrients.

 

The Impact on Digestive Health

Everyone likes something a little fatty, sweet or fried every so often. However, a regular diet high in those types of foods is considered unhealthy. These food choices tend to be low in fiber and high in fats and refined sugars. High fat diets harm your gut microbiome and can increase inflammation markers, making your body more prone to obesity and subsequent chronic diseases. The low fiber content in processed foods makes them less filling and satisfying, and can lead to constipation, diarrhea, hemorrhoids, and stomach pain among other digestive ailments.

 

The Health Implications of the Western Diet

The overall health implications of eating poorly can be alarming. It has been linked to conditions such as obesity, cancer, and diabetes. It can also lead to liver disease and cardiovascular disease.

 

What about nutrition? The foods common to the Western diet tend to be very calorie dense and low in nutrients. Over time, which can cause a person to suffer from being under-nourished, which is distinct from being underfed, in this case. Poor nutrition negatively impacts your health and quality of life.

 

Change Your Diet to Change Your Health

Learn as much as you can about food and the impact it has on your health. Use what you learn to make smart decisions that will benefit your health and well-being, and help you get the most nutritional value out of the foods you put in your body.

 

Your Granite Peaks gastroenterologist can help you determine whether your diet is helping or hurting you, and what you can do to improve your digestive health conditions.

Tips for Preventing Cross Contact with Gluten in Your Home

Anyone who lives with celiac disease, or lives with someone who has it, knows how important it is to prevent the consumption of gluten by the person with the disease. That can be easier said than done if everyone in the house does not eat a gluten-free diet. With some extra care and effort, however, you should be able to prevent cross contact with gluten within your home.

 

You First

If you are a celiac patient, you get first dibs on shared food before anyone has a chance to contaminate it. Teach your housemates when using utensils to apply a spread or condiment to a source of gluten, they should either use a new utensil each time they dip into the food or they can serve it onto a clean dish and spread it from there. Otherwise, a gluten-free item can become contaminated. Similarly, if you want a gluten-free chip dip or salsa to stay that way, dish out some specifically for chips or crackers with gluten. All it takes is one swipe of a cracker for that dip to no longer be gluten-free.

Keep Gluten-Free Items Separate

An even easier way to avoid cross contact with gluten-free foods is to keep them completely separate from one another. Keep gluten-free pantry items separate from other foods. Purchase separate items such as peanut butter, jam, butter and other regular foods and label them. You might even consider getting separate lidded or sealed containers for foods to further protect them from cross contact.

Clean and Buy Separate

Arguably the most important thing you can do to prevent cross contact is to carefully clean your kitchen, leaving no crumb behind. The other thing is to purchase separate items for gluten-free use. Cooking and eating utensils, pans, cutting boards, sponges and dish cloths. Yes, you even need a separate toaster! If it touches food at all, should be separate and stored separately, if possible.

 

Preventing cross contact takes dedication and discipline, but it is possible. Not sure if symptoms you’re having may point to Celiac disease? Learning more about the symptoms of Celiac disease can help.

3 Sneaky Places Dairy Might Be Hiding

There are many people worldwide who have some degree of lactose intolerance. For some, the symptoms may be as mild as minor bloating and a little extra gas. For others, consuming dairy may result in more severe gastric distress or for those who have a true allergy, anaphylaxis can occur. Avoiding dairy products may seem simple, but there are a few places you may find dairy that would surprise you.

 

Chewing Gum

It sounds crazy, right? Most of the time, chewing gum is safe for lactose intolerant people, but there is one ingredient that could have a significant effect on those with a lactose allergy.  Recaldent is an additive that is derived from milk and is used by some brands of chewing gum to strengthen teeth’s enamel with calcium and phosphate. If you’re not sure, check with your doctor or dentist before using a new product for the first time.

 

Processed Meats

Processed meats are a food that should be a limited part of anyone’s diet. Fillers in certain types of processed meats (hot dogs and deli meat) may include whey, made from milk protein and lactose. An additional risk is meat that is cut on the same slicer as deli cheeses. Be cautious if you have issues with lactose intolerance or milk allergies.

 

Alcohol

If you’re a social or recreational drinker, you might want to think twice before reaching for a new beer or wine that you’ve never had before. Sometimes, milk and its derivatives are used in the process of making such beverages. Vegan alcoholic beverages will always be free of dairy and its derivatives.

 

For the most part, avoiding dairy foods like milk, yogurt, cheese, and ice cream will take care of most of your lactose intolerance symptoms. To stay symptom-free always check the ingredients label before purchasing a new food to avoid any unpleasant surprises.

 

Not sure if you are lactose intolerant? Check out the Symptoms of Lactose Intolerance to learn more. The specialists at Granite Peaks Gastroenterology can help you pinpoint the cause of your digestive health symptoms and help you make choices to keep you feeling your best.

The Holidays are on the Way – Keep Your Gut Health in Check!

Let’s face it. Many of us tend to over-indulge during the holidays. So many wonderful foods you only see at this time of year can be hard to pass up, but sometimes it’s worth the pass to not deal with the gas. Gas, bloating, acid reflux, and gut pain can all be part of the “joys” of the holidays if you suffer with digestive health challenges.

 

Be Mindful of Your Choices

Be aware of the foods you can’t seem to resist and think carefully about how you feel after you eat them. If you’re able to have a small amount of a favorite food, go for it! Enjoy every moment of the smell, taste and texture of that small serving. You’ll probably find the smaller serving is just right for you.

If you have a condition such as celiac disease or lactose intolerance, even small amounts of offending foods can be devastating to your digestive system. There are more fantastic gluten-free or lactose-free options for all types of foods than ever before at your local grocery store. You can have your treat and eat it too!

Foods high in sugar or sweeteners can make certain conditions, such as acid reflux, worse and they can have a negative effect on your gut and other organs. When you can, choose natural sweeteners in limited quantity to make your holiday treats sweet.

 

Don’t Make the Holiday a Drag

Shoot for the dishes you can enjoy without experiencing painful symptoms. To be sure you can enjoy your favorites by bringing safe dishes to share at important gatherings. Your host will love the help and you’ll have more fun!

Eating foods that taste great for a moment but take you out of the action aren’t going to help you enjoy your holidays. Aim for healthy foods that help you stay feeling your best. It will also help you keep your weight in check and avoid those extra holiday pounds.

 

When Your Digestive Issues Need Attention

If you have been having persistent digestive issues, now is the time to get checked out. Afterall, you can’t fix a problem if you’re not sure what the problem is. People sometimes suffer longer than necessary with symptoms such as acid reflux, stomach pain, diarrhea, constipation and other digestive ailments. See a gastroenterology specialist at Granite Peaks Gastroenterology to find the cause of your symptoms. An accurate diagnosis is the first step toward feeling your best, for the holidays and every day.

My Doctor Diagnosed Me with Non-Alcoholic Fatty Liver Disease. What Can I Do?

By Ginger Bailey, RDN CD

 

What is NAFLD?

Non-Alcoholic Fatty Liver Disease (NAFLD) occurs when excess fat cells build up in the liver. The liver normally contains some fat, but if the liver becomes more than 5-10% fat, then it is termed “fatty liver”, or in medical jargon, “steatosis”.

 

Who is at risk for developing NAFLD?

Anyone can develop it, including children, but the populations most at risk for developing this condition include:

  • Those who are overweight or obese
  • People with diabetes
  • People with high cholesterol or triglycerides

 

Why is NAFLD so dangerous?

The excess fat can cause the liver to swell or become “inflamed” (hepatitis) which in turn can cause scarring (or cirrhosis). This leads to a condition known as NASH, which stands for Non-Alcoholic Steatohepatitis. This is the medical term for when the liver is damaged from too much fat and chronic swelling that has occurred over time, unrelated to alcohol consumption.

 

What can I do for NAFLD?

Currently, there are no specific therapies for NAFLD or NASH. However, there are some basic recommendations you can follow that can help manage an existing fatty liver.

  • Reduce weight if overweight or obese
  • Follow a balanced and healthy diet
  • Increase physical activity
  • Avoid alcohol
  • Avoid unnecessary medications

Weight loss has been shown to improve liver enzymes in patients with NASH, and, to an extent, has helped improve their liver condition.

Focus on what you can control! Based on the latest medical literature, dietary changes have proven beneficial and may prevent your liver condition from progressing to hepatitis.

 

  • Reduce saturated fats and trans fats. Saturated fats are oils that are solid at room temperature, such as:
    • Butter
    • Lard
    • Shortening
    • Coconut Oil
  • These are unsaturated fats that have been chemically saturated to give them a longer shelf life and they are especially bad for your health. If they don’t occur naturally, the body isn’t able to process them. I recommend eliminating products that contain hydrogenated oil or partially hydrogenated oil and choosing an alternative product.
  • Many processed foods use oils such as palm or safflower oil, which aren’t ideal choices. Better choices would be:
    • Vegetable
    • Olive,
    • Avocado
    • Nut oils
  • Watch for the saturated fat compared to the total fat content in products. It should be no more than 10-20% of the total fat in the product. If it’s more, either make another choice or enjoy it infrequently.
  • Reduce intake of animal products. This doesn’t mean you have to become a vegan, but animal products, especially those with a higher fat content, contain higher amounts of saturated fats than other foods.
  • Choose fish when you can. The fats found in fish tend to be healthier than those found in red meats.
  • Organically raised animals are fed in a healthier, more natural way. There are still essential nutrients found in animal products, so it isn’t necessary to cut them out altogether. Eat them in moderation and seek healthier alternatives when possible.
  • Increase intake of plant-based foods. It’s not all about avoiding less-healthy options. (Let’s be honest, who doesn’t love bacon?) Plan to increase your intake of foods with lots of good nutrition, like delicious fruits and veggies. It’s okay if you don’t like ALL of them. I’m a dietitian, and even I don’t like every single one! The key here is about learning to eat them in a way that will help you enjoy them. Every vegetable I have eaten, that was prepared with skill, was divine!
  • If you never learned to cook vegetables well, I highly recommend taking some local or online classes. One of the best things I ever did for my own health was dramatically increasing my intake of fruits and veggies. I had more energy, and just felt better overall. And I still enjoy my food!

NAFLD can be a scary diagnosis, but there are some simple changes you can make to your diet that will be very helpful. The key is making healthy substitutions that let you enjoy eating well!

Work closely with your gastroenterologist to be sure you’re managing your condition well. If you need assistance with dietary choices, meet with a registered dietitian one-on-one for a roadmap to gaining control of your diet.

By making smart choices, you can help your NAFLD and enjoy delicious food!

3 Ways to Keep Your Gut in Good Shape

Keeping your gut moving is important to your digestive and overall health. There are a few reasons why your gut may not function as well as it could, ranging from poor diet and lifestyle choices to illness or disease. This may lead to constipation, sluggishness, and bloating. With the items you can control, like diet and lifestyle, making smart decisions can help you feel better. What can you do to keep your gut in good shape the way it should?

 

Eat Healthy Fats

Fat sometimes gets picked on when people talk about eating a healthy diet. Healthy fats, such as monounsaturated and polyunsaturated fats and omega-3 fatty acids, in the proper amounts, are essential to good health. Healthy fats help you feel full, reducing the chances of overeating. Fish, seafood, nuts, seeds, plant oils and fortified foods are good sources of the omega-3 fatty acids. Add these along with plenty of nutritious fruits, vegetables and water to your healthy diet.

 

Manage Stress

When you’re stressed, your body tends to experience the “fight or flight” response. This is in direct opposition to the “rest and digest” response that your body tends to have when you’re eating food. Stress diverts blood away from your digestive system, making it more likely that you might experience poor digestion. Practice stress management techniques that may include regular exercise and meditation for ongoing stress relief, and ultimately, better digestion.

 

Eat Attentively

Sometimes the simplest solution is the key. Eating slowly and with intention can help your digestive system perform better. Chewing your food thoroughly helps your body absorb nutrients more effectively. The longer you chew, the more saliva you produce, which breaks down food before it hits your stomach and intestine. This gives your body more time to register how much you’ve eaten and send the signal to stop before you over-eat.

 

Living a healthy life includes caring for your digestive system by making smart choices. Eat a well-balanced diet of nutritious foods and healthy fats and get a little physical and mental exercise to help manage stress. Your digestive health is important to your overall health. Make the diet and lifestyle choices that help you keep your gut in good shape and help you feel your best.

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