Nowadays, detoxing is on everyone’s mind, especially when living in increasingly toxic environments and experiencing negative health effects. If you think that a detox might be right for you, there’s a way to do it right and ensure you are safely achieving the results you are looking for. Here are three easy tips to keep in mind to make the most out of your detox:
In summary, if you feel tempted to try out the latest detox program, keep this checklist in mind. It’s designed to help you know how often to do a detox, the importance of targeted nutrients, and, most of all, how to ensure your chosen detox is safe and based on good science. Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015 Dec;28(6):675-86. doi: 10.1111/jhn.12286. Epub 2014 Dec 18. Lamb JJ, Konda VR, Quig DW, Desai A, Minich DM, Bouillon L, Chang JL, Hsi A, Lerman RH, Kornberg J, Bland JS, Tripp ML. Altern Ther Health Med. 2011 Mar-Apr;17(2):36-44. Bland JS, Barrager E, Reedy RG, Bland K. Altern Ther Health Med. 1995 Nov 1;1(5):62-71.
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When following a ketogenic diet, it is not uncommon for people to neglect eating quality sources of fiber in an effort to avoid any carbohydrate intake. There is a chance this can lead to constipation, poor digestion, and a lack of certain vitamins and minerals.
What is fiber?Dietary fiber is the indigestible plant material that passes through our digestive system either completely undigested, or broken down via microbial fermentation, in the large intestine.1 Fiber aids in the removal of waste via the colon and is important for maintaining healthy digestion. Fiber is categorized as either soluble or insoluble, and each is digested differently. Soluble fiber: Soluble fiber dissolves in liquids and becomes gel-like in the digestive tract.1 It slows digestion, increases satiety, and when consumed with carbohydrates can slow intestinal absorption and can help minimize increases in postprandial blood glucose.2 Soluble fiber is predominantly found in fruits and legumes, which are not advised on a ketogenic diet, and small amounts are found in vegetables.3 Soluble fiber ingredients are also commonly found in low-carb packaged foods, such as isomalto-olidosaccharides (IMOs) and soluble corn fiber. Insoluble fiber: Insoluble fiber does not dissolve like soluble fiber does. This type of fiber stays intact and is responsible for what people refer to as “roughage” when speaking of fiber. This type of fiber aids in digestion and promotes elimination of waste by the colon.4 Insoluble fiber is the predominant type of fiber found in vegetables, especially the low-carb, non-starchy options that are fitting for a ketogenic diet. Taking in fiber on a ketogenic dietFollowing a ketogenic diet is easy when you stick to fatty meats, eggs, oils, and full-fat dairy. However, by a strict intake of these foods, there is very little consumption of whole-food fiber in addition to a lack of micro nutrient intake. Moreover, low-carb, “keto-friendly” packaged foods, although providing ease of entry into a ketogenic lifestyle, are typically filled with soluble fibers. These soluble fibers contribute toward the majority of the daily carbohydrate count and lead to a lack of insoluble fiber in the diet. Consequently, due to the attempt to meet daily macronutrient ratios, there is a tendency to neglect all vegetables, even low-carb options, and thus losing out on insoluble fiber intake. A well-formulated ketogenic diet should not be void of fiber; some may even argue it provides more fiber than other diets. This is because a well-formulated ketogenic diet includes regular amounts of low-carb vegetables on a daily basis, along with quality sources of fats and protein. Intriguingly, the fermentation process of insoluble fiber during digestion can also contribute to ketogenesis (i.e. the production of ketones). Fiber is broken down by the gut microbiome into short-chain fatty acids, such as butyrate,5 a molecule that is very structurally similar to the ketone body, beta-hydroxybutyrate. Subsequently, butyrate can be converted to beta-hydroxybutyrate and has been shown to increase blood ketone levels in humans.6 Fiber sources on a well-formulated ketogenic dietLow-carbohydrate fibrous whole foods, such as those listed below, are recommended as part of a well-formulated ketogenic diet to allow for entering and/or sustaining nutritional ketosis (defined as an elevation of beta-hydroxybutyrate (BHB) above 0.5 mmol/L). Consider adding these examples to your diet:† Vegetables:
Tips for consuming more fiber on a ketogenic diet:SaladsThis may be an obvious solution to a lack of insoluble fiber in the diet, and you may even be experiencing flashbacks from traumatic dieting memories you just can’t shake. However, a ketogenic salad should be an exception to this bias. If you have ever had a good salad, you know salads are underrated; they only become boring when you take away the fat—not an issue on a ketogenic diet. Gone are the days when you ask for “dressing on the side.” When you find a high-fat dressing you enjoy, you will begin to enjoy your salads! Recommended ingredients: leafy greens (all types), avocado, hemp seeds, boiled eggs, fatty cuts of beef, chicken thighs, fatty fish, olives, nuts & seeds, artichoke hearts, high-quality oils, high-fat dressings (see below) Sautéed & roasted vegetablesWhile from a glycemic standpoint there is an advantage to eating vegetables raw (due harder access to carbohydrates stored inside plant cells), sometimes eating cooked vegetables can bring a sense of comfort, and could translate to better compliance to a ketogenic diet. The best oils for cooking that can handle heat contain saturated and monounsaturated fats such as butter, ghee, avocado oil, extra-virgin olive oil, MCT oil, and coconut oil. Use of fresh or dried herbs and spices such as garlic, parsley, cumin, chili, oregano, paprika, rosemary, coriander, etc. will add additional flavors. Recommended ingredients for sautéing: spinach, onion, mushrooms, kale, zucchini, cabbage, Bok choy Recommended ingredients for roasting: Brussels sprouts, broccoli, cauliflower, onion, mushrooms, celery (don’t knock it ’til you try it!) Chia puddingYes, pudding! Ketogenic chia puddings are extremely easy, cheap, and convenient to make and, most importantly, are full of fiber. The carbohydrate content of chia seeds is primarily fiber, 86% to be exact, and most of it is insoluble fiber! When chia seeds are soaked overnight, they absorb the liquid and take on a pudding-like consistency. Spruce up the chia puddings with some of the recommended ingredients below to avoid a flavorless gel and make sure to include healthy fats! Recommended ingredients: chia seeds, flax seeds, hemp seeds, low-carb nuts/nut butters, sugar-free chocolate chips, cocoa powder, cinnamon, vanilla extract, MCT oil/powder, full-fat coconut cream, coconut butter, shredded coconut, unsweetened nut-milks, coconut oil, sea salt, sugar-free/low-carb protein powders Dressings & dips Dressings and dips are like smoothies in that you can easily sneak ingredients into them. Adding fiber into dressings and dips makes food taste better, as well as being an easy way to get in those healthy fats! Use a blender to make these, and include dressings and dips with any savory snack or meal! Recommended ingredients: spinach, kale, steamed cauliflower, raw or steamed zucchini, high-quality oils, tahini, herbs & spices, garlic, lemon juice, apple cider vinegar, full-fat yogurt (or dairy-free alternative), MCT oil/powder, avocado oil- or olive oil-based mayonnaise Resources:
By Nilima Desai, RD If you have ever experienced hot flashes, night sweats, etc., due to menopause, you are not alone. About 80% of menopausal women suffer from hot flashes, night sweats, sleep disturbances, depression, anxiety, and vaginal dryness,¹ which can significantly affect their quality of life. Menopause is characterised by a decrease in estrogen levels, which triggers these uncomfortable symptoms. Most women report hot flashes to be the most bothersome symptom and the reason for starting hormone therapy.²
Symptom Relief OptionsIn addition to lifestyle recommendations, such as following a plant-based diet, increasing physical activity, and minimising smoking and alcohol intake, the addition of hormone replacement therapy (HRT) has been most effective in reducing vasomotor symptoms (hot flashes, night sweats) commonly associated with decreased estrogen levels.²,³* However, current recommendations from the American Congress of Obstetricians and Gynecologists suggest limiting HRT to the lowest effective dose for the shortest amount of time possible.⁴ As a result, 40-50% of women choose to use practical alternative options, such as plant-derived solutions to address menopause-related symptoms.³ Various plant-derived solutions including phytoestrogens such as isoflavones, lignans, and other Chinese and herbal remedies such as ginseng, black cohosh, etc., have been studied for the relief of menopausal symptoms.* Plant-Derived SolutionsPhytoestrogens are a group of nonsteroidal plant-derived compounds with estrogen-like properties. The chemical structure contains a phenolic ring that enables them to bind to estrogen receptors in the body.⁵ They bind to both types of estrogen receptors, Erα and Erβ.⁵ However, research suggests that majority of the phytoestrogens have a higher affinity to bind to Erβ as compared to steroidal estrogens.⁵ Therefore, they may exert their actions through different pathways and may potentially induce different beneficial responses.* There are four classes of phytoestrogens: isoflavones, lignans, coumestans, and stilbenes.⁶
Results from 21 randomized controlled trials (RCTs) examining the association between different phytoestrogens and menopausal symptoms (frequency and duration of hot flashes, vaginal dryness, etc.) included in a meta-analysis concluded that there was an association of overall phytoestrogen use with a decrease in the number of daily hot flashes and in vaginal dryness scores.³ However, the use of phytoestrogens was not associated with significant changes in 24-hour night sweat episodes.³* ERr 731® is a standardized extract of Siberian rhubarb root, a plant-derived, nonhormonal therapy designed to alleviate menopausal symptoms, including hot flashes.* In a confirmatory RCT involving 119 perimenopausal women, compared with perimenopausal women receiving placebo, those receiving ERr 731® experienced a median 83% decrease in daily hot flashes over the course of 12 weeks.⁷ Compared to placebo, perimenopausal women who received ERr 731® (the extract found in Estrovera) experienced a decrease in symptoms (as indicated by an average [mean] reduction) of up to 83% in individual Menopause Rating Scale scores.⁸ Clinical benefits of ERr 731® appear to be related to selective binding of Erβ and lack of affinity for Erα.9,10* Black cohosh is an herb that has a long history of use for the relief of menopausal symptoms, including hot flashes and night sweats. Results from four RCTs examining the association between black cohosh with menopausal symptoms included in a meta-analysis concluded that black cohosh was not associated with changes in the number of hot flashes and night sweats within a 24-hour period.³ Therefore, although black cohosh is a popular herbal remedy to address menopausal symptoms, research has shown no significant association between black cohosh supplementation and relief in menopausal symptoms.³* Other herbs: There aren’t many studies conducted on the associations of Chinese and non-Chinese medicinal herbs with menopausal symptoms. The few RCTs conducted on the various herbs were not consistent and in general didn’t show any association with symptom relief.³* Although many RCTs have been conducted on phytoestrogens and herbal remedies in relation to menopausal symptom relief, further studies are needed to determine potential long-term adverse health effects.* Next StepsUse of HRT needs to be evaluated carefully, and the clinician should assess the risks and benefits associated with prescribing HRT for each individual woman based on her symptoms and personal and family medical history. For women who choose to avoid or have contraindications to HRT, plant-derived therapies in conjunction with a patient-centered approach may potentially provide an alternative in relieving certain symptoms associated with menopause. To determine the best options, patients should always consult with their healthcare provider. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.References:
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Certain persons, considered experts, may disagree with one or more of the foregoing statements, but the same are deemed, nevertheless, to be based on sound and reliable authority. No such statements shall be construed as a claim or representation as to Metagenics products, that they are offered for the diagnosis, cure, mitigation, treatment or prevention of any disease. PAIA Manual |