Digestive Health & Wellness

A Mediaplanet Guide to the Importance of Optimal Gut Health

Digestive Health & Wellness

Jillian Michaels The celebrity trainer shares her top tips for digestive well-being

Learn what to eat following weight loss surgery Everything you need to know about fiber for optimal health

DECEMBER 2021 | FUTUREOFPERSONALHEALTH.COM

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Achieving Digestive Wellness Through Better Snacking They say you are what you eat. Brett Hartmann, CORE® Foods CEO, embraces that philosophy.

Brett Hartmann recognizes the importance of balanced nutrition.

“Food is what fuels our bodies and provides us with the nutrients we need to function effectively. To feel good, we must eat well. We believe everything starts with your core,” explains Hartmann.

“This includes health, wellness, immunity, and more, so we made it a point for all of our products to focus on great taste and good gut health. Consuming products that taste great and are made of real ingredients that provide all the essentials is what helps us all to function at our best.”

Choose wisely Hartmann believes CORE’s Fiber Powered Oat Snacks are a good option for people trying to take better care of themselves.

“These new snacks are an upgraded version of the run-ofthe-mill cracker, giving consumers a shelf-stable option that is not only delicious, but answers the need for healthier snacks.”

The product contains whole grains and five grams of prebiotic fiber per serving, which work together to provide a versatile snack that supports gut health.

“We launched Oat Snacks with Whole Foods in October of this year, so they are very new to the market. They are Non-GMO Project Verified, plant-based, and gluten-free.”

Eating better during the pandemic “Digestive wellness is extremely important, especially now,” explains Whitney Spielfogel, the company’s vice president of marketing. “Having a healthy digestive system can help with bloating, improving moods, aiding in a deeper sleep, and most importantly, contributing to a stronger immune system. Probiotics and prebiotics work together to build a healthy amount of good bacteria in the body. This combination supports the gut and helps with digestion.”

Forget bland “People don’t want to eat cardboard, even if it’s good for them,” Spielfogel adds. “There’s a reason consumers resort to unhealthy snacks. Their taste buds have been altered and have adjusted to the unhealthy snacks on the market, making them highly addictive. Until they find the right healthy snacks that are packed with flavor, they’ll continue to fall back onto what they know.”

Cindy Riley

This has been paid for by CORE Foods.

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Probiotic Truths Be Told George Paraskevakos Executive Director, International Probiotic Association

The International Probiotic Association busts gut health myths and ensures you are best informed about probiotics.

Myth: Probiotics are not defined Fact: Probiotics are defined as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host” (WHO, 2001). Probiotic labels should include: the full name of the probiotic(s) they contain (genus, species, and strain); dose (colony forming units, or CFU/capsule or CFU/g); expiry date; and storage conditions.

Myth: Probiotics are all the same Fact: Probiotics are as different as all the makes and models of cars that we drive, having different effects that vary from strain to strain. For example, Lactobacillus IPA 101 refers to Lactobacillus as the genus,

IPA as the species, and 101 as the strain. This probiotic example is different from Lactobacillus IPA 102, where 101 and 102 refer to the specific strains.

Choose specific probiotic strains based on your specific desired effects. There is no single probiotic that can cover all of the health benefits that probiotics can offer.

Probiotics can support digestive health, microbiome balance, immune health, nutrient absorption, and vitamin production. Specific probiotics may help manage digestive issues (IBS), reduce risk of common infections, reduce the risk of antibiotic-associated diarrhea, reduce the risk of pediatric acute infectious diarrhea and colic, and much more.

Myth: All fermented foods are probiotics Fact: Traditionally, fermented foods and beverages (kombucha, sauerkraut, kimchi, etc.) contain live microbes, but they typically do not meet the probiotics definition. This

is often because their health effects have not been confirmed and the microbes are not clearly identified.

Myth: More probiotics are better Fact: Higher dosage and more strains in probiotic products do not always lead to higher quality and greater effect. Select probiotic products that contain specific strains and the doses studied for the desired effect.

Myth: Probiotics are not backed by science Fact: Thousands of studies have been conducted on probiotics.

This research identifies health benefits, actions, and the dose needed to provide specific benefits.

Myth: Probiotics are only beneficial to people with health issues Fact: Gut microbiota are affected by stress, diet, activity, and more. Therefore, probiotics may benefit people of all ages with various health issues, and they can also benefit anyone wanting to stay healthy and maintain the balance of their gut microbiota.

Myth: Probiotics change your gut immediately Fact: The health benefits from probiotics can take two to three weeks or more to take effect. Daily probiotic use is important to maintain the health benefits of the probiotic. n

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Publisher Jenna Berliner Business Developer Katie Konf ino Managing Director Luciana Olson Lead Designer Tif fany Pr yor Designer Celia Hazard Lead Editor Mina Fanous Copy Editor Taylor Rice Director of Content and Production Jordan Hernandez Cover Photo Don Flood All photos are credited to Getty Images unless otherwise specif ied. This section was created by Mediaplanet and did not involve USA Today.

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Why You Need a Prebiotic and a Probiotic Incorporating prebiotic and probiotic supplements into a daily routine may be beneficial for your health — here’s what you need to know.

The average person has about 100 trillion bacteria — some good, some bad — in their digestive system. This is called the gut flora.

Probiotics can increase the quantity and diversity of good bacteria in the gut. This improves digestion, nutrient absorption, immune response, and helps regulate body functions. Prebiotics — fiber that the body can’t digest — feed the probiotics in the gut to help them thrive.

Origin of a revolutionary probiotic When it comes to prebiotic and probiotic supplements, one company is leading the way. BlueBiology is a family-owned company that commits to providing their customers with safe and effective health supplements. Each product is expertly-formulated and contains quality ingredients without preservatives, additives, or fillers.

BlueBiology’s CEO and founder, Loren Richter, began his journey with probiotics after years of dealing with sciatica and other health issues. He was limited in how much he could exercise,

so he focused on improving his diet. After reading about the potential benefits of probiotics, he decided to give them a try.

After lots of research, trial and error, he couldn’t find a probiotic that worked. So, he put all of his research into action and founded BlueBiology with his brother, Nick Richter, in 2014.

Their father, Dr. Mark Richter, a biochemist, helped formulate their best-selling product BlueBiotics: Ultimate Care. BlueBiology’s probiotic formula is continuously improving with the help of consulting experts, like renowned biochemist Dr. Phillip Gao. These days, the company is owned and operated by Loren Richter and his wife, Mackenzie Schutz, a licensed registered nurse.

While other companies prioritize bulk-manufacturing commonly found and cheap strains, BlueBiology has gained a reputation as the most comprehensive and diverse probiotic available.

“Variety is key,” Richter says, noting that an ideal probiotic supplement establishes a lasting balance in your body.

Each strain serves a unique purpose and together they work to control the population of harmful bacteria in your gut.

Their signature probiotic, BlueBiotics: Ultimate Care©, is an allergen-free, pre-

servative-free probiotic supplement that features a proprietary blend of 61 billion colony-forming units (CFU) and has 11 robust, potent strains to balance and restore gut health.

BlueBiology’s Prebiotic Powder has a unique blend of fibers designed to increase probiotic growth. It contains a perfect balance of soluble and insoluble fiber, which many people lack in their regular diets. With added alpha-galactosidase, this is a zero-bloating fiber supplement.

Choosing the right prebiotic and probiotic Probiotics should have a protective enteric coating. This prevents them from dissolving in the stomach acids so they can reach the intestines.

“The stomach acid will kill the bacteria, so you want one with an enteric coating. This will protect the bacteria going through the stomach and allow them to reach the intestines without being damaged,” says Dr. Gao. Choose a product with over 10 billion CFU — with 60 billion CFU being ideal.

Richter recommends doing research to find out which strains might benefit you — then choosing a probiotic with a diverse variety. Most probiotic products

do not meet these criteria, BlueBiology is one of the few that does.

While you can take your probiotic any time of day or night, it’s smart to take it in the morning before you eat.

“The food that you eat from then on throughout the day will push the probiotic colonies along your upper and lower intestinal tract and give you a nice spread of colonies,” says Richter.

For best results, take your prebiotic and probiotic regularly. “Keep it consistent, that would be the most important thing,” says Dr. Gao. The products start to work within days and long-term benefits can be felt within 2-3 months, as noted with a reduction in symptoms with food intolerances, regular bowel movements, increased energy, improved sleep, and decreased weight fluctuations. n Kristen Castillo

For more information about starting a pre/probiotic supplementation routine with BlueBiology visit Bluebiology.com.

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Enjoying Good Gut Health Megan Rossi, Ph.D., shares tips and tricks to conquer annoying digestive issues.

Internationally renowned expert Dr. Megan Rossi can’t stress enough the importance of gut health.

“It’s been linked with the health of just about every organ in our body,” says Rossi. “Every day there’s a new study published uncovering just how vital the gut is to our overall health and happiness, so it certainly is worth getting excited about.”

Dr. Rossi’s latest book, “Love Your Gut,” outlines how the gut works, how to maximize its potential, and how to manage it through diet when it’s not functioning quite right.

“Using the right balance of science, anecdotes, and practical strategies, the book will take you on a journey of discovery,” explains Rossi, a registered dietician, nutritionist, and consultant.

“The book includes 10 questionnaires to help you develop your very own gut health action plan, because every gut is different.”

By the numbers According to Rossi, there’s no disputing the need to prioritize gut health.

“It’s not just about disease, it’s about supporting longevity, where good gut health has been linked with healthier aging. Good gut health is also key to having a healthy immune system, with 70 percent of our immune system living in our gut.”

One study of more than 70,000 Americans found that more than 60 percent had experienced at least one gut symptom in the past week.

Included were heartburn/reflux (30.9 percent), abdominal pain (24.8 percent), bloating (20.6 percent), diarrhea (20.2 percent) and constipation (19.7 percent).

It’s not that complicated Rossi says keeping good gut health doesn’t have to rely on expensive supplements. Simple changes can make a big difference.

“Go for variety and fill up on fiber. Plant-based diversity is key. Include all six plant food groups: fruits, vegetables, wholegrains, legumes, nuts, and seeds. Dabble in fermented foods. Kefir, kimchi, and sauerkraut are all great options. They are cost-effective and easy to make at home, too.”

In addition, you should get your rest and de-stress.

“Aim for seven to nine hours of sleep a night, and try just 15 minutes a day of mindfulness to relax the gut-brain axis. Move your body. Whatever exercise you like, your gut will too.”

Cindy Riley

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Easy Ways to Achieve Gut Health at Home Melissa Wood-Tepperberg, creator of the MWH method, shares her quick and easy tips for improving health and digestive wellness without restriction.

How has creating the MWH method helped improve your overall health and digestive wellness?

Since creating the MWH method, my overall heath and digestive wellness have improved immensely, because everything I practice, I preach. What I share and teach is a compilation of all of the things that I personally do in my life — all of which have gotten me to the best shape of my life both mentally and physically.

What are some tips you have for feeling your best without restricting yourself?

I believe it all starts with allowing yourself the permission to enjoy the things that are in front of you — including your workout and the food you’re eating — without any guilt attached.

Then, focusing on coming back to the habits that make you feel really good without punishing yourself if you indulge in something that wasn’t the healthiest. It all comes back to your mindset.

What does your daily routine look like in terms of nutrition and exercise? How do you maintain this healthy lifestyle when you have a busy schedule?

It’s a part of my life that I prioritize, just like I prioritize everything else that’s important to me. I carve out space for myself daily with movement and meditation even if it’s under 20 minutes, because it helps me show up in a much more impactful way in every aspect of my life.

What do you do to optimize your digestion?

I drink warm water with lemon in the morning just about every single day with my probiotic supplement. Then I meditate to bring my nervous system into a state of rest and digest, which is incredible to optimize your digestion. I also follow my simplified food combining principles which guide you in pairing certain foods together to help improve digestion and gut health.

What is your favorite nutrition hack to keep your digestive system intact?

A favorite everyday nutrition tip?

My favorite nutrition hack is eating until you’re full without any electronics in your face, so you can fully chew and enjoy your food. It makes a world of a difference, let me tell you!

You’ll feel so much more satisfied and less anxious afterward.

Is there anything specific you feel would be helpful for people who struggle with digestive issues to incorporate into their day-to-day routine?

One last tip that helps to avoid bloating and optimize digestion is to avoid drinking liquids while eating a meal. I know this might sound a little crazy, but all I can say is try it and experiment with it to see how you feel. A few more of my go-tos that really help eliminate bloat are the Arrae bloat supplement, Sakara detox tea at night, and gravity colonics as needed. These have all been an absolute game changer for me. n

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PHOTO: COURTESY SQUATTY POTTY

Perfecting the Morning Ritual Can Save Your Gut

We can all relate to that moment when you’re halfway out the door and the morning coffee hits.

The cramping builds and you find yourself asking where this sensation was while you were sitting on the toilet and aimlessly scrolling through your phone. Before I owned a Squatty Potty, I knew this predicament all too well and was always wishing I had a few extra minutes to evacuate my bowels. Fast forward five years and now the most rewarding part of my job is helping people find their perfect morning squatting ritual to start their day.

The GI tract is estimated to be 30 feet in length and while there are countless avenues to promote digestive wellness, I want to focus on the last 6 inches — the rectum. I know this isn’t classic dinner table talk, but we often forget about this organ, and I am frequently reminded how much power it holds over our gut health. Think about when you sit down on the toilet and are

ready to initiate a bowel movement: you engage your pelvic floor muscles and unknowingly straighten your rectum to help pass stool. In fact, the word “rectal” originates from “rectus” meaning straight in Latin.

Perfecting function So, what happens if our rectum doesn’t function properly? Unfortunately, this is all too common and can lead to several issues including increased straining, incomplete emptying, upstream bloating/abdominal cramping, and even nausea. You may get diagnosed with constipation, hemorrhoids, or dyssynergia because your rectum is working overtime and understaffed.

Even if you swear you have no problems with your bowel movements, I am here to tell you we can help your rectum too!

Prior studies have demonstrated that squatting improves straightening your rectum. Squatty Potty has proven to replicate this alignment, while pro-

viding significant benefit in western populations like the United States.

In 2019, I published a study with 52 healthy participants who recorded over 1,100 bowel movements and found that individuals had increased bowel emptiness, reduced straining, and decreased time on the toilet while using the stool.

I have seen this confirmed time and time again in my own practice. I recently had a follow up visit with a patient who had been struggling with debilitating symptoms of incomplete rectal emptying and the constant sensation of needing to pass stool for the past two years. He had already had lab work, stool studies, a hydrogen breath test, colonoscopy, and cross-sectional imaging without any answers. The simple suggestion of using a Squatty Potty resulted in significant symptom improvement within four weeks. Who would have thought that by straightening out the rectum we could improve quality of life at a fraction of the cost?

I will be the first to admit that I didn’t appreciate the power of Squatty Potty until I made it part of my everyday routine. Regardless of how “normal” you believe your bowel movements are, I implore you as well as every single one of my patients to go out and get one of these stools. You may find benefits similar to countless others while simultaneously improving your rectal function.

Cheers to a bottom-up approach to promote digestive health. n Rohan Modi, M.D., Medical Advisory Council, Squatty Potty, LLC, Gastroenterologist in Columbus, Ohio

To improve your bathroom posture, visit squattypotty.com and get your very own Squatty Potty risk-free for 60 days.

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Dietary Guidelines After Bariatric Surgery

The Probiotic Strain Your Stomach Needs Probiotics can help improve gut health and support overall health and wellness.

While the intestines have trillions of microorganisms, only some of the bacteria are helpful and necessary for healthy digestive and immune systems. Probiotics, which are living microorganisms, can help the body’s intestinal microflora stay balanced.

GoodBelly Probiotics, whose parent company is NextFoods, Inc., offers probiotic shots, supplement capsules, and new fast melts stick packs, as well as juice drinks. The probiotics in these products can survive the stomach’s harsh acidic environment.

“The beverages give people specific usage occasion, like part of their morning routine,” says Michael Chiaverini, head of research and development at GoodBelly Probiotics. “They’re also non-dairy, vegan-friendly, organic, and naturally GMO-free.”

Their signature probiotic strain, Lactobacillus plantarum 299v (LP299V®), has over two decades of demonstrated safe and effective use, is one of the most effective probiotics on the market at supporting digestive health, and has been subject to over 60 human clinical trials.

The company offers the scientifically proven number of probiotics needed per serving to be effective, a number they list on their packaging. They test the probiotic count in finished products, ensuring products have the beneficial bacteria consumers need.

Chiaverini encourages consumers to try GoodBelly’s 12-day belly reboot — consuming 8 ounces of their juice drinks or one of their probiotic shots.

Kristen Castillo

Learn more about GoodBelly at goodbelly.com.

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Obesity is a complex disease associated with the leading causes of death in the United States, including heart disease, stroke, type 2 diabetes, and some cancers. eight loss can be challenging, but for people with obesity who meet certain criteria, weight loss surgery can be effective. Some bariatric surgery procedures, such as the Rouxen-Y gastric bypass, involve changing the way the digestive system functions, which might cause some patients to experience dumping syndrome.

Dumping syndrome is when food from the stomach moves quickly or is “dumped” into the small intestine without proper digestion. The symptoms of dumping syndrome may include bloating, diarrhea, rapid heart rate, and lightheadedness. Meals heavy in simple carbo-

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hydrates as well as foods with added sugars or high fat are more likely to cause dumping syndrome.

As the food and nutrition experts, registered dietitian nutritionists play an integral role as part of the healthcare team caring for patients who undergo bariatric surgery. RDNs can provide guidance on which foods to eat and which to limit to minimize digestive issues and maximize nutritional intake after surgery.

Eating right To alleviate dumping syndrome, patients should prioritize protein-rich foods such as lean meats, poultry, and beans, as well as those that provide healthy fats such as fatty fish and nuts.

Instead of eating three meals a day, patients can benefit from eating six smaller meals to aid in digestion and ensure they are meeting their nutritional needs. It’s also recommended that patients wait 30 minutes after a meal before drinking liquids.

Those who pursue bariatric surgery will require lifelong medical follow-up and monitoring to manage possible digestive complications and reduce the risk of malnutrition.

RDNs can teach patients how to include nutrient-rich foods and supplements to maintain their healthful lifestyles. n Kristen Smith, MS, RD, LD, National Spokesperson, Academy of Nutrition and Dietetics

prebiotics and probiotics into your diet? How do these improve your gut health?

Celebrity health and fitness expert Jillian Michaels breaks down the benefits of nutrition and exercise for digestive wellness.

What would you say are the best practices to reap the overwhelming benefits of a strong microbiome?

Firstly, to get your microbes naturally, you want to avoid over-sanitizing. I know, it’s a crazy thing to say in the time of COVID, but it’s still true. Avoid non-organic thin-skinned fruits and vegetables as well as non-organic coffee, as these are very heavily sprayed with herbicides and fungicides which can kill off your microbes.

Don’t take antibiotics unless it’s absolutely necessary, as these guys kill indiscriminately. They wipe out your microbiome as well as unhealthy pathogens, so don’t just

PHOTO: DON FLOOD

Jillian Michaels Shares the Key to Optimal Gut Health

We are just starting to learn how wide-reaching the impact of microbiome is on our overall health, but what I can tell you is that the foremost experts in this field have evidenced that microbiomes impact immunity, cognitive function, skin health, gut health and digestion, nutrient synthesis, metabolism, mood, and more. Prioritizing the diversity of your microbiome and cultivating its health is really important in all the ways I just mentioned and arguably many ways we don’t even yet know.

pop a ZPak unless your doctor specifically tells you why you need it.

Next, be sure to consume foods that are high in all types of fiber (soluble and insoluble) as this provides food for your microbes.

Hence the term “prebiotics,” which is really just a fancy way of saying microbe food. Foods like this include fruits, veggies, whole grains, beans, lentils, nuts, and seeds. Consume fermented foods like kefir, miso, and kimchi as well. These will contain foodbased strains of microbes.

Finally, get outside in nature as often as possible — hike, garden, or spend the day at the beach.

This is where you can get healthy microbes from nature instead of taking soil-based probiotic strains, which really shouldn’t be necessary if you spend time outside.

What do you think are the benefits of including

Why do you feel the key to optimal gut health is pairing probiotic foods with fiber?

This is because we need to feed those little microbes so they can flourish. If we don’t have enough fiber, they don’t get what they need, and it compromises their positive impact on our overall health. I simply pair probiotic-rich foods such as yogurt or cottage cheese with fiber-rich foods including fruit and grains.

Do you think that fitness and nutrition play an equal role in maintaining good digestive health?

This is irrefutable. I touched on many ways that nutrition is critical to good digestive health, but exercise has also shown to be very impactful, even though we don’t fully understand the mechanisms of exactly how. Some experts believe that the fluctuation in body temperature, improved cardiovascular function, and improved blood circulation play a role as well as the potential hormonal impacts from fitness and how that impacts our microbes as well. n

The Symptoms and Treatments for Chronic Constipation Most people experience bouts of constipation from time to time. But, for millions of Americans, constipation isn’t something that just goes away.

December is Constipation Awareness Month. According to the National Institute of Health, chronic constipation affects up to 20 percent of adults and 16 percent of children in the United States alone. Normal bowel movements can range from three times per day to as little as three times per week.

While common among all ages, genders, and populations, constipation is one of the most challenging gut symptoms to define because it appears differently in each person. Individuals may report constipation if they sense their bowel movements are irregular, or their symptoms become uncomfortable. People who are constipated may experience one or more of the following:: • reduced frequency in bowel movements • hard bowel movements • difficulty having a bowel movement • straining • painful bowel movements • the feeling of incomplete emptying after a bowel movement For some, constipation is acute, meaning it goes away quickly, but for others, constipation is a daily complication that has persisted for many years, perhaps maybe even since childhood. However, a sudden (acute) onset of symptoms should prompt a visit to a healthcare provider.

Seeking relief How can you relieve your constipation and its symptoms? Increasing dietary fiber in your diet can be a great solution. Fiber can “bulk up” your bowel movements with water and soften your stool, making it easier to pass. A recent study found that eating two kiwis daily gave 45 percent of chronic constipation patients relief compared to 12 prunes. Many find the taste of kiwis to be better than eating prunes.

It’s important to speak with your healthcare provider about your symptoms and possible treatments for chronic constipation tailored to your specific needs. Visit www.youandconstipation.org for more information related to constipation.

Emily Taylor, Director of Patient Engagement; Hayley McCorkle, Public Relations Manager, IFFGD

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diet to specifically increase the fiber content,” Torres suggests.

“A bowl of high-fiber cereal and fruit for breakfast, lentils, salad, or soup for lunch, and steamed broccoli, cauliflower, or eggplant in your dinner.”

The Best Way to Incorporate Fiber Into Your Daily Routine If you’re one of the majority of Americans not getting enough fiber, there are easy ways to fix that. iber, a type of carbohydrate that passes through our bodies without being digested, is essential to an overall healthy lifestyle.

Yet most Americans have insufficient fiber in their diets.1 “People cite many reasons,” says Krys Araujo Torres, M.D., MSPP, head of medical affairs for Nestlé Health Science U.S. “Consumers might erroneously believe they get enough within their diet or have confusion about the fiber content of foods.

Many consumers eat diets that are rich in fast-foods, or highly processed foods, which do not contain enough dietary fiber.

And wheat-free or grain-free diets limit the intake of fiberrich grains.”

Benefits of fiber What’s not a mystery is how much fiber we need. “For the general adult population, a fiber intake of 14 grams for every 1,000 calories you consume,” explains Torres.

“This means a minimum of 28 grams a day based on a 2,000 calorie diet. Individual needs of fiber may be higher or lower depending on the caloric needs.

Dietary fiber plays an important role in overall health. It supports regular bowel function and helps to feel fuller. Adequate fiber intake as part of the diet also supports heart health and helps maintain healthy blood sugar and cholesterol levels.2

Getting enough fiber It’s important to know that there are two varieties of fiber: soluble and insoluble, which provide different benefits. “Soluble fibers dissolve in water, forming a gel that contributes a feeling of fullness,” explains Torres. “Insoluble fibers do not dissolve in water and move through the digestive system, reducing the risk of constipation.” Since different foods offer different amounts of soluble and insoluble fiber, a varied diet is essential.

“The best sources of dietary fiber are fresh fruits and vegetables, whole grains, legumes, and nuts,” notes Torres. “The amount and composition of fibers varies from food to food — it can be hard to estimate the

fiber content of an adult’s diet in any given day.”

That difficulty has inspired some technological resources.

“If you’re not sure if you’re getting enough daily fiber,” says Beth Lalak, senior manager of brand marketing at Nestlé Health Science, “Fiber Choice® provides a convenient fiber calculator to help determine an individual’s fiber needs.’’† Best practices include choosing high-fiber foods like whole grains, legumes, and fresh fruits and vegetables and reviewing the Nutrition Facts panel on packaged foods to determine how much fiber it offers (choose options that contain three or more grams of fiber per serving). “You can also make some easy choices in your

†The fiber calculator is for informational purposes only and is not a substitute for medical advice.

†† These statements have not been evaluated by the Food and Drug Administration.

This product is not intended

to diagnose, treat, cure, or prevent any disease.

Quagliani D, Felt-Gunderson P. Closing America’s Fiber

Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016;11(1):80-85.

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Supplemental fiber If your normal diet isn’t giving you enough fiber, Torres suggests adding a fiber supplement. “The plant-based prebiotic fiber in Fiber Choice® supplements supports the growth and activity of the beneficial bacteria in the gut which in turn, helps supports the immune system,”†† notes Lalak.

With a variety of available formats, individuals can choose their preference. Many supplements come as powders, while others, like Fiber Choice®, are available as chewable tablets and gummies. Lalak points out that supplements like these can help achieve dietary fiber targets. Two of the sugar-free Fiber Choice® chewable tablets provide four grams of fiber, while two sugar-free gummies (now available on Amazon), which contain no artificial flavors or sweeteners, provide three grams of fiber. n Jeff Somers

To learn more about fiber supplements as well as Nestlé Health Science’s digestive health solutions, visit nestlehealthscience.com, or speak with your healthcare provider about your individual fiber needs.

Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013 Apr 22;5(4):1417-35.

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Fiber Choice® contains inulin, which helps balance the digestive tract; a balanced digestive tract supports a healthy immune system.*

FIBER CHOICE...

THE SMART CHOICE® Great taste Made with plant-based prebiotic fiber Promotes healthy gut bacteria for immune health* Helps support regularity* #1 Gastreoenterologist recommended brand‡

NOT GETTING ENOUGH FIBER?

EMBRACE A HEALTHY GUT EVERYDAY

To find out if you are getting enough daily fiber, try the Fiber Calculator** These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. ** The fiber calculator is for informational purposes only and is not a substitute for medical advice. ‡ Among gastroenterologists who recommended a chewable fiber brand (tablets and gummies).

IQVIA ProVoice survey (2020). *

©2021 Nestlé. All rights reserved. All trademarks are owned by Société des Produits Nestlé S.A., Vevey, Switzerland.

Colorectal Cancer Screenings Should Now Begin at Age 45 Colorectal cancer is increasingly affecting younger people, and new screening guidelines stand to save thousands of lives. Still, some people may need to get checked even earlier.

In May, the United States Preventive Services Task Force announced that all people at average risk for colorectal cancer (CRC) should start getting screened at age 45. This new guideline lowered the screening age by five years, and it’s a decision that will save hundreds of thousands of lives.

Young-onset CRC The new guideline is a response to the changing face of CRC. Rates in people under age 50 have increased 2 percent each year since 1990, and young patients are often diagnosed with more advanced disease than their older counterparts.

The world got a tragic glimpse into the rising rates of young-onset CRC when actor Chadwick Boseman died. Boseman’s death at age 43 highlights the need for further study of young-onset CRC, particularly in the Black community. Further research is needed to determine whether screening should start earlier for some groups, such as the U.S. Black population.

When to get screened The new guideline opens up screening to about 20 million additional U.S. residents. The CCA estimates the change will save at least 280,000 lives. But it’s critical to note that some people should get screened earlier. And because about three-quarters of young-onset CRC cases are diagnosed in people aged 40 to 49, the guideline will not prevent every case.

Anyone experiencing symptoms, especially blood in their stool, should talk to their doctor now. People at higher risk of colorectal cancer, including those with a family history of the disease or certain hereditary syndromes, should also talk with their doctor about when they should first get screened. As many as 1 in 3 colorectal cancer patients has a family history of colorectal cancer, so proactive screening is especially important.

On-time screening is the No. 1 way to prevent colorectal cancer, the second deadliest cancer in the United States. Most patients have screening options, including at-home tests. Visit quiz.getscreened.org for a free, personalized screening recommendation.

Trudy Loper, Senior Director of Screening, Colorectal Cancer Alliance

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7 Tips for Digestive Health Taking care of your gut is an important step in general health and wellness. Here are seven easy ways to care for your digestive system.

1. Drink water Getting enough hydration helps us not only digest our food, but it brings clarity, improves organ function, and helps our overall well-being. Water is a great option, but other fluids like sparkling water and tea can also aid in hydration. As a goal, men need 3.7 liters of fluids each day and women need 2.7 liters a day.

2. Chew more Americans have a bad habit of rushing through meals. Eating slower can reduce indigestion.

More chewing increases saliva, which also helps break down food and assists in digestion. At your next meal, be mindful of how much you chew and take a few more bites before swallowing.

3. Eat early Many people are also in the habit of eating right before going to sleep. However, your digestion is slower at night, and going to bed with a full stomach can cause discomfort and indigestion.

Try to eat your last meal of the day three to four hours before

going to bed. If you do need a bedtime snack, keep it small.

4. Avoid processed meals & reduce red meats For digestive wellness, it’s important to consider how you can reduce, and even eliminate, certain foods from your diet. The American Institute for Cancer Research recommends no more than three portions (12-18 oz. cooked) of red meat each week.

Reduce processed meats (like hot dogs and lunchmeat) to little to none if possible.

5. Embrace fiber It’s important to include a good amount of soluble fiber in your diet. You want to eat at least 20-38 grams of fiber each day (20-25 g daily for women; 30-38 g daily for men). Fiber is one of the nutrients we’re the worst at eating, but it’s important in normalizing digestion. Fiber is found in foods like whole grains, beans, fruits, and green and leafy vegetables.

6. Move around Digestion doesn’t only involve

what you do and don’t eat; digestive wellness is also about how much you move. Even with social distancing, you can get moving.

Staying physically active will improve your gut health.

7. Get your colorectal cancer screening done During COVID-19, we saw a drop in colorectal cancer screenings and colorectal cancer diagnoses.

This unfortunately means that we expect an uptick in future cases. However, colorectal cancer is preventable and very treatable, especially if caught in its earliest stages. Talk to your doctor about how and when to get screened.

You also need to talk with your doctor if you’re experiencing any signs and symptoms, regardless of your age, race, or gender. Learn more at fightcrc.org/symptoms. n Folasade (Fola) P. May, M.D., Ph.D., M.Phil. Assistant Professor of Medicine, Vatche & Tamar Manoukian Division of Digestive Diseases; Director, Melvin and Bren Simon Gastroenterology Quality Improvement Program; Board Member; Fight Colorectal Cancer

Everything You Need to Know About Gut Health & Probiotics Andrea Burton, technical advisor at ADM Protexin, shares everything you need to know about digestive wellness and the role probiotic supplements play.

What is the importance of gut health?

The gut has an extremely important role to play in keeping the body healthy, and it can only do this efficiently and effectively if the gut itself is healthy.

It acts as our first line of defense by blocking out harmful toxins, bacteria, and viruses while also absorbing the nutrients from our diet to feed every cell of our body. And with over 70 percent of our immune cells residing in the lining of the gut, gut health is of huge importance.

Can you give a brief explanation of probiotics and their importance with regards to gut health?

Probiotics are live microorganisms which, when

administered in adequate amounts, confer a health benefit on the host. There is a large body of evidence showing positive effects for the use of live bacteria supplements in a range of health conditions.

Research also shows that probiotics may have a regulatory role, having the ability to activate immune cells that release anti-inflammatory compounds and suppress potentially pathogenic microorganisms in the gut. In addition, probiotics support good digestive function by helping to increase absorption of many immune-supportive nutrients from food.

Are there different types of probiotic supplements?

There are a wide range of different probiotic products available, with various species, strains, and strengths,

as well as different ways for them to be taken (capsules, drinks, gummies, and nutrition bars). The beneficial effects of different bacteria are strain-specific.

Therefore, which strains are most appropriate will depend on an individual’s circumstances and the reasons they are looking to supplement.

Who should take a probiotic supplement?

Infection, stress, travel, or a period of unhealthy nutrition or lifestyle can all affect the composition of our gut bacteria. Therefore, anyone who has recently been ill; is in a period of high stress; is travelling abroad; or who doesn’t eat a diet high in fermented food, fruit, vegetables, and fiber should consider supplementation. n

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