Kiwi in Pregnancy: Benefits, Side Effects, and More
Reason Why You Feel Sick After Eating And When To Seek Help
For some of the lucky ones, you can eat all you want without any issues at all.
Yep, a whole bunch of people can freely devour their favourite dishes feeling nothing but satisfied after licking the plate clean.
Others however, who are far less fortunate, are sadly met with a pretty difficult to ignore feeling of sickness right after eating.
So, to help shine a line on the seemingly age-old mystery, experts from Dr Brian Lum have shared the five major reasons and exactly when you need to seek help.
Why do so many people feel sick after eating? (skaman306 / Getty Images) Food sensitivities and intolerancesUp first on the list of reasons as to why you may feel slightly peaky after eating is food sensitivities and intolerances.
Symptoms like nausea, a racing heartbeat, and fatigue after eating are really common when it comes to food intolerances.
Low-grade inflammation caused by such food intolerances can also lead to symptoms like brain fog, weight gain, panic attacks, anxiety, depression, mood swings, blood sugar regulation issues and migraines.
The experts suggest that, if you suspect you have a food tolerance, getting it tested to 'investigate underlying factors' remove the suspected foods from your diet while working on 'healing the digestive tract'.
One cause behind feeling sick after eating are food intolerances and sensitivities (Westend61 / Getty Images) InfectionAnother reason you may be feeling ropey after eating is potentially either a parasitic, fungal, bacterial or viral infection.
According to the experts, one of the most common types of infections that produce symptoms after eating is small intestinal bacterial overgrowth (SIBO).
The primary symptoms of SIBO include abdominal bloating and diarrhea.
While it's gross and unsettling to think about, it's important to get tested if you suspect an infection as it can determine the 'strain and location' of the infection, which will help doctors figure out the best treatment to get you back to normal in no time.
It's always best to speak with your doctor if you suspect anything serious (Cavan Images / Getty Images) Liver and/or gallbladder problemThird on the list is a liver problem or a gallbladder problem - or both.
A common issue that may cause feelings of sickness after eating is when your liver isn't producing enough bile - which contains acid to break down your food - to allow for proper digestion.
"Low bile production is one of the primary reasons why people have recurrent SIBO," the experts note.
One common symptom of gallbladder dysfunction is pain near the shoulder blades as well as morning nausea.
Testing your stool and blood can help doctors examine what's happening with your bile acids.
Low stomach acid could be the culprit (LaylaBird / Getty Images) Low stomach acidNow, when there's not enough stomach acid to digest food, the body cannot absorb key vitamins and nutrients.
Having low stomach acid can be caused by a range of things including; poor diet, not eating during an 'optimal window' during the day and chronic stress.
The experts cite chronic stress as 'the most common factor' they see in their practice that 'compromises the production of quality stomach acid'.
Symptoms of low stomach acid are as follows; nausea when taking pills, brittle nails, acid reflux, bloating, stomach pain and cramping and nausea after eating.
High-fibre foods like fruits and veg can make intestinal sensitivity syndromes worse (Anna Blazhuk / Getty Images) Intestinal sensitivity syndromeAnd last on the list is intestinal sensitivity syndrome.
"Inflammation and nerve sensitivity in the lining of the intestines can cause a wide range of symptoms every time you eat," the experts say.
High-fibre foods like fruits, whole grains and veggies can sometimes make symptoms worse - something can be super baffling for patients who have
healthy diets but have severe digestive symptoms.
The experts explain that one of the many potential causes behind intestinal sensitivity is a fungal or bacterial infection.
The Best Late-Night Snack For Insulin Resistance, According To A Dietitian
Discover the best late-night snack to keep your blood sugar and insulin levels in check.
Reviewed by Dietitian Karen Ansel, M.S., RDNReviewed by Dietitian Karen Ansel, M.S., RDN
When evening cravings strike, many people reach for quick snacks to satisfy their hunger. However, late-night snacking can spell trouble for your blood sugar, depending on what you eat. Given that research reveals that late-night eating can negatively impact insulin sensitivity and lead to weight gain, the snack you choose matters a lot.
Fortunately, knowing what to look for in an evening snack can help improve your insulin resistance. Read on to discover what insulin resistance is, what to look for in a snack that supports insulin management, and the best late-night snack to help maintain stable blood sugar levels while you sleep.
Related: The Best Late-Night Snack for Better Blood Sugar Levels, According to a Dietitian
What is Insulin Resistance?Understanding insulin resistance is essential for staying healthy and reducing chronic disease risk. Insulin resistance occurs when your body's cells become less responsive to insulin—a hormone crucial for regulating blood sugar (glucose) levels. When insulin metabolism goes awry, cells lose their ability to efficiently take in glucose, so blood sugar levels stay elevated. Over time, this can potentially cause various health issues such as type 2 diabetes, high blood pressure and high cholesterol.
Insulin resistance often precedes type 2 diabetes and can also lead to increased fat storage and a higher cardiovascular disease risk., This condition can also disrupt normal glucose metabolism, making you feel tired and hungry, which could lead to weight gain.
Like many health issues, insulin resistance has multiple causes. However, it's commonly linked to obesity, a sedentary lifestyle, and a diet that's high in sugar and salt yet low in nutrients. The good news is choosing the right healthy snacks may help manage insulin resistance and maintain stable blood sugar levels.
Related: Can You Reverse Insulin Resistance? Here's What a Diabetes Expert Says
What to Look for in a Snack for Insulin Resistance"To help prevent insulin resistance, you want to look for snack options that promote balanced blood sugar levels," says Erin Palinski-Wade, RD, CDCES, registered dietitian and author of 2-Day Diabetes Diet.
Choosing whole foods with a low glycemic index (GI) can help you avoid rapid spikes in blood sugar. That's because low-GI foods release glucose gradually, which helps maintain balanced energy levels and better blood sugar control.
It's also helpful to look for snacks high in fiber and protein. These two slowly-digested nutrients can help improve metabolism and promote satiety, which may translate to less late-night hunger.
Incorporating small amounts of healthy fats may also help keep insulin levels steady.Foods like avocados, nuts, and seeds contain monounsaturated fats and are free from refined sugars and simple carbohydrates that can spike blood sugar and impact insulin resistance.
Related: Low-Glycemic Diet vs. Low-Carb Diet: Which Is Healthier?
The Best Late-Night Snack for Insulin ResistanceNext time you're hungry at night but want to keep your blood sugar levels in check, reach for a snack that's low in carbs and high in protein, like cottage cheese.
Related: 11 Cottage Cheese Recipes You'll Want to Make Forever
Cottage Cheese is Low in Carbs and High In ProteinPalinski-Wade picks cottage cheese as a top choice for late-night snacking, especially for those with insulin resistance. "Cottage cheese is one of my favorite late-night snack options for those with insulin resistance," she says. "Not only is it incredibly versatile, but as a low carbohydrate and high-protein snack with an average of 25 grams of protein per cup, it is an ideal choice to help stabilize blood sugar levels overnight."
In fact, research shows that consuming a low-carbohydrate, protein-rich snack before bed can enhance overnight blood sugar control in people with type 2 diabetes. Cottage cheese's balance of protein and minimal carbs can help prevent nighttime blood sugar spikes and keep hunger at bay.
Cottage Cheese Can Improve Sleep QualityIn addition to its blood sugar benefits, cottage cheese may also support better sleep, which can positively impact insulin resistance. "Cottage cheese is an excellent source of the amino acid tryptophan, which research has shown may improve sleep quality and quantity when consumed in the evening," says Palinski-Wade. "And since better quality sleep can improve both fasting blood glucose levels and insulin sensitivity throughout the day, it makes sense that cottage cheese would be a great nighttime snack option for insulin resistance and improved metabolic health."
The Bottom LineChoosing the right late-night snack can significantly impact insulin resistance and metabolic health. Cottage cheese is an ideal option for insulin resistance. It's low in carbs and rich in protein, which may help stabilize blood sugar levels overnight and improve sleep quality. So when those evening cravings hit, keep cottage cheese in mind as a healthy and satisfying choice for balanced blood sugar.
EatingWell.Com, September 2024
EatingWell.Com, September 2024
Read the original article on Eating Well.
Lactose Intolerance: A Normal Reason To Be Dairy Free
If you aren't lactose intolerant yourself, odds are you know someone who is. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), between 30 and 50 million people in the United States alone are lactose intolerant. Look around, that is up to 1 in every 6 people you see! And contrary to public perception, lactose intolerance isn't typically a disorder or disease. It's actually quite normal. We'll explain why via FAQs in this post.
Cartoon shared by Lola Lollipop The Everyday Lactose Intolerant Guide This post is for informational purposes only. It is not intended to diagnose or treat any medical conditions. Always consult your doctor regarding any symptoms and before undergoing a change in your diet. You can jump ahead in this article with these links:
What Exactly Is Lactose Intolerance?Otherwise known as "milk sugar," lactose is the primary carbohydrate in milk products. During the digestion process, lactose is broken down into glucose and galactose for proper absorption. This step occurs in the small intestine with the assistance of an enzyme known as lactase. Many people have or develop a shortage of lactase, and therefore are unable to properly digest some or all of the lactose they consume. The unabsorbed lactose passes into the colon where it can cause digestive distress. This lactase deficiency and any resulting gastrointestinal symptoms, are what is typically referred to as lactose intolerance.
Who Is Most Likely To Be Lactose Intolerant?Globally, it's been estimated that 68% of the adult population is lactose intolerant. Men and women are affected equally. But lactose intolerance rates are much higher among adults, and are known to be significantly increased in certain nationalities. According to the NIDDK's 1994 study, the incidence in the United States is reported as follows:
Symptoms can vary from person to person, and they range from mild, to very uncomfortable, to embarrassing, to severe. They typically emerge about 30 minutes to 2 hours after ingesting lactose-laden foods, and can include any of they following:
For most people, it happens through the progression into adulthood. For some people, it's acquired as a result of an acute illness. And for a very few, lactase deficiency is present from birth. Here are the four basic types of lactose intolerance and how they occur.
As noted above, people with Secondary Lactose Intolerance might regain the ability to digest lactose if the underlying medical condition is able to be treated. But some pregnant women also regain the ability to digest lactose during pregnancy. For many of them, the increased tolerance is temporary, and decreases after child birth. But for some of them, it does persist for a while.
Could It Just Be Lactose Maldigestion?According to the Oxford Dictionary, lactose intolerance is "the partial or total inability to digest lactose." Technically, this is the definition of lactose maldigestion and lactose malabsorption, too. But in the medical industry, lactose maldigestion is the broader term. Some people with the inability to fully digest lactose do not exhibit clinical symptoms, but many others do have symptoms. Both groups could be labelled with lactose maldigestion. But according to researchers, only the group with symptoms would be described as lactose intolerant.
Is It Normal To Be Lactose Intolerant?Contrary to popular belief, the primary type of lactose intolerance is not a disease, but rather a natural process in human development. After weaning, lactase production typically decreases as the need for an infant to digest mother milk is no longer present.
But thousands of years ago when groups of Northern Europeans made the shift from hunting and gathering to livestock and farming, the small number in the domesticated bunch that had "lactase persistence" were able to thrive. The genetics passed on, resulting in a high rate of lactose tolerance among Northern European populations specifically. It's believed that cross-cultural migrations are the primary reason that this genetic mutation for digesting milk has reached other ethnic populations to some degree.
How is Lactose Intolerance Diagnosed?Many doctors will simply tell their patients to try a lactose-free diet or a stricter dairy-free diet and keep a journal to see if the symptoms subside. But some doctors will order a lactose tolerance test in order to make a clinical diagnosis of lactose intolerance. This could be a blood glucose test, hydrogen breath test, or stool acidity test. Speak with your physician to discuss the options and to decide what is best for your needs.
Is a Dairy-Free Diet Needed for Lactose Intolerance?Many lactose intolerant people do opt to live dairy-free – some for ease and some for additional health reasons. But a strict dairy-free diet is not usually required if lactose intolerance is the only issue. Instead, a low-lactose or lactose-free diet is typically recommended by doctors. This usually involves eating many dairy-free foods, but can also include lactose-free milk products. Low lactose foods like butter and hard cheeses might also be given a green light based on the severity of your intolerance. This lactose guide offers lactose levels at a glance. Cultured dairy foods, like yogurt, are also tolerated by some people who are lactose intolerant. For those times when you plan to splurge on dairy, your doctor might recommend lactase enzyme supplements.
Can I Consume Goat Milk or Sheep Milk if I'm Lactose Intolerant?Unlike milk proteins, which can vary in composition among different mammals, lactose is lactose. It's a basic molecule of two simple sugars that is essentially the same, whether from cow, goat, sheep, camel, or human milk. The types of mammal milk can have different lactose levels, which is the more important aspect. For example, cow milk has a higher percentage of lactose than goat milk, but a lower percentage than sheep milk. That said, all types of mammal milk readily available on the market still have a relatively high ratio of lactose.
I'm on a Lactose-Free Diet, But Still Have Symptoms with Dairy. Why?Even lactose-free products can still have a small amount of lactose remaining. For people with a severe intolerance, this could potentially cause symptoms. But it's also possible that there is another component in dairy causing issues. Symptoms of milk allergies can mimic lactose intolerance, but involve an immune response to the proteins in milk (casein or whey), not the sugar (lactose). Most people think allergies only cause skin or respiratory issues, but digestive symptoms are common. If you are having symptoms, consult your physician.
How Do I Know it isn't a Milk Sensitivity or Dairy Intolerance?These aren't medically recognized terms, but rather descriptive terms that are often used when a firm diagnosis hasn't been made. There is only one type of medically recognized dairy intolerance, and that is lactose intolerance. A "sensitivity" is often stated when someone is viewed as having a mild allergy, an allergy that doesn't require an epi-pen, lactose intolerance is ruled out, and/or they tested negative for an IgE-mediated allergy. But if there is an immune response, it is medically defined as an allergy, period. The symptoms could be immediate or delayed, mild or severe, and the reaction can be instigated by another type of immune response than IgE antibodies. The medical community only has reliable diagnostic tests for IgE-mediated milk allergies. Consequently, there is a big food allergy gray area that is often mislabeled as a dairy intolerance or sensitivity.
How do I Know if it's Lactose Intolerance or a Milk Allergy?If you already consume dairy, your doctor might tell you to switch to lactose-free dairy products. If your digestive symptoms abate, this points to lactose intolerance. But if you still have digestive symptoms, or also have non-digestive symptoms, then additional dietary challenges or tests might be done to determine if you have a very severe intolerance or if a milk allergy is possible. Basically, people who have lactose intolerance exclusively only get digestive symptoms from lactose consumption. So dairy products with the lactose removed or broken down do not typically cause lactose intolerant reactions. Some people with severe lactose intolerance do report reacting to trace or small amounts of lactose remaining in "lactose-free" foods. Consult your physician before any change in diet. A medical diagnosis can only be established with your physician.
Is it Possible to Have Lactose Intolerance and a Milk Allergy?Yes, it is. They are two completely different issues, so it is possible to have just one or both. Lactose intolerance is purely digestive and relates to milk sugars, while a milk allergy is an immune system response to the protein in dairy. You can have a lack of lactase enzymes and an immune response to milk. But you can also have one and not the other.
More Helpful Information For More Dairy-Free Guidance, Get Go Dairy Free!
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