Nutritional and Other Information on Important Foods for the IBS Sufferer's Survival
The Beautiful Banana
For several hundred years the banana fruit has existed as a most favoured and affordable food in most parts of the world. On comparing the health benefits of banana with its very low cost, the cost is just petty one can say. Banana nutrition cures, relieves, medicates and acts as a very good health promoter with very low costs being involved. Banana is endowed with incredible nutritional values
Originated in the Indo-Malaysian region and believed to be existing well prior to the 3rd Century B.C and said to have then migrated to Western Europe in around 10th Century A.D. There are two forms of bananas that can be consumed.
One is Plantain, which is mainly used for cooking and the other, our usual banana, is for direct consumption as a fruit. This falls in the fourth place on global production scale following grapes, citrus fruits and apples. Now we will look at the amazing health benefits of this wonderful tasty fruit.
Whichever banana you buy, select always plump bananas with vibrant looking skin. Should the skin appear dull, the fruit may have been damaged by cold and will not ripen.
Do not refrigerate bananas!
Tryptophan: This is a type of protein, which is converted into serotonin by human body to keep the mind in a relaxed mood and feel fresher. Banana is enriched with tryptophan, it relaxes people and many studies have confirmed that this is most useful for people suffering from depression and mental fatigue.
Vitamin B6: Banana has this vital vitamin, which regulates blood glucose levels considerably. This is a very good fruit for the problems created due to PMS and no need of any additional tablets to retain the calmness.
Iron: Banana contains good amount of iron to stimulate the haemoglobin production in the blood to keep away the people from anemia and related sickness. Potassium: This unique fruit has high content of potassium but yet very low in salt, and so, consumption of this fruit reduces the risk of blood pressure. In addition to this, the enriched potassium content is much beneficial to keep the brain alert always. Hence the briskness will prevail in the body.
Fiber content: Banana is best known for its fibre content and therefore assists normal bowel action. It is always recommended to have bananas after dinner to regulate a clean digestive system.
Get rid of a hangover: Take a banana milkshake, made out of good ripe bananas with honey to get almost immediate relief for bad hangovers. This mixture keeps the stomach functioning calm and increases the sugar that is depleted from the blood thereby hydrating the system promptly.
Eating bananas cures the heartburn. In addition to that it provides good relief for morning sickness since it keeps up the blood sugar level.
***This fruit can often allieviate many of the symptoms of IBS and dietary intestinal disorders, and can be consumed even in chronic-ulcer affected cases because of its soft and smooth nature.***
If the inner part of the banana skin is rubbed on the insect bites' affected area on the body, this heals the irritation and swellings caused by the bites.
Bananas are very helpful for: Overweight, Depression, Anxiety, Stress, Ulcers, Digestive disorders, Strained baby food banana is a baby’s almost perfect food, and a great one to start with (ask your Pediatrician), PMS, Anemia, High Blood Pressure, Brain Power, Constipation, Morning Sickness, Nerves, Stroke
Compared to an apple, a banana has 4 times the Protein, twice the Carbohydrate, 3 times the Phosphorous, 5 times the Vitamin A and Iron, it is very rich in Potassium and Vit. B6, and offers twice all the other minerals and vitamins found in apples.
Eat a banana daily and be blessed with good health!!!
And for really optimum digestive and bowel health, eat both a peeled apple or unsweetend applesauce, and a banana, daily!
...A Helpful Contributor to this article is Carol Huhn
The Almighty Apple
(some info from the Apple Growers Association)
The apple is another wonder food. Just remember that us IBS folks should always peel our fruit, do not eat the skins as they are tough to digest.
Apples are:
Fat free; saturated fat free; sodium free; cholesterol free; and an excellent source of fiber.
What the Nutrition Facts label doesn't tell you:
(According to the Mango Advisory board)
In addition to sumptuous tropical flavor, mangos deliver a host of nutrients and make healthy eating a delightful sensory experience. The Dietary Guidelines for Americans recommend that healthy adults consume 5 to 13 servings of fruits and vegetables every day (based on a daily consumption of 1,200 to 3,200 total calories). Why not make one of those a mango? The versatile mango is available year round and adds delicious flavor to a balanced diet.
U.S. Department of Agriculture, Agricultural Research Service. 2006. USDA National Nutrient Database for Standard Reference, Release 20. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl
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For several hundred years the banana fruit has existed as a most favoured and affordable food in most parts of the world. On comparing the health benefits of banana with its very low cost, the cost is just petty one can say. Banana nutrition cures, relieves, medicates and acts as a very good health promoter with very low costs being involved. Banana is endowed with incredible nutritional values
Originated in the Indo-Malaysian region and believed to be existing well prior to the 3rd Century B.C and said to have then migrated to Western Europe in around 10th Century A.D. There are two forms of bananas that can be consumed.
One is Plantain, which is mainly used for cooking and the other, our usual banana, is for direct consumption as a fruit. This falls in the fourth place on global production scale following grapes, citrus fruits and apples. Now we will look at the amazing health benefits of this wonderful tasty fruit.
Whichever banana you buy, select always plump bananas with vibrant looking skin. Should the skin appear dull, the fruit may have been damaged by cold and will not ripen.
Do not refrigerate bananas!
Tryptophan: This is a type of protein, which is converted into serotonin by human body to keep the mind in a relaxed mood and feel fresher. Banana is enriched with tryptophan, it relaxes people and many studies have confirmed that this is most useful for people suffering from depression and mental fatigue.
Vitamin B6: Banana has this vital vitamin, which regulates blood glucose levels considerably. This is a very good fruit for the problems created due to PMS and no need of any additional tablets to retain the calmness.
Iron: Banana contains good amount of iron to stimulate the haemoglobin production in the blood to keep away the people from anemia and related sickness. Potassium: This unique fruit has high content of potassium but yet very low in salt, and so, consumption of this fruit reduces the risk of blood pressure. In addition to this, the enriched potassium content is much beneficial to keep the brain alert always. Hence the briskness will prevail in the body.
Fiber content: Banana is best known for its fibre content and therefore assists normal bowel action. It is always recommended to have bananas after dinner to regulate a clean digestive system.
Get rid of a hangover: Take a banana milkshake, made out of good ripe bananas with honey to get almost immediate relief for bad hangovers. This mixture keeps the stomach functioning calm and increases the sugar that is depleted from the blood thereby hydrating the system promptly.
Eating bananas cures the heartburn. In addition to that it provides good relief for morning sickness since it keeps up the blood sugar level.
***This fruit can often allieviate many of the symptoms of IBS and dietary intestinal disorders, and can be consumed even in chronic-ulcer affected cases because of its soft and smooth nature.***
If the inner part of the banana skin is rubbed on the insect bites' affected area on the body, this heals the irritation and swellings caused by the bites.
Bananas are very helpful for: Overweight, Depression, Anxiety, Stress, Ulcers, Digestive disorders, Strained baby food banana is a baby’s almost perfect food, and a great one to start with (ask your Pediatrician), PMS, Anemia, High Blood Pressure, Brain Power, Constipation, Morning Sickness, Nerves, Stroke
Compared to an apple, a banana has 4 times the Protein, twice the Carbohydrate, 3 times the Phosphorous, 5 times the Vitamin A and Iron, it is very rich in Potassium and Vit. B6, and offers twice all the other minerals and vitamins found in apples.
Eat a banana daily and be blessed with good health!!!
And for really optimum digestive and bowel health, eat both a peeled apple or unsweetend applesauce, and a banana, daily!
...A Helpful Contributor to this article is Carol Huhn
The Almighty Apple
(some info from the Apple Growers Association)
The apple is another wonder food. Just remember that us IBS folks should always peel our fruit, do not eat the skins as they are tough to digest.
Apples are:
Fat free; saturated fat free; sodium free; cholesterol free; and an excellent source of fiber.
What the Nutrition Facts label doesn't tell you:
- Apples are a natural source of health-promoting phytonutrients, including plant-based antioxidants.
- Apples and apple juice are two important foods contributing the mineral boron to the diet, which may promote bone health.
- Apples contain natural fruit sugars, mostly in the form of fructose.
- Because of apples' high fiber content, the fruit's natural sugars are slowly released into the blood stream, helping maintain steady blood sugar levels.
- Fiber-containing fruits and cancer: Low fat diets rich in fiber-containing fruits, vegetables and grain products may reduce the risk of some types of cancer, a disease associated with many factors. Apples are an excellent source of fiber.
- Fiber-containing fruits and the risk of coronary heart disease: Diets low in saturated fat and cholesterol and rich in fruits, vegetables and grain products that contain certain types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease, a disease associated with many factors. Apples are naturally fat-free, saturated fat-free, and cholesterol-free, and are an excellent source of fiber.
- Fat and cancer: Eating a healthful diet low in fat may help reduce the risk of some types of cancers. Development of cancer is associated with many factors, including what you eat. Apples are naturally fat-free.
- Saturated fat and cholesterol and heart disease: While many factors affect heart disease, diets low in saturated fat, cholesterol and total fat may reduce the risk of this disease. Apples are naturally fat-free and cholesterol-free.
- Sodium and hypertension: Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors. Apples are naturally sodium-free.
(According to the Mango Advisory board)
In addition to sumptuous tropical flavor, mangos deliver a host of nutrients and make healthy eating a delightful sensory experience. The Dietary Guidelines for Americans recommend that healthy adults consume 5 to 13 servings of fruits and vegetables every day (based on a daily consumption of 1,200 to 3,200 total calories). Why not make one of those a mango? The versatile mango is available year round and adds delicious flavor to a balanced diet.
- Mangos are an excellent source of vitamins C and A, both important antioxidant nutrients. Vitamin C promotes healthy immune function and collagen formation. Vitamin A is important for vision and bone growth.
- Mangos are a good source of dietary fiber. Diets low in fat and high in fiber-containing grain products, fruits, and vegetables may be associated with a reduced risk of some types of cancer.
- Mangos contain over 20 different vitamins and minerals.
Oatmeal, Oatmeal, Oatmeal!
Basics Of Oatmeal Nutrition - Just what is it in oats that lend truth to various claims of high oatmeal nutrition? For one thing, of all the common grains, oats contains the highest amount of soluble fiber per unit volume. At least two benefits arise from this, although we are aware that soluble fiber is an essential part of a healthy diet. For one thing, certain types of soluble fiber, including that found in oats, have been proven cholesterol fighters, that is, the soluble fiber helps our body eliminate excess cholesterol, including the bad cholesterol which contributes to clogged arteries and heart disease given the fact that oatmeal contains ZERO cholesterol.
The other benefit from soluble fiber is that they are slow to digest, leaving us with a feeling of fullness longer. When we feel full, we are not apt to eat more than is necessary so we could have a tendency to lose weight over time. The claims that products containing oats, breakfast cereals for example, can help you lose weight indeed have some truth to them. It's almost the case of the more oatmeal you eat, the faster you will lose weight. This hasn't been scientifically proven, but many successful dieters swear by it!
Other Elements Contributing To Oatmeal Nutrition - What else contributes to oatmeal nutrition? A cup of plain oatmeal, about 3.5 ounces, contains 180 milligrams of magnesium, nearly half the recommended daily requirement of this extremely important, in fact essential, element. In that cup you'll also get 5 milligrams of iron, 40% of your daily needs, plus healthy amounts of carbohydrates, fat, protein, and Vitamin B9 (folate). The protein content of oats, specifically the groats, is in fact higher than for any other grain. As a source of protein, oats ranks nearly as high as soy, which in turn, ranks with meat and dairy products as top sources of protein. Given these nutrients, oatmeal is good for your heart and helpful in losing weight, a cup of oatmeal as a regular part of your breakfast gets you off to a healthy start every day. And you won't get hungry before lunch. Besides the benefits of oatmeal nutrition, the "stick to the ribs" quality of oatmeal makes it an ideal breakfast food for all ages.
(most info from: oatmealnutrition.net)
All About the Avocado
Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.
Avocados and Cardiovascular Disease: Cardiovascular disease is the leading cause of death in the United States, but a healthy diet, including the avocado, and a good exercise plan may help reduce your risk of developing the life-threatening illness.
The American Heart Association (AHA) Dietary Guidelines recommend a diet that has at least five servings of fruits and vegetables, contains up to 30% of calories from fats (primarily unsaturated) and is low in saturated fat, cholesterol, trans fats and sodium while being rich in potassium. Avocados can help you meet the these AHA dietary guidelines because they have both monosaturated and polyunsaturated fat, and contain an important amount of potassium.
(Most Info From the California Avocado Association)
Bountiful Barley (from the Whole Foods website)
Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Sprouted barley is naturally high in maltose, a sugar that serves as the basis for both malt syrup sweetener. When fermented, barley is used as an ingredient in beer and other alcoholic beverages.
Health Benefits: When the weather's cold, a big pot of soup simmering on the stove warms the heart as well as the hearth. Adding some whole grain barley to the pot will improve your health along with the flavor of whatever soup or stew you're cooking. In addition to its robust flavor, barley's claim to nutritional fame is based on its being a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese. Barley's Fiber for Regularity, Lower Cholesterol, & Intestinal Protection.
Wish you were more regular? Let barley give your intestinal health a boost. In addition to providing bulk and decreasing the transit time of fecal matter, thus decreasing the risk of colon cancer and hemorrhoids, barley's dietary fiber also provides food for the "friendly" bacteria in the large intestine. When these helpful bacteria ferment barley's insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon. These helpful bacteria also create two other short-chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles. The propionic acid produced from barley's insoluble fiber may also be partly responsible for the cholesterol-lowering properties of fiber. In animal studies, propionic acid has been shown to inhibit HMG-CoA reductase, an enzyme involved in the production of cholesterol by the liver. By lowering the activity of this enzyme, propionic acid helps lower blood cholesterol levels. In addition, barley's dietary fiber is high in beta glucan, which helps to lower cholesterol by binding to bile acids and removing them from the body via the feces. Bile acids are compounds used to digest fat that are manufactured by the liver from cholesterol. When they are excreted along with barley's fiber, the liver must manufacture new bile acids and uses up more cholesterol, thus lowering the amount of cholesterol in circulation. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver. A study published in the American Journal of Clinical Nutrition suggests barley's fiber has multiple beneficial effects on cholesterol. In this study of 25 individuals with high cholesterol (postmenopausal women, premenopausal women, and men), adding barley to the American Heart Association Step 1 diet resulted in a significant lowering in total cholesterol in all subjects, plus their amount of large LDL and large and intermediate HDL fractions (which are considered less atherogenic) increased, and the smaller LDL and VLDL cholesterol (the most dangerous fractions) greatly decreased. Lastly, when barley provides insoluble fibers that feed friendly bacteria in the digestive tract, this helps to maintain larger populations of friendly bacteria. In addition to producing the helpful short-chain fatty acids described above, friendly bacteria play an important protective role by crowding out pathogenic (disease-causing) bacteria and preventing them from surviving in the intestinal tract. Barley's fiber can prevent or help with a number of different conditions. For example, when barley's fiber binds to and removes cholesterol-containing bile, this can be very beneficial for people struggling with heart disease since it forces the body to make more bile by breaking down cholesterol, thus lowering cholesterol levels. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as barley, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD. The fiber in barley can also help to prevent blood sugar levels from rising too high in people with diabetes. Additional Protection Against Atherosclerosis
Yet another reason to increase your intake of barley is that, in addition to its fiber, barley is also a good source of niacin, a B vitamin that provides numerous protective actions against cardiovascular risk factors.
Try using barley as a very tasty lower carb grain over higher carb choices like potatoes and white rice.
MIraculous Mushrooms
The Vitamin D Download Mushrooms are the only natural fresh vegetable or fruit with vitamin D; a serving of 4-5 white button mushrooms provides 15 IU. Preliminary research suggests that the ultraviolet light found in sunlight may boost levels of vitamin D in mushrooms. The natural process of “enriching” mushrooms by briefly exposing mushrooms grown in the dark to light for 5 minutes may boost existing vitamin D levels from 15 IU (4 percent of Daily Value) to as much as 100 percent of the Daily Value (400 IU). Currently, the industry is investigating ways to make mushrooms enriched with vitamin D through light enhancement commercially available. Click here for more information on this research.
.Minerals in Mushrooms. The focus on the nutritional value of brightly colored fruits and vegetables has unintentionally left mushrooms in the dark. Mushrooms provide a similar number of nutrients as brightly colored fruits and vegetables.
- Selenium is a mineral that works as an antioxidant to protect body cells from damage that might lead to heart disease, some cancers and other diseases of aging5. It also has been found to be important for the immune system and fertility in men. Many foods of animal origin and grains are good sources of selenium, but mushrooms are among the richest sources of selenium in the produce aisle and provide 8-22 mcg per serving1. This is good news for vegetarians, whose sources of selenium are limited.
- Ergothioneine is a naturally occurring antioxidant that also may help protect the body’s cells. Mushrooms provide 2.8-4.9 mg of ergothioneine per serving of white, Portabella or crimini mushrooms.
- Copper helps make red blood cells, which carry oxygen throughout the body. Copper also helps keep bones and nerves healthy.
- Potassium is an important mineral many people do not get enough of. It aids in the maintenance of normal fluid and mineral balance, which helps control blood pressure. It also plays a role in making sure nerves and muscles, including the heart, function properly. Mushrooms have 267- 407 mg of potassium per serving, which is 9 percent of the Daily Value.
- Pantothenic acid helps with the production of hormones and also plays an important role in the nervous system5.
- Riboflavin helps maintain healthy red blood cells.
- Niacin promotes healthy skin and makes sure the digestive and nervous systems function properly.
U.S. Department of Agriculture, Agricultural Research Service. 2006. USDA National Nutrient Database for Standard Reference, Release 20. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl
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