Irritable Bowel Syndrome, also known as IBS, is a lot more common than you think! It affects 10-15% of the global population.

Chapters:
0:00 Intro
0:35 What does Irritable Bowel Syndrome cause?
1:10 Men are more likely to get IBS than women.
2:01 What percent of people have IBS worldwide?
2:45 Outro

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People with lactose intolerance are unable to fully digest the sugar (lactose) in milk. This can result in diarrhea, gas and bloating after eating or drinking dairy products.

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Most of us don’t give stomach acid a second thought, but some of us are reminded of its power when it leaks into our esophagus and causes heartburn. What is it? What does it do? Watch and learn more about our stomachs!

Chapters:
0:00 Intro
0:55 You can survive without a stomach.
2:18 Your stomach acid is trapped in your stomach.
3:33 The acid in your stomach is hydrochloric acid.
4:45 Your stomach acid does more than just dissolve food.
5:38 Outro

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Colon cancer develops from growth tissues in your colon’s inner lining. Colon cancer is extremely dangerous if it isn’t caught early, which is why it’s important to get a colonoscopy starting at the age of 45.

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The beautiful thing about this soup is that all of the ingredients are easy for the body to digest. Most holiday foods take a toll on the body, making the digestive system work harder than it should. This soup gives your body a break, providing it with nourishing and cleansing foods. On top of that, it helps move food through the digestive tract, encouraging healthy elimination.

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Just beware of choking!

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Farting is healthy! Don’t be afraid to let it rip.

Chapters:
0:00 Intro
0:14 Farts can kill you.
2:31 Farts are flammable
3:51 Farts can go out your mouth.
5:07 Beans make you fart more.
6:31 Outro

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The gut, technically known as the gastrointestinal tract or digestive system, is the pathway from your mouth to your rear. Gut health focuses on the function and balance of everything that goes on in there. Human gut microbiome, which is within the gut, is a collection of microbiota that is unique to each person, as it is a complex ecosystem of bacteria, viruses, fungi, and more. 

Your gut microbiome plays an integral role in overall health, and may also influence your mental state. A healthy gut, for example, may enhance immune function and modulate anxiety and depression. In order for the gut to do all these things, though, it requires a healthy balance of bacteria. One of the best ways to do that is to show your gut some love in the morning. Simply engage in simple, healthy habits that set the tone for the day. The “healthy habit” trend tends to continue throughout the day, which can improve overall gut health. In fact, studies show that some of the most impactful practices are the simplest. The following things are easy enough to start tomorrow!

Start Your Day With H2O

Before you jolt your system with caffeine, treat yourself to a tall glass of water. Gut health doctors agree that drinking a glass or two of water every morning can get a jump start on the amount of water you should consume throughout the day. People typically don’t drink enough water, and those people are more prone to bloating, indigestion, overeating, and constipation. Want to enhance the benefits of a morning cup of H2O? Drink warm water with some fresh lemon in it to help flush out toxins!

Aim To Eat At The Same Time Every Morning

As a general rule for optimal digestive health, eating at the same time every day can help regulate digestion. This isn’t how to achieve optimal gut health, but it’s a step in the right direction. The food you put in your body is highly integral to optimizing the gut. When you eat a wholesome breakfast that contains fiber, protein, and complex carbs, you are less likely to snack before lunch. If you eat at the same time each morning, you may also help to maintain regular bowel movements, which can be especially beneficial if you suffer from irritable bowel syndrome (IBS). A set eating schedule in the morning can also help the body regulate the release of hormones.

Eat A Fiber-Rich Breakfast

Speaking of eating breakfast at the same time every day, the food you choose to put on your plate is highly important. Eating high-fiber meals can improve your microbiome in as little as two weeks, according to a 2021 study. Plus, fiber works to make stools bunker and easier to pass. Ideally, your breakfast should include whole grains, protein, and a combination of fruits or vegetables. Oatmeal with almond butter and berries, or a vegetable omelet without cheese. Classic breakfast meats like bacon or sausage can inflame the gastrointestinal (GI) tract and increase the risk of colon cancer and other GI cancers.

Go When You Have To Go

Some people wake up and eliminate within an hour, almost as if their bowels are on a natural timer. You may be that person, but you may also have an irregular or off day that prevents you from having a bowel movement at your normal time. Don’t just head to the toilet and sit there in hopes that something will magically happen, though. If you sit on the toilet too long, especially if you look at your phone, you can develop hemorrhoids. Straining before you’re ready to go is not healthy! Head to the bathroom when you have the urge to go, even if that means skipping your usual time. If it takes more than five minutes to excrete, you’re sitting for too long. 

Take A Walk

Taking a daily stroll can do your body a world of good. Walking for 30 minutes a day can help boost heart health, enhance immune function, and improve your mood. Regular exercise can also help you avoid constipation and bloating. Engaging in regular movement keeps the digestive tract moving, which prevents things from backing up.

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When the body builds up excess gas in the digestive tract, it only releases it from two places: your bottom or your mouth. The gas that causes farting and burping tends to build up during the digestive process by swallowing air when you eat or drink. This type of gas can build up faster if you drink through a straw, smoke, or eat foods that are difficult to digest. Excess can also stem from constipation, excess stress, or a medical condition that affects the digestive system. 

The gas that creates farting or burping is completely natural, and everyone does it. Most people tend to fart five to 23 times per day. Some people are uncomfortable or embarrassed to fart, especially if it happens more often. People may judge smelly farts, so people try to hold in farts until they are in a place they deem safe. Although research on farting is limited, preliminary studies suggest that holding gas in may not be good for you. In fact, it’s much better to just let them pass.

What Does The Data Say?

If you make methane faster than you’re passing gas, you’ll feel more pressure on the gastrointestinal (GI) tract. The perception of discomfort is higher when you choose not to let a fart go versus when there’s a physical reason you can’t let gas go. The way that the gut signals the brain to let you know you that you need to fart has a lot to do with that. An increase in pressure causes a bloated feeling and the urge to let one rip. If you continue to ignore this feeling, it means that you are aware that you need to pass gas. That awareness makes the pressure more uncomfortable. 

In the 1970s, researchers found that holding in farts may increase the risk of diverticulitis. This condition is characterized by the inflammation or swelling of pouches that form along the digestive tract. Diverticulitis can be a very serious health issue, as it can cause infection if you don’t manage it. Without more recent research, however, there is no clear link between holding in farts and diverticulitis development. 

What Happens When You Hold In A Fart?

Gas moves from your intestines into your rectum when you fart. At that point, it exits the body through your anus, unless you tighten your anal sphincter muscles to clench your buttocks and hold in your fart. You can usually do this for a period of time, but pressure starts to build on that gas in the digestive system as a result. Bloating, stomach pain, and general discomfort are common symptoms that stem from holding in a fart. Bubbling or gurgling can also occur, as these symptoms indicate gas moving around the digestive tract. 

According to research, the body’s blood system reabsorbs some of this gas that you hold in. It may eventually let it out during exhalation, but the majority of this gas remains under pressure until you finally decide to let it out via a fart, burp, or both. The good news is that there is no evidence that you can die from holding in a fart. The pain and discomfort, however, can be quite severe in certain circumstances. 

Everyone Farts

Some people brag about never farting, but the truth is that just about every healthy person farts. The average person produces roughly 705 milliliters (24 ounces) of gas in a 24-hour period. That amount can range from 476 milliliters to 1,490 milliliters, according to one study. Certain digestive disorders make you produce and pass more gas than normal. Irritable bowel syndrome (IBS), lactose intolerance, food poisoning, acid reflux, and Celiac disease all share an increase in gas as a common symptom. Farting is a natural part of life, but if you feel that you fart more than usual and experience other digestive symptoms, give your doctor a call to rule out causes of gas.

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If you are an avid Instagram scroller or Pinterest browser, you’re likely familiar with beautiful images of butter boards. Potentially the latest food trend, butter boards are exactly what they sound like: a lot of butter on a board. People spread softened butter over a cutting board or cheese platter, and decorate it with toppings of your choice, including honey, dried fruit, nuts, or herbs. And you cannot forget the second most important ingredient: bread. 

Butter boards sound incredibly amazing, especially with the addition of radishes, carrots, or other dippable veggies. The only problem is that butter isn’t the healthiest dip, especially if you continue to go back for bite after bite. Not only is butter high in calories, but it is also rich in saturated fat, which is not conducive to heart health. About one tablespoon of butter contains seven grams of saturated fat, and the chances of you exceeding that serving are very high if a butter board is in front of you. 

Not for nothing, butter boards may not be the most sanitary of dipping boards, considering that the likelihood of double-dipping is high. A high amount of saturated fat with a side of bacteria is not the greatest thing to walk away with! So rather than miss out on the fun of dipping boards, here are a few suggestions to make them more nutritious. Plus, these other dipping suggestions are much more nutritious and visually appealing! As a final reminder, accompany your board with serving utensils to minimize germ-spreading. 

Babaganoush Board

The main ingredient in babaganoush is eggplant, which is a rich source of antioxidants, vitamins A & C, phytochemicals, fiber, potassium, and other minerals. Fruit fiber (yes, eggplant is technically a fruit) has been linked to improved weight control and healthy aging. Fiber also supports gastrointestinal health and may reduce the risk of heart disease. Eggplant is also very low in calories, with one cup containing about 20 calories. After spreading your board with babaganoush, sprinkle the board with figs or dates, pistachios, pomegranate seeds, mini sweet bell peppers, cucumber slices, and pita chips. 

Nut Butter Board

Although they may have the word “butter” in their name, nut butters couldn’t be more different. Almond butter, cashew butter, and walnut butter are all rich in plant protein and unsaturated fats that help your heart, instead of harming it. The only reason that you’d have to avoid a nut butter board is if you have a nut allergy. Research points to the fact that tree nuts offer a wide range of health benefits. Not only may nut butters help manage body weight and improve cognitive function, but they may also improve gut microbiome and blood sugar levels. Be sure to choose natural nut butters that are free of added sugars and preservatives. Additionally, watch your portions because the calories in nut butters add up quickly. 

Hummus Board

Similar to babaganoush and nut butter, hummus supplies the body with fiber, plant protein, and a range of antioxidants that may help reduce cholesterol. The health benefits come from chickpeas, which are the primary component of hummus. The only way that hummus becomes unhealthy is if you purchase a lot of store bought varieties. Packaged hummus tends to contain preservatives, excess sodium, and artificial flavors. Fortunately, hummus is very easy to make at home and you can incorporate different ingredients as well. Make a bright red beet hummus or blend the chickpeas with some avocados! Whatever you do, don’t forget to drizzle some lemon juice and tahini over the board. Serve with pita, fresh vegetables, nuts, crackers, and more.

Avocado Board

Take your avocado toast to the next level by spreading avocado all over a board. Just as creamy as butter, avocado is rich in heart-healthy fats instead of saturated fat. According to food data, avocado provides almost 20 vitamins and minerals, including magnesium, potassium, B vitamins, and vitamins C, E, and K. In addition to being an excellent source of fiber, avocado helps you absorb fat-soluble vitamins. A 2020 report found that the fats in avocado may help reduce your risk of cardiovascular disease. Avocado’s mild, buttery flavor pairs great with so many things. Add black beans, cilantro, tomatoes, diced red onion, a drizzle of lime juice, and whole-grain tortilla chips and you’ve got yourself a board!

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