3 Quick Things

Hi Everyone! 

Improve your health with this week’s three simple IBD tips and takeaways.

Remember that Rome wasn’t built in a day. Little changes lead to big results. We challenge you to take one small action today to benefit your future tomorrows.

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Reader's Question

Since the body can't tell the difference between sugar from fruit juice and sugar from soda, should we avoid all fruit?

Fruit is OK!

Sugar’s the bad guy, not fruit. Fruit is an important part of a healthy diet. For most, the natural sugars in fruit aren’t a problem when they’re packaged in foods the way nature intended. In its whole form, fruit is a great source of fiber; vitamins, like vitamin C; minerals, such as potassium; and phytochemicals. Studies show that people who eat fruit as part of a healthy diet have a lower risk of heart disease, diabetes, obesity and certain cancers. Health experts suspect that fruit’s protective role is partly because of its fiber. Not only does fiber feed our beneficial microbes, it slows the absorption of the fruit’s natural sugar into the bloodstream, preventing a sugar spike.

But you can have too much of a good thing. So, be mindful of portion size. One to two cups spread throughout the day is a reasonable amount for most people.

Bottom line: Moderate intake of fruit is good for us. Choose whole fruit when you can. If that’s too fibrous, blend it into a smoothie. If you want to omit the fiber altogether, go for 4-6 oz fruit juice max per day or juice one serving of fruit into a homemade vegetable juice.

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Mediterranean diet scores another win for longevity by improving microbiome

A new study showed how eating the Mediterranean diet for just one year positively altered the microbiome of older people. Researchers found the diet can inhibit production of inflammatory chemicals that can lead to loss of cognitive function, and prevent the development of chronic diseases such as diabetes, cancer and atherosclerosis.

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How to get a chunk-free smoothie

You know we love smoothies, but we don’t love biting down on visible chunks of frozen fruit or leafy greens. We assume that’s true for most people. 

Here are two steps you can take to ensure a smooth smoothie: 

1. If using leafy greens, blend the greens and liquid first until smooth. There shouldn’t be any visible chunks. Next, add the remaining ingredients. 

2. Don’t skimp on the blending time. To avoid chunks of food in the final product, blend your smoothie for about a minute. If using a non-high powered blender, stir your smoothie ingredients halfway through blending.

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Remember, there’s no one perfect diet for everyone with IBD. If you or anyone you know struggles with what to eat with Crohn's or Ulcerative Colitis, then check out our new ebook, Eating with IBD: The Essentials. Do you have a question about these topics, or something else? Just reply with your question to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary.