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(Of course, those withdairy intolerances or allergiescan certainly disregard this message.)
key types of dairy foods that can help boost gut health.
The 5 best types of dairy for gut health, according to a gastroenterologist
1.
gastroenterologist, nutrition and lifestyle medicine specialist, and founder ofSarah Robbins MD
Yogurt
First up on the list is yogurt.
But not just any kindwere talking about types like skyr and Greek yogurt.
The processing and additives present in some dairy products can impact gut health [in a negative way].
As such, youll want to choose plain or minimally-processed dairy products without added sugars or unnecessary additives.
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2.
Kefir
Thetangier sibling of yogurt, kefir, is a fermented milk product rich in probiotics.
So, why is it good for the gut, you may ask?
(So kefir = higher probiotic potential than yogurt.)
Cottage Cheese
Theres no denying that cottage cheese is seriously having a moment.
gastroenterologist, nutrition and lifestyle medicine specialist, and founder ofSarah Robbins MD
(Hi,cottage cheese ice cream.)
And its extra comforting to hear it has a gastros seal of approval, too.
Cottage cheese is a good source of protein and contains small amounts of beneficial bacteria.
Its also well-tolerated and easy to digest, Dr. Robbins says.
The protein content in dairy foods [like protein-packed cottage cheese] can also positively impact gut health.
Dairy proteins are high-quality proteins that contain essential amino acids.
These proteins can promote satiety, support muscle growth and repair, and contribute to overall gut health.
Fermented Cheeses
Hip, hip, hooray!
(Fermented) cheeses make the cut, too.
Fermented dairy products can contribute to the production of short-chain fatty acidsSCFAsin the gut.
SCFAs, such as butyrate, acetate, and propionate, are beneficial for gut health.
So, how much dairy should you be consuming regularly?
Or even other considerations such as cultural, regional, and nutritional differences.
Or even other considerations such as cultural, regional, and nutritional differences.
The recommended serving size for these alternatives is usually similar to dairy milkaround one cup.
Also, Dr. Robbins stresses the importance of consuming dairy products along with fiber.
Pairing dairy with fiber-rich foods can have several benefits for digestion and overall gut health.
Whats more,fiber is a key prebioticthat provides nourishment for beneficial gut bacteria that maintain a healthy microbiome.
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