22 Delicious High-Fiber Foods (No. 2 and 19 Are My Favorites)

Fiber is incredibly important.

It escapes digestion in the stomach and ends up reaching the gut.

There, it feeds the friendly gut bacteria, leading to all sorts of health benefits (1, 2).

Fiber also promotes weight loss, lowers blood sugar levels and fights constipation (3, 4, 5).

Not surprisingly, studies show that people who eat the most fiber tend to be the healthiest.

For example, they have a lower risk of heart disease, obesity and type 2 diabetes, and also tend to live longer (6, 7, 8, 9).

The recommended daily intake is 25 grams for women, and 38 grams for men (10).

However, most people are only eating around half of that, or 15-17 grams of fiber per day (11).

Fortunately, increasing your fiber intake is relatively simple, and some foods that are high in fiber are also incredibly delicious and easy to incorporate into the diet.

Here are 22 high-fiber foods that are both healthy and super satisfying.

The pear is a popular type of fruit that is both tasty and nutritious. It is one of the best fruit sources of fiber.

Fiber content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams (1).

 

Strawberries are incredibly delicious. They taste better than any junk food in my opinion.

Interestingly, they are also among the most nutrient dense fruits you can eat. They are loaded with vitamin C, manganese and all sorts of powerful antioxidants.

Fiber content: 3 grams in a cup, or 2 grams per 100 grams (2). This is very high given the low calorie content of strawberries.

The avocado is different from most fruits. Instead of being high in carbohydrates, it is loaded with healthy fats.

Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various different B-vitamins. They also have numerous health benefits.

Fiber content: 10 grams in a cup, or 6.7 grams per 100 grams (3).

Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.

Fiber content: 4.4 grams in a medium-sized apple, or 2.4 grams per 100 grams (4).

Raspberries are highly nutritious berries with a very strong flavor. They are loaded with vitamin C and manganese.

Fiber content: A cup contains 8 grams of fiber, with 6.5 grams per 100 grams (5).

Bananas are a good source of many nutrients, including vitamin C, vitamin B6 and potassium.

Fiber content: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams (6).

A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.

Blueberries (3.6 grams per cup) and blackberries (7.6 grams per cup).

The carrot is a root vegetable that is tasty, crunchy and highly nutritious.

 

It is high in vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that gets turned into vitamin A in the body.

Fiber content: 3.4 grams in a cup, or 2.8 grams per 100 grams (7). This is very high given the low calorie content of of carrots.

The beet, or beetroot, is a root vegetable that is high in various important nutrients, such as folate, iron, copper, manganese and potassium.

Beets are also loaded with inorganic nitrates, nutrients shown to have various benefits related to blood pressure regulation and exercise performance.

Fiber content: 3.8 grams per cup, or 2.8 grams per 100 grams (8).

Broccoli is a type of cruciferous vegetable, and is one of the most nutrient dense foods on the planet.

It is loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese, and contains antioxidants and potent cancer-fighting nutrients.

Broccoli is also relatively high in protein compared to most vegetables.

Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams (9).

The artichoke is a type of vegetable that isn’t talked about very often. However, it is high in many nutrients, and is one of the world’s best sources of fiber.

Fiber content: 6.9 grams in an artichoke, or 5.4 grams per 100 grams (10).

The Brussels sprout is a type of cruciferous vegetable that is related to broccoli. Brussels sprouts are very high in vitamin K, potassium, folate and potent cancer-fighting antioxidants.

Fiber content: 3.3 grams per cup, or 3.8 grams per 100 grams (11).

Pretty much all vegetables contain significant amounts of fiber. Other notable examples include kale (3.6%), spinach (2.2%) and tomatoes (1.2%).

Lentils are dirt cheap, and are among the most nutritious foods on earth. They are very high in protein and loaded with all sorts of important nutrients.

Fiber content: 15.6 grams per cup of cooked lentils, or 7.9 per 100 grams (12).

 

Kidney beans are a popular type of legume. Like other legumes, they are loaded with plant-based protein and various different nutrients.

Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams (13).

Split peas are made from the dried, split and peeled seeds of peas.

Fiber content: 16.3 grams per cup of cooked split peas, or 8.3 per 100 grams (14).

The chickpea is another type of legume that is loaded with nutrients, including minerals and protein.

Fiber content: 12.5 grams per cup of cooked chickpeas, or 7.6 per 100 grams (15).

Most legumes are high in protein, fiber and all sorts of nutrients. When properly prepared, they are among the world’s cheapest sources of quality nutrition.

Other high-fiber legumes include black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).

Quinoa is a pseudo-cereal that has become incredibly popular among health conscious people in the last few years.

It is loaded with all sorts of nutrients, including protein, magnesium, iron, zinc, potassium and antioxidants, to name a few.

Fiber content: 1.6 grams per cup of cooked quinoa, or 2.8 per 100 grams (16).

 

Oats may be the healthiest grain food on the planet. They are very high in vitamins, minerals and antioxidants.

They contain a powerful soluble fiber called beta-glucan, which has major beneficial effects on blood sugar and cholesterol levels.

Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams (17).

If your goal is to increase your fiber intake, then popcorn may be the best snack you can eat.

Air-popped popcorn is very high in fiber, calorie for calorie. However, if you add a lot of fat, then the fiber/calorie ratio will be reduced significantly.

Fiber content: 14.5 grams per 100 grams (18).

Pretty much all whole grains are high in fiber.

The almond is a popular type of tree nut.

 

Almonds are very high in many nutrients, including healthy fats, vitamin E, manganese and magnesium.

Fiber content: 3.5 grams per ounce, or 12.5 grams per 100 grams (19).

Chia seeds are tiny black seeds that are immensely popular in the natural health community.

They are highly nutritious, with lots of magnesium, phosphorus, calcium and magnesium. Chia seeds may also be the single best source of fiber on the planet.

Fiber content: 10 grams per ounce, or 34.4 grams per 100 grams (20).

Most nuts and seeds contain significant amounts of fiber. This includes coconuts (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).

The sweet potato is a popular tuber that is very filling and has a delicious sweet flavor. It is very high in beta-carotene, B-vitamins and various minerals.

Fiber content: A medium-sized boiled sweet potato (without skin) contains 3.8 grams of fiber, or 2.5 grams per 100 grams (21).

Dark chocolate is arguably one of the world’s most delicious foods.

It is also surprisingly high in nutrients, and is actually among the most antioxidant-rich and nutrient-dense foods on the planet.

Fiber content: 3.1 grams in a 1-ounce piece, or 10.9 grams per 100 grams (22).

Just make sure to choose dark chocolate that is high in cocoa (70-95% or higher), not the sugar-laden stuff.

Remedies for Losing Weight

10 Proven Benefits of Spirulina (No. 1 is Very Impressive)

Spirulina is incredibly good for you.

It is loaded with nutrients that can have powerful effects on your body and brain.

Here are 10 evidence-based health benefits of spirulina.

Spirulina is an organism that grows in both fresh and salt water.

It is a type of bacteria called cyanobacterium, which is often referred to as blue-green algae.

Just like plants, cyanobacteria can produce energy out of sunlight, via the process called photosynthesis.

Spirulina was consumed by the Aztecs back in the day, but became popular again when NASA proposed that it could be grown in space and used by astronauts (1).

A standard daily dose of spirulina is 1-3 grams, but doses of up to 10 grams per day have been used effectively.

This is what spirulina looks like, in both tablet and powder form:

 

It is actually quite amazing how nutritious it is.

A single tablespoon (7 grams) of dried spirulina powder contains (2):

Protein: 4 grams.Vitamin B1 (Thiamin): 11% of the RDA.Vitamin B2 (Riboflavin): 15% of the RDA.Vitamin B3 (Niacin): 4% of the RDA.Copper: 21% of the RDA.Iron: 11% of the RDA.It also contains decent amounts of magnesium, potassium and manganese, and small amounts of almost every other nutrient that we need.

This is coming with only 20 calories, and 1.7 grams of digestible carbohydrate.

Gram for gram, this means that spirulina may literally be the single most nutritious food on the planet.

A tablespoon of spirulina contains a small amount of fat (around 1 gram), including both omega-6 and omega-3 fatty acids in about a 1.5:1 ratio.

The quality of the protein in spirulina is considered excellent, comparable to eggs. It contains all the essential amino acids that we need.

It is often claimed that spirulina contains vitamin B12, but this is false. It contains pseudovitamin B12, which has not been shown to be effective in humans (3, 4).

Bottom Line: Spirulina is a type of blue-green algae that grows in both salty and fresh water. It may be the single most nutrient-dense food on earth.

 

Oxidative damage can harm our DNA and cells.

This damage can drive chronic inflammation, which contributes to cancer and other diseases (5).

Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage.

The main active component is called phycocyanin. This antioxidant substance also gives spirulina its unique blue-green color.

Phycocyanin can fight free radicals and inhibit production of inflammatory signalling molecules, providing impressive antioxidant and anti-inflammatory effects (6, 7, 8).

Bottom Line: Phocyanin is the main active compound in spirulina. It has powerful antioxidant and anti-inflammatory properties.

 

Heart disease is currently the world’s biggest killer.

It is known that many measurable factors, termed risk factors, are linked to an increased risk of heart disease.

As it turns out, spirulina has been shown to have beneficial effects on many of them.

For example, it can lower total cholesterol, LDL cholesterol and triglycerides, while raising HDL (the “good”) cholesterol.

In a study of 25 people with type 2 diabetes, 2 grams per day of spirulina significantly improved these markers (9).

Another study in people with high cholesterol found that 1 gram of spirulina per day lowered triglycerides by 16.3% and LDL by 10.1% (10).

Several other studies have shown favorable effects, but with higher doses of 4.5-8 grams of spirulina per day (11, 12).

Bottom Line: Studies have shown that spirulina can lower triglycerides and LDL cholesterol, and sometimes may raise HDL (the “good”) cholesterol.

 

Fatty structures in the body are susceptible to oxidative damage.

This is known as lipid peroxidation, which is known to be a key driver of many serious diseases (13, 14).

For example, one of the key steps in the pathway towards heart disease is LDL lipoproteins in the blood becoming oxidized (15).

Interestingly, the antioxidants in spirulina appear to be particularly effective at reducing lipid peroxidation. This has been shown numerous times, in both human and animal studies (16, 17).

In a study of 37 individuals with type 2 diabetes, 8 grams of spirulina per day significantly reduced markers of oxidative damage. It also increased levels of antioxidant enzymes in the blood (18).

Bottom Line: Fatty structures in the body can become oxidized, which drives the progression of many diseases. The antioxidants in spirulina can help prevent this from happening.

Some evidence suggests that spirulina can have anti-cancer properties.

For example, some research in test animals shows that it can reduce cancer occurrence and tumor size (19, 20).

 

Spirulina has been particularly well studied with regard to oral cancer, which is cancer of the mouth.

One study looked at the effects of spirulina on 87 people from India with precancerous lesions called OSMF in the mouth.

After using 1 gram per day for 1 year, 45% of the spirulina group had a complete regression of lesions in the mouth, compared to only 7% in the control group (21).

When they stopped taking the spirulina, almost half of the responders developed these lesions again the following year.

In another study of 40 subjects with OSMF precancerous lesions, 1 gram of spirulina per day led to greater improvement in symptoms than the drug Pentoxyfilline (22).

Bottom Line: Spirulina may have some anti-cancer properties, especially against a type of precancerous lesion called OSMF (oral submucous fibrosis).

 

High blood pressure is an important driver of many killer diseases.

This includes heart attacks, strokes and chronic kidney disease.

While 1 gram of spirulina is ineffective, a dose of 4.5 grams per day has been shown to reduce blood pressure in individuals with normal blood pressure levels (10, 11).

This is thought to be driven by an increased production of nitric oxide, a signalling molecule that helps the blood vessels relax and dilate (23).

Bottom Line: In one study, a higher dose of spirulina has been shown to lead to lower blood pressure levels, a major risk factor for many diseases.

 

Allergic rhinitis is characterized by inflammation in the nasal airways.

It is triggered by environmental allergens, such as pollen, animal hair or even wheat dust.

Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is evidence that it can be effective (24).

In one study of 127 people with allergic rhinitis, 2 grams per day dramatically reduced symptoms like nasal discharge, sneezing, nasal congestion and itching (25).

Bottom Line: Spirulina supplements have been shown to be very effective against allergic rhinitis, helping to reduce various symptoms.

 

There are many different forms of anemia.

The most common one is characterized by a reduction in hemoglobin or red blood cells in the blood.

Anemia is fairly common in the elderly, leading to prolonged feelings of weakness and fatigue (26).

In a study of 40 older people with a history of anemia, spirulina supplementation increased the hemoglobin content of red blood cells. Immune function also improved (27).

However, this is just one study, and more research is needed before any recommendations can be made.

Bottom Line: One study shows that spirulina may be effective against anemia in the elderly. More research is needed.

Exercise-induced oxidative damage is a major contributor to muscle fatigue.

Certain plant foods have antioxidant properties that can help athletes and physically active individuals minimize this damage.

Spirulina appears to be beneficial, with some studies showing improved muscle strength and endurance.

 

In two studies, spirulina was shown to enhance endurance, significantly increasing the time it took for people to become fatigued (28, 29).

Another study in college athletes found that spirulina supplementation increased muscle strength, but did not have any effect on endurance (30).

Bottom Line: Some studies have shown that spirulina supplementation can enhance endurance, and one study shows that it can increase muscle strength.

 

Animal studies have shown that spirulina can significantly lower blood sugar levels.

In some cases, it has outperformed popular diabetes drugs, including Metformin (31, 32, 33).

There is also some evidence that spirulina can be effective in humans.

In a study of 25 patients with type 2 diabetes, 2 grams of spirulina led to an impressive reduction in blood sugar levels (9).

HbA1c, a marker for long-term blood sugar levels, decreased from 9% to 8%, which is substantial. Studies estimate that a 1% reduction in this marker can lower the risk of diabetes-related death by 21% (34).

However, this study was small and only lasted for 2 months, so take this with a grain of salt.

Spirulina may also have other beneficial effects, such as helping to “detoxify” the heavy metal arsenic from the body (35).

If you want to try this out yourself, then there is a good selection of spirulina supplements on Amazon, with thousands of interesting customer reviews.

At the end of the day, spirulina is incredibly healthy.

It is one of the few “superfoods” that are actually worthy of that term.

Remedies for Losing Weight

Dietary Lectins: Everything You Need to Know

Very few foods are perfect.

Most of them have both “good” and “bad” aspects.

Lectins are among the “bad” things that are frequently mentioned.

Lectins are a family of proteins found in pretty much all foods, especially legumes and grains.

Frequent consumption of large amounts of lectins has been shown to damage the lining of the digestive system (1).

Some people claim that this causes increased gut permeability and drives autoimmune disease.

It is true that lectins can cause harm, but there is more to the story than we’ve been told. For example, it is easy to get rid of them with the right preparation methods.

Lectins are a diverse family of carbohydrate-binding proteins found in nature. All plants and animals contain them (2).

These proteins play various roles in normal physiological functions, including those of our own bodies.

For example, they help cells and molecules stick to each other, and perform various functions related to the immune system.

Although all foods contain some lectins, only about 30% of the foods we eat contain them in significant amounts (3).

Legumes (including beans, soybeans and peanuts) and grains contain the most lectins, followed by dairy, seafood and plants in the nightshade family.

Their function in plants is not clear, but they may have evolved as a survival mechanism.

Most plants do not want to be eaten, so having these damaging molecules may discourage animals from eating them in large amounts.

Just like other animals, humans are vulnerable to the toxicity of lectins. Concentrated amounts can cause digestive issues and long-term health problems.

In the case of the poison ricin (a lectin from the castor oil plant), they can even cause death.

Bottom Line: Lectins are a family of carbohydrate-binding proteins. They are found in all foods, but the highest amounts are found in legumes and grains.

 

Humans have problems digesting most lectins.

In fact, they are highly resistant to the body’s digestive enzymes, and can easily pass through the stomach unchanged (1).

The “stickiness” of lectins makes them prone to attaching to the intestinal wall.

There, they disrupt the body’s routine maintenance of cells, so the everyday wear-and-tear that occurs in the intestine gradually worsens (4, 5, 6, 7).

This is the main reason why excessive lectin intake causes digestive distress.

The most extensively studied lectins are called phytohemagglutinins, which are mostly found in plants, especially legumes.

Uncooked (raw) legumes like kidney beans are the biggest sources of these lectins.

Eating raw kidney beans can lead to lectin poisoning, the main symptoms of which include severe abdominal pain, vomiting and diarrhea (8).

However, keep in mind that humans don’t typically eat raw legumes. They are always cooked before consumption.

Bottom Line: Lectins can cause digestive distress in humans. Some lectins, such as the phytohaemagglutinins in raw legumes, can be downright poisonous.

 

Repeated exposure to lectins may eventually damage the gut wall.

Unwanted substances can then more easily penetrate the gut, and may enter the bloodstream.

This condition of increased gut permeability is often called “leaky gut” (9).

When lectins “leak” into the bloodstream, they can interact with glycoproteins on cell surfaces (10).

Lectins can also interact with antibodies, which are a core component of the immune system. This may cause an immune reaction not only against the lectins, but also the body tissues to which the lectins are bound (11).

This type of response is known as an autoimmune reaction, where the immune system mistakenly starts attacking the body’s own structures. This is how lectins may increase the risk of autoimmune diseases (12).

Bottom Line: Repeated exposure to large amounts of lectins may increase gut permeability. Some researchers believe that dietary lectins can raise the risk of autoimmune disease.

Proponents of the paleo diet claim that lectins are harmful.

Due to the lectins (and other anti-nutrients), they say that people should remove legumes and grains from their diet.

 

However, what is often left out of the discussion, is that lectins can be virtually eliminated with cooking.

In fact, boiling legumes in water eliminates almost all lectin activity (13, 14).

While raw red kidney beans contain 20,000 to 70,000 hau (hemagglutinating unit), cooked kidney beans contain only 200-400 hau, a massive drop.

In one study, lectins in soybeans were mostly eliminated when the beans were boiled for only 5 to 10 minutes (15).

It makes no sense to avoid legumes because of lectin activity in raw legumes. People don’t eat raw legumes, they are always cooked first.

Bottom Line: Cooking at high temperatures effectively eliminates lectin activity from foods like legumes, making them perfectly safe to eat.

 

Cooking is not the only way to degrade lectins in foods.

Soaking or sprouting seeds and grains helps to eliminate lectins and other anti-nutrients (16, 17).

Fermenting the foods can also work, by allowing friendly bacteria to digest the anti-nutrients (18, 19, 20).

This is why traditionally prepared whole grains are much healthier. Populations that traditionally ate grains usually treated them first with some form of fermentation.

Grains today may be more problematic because they are no longer prepared like they used to be, and are therefore higher in anti-nutrients.

Bottom Line: Soaking, sprouting and fermenting foods can eliminate lectins and other anti-nutrients, especially from grains.

It is true that dietary lectins are toxic in large doses, but humans don’t eat large doses.

The lectin-rich foods we consume, like grains and legumes, are almost always cooked in some way beforehand.

This leaves only a negligible amount of lectins, making these foods safe to eat for the majority of people.

People with autoimmune or digestive problems may respond well to a diet that excludes most lectins, including those from dairy, eggs and plants of the nightshade family, like potatoes.

However, the amounts in foods are probably way too low for this to be a real concern for otherwise healthy individuals.

Most of these lectin-containing foods are high in vitamins, minerals, fiber, antioxidants and all sorts of beneficial compounds.

The benefits of these healthy nutrients far outweigh the negative effects of trace amounts of lectins.

 

9 Evidence-Based Health Benefits of Kefir

Kefir is all the rage in the natural health community.

It is high in nutrients and probiotics, and is incredibly beneficial for digestion and gut health.

Many people consider it to be a healthier and more powerful version of yogurt.

Here are 9 health benefits of kefir that are supported by research.

Kefir is a fermented drink, traditionally made using cow’s milk or goat’s milk.

It is made by adding kefir “grains” to milk.

These are not grains in the conventional sense, but cultures of yeast and lactic acid bacteria that resemble a cauliflower in appearance.

Over a period of 24 hours or so, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir.

Then the grains are removed from the liquid, and can be used again.

This is what kefir (jar) and kefir grains (spoon) look like:

 

So basically, kefir is the drink, but kefir grains are the “starter kit” that you use to produce the drink.

Kefir originated from parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, which means “feeling good” after eating (1).

The lactic acid bacteria turn the lactose in the milk into lactic acid, so kefir tastes sour like yogurt, but has a thinner consistency.

A 175 ml (6 oz) serving of milk kefir contains (2, 3):

Protein: 6 grams.Calcium: 20% of the RDA.Phosphorus: 20% of the RDA.Vitamin B12: 14% of the RDA.Riboflavin (B2): 19% of the RDA.Magnesium: 5% of the RDA.A decent amount of vitamin D.

This is coming with about 100 calories, 7-8 grams of carbs and 3-6 grams of fat, depending on the type of milk that is used.

Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits (1).

Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir.

Bottom Line: Kefir is a fermented milk drink, cultured from kefir grains. It is a rich source of calcium, protein and B-vitamins.

 

Some microorganisms can have beneficial effects on health when ingested (4).

Known as probiotics, these microorganisms can influence health in numerous ways, including digestion, weight management and mental health (5, 6, 7).

Yogurt is the best known probiotic food in the Western diet, but kefir is actually a much more potent source.

Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich and diverse probiotic source.

Other fermented dairy products are made from far fewer strains, and don’t contain any yeasts.

Bottom Line: Kefir contains about 30 different microorganisms, making it a much more potent source of probiotics than other fermented dairy products.

 

Certain probiotics in kefir are believed to protect against infections.

This includes the probiotic Lactobacillus kefiri, which is unique to kefir.

Studies show that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter Pylori and E. coli (8, 9).

Kefiran, a type of carbohydrate present in kefir, also has antibacterial properties (10).

Bottom Line: Kefir contains the probiotic Lactobacillus kefiri, and the carbohydrate kefiran, both of which can protect against harmful bacteria.

Osteoporosis (“porous” bones) is characterized by deterioration of bone tissue, and is a massive problem in Western countries.

 

It is especially common among elderly women, and dramatically raises the risk of fractures.

Ensuring an adequate calcium intake is one of the most effective ways to improve bone health, and slow the progression of osteoporosis (11).

Kefir made from full-fat dairy is not only a great source of calcium, but also vitamin K2. This nutrient plays a central role in calcium metabolism, and supplementing with it has been shown to reduce the risk of fractures by as much as 81% (12, 13).

Recent animal studies have shown that kefir can increase calcium absorption by bone cells. This leads to improved bone density, which should help prevent fractures (14).

Bottom Line: Kefir made from dairy is an excellent source of calcium. In the case of full-fat dairy, it also contains vitamin K2. These nutrients have major benefits for bone health.

 

Cancer is one of the world’s leading causes of death.

It occurs when there is an uncontrolled growth of abnormal cells in the body, such as a tumor.

The probiotics in fermented dairy products are believed to inhibit tumor growth by reducing formation of carcinogenic compounds, as well as by stimulating the immune system (15).

This protective role has been demonstrated in several test tube studies (16, 17).

One study found that kefir extract reduced the number of human breast cancer cells by 56%, compared with only 14% for yogurt extract (18).

However, take all of this with a grain of salt, as this is far from being proven in living, breathing humans.

Bottom Line: Some test tube and animal studies have shown that kefir can inhibit the growth of cancer cells. This has not been studied in people.

 

Probiotics such as kefir can help restore the balance of friendly bacteria in the gut.

This is why they are highly effective for many forms of diarrhea (19, 20).

There is also a lot of evidence that probiotics and probiotic foods can help with all sorts of digestive problems (5)

This includes irritable bowel syndrome (IBS), ulcers caused by H. pylori infection, and various others (21, 22, 23, 24).

For this reason, kefir may be useful if you have problems with digestion.

Bottom Line: Probiotics like kefir can treat several forms of diarrhea. They can also lead to major improvements in various digestive diseases.

 

Regular dairy foods contain a natural sugar called lactose.

Many people, especially adults, are unable to break down and digest lactose properly. This condition is called lactose intolerance (25).

The lactic acid bacteria in fermented dairy foods (like kefir and yogurt) turn the lactose into lactic acid, so these foods are much lower in lactose than milk.

They also contain enzymes that can help break down the lactose even further.

Because of this, kefir is generally well tolerated by people with lactose intolerance, at least when compared to regular milk (26).

Also keep in mind that it is possible to make kefir that is 100% lactose free, by using coconut water, fruit juice or some other non-dairy fluid.

Bottom Line: The lactic acid bacteria have already pre-digested the lactose in kefir. People with lactose intolerance can often eat kefir without problems.

 

Allergic reactions are caused by inflammatory responses against harmless environmental substances.

People with an over-sensitive immune system are more prone to allergies, which can provoke conditions like asthma.

In animal studies, kefir has been shown to suppress inflammatory responses related to allergy and asthma (27, 28).

Human studies are need to better explore these effects.

 

The last one is not a health benefit, but important nonetheless.

If you are unsure about the quality of store-bought kefir, then you can easily make it at home yourself.

Combined with some fresh fruit, it makes one of the healthiest and tastiest desserts I have ever come across.

You can buy kefir grains in some health food stores and supermarkets.

It is also available on Amazon (see here), with hundreds of reviews, testimonials and tips from real customers.

There are some good blog posts and videos on how to make kefir, but the process is very simple:

Once it starts to look clumpy, it is ready. Then you gently strain out the liquid, which leaves behind the original kefir grains.

Now put the grains in a new jar with some milk, and the process starts all over again.

Delicious, nutritious and highly sustainable.

Remedies for Losing Weight

20 Delicious High-Protein Foods (No. 1 and 3 Are Best)

People argue about carbs, fats, and everything in between.

However, almost everyone agrees that protein is important.

Eating plenty of protein has numerous benefits.

It can help you lose weight (especially belly fat), and increase your muscle mass and strength, to name a few (1, 2).

The recommended daily intake (RDI) is 46 grams for women, and 56 grams for men (3).

However, many health and fitness experts believe that we need much more than that.

Here is a list of 20 delicious foods that are high in protein.

 

Whole eggs are among the healthiest and most nutritious foods on the planet.

They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of.

Whole eggs are high in protein, but egg whites are almost pure protein.

Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories (4).

 

Almonds are a popular type of tree nut.

They are loaded with important nutrients, including fiber, vitamin E, manganese and magnesium.

Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories (5).

Pistachios (13% of calories) and cashews (11% of calories).

 

Chicken breast is one of the most popular protein-rich foods.

If you eat it without the skin, the majority of the calories in it come from protein.

Chicken breast is also very easy to cook, and tastes delicious if you do it right.

Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories (6).

 

Oats are among the healthiest grains on the planet.

They are loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.

Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories (7).

 

Cottage cheese is a type of cheese that tends to be very low in fat and calories.

It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients.

Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories (8).

Parmesan cheese (38% of calories), swiss cheese (30%), mozzarella (29%) and cheddar (26%).

Greek yogurt, also called strained yogurt, is a very thick type of yogurt.

 

It tastes delicious, has a creamy texture, and is high in many nutrients.

Protein content: Non-fat greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories (9).

Just make sure to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.

Regular full-fat yogurt (24% of calories) and kefir (40%).

 

Milk is highly nutritious, but the problem is that a huge percentage of the world’s adults are intolerant to it.

However, if you tolerate milk and enjoy drinking it, then milk can be an excellent source of high-quality protein.

Milk contains a little bit of almost every single nutrient needed by the human body.

It is particularly high in calcium, phosphorus and riboflavin (vitamin B2).

Protein content: 21% of calories. 1 cup of whole milk contains 8 grams of protein, with 149 calories (10).

 

Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium.

Broccoli is also loaded with various bioactive nutrients believed to help protect against cancer.

Calorie for calorie, it is high in protein compared to most vegetables.

Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories (11).

 

Lean beef is very high in protein, and also tastes delicious.

It is loaded with highly bioavailable iron, vitamin B12 and numerous other nutrients.

Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories (12).

If you’re on a low-carb diet, feel free to eat fatty cuts of beef instead of lean beef.

 

Tuna is a very popular type of fish.

It is low in both fat and calories, so what we’re left with is mostly just protein.

Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids.

Protein content: 94% of calories, in tuna canned in water. A cup (154) contains 39 grams of protein, with only 179 calories (13).

 

Quinoa is a seed/grain that is currently among the world’s most popular superfoods.

It is high in many vitamins, minerals and fiber, and is loaded with antioxidants.

Quinoa has numerous health benefits.

Protein content: 15% of calories. One cup (185 g) of cooked quinoa contains 8 grams, with 222 calories (14).

When you’re pressed for time and unable to cook, a whey protein supplement can come in handy.

 

Whey is a type of high-quality protein from dairy foods, shown to be very effective at building muscle mass, and may help with weight loss.

Protein content: Varies between brands, can go over 90% of calories, with 20-50 grams of protein per serving.

 

Lentils are a type of legume.

They are high in fiber, magnesium, potassium, iron, folate, copper, manganese and various other nutrients.

Lentils are among the world’s best sources of plant-based protein, and are an excellent food for vegetarians.

Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories (15).

Soybeans (33% of calories), chickpeas (19%) and kidney beans (24%).

 

Ezekiel bread is different from most other breads.

It is made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.

Compared to most breads, ezekiel bread is very high in protein, fiber and various nutrients.

Protein content: 20% of calories. 1 slice contains 4 grams, with 80 calories (16).

 

Pumpkins contain edible seeds called pumpkin seeds.

They are incredibly high in many nutrients, including iron, magnesium and zinc.

Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories (17).

Flax seeds (12% of calories), sunflower seeds (12%) and chia seeds (11%).

 

Turkey breast is similar to chicken breast in many ways.

It consists mostly of protein, with very little fat and calories. It also tastes delicious.

Protein content: 70% of calories. One 3 ounce (85 g) serving contains 24 grams, with 146 calories (18).

 

Fish is incredibly healthy, for various reasons.

It is loaded with various important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids.

Protein content: Highly variable. Salmon is 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories (19).

 

Shrimp is a type of seafood.

It is low in calories, but loaded with various nutrients, including selenium and vitamin B12.

Like fish, shrimp also contains plenty of omega-3 fatty acids.

Protein content: 90% of calories. A 3 ounce (85 g) serving contains 18 grams, with only 84 calories (20).

 

The Brussels sprout is another high-protein vegetable, related to broccoli.

It is very high in fiber, vitamin C and other nutrients.

Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories (21).

 

Peanuts are incredibly delicious.

They are high in protein, fiber, magnesium and many studies show that they can help you lose weight.

Peanut butter is also high in protein, just make sure not to eat too much as it is quite “more-ish.”

Protein content: 16% of calories. One ounce (28 g) contains 7 grams, with 159 calories (22).

The importance of eating enough protein can not be overstated.

It is the simplest, easiest and most delicious way to lose weight and have a better looking body. Period.

Remedies for Losing Weight

27 Health and Nutrition Tips That Are Actually Evidence-Based

There is a lot of confusion when it comes to health and nutrition.

People, even qualified experts, often seem to have the exact opposite opinions.

However, despite all the disagreements, there are a few things that are well supported by research.

Here are 27 health and nutrition tips that are actually based on good science.

Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods (1).

For this reason, when you drink soda, you end up eating more total calories (2, 3).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems (4, 5, 6, 7).

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar (8).

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients (9).

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease (10, 11, 12).

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism (13).

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (14).

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need, even leading to addiction in some people (15).

They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

Coffee has been unfairly demonized. The truth is that it’s actually very healthy.

Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases (16, 17, 18, 19, 20, 21).

Pretty much everyone agrees that fish is healthy.

This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients (22).

Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression (23, 24, 25).

The importance of getting enough quality sleep can not be overstated.

It may be just as important as diet and exercise, if not more.

Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance (26, 27, 28, 29).

What’s more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults (30).

The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the “forgotten organ.”

These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity (31, 32).

A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria (33, 34).

Drinking enough water can have numerous benefits.

One important factor, is that it can help boost the amount of calories you burn.

According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day (35, 36).

The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44% (37).

Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.

The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer (38).

So, eat your meat, just don’t overcook or burn it.

When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin (39, 40).

An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better (41, 42).

Back in the day, most people got their vitamin D from the sun.

The problem is that most people don’t get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.

According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin (43).

If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.

This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer (44, 45, 46, 47, 48, 49, 50).

 

Vegetables and fruits are the “default” health foods, and for good reason.

They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases (51, 52).

Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.

Protein is particularly important for weight loss, and works via several different mechanisms (53).

A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking (54, 55, 56, 57).

Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels (58, 59).

Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.

It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health (60, 61, 62).

If you’re a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.

If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.

Extra virgin olive oil is the healthiest fat on the planet.

It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation (63, 64, 65).

Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes (66, 67).

Added sugar is the single worst ingredient in the modern diet.

Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health (68).

A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer (69, 70, 71, 72, 73).

Not all carbs are created equal.

Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.

Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases (74, 75, 76, 77, 78).

The “war” on saturated fat was a mistake.

It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease (79, 80, 81, 82).

New studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease (83, 84).

Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.

It also leads to massive improvements in metabolic health, including improved insulin sensitivity (85, 86).

The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.

Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (87, 88, 89, 90).

It is best to avoid them like the plague.

There are many incredibly healthy herbs and spices out there.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits (91, 92, 93, 94).

You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

Social relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well.

Studies show that people who are close with friends and family are healthier and live much longer than those who are not (95, 96, 97).

The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter.

This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients.

Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet (98).

Basically, anything that increases your awareness of what you are eating is likely to help you succeed.

I personally track everything I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.

Not all body fat is equal.

It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease (99, 100).

For this reason, your waist size may be a much stronger marker for your health than the number on the scale.

Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat (101, 102, 103, 104).

This article lists 6 evidence-based ways to lose belly fat.

Diets are notoriously ineffective, and rarely work well in the long term.

In fact, “dieting” is one of the strongest predictors for future weight gain (105).

Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect of better food choices and improved metabolic health.

Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”

It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people (106).

Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease (107).

What we’re left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.

Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.

Remedies for Losing Weight

Does All Disease Really Begin in The Gut? The Surprising Truth

“All disease begins in the gut.” – Hippocrates

Hippocrates, the father of modern medicine, was a wise man.

Much of his wisdom, which is now over 2000 years old, has stood the test of time.

The quote above is one of them.

Obviously, not all disease begins in the gut. For example, this does not apply to genetic diseases.

However, there is evidence that many chronic metabolic diseases do, in fact, begin in the gut.

This has a lot to do with the different gut bacteria residing in our digestive tracts, as well as the integrity of the gut lining (1).

According to numerous studies, unwanted bacterial products called endotoxins can sometimes “leak” through and enter the bloodstream (2).

When this happens, our immune system recognizes these foreign molecules and mounts an attack against them, resulting in a chronic inflammatory response (3).

This diet-induced inflammation may trigger insulin resistance (driving type 2 diabetes), leptin resistance (causing obesity), fatty liver disease, and has been strongly linked to many of the world’s most serious diseases (4, 5, 6).

Keep in mind that this is an area of research that is rapidly developing. No clear answers have been discovered yet, and chances are that the science will look completely different in a few years.

Just to make sure that we’re all on the same page, I want to briefly explain what inflammation is.

I’m not going to get into much detail, because inflammation is extremely complicated.

It involves dozens of cell types and hundreds of different signalling molecules, all of which communicate in immensely complex ways.

 

Put simply, inflammation is the response of the immune system to foreign invaders, toxins or cell injury.

The purpose of inflammation is to affect the function of immune cells, blood vessels and signalling molecules, to initiate an attack against foreign invaders or toxins, and begin repair of damaged structures.

We’re all familiar with acute (short-term) inflammation.

For example, if you get bitten by a bug, or hit your big toe on the doorstep, then you will become inflamed.

The area will become red, hot and painful. This is inflammation at play.

Inflammation is generally considered to be a good thing. Without it, pathogens like bacteria and viruses could easily take over our bodies and kill us.

However, there is another type of inflammation that may be harmful, because it is inappropriately deployed against the body’s cells (7).

This is a type of inflammation that is active all the time, and may be present in your entire body. If is often called chronic inflammation, low-grade inflammation, or systemic inflammation (8).

For example, your blood vessels (like your coronary arteries) may be inflamed, as well as structures in your brain (9, 10).

It is now believed that chronic, systemic inflammation is one of the leading drivers of some of the world’s most serious diseases (11).

This includes obesity, heart disease, type 2 diabetes, metabolic syndrome, Alzheimer’s disease, depression and numerous others (12, 13, 14, 15, 16).

However, it is not known exactly what causes the inflammation in the first place.

Bottom Line: Inflammation is the response of the immune system to foreign invaders, toxins and cell injury. Chronic inflammation, involving the entire body, is believed to drive many killer diseases.

 

There are many trillions of bacteria in the gut, collectively known as the “gut flora” (17).

Some of these bacteria are friendly, others are not.

What we do know is that the number and composition of gut bacteria can greatly affect our health, both physical and mental (18).

Some of the bacteria in the gut contain compounds called lipopolysaccharides (LPS), also known as endotoxins (19).

These are large molecules that are found in the cell walls of bacteria called gram-negative bacteria (20).

These substances can cause an immune reaction in animals. During an acute bacterial infection, they can lead to fever, depression, muscle pains and even septic shock in serious cases (21).

However, what isn’t as well known is that sometimes these substances can “leak” from the gut and into the bloodstream, either constantly or right after meals (22, 23).

When this happens, the endotoxins activate immune cells via a receptor called toll-like receptor 4, or TLR-4 (24, 25).

The amounts are too small to cause symptoms of an infection (fever, etc), but the amounts are large enough to stimulate a chronic inflammatory response, which may wreak havoc over time (years, decades).

Increased gut permeability, often termed “leaky gut,” may therefore be the key mechanism behind diet-induced chronic inflammation.

When endotoxin levels in the blood increase up to levels that are 2-3 times higher than normal, this condition is known as “metabolic endotoxemia” (26).

The endotoxins may either be carried into the blood circulation along with dietary fat, or they may leak past the tight junctions that are supposed to prevent unwanted substances from getting across the gut lining (27, 28).

Bottom Line: Some bacteria in the gut contain cell wall components called lipopolysaccharides (LPS), or endotoxins. These substances can leak into the body and trigger an inflammatory response.

Many of the studies on endotoxemia have injected endotoxins into the bloodstream of test animals and humans.

These studies have shown that this leads to rapid onset of insulin resistance, a key feature of the metabolic syndrome and type 2 diabetes (29).

This also leads to immediate increase in inflammatory markers in the blood, indicating that an inflammatory response has been activated (30).

Interestingly, studies have also shown that an unhealthy diet can cause endotoxin levels in the blood to go up.

 

Most of these studies were done in test animals, but there are a few human studies as well.

According to one human study, comparing a “Western” diet to a “prudent” low-fat diet (31):

“Placing 8 healthy subjects on a Western-style diet for 1 month induced a 71% increase in plasma levels of endotoxin activity (endotoxemia), whereas a prudent-style diet reduced levels by 31%.”

There are also numerous studies in test animals, suggesting that a long-term “high fat” diet can cause endotoxemia, and resultant inflammation, insulin resistance, obesity and metabolic disease (26, 32, 33).

Numerous human studies have also shown that endotoxin levels increase after eating an unhealthy meal. This has been observed with pure cream, and both high-fat and moderate-fat meals (22, 34, 35, 36, 37).

Most of the “high fat” diets/meals also contained refined carbohydrates and processed ingredients, so these results should not be generalized to a low-carb, real food based diet that includes plenty of fiber.

Some researchers believe that refined carbohydrates increase endotoxin-producing bacteria, as well as gut permeability, exerting a “double hit” of endotoxin exposure (38).

There is also a long-term study in monkeys showing that a diet high in refined fructose can cause this (39).

Gluten, via its effects on a signalling molecule called zonulin, may also increase gut permeability (40, 41).

At the end of the day, exactly which part of the diet causes endotoxemia is currently unknown.

It appears to be multifactorial, involving both dietary components and the different bacteria that reside in the gut, as well as numerous other factors.

Bottom Line: Studies in both animals and humans have shown that an unhealthy diet can increase the amount of endotoxins found in the bloodstream, which may be driving metabolic disease.

Unfortunately, inflammation is incredibly complex, and the way it is linked to diet is just beginning to be explored.

No single dietary agent has been identified, and chances are that it is the “totality” of the diet and lifestyle that affects it.

I wish I could provide a list of foods to eat, or foods and ingredients to avoid, or supplements to take. But the science simply isn’t there yet.

Your best bet is to live a healthy lifestyle, with plenty of exercise and good sleep.

A real food based diet with plenty of prebiotic fiber is critical, with an emphasis on minimizing processed junk foods.

A probiotic supplement may also be useful, and some studies show that probiotics can help reduce endotoxemia and the resulting inflammation (42).

Probiotic foods, like yogurt with active or live cultures, kefir and sauerkraut, may also help.

At the end of the day, inflammation caused by bacterial endotoxins may be the “missing link” between an unhealthy diet, obesity and all the chronic metabolic diseases that are killing us by the millions.

Remedies for Losing Weight