6 Foods that Can Wreak Havoc on Your Gut
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How to fix it: If you can't imagine cooking without garlic and onions but your digestive tract is begging you to stop, try Shah's trick of simmering them in olive oil to infuse it with their flavors (the fructans don't leach out into the oil) and then cooking with the oil instead.
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How to fix it: Limiting your consumption of saturated fats can help keep this bacteria at normal levels. The American Heart Association recommends that healthy individuals get no more than 7 percent of their daily calories from saturated fat (roughly 16 grams of saturated fat on a 2,000-calorie-a-day diet), while people with high cholesterol should cap it at 5 to 6 percent of their daily calories (11 to 13 grams). Just in case you need another reason to adopt a more plant-based diet, consider that subjects on the meat-bonanza meal plan also reported less regularity in their bowel movements while following it.
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How to fix it: If you find that your stomach doesn't feel so great after you get your morning caffeine-and-fake-sugar fix, use small amounts of actual sugar instead.
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How to fix it: The galactans in beans and lentils can be at least partially removed by soaking them uncooked in water overnight then cooking them with a fresh batch of water, because the galactans get pulled out during the initial soak, says Shah. "My patients have far less gas and bloating when they prepare beans and lentils this way."
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How to fix it: If you find that cottage and ricotta don't sit well with you, try snacking on low-lactose options like brie, feta and mozzarella. Hard cheeses like cheddar, parmesan and Swiss are also fair game, as they're low in lactose too. Just remember that when it comes to sensitivity to cheese (or any food that's high in FODMAPs), the amount that you're eating makes a difference, so try cutting back on your portion sizes before cutting out a food entirely.
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How to fix it: Moderate drinking, meaning 1 drink per day for women, according to the Dietary Guidelines for Americans, is your best bet for avoiding the potential negative effects of alcohol.