One of my favourite topics… I incorporate an anti-inflammatory approach with many of my clients to help combat the low level inflammation that is associated with many chronic diseases. However, I see a ton of misinformation and misleading product claims around anti-inflammatory diets, so I wanted to set the record straight. An anti-inflammatory diet can help to combat chronic low-level inflammation that is associated with many health conditions including obesity, PCOS, CVD and diabetes. The foundation of an anti-inflammatory diet is high intake of omega-3 fatty acids and polyphenols (a type of beneficial plant chemical or antioxidant). An anti-inflammatory diet can help to reestablish hormonal balance and lead to satiety (feeling full and satisfied), instead of experiencing constant hunger and cravings. A diet rich in colorful, nonstarchy vegetables contributes adequate amounts of polyphenols to reduce inflammation. An anti-inflammatory diet is high in fiber and MedicGLP Online antioxidants, and low in pro-inflammatory foods such as red meat, added sugars and processed foods.

Diets high in fat, particularly saturated fat, have been associated with increased inflammation and weight gain and therefore saturated fat intake should be reduced. ️An abundant and diverse gut microbiota is associated with positive health benefits and lower long-term weight gain. ️An association also exists between low bacterial richness and increased low-grade inflammation and weight management supplement gain over time. Essentially, gut health refers to an abundant (lots of bacteria) and diverse (lots of different types of bacteria) gut microbiome. And how do we promote gut health? Primarily through eating a plant-focused high fiber diet containing plenty of prebiotic and fermented foods. Consider adding a prebiotic supplement such as inulin, which has been associated with reduced inflammation and improved satiety and weight loss. Inulin feeds Bifidobacterium, a healthy bacteria that is associated with reduced levels of inflammation! A probiotic supplement may be beneficial as well in certain cases, although probiotics have only demonstrated significant benefit in certain populations (i.e. IBS).

Consider working with a Registered Dietitian who is experienced in anti-inflammatory diets to determine whether nutrient supplementation is beneficial for you, and at what dose! Inulin: a prebiotic that is associated with reducing inflammation and weight, as well as improving glucose balance. Polyphenols are a type of beneficial plant chemical (phytochemical) that provide antioxidants and other health benefits. Omega-3 fatty acids are a type of polyunsaturated fat and essential fatty acid, meaning that our body does not make them and therefore we must consume them in our diets. Unlike other fats, omega-3 fatty acids are biologically active and have important roles in processes such as inflammation and blood clotting. Unfortunately, consumption of omega-3s in most North American diets is very low despite it’s established benefits in cardiovascular disease and combating inflammation. The three main omega-3 fatty acids are ALA, DHA and EPA. ALA is mostly found in plant sources, whereas EPA and DHA are mostly found in animal foods. ALA is the most common source of omega-3’s in your diet, however, it needs to be converted into EPA or DHA before it can be utilized by the body. Unfortunately, the conversion process is very inefficient - less than 10% is converted! ALA that is not converted to EPA or DHA is stored or used as energy like other fats. You may want to consider an DHA/EPA supplement (algae) if you are plant-based.

Science continues to prove that the old adage "you are what you eat" is profoundly true. This is because you have trillions of microorganisms living in your gut, which are directly responsible for nearly every aspect of your health. These microbes make up what’s called your "gut microbiota." They are especially influential in determining your likelihood of gaining excessive weight, becoming obese, and developing obesity-related diseases like diabetes, heart disease, and premature death. The gut microbiome (the expressed genes of your gut microbiota) plays a major role in your metabolism through energy production, storage, and expenditure. So, it’s no surprise that science has found a strong connection between gut microbiome imbalance and metabolic syndrome. Yikes! If you have the wrong mix of microbes, it could be making it tough for you to get your health on track! Did you know: Scientists can actually look at your gut microbiome composition and tell with 90% accuracy if you are obese or lean. That’s pretty impressive, isn’t it?

1. Unable to lose weight and keep it off? 2. Struggling to fight cravings? 3. Sick of starving yourself for weight loss? 4. Baffled as to why no diet seems to really work for you? Depending on the composition of your gut microbiome, your microbes can either boost your health or weigh you down (figuratively and literally). The good news is this: You have control over these little guys with every bite you eat. Diet has the power to change the landscape of your gut microbiome. So, if you’ve tried multiple diets and can’t seem to get the results you want, it’s time to look into your gut microbiome.Will You Lose Weight Naturally on an Individualized Diet? If you’ve been struggling to lose weight and keep it off - it could be your gut microbiome. While Viome doesn’t guarantee weight loss, it has been an exciting result many of our customers have reported. "Fiona’s update day 37!