Myth 1: You can not eat seeds, nuts, or food containing seeds and nuts
Fact: While in the past they have said that seeds and nuts should not be a part of a diet for someone with diverticulosis, or other digestive issues, new studies have shown that is not the case! Nuts and seeds provide fiber which is important for your gut health and promotes regular bowels. Including nuts and seeds are a beneficial way of reaching your fiber intake which varies by age and gender, 21-38g of fiber per day. They are also high in omega-3 fatty acids which are anti-inflammatory and protects from heart disease. So go nuts and enjoy your favorite seeds and nuts! Well not too nuts, still practice portion control as they are high in healthy fats. According to MyPlate Guidelines ½ ounce of nuts and seeds are equivalent to 1 oz of protein.
Myth 2: Detoxify/cleanse your liver with _______ product
Fact: Did you know that your liver is responsible for over 500 functions, one of them being removing waste/toxins! So you can say detox is one of them and trust me your liver is great at doing what it is supposed to do without the need of a ‘detox pill/powder/supplement’ Plus it is the only organ that can regenerate, meaning that if we drink water, change our eating, and exercise habits our liver can reverse some damage that has been caused. Many of those detox products in the market are made from a mixture of fruits and vegetables regardless which should be enough to let you know that if we eat a mixture of fruits and vegetables, which are full of vitamins, minerals, and antioxidants, we can reap their benefits. Not to mention it is much cheaper to buy whole fruits and veggies than most of those ‘detox’ products AND there is enough evidence to know that including them in our diet is beneficial. So please stop wasting your money on these products when your liver is free.
Myth 3: If I have IBS I can eat gluten-free bread
With IBS we want to avoid consuming foods that are high in FODMAP carbohydrates. FODMAPs are an acronym for the carbohydrates that are difficult for people with IBS to digest (fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols). Individuals with celiac disease or non-celiac gluten sensitivity should avoid gluten because they can’t properly digest it. Gluten is a protein found in foods containing wheat, barley, or rye. There may be products, like bread, that are gluten- free (remember it's a protein!) but still contain the oligosaccharide– fructan, a FODMAP carbohydrate. So gluten-free does not equate low FODMAP. If you have IBS eating gluten-free bread can still trigger your symptoms, which is why reading the label is super important!
If you need help making a plan or do not know where to begin with your diet, our weight loss clinic can help! Feel free to call our office to meet with our Registered San Diego Dietitian at (619) 382-3315.