Ask the nutritionist

Good health is fundamentally rooted in the gut. To address the demand for evidence-based knowledge regarding nutrition, we have initiated the article series ”Ask the nutritionist”. In this recurring format, we continuously compile responses to your inquiries concerning the gut microbiota, gastrointestinal health, and the anti-inflammatory diet.

The responses are formulated by Mari Levin, a nutritionist with extensive experience in clinical nutrition. Mari has collaborated with SuperSynbiotics for a significant period and is the specialist behind our recipes. As an expert in anti-inflammatory nutrition and gut health, she analyses your questions with objective, concrete explanations.

 

Question

I have suffered from IBS for several years and have now been diagnosed with a neurological disorder. Could this originate from my gut?

Nutritionist’s Answer

The human body consists of interconnected systems that continuously interact. Gut health, alongside an anti-inflammatory diet and lifestyle, serves as a powerful foundation for supporting overall health and reducing chronic inflammation. Chronic inflammation can be driven by nutrient-poor processed foods, an unbalanced lifestyle, and persistent stress, contributing to various health conditions.

It is important to note that stress and the nervous system play a significant role as contributing factors in IBS, directly linking to gut health through the gut-brain axis.

We always recommend consulting your physician, as we cannot provide medical advice or clinical diagnoses.

 

Question

I would like to reduce, or preferably eliminate, gluten from my diet. How can I taper off gradually rather than removing it overnight?

Nutritionist’s Answer

Begin by replacing gluten-containing products with nutrient-dense alternatives that you enjoy, such as fresh berries or other whole foods. Observe how your body and digestive system respond when you abstain from gluten for a short period and subsequently reintroduce it. If you experience bloating, brain fog, reduced energy, or gastrointestinal discomfort upon reintroduction, these observations provide a clear, personal baseline that makes it easier to make informed dietary choices.

 

Question

I have followed an anti-inflammatory diet for several years, but I find it challenging to prepare suitable afternoon and evening snacks on stressful days. Do you have recommendations for nutritious options on the go?

Nutritionist’s Answer

Maintaining stable energy levels throughout the day starts with lunch. Ensuring an adequate intake of protein, healthy fats, and dietary fiber (such as vegetables) during midday meals promotes satiety and supports blood sugar regulation, which in turn reduces cravings driven by glucose fluctuations.

Additionally, taking a short walk in the fresh air when experiencing stress or fatigue can help reset your focus. It is also beneficial to ensure proper hydration, as thirst is frequently mistaken for energy deficits.

Nutritious snack options:

• 2 boiled eggs
• Raw vegetables served with hummus
• 1 small avocado
• Fresh fruit accompanied by mixed nuts
• A slice of seed crispbread
• Homemade seed bars

If you bring a packed lunch, another practical approach is to reserve approximately one-quarter of the meal to consume during the late afternoon.

 

Question

”Hello Mari, I am a vegetarian and experience difficulties in developing muscle strength. I am a female, aged 64. Thank you in advance for your input.”

Response from the Nutritionist

It is vital to engage in resistance training regularly, approximately two to three days per week. And to ensure an adequate intake of dietary protein. Proteins function as the structural building blocks of the body and are essential for muscle synthesis.

Aim to include a protein source with every meal and to vary the different sources within your vegetarian diet, such as utilising diverse types of lentils and beans. This variation is necessary to ensure the consumption of all essential amino acids required by the body. Which can necessitate more meticulous planning when adhering to a strict vegetarian diet.

Examples of complete or high-quality vegetarian protein sources include tofu, tempeh, edamame beans, various lentils and beans, quinoa, amaranth, and nuts. If your diet includes eggs, they constitute a highly nutritious and high-quality source of protein.

 

Question

”Could you provide recommendations for dietary options that counteract constipation?”

Response from the Nutritionist

To optimise bowel function and counteract constipation, focus should be directed toward the following physiological factors:

• Fluid intake: Ensure an adequate consumption of water distributed evenly throughout the day, approximately two to three litres.
• Dietary fibre: Consume a sufficient quantity of fibre to support the digestive system. Excellent sources include raw vegetables, beans, lentils, chia seeds, flaxseeds, prunes, pears, raspberries, peaches, oats, sesame seeds, asparagus, white cabbage, figs, onions, coconut, and pineapple. Please note that an increased fibre intake necessitates a concurrent increase in fluid intake, otherwise the fibre can have an adverse, compounding effect on constipation.
• Physical activity: Maintain movement throughout the day. Even shorter walks stimulate intestinal peristalsis.

In cases of recurrent symptoms, it is also beneficial to review your daily dietary habits to identify and subsequently reduce the consumption of any elements contributing to the constipation. Furthermore, it is important to consider whether you are currently taking any medication, as constipation is a prevalent side effect of certain pharmaceutical preparations.