{
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  "sourcesContent": ["import{jsx as e,jsxs as t}from\"react/jsx-runtime\";import{ComponentPresetsConsumer as i,Link as n}from\"framer\";import{motion as a}from\"framer-motion\";import*as o from\"react\";import{Youtube as r}from\"https://framerusercontent.com/modules/NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js\";export const richText=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Boost Your Mental Health with Anti-Inflammatory Herbs and Spices\"}),/*#__PURE__*/e(\"p\",{children:\"Herbs and spices are not just flavor enhancers\u2014they're powerful allies for your mental health. This article explores:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The science behind anti-inflammatory herbs and spices\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Top herbs and spices for mental well-being\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Practical tips and recipes to incorporate them into your diet\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Polyphenols in herbs and spices have potent antioxidant properties\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"They support gut health, which is linked to better mental health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Fresh herbs are more potent, but dried versions still offer benefits\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Cilantro, parsley, turmeric, and ginger are some top anti-inflammatory options\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Adding herbs and spices to everyday meals can significantly boost your nutrition\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Ready to spice up your life and improve your mental health? Discover easy ways to incorporate these powerful plant compounds into your daily diet.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth information on each herb and spice, plus delicious recipe ideas]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"various herbs and red berries\",className:\"framer-image\",height:\"1424\",src:\"https://framerusercontent.com/images/WVfGeMkkwozkvPm4lPM1KHr0M.jpg?scale-down-to=1024\",style:{aspectRatio:\"4288 / 2848\"},width:\"2144\"}),/*#__PURE__*/e(\"p\",{children:\"Rather than focusing on why each of the herbs and spices below should be included in your routine, it will be much more helpful to describe some ways how to get them in! In this article, we make recommendations for how to include more anti-inflammatory herbs and spices into your routine, and some recipes to go along with it!\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"The recipes below will help you get the best fiber for gut health and reduce chronic inflammation. This article will also provide the scientific rationale behind anti-inflammatory eating.\"}),/*#__PURE__*/e(\"p\",{children:\"First and foremost, fresh herbs are more potent than dried herbs in terms of nutrition. Dried herbs contribute flavor but don\u2019t provide the full antioxidant benefit. However, having fresh herbs can be inconvenient since they can be expensive and tend to spoil quickly. So don\u2019t buy too many and let them spoil in your fridge.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"It might be best to chop fresh herbs and store them in a glass container (make sure to dry them off with a paper towel before storing them). Buy one or two at a time and rotate through them for the full range of benefits. If you are using dried herbs, make sure they have not been sitting in your cabinet for years! Add fresh herbs at the end of cooking to get a richer flavor and use dried herbs in dishes that are cooked longer. Note: some herbs can be frozen and added to soups, stews, and dressings.\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"The Science of Herbs and Spices for Mental Health\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"The importance of polyphenolic compounds for mental health cannot be overstated. \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Polyphenols\"})}),\" are organic compounds that can donate electrons to scavenge free radical oxidants (unstable atoms which can damage cells) in the body, hence the term \u201Cantioxidant.\u201D One important category of polyphenols includes flavonoids, which have begun to receive considerable attention in combating inflammatory processes associated with depression [1].\"]}),/*#__PURE__*/t(\"p\",{children:[\"One potential pathway is through reducing processes by which inflammation can travel to the brain, known as \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/the-blood-brain-barrier-and-neuroinflammation\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"neuroinflammation\"})}),\". There are several pathways linking the gut and brain (i.e., the \u201Cgut-brain axis\u201D) that may be involved in connecting nutrition and mental health. Food\u2019s effect on the brain is finally beginning to get the attention it deserves!\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"Mechanistic pathways by which flavonoids and other polyphenols can be neuroprotective start in the gut. These phytonutrient compounds are the next frontier in prebiotics [2]. In conjunction with a high-fiber diet, these biologically active compounds support the presence of beneficial gut bacteria [3,4] and can modulate the immune system [5]. The molecular basis by which plant polyphenols may benefit neurodegenerative pathologies such as Alzheimer\u2019s and Parkinson\u2019s has recently been reviewed elsewhere [6].\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"strong\",{children:\"Top Anti-Inflammatory Herbs and Spices\\xa0\"})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Cilantro\"}),/*#__PURE__*/t(\"p\",{children:[\"A flavor that people love or hate (generally, those that dislike cilantro have a genetic variation that promotes the perception of a soapy taste, so it\u2019s nothing personal). Fresh cilantro can spoil quickly, so use it in large amounts and put it everywhere: salads, soups, and even sandwiches (yes, you can put herbs in sandwiches). Eat the leaves and stems. Cilantro can also be juiced. One great way to use this herb is to make Mexican-style black beans with cheese and hot sauce and top them with loads of fresh cilantro. Cilantro is key to delicious salsa! \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Cilantro-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some recipes with cilantro\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Parsley\"}),/*#__PURE__*/t(\"p\",{children:[\"This is another herb that can be added to nearly anything. This herb can also be juiced. Or make a salad with cilantro, parsley, various microgreens, and skip the lettuce altogether! Parsley can be used to create a pesto, infused into olive oil, and in most cooked vegetables dishes. Have you tried parsley on roasted potatoes yet? \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Parsley-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some recipes with parsley\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Dill\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Fresh dill weed is packed with a tangy flavor but may be less versatile than cilantro and parsley. A small amount can go a long way and is good to use as a garnish or in sauces. Many people associate this herb with pickles and the unique flavor of homemade ranch. To store longer, keep dill in a jar or glass of water (like flowers). \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Dill-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our recipes with dill\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Mint\"}),/*#__PURE__*/t(\"p\",{children:[\"Mint adds a fresh, fruity, and aromatic flavor to foods and tea. This should be a staple in your fridge. Both peppermint and spearmint go great in fruit salads, yogurt, and especially smoothies! Have you had a mint smoothie yet? Mint is well known for its use in tea and can even be eaten alone as an herbal remedy for an upset stomach (it can calm the digestive tract and alleviate indigestion, gas, and cramps). \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Mint-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our recipes with mint\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Basil\"}),/*#__PURE__*/t(\"p\",{children:[\"This herb is in the mint family and is packed with antioxidants. It is delicious in a Caprese salad with tomato and mozzarella, or pesto sauce. It has a distinct and sharp flavor and is most well-known for its use in Italian and Mediterranean cuisine. Like most herbs, it can be chopped finely and added to salads, sandwiches, and grain dishes. It is also delicious in chilis and soups. Is it time to work basil into your routine? \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Basil-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our recipes with basil\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Oregano\"}),/*#__PURE__*/t(\"p\",{children:[\"This herb has a robust flavor and adds fiber to your dietary intake. It can be more intense when used dried rather than fresh. Oregano is a staple in Spanish cuisine and can also be enjoyed in salads or desserts. Oregano pairs well with tomatoes. It is also from the mint family, providing potent antioxidant benefit. Oregano has increased in popularity in recent years due to oregano oil, which may have antimicrobial properties, but we suggest using fresh (or dried) oregano in your home-cooked meals! Be careful because too much can make a dish bitter. \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Oregano-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our recipes with oregano\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Thyme\"}),/*#__PURE__*/t(\"p\",{children:[\"A relative to oregano, thyme is also in the mint family and is indigenous to the Mediterranean region. Fresh thyme may not always be available in stores, but it can be bought frozen. If you cannot find (or store) thyme sprigs, it is perfectly acceptable to substitute dried. Much like oregano, its essential oil may contain antimicrobial properties. Are you ready to start sprinkling some fresh thyme leaves onto your dishes? \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Thyme-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our recipes with thyme\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Rosemary\"}),/*#__PURE__*/t(\"p\",{children:[\"A fragrant herb with needle-like leaves that is also part of the mint family, rosemary is most well-known for its addition to beef and lamb dishes. The fragrant scent given off by rosemary will make your house feel like a home! In Mexico, rosemary is sometimes burned to ward off mosquitos. This herb is best consumed in small doses (don\u2019t juice it!). \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Rosemary-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our recipes with rosemary\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Sage\"}),/*#__PURE__*/t(\"p\",{children:[\"This flavorful herb is also part of the mint family. It has a savory, slightly peppery flavor with a lemony zest and appears in many European dishes. This is another herb that may create a bitter taste if used too heavily. Have you tried cooking with sage yet? \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Sage-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our recipes with sage\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Ginger\"}),/*#__PURE__*/t(\"p\",{children:[\"A root rather than an herb that goes great with Asian-inspired dishes and packs a punch! Ginger contains compounds called gingerols that have incredibly potent anti-inflammatory properties. Ginger can be used fresh, dried, powdered, or as an oil or juice. We highly recommend adding fresh ginger to vegetable juices. The flesh should be moist and firm, not dry and stringy. Ginger is known for its potential to alleviate nausea and morning sickness, as well as treat chronic indigestion. Fresh ginger tea is a real treat! \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Ginger-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our recipes with ginger\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Turmeric\"}),/*#__PURE__*/t(\"p\",{children:[\"Turmeric has been used in some parts of the world for thousands of years as a medicinal spice. It contains curcumin, a powerful anti-inflammatory compound supported by high-quality studies showing benefits for the body and brain [7]. Much like ginger, turmeric packs a punch and should be used sparingly in most dishes. For the full benefits, curcumin should be consumed with black pepper, which contains piperine, enhancing its absorption significantly [8]. Curcumin is also fat-soluble, which means it\u2019s good to consume with fats for maximum absorption. Are you ready to add fresh turmeric to your dishes? \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Turmeric-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our turmeric recipes\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Cinnamon\"}),/*#__PURE__*/t(\"p\",{children:[\"The inner bark of a tropical evergreen tree is a household favorite for oatmeal, smoothies, or homemade ginger tea. Cinnamon may help improve some people\u2019s insulin sensitivity, which in turn improves blood sugar regulation [9]. Most importantly, cinnamon is delicious. Look for Cinnanomum verum, which translates to \u201Ctrue cinnamon\u201D if you can find it! You can even throw a cinnamon stick into your water to improve the taste and get some of the benefits. \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Cinnamon-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our indulgent recipes with cinnamon\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Cayenne\"}),/*#__PURE__*/t(\"p\",{children:[\"A chili pepper with a moderately hot, spicy flavor thanks to a compound called capsaicin. We recognize that not everyone loves spicy foods, but cayenne can be used in small amounts. Cayenne peppers are especially rich in provitamin A carotenoids and vitamin C, as well as flavonoids. Cayenne can be consumed fresh but is most often consumed in a powder or in hot sauce. Cayenne powder can add a lot of flavor to your food without the need for added salt. \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Cayenne-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our recipes with cayenne\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Cumin\"}),/*#__PURE__*/t(\"p\",{children:[\"A spice with a rich, full-bodied, and earthy flavor that is part of the parsley family. Goes great in soups, stews, corn, and Mexican and Indian dishes. Cumin is available as whole seeds or as powder. If you are looking to fall in love with your home-cooked meals, this is undoubtedly a staple to have! \",/*#__PURE__*/e(n,{href:\"https://docs.wisemindnutrition.com/HerbsSpices/WMN-Cumin-Recipes.pdf\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Peruse some of our recipes with cumin\"})}),\".\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Summary\"}),/*#__PURE__*/t(\"p\",{children:[\"If you\u2019re looking for how to eat an anti-inflammatory diet, look no further! Herbs and spices are a potent source of nutrition for depression, anxiety, and addiction recovery, and may help offset some of the biological ramifications of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/trauma-inflammation-and-allostatic-load\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"trauma.\"})}),\" We're committed to giving you all the tools you need to step into a new chapter with grace!\\xa0\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Ali S, Corbi G, Maes M, Scapagnini G, Davinelli S. Exploring the Impact of Flavonoids on Symptoms of Depression: A Systematic Review and Meta-Analysis. Antioxidants. 2021;10(11):1644.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Nazzaro F, Fratianni F, Feo VD, Battistelli A, Cruz AGD, Coppola R. Polyphenols, the new frontiers of prebiotics. Adv Food Nutrition Res. 2020;94:35\u201389.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Mar\\xedn L, Migu\\xe9lez EM, Villar CJ, Lomb\\xf3 F. Bioavailability of Dietary Polyphenols and Gut Microbiota Metabolism: Antimicrobial Properties. Biomed Res Int. 2015;2015:1\u201318.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Aravind SM, Wichienchot S, Tsao R, Ramakrishnan S, Chakkaravarthi S. Role of dietary polyphenols on gut microbiota, their metabolites and health benefits. Food Res Int. 2021;142:110189.\"}),/*#__PURE__*/e(\"p\",{children:\"5. Yahfoufi N, Alsadi N, Jambi M, Matar C. The Immunomodulatory and Anti-Inflammatory Role of Polyphenols. Nutrients. 2018;10(11):1618.\"}),/*#__PURE__*/e(\"p\",{children:\"6. Leri M, Scuto M, Ontario ML, Calabrese V, Calabrese EJ, Bucciantini M, et al. Healthy Effects of Plant Polyphenols: Molecular Mechanisms. Int J Mol Sci. 2020;21(4):1250.\"}),/*#__PURE__*/e(\"p\",{children:\"7. Hewlings SJ, Kalman DS. Curcumin: A Review of Its\u2019 Effects on Human Health. Foods. 2017;6(10):92.\"}),/*#__PURE__*/e(\"p\",{children:\"8. Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas P. Influence of Piperine on the Pharmacokinetics of Curcumin in Animals and Human Volunteers. Planta Med. 1998;64(04):353\u20136.\"}),/*#__PURE__*/e(\"p\",{children:\"9. Wang J, Wang S, Yang J, Henning SM, Ezzat-Zadeh Z, Woo S-L, et al. Acute Effects of Cinnamon Spice on Post-prandial Glucose and Insulin in Normal Weight and Overweight/Obese Subjects: A Pilot Study. Frontiers Nutrition. 2021;7:619782.\"})]});export const richText1=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"Medium Quality\",url:\"https://youtu.be/JX8D5EXz-2A\"})})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Food Synergy - The Power of Whole Foods for Optimal Nutrition\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the concept of food synergy and the importance of whole foods in nutrition. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The limitations of reductionist approaches in nutrition research\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The benefits of whole foods over isolated nutrients\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The concept of food synergy and its impact on health\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Reductionist nutrition research often focuses on isolated nutrients rather than whole foods\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Whole foods provide synergistic health benefits that cannot be replicated by supplements\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Food synergy involves the interaction of various food components for optimal health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"The gut microbiome plays a crucial role in the benefits of whole foods\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:'Promotes a \"food first\" approach to nutrition'})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the importance of whole foods over dietary supplements\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Recognizes the role of food synergy in achieving optimal mental health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Supports the use of supplements as complementary to a whole foods diet\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Advocates for nutrition research that focuses on whole foods and dietary patterns\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes by highlighting the superiority of whole foods over dietary supplements, attributing this to food synergy. It emphasizes Wise Mind Nutrition's commitment to using food-based nutrition to improve mental health, with supplements playing a supportive role when necessary.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed explanations of food synergy, examples of whole food benefits, and comprehensive references to scientific studies on nutrition]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"The Case for Eating Whole Foods\"}),/*#__PURE__*/e(\"p\",{children:\"In the field of nutrition, there has traditionally been a \u201Cdeficiency mindset\u201D where efforts to identify deficiencies are followed by efforts to correct those deficiencies using those specific nutrients. Historically, this mindset has proven effective when widespread essential vitamin and mineral deficiencies stem from a lack of access to a balanced diet and have thus been addressed through public health initiatives such as fortification and enrichment. More recently, public health nutrition strategies that focus on single nutrients have led to a flourishing supplement industry, which is unregulated and highly controversial [1,2]. \"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Reductionism in Nutrition\"}),/*#__PURE__*/e(\"p\",{children:\"One of the biggest pitfalls in our understanding of how nutrition interacts with human biology is born from reductionistic approaches that aim to describe complex phenomena in terms of their individual (or reduced) parts. Reductionist research focuses on partial pathways rather than the whole system over time [3]. It appears that this focus on isolated nutrients rather than foods is in many ways counterproductive [4].\"}),/*#__PURE__*/e(\"p\",{children:\"From an economic standpoint, it does make sense why so much nutrition research has been conducted this way. Controlled trials aim to investigate the effects of individual nutrients rather than whole foods because whole foods cannot be patented (into a proprietary blend) and repackaged, whereas individual nutrients can. Efforts to isolate compounds and identify their effects have great potential for high-impact discovery as well as profitability.\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Whole Grains and Whole Fruits\"}),/*#__PURE__*/t(\"p\",{children:[\"Take for example the difference between whole grain and refined grain. The benefits of whole grain accrue when all edible parts of the grain (bran, germ, endosperm) are combined into a fiber matrix that includes all its inherent phytochemicals (e.g., \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"polyphenols\"})}),\") [5]. Adding supplemental fiber back into the refined grain will not achieve the same result.\"]}),/*#__PURE__*/e(\"p\",{children:\"Another example of reductionism in nutrition would be identifying beta-carotene (the precursor to vitamin A) as the important antioxidant in cantaloupe and thereby emphasizing (or studying) beta-carotene supplements over the consumption of the whole fruit. There are hundreds (if not thousands) of other health-promoting compounds in cantaloupe. It turns out these compounds work in concert with each other to confer health benefits (often referred to as a phytonutrient profile).\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"The phytonutrients in these foods can be more than additive, making them synergistic. Combining food across different categories (e.g., adding cashew butter to the cantaloupe) contributes complexity to quantifying these effects. Research has shown that combining specific foods across different categories is more likely to result in synergistic antioxidant activity than combinations within the same food group [6].\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Food Synergy: The Optimal Nutrition Approach\"}),/*#__PURE__*/t(\"p\",{children:[\"For mental health and nutritional psychology, we need to switch our focus from achieving adequate nutrition to achieving optimal nutrition. One way forward may be through a better understanding of food synergy, or the notion that combining whole foods in their natural form is biologically superior to reductionistic approaches that stack individual nutrients on top of one another. \",/*#__PURE__*/e(\"strong\",{children:\"Food synergy is the non-random mixture of food constituents that operate in concert to confer health benefits over time\"}),\" [4].\"]}),/*#__PURE__*/t(\"p\",{children:[\"One mechanism for these synergistic effects may be through the gut microbiota. We know that the food we eat is not just food for our bodies\u2014it is also food for the microbes living inside our bodies. Research has shown that \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/gut-health-and-bacterial-diversity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"beneficial gut bacteria\"})}),\" thrive from our consumption of dietary fibers, foods rich in polyphenols (and other phytonutrients), and in the context of a broad range of vitamins and minerals present in the food [7\u201310]. The more we understand the interaction between our biology and the biological processes of the microbes that live inside us, the better we will discern which combinations of foods (rather than supplements) best promote health.\"]}),/*#__PURE__*/e(\"p\",{children:\"Meanwhile, the reductionistic philosophy of looking at single compounds with single effects is suitable for the motives of food and supplement companies but not so great for human health. The advent of vitamin- and mineral-fortified foods have given consumers the impression that these compounds by themselves are what matters. However, the synergistic effects of vitamins, minerals, phytochemicals, and fiber in combination contribute to health. Decades of research have shown no long-term benefit of supplementation compared to eating a well-balanced diet. Therefore, nutrition research should focus more strongly on foods and on dietary patterns than on individual nutrients [4].\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Whole Foods Based Nutrition\"}),/*#__PURE__*/e(\"p\",{children:\"In summary, whole food is superior to dietary supplements, which may be due to food synergy. The mantra of \u201Cfood first\u201D is our primary goal at Wise Mind Nutrition: using food-based nutrition to improve mental health. Dietary supplements can be helpful on the journey to optimal mental health or can be beneficial additions once dietary patterns improve. We are committed to getting you there, one bite at a time!\\xa0\\xa0\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Giustina A, Adler RA, Binkley N, Bollerslev J, Bouillon R, Dawson-Hughes B, et al. Consensus statement from 2nd International Conference on Controversies in Vitamin D. Rev Endocr Metab Dis. 2020;21(1):89\u2013116.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Yang C, Shi X, Xia H, Yang X, Liu H, Pan D, et al. The Evidence and Controversy Between Dietary Calcium Intake and Calcium Supplementation and the Risk of Cardiovascular Disease: A Systematic Review and Meta-Analysis of Cohort Studies and Randomized Controlled Trials. J Am Coll Nutr. 2019;39(4):352\u201370.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Jacobs DR, Tapsell LC, Temple NJ. Food Synergy: The Key to Balancing the Nutrition Research Effort. Public Health Rev. 2011;33(2):507\u201329.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Jacobs DR, Tapsell LC. Food synergy: the key to a healthy diet*. P Nutr Soc. 2013;72(2):200\u20136.\"}),/*#__PURE__*/e(\"p\",{children:\"5. Jacobs DR, Steffen LM. Nutrients, foods, and dietary patterns as exposures in research: a framework for food synergy. Am J Clin Nutrition. 2003;78(3):508S-513S.\"}),/*#__PURE__*/e(\"p\",{children:\"6. Wang S, Zhu F, Meckling KA, Marcone MF. Antioxidant Capacity of Food Mixtures Is Not Correlated with Their Antiproliferative Activity Against MCF-7 Breast Cancer Cells. J Med Food. 2013;16(12):1138\u201345.\"}),/*#__PURE__*/e(\"p\",{children:\"7. Dingeo G, Brito A, Samouda H, Iddir M, Frano MRL, Bohn T. Phytochemicals as modifiers of gut microbial communities. Food Funct. 2020;\"}),/*#__PURE__*/e(\"p\",{children:\"8. Berding K, Carbia C, Cryan JF. Going with the grain: Fiber, cognition, and the microbiota-gut-brain-axis. Exp Biol Med. 2021;153537022199578.\"}),/*#__PURE__*/e(\"p\",{children:\"9. Aravind SM, Wichienchot S, Tsao R, Ramakrishnan S, Chakkaravarthi S. Role of dietary polyphenols on gut microbiota, their metabolites and health benefits. Food Res Int. 2021;142:110189.\"}),/*#__PURE__*/e(\"p\",{children:\"10. Williamson G. The role of polyphenols in modern nutrition. Nutrition Bulletin. 2017;42(3):226\u201335.\"})]});export const richText2=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: Omega-3 Fatty Acids for Brain Health and Mental Wellness\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the benefits of omega-3 fatty acids for brain health and mental well-being. Key takeaways include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Omega-3s are essential fatty acids that must be obtained from diet or supplements\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"EPA and DHA are the two main forms of omega-3s with health benefits\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Omega-3s show promise in improving various mental health conditions\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key points:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Best sources: seafood, walnuts, flaxseeds, chia seeds, and algae supplements\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Recommended intake: at least 1.5g of combined EPA and DHA daily\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"EPA may be more beneficial for mental health than DHA\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Omega-3s may help with ADHD, substance use disorders, borderline personality disorder, depression, and anxiety\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article emphasizes the importance of quality supplements and proper storage. It also notes that while omega-3s are beneficial, they should be part of a broader anti-inflammatory diet approach for optimal mental health.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth scientific explanations and specific recommendations for omega-3 supplementation]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Foods rich in omega-3 and fatty acids\",className:\"framer-image\",height:\"1290\",src:\"https://framerusercontent.com/images/McMzKt1VMmV7ryyfvbOe0H5idlI.jpg?scale-down-to=1024\",style:{aspectRatio:\"4928 / 2580\"},width:\"2464\"}),/*#__PURE__*/e(\"p\",{children:\"Omega-3 fatty acids are polyunsaturated fatty acids that have been popularized in the form of fish oil supplementation. Seafood remains the best source of omega-3, but other sources include walnuts, flaxseeds, and chia seeds. Omega-3 is considered essential because the body cannot produce these compounds from other lipid structures, therefore, they must be obtained from food or supplements. Algae supplements are becoming popular as plant sources of omega-3 among those who choose not to consume fish or don\u2019t enjoy it.\"}),/*#__PURE__*/e(\"p\",{children:\"Omega-3 has received considerable attention for its anti-inflammatory properties (through eicosanoid pathways), however, it has not lived up to its hype in preventing cardiovascular disease [1]. Comprehensive reviews of the available data have suggested that the protective effect of omega-3 on cardiovascular outcomes increases with dosage [2]. Importantly, it may be the ratio of omega-3 to omega-6 that matters most, which is not easy to control in long-term clinical trials. It is critical to remember that the observable effects of omega-3 are largely dependent on the outcome measure used, and other control measures in the study.\"}),/*#__PURE__*/e(\"p\",{children:\"Inconsistencies in the medical literature have left many clinicians and consumers confused. Many trials have been conducted on various chronic conditions, but research has shifted focus toward mental health outcomes.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Does Omega-3 Have an Impact on Mental Health?\"}),/*#__PURE__*/e(\"p\",{children:\"Before answering, let us cover some of the basics so you know what to look for. In fish oil supplements or other non-marine sources of omega-3 (e.g., flax oil) one can expect to see milligram counts for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the essential and sought-after omega-3 compounds that confer health benefits, particularly if one is deficient. Many research studies have tried to determine which fatty acid is more beneficial, and the findings are mixed. Some evidence suggests that EPA by itself is protective of cardiovascular health, whereas combined EPA+DHA had no effect [3]. Meanwhile, DHA may be more beneficial for brain health and cognitive function, particularly throughout childhood and adolescence [4].\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Which Form of Omega-3 is More Important for Mental Health?\"}),/*#__PURE__*/e(\"p\",{children:\"EPA is converted to DHA in the body, yet many experts agree that both should be present in supplemental form. When looking to add omega-3 nutrition, make sure you are getting at least 1.5g (1,500mg) of EPA and DHA combined, and do not be fooled by supplements that offer grams or milligrams of total oil rather than total EPA and DHA content. For example, 3g of fish oil does not mean 3g of EPA/DHA. Some products have higher concentrations of EPA/DHA than others. This is generally one way to evaluate the quality of the product.\"}),/*#__PURE__*/t(\"p\",{children:[\"Deficiencies in omega-3 have been linked to aggressive behaviors, impulsivity, and attention deficit hyperactivity disorder (ADHD) [5,6]. Deficiencies have also been implicated in increasing vulnerability to alcohol and drug use disorders. Supplementation appears helpful in reducing \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/the-blood-brain-barrier-and-neuroinflammation\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"neuroinflammation\"})}),\" [7,8]. Omega-3 fatty acids are often recommended in the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/nutrition-in-recovery-from-substance-use-disorders\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"nutritional management of substance use disorders\"})}),\", and in \u201Clifestyle medicine\u201D \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/anxiety-and-lifestyle-medicine\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"approaches for anxiety disorders\"})}),\". This concept of using the diet for anxiety management is becoming increasingly popular.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"Marine-based omega-3 supplementation show promise in improving symptoms of borderline personality disorder (BPD) [9]. Higher intakes of omega-3 have been linked to decreased risk for depressive symptoms [10,11]. It appears that EPA is more responsible for this effect [12]. Investigators who have described similar links between omega-3 and anxiety propose that DHA does not readily cross the blood-brain barrier compared to EPA [13]. While DHA is critical for brain health, EPA is a precursor and, therefore may be the more important ingredient in supplementation.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Summary\"}),/*#__PURE__*/e(\"p\",{children:\"More research is needed to identify the optimal type and dose of omega-3 supplementation for various mental health conditions. In the meantime, our recommendation of at least 1.5g (1,500mg) of EPA and DHA combined is sound. Currently, it is hard to know the optimal ratio of EPA:DHA for behavioral health, and it likely varies from person to person based on individual conversion capacity. The best practice is to favor higher amounts of EPA rather than DHA. Supplementation plus regular intake of fatty fish, walnuts, flaxseed, and chia should do the trick! Also, storage of supplementation is critical: avoid heat and light, and never use supplements that have expired\u2014your brain will thank you!\"}),/*#__PURE__*/t(\"p\",{children:[\"Welcome to the wonderful world of nutritional psychiatry, where food, supplements, and nutraceuticals are used to improve mental health symptoms. It is not imperative to eliminate ultra-processed foods but it is important to focus on anti-inflammatory eating by consuming a diet high in \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"polyphenols\"})}),\" and omega-3 fatty acids. Reducing inflammation can be done through the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/the-mediterranean-diet-primary-tenets\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Mediterranean Diet\"})}),\" and we can teach you the steps to move in that direction. Meanwhile, the most important thing is to eat in a way that is sustainable to you and culturally appropriate. You can always incorporate principles into your current nutrition regimen and see how it impacts your quality of life.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ, et al. Omega\u20103 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Db Syst Rev. 2020;2020(3):CD003177.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Bernasconi AA, Wiest MM, Lavie CJ, Milani RV, Laukkanen JA. Effect of Omega-3 Dosage on Cardiovascular Outcomes An Updated Meta-Analysis and Meta-Regression of Interventional Trials. Mayo Clin Proc. 2021;96(2):304\u201313.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Nicholls SJ, Lincoff AM, Garcia M, Bash D, Ballantyne CM, Barter PJ, et al. Effect of High-Dose Omega-3 Fatty Acids vs Corn Oil on Major Adverse Cardiovascular Events in Patients at High Cardiovascular Risk. Jama. 2020;324(22):2268\u201380.\"}),/*#__PURE__*/e(\"p\",{children:\"4. DiNicolantonio JJ, O\u2019Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020;12(8):2333.\"}),/*#__PURE__*/e(\"p\",{children:\"5. Meyer BJ, Byrne MK, Collier C, Parletta N, Crawford D, Winberg PC, et al. Baseline omega-3 index correlates with aggressive and attention deficit disorder behaviours in adult prisoners. Plos One. 2015;10(3):e0120220.\"}),/*#__PURE__*/e(\"p\",{children:\"6. Bozzatello P, Brignolo E, Grandi ED, Bellino S. Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data. J Clin Medicine. 2016;5(8):67.\"}),/*#__PURE__*/e(\"p\",{children:\"7. Darcey VL, Serafine KM. Omega-3 Fatty Acids and Vulnerability to Addiction: Reviewing Preclinical and Clinical Evidence. Curr Pharm Design. 2020;26(20):2385\u2013401.\"}),/*#__PURE__*/e(\"p\",{children:\"8. Shi Z, Peng S, Peng Z, Qin M, Huang L, Zhao B, et al. Targeting neuroinflammation, the therapeutic potential of omega-3 PUFAs in substance abuse. Nutrition. 2020;83:111058.\"}),/*#__PURE__*/e(\"p\",{children:\"9. Karaszewska DM, Ingenhoven T, Mocking RJT. Marine Omega-3 Fatty Acid Supplementation for Borderline Personality Disorder: A Meta-Analysis. J Clin Psychiatry. 2021;82(3).\"}),/*#__PURE__*/e(\"p\",{children:\"10. Madison AA, Belury MA, Andridge R, Renna ME, Shrout MR, Malarkey WB, et al. Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Mol Psychiatr. 2021;1\u20139.\"}),/*#__PURE__*/e(\"p\",{children:\"11. Park S-J, Lee D-K, Kim B, Na K-S, Lee C-H, Son Y-D, et al. The Association between Omega-3 Fatty Acid Intake and Human Brain Connectivity in Middle-Aged Depressed Women. Nutrients. 2020;12(8):2191.\"}),/*#__PURE__*/e(\"p\",{children:\"12. Liao Y, Xie B, Zhang H, He Q, Guo L, Subramaniapillai M, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl Psychiat. 2019;9(1):190.\"}),/*#__PURE__*/e(\"p\",{children:\"13. Polokowski AR, Shakil H, Carmichael CL, Reigada LC. Omega-3 fatty acids and anxiety: A systematic review of the possible mechanisms at play. Nutritional Neuroscience. 2018;1\u201311.\"})]});export const richText3=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"Medium Quality\",url:\"https://youtu.be/_d08v4INVnE\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Protein for Optimal Mental Health - Finding the Right Balance\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the complex relationship between protein consumption and mental health. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The importance of protein for brain function and neurotransmitter production\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The debate between plant-based and animal-based protein sources\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The role of amino acids in mental health\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Both plant and animal proteins can support mental health, but overall diet quality is crucial\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Amino acids from proteins are essential for neurotransmitter production\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"High-quality protein can help reduce sugar cravings and stabilize blood sugar\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Plant-based diets may require careful planning to avoid nutrient deficiencies\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Recommends a balanced approach to protein intake, considering individual needs\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Suggests aiming for 20-30 grams of protein at each meal as a general guideline\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the importance of combining protein intake with a diet rich in plant foods\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Encourages personalized protein strategies to optimize mental wellness\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that while protein is essential for brain health, the optimal source and amount can vary between individuals. It stresses the importance of a nuanced approach to protein consumption, taking into account overall diet quality and individual needs for mental health optimization.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed information on amino acids, the gut-brain connection, and full references to scientific studies on protein and mental health]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Collagen protein molecule\",className:\"framer-image\",height:\"2653\",src:\"https://framerusercontent.com/images/fCPHi38ltcBvW1Ttk89xLrMp8TQ.jpg?scale-down-to=1024\",style:{aspectRatio:\"9424 / 5307\"},width:\"4712\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:\"Understanding the links between protein consumption and mental health requires a very nuanced perspective of nutrition. Diets higher in protein can support optimal brain functioning and mental health. It is important, however, to discern between animal and plant sources of protein. Many individuals who consume high amounts of animal protein do so at the expense of plant foods.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Therefore, it is difficult for researchers to determine which factors in the Standard American Diet have more causal influence\u2014is it eating certain foods in excess or not eating enough of others? This is a typical pattern in the United States, which is why many have termed the Standard American Diet the \u201CSAD\u201D diet (in jest) because it can lead to low-grade inflammation and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/nutrition-and-depression\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"depressive symptoms.\"})})]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Plant-Based Versus Animal-Based Diets\"}),/*#__PURE__*/e(\"p\",{children:\"Studies across the globe have shown that animal but not plant protein intake, is associated with higher levels of psychological distress and risk for depression [1,2]. Such conclusions can lead some to believe that animal proteins are causal in poor mental health. However, it is more likely that a low intake of anti-inflammatory foods (e.g., fruits and vegetables) is associated with depression risk. A meta-analysis of ten studies (involving 227,852 participants) concluded that fruit and vegetable consumption is inversely associated with the risk of depression [3]. Meanwhile, other recent evidence suggests that compared to vegans, meat consumers experienced less depression and anxiety [4].\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"It is rarely a single nutrient or food group category that can be identified as a risk or protective factor, so the total diet needs to be examined in context (a plant-based diet can be a great diet for depression in some individuals). Other important nutrients for mental health include \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"polyphenols\"})}),\" and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/omega-3-fatty-acids-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"omega-3 fatty acids.\"})}),\"\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Amino Acids\"}),/*#__PURE__*/e(\"p\",{children:\"Protein is vital for mental health because proteins are built from amino acids, which play an essential role in the production of neurotransmitters. For example, the amino acid tyrosine is a precursor to dopamine, which is a catecholamine neurotransmitter involved in motivation, learning, and reward. Tryptophan is a precursor to serotonin, which is associated with feelings of well-being and happiness. In recent years, it has been discovered that the conversion of these amino acids into neurotransmitters is facilitated by gut microbiota [5].\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Taken together, it is critical to have both the amino acid precursors and an optimal gut environment for neurotransmitter production, although production of neurotransmitters in the gut does not always link directly to neurotransmitter activity in the brain. \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/the-gut-brain-axis\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Several pathways linking the gut and brain\"})}),\" need to be considered in a \u201Csystems thinking\u201D approach.\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Other Important Considerations\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Protein is also important for mental health because protein-rich diets can reduce sugar cravings. It has been shown that sugar intake from sweet foods and beverages harms long-term psychological health and that lower sugar intake may be associated with better psychological health [6]. High-quality protein from organic animal products, beans, nuts, seeds, and some whole grains (e.g., quinoa) can create high levels of satiety that offset cravings for high-glycemic carbohydrates. Protein can help stabilize blood sugar.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Diets that lack protein from animal sources, however, can be low in iron, leading to anemia. Anemia has been associated with fatigue, irritability, and low motivation. Suppose one is consuming only plant sources of protein. In that case, it is wise to consider supplementation or have routine labs performed to ensure that anemia does not occur. One can get all the protein they need from plant sources, but it does require a strategy to sustain peak mental wellness.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"Summary\"}),/*#__PURE__*/e(\"p\",{children:\"Adequate protein is essential for brain health. It provides building blocks for other compounds needed by the brain. Risks associated with consuming animal proteins can be offset by consuming high amounts of plant foods. Plant foods optimize the environment in the gut for the necessary conversion and utilization of amino acids. For individuals choosing not to consume animal products, protein intake can be adequate with the addition of protein powders and regular consumption of plant foods high in protein, such as beans.\\xa0\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"A reasonable goal is a minimum of 20-30 grams of protein at every meal, but one does not need to rely on the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/the-macrontrient-model\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"macronutrient model\"})}),\" to achieve this (rough estimates can work well). Many people thrive on much higher protein intakes, but because everyone is different, we avoid universal protein recommendations. At Wise Mind Nutrition, we aim to help you find the protein sources and amounts that will optimize your mental wellness and experience living on this earth! Our program can help reduce inflammation, improve your immune system and gut health, as well as reduce symptoms of depression, anxiety, addictions, ADHD, and trauma.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. D\u2019Cunha NM, Foscolou A, Tyrovolas S, Chrysohoou C, Rallidis L, Polychronopoulos E, et al. The association between protein consumption from animal and plant sources with psychological distress in older people in the Mediterranean region. Nutrition Heal Aging. 2020;5(4):273\u201385.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Zhang Y, Yang Y, Xie M, Ding X, Li H, Liu Z, et al. Is meat consumption associated with depression? A meta-analysis of observational studies. Bmc Psychiatry. 2017;17(1):409.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Liu X, Yan Y, Li F, Zhang D. Fruit and vegetable consumption and the risk of depression: A meta-analysis. Nutrition. 2016;32(3):296\u2013302.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Dobersek U, Teel K, Altmeyer S, Adkins J, Wy G, Peak J. Meat and mental health: A meta-analysis of meat consumption, depression, and anxiety. Crit Rev Food Sci. 2021;1\u201318.\"}),/*#__PURE__*/e(\"p\",{children:\"5. Aslam H, Green J, Jacka FN, Collier F, Berk M, Pasco J, et al. Fermented foods, the gut and mental health: a mechanistic overview with implications for depression and anxiety. Nutritional Neuroscience. 2018;1\u201313.\"}),/*#__PURE__*/e(\"p\",{children:\"6. Kn\\xfcppel A, Shipley MJ, Llewellyn CH, Brunner EJ. Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Sci Rep-uk. 2017;7(1):6287.\"})]});export const richText4=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/5FQpHWfwRNI\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Polyphenols - Nature's Mental Health Boosters\"}),/*#__PURE__*/e(\"p\",{children:\"Polyphenols are powerful plant compounds that can significantly benefit your mental health. This article explores:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"What polyphenols are and where to find them\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"How they interact with gut bacteria to improve mood\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The link between polyphenols and mental health\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Polyphenols are antioxidants found in colorful plant foods\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"They work synergistically with fiber to support gut and brain health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Organic produce may have higher polyphenol content\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Eating a variety of colorful fruits, vegetables, and herbs is the best way to increase intake\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Polyphenols show promise in treating depression and anxiety\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Ready to boost your mental health with nature's medicine? Discover how to incorporate more polyphenol-rich foods into your diet for better mood and overall well-being.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for in-depth scientific explanations and a comprehensive list of polyphenol-rich foods]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"What are Polyphenols?\"}),/*#__PURE__*/e(\"p\",{children:\"Let\u2019s start with defining polyphenols first. Polyphenols are naturally occurring organic compounds characterized by the presence of multiple units of phenol. A phenol compound is a stable six-carbon benzene ring that can donate an electron to scavenge free radicals, preventing oxidation (hence the term \u201Cantioxidant\u201D).\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Polyphenols and Eating Plant-Based Food\"}),/*#__PURE__*/t(\"p\",{children:[\"There is a synergistic interaction between the polyphenols and fibers that are abundant in plant foods [1]. Polyphenolic compounds are partly responsible for the hues in plants. Therefore, to consume a wide range of beneficial antioxidants, consuming foods from all different color categories is wise. Think of these colors as Mother Nature\u2019s way of saying, \u201C\",/*#__PURE__*/e(n,{href:\"https://www.youtube.com/watch?v=-lmlmkI3qpM\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"pick me!\"})}),\"\u201D\"]}),/*#__PURE__*/t(\"p\",{children:[\"Polyphenolic compounds can have complex and diverse chemical structures, including more specific categories such as tannins and flavonoids. These nutraceuticals offer a wide range of health benefits by reducing inflammatory processes, thereby improving \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/the-blood-brain-barrier-and-neuroinflammation\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"mood and mental health symptoms\"})}),\". This science has become a piece of the emerging \u201C\",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/nutrition-for-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"nutrition for mental health\"})}),\"\u201D puzzle. It has recently been shown that the transformation of polyphenols in the intestines is in part facilitated by microbiota metabolism [2]. Polyphenols act as fuel for the beneficial bacteria inside of guts.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Common Types of Polyphenols\"}),/*#__PURE__*/t(\"p\",{children:[\"The most common polyphenols are tannins, which are found in virtually all families of plants. Dark chocolate, tea, and berries are some of the best-known sources. \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/anti-inflammatory-herbs-and-spices\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Herbs and spices\"})}),\" (e.g., rosemary, sage, thyme, cumin, cinnamon) can also contain very high amounts of these anti-inflammatory molecules. Flavonoids have also received attention for their antioxidant properties. They are found in foods such as onions, scallions, grapes, and many others. Catechins are part of the flavonoid family and are abundant in green tea, which has several known health benefits (discussed below).\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Maximizing the Benefits of Polyphenols and Antioxidants\"}),/*#__PURE__*/t(\"p\",{children:[\"The amount and type of polyphenolic compounds in foods depend on their origin, ripeness, and how they were farmed, transported, stored, and prepared. The antioxidant potential of foods can quickly become compromised. While many aspects of food handling may be outside the average consumer\u2019s control, practices such as buying organic products are beneficial. Research indicates that organic agriculture (particularly fruits) produces slightly higher polyphenol content and antioxidant capacity [3]. \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/juicing-weighing-the-pros-and-cons\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Juicing\"})}),\" may also be one way to improve the intake of polyphenols, but might be best alongside a high-fiber meal that also has dietary fat.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Supplementing Polyphenols\"}),/*#__PURE__*/e(\"p\",{children:\"While supplements are indicated in some cases, the ideal situation would be to consume polyphenols in their natural state (i.e., with the food) [4]. Given what we now know about the role of gut microbiota in human health, the case for emphasizing real food is gaining traction. A diet comprised of ultra-processed and packaged foods is generally low in polyphenols, which may explain why individuals with low-quality diets generally have worse mental health, and why the transition to a whole-food plant-forward diet can improve mood. Instead of focusing on cutting out convenience foods, focus on adding anti-inflammatory foods!\\xa0\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Polyphenols for Mental Health\"}),/*#__PURE__*/t(\"p\",{children:[\"Polyphenols have been proposed as adjunctive treatments in psychiatric and neurodegenerative disorders, and trials are underway [5]. Animal studies have shown that phenolic extracts from parsley produce potent anxiolytic and antidepressant-like effects [6]. Findings contribute to the growing interest in the discipline of \u201Cphytomedicine\u201D which appears more popular outside of the US. More funding is needed to advance this field forward, but recent strides are being made with respect to \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/nutrition-and-depression\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"depression\"})}),\".\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"Epigallocatechin gallate (EGCG) is an abundant catechin polyphenol in green tea and has been studied for its neuroprotective effects [7]. The green tea amino acid L-theanine has also been shown to reduce stress and anxiety in people exposed to stressful conditions [8]. Multiple compounds in plant foods work synergistically to confer benefits. For this reason, isolating nutraceuticals and consuming them in the supplemental form will never outperform real food but will be the only way to isolate effects through controlled trials. From clinical experience, we have observed that individuals with lower polyphenolic intakes display higher tendencies for stress eating (comfort food).\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:\"How to Eat Anti-Inflammatory\"}),/*#__PURE__*/t(\"p\",{children:[\"Eating a wide range of fruits, vegetables, whole grains, beans, nuts, seeds, herbs, spices, and teas from a wide range of colors (and organic when possible) is the best way to maximize polyphenolic intake from the diet (known as \u201Cfoods for mood\u201D). These compounds work at the cellular level and are also involved in microbial processes that lead to the production of metabolites that interact with brain health, as well as reduce inflammation. Consumption of polyphenols in a food matrix that involves dietary fiber might prove to be the next frontier in the \u201Cnutrition for mental health\u201D revolution. \",/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition can personalize a program for you to boost your mood\"}),\" and walk you through the steps on how to include more polyphenol food groups into your daily diet.\\xa0\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"Here\u2019s a great list of foods to increase your daily intake of polyphenols [9]:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Fruits\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 34)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Apples\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"13px\",\"--framer-text-color\":\"rgb(34, 34, 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Loo YT, Howell K, Chan M, Zhang P, Ng K. Modulation of the human gut microbiota by phenolics and phenolic fiber\u2010rich foods. Compr Rev Food Sci F. 2020;19(4):1268\u201398.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Mar\\xedn L, Migu\\xe9lez EM, Villar CJ, Lomb\\xf3 F. Bioavailability of Dietary Polyphenols and Gut Microbiota Metabolism: Antimicrobial Properties. Biomed Res Int. 2015;2015:1\u201318.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Faller ALK, Fialho E. Polyphenol content and antioxidant capacity in organic and conventional plant foods. J Food Compos Anal. 2010;23(6):561\u20138.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Williamson G. The role of polyphenols in modern nutrition. Nutrition Bulletin. 2017;42(3):226\u201335.\"}),/*#__PURE__*/e(\"p\",{children:\"5. Morris G, Gamage E, Travica N, Berk M, Jacka F, O\u2019Neil A, et al. Polyphenols as adjunctive treatments in psychiatric and neurodegenerative disorders: efficacy, mechanisms of action, and factors influencing inter-individual response. Free Radical Bio Med. 2021;\"}),/*#__PURE__*/e(\"p\",{children:\"6. Es-safi I, Mechchate H, Amaghnouje A, Kamaly OMA, Jawhari FZ, Imtara H, et al. The Potential of Parsley Polyphenols and Their Antioxidant Capacity to Help in the Treatment of Depression and Anxiety: An In Vivo Subacute Study. Molecules. 2021;26(7):2009. 7. Khalatbary AR, Khademi E. The green tea polyphenolic catechin epigallocatechin gallate and neuroprotection. Nutr Neurosci. 2018;23(4):1\u201314.\"}),/*#__PURE__*/e(\"p\",{children:\"7. Khalatbary AR, Khademi E. The green tea polyphenolic catechin epigallocatechin gallate and neuroprotection. Nutr Neurosci. 2018;23(4):1\u201314.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"8. Williams JL, Everett JM, D\u2019Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, et al. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutrition Dordrecht Neth. 2019;1\u201312.\"}),/*#__PURE__*/e(\"p\",{children:\"9. P\\xe9rez-Jim\\xe9nez J, Neveu V, Vos F, Scalbert A. Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. Eur J Clin Nutr. 2010;64(S3):S112\u201320.\"})]});export const richText5=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"TLDR: The Gut-Brain Axis - A Complex Communication Network\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the intricate connections between the gut and brain, known as the gut-brain axis. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The bidirectional communication between the gut and brain\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Various pathways involved in the gut-brain axis\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The role of gut bacteria in mental health and behavior\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:'The gut is often considered a \"second brain\" due to its complex nervous system'})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Multiple systems are involved in gut-brain communication, including the autonomic nervous system, neuroendocrine system, and immune system\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Diet is a critical modifying factor of the microbiota-gut-brain axis\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Gut bacteria can influence mood, food intake, and even addiction-related behaviors\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the importance of diet in maintaining a healthy gut-brain axis\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Promotes a lifestyle medicine approach based on Mediterranean Diet principles\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Encourages increasing fiber intake for better gut and mental health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Supports integrating nutrition into mental health care models\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that understanding and nurturing the gut-brain axis through proper nutrition can have significant benefits for mental health and overall well-being. It highlights the need for personalized approaches to nutrition that consider individual gut-brain dynamics.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed explanations of the various pathways in the gut-brain axis, their implications for mental health, and full references to scientific studies]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"women holding gut and brain in distress\",className:\"framer-image\",height:\"1639\",src:\"https://framerusercontent.com/images/RxnH9SKrLkuY3S5fd4oiWwY74.jpg?scale-down-to=1024\",style:{aspectRatio:\"4917 / 3278\"},width:\"2458\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"p\",{children:\"Most people understand the idea that what you eat affects how you feel. Less people, however, are aware of the bi-directional communication between their gut and brain, known as the \u201Cgut-brain axis\u201D. In the past fifteen years, thousands of studies on the microbiome (the collective genome of all microorganisms living in us and on us) have led researchers to conclude that the gut should be considered a \u201Csecond brain.\u201D How is that even possible? What exactly is it? In this article, we dive into the various pathways and make connections to certain presentations of depression.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Once upon a time, most people thought of bacteria primarily as threatening agents of infection, but evidence suggests many species are actually \u201Cfriends with benefits\u201D [1]. Several pounds of bacteria that live inside our gastrointestinal tract are sufficiently active enough to be considered a separate organ (albeit one invisible to the human eye). Fascinating right?\"}),/*#__PURE__*/e(\"p\",{children:\"Bacteria are partially responsible for the established links between the gut and the brain, though other important pathways exist. The gut-brain axis is a bidirectional link between the central nervous system (which includes the brain and spinal cord) and the enteric nervous system (which governs the function of the gastrointestinal [GI] tract and is part of the autonomic nervous system). The gut-brain axis involves complex crosstalk across several systems:\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Autonomic Nervous System (ANS)\"}),/*#__PURE__*/e(\"p\",{children:\"The ANS includes a sympathetic arm (known for its role in \u201Cfight or flight\u201D) and a parasympathetic arm (known for its role in \u201Crest and digest\u201D). The vagus nerve is the longest nerve in the ANS and the most direct route between the gut and the brain. It is involved in the parasympathetic arm via afferent (transmits impulses from peripheral organs to the central nervous system) and efferent (communicates the opposite way) signaling pathways, creating a complex bidirectional communication network along nerve cells.\"}),/*#__PURE__*/e(\"p\",{children:\"The enteric nervous system governs the function of the GI tract and is part of the ANS. Scientific advances in our understanding of the enteric nervous system are partially responsible for the development of the term \u201Csecond brain\u201D around 2010.\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Neuroendocrine System\"}),/*#__PURE__*/e(\"p\",{children:\"The hypothalamic-pituitary-adrenal [HPA] axis coordinates adaptive responses against stress, including activation of memory and emotional centers in the brain, and finally impacting cortisol output from the adrenals (which sit right above the kidneys). This process feeds back into the brain to create an ongoing self-surveillance network important for various stress-related disorders (and may help explain stress eating).\"}),/*#__PURE__*/t(\"p\",{children:[\"Other neuroendocrine pathways include the production of neurotransmitters such as serotonin (via tryptophan metabolism) and dopamine (via tyrosine metabolism) by gut bacteria. Such neurotransmitters modulate processes in the brain and communicate with the other systems on the gut-brain axis. Investigators are exploring how such modulation can impact gut-brain axis diseases such as anxiety and depression [2]. This data has contributed to the emerging field of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/nutritional-psychology\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Nutritional Psychiatry\"})}),\".\\xa0\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Immune System\"}),/*#__PURE__*/t(\"p\",{children:[\"Inflammatory mediators (such as cytokines, including interleukins and tumor necrosis factors) can become activated through processes that begin in the gut and eventually travel to the brain (in some cases leading to neuroinflammation). In the opposite direction, neuro-immuno-endocrine mediators allow the brain to influence intestinal function, creating a bottom-up and top-down bidirectional communication network. This has led to the development of a field called \u201C\",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/gut-health-important-emotional-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"psychoneuroimmunology\"})}),\",\u201D which bridges gaps in various areas, including social science and nutrition, all linking back to the immune system [3\u20135].\"]}),/*#__PURE__*/t(\"p\",{children:[\"It has become increasingly clear that inflammation is important for some presentations of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/nutrition-and-depression\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"depression.\"})}),\" Using a lifestyle medicine approach based on the tenets of the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/mediterranean-style-eating-for-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Mediterranean Diet\"})}),\", one can begin eating more good-mood foods for depression, which helps by decreasing intestinal permeability and reducing the passing of inflammatory cytokines through the blood-brain barrier. This doesn\u2019t happen overnight and could take several months of ongoing effort.\\xa0\"]}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Short-Chain Fatty Acids\"}),/*#__PURE__*/e(\"p\",{children:\"The production of other metabolites (now referred to as \u201Cpostbiotics\u201D [6]) such as short-chain fatty acids (SCFAs) by colonic bacteria appear to have local effects such as the maintenance of intestinal barrier integrity and peripheral effects such as the production of hormones relayed to the brain [7]. SCFAs are the main products of anaerobic fermentation of indigestible polysaccharides such as dietary fiber and resistant starch (found in various whole grains, beans, nuts, seeds, and fruits and vegetables).\\xa0\\xa0\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Implications\"}),/*#__PURE__*/t(\"p\",{children:[\"According to many experts, diet is one of the most critical modifying factors of the microbiota-gut-brain axis [6,8,9]. Feeding time and dietary composition are primary drivers of gut microbiota structure and function, which have important implications for energy homeostasis [10]. The best fiber for gut health is \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/soluble-vs-insoluble\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"soluble fiber\"})}),\" which is one ingredient in the best diet for depression. The other ingredient may be \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/omega-3-fatty-acids-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"omega-3 fatty acids\"})}),\".\\xa0\\xa0\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"The gut-brain axis is involved in controlling food intake through various hormones related to hunger and satiety. Emerging data suggest that gut bacteria may also regulate the reward processes that underly various addictions [11]. This area of research along with the others mentioned above highlights the importance of the food we eat in our mental health, which is the focus here at Wise Mind Nutrition! Are you looking for a nutritionist for mental health symptoms?\"}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Summary\"}),/*#__PURE__*/e(\"p\",{children:\"Several systems connect the gut to the brain and the brain to the gut. These systems work alongside multiple communication networks that include non-human life forms (i.e., bacteria) that profoundly impact our health and health behaviors. There are growing numbers of individuals reporting gut-brain dysfunction, including an inability to assess hunger and fullness properly. Many components of the gut-brain can be altered through specific nutritional modalities. Since everyone is different, it is critical to determine which steps are indicated, beginning with a comprehensive assessment through the Wise Mind Nutrition program.\"}),/*#__PURE__*/e(\"p\",{children:\"When you start paying attention to your eating habits and gradually increase fiber intake (both soluble and insoluble fiber), there are many evidence-based health benefits such as reducing symptoms of depression. The mechanisms are along the various bidirectional pathways linking the gut and brain. While more research is needed to unpack additional pathways, the evidence is strong enough to support integrated nutrition into the current health care model.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Cryan JF, O\u2019Riordan KJ, Cowan C, Sandhu KV, Bastiaanssen TF, Boehme M, et al. The Microbiota-Gut-Brain Axis. Physiological reviews. 2019;99(4):1877\u20132013.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Huang F, Wu X. Brain Neurotransmitter Modulation by Gut Microbiota in Anxiety and Depression. Frontiers Cell Dev Biology. 2021;9:649103.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Muscatell KA. Social Psychoneuroimmunology: Understanding Bidirectional Links Between Social Experiences and the Immune System. Brain Behav Immun. 2020;\"}),/*#__PURE__*/e(\"p\",{children:\"4. Gostner JM, Geisler S, Stonig M, Mair L, Sperner-Unterweger B, Fuchs D. Tryptophan Metabolism and Related Pathways in Psychoneuroimmunology: The Impact of Nutrition and Lifestyle. Neuropsychobiology. 2020;79(1):89\u201399.\"}),/*#__PURE__*/e(\"p\",{children:\"5. Towers AE, Freund GG. Nutritional psychoneuroimmunology: is the inflammasome a critical convergence point for stress and nutritional dysregulation? Curr Opin Behav Sci. 2019;28(Annu Rev Pharmacol Toxicol 56 2016):20\u20134.\"}),/*#__PURE__*/e(\"p\",{children:\"6. M\\xf6rkl S, Wagner-Skacel J, Lahousen T, Lackner S, Holasek S, Bengesser S, et al. The Role of Nutrition and the Gut-Brain Axis in Psychiatry: A Review of the Literature. Neuropsychobiology. 2018;1\u20139.\"}),/*#__PURE__*/e(\"p\",{children:\"7. Silva YP, Bernardi A, Frozza RL. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Front Endocrinol. 2020;11:25.\"}),/*#__PURE__*/e(\"p\",{children:\"8. Foster JA, Rinaman L, Cryan JF. Stress & the gut-brain axis: Regulation by the microbiome. Neurobiology of Stress. 2017;7:124\u201336.\"}),/*#__PURE__*/e(\"p\",{children:\"9. Osadchiy V, Martin CR, Mayer EA. The Gut-Brain Axis and the Microbiome: Mechanisms and Clinical Implications. Clin Gastroenterol H. 2018;17(2):322\u201332.\"}),/*#__PURE__*/e(\"p\",{children:\"10. Roman\\xed-P\\xe9rez M, Bullich-Vilarrubias C, L\\xf3pez-Almela I, Li\\xe9bana-Garc\\xeda R, Olivares M, Sanz Y. The Microbiota and the Gut\u2013Brain Axis in Controlling Food Intake and Energy Homeostasis. Int J Mol Sci. 2021;22(11):5830.\"}),/*#__PURE__*/e(\"p\",{children:\"11. Garc\\xeda\u2010Cabrerizo R, Carbia C, O\\xb4Riordan KJ, Schellekens H, Cryan JF. Microbiota\u2010Gut\u2010Brain Axis as a Regulator of Reward Processes. J Neurochem. 2020;\"})]});export const richText6=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"Medium Quality\",url:\"https://youtu.be/hTdPXMdA9vI\"})})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Gut Health Approaches - Feed vs. Starve Debate \"}),/*#__PURE__*/e(\"p\",{children:\"This article examines competing strategies for treating gut-related health issues. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Rising prevalence of gut health problems affecting mental health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:'Two main treatment approaches: \"feed\" vs. \"starve\" beneficial bacteria'})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Elimination diets may provide short-term relief but risk long-term issues\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Building bacterial diversity requires strategic food introduction\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"No single standardized approach works for everyone\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition emphasizes the importance of:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Considering individual history and symptoms\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Balancing short-term relief with long-term gut health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Avoiding overly restrictive diets when possible\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Taking an integrative approach combining multiple strategies\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that effective gut health treatment requires personalized approaches considering both immediate symptoms and long-term microbiome health.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed analysis of gut health treatment strategies and their implications]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Gut Bacteria: Feed or Starve Approaches?\"}),/*#__PURE__*/e(\"p\",{children:\"Gut-related health problems are on the rise. Whether it be inflammatory bowel diseases (IBD) such as ulcerative colitis or Crohn\u2019s disease; irritable bowel syndrome (IBS), which covers a range of abnormalities with unknown etiology; small intestinal bacterial overgrowth (SIBO); increased intestinal permeability (\u201Cleaky gut\u201D); or general dysbiosis (imbalance in gut bacteria), people are searching for answers on how to starve bad gut bacteria, particularly in the domain of mental health.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Many of these conditions require medical diagnosis and intervention, while others can be managed with nutrition and lifestyle. \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/anxiety-and-lifestyle-medicine\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Lifestyle medicine interventions for anxiety\"})}),\" are on the rise. Importantly, conditions such as leaky gut have also been associated with various metabolic diseases [1], which often require their own medical and dietary interventions.\"]}),/*#__PURE__*/e(\"p\",{children:\"There are many different approaches to treating gut-related issues, which depend on their diagnosis and the practitioner's training (and bias). For example, a gastroenterologist, an acupuncturist, and a registered dietitian nutritionist might have differing opinions on how to best treat SIBO.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Loosely defined gastrointestinal issues such as IBS or leaky gut have even more variation in treatment approaches because they are challenging to diagnose and can have many possible causes. While some medications and supplements can be helpful, no nutritional strategy has been formally standardized. Practitioners also seem to disagree on the clinical utility of testing for food sensitivity, which can also be linked to gut microorganisms [2].\"}),/*#__PURE__*/t(\"p\",{children:[\"Most practitioners agree that the primary goal is to improve the health of the \u201Csecond brain\u201D by increasing \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/gut-health-and-bacterial-diversity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"bacterial diversity\"})}),\" thereby increasing the production of short-chain fatty acids. This may take some time and may require functional medicine tests such as stool analysis, or in some cases food sensitivity testing (blood test). While functional nutrition approaches strongly favor elimination diets, others believe in building a second brain through the strategic introduction of specific foods (rather than elimination).\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Starve Gut Bacteria Approach\"}),/*#__PURE__*/e(\"p\",{children:\"For many gut-related problems, some practitioners use an elimination (\u201Cstarve\u201D) approach where entire food groups or foods with certain fibers (e.g., FODMAPs) are removed. The rationale is that opportunistic bacteria are relying on these foods/fibers, and therefore need to be starved for symptom relief. In many cases, this is the only approach that provides comfort. After elimination, there are protocols for the reintroduction of some foods.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"One problem with this approach is that many patients associate the eliminated food (e.g., whole grains, beans, or certain vegetables) with the discomfort they are trying to avoid. As a result, many people stay on restricted diets and never properly reintroduce them to strengthen their gut. This limited diet can have adverse effects on the gut long-term, where it can become even more difficult to tolerate certain foods. The reintroduction process is critical to balancing out the gut microbiota.\\xa0\\xa0\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Feed Gut Bacteria Approach\"}),/*#__PURE__*/t(\"p\",{children:[\"Another approach (\u201Cfeed\u201D) is the opposite of elimination: instead of starving the \u201Cbad\u201D bacteria, the emphasis is on feeding the beneficial microbes. This approach may include high-dose probiotics, prebiotic supplements, and higher-than-average amounts of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/soluble-vs-insoluble\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"dietary soluble fiber\"})}),\". This approach also has shortcomings: the high-fiber diet to a weakened gut can be very uncomfortable for some people and, in some cases, this will not resolve without changing the course of treatment.\\xa0\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"In other instances, persistent feeding of the beneficial microbes will eventually shift the inner ecosystem in ways favorable to gut health over the long run. The \u201Cfeed\u201D approach will often require long-term probiotics (and in some cases short-term digestive enzymes). Thus, it becomes imperative to maintain a diet high in prebiotic fibers and \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"polyphenols\"})}),\" [3], and this may require eating foods that the individual has never eaten or enjoyed before. Nutritional variety is critical and has important implications for one\u2019s relationship with food (part of the growing field of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/blog/nutritional-psychology\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"nutritional psychology\"})}),\").\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"So which approach is right for you? Team Starve or Team Feed? At Wise Mind Nutrition, we are here to ask the right questions to help you find the best answers. It might be a combination of the two approaches. It might depend on whether there is a history of a \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/considering-dietary-restraint-during-nutritional-treatment\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"restrictive eating disorder\"})}),\". Some trial-and-error is likely to be necessary. It is important to consider if the gut issues have emerged recently or if they can be traced back to early postnatal years [4].\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"Wise Mind Nutrition operates at the intersection of the gut and brain. We are here to keep you up to date with the latest science on gut health and nutritional psychiatry, one bite at a time! \"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Chakaroun RM, Massier L, Kovacs P. Gut Microbiome, Intestinal Permeability, and Tissue Bacteria in Metabolic Disease: Perpetrators or Bystanders? Nutrients. 2020;12(4):1082.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Caminero A, Meisel M, Jabri B, Verdu EF. Mechanisms by which gut microorganisms influence food sensitivities. Nat Rev Gastroentero. 2018;16(1):7\u201318.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Vancamelbeke M, Vermeire S. The intestinal barrier: a fundamental role in health and disease. Expert Rev Gastroent. 2017;11(9):1\u201314.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Jena A, Montoya CA, Mullaney JA, Dilger RN, Young W, McNabb WC, et al. Gut-Brain Axis in the Early Postnatal Years of Life: A Developmental Perspective. Frontiers Integr Neurosci. 2020;14:44.\"})]});export const richText7=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"Medium Quality\",url:\"https://youtu.be/ocQkCk5cqRU\"})})}),/*#__PURE__*/e(\"h2\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Soluble vs. Insoluble Fiber - Essential Components for Gut Health\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the importance of dietary fiber, particularly soluble and insoluble fiber, for gut health and overall well-being. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The inadequate fiber intake in the average American diet\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The distinction between soluble and insoluble fiber\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The role of fiber in maintaining gut health and preventing chronic diseases\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Americans consume less than half the recommended daily fiber intake\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Low fiber intake can lead to gut dysbiosis and increased intestinal permeability\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Soluble fiber appears more critical for gut microbiota alterations\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Both types of fiber are essential for optimal health, but whole food sources are preferable to supplements\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Advocates for increasing fiber intake through whole foods, not just supplements\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Recommends a balanced approach to fiber consumption, avoiding extremes\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Suggests probiotics may be helpful when transitioning to a high-fiber diet\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the importance of fiber in nutritional psychiatry and mental health\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that while both soluble and insoluble fiber are crucial for health, increasing soluble fiber intake may be particularly beneficial for gut health and mental well-being. It encourages readers to focus on whole food sources of fiber as part of an anti-inflammatory diet approach.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed information on fiber sources, its impact on gut health and mental well-being, and full references to scientific studies]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"Insoluble vs. Soluble Fiber and Gut Health\"}),/*#__PURE__*/t(\"p\",{children:[\"The United States Department of Agriculture (USDA) recommends consuming between 25-38 grams of fiber per day from food, not supplements. Estimates suggest that Americans (on average) consume less than half of that. This data is alarming to those of us who study nutrition, medicine, and public health. This conversation has picked up traction as we begin to understand the importance of the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/the-gut-brain-axis\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"gut-brain axis\"})}),\" in mental health.\"]}),/*#__PURE__*/t(\"p\",{children:[\"Some of our ancestors consumed closer to 100 grams/day from regular consumption of whole plant foods. As refined carbohydrate consumption has increased due to the rise in \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/ultra-processed-food-individual-vs-population-health-perspectives\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"ultra-processed foods\"})}),\", fiber consumption has decreased. The population over-consumes refined grains (e.g., bread, pasta, cereal) and under-consumes intact whole grains (e.g., faro, barley, millet). Americans drink too much juice and do not eat enough fruit (a good source of fiber). Many people skimp on \",/*#__PURE__*/e(n,{href:\"https://www.nutritioninrecovery.com/gut-health/beans-benefits/\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"beans\"})}),\", nuts, and seeds, and instead get their protein from animal sources that lack fiber entirely.\"]}),/*#__PURE__*/e(\"p\",{children:\"Why is this important? Many experts believe that the rise in refined sugars and decline in plant fibers is responsible for many of the chronic diseases that currently plague the health care system (e.g., type-2 diabetes and other forms of metabolic disease) [1]. It is still unclear if the rise in sugar or the decline in fiber is the more significant driver. We believe that chronic low fiber (rather than just added sugars) is a culprit, as it can contribute to a \u201Cleaky gut\u201D (increased intestinal permeability).\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"We know that low-fiber intakes are responsible for \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/gut-health-and-bacterial-diversity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"gut dysbiosis\"})}),\" (microbial imbalance), which can, in turn, lead to a host of other adverse conditions. For example, a low-fiber diet can promote the expansion and activity of colonic mucus-degrading bacteria, leading to erosion of the colonic mucus barrier [2]. This may explain the rising incidence of colorectal cancer among people under 50 in the US [3]. A recent population-based study in Japan showed that dietary fiber was inversely associated with lower all-cause mortality [4]. In Korea, it has been shown that higher intakes of seaweed and mushroom fiber were associated with a lower likelihood of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/nutrition-and-depression\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"depression\"})}),\" [5].\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"Links between fiber intake and mental health have begun to emerge in the literature. This is not surprising given that the gut is now understood to be our \u201Csecond brain.\u201D Known benefits of dietary fiber include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Balanced blood sugar\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Balanced cholesterol levels\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Supports heart health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Supports a diverse gut microbiome\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Supports the \u201Csatisfaction factor\u201D of a meal\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Keeps things moving through the digestive tract\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Does the type of fiber matter? The Korean study indicated that the specific source of dietary fiber might be an important factor in modulating depression [5]. Concerning gut microbiota alterations, soluble fiber appears to be more critical than insoluble fiber [6].\"}),/*#__PURE__*/e(\"p\",{children:\"Soluble fiber dissolves in water and becomes a gel-like substance in the gastrointestinal tract, broken down by bacteria in the large intestine. The fermentation in the colon by gut bacteria creates other compounds referred to as \u201Cpostbiotics\u201D (e.g., short-chain fatty acids) with a wide range of health benefits. Foods high in soluble fiber are some of the best anti-inflammatory foods to eat. Good sources of soluble fiber include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Oats\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Peas\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Beans\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Apples\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Citrus Fruit\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Carrots\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Barley\"})})]}),/*#__PURE__*/e(\"p\",{children:\"Insoluble fiber does not dissolve in water and remains mostly unchanged as it moves through the digestive tract. Insoluble fiber absorbs fluid and adds bulk to the stool. It speeds up the movement and processing of waste, preventing constipation. The most common types of insoluble fiber are cellulose and lignin, which are naturally found in nuts, seeds, whole grains, some vegetables, and especially the skins of produce (eat the kiwi skin!). While fruits and vegetables are known to reduce inflammation, remember that whole grains and beans have more fiber than fruits and vegetables.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"It is also important to remember that most foods contain a combination of soluble and insoluble fiber rather than one or the other (much like dietary fats found in food). An exception is fiber isolates, which are used in dietary supplements. Single fibers do not have the same health and gut benefits as the fiber matrixes found in food. This is partially attributable to the benefits of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/polyphenols-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"polyphenol antioxidants\"})}),\" in whole plant foods [7\u201311]. Fiber and polyphenol supplements can certainly be helpful but should not supplant the consumption of whole foods, which is the main tenet of \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/anti-inflammatory-herbs-and-spices\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"anti-inflammatory eating.\"})}),\"\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Both fibers are critical for optimum health. We have found that increasing soluble fibers benefits gastrointestinal health and improves mood and mental health. Examples include the daily consumption of beans or drinking chia seeds soaked in water. The best evidence-based anti-inflammatory diet to date is the \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/the-mediterranean-diet-primary-tenets\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Mediterranean Diet\"})}),\". In addition to high fiber, this approach to eating is also high in \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/omega-3-fatty-acids-and-mental-health\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"omega-3 fatty acids\"})}),\".\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"In many cases, probiotics will be helpful to facilitate this transition from a low to a high-fiber diet. Digestive enzymes might also be helpful but are not ideal long-term. Notably, some people overconsume fiber at the expense of other nutrients. Overeating fiber can also be counterproductive for health. Many people who become health enthusiasts can \u201Cgo off the deep end\u201D here and can even develop \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/eating-disorders\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"eating disorders\"})}),\" as a result. So there is no need to become obsessed with counting grams, but it is wise to become informed about your fiber intake for optimal mental health.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"Fiber may be the one indispensable component in the future of nutritional psychiatry. Let\u2019s \u201Cdial it in\u201D together and watch your mood improve! Remember, when changing digestive processes, sometimes it gets worse before it gets better. We believe in \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/starve-or-feed\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"feeding beneficial microbes\"})}),\". This is one reason why dietary change can be so challenging. Thankfully, you don\u2019t have to do it alone! Are you ready to dive into your gut health with Wise Mind Nutrition?\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Lustig RH. Ultraprocessed Food: Addictive, Toxic, and Ready for Regulation. Nutrients. 2020;12(11):3401.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Desai MS, Seekatz AM, Koropatkin NM, Kamada N, Hickey CA, Wolter M, et al. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility. Cell. 2016;167(5):1339-1353.e21.\"}),/*#__PURE__*/e(\"p\",{children:\"3. Siegel RL, Miller KD, Sauer AG, Fedewa SA, Butterly LF, Anderson JC, et al. Colorectal cancer statistics, 2020. Ca Cancer J Clin. 2020;70(3):145\u201364.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Katagiri R, Goto A, Sawada N, Yamaji T, Iwasaki M, Noda M, et al. Dietary fiber intake and total and cause-specific mortality: the Japan Public Health Center-based prospective study. Am J Clin Nutrition. 2020;\"}),/*#__PURE__*/e(\"p\",{children:\"5. Kim C-S, Byeon S, Shin D-M. Sources of Dietary Fiber Are Differently Associated with Prevalence of Depression. Nutrients. 2020;12(9):2813.\"}),/*#__PURE__*/e(\"p\",{children:\"6. Morrison KE, Ja\u0161arevi\u0107 E, Howard CD, Bale TL. It\u2019s the fiber, not the fat: significant effects of dietary challenge on the gut microbiome. Microbiome. 2020;8(1):15.\"}),/*#__PURE__*/e(\"p\",{children:\"7. Leri M, Scuto M, Ontario ML, Calabrese V, Calabrese EJ, Bucciantini M, et al. Healthy Effects of Plant Polyphenols: Molecular Mechanisms. Int J Mol Sci. 2020;21(4):1250.\"}),/*#__PURE__*/e(\"p\",{children:\"8. \u010C\\xed\u017E M, Dvo\u0159\\xe1kov\\xe1 A, Sko\u010Dkov\\xe1 V, Kubala L. The Role of Dietary Phenolic Compounds in Epigenetic Modulation Involved in Inflammatory Processes. Antioxidants Basel Switz. 2020;9(8):691.\"}),/*#__PURE__*/e(\"p\",{children:\"9. Nazzaro F, Fratianni F, Feo VD, Battistelli A, Cruz AGD, Coppola R. Polyphenols, the new frontiers of prebiotics. Adv Food Nutrition Res. 2020;94:35\u201389.\"}),/*#__PURE__*/e(\"p\",{children:\"10. Vauzour D, Rodriguez-Mateos A, Corona G, Oruna-Concha MJ, Spencer JPE. Polyphenols and Human Health: Prevention of Disease and Mechanisms of Action. Nutrients. 2010;2(11):1106\u201331.\"}),/*#__PURE__*/e(\"p\",{children:\"11. Aravind SM, Wichienchot S, Tsao R, Ramakrishnan S, Chakkaravarthi S. Role of dietary polyphenols on gut microbiota, their metabolites and health benefits. Food Res Int. 2021;142:110189.\"})]});export const richText8=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"div\",{className:\"framer-text-module\",style:{\"--aspect-ratio\":\"560 / 315\",aspectRatio:\"560 / 315\",height:\"auto\",width:\"100%\"},children:/*#__PURE__*/e(i,{componentIdentifier:\"module:NEd4VmDdsxM3StIUbddO/fJ8vwGe6kxfz7kj9H7Sk/YouTube.js:Youtube\",children:t=>/*#__PURE__*/e(r,{...t,play:\"Off\",shouldMute:!0,thumbnail:\"High Quality\",url:\"https://youtu.be/60jw1KcrCNM\"})})}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"h2\",{children:\"TLDR: Artificial Sweeteners and Gut Health - Not So Sweet After All\"}),/*#__PURE__*/e(\"p\",{children:\"This article explores the relationship between artificial sweeteners and gut health. Key points include:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The limitations of the calorie model in understanding nutrition and weight gain\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The rise of artificial sweeteners as a response to the \u201Cobesity\u201D epidemic\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The negative impact of artificial sweeteners on gut microbiota and overall health\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Key takeaways:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Artificial sweeteners can reduce bacterial diversity in the gut, leading to dysbiosis\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Contrary to expectations, artificial sweeteners may contribute to weight gain and glucose intolerance\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Industry-sponsored studies tend to report more favorable outcomes for artificial sweeteners\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Even newer sweeteners like stevia and monk fruit may have similar negative effects on gut health\"})})]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"Wise Mind Nutrition's stance:\"})}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Recommends reducing or eliminating artificial sweeteners\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Advocates for obtaining sweetness from natural sources like fruits and honey\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Emphasizes the importance of increasing fiber intake for gut health\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",style:{\"--framer-font-size\":\"11px\",\"--framer-text-color\":\"rgb(0, 0, 0)\",\"--framer-text-decoration\":\"none\"},children:/*#__PURE__*/e(\"p\",{children:\"Promotes a holistic approach to nutrition that considers gut health beyond just calorie counting\"})})]}),/*#__PURE__*/e(\"p\",{children:\"The article concludes that while artificial sweeteners were designed to help combat chronic diseases, they may actually be contributing to health problems through their effects on gut microbiota. It encourages you to reconsider your use of artificial sweeteners and focus on whole, natural foods instead.\"}),/*#__PURE__*/e(\"p\",{children:\"[Read full article for detailed scientific explanations of how artificial sweeteners affect gut bacteria, their impact on metabolism, and full references to studies]\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Sweetener fuild in hand with pipette into tea\",className:\"framer-image\",height:\"1668\",src:\"https://framerusercontent.com/images/SjeYTzVfkU8ZiA3OOSaETR1X0.jpg?scale-down-to=1024\",style:{aspectRatio:\"5000 / 3337\"},width:\"2500\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/t(\"p\",{children:[\"The \u201Ccalorie model\u201D of viewing nutrition generates the assumption that excess calories are the primary driver of weight gain. We now know that the calorie model is incomplete. Fortunately, there are now \",/*#__PURE__*/e(n,{href:\"https://www.wisemindnutrition.com/evolution-of-nutrition-frameworks\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"other explanatory models\"})}),\" of understanding nutrition and weight science, including those focusing on gut health. We are huge proponents of increasing fiber for gut health, particularly \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/soluble-vs-insoluble\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"soluble fibers\"})}),\". This can one way to reverse the negative associations between artificial sweeteners and the gut microbiome.\\xa0\"]}),/*#__PURE__*/t(\"p\",{children:[\"The rise in \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/ultra-processed-food-individual-vs-population-health-perspectives\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"ultra-processed food\"})}),\" consumption since 1980 has led to excess calorie consumption and is one factor in the \u201Cobesity epidemic.\u201D The food industry responded to the obesity and type-2 diabetes epidemics by providing non-caloric sweeteners (better known as artificial sweeteners) as \u201Chealthy\u201D alternatives to refined sugars. It turns out these products may not be health-promoting after all. Are you surprised? The link between artificial sweeteners and gut bacteria is one example of how ultra-processed foods can be considered a public health issue.\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"In this article, we review some of the latest science linking gut bacteria and artificial sweeteners. The original problems associated with artificial sweeteners are related to cancer, leading to many products losing popularity. Not surprisingly, there are always new characters on the scene, such as stevia and monk fruit.\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"Sucralose (better known as Splenda) was widely accepted due to clever marketing campaigns (i.e., \u201Cmade from real sugar\u201D). Meanwhile, at the population level, Sucralose consumption was associated with rises in gut-related issues (e.g., inflammatory bowel disease) [1]. Then came stevia. It is safe to predict that scientists will eventually report adverse consequences with all artificial sweeteners. For example, it has recently been shown that stevia has the same negative impact on gut microbiota as saccharin [2]. Are you surprised? Many people ask about monk fruit. In our prediction, monk fruit will follow a similar pattern with other artificial sweeteners and gut health: \",/*#__PURE__*/e(n,{href:\"https://wisemindnutrition.com/gut-health-and-bacterial-diversity\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"reduced bacterial diversity\"})}),\".\\xa0\"]}),/*#__PURE__*/e(\"p\",{children:\"Artificial sweeteners designed to stave off chronic diseases may be contributing to the problem due to microbial alterations. Imbalance in gut bacteria is often described as \u201Cdysbiosis\u201D and can result in gas, bloating, or increased inflammation. There is now sufficient evidence to show that artificial sweeteners negatively impact our gut, for example, by reducing bacterial diversity which can increase intestinal permeability.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Animal studies have shown that one consequence of these microbial shifts is weight gain [3]. Using the calorie model, one would assume non-caloric sweeteners would lead to weight loss, but this is not the case, according to a recent systematic review [4]. A systematic review of studies on the link between artificially sweetened beverages and weight concluded that review sponsorship and authors\u2019 financial conflicts of interest introduced bias that affected the reviews\u2019 outcomes [5]. In other words, industry-sponsored papers report artificial sweeteners as beneficial, whereas independent articles do not.\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"In an elegant study of both animals and humans, artificial sweeteners induced glucose intolerance (aberrations in blood sugar levels), leading to metabolic derangements by altering gut microbiota [6]. It has been shown that artificial sweetener consumption during pregnancy can program reward pathways in the offspring [7] and modify infant gut microbiota and metabolism [8]. A recent review concluded that saccharin, sucralose, and stevia can unfavorably change gut microbiota composition [9]. Now that we know artificial sweeteners can wreak havoc on our gut, impact our blood sugar over the long run, and perpetuate sweet dependence, can we justify still using them?\\xa0 Some people say yes.\\xa0\\xa0\\xa0\\xa0\\xa0\\xa0\\xa0\\xa0\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"At Wise Mind Nutrition, our goal is to help people reduce artificial sweeteners and aim to get sweetness from natural sources, including fruit, honey, and other plant foods. When you stop consuming artificial sweeteners, unsweetened food becomes more enjoyable! You might even bite into an apple or yellow bell pepper and be pleasantly surprised! Remember: there are no biochemical free rides, and there is no such thing as \u201Cgetting over\u201D \u2013 it does not exist!\"}),/*#__PURE__*/t(\"p\",{children:[\"Do you have experience with artificial sweeteners and gut health? Join the conversation on \",/*#__PURE__*/e(n,{href:\"https://www.instagram.com/reel/CjgdVk1rTmG/?utm_source=ig_web_copy_link\",motionChild:!0,nodeId:\"E7GHsAote\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(a.a,{children:\"Instagram\"})}),\" and share your thoughts! If you have not yet tried to reduce sugar substitute intakes and increase fiber intake, give it a shot! A high-fiber diet does work much better than taking fiber supplements. Our program can show you how to get there!\"]}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"\\xa0References\"})}),/*#__PURE__*/e(\"p\",{children:\"1. Qin X. When and How Was the New Round of Increase in Inflammatory Bowel Disease in the United States Started? J Clin Gastroenterol. 2014;48(6):564\u20135.\"}),/*#__PURE__*/e(\"p\",{children:\"2. Becker SL, Chiang E, Plantinga A, Carey HV, Suen G, Swoap SJ. Effect of stevia on the gut microbiota and glucose tolerance in a murine model of diet-induced obesity. Fems Microbiol Ecol. 2020;\"}),/*#__PURE__*/e(\"p\",{children:\"3. Bian X, Chi L, Gao B, Tu P, Ru H, Lu K. The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice. Plos One. 2017;12(6):e0178426.\"}),/*#__PURE__*/e(\"p\",{children:\"4. Toews I, Lohner S, Gaudry DK de, Sommer H, Meerpohl JJ. Association between intake of non-sugar sweeteners and health outcomes: systematic review and meta-analyses of randomised and non-randomised controlled trials and observational studies. Bmj. 2018;364:k4718.\"}),/*#__PURE__*/e(\"p\",{children:\"5. Mandrioli D, Kearns CE, Bero LA. Relationship between Research Outcomes and Risk of Bias, Study Sponsorship, and Author Financial Conflicts of Interest in Reviews of the Effects of Artificially Sweetened Beverages on Weight Outcomes: A Systematic Review of Reviews. Plos One. 2016;11(9):e0162198.\"}),/*#__PURE__*/e(\"p\",{children:\"6. Suez J, Korem T, Zeevi D, Zilberman-Schapira G, Thaiss CA, Maza O, et al. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 2014;514(7521):181\u20136.\"}),/*#__PURE__*/e(\"p\",{children:\"7. Wiss DA, Criscitelli K, Gold M, Avena N. Preclinical evidence for the addiction potential of highly palatable foods: Current developments related to maternal influence. Appetite. 2017;115:19\u201327.\"}),/*#__PURE__*/e(\"p\",{children:\"8. Laforest-Lapointe I, Becker AB, Mandhane PJ, Turvey SE, Moraes TJ, Sears MR, et al. Maternal consumption of artificially sweetened beverages during pregnancy is associated with infant gut microbiota and metabolic modifications and increased infant body mass index. Gut Microbes. 2020;13(1):1\u201315.\"}),/*#__PURE__*/e(\"p\",{children:\"9. Ruiz-Ojeda FJ, Plaza-D\\xedaz J, S\\xe1ez-Lara MJ, Gil A. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Adv Nutr. 2019;10(suppl_1):S31\u201348.\"})]});\nexport const __FramerMetadata__ = {\"exports\":{\"richText6\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText2\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText8\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText4\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText3\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText1\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText7\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText5\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"__FramerMetadata__\":{\"type\":\"variable\"}}}"],
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