A food sensitivity is the inability to digest a food due to an enzyme deficiency, sensitivity to a food additive or a reaction to a chemical found in the food, explains Nana Mirekuh, M.D., a board-certified allergist at TexasAllergy MD.
Food sensitivities are not life-threatening, but can be uncomfortable. Common symptoms, says Dr. Mirekuh, include gas, bloating, belly pain or diarrhea. And she says you can get away with eating a small amount of that food—like a bite of cheesecake, if you’re lactose intolerant—but eating the entire slice would cause severe discomfort.
Food Sensitivity vs. Food Intolerance vs. Food Allergy
The terms food sensitivity and food intolerance may be used interchangeably, but they aren’t the same thing, as the Academy of Nutrition and Dietetics warns that there’s no formal definition of food sensitivity, nor is it a medical diagnosis. A medical professional can, however, help diagnose a food intolerance based on symptoms and medical history, says Dr. Mirekuh.
Food intolerances occur when the body has trouble digesting a food or food group due to a missing enzyme used to break down the food. A reaction to food additives or naturally occurring chemicals within a food can also cause a food intolerance.
The most common food intolerance is lactose intolerance, which occurs when the body produces little or no lactase, the enzyme that breaks down sugar in milk and other dairy products. Up to 65% of the population has trouble digesting lactose after infancy .
Other common intolerances include:
- Gluten
- Monosodium glutamate (MSG), found in processed meats, canned soups and vegetables, condiments and even baked goods
- Sulfites (found in beer, wine and cider)
- Salicylates (found in some fruits, vegetables, herbs and spices)
- Caffeine.
Food allergies occur when the immune system reacts to a substance in the food it sees as harmful, typically a protein, and produces an abundance of antibodies called immunoglobulin E (IgE) that attach to cells in the body.
The next time the body comes into contact with that food, those cells release chemicals that cause food allergy symptoms like itching, swelling, hives, difficulty breathing (wheezing), vomiting and diarrhea. Food allergies can also trigger anaphylaxis, a severe, life-threatening reaction that needs immediate treatment.
The most common food allergens, according to the AAI, are:
- Proteins in cow’s milk
- Eggs
- Peanuts
- Wheat
- Soy
- Fish
- Shellfish
- Sesame
- Tree nuts
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Most medical experts agree that at-home food sensitivity tests are not reliable. Instead, consider meeting with a doctor or registered dietitian to identify the cause of your unwanted symptoms.
Many people have food sensitivities, which are immune responses to specific foods that can worsen or trigger a wide range of symptoms.
Figuring out if you are sensitive to a particular food or groups of foods and taking steps to adjust your diet can Strengthen your health and your quality of life.
But identifying exactly what food or foods you may be sensitive to is a complicated process, as food sensitivities are still not well understood.
And, so far, no at-home test can accurately and definitively diagnose food sensitivities.
This article will explain what we know about food sensitivities and why figuring them out is so tricky. It will also explore what else may be going on if you think your symptoms might be related to a specific food.
In general, food sensitivities occur when your immune system reacts to a specific food. It’s believed that they result from an immune reaction driven by antibodies such as immunoglobulin G (IgG), immunoglobulin M (IgM), and immunoglobulin A (IgA), along with other cell-mediated reactions in the body.
And while they are not life threatening, food sensitivities can cause unpleasant symptoms.
For example, research has linked non-celiac gluten sensitivity — a food sensitivity triggered by a type of protein found in wheat, barley, and rye — to symptoms such as bloating, stomach pain, brain fog, depression, and skin inflammation.
Though more studies on food sensitivities are necessary, research from 2019 suggests that some people may be sensitive to elements of certain foods, including lectins, a type of protein found in many plant foods like legumes, or to food groups, such as nightshade vegetables.
At-home food sensitivity tests check how your immune system responds to different types of food.
A blood trial is collected through a finger prick with a small lancet, which is then mailed to a lab to undergo testing.
The exact process may vary depending on the specific testing kit you purchase, and some brands might also require hair or saliva samples, or a breath test.
Results are usually provided online within a few days or weeks after your trial is received.
In short: No. There’s limited evidence to support using at-home food sensitivity tests.
Many of these tests measure your body’s immune response to a variety of foods by testing the levels of certain antibodies in your blood, such as IgG and IgG4, after you’re exposed to various food antigens.
Yet some research suggests that the presence of these antibodies may not be an accurate or reliable marker of food sensitivity, especially because many other antibodies and cell-mediated reactions may also be involved in food sensitivities.
What’s more, many of the studies that companies cite to support using these tests are outdated or have been published in non-reputable journals.
Some tests claim to help you understand how your body may respond to certain foods based on factors like your genetic background. However, the research surrounding genetic testing and food allergies and sensitivities is also quite limited.
Multiple organizations, including the Canadian Society of Allergy and Clinical Immunology and the American Academy of Allergy, Asthma & Immunology (AAAAI), have advised against using these tests to diagnose food sensitivities.
Overall, more reliable testing methods are necessary before at-home testing kits can be recommended to diagnose food sensitivities.
Other concerns surrounding at-home food sensitivity tests
Because at-home food sensitivity tests may or may not be accurate, they are associated with several risks, including:
- unnecessary elimination of foods from your diet
- inadequate intake of important nutrients
- development or worsening of disordered eating behaviors
Notably, food sensitivity tests are not a replacement for a personalized care plan from a registered dietitian or gastroenterologist.
The field of food sensitivity testing is constantly evolving, and new research is emerging regularly. It is possible that more accurate at-home food sensitivity testing methods may become available in the future.
If you believe you have a food sensitivity or are experiencing unexplained symptoms, the following two steps may help you identify the cause:
- Start a food and symptom journal: This can help you notice patterns to determine whether certain ingredients may be causing digestive issues or other symptoms. If you prefer not to keep a written record, several apps can make logging more convenient.
- Make an appointment with a doctor or dietitian: A health professional can help you rule out other potential causes of symptoms and determine whether you may have a food allergy or intolerance.
A healthcare professional may recommend an elimination diet, which involves removing potential trigger foods from your diet and reintroducing them slowly to determine which ones may contribute to your symptoms.
Because this diet can be restrictive, time-consuming, and difficult to follow, you should attempt it only with the supervision of a registered dietitian or another qualified health professional.
If you need help finding a primary care doctor, check out our FindCare tool here.
According to David D. Clarke, board certified gastroenterologist and president of the Psychophysiologic Disorders Association, many conditions may cause symptoms that can be incorrectly attributed to food sensitivity, including irritable bowel syndrome, inflammatory bowel disease, gallstones, and peptic ulcer.
Other potential culprits include:
- Stress: Feeling stressed can cause symptoms like digestive issues, headaches, dizziness, and difficulty concentrating.
- Dehydration: In addition to dizziness, lightheadedness, and fatigue, not drinking enough water can also lead to issues like constipation.
- Sleep deprivation: Getting poor or inadequate sleep can cause brain fog, trouble focusing, and digestive symptoms.
- Medications: Certain medications can cause side effects that may be similar to symptoms of a food sensitivity, including nausea, diarrhea, headaches, runny nose, and fatigue.
- Dietary habits: What you eat and drink can greatly affect your digestive system and may contribute to issues like bloating. Some nutritional deficiencies can also contribute to brain fog, fatigue, and depression.
- Food intolerance: Food intolerances may result in GI-related symptoms if your body cannot digest certain foods. Common sources of food intolerance include lactose, caffeine, sulfites, certain food additives, and fructose, which is a type of sugar found in fruits.
If you experience discomfort after eating certain foods, it’s important to rule out food allergies, which can be more severe than food sensitivities or intolerances.
Food allergies can cause serious symptoms, including hives, itching, swelling, and digestive issues.
In some cases, food allergies may lead to anaphylaxis, which can be life threatening.
When testing for food allergies, a doctor will likely collect information about your symptoms, diet, and medical history.
Doctors commonly use certain tests to diagnose food allergies:
- Skin test: This type of test involves pricking your skin with a probe that contains a small amount of food allergen and monitoring your reaction.
- Blood test: This test helps determine whether you are allergic to specific foods by measuring the amounts of certain antibodies in your blood.
- Oral food challenge: This procedure involves consuming small amounts of a suspected allergen under the supervision of a doctor. They will keep emergency equipment and medication on hand in case of a severe reaction.
For people who suspect they may have mild food allergies, an at-home food allergy test may be a convenient first step in identifying potentially problematic foods.
Most of these tests require a blood sample, which can be collected at home using a finger prick collection method or at a service center by a trained professional. This is then typically mailed to a lab for testing. The results are provided online within a few days or weeks.
It’s important to state that these at-home tests are not definitive — only a medical examination can diagnose a true food allergy. There are also concerns about the high rate of false positives with many at-home allergy tests.
While at-home allergy tests cannot provide conclusive answers about your symptoms, they may reveal a likelihood of you having a food allergy, which you can discuss more in-depth with a doctor.
If you’re interested in trying a food allergy test for yourself, you might consider one of these:
At-home food allergy tests
How do doctors test for food sensitivity?
If you’re experiencing symptoms of a food sensitivity, a doctor can help rule out other causes, including food allergies, using a blood test. They might also consider whether diet or lifestyle factors, or other underlying medical conditions might be playing a role.
Your doctor might also recommend an elimination diet, which can help identify food sensitivities when you remove potential trigger foods from your diet and reintroduce them gradually. This helps you and your doctor understand which foods may be contributing to your symptoms.
Are food sensitivity tests worth the hype?
There are concerns about the accuracy and reliability of food sensitivity tests, and they are not currently recommended by organizations like the Canadian Society of Allergy and Clinical Immunology and the AAAAI.
However, they could be useful to help identify potential trigger foods when used alongside other tools, such as a food and symptom journal.
At-home food sensitivity tests are not currently considered a reliable or accurate method of diagnosing food sensitivities.
Therefore, if you suspect you have a food sensitivity, it’s best to consult a health professional such as a doctor or registered dietitian.
In addition to ruling out other possible causes of your symptoms, such as food allergies or intolerances, a professional can determine the best course of treatment and provide guidance on necessary dietary changes.
In a accurate article posted to the medRxiv* server, researchers used a digital (completely remote) cohort to implement a personalized nutrition study.
*Important notice: medRxiv publishes preliminary scientific reports that are not peer-reviewed and, therefore, should not be regarded as conclusive, guide clinical practice/health-related behavior, or treated as established information.
They gathered high-resolution data on demography, dietary intake, gut microbiota, physical activity, and blood glucose levels of over 1000 participants for two to four weeks between October 2018 and March 2023 in Switzerland and the Netherlands.
It allowed study participants to collect in situ data daily using a mobile application and wearable sensors. However, to rule out all concerns related to data quality, the researchers focused on assessing data quality and reliability.
Background
Most nutritional epidemiology studies studied the effects of nutrition and a healthy diet at the population level, which informed dietary recommendations and guidelines. More recently, some scientific studies have found the link between microbiota composition and the health benefits of a nutritious diet, thus, raising the potential of personalized nutrition.
So far, all studies demonstrating the effectiveness of personalized dietary recommendations have examined personal features, for example, gut microbiota compositions, in isolation.
However, there is a need for a more holistic approach to nutritional epidemiology that covers all the factors influencing the ability of the human body to derive maximum benefit from diet, for example, lifestyle factors.
For example, in patients with diabetes, sedentary behavior is an established risk factor similar to a carbohydrate-rich diet. In addition, the gut microbiome of these patients might be modulating their blood glucose response to food intake.
Thus, nutritional studies examining the association of blood glucose response, specifically postprandial glucose response (PPGR) and insulin resistance (IR) that characterize type 2 diabetes, need data on all relevant factors, preferably in situ and continuously.
Thus, digital cohorts mark the beginning of a major development in the context of nutritional epidemiological and clinical studies. Since digital cohorts are a accurate development, there is an urgent need to address questions regarding selection bias, study adherence, and data quality of digitally implemented studies.
Another challenge to address is the time burden due to digital cohorts. They fatigue some participants, translating to lower adherence to study protocol or poor data quality.
About the study
The researchers attempted to address such questions and challenges by describing the protocol of the “Food and You” digital study and reporting study engagement data from enrollment to completion. They examined the study response and its completion rate. Furthermore, they assessed data quality by comparing nutritional and microbiota data of “Food and You” with data from traditional (on-site) studies.
This study had enrolment, preparatory, tracking, and follow-up phases. Following screening via a short questionnaire in the enrolment phase, a research team member enrolled an eligible participant into this study and instructed them to fill out a series of questionnaires on the “Food & You” website.
Next, they asked them to download MyFoodRepo mobile app, an artificial intelligence (AI)-assisted nutrition tracking app specifically designed for this study, to monitor their food intake for at least three days (trial period).
All participants who completed the trial entered the study. The researchers provided them with the study material, which included a continuous glucose monitoring (CGM) sensor and material for stool collection.
During the tracking phase, all participants wore the CGM sensor and logged their food/beverage intake via the MyFoodRepo app.
Participants were divided into two sub-cohorts digitally: sub-cohort “Basic” cohort B) and sub-cohort “Cycle” (cohort C). These cohorts consisted of non-diabetic participants and non-diabetic women of reproductive age not on hormonal medication or contraceptives, respectively.
Study cohorts B and C answered two daily surveys for 14 and 28 days, respectively.
Per the study protocol, all participants consumed standardized breakfasts from days 2 to day 7 during the first week and refrained from physical activity for the next two hours.
Cohort B participants performed an oral glucose tolerance test on days 6 and 7, while Cohort C participants performed it on days 6 and 7 and days 21 and 22. Participants provided one stool trial during the tracking days. Eventually, participants uploaded their CGM data and physical activity levels on the study website. During the follow-up, all participants filled out a feedback questionnaire to log their overall experience.
Results and conclusion
This study had a high completion rate, with over 60% of enrolled participants completing it. In both cohorts, the completion rates of subjects with dietary restrictions were above 80%. Compared to other digital health studies, the retention rate for 14 and 28 days was also high in this study.
In both cohorts, except for physical activity and sleep, data availability was high for most indicators, e.g., diet, implying good adherence to the study. Besides response fatigue, technical issues with sensor devices or Apps might have impacted adherence to the study.
A study annotator reviewed every submitted data point on nutrition, implying data quality was good. The researchers found that all participants appropriately and timely logged their food intake, and missing inputs were low. The authors noted expected patterns concerning the time of food intake, glucose curves, etc., on weekdays and weekends.
Encouragingly, the MyFoodRepo App received overall positive feedback. It fetched dietary data with a high resolution of 315,126 food dishes constituting more than 46 million kcal, giving a reliable representation of the dietary patterns of over 1000 participants for at least two weeks. The researchers also had high-resolution data from 49,110 survey responses, 23,335 participant days, and 1,470,030 blood glucose measurements for analysis.
Furthermore, the authors collected 1,024 stool samples for gut microbiota analysis. They attributed the observed variations in gut microbiota across two study cohorts, originating from Switzerland and the Netherlands to geographical differences. They used 16S ribosomal ribonucleic acid (rRNA) sequencing to analyze self-collected stool trial data. Further analyses of the microbiome and its link to other data are ongoing.
To summarize, it is likely that digital nutrition cohorts might become the preferred study design for large-scale personalized nutritional studies as they have the potential to help collect a large amount of high-quality data with temporal resolution.
*Important notice: medRxiv publishes preliminary scientific reports that are not peer-reviewed and, therefore, should not be regarded as conclusive, guide clinical practice/health-related behavior, or treated as established information.
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Healthline only shows you brands and products that we stand behind.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:- Evaluate ingredients and composition: Do they have the potential to cause harm?
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Our dietitians rounded up the best probiotic supplements for a variety of needs, including weight loss, allergies, IBS, and general use. Culturelle ranks as our best overall pick, but read on for other options.
Probiotics are among the most popular dietary supplements, and sales of them continue to skyrocket each year.
People may take probiotics to help reduce symptoms of certain medical conditions, bolster their immune health, Strengthen depressive symptoms, and even promote weight loss.
Not everyone needs to take a probiotic supplement, but if you and your healthcare team decide that you may benefit from taking one, there are many excellent products on the market to choose from.
This article features our picks of the 11 best probiotic supplements on the market. It also explains what probiotic supplements are, who may benefit from taking one, and how to choose the right product for your needs.
The World Health Organization has defined probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”.
Probiotics are found naturally in certain foods, such as kimchi and fermented yogurt. They are also found in your gut, where they participate in a variety of important bodily processes, such as vitamin production, mood regulation, digestion, and immune function.
Probiotics are also available in supplement form. These supplements contain high doses of either a single probiotic strain or multiple probiotic strains.
Probiotic supplements have been linked to some health benefits. But, while research on probiotics has increased significantly over the past 20 years, researchers are still learning about them and their health effects.
What are CFUs?
Probiotics are generally measured in colony-forming units (CFUs). These units represent the number of viable bacteria per dose.
Products labeled “1 x 109 CFU” contain 1 billion viable or live bacteria per dose. Most supplements contain 1–10 billion CFUs per dose, but some contain much larger amounts.
To confer beneficial effects, probiotics must be taken in quite large doses. Researchers suggest that probiotics must contain at least 106 (1 million) viable CFUs per gram to be able to survive digestion and exert positive effects in the body.
We selected the best probiotics using the following criteria:
- Vetting: All the products have been vetted to ensure that they meet Healthline’s medical and business standards, adhere to Food and Drug Administration (FDA) regulations on allowable health claims and labeling requirements, and are manufactured in facilities that adhere to Current Good Manufacturing Practices (CGMPs) established by the FDA.
- Credibility: The products we chose are made by medically credible companies that follow ethical, legal, and industry best standards and that provide objective measures of trust, including having supplements thoroughly tested for purity and potency, ideally by third-party organizations.
- Effective dose: With the exception of one product (which doesn’t use CFUs), all the supplements below contain at least 106 (1 million) CFUs per gram.
- Ingredients: We looked for products that are made from high quality ingredients and free of artificial additives and fillers.
- Personal needs: We included options to suit a variety of needs and preferences, whether you need a specific probiotic strain or you follow a gluten-free diet.
Here’s a quick look at how our top picks compare:
Probiotic supplements have been shown to benefit health in a number of ways.
However, some of the purported benefits of probiotics aren’t supported by research, so it’s important to always consult a healthcare professional before taking a probiotic supplement, especially if you’re hoping to Strengthen symptoms related to a health condition.
May Strengthen symptoms of certain gastrointestinal conditions
Some of the most well-studied uses of probiotic supplements relate to the treatment of gastrointestinal conditions such as IBS and IBD.
In one review of 11 studies, 7 of the studies reported significant improvements in symptoms such as bloating and abdominal pain in people with IBS who took probiotic supplements, compared with a placebo. The remaining four studies didn’t find significant improvements.
The review also found that multistrain probiotics used for at least 8 weeks were the most effective for improving IBS symptoms.
Notably, Lactobacillus acidophilus was present in all of the multistrain supplement studies that reported significant improvements.
Multistrain probiotics may Strengthen some symptoms in those with IBD, though they appear to be less effective for people with Crohn’s disease. However, evidence is currently limited and well-designed studies are needed.
May help with constipation and diarrhea
Studies indicate that probiotics may help Strengthen multiple types of diarrhea, including infectious diarrhea, antibiotic-associated diarrhea, and traveler’s diarrhea.
Certain strains, including Lactobacillus rhamnosus GG and Saccharomyces boulardii, seem to be particularly effective for treating diarrhea in children and adults.
Some probiotics, such as Bifidobacterium lactis, may also help Strengthen constipation. However, study results vary, with some showing no improvements in constipation with probiotic treatment.
May benefit urinary health
Supplementing with probiotics may help maintain urinary tract health and be beneficial for women who get frequent urinary tract infections (UTIs).
Some studies show that treatment with the probiotics Lactobacillus rhamnosus GR-1 and Lactobacillus reuteri RC-14 may help reduce UTIs in women.
However, study results are conflicting.
One review of three randomized controlled trials found that taking probiotics didn’t significantly reduce UTI recurrence in postmenopausal women.
Other potential benefits
In addition to the benefits listed above, some research suggests that probiotic supplements may have the following effects:
- May promote immune health: Evidence supports the role of probiotic supplements in maintaining immune health. Several studies suggest that probiotics may enhance immune function in certain populations, but more research is needed.
- May benefit metabolic health and weight management: Alterations in gut bacteria may contribute to obesity and metabolic issues, and some studies have shown that probiotic supplements may promote weight loss. Research in this area is ongoing.
- May Strengthen cardiovascular risk factors: Probiotic supplements may help reduce blood lipid levels in some people, which may decrease the risk of heart disease. However, evidence is limited at this time.
- May help treat certain mood and emotional disorders: Studies suggest that certain probiotics may help reduce symptoms of depression and anxiety, but more high quality studies are needed before strong conclusions can be made.
If you’re interested in taking a probiotic supplement, it’s important to first determine whether a probiotic supplement is necessary for your specific health needs.
If you’re instructed to take a probiotic, please consider the following:
- Probiotic strains: Probiotics are not one-size-fits-all remedies, and certain probiotic strains are much more effective for certain medical conditions and symptoms than others. Look for supplements with specific strains based on your needs.
- Intended use: The effectiveness of probiotic supplements is not only strain-specific but also disease-specific, meaning the correct strain and dose must be appropriate for the condition or symptom you intend to treat.
- Brand: Manufacturing processes, shelf life, and formulation type can significantly affect a probiotic supplement’s effectiveness. Therefore, it’s essential to buy probiotics from established, physician-trusted brands.
- Storage requirements: Some probiotics require refrigeration. Check the product label for proper storage instructions. In general, probiotics are sensitive to heat. Thus, if they don’t require refrigeration, you’ll want to store them in a cool, dry area.
- CFUs: The product quality matters. It’s important to look for probiotics that contain at least 106 (1 million) CFUs per gram, as research suggests that this is the minimum amount needed to exert positive effects in the body.
Also keep in mind that because probiotics are quite vulnerable to factors such as temperature change and storage time, many may no longer be viable by the time you purchase them.
For this reason, the NIH recommends that customers choose products that list the CFUs at the end of a product’s shelf life. This indicates that a product contains a therapeutic number of CFUs after the product is purchased.
Contrary to popular belief, probiotic supplements are not necessary or appropriate for most people.
Not only can they be expensive, but they may lead to side effects such as bloating and bacterial overgrowth. Plus, they could lead to excessive immune stimulation and infection among people with weakened immune systems.
While some people, including those with IBS and certain types of IBD, may benefit from specific strains of probiotics, in general, most healthy people who follow a nutritious diet and healthy lifestyle do not need to take probiotic supplements.
What’s more, some researchers are concerned that the widespread use of probiotics may lead to antibiotic resistance and warn that many studies investigating the safety and effectiveness of probiotics are of poor quality.
For these reasons, it’s not a good idea to take probiotics before consulting a healthcare professional. They can help you decide whether a probiotic supplement is appropriate and deliver brand and dosage recommendations.
If you’re experiencing gastrointestinal symptoms such as abdominal pain, bloating, cramping, diarrhea, and constipation; have received a diagnosis of IBD or IBS; or are concerned about your vaginal health, you may benefit from a probiotic.
But it’s a good idea to schedule an appointment with a healthcare professional first, because your symptoms could be related to a condition that requires a specific treatment or medication.
Additionally, taking a probiotic can do more harm than good in some individuals, so it’s important to discuss options with a trusted expert before trying anything new.
What is the most effective form of probiotic?
Research suggests that probiotics must contain at least 106 (1 million) viable CFUs per gram to have a clinically significant effect. Additionally, the most-studied and most-used strains of probiotics are Lactobacillus and Bifidobacterium.
However, probiotic supplements are strain- and disease-specific, so the most effective strain will depend on the condition or issue that the supplement is meant to improve.
What is the most effective probiotic supplement?
Because probiotics are strain-, disease-, and symptom-specific, no single probiotic is more effective overall than others. An effective probiotic supplement contains one or more probiotic strains that have been clinically shown to help with the symptoms you’re experiencing.
Still, some brands are considered to offer higher quality probiotic supplements, including Culturelle, Align, Bio-Kult, and Jarrow Formulas.
Is it OK to take a probiotic every day?
Because research on the safety and effectiveness of probiotics in people without existing health conditions is still inconclusive, it’s best to talk with a healthcare professional before starting a daily probiotic.
Probiotic supplements may be helpful for people with certain conditions, such as IBS, constipation, and UTIs.
However, probiotics aren’t necessary for everyone, and the effectiveness of probiotic supplements depends on the strain, dosage, and condition being treated.
Finally, there are many other ways to take care of your gut microbiome and overall health that don’t involve dietary supplements, including following a nutrient-dense diet, managing your stress levels, and maintaining a moderate weight.
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The DASH diet is the healthiest way to eat, according to the American Heart Association.
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The diet includes low amounts of salt and saturated fats, and focuses on whole foods.
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Registered dietitian Danielle Smith told Insider what to avoid doing when switching to the diet.
The Mediterranean diet may have been voted the healthiest way to eat six times in a row, but what's known as the DASH diet could be even better, according to experts.
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, aims to lower blood pressure and reduce the risk of heart attacks and strokes. It's usually prescribed to people with hypertension, or high blood pressure, but can also be followed as a general healthy diet.
The diet is low in salt, saturated or trans fats, added sugars, fatty meats, and alcohol, instead prioritizing vegetables, fruit, whole grains, low-fat dairy products, skinless fish and poultry, nuts and legumes, and non-tropical vegetable oils according to the American Heart Association.
Earlier this year, the AHA rated the DASH diet higher than the hugely popular Mediterranean diet for heart health, because, although similar, the Mediterranean diet does not address added salt and allows alcohol in moderation.
Insider spoke to Danielle Smith, a registered dietitian working with dietitian network Top Nutrition Coaching, about the biggest mistakes she sees people making when they start the DASH diet, and what to do instead.
Starting the diet without a plan
Going all in without a plan is the biggest mistake you can make when starting the DASH diet, Smith said. It's best to gradually build to following the diet fully by incorporating some DASH diet recipes that sound appetizing into your weekly meals, rather than just throwing away all your high-sodium and processed foods with no plan.
It's also important to be gracious with yourself when you slip up, which you will do because you're human, she said.
You should "feel confident going in as opposed to shooting in the dark," she said.
Believing the marketing on 'heart healthy' foods
Some products are marketed as "heart healthy" because they contain oats or are rich in whole grains, such as certain breakfast cereals or granola bars, Smith said. However, these products might not be very nutrient dense and can contain a lot of sugar.
She said: "don't be lured in by what is marketed to you, because it's not always healthy."
Instead, be sure to check that the product actually contains things that are nutritionally helpful, like fiber or protein, using the information on food labels
A dietitian previously explained to Insider how to read nutrition labels.
Drinking too much coffee
Coffee contains antioxidants which are thought to be anti-inflammatory, but Smith said you shouldn't rely on it for energy throughout the day, especially if you add lots of creamer and sugar to your coffee.
She also said that drinking too much coffee isn't good if you're following the diet because you already have hypertension. Insider previously reported on a study that found people with very high blood pressure who drank two or more cups of coffee a day were twice as likely to die from heart problems. However, research suggests people with normal blood pressure can safely drink up to five cups a day without harming their heart, or affecting their cholesterol levels or heart rhythm, according to the UK charity British Heart Foundation.
Not making lifestyle changes alongside the diet
As well as changing your diet, Smith recommended finding ways to move your body throughout the day, because moving more is an easy way to lower blood pressure. This can be as simple as going for walks or standing for parts of the day if going to the gym feels daunting, she said.
She also said that "aiming for half your body weight in ounces of water a day is ideal" to stay hydrated.
Not listening to your body
If you don't feel well after consuming a certain food, or you just don't like something, don't force yourself to eat it and focus on other nutrient dense foods instead, Smith said.
The diet is supposed to be maintainable long term, so it has to work for you and your body — "listen to your body and see how it responds," she said.
Read the original article on Insider
The NIH/National Institute on Aging has awarded a R01 $3 million grant to study the impact of a probiotic/prebiotic (synbiotic) medical food developed by Solarea Bio on maintaining bone health of older women.
The study will support an 18-month clinical trial of a synbiotic medical food in 220 older women to test whether it maintains lumbar spine bone mineral density (BMD) with aging.
Grant recipients are Hebrew SeniorLife, USDA HNRCA at Tufts University, Maine Medical Center Research Institute, and Solarea Bio.
"There is an unmet need for safe and effective dietary interventions for the metabolic processes underlying bone loss," said Dr. Shivani Sahni, PhD, who is an associate professor of medicine at Harvard Medical School, associate scientist at the Hinda and Arthur Marcus Institute for Aging Research at Hebrew SeniorLife, and director of the Nutrition Program at the Marcus Institute. "Current recommended strategies for maintenance of healthy bone mass are limited to consuming a diet rich in vitamins and minerals and performing weight bearing activity."
Osteoporotic fractures can have devastating health and economic consequences. Thirty percent of women will not survive the first year following a hip fracture, and in the United States 1.5 million fractures costs the healthcare system $17 billion annually. As our population ages and life expectancy increases, the burden of osteoporotic fractures will continue to rise without specific, safe, and effective ways to maintain bone mass with age."
Dr. Clifford J. Rosen, MD, Maine Medical Center Research Institute
"The proposed study is significant because it will test the efficacy of the synbiotic medical food, SBD111, to maintain bone density with age," said Dr. Eric Schott, co-founder and COO, Solarea Bio. "It also will provide the mechanistic insights leading to strategies for the dietary management of the metabolic processes underlying osteopenia and osteoporosis."
"Osteoporotic fractures result in more hospitalizations than heart attacks, strokes, and breast cancer combined and cause severe pain, long-term disability, and early death," said Douglas P. Kiel, MD., MPH, director of the Musculoskeletal Research Center at Hebrew SeniorLife's Hinda and Arthur Marcus Institute for Aging Research and professor of medicine at Harvard Medical School. "The projected increase in age-related osteoporotic fractures is estimated to be more than 48% between 2005 to 2025 with direct costs exceeding $25 billion in 2025."
Hebrew SeniorLife Hinda and Arthur Marcus Institute for Aging Research investigators are Dr. Shivani Sahni, PhD (PI), Dr. Douglas P. Kiel, MD MPH (Co-I), and Dr. Thomas G. Travison (Co-I). Solarea Bio collaborators are Dr. Eric Schott, PhD (PI), and Dr. Gerardo V. Toledo, PhD (Co-I). USDA HNRCA at Tufts University collaborator is Dr. Paul F. Jacques, DSc (PI). Maine Medical Center Research Institute (MMCRI) collaborator is Dr. Clifford J. Rosen, MD (PI).
