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The Best Dinner for Gut Health, According to Dietitians

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When we use the term “gut health,” we’re largely talking about the health and diversity of the gut microbiome—all of the microorganisms that live in your gastrointestinal tract. This community of gut bugs doesn’t just affect your GI health, it makes a big impact on your overall wellness.

“Recent scientific research supports the idea that a balanced, healthy microbiome plays a role in nutrient digestion and absorption, hormone generation, neurotransmitter production, your metabolism and immune system and more, says Tami Best, M.S., a registered dietitian nutritionist with Top Nutrition Coaching who specializes in gut health.

One way to support a healthy gut is through nutrition, particularly by eating a diet rich in plant foods and probiotics. But what does this actually look like? To give you an idea, we’re going to start with dinner. We talked to gut-health experts about how to create a gut-healthy dinner, what they recommend, and how to eat it to support your microbiome. Keep reading.

 

What to Look For in a Gut-Health-Friendly Dinner

Probiotic-Rich Ingredients

Probiotics are good-for-you live bacteria that help populate your gut for a healthy microbiome. We still need more research to learn if or when probiotic supplements are beneficial, per the National Center for Complementary and Integrative Health, so getting probiotics from food sources is especially important.

You can find probiotics in foods such as kimchi, sauerkraut, tempeh, miso, kefir and some brands of cottage cheese. Yogurt is another great probiotic-rich food that can be incorporated into dinner, and it can be used as a base for a dressing or marinade or dolloped onto a bowl of soup, recommends Diana Mesa, RD, CDCES, founder and owner of En La Mesa Nutrition.

Prebiotic Fiber

Fiber is great for gut health—especially if it’s a specific type called prebiotic fiber, which acts as food for the healthy bacteria in your gut, allowing them to thrive.

“The bacteria in your gut ferment prebiotic fiber, releasing byproducts such as gases and short-chain fatty acids,” says Mesa. “Short-chain fatty acids have anti-inflammatory properties, which are not only beneficial to gut health but to overall health, too,” she explains.

The prebiotic foods that Best recommends include whole grains, peas, legumes, artichokes, garlic, honey, asparagus, banana, dandelion greens and onions. Mesa says she loves incorporating potatoes, legumes or plantains in her dinners for prebiotic fiber.

Plant Foods

For a gut-friendly dinner, make sure you’re packing in the plants. A 2020 study in Nutrients found that people who followed a Mediterranean diet rich in plant foods had significantly more diverse gut microbiomes than those who ate a typical Western diet low in fiber and high in added sugars and animal products. Researchers believe antioxidants—found in abundance in plant foods—may have something to do with this.

A Low-Stress Environment

Gut health is about more than just the nutrients you eat. It’s also about how you eat. Mindful eating can promote nervous system regulation and help your body enter “rest and digest” mode for optimal digestion, per a 2019 study in Integrative Medicine.

Try eating dinner in a low-stress environment. That means setting aside enough time for the meal so that you don’t have to rush, and eating regularly throughout the day so you don’t show up to dinner extremely hungry. Doing so will allow you the opportunity to chew your food thoroughly. “Digestion begins in the mouth, and in the hustle and bustle of the day-to-day, you might find yourself eating pretty quickly,” says Mesa. Slowing down means chewing food thoroughly, which can improve your digestion and make eating a more pleasurable experience, she says.

 

The Best Dinner to Support Gut Health

For a healthy gut microbiome, we recommend our Roasted Salmon with Smoky Chickpeas & Greens. It has almost one-quarter of the Daily Value of fiber (6 grams) in each serving, and it’s packed with plant foods that provide prebiotics and antioxidants. Plus, salmon is a high-quality source of protein that’s rich in omega-3 fatty acids to reduce inflammation.

If you want to add a grain, we recommend going with a whole grain like quinoa, wild rice or barley for added prebiotics. However, if you’re just starting to increase your fiber intake, you may want to start with a grain like white rice, which has less fiber. This recipe is already an excellent source of fiber, and adding too much fiber too quickly can cause GI issues like bloating.

Here are three reasons why we love this dinner for gut health:

Rich in Prebiotic Fiber

This dinner includes one of Mesa’s favorite prebiotic sources—legumes! The chickpeas are tossed with oil, paprika and salt and then roasted for a crispy accompaniment to the salmon and kale. If you have leftover chickpeas after making this recipe, you’re in luck. They work great as a snack on their own or as a salad topping for lunch the next day.

Besides the chickpeas, this recipe incorporates kale, another great source of prebiotic fiber. The recipe instructs you to cook the kale on the stovetop for a warm meal, but you could always serve it cold if you want something more refreshing.

Contains Probiotics

This recipe includes a creamy green dressing to top the salmon and greens. One source of the dressing’s creaminess is buttermilk, an ingredient that sometimes (but not always) contains probiotics. (Check the label for live and active cultures.)

If you’re not sure if your buttermilk contains probiotics, it’s also easy to add probiotics by using plain yogurt instead of buttermilk or mayonnaise in the recipe. Or, you can swap the dressing and make this Creamy Yogurt-Dill Sauce instead.

Anti-Inflammatory Ingredients

This recipe incorporates a few anti-inflammatory ingredients that Best recommends, including green leafy veggies, fatty fish and extra-virgin olive oil. “Anti-inflammatory foods help keep intestinal cells healthy,” says Best.

Plus, the chickpeas are seasoned with paprika, a spice that may have anti-inflammatory benefits due to its capsaicin content. Capsaicin is responsible for the spicy flavor of foods like paprika and chile peppers. A 2022 study in Biomolecules found that capsaicin may help reduce inflammation and stimulate mucin production in the colon, which supports the growth of healthy gut bacteria.

 

The Bottom Line

For a healthy gut, it’s important to eat prebiotics, probiotics and anti-inflammatory foods like fatty fish and leafy greens. The best dinner that fits the bill is our Roasted Salmon with Smoky Chickpeas & Greens. To support healthy digestion, experts recommend eating it slowly in a stress-free environment, too. Besides, with a dinner this good, you’ll want to savor and enjoy it.

 

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What’s the greatest holiday gift: lips, hair, skin? Give the gift of great skin this holiday season

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Give the gift of great skin this holiday season

Skinstitut Holiday Gift Kits take the stress out of gifting

Toronto, October 31, 2024 – Beauty gifts are at the top of holiday wish lists this year, and Laser Clinics Canada, a leader in advanced beauty treatments and skincare, is taking the pressure out of seasonal shopping. Today, Laser Clincs Canada announces the arrival of its 2024 Holiday Gift Kits, courtesy of Skinstitut, the exclusive skincare line of Laser Clinics Group.

In time for the busy shopping season, the limited-edition Holiday Gifts Kits are available in Laser Clinics locations in the GTA and Ottawa. Clinics are conveniently located in popular shopping centers, including Hillcrest Mall, Square One, CF Sherway Gardens, Scarborough Town Centre, Rideau Centre, Union Station and CF Markville. These limited-edition Kits are available on a first come, first served basis.

“These kits combine our best-selling products, bundled to address the most relevant skin concerns we’re seeing among our clients,” says Christina Ho, Senior Brand & LAM Manager at Laser Clinics Canada. “With several price points available, the kits offer excellent value and suit a variety of gift-giving needs, from those new to cosmeceuticals to those looking to level up their skincare routine. What’s more, these kits are priced with a savings of up to 33 per cent so gift givers can save during the holiday season.

There are two kits to select from, each designed to address key skin concerns and each with a unique theme — Brightening Basics and Hydration Heroes.

Brightening Basics is a mix of everyday essentials for glowing skin for all skin types. The bundle comes in a sleek pink, reusable case and includes three full-sized products: 200ml gentle cleanser, 50ml Moisture Defence (normal skin) and 30ml1% Hyaluronic Complex Serum. The Brightening Basics kit is available at $129, a saving of 33 per cent.

Hydration Heroes is a mix of hydration essentials and active heroes that cater to a wide variety of clients. A perfect stocking stuffer, this bundle includes four deluxe products: Moisture 15 15 ml Defence for normal skin, 10 ml 1% Hyaluronic Complex Serum, 10 ml Retinol Serum and 50 ml Expert Squalane Cleansing Oil. The kit retails at $59.

In addition to the 2024 Holiday Gifts Kits, gift givers can easily add a Laser Clinic Canada gift card to the mix. Offering flexibility, recipients can choose from a wide range of treatments offered by Laser Clinics Canada, or they can expand their collection of exclusive Skinstitut products.

 

Brightening Basics 2024 Holiday Gift Kit by Skinstitut, available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

Hydration Heroes 2024 Holiday Gift Kit by Skinstitut – available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Pediatric group says doctors should regularly screen kids for reading difficulties

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The Canadian Paediatric Society says doctors should regularly screen children for reading difficulties and dyslexia, calling low literacy a “serious public health concern” that can increase the risk of other problems including anxiety, low self-esteem and behavioural issues, with lifelong consequences.

New guidance issued Wednesday says family doctors, nurses, pediatricians and other medical professionals who care for school-aged kids are in a unique position to help struggling readers access educational and specialty supports, noting that identifying problems early couldhelp kids sooner — when it’s more effective — as well as reveal other possible learning or developmental issues.

The 10 recommendations include regular screening for kids aged four to seven, especially if they belong to groups at higher risk of low literacy, including newcomers to Canada, racialized Canadians and Indigenous Peoples. The society says this can be done in a two-to-three-minute office-based assessment.

Other tips encourage doctors to look for conditions often seen among poor readers such as attention-deficit hyperactivity disorder; to advocate for early literacy training for pediatric and family medicine residents; to liaise with schools on behalf of families seeking help; and to push provincial and territorial education ministries to integrate evidence-based phonics instruction into curriculums, starting in kindergarten.

Dr. Scott McLeod, one of the authors and chair of the society’s mental health and developmental disabilities committee, said a key goal is to catch kids who may be falling through the cracks and to better connect families to resources, including quicker targeted help from schools.

“Collaboration in this area is so key because we need to move away from the silos of: everything educational must exist within the educational portfolio,” McLeod said in an interview from Calgary, where he is a developmental pediatrician at Alberta Children’s Hospital.

“Reading, yes, it’s education, but it’s also health because we know that literacy impacts health. So I think that a statement like this opens the window to say: Yes, parents can come to their health-care provider to get advice, get recommendations, hopefully start a collaboration with school teachers.”

McLeod noted that pediatricians already look for signs of low literacy in young children by way of a commonly used tool known as the Rourke Baby Record, which offers a checklist of key topics, such as nutrition and developmental benchmarks, to cover in a well-child appointment.

But he said questions about reading could be “a standing item” in checkups and he hoped the society’s statement to medical professionals who care for children “enhances their confidence in being a strong advocate for the child” while spurring partnerships with others involved in a child’s life such as teachers and psychologists.

The guidance said pediatricians also play a key role in detecting and monitoring conditions that often coexist with difficulty reading such as attention-deficit hyperactivity disorder, but McLeod noted that getting such specific diagnoses typically involves a referral to a specialist, during which time a child continues to struggle.

He also acknowledged that some schools can be slow to act without a specific diagnosis from a specialist, and even then a child may end up on a wait list for school interventions.

“Evidence-based reading instruction shouldn’t have to wait for some of that access to specialized assessments to occur,” he said.

“My hope is that (by) having an existing statement or document written by the Canadian Paediatric Society … we’re able to skip a few steps or have some of the early interventions present,” he said.

McLeod added that obtaining specific assessments from medical specialists is “definitely beneficial and advantageous” to know where a child is at, “but having that sort of clear, thorough assessment shouldn’t be a barrier to intervention starting.”

McLeod said the society was partly spurred to act by 2022’s “Right to Read Inquiry Report” from the Ontario Human Rights Commission, which made 157 recommendations to address inequities related to reading instruction in that province.

He called the new guidelines “a big reminder” to pediatric providers, family doctors, school teachers and psychologists of the importance of literacy.

“Early identification of reading difficulty can truly change the trajectory of a child’s life.”

This report by The Canadian Press was first published Oct. 23, 2024.

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