Arugula belonging to the genus Eruca and the family Brassicaceae is a leafy green plant that is closely related to radishes, kale and cauliflower.It is grown on a large scale for commercial purposes but wild varieties of the plant can be found in different parts of the world.Arugula has immense nutritional value and optimum consumption of this leafy vegetable will provide you with a healthy body and a clear mind.Arugula is low in calories and rich in nutrients; so you can opt for this vegetable without worrying about putting on too much weight.Arugula has lesser quantities of oxalates compared to other leafy vegetables and this enables easy absorption of minerals by your body.Anti-oxidants present in arugula regulate the enzyme reactions within our cells and also help to destroy the free radicals within our body which are harmful and can cause diseases.In addition to this, antioxidants present in Arugula protect your body from various illnesses like the common cold and even safeguards your system against cancer, premature aging and heart diseases.Researchers are trying to find out the beneficial effects Arugula of sulforaphane in fighting melanoma, esophageal, prostate, and pancreatic cancers.It has been detected by researchers that sulforaphane can inhibit the enzyme histone deacetylase, which is involved in the progression of cancer.Vitamin K catalyzes osteotrophic activity in cells which means that it promotes the formation of bones.With the onset of certain diseases like Alzheimer’s, Vitamin K works to slow down the degradation of neural pathways.Arugula contains a host of vitamins and minerals that is sure to boost your immunity system and guard against a variety of diseases.In addition to various immunity enhancing properties, arugula contains copper which helps to create more white blood cells.Arugula contains folates, a classification that contains folic acid, which decrease occurrences of mental defects in newborn babies.Arugula contains an anti-oxidant called alpha-lipoic acid that has proved to lower glucose levels, increase insulin sensitivity and prevents oxidative stress-induced changes in patients with diabetes.So arugula, with its low oxalate content, helps to absorb the essential minerals like copper and iron which are so beneficial for your health.Regular intake of arugula helps in losing weight in addition to the other benefits that it provides.Arugula has a number of uses and regular intake of this leafy vegetable can have good effects on your body. .

15 Foods That Always Make You Feel Bloated, and Why

How did your stomach manage to grow in eight hours what typically takes pregnant women eight months to do?Before you go onto WebMD and diagnose yourself with a gluten, dairy, soy, peanut, and shellfish allergy, take a moment to think if you’ve eaten any of these foods below.These are more commonly known as vegetables like broccoli, kale, cauliflower, cabbage, brussel sprouts, or arugula.This is because these vegetables contain raffinose, a sugar that causes the body to produce gas and in turn balloon you up.Due to its high fructose and sorbitol content, which are sugars that many people cannot tolerate, apples are another healthy food that may be causing you some serious stomach pain.While it’s great for when you’re feeling sick or lazy, canned soup contains a lot of sodium that triggers water retention and causes your stomach, face, feet, and hands to swell up.The fact that yogurt is a form of dairy, and thus contains lactose, causes the body to create gas bubbles.Additionally, yogurt is notorious for its high sugar content, which also works as a belly bloat offender.If no food is digested into the acids, they remain in the stomach and cause bloating, along with the air swallowed through chewing.Many people cannot digest such high amounts of fructose, and that results in some unwanted bloating.With its high amounts of fat, salt, grease, and dairy, pizza is the ultimate bloater.If you just don’t have it in you to break up with this beloved Italian meal, opt for pizza with a cauliflower crust, or lactose-free cheese.While dried fruit goes great in a trail mix or as a simple afternoon snack, the high amounts of fructose within makes it difficult for many people to absorb its nutrients.Our bodies cannot process this “fake sugar” within artificial sweeteners, and it causes our stomachs to stretch.Beans contain indigestible sugars that cause these gaseous foods to bloat us right up and force gas out of weird places.However, the store bought versions add a thickening agent called carrageenan that is linked to ulcers, inflammation, and other gastrointestinal issues.There are ways for you to substitute your favorite foods without having to sacrifice your flat stomach, and it’s all about trial and error. .

Does Arugula Cause Gas?

They mistakenly believe that if another person has trouble with arugula or other member of this cruciferous family, then they will also.A small percentage of people suffer gastrointestinal problems and especially gas from arugula because of a specific sugar in all cruciferous vegetables called raffinose.It should be noted that arugula will probably cause less gas than broccoli or brussels sprouts because of the differing amount of raffinose in each member of this vegetable family.Some people have trouble digesting raffinose in the small intestine allowing this sugar to travel to the large intestine where the bacteria that live there ferment the sugar.Use the above list to test to see if arugula or any other cruciferous vegetable causes you any problems.If you suffer from any gastrointestinal condition, please fill out the form below to receive a copy of Dr. Dahlman’s free report on how you can conquer it with his all natural treatment utilizing his step-by-step process, temporary dietary eliminations and an all natural supplement program. .

5 Green Foods Good For The Gut

A variety of plant-based foods are packed with nutrition that support good digestion, specifically fiber and usable carbohydrates that your body can process into energy.Nope, it’s a bummer too, which is why it’s important to eat enough greens on a regular basis to keep your body alkaline, especially your digestive system.You can also use it to make smoothies with or dice it up and chop it onto any salad, in an entree, or use it in soups, raw pizzas or even puree it into a dip!Tip: Add a squeeze of lemon to help with the sharp bite of parsley and increase the alkalizing benefits as well.A powerful herb, it helps promote healthy digestion by increasing regularity and whisking toxins out of the body, specifically lead and heavy metals.Zucchini is incredibly low in starch, so it’s easier to digest than some other higher carbohydrate foods and it’s also rich in potassium and Vitamin C, two nutrients that reduce inflammation and keep things moving!In addition, this squash helps soothe the stomach because it’s naturally alkalizing due to high amounts of chlorophyll and water.Zucchini should be bought organic since it’s high in pesticides in conventional form and one of the most common crops to be genetically modified.Use a slicer or mandoline to turn zucchini into noodles in place of grains in your next lasagna, snack on it with some salsa or hummus, top salads with it, grill or roast it, or even freeze it into cubes and make your smoothie frosty without the need for bananas!This food helps promote regularity, decreases bloating, contains fair amounts of protein (4 grams per cup), and is rich in folate, an important B vitamin for your health.Asparagus is also easier to digest than some other veggies like broccoli, and it adequately helps your body detoxify from harmful substances.Its natural bright green color indicates its high chlorophyll content which ensures it will help decrease inflammation.Obviously, kale and spinach, not to mention romaine, watercress, celery, and any other green piece of produce, or even superfoods like spirulina and cholorella will benefit digestion and help keep the body alkaline. .

Top Gas-Producing Foods

Gas, also known as flatulence or belching, may be caused by air that you swallow while eating, particularly if you're rushing.For instance, the stomach and small intestine don’t fully digest fiber as well as the carbohydrates found in many foods."Fruits and vegetables are big offenders, especially those in raw form because the body has to work hard to digest these plant-based foods.How your body reacts to food depends on how well you digest carbohydrates and what type of bacteria is in your intestines.An analysis of 68 studies and six review articles on the gastrointestinal effects of low-digestible carbohydrates such as fiber, resistant starch, and sugar alcohols, published in the journal Critical Reviews in Food Science and Nutrition in 2009, found that for many people these carbohydrates can lead to gastrointestinal issues, like excessive gas, abdominal discomfort, and diarrhea, particularly when consumed in large amounts.Other high-fiber foods, like whole grains, may also cause gas or bloating, particularly if you've recently increased your fiber intake.Lemond says that anyone concerned about excessive gas should be mindful of the sweeteners added to sugar-free candy, gum, and some packaged foods, such as cereal and granola bars."On top of the added fiber, some granola bars also contain sugar alcohols known to cause intestinal gas," she says.Also record how often you burp, pass gas, or experience other uncomfortable symptoms, like bloating.By tracking your symptoms in a food diary, along with what and when you're eating, you may be able to pinpoint what's causing you to develop gas.Even people diagnosed with a food intolerance can modify their diet to ease their symptoms.If you feel the need to drink a beverage while eating, opt for water at room temperature."Fat slows the functioning of your intestines, so if you don't process gas very well, fatty foods could make that worse," says Lena Palmer, MD, a gastroenterologist, assistant professor in the department of medicine, and medical director of nutritional services at Loyola University Chicago.When gas is accompanied by other symptoms, such as constipation, diarrhea, or weight loss, it's time to talk to your doctor, Dr. Palmer says.Intolerances to certain foods may cause gastrointestinal distress, but Lemond says it's not a good idea to restrict your diet without guidance from your doctor first. .

Got Digestive Problems? Take It Easy on the Veggies.

Previously, I wrote an article called “FODMAPS: Could Common Foods Be Harming Your Digestive Health?” I described how certain classes of foods, known as FODMAPs, are poorly digested in certain people and can lead to gas, bloating, pain and changes in stool frequency and consistency.(1) I also have information on what would make up a diverticulitis diet menu if you’ve suffered from an attack.Today I’ve got another tip for those of you with digestive issues, including IBS, constipation, diarrhea and acid reflux: eat fewer vegetables.Find out how following mainstream advice to eat six to eight servings of vegetables a day could hurt your gut.Yuca Another helpful tip is to reduce the variety of vegetables you eat at any given meal.Remove the stems and peels (i.e. from broccoli, cauliflower, and winter greens) from veggies (and fruits) high in insoluble fiber.Dice, mash, chop, grate or blend high-insoluble fiber foods to make them easier to break down.Insoluble fiber foods are best eaten well-cooked: (5) Steamed thoroughly, boiled in soup, braised, etc; avoid consuming them in stir-fries and if you do eat them raw, prepare them as described in #3 above.It’s also worth pointing out that most traditional cultures only ate a few vegetables and fruits that were available seasonally.They couldn’t walk into Whole Foods and buy every vegetable on the planet at every time of year.But the advice to eat six to eight servings a day is not based on solid scientific evidence and may cause unnecessary distress in people with gut problems.Fermented vegetables like sauerkraut, kim chi, sauerruben, and cortido are excellent alternatives for people with gut issues.Although sauerkraut and kim chi contain cabbage, which is high in insoluble fiber (and a FODMAP to boot), I’ve found that many patients with gut problems can tolerate it quite well.The sauerkraut you can buy in the condiments section has been pasteurized and won’t have the same beneficial effect.


Why Your Body May Have Trouble Digesting Lettuce

Lettuce may seem like a harmless food, but some people may find this salad mainstay can cause digestive difficulties.Lettuce isn't generally considered hard on the digestive tract, so the problem may stem from a medical condition, a food allergy or an intolerance."Lettuce is usually very digestive," says Niket Sonpal, MD, an internist and gastroenterologist and an adjunct assistant professor at Touro College of Osteopathic Medicine in New York."Many vegetables and legumes, like corn, beans, lettuce, broccoli, kale and carrots, can end up being visible when they exit the body.While eating leafy greens won't pose problems for most people, some medical conditions may make digesting lettuce painful."GI conditions that might make consumption of lettuce uncomfortable could include IBS or an obstruction that may cause issues in general," says Dr. Sonpal."Because lettuce is usually considered to be easy on the gut, booking an appointment with your doctor is important to make sure we find out what is causing this difficulty.".According to the Mayo Clinic, a low-fiber diet can help lessen stool bulk, and you might want to try it and then gradually add back fiber.


Spinach vs Arugula

Ah, spinach vs arugula – a question I find myself answering quite frequently and – believe it or not – one of my most sought out blog posts!Arugula’s scientific name is Eruca sativa, and it’s an annual plant native to the Mediterranean region.The calorie, protein, and fiber content of both vegetables is similar, but the vitamins and minerals tip the scale towards spinach — except for calcium.If I’m being completely honest, I wasn’t surprised to find out that spinach is more nutrient dense.One thing I noticed from experience working with my patients with food sensitivities, spinach can cause diarrhea for some people.If a patient is sensitive to spinach or tyramine, it’s better to stick with other greens like arugula, kale, or lettuce.The bottomline: spinach is slightly healthier, as long a it doesn’t cause any digestion side effects. .

9 Benefits of Arugula

Arugula’s aromatic, peppery flavor adds a wonderful dimension to a salad, to your health and maybe even your sex life.These vegetables are high in fiber and antioxidants, and also rich in glucosinolates, which studies show may reduce the risk of developing lung, prostate, breast and pancreatic cancer.The fiber content helps clean out the colon promoting healthy bowel movements.The phytochemicals, antioxidants and essential minerals found in arugula help cleanse out toxins in the body.In high-functioning older adults, low levels of folate have been shown to be a risk factor for cognitive decline.The extra benefit is that two cups contain only 80 calories, making it a good choice for those on a diet.Research has shown us that the trace minerals and antioxidants in dark, leafy greens are essential for our sexual health.A study, published March 2013 in the journal of Al-Nahrain University, found that arugula leaf extracts boosted testosterone levels and sperm activity in mice.Love potions were made using arugula and other herbs like lavender in ancient times.Arugula seeds are pressed to make Taramira oil, used in pickling, cooking and salad dressing in northern India.However, by eating lightly cooked arugula, your body will absorb more of certain nutrients and carotenoids than when it is raw.Please Note: Arugula is relatively lower in oxalate content than spinach, purslane, mustard greens, celery, etc.Arugula Pesto: This tasty recipe achieves a cheesy flavor without dairy. .

Is Lettuce Safe for Dogs? Can Dogs Have Lettuce?

It should be noted that spinach, while containing large amounts of Vitamins A, B, C, and K, is also very high in oxalic acid, which blocks the body’s ability to absorb calcium and can lead to kidney damage.Kale also contains several potentially harmful natural compounds, including calcium oxalate — which could lead to kidney and bladder stones — and isothiocyanates, that can cause mild to potentially severe gastric irritation.Given that it’s 90 percent water, lettuce’s nutritional content is somewhat low, especially the iceberg variety.However, be aware that just because your dog can eat lettuce doesn’t mean you should give him your leftover salad! .

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