Diet Archives

woman holding a heating pad to her stomach

An Expert’s Take on Dealing with Gas

Out of the many gut-related issues patients have discussed with me over the years, problems with excess air and gas resulting in bloating, a sensation of fullness in your abdomen, are the most common by a long shot.

Just to make it really clear, EVERYONE produces gas — anywhere from 1-4 pints daily and passes it about 14 times a day — and it can build up in your gastrointestinal tract.

But how does this common issue go from an occasional embarrassment to a more serious health issue?

The GI tract

There’s a number of reasons why patients may have problems, and some may have more to do with the upper digestive tract and swallowing too much air, creating belching or bloating. In fact, this extra air may never reach the stomach or lower GI tract at all.

Much of it builds up in the esophagus, especially if patients are overdoing it on certain foods or they smoke, chew gum or drink and eat too fast.

Because most of these causes are obvious signs of the body reacting badly to a more stressful go-go-GO! lifestyle, we’ve got some simple solutions that could help.

More symptoms

Some signs that extra air and gas may be a real problem, however, are when patients begin experiencing symptoms of acid reflux (the backward flow of stomach acid to the esophagus), gastroesophageal reflux disease (GERD), a more severe form of acid reflux in which frequent heartburn is common, or an H. pylori infection in the stomach.

(Most people assume GERD and acid reflux are the same thing, but medical experts see them as slightly different health problems, according to the Mayo Clinic.)

And, for patients who have experienced a dramatic change in weight loss or gains, a hernia, any abdominal surgery or changes in the frequency or color of their stools (or see blood in them), you should visit your family physician for more guidance.

Minor challenges, easy solutions

Fortunately, the large majority of our symptoms will be minor inconveniences or embarrassing, at worst, in the moment. Here are some simple ways to treat bloating, belching or excess gas you may want to try first.

Spend a little more time eating meals or drinking fluids. The more you rush, the more opportunities you have to swallow air that comes back in uncomfortable and embarrassing ways.
Limit your intake of high-fiber foods (like broccoli, beans and onions) and fatty foods for a short time. After your symptoms lessen, try re-introducing those foods, and pay close attention to which ones give you trouble.
Reduce your intake of carbonated drinks and foods that use sugar alcohol substitutes like sorbitol. Consuming fizzy drinks or chewing gum sweetened by sorbitol or xylitol just adds to your gas problems.
Are you doing any exercise? Think about taking a short walk after your meals.
Consider taking a probiotic. A healthy solution like EndoMune Advanced Probiotic — containing multiple species of beneficial bacteria — is a good way to restore the healthy balance of bacteria in your gut.

Taking a probiotic is important considering carbohydrates can be poorly absorbed by the gut, creating imbalances in your gut bacteria.

Also, multi-strain probiotics like EndoMune offer the extra benefit of treating constipation, another way food waste gets trapped in the colon and creates opportunities for excess gas to escape when you least expect it.

An Expert’s Take on Dealing with Gas Read More »

a woman holding a salad and measuring her waist

How to Optimize the Benefits of Ketosis

Diet, Digestive Health / By @drHoberman

With many struggling to lose weight, people are searching to find ways to do it safely and easily. One diet that has re-emerged as a popular choice is the keto (ketogenic) diet.

Those who follow the keto diet eat foods containing low amounts of carbs, high quantities of fats and medium amounts of protein.

Replacing those carbs with fats triggers a metabolic change in your body called ketosis. Ketosis burns fats more efficiently and lowers your insulin and blood sugar levels.

The origins of the keto diet date back nearly a century ago as a solution to treat epilepsy safely when drugs weren’t effective. Over the past 25 years, this diet-based alternative has gained popularity as seizure rates have fallen 50 percent or more among approximately more than half of adults, according to recent reports.

The health of the human gut may play an important part in supporting the anti-seizure benefits people receive from following the keto diet too, according to a study appearing in Cell.

Boo to antibiotics!

Researchers at UCLA discovered the connection between gut health and the keto diet when they compared the health of normal mice to those raised in a germ-free environment and others treated with antibiotics, a well-known, drug-based enemy that depletes gut bacteria.

In initial tests, the microbiomes of healthy mice with normal microbiomes changed in just four days and they experienced far fewer seizures while eating a keto diet.

On the other hand, mice with depleted or non-existent microbiomes didn’t receive the same protective benefits from seizures when they were fed a keto diet. Why? Germ-free mice were missing two specific species of gut bacteria (Akkermansia muciniphila and Parabacteroides).

“We found we could restore seizure protection if we gave these particular types of bacteria together,” said researcher Christine Olson, according to a press release. “This suggests that these different bacteria perform a unique function when they are together.”

The gut-brain connection

UCLA researchers also learned how those species of gut bacteria, elevated by the keto diet, were also responsible for changing the level of biochemicals in the gut and bloodstream that affect neurotransmitters in the brain’s hippocampus.

(In the human brain, the hippocampus has many functions, including processing memory and regulating the “fight or flight” response.)

That pair of gut bacteria works together to increase levels of GABA (a neurotransmitter that quiets neurons), a connection that shows how the gut-brain connection may affect other conditions like epilepsy.

It’s also important to reiterate that multiple strains of bacteria working together made all the difference in protecting mice from seizures. Treating mice with just one strain of bacteria offered no protection at all.

However, probiotics, like EndoMune Advanced Probiotic and EndoMune Junior Probiotic for kids, contain multiple strains of bacteria that provide a wide range of health benefits for your unique and diverse microbiome.

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Gut Health May Play a Role in PTSD

Diet, Mental Health / By @drHoberman

For a long time, many people have associated posttraumatic stress disorder (PTSD) — a condition that develops in some who have experienced a dangerous, shocking or frightening event — with soldiers and police officers who deal with life and death situations on a daily basis.

Some experts who understand it intimately, however, believe PTSD is a public health problem that’s triggered by painful events other than war-related experiences.

That wider perception of PTSD symptoms has evolved over the years to include a broader scope of direct traumas — like experiencing a serious car accident, life-threatening illness, violent physical assault or other traumatic events — as well as indirect ones (hearing about the death of a loved one).

By the numbers, 60 percent of all men and half of all women in America will experience at least one traumatic event and roughly 8 percent of all Americans will face PTSD during their lifetimes, according to the National Center for PTSD.

Now that modern science better understands the gut-brain axis (the connection that links your intestines, emotions and brain) more fully, it’s not at all surprising to learn the balance of bacteria in your gut may predict if you’ll experience PTSD or not, according to a study appearing in Psychosomatic Medicine.

The gut bacteria drop-off

Researchers at the University of Colorado and Stellenbosch University (South Africa) teamed up to compare the microbiomes of 18 patients with PTSD with a control group of 12 patients who experienced significant trauma but not PTSD to identify any abnormalities in the gut.

PTSD patients had dramatically lower levels of three bacterial species (Actinobacteria, Verrucomicrobia and Lentisphaerae) compared to the control group. Additionally, patients who experienced childhood trauma had lower levels of two species (Actinobacteria and Verrucomicrobia).

This second finding interests and worries researchers because people who experience childhood trauma are at a higher risk of facing PTSD later in their lives. In fact, these changes in gut health balance may have happened much earlier in response to childhood trauma, says lead researcher Dr. Stefanie Malan-Muller, according to a press release.

Another problem with this gut bacteria drop-off: All three are responsible for regulating the body’s immune system, and inflammatory markers soon after a traumatic event are an indicator that predicts the development of PTSD later on, says Dr. Malan-Muller.

Hopefully, more research will determine if this specific fall in gut bacteria makes patients more vulnerable to PTSD or if it occurs as a result of PTSD.

Could probiotics be used to treat PTSD? Researchers at the University of Colorado were impressed by the results of their 2016 study on preventing a PTSD-like syndrome in mice by adding beneficial bacteria to their tiny microbiomes.

Currently, this team of researchers is studying the key factors that lead to the development of PTSD in hopes their findings can lead to better treatments. A potential treatment the team is looking is one that alters microbiome with the use of probiotics containing a strain of Lactobacillus (one of the families of beneficial bacteria contained in EndoMune Advanced Probiotic and EndoMune Junior Probiotic for kids) and prebiotics.

Stay tuned to the EndoMune blog for more news about PTSD and other health information that affects your gut health.

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Power Packed Probiotic Smoothie

Diet, Digestive Health / By @drHoberman

Summer holidays are opportunities to enjoy a cold drink, sun bathe by the pool, and spend time with friends and family! Good times in the sun often include sugary drinks, alcoholic beverages, and processed food – all of which may upset your gut. Now, you can make the next day just as good as the day before. Try our 5^th of July Coconut Açaí Smoothie and add EndoMune Advanced Probiotic, which can help repair your gut from the damage done by the alcohol and processed or fried food. In this delicious drink, the coconut water and Himalayan sea salt help replenish electrolytes lost during the festivities, and the açaí and blueberries provide high amounts of polyphenols to fight the free radicals in processed food and alcohol. Make this concoction to make your 5^th even happier than your 4th!

5^th of July Coconut Açaí Smoothie

1 cup coconut water
100 grams frozen natural açaí puree (Sambazon brand is sold at many local grocery stores)
½ cup natural frozen blueberries
1 scoop vanilla-flavored whey protein isolate (or vegan protein of choice)
1/4 teaspoon pink Himalayan sea salt*
1 capsule EndoMune Advanced Probiotic

*Feel free to add a scoop of your favorite electrolyte powder to this drink!

Blend on high for 30 seconds, or until desired consistency is reached. Drink it now or freeze in popsicle molds for a cold treat!

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Your Gut May Protect You From Too Much Salt

Diet, Digestive Health / By @drHoberman

Are you eating a diet heavy in processed or fast foods? Chances are good you’re eating way too much salt and setting yourself up for a lot of cardiovascular problems.

You’re already thinking, “I never touch a salt shaker at dinner or when I’m eating out.” More than 75 percent of the salt you consume hides in the processed foods you eat on the run or in a restaurant, according to the American Heart Association.

The average American consumes about 3,400 milligrams of salt every day, nearly 50 percent more than the 2,300 milligrams (1 teaspoon) recommended by most health experts.

Left unchecked, all of that extra salt in your body is a silent force that can lead to high blood pressure and, in time, heart disease, which leads the list of the top 10 causes of death among all Americans.

You probably won’t be surprised to learn all that extra salt harms your gut health too. But, a recent study on animals and human subjects appearing in Nature – a team-up between researchers at MIT and Berlin’s Max Delbruck Center and Charite – offers a bit hope.

Previous work has shown how a high-salt diet harms the body’s immune system by increasing the production of Th-17 cells that trigger inflammation and elevate a patient’s risks of hypertension.

For this new study, researchers sharply increased the salt intake of mice (eight times) and 12 healthy men (nearly three times) for two weeks apiece compared to healthier diets to determine how their bodies would react.

In both sets of tests, the composition of gut bacteria in mice and men changed for the worse with drops in Lactobacillus. These declines were also marked by expected increases in inflammatory Th-17 cells and higher blood pressure.

Interestingly, when probiotics containing Lactobacillus were introduced the collective gut and cardiovascular health of both sets of test subjects improved rapidly too, underscoring a link between salt and gut bacteria.

(Both EndoMune Advanced Probiotic for adults and EndoMune Jr contain multiple strains of beneficial bacteria, including Lactobacillus).

Extra salt harms your brain

According to researchers, heart disease may not be the only health issue affected by excessive salt intake either, as the uptick in inflammation may trigger the development of autoimmune diseases similar to multiple sclerosis.

A more recent study on salt appearing in Nature Neuroscience tied the accumulation of Th-17 cells in the gut (they produce proteins that suppress nitric oxide which reduces the supply of blood to the brain) to damaged neurons and cognitive problems related to the gut-brain axis.

“We discovered that mice fed a high-salt diet developed dementia even when blood pressure did not rise,” said senior author Dr. Costantino Iadecola, director of the Feil Family Brain and Mind Research Institute (BMRI) and the Anne Parrish Titzell Professor of Neurology at Weill Cornell Medicine, according to a press release.

“This was surprising since, in humans, the deleterious effects of salt on cognition were attributed to hypertension.”

Despite the restorative power of probiotics mentioned in the MIT study, researchers were concerned consumers might take them in hopes of canceling out the effect of eating of salty, fatty foods.

Yet, as we’ve seen in previous reports documenting the production of TMAO (trimethylene n-oxide), the gut is much more strongly connected to heart disease than many experts previously assumed.

Probiotics certainly aren’t “magic pills” that can cure any disease, but even the experts have come to appreciate the many ways the gut touches all parts of human health.

Taking a probiotic, ideally with multiple strains of beneficial bacteria like EndoMune, is quickly becoming a must if you want to protect your health, safely, effectively and naturally.

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Antibiotics Hurt Your Whole Grain Intake

Diet, Drug interactions / By @drHoberman

It’s amazing how incorporating whole grains into your diet reduces your risks of serious health problems – stroke, cancer, chronic inflammation and type 2 diabetes – while delivering important minerals, vitamins and antioxidants your body needs.

Adding whole grains to your diet can be as simple as replacing white rice in your favorite meals with brown rice or quinoa, swapping out white flour tortillas with ones made with stone-ground corn or eating a little popcorn (just forget the fatty movie theater butter and salt).

However, all of that dietary goodness you’ve done for your health may evaporate when you take antibiotics, drugs that doctors prescribe too often.

Researchers at Aarhus University discovered this critical problem while examining the health of more than 2,200 Danish patients who developed cancer over a 13-year period in a 2016 study appearing in Molecular Nutrition & Food Research.

The problem occurs when antibiotics disrupt one component of whole grains, lignans (beneficial polyphenols found in a host of plant-based foods, including flaxseeds and sesame seeds), in the human gut.

Antibiotics prevent the conversion of lignans in the gut to enterolignans, chemical byproducts that behave like estrogen and have been associated with lower mortality rates among breast cancer patients.

Concentrations of enterolignans in women who had taken antibiotics dropped by 41 percent less than three months before giving blood samples and 12 percent among men, both compared to patients who didn’t take them.

Those numbers remained relatively low (26 and 14 percent among women and men, respectively) up to a year later too.

A follow-up study by part of the same Danish research team on pigs found enterolignan concentrations dropped 37 percent in animals treated with antibiotics, compared to a control group.

The easy advice would be to avoid taking broad spectrum antibiotic drugs as much as possible, but that’s just one part of the solution.

Unfortunately, our bodies are exposed to soaps, toothpastes and cosmetics on a daily basis that contain antimicrobial compounds like triclosan.

Constant exposure to these chemicals creates a backlash known as the hygiene hypothesis, in which your body’s ability to develop its own immunities to disease is weakened significantly. In other words, your environment may be “too clean” for its own good.

Protecting your body from the damage antibiotics and harmful chemicals can do to your gut is as easy and effective as taking a probiotic containing multiple strains of beneficial bacteria like EndoMune Advanced Probiotic for adults and EndoMune Junior Probiotic for kids.

Antibiotics Hurt Your Whole Grain Intake Read More »

friends cheering their glasses of wine over plates of food

How Aphrodisiacs can Help Fight Disease

Diet, Digestive Health, Women’s Health / By @drHoberman

There has been a lot of recent interest among food researchers investigating the health benefits of resveratrol, an antioxidant found naturally in red wine, dark chocolate, peanuts and some berries.

As we’ve talked about previously in this space, good gut health is one of the variables that allows resveratrol-rich foods like dark chocolate and red wine to offer some pretty nifty advantages, like sharpening your brain.

Consuming resveratrol-rich foods may also be responsible for these perks by making changes to your gut health, according to a pair of reports related to protecting your cardiovascular system from disease.

Resveratrol vs. diabetes

A fascination about the benefits of resveratrol piqued the curiosity of Dr. Jason Dyck, who has spent years studying this antioxidant at the University of Alberta.

Previous studies found resveratrol benefited the health of diabetic patients by lowering their blood sugar levels, but scientists didn’t understand how because resveratrol levels circulating throughout the human bloodstream are so low.

That is, until Dyck and his research team examined how resveratrol affected the gut microbiomes of mice in a study appearing in the medical journal, Diabetes.

In step one, feeding obese mice resveratrol for six weeks was enough to change the makeup of their tiny microbiomes and improve their tolerance to glucose.

The positive results from stage two of their study – giving new healthy mice fecal transplants from that previous group of diabetic mice – were far more dramatic, rapid and impressive than feeding them resveratrol alone.

“We performed fecal transplants in pre-diabetic obese mice and within two weeks their blood sugar levels were almost back to normal,” says Dr. Dyck, according to a press release.

After some deliberation, scientists concluded this gut health change may be the result of one or a group of metabolites that could be triggering healthy changes in blood sugar levels.

“It’s going to take a herculean effort to find what that molecule is,” says Dr. Dyck. “Maybe it’s one, maybe it’s a combination of four or five, or maybe even a hundred. We don’t know, but we intend to find out.”

Resveratrol vs. heart disease

Resveratrol may also play an important role in reducing the production of TMAO (trimethylamine N-oxide), an natural gut byproduct that promotes heart disease by triggering the accumulation of plaque in the arteries by gut flora, according to a report appearing in mBio.

A group of Chinese researchers fed mice bred to have an elevated risk of developing atherosclerosis food with or without resveratrol for 30 days. Then, the mice were fed TMA (trimethylamine) or choline to trigger any unhealthy reactions.

Resveratrol had a very similar calming effect, not only on TMAO levels, but the production of TMA in the gut that generates TMAO. Additionally, feeding mice resveratrol also increased levels of various bacterial species, including Lactobacillus and Bifidobacterium.

Too much of a good thing

Before you start stocking up on resveratrol-rich foods, it’s important to remember too much of a good thing can cause health problems too.

For example, increasing your resveratrol intake by eating dark chocolate is OK, so long as you don’t overdo it. Be sure you’re eating minimally processed dark chocolate that contains high percentages of cocoa.

Consuming wine, along with beer and baked goods, can also be a problem for your gut, as these foods contain sulfites that can inhibit the growth of beneficial bacteria in your gut if you’re not careful.

Feeding your gut by taking a probiotic like EndoMune Advanced Probiotic, with multiple strains of beneficial bacteria may shield your heart health from cardiovascular diseases, like diabetes and chronic inflammation too.

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More Food Additives May Harm Your Gut

Diet, Digestive Health, Mental Health / By @drHoberman

We warned you recently about a gut bacteria connection to nitrites, a common food additive that may be a trigger for migraines. However, nitrites aren’t the only potential problem harming your gut health.

Your gut health may undergo changes or be compromised by chemical preservatives added to an array of foods, based on the results of two new studies.

Are antimicrobials benign?

As we’ve seen time and again, the use of antibacterial soaps and antibiotics has created unintended problems that have often made us too clean for our good.

Antimicrobial compounds work like antibacterials, with one key exception: Antibacterials prevent the spread of bacteria alone, while antimicrobials eliminate a wider range of critters, including viruses, yeasts, fungi and bacteria.

In a surprise to scientists at the University of Massachusetts, one specific antimicrobial compound – the food-grade polymer, polylysine — was responsible for the temporary disruption of gut bacteria in mice, according to a study appearing in Science of Food.

Polylysine is used as a food preservative in Korea and Japan as well as foods imported to America. (It’s commonly used in boiled rice, noodles, cooked rice and sushi.)

Over 15 weeks, researchers studied fecal samples taken from male and female mice that were fed polylysine at three different times (the beginning then at five and nine weeks).

“The concentrations of gut microbes changed in response to polylysine as we fed the mice throughout the study,” said Dr. David Sela, a nutritional biologist and lead study author, according to a press release.

“Surprisingly, the microbiome snapped back to the original concentrations despite continuous feeding of the polylysine, but we don’t understand how or the potential relevance to health.”

By week 5 of their study, the microbiomes of mice given polylysine had changed, but shifted back to normal at week 9.

It’s obvious that the microbiomes of mice adapted to this antimicrobial compound for reasons scientists can’t explain. Is that a good thing? And, how does this affect gut health over a longer time?

Is wine harming your gut?

Researchers at the University of Hawai’i Maui were far more definitive about the effect sulfites – a food preservative used in baked goods, beer and wine and canned vegetables just to name a few — have on the beneficial bacteria in your body, and it’s not good.

FDA regulations limit sulfites in processed foods to 5,000 parts per million, not a great amount. Nevertheless, some people are very sensitive to sulfites and must avoid them.

Researchers exposed four bacterial species in the human microbiome (from the Lactobacillus and Streptococcus families) to concentrations of two common kinds of sulfites (sodium bisulfite and sodium sulfite) in smaller concentrations (10-3,780 ppm) for up to six hours for a study appearing in PLOS One.

Unfortunately, these sulfites were responsible for killing or inhibiting the growth of beneficial bacteria, results that lead researcher Dr. Sally Irwin says could be a direct link between diseases and changes in the human microbiome.

Yes, food additives are a problem for people who are sensitive to them, but these results certainly shed a new light on what’s considered “safe” and “healthy.”All the more reason to protect and fortify your health with a multi-species probiotic like EndoMune Advanced Probiotic with 10 essential species of beneficial bacteria plus a prebiotic that feeds the good guys in your gut.

More Food Additives May Harm Your Gut Read More »

Can Yogurt Treat Depression?

Diet, Mental Health / By @drHoberman

Yogurt is a delicious and nutritional treat people often confuse as a remedy for all sorts of health conditions (often with the sneaky help of science).

But can yogurt treat depression, one of the most pervasive, frustrating and common health problems affecting more than 16 million adults in America annually?

A recent study appearing in Scientific Reports concluded feeding mice a proprietary strain of Lactobacillus reuteri in yogurt made from live cultures was enough on its own to reverse depressive symptoms in stressed out mice.

A team of scientists at the University of Virginia’s School of Medicine came to that finding after studying the gut health of tiny mice and discovering the depletion of Lactobacillus reuteri triggered the onset of depression.

To take it a step further, that loss of Lactobacillus reuteri was responsible for spiking levels of kynurenine (a metabolite in blood) that bring on depressive symptoms. Once mice were fed Lactobacillus reuteri with their food, however, their stress levels returned to nearly normal, scientists said.

This research does represent evidence that the gut-brain axis – the link between your brain, emotions and intestines – is very much a reality, and maintaining a healthy balance among all three is critical for good physical and mental health.

University of Virginia scientists were so pleased with these results on mice, they plan to turn their attention to human subjects, specifically with multiple sclerosis patients who struggle with depression too.

However, one probiotic strain may not be enough to do the trick. Other studies have found probiotics formulated with Bifidobacterium longum may have a similar beneficial effect on treating depression.

What’s more, there’s no guarantees the yogurt you’ll find in a grocery store will contain exactly the right amounts or combinations of beneficial bacteria that make much of a difference on balancing your emotions.

But, there is growing evidence that a probiotic containing multiple strains of beneficial bacteria – think EndoMune Advanced Probiotic — may be a more effective solution for treating depression and a safer one given all of the side effects associated with antidepressants.

Can Yogurt Treat Depression? Read More »

How Dietary Fiber Protects Your Health

Diet, Digestive Health / By @drHoberman

Eating a variety of foods rich in dietary fiber – whole grains, legumes, vegetables and fresh fruits – is one of the best things you can do to protect your health from disease.

Unlike other components of food, dietary fiber isn’t broken down or absorbed. It passes through your body either as soluble fiber that dissolves in water and lowers cholesterol and glucose levels or insoluble fiber that helps food move through your digestive system.

Scientists at the University of California Davis (UC Davis) discovered another reason to eat more fiber based on how it interacts with your gut bacteria in ways that may protect your body from harmful pathogens, according to a recent study published in Science.

Here’s how it works: As the microbes in your gut process soluble fiber, short-chain fatty acids (better known as butyrate) are created which does a lot of good behind the scenes.

Ideally, butyrate signals to the cells lining the walls of your large bowel to increase its consumption of oxygen, protecting your gut from more harmful bacteria, like E. coli and Salmonella. (Butyrate production keeps gut inflammation in check too.)

Scientists better appreciated the work butyrate does when cells were exposed to antibiotics – definitely no friend to your gut. Antibiotics deplete your body’s reserves of butyrate, which reduces the signaling between butyrate and the gut wall.

This disruption in your gut’s natural signaling allows more oxygen to hang around, letting E. coli and other nasty bugs multiply. In time, all of these behind-the-scenes problems could come to the forefront and make you sick.

“Our research suggests that one of the best approaches to maintaining gut health might be to feed the beneficial microbes in our intestines dietary fiber, their preferred source of sustenance,” said Dr. Andreas Bäumler, professor of medical microbiology and immunology at UC Davis and senior author of the study, according to a press release.

Unfortunately, too many Americans are addicted to Western diets, full of fatty foods with little nutritional value, so they tend to avoid fiber-rich foods at the expense of their health.

That said, it doesn’t take a lot of fiber to make a big difference in your health. Merely increasing your intake of dietary fiber by just 1 ounce (about 30 grams) is enough to help you lose weight and lower your risk of cardiovascular problems, not to mention relieve constipation.

Boosting the amount of fiber you eat every day isn’t hard, especially if you like lentils, beans, artichokes, apples, pears, strawberries and whole grains.

Along with eating more fiber, taking a daily probiotic, like EndoMune Advanced Probiotic with multiple strains of beneficial bacteria and a prebiotic (FOS), may do even more good as both work in sync by triggering the fermentation process that feeds your gut safely and naturally.

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