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7 important nutrients when breastfeeding

by Laura, BSND

Pumping and nursing for your little one is both an amazing and exhausting journey. But all the effort that goes into making sure your baby is getting the right nutrition might have you forgetting about your own health and diet. Your body takes from its own nutrient stores to make that liquid gold for your little one – so a healthy diet is a must!  

Here, we’ve rounded up the 7 most important nutrients for breastfeeding and chestfeeding parents.   

But first, why it’s important to get the right nutrients 

There’s a reason breast milk is referred to as liquid gold and natures perfect food. It’s packed full of carbohydrates, fats, protein, vitamins, minerals & antibodies – exactly what your growing baby needs to thrive! But all those nutrients that go into breastmilk need to come from somewhere. Your body drains your own nutrient stores in order to keep churning out that precious milk. So, if your diet is lacking, you may end up depleting your body of key nutrients and feeling tired and sluggish as a result. Getting the right nutrients is key to keeping your body feeling strong. 

1. B-Vitamins 

B-vitamins are a group of essential vitamins that play a vital role in your energy, brain health, nervous system, mood, red blood cells, metabolism and so much more.  It’s no wonder they are a key component of breast milk! So, make sure you’re restoring your stores (you need the energy!).1  Foods rich in B6 and B9 include beans, salmon, whole grains and dark leafy greens. Vitamin B12 is mostly found in animal-based foods like meat, dairy and eggs, so if you’re vegan or don’t consume these regularly, a B12 supplement is a good option.2   

2. Calcium 

You’ve heard it before: Calcium is crucial for your bones. But what you may not know is that you actually lose about 3-5% of your bone mass after giving birth and during lactation.3 Most people do replenish their calcium stores within a few months after weaning, but it’s incredibly important to ensure you’re getting enough from your diet or through supplements to keep your bones healthy and strong. If you’re younger than 25 years old, it’s even more critical because the calcium stores in your bones are still increasing!4  If dairy isn’t your thing, try adding soybeans, leafy greens, figs or chia seeds to your diet.  

3. Iodine 

Ever wonder why some salts are iodized? Hint: it’s not to give your baked potato some extra flavor! Iodine doesn’t occur naturally in your body and must be obtained by diet, so some foods are fortified with this essential mineral to help reach your daily needs. Iodine plays a vital role in the production of your thyroid hormones which regulate your metabolism and are essential for your baby’s brain development.5 Your daily iodine needs nearly double when breastfeeding. No need to get too salty about it though. Roughly 1 teaspoon of iodized salt can cover your daily needs, so just make sure to regularly salt your food. Dairy, eggs, and seaweed are also great sources.  

4. Iron  

Iron keeps your heart, lungs and muscles going strong by transporting oxygen throughout your body. While your iron needs increase during pregnancy, it’s common for iron needs to actually decrease when breastfeeding, mostly due to lactational amenorrhea- the loss of periods due to the hormone associated with breastfeeding.6 What’s more- although iron is essential for your baby’s health, adding more iron to your diet doesn’t increase the amount in your breastmilk. What does this mean for you? Getting enough iron in your diet can be as easy as eating dark meat chicken or steak 3-4 times per week. Eating vegetarian? Try adding some lentils or beans to your weekly repertoire.  

5. Omega-3s 

Omega-3s are an essential fatty acid that’s important for growth, development, mood and your overall health. It can’t be produced naturally from your body, so it needs to come from food or supplements. DHA is a type of omega-3 that plays an incredibly important role in brain health and nerve development. It’s believed that your levels of DHA have a direct impact on your breastmilk, so babies who receive higher levels of DHA through breastmilk may have increased neurodevelopment and better vision.7 Cold water fatty fish are rich sources of DHA, but if you’re not eating seafood twice a week, a high-quality supplement can help cover your needs.  

6. Vitamin D 

If you live north of the equator, you might have heard your vitamin D is low. This isn’t shocking because very few natural foods contain vitamin D, so it’s extremely difficult to reach optimal levels from diet alone. Yes, stepping out in the sun 10-30 minutes a day helps, but depending on where you live, this can be a challenge too.8 So, it’s only natural that your supply of breast milk has low levels as well. Vitamin D plays a vital role in both your baby’s and your immune system, bone health, mood and more – so it’s important to regularly check levels and take a supplement if needed. But if your vitamin D levels are within the normal range, it’s most likely the vitamin in your breastmilk is adequate for your growing baby too.9 

7. Zinc 

Zinc has been in the spotlight recently because of the role it plays in keeping your immune system strong. But it’s also essential for cell growth and repair. It’s incredibly important for development during times of rapid growth like pregnancy, childhood and adolescence, but about 17.3% of people worldwide aren’t getting enough.10 And breastfeeding can zap the zinc stores of the nursing parent, so it’s crucial to make sure you’re getting enough for your own health.11 Zinc is found naturally in eggs, meat and fish – it’s also included in many prenatal supplements.  

Besides calcium, learn about 6 other nutrients to support bone health.

About Laura 

Laura is a nutritionist and an International Board Certified Lactation Consultant with a Bachelor of Science in Dietetics from Ball State University and a Master of Science in Health Sciences with a public health concentration from Indiana State University.  She is a competitive distance runner who loves to support individuals in achieving their goals.  

Do you have questions on how you may benefit from supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.     

References:

  1. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Lactation. Washington (DC): National Academies Press (US); 1991. 9, Meeting Maternal Nutrient Needs During Lactation. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235579/ 
  2. Centers for Disease Control and Prevention. (2021, August 26). Vitamin B12. Centers for Disease Control and Prevention. Retrieved July 20, 2022, from https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/vitamin-b12.html#:~:text=Vitamin%20B12%20is%20transferred%20through,will%20receive%20enough%20vitamin%20B12.  
  3. U.S. Department of Health and Human Services. (n.d.). Pregnancy, breastfeeding and Bone Health. National Institutes of Health. Retrieved July 20, 2022, from https://www.bones.nih.gov/health-info/bone/bone-health/pregnancy  
  4. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Lactation. Washington (DC): National Academies Press (US); 1991. 9, Meeting Maternal Nutrient Needs During Lactation. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235579/ 
  5. Centers for Disease Control and Prevention. (2021, September 2). Iodine. Centers for Disease Control and Prevention. Retrieved July 20, 2022, from https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/iodine.html  
  6. Ares Segura, S., Arena Ansótegui, J., & Marta Díaz-Gómez, N. (2016). The importance of maternal nutrition during breastfeeding: Do breastfeeding mothers need nutritional supplements? Anales de Pediatría (English Edition), 84(6), 347.e1–347.e7. doi:10.1016/j.anpede.2015.07.035 
  7. Juber, B.A., Jackson, K.H., Johnson, K.B. et al. Breast milk DHA levels may increase after informing women: a community-based cohort study from South Dakota USA. Int Breastfeed J 12, 7 (2016). https://doi.org/10.1186/s13006-016-0099-0 
  8. Vitamin D, your baby, and you. La Leche League International. (2020, August 6). Retrieved July 20, 2022, from https://www.llli.org/breastfeeding-info/vitamin-d/  
  9. Hollis BW, Wagner CL, Howard CR, Ebeling M, Shary JR, Smith PG, Taylor SN, Morella K, Lawrence RA, Hulsey TC. Maternal Versus Infant Vitamin D Supplementation During Lactation: A Randomized Controlled Trial. Pediatrics. 2015 Oct;136(4):625-34. doi: 10.1542/peds.2015-1669. Erratum in: Pediatrics. 2019 Jul;144(1): PMID: 26416936; PMCID: PMC4586731. 
  10. CDC. Micronutrient facts. Centers for Disease Control and Prevention. https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/ 
  11. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements – zinc. NIH Office of Dietary Supplements. Retrieved July 26, 2022, from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/  
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A full guide to probiotics from a dietitian 

by Holly, RDN, LD

If you’ve ever struggled with post-meal gassiness, needed to change to stretchy pants, or your gut just felt a bit off, you’ve probably thought about adding probiotics to your routine. But with all the different strains, dosages and … wait, do I need to keep these in my refrigerator? Your search can quickly start to feel a bit overwhelming. Well, fear not!  

We’re here to help you find your perfect match. Here’s a guide with everything you need to know about probiotics:  

First, why do you need a probiotic? 

First things first, ask yourself: what are your health goals? Better digestion, skin health, sleep or immune health? Different probiotic strains support different areas of your health, so it’s important to start by identifying the health concern you’re looking to address and then you can start narrowing down your probiotic by strain. Still feeling overwhelmed? Don’t worry—we got you!  

Some common probiotic strains and species: 

  • Bifidobacterium animalis: If you’re struggling with regularity and need some help unclogging those bowels (yeah, there are probably nicer ways to say that) try a probiotic with this strain. This species is best known to help with occasional diarrhea, constipation (no more sending memes from the toilet!) and other types of common digestive woes. Plus, it also plays an important role in supporting the immune system and preventing infections within the GI tract.1  
  • Bifidobacterium breve: A glam squad that lives in your gut? Sign us up! Beauty and skin health starts from within, and this species promotes better hydration and elasticity in your skin. And similar to B. animalis, Breve can also provide digestive relief by aiding with the breakdown of food, specifically fiber, making it easier to digest.2 
  • Bifidobacterium longum: When life gets tough, it’s time to look inward—to your gut that is. Stress can impact all parts of life, including digestion and sleep so addressing it is essential. The longum species not only helps improve gut health, but also plays a vital role in aiding your body’s stress response for better zZz’s.3 
  • Lactobacillus acidophilus: If you’re a lover of fermented foods like yogurt, kombucha, or kefir, then you likely have some of this strain taking up residence in your belly. And good on you, because it doesn’t just promote healthy digestion but also helps support everyday wellness.4  And if kombucha isn’t your favorite, don’t worry. Lactobascillus acidophilus isn’t just found in foods, it’s also naturally found in your mouth and GI tract.  
  • Lactobacillus reuteri: Yes, you can have it all! Well, at least you can come close to it with this strain of probiotic. It delivers great all-around support. Its benefits extend to your immune system, skin health, and digestive health.5 
  • Lactobacillus rhamnosus: Also living naturally in your gut, this helps reduce the risk for some GI infections, helps with occasional diarrhea and plays an important role in vaginal health. Some fermented foods contain L. Rhamnosus including some yogurts, kefir and certain cheeses.6 

Other (less common) types of probiotics: 

  • Saccharomyces boulardii (S. boulardii ): is a nonpathogenic yeast used to support the GI tract and promote regularity. 
  • Soil-Based Probiotics (Bacillus strains): are bacteria naturally found in the earth (soil). These are great for supporting the immune system, diversifying the microbiome and promoting GI health. 

Let’s talk CFUs 

Why does everyone keep talking about CFUs? Is that like an NFT or something? Not quite. It’s the unit we use to measure the dose of a probiotic. Here are the deets:  

CFU stands for colony forming units, which is the measure of alive and active microorganisms that are in the supplement. And probiotic doses can range from 5-100 billion CFUs. While we’re often told the higher the CFU, the better or more potent the probiotic – this isn’t always the case.  

What’s matters most is to check the probiotic you’re getting guarantees the potency (CFU amount) from the time of manufacturing to the time you take it.  

Pay close attention to the label as the manufacturer usually mentions something similar to “Formulated to contain 20 billion CFUs and delivers a minimum of 10 billion CFUs through best buy date” meaning it could contain anywhere from 10-20 billion CFUs depending on when you take it. 

Storing your Probiotics 

Listen, we know about all the houseplants you’ve killed, but keeping your probiotics alive is your shot at redemption. Trust us- it’s easy!   

There are a few factors that affect their survival rate, including the moisture content, temperature and pH of their environment. So, storing your probiotics properly is vital. Also, the type of strain and species of probiotics you’re taking also makes a difference. Some probiotics are shelf-stable and do not need to be refrigerated, while others do.  

But back to the easy part: most manufacturers provide care, we mean storage instructions for your new gut friends right on the packaging, so read those labels!  

Pro tip: store it in its original packaging, this often best ensures it’ll last until the expiration date. 

Do Probiotics Expire? 

In short: Yes. Like everything else you eat, always look for the manufacturing date or expiration date. After this date, the potency on the bottle can no longer be guaranteed and you’re probably not getting all the benefits. Generally, probiotics are often good for two years from the manufacturing date but check with the manufacturer if that information is unclear. 

Things to remember:  

  • Consider the reason why you are looking for a probiotic 
  • Look into the type of strains and species that most support your needs 
  • Check for the CFUs, expiration/best buy date and storage instructions 

What are some lifestyle tips to lessen post-meal gas? Read 8 tips to help reduce gas and bloating.

About Holly:

Holly is a Licensed Registered Dietitian with her Bachelor of Science in Dietetics from Michigan State University and completed her supervised practice program at Cal Poly San Luis Obispo. Holly’s goal is to inspire and empower others that living a healthy life is not only easy and enjoyable but attainable to all!

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Jungersen M, Wind A, Johansen E, Christensen J, Stuer-Lauridsen B, Eskesen D. The science behind the probiotic strain bifidobacterium animalis subsp. lactis BB-12®. Microorganisms. 2014;2(2):92-110. doi:10.3390/microorganisms2020092 
  2. Natividad JM, Hayes CL, Motta J-P, et al. Differential induction of antimicrobial REGIII by the intestinal microbiota and Bifidobacterium breve NCC2950. Applied and Environmental Microbiology. 2013;79(24):7745-7754. doi:10.1128/aem.02470-13 
  3. Wong CB, Odamaki T, Xiao J-zhong. Beneficial effects of Bifidobacterium longum subsp. longum BB536 on human health: Modulation of gut microbiome as the principal action. Journal of Functional Foods. 2019;54:506-519. doi:10.1016/j.jff.2019.02.002 
  4. Homayouni A, Bastani P, Ziyadi S, et al. Effects of probiotics on the recurrence of bacterial vaginosis. Journal of Lower Genital Tract Disease. 2014;18(1):79-86. doi:10.1097/lgt.0b013e31829156ec 
  5. Mu Q, Tavella VJ, Luo XM. Role of lactobacillus reuteri in human health and diseases. Frontiers in Microbiology. 2018;9. doi:10.3389/fmicb.2018.00757 
  6. Segers ME, Lebeer S. Towards a better understanding of lactobacillus rhamnosus GG – host interactions. Microbial Cell Factories. 2014;13(Suppl 1). doi:10.1186/1475-2859-13-s1-s7 
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3 dietitian-approved healthy holiday treats 

by Holly, RDN, LD

With all the traveling, holiday soirées and family dinners, staying healthy during the season of joy and cheer can be hard. Luckily, with the right recipe, it’s possible to stay on track while enjoying your favorite holiday sweets. These 3 healthy recipes are nutrient-packed, tasty and made with just a few simple ingredients that’s friendly to almost any meal plan. 

Be sure to give these recipes a save so you can whip them up for your next holiday party– you’ll be sure to impress! 

1. Date Brownies 

While these brownies are just as decadent and rich as your everyday brownie, they contain an added boost of antioxidants, fiber and healthy fats. 

Dates replace sugar in this recipe for a sweet kick and added dose of healthy fiber. Fiber helps keep your blood sugar steady so that you feel satisfied long after eating. It also helps you stay regular- a bonus during the holiday season when your diet may be lacking in fruits and vegetables.  

Cacao powder gives these brownies their rich chocolate flavor and is full of polyphenols, which has a host of health benefits like supporting healthy levels of inflammation and helping maintain healthy cholesterol levels. Cacao also contains a high amount of magnesium. A much-needed mineral that aids in many of your body’s functions, including regulating your nervous system and helping you stay calm.1 

Ingredients 

  • 1/2 cup walnuts 
  • 1/2 cup dates 
  • ½ cup cacao powder 
  • 1/4 cup almond milk/milk of choice 
  • 2 tbsp maple syrup 
  • Pinch of salt 

Frosting: 

  • ¼ Cup Cashew butter 
  • 4 tsp Pure Maple Syrup 
  • 2 Tbs Cacao Powder 
  • 2 Tbsp Water 
  • ¼ Cup Sprinkles 

Directions: 

  1. In a food processor combine the walnuts and dates together and pulse until finely chopped, until a dough starts to form. Next add in the cacao powder, syrup, almond milk, and salt to the food processor and continue to pulse until there are no more chunks and the dough is smooth.  
  1. Once the dough is formed, place it in a brownie pan (8×8 baking pan) and press down firmly. 
  1. Place in the fridge while you mix the frosting together. Once the frosting is mixed, smooth over the brownies and top with sprinkles. Let the brownies set in the fridge for 1-2 hrs., cut and serve! 

2. Sweet and Salty Turtle Bites 

Do not be fooled by this seemingly indulgent sweet and salty combo- these turtle bites are rich in healthy fats.  

Peanuts and pecans provide a hearty dose of monounsaturated fatty acids which are essential fats your body uses to support the structure of your cells and maintain healthy cholesterol levels. In fact, monounsaturated fats have been linked to lower levels of LDL cholesterol (a.k.a bad cholesterol) in your blood and a lower the risk of heart disease and stroke.2    

Ingredients 

  • 2 Cups Pretzels 

Caramel sauce 

  • 1/2 cup maple syrup 
  • ¼ cup creamy peanut butter  
  • 2 tbsp coconut oil 
  • 1 tsp vanilla extract 
  • 1/8 tsp of salt if your peanut butter has none 

Chocolate sauce 

  • 1 cup Chocolate 
  • 1 tsp coconut oil 
  • 1/3 cup chopped pecans 

Directions:  

  1. Line a large baking sheet with parchment paper. Place pretzels flat on the sheet leaving some space between them.  
  1. Next, add the caramel ingredients to a small saucepan and melt together on low heat. Let it cool for 5 minutes and then add a spoonful of the caramel sauce to each pretzel. 
  1. Then melt together the chocolate and coconut oil like you did for the caramel sauce. Add the melted chocolate on top of the caramel and sprinkle the chopped pecans on top of the melted chocolate.  
  1. Place in the fridge for 30 minutes to let cool and then enjoy! 

3. Gingerbread Blondies 

It wouldn’t be a holiday without gingerbread! The spices that make up the classic gingerbread cookies aren’t just for flavor, they provide some amazing health benefits as well! 

Ginger is not only good for spreading holiday cheer, but it also helps relieve nausea and stimulates digestion, which can help ease bloating and constipation after meals. Ginger also has anti-inflammatory qualities that have been linked to heart health.3  

Cinnamon also has anti-inflammatory qualities that have been linked to healthy levels of cholesterol, blood pressure, and triglycerides.4 Cinnamon is also known to help keep blood sugar levels balanced.5 

Ingredients 

  • 1 cup all-purpose flour use gluten-free, if needed 
  • 1/2 tsp baking soda 
  • 1/4 tsp salt 
  • 1/2 tsp ginger 
  • 1 tsp cinnamon 
  • ½ tsp all spice 
  • 1 egg 
  • 1/4 cup cashew butter  
  • 1/4 cup sugar 
  • 6 Tbsp brown sugar 
  • 1 Tbsp of molasses 
  • 1 tsp vanilla extract 
  • 1/2 cup white chocolate chips 

Directions:  

  1. Preheat the oven to 350F and line an 8×8 baking pan with some parchment paper and set aside.  
  1. In a mixing bowl combine flour, baking soda, salt, ginger, all spice, and cinnamon together and set aside.  
  1. In another bowl, beat together the egg, cashew butter, sugar and brown sugar, molasses, and vanilla extract.  
  1. Add this mixture to the flour mixture and stir well. Add in the white chocolate chips and stir until combined. 
  1. Add batter to the baking pan and bake in the oven for 25-30 minutes or until a toothpick inserted comes out clean. Let it cool and enjoy! 

View more of Holly’s healthy recipes. 

About Holly 

Holly is a Licensed Registered Dietitian with her Bachelor of Science in Dietetics from Michigan State University and completed her supervised practice program at Cal Poly San Luis Obispo. Holly’s goal is to inspire and empower others that living a healthy life is not only easy and enjoyable but attainable to all!

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Andújar, I., Recio, M. C., Giner, R. M., & Ríos, J. L. (2012). Cocoa polyphenols and their potential benefits for human health. Oxidative Medicine and Cellular Longevity, 2012, 1–23. https://doi.org/10.1155/2012/906252   Cacao 
  2. Gillingham, L. G., Harris‐Janz, S., & Jones, P. J. (2011). Dietary monounsaturated fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. Lipids, 46(3), 209–228. https://doi.org/10.1007/s11745-010-3524-y  Fats 
  3. Fakhri, S., Patra, J. K., Das, S. K., Das, G., Majnooni, M. B., & Farzaei, M. H. (2021). Ginger and heart health: From mechanisms to therapeutics. Current Molecular Pharmacology, 14(6), 943–959. https://doi.org/10.2174/1874467213666201209105005 
  4. Akilen, R., Tsiami, A., Devendra, D., & Robinson, N. (2010). Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic type 2 diabetic patients in the UK: A randomized, placebo-controlled, double-blind clinical trial. Diabetic Medicine, 27(10), 1159–1167. https://doi.org/10.1111/j.1464-5491.2010.03079.x 
  5. Kirkham, S., Akilen, R., Sharma, S., & Tsiami, A. (2009). The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance. Diabetes, Obesity and Metabolism, 11(12), 1100–1113. https://doi.org/10.1111/j.1463-1326.2009.01094.x 
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Interested in learning what supplements are right for you? Take our free assessment.

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Best supplement for you based on your Zodiac sign 

by Allie, MSN

There’s no better time to start planning for the new year than when those first fall leaves begin to drop. And if you’re like us – you might look towards your astrological forecast for some goal setting inspiration. As both wellness experts and astrology lovers – we had to wonder what zodiac signs could tell us about our health goals and vitamin needs. So, we did some research and had some fun (mostly fun) to bring you supplements that might pair well with your zodiac sign.   

  

*Note: Though you may get inspired by the supplement that we’ve matched to your zodiac sign, we don’t recommend looking to the stars for health advice. You can check out our evidence-based assessment to find a supplement program that’s right for your unique needs. As always- supplements aren’t intended to cure or treat any disease. Check in with your healthcare practitioner before starting a supplement routine.   

  

Aries

(March 21 – April 19)  

Bold and passionate – as an Aries, you know how to get things done but sometimes bumps in the road can send these sensitive rams spinning. Enter: a wellness routine that helps you tap into your chill side.   

CBD: Keep yourself balanced with CBD. Pair it with some daily meditation for a newfound sense of Zen.   

Turmeric: Fitness freak or not- a competitive drive can take a toll on your body. Turmeric’s antioxidant properties soothe your cells and support your recovery post workout or post 9-5.   

  

Taurus  

(April 20 – May 20)  

Stubborn? Yes. Indulgent? Most definitely. These tell-tale Taurus traits can leave even the most health savvy bulls a bit run down- both physically and emotionally.   

Probiotic: Consider a good probiotic to help your microbiome flourish and keep your digestion and emotions at ease in the face of stress.   

Ashwagandha: Find your chill side with ashwagandha – an adaptogen that helps ease your body into recovery mode.   

  

Gemini

(May 21 – June 21)  

At the center of every social circle, you’ll find a Gemini. You’re everyone’s bubbly bestie and need a health regimen that keeps you glowing from the inside out.    

Collagen: Collagen is the perfect pairing for your life-of-the party lifestyle. Radiate confidence knowing your hair, skin and joints have back-up.    

Omega-3: Soirees aren’t your only pursuit. Sometimes you just need to geek out on your latest obsession. Omega-3 is a practical brain sharpener which speaks to your inner nerd and quick wit.     

  

Cancer  

(June 22 – July 22)  

As sensitive caregivers, Cancers have big hearts and big feels. You’re an empath who needs a wellness routine that helps recharge your sensitive soul.       

Fermented ginseng: Next time you’re in your feelings, consider cozying up with a weighted blanket and some fermented ginseng. This adaptogenic herb helps put your best mood forward.    

Magnesium: All those bottled-up emotions aren’t doing you any good. Magnesium’s calming properties target your most tense areas to help you unwind.       

  

Leo  

(July 23 – August 22)  

Living large is not something a Leo takes lightly. As a Leo, you dominate in all aspects of life so when it comes to your health – we know you’re already set in your habits. But perhaps you would be willing to entertain a light suggestion…?  

Milk Thistle: A lavish lifestyle can be hard on your body at times. Milk thistle helps support healthy liver function, your body’s primary detoxifier.     

Spirulina: Keep your body and ambitious spirit aligned with Spirulina. This green alga provides well rounded support thanks to its antioxidant powers.      

  

Virgo  

(August 23 – September 22)  

A Virgos superpower? Never losing your car keys. This detail-oriented earth sign has a system for everything. And if that system fails? No worries. You’re a good problem solver too. A Virgo’s self-care should be as practical as you are.   

Multivitamin: Nothing more practical than a good multivitamin. Even if you’re a total type A, you might not have the perfect diet. Fill in the gaps with a high quality multi.   

Fermented ginseng: Your brain is the sexiest thing about you. And that’s not a bad thing. Keep it sharp with fermented ginseng which may help support memory in an aging brain.    

  

Libra  

(September 23 – October 23)  

As a Libra, you surround yourself in luxury – and as a classy socialite, you know how to look the part too. While Libras are pulled towards material things, you may need a gentle reminder that it’s what’s on the inside that counts.   

Collagen: Good skin care starts from within. Maintain your youthful glow with the help of collagen which helps lock in moisture for strong, supple skin.   

Borage: More than just a gorgeous blue flower, borage might hold more practical powers. It’s known for helping you maintain a healthy mood.   

  

Scorpio  

(October 24 – November 21)  

Fierce and relentless. Scorpios possess a rock-solid inner confidence that pushes you to pursue your passions head on and all in. This ‘workaholic’ nature makes even the most well-disciplined Scorpio prone to skipping meals and leaving self-care by the wayside.   

Multivitamin: A good multivitamin can be your friend on days when life gets in the way of healthy eating.   

Hair skin & Nails: A skin supplement that includes collagen and hyaluronic acid can help preserve your glow when stressful days threaten to dampen it.   

  

Sagittarius  

(November 22 – December 21)  

Who’s more fun than a Sagittarius? But even the most resilient adventurers/party goers need to stop and recharge. The Sagittarius needs a wellness practice that’s focused on restoring the body.   

MSM: After a long day out and about, MSM is just the thing you need – it helps ease sore muscles.   

Boswellia: Keep your joints happy with the support of Boswellia. Adventures shouldn’t stop just because you’re getting older.   

  

Capricorn  

(December 22 – January 19)  

6 A.M treadmill jaunts and a daily green juice is routine for the disciplined Capricorn. But this busy body attitude needs a little help winding down at the end of the day.   

Melatonin: Melatonin can help quiet the mind and ease you into sleep mode. Remember, relaxing is productive too.    

Green tea: You’ll find that green tea is the perfect match for your go-go-go personality. It offers a bump of caffeine along with stress easing compounds—a welcomed combo for your ambitious earth sign.    

  

Aquarius  

(January 20 – February 18)  

Who is going to save our precious planet from certain doom? An Aquarius. You’re a humanitarian who’s a dreamer and a thinker, so your wellness habit should support your big analytical brain too.    

Phosphatidylserine: This compound in naturally occurring in your brain cells and can help with brain fog (as if you’ve ever been caught with your head in the clouds…).   

Daily Probiotic: If you’re going to save the world (counting on you) you’re going to need a rock-solid digestive system.  If you’re not keen on ‘buch, which can help your microbiome flourish, a daily probiotic can step in to help get your digestion in order.   

  

Pisces  

(February 19 – March 20)  

As a Pisces, you walk around with the weight of the world on your shoulders. Your empathy and compassion can sometimes leave you wallowing – a good self-care routine should help you cope with your feels.    

Peppermint: The mind and digestive system are connected. Ever get an upset tummy when you’re feeling emotional? Peppermint to the rescue.  

Vitamin D: Also known as the “sunshine” vitamin. Vitamin D is needed to keep your mood in order. If your creative pursuits are keeping you inside- a vitamin D supplement can help fill the gaps.    

  

  

About Allie     

Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives.        

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

  

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

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4 tips to relieve constipation 

by Natalie, BSN

Ugh. We all know what it’s like to be backed up – your pants feel snug, it’s uncomfortable, frustrating and sometimes even painful. Sure, the toilet can be a great place to catch up on your social feeds (or send off an email) but going number 2 shouldn’t be a time-consuming task. If you’re dealing with occasional constipation and looking for ways to have better bowel movements (BMs) – here’s 4 we recommend.   

1. Eat enough fiber 

One of the best ways to aid in easier, smoother and regular BMs is to up your fiber intake. Surprised? Probably not. Fiber-rich foods help add bulk and soften your stool, making it easier to pass.1 If you’re not familiar – there’s 2 types of fiber: soluble and insoluble. While most foods have both in different proportions, insoluble fiber is generally the most effective in alleviating constipation by increasing the water content in your stool.  

As important as fiber is, only about 5 percent of Americans are reaching their daily recommendations. Men should aim for 35 grams a day and women should aim for 25 grams.   

Start your day off with a bowl of bran cereal with berries or grab a handful of almonds and peanuts to help keep things moving. 

2. Stay Hydrated 

Ever sit down after a long day and realize you haven’t had a sip of water? Not drinking enough water can make it harder to pass those poos. Drinking fluids, especially water, can help keep your stools soft and easier to pass.2  

Water impacts every cell in your body, including those in your intestines. When you’re not giving your body enough, it pulls water from your stool, causing it to harden, and making it difficult to pass through.  

If drinking water is a struggle for you, try carrying a reusable water bottle or adding sugar-free flavoring to your drink. These simple changes will make you more likely to stay hydrated. You can also eat your water by adding high water-content foods such as berries, melon and celery to your diet to help with hydration.  

3. Stay Active 

Whether you’re an avid gym goer or just enjoy walking outside – moving can help, well… get things moving. Light or moderate exercise can keep your stools soft and easy to pass by reducing the amount of water your gut absorbs from your stool.3 

Plus, activities that cause your heart rate to rise are not only good for your heart, but they also help with muscle contractions in your intestines, helping your BMs to move through quicker.  

Remember: exercise doesn’t have to be hardcore; find something that you enjoy and works well with your schedule like walking, biking or joining a yoga class.  

4. Try probiotics 

By now, you’re probably familiar with probiotics. They’re beneficial microorganisms that promote a healthy microbiome to support a list of health benefits. If you’ve recently been feeling backed up more than usual, try adding probiotic-rich foods to help rebalance your gut microbiome and promote regularity.  

Probiotic foods include:  

  • yogurt 
  • kefir 
  • kombucha 
  • kimchi 
  • miso  
  • sauerkraut  

Takeaway: 

Constipation is an uncomfortable situation most of us have experienced. As frustrating as it can be, there are simple things you can do to keep things moving easily. Getting enough fiber, staying hydrated, and staying active are just a few of the ways to keep your digestive system on the track.  

Interested in learning about 8 tips to help reduce gas and bloating? 

About Author 

Natalie is a nutritionist with a Bachelor’s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn’t have to be complicated and is determined to help others reach their health goals.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017 Feb;117(2):251-264. doi: 10.1016/j.jand.2016.09.021. Epub 2016 Nov 15. PMID: 27863994.
  2. Arnaud MJ. Mild dehydration: a risk factor of constipation?.Eur J Clin Nutr. 2003;57 Suppl 2:S88-S95. doi:10.1038/sj.ejcn.1601907 
  3. Tantawy SA, Kamel DM, Abdelbasset WK, Elgohary HM. Effects of a proposed physical activity and diet control to manage constipation in middle-aged obese women. Diabetes Metab Syndr Obes. 2017;10:513-519. Published 2017 Dec 14. doi:10.2147/DMSO.S140250
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5 benefits of psyllium husk 

by Gabby, MA, BSN

You’ve heard it a million times before: fiber is good for your health. And whether you’re feeling a little backed up or simply trying to up your wellness this season, adding psyllium husk (a source of soluble fiber) to your diet can help you take charge of your health.   

Read up on the benefits and how to add it to your diet. 

First, what is psyllium husk? 

Psyllium husk is a soluble fiber derived from the seeds of Plantago ovata, a shrub-like plant grown mainly in India. It’s lauded as a great source of fiber, offering about 7 grams per tablespoon. Psyllium husk is nondigestible, so many of its benefits come from resisting absorption in the small intestine. And because of its water solubility, when consumed, it absorbs liquid, swells and is easily digested by your gut bacteria, offering an array of health benefits.  

1. Supports heart health 

Heart disease is one of the most common causes of death in the United States, so taking care of your ticker is a must. Soluble fibers like psyllium support your heart by helping to lower total blood cholesterol (a fat-like substance that your liver creates to make cells, vitamins and hormones) levels. How? 

Put simply: Psyllium attaches itself to cholesterol and bile salts in your digestive tract and carries them out as waste. To replenish the lost bile salts, your liver uses the cholesterol that’s stored in your body. This means there is less cholesterol building up in your bloodstream. In fact, one study showed that psyllium husk lowered LDL cholesterol by a modest level of 6.7 percent. 

2. Helps you stay regular 

With many of us not reaching our daily fiber goals, staying regular can be a struggle. Due to its high fiber content, psyllium husk can help keep your bowels moving and grooving by absorbing liquid in your intestines, creating softer stools.  

Pro tip: make sure you drink plenty of water if you’re adding psyllium husk to your routine.  

3. Supports a healthy weight  

Whether you’re aiming to shed a few pounds or simply trying to minimize sugar cravings, psyllium husk can be a wonderful sidekick. Soluble fiber slows down digestion to buffer potential blood sugar spikes that make you reach for those high-sugar snacks. Plus, it aids with feeling fuller longer, which helps with portion control and maintaining a healthy weight. 

4. Promotes a healthy gut microbiome 

It’s no surprise that fiber-rich foods encourage a healthy gut. Your gut contains trillions of microorganisms that influence the absorption of nutrients, aids in digestion, hormones, mood and much more. But when it’s imbalanced – containing more of the bad than good bacteria, it can lead to a slew of annoying symptoms. Psyllium husk helps maintain a healthy bacterial balance in your gut. It’s a type of prebiotic, meaning it helps nourish and promote the growth of healthy, beneficial microorganisms. 

5. Supports immunity 

Psyllium husk probably isn’t your typical go-to when you start to come down with a cold, but it may actually help support a healthy immune system. A healthy microbiome is also essential for healthy immune function – your microbiome is responsible for helping your body fend off harmful bacteria, fight infection, and promote healthy tissue and cell growth. After all, about 70 percent of your immune system lives in your gut. 

How much psyllium husk should you take? 

Combined with a healthy, fiber-rich diet – psyllium husk can help reach your daily fiber goals. Common doses for psyllium husk range between 5-10 grams. And remember, more isn’t always better, taking too much can cause discomfort and reverse the benefits.  

Men should aim for 30-38 grams of fiber per day and women 21-25 grams, according to the American Heart Association.  

How to add psyllium husk into your diet 

Psyllium husk is offered in a variety of forms, including as a powder, capsule, liquid and more. Psyllium fiber powders can be mixed with water or added as an ingredient to recipes like cookies, breads or pasta.  

Pro Tip: If you’re just starting to up your fiber intake, to avoid feeling extra gassy or bloated, it’s best to start with a smaller dose and then gradually increase to the daily recommended amounts. 

For more fiber-rich foods, watch: https://youtu.be/-dmruaJMpTs 

About Gabby    

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.    

References:

  1. Anderson JW, Davidson MH, Blonde L, et al. Long-term cholesterol-lowering effects of psyllium as an adjunct to diet therapy in the treatment of hypercholesterolemia. Am J Clin Nutr. 2000;71(6):1433-1438. doi:10.1093/ajcn/71.6.1433 
  2. Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008;153 Suppl 1(Suppl 1):3-6. doi:10.1111/j.1365-2249.2008.03713.x 
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What’s the difference between soluble vs. insoluble fiber? 

by Shirley, BSN

Why is everyone telling you to eat more fiber? This indigestible carbohydrate helps support your heart, digestion and can help you stay at a healthy weight. But despite all its perks- one google search of fiber might leave you feeling a little overwhelmed. What are the different types of fiber and how much should you add to your diet?  

We’ll be answering all your fiber questions here. 

What are dietary fibers? 

If you’re a fiber newb- fear not. We’ll get you up to speed. It’s an indigestible carbohydrate, meaning humans actually lack the enzymes needed to break it down! But just because we can’t break it down, doesn’t mean fiber isn’t useful.   

Diets high in fiber have been linked to: 

  • lower risk of heart disease  
  • a healthy weight  
  • lower risk of colon disease  
  • better gut health  
  • regular bowel movements  

How much fiber do you need to eat to score the benefits?  

Roughly 25 g/day for women and 38 g/day for men. That’s some oatmeal for breakfast, a handful of popcorn for snack, and some whole wheat pasta and broccoli for dinner. Easy peasy right? Yet only 5% of people eat the recommended daily amount.  

Soluble Fiber vs Insoluble Fiber: what’s the difference?  

Soluble fiber dissolves in water, so it forms a gel-like substance once it makes its way into your intestines (slime from ghostbusters comes to mind).  It’s not as spooky as it sounds though. This gooey substance helps slow down your digestion so that you can feel fuller longer.  

Slower digestion can also benefit your heart! The slower your digestion, the more cholesterol ends up in your waste. That means you’ll have less of those harmful plaques building up in your arteries. If you are at risk for heart issues- try adding some fiber to your diet. It could potentially lower your risk of heart disease by 30%, according to one larger study.   

Soluble fiber food sources:  

  • oatmeal 
  • broccoli 
  • beans 
  • sweet potatoes 
  • citrus fruit 

Insoluble fiber does not dissolve in water. Once it reaches your colon, it attracts water. This can be a good thing if you experience occasional constipation. Water can help soften your stools, which will save you from overexerting yourself on the toilet. Not only does it lead to less straining, but insoluble fiber also supports the health of your colon- potentially lowering your risk for colorectal diseases.  

Food sources high in insoluble fiber 

  • wheat bran 
  • whole wheat  
  • nuts 
  • cauliflower 
  • fruits w/ skin  

Takeaway 

Most foods contain a combination of soluble and insoluble fiber, so the best thing to do is eat more plants and whole grains! And if you’re one of the 95% of people that needs to up their fiber intake- start slowly. Too much fiber at once can lead to gas, bloating and other tummy troubles.  

Shirley Zheng, BSN

Shirley is a Nutritionist with a Bachelor’s in Human Food & Nutrition with an emphasis in Sports Nutrition. To Shirley, there is nothing more gratifying than assisting someone in meeting both their health and personal goals while making everlasting connections. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       

References:

  1. Turner, N. D., & Lupton, J. R. (2011, March 3). Dietary fiber. OUP Academic. doi:10.3945/an.110.000281. PMID: 22332044 PMCID: PMC3065764 
  2. Anderson, J. W., Baird, P., Davis, R. H., Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009, April 1). Health benefits of dietary fiber. OUP Academic. doi: i:10.1111/j.1753-4887.2009.00189.x. PMID: 19335713 
  3. Quagliani, D., Fel-Gunderson, P. (n.d.). Closing America’s Fiber Intake Gap: Communication Strategies from a food and Fiber Summit. American journal of lifestyle medicine. doi: 10.1177/1559827615588079. PMCID: PMC6124841PMID: 302023 
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8 tips to help reduce gas and bloating 

by Gabby, MA, BSN

While bloating happens to all of us and can be completely normal, it’s also super annoying. You eat your favorite meal and the next few hours – your stomach starts to balloon.

It can be a little uncomfortable and might even have you ditching jeans for an elastic waistband (it’s call bloating chic). There’s a myriad of factors that cause bloating and gassiness, but there’s also some shifts to your diet and lifestyle that can help tame your gas and belly bloat.  

Here’s 8 we recommend trying: 

1. Chew your food 

It may sound silly, but a common reason for belly bloat is that most people don’t chew their food well enough.

Your mouth is the first step in your digestive system and if you’re not chewing all your food, you’re skipping out on important enzymes in your saliva that help break down your food. Plus, if your food isn’t chewed thoroughly, your stomach and intestines need to work overtime to break that food down.  

Pro tip: to keep yourself from putting in more food before the last bite is fully chewed, try setting your fork down on the table between bites. 

2. Try smaller portions 

Ever notice you’re extra gassy or bloated after a big meal? Too much food in one sitting can be hard for your digestive tract to handle at once. And it’s possible your stomach is being stretched, causing a pool of gases and solids in your gut.

To help prevent bloat, try eating smaller portions more frequently throughout the day. 

3. Limit distractions 

Nowadays, people are often never just eating a meal. You’re also scrolling through TikTok, checking emails or watching your favorite Netflix show. While multitasking might seem like a good thing – being distracted while eating can also be part of the problem to your belly bloat. 

You might be scarfing your food down too fast or eating too much, which can cause poor digestion.

What’s more, eating too fast can cause you to swallow air along with your food, contributing to discomfort after eating. 

4. Avoid swallowing too much air 

It may seem odd, but it’s possible to swallow too much air, and when you do, it can lead to gassiness and bloat.

To avoid taking in too much air, try cutting back on drinking too many carbonated beverages, such as sparkling water and soda. Chewing gum is another sneaky cause of excess gas and bloating, as you’re swallowing air as you chew.  

5. Think about what you eat 

This probably isn’t a surprise, but what you eat plays a major role in developing gas and bloating.

If you’re struggling with persistent gas, pay attention to what you’re eating. Foods that typically lead to gas vary between each person, but it often includes foods high in fat, salt, sugar or fried foods.

These can promote the production and retention of gas and water in your bowels making you feel gassier and more bloated. 

6. Check your fiber intake 

There’s no denying that fiber is essential to health. Fiber helps you stay regular, supports a healthy weight and even heart health.

But a common mistake is trying to increase fiber too quickly, which leads to gas and digestive symptoms. If you haven’t been reaching your fiber goals, and you’re just starting to add fiber-rich foods to your meals, try shifting your diet slowly.  

Foods like beans, broccoli, cabbage, or brussels sprouts are common culprits here, and while they offer many nutritional benefits, try eating them in smaller portions. Your body may be able to handle smaller amounts.   

7. Break a sweat 

It’s no surprise regular exercise benefits your health, but what’s interesting is that it can also help lessen bloating by helping to get rid of gas from your bowels. Moving your body can help stretch your abdominal muscles and improve movement throughout your intestines.

And it doesn’t matter what type of movement you do – walking, yoga or even a dance class can help.  

8. Add a probiotic 

Probiotics are live microorganisms that provide benefits to your health. They’re naturally found in some fermented foods, like yogurt, kefir, kimchi, tempeh and sauerkraut or can be taken as a supplement.

Probiotics help promote a healthy microbiome with good bacteria and may aid digestive symptoms like bloating.  

What other supplements support a healthy gut? Read 7 supplements for gut health. 

About Gabby     

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.      

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.       

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.        

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.     

References:

  1. Bloating. nhs.uk. 
  2. Eating, diet, & nutrition for gas in the digestive tract | niddk. National Institute of Diabetes and Digestive and Kidney Diseases. 
  3. Malagelada JR, Accarino A, Azpiroz F. Bloating and Abdominal Distension: Old Misconceptions and Current Knowledge. Am J Gastroenterol. 2017;112(8):1221-1231. doi:10.1038/ajg.2017.129 
2

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7 supplements for gut health

by Holly, RDN, LD

Gut health is a hot topic these days and for a good reason; nearly 60 to 70 million people are affected by digestive issues, from bloating to constipation to many others.1 And while there are many factors that influence your gut health, including diet, exercise and genetics, some supplements may also help.  

So, if you’re looking to boost your gut health, which ones should you add? Here’s 7 we recommend:  

1. Licorice root to support a slew of issues 

Whether you love or hate its peculiar taste, licorice is more than just candy. Licorice root comes from the liquorice plant and was traditionally used to treat a slew of issues related to lung, liver, circulatory and kidney conditions.2

Nowadays, licorice is more widely used to help prevent and treat symptoms related to digestive discomfort. It’s thought to help increase mucus that coats the stomach to help soothe and heal the stomach lining. It also may help ease mild symptoms of acid reflux and heartburn, according to one study.3 

2. L – Glutamine supports your gut barrier

If you’re a fitness guru, you’re probably familiar with glutamine – it’s an amino acid that helps build proteins that play a vital part in many essential functions in your body.

When it comes to your gut, glutamine plays an incredibly important role in repairing and maintaining the gut barrier to prevent unwanted particles from entering and being absorbed into the blood stream.4 

L-glutamine is also beneficial for collagen synthesis as it is partly broken down into proline, which is essential for collagen production and enhancing a solid gut lining.5 

L-glutamine can also be found in: 

  • milk  
  • eggs  
  • tofu  
  • beef 
  • yogurt 
  • seafood 
  • legumes 

3. Ginger for an array of benefits

For generations, ginger has been hailed as your go-to home remedy for all kinds of ailments. From aiding with immunity, bloating, nausea and more – this popular spice and herbal medicine offers an array of health benefits.  

Ginger contains a compound called gingerol which can promote healthy digestion by supporting GI motility and helping food move through the digestive tract.

This same compound is also what helps soothe symptoms of occasional nausea or vomiting by supporting digestion and saliva flow.6 

4. Peppermint oil soothes your gut

Peppermint not only helps freshen your breath, but it also helps with your digestive tract after meals.

Peppermint oil has also been shown to be helpful for those who suffer from occasional abdominal discomfort, constipation and bloating as it helps relax muscles to alleviate irritation within the GI system.7 

The caveat: if you experience heartburn or acid reflux, peppermint oil may not be for you as it also relaxes the sphincter between the esophagus and stomach which may make these symptoms worse. 

Peppermint oil can be found in capsules or in a dropper bottle (which would be diluted with water when consumed).  

5. Probiotics: live, beneficial micoorganisms

This probably isn’t surprising but adding probiotic-rich foods to your day-to-day routine or trying a probiotic supplement can help promote a healthy gut.

Probiotics are live, beneficial microorganisms that support your health. While there are many different strains of probiotics that help with a variety of symptoms, overall probiotics can help with:  

  • regularity  
  • reducing bloating 
  • indigestion 
  • promoting a healthy microbiome8 

6. Zinc to reduce bloating

Zinc is an underrated hero when it comes to health. It’s an essential mineral that your body needs to perform many functions, one of them being that it plays a role in hundreds of different enzymatic reactions that support metabolism and digestion.

The role zinc plays in digestion can help lower the risk of bloating and indigestion as it helps with breaking down the food we eat, making it easier to absorb.

Zinc can also help support the lining of your GI tract helping to tighten the tight junctions that help support intestinal permeability keeping unwanted pathogens out of the bloodstream.9 

Zinc can be found in: 

  • oysters 
  • dairy products 
  • red meat 
  • nuts 
  • pumpkin seeds 
  • beans 

7. Vitamin D supports the gut microbiota

While this may not be the first vitamin you may think of when looking to support your gut – it’s definitely worth noting.

The sunshine vitamin not only supports with mood, brain and bone health, but one study showed that vitamin D increased the overall diversity of the gut microbiota decreasing the firmicutes to Bacteroidetes ratio (types of bacteria in the gut).10 Greater gut diversity has been linked to better gut health.  

Vitamin D can be found in: 

  • salmon 
  • eggs 
  • mushrooms 
  • cod liver oil 
  • fortified orange juice 

What other foods support gut health? Read 10 foods high in fiber.

About Holly: 

Holly is a Licensed Registered Dietitian with her Bachelor of Science in Dietetics from Michigan State University and completed her supervised practice program at Cal Poly San Luis Obispo. Holly’s goal is to inspire and empower others that living a healthy life is not only easy and enjoyable but attainable to all!

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.       

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.    

 

References:

  1. Gut troubles. NIH News in Health.  
  2. Licorice root. NCCIH. 
  3. Raveendra KR, Jayachandra, Srinivasa V, et al. An Extract of Glycyrrhiza glabra (GutGard) Alleviates Symptoms of Functional Dyspepsia: A Randomized, Double-Blind, Placebo-Controlled Study. Evidence-based Complementary and Alternative Medicine: eCAM. 2012;2012. doi:10.1155/2012/216970  
  4. Kim MH, Kim H. The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases. International Journal of Molecular Sciences. 2017;18(5):1051. doi:10.3390/ijms18051051 
  5. Krishna Rao R. Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions. Journal of Epithelial Biology and Pharmacology. 2012;5(1):47-54. doi:10.2174/1875044301205010047 
  6. Nikkhah Bodagh M, Maleki I, Hekmatdoost A. Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Science & Nutrition. 2018;7(1):96-108. doi:10.1002/fsn3.807 
  7. Alammar N, Wang L, Saberi B, et al. The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data. BMC Complementary and Alternative Medicine. 2019;19(1). doi:10.1186/s12906-018-2409-0 
  8. Kim SK, Guevarra RB, Kim YT, Kwon J, Kim H, Cho JH, Kim HB, Lee JH.  Role of Probiotics in Human Gut Microbiome-Associated Diseases.  J. Microbiol. Biotechnol. 2019;29:1335-1340.  https://doi.org/10.4014/jmb.1906.06064  
  9. Skrovanek S. Zinc and gastrointestinal disease. World Journal of Gastrointestinal Pathophysiology. 2014;5(4):496. doi:10.4291/wjgp.v5.i4.496 
  10. Singh P, Rawat A, Alwakeel M, Sharif E, Al Khodor S. The potential role of vitamin D supplementation as a gut microbiota modifier in healthy individuals. Scientific Reports. 2020;10(1). doi:10.1038/s41598-020-77806-4 
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10 foods high in fiber

by Gabby, MA, BSN

If you’ve ever felt a little backed up, you’ve probably come across fiber in your search for a fix. It’s a pretty effective way to get things moving. And as it turns out, fiber can do more than help unclog those pipes. Diets high in fiber are linked with a healthy weight, lower risk for heart disease, and a healthy gut. So how can you add more fiber to your diet? Try piling your plate with one of these 10 high-fiber foods.   

But first, what is fiber?  

Put simply: fiber is a non-digestible carbohydrate found in plant-based foods. It differs from a nutrient that your body absorbs, but this doesn’t make it any less important. There are two kinds of fiber: soluble and insoluble. Soluble fiber is broken down in the GI tract and helps keep you feeling fuller longer. Insoluble fiber passes through the GI tract without being broken down and gives you that oomph to keep things moving in your gut.   

Most foods provide both types of fiber, but soluble fibers are primarily found in fruits and vegetables while insoluble fibers are primarily found in nuts and whole-grain grain products.   

As important as fiber is to your health, most Americans aren’t hitting their daily goals. Only about 5% of men and women in the U.S. are getting the recommended amounts, which is 25 grams for women and 38 grams for men.  

Top 10 fiber-rich foods:  

1. Avocados 

By now, you probably already know that avocados are loaded with healthy fats that promote skin, mood and heart health. But surprisingly, despite their creamy texture, they also provide an impressive amount of fiber. So if you’ve been holding out on the avocado toast trend, now is the perfect time to get hip – your palate and gut will thank you.  

Fiber content: half an avocado has roughly 5 grams of fiber.   

2. Sweet potatoes 

Eat it savory or sweet – there’s no wrong time to add sweet potatoes to your meals! They’re a starchy root vegetable rich in vitamins, minerals and antioxidants that promote the growth of good gut bacteria. What’s more, they’re also good for your eyes, mood and immune health. Sweet potatoes can easily be roasted with a bit of cinnamon for breakfast, eaten as fries or pureed to make a pie.  

Fiber content: 1 cup of cooked sweet potatoes provides 6 grams of fiber.  

3. Raspberries 

With their vibrant color and sweet flavor, it’s easy to scarf down a whole handful of this tasty crowd pleaser. Tiny but mighty, berries are packed with essential nutrients like vitamin C, manganese, antioxidants and fiber. So whether you like them plain or added to yogurt, snag some berries at your next grocery haul and start munching! 

Fiber content: 1 cup of raspberries provides about 8 grams of fiber.   

4. Apples 

You know the proverb: an apple a day keeps the doctor away. While adding apples to your diet won’t necessarily fix all your health issues, they do offer a slew of benefits. They’re rich in antioxidants, promote immune health and are a great source of fiber. With so many varieties and flavors, apples can be eaten as a snack with peanut butter, in a fruit salad or made into an apple pie.   

Fiber content: ½ cup of an apple has 9 grams of fiber.  

5. Popcorn   

While salty snacks usually aren’t synonymous with health, popcorn is an exception. This popular snack is one of the best sources of fiber available. So, next time you’re at the movies or even at home watching Netflix – don’t skimp out those airy, crunchy bites! If butter isn’t your thing, try adding a little bit of olive oil with your favorite seasonings.  

Fiber content: 1 cup of popcorn provides 17 grams of fiber. 

6. Lentils 

With a long list of health benefits, lentils are touted as a superfood – and for good reasons. They’re a great source of protein, antioxidants, B-vitamins, zinc, iron, fiber and then some. Not only are they gut-friendly, lentils support your heart, blood pressure, inflammation, weight, blood sugar levels and more. Lentils can be prepared in soup, salsa, curry or added to salad. 

Fiber content: ½ cup of cooked lentils is about 8 grams of fiber.  

7. Chickpeas (garbanzo beans) 

Whether you call them chickpeas or garbanzo beans, these are one of the most versatile gut-friendly foods. Chickpeas are full of nutrients to promote brain, heart, inflammation and gut health. To consume all its benefits, chickpeas can be made into hummus, roasted with your favorite seasonings or added to a salad.   

Fiber content: ½ cup of cooked chickpeas has about 6 grams of fiber.  

8. Whole oats  

What better way to rise and shine than with a breakfast of champions that promotes gut health? Oats help reduce cholesterol, helps keep your blood sugar levels steady and helps your stay regular. Not a morning person? No worries – oats can be prepared the night before. Just remember 2 parts liquid to 1-part oats.  

Fiber content: 1 cup of cooked oats provides 4 grams of fiber.  

9. Almonds   

Friendly to almost every meal plan, almonds are hailed as one of the healthiest nuts available. They’re rich in antioxidants, a source of protein, healthy fats, promote healthy cholesterol levels, blood sugar levels and gut health. To net all its benefits, try adding it to stir-fry, salads or toasted with your favorite seasonings.  

Fiber content: ½ cup of almonds has 6 grams of fiber.  

10. Chia seeds  

Whether you’re a health enthusiast or an avid TikTok scroller, you’re probably familiar with chia seeds. This nutrient-packed ingredient is quite buzzy, especially when it comes to gut health. Besides being an excellent source of fiber, chia seeds are rich in omega-3s, calcium, iron and antioxidants. You can add it to your salad, yogurt, make chia seed pudding or tea. 

Fiber content: 2 tablespoons of chia seeds equals to 10 grams of fiber.  

Tips to add more fiber in your diet:  

  • Look for whole-grain grain products such as crackers, English muffins, bagels and breads.  
  • Add veggies to pasta dishes and casseroles even if the recipe doesn’t call for it.  
  • Use chickpeas, lentils and beans as the star of your meal instead of meat (you’ll get plenty of protein from these foods too).  
  • Start the day with a fruit smoothie: use frozen mixed berries, banana, almond milk and ½ cup of raw whole grain oats for a breakfast that will keep you full.  
  • Always keep snacks like whole fruit and nuts nearby.  

Takeaway   

Fiber is incredibly important to health, offering a host of benefits. While most Americans aren’t getting enough, reaching the daily recommended amounts isn’t a hard task. By making small shifts to your diet and adding a variety of whole grains, fruits, veggies, lean meats and healthy fats you can easily meet your fiber goal.  

To learn more about the importance of fiber, read Dietary fiber: why is it so essential? 

About Gabby    

Gabby is a nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.    

References:

  1. FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173921/nutrients. Accessed April 28, 2020. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173921/nutrients
  2. Quagliani D, Felt-Gunderson P. Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/. Published July 7, 2016. Accessed April 28, 2020.
  3. Position of the American Dietetic Association: Health Implications of Dietary Fiber. Journal of the American Dietetic Association, Volume 108, Issue 10, 1716 – 1731. https://jandonline.org/article/S0002-8223(08)01566-6/fulltext
  4. Functional Fiber. eatrightpro.org. https://www.eatrightpro.org/news-center/nutrition-trends/foods-and-supplements/functional-fiber. Accessed April 28, 2020.
  5. Appendix 13. Food Sources of Dietary Fiber. Appendix 13. Food Sources of Dietary Fiber – 2015-2020 Dietary Guidelines. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-13. Accessed April 28, 2020.
  6. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019; 11(5):1155. https://www.mdpi.com/2072-6643/11/5/1155/htm
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