TODAY’S DOSE OF HONESTY

A doctor/nutritionist’s tips for smart snacking.

When I counsel people about weight management and nutrition, one of the first things I ask is, “Can you tell me what kind of eater you are?” Some of us are grazers, some are OMAD (one-meal-a-day types), and others are impulsive snackers. If you are the latter, it can be REALLY hard to get it under control. So, let’s dive into the who, what, where, when, why, and how of snacking.

WHAT: First, let’s define snacking. Snacking could be interpreted as a mini meal when time or circumstances don’t permit a full one. Or a teensy (and anticipated) reward during a break in your day. Or simply a treat for your tastebuds when the given snack is SO delicious you simply can’t pass it up. 

WHO & WHY: Ask yourself, “Why do I snack?” Is it because you’re still hungry? Stressed? Is it a bonus for a task completed? The perfect food to celebrate with? A delicious and/or familiar soother when you’re angry or upset? Try to determine what motivates you to snack.

WHERE, WHEN & HOW: Then, consider the circumstances of your snacking. When you snack, is it while working? While watching TV? While driving? Out with friends? Before you go to bed?

Now that you have these questions and answers front and center in mind…here’s my advice on snacking smartly:

Be more mindful when you snack. Oftentimes, snacking is an almost unconscious activity. Instead, we should strive to enjoy and savor every bite, and really think about the process of eating and why we’re doing it.

Don’t mistake thirst for hunger. People frequently eat when, in fact, they are thirsty. For this reason, drinking 8 oz. or more of water or sparkling water first can be a good snack-curtailing strategy. Assuming you've done this:

Choose your snacks wisely. It comes down to making smart choices about what a good snack is. Chances are low that binging on carrot sticks or broccoli florets will derail any diet or eating plan, but polishing off a box of cookies is a different story. Anticipating the urge to snack and having healthy options on hand to satisfy that urge is always a good idea. And when it comes to managing your weight, it’s just as important to select good snack choices as it is to avoid the not-so-good ones (highly processed foods, for instance, or foods with lots of added sugar). It’s best to choose whole foods—in their natural forms—or those with 5 ingredients or fewer.

Here are MY favorite smart snacks:

• Fresh blueberries or any fruit (I wash it, cut it up if necessary, and store it in the fridge for easy snack access)

• Dark chocolate-covered pretzels (for those rare “emergency” occasions)

• Protein bar (200 calories, 20 grams of protein, and very low sugar)

• Full-fat plain or vanilla Greek yogurt (with berries—yum!)

• My yummy bean “snack mix”—keep reading to learn more!

So, my dose of honesty for today: By making smart choices, snacking can actually improve your nutrition and wellness routine rather than impair it! 

Speaking of healthy food…

We’re launching an AJENDA meal plan!

I’m really excited about this! My goal is to offer nutritious and delicious prepared meals, delivered right to your doorstep, so you can eat healthy without the hassle!

We are still in the early days, but if you’re interested in helping us build the right plan PLUS getting pre-launch access and updates, click here!

SYMPTOM SOLUTIONS

Do beans cause bloat—and should you still eat them?

I posted on my Instagram last week about my delicious, homemade, very bean-heavy snack hack. I self-identify as “not a good cook,” so it’s super easy to make. Besides several kinds of beans, it has corn, tomatoes, peppers, and lots of great spice; I make a big batch and store it in my fridge. I love it and eat it as a light meal (it has tons of protein) almost as often as I snack on it.

Boy, was I surprised by the response I got! So many of you had questions about beans causing gas and bloat, and others of you jumped in to provide advice and suggestions—I loved it! It only makes sense, then, to talk about that today.

Beans—not the green kind, but the ones that are harvested dry in their seedpods—have amazing nutritional profiles. That’s why I use so many in my “snack mix.” All types of beans (including black, cranberry, Great Northern, dark red, light red, and white kidney, navy, pink, pinto, and small red) are good sources of protein, excellent sources of both soluble and insoluble fiber, and naturally fat-free, sodium-free, and cholesterol-free. Many kinds are also good sources of potassium. The U.S. Dietary Guidelines recommend you eat about 1 to 3 cups of legumes, including beans, every week, which is about ½ cup of beans every day. This is what I shoot for.

But truthfully, beans CAN give you gas, and yes, that can make you feel bloated, especially if your digestive system is not accustomed to eating them. According to The Bean Institute in Chicago, beans contain oligosaccharides, which are nondigestible, fermentable fibers that cause gas. These fibers survive stomach acid and don’t get digested in the upper gut, traveling intact to the colon where they’re fermented by good bacteria; gas is the byproduct of the fermentation process. And it’s actually a good thing: It indicates these beneficial bacteria are well-fed and thriving and may help prevent diseases of the gut and other organs in the body. Fibers from foods like beans that promote growth and activity in the gut microbiome are called “prebiotics.”

But here’s the thing: Counterintuitive as it may seem, the more often you eat beans, the less GI discomfort you’ll suffer. That’s because your gut gets used to them. Science bears this out: In one study, healthy adults ate a half-cup of legumes (pinto beans, black-eyed peas, or navy beans) or carrots each day for 8-12 weeks. Initially, half the people reported increased gas, but after 8 weeks they were back to normal levels. These results suggest that while some may experience gas from eating beans, regularly consuming them (½ cup daily) for 8 weeks may reduce bloating and abdominal discomfort.

A few gas-reducing tips

Still worried about beans making you gassy? Here are some suggestions to help your GI tract get familiar with them, courtesy of The Bean Institute. For more bean health info, recipes, and other resources, click here to visit their website.

• Increase your bean intake slowly. Start with 2 to 4 tablespoons of beans per day, and gradually increase the amount to the ½ cup-per-day guideline. Try pureed bean dishes (easier to digest) such as hummus, or include beans in salads, soups, and casseroles so you’re not consuming too much in one meal.

• Drink more water when you eat beans to help the fiber move more efficiently through your digestive tract.

• Change the water several times over several hours when soaking dry beans before cooking. The gas-producing fibers are released into the soaking water, and discarding it removes some of these compounds.

• Rinse canned beans without sauce before eating or using them in recipes. This flushes out some of the oligosaccharides and also reduces the sodium content of canned beans.

• Cook with herbs. Certain herbs may also help break down the gas-producing fermentable fibers. Try epazote (commonly used in Mexican cuisine) or asafetida (commonly used in Indian cuisine).

• Combine beans with less fiber-rich foods. Balanced meals can reduce the gas caused by beans. Pair them with easy-to-digest vegetables to help aid digestion, and avoid eating them with gas-producing foods like cabbage or onions.

• Consider using a gas-reducing enzyme tablet, such as Beano. Available over the counter in many pharmacies, these supplements contain enzymes that break down oligosaccharides that cause gas. 

• Talk to your healthcare provider if you have excessive gas, bloating, and/or abdominal distress; these can be caused by illness or other conditions as well.

And since I know you’ll ask: You can find my easy-peasy-tasty bean snack mix on Instagram by clicking here. Enjoy…and remember that gas is usually a sign of good things happening in your gut!

COMMUNITY

“I get colds a lot. Should I try
vitamin IV therapy?”

We’ve all had days when we forgot to take our multivitamins or didn’t get to eat our targeted number of fruits and vegetables. You may have heard that vitamin IV therapy can make up for these nutrition inconsistencies, and I admit that I’ve gotten a vitamin infusion myself. So, here are my personal and professional takes on this treatment.

Vitamin IV therapy is an intravenous infusion delivered through an IV drip that contains vitamins, antioxidants, and electrolytes. Because you’re receiving these nutrients intravenously, they don’t need to be broken down in your stomach. This means you get a higher dose faster, of which about 90% is absorbed by your body; by contrast, you can expect about 50 percent absorption from a vitamin taken by mouth. The infusion, administered in a clinic or at home, takes 20 to 60 minutes. Depending on where you get it and what it contains, a vitamin IV infusion can cost anywhere from $100-$500 per dose. 

Beyond in-hospital needs, or use recommended by a healthcare professional: Healthy individuals may choose vitamin IV therapy after a night of drinking, following a marathon or other high-exertion event, maybe before or after a long flight, or if they’ve recently been sick. Others may have heard the treatment can increase mental sharpness, fight fatigue, and boost immunity. In my medical opinion, these alleged benefits are unlikely after just 1 liter of treatment in an otherwise healthy person, so it comes down to risks vs. benefits. Taking vitamin IV therapy for these reasons probably won’t hurt, but the evidence shows this likely won’t catapult you into a different level of health. 

Most people report feeling good after they receive vitamin IV therapy. Some feel an immediate boost of energy, but this could be a combination of a placebo effect and the result of fast hydration. Personally, when I got a vitamin IV infusion, I felt fine afterward. But I felt fine before too.

Also keep in mind that although vitamin IV therapy can supplement your usual multivitamin and nutritional plan, it won’t send your vitamin levels off the charts. If you’re already maxed out on supplementation, getting more won’t take you to a higher level of health. This is fundamental biochemistry: When it comes to most vitamins, more is not better. It’s just more, and your kidneys normally filter this excess from your body. This is why many doctors call vitamins “a recipe for expensive urine.”

All that said, vitamin IV therapy is generally safe. Want to try it? Be consumer-smart: 

• Make sure you know exactly what’s in the infusion before you get it.

• Be sure to get the IV in a clean, safe environment.

• Make sure it’s administered by a trained healthcare professional who uses a sterile needle. 

• Don’t damage your veins. It’s an IV venipuncture, so there’s a slight risk of pain or mild infection, and if you do it too often, it may injure your veins. 

What’s my personal and professional opinion on this, then? In certain situations—if you've had food poisoning, are dehydrated because of a gastrointestinal virus, or want a placebo boost—go for it. But if you’re in good general health and are looking for something that will make you feel energized and amazing, the IV is probably no better than a great nap!

ABOUT DR. JEN

In her roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—has shared the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has written several books, including the best-selling book, The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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