Potty Talk

Let's talking about poop. It's one of my kids' favorite words…just kidding, but seriously. We recently had a run-in with a little constipation in one of our girls and I had to revisit what I know about fiber because we were out of my go-to constipation remedy - a prune and some warm water.

Kids get constipated for a lot of different reasons and while regular constipation is definitely something to talk about with your doctor or dietitian, a little constipation here and there is perfectly normal and usually pretty easy to remedy. Eating a diet high in fiber is the best way to prevent and deal with occasional bouts of constipation. There are two kinds of fiber: soluble fiber and insoluble fiber. Your body needs both for healthy bowel function but for the purpose of constipation, insoluble fiber is the focus. 

Insoluble Fiber - this type of fiber cannot dissolve in water so they stay intact as they move through the intestinal tract. Additionally, we can't digest (or break down) insoluble fiber so it stays in the intestinal tract, absorbing fluid, and making it easier for stool to pass. Insoluble fiber foods include:

• Prunes

• Beans

• Whole grains

• Bran

• Nuts

• Veggies - including Brussels sprouts, broccoli and asparagus

• Berries

• Sweet potatoes

Soluble Fiber - the opposite of insoluble, this type of fiber does dissolve in water and our bodies can break it down. When soluble fiber dissolves in water, it creates a gel-like substance that can block fat absorption, keep blood sugar and cholesterol levels healthy, and feed good gut bacteria. Soluble fiber foods include:

• Beans

• Peas

• Oats

• Apples

• Citrus fruits

When constipation strikes, I've found the easiest remedy is to give a serving of one of the insoluble fiber foods - we usually do a prune or cup of raspberries, drink some warm water (with lemon if they'll tolerate it) and take a warm bath. A good walk can also help…and some extra snuggles. Finally, if your little person is still a little small for the adult-sized toilet, try letting them sit back on a training potty or using a tall stool to make sure they're in the right position for less straining.

Constipation is no fun - especially in kiddos, but occasional episodes are completely normal and usually pretty easy to treat. If your child has regular constipation issues or gets in a diarrhea-constipation cycle, make sure they're getting enough fiber in their diet and reach out to a dietitian - they can help you make a plan for getting plenty of fiber, healing the gut and getting everyone on a healthy bowel schedule.

Good Mood Food

It's been really cold here - like "woah! it snowed in November" cold. I love the cold - wearing a giant coat is one of my very favorite things. I know I live in the wrong area of the county, but when we start to get the cold I'm very happy….as long as it's sunny too (like yesterday). If it's nice and cold but the sun is shining - whew, I'm a happy girl. But as winter really starts to creep in here, it gets gray and moody and you can just feel the happiness seeping out of you - that was dramatic…but it's true. The lack of sunshine and vitamin D can really start to wear on your mood and make you feel those depression symptoms in a major way.

Good news though! Turn your frown upside down because there are foods you can eat to enhance your mood even when the days are long and dark and gray! So start planning your February pantry stocking list ahead of time because winter is coming.

When we're feeling low or stressed, reaching for a sweet, sugary treat may offer some instant gratification, but come the inevitable sugar crash, your depressive symptoms may worsen and make you feel even worse than before. But just like simple carbs and sugary treats can exacerbate a low point, some foods can help boost your mood - let's talk about those.

Omega-3 Fatty Acids

It's been proven that omega-3's are good for your overall brain health and even more recently, studies (1) have found that eating a diet rich in omega-3s (like fish) was associated lower risk for developing depressive symptoms. Good sources of omega-3's are salmon and other fatty fish (sardines, mackerel, herring, anchovies), walnuts, and flax and chia seeds. 

Probiotics

You all know I'm all about that gut-brain connection and this is further supported by research (2) that suggests a healthy gut is a mood booster for your brain, particularly in people affected by some sort of GI upset or issue. So, pump up your probiotic-rich foods this winter with yogurt (full fat, low sugar), kefir, sauerkraut, or kimchi.

Whole Grains

Whole grains are one of your body's best source of B vitamins - nutrients that are vital for brain health. B vitamins play major roles in al your brain functions including the uptake and conversion of serotonin (mood booster) levels. Opt for sprouted and/or gluten-free whole grains when you can like rice, quinoa, oats, and millet. And another point for these whole grains because they're good sources of fiber - essential for a healthy gut.

Leafy Greens

You know we can't make it through a food list without the mention of leafy greens. They're good for everything but their role in brain health and mood boosting is supported by their high folate (another B vitamin) content. Recent studies (3) have found that folate deficiency may impair the metabolism of serotonin, dopamine, and noradrenaline (neurotransmitters important for mood) and be associated with depression. Foods rich in folate include spinach, turnip greens, edamame, broccoli, avocado, beans and legumes.

Vitamin D-Fortified Foods

Your sunshine vitamin (vitamin D) helps fight depressive symptoms. Even just 10 minutes with your face turned toward the sunshine can make a huge difference in your mood, but when the weather is dark and gray and direct sunlight isn't an option, try to incorporate some foods with vitamin D like cheese, egg yolk, and fortified milk products. 

Finally, in general research (4), higher consumption of fruits and vegetables has associated with lower risk for depression and development of depressive symptoms. Additionally, watch your caffeine intake. Many people reach for that extra cup of coffee to get them through a mid-day slump or to push through the 4pm sunset. Moderate caffeine consumption has been shown to have a protective effect on brain health and depression but over consumption can increase stress, jittery feelings, irritability and sadness (more on caffeine here). And since everyone's tolerance level is difference, pay attention to your own symptom association with caffeine. 

Ready to boost your mood? Try one of these mood-boosting recipes:

Garlic Butter Salmon w/ Roasted Broccoli & Quinoa

Coffee Banana Smoothie w/ Flax Seed

Spinach, Chicken & Wild Rice Soup