Reasons for becoming vegan range from wanting to be healthier to reducing animal cruelty and environmental pollution. Some people opt for a vegan diet to lose weight.

This article explains how a vegan diet for weight loss works, outlines risk factors to consider, and provides a 3-day sample plan.

What Is a Vegan Diet?

A strictly vegan diet consists of fruits, vegetables, and plant-derived foods and beverages. It excludes all animal products, including dairy, eggs, and honey. Vegans eat raw and cooked plants and replace animal protein with vegetable protein sources, such as legumes and nuts.

It is estimated that about 1-3% of the global population adheres to a vegan diet.

Can You Lose Weight on a Vegan Diet?

A vegan diet can be effective for weight loss. Many fruits and vegetables are rich in fiber and have a high water content, helping to increase satiety. Plants are also sources of antioxidants and phytochemicals that naturally support weight loss.

Plant-based foods often contain fewer calories than meat and dairy. However, grains, nuts, and seeds are more calorie-dense than other vegetables, so it is essential to limit their intake. Health experts recommend eating whole grains because they contain essential vitamins, minerals, and satiety-promoting fiber.

Studies show a vegan diet is the most effective among plant-based nutrition plans when it comes to weight loss and fat reduction. It is associated with the following weight-loss mechanisms:

• Lower caloric density
• Balanced gut microbiome
• Improved insulin sensitivity
• Increased energy expenditure
• Improved metabolism
• Decreased hunger

However, vegans can also eat unhealthy foods, such as refined and processed carbohydrates (cookies, pasta, etc.), ultimately gaining weight. Eliminating animal products from one’s diet doesn’t guarantee weight loss. It is essential to choose healthier vegan options to maintain a healthy body mass.

Health Benefits of a Vegan Weight-Loss Diet

A vegan diet contains fewer calories, saturated fats, and cholesterol than animal-based diets, providing numerous health benefits.

• Improved blood sugar levels – Fruits and vegetables are rich in fiber, which contributes to the proliferation of beneficial gut microbiota and aids in digestion, helping to regulate blood sugar.
• Improved insulin sensitivity – A healthy gut microbiome and decreased consumption of saturated fats help improve insulin sensitivity.
• Lower blood pressure – A vegan diet is low in sodium and saturated fats and high in vitamins and minerals like vitamin C and potassium, all of which are associated with lower blood pressure.
• Reduced inflammation – Plants are rich in vitamins, minerals, antioxidants, phytochemicals, omega-3 fatty acids, and other anti-inflammatory nutrients.
• Reduced body fat and weight – Plant-based foods support a healthy gut and help balance hunger and satiety hormones.
• Improved heart health – The vegan diet is associated with lower blood pressure, cholesterol, and inflammation, helping reduce the risk of cardiovascular diseases.

Vegan Diet Risk Factors

The vegan diet is consistently ranked as one of the healthiest eating plans. However, as with all diets that restrict whole food groups (e.g., meat), it can lead to nutrient deficiencies.

Vegans who don’t plan their meals properly may miss out on nutrients that are primarily found in animal products. They include:

• Protein
• Calcium
• Iron
• Zinc
• Vitamin B12
• Selenium
• Iodine
• Vitamin D
• Omega-3 fatty acids

Plant-based alternatives rich in these nutrients include legumes, nuts, seeds, quinoa, oats, leafy greens, fortified plant-based milks and cereals, tofu, and more.

Pregnant women and children, in particular, need to consume an adequate amount of these nutrients to ensure the child’s healthy growth and development.

Vegan Weight-Loss Foods

Some of the best vegan foods for weight loss include:

Leafy Greens

• Kale
• Swiss chard
• Collard greens
• Arugula
• Spinach
• Lettuce

Cruciferous and salad vegetables

• Cabbage
• Broccoli
• Cucumber
• Tomato
• Onions
• Bell peppers
• Zucchini

Fruits high in water and fiber

• Watermelon
• Apples
• Berries
• Grapefruit
• Oranges
• Pears

Whole grains

• Quinoa
• Oats
• Brown rice
• Barley
• Buckwheat
• Farro

Legumes and pulses

• Soybeans
• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Green peas

Nuts and seeds

• Almonds
• Walnuts
• Chia seeds
• Flaxseeds
• Pumpkin seeds
• Sunflower seeds

Healthy fats:

• Avocado
• Nut butters
• Olive oil
• Avocado oil
• Coconut oil
• Flaxseed oil

Herbs and spices:

• Turmeric
• Cinnamon
• Ginger
• Cocoa
• Black pepper
• Oregano
• Rosemary
• Mint
• Green tea

Fermented plant products

• Sauerkraut
• Pickles
• Tempeh
• Kimchi

Foods to Avoid on a Vegan Weight-Loss Diet

The following foods are strictly forbidden in a vegan diet:

• All meat (poultry, red meat, fish, seafood)
• All animal-derived dairy (milk, yogurt, cheeses, ice cream)
• Eggs
• Honey and other bee products
• Animal-derived additives (e.g., gelatin)

One of the dangers of becoming vegan and avoiding entire food groups is relying on refined carbohydrates. Avoid the following foods to effectively lose weight:

Sugary products:

• Cookies
• Chocolate
• Granola bars
• Candy
• Cakes
• Breakfast cereals
• Sweetened plant-based milk
• Sugary drinks

Refined carbohydrates:

• White bread
• Packaged breads
• Pizza
• Pastry
• Pasta

Vegan meat substitutes:

• Veggie burgers
• Hot dogs
• Sausages

Other ultra-processed foods:

• Chips
• Ready-to-eat meals
• Margarine
• Instant soups

Many vegans also avoid eating in restaurants because of the potentially inadequate preparation process. Foods in restaurants that may contain animal-derived ingredients include:

• French fries
• Salad dressings
• Pesto
• Baked beans
• Pasta
• Desserts

Extra Tips for Losing Weight on a Vegan Diet

A vegan diet can promote weight loss, especially if one adheres to the following practices.

Prioritize Whole Foods

Unrefined, unprocessed whole foods such as fruits, vegetables, and whole grains are nutrient-dense and leave you feeling full for longer, aiding your weight management. Avoid carbohydrates that are high in sugar, fat, and calories and low in essential nutrients.

Eat More Protein and Fiber

Protein and fiber increase satiety and help you avoid sugar cravings. Make sure you consume enough legumes, pulses, nuts, seeds, and fiber-rich vegetables during the day.

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Note: Learn more about foods that naturally suppress appetite and promote weight loss.

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Limit Your Portions

If the total amount of calories you consume during the day exceeds the energy spent, you will gain weight, even if the food you eat is vegan and generally healthy. However, you don’t have to count calories. Aim for three standard meals per day that include a lot of non-starchy vegetables and salads, protein (legumes, pulses), and unrefined carbohydrates (quinoa, brown rice). Enjoy one or two healthy snacks between meals, such as an apple, half a cup of berries, a glass of dairy-free milk, or a handful of nuts.

Listen to Hunger and Fullness Signals

Eat only when hungry and stop eating when you are full. Learn about the benefits of intuitive eating, which promotes listening to internal hunger cues, mindfulness, and having a positive relationship with one’s body.

Include Dietary Supplements

Many vegans take dietary supplements to ensure adequate intake of nutrients that are minimally present in plant-based foods. They especially have to watch out for vitamin B12 and iron because they are only found in animal products. Monitor your nutrient levels at regular intervals and consult your healthcare provider about the best supplements to take to avoid nutrient deficiencies.

Incorporate Daily Physical Activity

Regular exercise is a crucial element in maintaining optimal health. Doctors often prescribe it for weight loss. It helps improve mood, increase energy levels, balance hormones, and improve other health markers associated with weight management. Engage in activities you enjoy, including walking, yoga, swimming, dancing, weightlifting, martial arts, and other forms of movement.

Prepare Meals in Advance

We often make poor nutritional choices due to a lack of time to prepare a balanced meal. To avoid eating fast food when in a rush, set aside an hour or two on weekends to prepare ingredients for delicious, nourishing meals during the week.

• Wash fruits and salads
• Cook grains and legumes
• Bake whole grain breads
• Prepare vegetable spreads

Vegan Weight-Loss Diet: Sample Meal Plan

A vegan diet may seem restrictive and monotonous, but it actually provides many options for varied and delicious meals. Some are included in this 3-day vegan sample plan for weight loss.

Day 1
Breakfast	Lunch	Snack	Dinner
2 vegan pancakes, 1 tbsp peanut butter, ¼ cup blueberries.	A bowl of ½ cup quinoa, 1 cup cooked kidney beans, ½ avocado + lettuce salad.	1 carrot and 1 tbsp hummus.	Lentil soup and ½ sliced cucumber.
Day 2
Breakfast	Lunch	Snack	Dinner
Chia seeds with almond milk, a handful of walnuts, raspberries, and ½ banana.	Eggplant, lemon, and garlic spread on a whole wheat tortilla with grilled tofu + tomato salad.	2 tbsp pumpkin seeds.	Roasted cauliflower and pumpkin soup with whole wheat toast and hummus.
Day 3
Breakfast	Lunch	Snack	Dinner
Avocado toast + arugula salad.	Baked sweet potatoes, ½ cup brown rice, ½ cup black beans + cabbage salad.	An apple or 3 plums.	1 cup chickpea curry + ½ cup quinoa.

Conclusion

A well-planned vegan diet is among the healthiest eating ways to eat, especially when refined and processed foods are limited or eliminated. It can provide numerous health benefits, including weight reduction. Due to exclusively plant-based meals that are rich in fiber and other filling ingredients, vegans often have a lower body mass than people following other dietary plans.

Humans have been interested in the relationship between diet and health for centuries. In recent decades, scientist have discovered the detrimental effects of a high-sugar diet, trans fats, overeating, and other poor eating habits. However, there is much more to learn. Research on the effects of various popular diets is still lacking. One such diet with vast anecdotal evidence of its benefits but no solid scientific proof is the carnivore diet.

This article explains how the carnivore diet works, why it is associated with weight loss, and what the health experts say about its alleged benefits and potential risks.

What Is the Carnivore Diet?

The carnivore diet consists of animal-based products, such as meat, eggs, and dairy, and excludes all other foods. It is a type of ketogenic nutritional plan that encourages the body to use fats as the cells’ primary energy source, rather than relying on glucose from carbohydrates for fuel. The carnivore diet is also known as the “zero carb” diet because it eliminates this food group from the menu.

People typically go on a carnivore diet to lose weight. It is a restrictive, high-protein eating plan that quickly reduces excess pounds. The diet’s proponents believe it provides more health benefits, but scientific research doesn’t support these claims.

Foods Allowed in the Carnivore Diet

The carnivore diet consists entirely of meat and animal products. They include:

• Poultry (chicken, turkey, duck, goose)
• Red meat (beef, pork, lamb)
• Fish (salmon, tuna, mackerel)
• Seafood (shrimp, scallops, mussels, crabs)
• Organ meats (liver, kidneys, heart, oxtail)
• Eggs
• Small amounts of low-lactose dairy (hard cheese, lard, butter, heavy cream)
• Cured meats, bacon, and sausages
• Bone broth
• Spices (salt, pepper, cumin, garlic, paprika)

Foods Excluded by the Carnivore Diet

Unlike other high-protein diets (e.g., keto, Atkins, paleo), the carnivore diet is very restrictive and excludes all plant-based foods and beverages, including the following:

• Vegetables
• Fruits
• Grains
• Seeds
• Nuts
• Tea
• Coffee
• Juices and other plant-based drinks.

Those who strictly follow the carnivore diet also exclude high-lactose dairy, such as milk and yogurt, and eat low-lactose dairy and eggs in small amounts.

Does the Carnivore Diet Aid Weight Loss?

Weight loss is the main reason people adopt a carnivore diet. As a high-protein eating plan, it is effective at reducing weight and fat mass thanks to the following mechanisms:

• Proteins increase satiety by elevating hunger-inhibiting hormones (e.g., glucagon-like peptide-1) and decreasing appetite-increasing hormones (ghrelin), thus reducing food intake.
• Proteins promote thermogenesis, increasing energy expenditure and stimulating the body to burn more fat and calories.
• By eliminating carbohydrates, people stop consuming calorie-dense foods that typically lead to weight gain (sweets, bread, pasta, pizza, sodas, etc.).

Despite the proven effectiveness of a high-protein diet for weight loss, an excessively restrictive eating plan like the carnivore diet is not sustainable in the long run. People eventually start craving forbidden foods and usually regain weight.

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Note: Learn about the best appetite suppressants to manage cravings and shed pounds.

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Alleged Benefits of the Carnivore Diet

The carnivore diet proponents believe this eating plan helps improve the following health parameters:

• Reduces inflammation
• Improves blood sugar levels
• Lowers the risk of type 2 diabetes
• Prevents obesity
• Improves mental health (depression, anxiety, etc.)

There are no studies to confirm these claims. Most of them are based on a survey in which the respondents reported their satisfaction with the diet. The diet’s potential to lower inflammation can be attributed to the elimination of refined carbohydrates (cookies, pasta, doughnuts, etc.), which promote inflammation and disrupt insulin sensitivity. However, many health experts suggest the opposite, citing studies that show red meat increases inflammatory markers.

Furthermore, the long-term exclusion of plant-based foods that contain complex carbohydrates and other beneficial nutrients leads to lower energy levels, nutritional deficiencies, hormonal imbalances, and other health concerns.

Risks and Side Effects of the Carnivore Diet

The carnivore diet provides enough protein and fats but lacks other essential nutrients, including carbohydrates, fiber, vitamins, and minerals. It is generally safe for healthy adults who want to lose weight in a short period, but medical professionals associate long-term meat-only consumption with numerous health problems.

Below are the health risks associated with a carnivore diet:

• Carbohydrates are our cells’ primary energy source and long-term glucose restriction can lead to low energy levels, impaired cognitive function, and muscle loss.
• Vitamin and mineral deficiencies can lead to various health issues, ranging from mild skin concerns to severe conditions such as anemia and osteoporosis.
• Insufficient fiber intake disrupts the balance of beneficial gut microbiota, potentially causing gut dysbiosis, inflammation, impaired digestion, weakened immune function, slower metabolism, insulin resistance, neurological disorders, and other medical conditions.
• Animal products contain high concentrations of saturated fats, which raise LDL (bad) cholesterol levels and increase the risk of cardiovascular diseases.
• High protein concentrations may also lead to impaired kidney function.
• High consumption of red and processed meat is associated with some types of cancer, including colorectal, prostate, and pancreatic cancer.

Doctors don’t recommend the carnivore diet to individuals with the following conditions:

• Pregnancy
• Kidney disorders
• Heart disease
• Diabetes
• High blood pressure

Carnivore Diet Alternatives for Safe Weight Loss

The carnivore diet is a type of fad diet, which promises quick and effective results but often leads to a relapse due to its restrictiveness. It may be suitable for some individuals for a short period (7-10 days), but health experts recommend more sustainable, nutritionally richer, and safer alternatives for weight loss.

Plant-based eating plans that include all food groups provide the best health and weight-loss results. Medical professionals and health organizations consistently rank the following diets as the healthiest:

• Mediterranean diet – Based on vegetables, fruits, whole grains, nuts, seeds, spices, and moderate intake of meat and dairy.
• Flexitarian diet – Semi-vegetarian eating plan that allows occasional meat consumption.
• Pescatarian diet – Semi-vegetarian eating plan that allows occasional fish and seafood consumption and excludes other meats.
• DASH (Dietary Approaches to Stop Hypertension) – Prioritizes fruits, vegetables, whole grains, nuts, seeds, lean meat, and low-fat dairy. It limits the consumption of foods that increase the risk of heart disease, such as red meat, saturated fats, and salt.

These nutritional plans promote healthier eating habits, limit or eliminate inflammatory foods, and gradually lead to optimal weight as a consequence of an improved lifestyle.

People who still want to reduce their carbohydrate intake and increase protein may want to consider Paleo and ketogenic diets, which are less exclusive than the carnivore diet.

• Paleolithic (caveman) diet – Based on an alleged diet of our prehistoric ancestors, it emphasizes the consumption of lean meat, fish, fruits, vegetables, nuts, and seeds. It excludes legumes, grains, dairy, processed foods, and added salt and sugar.
• Ketogenic diet – Aims to induce ketosis, a state in which the body uses fats instead of glucose as the main energy source. It involves eating a high amount of fats and protein (meat, fish, eggs, healthy oils, butter, and unprocessed cheeses) but also allows for the consumption of low-carb plants, such as leafy greens, tomatoes, peppers, onions, some berries, nuts, and seeds.

To reduce the risk of high cholesterol and other health issues, make smarter choices:

• Choose skinless poultry over red meat,
• Eat more seafood rich in omega-3 fatty acids,
• Take dietary supplements to ensure adequate vitamin, mineral, and fiber intake to support your immune function.

Conclusion

The carnivore diet is promoted as an effective weight loss strategy. It may help quickly shed extra pounds and improve specific health parameters in the initial stage. However, health professionals don’t recommend it as a long-term eating plan. Aim for diets that lead to gradual, safe, and sustainable weight reduction and include a variety of macro- and micronutrients.

If you need help, contact our medical weight loss experts to design a personalized program for your specific health and aesthetic goals.   

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Food has always been more than just a requirement for survival. Since ancient times, it has played a vital role in many aspects of life, including religious, social, cultural, artistic, and environmental. However, with industrialization and the consequent abundance and ease of access to food, new problems have arisen, among them growing obesity levels, food addictions, and a distorted relationship with food.

The rise of various diets in the past decades mirrors our new preoccupation with food. Among them, the flexitarian diet has emerged as one of the trendiest, health-conscious, and eco-friendly eating plans of the 21st century.

This article explains how a flexitarian diet works, outlines its potential health and environmental benefits and provides a weekly meal plan.

What Is the Flexitarian Diet?

The flexitarian diet is a flexible eating plan that incorporates primarily plant-based foods, with occasional intake of meat and dairy products. The term was coined from the words “flexible” and “vegetarian,” denoting its flexible structure and predominantly vegetarian food choices. It was popularized in the 2000s by dietitian Dawn Jackson Blatner, who wrote a book with the same title and advocated this nutritional approach as a lifestyle rather than a diet.

The flexitarian diet differs from most diets in that it doesn’t have strict rules about what foods and amounts to consume. It relies on plant-based foods but allows occasional or limited consumption of meats. It also emphasizes healthy nutritional choices and limits processed foods, refined carbohydrates, and added sugars.

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Note: Learn about similar anti-inflammatory diets and why health experts endorse them.

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How Does the Flexitarian Diet Work?

The flexitarian diet follows the principles of the vegetarian or vegan diet with occasional meat consumption. The diet primarily consists of fruits, vegetables, whole grains, nuts, seeds, herbs, and spices.

People starting out gradually reduce meat portions, and this typically occurs in three stages.

• Stage 1 – Introducing one or two meat-free days per week. For the rest of the week, the guideline is to consume up to 28 oz of meat.
• Stage 2 – Continuing to decrease meat and increase plant-based food consumption. The recommendation is to eat up to 18 oz of meat over three or four days.
• Stage 3 – Consuming meat for one or two days and 9 oz in total during the week.

Animal protein in the flexitarian diet is replaced with plant protein, such as beans, soybeans, tofu, lentils, chickpeas, and other legumes and pulses. When people do eat animal protein, it should come from organic, pasture-raised, grass-fed sources.

Flexitarian Diet Benefits

Most benefits from this dietary approach are anecdotal or inferred from research on vegetarian and vegan diets.

Lowers the Risk of Heart Disease

Like other plant-based diets, the flexitarian diet decreases the risk of cardiovascular diseases associated with prolonged consumption of meat, particularly red and processed meats. Eating more plants and avoiding meat is shown to decrease cholesterol, improve blood pressure, and lower the risk of insulin resistance and obesity.

Reduces the Risk of Type 2 Diabetes

Several studies suggest that a diet focused on plant-based foods rich in vitamins and antioxidants and a reduced intake of red and processed meats helps to prevent and manage type 2 diabetes. Such dietary habits can improve insulin sensitivity, systemic inflammation, body weight, and body mass index, all of which are important factors in the development of type 2 diabetes.

Promotes Weight Loss

Flexitarianism is not a typical diet but a lifestyle. People who consistently follow its basic principles, such as mainly eating vegetables, fruits, and grains and avoiding processed and sugary foods, often experience weight loss. Semi-vegetarians have a lower body mass index than meat-eaters, while vegetarians have the lowest BMI score.

Improves Gut Health

The flexitarian diet ensures a high intake of fiber, antioxidants, and other beneficial nutrients. These vital compounds help maintain a healthy balance of gut microbiota and reduce systemic inflammation, preventing gut problems (especially inflammatory bowel diseases such as Crohn’s). People who adhere to plant-based diets have significantly improved macronutrient profiles and healthier eating habits, which lowers the risk of gut dysbiosis.

May Help Prevent Cancer

The World Health Organization classifies processed meat as carcinogenic and red meat as probably carcinogenic. Individuals who follow an entirely plant-based or flexitarian diet may reduce their risk of certain types of cancer. Research on colorectal cancer confirms a semi-vegetarian diet carries a lower risk of cancer than a carnivorous diet.

Reduces the Carbon Footprint

Many flexitarians choose this dietary approach due to its environmental impact. By reducing meat consumption and livestock farming, they help decrease water usage, land degradation, greenhouse gas emissions, and pollution.

Flexitarian Diet Downsides

Plant-based diets provide numerous health benefits, but they may increase the risk of nutrient deficiencies. Some nutrients are found mainly in animal products, including:

• Vitamin B12
• Vitamin D
• Zinc
• Iron
• Calcium
• Iodine
• Essential fatty acids

People who follow a plant-based diet should regularly monitor their nutrient levels and consider including dietary supplements to improve or prevent vitamin and mineral deficiencies.

Meat is also a leading source of protein that the body can easily absorb and use. People who follow the flexitarian diet have the advantage over vegans and vegetarians in that they can occasionally eat protein-rich meats and dairy. They should also increase the consumption of protein-rich plants, such as legumes, nuts, and whole grains.

Foods to Eat on a Flexitarian Diet

The flexitarian diet food staples include:

Vegetables – The recommendation is to eat at least five portions of vegetables daily. Each meal should contain half a plate of salad, leafy greens, or other fiber-rich vegetables.

Legumes and pulses – Beans, peas, lentils, chickpeas, soybeans, lupins, and other legumes and pulses are high in protein, dietary fiber, and complex carbohydrates. They ensure adequate protein intake.

Whole grains – Whole wheat, buckwheat, barley, oats, quinoa, brown rice, and other whole grains are packed with dietary fiber, iron, magnesium, zinc, selenium, protein, and some B vitamins. With legumes, they are the primary source of protein for plant-based eaters.

Fruits – The flexitarian diet recommends eating one or two portions of fruits daily, especially those rich in antioxidants, such as berries, apples, oranges, and grapes. Bananas are also recommended as a good source of potassium and fiber.

Nuts and Seeds – Nuts and seeds are excellent sources of essential fatty acids, protein, fiber, and some vitamins and minerals. They include walnuts, peanuts, almonds, hazelnuts, sesame seeds, chia seeds, flax seeds, etc.

Spices – Flexitarians use spices in their everyday meals to enhance the taste and enjoy the herbs’ health benefits. Common spices include turmeric, rosemary, mint, thyme, ginger, oregano, cinnamon, etc.

Animal-based foods – The flexitarian diet allows occasional consumption of animal products, including eggs, dairy, and meat. These foods are typically organic and sourced from pasture-raised, grass-fed, hormone-free animals. The flexitarian preferred choice of meat is poultry and fish.

Foods to Avoid or Minimize on a Flexitarian Diet

Proponents of the flexitarian diet recommend limiting or eliminating the following foods:

• Highly processed products, such as chips, crackers, French fries, hot dogs, deli meats, sausages, margarine, etc.
• Sugary foods and beverages, including cookies, cakes, chocolate, pastries, candy, ice cream, sweetened cereals, fruit beverages with added sugars, etc.
• Refined carbohydrates, including white bread, white rice, pasta, bagels, pastries, etc.
• Red meat, such as beef, pork, and lamb.

Flexitarian Diet Sample Plan

This sample plan includes meals for the entire week and caters to flexitarians who have become accustomed to a weekly meat intake of 9 oz.

Day 1
Breakfast	Snack	Lunch	Dinner
Oatmeal with almond milk, a handful of nuts (walnuts, almonds, hazelnuts), and blueberries.	Celery sticks and hummus.	A whole grain tortilla with corn, black beans, tomatoes, cucumbers, and grated cheese.	Roast vegetables with quinoa and tofu.
Day 2
Breakfast	Snack	Lunch	Dinner
Omelette with mushrooms and bell peppers.	Apple and peanut butter.	Lentil soup and mixed greens.	Pasta with soybean and tomato sauce.
Day 3
Breakfast	Snack	Lunch	Dinner
Spelt pancakes with maple syrup, chopped nuts, and raspberries.	Medium apple.	Cooked quinoa and bean salad in a lettuce wrap.	Salmon and brown rice with green beans, olives, and feta
Day 4
Breakfast	Snack	Lunch	Dinner
Avocado and cheese on a bagel toast with bell peppers.	Blackberries and walnuts.	Chickpeas with chopped kale, tomatoes, and roasted sweet potato cubes.	Greek salad with edamame.
Day 5
Breakfast	Snack	Lunch	Dinner
Barley porridge with almond milk, nuts, and cinnamon.	Banana.	Black beans and corn-stuffed portobello mushrooms and lettuce salad.	Oven-cooked cauliflower with parmesan and tomato salad.
Day 6
Breakfast	Snack	Lunch	Dinner
Low-fat Greek yogurt with almonds and raspberries.	Carrots and hummus.	A whole grain tortilla with tofu, kidney beans, red onion, avocado, and shredded lettuce.	Pasta with tuna and broccoli.
Day 7
Breakfast	Snack	Lunch	Dinner
Rye bread, hummus, one boiled egg, and mixed greens.	A handful of nuts and raisins.	Turkey breast, sweet potatoes, and broccoli.	Mixed greens, olives, tomatoes, cucumbers, and feta salad.

Conclusion

The increasing interest in the flexitarian diet can be attributed to its healthy eating preferences, flexible food choices, and environmental awareness. The flexitarian diet favors plant-based foods but allows for occasional consumption of animal products, promoting a healthy lifestyle. Beginner flexitarians often reduce their meat intake gradually until they learn how to include all macro and micronutrients in their meals and avoid nutritional deficiencies.

As weight gain, obesity, and eating disorders become global medical concerns, the health and beauty industries are coming up with an array of health and weight loss advice. They range from science-based nutritional plans to quick, fad diets.

In the overwhelming mix of diet recommendations, one “program” distinctly stands out – intuitive eating.

This article explains intuitive eating, how to get started with its ten basic principles, and what benefits to expect from this anti-diet approach.

What Is Intuitive Eating?

Intuitive eating is an approach to eating that helps us relearn how our ancestors ate by listening to internal hunger and fullness cues rather than external rules or restrictions. It advocates eating when hungry, stopping when full, and having a positive relationship with both food and your body.

Although it sounds like common sense, many people have lost this internal compass due to chronic stress, emotional triggers, and hormonal imbalances. These factors lead to overeating and various psychological struggles related to food and body image.

Intuitive eating is referred to as an anti-diet approach because it instructs people to unlearn what the dieting culture has promoted for decades:

• Restricted eating
• Calorie counting
• Demonizing and eliminating whole food groups (e.g., carbs)
• Guilt associated with enjoying palatable foods
• The pursuit of a skinnier body

Nutritionists advocating intuitive eating don’t recommend any specific foods, calorie amount, or periods of eating. Instead, they teach patients to recognize the symptoms of physical hunger, pay attention to how they feel during a meal, take pleasure in food, and foster body positivity, letting go of the idea that they should look a specific way.

Intuitive vs. Mindful Eating

Intuitive and mindful eating have overlapping elements. People often mistakenly think of them as synonymous.

Mindfulness is a philosophy that promotes a heightened awareness of one’s senses and emotions in relationship to the outside world and the present moment. Applied to eating, mindfulness involves focusing on the meal’s taste, texture, smell, and the sensations it evokes, reflecting on how it was sourced and prepared, and appreciating how it nourishes the body.

While intuitive eating can include these aspects, it prioritizes developing a healthy relationship with one’s body and following the natural hunger signals. It focuses more on internal attunement than on the eating experience.   

History of Intuitive Eating

The concept of intuitive eating first appeared in 1995 in the eponymous book written by registered dietitian nutritionists Evelyn Tribole and Elyse Resch. The authors wanted to help patients relearn the natural principles of following hunger and satiety cues and reject dieting principles, which often lead to low self-esteem, health concerns due to weight fluctuations, and psychological and mental problems.

Evelyn Tribole and Elyse Resch based their findings on previous research on emotional eating and weight loss practices, mostly from the 1970s and ‘80s.

10 Principles of Intuitive Eating

Evelyn Tribole and Elyse Resch came up with ten principles of intuitive eating that explain the framework in a straightforward manner.

1. Reject Diet Culture

The diet culture perpetuates the false idea that having a thin body solves various problems in life. It traps people in an obsessive state of constantly thinking about food, trying to lose weight, and feeling guilty for failing. People can adopt intuitive eating habits and a healthier mindset by rejecting the diet culture and restrictive eating.

2. Honor Your Hunger

This principle reminds people to listen to their hunger cues and eat when hungry. Restricting calories and allowing oneself to become excessively hungry often lead to overeating. Giving the body the nutrients it needs when it needs them builds trust with the body.

3. Make Peace with Food

Restricting certain foods can build intense cravings for them, which results in binge eating. With intuitive eating, all foods are allowed. People are better at moderation when they know they can have more of their favorite food the following day.

4. Discover the Satisfaction Factor

People on diets usually associate enjoying food with an inability to eat in moderation. Taking pleasure in food is seen as a threat to weight loss. In contrast, the advocates of intuitive eating emphasize the importance of satisfaction in the eating experience, believing it helps people better recognize satiety signals.

5. Feel Your Fullness

Like mindful eating, intuitive eating is about listening to satiety cues and trusting oneself to put away food when comfortably full. It requires eating slowly and pausing between bites to reflect on how the food tastes and the feeling of fullness.

6. Challenge the Food Police

The food police in one’s mind repeats phrases learned from the diet culture. It sets rules about what and how to eat. It is necessary to silence the food police to allow room for intuitive eating.

7. Cope with Your Emotions with Kindness

Intuitive eating allows people to tap into their emotions gently, without guilt and pressure. It helps them recognize that food can’t solve life’s problems and dispel unpleasant feelings. It may help them feel good for a brief moment, but overeating often leads to digestive and other symptoms, adding more discomfort and pain to existing problems.

8. Respect Your Body

A big part of intuitive eating is learning to respect and love one’s body, regardless of size and shape. It helps people abandon unrealistic expectations and feel good about themselves.

9. Movement – Feel the Difference

Intuitive eating also teaches people intuitive movement. It promotes physical activity that feels good and doesn’t follow an overly structured plan for melting fat and calories. Enjoying a workout is the prerequisite for consistency in exercising and experiencing the health benefits of regular activity.

10. Honor Your Health – Gentle Nutrition

Intuitive eating doesn’t promote weight loss, but it emphasizes the importance of making optimal food choices. Without strictly observing what they eat, people should listen to what their bodies need and crave, and eat in a way that makes them feel light, comfortable, energized, and satisfied.

Benefits of Intuitive Eating

Since the book came out, numerous studies have analyzed the structure and effectiveness of intuitive eating. Many suggest the following physiological, emotional, and mental benefits of the anti-diet framework:

• Improved body image
• Higher self-esteem
• Improved mood
• Decreased cortisol production
• Lower depressive symptoms
• Healthier eating habits
• Lower body mass index
• Improved cholesterol levels
• Enhanced overall well-being

Challenges of Intuitive Eating

Some researchers recognize a few challenges of intuitive eating. They argue that an approach without specific rules regarding what and when to eat leaves too much room for loss of control and overeating. This especially concerns patients with a food addiction stemming from a neurobiological source, such as in a drug addiction. An addiction to highly palatable, calorie-dense foods may need a more structured plan than intuition because intuitive signals can be overwhelmed by intense cravings.

Another challenge is that the freedom to choose any food may not be suitable for patients with more severe, chronic diseases, such as diabetes.

That said, current evidence suggests improved health markers in people who practice intuitive eating. Patients with chronic diseases should discuss the adequate dietary approach for their condition with their healthcare provider or a registered dietitian.

How to Get Started with Intuitive Eating?

Here are some practical tips on getting started with intuitive eating:

1. Pay attention to what and how much you eat and how you feel afterward.
2. Note whether you eat when hungry or for other reasons. If you use food for emotional support, look for other ways to comfort yourself. Talk to friends more, go for a walk when you crave comforting foods, and take up stress-relieving hobbies.
3. Be more attentive to hunger signals. Eat slowly to register when you are comfortably full.
4. Be kinder and more accepting of your body.
5. Study the ten principles of intuitive eating.
6. Read “Intuitive Eating” for a more thorough explanation of the principles.

Identifying Physical vs. Emotional Hunger Cues

The following lists can help you identify physical and emotional hunger cues.

Physical hunger:

• Grumbling stomach
• Irritability
• Lightheadedness
• Headache
• Hunger gradually intensifies
• No specific food cravings

Emotional hunger:

• Sudden craving/hunger
• Craving specific foods (usually palatable, calorie-dense foods)
• The stomach is quiet
• The craving is associated with guilt

Conclusion

Intuitive eating is a unique approach to nutrition that focuses on attuning the mind and body, and responding to natural hunger cues instead of emotional cravings. It rejects the diet culture and helps patients embrace their bodies regardless of size. This more accepting, less restraining method often improves physical and mental health.

Chronic stress is one of the dominant factors in the development of most modern-day diseases. It induces chronically elevated cortisol levels, disrupting various bodily systems, from metabolic and endocrine function to immune and gastrointestinal health.

This article explains the link between cortisol and gut health and provides recommendations for improving both health parameters.

Does Cortisol Affect Your Gut?

Cortisol is a hormone that regulates various bodily functions, such as metabolism, immunity, and inflammatory response. However, it is typically associated with the stress response. When environmental, physical, and psychological stressors challenge our defense and adaptive mechanisms, the hypothalamic-pituitary-adrenal (HPA) axis increases cortisol production in an effort to protect the body. A state of continually elevated cortisol can trigger other hormonal imbalances and wreak havoc on our health, including the digestive system.

How Does Cortisol Affect Gut Health?

Chronically elevated cortisol can damage gut health in several ways.

Gut Inflammation

Stress stimulates the production of pro-inflammatory cytokines and can cause inflammation of the digestive tract. Gut inflammation hinders all gastrointestinal functions, including digestion, nutrient absorption, gut motility, and waste excretion.

Increased Intestinal Permeability (Leaky Gut)

Studies have shown that stressful situations and increased cortisol can damage the intestinal epithelial barrier, increasing intestinal permeability and allowing pathogens to enter the bloodstream. This condition is also known as leaky gut and it is followed by uncomfortable gastrointestinal symptoms, including bloating, gas, cramping, abdominal pain, diarrhea, and constipation.

Gastrointestinal Conditions

Inflammation of the GI tract and leaky gut allow toxins, pathogenic bacteria, and undigested food to enter the bloodstream, potentially causing or exacerbating chronic digestive conditions. They include irritable bowel syndrome, Crohn’s disease, ulcerative colitis, small intestinal bacterial overgrowth (SIBO), nutrient malabsorption, and more.   

Gut Microbiota Dysbiosis

The large intestine is home to millions of microorganisms (bacteria, viruses, fungi, etc.), which play a key role in digestion, metabolism, immunity, and central nervous system activity. Elevated cortisol and its damaging effects on gut health can cause a reduction in the number of beneficial bacteria, such as Lactobacillus and Bifidobacterium, and overgrowth of pathogenic microorganisms.

A disbalance in optimal microbiota levels and composition is called gut dysbiosis. Common symptoms include bloating, gas, abdominal discomfort, and irregular bowel movements. Untreated dysbiosis can lead to fatty liver disease, metabolic syndrome, food intolerance, malnutrition, and other more severe conditions.

Abdominal Weight Gain

High cortisol levels increase blood sugar and inhibit insulin production. This leads to increased appetite, sugar cravings, slower metabolism, and disrupted sleep, which can result in weight gain over time. Hormonal weight gain is characterized by fat accumulation in the abdominal region.

How to Diagnose Poor Gut Health Due to Cortisol?

There are several ways to assess whether a patient’s gut problems are associated with high cortisol and chronic stress.

• Cortisol testing (blood or saliva) – Measuring cortisol levels throughout the day helps doctors establish the stress hormone’s pattern and whether the patient’s digestive disorders are related to stress.
• Comprehensive stool analysis – Stool tests show the patient’s microbiome status and the ratio of beneficial and pathogenic microorganisms in the GI tract. It can also detect other related markers like calprotectin, an indicator of inflammation, and zonulin, associated with a leaky gut. These markers can reveal gut disorders potentially caused by stress.
• Breath test – This diagnostic examination can help detect SIBO, which impairs digestion and nutrient absorption. Chronic stress may contribute to bacterial overgrowth.

How to Fix Cortisol Levels and Improve Gut Health?

Patients can significantly improve their hormonal status and gut health by managing stress and adopting a healthier diet. Doctors recommend the following natural strategies to lower cortisol and restore a healthy gut microbiome.  

Balanced Diet

A diet is one of the most critical and direct factors in gut microbiota composition and function. Unhealthy habits, such as eating a lot of sugary and processed foods, can cause cortisol spikes, destroy beneficial bacteria, and allow pathogenic microbes to thrive.

Medical experts recommend anti-inflammatory diets, such as the Mediterranean diet, as the best solution for stress-induced inflammation and digestive concerns. These diets are based on the following foods:

• Fiber-rich fruits and vegetables
• Legumes
• Whole grains
• Fish, nuts, and seeds (rich in omega-3 fatty acids)
• Fermented foods, such as sauerkraut, pickles, and yogurt (rich in probiotics)
• Herbs and spices (high in antioxidants)

Anti-inflammatory meal plans provide numerous health benefits and lower the risk of cardiovascular, neurological, gastrointestinal, and other chronic diseases.

Supplements for Stress

Supplements for stress containing adaptogenic (stress-relieving) botanicals and antioxidant vitamins and minerals can greatly contribute to stress management, if combined with other healthy lifestyle habits like a balanced diet. Well-researched ingredients known for their stress-relieving and gut-supporting effects include Ashwagandha, Rhodiola rosea, chamomile, vitamins C, B, and D, magnesium, and more.

Probiotics and Prebiotics

Probiotics and prebiotics are emerging as a powerful aid in restoring a healthy microflora and lowering inflammation. Probiotics are live microorganisms that increase the number of beneficial bacteria in our digestive tract, and prebiotics feed probiotics.

Some of the most extensively studied probiotics include Lactobacillus acidophilus, Lactobacillus plantarum, Bifidobacterium longum lysate, Saccharomyces boulardii, etc. They are present in fermented foods and probiotic supplements. Prebiotics are abundant in fruits and vegetables, including garlic, onions, bananas, oats, legumes, mushrooms, and more. Consuming probiotic and prebiotic foods and supplements can support the patient’s efforts to regulate cortisol response and promote a diverse microbiome.

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Note: Learn about the differences between prebiotics, probiotics, and postbiotics and the best way to use them for digestive, mental, and skin health.

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Improved Sleep

Melatonin and cortisol have a bidirectional relationship. When one is out of balance, it negatively impacts the other hormone’s levels. Disrupted sleep can also affect one’s dietary choices and contribute to gastrointestinal problems.

Prioritize a healthier sleeping routine, going to bed early and waking up at the same time. Aim for seven to nine hours of uninterrupted sleep every night. Use supplements for sleep and practice stress-relieving techniques, such as breath work and meditation, to achieve your goals.

Regular Exercise

Numerous studies provide evidence of the beneficial impact of regular exercise on our physical, mental, and emotional health. Moderate-intensity activities promote the production of feel-good hormones, helping to lower stress and balance cortisol levels. Exercise also increases the microbiome’s diversity and supports beneficial gut flora, strengthening the intestinal barrier and regulating gut motility.

Stress Management

Besides regular exercise, a nutritious diet, and other essential habits, patients can employ the following strategies to reduce stress and improve gut health.

• Meditation
• Deep breathing exercises
• Yoga
• Nature walks
• Keeping a pet
• Social activities
• Relaxing music
• Fun hobbies

How Long Does It Take to Heal Poor Gut Health Due to Cortisol?

It takes time to restore a hormonal homeostasis and heal digestive issues. Patients with mild symptoms feel an improvement within days or weeks of adopting healthier lifestyle habits. However, those with more severe problems need to be persistent and patient to experience significant symptom relief, which may take months.

Patients with chronic digestive disorders like irritable bowel syndrome and inflammatory bowel disease typically need medical supervision. Some may require medication and medical treatments in combination with lifestyle modifications and supplements.

Does Poor Gut Health Affect Cortisol Levels?

Poor gut health can exacerbate inflammation and stress and contribute to chronically elevated cortisol levels. An imbalanced gut microbiome may interfere with the gut-brain axis, disrupting communication between the digestive and nervous systems. This can contribute to a cascade of issues, including hormonal imbalances, impaired neurotransmitter production (such as serotonin and GABA), heightened immune responses, and the release of pro-inflammatory agents.

Conclusion 

High stress and cortisol levels can seriously impact our digestive health and lead to severe medical conditions. Restoring microbial balance through targeted nutrition, probiotics, and digestive support is essential for calming the nervous system, regulating cortisol, and supporting overall emotional and physical resilience.

In recent years, scientists have made groundbreaking discoveries about the role of the trillions of microorganisms residing in our digestive tract. As regulators of vital bodily functions, including the immune system, they take part in the prevention and development of many diseases, including endocrine and urogenital conditions.

This article explores the possible link between PCOS (polycystic ovary syndrome) and gut health, how they affect one another, and possible treatments focusing on improving the gut microbiome.

How Does Gut Health Affect PCOS?

Polycystic ovary syndrome, or PCOS, is a gynecological condition that affects many women in their reproductive period. One of its hallmark features is the presence of polycystic ovaries—enlarged ovaries containing multiple small, fluid-filled follicles that often fail to release eggs regularly.

PCOS also causes irregular or absent menstrual cycles, excess androgen levels (which can lead to hormonal hair loss or hirsutism), and fertility challenges. It’s frequently associated with insulin resistance, weight gain, acne, and increased long-term risks such as type 2 diabetes and cardiovascular disease.

Doctors don’t know what causes PCOS, but they recognize insulin resistance as the primary reason behind its reproductive dysfunction. Recent research has found that gut health is a significant factor in this process. An imbalance in the gut microbiota—known as dysbiosis—can contribute to insulin resistance, systemic inflammation, and hormonal disruption, all of which are closely linked to PCOS. This growing body of evidence suggests that improving gut health may play a meaningful role in managing PCOS symptoms and supporting overall metabolic and hormonal balance.

Here is a breakdown of the key drivers of PCOS.

Gut Dysbiosis

Gut dysbiosis refers to an imbalance in the composition and function of microorganisms in our digestive tract and is often marked by the overgrowth of pathogenic bacteria, fungi, or viruses. This microbial imbalance damages the intestinal barrier, interferes with key signaling pathways, and disrupts hormonal and neurotransmitter function. These effects may contribute to systemic inflammation, insulin resistance, and chronic ovarian dysfunction, which lead to the development of PCOS.

Insulin Resistance

Insulin resistance is one of the most common characteristics of PCOS, affecting approximately 70% of patients. A diet high in sugar and unhealthy fats can cause gut dysbiosis, reducing the production of beneficial short-chain fatty acids (SCFAs) normally synthesized by certain gut bacteria. SCFAs regulate glucose and lipid metabolism, and a decrease in these metabolites can reduce sensitivity to insulin.

Gut dysbiosis also damages the intestinal epithelial barrier and increases intestinal permeability, allowing pathogens to enter the bloodstream. The leakage of certain bacterial components, such as lipopolysaccharides (LPS) and branch-chain amino acids (BCAA), is linked to immune system activation. These inflammatory mediators interfere with insulin receptors and may be responsible for insulin resistance in PCOS patients.

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Note: Learn how insulin resistance hinders weight loss and what treatments can help.

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Chronic Inflammation

Chronic low-grade inflammation is a common feature of PCOS. Increased intestinal permeability, or leaky gut, allows harmful substances like lipopolysaccharides (LPS) – components of the outer walls of certain bacteria (e.g., Escherichia coli) – to enter the bloodstream. Once in circulation, LPS can activate the immune system and stimulate the release of pro-inflammatory cytokines, leading to systemic inflammation.

High Testosterone Levels

Gut dysbiosis may trigger systemic inflammation and excess insulin production, both of which disrupt hormone regulation. Elevated insulin levels can cause ovaries to produce more androgens and prompt the pituitary gland to release more luteinizing hormone (LH), further increasing testosterone levels. This excess of androgens interferes with the normal development of ovarian follicles, leading to irregular periods and other common PCOS symptoms.

Excess Hair Growth and Acne

Excess free testosterone in the blood may cause excess hair growth on the face and other body parts, scalp hair loss (alopecia), and hormonal acne. These symptoms are common in PCOS patients.

Obesity

Obesity in PCOS patients is closely associated with a disbalance in intestinal flora. The gut microbiome plays a crucial role in digestion, energy balance, and the regulation of appetite-related hormones, such as ghrelin and leptin. A disbalance in gut microbiota levels and diversity can contribute to overeating, increased fat accumulation, and obesity. In a vicious circle, obesity perpetuates insulin resistance and excess testosterone production, exacerbating PCOS.

Infertility

Gut dysbiosis can contribute to insulin resistance and chronic inflammation, which may cause ovarian dysfunction. These metabolic and immune disorders can also disrupt the growth and development of endometrial cells, interfering with the successful implantation of a fertilized egg and contributing to infertility commonly seen in PCOS patients.

Mood Disorders

The gut-brain axis refers to the communication network between the gut and the brain, involving neural, hormonal and immune signaling pathways - including neurotransmitters like serotonin and dopamine.

These neurotransmitters play a critical role in regulating mood, and a significant portion of their production is influenced by the gut. In fact, about 90% of serotonin is produced in the gastrointestinal tract. Gut bacteria help synthesize and modulate these neurotransmitters, making a balanced microbiome essential for emotional wellbeing.

Gut dysbiosis can reduce neurotransmitter production and signaling, contributing to mood disorders such as hormonal depression and anxiety. This link is especially important in conditions like PCOS, where hormonal imbalances and gut health issues often overlap, amplifying emotional symptoms.

Does PCOS Affect Your Gut Health?

Research shows that women with PCOS often have lower gut microbiota diversity and different microbial composition. Thus, PCOS and gut health have a bidirectional relationship.

How Does PCOS Affect Gut Health?

High androgens and insulin resistance in PCOS can affect gut motility, gut barrier function, digestion, and the environment in which gut bacteria live. This creates a vicious cycle where PCOS exacerbates hormonal imbalances and gut dysbiosis, aggravating PCOS symptoms.

Gut health issues that often occur in PCOS patients include:

• Constipation
• Bloating
• Gas
• Abdominal pain

How Are PCOS and Gut Health Issues Diagnosed?

Polycystic ovarian syndrome is diagnosed using the Rotterdam criteria, which include a physical examination, symptom evaluation, and lab tests that help determine if the patient’s symptoms fit the different phenotypes of the condition. According to these guidelines, a PCOS diagnosis can be made if a patient has two of the following three features: elevated androgen levels, irregular or absent ovulation, and polycystic ovaries that are not the result of another disorder.

Since the discovery of the gut microbiome’s role in metabolic and endocrine disorders, scientists are exploring new diagnostic options for PCOS. These include using the patient’s stool sample to identify bacteria as potential biomarkers of the disease. The approach is still in the experimental phase.

How to Improve Gut Health and PCOS?

Current treatments for polycystic ovary syndrome include insulin-sensitizing and lipid-lowering medications, such as metformin and atorvastatin. However, medications are not always effective. Researchers are exploring therapies that target the gut microbiome, and the results are promising.

Probiotics and Prebiotics

PCOS patients often have reduced levels of beneficial gut bacteria like Lactobacillus and Bifidobacteria and increased levels of pathogenic microorganisms like Escherichia and Shigella.

Probiotics are foods and supplements that contain beneficial bacteria, which can help restore microbial diversity, reduce inflammation, improve insulin sensitivity, and balance hormones. Foods that contain probiotics include fermented products, such as yogurt, kefir, sauerkraut, and kimchi.

Prebiotics are foods and supplements that feed beneficial microorganisms and help them outnumber pathogens. By supporting gut microbiota, they may help reduce insulin resistance, androgen levels, and menstrual irregularities.

Our medical professionals have created Vibrant supplements with probiotics, prebiotics, and other microbiome-supporting ingredients that aid in improving gut health, metabolic functions, and hormonal imbalances.

Diet Modification

PCOS patients may benefit from dietary changes that can help diversify intestinal flora and decrease uncomfortable symptoms. Recommendations include:

• Increase intake of fiber-rich fruits and vegetables. Dietary fiber nourishes beneficial gut bacteria, promoting the production of anti-inflammatory short-chain fatty acids (SCFAs) that support overall metabolic and gut health.
• Add more polyphenols. Found in berries, green tea, apples, carrots, broccoli, etc., polyphenols balance the gut microbiome, reduce inflammation, and may improve insulin sensitivity and ovarian function.
• Eliminate processed foods and those high in sugar and unhealthy fats. These foods disrupt the gut microbiome by feeding pathogenic bacteria, contributing to inflammation, insulin resistance, and hormonal imbalance.

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Note: Learn more about anti-inflammatory diets and how they can help improve gut health.

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Other Lifestyle Changes

Sleep quality and stress levels can significantly impact the composition of our gut microbiota. Health experts recommend seven to nine hours of uninterrupted sleep at night and relaxing activities to support both microbial balance and healthy hormone levels.

Moderate-intensity exercise, including long walks, light cardio, and Pilates, can improve sleep patterns and lower stress. Research shows regular exercise is one of the best ways to improve overall health.

Fecal Microbiota Transplantation (FMT)

FMT is a procedure involving stool transplantation from a donor with healthy intestinal flora to a recipient with gut dysbiosis. Medical professionals currently perform the procedure only for patients with an antibiotic-resistant Clostridiodes difficile infection.

However, the medical community considers FMT a promising solution for other metabolic conditions, including obesity, insulin resistance, and polycystic ovary syndrome. Preliminary research suggests restoring microbial diversity through FMT may help improve hormonal balance and metabolic function in people with PCOS.

Conclusion

The gut microbiome is an emerging area of interest in medical research. Scientists have established a link between gut microbiota diversity and function and the occurrence of polycystic ovary syndrome, but more research is needed to develop adequate diagnostics and treatments.

In the meantime, adopting healthier lifestyle habits – such as more fiber intake, adding probiotic supplements, engaging in regular exercise, and improving sleep – may help support gut health and manage symptoms associated with PCOS.

Endometriosis is an inflammatory gynecological condition typically affecting women in their reproductive period. It occurs when cells similar to those covering the endometrium (lining of the uterus) grow outside of the uterus, in places where they don’t belong, such as the ovaries, bowel, and bladder.

Endometriosis can cause pain, excessive bleeding, and reduced fertility. It can also affect digestive health. Emerging evidence suggests a link between gastrointestinal and urogenital microbiota and the development of endometriosis.

This article explains how gut health and endometriosis are related and what treatments can help.

Does Damaged Gut Health Cause Endometriosis?

Doctors still don’t exactly know what causes endometriosis. One hypothesis is that endometriosis develops after repeated retrograde menstrual cycles – the flowing of blood upward into the pelvis instead of out of the body – which occurs in many patients.

However, they speculate additional factors play a role in the disease development and progression, including genetic, hormonal, and metabolic. Gut dysbiosis and other gastrointestinal disorders may also contribute to endometrial tissue implantation.

How Gut Health Affects Endometriosis

The gut microbiome plays a significant role in the pathogenesis of many diseases. Patients with endometriosis exhibit chronic inflammation and bacterial overgrowth in the gut and reproductive system, suggesting gut dysbiosis may trigger this inflammatory condition.

Gut dysbiosis refers to a disrupted gut microbiome balance. A reduced number of beneficial bacteria like Lactobacillus and an increased ratio of Firmicutes and other bacteria that cause vaginosis are associated with endometriotic microbiota.

Possible mechanisms by which gut dysbiosis affects endometriosis include immune activation, chronic inflammation, and damaged estrogen metabolism.

Estrogen

Estrogen is essential in regulating the female lower genital tract, including epithelial thickness, mucus secretion, and vaginal pH. A disbalance in the gut microbiota alters the estrobolome, a collection of microorganisms that regulate circulating estrogen. Dysbiosis increases free estrogen levels in the blood, stimulating the proliferation of female genital epithelial cells and endometriosis progression.

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Note: Estrogen imbalance can lead to various health concerns. Learn about what happens when estrogen levels are low and what treatments can help.

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Inflammation

Gut dysbiosis is known to decrease intestinal permeability, allowing pathogens to enter the bloodstream and induce inflammation. Research shows that the inflammatory microenvironment in the genital tract is closely associated with endometriosis. The disease is marked by fluctuations in proinflammatory and anti-inflammatory cytokines and chemokines, creating a state of permanent inflammation and promoting the proliferation of endometriotic cells.

Immune Function

The digestive tract hosts the highest concentrations of immune cells, such as T cells and macrophages. The gut microbiota participates in their differentiation and protects them from pathogens. A disbalance in gut microbiota diversity leads to a dysregulation of the immune cells and weakens immune function throughout the body, including pelvic immune function. It becomes ineffective at removing abnormal endometrial tissue.

The Gut-Brain Axis

The gut microbiome stimulates gonadotropin-releasing hormone (GnRH) neurons in the hypothalamus, which help regulate the production of sex hormones, including estrogen. Gut dysbiosis may impact estrogen levels and promote estrogen-related disorders like endometriosis.

While gut dysbiosis, bacterial overgrowth, and inflammation are commonly observed in patients with endometriosis, it is still unclear whether dysbiosis triggers endometriosis or is a consequence of it.

Does Endometriosis Cause Gut Issues?

Endometriosis is associated with gastrointestinal symptoms resembling those of irritable bowel syndrome, including bloating, cramping, pain, constipation, and diarrhea. Many patients with endometriosis have an increased risk of developing IBS.

How Endometriosis Affects Gut Health

Endometriosis affects gut health in several ways.

Endometriotic Lesions

Endometriosis can cause the growth of endometriotic lesions in and around the bowel, causing abdominal pain and digestive issues like constipation, diarrhea, bloating, and gas.

Prostaglandins

Endometriosis may involve an increased number of prostaglandins – lipids with hormone-like effects. They help regulate the menstrual cycle, but excess amounts of these substances can cause intense pain and heavy bleeding and worsen the inflammatory response. This can exacerbate endometrial lesions and alter gut motility.

Excess Estrogen

Estrogen plays a crucial role in digestive health. Excess estrogen, which occurs in endometriosis, can slow down digestion and cause bloating and constipation.

Gut Health and Endometriosis Diagnosis

The medical community is currently struggling to diagnose endometriosis promptly because of its complex underlying mechanisms and atypical symptoms. Patients sometimes develop symptoms for over ten years before being diagnosed with this condition. Another problem is that the available procedures, like laparoscopy and histopathology, are limited and invasive. Doctors also use imaging technology like MRI and ultrasound, but it can fail to detect the presence of pathology.

Since scientists have discovered a link between gut health and endometriosis, they are exploring more non-invasive approaches using intestinal, fecal, and genital microbiota as diagnostic markers. Potential promising biomarkers include Escherichia coli and Shigella in fecal sampling, Ruminococcus and Pseudomonas in intestinal and peritoneal fluids, and Enterobactericaea and Streptococcus in cervical mucus.

Additional studies are needed to validate the reliability of using microbial biomarkers in the early detection of endometriosis.

How to Improve Gut Health and Endometriosis?

Options for treating endometriosis currently include surgical excision of lesions, hormonal therapies, and medications like NSAIDs. However, patients report a high rate of recurring endometriosis after surgery. Hormonal therapy also carries the risk of side effects. The medical community is exploring new, microbiome-based treatments and calling for an interdisciplinary approach to managing endometriosis.

Improving gut health is emerging as a promising therapeutic approach for various diseases, including endometriosis. It can alleviate chronic inflammation present among endometriosis patients. Strategies for restoring microbiome balance include dietary interventions, probiotics, antibiotics, botanical remedies, lifestyle changes, and fecal bacteria transplantation.

Dietary Interventions

The composition of intestinal flora directly depends on our diet. Certain nutrients, such as vitamins and minerals, protect beneficial microorganisms, while refined sugars and trans fats stimulate the growth of harmful pathogens.

Research shows the following dietary schemes may help decrease the risk of developing endometriosis:

• Low-FODMAP diet – It is based on eliminating fermentable sugars that can contribute to digestive symptoms. It helps alleviate digestive disorders, including irritable bowel syndrome, which is present in many patients with endometriosis. A low-FODMAP diet supports intestinal barrier function and may decrease intestinal and pelvic inflammation.

• Omega-3 fatty acids – Found in fish, seaweed, and nuts, omega-3s help regulate intestinal homeostasis. They may help improve the ratio of beneficial (e.g., Bifidobacterium) and harmful bacteria (e.g., E. coli), reducing inflammation. A study showed they may also reduce pain associated with endometriosis. Dietary supplements with omega-3 fatty acids ensure a higher intake of omega-3s and faster results. Our health experts at Vibrant Vitality Clinic recommend their sustainably sourced, bioavailable supplement, Vibrant OMEGAS.

• Dietary fiber – Fiber feeds intestinal flora, which produces short-chain fatty acids (SCFAs) as a byproduct of the fermentation process. SCFAs protect the gut from pathogens, support the intestinal barrier, and promote immune function. Another study found that mice with endometriosis had reduced levels of short-chain fatty acids, suggesting that a disrupted gut microbiome may contribute to the growth of endometriotic lesions.

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Note: Anti-inflammatory diets can help improve many medical conditions, including gut, heart, and mental health concerns.

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Probiotics

Probiotics are live microorganisms in fermented foods and probiotic supplements which promote microbiota homeostasis. They are increasingly used for various disorders related to imbalanced gut microbiome, because they inhibit the growth of pathogens, protect the intestinal barrier, and enhance the immune system.

Studies show specific bacteria are particularly beneficial for endometriosis patients, including Lactobacillus gasseri, Lactobacillus acidophilus, Lactobacillus plantarum, and Lactobacillus fermentum.

More studies are needed to determine the best probiotics administration routes and dosage to counter dysbiosis and provide optimal long-term results.

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Note: Our medical professionals have designed a special gut-supporting formula to heal compromised gut microbiome. Vibrant Biome contains carefully selected probiotic strains to increase intestinal flora diversity and support a healthy immune and digestive system.

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Antibiotics

Antibiotics are an effective treatment for bacterial infections. Since many endometriosis patients exhibit increased pathogenic bacteria, such as Streptococcus bovis and Escherichia coli, doctors commonly prescribe antibiotics with probiotics.

Herbal Remedies

Botanical drugs are being explored as a gentler treatment option for endometriosis patients, providing soothing, anti-inflammatory effects with fewer side effects than conventional medications. Some of the most studied herbs and plant extracts for gut health and inflammatory-related conditions include kudzu vine, black garlic extract, resveratrol, curcumin, and catechin. More studies are needed to confirm the safety and effectiveness of botanical drugs for endometriosis management.

Lifestyle Changes

Lack of sleep, high stress, alcohol, cigarettes, and other unhealthy lifestyle choices damage the gut flora diversity and integrity. Adopting the following habits can help improve the microbiome’s composition and regulate inflammation:

• Seven to nine hours of sleep during the night.
• Stress management techniques, such as yoga, meditation, and relaxing hobbies.
• Regular physical activity, such as brisk walking, jogging, swimming, aerobics, etc.
• Limited alcohol intake.
• No smoking.

Fecal Microbiota Transplantation

Fecal microbiota transplantation (FMT) is a surgical treatment for gastrointestinal, blood, metabolic, and other diseases. It is the process of transferring healthy people’s fecal bacteria into the GI tract of patients with dysbiosis. In the future, it might become a treatment option for endometriosis since a link between gut dysbiosis and endometriosis has been established.

Conclusion

Recent research on the gut microbiome explores novel treatment options for diseases that are difficult to treat, such as endometriosis. By restoring gut flora homeostasis, endometriosis patients may avoid surgery - which currently has a high recurrence rate - and reduce reliance on medications that often cause side effects.

While further studies are needed to confirm the effectiveness of gut-targeted treatments for endometriosis, adopting healthier dietary and lifestyle habits may support overall wellbeing and symptom management.

Irritable bowel syndrome (IBS) is heavily influenced by hormonal changes. Its symptoms can worsen and overlap with menstrual, menopausal, or pregnancy-related discomfort. Understanding this connection is key to effective management.

This article explores the link between IBS and hormones and offers practical tips for symptom relief.

Does Hormonal Imbalance Cause IBS?

Yes, hormonal imbalance can contribute to IBS, but it is not the sole cause. Hormonal shifts can affect gut pain sensitivity, digestive enzyme production, and how quickly food moves through the intestines.

While the exact cause remains unknown, IBS is believed to result from a combination of gut-brain interactions, altered gut motility, heightened intestinal sensitivity, and potential changes in gut microbiota.

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Note: Read about the connection between gut health and hormones.

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What Hormones Cause IBS?

Estrogen, progesterone, and cortisol are the primary hormones linked to IBS. Their fluctuations can affect gut motility, sensitivity, and digestion, often intensifying IBS symptoms and inflammation.

Some studies show that the two sex hormones may also interfere with the gut microbiome, leading to bloating, cramping, and irregular bowel movements. Moreover, cells in the gut contain receptors that allow these hormones to bind, indicating that the digestive system is designed to respond to hormonal changes.

Estrogen

Studies suggest that estrogen and its receptors influence the progression of gastrointestinal disorders, including IBS. Low estrogen levels can trigger IBS flare-ups in the following ways:

• Pain level - A decrease in estrogen lowers the pain threshold, partly due to its role in enhancing serotonin production, a neurotransmitter associated with wellbeing. Conversely, a rise in estrogen can reduce pain sensitivity, alleviating discomfort from cramps or stomachaches.
• Digestion – Estrogen promotes efficient digestion by stimulating intestinal muscles. Low estrogen levels can slow the process and reduce muscle tone in the gut, leading to constipation, bloating, and discomfort. A sluggish gut retains more water, further amplifying digestive issues.
• Inflammation - Estrogen's anti-inflammatory effects help regulate immune cells that protect against pathogens and maintain gut barrier integrity. When estrogen drops, inflammation increases, potentially worsening IBS symptoms.

Progesterone

Progesterone can impact digestive health and deteriorate IBS in the following manner:

• Gut microbiome – Increased progesterone levels may impact the activity of gut bacteria, and oral progesterone can alter GI microbiota, notably increasing Lactobacillus reuteri levels.
• Bowel movements – High progesterone levels during the luteal phase delay gastric emptying, leading to gas, firm stools, bloating, upset stomach, and indigestion. During menstruation, a sudden drop in progesterone and a rise in prostaglandins (hormone-like chemicals) may cause diarrhea.

Cortisol

Cortisol regulates the body's response to stress and worsens IBS symptoms if left unchecked. Chronic stress disrupts hormone and neurotransmitter balance, causing gas, bloating, and abdominal pain.

High cortisol levels can trigger colon spasms, leading to cramps and discomfort. Stress also disrupts gut bacteria, further worsening IBS symptoms and increasing the risk of gut dysbiosis.

Estrogen helps manage stress by regulating cortisol levels. When estrogen is low, cortisol increases, intensifying stress and IBS symptoms. Understanding this connection is key to managing stress-related IBS flare-ups.

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Note: Read more about stress and hormones and discover seven ways to naturally lower cortisol levels.

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Hormonal IBS Symptoms

Irritable bowel syndrome is a long-term condition, which means that the symptoms occur sporadically after specific triggers (e.g., food, medication, or hormonal changes). Constipation, abdominal pain, bloating, fatigue, anxiety, and depression are more common in women, whereas men are more likely to report diarrhea.

Hormonal shifts can trigger or worsen the following physical and mental IBS symptoms:

• Cramps
• Bloating
• Gas
• Belly aches
• Diarrhea
• Constipation
• Increased mucus in stool
• Increased bowel sensitivity
• Changes in gut motility
• Nausea
• Appetite changes
• Worsening of PMS symptoms
• Irregular or missed periods
• Heavier or more painful periods
• Fatigue
• Migraine
• Depression
• Anxiety
• Brain fog
• Irritability
• Food intolerance
• Headaches
• Urinary problems
• Pelvic organ prolapse
• Chronic pelvic pain
• Pain during intercourse

How Do Hormonal Changes Affect IBS?

Hormonal changes impact all bodily functions, including metabolism, mood, sleep patterns, and digestive health. Each hormonal shift can affect the intestines and worsen IBS symptoms.

Menstruation

During menstruation, progesterone and estrogen levels drop, and abdominal discomfort usually becomes more intense. Bleeding can be accompanied by constipation or diarrhea, stomach pain, and cramps. An IBS flare-up during menstruation is more challenging because IBS symptoms often overlap with menstrual discomfort.

These are the key factors that contribute to IBS symptoms during menstruation:

• Shedding of the uterine lining - The body releases prostaglandins that trigger uterine contractions to help shed its lining, which may also explain why many women report more severe IBS symptoms during menses. These hormonal fluctuations impact gut motility, increase sensitivity, and intensify cramps, pain, and bowel movements.
• Increased sensitivity - Women with IBS often experience heightened gut sensitivity (visceral hypersensitivity), which worsens with hormonal changes during the menstrual cycle, intensifying pain and discomfort.
• Fluid retention - Hormonal shifts during the menstrual cycle can cause fluid retention, increasing bloating and discomfort. In women with IBS, this may intensify abdominal distension and pain.

Pregnancy

High progesterone levels during pregnancy can slow motility, worsen constipation, and disrupt sphincter function, leading to heartburn and GERD (gastroesophageal reflux disease). Weight gain, abdominal pressure, and pelvic changes further impact bowel movements, especially during the third trimester.

However, for some women, IBS symptoms may improve due to high progesterone that relaxes the gut and reduces cramping. Elevated estrogen and progesterone levels may also reduce pain sensitivity and alleviate chronic pain syndromes like migraine.

Perimenopause and Menopause

Sex hormone production drastically decreases during perimenopause and menopause. The sudden drop in estrogen and progesterone levels can affect digestive health, triggering gastrointestinal issues like acid reflux, constipation, diarrhea, and IBS.

Scientists have discovered that women aged 40 and 65 often face gastrointestinal issues that stress, poor sleep, diet, and lack of physical activity exacerbate. However, more research is needed to clarify the exact relationship between menopause and IBS.

Birth Control Pill

Contraceptive pills have not been shown to cause irritable bowel syndrome or aggravate symptoms. However, they contain synthetic versions of progesterone, estrogen, or both, which can influence gut function.

The impact of hormonal contraception varies depending on the formulation and individual response. Some women may experience bloating, nausea, or changes in bowel habits due to hormonal shifts. Others may notice no digestive changes or even experience symptom relief.

Who Is Most Likely to Get Affected by Hormonal IBS?

Irritable bowel syndrome affects up to 15% of Americans, and women are twice as likely as men to develop this gastrointestinal condition.

This disparity may be due to female sex hormones (progesterone and estrogen) triggering IBS flare-ups. In contrast, the male sex hormone (testosterone) may protect against the condition, according to research.

Several factors increase the likelihood of developing hormonal IBS:

• Being female.
• Being under the age of 50.
• A family history of IBS.
• Early-life exposure to stressful events.
• Mental health conditions like anxiety or depression.
• Having a bacterial infection in the gut.

How Is Hormonal IBS Diagnosed?

Rome IV criteria, the standard diagnostic guideline for IBS, require symptoms to occur at least once a week in the last three months, with an onset at least six months earlier. Your healthcare provider will review your medical history and may ask you to track your IBS symptoms in a journal.

You may receive an IBS diagnosis if you experience:

• Stomach pain
• Bloating
• Cramping
• Pain and discomfort linked to bowel movements
• Changes in stool appearance or frequency

Since IBS can be mistaken for other digestive illnesses, your healthcare provider may perform additional testing for an accurate diagnosis. These tests include a stool analysis, CT scan, colonoscopy, upper endoscopy, lactose intolerance test, and test for bacterial overgrowth.

Hormonal IBS Treatment

There are many effective IBS remedies and treatments that can calm gastrointestinal irritation triggered by hormonal shifts. A combination of medication, home remedies, supplements, and lifestyle changes help manage IBS flare-ups and relieve most symptoms.

Bear in mind that IBS is a chronic condition that requires long-term solutions and a combination of strategies to address both gastrointestinal and hormonal symptoms. Treatment may also vary based on the type of IBS you have: IBS-C (constipation), IBS-D (diarrhea), or IBS-M (a combination of both).

Dietary Adjustments

You can keep IBS under control despite hormonal imbalance with the following dietary adjustments:

• Eat smaller meals more frequently to reduce bloating and discomfort.
• Eliminate trigger foods that increase inflammation and indigestion.
• Avoid eating high-FODMAP foods like wheat, garlic, onion, beets, cherries, honey, and almonds.
• Limit the intake of caffeinated and alcoholic beverages to reduce inflammation.
• Drink more water to reduce constipation and bloating and aid gut motility.
• Drink herbal teas like peppermint or chamomile to calm the digestive tract and soothe intestinal spasms.
• Avoid eating processed, salty, and sugary foods rich in additives, artificial sweeteners, and trans fats.
• Include anti-inflammatory foods rich in fiber, vitamins, minerals, and probiotics.
• Keep a food journal to track meals and determine potential triggers or food sensitivity.
• Eat mindfully and chew slowly to prevent overeating or bloating due to swallowed air.

Supplements

Dietary supplements support hormonal balance and digestive health by providing essential vitamins, minerals, and amino acids needed for overall wellbeing. A healthcare professional will help you find the right supplement for your specific IBS symptoms and hormonal issues.

Our health experts recommend the following:

• Gut-supporting supplements (Vibrant Gut Support and Vibrant Digest) - Enhance gut microbiome, improve motility, and aid digestion. They can improve IBS symptoms, boost nutrient absorption, and promote a healthy inflammatory response.
• Vitamins and minerals for stress reduction – Vitamin B complex (Vibrant B), magnesium (Vibrant MG), and vitamin D (Vibrant D) relax the intestinal muscles, reduce cramping and spasms, and improve metabolic health and GI regulation.
• Hormone-balancing supplementation – Includes essential vitamins and minerals that help optimize hormone levels and a healthy stress response, like Vibrant DHEA.
• Probiotics and digestive enzymes – Supplements like Vibrant Biome help balance gut bacteria, improve digestion, and reduce gastrointestinal inflammation.

Medication

Over-the-counter pain relievers like ibuprofen or naproxen can reduce menstrual cramps, while peppermint oil capsules can reduce bowel spasms and alleviate stomach pain.

Prescribed medication is used for severe or persistent IBS symptoms. The doctor customizes the treatment based on your hormonal levels and the type of IBS (diarrhea, constipation, or mixed).

The following medication can help relieve IBS during intense hormonal changes:

• Laxatives - Speed up bowel movements and help relieve constipation.
• Bulking agents or fiber supplements – They can ease the passage of stool.
• Antispasmodics - Reduce muscle contractions and decrease bloating and discomfort.
• Antidiarrheal agents - Reduce stool frequency, slow gut transit, and prevent cramping.
• Secretagogues and prosecretory agents - Increase digestive fluids, improve bowel movement regularity, and alleviate constipation.

Hormone Replacement Therapy (HRT)

Hormone therapy treats hormonal deficiencies that may contribute to IBS and other digestive disorders. Under a doctor’s guidance, a patient may undergo bioidentical hormone replacement therapy (BHRT) to optimize progesterone and estrogen production or testosterone therapy (TRT) to replace testosterone.   

By stabilizing hormone levels, HRT can reduce symptoms like bloating, abdominal pain, and irregular bowel movements. It can also alleviate emotional stress and mood swings, which are common triggers for IBS flare-ups.

Stress Management

Chronic stress can disrupt hormones, cause stomach issues, and activate inflammation. It is a key trigger for IBS, making stress management an essential part of hormonal IBS treatment.

Mindfulness, deep breathing, and yoga can reduce stress and improve overall wellbeing. Regular practice of these techniques, along with progressive muscle relaxation or guided visualizations, can help manage flare-ups and alleviate pain by promoting relaxation and calming the mind.

Exercise

Exercise positively impacts hormones and improves digestion, reduces stress, and provides IBS relief. Gentle exercises like brisk walking, stretching, jogging, swimming, and aerobics support gut motility, elevate heart rate, and increase blood flow to improve nutrient absorption and eliminate waste.

Aim for at least 150 minutes of moderate, low-impact exercise per week and avoid vigorous exercise as it may not be suitable during abdominal pain and digestive discomfort.

Heat Therapy

Applying a heating pad or hot water bottle to your stomach relaxes muscle spasms and reduces pain. Heat is especially soothing for menstrual cramps, IBS-related discomfort, and bloating. It increases blood flow to the area, providing relief from cramping and tension.

Using a heating pad before bed or during a flare-up can ease discomfort and promote relaxation.

Rest

Hormonal imbalances may provoke insomnia and disrupt sleep patterns. Disrupted sleep can exacerbate IBS symptoms and intensify hormonal discomforts like menopausal night sweats or menstrual cramps.

Establish a consistent sleep routine and create a calming environment to ensure you get deep, restorative sleep. Prioritizing sleep helps regulate your body’s stress response and supports overall digestive health.

What Happens If Hormonal IBS Goes Untreated?

Hormonal IBS is complex and multifaceted and may provoke severe health conditions if left untreated. You may experience increased abdominal pain, bloating, cramps, and nutrient deficiencies that may further disrupt your hormones.

Unmanaged IBS is especially risky during pregnancy as it may lead to preterm labor, miscarriage, a prolapsed uterus due to frequent constipation and a weakened pelvic floor, and dehydration due to prolonged diarrhea.

Closely monitor stool changes, such as excessive mucus, blood, or unusual consistency. Seek immediate medical attention if you experience severe abdominal pain, fever, vomiting, nausea, sudden weight loss, or rectal bleeding.

Conclusion

Understanding the relationship between IBS and hormonal changes is crucial for effective management. While women are more commonly affected, everyone can benefit from recognizing the connection between this chronic gastrointestinal condition and hormonal fluctuations.

Consult our medical staff for expert guidance on improving gut health and restoring hormonal balance.

Our cells need nutrients to perform vital bodily functions and keep us alive. When we eat and drink, it is our digestive system’s job to break down, absorb, and transmit essential nutrients to cells throughout the body. However, when one or more steps in this complex process fail, the food remains unabsorbed.

This article explains what causes nutrient malabsorption, how it affects our bodies, and how to treat the symptoms and triggers.

What Is Nutrient Malabsorption?

Nutrient malabsorption is the impaired ability of the gastrointestinal tract to absorb nutrients, usually due to dysfunction of the small intestine, where most nutrient absorption occurs. Other digestive organs that can be responsible for malabsorption include the pancreas, gallbladder, liver, and stomach.

Unabsorbed food moves to the large intestine, where it is fermented by bacteria or directly excreted through stool. Uncomfortable symptoms usually follow the elimination of unabsorbed nutrients. Long-term nutrient malabsorption can cause nutrient deprivation and lead to malnutrition.

What Nutrients Can Be Difficult to Absorb?

Patients can suffer from malabsorption of any macro or micronutrient. Macronutrients include fats, proteins, and carbohydrates. Micronutrients are vitamins and minerals.

Fat Malabsorption

Fats are broken down into essential fatty acids, which provide energy to cells and aid the absorption of crucial vitamins like vitamins A, D, K, and E. Lipid absorption is a complex process that involves lipolytic enzymes, bile salts, and intestinal transport mechanisms. A disruption in any step of the fat breakdown - in conditions such as pancreatic insufficiency, bile acid deficiency, or intestinal disorders - can lead to fat malabsorption.

Protein Malabsorption

Proteins are broken down into amino acids and absorbed into the bloodstream so the body can use them for building muscle and tissue repair. Certain conditions, such as cystic fibrosis and intestinal damage, impair protein digestion and absorption, but protein malabsorption alone is uncommon.

Carbohydrate Malabsorption

Our digestive system breaks down carbohydrates into monosaccharides (sugars like glucose, fructose, and galactose), which are absorbed into the bloodstream. Glucose is the primary monosaccharide because our cells use it as the main energy source.

Sometimes, the body lacks the enzymes needed to digest specific carbohydrates. One well-known example is lactase deficiency, which results in lactose malabsorption. People who suffer from this condition fail to properly digest lactose, a carbohydrate composed of glucose and galactose, which leads to symptoms such as bloating, diarrhea, and gas.

Vitamin and Mineral Malabsorption

Each vitamin and mineral has specific roles in our body, helping to carry out vital functions, including energy metabolism, oxygen transport, hormone regulation, and cognitive processes. Their absorption depends on properly functioning intestinal transport mechanisms and the digestion and absorption of other nutrients.

Dysfunctions like fat malabsorption and intestinal diseases can cause micronutrient malabsorption. Commonly affected vitamins and minerals include vitamins B1, B9, B12, D, K, calcium, iron, magnesium, selenium, and more.

Nutrient Malabsorption Symptoms

Nutrient malabsorption symptoms depend on the degree of malabsorption and which nutrients are affected. The symptoms include:

• Bloating
• Gas
• Flatulence
• Diarrhea
• Steatorrhea (fatty stool)
• Nausea
• Vomiting
• Unintentional weight loss
• Anemia
• Abdominal pain
• Edema (swelling)
• Dry skin
• Hair loss
• Night blindness
• Weakened bones
• Muscle pain
• Developmental delay (in children)
• Osteoporosis
• Increased bleeding of the gums and nose
• Fatigue
• Infertility

What Can Cause Nutrient Malabsorption?

Many medical problems can cause nutrient malabsorption, from congenital and acquired defects of the digestive system to infections and lifestyle habits.

Fat malabsorption causes include:

• Zollinger-Ellison syndrome
• Crohn’s disease
• Ulcerative colitis
• Celiac disease
• Small bowel resection
• Liver disease
• Small intestinal bacterial overgrowth
• Chronic pancreatitis
• Cystic fibrosis
• Pancreatic cancer
• Gastric surgery
• Lymphatic system disorders

Carbohydrate malabsorption occurs due to:

• Pancreatic amylase deficiency
• Lactase deficiency
• Sucrase deficiency
• Celiac disease
• Tropical sprue
• Crohn’s disease
• Ulcerative colitis
• Absolute loss of small intestinal mucosa
• Indigestion of unabsorbable carbohydrates (cellulose, sorbitol), etc.
• High consumption of processed, high-fructose products

The following conditions can cause protein malabsorption:

• Chronic pancreatitis
• Cystic fibrosis
• Inflammatory bowel disease
• Intestinal lymphangiectasia
• Bowel resection

Vitamin and mineral malabsorption causes include:

• Fat malabsorption
• Bariatric surgery
• Intestinal diseases and abnormalities
• Stomach diseases and abnormalities
• Medication overuse

Other causes of general malabsorption are:

• Autoimmune diseases (e.g., HIV/AIDS)
• Bacterial infections
• Alcohol abuse
• Surgery for obesity

Nutrient Malabsorption Risk Factors

Some people are more prone to nutrient malabsorption than others. Risk factors include:

• Family history of malabsorption
• Intestinal surgery
• High-fructose diet
• Alcohol abuse
• Certain medications (laxatives, antibiotics, corticosteroids, diuretics, etc.)

How Is Nutrient Malabsorption Diagnosed?

Nutrient malabsorption is sometimes apparent from a physical examination and a detailed review of the patient’s symptoms (their duration, timing, appearance, and severity), past medical history, family medical history, current therapies, and lifestyle habits.

In other cases, patients need more tests, including blood tests, stool analysis, imaging, endoscopy, and other diagnostics.

Physical Examination

The medical provider performs a full abdominal examination, inspecting potential hyper/hypoactive bowel sounds, abdominal distention, muscle wasting, abnormal reflexes, cardiac arrhythmia, poor wound healing, visual impairment, decreased cognitive ability, etc.

Blood Tests

Doctors use blood tests to evaluate nutrient deficiencies and support or discard a malabsorption diagnosis. The tests include:

• Complete blood cell count
• Albumin
• Minerals (e.g., magnesium, zinc, iron, phosphorus)
• Vitamins (e.g., B12, D, folate)
• Electrolytes, etc.

Stool Tests

They typically assess fat malabsorption syndromes. They can also detect parasites and bacteria that potentially cause malabsorption. Common tests include:

• Fecal fat – From a single stool.
• 72-hour fecal fat excretion – From a three-day specimen.
• Sudan III stain – From a spot stool sample.
• Acid steatocrit – Rapid test for steatorrhea.
• Near-infrared reflectance analysis (NIRA) – Simultaneously tests for fat, carbohydrates, and nitrogen.

Breath Tests

The presence of hydrogen or methane gas during a breath test suggests carbohydrate malabsorption or small intestinal bacterial overgrowth (SIBO). When unabsorbed sugars enter the colon, gut bacteria ferment them, producing hydrogen and methane gas, which can be detected in the breath.

More Specific Diagnostic Tests

Doctors use some of these diagnostics to confirm their diagnosis.

• Endoscopy – A small tube with a camera is inserted into the patient’s small intestine through the mouth and stomach. It can take a small sample of the tissue (biopsy). This test helps doctors detect Crohn’s disease, celiac disease, and other disorders of the lining of the small intestine.
• Colonoscopy – A flexible tube with a camera on its end is inserted into the patient’s large intestine to screen for potential causes of malabsorption, such as inflammatory bowel disease, ulcers, polyps, and cancer.
• Imaging – Tests like CT scans and MRIs provide pictures of the digestive system, helping detect signs of structural abnormalities and mucosal damage.

Can You Prevent Nutrient Malabsorption?

A nutritionally rich diet and limited alcohol intake promote a healthy gut microbiome and reduce the risk of nutrient malabsorption.

For individuals with a family history of intestinal diseases (such as celiac disease, Crohn’s disease, or colorectal cancer), early screening and lifestyle adjustments can help manage risk. In rare cases, preventive surgery may be considered for high-risk conditions like familial adenomatous polyposis (FAP) or severe Crohn’s disease complications.

However, many diseases that cause malabsorption develop unpredictably and may not always be preventable. Maintaining gut health through a balanced diet, stress management, and avoiding excessive antibiotic or NSAID use lowers the risk of digestive dysfunction.

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Note: Learn more about gut dysbiosis and why it is important to maintain a healthy bacterial flora for overall health.

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Nutrient Malabsorption Treatments

Treatments for nutrient malabsorption vary based on the cause and the severity of the symptoms. The therapy can focus on symptom relief, treatment of the underlying condition, and prevention of further health damage. Its success depends on establishing an accurate diagnosis.

Dietary Changes

A medical professional may prescribe a particular diet that eliminates certain foods potentially causing an intolerance and triggering malabsorption, such as lactose-containing dairy, sugary foods, etc. They may also recommend increasing the intake of other foods to ensure the patient receives the necessary nutrients.

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Note: An anti-inflammatory diet is often recommended for people with food intolerances that can contribute to malabsorption.

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Dietary Supplements

Patients with nutrient malabsorption can take dietary supplements to make up for lacking enzymes or lost nutrients. Doctors often prescribe digestive enzymes, probiotics and prebiotics, vitamins, minerals, and other gut-supporting nutrient combinations.

Our medical professionals at Vibrant Skin recommend Vibrant Digest for patients who experience occasional gas and bloating and need help with macronutrient digestion. Vibrant Gut Support is a more powerful combination of nutrients and provides comprehensive support for optimal gut health, healthy intestinal mucosal lining, healthy intestinal function, and reduced inflammatory response.

IV Therapy

IV therapy is an effective treatment for people with nutrient malabsorption and deficiencies. It enables faster and higher nutrient uptake, delivering lacking vitamins, minerals, amino acids, and other supplements directly to the bloodstream. IV therapy also rehydrates the body, improves immunity, increases energy, and provides other health benefits.

Medications

Doctors may prescribe medications to treat malabsorption symptoms and underlying medical conditions. Examples include antibiotics for infections and small intestinal bacterial overgrowth, corticosteroids and anti-inflammatory agents for Crohn’s disease, antispasmodic drugs to relax the intestinal tract, and anti-diarrhea medications.

What Happens If You Don’t Treat Nutrient Malabsorption?

Nutrient malabsorption is not a life-threatening disease. However, timely efforts to manage the symptoms prevent more severe conditions that can potentially develop due to nutritional deficiencies. They include:

• Growth delay in children
• Poor immunity
• Visual impairment
• Severe malnutrition
• Anemia
• Life-threatening electrolyte disturbances
• Bowel perforation
• Osteoporosis
• Neurological dysfunction
• Chronic fatigue
• Depression
• Dementia
• Anorexia
• Cardiac arrhythmias, etc.

When Should You Visit a Doctor?

If you experience symptoms of nutrient malabsorption, such as gas, bloating, chronic diarrhea, and fatty stools for an extended period, contact your healthcare provider. It is important to modify your lifestyle habits to alleviate gastrointestinal problems and seek timely medical help.

Conclusion

Nutrient malabsorption creates uncomfortable symptoms that can lead to more severe damage if not treated on time. Since various disorders can cause malabsorption, it is best to seek professional medical help to ensure proper treatment.

Our friendly team at Vibrant Vitality Clinic has vast experience managing digestive disorders. We can help you restore your gut health and a well-balanced, vibrant life.