What are tonsil stones, exactly? Why do we get them? How long do they last? And how do we get rid of them once and for all? Let’s take an (unpleasant) look.

What Are Tonsil Stones?

Also known as tonsilloliths, tonsil stones are harmless lumps of debris that look like small white or yellow pebbles. Tonsil stones form and become caught inside craters in your tonsils, which medical experts refer to as tonsillar crypts. The stones are believed to be made up of bacteria, mucus, food, dead cells, and other substances, and have an unpleasant smell due to the presence of sulfur.

Although all people (who still have their tonsils) have tonsillar crypts, not everyone gets tonsil stones. Why? The answer’s not entirely known, although some attribute it to chronic inflammation or sinus issues. They also seem to be more common in people with a history of tonsillitis and/or with large tonsils.

Symptoms of Tonsil Stones

Most people who get tonsil stones from time to time are already aware they have them, but if you’ve never seen or felt them in your own tonsils, they may be hiding. In fact, there may even be a possibility that stones have dislodged from your tonsils by themselves and you’ve swallowed or rinsed them away without even realizing. The following symptoms may serve as clues:

• Sore throat
• Cough
• Difficulty swallowing
• Bad breath
• The sensation that something is stuck in the back of your throat or mouth
• Pressure and/or pain in your ears
• A metallic taste in your mouth

Tonsil stones can sometimes be hard to remove at home, so visit an ENT if you have a stubborn one. Photo courtesy of © Designua | Dreamstime.com

How to Remove Tonsil Stones

Depending on the size of the tonsil stones and how deep your tonsillar crypts are will determine how easy (or difficult) it will be to remove them yourself at home. Some are large enough that they jut out of your tonsils and become visible. If you can actually see the stones when you open your mouth in front of a mirror, try one of the following tips to remove them:

• Lightly press a cotton swab against the tissue around the stone to coax it out toward the front of your mouth.
• Use a water pick to flush the stone away.
• Vigorously gargle with saltwater or a 50/50 mixture of hydrogen peroxide and water.

If the tonsil stone is being stubborn and causing you discomfort, pay a visit to your ENT, who can remove it safely using special instruments. Using anything pointy or sharp to dig it out yourself can cause bleeding, irritation, or infection, or it can cause the stone to be pushed down further. So be sure to see a professional if necessary.

If you manage to remove a tonsil stone, don’t be alarmed if another one (or two) pops up behind it. Often, the first stone that you see is a small piece of a larger stone that is settled deep inside your tonsillar crypt and is too large to dislodge itself in one piece.

Treatment

While some people get tonsil stones every once in a while, others find it to be a chronic issue. If you have recurrent tonsil stones or chronic tonsillitis with stones, treatment options may include antibiotics, salt water gargles, and removal of your tonsils (tonsillectomy).

Some ENTs may recommend a procedure called coblation tonsil cryptolysis, where a laser is used to reshape the tonsils and close the tonsillar crypts where the stones form. The procedure can be completed under local anesthetic. However, because there’s a chance the stones could grow back, coblation tonsil cryptolysis isn’t a permanent solution.

How to Prevent Tonsil Stones

Perhaps the best way to deal with tonsil stones is to prevent them from forming in the first place. You can do this by practicing good oral hygiene, according to LiveScience.com. Brushing, flossing, and visiting your dentist regularly will prevent bacteria and plaque from building up in your mouth, which can lead to the formation of tonsil stones. And if you use mouthwash, choose one that’s free of alcohol, which can encourage the growth of stones.

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SOURCES

1. Cleveland Clinic

2. UPMC

The post Tonsil Stones: Symptoms, Treatment, and Prevention appeared first on University Health News.

Inflammation is often discussed in negative terms, but it’s your immune system’s way of building a defense against bacteria or viruses or of helping to heal and protect an injured portion of the body by increasing blood flow to the area. This response helps to keep us safe from trauma. But when inflammation becomes chronic and systemic, it could have a negative effect on your health.

Causes and Types of Inflammation

Inflammation can be caused by various triggers, such infection, physical injury, or an overactive immune system. The triggers cause the body’s arteries to enlarge and supply an increased flow of blood to the damaged region, fluid and proteins to build up, and the body to release a type of white blood cell called a neutrophil. Once these three processes occur, inflammation symptoms become noticeable.

There are two types of inflammation: acute and chronic. Acute inflammation symptoms progress quickly, can become severe in a short period of time, and can often be relieved within a few days or weeks with treatment. Conditions that can cause acute inflammation include:

• Bronchitis
• Tonsillitis
• Appendicitis
• Meningitis
• Sinusitis
• Dermatitis
• Physical injury
• Sore throat from cold or flu
• Cuts, burns, or scratches
• Exercise

Chronic inflammation can last several months or years. In some cases, it results from acute inflammation that went untreated; in others cases, it occurs because of an autoimmune disorder. Conditions that can cause chronic inflammation include:

• Rheumatoid arthritis
• Ulcerative colitis
• Crohn’s disease
• Sinusitis
• Hepatitis
• Asthma
• Peptic ulcer
• Periodontitis
• Tuberculosis

Chronic inflammation also has been found to be the common denominator in many age-related diseases, including metabolic syndrome, diabetes, heart disease, cancer, dementia, and osteoporosis.

Inflammation Symptoms and Tests

Acute inflammation symptoms are quite noticeable. They can cause pain, swelling, redness, loss of function in the affected region, and skin that is warm to the touch.

Chronic inflammation, however, can often go unnoticed or be mistaken for other conditions. Symptoms can include:

• Chronic fatigue
• Bloating, diarrhea, constipation, and other digestive issues
• Weight gain
• High blood pressure
• Acne
• Joint pain
• Skin rashes or blotchiness

Testing for Inflammation

There are several blood tests that doctors use to diagnose both acute and chronic inflammation. The most common test is high sensitivity C-reactive protein (hs-CRP), which detects a protein that the body makes in response to inflammation. This test is ideal for detecting low-grade, chronic, and body-wide inflammation, and can effectively predict your chance of having a heart attack or stroke.

(For more information about high sensitivity C-reactive protein, check out Do You Have Inflammation or Diabetes? 2 Tests Give the Answer.)

Other tests doctors use to assess inflammation in the body include fasting insulin, hemoglobin A1c, serum ferritin, and red blood cell width, according to David Jockers, DNM, DC, MS.

3 Common Inflammation Treatments

Depending on the type and severity of inflammation found within the body, your doctor may recommend one or all the following inflammation treatments to heal or manage the condition that’s causing it.

1. Medication

• Nonsteroidal anti-inflammatory drugs, or NSAIDs, are often used to reduce inflammation associated with arthritis, muscle pain, and headaches. Ibuprofen, naproxen, and celecoxib are among the most common NSAIDs recommended by doctors.
• A group of steroid hormones that includes cortisol, corticosteroids are divided into two smaller groups: glucocorticoids, which are used to treat arthritis, lupus, IBS, and asthma, and mineralocorticoids, which are used to treat cerebral salt wasting and Addison’s disease.
• Antibiotics and anti-viral medications. If testing reveals that a bacterial infection is the cause of your inflammation, your doctor may recommend antibiotics. These drugs, such as penicillin, are sometimes used to treat sinusitis, periodontitis, meningitis, and peptic ulcers. If inflammation is present due to a viral infection, your doctor may prescribe anti-viral medications for conditions such as the flu and hepatitis. These drugs can’t kill viruses but can inhibit their development.
• Disease-modifying antirheumatic drugs (DMARDs) preserve joints by blocking inflammation, according to the Arthritis Foundation.  Biologics are a special kind of DMARD designed to reduce inflammation and stop joint damage.
• Statins have anti-inflammatory effects, according to a 2019 article in the Frontiers in Psychiatry Journal, by lowering LDL cholesterol.

2. Nutrition

What you put into your body can either heal or feed your chronic inflammation. Your diet should be high in vitamin K, antioxidants and omega-3 fatty acids, which can help lower inflammation. This means you should be eating plenty of fruits, leafy green vegetables, nuts, seeds, and fish. Avoid eating large amounts of fatty meat, fried foods, and trans fats, which can have the opposite effect.

(For more information about eating an anti-inflammatory diet, check out “Anti-Inflammatory Diet: It Could Be Your Key to Pain Prevention.”)

Plus, certain herbs and spices are recognized by medical experts as inflammation treatments and can be added to food and beverages or taken as supplements. Among them:

• Turmeric
• Ginger
• Cinnamon
• Cayenne pepper
• Chilies
• Garlic
• Clove
• Black pepper

3. Stress reduction

Many experts believe that the key to preventing inflammation is to keep stress levels low with regular exercise, a healthy sleep regimen, and stress reduction techniques.

Stress reduction is a beneficial inflammation treatment for those suffering from low grade variety, which can cause chronic fatigue, obesity, and other serious conditions. Studies show multiple links between stress, fatigue, and inflammation.

In one study, researchers reported that stress can inhibit the body’s ability to use the hormone cortisol to manage inflammation (Proceedings of the National Academy of Sciences, April 2, 2012). “Inflammation is partly regulated by the hormone cortisol, and when cortisol is not allowed to serve this function, inflammation can get out of control,” study author Sheldon Cohen, PhD, of Carnegie Mellon University, said in a statement.

Tell your doctor if you feel chronically anxious, and make it a point to work managing the stress in your life. Consider stress-relieving techniques such as mindfulness or meditation, or simply find a hobby you enjoy that can take your mind off of your worries.

This article was originally published in 2018. It is regularly updated.

The post Inflammation Treatment: 3 Ways to Calm Your Immune System appeared first on University Health News.

Oatmeal is made of whole oat grains that are dehusked and then rolled, milled, or steel-cut. It is traditionally boiled in salted water and/or milk to make a breakfast porridge, or used to make cookies, bread, cakes, cereal, muesli, and granola. Oatmeal, which has long held a place in Scottish and Irish cuisine, didn’t gain popularity in America until the 1850s, according to MentalFloss.com, when the German Mills American Oatmeal Factory was opened by Henry Parsons Crowell in Ohio. One of German Mills’ main competitors back then was Quaker, a brand that has since become synonymous with oatmeal in America.

Health Benefits of Oatmeal

In addition to its low cost, nutty flavor, and versatility, oatmeal is also at (or near) the top of the “healthiest foods” lists compiled by medical experts worldwide. Oats are a good source of protein, fiber, antioxidants, and plant sterols, which can regulate your cholesterol, aid in digestion, help keep you fuller longer, and lower your blood pressure. One cup of plain oatmeal (cooked with water), according to the USDA, contains 166 calories, 6 grams of protein, 4 grams of fat, 28 grams of carbohydrates, and 4 grams of fiber. It also contains 15 to 18 percent of your daily value of selenium, phosphorus, and zinc, as well as 10 percent of your daily value of iron.

Now, let’s find out what the buzz is about overnight oats.

4 Reasons You Should Eat Overnight Oats

1. They’re easier to prepare than cooked oats.

While oatmeal normally involves stovetop or microwave cooking for a few minutes—depending on the variety you choose—making overnight oats is pretty simple. You just soak them in the liquid of your choice, store them in a container with a tight lid in the fridge overnight, and then add your favorite toppings in the morning…easy peasy.

2. Overnight oats retain more of their nutrients.

According to LiveStrong.com, soaking your oats helps decrease the amount of phytic acid, which can prevent your body from absorbing nutrients. Cooking oats can break phytic acid down as well, but research suggests that soaking does a better job.

3. You’ll get more heart-healthy nutrients (depending on how you prepare them).

Oatmeal’s already well-known for reducing your “bad” cholesterol levels, but here’s a tip: Some overnight oatmeal recipes advise you to soak the oats in lemon juice, which could benefit your heart health even more. According to EatThis.com, the added vitamin C can “boost oatmeal’s ability to lower cholesterol by nearly 60 percent.”

4. Overnight oats contain more protein and fiber.

One cup of cooked oatmeal, according to LiveStrong.com, contains about 6 grams of protein and four grams of fiber, while a cup of uncooked oats contains 11 grams of protein, and 8 grams of fiber. But keep in mind that uncooked oats also contains additional calories, fat, and carbohydrates.

Tips for Preparing Overnight Oats

Here are some tips for ensuring that your overnight oats come out perfect every time, according to Kitchn.com and EatThisNotThat.com:

• Use a 2:1 ratio of liquid to oats so that the results are creamy, but not too chewy or soupy.
• The old-fashioned variety of oatmeal is best when making overnight oats. Steel-cut oats will provide a chewier texture, while instant oats will dissolve in the liquid.
• Wait until the morning to add your toppings to prevent them from getting mushy— unless your using dried fruit or chia seeds, which can benefit from soaking in liquid overnight.
• Add a pinch of salt to make your overnight oats taste even better.
• Give your oats one final stir before eating.
• Milk and/or yogurt can provide a creamier texture, but if you’re following a dairy-free diet, try almond milk.
• Add spices like cinnamon, ginger, and/or vanilla for extra flavor and health benefits.
• Eat your overnight oats within 24 hours to prevent them from getting too soggy.

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This article was originally published in 2018. It is regularly updated. 

The post Overnight Oats: A Quick Choice for a Healthy Breakfast appeared first on University Health News.

Gout is caused by the buildup of uric acid crystals in the joints and is one of the few forms of arthritis that can be affected by diet. Scientists estimate that 6 million adults report having had gout at some time in their lives, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

What Foods to Avoid for Gout

Gout patients should:

• Avoid beef, pork, lamb, and liver (and other organ meats) along with such seafood selections as herring, mackerel, mussels, sardines, tuna, and smelt.
• Proceed with caution when it comes to foods moderately high in purines, including bacon, turkey, mutton, salmon, trout, and haddock.
• Steer clear of sugary soft drinks and energy drinks, beer, and distilled spirits.

What to Eat for Gout

According to the Arthritis Foundation, foods that are low in purine and that improve the excretion of uric acid from the body are ideal for patients suffering from gout. Fortunately for anyone dealing with gout, foods low in purine are fairly easy to introduce (and keep) in your diet.

Here are four choices that should play a main role in a gout diet:

• Vegetables: Until recently, mushrooms, asparagus, and spinach were on the list of foods to avoid because of their moderate purine levels. But a 2012 study showed no correlation between consuming these vegetables and developing gout. In other words, the benefits of eating these foods can outweigh the risks. Always welcome in a healthy gout diet: cauliflower, peas, beans, and sweet potatoes.
• Cherries: Eating cherries every day can lower your risk of a painful gout attack, according to a study published by Arthritis & Rheumatology. They found that gout patients who ate 10 to 12 cherries per day or took cherry extract over a period of two days reduced their attacks by 35 percent over a year. The chemicals in cherries reduce the amount of uric acid in the joints. Want to enjoy other fruits? Go ahead: All fruits are welcome in a gout diet; bananas make an ideal choice because they’re known to convert uric acid into a liquid form that your kidneys can filter.
• Low-fat dairy products: A higher level of low-fat dairy consumption has been linked to a decreased risk of gout attacks, according to a study published by The New England Journal of Medicine. Researchers found that patients who consumed one or more servings each day of low-fat milk or yogurt—which is high in protein but low in purine—had less uric acid in their blood than those who did not.
• Carbohydrates: The starchy variety of carbs will work; such items as oats, brown rice, potatoes, wheat bread (avoid white), and pasta bear only minor amounts of purines.

What to Drink for Gout

Drinking plenty of water every day has been proven to reduce the risk of gout attacks.

What about beverages? Again, eliminating or cutting back on fruit juices and sugary sodas will help reduce gout flare-ups. Instead, stick to the basics:

• Water: As the amount of water in your diet increases, your risk for recurring gout attacks decreases, according to the Arthritis Foundation. The amount of water you should drink on a daily basis will depend on your physical activity level as well as other medical conditions, so speak with your doctor about how much to consume each day.
• Coffee and tea: According to a study conducted by Korean researchers, uric acid levels were significantly lowered when women drank four to six cups of coffee per day and when men drank one to three cups. At the same time, avoid bingeing on caffeine. Black and green teas, meanwhile, contain anti-inflammatory polyphenols, as do white teas.

Talk to Your Doctor

While your diet can have a significant impact on how your symptoms are managed, it’s important to remember to follow your doctor’s instructions when it comes to taking medications and engaging in physical activity. Simply changing your diet won’t completely manage the condition.

“Physicians all too often see patients who believe they can successfully manage their gout with diet alone,” according to N. Lawrence Edwards, M.D., rheumatologist and chairman of the Gout & Uric Acid Education Society. “But even with extremely rigid diet restrictions, most gout patients will only be able to lower their uric acid levels slightly—not nearly enough to achieve a healthy level to control flares and reduce risk for long-term damage.”

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Originally published in 2016 and regularly updated.

The post Gout Diet: What Food Should I Avoid with Gout? appeared first on University Health News.

Lemons are thought to have originated in northwestern India and brought to the Middle East and Africa by Arab traders some time after 1000 C.E. From there, the lemon was introduced in Europe, and by 1494, it was being cultivated in the Azores and shipped in large quantities to England.

A medium lemon contains 29 calories, 1.1 grams of protein, 2.8 grams of fiber, 9.3 grams of carbs, 2.5 grams of sugar, and 0.3 grams of fat, according to the USDA. It contains 53 milligrams of vitamin C, which is 88 percent of the recommended daily allowance, as well as small amounts of iron, potassium, zinc, and calcium.

9 Health Benefits of Lemons

Lemons are one of the most versatile fruits and every part of it—the peel, pulp, and juice—contains nutrients that are beneficial to your body. (Photo: © Paul George Bodea | Dreamstime.com)

From your heart and your blood to your skin and your gut, the lemon health benefits are endless! Here are nine ways that lemons can keep you healthy:

1. Lemons are good for your digestive system.

The carbohydrates in lemons are mostly made of soluble fiber in the form of pectin. Soluble fiber is known to slow digestion, which keeps your blood sugar stable, and inhibit colon cancer tumor growth. Pectin is also known to promote healthy cholesterol levels, according to LiveStrong.com. And like other citrus fruits, lemons contain a nutrient in their peels and oils called d-limonene, which can relieve symptoms of indigestion and GERD.

For more information about the benefits of d-limonene and pectin, check out “Improve Your Cholesterol Numbers with Citrus Fruits.”

2. They’re good for your heart.

Not only do lemons contain pectin, which positively benefits your cholesterol levels, they’re also rich in vitamin C, which is known to reduce the risk of heart disease and stroke. Lemons also contain potassium, which, according to the American Heart Association, can help to relieve tension in the walls of your blood vessels and lower blood pressure. For more on potassium, check out “Potassium Benefits Your Heart, Bones, and More.”

3. Lemons may lower your risk of cancer.

As mentioned earlier, the d-limonene found in citrus fruits have multiple health benefits and one of them includes cancer prevention. Lemons also contain a flavonoid called naringenin, which, according to a recent study, has strong cancer-preventing properties. Lemon pulp and juice also contain high amounts of beta-cryptoxanthin and hesperidin, which are plant compounds found to prevent malignant tumors from forming in rodents.

4. They protect against anemia.

Anemia is a blood disorder often caused by an iron deficiency. Lemons don’t contain much iron, but because they’re high in vitamin C, they can help increase the amount of iron your body is able to absorb.

5. Lemons can prevent kidney stones.

Research confirms that the citric acid in fruits like lemon, lime, melon, and orange may prevent kidney stones from forming: “Consuming just 4 oz. of lemon juice per day has been shown to significantly increase urine citrate levels without increasing oxalate levels,” according to information posted by the National Institutes of Health. For more on kidney stone prevention, check out “Natural Remedies for Kidney Stones.”

6. They can help you control your weight.

While many experts believe that the reasons behind lemons’ ability to reduce weight are their fiber content and ability to burn calories, a recent study found that it may have to do with plant compounds within the fruit. Researchers administered polyphenols extracted from the peel of lemons to mice who were simultaneously fed a fattening diet. As a result, they gained less weight and body fat than a group of mice who weren’t given the polyphenols.

7. Lemons can fight wrinkles.

Dermatologists love vitamin C for its positive effect on the production of collagen, a protein that helps prevent skin from wrinkling and is often broken down by exposure to the sun and pollution. For more about collagen, check out “14 Foods That Prevent Wrinkles and Improve Skin.”

8. They can protect and boost your immune system.

There’s a reason why your mom made you drink hot water with lemon and honey when were sick as a child. The vitamin C in lemons can boost your immune system, thus reducing the duration of your cold. Studies have shown that lemons can have the same effects on influenza as well.

9. Lemons may help relieve cold-induced asthma.

Vitamin C comes to the rescue again: Studies show that those who consume higher amounts of vitamin C have a lower risk of developing asthma. A study published in Allergy, Asthma & Clinical Immunology found that participants whose asthma attacks were triggered by a respiratory infection were able to decrease the occurrence of an asthma attack by 78 percent by taking one gram of vitamin C a day.

The Healthiest Ways to Eat Lemons

Lemons are one of the most versatile fruits and every part of it—the peel, pulp, and juice—contains nutrients that are beneficial to your body. If you’re looking for different ways to get those lemon health benefits besides adding it to hot tea, here are some ideas:

• Combine lemon juice and zest with olive oil and your favorite herbs and toss with hot pasta.
• Add lemon juice and/or zest to your homemade salad dressing.
• Squeeze some lemon juice into some vegetable or chicken stock to flavor your soups.
• Start your day with a refreshing glass of lemon water.
• Squeeze some lemon on fresh fruit for extra flavor and/or to prevent browning.
• Add some lemon juice to smoothies and juice blends for a citrusy zing.

If you’re worried about the citric acid in lemons wearing down the enamel on your teeth, drink beverages containing lemon with a straw or rinse your mouth out with water after drinking. And if you experience indigestion or GERD symptoms after consuming lemons, try reducing your intake.

GLUTEN-FREE LEMON GINGER MARINATED CHICKEN

(Photo courtesy of Gluten Free & More)

Ingredients
Zest from 1 lemon
1 lemon, juiced (about ¼ cup; use same lemon
as above)
2 tablespoons gluten-free soy sauce
½ teaspoon thyme, dried
½ teaspoon oregano, dried
2 to 4 garlic cloves, sliced
1 tablespoon toasted sesame oil
4 to 5 fresh ginger slices, rough chopped, approximately 2 tablespoons
¼ teaspoon fresh ground pepper
4 tablespoons olive oil
8 to 12 pieces chicken (bone in or boneless)
Additional lemon, sliced thin for serving

Directions

1. Remove zest from lemon with a citrus zester, microplane, or grater. If you don’t have these tools, use a vegetable peeler to carefully remove the zest. Cut the zest into small pieces.
2. Squeeze lemon juice into a bowl with the zest. Add soy sauce substitute, thyme, oregano, garlic, sesame oil, ginger, pepper, and olive oil and blend with a whisk.
3. Add chicken pieces, turning them in the marinade several times to coat. Marinate chicken at least 4 hours or overnight in the refrigerator.
4. Preheat grill to medium high. Remove chicken from marinade and discard marinade. Grill chicken until thoroughly cooked (internal temperature of 165 degrees).Each 4-ounce serving (½ piece of boneless chicken breast) contains 201 calories, 7 g total fat, 1 g saturated fat, 0 g trans fat, 68 mg cholesterol, 236 mg sodium, 5 g carbohydrate, 0 g fiber, 28 g protein.

Serves 4 to 6.
Courtesy of Gluten Free & More.

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This article was originally published in 2018. It is regularly updated.

The post 9 Health Benefits of Lemons: Reduce Your Risk of Cancer, Anemia, and More appeared first on University Health News.

Sweet Potato vs. Potato Nutrition Facts

According to the USDA, one medium baked sweet potato with skin contains 103 calories, 2.29 grams of protein, 0.27 grams of fat, 23.6 grams of carbohydrates, 3.8 grams of fiber and 7.39 grams of sugar. Just one serving will give you more than 400 percent of your daily vitamin A requirement; it’s also high in vitamins C and B, potassium, and choline.

A medium baked russet potato with skin, on the other hand, contains 129 calories, 4.55 grams of protein, 0.225 grams of fat, 37 grams of carbohydrates, 3.98 grams of fiber, and 1.87 grams of sugar. It’s also rich in vitamins C and B, as well as potassium.

While white potatoes are lower in fat and sugar, calories and carbs in a sweet potato are lower. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. So, which one’s the winner?

Sweet Potato vs. Potato: Their Origins and History

First, let’s look the origins and history of these two vegetables. The Incas in Peru, between 8,000 BC and 5,000 BC, were the first to cultivate potatoes. According to PotatoGoodness.com, the Spanish conquistadors brought the tuber plants to Europe in 1536, and they were introduced to Ireland in 1589.

Sweet potatoes are a great choice for diabetics or for those at risk of developing diabetes because of their low-to-medium glycemic index. © Kuhar | Dreamstime.com

The Europeans then introduced the potato to North America, where they spread slowly throughout the northern colonies. Because potatoes resembled plants from the nightshade family, people were slow to warm up to this nutritious vegetable, so it wasn’t until the 1800s that they became a popular food.

By now, there are more than 200 varieties of potatoes available throughout the United States, and each is placed in one of seven categories: russet, red, white, yellow, blue/purple, fingering, and petite. Another 4,000 edible potato varieties can be found primarily in South America.

When it comes to the origins of sweet potatoes, it’s important to note that technically, they aren’t actually potatoes. Sweet potatoes are from the morning glory plant family, while the white potato is from the Solanum (nightshade) tuberosum family. (Yams are often associated with these two vegetables; see sidebar for more details.)

Like white potatoes, sweet potatoes originated in Central and South America, but according to NPR.org, prehistoric remnants were found in Polynesia between 1000 AD and 1100 AD. How they got there is still a bit of a mystery. But Christopher Columbus took a liking to sweet potatoes during his voyages to the New World in 1492 and took some home to grow in Europe, where they gained popularity and spread throughout the continent.

In all, there are 6,500 sweet potato varieties, with skin colors varying from white to red and flesh colors from orange to purple. The orange-fleshed varieties are most popular in the U.S. and include Nemagold, Centennial, and Southern Delite.

GROW YOUR OWN POTATOES

Ever thought about trying produce your own potatoes? Here’s a useful piece with all the instruction you’ll need, courtesy of Countryside Network: How to Grow Potatoes. Quick tip: Potatoes depend on “long days and warm temperates to make a good crop.”

(Photo: © Dleonis | Dreamstime.com)

The Health Profile of a Potato

You’ve probably heard that eating white potatoes may cause you to gain weight or negatively affect your blood sugar levels, but according to medical experts, it’s how you eat them that matters the most.

Although white potatoes can be cooked in different ways, the American diet is strongly defined by its love for fried potatoes, which makes them an unpopular choice for people who are looking to eat a healthier diet.

Some studies show that those who eat more white potatoes, no matter how they’re cooked, have a higher risk of type 2 diabetes. Those who eat French fries increase their type 2 diabetes risk by an additional 19 percent.

If you eat them baked or broiled, however, and if you avoid fattening toppings such as cheese, sour cream, or bacon, the benefits of potatoes can outweigh the risks. Here are some good reasons to put white potatoes back into your diet if you’ve been avoiding them:

• They keep you satiated longer than other complex carbs. According to a recent study, participates were more satisfied consuming potatoes with meat than with rice or pasta. Eating white potatoes also resulted in a lower calorie intake overall for the participants.
• They’re a good source of resistant starch. When digested, white potatoes pass through the large intestine where it can feed on the good bacteria in your gut. This is beneficial for blood sugar control and insulin sensitivity.
• They provide antioxidants. White potatoes are a good source of antioxidants such as flavonoids, carotenoids, and phenolic acids, which can neutralize free radicals and prevent cancer, heart disease, and other chronic conditions.

The Health Profile of a Sweet Potato

Sweet potatoes, on the other hand, are a great choice for diabetics or for those at risk of developing diabetes because of their low-to-medium glycemic index (depending on whether they’re eaten with the skin on or off), which means they won’t make your blood sugar levels spike as much as white potatoes.

Here are some other reasons to choose sweet potatoes:

• They’re a good source of manganese. This mineral is good for bone development, metabolism, and vitamin absorption.
• They’re loaded with magnesium. Known as the “great relaxation mineral,” magnesium can help with blood sugar management, blood pressure, and metabolism.
• They fight inflammation. In addition to the abundant amount of vitamin A found in the orange-fleshed varieties, the purple sweet potato varieties are a good source of anthocyanin, which contains anti-inflammatory properties.

SWEET ON SWEET POTATOES? TRY THIS RECIPE

(Photo courtesy of TOPS.org)

On the lookout for unique ways to prep sweet potatoes? At TOPS.org, you’ll find a recipe for a Sweet Potato and Black Bean Burger. Instead of processed veggie burgers out of a package, create your own, using a cooked mashed sweet potato as a key ingredient. “These hearty burgers are great on the grill or prepared in the pan,” according to TOPS.org. Click here to get everything you need: an ingredient list, directions, and nutrition information.

The Verdict

In the battle of sweet potatoes vs. potatoes, there doesn’t seem to be a clear winner. Both veggies have their pros and cons, but it all comes down to your preference in taste and your individual health goals. What appears to be most important, though, is that they’re consumed in moderation. It’s best to find healthy ways to incorporate both of them into your diet and discuss with your doctor your individual concerns, particularly if you’re diabetic.

Potato Cooking Tips

Here are some tips you can use at home and while eating out to make sure your potatoes are both delicious and healthy:

• Avoid frying them. As mentioned earlier, steaming, boiling, or roasting potatoes will result in a lower calorie and fat content than if you eat them fried.
• Choose healthier toppings. Instead of loading them up with butter, bacon, cheddar cheese, and sour cream, try topping your potatoes with Greek yogurt, broccoli, honey, or vegetable chili.
• Avoid processed potato products. Potato chips and instant mashed potatoes often contain too much salt, fat, and/or preservatives.
• Leave the skins on. Not only do they add flavor to your potato dishes, the skins also contain additional fiber and other nutrients.

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Health Benefits | Other Benefits | Lime vs Lemon Benefits

Limes likely originated in Indonesia and were taken by Arabian traders to India, the eastern Mediterranean, and Africa around 1000 C.E., according to Britannica.com. They were introduced to western Mediterranean countries in the 12^th and 13^th centuries, and then introduced to the West Indies by Christopher Columbus in 1493. From there, they were distributed to Mexico and Florida.

Common varieties of lime include kaffir, key, and Tahiti, which vary in flavor between sweet and acidic. Some varieties are dubbed as “limes” but aren’t actually limes; examples include Rangpur (a cross between a lemon and a mandarin orange), Spanish (a member of the soapberry family), and musk (a cross between kumquat and mandarin orange).

According to the USDA, one lime contains 20 calories, 0.47 grams of protein, 0.13 grams of fat, 7.06 grams of carbohydrates, 1.9 grams of fiber and 1.13 grams of sugar. It contains 19.5 milligrams of vitamin C, as well as small amounts of iron, potassium, zinc, and calcium.

8 Health Benefits of Lime

1. Limes can benefit your digestive system.

The carbohydrates in limes are mostly made of soluble fiber in the form of pectin. Soluble fiber is known to slow digestion, which keeps your blood sugar stable, and inhibit colon cancer tumor growth. Pectin is also known to promote healthy cholesterol levels, according to LiveStrong.com. And like other citrus fruits, limes contain a nutrient in their peels and oils called d-limonene, which can relieve symptoms of indigestion and GERD. For more information about the benefits of d-limonene and pectin, check out “Improve Your Cholesterol Numbers with Citrus Fruits.”

2. They’re healthy for your heart.

Not only do limes contain pectin, which positively benefits your cholesterol levels, they’re also rich in vitamin C, which is known to reduce the risk of heart disease and stroke. Limes also contain potassium, which, according to the American Heart Association, can help to relieve tension in the walls of your blood vessels and lower blood pressure. For more on potassium, check out “Potassium Benefits Your Heart, Bones, and More.”

3. Limes lower your cancer risk.

As mentioned earlier, the d-limonene found in citrus fruits have multiple health benefits and one of them is cancer prevention. Limes also contain a flavonoid called naringenin, which, according to a recent study, has strong cancer-preventing properties. Citrus pulp and juice also contain high amounts of beta-cryptoxanthin and hesperidin, which are plant compounds found to prevent malignant tumors from forming in rodents.

4. They provide protection against kidney stones.

Research confirms that the citric acid in fruits like lime, lemon, melon, and orange may prevent kidney stones from forming: “Patients with low urinary citrate should be encouraged to increase their consumption of foods high in citric acid, such as lemon and lime juice,” according to information posted by the National Institutes of Health. For more on kidney stone prevention, check out “Natural Remedies for Kidney Stones.”

5. Limes are good for your complexion.

Dermatologists love vitamin C for its positive effect on the production of collagen, a protein that helps prevent skin from wrinkling and is often broken down by exposure to the sun and pollution. For more about collagen, check out “14 Foods That Prevent Wrinkles and Improve Skin.”

The juice of limes and lemons can also be used as a natural remedy for acne because of their astringent and antibacterial properties, which can exfoliate the skin and prevent pores from getting clogged.

6. They protect against anemia.

Anemia is a blood disorder often caused by an iron deficiency. Limes don’t contain much iron, but because they’re high in vitamin C, they can help increase the amount of iron your body is able to absorb.

7. Limes have immune-boosting properties.

The vitamin C in limes can boost your immune system, thus reducing the duration of your cold. Studies have shown that limes can have the same effects on influenza as well.

8. They may help relieve asthma symptoms triggered by the common cold.

Vitamin C comes to the rescue again: Studies show that those who consume higher amounts of vitamin C have a lower risk of developing asthma. A study published in Allergy, Asthma & Clinical Immunology found that participants whose asthma attacks were triggered by a respiratory infection were able to decrease the occurrence of an asthma attack by 78 percent by taking one gram of vitamin C a day.

How Do the Benefits of Lime Compare to Lemons?

You may already be taking advantage of the health benefits of lemons, which may lead you to wonder whether it’s time to switch to limes. The answer really depends on your nutritional goals and your preferences in flavor.

As illustrated in the chart below, the nutritional differences between limes and lemons are minimal but worth noting. Lemons are a slightly better source of vitamin C, magnesium, potassium, and folate. However, with limes, you’ll get a tad more calcium, fiber, and phosphorous.

The biggest difference between the two is most likely their flavor profiles. While lemons mostly have a sour, acidic taste, limes commonly have both sweet and bitter flavors mixed in with the sour, depending on the variety.

If you prefer the taste of limes, feel free to consume them the same way you do lemons by adding the juice to homemade dressings and marinades, squeezing some juice into your water, and mixing them into your favorite smoothies and juice blends.

3 Unique Lime Benefits

Despite the nutritional similarities between limes and lemons, there are still a few unique benefits of lime that you should know about:

1. Limes can fight against harmful parasites and bacteria.

A study published in the Journal of Ethnopharmacology found that clarified lime juice can prevent the growth of Staphylococcus aureus. Another study discovered that lime juice can enhance parasite clearance in those with uncomplicated malaria.

2. Limes may relieve pain associated with sickle cell anemia.

In a study published in the Journal of Alternative and Complementary Medicine, 58 children with sickle cell anemia were treated with lime during a six-month period and were compared to 55 children who were not given the treatment. The patients who received the lime treatment reported lower rates of recurring bone pain, bouts of fever, and hospital admission rates.

3. They can help keep your arteries healthy.

The jury’s still out on lime’s effect on the arteries of humans, but a recent study found that lime juice and peel increased the plasma antioxidant capacity in rabbits, thus preventing or slowing down the process of atherogenesis. The study also concluded that lime peel was more effective than lime juice.

Lime vs Lemon Benefits Comparison

 Source: USDA Food Composition Databases

Lime and chili salmon. Photo courtesy of Oksana Charla

LIME AND CHILI SALMON FILLETS

Prep: 5 minutes
Marinate: 30 minutes
Cook: 6 minutes

MAKES 4 SERVINGS.

Ingredients:

4 (4-ounce) salmon fillets
Salt and pepper, to taste
1 tablespoon roasted chili paste
Juice of 1 lime (about 1 tablespoon), more for serving
1 tablespoon gluten-free chicken broth (or 1 tablespoon olive oil, if using wild salmon)
1 green onion, thinly sliced, for garnish

Directions:

1. Place salmon on a cookie sheet and season with salt and pepper.
2. Combine chili paste, lime juice, chicken broth (or olive oil). Spoon mixture over fillets and refrigerate 30 to 60 minutes to marinate.
3. Lightly oil the grate of a grill. Heat grill to medium-high (about 375°F). Lightly oil 2 to 4 grill-ready fish holders (enough to hold 4 fillets without overlapping) and place fillets in holders.
4. Grill fish about 3 minutes per side or until cooked through. Do not overcook. If fire flares, lift holders off the grill and lower the heat. Replace and watch carefully so fish doesn’t burn. Internal temperature should be 145°F (125°F for wild salmon) when the tip of a meat thermometer is gently inserted into the middle of the salmon fillet at its thickest part. Remove salmon to a serving platter and finish with a spritz of lime. Garnish with green onions and serve.

TIP: Farm-raised Atlantic salmon contains more fat than wild salmon. If you use wild salmon (a healthier choice) in this recipe, replace the chicken broth with 1 tablespoon olive oil. Grill the fish just 2 minutes per side. Do not overcook.

Each serving contains 247 calories, 14g total fat, 0g saturated fat, 0g trans fat, 84mg cholesterol, 472mg sodium, 3g carbohydrate, 0g fiber, 1g sugars, 24g protein, 1Est GL.

Courtesy of Gluten Free & More

This article was originally published in 2018. It is regularly updated.

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The standardized Glycemic Index ranges from 0 to 100. Zero-glycemic foods—those without carbohydrates—include items like meats, fish, and oils. Pure sugar has a glycemic index of 100. Low-glycemic foods have a glycemic load of 55 or lower and include most fruits and vegetables, beans, dairy, and some grains. Foods such as bananas, raisins, and sweet potatoes are considered to be medium-glycemic foods and are ranked between 56 and 69. High-glycemic foods are ranked at 70 and above and include table sugar, ice cream, and other heavily processed foods that are high in calories and fat.

Glycemic Index Charts: Low, Medium, and High

The glycemic index charts below lists common foods followed by their serving size and glycemic index number, according to the GI Database compiled by the University of Sydney and cited by the USDA. They are grouped according to range and food type.

Low Glycemic Index Foods | Medium Glycemic Index Foods | High Glycemic Index Foods

FYI

Fran C. Grossman, RD, MS, CDE, CDN, Nutrition at the Ichan School of Medicine at Mount Sinai, answers a common question about low glycemic index foods.

Q : A friend has managed to control her diabetes by following a “GI diet.” Can you shed light on what she means, since I don’t think she is referring to the “Meals Ready to Eat” used by the military!

A: Your friend is definitely not referring to MREs! It sounds as if the diet she’s following is based on what’s called the “Glycemic Index,” or GI, which is a measure of a food’s ability to raise blood sugar levels compared with a reference food (either glucose or white bread). High GI foods—which are assigned a value of 70 and above—cause blood sugar to spike, which may contribute to poor eating behaviors. Low GI foods (with a value below 55) cause blood sugar to rise more slowly, which helps regulate the appetite.

Studies suggest that following the GI diet may help diabetics better manage their blood sugar, and there also is evidence the diet may help people maintain a healthy weight. This is likely because the diet prioritizes unrefined grains, which are low in calories, and fiber-rich—because fiber takes longer to digest, the GI diet may help you feel fuller for longer, meaning you’ll be less likely to snack between meals. However, the diet can be tricky to manage, since a food’s GI can change depending on how it is cooked or processed, and if it is eaten with other foods.

Ed. note: You can find out more about the GI at this National Institutes of Health page and at this Science Daily page.

Originally published in 2016, this post is regularly updated.

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While we’ve gained time and energy as a result of processed foods, we’ve also gained a host of health issues, such as obesity, diabetes, and heart disease. But are all processed foods alike? Let’s take a closer look.

What Are Processed Foods?

Processed foods are altered in some way during preparation to make them more convenient, shelf-stable, and/or flavorful for consumers.

It’s important to remember that the processed foods discussed here are chemically processed in addition to being mechanically processed. For example, if apples are peeled, cored, and cooked to make apple sauce, it’s considered to be mechanically processed and would count as a healthy option. But if sugar and artificial flavors and/or colors are added to the apple sauce, it would be considered chemically processed.

Processed foods can also be broken into minimally processed and heavily processed. Minimally processed foods are often washed, peeled and/or cut for convenience, such as bagged salads and pre-cut vegetables. Canned vegetables and fruits, frozen vegetables and fruits, and canned fish and seafood fall somewhere in between, while foods containing multiple ingredients to enhance their flavor, texture and stability would be considered heavily processed.

According to a study of 9,000 participants published by BMC, more than one-half of the calories consumed by the participants came from heavily processed foods, while less than one-third were from unprocessed or minimally processed foods. The more processed the diet, the less protein, fiber, vitamins A, C, D and E, potassium, and calcium the person consumes.

5 Reasons to Quit Processed Foods

#1. Processed foods may raise your cancer risk.

One 2018 study found that foods that are ultra-processed—foods that contain artificial colors and flavors, additives, and emulsifiers—are linked to an increased risk of cancer.

The link was found when the 24-hour dietary records of over 100,000 French adults were analyzed. The researchers found that participants who ate 10 percent more processed food than their peers also had a 10 percent increase in cancer risk. The study also revealed that the elevated cancer risk was not erased for those that don’t smoke or who exercise less.

The American Cancer Society reports that at least 18% of cancers are related to excess body weight, physical inactivity, and/or poor nutrition; which could potentially be prevented by following the ACS recommendations on nutrition – such as avoiding processed and fatty foods.

#2. Many processed foods are loaded with added sugar, sodium, and fat.

Too much sugar, sodium, and fat in your diet can lead to serious health issues, including obesity, heart disease, high blood pressure, diabetes, and cancer. Unfortunately, processed foods are often packed with these ingredients.

#3. Processed foods are designed to make you overeat and become addicted them.

Studies show that the “reward system” in our brain can sometimes allow us to consume more of our favorite foods than our bodies actually need. Studies have found high glycemic-index foods elicit greater brain activity, which can affect eating behavior.

If you can’t pronounce most of the ingredients in a product, it probably means that it’s heavily processed. Photo courtesy of © Les Cunliffe | Dreamstime.com

#4. Processed foods often contain artificial ingredients.

If you’re looking at the label on a box of your favorite junk food, there’s probably a bunch of ingredients that you can barely pronounce. If that’s the case, your cookies are packed with artificial preservatives, colorants, and flavorings that could be negatively affecting your health, even if it’s been deemed as safe by the FDA.

#5. Many processed foods are high in carbs and low in nutrients and fiber.

Not all carbs are bad, but processed foods are often packed with refined carbs, which can cause your blood sugar to spike too quickly, thus leading to a drop a few hours later that can make you feel even hungrier.

And on top of that, processed foods are typically much lower in nutrients than whole or minimally processed foods. The fiber is often stripped away as well, which your body needs to properly digest food.

4 Processed Food Groups to Avoid

While avoiding processed foods completely may be easier said than done, here are four food groups to avoid as much as possible:

• Deli meat, bacon, hot dogs, and sausages. Processed meats have been linked to an increased risk of colorectal cancer, according to the International Agency for Research on Cancer. They also contain high levels of saturated fat, sodium and preservatives. For more information, check out Processed Meat Risks Include Potentially Cancer-Causing Carcinogens.
• Sodas and sweetened beverages. Soda and other sugary drinks contain way more added sugar than one should consume in a day, plus soda (both regular and diet) are linked to an increased risk of heart, kidney and liver disease, stroke, diabetes, pancreatic cancer, and osteoporosis. For more information, check out Why Is Soda Bad for You? 7 Reasons to Stop Drinking Soda.
• Quick meals. Jarred, canned, frozen, and microwavable meals often contain too much sugar, sodium, and preservatives. Plus, they often lack enough vegetables and contain too many refined carbs.
• Commercially baked goods. Besides the sugar and fat content, packaged cookies, cakes, and doughnuts often contain trans fats, which are linked to cancer, infertility, and cognitive disorders. For more information, check out Junk Food Effects: Stay Away from These 6 Foods and Beverages.

The Good News About (Some) Processed Foods

As mentioned earlier, not all processed foods are unhealthy. Foods that are minimally and/or mechanically processed can be a part of healthy balanced diet because they contain little to no added sugars and/or chemicals. It’s important to read the ingredient labels to check the sugar and sodium content.

The following processed foods can be healthy for you:

• Frozen veggies and fruits. Because they’re minimally processed, they retain most of their nutrients.
• Canned beans. They’re rich in fiber, protein, and iron. Plus, they’re low in fat and cost.
• Yogurt. It’s a great source of calcium, protein, vitamins, and probiotics. Steer clear of the flavored varieties, and add fresh fruit and a little honey for sweetness.
• Packaged nuts and nut butters. They’re a great source of fiber and protein, but watch out for added sugar, salt, and trans fats.
• Popcorn. Minus the melted butter and extra salt, popcorn is a healthy way to get some whole grains into your diet.
• Jarred and canned tomatoes. Minimally processed tomatoes actually contain more cancer-fighting lycopene than fresh ones. Just watch out for the added sugar and salt. For more information, check out 6 Health Benefits of Tomatoes.
• Whole-grain breads, crackers and pasta. Whole grains can improve your cholesterol levels, blood sugar regulation, digestion, immunity, and more. For more information, check out What Are Whole Grains? 6 Tips for Replacing Refined Grains With Nutritious Alternatives.
• Bottled water and seltzer. It’s a healthy way to hydrate! For more information, check out Is Seltzer Water Healthy?

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First, a little history: the earliest record of beekeeping dates to 2,500 B.C. near Cairo. Ancient Egyptians used honey as a sweetener, a healing medicine, and embalming fluid, as well as religious purposes from sealing sarcophagi to making candles.

7 Benefits of Honey

We still use honey today as a sweetener as well as an ingredient in beauty products, candles, and fragrances. But, most important, we use it as a natural source of nutrition.

According to the USDA, one tablespoon of honey contains 64 calories, 0.06 grams of protein, 17.25 grams of sugar, 17.3 grams of carbohydrates, one milligram of calcium, and 0.09 milligrams of iron.

Looking at honey’s nutritional content—it contains almost no protein, vitamins, or nutrients—this might have you wondering how it would benefit anyone. Instead, consider what honey does have that might make you want to keep it in stock.

#1. Honey is filled with antioxidants.

One of the most of important benefits of honey stems from its antioxidant content. These include phenols and flavonoids, which can help reduce oxidative stress and inflammation in your body while helping to protect against stroke, heart disease, and cancer.

How to use: You’d have to consume at least one teaspoon of honey a day to receive the benefits of its antioxidants, but don’t forget that honey is considered an “added sugar.” The American Heart Association recommends limiting “added sugar” to six teaspoons or less each day, which equals about one-and-a-half tablespoons of honey per day.

#2. Honey’s healthy for your heart.

Not only is honey is antioxidant-rich, but it may also contribute to better cholesterol levels and help protect against cardiovascular disease. According to one study, honey caused a 5.8 percent reduction in LDL (“bad cholesterol”) and a 3.3 percent increase in HDL (“good”) cholesterol in patients when compared to sugar.  A 2020 study found honey to have “cardioprotective” effects.

#3. It can help heal burns, wounds, and other skin conditions.

In addition to being rich in antioxidants, honey also has antibacterial and antiseptic qualities that accelerate wound and burn healing by providing a moist environment and increasing the flow of nutrients to the affected site. Honey’s also effective at killing pathogens such as E. coli and methicillin-resistant Staphylococcus aureus (MRSA), which can both cause skin infections.

Honey from the manuka plant specifically has enhanced antimicrobial and wound healing properties. For more information, check out “Do You Know About These Manuka Honey Uses?”

How to use: Apply a thick layer of medicinal or raw honey on the affected area and wrap with appropriate dressing if necessary. Raw honey is not the typical jar found in the grocery store, this type of honey is not pasteurized and straight from the honeycomb (typically just filtered to clean out debris).

If your wound is severe, consult your doctor before applying the honey. Look for natural creams, lotions, and shampoos that contain honey to curb dandruff and itchy skin, and to treat acne, add a couple of teaspoons of honey to your favorite homemade face mask or scrub. Click here for some ideas.

#4. Honey can curb your cough.

There’s a reason why honey is often a main ingredient in cough drops and syrups. Because of its anti-inflammatory properties, honey has been shown to reduce cough frequency and improve the quality of sleep in children with the common cold. Studies also show that honey can be just as (if not more than) effective than over-the-counter cough medicines. For more information, check out “4 Natural Cough Remedies: How to Cure Your Winter Cough.”

How to use: Consume one teaspoon of honey every few hours to curb your cough. You can also mix it into a warm beverage, preferably fresh ginger tea, which is also good at curbing coughs and soothing sore throats.

#5. It can boost athletic performance.

Honey is high in carbohydrates and low glycemic index, making it a good supplement before or after exercise, according to one study. Honey can also provide amino acids for muscle repair and fluid for rehydration. All of these benefits can help athletes perform better for longer periods of time.

How to use: Try this homemade electrolyte drink made with honey, citrus juice, water, and salt during tough workout sessions.

#6. Honey can ease digestive problems.

Free radicals from damaging the cells that line the digestive tract, which can cause acid reflux. Honey may be able to reduce inflammation in the esophagus and provide a coating for its mucous membrane. This can also improve heartburn and other GERD-related symptoms.

Honey is commonly used as a home remedy for upset stomach and diarrhea, but keep in mind that it is also high in FODMAPs and, therefore, can possibly make symptoms worse for irritable bowel syndrome sufferers.

How to use: To calm heartburn caused by acid reflux, eat one teaspoon of honey or mix it into a glass of warm water. Four tablespoons of honey should be mixed into a cup of hot water to relieve symptoms of diarrhea in adults. Honey, however, should not be given to children under the age of 1.

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