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<keyword id="498360" type="General" weightage="20" keywordseo="Constipation" source="Orion">Constipation</keyword>, a common digestive woe, can be both uncomfortable and distressing. It's a condition characterized by infrequent bowel movements, difficulty passing stool, and a sense of incomplete evacuation. While various factors can contribute to constipation, including a sedentary lifestyle and medication side effects, diet plays a significant role. Indian cuisine, known for its diversity and rich flavors, offers a plethora of natural remedies to alleviate constipation. In this article, we'll explore the causes of constipation, and more importantly, delve into the world of Indian foods that can help provide relief from this uncomfortable condition. <cmsannotation type="cmsannotation" annotationid="Understanding the Causes of Constipation" comment="subhead" text="Understanding the Causes of Constipation"><keyword id="18906816" type="General" weightage="20" keywordseo="Understanding-the-Causes-of-Constipation" source="Orion">Understanding the Causes of Constipation</keyword></cmsannotation> Before we dive into the remedies, it's essential to understand what can lead to constipation. Several factors contribute to this digestive issue: Low Fiber Intake: A diet lacking in dietary fiber can lead to constipation. Fiber adds bulk to stool and promotes regular bowel movements. Dehydration: Inadequate fluid intake can cause stools to become dry and hard, making them difficult to pass. Lack of Physical Activity: A sedentary lifestyle can slow down the digestive system, leading to constipation. Medications: Certain medications, such as painkillers, antacids, and antidepressants, can have constipation as a side effect. Ignoring the Urge: Suppressing the urge to have a bowel movement can disrupt the natural rhythm of your digestive system. <cmsannotation type="cmsannotation" annotationid="Foods for Constipation Relief in Indian Cuisine" comment="subhead" text="Foods for Constipation Relief in Indian Cuisine"><keyword id="18906817" type="General" weightage="20" keywordseo="Foods-for-Constipation-Relief-in-Indian-Cuisine" source="Orion">Foods for Constipation Relief in Indian Cuisine</keyword></cmsannotation> Indian cuisine is renowned for its use of spices and ingredients that not only tantalize the taste buds but also promote digestive health. Here are some Indian foods to include in your diet to relieve constipation: Fiber-Rich Vegetables: Vegetables like spinach, cabbage, broccoli, and cauliflower are high in fiber and can help soften stools, making them easier to pass. Leafy Greens: Leafy greens such as fenugreek leaves (methi) and spinach (palak) are excellent sources of fiber and can aid in regular bowel movements. Fruits: Fruits like guava, papaya, and figs are known for their natural laxative properties. They are rich in fiber, vitamins, and minerals that promote digestive health. Prunes (Dried Plums): Prunes are a traditional remedy for constipation. They are high in dietary fiber and sorbitol, which has a mild laxative effect. Isabgol (Psyllium Husk): Isabgol is a soluble fiber derived from the seeds of the Plantago ovata plant. It is widely used in India as a natural laxative and can be mixed with water or yogurt for consumption. Buttermilk: Buttermilk, especially when seasoned with roasted cumin seeds and a pinch of salt, can help alleviate constipation. Triphala: This herbal remedy, made from a combination of three fruits (amla, bibhitaki, and haritaki), is known for its digestive benefits. It can be consumed as a powder or in tablet form. Aloe Vera: Aloe vera juice is a gentle laxative that can help soothe the digestive tract and promote regular bowel movements. Castor Oil: While not commonly consumed, castor oil is sometimes used as a natural remedy for constipation. It should be used sparingly and under guidance. Jeera (Cumin): Cumin seeds, when roasted and consumed with warm water, can stimulate digestion and provide relief from constipation. Ajwain (Carom Seeds): Ajwain seeds have digestive properties and can be consumed with warm water to alleviate constipation. Ghee: Incorporating a small amount of ghee (clarified butter) in your meals can help lubricate the digestive tract and facilitate bowel movements. <cmsannotation type="cmsannotation" annotationid="Additional Tips for Constipation Relief" comment="subhead" text="Additional Tips for Constipation Relief">Additional <keyword id="18906818" type="General" weightage="20" keywordseo="Tips-for-Constipation-Relief" source="Orion">Tips for Constipation Relief</keyword></cmsannotation> In addition to including these Indian foods in your diet, consider these tips for effective constipation relief: Stay Hydrated: Drink plenty of water throughout the day to keep stools soft and easy to pass. Regular Exercise: Engage in regular physical activity to stimulate bowel movements and promote digestive health. Probiotics: Incorporate probiotic-rich foods like yogurt and buttermilk into your diet to maintain a healthy gut flora. Maintain a Consistent Schedule: Try to have your meals and bowel movements at the same time every day to regulate your digestive system. Don't Rush: Allow yourself enough time for a complete bowel movement; rushing can lead to incomplete evacuation. Constipation is a common ailment that can often be managed naturally through dietary adjustments and lifestyle changes. Indian cuisine, with its array of fiber-rich vegetables, fruits, and spices, offers a wealth of options to promote digestive health. By incorporating these Indian foods into your diet and following some simple tips, you can find relief from constipation and enjoy a more comfortable and regular digestive routine. Remember to consult with a healthcare professional if constipation persists or if you have underlying health concerns. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/brazil-nuts-checkout-its-nutritional-value-health-benefits-and-uses-of-brazil-nut/articleshow/103933023.cms" data-type="tilCustomLink" target="_blank">Brazil Nuts: Nature's nutritional marvel and culinary delight</a>

Relieve constipation naturally with Indian foods: A guide to digestive health

In the rich tapestry of Indian cuisine lies a treasure trove of ingredients celebrated not just for their vibrant flavors but also for their medicinal properties. Among these, a range of spices, herbs, and everyday foods stand out for their ability to provide relief from the discomfort of <keyword id="72068" type="General" weightage="20" keywordseo="Acidity" source="Orion">acidity</keyword> and indigestion. Let's delve into the world of traditional Indian remedies that offer a balm to those battling acidity. Understanding Acidity Acidity, characterized by heartburn, discomfort in the upper abdomen, and regurgitation of stomach acids, often stems from dietary habits, stress, or underlying health conditions. While over-the-counter medications can provide temporary relief, integrating specific Indian foods into your diet can offer a natural and sustainable way to manage this condition. <cmsannotation type="cmsannotation" annotationid="Exploring Indian Remedies for Acidity Relief" comment="subhead" text="Exploring Indian Remedies for Acidity Relief">Exploring Indian Remedies for Acidity Relief</cmsannotation> 1. Yogurt (Curd) Benefit: Yogurt, rich in probiotics, fosters a healthy gut environment, aiding digestion and calming an irritated stomach lining. The probiotics present help restore the balance of good bacteria in the digestive tract. 2. Coconut Water Benefit: Natural coconut water is alkaline, effectively neutralizing excess stomach acid. It also replenishes electrolytes and provides hydration, making it an excellent choice for soothing acidity. 3. Bananas Benefit: High in potassium and fiber, bananas help neutralize stomach acid, providing relief from heartburn and discomfort. They are easily digestible, making them a quick and accessible remedy. 4. Ginger Benefit: Known for its anti-inflammatory properties, ginger aids digestion, reduces inflammation, and soothes the gastrointestinal tract. Ginger tea or fresh ginger in meals can work wonders. 5. Mint Leaves Benefit: With its cooling properties, mint leaves alleviate indigestion and help calm the stomach. Mint-infused teas or incorporating mint in meals aids in acidity relief. 6. Buttermilk (Chaas) Benefit: Similar to yogurt, buttermilk contains probiotics that promote a healthy gut environment. It aids in digestion, reduces bloating, and eases acidity. 7. Fennel Seeds (Saunf) Benefit: Chewing a teaspoon of fennel seeds after meals aids digestion, reduces gas, and provides relief from acidity. It's a popular practice in Indian households. 8. Coriander Benefit: Both coriander leaves and seeds possess digestive properties. Adding them to meals or consuming coriander water aids in alleviating acidity. 9. Ajwain (Carom Seeds) Benefit: Ajwain seeds stimulate the secretion of gastric juices, aiding digestion and reducing acidity when consumed after meals. 10. Basil (Tulsi) Benefit: Holy basil or tulsi has anti-inflammatory and soothing properties that ease acidity. Consuming tulsi leaves or tea can provide relief. Embracing Natural Solutions for Digestive Health Integrating these time-tested remedies into your diet can offer a natural and holistic approach to managing acidity. Alongside these foods, maintaining a balanced diet, managing stress, and staying hydrated are essential for overall digestive health. Traditional Indian foods and remedies have long been revered for their healing properties, especially in managing digestive discomfort like acidity. By incorporating these foods into your routine, you can experience the relief they provide while enjoying the flavorful essence of Indian cuisine. This article aims to provide detailed insights into each remedy's benefits and uses, empowering readers to explore these natural solutions for acidity relief within the rich tapestry of Indian culinary traditions.

Finding comfort in Spice: Traditional Indian foods for soothing acidity

<keyword id="98600" type="General" weightage="20" keywordseo="Digestion" source="Orion">Digestion</keyword> is a crucial aspect of our overall health. It affects how we absorb nutrients and how our bodies function. In Indian cuisine, there are several foods and spices that have been cherished for their ability to support good digestion. Let's explore some of the top <keyword id="561755" type="General" weightage="20" keywordseo="Indian-foods" source="Orion">Indian foods</keyword> that can help you maintain a happy tummy. 1. Yogurt (Curd): Yogurt, or curd as it's known in India, is a digestive superstar. Packed with probiotics, it helps maintain a healthy balance of gut bacteria. These friendly bacteria aid digestion and can soothe an upset stomach. Enjoy a bowl of plain yogurt or use it as a base for raita, a cooling side dish. 2. Ginger: Ginger has been used for centuries in India to alleviate digestive discomfort. It can help reduce bloating, gas, and indigestion. You can incorporate ginger into your meals by adding it to curries, soups, or simply steeping it in hot water for a soothing ginger tea. 3. Fennel Seeds (Saunf): Fennel seeds are often consumed as a mouth freshener in India, but they also offer digestive benefits. They can ease bloating and improve digestion. After a meal, chew on a few fennel seeds or enjoy fennel tea for a refreshing way to aid digestion. 4. Cumin Seeds (Jeera): Cumin is a spice that's well-loved in Indian cooking. It not only adds flavor but also promotes digestion. Roasted cumin seeds can be sprinkled on salads, while cumin is a common spice in curries and lentil dishes. 5. Buttermilk (Chaas): Buttermilk, or chaas, is a traditional Indian drink made from yogurt and water. It's a cooling and probiotic-rich beverage that's excellent for digestion. A glass of buttermilk after a meal can help soothe your stomach. 6. Papaya: Papaya is a tropical fruit that's rich in digestive enzymes, especially papain. These enzymes can break down proteins and make digestion smoother. Enjoy papaya as a snack or add it to fruit salads. 7. Turmeric: Turmeric, known for its vibrant yellow color, contains an active compound called curcumin. Curcumin has anti-inflammatory and antioxidant properties, which can help with digestion. It's a common ingredient in Indian curries and is often mixed into warm milk for a soothing bedtime drink. 8. Ajwain Seeds (Carom Seeds): Ajwain seeds are tiny but powerful. They are commonly used in Indian cuisine to relieve gas and bloating. You can make ajwain water by boiling a teaspoon of ajwain seeds in water, and sipping on it to ease digestive discomfort. 9. Mint (Pudina): Mint is known for its cooling and soothing properties. It can help relax the digestive tract and alleviate indigestion. Mint chutney is a popular condiment in Indian cuisine and pairs well with a variety of dishes. 10. Dill (Sowa): Dill is another herb that's great for digestion. It can reduce gas and bloating and is often used in Indian pickles and curries. 11. Lentils (Dal): Lentils are a staple in Indian cuisine and are an excellent source of fiber. They promote healthy bowel movements and contribute to overall digestive health. Enjoy a variety of dals in your meals for a fiber boost. 12. Whole Grains: Whole grains like brown rice and whole wheat provide essential fiber that supports good digestion. They help regulate bowel movements and prevent constipation. 13. Spinach (Palak): Spinach is rich in fiber and can help keep your digestive system moving smoothly. It's a versatile vegetable that can be used in curries, soups, and salads. 14. Coriander (Dhania): Coriander is a common herb used in Indian cuisine. It aids digestion and can be used as a garnish for various dishes, enhancing both flavor and digestion. 15. Asafoetida (Hing): Asafoetida is a pungent spice known for its digestive benefits. It is often used in Indian lentil and vegetable dishes. Remember that a balanced diet, combined with these digestive-friendly foods, is the key to maintaining good digestive health. While these Indian foods can support your digestion, it's essential to pay attention to portion sizes, eat mindfully, and stay hydrated. If you have specific digestive concerns, it's a good idea to consult a healthcare professional. Incorporating these delightful Indian foods into your meals can help keep your digestive system happy, so you can enjoy the rich flavors of Indian cuisine while feeling your best. Happy eating! Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/cereals-checkout-its-nutritional-value-health-benefits-and-types-of-cereals/articleshow/104347100.cms" data-type="tilCustomLink" target="_blank">Cereals: Nutrient-packed grains for a healthy start</a>

Delicious Indian foods for better digestion

<keyword id="516727" type="General" weightage="20" keywordseo="Bloating" source="Orion">Bloating</keyword> is a common digestive issue that can leave us feeling uncomfortable and sluggish. It occurs when your stomach or intestines fill with air or gas, causing your abdomen to feel swollen. Thankfully, Indian cuisine, with its rich variety of ingredients and spices, offers some natural solutions to alleviate this discomfort. In this comprehensive guide, we'll explore Indian foods that come directly from our kitchens and can help ease bloating, leaving your tummy feeling lighter and happier. <cmsannotation type="cmsannotation" annotationid="Cumin (Jeera)" comment="subhead" text="Cumin (Jeera)">Cumin (Jeera)</cmsannotation> Cumin seeds, or jeera, are a staple in Indian cooking, and they have been used for centuries to aid digestion and reduce bloating. These tiny seeds are packed with essential oils that stimulate the salivary glands, kick-starting the digestive process. You can enjoy a cup of warm jeera water by steeping a teaspoon of cumin seeds in hot water or sprinkle roasted cumin seeds on your dishes for a burst of flavor and relief. <cmsannotation type="cmsannotation" annotationid="Fennel Seeds (Saunf)" comment="subhead" text="Fennel Seeds (Saunf)">Fennel Seeds (Saunf)</cmsannotation> Fennel seeds, or saunf, are a popular after-meal mouth freshener in India, and they also double as an excellent aid for digestion. These seeds contain anethole, a compound that relaxes the digestive tract and reduces bloating. Chew on a teaspoon of fennel seeds after meals or make a soothing saunf tea by steeping the seeds in hot water. <cmsannotation type="cmsannotation" annotationid="Yogurt (Dahi)" comment="subhead" text="Yogurt (Dahi)">Yogurt (Dahi)</cmsannotation> Yogurt, or dahi, is a probiotic-rich food that promotes a healthy gut. Probiotics are beneficial bacteria that can help regulate your digestive system and reduce bloating. Opt for plain, unsweetened yogurt to reap the full benefits. You can also make a cooling cucumber raita by mixing yogurt with grated cucumber, mint, and a pinch of roasted cumin. <cmsannotation type="cmsannotation" annotationid="Mint (Pudina)" comment="subhead" text="Mint (Pudina)">Mint (Pudina)</cmsannotation> Mint leaves, or pudina, are known for their refreshing flavor and soothing properties. They contain menthol, which can relax the muscles of the digestive tract and alleviate bloating. Add fresh mint leaves to your salads, chutneys, or make a refreshing mint tea by steeping a handful of leaves in hot water. <cmsannotation type="cmsannotation" annotationid="Asafoetida (Hing)" comment="subhead" text="Asafoetida (Hing)">Asafoetida (Hing)</cmsannotation> Asafoetida, or hing, is a pungent spice used in Indian cooking. It has anti-flatulent properties and can aid in digestion by reducing gas and bloating. A pinch of hing in your dals and curries can work wonders for your tummy and add depth of flavor to your dishes. <cmsannotation type="cmsannotation" annotationid="Turmeric (Haldi)" comment="subhead" text="Turmeric (Haldi)">Turmeric (Haldi)</cmsannotation> Turmeric, or haldi, is not just a potent anti-inflammatory spice but also aids digestion. It contains curcumin, a compound that can help improve digestion and reduce bloating. Enjoy a warm glass of turmeric milk or add a pinch of turmeric to your cooking to experience its benefits. <cmsannotation type="cmsannotation" annotationid="Papaya" comment="subhead" text="Papaya">Papaya</cmsannotation> Papaya is a tropical fruit that contains an enzyme called papain, which aids digestion and reduces bloating. It can break down proteins in your stomach, making it easier for your digestive system to process food. Enjoy a bowl of fresh papaya as a post-meal dessert to help prevent bloating. <cmsannotation type="cmsannotation" annotationid="Buttermilk (Chaas)" comment="subhead" text="Buttermilk (Chaas)">Buttermilk (Chaas)</cmsannotation> Buttermilk, or chaas, is a traditional Indian drink made from yogurt. It's a natural probiotic, which means it contains beneficial bacteria that can support a healthy gut. Drinking buttermilk regularly can help regulate your digestive system and reduce bloating and gas. To enhance its flavor, you can add a pinch of roasted cumin and a touch of salt to your buttermilk. <cmsannotation type="cmsannotation" annotationid="Ajwain (Carom Seeds)" comment="subhead" text="Ajwain (Carom Seeds)">Ajwain (Carom Seeds)</cmsannotation> Ajwain seeds, or carom seeds, are a popular Indian remedy for digestive issues, including bloating. They have a unique flavor and contain compounds like thymol that can relax the digestive tract and reduce gas. Roast them lightly and chew a small amount after meals, or use them in cooking to add depth of flavor and aid digestion. Indian cuisine offers a treasure trove of ingredients and spices that can naturally alleviate bloating and support digestive health. Incorporating these foods into your daily diet can help you enjoy your meals without the discomfort of a bloated stomach. So, go ahead and savor the flavors of these <keyword id="1355183" type="General" weightage="20" keywordseo="Kitchen-remedies" source="Orion">kitchen remedies</keyword> for a happier tummy, and bid farewell to bloating. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/webstories/discover-10-indian-superfoods-for-weight-loss-and-effective-belly-fat-reduction/slidelist/103599448.cms" data-type="tilCustomLink" target="_blank">Discover 10 Indian superfoods for weight loss and effective belly fat reduction</a> <a href="https://www.businessinsider.in/science/health/food/pepper-checkout-its-nutritional-value-health-benefits-and-types-of-pepper/articleshow/103755439.cms" data-type="tilCustomLink" target="_blank">Pepper: Spice, flavor, and wellness unveiled</a>

Indian foods to beat bloating: Kitchen remedies for a happier tummy

<keyword id="813165" type="General" weightage="100" keywordseo="makhana" source="Orion">Makhana</keyword>, also known as <keyword id="8929975" type="General" weightage="20" keywordseo="fox-nuts" source="Orion">Fox Nuts</keyword> or Lotus Seeds, is a popular snack that has been consumed for centuries in Asian countries, particularly India and China. These puffed seeds come from the Euryale ferox plant, which belongs to the water lily family. Makhana is gaining global popularity due to its unique taste, crunchy texture, and numerous health benefits. Let's explore what Makhana is, its nutritional value, health benefits, culinary uses, types, how to buy and store, precautions, and potential side effects. <h3>What are Makhana (Fox Nuts)?</h3>Makhana are the seeds of the Euryale ferox plant, which are harvested from the bottom of ponds and dried to produce puffed, white, and crunchy nuts. They are commonly used in Indian cuisine, especially during fasting periods, and are often roasted or seasoned with spices to enhance their flavor. <h3>Nutritional Value</h3>Makhana are low in calories and fat, making them an excellent option for those looking for a healthy and nutritious snack. They are also rich in carbohydrates, protein, fiber, magnesium, potassium, and phosphorus. Moreover, Makhana is gluten-free, making it suitable for individuals with gluten sensitivity or celiac disease. <h3>Health Benefits</h3>Weight Management: Makhana is low in calories and high in fiber, promoting a feeling of fullness and reducing overall calorie intake. Digestive Health: The dietary fiber content aids in digestion and helps alleviate constipation. Heart Health: The low sodium and high potassium levels in Makhana help regulate blood pressure, promoting heart health. Diabetes Management: The low glycemic index of Makhana makes it suitable for diabetics as it helps stabilize blood sugar levels. Anti-Inflammatory Properties: Makhana contains anti-inflammatory compounds that may help reduce inflammation in the body. Rich in Antioxidants: These seeds are packed with antioxidants that protect the body from harmful free radicals. Phosphorus for Bone Health: The phosphorus content contributes to maintaining bone health and strength. Anti-Aging Benefits: Makhana's antioxidant properties may help slow down the aging process and improve skin health. <h3>Culinary Uses</h3>Makhana can be enjoyed as a healthy and delicious snack on its own. They can also be used in various culinary creations, including desserts, puddings, and curries. Roasted Makhana with spices like chaat masala, black salt, or turmeric is a popular savory snack. In desserts, Makhana kheer (pudding) and Makhana ladoo (sweet balls) are some delightful treats. <h3>Types of Makhana (Fox Nuts)</h3>There are different types of Makhana available in the market, primarily categorized based on their size and texture. The common types include the regular or white Makhana, black Makhana, and the red Makhana. <h3>How to Buy and Store Makhana (Fox Nuts)</h3>When purchasing Makhana, look for sealed packets to ensure freshness. Check the expiration date and avoid buying if the packaging is damaged. Once you have Makhana at home, transfer them to an airtight container to retain their crispness. Store them in a cool, dry place away from moisture. <h3>Precautions and Potential Side Effects</h3>While Makhana is generally safe and beneficial, some people might be allergic to it. If you have a known allergy to nuts, seeds, or pollen, consult a healthcare professional before consuming Makhana. Additionally, moderation is key, as excessive consumption of anything, even a healthy snack like Makhana, may lead to digestive discomfort. <h3>Frequently Asked Questions</h3>Are Makhana good for weight loss? Makhana is an excellent choice for weight loss due to its low calorie and high fiber content, promoting satiety and aiding in portion control. Can Makhana be eaten during fasting periods? Yes, Makhana is often consumed during fasting periods as it is considered a permissible food item in many religious traditions. Is Makhana suitable for diabetics? Yes, Makhana has a low glycemic index, making it a suitable snack for diabetics when consumed in moderation. Can children consume Makhana? Yes, Makhana is safe for children and can be a healthy alternative to processed snacks. Can I include Makhana in my daily diet? Yes, Makhana can be a part of a balanced diet when consumed in appropriate portions, providing various health benefits. In conclusion, Makhana is a nutritious and versatile snack that offers an array of health benefits. From weight management to heart health, its culinary versatility makes it a delightful addition to your diet. Remember to enjoy Makhana in moderation and consult a healthcare professional if you have any allergies or concerns. So go ahead, grab a pack of Makhana, and savor this nutrient-packed treat! SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/webstories/top-10-health-benefits-of-eating-eggs-you-need-to-know/slidelist/102305525.cms" data-type="tilCustomLink" target="_blank">Top 10 health benefits of eating Eggs you need to know</a>

Makhana (Fox Nuts): The Nutritional Food with Multiple Benefits

<ul class="summary-list"><li>To ease period cramps, you should eat a consistent diet of iron-rich leafy greens like spinach and kale, and omega-3 fatty acids like salmon. </li><li>To get immediate relief from period cramps, you can eat foods like ginger and turmeric. </li><li>Try to limit fried foods and caffeine or alcohol, as they may worsen period cramps.</li></ul>Period cramps can be awful and often come with unpleasant symptoms like nausea or bloating. Most people reach for pain relievers or a heating pad when period cramps hit, but the foods you eat can also play a role in how bad your cramps feel. Many foods can help ease cramps, while others can actually make them worse.Here are five foods that can help relieve period cramps and three that you'll want to avoid.<h2>Foods to eat when you have period cramps</h2>Period cramps occur when the cells that line your uterus break down before being shed through menstruation. As they break down, these endometrial cells release inflammatory compounds called prostaglandins that<a href="https://www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain" target="_blank" rel="noopener"> trigger the muscles in your uterus to contract</a>. These muscle contractions are what you're feeling when period cramps hit. But the foods you eat can relieve cramps by providing important nutrients that relieve inflammation or stop these muscle contractions. Foods like ginger and turmeric act quickly on your body, so you only need to eat them<a href="https://www.hindawi.com/journals/ecam/2016/6295737/" target="_blank" rel="noopener"> during your period</a> to ease cramps. But foods with minerals like magnesium or iron work best if you eat them regularly throughout your cycle, says <a href="https://soundbitesnutrition.com/sound-bites/about/my-story/" target="_blank" rel="noopener">Lisa Andrews, MEd, RD</a>, a registered dietitian practicing in Ohio. Here's how to incorporate different foods into your diet to relieve menstrual cramps: <h3>Leafy greens </h3>Because your blood is rich in iron, when you lose blood during your period, your body is also losing iron. For women of reproductive age,<a href="https://www.liebertpub.com/doi/full/10.1089/whr.2019.0011" target="_blank" rel="noopener"> losing blood</a> during your period is the most common cause of<a href="https://www.insider.com/what-causes-iron-deficiency" target="_blank" rel="noopener"> iron deficiency</a>.When your iron levels are low, you are<a href="https://www.semanticscholar.org/paper/Anemia-and-its-impact-on-dysmenorrhea-and-age-at-Bano/bfaaf161a81bc7b055d5365f0334bac23184de7d?p2df" target="_blank" rel="noopener"> more likely</a> to have painful cramps during your period, because iron helps your red blood cells to<a href="https://www.rchsd.org/health-articles/iron-deficiency-anemia/" target="_blank" rel="noopener"> bring oxygen</a> to your muscles. So building up iron levels with foods like leafy greens is especially important.Some of the best greens to<a href="https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html" target="_blank" rel="noopener"> boost your iron levels</a> are:<ul><li><a href="https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2" target="_blank" rel="noopener">Spinach</a>: 2.7mg per 100 grams, 15% of recommended daily intake (RDI) </li><li><a href="https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2399/2" target="_blank" rel="noopener">Swiss chard</a>: 1.8mg per 100 grams, 10% of RDI </li><li><a href="https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2" target="_blank" rel="noopener">Kale</a>: 1.7mg per 100 grams, 9% of RDI </li></ul>In addition, leafy greens are high in <a href="https://stanfordhealthcare.org/medical-clinics/cancer-nutrition-services/reducing-cancer-risk/phytochemicals.html" target="_blank" rel="noopener">phytochemicals</a>, which are compounds in plants that may reduce inflammation, Andrews says. To get the best benefit from leafy greens, you should eat them consistently throughout your menstrual cycle.<h3>Ginger</h3> "Ginger tea has been found to<a href="https://www.thieme.in/thieme-e-Journals/jhaspdf1/10-JHASNU-19-0029.pdf" target="_blank" rel="noopener"> reduce abdominal cramps</a> in the first few days of your period, when menstrual cramps are often at their worst," Andrews says.This is because ginger<a href="https://www.allresearchjournal.com/archives/2016/vol2issue12/PartJ/2-12-113-810.pdf" target="_blank" rel="noopener"> fights inflammation</a> by slowing your body's production of inflammatory chemicals like prostaglandins. Ginger may also help<a href="https://www.insider.com/home-remedies-for-nausea" target="_blank" rel="noopener"> reduce nausea</a> that can sometimes come along with period cramps.You don't need to eat ginger throughout the month – you only need it once your period starts. Andrews recommends making a soothing ginger tea by taking peeled, fresh ginger and steeping it in hot water with lemon.<h3>Omega-3 fatty acids </h3>"Fatty fish like salmon or sardines are a good source of omega-3-fatty acids," Andrews says. <a href="https://obgyn.onlinelibrary.wiley.com/doi/abs/10.1016/j.ijgo.2011.11.019" target="_blank" rel="noopener">Studies show</a> that omega-3 fatty acids can help reduce the pain of period cramps and may even<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3770499/" target="_blank" rel="noopener"> work better than ibuprofen</a>. Omega-3 fatty acids fight cramps by helping to cancel out the effects of omega-6 fatty acids, which can<a href="https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats" target="_blank" rel="noopener"> cause inflammation</a> and trigger pain. It works best if you get some in your diet every day of the month, not just during your period.If you don't eat fish, Andrews says that walnuts, chia seeds and ground flaxseed are good vegan sources of omega-3-fatty acids. <h3>Dark chocolate</h3>Chocolate may help relieve period cramps, but which type of chocolate you buy matters. A<a href="https://ijop.net/index.php/ijop/article/view/48" target="_blank" rel="noopener"> small 2019 study</a> found that dark chocolate helped to reduce cramps, but milk chocolate had no effect. Dark chocolate may help because it provides a dose of<a href="https://www.insider.com/what-is-magnesium-good-for" target="_blank" rel="noopener"> magnesium</a>. Magnesium has been found to possibly<a href="https://pdfs.semanticscholar.org/3e60/90618b07ae7dae294bd051ae04037e3291f3.pdf" target="_blank" rel="noopener"> reduce menstrual cramps</a>, Andrews says. This is because magnesium can help relax the muscles in your uterus and stop painful contractions.You should only eat a few squares of dark chocolate during your period to get relief from cramps.<h3>Turmeric</h3>"Turmeric, the popular yellow spice used in Indian cuisine, has anti-inflammatory properties and may aid in relieving cramps," Andrews says.We don't yet have research on whether turmeric alone can treat cramps, but studies show that it can provide extra relief when you take it with other medications.A<a href="https://www.sciencedirect.com/science/article/abs/pii/S2468784720301847" target="_blank" rel="noopener"> small 2020 study</a> found that turmeric may help non-steroidal anti-inflammatory (NSAID) medications like mefenamic acid (Ponstel) to work better. This is because turmeric increases NSAIDs' anti-inflammatory effects, making them more effective against period cramps. Turmeric can also help<a href="https://www.sciencedirect.com/science/article/abs/pii/S2468784720301847" target="_blank" rel="noopener"> relax your muscles</a> and prevent painful uterus contractions. You can add turmeric as a spice in your food, or add it to your ginger tea whenever you feel cramps start.<h2>Foods to avoid</h2>While some foods can help ease period cramps, others can actually trigger cramps or make cramps more painful. Here are some of the most important foods to avoid during your period.<h3>Fatty foods </h3>"Fatty foods like fried foods or ice cream can initiate chemical reactions in the body that increase inflammation and pain," Andrews says.This is partly because eating animal fats and oils causes you to produce more estrogen, which in turn triggers your uterus to<a href="https://www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain" target="_blank" rel="noopener"> build up thicker walls</a>. Having to shed thicker uterine walls during your period puts you at higher risk for cramps.<h3>Caffeine and alcohol</h3>You should also limit or avoid caffeine and alcohol before and during your period. "Both have a diuretic effect, which means they make you pee more," Andrews says. "This could lead to dehydration, thicker menstrual blood to pass, and worsening cramps." <h2>Insider's takeaway</h2>Your diet plays an important role in how you feel during your period. Many foods can help ease period cramps and symptoms like nausea or bloating, while some foods can make them worse. Overall, it's best to keep up a diet full of iron, magnesium, and anti-inflammatory compounds throughout your menstrual cycle to ease symptoms. But for a quicker fix, brewing a ginger and turmeric tea can help calm painful cramps fast. <h2 id="related-articles-from-health-reference:">Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><a href="https://www.insider.com/birth-control" target="_blank" rel="noopener">What everyone should know about birth control, from the types to effectiveness</a></li><li><a href="https://www.insider.com/how-does-birth-control-work" target="_blank" rel="noopener">How birth control pills work by tricking the body into thinking it's already pregnant</a></li><li><a href="https://www.insider.com/does-birth-control-help-with-cramps" target="_blank" rel="noopener">Yes, birth control helps with cramps and some methods are better</a></li><li><a href="https://www.insider.com/home-remedies-for-period-cramps" target="_blank" rel="noopener">The 4 best home remedies for period cramps</a></li><li><a href="https://www.insider.com/the-best-diet-for-endometriosis" target="_blank" rel="noopener">The best diet for endometriosis that can help relieve painful symptoms</a></li></ul>

The best foods to eat when you have period cramps — and which foods you should avoid

<ul class="summary-list"><li>Iron is an essential nutrient in your diet that is crucial in the production of red blood cells.</li><li>White beans, spinach, meat, and breakfast cereals are great sources of iron. </li><li>Women require more iron (between eight and 27 milligrams daily) than men (eight milligrams). </li></ul>Iron is an essential nutrient that you obtain from foods like red meat, because your body cannot produce it on its own. This mineral is essential to the production of red blood cells, the function of muscle cells, and the formation of certain hormones, says <a href="https://www.yalemedicine.org/specialists/albert_do" target="_blank" rel="noopener">Albert Do</a>, MD, a gastroenterologist at <a href="https://www.yalemedicine.org/" target="_blank" rel="noopener">Yale Medicine</a>.Men require around eight milligrams of iron per day, whereas women may require anywhere between eight and 27 milligrams, depending on whether they are pregnant, menstruating, or in menopause. Related Article Module: What causes iron deficiency? How to reduce the risk of <keyword id="511809" type="PERSON" weightage="60" keywordseo="Anemia">anemia</keyword>Not consuming enough iron can result in an <a href="https://www.insider.com/iron-deficiency" target="_blank" rel="noopener">iron deficiency</a>, which can cause symptoms like fatigue, shortness of breath, light-headedness, and pallor (or an unhealthy paleness). Known as anemia, this condition can often be cured by getting enough iron through your diet or via iron supplements, according to the <a href="https://my.clevelandclinic.org/health/diseases/14621-iron-rich-foods-and-anemia" target="_blank" rel="noopener">Cleveland Clinic</a>. <a href="https://www.eatright.org/health/wellness/preventing-illness/iron-deficiency" target="_blank" rel="noopener">Foods that are rich in iron</a> include meats, seafood, tofu, beans, lentils, breakfast cereals, and dark leafy greens, like spinach. <h1>How much <a href="https://ods.od.nih.gov/factsheets/Iron-Consumer/">iron</a> should you eat a day?</h1><ul><li>Women up to the age of 50: 18 milligrams</li><li>Women above the age of 50: 8 milligrams</li><li>Pregnant women: 27 milligrams</li><li>Men: 8 milligrams</li></ul>You may require iron supplements if you have anemia, or if you are at risk of developing anemia. According to Do, these are some circumstances that may require supplementation:<ul><li>Heavy menstrual bleeding</li><li>Aftermath of surgery</li><li>Certain medical conditions, like kidney failure, for instance</li><li>Chronic blood loss, caused by a tumor or stomach ulcer, for example</li></ul>However, Do says that mild cases of iron deficiency may not require supplements; adding plenty of iron to your diet can help correct the problem. Since women have higher iron requirements and are more prone to blood loss due to menstruation, following an iron-rich diet is important to prevent anemia. <h2>Two types of dietary iron:</h2><ul><li>Heme iron: Heme iron is found in meats, poultry, and seafood. Your body is better able to absorb this form of iron. </li><li>Non-heme iron: Plant-based foods contain non-heme iron, which is harder for your body to absorb. According to a <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/iron-absorption">2008 study</a>, your body can only absorb 2% to 20% of the non-heme iron you consume; whereas it is able to absorb 15% to 35% of the heme iron in your food. <a href="https://www.hsph.harvard.edu/nutritionsource/iron/">Vitamin C</a> helps improve the absorption of non-heme iron, so you should pair plant-based iron with foods like oranges, lemon juice, and peppers to maximize iron absorption. </li></ul><h1>Foods high in iron</h1><table style="border-collapse: collapse; width: 100%; height: 176px;" border="1"><tbody><tr style="height: 22px;"><td style="width: 25%; height: 22px;"><a href="https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/">Food</a></td><td style="width: 25%; height: 22px;">Serving Size</td><td style="width: 25%; height: 22px;">Iron content per serving (milligrams)</td><td style="width: 25%; height: 22px;">Percentage of daily value </td></tr><tr style="height: 22px;"><td style="width: 25%; height: 22px;">Breakfast cereal</td><td style="width: 25%; height: 22px;">1 serving</td><td style="width: 25%; height: 22px;">18</td><td style="width: 25%; height: 22px;">100</td></tr><tr style="height: 22px;"><td style="width: 25%; height: 22px;">Oysters</td><td style="width: 25%; height: 22px;">3 ounces</td><td style="width: 25%; height: 22px;">8</td><td style="width: 25%; height: 22px;">44</td></tr><tr style="height: 22px;"><td style="width: 25%; height: 22px;">White beans</td><td style="width: 25%; height: 22px;">1 cup</td><td style="width: 25%; height: 22px;">8</td><td style="width: 25%; height: 22px;">44</td></tr><tr style="height: 22px;"><td style="width: 25%; height: 22px;">Beef liver</td><td style="width: 25%; height: 22px;">3 ounces</td><td style="width: 25%; height: 22px;">5</td><td style="width: 25%; height: 22px;">28</td></tr><tr style="height: 22px;"><td style="width: 25%; height: 22px;">Lentils</td><td style="width: 25%; height: 22px;">½ cup</td><td style="width: 25%; height: 22px;">3</td><td style="width: 25%; height: 22px;">17</td></tr><tr style="height: 22px;"><td style="width: 25%; height: 22px;">Spinach</td><td style="width: 25%; height: 22px;">½ cup</td><td style="width: 25%; height: 22px;">3</td><td style="width: 25%; height: 22px;">17</td></tr><tr style="height: 22px;"><td style="width: 25%; height: 22px;">Tofu</td><td style="width: 25%; height: 22px;">½ cup</td><td style="width: 25%; height: 22px;">3</td><td style="width: 25%; height: 22px;">17</td></tr></tbody></table><h2>Oysters</h2><div type="image" title="oysters" height="1000" width="2000" msid="81714207" hostid="261"></div><a href="https://health.clevelandclinic.org/7-reasons-to-love-oysters-even-if-you-hate-them/" target="_blank" rel="noopener">Oysters</a> are considered to be very <a href="https://www.insider.com/how-to-prevent-heart-disease" target="_blank" rel="noopener">heart healthy</a>, because they're low-calorie, <a href="https://www.insider.com/best-high-protein-foods-for-weight-loss-2019-2" target="_blank" rel="noopener">high-protein</a> meats. In fact, the <a href="https://www.heart.org/en/news/2018/05/25/eating-fish-twice-a-week-reduces-heart-stroke-risk" target="_blank" rel="noopener">American Heart Association</a> says eating two servings of non-fried fish and shellfish every week can help reduce your risk of heart disease, heart failure and stroke.Oysters also offer several nutrients, including:<ul><li>Iron</li><li><a href="https://www.insider.com/vitamin-b12-benefits" target="_blank" rel="noopener">Vitamin B12</a></li><li><a href="https://www.insider.com/vitamin-d-benefits" target="_blank" rel="noopener">Vitamin D</a></li><li>Copper</li><li><a href="https://www.insider.com/what-is-zinc-good-for" target="_blank" rel="noopener">Zinc</a></li><li>Selenium</li></ul>Other forms of seafood, like sardines, scallops, clams, shrimp, tuna, mackerel, and haddock are also good sources of iron.<h2>Beef</h2><div type="image" title="beef" height="1414" width="1885" msid="81714209" hostid="261"></div>Beef is a rich source of iron; beef liver and organ meats are especially high in iron. If you're not fond of those pieces, you should <a href="https://www.insider.com/is-red-meat-bad-for-you" target="_blank" rel="noopener">opt for</a> low-fat ground beef or lean cuts of grass-fed beef that have <a href="https://www.insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">less saturated fat</a> and <a href="https://www.insider.com/what-is-high-cholesterol" target="_blank" rel="noopener">cholesterol</a> than prime cuts, such as:<ul><li>Sirloin</li><li>Tenderloin</li><li>Beef round</li></ul>Other forms of meat and poultry, like chicken, turkey, lamb, pork, and egg are also good sources of iron.<h2>White beans</h2><div type="image" title="white beans" height="1413" width="1885" msid="81714213" hostid="261"></div>White beans are a good source of iron and protein, and they also offer a lot of fiber. <a href="https://www.insider.com/fiber-benefits" target="_blank" rel="noopener">Fiber</a> helps improve your cholesterol, blood sugar, weight, and digestion, so it's an important addition to your diet. You can add white beans to soups and salads, or to grains like quinoa. Pairing them with peppers or adding a dash of lemon juice can add vitamin C to your meal and help improve the absorption of iron. Other beans, like kidney beans, also contain iron. <h2>Breakfast cereal</h2><div type="image" title="cereal" height="1700" width="2267" msid="81714215" hostid="261"></div>Breakfast cereals are usually fortified with several nutrients, including:<ul><li><a href="https://www.insider.com/vitamin-a-benefits" target="_blank" rel="noopener">Vitamin A</a></li><li><a href="https://www.insider.com/foods-that-are-high-vitamin-b-2019-6" target="_blank" rel="noopener">B vitamins</a>, like folic acid, niacin, riboflavin, thiamin, <a href="https://www.insider.com/vitamin-b6-benefits" target="_blank" rel="noopener">vitamin B6</a>, and vitamin B12</li><li><a href="https://www.insider.com/vitamin-d-foods" target="_blank" rel="noopener">Vitamin D</a></li><li><a href="https://www.insider.com/calcium-rich-dairy-free-foods-to-build-strong-bones-2019-6" target="_blank" rel="noopener">Calcium</a></li><li>Iron</li></ul>Opt for whole grain cereals with more fiber and less sugar like Wheaties, Fiber One Original Bran and Quaker Cinnamon Oatmeal Squares. to cut down on calories and stay full for longer. Other fortified foods like breads and grains also contain iron.<h2>Lentils</h2><div type="image" title="lentils" height="1414" width="1885" msid="81714216" hostid="261"></div>Like beans, lentils and chickpeas are a great source of protein, fiber, vitamins, and minerals like iron, especially for people who follow plant-based diets. <a href="https://www.insider.com/best-things-to-eat-for-lunch-on-the-mediterranean-diet" target="_blank" rel="noopener">Mediterranean</a>, <a href="https://www.insider.com/best-foods-to-eat-india-2017-1" target="_blank" rel="noopener">Indian</a> and Middle Eastern cuisines offer several recipes you can try, like lentil salad, curry, and hummus. <h2>Spinach</h2><div type="image" title="spinach" height="1428" width="1905" msid="81714218" hostid="261"></div><a href="https://www.insider.com/spinach-benefits" target="_blank" rel="noopener">Spinach</a> is a rich source of iron and is super easy to include in your diet. You can put it in smoothies and salads, eat it as a side with your meal, and add it to pasta and grain dishes. Other dark green leaves and vegetables like brussels sprouts, broccoli, kale, chard, collard greens, and dandelion greens are also good sources of iron.<h2>Tofu</h2><div type="image" title="tofu" height="1060" width="2121" msid="81714219" hostid="261"></div><a href="https://www.insider.com/is-tofu-bad-for-you" target="_blank" rel="noopener">Tofu</a> is made of soybeans, which are also rich in iron. Unlike meat, <a href="https://www.insider.com/is-tofu-bad-for-you" target="_blank" rel="noopener">tofu</a> is a low-calorie, low-fat source of protein that is vegan and vegetarian-friendly. It's also extremely versatile and can be prepared several different ways as a meat substitute in stir fries and soups or as a tasty addition to salads. <h1>Insider's takeaway</h1>Iron is an essential mineral that can be found in several meats, beans, lentils, and vegetables. Eating an iron-rich diet and pairing your plant-based iron with vitamin C-rich foods can help prevent and treat anemia, although you may need iron supplements if you have elevated iron requirements. You should consult your doctor or a nutritionist about your iron requirements if you're concerned. Constipation is a common <a href="https://medlineplus.gov/ency/article/007478.htm" target="_blank" rel="noopener">side effect</a> of taking iron supplements, although it can be treated with medication. Consuming <a href="https://www.mayoclinic.org/diseases-conditions/hemochromatosis/symptoms-causes/syc-20351443" target="_blank" rel="noopener">too much iron</a> can also lead to <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> problems like diabetes, heart disease and liver disease, since the excess iron is deposited in places like the liver, heart, skin, and hormonal organs, such as the pancreas and pituitary gland, says Do.<a data-type="6026a7b55258d160fe140fc6">How to recognize the symptoms of iron deficiency and effectively treat it</a><a data-type="5e4db12555c53a21c4359459">What causes iron deficiency? How to reduce the risk of anemia</a><a data-type="5beee26fdde867306e0af71f">5 subtle signs of the common blood disorder, anemia</a><a data-type="5e6e38b3235c183aa5529173">Magnesium benefits: Why it's great for bone, muscle, and brain health</a>

7 tasty iron-rich foods that prevent anemia

<ul class="summary-list"><li>A $600 federal boost to unemployment payments has caused some confusion, with some people are now earning more in unemployment than they were while working.</li><li>Some currently employed workers say the system seems unfair, and are asking to be laid off so they can collect unemployment.</li><li>Some business owners are struggling to hire people and wondering if they should stay open or allow their workers to get a pay boost through unemployment. </li><li>"How do I say no to employees who asked to be laid off so they can get a raise?" asked one restaurant owner.</li><li><a href="https://www.businessinsider.com/?hprecirc-bullet">Visit Business Insider's homepage for more stories</a>.</li></ul>A <a href="https://www.businessinsider.com/what-stimulus-bill-means-for-restaurants-2020-3">federal stimulus program</a> meant to aid the unemployed is causing confusion and frustration among some business owners, laid-off workers, and the currently employed, according to interviews.The federal program pays $600 weekly to the unemployed, in addition to state unemployment payments. With the extra federal money, workers in more than half of US states will receive, on average, more than they were earning while employed, according to an <a href="https://www.nytimes.com/interactive/2020/04/23/business/economy/unemployment-benefits-stimulus-coronavirus.html">analysis</a> cited by the New York Times.This is largely because the $600 boost, which is set to expire in July, was calculated based on the average weekly wage in the US. So workers earning less than the national average may end up earning more in unemployment than their regular salaries.The federal money is an important lifeline for laid-off or furloughed workers. More than <a href="https://www.businessinsider.com/economists-say-jobless-claims-surge-million-weeks-unemployment-insurance-commentary-2020-4">26 million people</a> have filed for unemployment claims since the beginning of the pandemic.Marcus Anthony, a 48-year-old warehouse worker in Macon, Georgia, said he's receiving $300 more weekly in unemployment benefits — for a total of $730 after taxes — compared to his regular paycheck.He said he's feeling conflicted about his eventual return to work.The extra money "will undoubtedly come in handy during these uncertain times but will be missed when I'm called back to work because I make far less," he said. "On the upside, I guess after the pandemic I hope to return to a life of normalcy with a full-time job with full benefits."While anecdotal stories like this are popping up, it's unclear at this point how many people are actually receiving more in unemployment that their regular salaries.<h2>Employed workers say they might be better off without jobs</h2>Meanwhile, some people who remain employed as essential workers say they are feeling disappointed by a system that hasn't rewarded them with a similar pay bump."I am very blessed to still be able to work both my jobs because they are deemed essential but you can understand my frustration," said Meaghan Rhead, an employee of The Country Market grocery store in Big Sky, Montana. "If I were to become unemployed, I would absolutely be bringing home more money confined to the safety of my home than working 50-60 hours per week." Miriam G., who requested that her last name remain private, said she felt initially relieved when she was spared from layoffs at the public relations firm where she works in New York City, and instead given a pay cut.Now, she's thinking her laid-off colleagues might be better off."I'm trying to decide how is the best method to go about the conversation with my management about how unemployment benefits are more supportive right now than my steady paycheck," she said. She said she's trying to remain grateful for her continued <keyword id="6355127" type="UNKNOWN" weightage="60" keywordseo="employment">employment</keyword>, but she's also feeling over-worked and frustrated. "I find myself working around the clock," she said. "The need to be productive and running at 100% efficiency has increased, so there isn't an opportunity for slowing down. There's no time for breaks."<h2>Business owners struggle to decide whether to stay open or lay off workers so they can collect unemployment</h2><div type="image" title="empty restaurant" height="3744" width="5616" msid="75392101" hostid="261"></div>The extra $600 boost to unemployment is making it difficult for some small business owners to hire laid-off workers. "We have had many staff that have said at this point the best thing they can do for their family is to collect unemployment," said Ian Lieberman, a multi-unit franchisee for Buzzy's Taco Shop in Tampa, Florida. "When they explained their reasoning, I said I respected that, and that they would be available for rehire."Adam Lowe, the co-owner of Sundara Indian Cuisine in San Diego, said he "ran into a wall" trying to hire cooks for his restaurant over the past few weeks."Everyone I was talking to was going on unemployment and getting raises," said Lowe, who pays cooks about $20 per hour."The $600 weekly payout has derailed the system," he said.Lowe said he has contemplated whether he should shut down his restaurant entirely — which is currently offering only take-out and delivery — despite continued demand from customers. "How do I say no to employees who asked to be laid off so they can get a raise?" he asked.Curt Blackwell, who owns two restaurants in central Missouri, said he has received $90,000 in forgiveable loans through the federal Paycheck Protection Program to stay afloat. The program requires that recipients spend 75% of PPP funding on payroll. But Blackwell said it's hard to convince his laid-off staffers who are receiving unemployment benefits to come back to work."We're probably going to have to send all that [PPP money] back because we're not able to use it for payroll," he said. (The National Restaurant Association has <a href="https://www.restaurant.org/News/Pressroom/Press-Releases/Restaurants-Tell-Congress-Programs-Not-Providing">asked</a> Congress to ease the requirements on payroll spending). To reopen one of his restaurants, Blackwell plans to cook and his wife will work in the front of the restaurant. He may try to hire back high school-aged workers who were unable to collect unemployment, he said.Blackwell said he's also worried about the profitability of his restaurant once it reopens. The dining room will likely only be able to seat 50% of capacity to maintain social distancing."We are confident we can't make money doing that, much less paying employees enough to match unemployment right now," he said. <h2>Some people are still trying to get access to unemployment benefits</h2>At the same time, some people who are out of work are having <a href="https://www.baltimoresun.com/coronavirus/bs-md-coronavirus-unemployment-20200424-syohw42wybgnlbld6huycvqwcy-story.html">trouble getting access to unemployment benefits</a>. This includes some self-employed workers and independent contractors, some of whom have said their claims have been denied even though the Coronavirus Aid, Relief, and Economic Security Act (CARES Act), expanded eligibility for unemployment benefits include them. This may be due to the fact that in some states, unemployment benefits systems have been unable to process claims for these groups until this week, according to <a href="https://www.indystar.com/story/money/2020/04/23/indianas-self-employed-gig-workers-can-file-unemployment-friday/3013729001/">reports</a>. Chris Roadarmel, a single father of two and the owner of a DJ and karaoke business in Michigan City, Indiana, said he has applied for unemployment benefits every week for the last month and has been denied each time. He provided evidence of those denials to Business Insider."This government help was supposed to help displaced self-employed workers but I haven't seen it," Roadarmel said. Read the original article on <a href="https://www.businessinsider.com/the-600-federal-boost-to-unemployment-is-triggering-confusion-2020-4">Business Insider</a>

The $600 federal boost to unemployment checks that was meant to aid struggling families is triggering some confusion

When the winter is right upon us and holidays are back with a bang, can festivals be far behind? It is <keyword id="24087" type="COMPANY" weightage="100" keywordseo="carnival">carnival</keyword> time across India – a time to celebrate and share all things good in true Yuletide spirit. So we bring you seven offbeat <keyword id="6385705" type="UNKNOWN" weightage="100" keywordseo="events">events</keyword> – a mix of modern concepts and traditional happenings that celebrate the varied and vibrant art and culture of the country. And then there will be Christmas <keyword id="192" type="UNKNOWN" weightage="100" keywordseo="Celebrations">celebrations</keyword> all over India. Let go of your toil &amp; care, and connect to retune your life. Happy holidays! 
 
Life at its exotic best – <keyword id="78069" type="UNKNOWN" weightage="100" keywordseo="Rann-Utsav">Rann Utsav</keyword> (<keyword id="6354766" type="COMPANY" weightage="100" keywordseo="Gujarat">Gujarat</keyword>) It’s a desert <keyword id="58" type="ENTERTAINMENT" weightage="100" keywordseo="Festival">festival</keyword> with a difference. The white salt marsh, spread across some 7,000 sq km in Gujarat, attracts thousands to the Great Rann every year, revealing the many-hued life and culture of <keyword id="6361801" type="COMPANY" weightage="100" keywordseo="Kutch">Kutch</keyword>. The journey from Bhuj will take you to the colourful Tent City at <keyword id="1967990" type="UNKNOWN" weightage="100" keywordseo="Dhordo-village">Dhordo village</keyword> and other exotic locations such as <keyword id="1967991" type="PERSON" weightage="100" keywordseo="Hodko">Hodko</keyword>, <keyword id="1967994" type="UNKNOWN" weightage="100" keywordseo="Bhirandiyara">Bhirandiyara</keyword>, <keyword id="144766" type="CITY" weightage="100" keywordseo="Khavda">Khavda</keyword>, <keyword id="476012" type="UNKNOWN" weightage="100" keywordseo="Kalo-Dungar">Kalo Dungar</keyword> (<keyword id="226408" type="COMPANY" weightage="100" keywordseo="Black-Hills">Black Hills</keyword>) and the <keyword id="656787" type="UNKNOWN" weightage="100" keywordseo="Mandvi-beach">Mandvi beach</keyword>. The great white saltpan in the distance looks mesmeric and nearby, you can catch the haunting tunes played by the locals on their jodia pava (twin-flutes). While you are here, <keyword id="76631" type="UNKNOWN" weightage="100" keywordseo="Folk-music">folk music</keyword>, dances, camel safaris and wildlife viewing will fill your days. A stay at the bhunga (egg-shaped mud huts), a taste of the Kutchi cuisine and the exquisite local art will enthral you further. In mid-January, Kutch celebrates the traditional <keyword id="4062388" type="UNKNOWN" weightage="100" keywordseo="Kite-festival">kite festival</keyword> <keyword id="90750" type="UNKNOWN" weightage="100" keywordseo="Uttarayan">Uttarayan</keyword> and you can watch the spectacular view as thousands of flying beauties dot the sky. 
When: Dec 15-March 18 
What it costs: Rs 7,900-22,500 plus taxes per person on twin sharing basis. 
Image: Rann-utsav.com 
 
 
 
Shake a leg at <keyword id="91958" type="UNKNOWN" weightage="100" keywordseo="Sunburn-festival">Sunburn Festival</keyword> (<keyword id="826" type="CITY" weightage="100" keywordseo="Goa">Goa</keyword>) If the <keyword id="24879" type="CITY" weightage="100" keywordseo="Sun">sun</keyword>, seas and <keyword id="6354530" type="CITY" weightage="100" keywordseo="music">music</keyword> allure you to distraction, it’s time to head for the coastal capital for a rocking experience. Sunburn is the coolest <keyword id="881528" type="UNKNOWN" weightage="100" keywordseo="electronic-dance-music-festival">electronic dance music festival</keyword> to invade the <keyword id="1834821" type="UNKNOWN" weightage="100" keywordseo="indian-beaches">Indian beaches</keyword>, now entering Season 7 with pomp and style. With custom stages in the making, numerous genres of music on offer and some world famous DJs &amp; <keyword id="49237" type="PERSON" weightage="100" keywordseo="Artistes">artistes</keyword> debuting, it is surely going to be an electrifying extravaganza that could be the party of parties in Goa. Get ready for some fun, frolic and froth even as the music captures your soul and you can’t stop dancing. 
When: Dec 27-29 
What it costs: Rs 9,250-15,500 per person. 
Image: Wikimedia Commons 
 
 
 
Super fun at <keyword id="1968003" type="UNKNOWN" weightage="100" keywordseo="Vh1-Supersonic">Vh1 Supersonic</keyword> (Goa) Another electrifying <keyword id="6356630" type="ORGANIZATION" weightage="100" keywordseo="EDM">EDM</keyword> (<keyword id="42249" type="COMPANY" weightage="100" keywordseo="electronic-dance-music">electronic dance music</keyword>) event that will be held in Goa this year. A super line-up of artistes and DJs from all over the globe will keep you spellbound with some rocking music while dancing gets even better when you are grooving on the <keyword id="8688" type="ORGANIZATION" weightage="100" keywordseo="SEA">sea</keyword> shore. And guess who is leading the super fest? None other than the electronic music promoter <keyword id="135873" type="PERSON" weightage="100" keywordseo="Nikhil-Chinapa">Nikhil Chinapa</keyword> who has left Sunburn and is now starting his own show. The <keyword id="1968004" type="UNKNOWN" weightage="100" keywordseo="Debut-edition">debut edition</keyword> this year is purely for <keyword id="6355317" type="ENTERTAINMENT" weightage="100" keywordseo="Dance">dance</keyword> music fans, but it could be a <keyword id="1968005" type="UNKNOWN" weightage="100" keywordseo="Multi-genre-festival">multi-genre festival</keyword> within the next year or two. So let’s wait and watch the magic happen. 
When: Dec 26-30 
What it costs: Keep a tab, the organisers will soon come up with the ticket pricing. 
Image: Gosupersonic.in 
 
 
 
Wellness fest at Zambhala (Goa) If you are seeking wellness and harmony this <keyword id="6389817" type="ORGANIZATION" weightage="100" keywordseo="new-year">New Year</keyword>, the <keyword id="1968009" type="UNKNOWN" weightage="100" keywordseo="Zambhala-Yoga">Zambhala Yoga</keyword>, <keyword id="1968008" type="ENTERTAINMENT" weightage="100" keywordseo="Music-and-Life-Spirit-Festival">Music and Life Spirit Festival</keyword> could be the <keyword id="1968010" type="UNKNOWN" weightage="100" keywordseo="Lifestyle-event">lifestyle event</keyword> for you. Debuting this December, it is going to be an annual festival that brings together <keyword id="1968011" type="UNKNOWN" weightage="100" keywordseo="Yoga-experts">yoga experts</keyword>, <keyword id="551676" type="UNKNOWN" weightage="100" keywordseo="spiritual-teachers">spiritual teachers</keyword>, <keyword id="25205" type="PERSON" weightage="100" keywordseo="doctors">doctors</keyword>, <keyword id="21324" type="UNKNOWN" weightage="100" keywordseo="Therapists">therapists</keyword>, <keyword id="145052" type="UNKNOWN" weightage="100" keywordseo="healers">healers</keyword>, <keyword id="6367711" type="UNKNOWN" weightage="100" keywordseo="Musicians">musicians</keyword> and <keyword id="1792" type="ORGANIZATION" weightage="100" keywordseo="artists">artists</keyword> from all over the globe. So that one may nurture the power of self and live with positive energy. The yoga part of the festival is especially interesting as it will focus on various methods of yoga and <keyword id="6388212" type="UNKNOWN" weightage="100" keywordseo="meditation">meditation</keyword> – all curated to ensure a better and <keyword id="1968013" type="UNKNOWN" weightage="100" keywordseo="Healthier-living">healthier living</keyword>. Then there will be talks and workshops on <keyword id="639756" type="UNKNOWN" weightage="100" keywordseo="life-skills">life skills</keyword> and <keyword id="1968014" type="UNKNOWN" weightage="100" keywordseo="Alternative-healing">alternative healing</keyword>. Overall, quite a new concept and could be worth joining. 
When: Dec 21-22 
What it costs: Rs 2,800 per person for participation; day passes available at venue for Rs 1,600 while kids under the age of 12 can attend for free. Event to be held at Bardo, Morjim, in North Goa. 
Image: Zambhala.in 
 
 
 
Melody, masti at <keyword id="1968016" type="UNKNOWN" weightage="100" keywordseo="Mt-Abu-Winter-Festival">Mt Abu Winter Festival</keyword> (<keyword id="6355588" type="ORGANIZATION" weightage="100" keywordseo="Rajasthan">Rajasthan</keyword>) Come December and this hill resort in the heart of Rajasthan pulsates with festive notes. A grand procession marks the beginning, diyas are set floating on the <keyword id="455501" type="UNKNOWN" weightage="100" keywordseo="Nakki-Lake">Nakki Lake</keyword> in the evenings and spectacular <keyword id="54214" type="UNKNOWN" weightage="100" keywordseo="Fireworks">fireworks</keyword> light up the night sky. <keyword id="29645" type="UNKNOWN" weightage="100" keywordseo="Performers">Performers</keyword> and <keyword id="6360759" type="COMPANY" weightage="100" keywordseo="artisans">artisans</keyword> from all over the state assemble here, bringing to life the rich culture and traditions of this princely state. Give in to the serene magic of music – the folk, the shehnai and the <keyword id="6401082" type="PERSON" weightage="100" keywordseo="Sufi">Sufi</keyword> strains. Or join the Rajasthani dancers with full zest. The thrilling <keyword id="1968020" type="UNKNOWN" weightage="100" keywordseo="Fire-dance">fire dance</keyword> of Bikaner, the graceful <keyword id="1968022" type="UNKNOWN" weightage="100" keywordseo="Ghoomer">Ghoomer</keyword> and <keyword id="1968023" type="UNKNOWN" weightage="100" keywordseo="Terahtali">Terahtali</keyword>, the lively <keyword id="1288524" type="UNKNOWN" weightage="100" keywordseo="Kalbelia">Kalbelia</keyword> and the fascinating <keyword id="1622221" type="UNKNOWN" weightage="100" keywordseo="Gair">Gair</keyword> of Mewar are sure to take your breath away. For the adventurous, there’s a long list of contests – rowing, horse races, tug-of-war, gilli danda, <keyword id="6799761" type="SPORT" weightage="100" keywordseo="Kite-flying">kite flying</keyword> and even 20-20 cricket. Shop for exquisite <keyword id="6502685" type="UNKNOWN" weightage="100" keywordseo="Handicraft">handicraft</keyword> and taste the delectable local food to make the most of this colourful carnival. 
When: Dec 29-31 
What it costs: A trip to <keyword id="434732" type="PERSON" weightage="100" keywordseo="Mt-Abu">Mt Abu</keyword> suits every budget and starts from Rs 7,000-8,000 per person on twin sharing basis. 
Image: Wikimedia Commons 
 
 
 
The beat of sun, surf &amp; ruins – <keyword id="1968024" type="UNKNOWN" weightage="100" keywordseo="Mamallapuram-Dance-Festival">Mamallapuram Dance Festival</keyword> (<keyword id="12864" type="COMPANY" weightage="100" keywordseo="Chennai">Chennai</keyword>) If you missed the Konark dance festival in Odisha earlier this month, travel south to the beach town of <keyword id="385028" type="CITY" weightage="100" keywordseo="Mamallapuram">Mamallapuram</keyword> (also known as <keyword id="73041" type="CITY" weightage="100" keywordseo="Mahabalipuram">Mahabalipuram</keyword>), around 60 km south of Chennai, and soak in the <keyword id="1968025" type="UNKNOWN" weightage="100" keywordseo="Open-air-dance-festival">open air dance festival</keyword>. One can never find a more majestic backdrop with the <keyword id="1968028" type="UNKNOWN" weightage="100" keywordseo="Monolithic-rock-sculptures">monolithic rock sculptures</keyword> and temples rising above the golden shore and the endless waves breaking nearby. This ancient port town of the Pallava dynasty hosts a month-long festival that brings to life classical and <keyword id="522230" type="UNKNOWN" weightage="100" keywordseo="folk-dances">folk dances</keyword> from all over India – <keyword id="14944" type="PERSON" weightage="100" keywordseo="Bharatanatyam">Bharatanatyam</keyword>, <keyword id="6386949" type="COMPANY" weightage="100" keywordseo="Kuchipudi">Kuchipudi</keyword>, <keyword id="255053" type="CITY" weightage="100" keywordseo="Kathakali">Kathakali</keyword>, <keyword id="1300412" type="UNKNOWN" weightage="100" keywordseo="mohini-attam">Mohini Attam</keyword>, <keyword id="6354459" type="ORGANIZATION" weightage="100" keywordseo="Odissi">Odissi</keyword>, <keyword id="210" type="PERSON" weightage="100" keywordseo="Kathak">Kathak</keyword> and more. The exact venue is close to <keyword id="1968030" type="UNKNOWN" weightage="100" keywordseo="Arjunas-Penance">Arjuna’s Penance</keyword>, a bass relief sculpted on the face of two gigantic adjacent rocks. While in Mamallapuram, you must visit Cholamadal artists’ village and shop for some exquisite handcrafted items. 
When: Dec 27-Jan 26 
What it costs: Most tour operators offer customised pricing, depending on itinerary and package; may cost around Rs 7,000 per person on twin sharing basis. 
Image: Tamilnadutourism.org 
 
 
 
A symphony of Indian traits – <keyword id="1968032" type="UNKNOWN" weightage="100" keywordseo="Cochin-Carnival">Cochin Carnival</keyword> (Kerala) This is one colourful carnival that calls for fun, feasting and revelry. It’s an age-old event and dates back to the colonial days when the Portuguese held <keyword id="9735" type="UNKNOWN" weightage="100" keywordseo="new-year-celebrations">New Year celebrations</keyword>. Now it offers loads of <keyword id="1783440" type="UNKNOWN" weightage="100" keywordseo="carnival-games">carnival games</keyword>, <keyword id="1968033" type="UNKNOWN" weightage="100" keywordseo="Beach-games">beach games</keyword>, races (how about some dirt biking), dancing and fireworks. Locals dress up in <keyword id="1968034" type="UNKNOWN" weightage="100" keywordseo="Fancy-costumes">fancy costumes</keyword> and the grand finale includes a huge procession on New Year’s Day – complete with drum beats, music and embellished elephants. But just like a full-blooded carnival, it has more to offer that attracts thousands of visitors from all over the globe. While the North and <keyword id="1968035" type="UNKNOWN" weightage="100" keywordseo="South-Indian-folk-dances">South Indian folk dances</keyword> set the stages on fire, a three-month-long <keyword id="1968037" type="UNKNOWN" weightage="100" keywordseo="International-exhibition-of-contemporary-art">international exhibition of contemporary art</keyword> (they call it <keyword id="1055137" type="UNKNOWN" weightage="100" keywordseo="Kochi-Muziris-Biennale">Kochi-Muziris Biennale</keyword>) was also held across the state in 2012-13. So it should be back next December to delight <keyword id="1643" type="UNKNOWN" weightage="100" keywordseo="Art-lovers">art lovers</keyword> and Aspinwall in <keyword id="6361494" type="UNKNOWN" weightage="100" keywordseo="Fort-Kochi">Fort Kochi</keyword> is expected to be the main venue for the second edition. 
When: Dec 25-Jan 1 at Fort Kochi. 
What it costs: A week’s vacation in Kerala may cost around Rs 16,000 per person on twin sharing basis (excluding airfare). 
Image: Keralatourism.org

Seven
Indian Festivals You Must Not Miss This December

Tulsi, also known as <keyword id="1163683" type="General" weightage="20" keywordseo="holy-basil" source="Orion">Holy Basil</keyword>, is a revered herb in traditional Indian Ayurvedic medicine and is considered sacred in Hindu culture. Apart from its spiritual significance, Tulsi also holds a prominent place in traditional medicine due to its numerous health benefits. Among the various parts of the Tulsi plant, the seeds are highly valued for their unique properties. In this article, we will explore what <keyword id="9163104" type="General" weightage="100" keywordseo="tulsi-seeds" source="Orion">Tulsi seeds</keyword> are, their nutritional value, health benefits, culinary uses, types, how to buy and store, as well as precautions and potential side effects. <h3>What are Tulsi Seeds (Holy Basil)?</h3>Tulsi seeds are the tiny black seeds obtained from the dried fruits of the Holy Basil plant (Ocimum sanctum or Ocimum tenuiflorum). The seeds are rich in essential nutrients and are used for various medicinal and culinary purposes. <h3>Nutritional Value</h3>Tulsi seeds are a powerhouse of nutrients. They are a rich source of protein, fiber, healthy fats, and essential minerals like iron, magnesium, and calcium. Additionally, they contain antioxidants and phytochemicals that contribute to their health-promoting properties. <h3>Health Benefits</h3>Immunity Booster: The antioxidants present in Tulsi seeds help strengthen the immune system, protecting the body from infections and illnesses. Digestive Aid: The fiber content aids in digestion, relieves constipation, and promotes a healthy digestive system. Stress Relief: Tulsi seeds are known to have adaptogenic properties, helping the body cope with stress and anxiety. Respiratory Health: Consuming Tulsi seeds may support respiratory health and alleviate symptoms of respiratory conditions. Anti-Inflammatory Properties: The seeds possess anti-inflammatory compounds that help reduce inflammation in the body. Cardiovascular Support: Tulsi seeds may aid in maintaining healthy blood pressure and cholesterol levels. Detoxification: They can help in detoxifying the body by eliminating harmful toxins and waste products. Skin and Hair Health: The nutrients in Tulsi seeds contribute to healthy skin and hair. <h3>Culinary Uses</h3>Tulsi seeds can be consumed in various ways. They are often soaked in water to form a gel-like consistency and added to drinks and desserts. Basil seeds are also used as a thickening agent in some culinary preparations. <h3>Types of Tulsi Seeds (Holy Basil)</h3>There are different varieties of Tulsi seeds, such as the Rama Tulsi, Krishna Tulsi, and Vana Tulsi, each with slightly different characteristics and medicinal properties. <h3>How to Buy and Store Tulsi Seeds (Holy Basil)</h3>When buying Tulsi seeds, ensure that the packaging is intact and the seeds are fresh. Store them in an airtight container in a cool, dry place away from direct sunlight to maintain their freshness and nutritional value. <h3>Precautions and Potential Side Effects</h3>While Tulsi seeds are generally safe for most people, some individuals might experience allergic reactions or gastrointestinal discomfort. Pregnant or breastfeeding women and those on medication should consult a healthcare professional before incorporating Tulsi seeds into their diet. <h3>Frequently Asked Questions</h3>Can I consume Tulsi seeds daily? Yes, you can consume Tulsi seeds daily, but moderation is key to avoid any adverse effects. Are Tulsi seeds good for skin health? Yes, Tulsi seeds' nutritional profile makes them beneficial for promoting healthy skin. How do I use Tulsi seeds in my diet? Tulsi seeds can be soaked in water or milk and added to smoothies, juices, or desserts. Are Tulsi seeds the same as Chia seeds? Tulsi seeds and Chia seeds are different; however, they both swell when soaked in liquid and can be used similarly in recipes. Can Tulsi seeds help with weight loss? While Tulsi seeds are rich in fiber and may aid in weight management, they should be consumed as part of a balanced diet and active lifestyle. Tulsi seeds, also known as Holy Basil seeds, are a treasure trove of nutritional benefits and healing properties. From boosting immunity to aiding digestion and promoting skin health, these tiny seeds offer a myriad of advantages. Embrace the goodness of Tulsi seeds in your diet, but always exercise caution and seek professional advice if you have any concerns or health conditions. With the right approach, you can harness the power of this sacred herb to enhance your overall well-being. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/makhana-or-fox-nuts-check-out-nutritional-value-benefits-and-types-of-makhana/articleshow/102352409.cms" data-type="tilCustomLink" target="_blank">Makhana (Fox Nuts): The Nutritional Food with Multiple Benefits</a>

Tulsi Seeds (Holy Basil): A sacred herb with nutritional and medicinal wonders

<ul class="summary-list"><li>Stomach aches are common <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> symptoms that can have many possible causes.</li><li>Gas and constipation, lactose intolerance, IBS, and food poisoning can all cause stomach pain.</li><li>Talk to a doctor about frequent stomach aches or sudden, severe pain that worsens or comes and goes.</li></ul>Almost everyone gets a stomach ache from time to time. "It's one of the most common symptoms we see," says <a href="https://gastrohealth.com/physicians/asma-p-khapra-md" target="_blank" rel="noopener">Asma Khrapra, MD</a>, a gastroenterologist at <a href="https://gastrohealth.com/" target="_blank" rel="noopener">Gastro Health–Virginia</a>.Stomach pain can range from a mild inconvenience to persistent pain that affects your daily life. Some causes of acute, or sudden, stomach pain, like appendicitis, can also require emergency medical care.If you have frequent stomach aches and aren't sure what to do about them, it's important to know that most cases are treatable once the underlying condition is determined, says Khapra.Here are seven causes of stomach aches and some tips for treatment.<h2>1. Gas</h2>While gas is a normal part of the digestive process, too much gas can cause stomach pain, cramping, and <a href="https://www.insider.com/causes-of-bloating" target="_blank" rel="noopener">bloating</a>.Excess gas can be caused by: <ul><li>Swallowing too much air</li><li>Eating foods that <a href="https://www.insider.com/foods-that-cause-bloating" target="_blank" rel="noopener">produce a lot of gas</a>, like beans, <a href="https://www.insider.com/vegetables-better-cooked-than-raw-2018-11" target="_blank" rel="noopener">cruciferous vegetables</a>, and dairy products</li><li>Medical conditions such as <a href="https://www.insider.com/what-is-celiac-disease" target="_blank" rel="noopener">celiac disease</a>, <a href="https://www.insider.com/signs-of-ibs-2018-11" target="_blank" rel="noopener">irritable bowel syndrome (IBS)</a>, or <a href="https://www.insider.com/sibo-diet" target="_blank" rel="noopener">small intestine bacterial overgrowth</a>, says Khrapa.</li></ul>If you have uncomfortable, persistent gas, a good first step involves taking stock of your diet, especially your intake of sweet and starchy food. You can also try over the counter <a href="https://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/diagnosis-treatment/drc-20372714" target="_blank" rel="noopener">medications</a> or<a href="https://www.insider.com/home-remedies-for-gas" target="_blank" rel="noopener"> home remedies</a> like certain yoga poses or applying heat to your abdomen. <h2>2. Constipation</h2><a href="https://www.niddk.nih.gov/health-information/digestive-diseases/constipation" target="_blank" rel="noopener">Constipation</a> is defined as having fewer than three bowel movements in a week. It can be caused by a poor diet, lack of exercise, medications, or conditions such as <a href="https://www.insider.com/signs-of-ibs-2018-11#pain-occurs-in-your-abdomen-1" target="_blank" rel="noopener">IBS</a>, says Khrapra.With constipation, you may: <ul><li>Feel tightness, cramping, or sharp pain in your abdomen</li><li>Have to strain when having a bowel movement</li><li>Feel like your bowel movements are incomplete</li><li>Experience <a href="https://www.insider.com/can-constipation-cause-nausea" target="_blank" rel="noopener">nausea</a></li></ul>Adding more <a href="https://www.insider.com/foods-that-make-you-poop" target="_blank" rel="noopener">fiber to your diet</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/30843436/" target="_blank" rel="noopener">exercising regularly</a>, and drinking more water all can help <a href="https://www.insider.com/constipation-relief" target="_blank" rel="noopener">relieve constipation</a>, says Khrapra.<a href="https://www.mayoclinic.org/diseases-conditions/constipation/in-depth/laxatives/art-20045906" target="_blank" rel="noopener">OTC laxative</a> products can also help regulate bowel movements. These include:<ul><li><a href="https://www.insider.com/fiber-supplement" target="_blank" rel="noopener">Fiber supplements</a></li><li>Osmotic laxatives, which help draw water into the colon</li><li>Stool softeners</li><li>Lubricants such as mineral oil</li></ul>If you have <a href="https://uclacns.org/patients/disease-information/chronic-constipation/" target="_blank" rel="noopener">chronic constipation</a> — symptoms occurring longer than three months — checking in with your doctor is a good idea. They can help you identify potential causes and offer more guidance on helpful treatments, including <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836568/" target="_blank" rel="noopener">medication</a> or, in more severe cases, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3073852/" target="_blank" rel="noopener">biofeedback therapy</a> to train the muscles involved in bowel movements.<h2>3. Gastritis</h2><a href="https://www.mayoclinic.org/diseases-conditions/gastritis/symptoms-causes/syc-20355807" target="_blank" rel="noopener">Gastritis</a> is an inflammation of the stomach lining that typically leads to nausea, vomiting, and feeling sick after eating. It's <a href="https://pubmed.ncbi.nlm.nih.gov/31334970/" target="_blank" rel="noopener">most commonly caused</a> by:<ul><li><a href="https://www.mayoclinic.org/diseases-conditions/h-pylori/symptoms-causes/syc-20356171" target="_blank" rel="noopener">Helicobacter pylori bacteria</a>, a common cause of <a href="https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/peptic-ulcer-disease" target="_blank" rel="noopener">peptic ulcer disease</a></li><li>Overuse of <a href="https://www.insider.com/types-of-painkillers" target="_blank" rel="noopener">NSAIDs</a> </li><li>Alcohol consumption</li></ul>You can try reducing gastritis symptoms by:<ul><li>Cutting back on alcohol and tobacco intake</li><li>Avoiding <a href="https://www.insider.com/foods-to-avoid-when-you-have-a-stomachache-2018-5" target="_blank" rel="noopener">stomach-irritating foods</a>, especially acidic and spicy foods</li><li>Eating smaller meals</li><li>Using no more than the recommended daily dose of NSAIDs</li></ul>If, after a week of trying the above treatments, your symptoms still persist, then schedule an appointment with your doctor, who may recommend <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/gastritis-gastropathy/diagnosis" target="_blank" rel="noopener">tests</a> to help diagnose your symptoms and identify helpful treatments.Gastritis treatment can depend on the cause. A healthcare professional may prescribe medications such as:<ul><li>Antibiotics for gastritis caused by H. pylori</li><li><a href="https://www.insider.com/best-medicine-for-nausea" target="_blank" rel="noopener">Proton pump inhibitors</a>, such as Prilosec, to reduce acid production</li><li><a href="https://www.insider.com/best-medicine-for-nausea" target="_blank" rel="noopener">Acid inhibitors</a>, such as Pepcid, to reduce acid in your digestive tract </li><li>Antacids, like Tums, to neutralize stomach acid</li></ul><h2>4. Lactose intolerance</h2><a href="https://www.insider.com/how-to-know-if-i-should-cut-out-lactose-2019-3" target="_blank" rel="noopener">Lactose intolerance</a> means you're <a href="https://www.insider.com/lactose-intolerance-signs-2018-10" target="_blank" rel="noopener">unable to fully digest lactose</a>, the sugar found in milk. With lactose intolerance, consuming milk and other dairy products can lead to: <ul><li>Abdominal pain and cramping</li><li>Diarrhea</li><li>Bloating</li><li>Nausea</li></ul><a href="https://www.businessinsider.com/you-might-be-lactose-intolerant-signs-milk-symptoms-dairy-allergy-2017-1" target="_blank" rel="noopener">Lactose intolerance</a> is very common — it affects up to <a href="https://pubmed.ncbi.nlm.nih.gov/28690131/" target="_blank" rel="noopener">68% of adults in the world</a>, in fact. It occurs <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1906652/" target="_blank" rel="noopener">most frequently</a> among people from East Asia and American Indians, but it also commonly affects people of West African, South Indian, Mediterranean, Hispanic, and Ashkenazi Jewish descent.Your doctor can conduct a <a href="https://my.clevelandclinic.org/health/diagnostics/12360-hydrogen-breath-test-for-lactose-intolerance" target="_blank" rel="noopener">hydrogen breath test</a> to evaluate whether you can digest lactose. If you are lactose intolerant, <a href="https://www.insider.com/dairy-free-alternatives-to-popular-food-2018-10" target="_blank" rel="noopener">lactose-free products</a> or <a href="https://my.clevelandclinic.org/health/drugs/19664-lactase-tablets-or-capsules" target="_blank" rel="noopener">lactase enzyme</a> pills can improve your ability to digest lactose.There will likely be some amount of <a href="https://www.businessinsider.com/lactose-intolerant-people-should-drink-milk-2013-11" target="_blank" rel="noopener">foods with lactose</a> you can consume without discomfort. To test this, eliminate lactose from your diet for two weeks, then slowly reintroduce products with lactose to check what types of food — and how much — bring back your symptoms. <h2>5. Food poisoning</h2><a href="https://www.businessinsider.com/food-poisoning-common-causes-symptoms-origins-2018-8" target="_blank" rel="noopener">Food poisoning</a> happens when you eat food contaminated by <a href="https://www.insider.com/what-bacteria-causes-food-poisoning" target="_blank" rel="noopener">bacteria</a>, parasites, viruses, or other toxins. The <a href="https://www.cdc.gov/foodborneburden/2011-foodborne-estimates.html" target="_blank" rel="noopener">CDC estimates</a> 48 million cases of foodborne illness affect Americans each year.The most <a href="https://www.insider.com/signs-of-food-poisoning" target="_blank" rel="noopener">common signs</a> of food poisoning include: <ul><li>Abdominal pain and cramping</li><li>Nausea and vomiting</li><li>Diarrhea</li></ul>Cases of severe food poisoning can be <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/food-poisoning/treatment" target="_blank" rel="noopener">treated</a> by antibiotics or anti-parasitics, but in most cases you will get better on your own. Recovery typically takes between one and 10 days. While you're waiting, avoid dehydration by: <ul><li>Drinking water, even if you can only tolerate small amounts</li><li>Replacing electrolytes lost from vomiting and diarrhea by drinking sports drinks, broths, and fruit juice diluted with water</li></ul>Food poisoning usually gets better without medical treatment, but it's best to connect with a healthcare professional for <a href="https://www.cdc.gov/foodsafety/symptoms.html" target="_blank" rel="noopener">severe symptoms</a>, including: <ul><li>A fever above 102°F</li><li>Inability to keep liquids down due to excessive vomiting</li><li>Bloody diarrhea or diarrhea lasting more than three days</li><li>Dehydration signs such as lack of urination, dizziness, and a severely dry throat</li></ul><h2>6. Inflammatory bowel disease</h2><a href="https://www.mayoclinic.org/diseases-conditions/inflammatory-bowel-disease/symptoms-causes/syc-20353315" target="_blank" rel="noopener">Inflammatory bowel disease</a>, or <a href="https://www.insider.com/do-i-have-ibd" target="_blank" rel="noopener">IBD</a>, refers to two conditions — <a href="https://www.businessinsider.com/what-its-like-living-with-crohns-disease-2014-7" target="_blank" rel="noopener">Crohn's disease</a> and <a href="https://www.mayoclinic.org/diseases-conditions/ulcerative-colitis/symptoms-causes/syc-20353326" target="_blank" rel="noopener">ulcerative colitis</a> — both of which cause significant, chronic inflammation in the digestive tract, says <a href="https://nyulangone.org/doctors/1063617165/david-m-poppers" target="_blank" rel="noopener">David Poppers, MD</a>, a gastroenterologist at <a href="https://nyulangone.org/" target="_blank" rel="noopener">NYU Langone Health</a>. The symptoms include:<ul><li>Abdominal pain </li><li>Upset stomach</li><li>Diarrhea </li><li>Gas and bloating</li><li>Low appetite</li><li>Mucus in stool</li></ul><a href="https://www.ucsfhealth.org/education/nutrition-tips-for-inflammatory-bowel-disease" target="_blank" rel="noopener">Dietary changes</a> can help reduce inflammation in the digestive tract and manage symptoms of IBD. Your doctor may recommend a <a href="https://www.insider.com/low-residue-diet" target="_blank" rel="noopener">low-residue diet</a>, which contains very little fiber or difficult-to-digest foods like grains, raw fruit and vegetables, and nuts and seeds.<a href="https://nyulangone.org/conditions/inflammatory-bowel-disease-in-adults/treatments/medication-for-inflammatory-bowel-disease-in-adults" target="_blank" rel="noopener">Medications for IBD</a> include anti-inflammatories, immune modulators, and biologics — all of which can help relieve inflammation in your digestive tract, says Poppers.<h2>7. Irritable bowel syndrome (IBS)</h2><a href="https://www.insider.com/signs-of-ibs-2018-11" target="_blank" rel="noopener">IBS</a> is a common condition affecting between 7% to 16% of people in the United States. There's no clear cause of IBS, but certain <a href="https://www.insider.com/foods-bad-for-ibs-2018-5" target="_blank" rel="noopener">foods</a> and medications, as well as <a href="https://pubmed.ncbi.nlm.nih.gov/28061975/" target="_blank" rel="noopener">stress and anxiety</a>, are known to trigger symptoms. With IBS, there's a disruption with the connection between your brain and digestive system. This can cause your colon to contract frequently, which leads to:<ul><li>Cramping in the lower abdomen</li><li>Bloating</li><li>Excess gas</li><li>Frequent or inconsistent bowel movements</li></ul>There are <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/definition-facts" target="_blank" rel="noopener">three types of IBS</a>:<ul><li>IBS-C, in which constipation is more common</li><li>IBS-D, in which diarrhea is more common</li><li>IBS-M, in which both diarrhea and constipation occur</li></ul>There is no definitive test for IBS, so a doctor or clinician will typically <a href="https://www.insider.com/do-i-have-ibs" target="_blank" rel="noopener">diagnose the condition</a> based on your symptoms after ruling out other possible causes. Popper says <a href="https://www.insider.com/how-to-treat-ibs" target="_blank" rel="noopener">treatment options</a> include:<ul><li><a href="https://www.insider.com/foods-that-help-ibs-2018-6" target="_blank" rel="noopener">Dietary</a> changes, including increasing liquid and fiber intake</li><li>OTC and prescription medications for constipation and/or diarrhea</li><li>Increased exercise</li><li><a href="https://www.insider.com/r-antidepressants-psychotherapy-may-help-ease-irritable-bowel-syndrome-2018-9" target="_blank" rel="noopener">Managing</a> underlying stress or anxiety through <a href="https://pubmed.ncbi.nlm.nih.gov/32266762/" target="_blank" rel="noopener">mindfulness practices</a> and other <a href="https://www.insider.com/stress-relief" target="_blank" rel="noopener">coping techniques</a></li></ul><h2>When to connect with your doctor</h2>Popper recommends contacting a doctor about stomach pain when it's severe, lasts more than a few days, doesn't improve with OTC treatments, or if the pain interferes with your sleep.Important: An acute or sudden stomach ache that gets worse quickly or doesn't go away can be <a href="https://www.emergencyphysicians.org/article/know-when-to-go/stomach-pain" target="_blank" rel="noopener">serious</a>. Get medical treatment right away if you experience: <ul><li>Severe pain in <a href="https://www.insider.com/signs-of-appendicitis-2019-2" target="_blank" rel="noopener">lower right abdomen</a> </li><li>Severe abdominal or <a href="https://www.insider.com/ectopic-pregnancy" target="_blank" rel="noopener">pelvic pain with vaginal bleeding</a> </li><li>Significant <a href="https://www.mayoclinic.org/diseases-conditions/intestinal-obstruction/symptoms-causes/syc-20351460" target="_blank" rel="noopener">cramping abdominal pain</a> that comes and goes </li><li>Severe stomach pain accompanied by <a href="https://www.sepsis.org/sepsisand/perforated-bowel/" target="_blank" rel="noopener">chills or fever, or nausea and vomiting</a></li></ul>You should always check in with your doctor if you experience:<ul><li>Frequent nausea or vomiting</li><li>Unexpected weight loss</li><li>Rectal bleeding </li><li>Stool that is black or narrow in shape</li><li>Significant change in the frequency or appearance of your bowel movements </li></ul><h2>Insider's takeaway</h2>Stomach aches are common, but once you determine what's causing them, the right treatment can go a long way toward helping you get lasting relief. You can start treating a stomach ache on your own with OTC medication or diet and lifestyle changes. If you're having trouble finding the trigger, or an effective remedy, your doctor can offer more support with narrowing down the cause of your pain and recommending effective treatments.

7 reasons your stomach aches and how to treat it effectively

<ul class="summary-list"><li>Veganism is a restrictive <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword> that eliminates all animal products like meat, eggs, and dairy. </li><li>The restrictive nature of veganism can lead to a lack of vitamin B12, D, and protein. </li><li>Before you go <keyword id="11955817" type="UNKNOWN" weightage="60" keywordseo="vegan" source="Orion">vegan</keyword>, ask your doctor how to do so safely and what supplements you should take. </li></ul>Veganism is a plant-based diet that consists of fruits, vegetables, nuts, seeds, grains, and legumes. <a href="https://www.insider.com/what-is-the-difference-between-vegan-and-vegetarian" target="_blank" rel="noopener">Unlike vegetarian diets</a>, which allow some animal products, like dairy, vegan diets exclude all animal products, including meat, eggs, milk, and dairy products.People choose vegan diets for <a href="https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=abq2485" target="_blank" rel="noopener">several reasons</a>, including religious, ethical, and environmental concerns. "I would recommend a vegan diet for someone concerned with animal ethics, or someone who simply does not enjoy meat," says <a href="https://www.linkedin.com/in/rtonnessen/" target="_blank" rel="noopener">Rebecca Tonnessen</a>, RDN, at the Hospital for Special Surgery. <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">Health</keyword> reasons may also factor into your decision to turn vegan; plant-based diets are associated with a <a href="https://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian" target="_blank" rel="noopener">lower risk</a> of heart disease, cancer, and diabetes. <h2>1. Is a vegan diet healthy? </h2>"When following a well-planned vegan diet, benefits include increased fiber intake and decreased saturated fat intake, which is good for digestion, cardiovascular health, and much more," says Tonnessen. Veganism can be a healthy diet to follow, however, it's important to make sure you're still making healthy choices and getting the right amount of vitamins and minerals from your food. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742661/" target="_blank" rel="noopener">2019 review</a> of 32 studies found that vegan diets can help improve markers of diabetes and reduce inflammation. According to a <a href="https://pubmed.ncbi.nlm.nih.gov/19279075/" target="_blank" rel="noopener">2009 study</a>, vegan diets can also help with weight loss due to increased fiber intake, in addition to blood pressure and cholesterol levels. However, the latter study also found that a vegan diet can lead to deficiencies of nutrients like calcium, vitamins B12 (especially), vitamin D, protein, omega-3 fatty acids, iron, and zinc. "One <a href="https://www.insider.com/the-potential-risks-of-being-vegan-2019-4" target="_blank" rel="noopener">drawback of a vegan diet</a> is that it can be difficult to meet some nutritional needs," says Tonnessen.<h2>2. Decide how strictly you want to follow the vegan lifestyle</h2>Depending on your motivations for turning vegan and how strictly you want to follow the lifestyle, you can choose which foods and products you want to avoid. You can also decide whether you want to switch to a vegan lifestyle all at once, or slowly make the transition and see how it works for you. People often choose to <a href="https://www.peta.org/living/food/top-10-reasons-go-vegan-new-year/" target="_blank" rel="noopener">go vegan</a> because it can help prevent the slaughter and suffering of other creatures; veganism is also a more environmentally-friendly lifestyle, since meat production is wasteful and a major cause of pollution. <h2>Other foods to avoid on a vegan diet: </h2>According to the <a href="https://foodinsight.org/basics-of-vegan-diet/" target="_blank" rel="noopener">International Food Information Council</a>, many vegans also avoid other animal products (apart from meat, eggs, and milk), like: <ul><li>Dairy products like butter, cheese, yogurt, ice cream, condensed milk, powdered milk, and ghee</li><li>Honey, which is made by bees</li><li>Gelatin, which is sometimes derived from animal bones and tissues</li><li>Omega-3 acids derived from fish</li><li>Protein powders like whey protein (milk-based), casein protein (milk-based), and albumen protein (egg-based)</li><li><a href="https://familydoctor.org/vegan-diet-how-to-get-the-nutrients-you-need/" target="_blank" rel="noopener">Materials</a> like fur, silk, leather, and wool, which are obtained from animals</li></ul><h2>3. Look out for B12 deficiency</h2>There are very few plant-based sources of vitamin B12. "Plant-based sources of vitamin B12 include nutritional yeast or fortified products; however, supplementation may still be required for this vitamin," says Tonnessen.This nutrient is of special concern with veganism, as <a href="https://www.sciencedirect.com/science/article/pii/B9780128039687000435" target="_blank" rel="noopener">60%</a> of people who are vegan may have a vitamin B12 deficiency.<a href="https://www.insider.com/vitamin-b12-benefits" target="_blank" rel="noopener">Vitamin B12</a> is critical to the production of red blood cells, the functioning of the brain and nervous system, and the health of your hair, nails, and skin. It also plays a role in preventing depression. <a href="https://www.insider.com/b12-foods-vegan" target="_blank" rel="noopener">Symptoms</a> of a deficiency include weakness, fatigue, and constipation.<h2>4. Make sure you're getting enough calcium</h2>Since vegan diets eliminate dairy products, which are rich sources of calcium, you may be <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">at risk for a calcium deficiency</a> once you go vegan. "Eating a variety of dark, leafy greens and nuts can help increase your calcium intake. Fortified products such as orange juice, nut milks, and soy products have calcium added; oftentimes vitamin D will be added as well," says Tonnessen. <a href="https://www.nof.org/patients/treatment/calciumvitamin-d/" target="_blank" rel="noopener">Vitamin D</a> helps your body absorb <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a>, so it's an equally important nutrient for healthy bones. Without vitamin D, your body is only able to absorb <a href="https://www.health.harvard.edu/womens-health/vitamin-d-and-calcium-supplements-take-them-or-leave-them" target="_blank" rel="noopener">10% to 15%</a> of the calcium from your diet.Quick tip: "If calcium is a concern, I would recommend tracking your intake for three days on an app such as MyFitnessPal and increasing intake based on that," says Tonnessen. The recommended calcium intake is <a href="https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age" target="_blank" rel="noopener">1,000 milligrams per day</a> for most adults. You might consider taking a <a href="https://www.insider.com/calcium-non-dairy-2018-6" target="_blank" rel="noopener">calcium supplement</a> if you're falling short of your requirement. But be aware of the fact that most calcium supplements contain vitamin D as well. <h2>5. Explore different plant proteins</h2><a href="https://www.insider.com/how-to-get-protein-as-a-vegan" target="_blank" rel="noopener">It is possible</a> to meet your protein requirements without traditional sources of protein like meat, seafood, dairy, and eggs. You can try out different protein-rich plant-based foods and get creative. Plant-based proteins are often good sources of fiber, according to Tonnessen, and they are also lower in <a href="https://www.insider.com/what-is-good-fat-vs-bad-fat-fat-in-meat-fish-nuts-2018-4" target="_blank" rel="noopener">saturated fat</a> than animal proteins like beef, pork, skinned poultry, and cheese. Diets rich in saturated fat are <a href="https://medlineplus.gov/ency/patientinstructions/000838.htm" target="_blank" rel="noopener">associated with</a> weight gain and heart disease. <h2>6. Pair plant-based iron with vitamin C</h2>To <a href="https://www.insider.com/what-causes-iron-deficiency" target="_blank" rel="noopener">avoid an iron deficiency</a>, Tonnessen says to make sure you're eating plenty of iron-rich foods, like:<ul><li>Quinoa</li><li>Lentils</li><li>Pumpkin seeds</li><li>Fortified cereals</li></ul>The iron in plants is referred to as non-heme iron, which is <a href="https://www.hsph.harvard.edu/nutritionsource/iron/" target="_blank" rel="noopener">harder for your body to absorb</a> than animal-based iron, which is referred to as heme iron. Your body is able to absorb anywhere between <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/iron-absorption" target="_blank" rel="noopener">15% to 35%</a> of the heme iron you eat, but only <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/iron-absorption" target="_blank" rel="noopener">2% to 20%</a> of the non-heme iron you consume.However, you can increase absorption of non-heme iron with a simple trick, according to Tonnessen: Eating plant-based iron with foods rich in Vitamin C, like bell peppers or oranges. Vitamin C will help you absorb iron. For example, you can make a warm quinoa salad with roasted bell peppers, or a leafy green salad garnished with orange slices. <h2>7. Consult a nutritionist</h2>Other <a href="https://familydoctor.org/vegan-diet-how-to-get-the-nutrients-you-need/" target="_blank" rel="noopener">nutrients of concern</a> on a vegan diet may be omega-3 fatty acids and zinc. <a href="https://www.insider.com/omega-3-benefits" target="_blank" rel="noopener">Omega-3</a> can be found in some plant-based foods like walnuts, flax seeds and chia seeds. Chia seeds also contain <a href="https://www.insider.com/what-is-zinc-good-for" target="_blank" rel="noopener">zinc</a>; this mineral is also added to fortified breakfast cereals. Talking to a nutritionist before you go vegan can help you assess your nutritional requirements, structure your daily diet to make sure you're meeting all your needs, and determine which supplements you need. <h2>8. Expect some initial discomfort </h2>Changing your regular diet — whether it's for better or worse — may come with some gastrointestinal discomfort as your digestive tract gets used to the new menu.In particular, vegans generally eat <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">more fiber</a>, which can be more taxing on digestion since our bodies don't have the enzymes to break down an excess of fiber. This may cause temporary discomfort in the form of gas, bloating, and cramping. Increasing your fiber intake gradually can help your body adjust to the changes along with drinking more fluids. In the long run, increased fiber intake is in fact associated with healthier gut bacteria, so you can expect a healthier <a href="https://www.insider.com/what-happens-to-your-body-brain-when-you-go-vegan-10-2019#your-gut-microbiome-will-likely-improve-1" target="_blank" rel="noopener">gut microbiome</a> over time, as you commit to a vegan diet with more fruits, vegetables, and whole grains. <h2>9. Know that whether you lose weight will depend on your choices</h2>Going vegan can help you lose weight; a small <a href="https://pubmed.ncbi.nlm.nih.gov/25592014/" target="_blank" rel="noopener">2015 study</a> assigned 62 participants to different diets, including vegan, vegetarian, and omnivorous diets for a period of six months. The group following the vegan diet lost more weight (around 7.5% of their body weight) than any of the other groups, and also consumed the least saturated fat. However, whether you actually lose weight or not can <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/vegetarian-diet/faq-20058298" target="_blank" rel="noopener">depend on your choices</a>; you can gain weight on a vegan diet too, if your portion sizes are too large or if your diet involves a lot of processed or high-calorie foods, like desserts, fried foods, sweetened drinks, processed vegan meats and cheeses, and unhealthy snacks. Eating lots of chips, crackers, and cookies can lead to weight gain no matter which diet you follow.<h2>If you're going to be visiting friends or family who are not vegan, it may be a good idea to:</h2><ul><li>Inform them of your dietary preferences before you go.</li><li>Discuss the menu and see whether they are able to offer a vegan option for some dishes, like making some beans for you as a substitute for meat in tacos, for example.</li><li>Carry some vegan food you can eat, in case they're unable to accommodate your preferences — this could also be an opportunity to introduce them to vegan food.</li></ul><h2>10. Get used to scanning food labels</h2>Many processed foods contain egg, milk, or milk products like whey, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/28221935/" target="_blank" rel="noopener">2016 study</a>, so you may have to scan grocery labels to determine whether a food is vegan. A plus is that many companies make it a point to label vegan foods appropriately, like vegan cheese for example, so that can make shopping easier for you. Many foods are also marked with the "Certified Vegan" logo, which can make it easier for you to identify them. If a food is not labeled, you can check the ingredient list to determine whether it's vegan or not. These are some <a href="https://www.peta.org/living/food/animal-ingredients-list/" target="_blank" rel="noopener">animal-based ingredients</a> to watch out for:<table style="border-collapse: collapse; width: 100%;" border="1"><tbody><tr><td style="width: 50%;">Ingredient</td><td style="width: 50%;">What it is</td></tr><tr><td style="width: 50%;">Shellac Also known as: Resinous glaze, E904</td><td style="width: 50%;">A substance excreted by the lac insect</td></tr><tr><td style="width: 50%;">Carmine Also known as: E120</td><td style="width: 50%;">A red pigment obtained by killing cochineal beetles</td></tr><tr><td style="width: 50%;">LanolinAlso known as: E913</td><td style="width: 50%;">A substance secreted by sheep, obtained from sheep wool</td></tr><tr><td style="width: 50%;">Rennet</td><td style="width: 50%;">The stomach of a calf</td></tr><tr><td style="width: 50%;">Lactose/Dextrose</td><td style="width: 50%;">Sugars found in animal milk</td></tr><tr><td style="width: 50%;">Lard/Tallow</td><td style="width: 50%;">Animal fat</td></tr></tbody></table><h2>11. Understand that vegan food isn't automatically healthy </h2>Even if your goal isn't necessarily weight loss, it's important to note that vegan food doesn't automatically mean healthy food. "Sometimes people think anything labeled vegan, including processed foods, is healthy. Vegan cookies are still cookies with high sugar and fat content, so it's important to monitor this intake. If you're thinking of going vegan, focus on increasing your intake of whole foods instead of processed vegan snacks," says Tonnessen. <h2>Some vegan snacks that are healthy include:</h2><ul><li>Assorted nuts, seeds, and dried fruits</li><li>Hummus with carrots, or other veggies</li><li>Nut butter with fruits or veggies</li><li>Guacamole with baked whole-grain vegan bread </li></ul><h2>12. Get creative when you eat out</h2>Being vegan doesn't have to mean you can't eat out. Here are some simple tips that Tonnessen recommends when eating out:<ul><li>Look for vegan options on the menu or better yet look for restaurants that advertise they serve vegan-friendly meals</li><li>Make sure the dish you're ordering was not cooked in butter or chicken stock.</li><li>Order a few sides, if you're at a restaurant with limited options, as side dishes can often be prepared vegan.</li></ul>Indian, Chinese, and Thai cuisines typically feature a lot of vegan options, according to <a href="https://www.health.harvard.edu/staying-healthy/is-a-vegetarian-or-vegan-diet-for-you" target="_blank" rel="noopener">Harvard Medical School</a>, so you can opt for those restaurants when you eat out.Vegan and plant-based diets are gaining popularity so see if there are any vegan designated restaurants in your area for a new dining experience.<h2>13. Enjoy vegan versions of your favorite foods</h2>The <a href="https://www.internationalvegan.org/nutrition/?gclid=Cj0KCQiAx9mABhD0ARIsAEfpavRc3FDWxnQHyNzTJfGbhD084d4UGnFsHfTJ33ROblf5meN2kCYhnQAaAvWPEALw_wcB" target="_blank" rel="noopener">International Vegan Association</a> says that <a href="https://www.insider.com/24-vegan-foods-to-try-2019-10" target="_blank" rel="noopener">vegan foods</a> include salads, soups, stews, casseroles, and stir-fries. The only difference is that they're made with plant-based ingredients. In fact, many traditional favorites like burgers, pizza, lasagna, tacos, burritos, sandwiches, pancakes, and desserts can also be made with <a href="https://www.insider.com/best-vegan-recipe-ingredients-2018-7" target="_blank" rel="noopener">vegan ingredients</a>. So, even though going vegan does involve changes to your lifestyle, it doesn't mean you can't enjoy some of your favorite foods. <h2>Insider's takeaway</h2>Many people opt for the vegan lifestyle for <a href="https://www.vrg.org/nutshell/vegan.htm" target="_blank" rel="noopener">ethical and environmental reasons</a>, to avoid harming animals and help prevent climate change. Others decide to go vegan for health reasons, or because they simply don't enjoy meat.A vegan diet is associated with <a href="https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=abq2485" target="_blank" rel="noopener">health benefits</a> like lower cholesterol and blood pressure, better heart health, and a reduced risk of cancer and diabetes.However, it can be harder to obtain certain <a href="https://www.rush.edu/news/health-benefits-vegan-diet" target="_blank" rel="noopener">nutrients</a> on a vegan diet, so you need to plan accordingly, to make sure you incorporate them into your diet. "With proper planning and education, a well-balanced vegan diet can work for anyone" says Tonnessen.

13 tips to help you eat a healthy vegan diet

<ul class="summary-list"><li>Veganism is a restrictive diet that eliminates all animal products like meat, eggs, and dairy. </li><li>The restrictive nature of veganism can lead to a lack of vitamin B12, D, and protein. </li><li>Before you go <keyword id="6400741" type="UNKNOWN" weightage="60" keywordseo="Vegan">vegan</keyword>, ask your doctor how to do so safely and what supplements you should take. </li></ul>Veganism is a plant-based diet that consists of fruits, vegetables, nuts, seeds, grains, and legumes. <a href="https://www.insider.com/what-is-the-difference-between-vegan-and-vegetarian" target="_blank" rel="noopener">Unlike vegetarian diets</a>, which allow some animal products, like dairy, vegan diets exclude all animal products, including meat, eggs, milk, and dairy products. People choose vegan diets for <a href="https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=abq2485" target="_blank" rel="noopener">several reasons</a>, including religious, ethical, and environmental concerns. "I would recommend a vegan diet for someone concerned with animal ethics, or someone who simply does not enjoy meat," says <a href="https://www.linkedin.com/in/rtonnessen/" target="_blank" rel="noopener">Rebecca Tonnessen</a>, RDN, at the Hospital for Special Surgery. <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">Health</keyword> reasons may also factor into your decision to turn vegan; plant-based diets are associated with a <a href="https://www.health.harvard.edu/staying-healthy/becoming-a-vegetarian" target="_blank" rel="noopener">lower risk</a> of heart disease, cancer, and diabetes. <h2>Is a vegan diet healthy? </h2>"When following a well-planned vegan diet, benefits include increased fiber intake and decreased saturated fat intake, which is good for digestion, cardiovascular health, and much more," says Tonnessen. Veganism can be a healthy diet to follow, however, it's important to make sure you're still making healthy choices and getting the right amount of vitamins and minerals from your food. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742661/" target="_blank" rel="noopener">2019 review</a> of 32 studies found that vegan diets can help improve markers of diabetes and reduce inflammation. According to a <a href="https://pubmed.ncbi.nlm.nih.gov/19279075/" target="_blank" rel="noopener">2009 study</a>, vegan diets can also help with weight loss due to increased fiber intake, in addition to blood pressure and cholesterol levels. However, the latter study also found that a vegan diet can lead to deficiencies of nutrients like calcium, vitamins B12 (especially), vitamin D, protein, omega-3 fatty acids, iron, and zinc. "One <a href="https://www.insider.com/the-potential-risks-of-being-vegan-2019-4" target="_blank" rel="noopener">drawback of a vegan diet</a> is that it can be difficult to meet some nutritional needs," says Tonnessen.<h2>Decide how strictly you want to follow the vegan lifestyle</h2>Depending on your motivations for turning vegan and how strictly you want to follow the lifestyle, you can choose which foods and products you want to avoid. You can also decide whether you want to switch to a vegan lifestyle all at once, or slowly make the transition and see how it works for you. People often choose to <a href="https://www.peta.org/living/food/top-10-reasons-go-vegan-new-year/" target="_blank" rel="noopener">go vegan</a> because it can help prevent the slaughter and suffering of other creatures; veganism is also a more environmentally-friendly lifestyle, since meat production is wasteful and a major cause of pollution. <h2>According to the <a href="https://foodinsight.org/basics-of-vegan-diet/" target="_blank" rel="noopener">International Food Information Council</a>, many vegans also avoid other animal products (apart from meat, eggs, and milk), like:</h2><ul><li>Dairy products like butter, cheese, yogurt, ice cream, condensed milk, powdered milk, and ghee</li><li>Honey, which is made by bees</li><li>Gelatin, which is sometimes derived from animal bones and tissues</li><li>Omega-3 acids derived from fish</li><li>Protein powders like whey protein (milk-based), casein protein (milk-based), and albumen protein (egg-based)</li><li><a href="https://familydoctor.org/vegan-diet-how-to-get-the-nutrients-you-need/" target="_blank" rel="noopener">Materials</a> like fur, silk, leather, and wool, which are obtained from animals</li></ul><h2>Look out for B12 deficiency</h2>There are very few plant-based sources of vitamin B12. "Plant-based sources of vitamin B12 include nutritional yeast or fortified products; however, supplementation may still be required for this vitamin," says Tonnessen.This nutrient is of special concern with veganism, as <a href="https://www.sciencedirect.com/science/article/pii/B9780128039687000435" target="_blank" rel="noopener">60%</a> of people who are vegan may have a vitamin B12 deficiency.<a href="https://www.insider.com/vitamin-b12-benefits" target="_blank" rel="noopener">Vitamin B12</a> is critical to the production of red blood cells, the functioning of the brain and nervous system, and the health of your hair, nails, and skin. It also plays a role in preventing depression. <a href="https://www.insider.com/b12-foods-vegan" target="_blank" rel="noopener">Symptoms</a> of a deficiency include weakness, fatigue, and constipation.<h2>Make sure you're getting enough calcium</h2>Since vegan diets eliminate dairy products, which are rich sources of calcium, you may be <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">at risk for a calcium deficiency</a> once you go vegan. "Eating a variety of dark, leafy greens and nuts can help increase your calcium intake. Fortified products such as orange juice, nut milks, and soy products have calcium added; oftentimes vitamin D will be added as well," says Tonnessen. <a href="https://www.nof.org/patients/treatment/calciumvitamin-d/" target="_blank" rel="noopener">Vitamin D</a> helps your body absorb <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a>, so it's an equally important nutrient for healthy bones. Without vitamin D, your body is only able to absorb <a href="https://www.health.harvard.edu/womens-health/vitamin-d-and-calcium-supplements-take-them-or-leave-them" target="_blank" rel="noopener">10% to 15%</a> of the calcium from your diet.Quick tip: "If calcium is a concern, I would recommend tracking your intake for three days on an app such as MyFitnessPal and increasing intake based on that," says Tonnessen. The recommended calcium intake is <a href="https://www.bones.nih.gov/health-info/bone/bone-health/nutrition/calcium-and-vitamin-d-important-every-age" target="_blank" rel="noopener">1,000 milligrams per day</a> for most adults. You might consider taking a <a href="https://www.insider.com/calcium-non-dairy-2018-6" target="_blank" rel="noopener">calcium supplement</a> if you're falling short of your requirement. Be wary of the fact that most calcium supplements contain vitamin D as well. <h2>Explore different plant proteins</h2><a href="https://www.insider.com/how-to-get-protein-as-a-vegan" target="_blank" rel="noopener">It is possible</a> to meet your protein requirements without traditional sources of protein like meat, seafood, dairy, and eggs. You can try out different protein-rich plant-based foods and get creative. Plant-based proteins are often good sources of fiber, according to Tonnessen, and they are also lower in <a href="https://www.insider.com/what-is-good-fat-vs-bad-fat-fat-in-meat-fish-nuts-2018-4" target="_blank" rel="noopener">saturated fat</a> than animal proteins like beef, pork, skinned poultry, and cheese. Diets rich in saturated fat are <a href="https://medlineplus.gov/ency/patientinstructions/000838.htm" target="_blank" rel="noopener">associated with</a> weight gain and heart disease. <h2>Pair plant-based iron with vitamin C</h2>To <a href="https://www.insider.com/what-causes-iron-deficiency" target="_blank" rel="noopener">avoid an iron deficiency</a>, Tonnessen says to make sure you're eating plenty of iron-rich foods, like:<ul><li>Quinoa</li><li>Lentils</li><li>Pumpkin seeds</li><li>Fortified cereals</li></ul>The iron in plants is referred to as non-heme iron, which is <a href="https://www.hsph.harvard.edu/nutritionsource/iron/" target="_blank" rel="noopener">harder for your body to absorb</a> than animal-based iron, which is referred to as heme iron. Your body is able to absorb anywhere between <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/iron-absorption" target="_blank" rel="noopener">15% to 35%</a> of the heme iron you eat, but only <a href="https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/iron-absorption" target="_blank" rel="noopener">2% to 20%</a> of the non-heme iron you consume.However, you can increase absorption of non-heme iron with a simple trick, according to Tonnessen: Eating plant-based iron with foods rich in Vitamin C, like bell peppers or oranges. Vitamin C will help you absorb iron. For example, you can make a warm quinoa salad with roasted bell peppers, or a leafy green salad garnished with orange slices. <h2>Consult a nutritionist</h2>Other <a href="https://familydoctor.org/vegan-diet-how-to-get-the-nutrients-you-need/" target="_blank" rel="noopener">nutrients of concern</a> on a vegan diet may be omega-3 fatty acids and zinc. <a href="https://www.insider.com/omega-3-benefits" target="_blank" rel="noopener">Omega-3</a> can be found in some plant-based foods like walnuts, flax seeds and chia seeds. Chia seeds also contain <a href="https://www.insider.com/what-is-zinc-good-for" target="_blank" rel="noopener">zinc</a>; this mineral is also added to fortified breakfast cereals. Talking to a nutritionist before you go vegan can help you assess your nutritional requirements, structure your daily diet to make sure you're meeting all your needs, and determine which supplements you need. <h2>Expect some initial discomfort </h2>Changing your regular diet - whether it's for better or worse - may come with some gastrointestinal discomfort as your digestive tract gets used to the new menu.In particular, vegans generally eat <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">more fiber</a>, which can be more taxing on digestion since our bodies don't have the enzymes to break down a excess of fiber. This may cause temporary discomfort in the form of gas, bloating, and cramping. Increasing your fiber intake gradually can help your body adjust to the changes along with drinking more fluids. In the long run, increased fiber intake is in fact associated with healthier gut bacteria, so you can expect a healthier <a href="https://www.insider.com/what-happens-to-your-body-brain-when-you-go-vegan-10-2019#your-gut-microbiome-will-likely-improve-1" target="_blank" rel="noopener">gut microbiome</a> over time, as you commit to a vegan diet with more fruits, vegetables, and whole grains. <h2>Know that whether you lose weight will depend on your choices</h2>Going vegan can help you lose weight; a small <a href="https://pubmed.ncbi.nlm.nih.gov/25592014/" target="_blank" rel="noopener">2015 study</a> assigned 62 participants to different diets, including vegan, vegetarian, and omnivorous diets for a period of six months. The group following the vegan diet lost more weight (around 7.5% of their body weight) than any of the other groups, and also consumed the least saturated fat. However, whether you actually lose weight or not can <a href="https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/vegetarian-diet/faq-20058298" target="_blank" rel="noopener">depend on your choices</a>; you can gain weight on a vegan diet too, if your portion sizes are too large or if your diet involves a lot of processed or high-calorie foods, like desserts, fried foods, sweetened drinks, processed vegan meats and cheeses, and unhealthy snacks. Eating lots of chips, crackers, and cookies can lead to weight gain no matter which diet you follow.<h2>If you're going to be visiting friends or family who are not vegan, it may be a good idea to:</h2><ul><li>Inform them of your dietary preferences before you go.</li><li>Discuss the menu and see whether they are able to offer a vegan option for some dishes, like making some beans for you as a substitute for meat in tacos, for example.</li><li>Carry some vegan food you can eat, in case they're unable to accommodate your preferences - this could also be an opportunity to introduce them to vegan food.</li></ul><h2>Get used to scanning food labels</h2>Many processed foods contain egg, milk, or milk products like whey, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/28221935/" target="_blank" rel="noopener">2016 study</a>, so you may have to scan grocery labels to determine whether a food is vegan. A plus is that many companies make it a point to label vegan foods appropriately, like vegan cheese for example, so that can make shopping easier for you. Many foods are also marked with the "Certified Vegan" logo, which can make it easier for you to identify them. If a food is not labeled, you can check the ingredient list to determine whether it's vegan or not. These are some <a href="https://www.peta.org/living/food/animal-ingredients-list/" target="_blank" rel="noopener">animal-based ingredients</a> to watch out for:<table style="border-collapse: collapse; width: 100%;" border="1"><tbody><tr><td style="width: 50%;">Ingredient</td><td style="width: 50%;">What it is</td></tr><tr><td style="width: 50%;">Shellac Also known as: Resinous glaze, E904</td><td style="width: 50%;">A substance excreted by the lac insect</td></tr><tr><td style="width: 50%;">Carmine Also known as: E120</td><td style="width: 50%;">A red pigment obtained by killing cochineal beetles</td></tr><tr><td style="width: 50%;">LanolinAlso known as: E913</td><td style="width: 50%;">A substance secreted by sheep, obtained from sheep wool</td></tr><tr><td style="width: 50%;">Rennet</td><td style="width: 50%;">The stomach of a calf</td></tr><tr><td style="width: 50%;">Lactose/Dextrose</td><td style="width: 50%;">Sugars found in animal milk</td></tr><tr><td style="width: 50%;">Lard/Tallow</td><td style="width: 50%;">Animal fat</td></tr></tbody></table><h2>Understand that vegan food isn't automatically healthy </h2>Even if your goal isn't necessarily weight loss, it's important to note that vegan food doesn't automatically mean healthy food. "Sometimes people think anything labeled vegan, including processed foods, is healthy. Vegan cookies are still cookies with high sugar and fat content, so it's important to monitor this intake. If you're thinking of going vegan, focus on increasing your intake of whole foods instead of processed vegan snacks," says Tonnessen. <h2>Some vegan snacks that are healthy include:</h2><ul><li>Assorted nuts, seeds, and dried fruits</li><li>Hummus with carrots, or other veggies</li><li>Nut butter with fruits or veggies</li><li>Guacamole with baked whole-grain vegan bread </li></ul><h2>Get creative when you eat out</h2>Being vegan doesn't have to mean you can't eat out. Here are some simple tips that Tonnessen recommends when eating out:<ul><li>Look for vegan options on the menu.</li><li>Make sure the dish you're ordering was not cooked in butter or chicken stock.</li><li>Order a few sides, if you're at a restaurant with limited options, as side dishes can often be prepared vegan.</li></ul>Indian, Chinese, and Thai cuisines typically feature a lot of vegan options, according to <a href="https://www.health.harvard.edu/staying-healthy/is-a-vegetarian-or-vegan-diet-for-you" target="_blank" rel="noopener">Harvard Medical School</a>, so you can opt for those restaurants when you eat out.Vegan and plant-based diets are gaining popularity so see if there are any vegan designated restaurants in your area for a new dining experience.<h2>Enjoy vegan versions of your favorite foods</h2>The <a href="https://www.internationalvegan.org/nutrition/?gclid=Cj0KCQiAx9mABhD0ARIsAEfpavRc3FDWxnQHyNzTJfGbhD084d4UGnFsHfTJ33ROblf5meN2kCYhnQAaAvWPEALw_wcB" target="_blank" rel="noopener">International Vegan Association</a> says that <a href="https://www.insider.com/24-vegan-foods-to-try-2019-10" target="_blank" rel="noopener">vegan foods</a> include salads, soups, stews, casseroles, and stir-fries. The only difference is that they're made with plant-based ingredients. In fact, many traditional favorites like burgers, pizza, lasagna, tacos, burritos, sandwiches, pancakes, and desserts can also be made with <a href="https://www.insider.com/best-vegan-recipe-ingredients-2018-7" target="_blank" rel="noopener">vegan ingredients</a>. So, even though going vegan does involve changes to your lifestyle, it doesn't mean you can't enjoy some of your favorite foods. <h2>Insider's takeaway</h2>Many people opt for the vegan lifestyle for <a href="https://www.vrg.org/nutshell/vegan.htm" target="_blank" rel="noopener">ethical and environmental reasons</a>, to avoid harming animals and help prevent climate change. Others decide to go vegan for health reasons, or because they simply don't enjoy meat.A vegan diet is associated with <a href="https://wa.kaiserpermanente.org/kbase/topic.jhtml?docId=abq2485" target="_blank" rel="noopener">health benefits</a> like lower cholesterol and blood pressure, better heart health, and a reduced risk of cancer and diabetes.However, it can be harder to obtain certain <a href="https://www.rush.edu/news/health-benefits-vegan-diet" target="_blank" rel="noopener">nutrients</a> on a vegan diet, so you need to plan accordingly, to make sure you incorporate them into your diet. "With proper planning and education, a well-balanced vegan diet can work for anyone" says Tonnessen.<a data-type="5e1ce2f13ac0c93cf97458de">Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects</a><a data-type="5e3af91e2edcb0002f094633">What is a vegan diet? A guide for getting enough nutrients</a><a data-type="5e0b83e0954bda484544cc23">Why the Mediterranean diet is touted as one of the best by dietitians</a><a data-type="5e3d73d8df2f660efc006395">What is the difference between veganism and vegetarianism? The health benefits and downsides of each</a>

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