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Wheat bran and other fibrous foods that do not dissolve easily in water not only fail to soothe irritable bowels but may actually make things worse, according to a new study.

While soluble types of bran like psyllium appear to ease inflamed bowels, the insoluble varieties that have long been a staple for people in search of regularity don\’t work as advertised, the study finds.

Bran is the hard outer layer of grains. Psyllium, also referred to as ispaghula, is derived from the seed husks of the Plantago ovata plant, and is the chief ingredient in many over-the-counter laxatives.

The signature symptoms of irritable bowel syndrome (IBS), which affects about 10 percent of the population, are abdominal pain and an irregular bowel habit.

In many countries, doctors recommend daily doses of fiber in the form of insoluble bran, but there have been very few rigorous studies to see whether boosting intake of this type of fiber actually works.

A team of researchers from the Netherlands led by Rene Bijkerk of the University Medical Center set up clinical trials to find out.

They divided 275 patients into three groups, and gave each a different 12-week treatment regimen.

One group ate 10g of bran twice a day, and a second ate the same quantities of psyllium, which forms a gel-like substance when mixed with water.

A third group ate a neutral placebo made out of rice flour, which contains no fiber at all.

All but six percent of the participants were Caucasian, and more than three-quarters were women, who suffer from IBS more than men.

The patients had either been diagnosed as having the syndrome within the last two years, or fulfilled other criteria for chronic bowel-related problems.

A standardized scale measuring the severity of symptoms showed that psyllium was the most effective treatment, even after only one month.

After three months the severity was reduced by 90 points in the psyllium group, 49 points in the placebo group, and 58 points in the bran group.

The slight difference between the bran and the rice gruel placebo was judged statistically insignificant.

\”Bran showed no clinically relevant benefits, and many patients seemed not to tolerate bran,\” the researchers report in the British Medical Journal.

\”Indeed, bran may worsen symptoms of irritable bowel syndrome and should be advised only with caution.\”

Previous studies have linked soluble fibers to healthy blood cholesterol levels and a better regulation of blood sugar levels. Food sources that contain soluble fiber include psyllium, barley, oatmeal, lentils, fruit and vegetables.

(Agencies via China Daily September 2, 2009)

Having one or two alcoholic drinks per day may help prevent dementia in the elderly, according to study findings presented at the Alzheimer\’s Association 2009 International Conference on Alzheimer\’s Disease in Vienna, Austria.

Too much alcohol use, however, may promote dementia. The results indicate that cognitively normal adults, 75 years or older, who are moderate drinkers are 40 percent less likely to develop dementia over 6 years than are their non-drinking peers. By contrast, alcohol use appears to offer no benefit, and possibly cause harm, for adults who already have some degree of cognitive impairment.

(China Daily July 16, 2009)

Many people forget that chocolate comes from a plant – just like all the fruits and vegetables recommended for a healthy heart.

Cocoa beans, chocolate\’s main ingredient, are a highly concentrated natural source of flavanol antioxidants, and can play a vital role in daily health-care.

Dark chocolate, in particular, with its blend of rich, delicious, velvety tastes, typically has a higher percentage of cacao solids – cocoa, chocolate liquor and cocoa butter – than milk chocolate.

\”More than a to-die-for treat, it is the healthiest type because of the higher cocoa content. Dark chocolate with its high cocoa content does have positive effects on health,\” says Christian Rast, chief pastry chef of Hilton Shanghai hotel.

\”Antioxidants block free radicals that can damage the arterial wall. As well, it is a stimulant to get into a good mood and help to prevent heart attacks,\” Rast says.

Rast adds that if the cocoa beans come from one plantation, the taste can be surprisingly different compared with that from other plantations even close by – like wine from different vineyards.

The levels of flavanol antioxidants in chocolate products are almost perfectly correlated with the concentration of natural cocoa in products. In general, the higher the natural cocoa content, the greater the flavanol antioxidant levels, according to a study sponsored by the Hershey Co, the major chocolate manufacturer in North America.

Flavanol antioxidants occur naturally in some plant-based foods, such as tea, grapes, blueberries, cranberries and cocoa beans. Cocoa beans are the basic ingredient of all chocolate products. Interestingly, it is one of the most concentrated natural sources of flavanol.

\”In their protection of body cells, the antioxidants transfer free radicals that develop on the walls of blood vessels and can cause cancer, aging and atherosclerosis,\” Rast says. \”It is known that the antioxidant concentration is higher in dark chocolate than in food like grapes, nuts and green tea.\”

Dark chocolate has better antioxidant properties as well. Antioxidants are compounds that help neutralize free radicals and protect the body against their destructive effects, which means that it can protect the heart and arteries from oxidative damage, similar to the rust that develops on metal over time.

A standard serving of dark chocolate (40 grams) provides more antioxidant power than the standard servings of many other well-known antioxidant-containing foods, including blueberries, walnuts and raisins.

Scientists are still investigating how antioxidant values in foods relate to antioxidant activity in the body, and more research needs to be done to better understand how the body absorbs and uses these antioxidants.

Consumers, when choosing dark chocolate in shops, can first judge from the look. High-quality chocolate usually has a shiny and smooth surface. Secondly, taste is the key. An authentic dark chocolate brings a wonderful feeling as it melts in the mouth. Chewing poor quality chocolate is like chewing gum.

Like everything too much is not good. While a little dark chocolate is good, a lot is not better. Chocolate is loaded with calories and should be enjoyed in moderation. Remember that a balanced diet – and plenty of exercise – is still the key to a good health.

(Shanghai Daily March 24, 2009)

In south China almost everybody loves white polished rice (essentially empty calories), but once upon a time, only royalty, nobility and rich merchants could afford the polished stuff.

The poor folks had to eat the less costly \”inferior\” substitute \”coarse\” grains, the unprocessed whole grains like wheat, barley, millet, oats, corn, bean and peas. All the stuff we know today is best for you – and today it also cost more than polished white rice.

Unprocessed whole grains and legumes – beans, peas, lentils – are a major source of complex carbohydrates, vitamins, protein and fiber.

Traditional Chinese medicine refers to \”coarse grains\” – all grains and beans except for rice and flour and recommends many kinds of congees for general health and keeping the digestive system in good shape.

Whole, unhusked grains are known to contain nutrition and vitamins lost after processing.

The thick layer that gathers on the surface of millet congee is believed to be as reinforcing as ginseng soup.

These grains and pulses (legumes) include wheat, sorghum, millet, corn, unpolished rice, buckwheat, barley, oats, black beans, horse beans, lima beans, green beans, peas, lentils, chickpeas and many plants with edible seed pods.

Rich in fiber, these grains eaten regularly promote movement of the bowels and help detoxify the system, help prevent hemorrhoids and cysts in the colon, which can lead to cancer.

The fiber also quickly absorbs water when it enters the stomach, enlarging the volume of food and making you feel full. You then, presumably, will eat less and lose weight.

Vitamins are contained in the outer later of grains; polished grains lack the essential nutrition that promotes cell metabolism and strengthens immunity and the nervous system.

Eating these coarse grains adds less blood sugar and cholesterol than eating fine flour or rice. TCM prescribes these whole grains in dietary therapy to reinforce energy or balance it.

Wheat

Both wheat and fu xiao mai (blighted wheat) can be used as herbal medicine in TCM, but they have different functions. As whole grains and some legumes can be difficult to chew and digest, the need to be boiled or steamed.

Wheat refers to the full and heavy grains that sink in the water while blighted wheat refers to the shriveled seeds that float on the surface. It is said to boost heart qi (energy), and may contain a fungus or other element with medicinal uses.

Wheat is a \”cold\” (yin energy) food that helps soothe the nerves and benefits the spleen and digestion. Eating soup of wheat, licorice and jujubes can help relieve menopausal symptoms and mood problems caused by insufficient blood.

Blighted wheat is also \”cold.\” Though it helps stabilize mood, it can also relieve night sweats in menopausal women. It is usually combined with other herbs such as huangqi (milk veteh).

Millet

Millet is mildly \”cold\” yet very energy reinforcing. It also benefits the kidneys, dispels pathogenic heat in stomach and acts as a diuretic.

Its reinforcement function was recognized by ancient Chinese who called it dai sheng tang (replacing ginseng soup). Many women in north China would reinforce themselves with millet congee with brown sugar after giving birth, as it helps nourish yin energy and blood. And the thick layer that forms on the surface of millet congee is said to be the most nutritious part.

Millet congee is said to treat digestive ailments. It can improve appetite, and stop vomiting and diarrhea, according to \”Compendium of Materia Medica\” by Li Shizhen in the Ming Dynasty (1368-1644).

But do not eat millet together with almond, as the combination can cause vomiting and diarrhea.

Corn

\”Neutral\” energy corn can strengthen the spleen, act as a diuretic, releva edema, decrease blood fat and help in weight reduction. Eating congee with rice and corn powder as breakfast every day can help prevent or treat problems such as high blood pressure, high blood fat and hardening of arteries. Oatmeal does the same. Eating soup or tea of corn silk can act as a diuretic, help reduce high blood pressure and lower blood sugar.

Don\’t eat too much each time – it can cause gas.

Pearl barley

Mildly \”cold\” pearl barley benefits the digestive system and is cited by TCM in weight loss. It can benefit the spleen and stomach, reinforce lungs, dispel pathogenic heat and dampness and act as a diruetic, according to \”Compendium of Materia Medica.\”

It is also prescribed for diarrhea due to weak spleen, sore muscles, joint pain and edema. It\’s one of the many health foods that are said to help prevent cancer. Add some steamed pearl barley to congee in summer. In winter, cook reinforcing soup with pearl barley and pig\’s feet, pork chops or chicken.

Red beans, corn and rice congee

Ingredients: Red beans (50g), corn (50g) and rice (100g)

Method: 1. Put beans and corn in a saucepan with water. Boil quickly, turn down to a gentle heat for 30 minutes.

2. Add rice, cooked beans and corn in a rice cooker to make congee.

Function: Acts as a diruetic, dispels pathogenic dampness, treats high blood pressure. Can be eaten in any season.

Millet and pork chops

Ingredients: Chops (500g), millet (250g), green onion, ginger, yellow wine, salt, soybean sauce, spice powder and sesame oil

Method: 1. Wash and chop the chops. Mix the pieces with fine green onion slices, ginger slices, yellow wine, spice powder, salt, and soy sauce.

2. Soak millet in water for at least 20 minutes. Mix it with the chops. Make sure that every chop has an even coating.

3. Steam the chops above a strong heat for around 30 minutes.

Function: Helps reinforce energy, benefits kidney and spleen.

(Shanghai Daily December 16, 2008)

With the end of the plum rains, Shanghai is entering the hot dog days and it\’s time to enhance your yin or internal cold energy. That doesn\’t mean a lot of cold food and frosty drinks – too much can upset the digestive system.

Though summer calls for ice cream and iced drinks, be careful of eating too much that\’s too chilly.

Traditional Chinese medicine recommends \”cold\” energy foods such as pearl barley, white gourd, white turnips, lettuce, green beans, watermelon, cucumber, seaweed, lotus root, sugar cane, bananas, apples, mandarin oranges, bamboo shoots, tea (hot tea is cooling), yogurt, and many other foods.

Summer in Shanghai is hot and damp and our bodies also heat up. When there\’s too much internal heat and damp, they become pathogenic energies that can cause illness.

The stomach and spleen (the digestive system) become especially vulnerable.

Too much icy foods, ice cream and cold drinks can cause diarrhea and indigestion. People with ulcers, gastritis and stomach conditions should be careful.

Respiratory patients also should avoid too much cold food and drink that can aggravate their condition – cold causes blood vessels in the throat to constrict. A weak throat is vulnerable to invasion by pathogenic energies.

Some people lose their appetite in hot weather. Iced drinks won\’t bring it back – they contain too much sugar and cream.

Icy foods and drink after a meal are not healthful. After we eat, blood flows to the digestive system, but cold food and drink will make the blood vessels contract. That lessens the amount of blood for digestion.

Ice cream and cold drinks also speed up the gastrointestinal tract, so organs cannot properly absorb nutrition.

Think of other desserts, cakes, custards, fruits.

TCM recommends hot or warm drinks, even in summer, for people with digestive problems as they can help balance energy in the stomach. The ideal is tea around 30-32 degrees Celsius, close to body temperature. Even healthy people should not overindulge in icy food and drink, especially on an empty stomach.

\”Cold\” (yin) foods can help you get through the long, hot, damp summer. Too much hot yang energy within makes people feel irritable as well as hot.

Green beans, watermelon, cucumbers, and asparagus (among many foods) can help dispel excessive internal heat while pearl barley, white gourd, celery, and shepherd\’s purse are effective in dispelling dampness.

Damp-dispelling foods can also help in weight loss, so can \”cold\” drinks like green tea, chrysanthemum tea, barley tea and jue ming zi (semen cassiae) tea.

\”Cold\” foods:

Pearl barley, regular barley, white turnips, white gourd, wolfberry leaves, ju hua cai (leaves of chrysanthemum nankingese, an edible herb), green beans, watermelon, dragon fruit, star fruit, kiwi fruit, shan zhu (mangosteen) and strawberries.

Chrysanthemum nankingese leaves and egg soup

Ingredients: Chrysanthemum nankingese (100g), one egg, sesame oil and salt.

Preparation:

1. Wash vegetables, beat the egg.

2. Make soup with the vegetable and add stirred egg in when it is almost ready.

3. Add salt and sesame oil to taste.

Function: Dispels internal heat and cools blood, may help relieve high blood pressure, constipation and headache, and stimulate appetite.

White gourd and dried shrimp soup

Ingredients: White gourd (100g), dried shrimp (15 pieces), green onions, salt and sesame oil

Preparation:

1. Wash ingredients, chop white gourd and green onion.

2. Make soup with white gourd and dried shrimp.

3. Add green onions, salt and sesame oil to season.

Function: Dispels internal dampness and heat, relieves thirst, acts as diuretic, aids in weight loss.

(Shanghai Daily July 8, 2008)

Wheat bran and other fibrous foods that do not dissolve easily in water not only fail to soothe irritable bowels but may actually make things worse, according to a new study.

While soluble types of bran like psyllium appear to ease inflamed bowels, the insoluble varieties that have long been a staple for people in search of regularity don\’t work as advertised, the study finds.

Bran is the hard outer layer of grains. Psyllium, also referred to as ispaghula, is derived from the seed husks of the Plantago ovata plant, and is the chief ingredient in many over-the-counter laxatives.

The signature symptoms of irritable bowel syndrome (IBS), which affects about 10 percent of the population, are abdominal pain and an irregular bowel habit.

In many countries, doctors recommend daily doses of fiber in the form of insoluble bran, but there have been very few rigorous studies to see whether boosting intake of this type of fiber actually works.

A team of researchers from the Netherlands led by Rene Bijkerk of the University Medical Center set up clinical trials to find out.

They divided 275 patients into three groups, and gave each a different 12-week treatment regimen.

One group ate 10g of bran twice a day, and a second ate the same quantities of psyllium, which forms a gel-like substance when mixed with water.

A third group ate a neutral placebo made out of rice flour, which contains no fiber at all.

All but six percent of the participants were Caucasian, and more than three-quarters were women, who suffer from IBS more than men.

The patients had either been diagnosed as having the syndrome within the last two years, or fulfilled other criteria for chronic bowel-related problems.

A standardized scale measuring the severity of symptoms showed that psyllium was the most effective treatment, even after only one month.

After three months the severity was reduced by 90 points in the psyllium group, 49 points in the placebo group, and 58 points in the bran group.

The slight difference between the bran and the rice gruel placebo was judged statistically insignificant.

\”Bran showed no clinically relevant benefits, and many patients seemed not to tolerate bran,\” the researchers report in the British Medical Journal.

\”Indeed, bran may worsen symptoms of irritable bowel syndrome and should be advised only with caution.\”

Previous studies have linked soluble fibers to healthy blood cholesterol levels and a better regulation of blood sugar levels. Food sources that contain soluble fiber include psyllium, barley, oatmeal, lentils, fruit and vegetables.

(Agencies via China Daily September 2, 2009)

Having one or two alcoholic drinks per day may help prevent dementia in the elderly, according to study findings presented at the Alzheimer\’s Association 2009 International Conference on Alzheimer\’s Disease in Vienna, Austria.

Too much alcohol use, however, may promote dementia. The results indicate that cognitively normal adults, 75 years or older, who are moderate drinkers are 40 percent less likely to develop dementia over 6 years than are their non-drinking peers. By contrast, alcohol use appears to offer no benefit, and possibly cause harm, for adults who already have some degree of cognitive impairment.

(China Daily July 16, 2009)

Many people forget that chocolate comes from a plant – just like all the fruits and vegetables recommended for a healthy heart.

Cocoa beans, chocolate\’s main ingredient, are a highly concentrated natural source of flavanol antioxidants, and can play a vital role in daily health-care.

Dark chocolate, in particular, with its blend of rich, delicious, velvety tastes, typically has a higher percentage of cacao solids – cocoa, chocolate liquor and cocoa butter – than milk chocolate.

\”More than a to-die-for treat, it is the healthiest type because of the higher cocoa content. Dark chocolate with its high cocoa content does have positive effects on health,\” says Christian Rast, chief pastry chef of Hilton Shanghai hotel.

\”Antioxidants block free radicals that can damage the arterial wall. As well, it is a stimulant to get into a good mood and help to prevent heart attacks,\” Rast says.

Rast adds that if the cocoa beans come from one plantation, the taste can be surprisingly different compared with that from other plantations even close by – like wine from different vineyards.

The levels of flavanol antioxidants in chocolate products are almost perfectly correlated with the concentration of natural cocoa in products. In general, the higher the natural cocoa content, the greater the flavanol antioxidant levels, according to a study sponsored by the Hershey Co, the major chocolate manufacturer in North America.

Flavanol antioxidants occur naturally in some plant-based foods, such as tea, grapes, blueberries, cranberries and cocoa beans. Cocoa beans are the basic ingredient of all chocolate products. Interestingly, it is one of the most concentrated natural sources of flavanol.

\”In their protection of body cells, the antioxidants transfer free radicals that develop on the walls of blood vessels and can cause cancer, aging and atherosclerosis,\” Rast says. \”It is known that the antioxidant concentration is higher in dark chocolate than in food like grapes, nuts and green tea.\”

Dark chocolate has better antioxidant properties as well. Antioxidants are compounds that help neutralize free radicals and protect the body against their destructive effects, which means that it can protect the heart and arteries from oxidative damage, similar to the rust that develops on metal over time.

A standard serving of dark chocolate (40 grams) provides more antioxidant power than the standard servings of many other well-known antioxidant-containing foods, including blueberries, walnuts and raisins.

Scientists are still investigating how antioxidant values in foods relate to antioxidant activity in the body, and more research needs to be done to better understand how the body absorbs and uses these antioxidants.

Consumers, when choosing dark chocolate in shops, can first judge from the look. High-quality chocolate usually has a shiny and smooth surface. Secondly, taste is the key. An authentic dark chocolate brings a wonderful feeling as it melts in the mouth. Chewing poor quality chocolate is like chewing gum.

Like everything too much is not good. While a little dark chocolate is good, a lot is not better. Chocolate is loaded with calories and should be enjoyed in moderation. Remember that a balanced diet – and plenty of exercise – is still the key to a good health.

(Shanghai Daily March 24, 2009)

With the end of the plum rains, Shanghai is entering the hot dog days and it\’s time to enhance your yin or internal cold energy. That doesn\’t mean a lot of cold food and frosty drinks – too much can upset the digestive system.

Though summer calls for ice cream and iced drinks, be careful of eating too much that\’s too chilly.

Traditional Chinese medicine recommends \”cold\” energy foods such as pearl barley, white gourd, white turnips, lettuce, green beans, watermelon, cucumber, seaweed, lotus root, sugar cane, bananas, apples, mandarin oranges, bamboo shoots, tea (hot tea is cooling), yogurt, and many other foods.

Summer in Shanghai is hot and damp and our bodies also heat up. When there\’s too much internal heat and damp, they become pathogenic energies that can cause illness.

The stomach and spleen (the digestive system) become especially vulnerable.

Too much icy foods, ice cream and cold drinks can cause diarrhea and indigestion. People with ulcers, gastritis and stomach conditions should be careful.

Respiratory patients also should avoid too much cold food and drink that can aggravate their condition – cold causes blood vessels in the throat to constrict. A weak throat is vulnerable to invasion by pathogenic energies.

Some people lose their appetite in hot weather. Iced drinks won\’t bring it back – they contain too much sugar and cream.

Icy foods and drink after a meal are not healthful. After we eat, blood flows to the digestive system, but cold food and drink will make the blood vessels contract. That lessens the amount of blood for digestion.

Ice cream and cold drinks also speed up the gastrointestinal tract, so organs cannot properly absorb nutrition.

Think of other desserts, cakes, custards, fruits.

TCM recommends hot or warm drinks, even in summer, for people with digestive problems as they can help balance energy in the stomach. The ideal is tea around 30-32 degrees Celsius, close to body temperature. Even healthy people should not overindulge in icy food and drink, especially on an empty stomach.

\”Cold\” (yin) foods can help you get through the long, hot, damp summer. Too much hot yang energy within makes people feel irritable as well as hot.

Green beans, watermelon, cucumbers, and asparagus (among many foods) can help dispel excessive internal heat while pearl barley, white gourd, celery, and shepherd\’s purse are effective in dispelling dampness.

Damp-dispelling foods can also help in weight loss, so can \”cold\” drinks like green tea, chrysanthemum tea, barley tea and jue ming zi (semen cassiae) tea.

\”Cold\” foods:

Pearl barley, regular barley, white turnips, white gourd, wolfberry leaves, ju hua cai (leaves of chrysanthemum nankingese, an edible herb), green beans, watermelon, dragon fruit, star fruit, kiwi fruit, shan zhu (mangosteen) and strawberries.

Chrysanthemum nankingese leaves and egg soup

Ingredients: Chrysanthemum nankingese (100g), one egg, sesame oil and salt.

Preparation:

1. Wash vegetables, beat the egg.

2. Make soup with the vegetable and add stirred egg in when it is almost ready.

3. Add salt and sesame oil to taste.

Function: Dispels internal heat and cools blood, may help relieve high blood pressure, constipation and headache, and stimulate appetite.

White gourd and dried shrimp soup

Ingredients: White gourd (100g), dried shrimp (15 pieces), green onions, salt and sesame oil

Preparation:

1. Wash ingredients, chop white gourd and green onion.

2. Make soup with white gourd and dried shrimp.

3. Add green onions, salt and sesame oil to season.

Function: Dispels internal dampness and heat, relieves thirst, acts as diuretic, aids in weight loss.

(Shanghai Daily July 8, 2008)

Feeling blue? Mung beans, lobster, turkey, asparagus, sunflower seeds, cottage cheese, pineapple, tofu, spinach and bananas could lift your spirits.

A diet high in tryptophan – an amino acid converted by the body into the feel-good chemical serotonin – can improve mood and wellbeing, pediatrician and natural health expert Caroline Longmore said.

The body cannot produce tryptophan so unless we get enough through our diets, we may suffer a deficiency, leading to low serotonin levels which are associated with mood disorders, anxiety, cravings and irritable bowel syndrome (IBS).

\”Following a diet which contains foods rich in naturally occurring serotonin will improve your mood, leaving you energised and in a state of harmony and wellbeing,\” Dr Longmore said.

Mental health experts say while the theory behind tryptophans for improving mood is solid, its use by depressed patients has a chequered history in Australia.

Gordon Parker, from the Black Dog Institute, said tryptophan supplements were widely used before the 1990s but after a number of patients suffered serious side effects from a contaminated batch, they were temporarily taken off the market.

Professor Parker said while some patients strongly believed such supplements were beneficial, scientific evidence was lacking.

\”I would say it\’s something that can be useful for some people but the quality control varies enormously,\” he said.

In her ebook The Serotonin Secret, Dr Longmore claims the best way to get optimum tryptophan levels is through a carefully devised eating plan. She rates dozens of foods for their levels of tryptophan.

Written with Australian-trained medical scientist and naturopath Katrin Hempel, the book has 50 recipes designed to solve serotonin imbalance without drugs. The concept works on the same principle as selective serotonin re-uptake inhibitors (SSRIs), such as popular antidepressant Prozac.

Britain\’s Food and Mood Project recommends eating chicken, sardines, turkey, salmon, fresh tuna, nuts and seeds to boost serotonin levels.

But Associate Professor Michael Baigent, clinical adviser to Beyondblue, said there was only low-level evidence to suggest tryptophans have a medical effect.

(China Daily/Agencies May 16,2008)