Tanya Dutt

7 Home Ingredients That Instantly Help To Rid Of Indigestion

<span><a href="https://www.healthandme.com/health/indigestion">Indigestion</a></span>, or dyspepsia, is a common condition many people experience after eating or drinking. While your favorite foods may tantalize your taste buds, indulging too quickly or in excess can bring discomfort. Symptoms like bloating, nausea, <span>gas</span>, burping, or a burning sensation in your upper stomach can make you feel uneasy. It is not a disease but a symptom of some underlying gastrointestinal issues, such as ulcers, gastritis, or acid reflux.

Instead of rushing to purchase over-the-counter antacids, you may be amazed at how much natural remedies and small lifestyle changes can alleviate. This article explores ways that are effective in controlling indigestion and dives deeper into some lesser-known tips to keep your digestive system healthy. What Is Indigestion?

Indigestion means feeling uncomfortable or pain inside the upper part of the abdomen shortly after eating. While there are times that indigestion is just normal; continuous symptoms might indicate further illness.

<h4>Some common things which trigger this kind of sensation are:</h4>

- Medication like non-steroidal anti-inflammatory drug

- Discomfort or feeling fullness following consumption

The following are some of the natural remedies to help cure indigestion using common kitchen ingredients: 

Apple cider vinegar is one of the popular remedies for digestive issues. It is believed to boost the production of stomach acid, thus helping in digestion.

<strong>How to Use: </strong>Take 1-2 teaspoons of raw, unpasteurized ACV in a glass of water and consume it 30 minutes before meals. 

<strong>Caution:</strong> Avoid excessive intake as it may cause erosion of teeth or throat irritation. 

Fennel seeds are highly rich in antispasmodic properties and can relieve gastrointestinal issues such as cramping, bloating, and nausea.

<strong>How to Use:</strong> Boil ½ teaspoon of crushed fennel seeds in water for 10 minutes to prepare tea. Alternatively, chew fennel seeds post-meal for relief. 

<strong>Caution:</strong> Overuse may lead to nausea or sensitivity to sunlight. 

Baking soda neutralizes excess stomach acid, offering quick relief from indigestion and bloating.

<strong>How to Use:</strong> Dissolve ½ teaspoon of baking soda in 4 ounces of water and drink it within two hours of a meal. Limit usage as this may disrupt your body's natural pH balance.

Ginger balances stomach acid levels and reduces inflammation, thus a great remedy for low and high stomach acid causing indigestion.

<strong>How to Use:</strong> Put slices of fresh ginger into the water and boil; serve with honey or lemon according to taste. 

There is a lot of attention lately on the calming properties of this drink, which also tends to reduce inflammation in the gastro-intestinal tract. 

<strong>How to Use: </strong>Steep in boiling water one or two tea-bags of chamomile tea; drink at ease as needed for relief.

<strong>Caution:</strong> Check with a doctor if you are taking blood thinners, since chamomile may cause interaction with the latter. 

Licorice root calms spasm of muscles and irritation in the gut, thus helping symptoms of GERD and gastritis.

<strong>How to Use:</strong> Chew or make into tea for symptomatic relief.

A staple in Indian homes, carom seeds are a Ayurvedic remedy that is loaded with thymol for improved digestion and reduction in bloating. 

<strong>How to Use: </strong>Chew on small amounts of carom seeds post meal or brew them into a tea for quick relief. 

<h2>Lifestyle Changes for Long Term Relief</h2>

In addition to the above remedies, consider adopting some lifestyle changes to prevent the recurrence of indigestion frequently:

1. Eat Smaller Meals: Large meals can overwhelm your digestive system. Opt for smaller, more frequent portions. 

2. Avoid Trigger Foods: Identify and limit foods that commonly cause discomfort, such as spicy or high-fat dishes. 

3. Stay Hydrated: Drink water throughout the day to aid digestion. 

4. Manage Stress: High stress levels can exacerbate indigestion. Practices like yoga or meditation may help.

5. Do Not Lie Down Within Two Hours After Meal: Allow enough time to allow for good digestion; be upright after meals.

<h2>Gut-Brain Axis Role in Indigestion</h2>

This is the unexplored link between the gut and brain with indigestion. Gut and brain connect by a system of nerves, hormones, and signals. Whenever these nerves and hormones are influenced by stress or anxiety due to an emotional reason, gastrointestinal discomfort develops.

<h2>How to Utilize the Gut-Brain Connection for Optimal Digestion</h2>

- Eat mindfully: Concentrate on the food, chew properly, and avoid any other stimuli at the time of consumption. It is simple but really beneficial for optimal digestion.

- Yogurt, kefir, and fermented foods ensure the preservation of a good gut microbiome.

- Cognitive Behavioral Therapy (CBT): If stress-induced indigestion is a chronic problem, consider CBT to manage anxiety and improve your overall well-being.

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Indigestion, or dyspepsia, is a common condition many people experience after eating or drinking. While your favorite foods may tantalize your taste buds, indulging too quickly or in excess can bring discomfort. Symptoms like bloating, nausea, gas, burping, or a burning sensation in your upper stomach can make you feel uneasy. It is not a disease but a symptom of some underlying gastrointestinal issues, such as ulcers, gastritis, or acid reflux.Instead of rushing to purchase over-the-counter antacids, you may be amazed at how much natural remedies and small lifestyle changes can alleviate. This article explores ways that are effective in controlling indigestion and dives deeper into some lesser-known tips to keep your digestive system healthy. What Is Indigestion?Indigestion means feeling uncomfortable or pain inside the upper part of the abdomen shortly after eating. While there are times that indigestion is just normal; continuous symptoms might indicate further illness.Some common things which trigger this kind of sensation are:- Rush eating- Consuming large food portions- Fatty foods- Spicy food- Stress or anxiety condition- Medication like non-steroidal anti-inflammatory drugSymptoms of Indigestion- Discomfort or feeling fullness following consumption- Upper stomach burning sensation - Bloating - Burping or gas - NauseaQuick and Easy Home RemediesThe following are some of the natural remedies to help cure indigestion using common kitchen ingredients: 1. Apple Cider VinegarApple cider vinegar is one of the popular remedies for digestive issues. It is believed to boost the production of stomach acid, thus helping in digestion.How to Use: Take 1-2 teaspoons of raw, unpasteurized ACV in a glass of water and consume it 30 minutes before meals. Caution: Avoid excessive intake as it may cause erosion of teeth or throat irritation. 2. Fennel SeedsFennel seeds are highly rich in antispasmodic properties and can relieve gastrointestinal issues such as cramping, bloating, and nausea.How to Use: Boil ½ teaspoon of crushed fennel seeds in water for 10 minutes to prepare tea. Alternatively, chew fennel seeds post-meal for relief. Caution: Overuse may lead to nausea or sensitivity to sunlight. 3. Baking Soda Baking soda neutralizes excess stomach acid, offering quick relief from indigestion and bloating.How to Use: Dissolve ½ teaspoon of baking soda in 4 ounces of water and drink it within two hours of a meal. Limit usage as this may disrupt your body's natural pH balance.4. GingerGinger balances stomach acid levels and reduces inflammation, thus a great remedy for low and high stomach acid causing indigestion.How to Use: Put slices of fresh ginger into the water and boil; serve with honey or lemon according to taste. 5. Chamomile TeaThere is a lot of attention lately on the calming properties of this drink, which also tends to reduce inflammation in the gastro-intestinal tract. How to Use: Steep in boiling water one or two tea-bags of chamomile tea; drink at ease as needed for relief.Caution: Check with a doctor if you are taking blood thinners, since chamomile may cause interaction with the latter. 6. Licorice RootLicorice root calms spasm of muscles and irritation in the gut, thus helping symptoms of GERD and gastritis.How to Use: Chew or make into tea for symptomatic relief.7. Carom SeedsA staple in Indian homes, carom seeds are a Ayurvedic remedy that is loaded with thymol for improved digestion and reduction in bloating. How to Use: Chew on small amounts of carom seeds post meal or brew them into a tea for quick relief. Lifestyle Changes for Long Term ReliefIn addition to the above remedies, consider adopting some lifestyle changes to prevent the recurrence of indigestion frequently:1. Eat Smaller Meals: Large meals can overwhelm your digestive system. Opt for smaller, more frequent portions. 2. Avoid Trigger Foods: Identify and limit foods that commonly cause discomfort, such as spicy or high-fat dishes. 3. Stay Hydrated: Drink water throughout the day to aid digestion. 4. Manage Stress: High stress levels can exacerbate indigestion. Practices like yoga or meditation may help.5. Do Not Lie Down Within Two Hours After Meal: Allow enough time to allow for good digestion; be upright after meals.Gut-Brain Axis Role in IndigestionThis is the unexplored link between the gut and brain with indigestion. Gut and brain connect by a system of nerves, hormones, and signals. Whenever these nerves and hormones are influenced by stress or anxiety due to an emotional reason, gastrointestinal discomfort develops.How to Utilize the Gut-Brain Connection for Optimal Digestion- Eat mindfully: Concentrate on the food, chew properly, and avoid any other stimuli at the time of consumption. It is simple but really beneficial for optimal digestion. - Yogurt, kefir, and fermented foods ensure the preservation of a good gut microbiome.- Cognitive Behavioral Therapy (CBT): If stress-induced indigestion is a chronic problem, consider CBT to manage anxiety and improve your overall well-being.

7 home ingredients that instantly help to rid of indigestion

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These Two Herbs Found In Your Kitchen Could Protect Your Brain From Dementia

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Herbs and spices are important parts of our diet. Used to enhance the taste and aroma of the food, these spices can be used in various ways. However, is the incredible taste and strong aroma the only benefits you get from herbs? There are many benefits to them as well, whether it is making our immunity strong, warding off cold or other infections as well as keeping our brain health strong! 

Two herbs you probably have in your kitchen, rosemary and sage, might be surprisingly good for your health. New research published in the journal Antioxidants suggests these everyday plants could help improve your memory and even protect your brain from serious problems like <span>dementia</span>, a condition that affects memory and thinking. 

Research shows that a special substance found in both rosemary and sage, called carnosic acid, could lower your chance of getting Alzheimer's disease. Carnosic acid is a strong "antioxidant" (which fights off harmful things in your body) and "anti-inflammatory" (which reduces swelling and irritation). This means it helps protect your brain cells from damage, like the kind of damage that leads to Alzheimer's. 

<h2>New Hope for Alzheimer's Treatment </h2>

In a recent study published in the journal Antioxidants, scientists created a new, more stable version of carnosic acid called diAcCA. Early tests in labs showed that this new compound helped improve memory, increased the number of connections between brain cells, and reduced harmful proteins (like amyloid-beta and tau) that are linked to Alzheimer's disease. 

Scientists are hopeful that they can soon test diAcCA on humans. What's especially exciting is that diAcCA only becomes active in parts of the brain that are inflamed (swollen), which could mean fewer side effects. So far, studies in mice have shown no signs of harm and big improvements in how their brains work. Researchers also believe diAcCA might help treat other conditions that involve inflammation, such as type 2 diabetes, heart problems, and Parkinson's disease. 

Besides carnosic acid, rosemary and sage contain another helpful substance called 1,8-cineole. This compound helps stop the breakdown of acetylcholine, which is a brain chemical that is very important for learning and memory. By protecting acetylcholine, rosemary might help keep our brains sharp as we get older. Plus, rosemary is full of antioxidants that protect brain cells from damage caused by something called "oxidative stress," which is a big reason why our thinking skills can decline. 

Even just smelling rosemary might help your memory! A 2016 study from Northumbria University found that people who were in a room that smelled like rosemary had better memory. In this study, older adults in a rosemary-scented room did much better on memory tests compared to those in a room with no smell, scoring 15% higher. They also felt more awake. 

<h2>General <span rel="noindex">Tips for Dementia Prevention</span> </h2>

The NHS (National Health Service) in the UK gives general advice on how to lower your risk of dementia: 

<ul><li>Eat a healthy, balanced diet with lots of fruits, vegetables, and whole grains.</li><li>Get at least 150 minutes of exercise (about 2.5 hours) every week. This means doing things like brisk walking, cycling, or swimming.</li><li>Keep a healthy weight.</li><li>Stop smoking if you do.</li><li>Cut back on alcohol.</li><li>Keep your blood pressure at a healthy level.</li><li>Stay socially active, meaning keep connecting with friends and family.</li></ul>

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Herbs and spices are important parts of our diet. Used to enhance the taste and aroma of the food, these spices can be used in various ways. However, is the incredible taste and strong aroma the only benefits you get from herbs? There are many benefits to them as well, whether it is making our immunity strong, warding off cold or other infections as well as keeping our brain health strong! Two herbs you probably have in your kitchen, rosemary and sage, might be surprisingly good for your health. New research published in the journal Antioxidants suggests these everyday plants could help improve your memory and even protect your brain from serious problems like dementia, a condition that affects memory and thinking. Power of Carnosic Acid Research shows that a special substance found in both rosemary and sage, called carnosic acid, could lower your chance of getting Alzheimer's disease. Carnosic acid is a strong "antioxidant" (which fights off harmful things in your body) and "anti-inflammatory" (which reduces swelling and irritation). This means it helps protect your brain cells from damage, like the kind of damage that leads to Alzheimer's. New Hope for Alzheimer's Treatment In a recent study published in the journal Antioxidants, scientists created a new, more stable version of carnosic acid called diAcCA. Early tests in labs showed that this new compound helped improve memory, increased the number of connections between brain cells, and reduced harmful proteins (like amyloid-beta and tau) that are linked to Alzheimer's disease. Scientists are hopeful that they can soon test diAcCA on humans. What's especially exciting is that diAcCA only becomes active in parts of the brain that are inflamed (swollen), which could mean fewer side effects. So far, studies in mice have shown no signs of harm and big improvements in how their brains work. Researchers also believe diAcCA might help treat other conditions that involve inflammation, such as type 2 diabetes, heart problems, and Parkinson's disease. Other Brain-Boosting Compounds Besides carnosic acid, rosemary and sage contain another helpful substance called 1,8-cineole. This compound helps stop the breakdown of acetylcholine, which is a brain chemical that is very important for learning and memory. By protecting acetylcholine, rosemary might help keep our brains sharp as we get older. Plus, rosemary is full of antioxidants that protect brain cells from damage caused by something called "oxidative stress," which is a big reason why our thinking skills can decline. Even just smelling rosemary might help your memory! A 2016 study from Northumbria University found that people who were in a room that smelled like rosemary had better memory. In this study, older adults in a rosemary-scented room did much better on memory tests compared to those in a room with no smell, scoring 15% higher. They also felt more awake. General Tips for Dementia Prevention The NHS (National Health Service) in the UK gives general advice on how to lower your risk of dementia: Eat a healthy, balanced diet with lots of fruits, vegetables, and whole grains.Get at least 150 minutes of exercise (about 2.5 hours) every week. This means doing things like brisk walking, cycling, or swimming.Keep a healthy weight.Stop smoking if you do.Cut back on alcohol.Keep your blood pressure at a healthy level.Stay socially active, meaning keep connecting with friends and family.

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The food one eats, plays a very important role in helping us control our <span>cholesterol</span>. While one may be able to keep things under control by exercising, without fixing your food habits, it will be difficult to sustain for a longer period of time. 

Doctor Sood, M.D, known on social media for health advice, recently shared a list of seven foods that can help reduce cholesterol levels. The good news is these foods are easy to add to any meal, whether it's breakfast, lunch, dinner, or even just a snack, making them simple to include in your daily eating habits.

<h2>Top <span rel="noindex">Foods for Cholesterol Management</span> </h2>

There are many studies that back Dr. Sood’s suggested diet additions. Here are the foods recommended to help lower cholesterol: 

Avocados can help lower bad cholesterol. They contain healthy fats, fiber, and plant compounds. A 2023 study published in Cureus showed that eating avocados can reduce overall cholesterol and "bad" LDL cholesterol, supporting a healthier heart. They're a great addition to a low-fat diet. 

Almonds are good for your heart and can lower "bad" LDL cholesterol. They're low in unhealthy fats but rich in good fats, fiber, and plant protein. A 2011 study published in Nutrition Reviews found that almonds contain special nutrients that help reduce cholesterol absorption and boost its removal from the body. 

Eating soy protein can help lower "bad" LDL cholesterol. A 2019 study in The Journal of Nutrition found that having about 25 grams of soy protein daily for six weeks lowered LDL levels by 3-4%. You can get soy from foods like tofu, soy milk, and veggie burgers. 

Berries are excellent for lowering cholesterol. They are packed with fiber and have no cholesterol or unhealthy saturated fat. According to Mass General Brigham, eating whole fruits, especially berries, helps you feel full and provides important nutrients for heart health. Avoid fruit juices, as they lack the beneficial fiber. 

Eating salmon twice a week can help lower "bad" LDL cholesterol. It's a cold-water fish rich in healthy omega-3 fats, which are good for your heart. As explained by Harvard Health Publishing, choosing salmon instead of meat high in saturated fat is a beneficial dietary swap for managing cholesterol. 

Eating about one and a half cups of cooked oatmeal each day is suggested to help lower cholesterol. While many things can affect how well oatmeal works, some experts note that you might start seeing results from dietary changes in as little as two to four weeks. Beyond its health benefits, oatmeal can also be quite tasty. 

Olive oil is incredibly versatile and can be used in many ways, like dipping bread, drizzling over salads, or for cooking. Extra virgin olive oil is particularly beneficial because it's rich in polyphenols, which are plant-based compounds known for various health advantages. 

It also contains oleic acid, which can help reduce inflammation, improve memory, and lower blood pressure. Recent research combining 30 studies showed that having olive oil daily lowered levels of certain inflammation markers in the body. Many find the flavor of olive oil enjoyable, making it a "win-win" for both taste and heart health. 

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The food one eats, plays a very important role in helping us control our cholesterol. While one may be able to keep things under control by exercising, without fixing your food habits, it will be difficult to sustain for a longer period of time. Doctor Sood, M.D, known on social media for health advice, recently shared a list of seven foods that can help reduce cholesterol levels. The good news is these foods are easy to add to any meal, whether it's breakfast, lunch, dinner, or even just a snack, making them simple to include in your daily eating habits. Top Foods for Cholesterol Management There are many studies that back Dr. Sood’s suggested diet additions. Here are the foods recommended to help lower cholesterol: AvocadoAvocados can help lower bad cholesterol. They contain healthy fats, fiber, and plant compounds. A 2023 study published in Cureus showed that eating avocados can reduce overall cholesterol and "bad" LDL cholesterol, supporting a healthier heart. They're a great addition to a low-fat diet. AlmondsAlmonds are good for your heart and can lower "bad" LDL cholesterol. They're low in unhealthy fats but rich in good fats, fiber, and plant protein. A 2011 study published in Nutrition Reviews found that almonds contain special nutrients that help reduce cholesterol absorption and boost its removal from the body. SoyEating soy protein can help lower "bad" LDL cholesterol. A 2019 study in The Journal of Nutrition found that having about 25 grams of soy protein daily for six weeks lowered LDL levels by 3-4%. You can get soy from foods like tofu, soy milk, and veggie burgers. Berries Berries are excellent for lowering cholesterol. They are packed with fiber and have no cholesterol or unhealthy saturated fat. According to Mass General Brigham, eating whole fruits, especially berries, helps you feel full and provides important nutrients for heart health. Avoid fruit juices, as they lack the beneficial fiber. Salmon Eating salmon twice a week can help lower "bad" LDL cholesterol. It's a cold-water fish rich in healthy omega-3 fats, which are good for your heart. As explained by Harvard Health Publishing, choosing salmon instead of meat high in saturated fat is a beneficial dietary swap for managing cholesterol. Oatmeal Eating about one and a half cups of cooked oatmeal each day is suggested to help lower cholesterol. While many things can affect how well oatmeal works, some experts note that you might start seeing results from dietary changes in as little as two to four weeks. Beyond its health benefits, oatmeal can also be quite tasty. Olive Oil Olive oil is incredibly versatile and can be used in many ways, like dipping bread, drizzling over salads, or for cooking. Extra virgin olive oil is particularly beneficial because it's rich in polyphenols, which are plant-based compounds known for various health advantages. It also contains oleic acid, which can help reduce inflammation, improve memory, and lower blood pressure. Recent research combining 30 studies showed that having olive oil daily lowered levels of certain inflammation markers in the body. Many find the flavor of olive oil enjoyable, making it a "win-win" for both taste and heart health. 

Are Kids’ Breakfast Cereals Turning Into Junk Food? Shocking New Study Says Yes

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If cereal is your go-to breakfast choice for your kids — quick, easy and "whole grain" or "vitamin-fortified" — you may want to take a closer look at the nutrition label. A new study has revealed that American children's breakfast cereals have quietly changed for the worse in the past decade, becoming sweeter, saltier, and less nutritious in such key nutrients as protein and fiber.

Breakfast has always been seen as the most essential meal of the day most particularly, for children. Yet what if the most ubiquitous option among kids' breakfasts is silently worsening for their wellbeing?

That’s the troubling reality revealed by a new study published in JAMA Network Open, which found that children's breakfast cereals in the US have become significantly less nutritious over the past decade. As more American families rely on ready-to-eat cereals to start the day, the findings raise red flags about rising sugar, sodium, and fat levels and what this might mean for children’s long-term health.

Approximately one-third of children between the ages of 5 and 12 consume cereal daily, states the US Department of Agriculture. Convenient, varied, and frequently featuring children's cartoon characters on the box, cereal has been a staple on the American breakfast plate for many years. But according to the newest research, the cereals that target children are changing in a manner that works against their nutritional qualities.

Between 2010 and 2023, scientists examined the nutritional make-up of over 1,200 new cereals or rebranded cereals marketed directly to children. The evidence is clear, there has been a consistent rise in ingredients proven to do damage to children's health if eaten excessively. Fat rose by 34%, sodium by 32%, and sugar by almost 11% during the 13-year span. At the same time, healthy items such as fiber and protein fell, reflecting a decline in overall nutritional value. 

The per-serving sugar content rose from 10.28 grams in 2010 to 11.40 grams in 2023. That's concerning given that the American Heart Association suggests no more than 25 grams of added sugar daily for kids — which would take the form of a single bowl of cereal and deliver almost half that amount.

<h2>Has Breakfast Cereal Become A Sweetened Snack?</h2>

What is driving this unhealthy trend? The research indicates that cereal makers might be more concerned with taste and marketing than with the nutritional value of their products. Amid a highly competitive food market, flavors and textures designed to capture young buyers' attention — frequently in the form of increased sugar, salt, and fat content — may be taking precedence over nutritional considerations.

That means many cereals are no longer just breakfast options. They’re edging closer to the composition of salty, sugary snacks — and parents may not even realize it.

This is not an isolated problem, either. A 2024 review of infant and toddler foods discovered that 60% did not pass the World Health Organization's nutritional requirements. Together, the statistics show a troubling trend in the formulation of processed foods for children.

<h2>Childhood Nutrition and the Long-Term Health Risks</h2>

The consequences of this trend are alarming. Obesity in children now plagues 1 in 5 children in the US, and nutrition during early childhood can determine the pattern of lifetime health trends.

Eating ultraprocessed foods, which tend to be loaded with added sugar, sodium, and saturated fat, has been associated with a higher risk of obesity, type 2 diabetes, cardiovascular disease, and even premature death. And since cereals tend to be eaten alone without other nutrient-rich foods such as fruits or protein sources, their own nutritional deficiencies are compounded.

As researchers observed in their paper, "These trends suggest a potential prioritization of taste over nutritional quality in product development, contributing to childhood obesity and long-term cardiovascular health risks."

<h2>What Are The Current Dietary Regulations For Kids?</h2>

US cereal makers are not held to any particular standards of nutrition for products sold to children, aside from overall food safety standards. While labeling with words on boxes such as "healthy" does bring some requirements under FDA regulations, there is still plenty of room for substantial vagueness — and loopholes in marketing.

Activists such as Robert F. Kennedy Jr. have made demands for tighter control over synthetic dyes and ultraprocessed foods more recently, in tandem with increased public outcry regarding food safety and nutritional guidelines for children. While Kennedy's overall platform contains some dubious and not-science-based assertions (such as the alleged connection between vaccines and autism), his position regarding enhanced food labeling and restricted unhealthy additives has spurred valuable dialogue.

<h2>What Should Children Eat for Breakfast Instead?</h2>

With the overall nutritional value of most kids' cereals on the decline, what qualifies as a better breakfast option? The general rule is to choose whole foods with combined macronutrients (carbohydrates, proteins, and fats) and key vitamins and minerals.

Some options recommended by nutritionists to create a healthier breakfast for kids are:

Whole-grain toast with nut butter and banana slices: Provides healthy fats, fiber, and slow-digesting carbs to fuel kids and keep them satisfied.

Oatmeal with berries and a sprinkle of chia seeds: High in fiber and antioxidants with natural sweetness and no added sugars.

Greek yogurt with fresh fruit and a sprinkle of granola: High in protein and probiotics for digestive health, with fruits like berries or sliced mango.

Scrambled eggs with spinach and whole-wheat toast: Packed with protein and iron, this meal aids growth and brain function.

Smoothie from milk, spinach, frozen fruit, and oats: A fun and convenient method for including leafy greens, fiber, and natural sugars without additives.

If you’re still reaching for cereal, look for options labeled “100% whole grain,” and check that added sugar content is below 9 grams per serving, as per current recommendations. Pairing cereal with fresh fruit, milk, or yogurt can also help improve the meal’s overall nutritional value.

The breakfast cereal section, once a paradise of child-friendly nutrition, is fast becoming a problem. As the most recent research indicates, most of the children's cereals on the market today are more sugary and less healthy than ever. This pattern fueled by taste and brand name considerations is raising red flags about childhood obesity and chronic disease risk.

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If cereal is your go-to breakfast choice for your kids — quick, easy and "whole grain" or "vitamin-fortified" — you may want to take a closer look at the nutrition label. A new study has revealed that American children's breakfast cereals have quietly changed for the worse in the past decade, becoming sweeter, saltier, and less nutritious in such key nutrients as protein and fiber.Breakfast has always been seen as the most essential meal of the day most particularly, for children. Yet what if the most ubiquitous option among kids' breakfasts is silently worsening for their wellbeing?That’s the troubling reality revealed by a new study published in JAMA Network Open, which found that children's breakfast cereals in the US have become significantly less nutritious over the past decade. As more American families rely on ready-to-eat cereals to start the day, the findings raise red flags about rising sugar, sodium, and fat levels and what this might mean for children’s long-term health.Approximately one-third of children between the ages of 5 and 12 consume cereal daily, states the US Department of Agriculture. Convenient, varied, and frequently featuring children's cartoon characters on the box, cereal has been a staple on the American breakfast plate for many years. But according to the newest research, the cereals that target children are changing in a manner that works against their nutritional qualities.Between 2010 and 2023, scientists examined the nutritional make-up of over 1,200 new cereals or rebranded cereals marketed directly to children. The evidence is clear, there has been a consistent rise in ingredients proven to do damage to children's health if eaten excessively. Fat rose by 34%, sodium by 32%, and sugar by almost 11% during the 13-year span. At the same time, healthy items such as fiber and protein fell, reflecting a decline in overall nutritional value. The per-serving sugar content rose from 10.28 grams in 2010 to 11.40 grams in 2023. That's concerning given that the American Heart Association suggests no more than 25 grams of added sugar daily for kids — which would take the form of a single bowl of cereal and deliver almost half that amount.Has Breakfast Cereal Become A Sweetened Snack?What is driving this unhealthy trend? The research indicates that cereal makers might be more concerned with taste and marketing than with the nutritional value of their products. Amid a highly competitive food market, flavors and textures designed to capture young buyers' attention — frequently in the form of increased sugar, salt, and fat content — may be taking precedence over nutritional considerations.That means many cereals are no longer just breakfast options. They’re edging closer to the composition of salty, sugary snacks — and parents may not even realize it.This is not an isolated problem, either. A 2024 review of infant and toddler foods discovered that 60% did not pass the World Health Organization's nutritional requirements. Together, the statistics show a troubling trend in the formulation of processed foods for children.Childhood Nutrition and the Long-Term Health RisksThe consequences of this trend are alarming. Obesity in children now plagues 1 in 5 children in the US, and nutrition during early childhood can determine the pattern of lifetime health trends.Eating ultraprocessed foods, which tend to be loaded with added sugar, sodium, and saturated fat, has been associated with a higher risk of obesity, type 2 diabetes, cardiovascular disease, and even premature death. And since cereals tend to be eaten alone without other nutrient-rich foods such as fruits or protein sources, their own nutritional deficiencies are compounded.As researchers observed in their paper, "These trends suggest a potential prioritization of taste over nutritional quality in product development, contributing to childhood obesity and long-term cardiovascular health risks."What Are The Current Dietary Regulations For Kids?US cereal makers are not held to any particular standards of nutrition for products sold to children, aside from overall food safety standards. While labeling with words on boxes such as "healthy" does bring some requirements under FDA regulations, there is still plenty of room for substantial vagueness — and loopholes in marketing.Activists such as Robert F. Kennedy Jr. have made demands for tighter control over synthetic dyes and ultraprocessed foods more recently, in tandem with increased public outcry regarding food safety and nutritional guidelines for children. While Kennedy's overall platform contains some dubious and not-science-based assertions (such as the alleged connection between vaccines and autism), his position regarding enhanced food labeling and restricted unhealthy additives has spurred valuable dialogue.What Should Children Eat for Breakfast Instead?With the overall nutritional value of most kids' cereals on the decline, what qualifies as a better breakfast option? The general rule is to choose whole foods with combined macronutrients (carbohydrates, proteins, and fats) and key vitamins and minerals.Some options recommended by nutritionists to create a healthier breakfast for kids are:Whole-grain toast with nut butter and banana slices: Provides healthy fats, fiber, and slow-digesting carbs to fuel kids and keep them satisfied.Oatmeal with berries and a sprinkle of chia seeds: High in fiber and antioxidants with natural sweetness and no added sugars.Greek yogurt with fresh fruit and a sprinkle of granola: High in protein and probiotics for digestive health, with fruits like berries or sliced mango.Scrambled eggs with spinach and whole-wheat toast: Packed with protein and iron, this meal aids growth and brain function.Smoothie from milk, spinach, frozen fruit, and oats: A fun and convenient method for including leafy greens, fiber, and natural sugars without additives.If you’re still reaching for cereal, look for options labeled “100% whole grain,” and check that added sugar content is below 9 grams per serving, as per current recommendations. Pairing cereal with fresh fruit, milk, or yogurt can also help improve the meal’s overall nutritional value.The breakfast cereal section, once a paradise of child-friendly nutrition, is fast becoming a problem. As the most recent research indicates, most of the children's cereals on the market today are more sugary and less healthy than ever. This pattern fueled by taste and brand name considerations is raising red flags about childhood obesity and chronic disease risk.

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