We all learn a little something from social media and thanks to the health and wellness creators who keep putting out valuable content, we are able to catch in the knowledge for free! In such an instance Nutritionist Cory Rodriguez with 3.1 million followers on his Instagram posted a video on how can you optimize your morning coffee based on your health.

He has suggested a few additions to your morning coffee that can help you have a healthier life.

Coffee And Cocoa

He suggests that if you add cocoa to your morning coffee, it helps your heart health. As per Harvard Health Publishing, cocoa reduces inflammation associated with heart disease. In a 2010 article published on the same mentions of a randomized trial that involved 42 older women and men at high risk for cardiovascular disease. This was conducted by Spanish researchers, who gave half the participants 40 grams of unsweetened cocoa powder in 16 ounces of skim milk every day, and half of them were given plain skim milk. After one month, the cocoa drinkers had lower levels of adhesion molecules, the proteins that cause white cells and other substances to stick the walls of the arteries. The study was published in November 2009 in the American Journal of Clinical Nutrition.

Coffee And Collagen

Next up, Rodriguez suggests that if you add collagen to your coffee, it helps you achieve a clearer skin. How does it work?

As per a 2022 study published in the journal Dermatology Practical & Conceptual, it was found that both oral and topical collagen supplements improve skin moisture, elasticity, and hydration when orally administered. It also found that collagen reduces the wrinkling and roughness of the skin, the existing studies have not found any side effects.

Coffee And Cinnamon

While Rodriguez suggests that cinnamon helps balance your blood sugar levels. Let us find out the truth in it.

As per a 2019 study in the International Journal of Food Science, 3 to 6 grams of cinnamon consumption was found to affect certain blood parameters of individuals positively. The study also noted that cinnamon is claimed to be a natural insulin stimulant and the agents found in it serve as insulin to keep the blood sugar level stable.

Coffee And Protein Powder

It is not unknown that protein powder helps gain muscle, this is what Rodriguez also points out when he says if you combine these two, you can help your muscle gain.

In fact, Harvard Health Publishing too notes that people, especially older adults may benefit from eating one-and-a-half to two times as much protein as the RDA. It helps boost protein that helps in increasing strength and lean body mass.

Coffee And Mushroom

This might seem like an unusual combo, but if Rodriguez is to be trusted, this combo helps you achieve a better immune system. As per the UCLA Health, mushrooms can decrease the risk of cancer. Its lower sodium intake can also help with maintaining blood pressure. Furthermore, it contains macronutrients like selenium, vitamin D, and vitamin B6, which helps with your immune system as it prevents cell damage, boosts immune functions while reducing inflammation, and helps your body to form red blood cells, proteins and DNA, respectively.

Coffee And Rosemary

He suggests adding rosemary to coffee will boost your brain health. As per the University of Florida, rosemary can increase cognitive function and mood. In fact, researchers from Northumbria University said that this key component of herb is detected in bloodstream as soon as a person breathes in its aroma. Consuming it can further boost brain power by keeping neurotransmitter associated with memory in good working order.

Coffee And Salt

Many coffee roasters also agree with Rodriguez here. When you add salt to your coffee, it can in fact help reduce the perceived bitterness of coffee. The sodium in salt suppresses the taste bug that registers bitterness, making the coffee taste less harsh.

Coffee And L-theanine

If you love coffee, but get jitters, Rodriguez suggests you add L-theanine, as it helps combat jitters. It is because it has the effect of reducing anxiety. As per a 2019 study published in journal Nutrients, when L-theanine was administered on participants of a study for four weeks, they showed a sign of improvement in their cognitive functions, verbal fluency, sleep, and stress-related symptoms, and self-rating depression scale.

Coffee And Bananas

It is not just Rodriguez, but many nutritionists in the past too have suggested that bananas help with workouts. They offer key nutrients which improve exercise performance such as potassium and carbohydrate. A banana along with morning coffee makes a great combo before you hit the gym.

Note: These are just suggestions, before making any changes to your diet, please consult your doctor. It is also recommended to drink coffee without sugar for the most benefit.

On World Digestive Health Day, which is a reminder that a healthy digestive system is the key to overall health and quality life, we spoke to Dr Subhasish Mazumder, who is the senior Director of gastroenterology at Max Super Speciality Hospital, Vaishali. In our conversation, we talked about the growing trend of intermittent fasting and how people can often get it wrong.

Dr Mazumder, in length talked to us about what must we keep in mind while on fast, especially intermittent fasting.

Before we get into it, let's first understand what exactly is intermittent fasting?

Intermittent fasting (IF) has rapidly gained popularity for its potential benefits on weight management, metabolic health, and even longevity. "However, as more people adopt this approach, it’s not uncommon to hear complaints of digestive discomfort—bloating, acidity, headaches, and more—especially in the early stages," says Dr Mazumder.

Here's edited excerpts from the conversation:

Why Do Bloating, Gas, or Acidity Occur During Fasting?

Though IF offers the digestive system a period of rest, paradoxically, some individuals experience symptoms like bloating, gas, or acidity. This can occur for several reasons. Firstly, an empty stomach may lead to a build-up of stomach acid, especially in those predisposed to acid reflux. Secondly, when the body shifts from a fed to a fasted state, changes in gut motility and bacterial activity can cause gas accumulation.

Another factor is what one eats during the eating window. Consuming high-fibre or overly processed meals too quickly after breaking a fast can overwhelm the digestive tract, leading to bloating.

How to ease symptoms:

Here's what Dr Mazumder suggests:

• Stay hydrated with water or herbal teas (peppermint and ginger are particularly soothing).
• Break your fast with a small, easily digestible meal—think fruits or warm bone broth—before transitioning to a larger meal.
• Avoid overeating or rushing meals during the eating window.
• Include probiotics through fermented foods like yoghurt or kefir to support healthy gut flora.

Fasting Headaches: What Causes Them and How to Cope?

Headaches are a common side effect in the early days of intermittent fasting. These are often linked more to blood sugar fluctuations and caffeine withdrawal than digestion. As the body adapts to longer periods without food, glucose levels drop, sometimes triggering headaches. Dehydration can further exacerbate the issue.

Tips to prevent fasting headaches:

Here's what the doctor suggests:

• Ensure you are drinking enough water—sometimes headaches are simply a sign of mild dehydration.
• Consider adjusting caffeine intake gradually if you're cutting down.
• Add a pinch of sea salt to water or consume electrolyte-rich fluids to maintain balance, especially in longer fasts.
• Give your body time to adapt—most people find symptoms ease within the first week or two.

What are the Long-Term Effects of Fasting?

Emerging research indicates that intermittent fasting may have a positive impact on gut health in the long term. Periods of fasting can give the digestive system a break, promoting a process called the "migrating motor complex" (MMC), which sweeps residual food and bacteria through the gut, aiding in regular bowel movements.

Moreover, fasting appears to support microbial diversity, which is essential for a balanced microbiome. This can be particularly beneficial for those with symptoms of irritable bowel syndrome (IBS) or leaky gut, as it may reduce inflammation and support intestinal healing.

That said, outcomes vary among individuals, and the benefits are most notable when combined with a nutrient-dense, fibre-rich diet.

Why do women have a complex relationship with intermittent fasting?

When it comes to women, hormonal fluctuations make the impact of fasting slightly more complex. Some women report irregular cycles, mood swings, or digestive discomfort when adhering to strict fasting schedules. This is often due to the sensitivity of the female hormonal axis to caloric restriction.

Women may benefit from a gentler approach—such as a 12:12 or 14:10 fasting window—and prioritising nourishing, hormone-supportive foods. Listening to one's body is key. If fasting causes fatigue, digestive upset, or menstrual changes, it may be worth adjusting the approach or consulting a healthcare professional.

Protective strategies for women:

• Avoid extended fasting during high-stress periods or intense exercise regimens.
• Ensure adequate intake of healthy fats, protein, and micronutrients.
• Consider fasting only on alternate days or during certain parts of the menstrual cycle.

Are Coffee, Lemon Water, and Herbal Teas Truly Safe During a Fast?

One of the most debated topics in fasting circles is what beverages can be safely consumed without “breaking” the fast or compromising digestive health. From a strict caloric standpoint, black coffee, lemon water, and unsweetened herbal teas typically don’t disrupt fasting. But from a gut health perspective, nuances exist.

Black coffee, though calorie-free, can stimulate acid production and irritate sensitive stomachs, particularly when consumed on an empty stomach. Lemon water is usually gentle and may even aid digestion slightly. Herbal teas—especially those with carminative herbs like fennel, chamomile, or peppermint—can soothe the digestive tract and support fasting.

Doctor's Opinion

• Choose herbal teas if prone to acidity.
• Use lemon water in moderation to freshen the palate and stimulate digestion.
• Limit coffee if it causes heartburn or jitters.

Intermittent fasting holds promise for digestive and overall health, but it’s not a one-size-fits-all solution. Paying attention to how your body responds, supporting your gut with wholesome foods, and adjusting protocols based on your unique needs—especially for women—can help you reap the benefits without the discomfort. Always consider speaking with a healthcare provider before making significant changes to your diet or lifestyle.

Organized by the World Gastroenterology Organisation (WGO), the World Digestive Health Day is celebrated annually on May 29 to raise global awareness about the importance of a healthy digestive system.

This day is also a reminder that a healthy digestive system is essential for overall health and quality of life. This was launched by the World Health Organization (WHO) in 2004 to mark the 45th anniversary of the organization.

As we observe the World Digestive Health Day, we spoke to Dr Ankur Jain, who is a senior consultant and unit head of gastroenterology, hepatology & endoscopy at Max Super Speciality Hospital, Dwarka about how digestive health impacts differently for women and what must be kept in mind to ensure a healthy lifestyle.

Milk, Digestion, PCOS, and Hormones

While in conversation, a question that one cannot look away from when it comes to digestive health is whether dairy consumption is good for your gut. Especially when it comes to women, many studies have provided that women who have PCOS may actually be at an disadvantage if they consume dairy products. While many other studies, including a 1981 published study in the American Journal of Clinical Nutrition highlighted the rates of lactose intolerance in Indians. More and more studies have suggested that South Asians, regardless of their genders are in fact lactose intolerant. In such case, what must be done with dairy consumption?

Dr Jain explains that milk is not inherently harmful, but for some women—especially those with PCOS—it may exacerbate inflammation or hormonal imbalances. Additionally, many South Asian women are lactose intolerant, which can cause bloating, gas, and discomfort. "That said, milk is not the only source of calcium," he says. "Leafy greens like kale and spinach, sesame seeds, tofu, almonds, and fortified plant-based milks (like almond, soy, or oat) are excellent dairy-free alternatives rich in calcium and other vital nutrients."

While he also agrees that lactose intolerance is highly prevalent in South Asia, yet dairy has held a revered place in Indian culture for centuries, especially in the form of fermented products like curd, paneer, and ghee, which are often easier to digest. "Western influence likely reinforced the idea of milk as a daily dietary essential, especially in post-colonial nutrition guidelines. Today, we need a more nuanced view: dairy can be part of a healthy diet if well tolerated, but it's not indispensable," he says.

When asked why women often experience more digestive issues like bloating, constipation or IBS-like symptoms during hormonal changes he says, "hormones like estrogen and progesterone have a direct impact on gut motility and sensitivity. During menstruation or menopause, fluctuations can slow digestion, leading to bloating or constipation. During pregnancy, rising progesterone levels relax the gut, compounding these issues."

So, what can be done? "Staying hydrated, eating fiber-rich foods, engaging in regular movement, and managing stress are all natural ways to support gut health during these times. Herbal teas like peppermint or ginger can also soothe digestive discomfort," he says.

Probiotics - A Buzzword Or More?

Probiotics aren’t a one-size-fits-all solution, the doctor notes. "For women with diagnosed conditions like IBS, recurrent UTIs, or after antibiotic use, probiotics can be beneficial," explains Dr Jain.

However, for otherwise healthy women, he advises for a balanced diet rich in prebiotics—like garlic, onions, and oats—can be just as effective in supporting a healthy microbiome. If choosing a probiotic, look for strains backed by clinical research (like Lactobacillus rhamnosus or Bifidobacterium infantis) and products that guarantee live cultures at the time of consumption.

A Healthy Diet Is The Key

Processed foods high in sugar, refined oils, and preservatives are among the biggest health culprits, notes Dr Jain. "Even frequent use of artificial sweeteners and excessive caffeine can disturb gut flora," he says.

"On the flip side, everyday habits like chewing food slowly, eating meals at regular times, getting enough sleep, and managing stress are often overlooked but incredibly powerful in supporting gut health. Fermented foods like homemade curd or kanji, when well tolerated, can also act as natural probiotics."

Fruits are one of the best additions to one's diet. They are rich in fiber and come in various flavors, some of which are so loved, they are incorporated in popular desserts. If you feel your digestive health declining but are struggling to increase your fiber intake, try adding more raw fruits and vegetables to your meals. When you eat a diet that lacks fiber, you could be at risk for conditions like bloating, weight gain, impacted gut health as well as constipation.

Constipation is a common issue that affects most people at some point in their lives, regardless of age or gender. While about 16 out of 100 people experience it generally, this number jumps to 33 out of 100 for those over 60. Even healthy eaters can face constipation due to factors like medications or other health conditions. So, it's wise for everyone to know quick ways to find relief.

Dried Strawberries & Their Role In Digestive Health

While many foods offer constipation relief, one delicious and unexpected low-carb option is oven-dried strawberries. Dried fruits in general are packed with antioxidants and fiber, which are crucial for keeping your digestive system regular.

According to Johns Hopkins Medicine, many fruits and vegetables, strawberries contain sorbitol and insoluble fiber. Sorbitol doesn't break down during digestion, prompting your body to move it through the colon. Insoluble fiber adds bulk to your stool, helping it pass through your digestive tract more easily. Together, sorbitol and insoluble fiber create a powerful combination for promoting bowel movements.

You might wonder why dried fruit is more effective than fresh. The answer lies in concentrated fiber. When fruit is dried, the water is removed, but the fiber remains. This means that for the same weight, dried fruit contains about 3.5 times more fiber and vitamins than fresh fruit, making it a more potent option for relief.

Healthy Ways To Enjoy Strawberries

Strawberries are not only delicious but also packed with health benefits. While they're often enjoyed with rich creams or sugary toppings, there are many simple and healthy ways to savor these sweet berries. Here are some ways you can incorporate these into your diet, according to the British Heart Foundation.

Fresh Strawberry Scones

Make your scones healthier by adding fresh strawberries for moisture and flavor. Use wholemeal flour for extra fiber. Swap butter for olive or sunflower spread to reduce unhealthy fats. These changes make delicious scones a better treat for you!

Creamy Dip

Enjoy strawberries with a creamy, healthy dip! Just dunk them in low-fat yogurt or fat-free fromage frais. It's a simple way to add a smooth, tangy coating to your sweet strawberries for a delightful and guilt-free snack.

Home-Made Jelly

Create your own yummy strawberry jelly! Use fresh whole or pureed strawberries with gelatin (or a vegetarian option like agar). Follow the gelatin packet for the right amount to set your fruit and juices. It's a fresh, fruity dessert.

With Black Pepper

Try adding a little black pepper to your strawberries. It surprisingly enhances their natural sweetness and adds a touch of spice without needing extra sugar. This simple trick makes the flavor pop in a unique and healthy way.

Au Naturel

Simply enjoy plain, in-season strawberries. They're naturally sweet and flavorful, no heavy cream needed! Try mixing different varieties to discover their amazing range of tastes. Appreciate their pure, delicious goodness, just as they are.