Delicious with cereal, fantastic for creamy, sweet smoothies, and perfect on their own: bananas are Australia’s favourite fruit. About 90% of Aussie households buy bananas on a regular basis, enjoying the tropical taste and natural energy boost for which the banana is so well-known.

Recently, however, there’s been a lot of talk about bananas and anti-inflammatory effects. Can the humble banana help to fight inflammation in the body? In this article, we’ll peel back the layers and get to the answer.

There is evidence to suggest that bananas help with inflammation

Some studies have shown that bananas can help to fight inflammation in the body.

One trial, in particular, showed that bananas may have impressive results as an anti-inflammatory food. In 2018, Appalachian State University conducted a trial which brought in 20 cyclists and tested their blood before and after exercise. The cyclists drank plain water, water with sugar or water with carbohydrates from two types of bananas. Researchers found that not only did both types of bananas reduce inflammation, they also had an antioxidant effect, which helped keep immune cells functioning optimally.

Could bananas be as effective as ibuprofen in fighting inflammation?

The incredible thing about this study is that researchers found that bananas target the same enzymes as ibuprofen to fight inflammation. The study focused on the effects of bananas on the enzyme COX-2 mRNA. Banana metabolites, or the products of metabolism, seem to limit the expression of COX-2 mRNA, the same enzyme targeted by ibuprofen. This, in turn, helps to fight inflammation.

Other foods to include in your diet in order to reduce inflammation
While bananas may help you to limit inflammation, they should be eaten alongside other anti-inflammatory foods if you want the best chance of reducing pain. Some of the best anti-inflammatory foods include:

• Fish
  Fish that is rich in omega 3 fatty acids, like salmon, tuna, sardines and mackerel, reduces inflammation and protects against several autoimmune diseases such as rheumatoid arthritis.
• Turmeric
  Packed with the active ingredient of curcumin, turmeric can help with inflammation of many areas of the body.
• Green, leafy vegetables
  Green, leafy veggies such as spinach, kale and collards are some of the most effective foods in reducing inflammation. These foods are excellent for digestion and possess antioxidant qualities.
• Berries
  Blueberries, in particular, are known for their superfood status and most berries have anti-oxidants called anthocyanins which are proven to reduce inflammation and fight against inflammatory diseases.

To learn more about anti-inflammatory diets and seek advice that’s tailored to you, contact Melbourne’s best naturopath – Luke Clarke. Luke is a functional medicine practitioner and naturopath who has treated and advised many people suffering from different types of inflammation. Combining science and naturopathic philosophies, Luke Clarke cares about your health and works alongside you to improve it. Contact Luke Clarke for a free, 10-minute consultation.

Irritable Bowel Syndrome (IBS) is, sadly, an incredibly common condition in Australia. According to the Victorian Government’s Better Health Channel, around one in five Australians experience the unpleasant symptoms of IBS.

There’s no wonder why naturopaths like Luke Clarke constantly receive queries about treating IBS. Something that’s commonly asked is whether an anti-inflammatory diet can help treat IBS. Let’s take a look!

Anti-inflammatory diets can certainly help IBS

Anti-inflammatory diets have been proven to help treat IBS. Inflammatory foods, such as FODMAPs, are often linked with increased symptoms of IBS. When you go on an anti-inflammatory diet like a low-FODMAP diet, you cut out foods that contribute to inflammation in the body.

Low-FODMAP diet

Many anti-inflammatory foods are also low-FODMAP foods. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols which are all carbs that your small intestine may have trouble digesting. When you remove FODMAPs from your diet and replace them with anti-inflammatory foods, there’s a high chance that your IBS symptoms will reduce drastically.

What are some anti-inflammatory foods to help IBS?

Here are some of the best foods to incorporate in your diet if you’re wanting to treat IBS naturally:

• Fish
  Fish plays an important part in an anti-inflammatory diet. Fish that is rich in omega 3 fatty acids, like salmon, tuna, sardines and mackerel, reduces inflammation and protects against several autoimmune diseases such as rheumatoid arthritis.
• Turmeric
  For many centuries, turmeric has been used as an anti-inflammatory food. Packed with the active ingredient of curcumin, turmeric can help with inflammation of many areas of the body.
• Green, leafy vegetables
  Green, leafy veggies such as spinach, kale and collards are one of the best foods you can include in your diet if you suffer from an autoimmune disease. These foods are excellent for digestion, they possess antioxidant qualities and they can help fight inflammation. They’re also delicious in a variety of ways – from smoothies, to salads, to sandwiches.
• Berries
  Berries are also on the good-to-go list for anti-inflammatory diets. Blueberries, in particular, are known for their superfood status and most berries have anti-oxidants called anthocyanins which are proven to reduce inflammation and fight against inflammatory diseases.

Diets tailored to IBS sufferers

Naturopaths like Luke Clarke treat IBS sufferers regularly. If you want a detailed, tailored diet plan to help treat IBS, arrange an appointment with Luke Clarke and start the route to pain-free living today.

Luke Clarke is a functional medicine practitioner and naturopath in Melbourne who has treated and advised many people in your position, who suffer from digestive issues. Combining science and naturopathic philosophies, Luke Clarke cares about your health and works alongside you to improve it. Contact Luke Clarke for a free, 10-minute consultation.

When it comes to healing your body naturally, food can certainly be medicine. Or, it can have the opposite effect and exacerbate issues within the body. This idea is what the low-FODMAP diet aims to address.

If you’re suffering from Irritable Bowel Syndrome (IBS) or Small Intestinal Bacterial Overgrowth (SIBO), then going on a low-FODMAP diet could work wonders. In this post, we’ll explain the different effects that a low-FODMAP diet can have on your body.

What does FODMAP mean?

But first, let’s explain ‘FODMAP’ itself. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are short-chain carbohydrates which your small intestine may have trouble digesting. Some people experience a range of gut distress after eating these carbs, including diarrhoea, constipation, stomach cramps, bloating and flatulence.

What does a low-FODMAP diet involve?

The low-FODMAP diet is a temporary eating plan which aims to restrict and eliminate FODMAP carbs. A low-FODMAP diet is a discovery process to determine which foods aggravate your digestion and which foods don’t.

The low-FODMAP diet consists of three steps:

1. Stop eating high-FODMAP foods and replace them with low-FODMAP foods
2. Then, introduce them back into your diet and note which ones give you gut problems
3. Once you’ve identified the problematic foods, you can cut them out or limit them in your diet

What happens to your body when going on a low-FODMAP diet?

Like most discovery process diets, the low-FODMAP diet aims to cut out foods that commonly cause indigestion issues, and then reintroduce them, step-by-step.

You might find that your IBS or SIBO symptoms drastically reduce after a matter of days or weeks. Then, you’ll slowly reintroduce a couple of FODMAP foods and monitor your symptoms. This could result in identifying the certain foods that aggravate your digestive system, or you could still be feeling quite OK. Step by step, you’ll reintroduce FODMAPs into your diet to see which foods cause your symptoms to flare up.

What happens if the diet has no effect?

There’s a possibility that the low-FODMAP diet won’t alleviate your symptoms. If this is the case, then we’ve still discovered something: that FODMAPs aren’t what’s causing your irritated bowel. Your naturopath will then suggest alternative route to achieving normal, pain-free bowel function.

If you suffer from IBS or SIBO, don’t hesitate to contact Luke Clarke today. Luke Clarke is a functional medicine practitioner and naturopath in Melbourne who has treated and advised many people in your position, who suffer from digestive issues. Combining science and naturopathic philosophies, Luke Clarke cares about your health and works alongside you to improve it. Contact Luke Clarke for a 10-minute free consultation.

Hello Everyone,

Time for a quick break, recharge and reset..

I will be away from from Friday 1st April to Monday 11th April..

I will have limited access to emails or phone calls, however I will reply in a timely manner on my return.

If I can be of assistance with health questions, product supplies and appointments, please let me know before the 1st April.

Kind Regards

Luke Clarke

Naturopath: Functional Medicine Practitioner