Category: Brianna Manginelli

30 Plant Foods to Transform Your Health

It is no secret that the microorganisms living in our gut play a crucial role in our overall health, influencing everything from our digestion and immune system to our mood and brain function. In fact, there are between 10 and 100 times MORE microbes than human cells in our body, and approximately 70% of our immune system lies within our digestive tract.

Research shows that “diet has the most powerful influence on gut microbial communities in healthy human subjects.” The majority of the Standard American Diet (SAD) is of limited or no benefit to the microbiota in the lower gut.

Since most of the SAD diet consists of refined carbohydrates, it is readily absorbed in the upper part of the GI tract, leaving minimal amounts of minerals, vitamins and other necessary nutrients available for our microbiome.

Constipation is an issue many people struggle with on a daily basis. Part of our treatment approach is to prescribe personalized dietary modifications including a decreased intake of refined carbohydrates and the addition of 30 plant foods weekly. We have noticed that this has changed patients’ microbiome in a beneficial way.

Click Here for Your 30 Plant Food Weekly Tracker

As an example, my patient had been having difficulty with constipation. Her microbiome began to shift after prescribing a decrease in refined carbohydrates and adding 30 plant foods weekly.

The increase in fiber (from the plant food consumption), various phytonutrients feeding the beneficial species residing in her gut and structured water obtained from these plant foods began to “wake up” her digestive system to function the way it was designed.

Keep in mind that increased fiber and plant food consumption is not appropriate for everyone, depending on where they are in their healing journey. Always consult with a health and nutrition specialist for customized treatment if you are experiencing digestive dysfunction.

Below, I’ll explain how and why to incorporate 30+ plant foods into your weekly routine to significantly improve the diversity and health of your microbiome.

Gut and Immune Health

Eating 30 or more plant foods per week provides a variety of phytochemicals, polyphenols and other bioactive compounds that can inhibit the growth of pathogenic bacteria while promoting beneficial bacteria growth, provide anti-inflammatory benefits, improve gut-barrier function, and aid in the production of beneficial metabolites such as butyrate, acetate and propionate to name a few.

Mental Health

In addition to improved digestive and immune health, a healthy microbiome has been linked to improved mental health outcomes, including:

1. Reduced symptoms of depression and anxiety: A study published in the journal Psychosomatic Medicine found that patients with depression had improved symptoms after receiving a fecal microbiota transplant (FMT) (2).

Research published in the journal Neurogastroenterology and Motility found that individuals with irritable bowel syndrome (IBS) experienced reduced anxiety symptoms after receiving FMT (3).

2. Improved cognitive function: A study published in the journal Neurology found that older adults with higher levels of certain gut bacteria had improved cognitive function and reduced risk of dementia (4).

3. Increased production of neurotransmitters: The gut microbiome produces neurotransmitters such as serotonin and dopamine, which are essential for mood regulation.

Five Tips to Build 30+ Plant-Based Foods into Your Diet:

Vegan tacos with baked chickpeas, avocado, sauce and vegetables.

1. Start your day with a savory/plant-rich breakfast: Incorporate leafy greens, cruciferous vegetables, fruits, nuts and seeds into your breakfast routine.

2. Eat various colorful vegetables: Aim for at least 5 servings of different colored vegetables each day. EAT A RAINBOW!

3. SPICE IT UP! Fresh herbs and spices count toward your 30. The more variety of herbs and flavors, the better!

4. Incorporate legumes into your meals, if you tolerate them. Legumes are rich in prebiotic fiber and can be added to soups, salads, and stir-fries.

5. Emphasize eating WHOLE FOODS and plant-rich dishes, which can account for 6+ plant foods in one meal. Think salads topped with legumes/fruits/nuts/seeds, vegetable medley soups with fresh herbs and spices, creative smoothies and stir-fry with fresh herbs and seeds.

The Best Plant Foods to Improve Your Microbiome

Prebiotic-rich foods: Asparagus, bananas and plantains, onions, garlic

Fermented foods: Sauerkraut, kimchi, miso, olives, pickles

Fiber-rich foods: leafy greens, berries, legumes, nuts/seeds

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts, cabbage

Polyphenol-rich foods: dark chocolate, green tea, berries, pomegranate, cranberry

Omega-3 fatty acid-rich foods: flax and chia seeds

Herbs and spices: ginger, turmeric, cilantro, parsley, cumin, fennel, oregano, thyme, rosemary, dill & more!

Recipe: Try my favorite Brussels Sprouts salad

Click Here for Your 30 Plant Food Weekly Tracker

Using Plant-Based Foods as Medicine for your Gut

As a functional medicine nutritionist, I am passionate about the incredible impact that a diverse, plant-based diet can have on our gut health, immune function and mental well-being. By incorporating 30 or more plant foods into your weekly routine, you nourish your body with essential nutrients and foster a thriving and balanced microbiome.

This simple yet powerful dietary shift can improve digestion, immunity, and even cognitive function. I invite you to take the first step on this transformative journey today. Don’t forget to download your 30 Plant Food Weekly Tracker to start your journey to improved health and wellness TODAY!

To learn more about Functional Health and Functional Nutrition, request your free Discovery Session with us below:

This article is for informational purposes only and should not be used in place of an individualized healthcare visit.

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**Supporting Research Articles:**

1. **Suez et al. (2014)**: “Microbiome analysis reveals large interindividual variation in the gut microbiota of healthy individuals.” Nature Reviews Gastroenterology & Hepatology.

2. **Collins et al. (2013)**: “Fecal microbiota transplantation for recurrent Clostridium difficile infection.” Psychosomatic Medicine.

3. **Bergmann et al. (2018)**: “Fiber-rich diets are associated with improved gut health.” Journal of Agricultural and Food Chemistry.

4. **Cryan et al. (2019)**: “The gut-brain axis: The role of gut bacteria in neurodegenerative diseases.” Journal of Neurology.

5. **Kong et al. (2019)**: “Dietary fiber intake and risk of depression.” Journal of Affective Disorders.

Fusion’s July Newsletter is Here!

Our Functional Medicine experts offer all the Integrative Medicine tools you need for a healthier New Jersey summer!

This month, Dr. Jessica Miller and her dedicated Fusion IFM team highlight essential practices for men to enhance prostate health, emphasizing the significant impact of diet, particularly refined sugar, on prostate function. By integrating these Functional Medicine strategies, men can take proactive steps to improve their overall well-being and reduce the risk of prostate-related diseases. Check out our July newsletter:

We also delve into the importance of making informed daily lifestyle choices, combining integrative treatments with traditional medicine for a holistic approach to health.

Our Certified Functional Health Nutritionist and Health Coach Brianna Manginelli is sharing a delicious Brussels Sprouts Salad recipe featuring a creamy tahini dressing that will be perfect for your summertime entertaining. This refreshing dish is perfect for summer gatherings and adds a nutritious boost to your diet.

Certified Health Coach Cortney Goodstadt provides valuable advice on reducing exposure to environmental toxins, a crucial aspect of maintaining long-term health. With a special promo code for discounts on Designs for Health products and a link to schedule a free Discovery Session, the newsletter is packed with resources and actionable steps to help you lead a healthier, fuller life. Dive into these expert tips and discover how Integrative and Functional Medicine can transform your health journey.

We’d love to meet you and learn more about your personal health challenges and goals. Call our practice manager, Mara Munoz, at 732-631-4410 or email us at info@fusionifm.com to learn more about Fusion’s holistic health services and review some of the conditions we treat here: https://fusionifm.com/services/

Navigating GLP-1 Weight Loss Medication Treatment: Understanding Risks and Side Effects

By Brianna Manginelli, MS, CNS LDN, DSS – Fusion Functional Nutritionist

As we struggle to overcome the obesity epidemic in the US, the new FDA-approved weight loss medications are unquestionably front of mind. These medications offer promising results, but at what cost? Whether you are using GLP-1 medications or considering them, it is essential to be aware of the possible side effects and complications that go along with taking any medication.

Know the Risks!

GLP-1 agonists like Ozempic work by reducing hunger signals and delaying stomach emptying, ultimately leading to weight loss. The most common side effects reported to date have been malnourishment, due to a dramatic reduction in calorie intake, and significant gastrointestinal symptoms.

Several patients have also reported facial and body muscle mass loss. The term “Ozempic Face” refers to a hollowed appearance, changes in facial features or an increase in facial wrinkling as a result of rapid weight loss. Loss of muscle in the rest of the body can decrease balance, fracture risk and overall strength and coordination.

To overcome facial and body muscle loss, we recommend whole food nourishment with ample protein and incorporating light strength training a few times a week. Both can effectively preserve essential muscle mass, particularly in people over 40.

Today, the biggest unknown is the long-term health ramifications of using weight loss medications for the short-term and long-term. Nonetheless, the FDA has required pharmaceutical companies to add patient warning messages to the product packaging.

Potential Ozempic, Mounjaro, Wegovy and Zepbound side effects

To date, researchers have reported these possible health complications GLP-1 medication users should watch for:

Gastrointestinal Issues

Gastroparesis, where the movement of food out of the stomach is slowed or stalled, has been identified by clinicians as a potential danger.

  • Bowel and bile duct blockage, both painful and dangerous conditions where the flow of food in the intestines is blocked, sometimes requiring emergency surgery.
  • More common short-term discomforts include nausea, vomiting, diarrhea, and abdominal pain. These side effects are usually mild and temporary; although they sometimes require discontinued use.

Gallstone Attacks (gallbladder attack)

The National Institute of Health reported this year that GLP-1 RAs may be associated with an increased risk of gallbladder or biliary diseases since GLP-1 inhibits gallbladder motility and delays gallbladder emptying by suppressing the secretion of the hormone cholecystokinin.

Low Blood Sugar (Hypoglycemia)

GLP-1 medications help your body produce more insulin, which can lead to blood sugar levels dropping too low. This is more likely if you take GLP-1 medications with other diabetes medications like sulfonylureas or insulin. Symptoms of hypoglycemia include sweating, shakiness, and dizziness.

Increased Risk of Thyroid and Other Cancers

The FDA now requires a black box warning about this potential risk on these medications. People with a personal or family history of thyroid cancer (medullary thyroid carcinoma), in particular, are advised against using GLP-1 medications.

Pancreatitis

Although less common, some studies have shown an increased risk of pancreatitis, an inflammation of the pancreas, in patients using GLP-1 medications. This risk appears to be higher in people with a history of pancreatitis or risk factors for it, such as heavy alcohol use or gallstones.

In the event you experience discomfort or a negative change in health that lasts more than a few days, contact your healthcare provider for a prompt appointment to discuss your symptoms.

Consider alternative forms of weight management

It is important to consider low to no-risk alternatives such as nutrition and lifestyle changes.
Working with a trusted and knowledgeable integrative health practitioner can help you achieve your health and fitness goals with a personalized approach utilizing various tools, nutritional supplements and functional and/or genetic testing when appropriate.

In addition to achieving healthy weight loss while preventing potential serious side-effects associated with medications; opting for this approach can further enhance your immune system, reduce inflammation, improve energy, and help you feel your best!

If you prefer to pursue a drug-free route to weight loss or weight management, contact us at Fusion Integrative & Functional Medicine to set up a prompt appointment to discuss your goals.

About Functional Nutritionist Brianna Manginelli

Brianna is a certified functional nutritionist at Fusion Integrative & Functional Medicine in Marlboro, NJ. She specializes in working with people managing medical conditions or seeking to optimize their health using whole foods, nutraceuticals and other integrative modalities. To learn more or speak with Brianna, call 732-631-4410 or email her directly at brianna@fusionifm.com.

This article is for informational purposes only and should not be used in place of an individualized healthcare visit.