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30 Plant Foods to Transform Your Health

By Brianna Manginelli, MS, CNS, LDN, DSS – Fusion Certified Functional Health Nutritionist & Health Coach

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!

About Functional Nutritionist & Certified Health Coach 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.

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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/

The Impact of Sugar on Prostate Health: What Every Man Should Know

By Jessica Miller, MD – Founder & Medical Director

June is Men’s Health Month, a perfect time to re-focus on prostate health—a critical yet often overlooked aspect of men’s well-being. As an Integrative & Functional Medicine physician, I’ve seen firsthand how lifestyle choices, particularly diet, can protect or adversely affect the health of the prostate.

One major dietary risk factor is sugar. Below, I explain the connection between sugar and prostate health and explore strategies to optimize prostate function:

The Sugar-Prostate-Cancer Connection

Emerging research suggests a strong link between high sugar intake and prostate health issues, including prostate cancer and benign prostatic hyperplasia (BPH), also known as an enlarged prostate. Excessive sugar consumption can lead to chronic inflammation, insulin resistance, and obesity—all factors that contribute to prostate problems.

A diet high in refined sugars can create an environment conducive to cancer cell growth because sugar fuels insulin and insulin-like growth factor (IGF), both of which can promote cancer cell proliferation. High blood sugar levels can also suppress the immune system, making it harder for the body to combat cancer cells.

Four Simple Steps to Optimize Prostate Health

Integrative & Functional Medicine emphasizes a holistic approach, addressing the root causes of acute and chronic health issues, rather than merely treating symptoms. To offset prostate disease risk, I recommend the following action steps, which are simple, direct and achievable:

I. Reduce Foods with Processed Sugar: Limiting refined sugars and high-glycemic foods can help lower insulin levels and reduce inflammation. Choose whole foods like fruits, vegetables, lean proteins and whole grains. (You can quell sugar cravings within about 10 days of reducing intake.)

2. Keep Your Weight in Check: Obesity is a significant risk factor for prostate issues. Regular physical activity and a balanced diet can help manage weight effectively.

3. Anti-inflammatory Diet: Incorporate foods rich in antioxidants and anti-inflammatory properties–berries, leafy greens, nuts and fatty fish. Aim to eat a rainbow of nutritious foods daily.

4. Prostate Screening: Early detection of prostate issues is crucial. Men over 50 or younger with a family history should discuss prostate-specific antigen (PSA) testing with their healthcare provider. Learn more here: https://www.cdc.gov/prostate-cancer/screening/?CDC_AAref_Val=https://www.cdc.gov/cancer/prostate/basic_info/screening.htm

READ: “Five Reasons You Need a Functional Health Coach”

Functional Medicine Approach to Address Prostate Conditions

For men diagnosed with BPH or prostate cancer, functional medicine offers integrative treatments that complement conventional approaches:

Herbal Supplements: Saw palmetto and beta-sitosterol are known to support prostate health and alleviate symptoms of BPH. Mushrooms such as Lion’s Mane and Turkey Tail help to support the immune system and encourage the body to find/eliminate cancer cells.
Nutritional Therapy: Tailored dietary plans focusing on reducing inflammation and boosting immune function.
Stress Management: Chronic stress can exacerbate prostate issues. Techniques such as mindfulness, yoga, and meditation can be beneficial.

Fusion IFM Specializes in Functional Health for Men

As an Integrative and Functional Medicine physician, I aim to empower men with ‘real-life’ education and best practices to take charge of their prostate health. By making informed lifestyle choices and seeking integrative treatments, men can significantly improve their quality of life and reduce the risk of prostate-related diseases.

Protect your prostate—and your overall health and wellness–by breaking the sugar habit once and for all. You’ll be amazed by how much better you look and feel every day. Feel free to schedule a consultation with me or a free Discovery Session with my team for personalized health guidance.

Jessica Miller, MD, is double Board Certified in Physical Medicine and Rehabilitation as well as Integrative Medicine. She is also a Certified Institute for Functional Medicine Practitioner, located in Marlboro, NJ. Learn more about her approach and services here.

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

Patient Review: Fusion Functional Medicine Services

We are deeply appreciative when our patients take the time and effort to leave a review about our Functional Medicine services on Google and other patient satisfaction sites. Last week, we were delighted to receive this review from Jane, who has been with us since 2020.

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I have been working with Dr. Jessica Miller since 2020 and I fully believe in the value of functional medicine and having a dedicated practitioner who will spend a full hour following up with you – not something you will find with most primary care physicians practicing conventional medicine.

Functional medicine provides a different approach in that it looks for root causes of disease instead of treating symptoms. Instead of putting a band-aid over the problem, Dr. Miller will use her extensive knowledge to suggest the underlying mechanism for the symptoms and will then prescribe targeted therapies to address the imbalances that may be present.

If you’ve been through the conventional medical system and have seen numerous doctors and haven’t made any progress with your health, I would fully recommend seeking out an alternative approach and seeing if Dr. Miller and her team can help.

Dr. Miller combines her passion for functional medicine with empathy and compassion for her patients, as she seeks to support the health of the whole individual. In between appointments with Dr. Miller, there is the option of meeting with a health coach in more frequent intervals to make sure you are staying on track with your health goals.

A health coach can be helpful to address any specific, smaller concerns such as questions about supplements or alternatives, questions about specific exercises, or even certain foods or diets. For me this has been a great experience.

Health Coach Cortney Goodstadt has a calm and centered approach and a determination to bring unique solutions to each individual patient and meeting with her helps me feel on track with my health goals and makes me feel like I have a constant supporter in my corner who is rooting for me to take care of myself every day.

She will listen to your concerns and do research after your appointment to bring you suggestions on everything:

Diet
Exercise
Sleep
Supplements
Emotional/mental support
Gathering patient-specific resources

Cortney is invaluable to discussing what health strategies worked, so I can continue to feel better and get stronger.

Dr. Miller will meet with you and give you a big-picture idea of what may be underlying your symptoms and what areas can be improved; Cortney will delve into the specifics with you and make sure you stay on track and also listen to any concerns you may have through your journey.

READ: “Five Reasons Why You Should Work with a Functional Health Coach” By Cortney Goodstadt

The great thing about functional medicine is that it grows with you. It is directed by your health goals and what are your most bothersome symptoms. They will start from there and begin the work of suggesting possible ways to improve your health and your life. Supplements are just one part of functional medicine and they can be highly supportive in many cases. But they aren’t the only healing modality that will be suggested to you.

I also like that you can pause your appointments at any time. The functional medicine practitioners, doctors and health coaches will not do the work for you – it’s up to you to use the resources they suggest, work on your health every day.

This is a very different approach and it’s important for people to understand that taking care of yourself is a lot of work–and it’s ultimately up to you. Having Dr. Miller and health coaches like Cortney to support me in my health journey has been one of the best decisions I have ever made.

Jane Frank | Fusion IFM Google Review | May 2024

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

5 Reasons Why You Need a Functional Medicine Health Coach

By Cortney Goodstadt, DPT, AFMHC

If you’ve been on a journey to reclaim your health, you’ve likely encountered various approaches and professionals. From conventional doctors to alternative practitioners, the options can be overwhelming. Working with a Functional Medicine Health Coach can offer a unique and comprehensive list of integrative health benefits. Below, I’ve outlined five essential reasons why health coaching, particularly with someone specially trained in functional medicine, could be the missing piece in your holistic health puzzle.

1. Personalized Guidance Tailored to You

Imagine having a knowledgeable ally by your side, guiding you through the intricate maze of health optimization. With a health coach, specifically one trained in functional medicine, you gain 1:1 personalized health optimization guidance and recommendations tailored to your bio-individual body’s needs. This personalized approach ensures that you receive targeted guidance, maximizing the effectiveness of your health journey.

2. Cost-Effective Prevention

In today’s healthcare landscape, prevention is not just preferable, it’s often more cost-effective than treating illness once it arises. By addressing the root causes and underlying factors at play for symptoms or disease, you can avoid costly medical interventions in the future.

3. Enhanced Quality of Life

For people grappling with chronic conditions, like gut health issues or autoimmune disorders, improving quality of life is paramount. Functional Medicine Health Coaches possess a deep understanding of the interconnectedness of the body, allowing them to address all facets of your health history. By piecing together the intricate puzzle of your health, we empower you to make targeted lifestyle changes that positively impact your well-being for the short- and long-term.

4. Sustainable Results

Unlike quick-fix band-aid solutions that provide temporary relief, a health coach equips you with the knowledge and tools for lasting change to protect your health against future disease risks. By elucidating the “why” behind your health struggles and crafting a sustainable plan, we empower you to take ownership and control of your health journey, rather than leaving it in the hands of traditional medicine.

5. Holistic Well-Being Optimization

Finally, a Functional Medicine Health Coach goes beyond symptom management to strengthen overall well-being. We promote vitality and resilience by focusing on controllable lifestyle factors that support healing rather than merely masking symptoms. With increased energy, reduced inflammation, and enhanced vitality, you’ll experience a newfound appreciation for the gift of good health. From personalized guidance to sustainable results, our goal is to provide you with the ammunition to defend your health for life!

Why We Could All Use a Health Coach (Jane Brody – NYT)