With the new year approaching, you can look for decisions to make, from healthier eating to more exercise (or no exercise at all). A great place to start is to look at nutrition trends for 2022. You may already be familiar with some who went on to spend 2021 by storm, from coffee with mushrooms to herbal supplements you can mix in your breakfast smoothie. There are also many well-owned brands of celebrities to look for inspiration. For example, Kate Hudson’s InBloom consists of 100% plant-based supplements such as nutritional powders and proteins, while Lo Bosworth’s Love Wellness promotes a variety of vitamin supplements and health kits that boost immunity. But how do you know what to put on your health radar for 2022 when it comes to food?

“After almost two years of living in a pandemic, it is not surprising that individuals are more interested in different ways to strengthen their immune system,” TZR told Naria Le Mire, a registered dietitian. and founder of Naria Le Mire Nutrition LLC. “In general, supporting a healthy immune system involves not only dietary considerations but also prudent practices, such as stress management and adequate sleep.” Ahead, check out the 2022 food trends advocated by Le Mire and other experts, so you can start the new year with the healthiest grade possible.

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Microbiome support

Microbiome health is about your gut – and it is in trend among many nutrition experts. According to the National Institutes of Health, “The human microbiota consists of 10 to 100 trillion symbiotic microbial cells housed by each person, mainly bacteria in the gut; The human microbiome is made up of genes that contain these cells. ” In other words, the microbiome is made up of microbes that are beneficial to the body – they do everything from stimulating the immune system to helping break down potentially toxic food compounds. However, they are also potentially harmful, which is where probiotics enter the stage (or digestive tract, so to speak). They can help restore the composition of the intestinal microbiome and help prevent things like inflammation of the intestines.

If you are unfamiliar with probiotics, they are made up of live natural and good bacteria in your body. You can eat your daily yogurt and think you are getting enough probiotics, but you can also improve intestinal health with probiotic supplements. Ara Katz, co-founder and co-CEO of Seed, whose fans include some celebrities from Kerry Washington to Sarah Jessica Parker to Mindy Kaling, says “gut mania” is a real thing. “Every day, we see more and more supplements, foods and drinks ‘probiotics’ (and shampoos and mattresses and you know it),” she told TZR in an email. “But many people still do not fully know what probiotics are, how they work, why they should be taken and why they will play an increasingly important role in our health in the years to come.”

Your body is complex and interconnected, and the gastrointestinal system is at the core of it all, Katz explains. “So while the health benefits of the gut (think: the best stools) are often the most immediate, specific strains of probiotics have been studied that have powerful effects throughout the body.” In addition to helping digestive health, it also has strains to support skin health, heart health and intestinal immune function and intestinal barrier integrity, she says.

In addition, probiotics can help vaginal health by keeping your acidic pH levels balanced, which helps fight infections. For example, research has found that vaginal probiotics containing lactobacilli can cure or prevent some bacterial or fungal inflammations. The foods mentioned above – like yogurt – can also help, or you can take probiotic pills targeted at vaginal health. Various are on the market, from the Garden of Life Vaginal Care probiotics to the Love Wellness vaginal health package, which contains the Good Girls Probiotics that focuses on three main areas – the reproductive health organs, the intestines and the immune system. “With advances in research, we now know that beneficial microbes (probiotics) also offer new tools to preventively and proactively care for all of ourselves,” she adds.

Fermented foods

Claudia le Feuvre, a food therapist and nutrition psychology trainer, is also a co-founder of Mighty Green, a company that makes CBD products. She also thinks microbiome health is a nutritional trend for 2022 and that fermented foods are key. “Fermented is still fabulous,” she tells TZR in an email. “Our love affair with fermented kombucha, kimchi, kefir [made from the fermented milk of a cow, goat, or sheep], etc., is here to stay. With so much ongoing research dedicated to understanding our microbiomes – and their impact on our health and well-being – we will no doubt be even more focused on growing our own good bacteria. ”

Dr. Daryl Gioffre, certified nutritionist, founder of Alkamind and author of Remove your acid, agrees that gut health will definitely be a nutritional trend in 2022, which is lively and good (there is no pun). “Eighty percent of your immune system lives in your gut,” he tells TZR in an email. “With that said, it is no wonder that there has been a high level of awareness of intestinal health. “People will consume more foods that reduce bloating and inflammation, improve digestion and strengthen the health of the microbiome.”

Le Mire also recommends that you take care of your immune system through what you eat. She says that, simply put, the bacteria that live in your gastrointestinal tract help regulate the immune system. “A diet that includes a variety of healthy fruits, vegetables, whole grains and fats should be followed to support a diverse gut microbiome, similar to the Mediterranean diet,” she explains. Both prebiotics – like vegetables and fruits – and probiotics – like yogurt and kefir – are excellent natural sources that help diversify the gut microbiome.

Legume fever

Ryan Andrews, RD, Leading Nutritionist and Precision Nutrition Advisor, Agrees Healthy Eating Will Grow and Grow in 2022 – specifically, consuming more legumes. “While we have long neglected legumes in America (most adults eat only 7 pounds a year), I predict we will see more of them consumed in 2022,” he told TZR in an email. . “Not only do legumes support our health, they are also delicious, affordable, environmentally friendly and fit into many food traditions. “We are already seeing companies display them in unique ways.”

Yes, instead of cooking chickpeas on the stove, you can find them as the basis of some food products. Andrews says that includes everything from flour, such as Bob’s Red Mill chickpea flour, to snacks, such as Biena Chickpea Snacks, and pasta and pizza crusts from Banza. Chives also have many health benefits – they are rich in fiber, iron and protein. A 2 ounce serving of Banza chickpea pasta has 11 grams of protein, for example, which is much higher than traditional flour-based pasta. And once you try it, you will see that the taste is not much different from wheat-based noodles.

Nonsugar Rush

“We all know what stress “Eating is – it is our desire to calm our body and mind from the desires we have with food,” says Gioffre, who wrote Remove your sugar. “But here is the problem: When we are under stress and we eat stress, First “The thing we achieve is the worst thing we aim for, and that is comfort food – otherwise known as sugar.”

Sugar has literally hidden he enters our diet, he explains, and hides in so many foods we eat every day, especially during the holidays. “Comfort foods are loaded with sugar and the reality is that they do not comfort us at all,” he says. “They can give you that immediate pleasure because of the shock of the dopamine you are getting, but it increases the stress on your body because these sugary foods are very acidic and lead to inflammation in our body. And the more sugar you eat, the more sugar you will burn for energy. Therefore, the more sugar you will want. It is literally a vicious circle, fueling sugar addiction. ”

And Gioffre’s trend prediction seems correct, as more and more brands have entered the sugar-free bunch and offer consumers alternative ways to satisfy their cravings for sweets. You can choose a snack friendly with these, like Keto Bars from Perfect Keto (containing ingredients like organic almond butter, stevia and collagen protein) or Smpl Improved Snack Bars (which are packed with vitamins, made from superfoods and low natural sugar.). Or you can choose strong candies from Dr. John’s, which are sugar free AND contain fiber. Whatever you choose, there are many alternatives if you want the taste of a sugar-free snack. You can also cook your creations with sugar, of course, using products like coconut oil and agave instead of refined sugar.

Chlorophyll water

Gioffre says that since we are still living in the uncertainty of the pandemic, many are constantly looking for better, healthier ways to boost immunity and energy. “With that said, many celebrities – along with thousands of others – are adding liquid chlorophyll to their water,” he says. Everyone from Mandy Moore to Reese Witherspoon has been known for this.

You probably learned about chlorophyll back in science class – it is the pigment in plants that makes them green. And it absorbs sunlight during photosynthesis, where plants absorb energy from the sun to create nutrients. “Chlorophyll is one of the most powerful neutralizers of acidity and inflammation, the main cause of fatigue, sleep and digestive problems and bad skin,” explains Gioffre. “I prefer dehydrated powders instead of liquid chlorophyll, or soluble tablets, as they do not require any preservatives or chemicals to keep them stable on the shelf. Dehydrated green liquid powders collect in their peak nutrient state and are then dehydrated to remove water. This naturally preserves the greens, so when you add a tablespoon to the water, just like a sprouting seed, the greens come back to life, giving you nutrients as powerful as the day they were harvested.

“Social media users are also loving chlorophyll because it acts quickly and addresses the root cause of why they feel or look a certain way. ” (A quick search reveals that there are more than 400 million views with the hashtag “chlorophyll” on TikTok alone.) “The best part? It takes less than 30 seconds to drink and log in to your system, making it it an easy and cost effective way for him shock acid“, He adds.