Category Archive Probiotics

How to Improve Gut Health

Hippocrates said, “All disease begins in the gut.”

And while this may not be 100% true for every disease in every person, more and more research shows that our gut has a bigger role in many diseases than we used to think. And we’re not just talking about heartburn, constipation, diarrhoea, IBS, IBD, etc. We’re talking about all kinds of issues like allergies, pain, mood disorders, and nutrient deficiencies.

There are a lot of reasons for this. Our gut is the portal to the outside world. It’s here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We’re just learning the connections between our gut and other areas of our body, like our brain (have you heard of “the gut-brain axis”). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.

So, let’s talk about the roles that our gut and our gut microbes play in our overall health. Then I’ll give you tips to improve your gut health naturally.

Our Gut’s Role in Our Overall Health

Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste and toxins as things we want to pass right through and out.

This seemingly simple role is super-complex! And it can break down in so many places.

For one thing, our guts can “leak.” Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it’s not supposed to. And when your gut wall gets irritated, it can “leak.” When this happens, you get inflammation, which is a starting point for many diseases that don’t seem linked to the gut but have a sneaky connection there.

FUN FACT: About 70% of our immune system lives in and around our gut.

A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.

If you have leaky gut and would like to heal it once and for all, contact Kate for a free 15 minute consultation call.

The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilising blood sugar.

So, keeping your gut microbes happy is the second pillar of gut health!

How to Improve Gut Health

There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.

You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.

By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximise the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, and fish.

The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.

Whole foods are full of gut-friendly fibre. Not eating enough fibre increases the risk of heart disease, cancer, diabetes, and obesity. Fibre plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fibre also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fibre? Fruits, vegetables, nuts, seeds, and even cacao.

And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.

Conclusion

The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.

The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fibre. And eliminating common gut irritants like added sugar, processed foods, and alcohol.

Probiotic-Rich Fermented Carrots Recipe

Serves 12

Ingredients

1 L warm water
4 tsp salt
4 carrots, medium, peeled, sliced

1 clove garlic, smashed (optional)

Instructions

Make a brine by dissolving the salt in water.

Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.

Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don’t float (you can use a “fermenting weight”).

Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavour will develop. Feel free to open and taste.

Serve & enjoy!

Tip: Use this as a side dish, or even a snack.

References:

https://authoritynutrition.com/does-all-disease-begin-in-the-gut/
http://neurotrition.ca/blog/your-gut-bugs-what-they-eat-and-7-ways-feed-them

What is Leaky Gut?

“Leaky gut” is a popular topic in the health and wellness spheres these days. It’s been blamed for many symptoms and conditions that seem to be all-too-common. Allergies, intolerances, joint pain, even autoimmune diseases can all be linked back to leaky gut. But what is leaky gut? What causes it? What kinds of issues are related to it? And most of all, what can you eat for leaky gut?

What is leaky gut?

Simply put, your “gut” (a.k.a. “intestinal tract”) is a tube that makes up part of your digestive system. It’s not as simple as a hose or pipe; it’s an amazing tube made of live cells tightly bound together. Your gut helps your body absorb fluids and nutrients, digests your food, and houses billions of friendly gut microbes.

It’s also selective to what it allows past its barrier. Your intestinal tract purposefully keeps some things from being absorbed, so they pass right on through to the other end to be eliminated as waste. You don’t want to absorb many harmful microbes or toxins into your body, right?

FUN FACT: About 70-80% of our immune system is housed around our gut, so it’s ready for foreign invaders.

Absorption of fluids and nutrients happens when they’re allowed through this cellular tube into the circulation. And this is great! As long as what’s being absorbed are fluids and nutrients. The blood and lymph then carry the nutrients to your liver, and then around to the rest of your body; this is so that all your cells, all the way to your toenails, get the nutrition they need to be healthy and grow.

How does a gut become “leaky?”

Your gut can become leaky if the cells get damaged, or if the bonds that hold the cells together get damaged. Leaky gut can be caused or worsened by a number of diet and lifestyle factors. Dietary factors like too much sugar or alcohol or even eating things that you’re intolerant to can all contribute to leaky gut.

Lifestyle factors like stress, lack of sleep, infections, and some medications can also be culprits in this area. Sometimes, if the balance of gut microbes inside the gut is thrown off, this can also contribute to a leaky gut.

Any contributing factors that alter the balance in your gut may cause our gut to become “permeable” or leak. At this point incompletely digested nutrients, microbes (infectious or friendly), toxins, or waste products can more easily get into our bodies.

Scientifically speaking, a “leaky gut” is known as “intestinal permeability.” This means that our intestines are permeable and allow things through that they normally would keep out. They “leak.”

As you can imagine, this is not a good thing.

How do I know if I have leaky gut?

What are the symptoms of a leaky gut?

Because so much of your immune system is around your gut, the immune cells quickly recognize a “foreign invader” and start their response. This is normal and good if the gut is working properly and not allowing too many things to “leak” in.

But when that happens too much, and the immune system starts responding, the notorious inflammation starts. Once the immune system starts responding it can look like allergies, food intolerances, and even autoimmune diseases.

Because the first place affected is the gut, there are a number of symptoms right there. Things such as:

  • abdominal pain,
  • bloating,
  • gas,
  • nausea,
  • vomiting,
  • heartburn,
  • constipation
  • or diarrhoea.

Not to mention that if foods, even healthy foods, aren’t properly digested, their nutrients aren’t properly absorbed. Poor absorption can lead to lack of essential vitamins and minerals for the optimal health of every cell in your body.

Some of the symptoms can also occur on the skin:

  • Acne,
  • dry skin,
  • itchiness,
  • rashes,
  • eczema,
  • and hives

Even rosacea and psoriasis can be linked here due to their autoimmune component.

It’s possible that even some neurological symptoms are linked with leaky gut. For example:

  • brain fog,
  • fatigue,
  • headaches,
  • inability to sleep,
  • and general moodiness.

Finally, a number of chronic inflammatory diseases are thought to be linked with a leaky gut. Things like Crohn’s, colitis, Coeliac disease, IBS, and MS. Even things like heart disease and stroke are possibilities.

What to eat for leaky gut

The general recommendation is to stop eating inflammatory foods and eat more gut-soothing foods.

Incorporating a gut-soothing diet means cutting out grains, legumes, and dairy. Add to that list, food additives, alcohol, and refined sugars.

  • In their place, add in more green leafy and cruciferous veggies. These are full of nutrients and contain fibre to help feed your friendly gut microbes.
  • You also want to add more sources of vitamin D which can come from fish and egg yolks, and also from the sun.
  • Eat more probiotic foods like sauerkraut, dairy-free yoghurt, and kombucha (fermented tea).
  • You need to make sure you’re getting enough essential omega-3 fats found in oily fish such as salmon and mackerel.
  • Finally, make sure you’re getting some coconut oil and bone broth. Coconut oil has special fats called MCTs (medium-chain triglycerides), and bone broth has essential amino acids.

Conclusion

Leaky gut, or “intestinal permeability” can happen when your gut gets damaged due to too much sugar and alcohol, or eating foods you’re intolerant to. It can also be from stress, lack of sleep, or imbalance in your friendly gut microbes. The symptoms of leaky gut are vast – spanning from digestive woes to skin conditions, even to autoimmune conditions.

It’s important to cut out problem foods and drinks and add in more gut-soothing things like green leafy vegetables, cruciferous vegetables, and probiotic foods. It’s also important to ensure you’re getting enough omega-3 fats, vitamin D, and amino acids.

If you need help tailoring a diet, feel free to respond to this email and I can get you on your way.

Recipe (gut soothing): Slow-Cooked Chicken Bone Broth

Serves 6-8

Instructions

1 whole chicken, cooked, bones with or without meat
3 carrots, chopped
2 celery, chopped
4 bay leaves
4 tbsp apple cider vinegar
Herbs and spices as desired (salt, pepper, paprika, parsley)
2 handfuls spinach

Instructions

1 – Place chicken bones, and meat if using, into a slow cooker.
2 – Add chopped vegetables, vinegar, and herbs/spices.
3 – Cover with hot water (about 2 litres/8 cups).
4 – Cook for 8 hours on medium or overnight on low.
5 – Add spinach 30 minutes before serving.

Serve & enjoy!

Tip: You can strain it before serving, or serve it with the cooked vegetables as soup.

References:

https://www.thepaleomom.com/what-is-leaky-gut-and-how-can-it-cause/

https://www.thepaleomom.com/what-should-you-eat-to-heal-leaky-gut/

http://www.precisionnutrition.com/all-about-nutrition-gut-health

http://www.healthline.com/nutrition/is-leaky-gut-real#section3

https://www.dietvsdisease.org/leaky-gut-syndrome/

http://www.medscape.com/viewarticle/837168

http://www.medscape.com/viewarticle/531603

Dairy-Free Blueberry Cheesecake Recipe

One of my clients came up with this idea! She was looking for a way to make a healthy dessert. So she combined Coyo Vanilla Coconut yoghurt with flaxseed and blueberries to create this tasty and healthy treat! This dairy-free blueberry cheesecake recipe takes 5 minutes to put together and only has 4 ingredients! It is a great solution for a tasty dessert for those with lactose intolerance. It is also gluten-free!

The health benefits of the ingredients in the dairy-free blueberry cheesecake recipe

  • Flaxseed – contain omega 3 ALA, fibre and is a phytoestrogen to balance hormones in the menopause.
  • Coconut yoghurt – contains live vegan cultures to give you good bacteria to support digestion in the gut.
  • Blueberries – are rich in antioxidants called polyphenols to reduce free radical damage in the body, great for anti-ageing! They also contain vitamin C to fight infections.

 

Ingredients

2 tbsp Ground Flaxseed

6 tbsp Coyo Vanilla Coconut Yoghurt

10g Blueberries

1tsp Honey

Instructions

Firstly place the ground flaxseed into a 3 inch dessert dish. Smooth down with the back of a spoon until the flaxseed forms the flat base of the cheesecake.

Now add in the coconut yoghurt. Again flatten down the top of the layer with the back of a spoon.

Now place the blueberries on top of the coconut yoghurt until the whole top layer is completely covered.

Next drizzle the honey over the blueberries to sweeten the cheesecake.

Finally place the cheesecake in the fridge to set for 30 minutes. Enjoy!

Water Kefir Recipe

You can make this water kefir recipe at home. If you are intolerant to lactose in dairy, this water kefir recipe is a good option to get your daily dose of probiotics. It will save you money buying probiotic supplements or kefir yoghurts as you can make it yourself. This water kefir recipe is simple to make but requires you to strain it every 2-3 days.

Benefits of Probiotics

  • Improve your digestion
  • Prevent overgrowth of bad bacteria in your gut e.g. Candida
  • Boost your mood

Ingredients

2tbsp Kefir grains

500ml Filtered water

2tbsp Brown sugar

Instructions

Firstly in a large 1 litre glass jar, dissolve the sugar in 100ml hot water. When the sugar is dissolved add the remaining cold water. make sure the water is room temperature.

Now add the kefir water grains into the jar and cover the top of the jar with a muslin cloth. The kefir grains are living organisms and feed on the sugar to ferment it.

Leave the jar in a warm, dark place such as an airing cupboard for 2-3 days. Do not leave it for too long or it can starve the grains if there is no sugar left. The longer you leave it, the more acidic the taste is.

After 2-3 days strain the mixture through a small sieve into another glass jar. You can now drink the kefir liquid and store it in the fridge. Try a small glass to see if you like it and if it agrees with you. Keep the kefir grains to reuse.

Wash the fermenting jar and repeat the process again.

If you are going away you can freeze the kefir grains and defrost them to start the process again on your return.