Almost all of us at some point encounter digestive problems at some time during our lives (i.e. bloating, gas, constipation, or diarrhea). It’s when these symptoms become part of what is “normal” for you, that it can indicate bigger underlying issues. Food is certainly something that can either trigger digestive issues or help us to have healthy digestion–depending on the food and also your unique gut situation. Today let’s look at some foods that generally can help you to improve your digestion.
There’s a good reason why dark leafy greens are good for your gut. It’s because they contain something called–say it with me–sulfo-quino-vose or SQ for short.
And your gut microbes love SQ sooo much because it contains sulfur. Sulfur is an essential mineral for building protein, and your gut microbes use it to build protein as well.
SQ is a great source of energy for your gut microbes and it also feeds E. coli in the gut. Wait! E. coli?! Yes, there are many strains of E. coli in the gut that are actually beneficial, providing a protective barrier between you and the potentially disease-causing bacteria in the gut (and only one strain of E. coli is harmful and it sometimes make its way into the food supply).
Great dark leafies to incorporate into your diet are kale, mustard greens, turnip greens, arugula, bok choy, and spinach. If you are experiencing digestive symptoms, I recommend lightly cooking them, chewing thoroughly and taking your time when you eat.
2. Lean Protein
Striking the right balance of fat with your protein is important. If you have digestive issues or gallbladder imbalances (or have had your gallbladder removed), you may do best with leaner proteins so that you can customize your fat intake bit by bit. Lean protein helps you maintain a balance of good and bad bacteria in the gut. If you notice that you struggle to digest protein or that your energy drops after eating protein, this can be a sign of inadequate digestion or a food sensitivity. In general, having some fat with your protein actually helps your gut to assimilate it. Chew really well and be sure to space your intake of fluids about 20 mins before and after eating so you don’t dilute your digestive juices.
3. Low-Fructose Fruits
Fructose is a type of sugar naturally found in fruits, fruit juices, some veggies, and honey. Apples and pears are popular high-fructose fruits. Especially if you have fructose intolerance, these foods can cause stomachache, diarrhea, and gas.
Berries and citrus fruits like oranges have less fructose, so they are easier to tolerate and aren’t as likely to cause stomach upset (however, if you have ulcers or H. pylori, citrus should be avoided). Fruits like berries and greenish bananas that are rich in fiber and inulin, a substance that triggers the growth of good bacteria in your gut, are great choices.
4. Avocado
I discussed avocado in my previous newsletter about foods that boost brain function. But aside from that, avocado is also great for your gut! This fruit is amazingly packed with essential nutrients and fiber that promote digestive function.
In a 2020 study, researchers found out that people who ate avocado every day as part of their meal had more beneficial gut microbes (that break down fiber and produce metabolites that support gut health). On top of that, their gut microbes are more diverse compared to people in the study who did not have avocado in their diet.
I hope that these suggestions are helpful for you!
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).
Until next time, I’m wishing you unstoppable health! ~Rebecca
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Diarrhea is characterized by loose, watery, and–more likely–frequent bowel movements. Just like its opposite, constipation, diarrhea is a common problem.
Diarrhea can occur on its own or accompanied by other symptoms such as abdominal pain, vomiting, and nausea.
Usually it is short-lived, but if it lasts longer than a few days, can be more than just an inconvenience. Diarrhea, if left unresolved, can lead to serious implications to your health because of the risk for dehydration.
So what causes diarrhea?
Loose, watery stools or an increase in the frequency of bowel movements may be attributed to inappropriate water secretion of the intestines or attenuated absorption of water in the intestines. This is actually an attempt of the body to flush away viruses, bacteria, and toxins from the digestive tract: it’s a mechanism to protect you.
Even so, there are times when it is recommended to seek medical attention if you have diarrhea:
If it is accompanied by vomiting – this increases your chance for dehydration, so you need fluid replacement possibly via IV.
You experience dehydration, which is characterized by excessive thirst, little to no urination, dark-colored urine, weakness, fatigue, and dry mouth and skin.
Your diarrhea does not resolve itself – and may be caused by a serious health condition.
You have severe abdominal or rectal pain.
You have a fever above 39 C or 102 F.
You have black tarry stools, which is indicative of bleeding in the stomach.
You have bloody stool or stool with pus.
The usual causes of diarrhea are as follows:
Food poisoning
Food allergies
Bacteria, viruses, parasites, and stomach flu
Side effect of some over-the-counter drugs and antibiotics
Alcohol abuse
Anxiety/Emotional stress
Malabsorption
Some forms of inflammatory bowel disease
Lactose intolerance
Surgery
Fructose and artificial sweeteners
Conventionally, diarrhea is treated with over-the-counter antidiarrheal or anti-motility drugs. But as mentioned above, diarrhea is your body’s attempt to clear out the digestive tract from harmful bacteria, virus, or toxins. So stopping this “purge” may interfere with the body trying to protect itself and allowing the toxins or harmful microorganisms to stay inside. For this reason, many doctors recommend that you take such medications only after the acute phase of diarrhea.
Chronic diarrhea is another story. Not only do you run the risk of sloughing off beneficial bacteria through repeated loose and frequent bowel movements, but its likely that there is something causing inflammation and diarrhea is the way your body is dealing with it, but it’s actually a symptom of the main cause. With chronic inflammation, some detective work is helpful. You can do food sensitivity testing or an elimination diet is to identify which foods trigger GI upset. I’m a fan of blood testing, but if you choose an elimination diet without testing you systematically avoid certain foods for a given time and see if the symptoms improve. When you include these foods back into your diet, you observe to see if symptoms return as well. This method helps you pinpoint which foods to avoid in relation to your diarrhea, but is often just part of the picture, especially if many foods are triggering diarrhea–this can indicate that deeper gut healing would be helpful for more permanent improvements.
Additionally,here are five home remedies that can help stop diarrhea:
Avoid trigger foods. Eat bland, safe foods.
The goal is to help your digestive system recover, so limiting foods that may be irritating can help your system’s inflammatory response calm down. Conventional dairy products, foods that have potential allergens (e.g., nuts and shellfish), processed fats and oils, added sugar and sweeteners, caffeine, and alcohol – are helpful to avoid if you have diarrhea. Also, you might want to eat smaller amounts spread throughout the day so as not to overload your digestive system while it is irritated.
Bland foods, like broth, eggs, apples, bananas, potatoes, may be easier on your tummy, and plant foods provide fiber to help add bulk to your stool. Fresh fruits and vegetables also replenish lost fluids and electrolytes.
Additionally, flaxseed oil in small amounts is a known antidiarrheal agent.
Raw honey and ginger added to herbal tea can also reduce GI irritation and soothe your tummy.
Stay hydrated.
Dehydration can be lethal, so make sure to replenish lost electrolytes and fluids. Bone broth is a great solution. It contains minerals in a ready-to-absorb form, so they’re the best source for electrolytes. When you stay hydrated, you’ll be able to combat weakness, fatigue, and lightheadedness when you have diarrhea.
Herbal teas, as long as they are not caffeinated, are also great because they can help in soothing the stomach. Homemade fruit ice pops, coconut water (depends on your case), and fresh vegetable juice are other options.
Aim for 16 ounces of fluids every hour to prevent dehydration. Pay attention to how thirsty you are and what color your urine is. You want your urine to be light yellow. Drink more when you don’t urinate or your urine is little and dark yellow and your thirst is severe.
Supplement.
To recolonize the colon with good microbes, take probiotics either in supplement form or fermented foods such as sauerkraut and kimchi. Other supplements like glutamine powder, which can help repair the GI tract, may also be helpful but it is good to discuss this with a health practitioner to determine if it is appropriate for you and in what amount. Glutamine is a compound that is also found in bone broth.
Peppermint essential oil.
The peppermint essential oil contains compounds that counteract spasms by blocking calcium channels within the smooth muscles of the intestines. Thus, peppermint essential oil can help stop abdominal cramping and pains. This oil also reduces bowel inflammation and loose stools.
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).
Until next time, I’m wishing you unstoppable health! ~Rebecca
https://choosinghealthnow.com/wp-content/uploads/2016/05/apple.png00adminhttps://choosinghealthnow.com/wp-content/uploads/2016/05/apple.pngadmin2022-06-22 09:32:002022-06-09 09:33:43Stop Diarrhea with These Home Remedies
Before diving into today’s topic, I want to express a huge THANK YOU for everyone who voted for me in the Good Times Santa Cruz Best of Awards–I am honored to be awarded the title of Best Nutritionist in Santa Cruz. It is my passion and purpose to support people to create unstoppable health. I am grateful and proud to work with the amazing people in my community and beyond!
Now, back to the brain! There are many ways to boost your brain’s performance. For example, doing exercises can actually improve your cognitive abilities. Those who exercise can effectively use certain areas of the brain as opposed to those who are not…and those who don’t exercise may even take a longer time to finish the same cognitive tasks compared with those who do exercise.
The following foods can also be used to support brain function.
Avocado
The healthy fats, Omega 3 and Omega 6, in avocados increase blood flow to your brain, enhance nerve interaction, and may prevent strokes.
In 2012, a study found out that monounsaturated fatty acids help protect glial cells in the brain known as astrocytes, which regulate the transmission of electrical impulses within the brain.
In addition, avocado contains a variety of nutrients including 20 different vitamins and minerals, namely vitamin K, folate, vitamin C, potassium, vitamin B5, vitamin B6, vitamin E, and more.
Since avocado is very high in healthy fats (In fact, 77% of the calories come from fat.), they are excellent for your heart. Oleic acid, which is the majority of the fats in avocado, has a number of cardiovascular benefits.
Salmon
Salmon is rich in Omega 3 fatty acids, particularly docosahexaenoic acid or DHA.
DHA is much needed to help infants’ brains to grow and develop properly. In adults, DHA is likewise important to maintain normal brain function. Plenty of DHA in your diet improves your learning ability while lack of DHA is associated with poor learning abilities.
Almonds
Though all nuts are superfoods, almonds are among the very best. They are packed with vitamin E which increases brain activity.
If you are getting forgetful, try including almonds into your diet. And you don’t need a lot. Even 8-10 almonds (soaked in water overnight) contains a good boost of healthy fats and minerals. Soaking the almonds first helps your body to easily absorb the nutrients.
Almonds increase the levels of acetylcholine, a neurotransmitter that helps enhance memory and fights neurological degenerative conditions such as Alzheimer’s disease.
Spinach
It’s no secret that green, leafy vegetables are great brain boosters, and spinach is no exemption. It is high in brain-healthy nutrients that help prevent or slow down the onset and development of cognitive decline.
Spinach in particular is one of the best sources of magnesium, vitamins E and K, lutein, and folate. These vitamins and minerals improve brain health, increase blood flow in the brain, and enhance the transmission of nerve impulses.
Blueberries
Blueberries are high in antioxidants that protect the brain from aging prematurely and from the damage of stress. Antioxidants are also associated with improving communication among brain cells.
Try incorporating these brain-boosting foods into your diet and experience for yourself the difference they make.
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
If you’re ready to discover where your best health has been hiding, I’d love to connect with you!
Apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).
Until next time, I’m wishing you unstoppable health! ~Rebecca
https://choosinghealthnow.com/wp-content/uploads/2016/05/apple.png00adminhttps://choosinghealthnow.com/wp-content/uploads/2016/05/apple.pngadmin2022-06-15 09:30:002022-06-09 09:32:21Boost Your Brain with These 5 Superfoods
Your gutis an ecosystem. Every species plays an important role to keep everything in balance. Healthy diet and lifestyle lead to a default setting of balance within your gut. However, unhealthy diet and lifestyle practices can lead to imbalance of your gut ecosystem…and everything goes awry.
There are actually a very minimal number of truly “bad” gut microbes. The bacteria living in your gut react depending on what is around them. So the best way to maintain a healthy balance of flora in your gut is to keep a favorable environment for your good microbes to thrive: they will naturally protect you and the balance of other strains of flora which might act “unfriendly” if the environment of your gut doesn’t keep them in check.
Because of this balance, it’s usually better to achieve diversity in the gut rather than to eliminate bacteria. Here’s why:
Bacteria can easily develop resistance.
It’s hard to determine which bacteria cause your symptoms.
You can’t kill only specific strains or species. Eliminating bad bacteria affects good bacteria as well and will eventually lead to a loss of diversity.
Bacteria have the ability to hide in biofilms when under attack, making them even harder to kill.
So focus on diversifying your microbiome.
Remember that bacterial diversity is a key to having a healthy gut, and the universal sign of illness is losing microbial diversity down there. If you want a strong gut that is able to help you avoid getting sick, make sure that you support (through diet and lifestyle) different species and strains of microbes in your gut.
According to research, the presence of certain types of gut bacteria in the right quantities is good for you. In fact, they can protect you from developing chronic illnesses. These bacteria include:
Lactobacillus
Bifidobacteria
E. coli (specific strains)
Encouraging the growth of these species means eating foods that feed them. Check out the table to know which foods are great to boost which bacteria:
Lactobacillus
Bifido
E. Coli
konjac root (also known as glucomannan or ‘shirataki’) soy apples barley wheat bran walnuts chicory root artichokes buckwheat
bananas nuts onions garlic oats blueberries apples
Figs Hazelnuts Chickpeas
So when is weeding needed?
If you’re having symptoms regularly like heartburn, irregular bowel movements (diarrhea, constipation, or both), bloating, low or inconsistent energy, trouble sleeping, weight imbalance, skin rashes or breakouts, multiple food sensitivities or noticing that your body is reacting poorly to more foods over time.
Your health professional might suggest a gentle weeding of unwanted microbes if you have the following:
A comprehensive stool exam reveals an imbalance of beneficial versus opportunistic bacteria; a yeast imbalance; or a pathogen (like H. Pylori)
A breath test confirming SIBO or small intestine bacterial overgrowth
In this instance, a medical doctor might prescribe antibiotics, and a functional health practitioner may offer herbal or plant-based antimicrobials which are proven to be just as, or even more, effective than antibiotics (certain formulas boost beneficial flora while discouraging high levels of problematic ones).
These are the foods that kill bad bacteria, but always bear in mind that they may also kill the good ones if overdone.
Garlic – Allicin in garlic is a potent antimicrobial. Aside from bacteria, it can kill fungi, protozoa, and viruses.
Oregano – It is one of the substances used to treat SIBO, even more effective than some pharmaceutical antibiotics.
Caraway seed oil, lavender flower oil, and ajwain seed soil – These essential oils are effective against Candida albicans and Bacteroides fragilis.
Green tea – Helps stop growth of Candida albicans and helps prevents other bad bacteria from settling in.
Pomegranate husk – The white part of this fruit is effective against certain species of bacteria such as E. Coli (E. Coli isn’t entirely bad: there are beneficial strains).
Taking high amounts these foods or pharmaceutical antibiotics should only be the last resort because of the collateral damage to the good microbes. This can lead to dysbiosis, paving the way to more illnesses. Aim for microbial diversity first.
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
If you’re ready to discover where your best health has been hiding, I’d love to connect with you! Apply for a complimentary Unstoppable Health Discovery Session at bit.ly/schedulinghealth (subject to availability).
Until next time, I’m wishing you unstoppable health! ~Rebecca
P.S. Know someone who could use my help? Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).
How to Get Rid of Bad Bacteria in the Gut
Your gutis an ecosystem. Every species plays an important role to keep everything in balance. Healthy diet and lifestyle lead to a default setting of balance within your gut. However, unhealthy diet and lifestyle practices can lead to imbalance of your gut ecosystem…and everything goes awry.
There are actually a very minimal number of truly “bad” gut microbes. The bacteria living in your gut react depending on what is around them. So the best way to maintain a healthy balance of flora in your gut is to keep a favorable environment for your good microbes to thrive: they will naturally protect you and the balance of other strains of flora which might act “unfriendly” if the environment of your gut doesn’t keep them in check.
Because of this balance, it’s usually better to achieve diversity in the gut rather than to eliminate bacteria. Here’s why:
Bacteria can easily develop resistance.
It’s hard to determine which bacteria cause your symptoms.
You can’t kill only specific strains or species. Eliminating bad bacteria affects good bacteria as well and will eventually lead to a loss of diversity.
Bacteria have the ability to hide in biofilms when under attack, making them even harder to kill.
So focus on diversifying your microbiome.
Remember that bacterial diversity is a key to having a healthy gut, and the universal sign of illness is losing microbial diversity down there. If you want a strong gut that is able to help you avoid getting sick, make sure that you support (through diet and lifestyle) different species and strains of microbes in your gut.
According to research, the presence of certain types of gut bacteria in the right quantities is good for you. In fact, they can protect you from developing chronic illnesses. These bacteria include:
Lactobacillus
Bifidobacteria
E. coli (specific strains)
Encouraging the growth of these species means eating foods that feed them. Check out the table to know which foods are great to boost which bacteria:
Lactobacillus
Bifido
E. Coli
konjac root (also known as glucomannan or ‘shirataki’)soyapplesbarleywheat branwalnutschicory rootartichokesbuckwheat
bananasnutsonionsgarlicoatsblueberriesapples
FigsHazelnutsChickpeas
So when is weeding needed?
If you’re having symptoms regularly like heartburn, irregular bowel movements (diarrhea, constipation, or both), bloating, low or inconsistent energy, trouble sleeping, weight imbalance, skin rashes or breakouts, multiple food sensitivities or noticing that your body is reacting poorly to more foods over time.
Your health professional might suggest a gentle weeding of unwanted microbes if you have the following:
A comprehensive stool exam reveals an imbalance of beneficial versus opportunistic bacteria; a yeast imbalance; or a pathogen (like H. Pylori)
A breath test confirming SIBO or small intestine bacterial overgrowth
In this instance, a medical doctor might prescribe antibiotics, and a functional health practitioner may offer herbal or plant-based antimicrobials which are proven to be just as, or even more, effective than antibiotics (certain formulas boost beneficial flora while discouraging high levels of problematic ones).
These are the foods that kill bad bacteria, but always bear in mind that they may also kill the good ones if overdone.
Garlic – Allicin in garlic is a potent antimicrobial. Aside from bacteria, it can kill fungi, protozoa, and viruses.
Oregano – It is one of the substances used to treat SIBO, even more effective than some pharmaceutical antibiotics.
Caraway seed oil, lavender flower oil, and ajwain seed soil – These essential oils are effective against Candida albicans and Bacteroides fragilis.
Green tea – Helps stop growth of Candida albicans and helps prevents other bad bacteria from settling in.
Pomegranate husk – The white part of this fruit is effective against certain species of bacteria such as E. Coli (E. Coli isn’t entirely bad: there are beneficial strains).
Taking high amounts these foods or pharmaceutical antibiotics should only be the last resort because of the collateral damage to the good microbes. This can lead to dysbiosis, paving the way to more illnesses. Aim for microbial diversity first.
It is my passion to work with people like you whose health symptoms are getting in the way of you living life fully and with a sense of freedom in your body. I can help you to regain your health so you can feel great and free to enjoy life fully.
If you’re ready to discover where your best health has been hiding, I’d love to connect with you! Apply for a complimentary Unstoppable Health Discovery Session at bit.ly/schedulinghealth (subject to availability).
Until next time, I’m wishing you unstoppable health! ~Rebecca
P.S. Know someone who could use my help? Send them the link to apply for a complimentary Unstoppable Health Discovery Session. bit.ly/schedulinghealth (subject to availability).
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