10 Steps for Better Digestion
1. Chew - 25-30 times each bite. Big chunks of food are hard for your body to break down and can lead to distress like gas & bloat.Think pre-digest your food. FYI, Starches digest in the mouth and then turn into sugars.
2. Ginger - Add grated ginger to your meals. It's a warming food, a cousin to turmeric and helps digestion.
3. Bone Broth - I recommend making your own. However Dr, Axe Ancient Nutrition Bone Broth if you're short on time. If you have IC or SIBO you can use a whole chicken in an Instapot to avoid the high histamine from the bones.
4.Blueberries - Good for the gut & brain health. Loaded with antioxidants & high resveratrol which are good for your skin & may ease joint pain.
5. Peppermint Oil - Soothes the gut & helps digestion. You can use oils, take enteric coated capsules.
6. Mono Meals - If you're having serious digestive struggles it's less work for your digestive system to eat one food at a time or one pot meals that has been cooked into one. Think babies, they eat mushy food because it's easiest to digest. If you choose one protein red meat is hard to digest, chicken or salmon would be better.
7. Fermented Foods - Are good for feeding the good bacteria in your gut. If you have IC, then you can pickle mini cucumbers and ferment.
8. Food Combining - The combinations of food matters when your digestive system needs a break. It's best to eat fruit alone a few hours apart from other foods. Eating protein with non starchy vegetables is best rather than meat & potatoes or meat & grain meals.
9. Hydration - If you're not drinking enough, then you'll have slow moving bowels. Avoid processed foods they are inflammatory and drying foods.
10. Stress - Digestive issues go hand in hand with stress. It's important to manage your stress perception. Stress slows digestion and leads to symptoms and distress .
35 Healthy Gut Foods
Blueberries, Kiwi, Figs, Lemons, Bananas are good to avoid constipation
Ginger & Turmeric
Probiotic foods -
Kefir, Saurekraut, Coconut Yogurt, Apple Cider Vinegar to feed good bacteria (avoid if IC or SIBO or serious comprised guts.
Sweet Potatoes, Jicama,
Black Beans Black, Chickpeas Green Beans , Green Peas, Kidney Beans, Peanuts
Asparagus, Beets,, Broccoli, Brussels Sprouts , Cabbage, Carrots , Cauliflower, Chicory, Collard Greens, Dandelion, Garlic, Kale ,Onions, Radish, Spinach, Tomato
Question - How do you know if your gut is healthy?
Answer - Your bowel movements, skin, mood, and overall health will indicate your level of gut health.
Healthy living goes beyond your plate.
I help motivated women struggling with
Digestive Issues or Interstitial Cystitis find solutions
to fix their gut health and put IC into remission.
Lack of hydration
Poor Eating Habits
Low stomach acid
Low bile production
Low HCL pepsin
C diff from ABX
low B vitamins, B6
lack of minerals
low B6,12, follate
Birth Control Pills