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. GingerAdd 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. 

Resistant Starches 

Sweet Potatoes, Jicama, 

Black Beans  Black,  Chickpeas Green Beans , Green Peas,  Kidney Beans,  Peanuts 

Prebiotic Vegetables

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. 

Dietary 

Blood sugar

Processed foods

High carbs

Sugar

Gluten

Dairy

Histamines

Oxalates

High fodmaps

 Lifestyle 

Lack of hydration

Poor Sleep

Chronic Stress

Poor Eating Habits

No exercise

No hobbies

Poor relships

Unhappy

Gut

Leaky gut

Low enzymes

Low stomach acid

Low bile production

Low HCL pepsin

Hyplori

Candida 

Parasites

IBS/SIBO

Gluten intolerant

Food Sensitivities

Dairy allergy

Grazing

Gall Bladder 

C diff from ABX

Other

Pelvic Floor

Vulvadynia

Urniary retention

Eczmena

Restless Legs

Rosacea

Vagus Nerve

Illelocecal valve

Lyme 

IToxicity 

constipation

foods

thoughts

air

house -mold

skin products

cleaning products

exposures

heavy metals

amalgrams 

Mindset. 

Negative belief

anxiety

depression

hopeful

meditates

worries

ruminates

Histamine Issues

Flushing

Allergies

PMS

Insomia

Rashes

Mast Cell

estrogen domiance

low B vitamins, B6

Hormones

Adrenal

Thyroid

Insuline

Cortisol low/high

Estrogen Dominant

low estrogen 

Low Progestrone

Birth Control

PMS

Painful periods

Perimenopause

Menopause

Moody

Detoxification

Liver 

lack of minerals

inflammation

low B6,12, follate

MTHFR

Comt

Chemical Sensitive

.

Medications

 Antibiotics

Nsaids

Pain pills

Antidepressants

Antihistamines

Birth Control Pills

Disclaimer:

The information on this site is not intended to diagnose, treat, cure, or prevent any disease or be medical advice. 

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All Rights Reserved.