In last weeks PART 4: DIGESTIVE HEALTH post,
the term “leaky gut” was discussed in-depth: everything from what it is, what
causes it, and simple ways you can begin healing from it. If you haven’t had
a chance to follow the GUT 101 series up
until this point, be sure to read up on
PART ONE, TWO, THREE, and FOUR to get all the background information you need
on the gut, probiotics, prebiotics, and leaky gut. This week, I will offer some
nutritional approaches towards regaining gut health and healing the broken
“seals,” that allow for regulation between our digestive and immune systems, so
that you can get back in balance and stop having stress about your gut
distress!
REMOVING
THE FUEL:
From a high stress load, diet rich in processed foods or foods
rich in gluten/casein/ or additional anti-nutrients, environmental toxin
exposure, and even bacterial overgrowth caused by opportunistic bugs or
antibiotic use, leaky gut (LG) can afflict even the healthiest of eaters. Removing
the “fuel” to your gastrointestinal “fire,” is absolutely key to “taming the
flame,” that is burning inside. Avoiding foods the contain gluten (wheat,
spelt, barley, rye, triticale, faro,) and casein (dairy products) are standard
protocols for a variety of over-active immune conditions, and LG is no
different. Opting for grains, beans, nuts/seeds that are sprouted or fermented will
help ease the workload placed on the body for digesting such foods, and help
eliminate some of the “anti-nutrients” they naturally contain. Incorporating
stress-relief practices such as yoga, meditation, or daily sunlight exposure
(15-30 minutes,) as well as avoiding home and skin care products that are full
of chemicals and preservatives will help eliminate some of the confounding
factors contributing to your wildfire inside.
REPAIRING
WITH REPLACEMENTS:
Think of our gut-wall as
being like an internal lining, similar to the skin that protects our entire
body. Composed of a “matrix” of fats and proteins, there are a variety of key
nutrients one can incorporate to begin the rebuilding and repairing process.
While removing entire foods from your diet may seem a bit extreme and difficult
to do at first, the improvement in your overall health and digestive wellness
will make it worth it. Depending on the severity, some (or all) of the above
recommendations might be necessary to do in order to get you on the full-path
towards healing. While a support system is essential for such an “overhaul,”
you can incorporate the following to start yourself off on the right foot!
1.
BOWL UP ON BONE BROTH: Long simmered chicken or beef bone broth is
some of the most nourishing “foods” one can consume when attempting to heal
(not only for a LG!) Rich in both
minerals and amino acids ( those little building blocks of protein,) BB is a
great soothing sip for when you’re feeling under the weather or looking to heal
from a variety of ailments. The naturally occurring gelatin content helps to
soothe inflamed tissues, and aids in the production of GI hormones that can
regulate hunger/satiety. Collagen is the primary structural protein of the
body’s tissues, helping to patch up and rebuild those leaky cell walls!
2.
BE-FRIEND FAT: The proper ratios of high quality organic
unrefined coconut oil and organic, grass-fed, pasture-raised butter provide
forms of fatty acids that the body can use to help heal the “patchwork” that
holds our gut walls together (called tight junctions.) Short chain and medium
chain fatty acids provide anti-microbial, anti-viral, and anti-fungal
properties, while also promoting cognitive health.
3.
CONFIDE IN COLLAGEN: While bone borth offers trace
minerals which support water balance and immune health, two stand-out amino
acids are found in collagen: proline and glycine. Proline helps with the
production of collagen (see below,) and aids cardiovascular/cholesterol health.
Glycine is responsible for allowing muscle growth and repair, helps to
synthesize bile salts (needed to digest fats,)
maintains proper levels of gastric acid (for breaking down food,) emits
a calming effect to the nervous system due to its use for the production of the
neurotransmitter serine, AND supports DNA/RNA production, is essential for the
production of the body’s master antioxidant glutathione, plus it helps to
regulate blood sugar!
4.
FEAST ON FERMENTS: Fermented foods (that are raw and
unpasteurized) can be great sources of certain strains of probiotics. You
already know all about why probiotics are so beneficial for gut health, so be
sure to incorporate raw sauerkraut, kimchi, goat milk kefir, miso, or kombucha
into your daily diet (* those suffering from migraines or dysbiosis should
limit consumption of fermented foods as these could potentiate symptoms.)
5.
SOAK & SPROUT: As noted before, grains, beans, nuts, and
seeds contain “anti-nutrients” that plants produce to protect themselves in
nature. From lectins in grains saponins in legumes, and protease inhibitors in grains/pseudograins,
these compounds can wreak havoc on our gut walls and tight-junctions. Soaking
and sprouting help to relaease some of these compounds, and aid digestibility
to boot!
SUMMARY
& SUPPORT:
As
you can see, the gut/GI system is an elaborate and incredibly important system
in the body. From its effects on digestion/absorption of food nutrients,
involvement and regulation of the immune system, and communications with our
brains, our guts have a lot going on! PROBIOTICS are the good-bacteria that
help support digestion of our food, synthesize certain nutrients, and crowd out
pathogenic bacteria. PREBIOTICS help fuel the good guys, and are found in
certain fiber-rich foods. An imbalanced gut can occur from a variety of things,
wreaking havoc on system-wide health, and leaky gut is a problem that more and
more individuals are suffering from, but can be handled with proper protocols. If
you think that you are suffering from a leaky gut, interested in learning more,
or need additional support- please email
us! We offer an array of therapies that lessen the toxic load placed on the
body, as well as assist with its innate healing mechanisms. Questions or
concerns? Email me (Genevieve/G) your culinary nutritionist and self-proclaimed
“gut guru!”
NOVEMBER TRUE KITCHEN
COOKING CLASS
SAYONARA SWEET TOOTH
WEDNESDAY, NOVEMBER 15TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*
Blood sugar plays a major role in our
health: from providing the energy we need to get up in the morning, to boosting
our brains to power us through difficult tasks- sugar is, inevitably, essential
to health in some degree. With the holiday season upon us, surrendering to your
sweet tooth is easily done with the plethora of tempting treats surrounding us.
Join Genevieve as she dives into the science of cravings, offers healthier swaps and alternatives for the white stuff, and provides
ways that you can conquer your cravings for sweets, once and for all!
* Cost of class includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
REGISTER FOR
CLASS: HERE
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
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