My Journey To Restoring Gut Health
Recently, I opened up about my diet and digestive issues to you Instagram, and I received numerous questions and heartfelt messages. To address them and offer valuable insights, I decided to compile everything into this blog post.
In the post, I'll talk about the strategies I've used to improve my gut health, including dietary changes and lifestyle adjustments. I hope that by me sharing my story with gut health provides support, inspiration, or the strength to seek the help someone may need.
I want to clarify that I'm not a medical professional, so please consult with experts before making significant changes to your own diet or lifestyle.
As the ancient Greek physician Hippocrates said, “All disease begins in the gut.”
For a long time I experienced digestive issues, certain foods, including wheat, milk, dairy, and eggs, caused bloating, nausea, acne, indigestion, lethargy, and other symptoms of inflammation throughout my body. As a child I instinctively avoided some of these foods (milk especially) because they made me feel unwell, but I didn’t fully understand the reasons behind it at the time.
Despite considering myself a healthy person, (I rarely enjoyed drinking sugary drinks or indulged too much in sweet treats, now I know why) I discovered that seemingly innocent ingredients in my diet wreaked havoc on my body. Through tests, research, and working with specialists, I learned that I had a leaky gut, extreme chronic inflammation, and intolerances to dairy and gluten (non-celiac gluten sensitivity.) By cleansing my diet and eliminating dairy, gluten, and other inflammatory and processed foods, I significantly reduced gut inflammation and overall inflammation in my body (back pain!). Within a week of eliminating gluten and dairy, I experienced such relief in my stomach and health that I couldn’t help but cry tears of joy. It was a mix of feeling defeated after spending 30 years unaware of the cause of my discomfort and grateful for finally finding answers. (note, it can actually take up to 8 months for gluten to leave your body, the fact I felt a difference in a week just reiterates to me how much my body disliked it) After learning about genetic mutation called MTFHR Methylenetetrahydrofolate reductase that I have, it helped me understand that much of my digestive issues were stemmed from this particular mutation.
Throughout my journey of restoring gut health, I worked closely with a team of functional medicine doctors and followed the guidance in Dr. Mark Hyman book,The Pegan Diet which focuses on a personalised, nutrient-rich, plant-based approach. The Pegan Diet, a food is medicine approach, Dr Mark Hyman explains how to take the best aspects of the paleo diet (good fats, limited refined carbs, limited sugar) and combine them with the vegan diet (lots and lots of fresh, healthy veggies) to create a delicious diet that is not only good for your brain and your body, but also good for the planet.
Here are a few podcasts and articles I found very helpful.
What is a leaky gut and how can you treat it?
The top causes of leaky gut and how to fix them with Dr Elroy Vojdani-
When I learned that 75% of our immune system is located in the gut, I was absolutely amazed. You might think your stomach is fine and you don’t have any digestive issues, but the incredible thing about our gut is that even without apparent problems, we can still experience symptoms related to gut inflammation. These symptoms can manifest as a weakened immune system, brain fog, joint pain, emotional instability, skin issues, and much more. If you have any suspicions about your gut health, I highly, highly recommend working with an Integrative Medicine/Functional Medicine practitioner, dietitian or Doctor you trust to explore the possibility of an elimination diet and address your gut health concerns.
What is the Pegan diet?
According to Mark Hyman, MD, the Pegan diet looks like this:
Focus on the glycemic load of your diet. This can be done on a vegan or paleo diet, but harder on a vegan diet due to the increase of carbs. Focus on more protein and fats. Nuts (not peanuts), seeds (flax, chia, hemp, sesame, pumpkin), coconut, avocados, sardines, olive oil.
Eat the right kind of fats. Stay away from most vegetable oils such as canola, sunflower, corn, and especially soybean oil which now comprises about 10 percent of our calories. Focus instead on omega 3 fats, nuts, coconut, avocados and saturated fat from grass fed or sustainably raised animals.
Eat mostly plants – lots of low glycemic vegetables and fruits. This should be 75 percent of your diet and your plate.
Focus on nuts and seeds. They are full of protein, minerals, and good fats and they lower the risk of heart disease and diabetes.
Avoid dairy – it is for growing calves into cows, not for humans. Try goat or sheep products and only as a treat. And always organic.
Avoid gluten – look for heirloom wheat (Einkorn) if you are not gluten sensitive, consider it an occasional treat.
Eat gluten-free whole grains sparingly– they still raise blood sugar and can trigger autoimmunity.
Eat beans sparingly – lentils are best. Stay away from big starchy beans.
Eat meat or animal products as a condiment, not a main course. Read The Third Plate by Dan Barber to understand how changes in our eating habits could save the environment and ourselves. Vegetables should be at the core of our diet and meat should be a side dish.
Think of sugar as an occasional treat – in all its various forms (i.e., use occasionally and sparingly).
Supplements
I don’t hold regrets, but wish I had has started taking supplements 20 years ago. Thankful I know to take them daily now. At least According to functional medicine Dr Will Cole, “supplements are designed to support and correct nutrient deficiencies and imbalances in the body that play a role in underlying dysfunctions. In functional medicine we like to utilise supplements instead of prescription medication as much as possible because they are able to address the root cause of why someone is feeling the way they do with the least amount of side effects. This also helps prevent disease, as we are correcting imbalances that can lead to further breakdown of the body.”
Enjoyed this article-Everything You Need To Know About Supplements, A Functional Medicine Perspective
Taking supplements will vary with each person, I highly suggest working with a Doctor you trust, dietician or functional Doctor to get the right supplements for you. A lot of conventional supplements you see lining the shelves with low- prices are often Low-quality supplements and can often contain toxic fillers and binders that are bad for your health and wellbeing, minimising the beneficial effects you think you'll be getting from the vitamins. Not only do low-quality supplements have fillers, they oftentimes also lack real nutritional value. Do your research and work with a specialist to source good quality supplements that are going to do their job. (I have listed below some of my favourites.) Due to the mutation I have, I make sure I daily have supplements such as B complex (b2,6 & b12) glutathione, magnesium, megacal and a probiotic. I also drink Ningxia red daily. Bye-bye Folic Acid, hello Folate! You can read more about this incredible red drink here. I get most of my supplements from my chiropractic clinic. They are liquid supplements and herbs, and of the greatest quality! I do not go a day without them now.
Article- Do you need supplements?
Why take a probiotic?
I first started taking a probiotic 11 years ago with a got a nasty parasite in Bali, that left me bed ridden for days! I do. not go a day without my probiotic.
Many today consider regularly taking a high quality probiotic to be one of the core pieces to a healthy gut which in turn is a key to brain, immune, skin health and more.
Not all probiotics are created equally, and unfortunately, the options at the pharmacy counter are less than desirable. We want a source of good bacteria that can easily be absorbed, is diverse yet doesn’t interact with each other or endogenous bacteria, and is potent enough to make a difference in our health! This is why we love Life 9 (and MightyPro) from Young Living!
Five signs you need a probiotic
Digestive irregularity- gas, bloating, irregular bowel movements.
Your sugar cravings are out of control- What you crave can depend on what types of bacteria you’re hosting.
Your metabolism is a bit slow- Research from the Washington University School of Medicine looked at the gut bacteria of 154 people and found an interesting connection. They found that those who had the smallest variety of bacteria were more likely to be obese.
You’ve taken an ant!b!ot!c, even if it was a long time ago
You’ve got some skin issues like eczema, psoriasis, and itchy rashes- Clear glowing skin is just one more side effect of a lovely microbiome.
Life 9 and why myself and so many others love it!
It's a high-potency probiotic that combines 17 billion live cultures from 9 beneficial bacteria strains
Promotes healthy digestion, supports gut health, and helps maintain normal intestinal function for overall support of a healthy immune system.
Includes 9 beneficial probiotic strains for full-spectrum gut support.
Can be taken once a round of antibiotic is complete to support rebuilding of gut flora. If you decide to take while on antibiotics, separate the antibiotic and probiotic by 4 hours or more.
You can get Life 9 from Young Living, if you are already a customer with me simply add it to your cart. If you are not yet a customer, you can customise your order to unlock your wholesale discount. See this post here.
Magnesium
This is a supplement I take daily, along with a liquid magnesium. I was not aware I had a magnesium deficiency, and since incorporating it into my diet I do not go a day without it! Unfortunately, according to research most people are deficient in calcium and magnesium and are unaware. A deficiency in calcium and/or magnesium can lead to headaches, nervousness, muscle spasms, muscle cramps, brittle nails, weakened bones, and even depression.
Interesting articles
How To Know If You’re Magnesium Deficient And What To Do About It
The affects on Magnesium deficiency
MegaCal is a calcium-magnesium supplement in a powder form. I get it from Young Living and add it into my daily routine. It helps to support bone and vascular health - as well as normal nerve function. (It has helped Ben with his nerve pain too)
MegaCal is an excellent source of calcium and magnesium - it contains 207 mg of calcium and 188 mg of magnesium per serving. But quality makes a huge difference. This powder form of calcium and magnesium is a great option for those who can't easily take capsules. It mixes well with water or juice. And taste good!
How to use it?
Take 1 scoop with 1 cup of water or juice daily, 1 hour after a meal or taking medication or an hour before bedtime. Do not exceed 3 servings daily.
I have Megacal saved on this page as one of my essential oil favourites.
Produce Problems and why we need to wash our fruits and veggies!
Now that we have understood what we put in our mouth matters, so does the cleanliness of our produce. One of the most germ-prone things in your kitchen may actually be your produce! Since produce passes through so many hands, boxes, and delivery trucks, it has a high potential for germs. Washing your produce before eating, cutting or cooking it is so important!
And it doesn’t stop at germs. There is also dirt and pesticides to consider. And while rinsing with water may get rid of some of the germs and dirt, it does nothing against pesticides. Even if you’re buying organic produce, it’s still a good idea to wash it. Unfortunately, the phenomenon of overspray with pesticides is becoming more apparent as fields of organic produce are often grown beside conventional fruits and vegetables.
Bottom line? Wash all produce! I use Thieves fruit and veggie soak wash to clean all our produce, you can grab it here!
Your guide- EWG’s 2023 Shopper’s Guide to Pesticides in Produce™ We all know buying organic produce can be expensive, there are definitely some to prioritise, but if we can’t buy organic, I know I have peace of mind with Thieves fruit and veggie wash!
Tummy Support
Before I started my gut healing journey, I used an essential oil which is from our culinary line with Young Living called Digize essential oil. DiGize essential oil is one of the most unique essential oil blends, combining Tarragon, Ginger, Peppermint, Juniper, Lemongrass, Anise, and Patchouli oils for a spicy, exotic aromatic blend. DiGize oil also includes Fennel essential oil, the use of which dates back to ancient Egypt. We all know ginger has been used for centuries as a spice in teas, foods and ointments ro relieve bloating, cramping, and gas. Ginger is believed to speed up the movement of food through the GI tract while also protecting the gut. What do these oils have in common? They are very supportive for the digestion system!
This is what I refer to as "my tummy oil." I make a roller ball with half carrier oil and half Digize and I roll it on the belly at the first sign of tummy trouble. Or I simply put one drop of digize on my tongue if I have any bloating or signs of digestive distress, within 5 minutes its gone. If your gut is not happy, I do encourage you to take a deeper look like I did. This oil to this day has saved me on numerous occasions!
Why I have a gut shot a day
Gut shots are small doses of juice packed with probiotics to support and stimulate digestion and gut health.
They are made from vegetables – and sometimes fruit – that have been fermented to increase their nutritional potential and probiotic content. Although available in grocery stores, they are very easy to prepare at home and much cheaper!
This recipe comes from Functional Nutritionist Brigid Titgemeier’s blog, Being Brigid. This small shot has mega health benefits, due to the powerful anti- inflammatory nature of turmeric. The recipe also includes black pepper, which helps to increase the active curcuminoid compounds within turmeric and can support healthy stomach acid secretion, which is vital for good digestion. If you’d like to avoid sugar from the coconut water, simply replace it with water and/or some extra lemon juice. Try one of these turmeric shots for a natural pick-me-up, any time of the day.
Ingredients
1 1⁄2 cups unsweetened coconut water (or plain water)
Juice from 1 lemon
cube of grated ginger
2 tablespoons turmeric, ground
1 tablespoon ( or half to start) black pepper (I simply used my cracked pepper finely cracked
Preparation
Pour coconut water into a shaker cup/blender bottle. (this is my fave!)
Squeeze the juice from one lemon and add to shaker cup.
Add turmeric and black pepper.
Blend it all up and take your shot! I prefer to blend, but you can shake it up too.
Store leftovers in shaker bottle or glass in the refrigerator and pour 1-2 shots each day.
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In closing this blog post, I hope that by me sharing my story with gut health provides support, inspiration, or the strength to seek the help someone may need. My gut health journey over the last 18 months has significantly improved my life, health, wellbeing, back pain, anxiety and skin. Though while my own gut health journey is far from complete, I write with transparency, acknowledging that there are no quick fixes. Just like most things in life, achieving results requires consistency, hard work, and belief. Remember, you are not alone, and your journey towards healing is worth every effort. If just one person finds comfort, motivation or inspiration through my writing, then I consider this post a success.
Until next time friends…
Disclaimer: I am not a licensed medical professional, and the information provided here is for educational purposes only. Please consult with your healthcare practitioner before making any changes to your medical routine. For all questions on essential oils. Please read here.