Snackwell's effect, which was characterized as the tendency to eat more of a food labeled low-fat or healthy than you would have otherwise.
The Fat Free war.
Way back in the day I was one of the casualties of it (like many of us) and thought that consuming fat free foods was the way to be skinny (whole other conversation there) when reality if I had focused on real food it's quite possible I'd have had a lot less gut issues, alas, hindsight is 20/20
During these times, I ate some less than stellar foods when I was younger (not that what I eat now is all perfect, obviously) but looking back at my food journal and choosing not only something as gross as fat free bologna, but not caring at all about what was actually in my food just surprised me.
I didn't know how the ingredients in certain foods impacted your overall health and definitely impact your gut health.
For some context a few of the ingredients present in that fat free bologna and fat free mayo were corn syrup, sodium nitrate (has been linked to development of heart disease and diabetes), soybean oil (holy inflammatory), natural flavors and modified food start (has been linked to allergies, headaches, diarrhea, bloating, other forms of digestive distress and fatigue.)
Bottom line, what you put in your body truly does impact many different parts of your body not just the ones listed above.
If you've fallen victim to this as well, we've all been there! But I've found a better way and I'd like to help you do the same. I created a guide to help you overcome any struggles with your gut that you may be experiencing to help you feel good and enjoy food again! Grab it here!
These are the perfect treat to have on hand on when you need something sweet!
Ingredients
- 1/2 cup Unsweetened Coconut Yogurt
- 1 1/2 cups Organic Raspberries
Instructions
- Line a baking sheet with parchment paper.
- Add the yogurt to a bowl followed by the raspberries. Coat each raspberry in yogurt. Work in batches if needed.
- Spread the yogurt covered raspberries out in an even layer on the baking sheet. Freeze for 25 to 30 minutes. Enjoy!
Consuming processed food and having a diet with an increased sugar intake can actually have effects on your gut health. These kinds of foods can eliminate the good bacteria in your gut leaving you susceptible to inflammation and other gut troubles. Pretty much everything around the gut is related to everything else in the body (in case ya didn’t know)! You may have noticed after consuming excessive sugar or alcohol that your face breaks out…. That’s because it disrupts your gut!
My new client that I’m working with is looking to lower her elevated insulin levels and although there can be a lot that goes into this, one really big aspect we’re diving into is, you guessed it, gut health. It’s a great place to start and make sure things are in order with your gut before moving on to other potential causes.
A lot of the research out there on this relationship is fairly new and more studies need to be run but a few studies have shown that those with higher levels of Coprococcus bacterium tend to have a higher level of insulin sensitivity. This means that the cells of the body are able to use blood glucose more effectively (which is what you want). Coprococcus bacterium is a type of good bacteria in your gut that we want to nourish and support with good foods.
A lot of times we look for the “quick fix”, but that’s not always the case. This is not one of the strains that you can pop a probiotic and walk away - it's one that is best obtained by consuming foods such as onions, leeks, asparagus, garlic and artichokes as Coprococcus feeds on the oligosaccharides within those as well as polyphenol-rich foods like berries, cocoa, green tea and grapes. That’s a lot of fancy words, but basically we want to eat good foods to support the good bacteria in our gut!
Gain access to my Gut Health Made Easy Guide HERE that is packed with tips, resources and recipes to support your gut!
I love finding different smoothie recipes because I try my best to incorporate at least one into my day everyday. This one is delicious, has anti-inflammatory foods and supports your gut health; a win all around!
Ingredients:
- 1 cup plain organic coconut yogurt
- 1 cup organic frozen cherries
- ½ cup organic baby spinach leaves
- ¼ cup mashed ripe avocado
- 1 tablespoon organic salted almond butter
- 1 (1/2 inch) piece peeled ginger
- 1 teaspoon chia seeds, plus more for garnish
Instructions:
1. Add everything into a blender and blend until smooth or your desired consistency! Enjoy!
Recipe adapted from EatingWell.com
When it comes to changing our diet, we often think that we need to remove things like carbs and sugars, which isn’t always the case! The importance of feeling good and supporting your gut health is to eat a balanced diet packed with all foods. Carbs can play their own role in support you!
Sweet potatoes are actually a great food to eat to support your gut. Not only do they have anti-inflammatory properties, but sweet potatoes have plenty of gut-friendly fiber too! There are so many different ways to eat sweet potatoes to fuel your body and leave your gut feeling good. I love finding different recipes to incorporate them into my diet even though I absolutely had a love hate with them for many years.
But what I discovered and read excited me was the Japanese sweet potato and the purple sweet potato that just aren't as sweet and you can use them in a lot of different ways like baking 😊
Sweet potatoes have about 6 grams of fiber in one cup cooked and are also a good source of prebiotics like oligosaccharides, which help improve the balance of your gut bacteria and overall gut health.
Sweet Potato Toast
Ingredients:
2 sweet potatoes (small, ends trimmed, sliced lengthwise)
1 avocado (peeled and mashed)
1/3 cup sauerkraut
1/4 tsp sea salt
Instructions:
Pop the sweet potato slices in the toaster and toast 2-3 times. Or set your oven to broil and bake on a sheet for 3-6 minutes per side, until golden brown.
Top with mashed avocado, sauerkraut and sea salt.
This recipe has sauerkraut which is a gut powerhouse food! Whether you make your own or you buy one in the refrigerated section of your grocery store with brands like Wildbrine, Cleveland Kraut and others that you can find at your local farmers market! Raw, unpasteurized sauerkraut contains beneficial probiotics that generally do not survive the pasteurization process, so again in that refrigerated section and you can read on the label whether or not it has been pasteurized.
Looking for more gut friendly recipes? Be sure to grab my Gut Health Made Easy Guide here!
