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!
Your gut health can affect so many different parts of your body and it's likely more than you realize. Often times we think it just affects our physical body or the way we feel, but it's so much more than that!
We've been talking about the gut-brain axis and how it relates to immune health and then some! I was browsing some studies on PubMed at 3am (as one does🤣) and found a really interesting one on the research around depressive disorders.
Your gut microbes can actually contribute to immune responses and a chronic inflammatory state may lead to increased responsiveness to stress and lead to the development of major depressive disorder.
So that's a big deal! The gut-brain axis is sensitive to stress and is important in the development of stress-related disorders. Communication between the gut and brain involves so many different systems in your body and all of these can interact with the gut microbiota. Studies have shown that with the introduction of pre/probiotics to the gut that the mood actually improved!
Bottom line, gut health REALLY matters!
With that being said, it’s so important that we take proper care of your gut and food is a huge factor. So let's talk about a few of the top foods that I like to incorporate when it comes to my gut.
~ Fermented foods like pickled veggies (think beets, onions, carrots-you name it!)
~ Coconut yogurt- I like the brands with as few additives as possible! (bonus for a dessert, I add cocao powder and it's like a chocolate mouse!)
~ Kombucha-I'm careful with this too-there are certain ones with less sugar as they alter the fermentation process, so you still get some of that gut goodness but without a lot of sugar!
Grab my Gut Health Made Easy Guide HERE to learn more about caring for your gut!
Your gut impacts so much of your health and unless you’re taking deep dives into the health world you might not know too much about it.
The other week I asked folks whether or not they knew that different probiotic strains impact different health conditions- some did and some didn’t so we’re going in! 😜
Although the research is still ongoing, during my masters degree, I found learning about these strains/conditions fascinating!
Different strains impact different conditions IBS, MS, Celiac, constipation, diarrhea... the list goes on! and strains like Lactobacillus casei Shirota, Bifidobacterium lactis, and Lactobacillus acidophilus.
One that really fascinates me - Saccharomyces boulardii, a probiotic yeast, in individuals with MS. The results? A remarkable decrease in inflammation and significant improvements in pain, fatigue, and overall quality of life. Probiotics clearly can make a big difference for people, in a lot of different ways and so many people aren't told about any of it!
Although you can get a high quality probiotic (and in general should) there are also a lot of different foods that contain these too! 👇
✨Saccharomyces boulardii: mangosteen and lychee - this one is mostly consumed through a probiotic since these two fruits aren't so common in most of our diets!
✨Lactobacillus casei Shirota: some yogurts, yogurt-like fermented milk, sauerkraut and certain cheeses.
✨Bifidobacterium lactis: Yoghurt and milk products AND foods rich in fiber, such as apples, dates, lentils, blueberries, and broccoli, can all help your Bifidobacterium thrive, so including these in your diet can sometimes be helpful too!
✨Lactobacillus acidophilus: One of the most common types of probiotics and can be found in fermented foods (get my gut freebie to check out a great list!)
So I could go on and on and on about how particular strains impact a TON of different conditions, especially autoimmune, but I'll just leave that for another day 😜
Click HERE to grab my FREEBIE to learn more about these strains and foods to support them!
Anyone else have PTSD from the fat free era of the 90s? That word used to be a bad, dirty word!It was like, the more fat free crap you can have, the better!- as that’s what made you skinny right? We used to believe that anything containing “fat” was bad and didn’t differentiate between good versus bad fats; it was all the same!
Thankfully as time has gone on many of us have realized that fat is actually super important! Not only are there some really beneficial aspects around certain fats, but they also help us absorb fat soluble vitamins like A,D, E and K. Omega 3 fatty acids help the body (and therefore the gut) as they’re often anti-inflammatory which our body and gut can also use! There is also evidence that getting enough good fats in the diet can actually help maintain the lining of the gut too. This lining plays a crucial role in numerous metabolic functions, including maintenance of the gut microbiome, absorption of nutrients and immune function. In the gut’s lymphatic system we have what are called lacteals that are responsible for absorbing dietary fats and those vitamins.
Bottom line, fat isn’t the demon we might have always thought it was and healthy fats are actually really beneficial and necessary for our body’s functions.
If that’s the case then, what are some healthy sources of fat that we should be consuming? Things like fatty fish, olive oil, chia/flax seeds, eggs, avocado and nuts. When it comes to food though, a lot of different factors can come into play. It’s important to focus on the source of where the food is coming from and to purchase high quality products when we can. We love visiting a local farmer’s market because we know exactly where the product came from then and we’re supporting our local farmers!
Contrary to belief though, vegetable oil is one that we should actually avoid if we can! I share more about this in my Gut Health Made Easy Guide that you can grab HERE. It’s packed with information to support your gut health and recipes to make meal planning easy!
Your gut plays a bigger role in your health than you think....
The lymphatic system is a really important aspect of our body that frankly most of us don’t learn very much about. I remember some aspects in anatomy and physiology, but honestly very little. It wasn’t talked about nearly as much as it should have been (although I suppose it could be an entire semester + long class lol)
In terms of gut health there are many different factors related to the lymphatic system 👇
✨ Immune Response in the Gut:
Lymphatic vessels in the gut, known as lacteals, absorb dietary fats, fat-soluble vitamins, and other nutrients. This process is essential for nutrient absorption and overall health.
✨Transport of Immune Cells:
The gut-associated lymphoid tissue (GALT) is a significant component of the lymphatic system in the gastrointestinal tract. It includes lymph nodes, tonsils, and Peyer's patches, which are crucial for the immune response in the gut. Immune cells within the GALT help monitor and respond to potential threats, such as pathogens in the digestive system.
✨Drainage of Interstitial Fluid:
Lymphatic vessels in the gut play a role in draining excess interstitial fluid from the tissues. This helps maintain fluid balance and prevent swelling or edema in the gut and surrounding areas.
✨Absorption of Dietary Fats:
Lacteals in the gut's lymphatic system are responsible for absorbing dietary fats and fat-soluble vitamins from the intestines. This process is essential for lipid metabolism and overall nutritional health.
Keeping your gut happy and healthy is crucial in allowing your lymphatic system to do its job properly. Everything in our body works together to serve its purpose and help us feel our best. Whenever a client is feeling out of alignment, the first thing we talk about is their gut health!
Grab my Gut Healthy Made Easy guide here for some info on how to start taking care of your gut!
