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The majority of modern day chronic diseases can be significantly influenced by diet, stress and lifestyle choices. Food can either be a slow poison or a powerful medicine. Virtually every disease is initiated by one of the following; stress, poor diet, toxins, imbalanced microbiome, permeability of the gut or allergens.
Through the analysis of epigenetics, we are now more aware than ever that food is much more than just calories; it is the raw material needed for cellular regeneration and is the available information that controls your gene expression, influences your immune system, regulates your hormones and effects your brain chemistry.
The positive news about epigenetics is that by improving your diet, detox capacity, lifestyle factors and stress management protocols, you can rapidly and dramatically create noticeable improvements in as little as one month.
The term Irritable Bowel Syndrome (IBS) is often used to identify a number of symptoms such as; abdominal pain, bloating, gas, cramping, constipation or diarrhea that occur for no obvious medical reason except excessive stress. Even on a colonoscopy, things often can appear normal.
Stress, food intolerance and imbalanced micriobiome are usually the main causes for triggering an irritable bowel syndrome. It doesn’t have to be an allergy like celiac disease or lactose intolerance that’s causing your IBS, you could test negative for these but still have a severe reaction due to food sensitivity. The most common culprits are Gluten, Dairy, Sugar, Soy, Corn and Eggs.
There can be many reasons for imbalances in the microbiome but the main problems are caused by poor diet, antibiotic use, birth control, steroids, parasites, sugar, alcohol, anti-acids and lack of fiber.
What can I do to restore my gut?
Following a GUT HEALING PROTOCOL is essential, this needs to include the use of digestive enzymes, L-Glutamine, Super foods, Omega 3’s, Magnesium, Zinc, Quercetin, Turmeric and of course probiotics. For compound supplements that contain a simple blend of necessary nutrients, consider the following:
Now Super Enzymes: These contain essential and synergistic dosages of digestive enzymes, which optimise the digestion of proteins, carbohydrates and fats.
Thorne HCL and Pepsin: This helps to re-regulate digestion by improving stomach acid to aid in better absorption of nutrients. Weak stomach acid has been linked to gas, belching, feeling fullness after meals, bad breath, acid reflux, nausea, fatigue, skin issues, poor memory and fatigue. (HCL supplements are contraindicated in people with H.Pylori and Stomach Ulcers)
GI Renew: This therapeutic blend contains L-Glutamine, MSM, DGL, marshmallow, slippery elm, cats claw, quercetin, mucin and N-acetyl-glucosamine. GI renew does exactly as the name suggest and can be used to heal and restore the gut lining.
Probiotics: The best approach is to use a broad-spectrum soil based probiotic that contains species from all four of the phyla found in the digestive tract, including Proteobacteria, Antinobacteria, Bacteroidetes and Firmicutes. Some people can experience adverse reactions to regular probiotics, especially if they suffer with SIBO or constipation, whereas, Soil based probiotics are the same species of micro flora that humans have always been naturally exposed to so they are much better tolerated.
Sometimes pharmaceutical intervention might be necessary, where an anti-fungal such as Diflucan will be prescribed or a non absorbed antibiotic such as Rifaximin (Xifaxan) will be used for up to 10 days to clear out small intestinal bacteria that might have migrated up from the colon. In both cases a good probiotic strategy is essential that also includes the use of probiotic rich foods such as sauerkraut, kim chi, kombucha, cortido, beet kvaas and kefir.
What dietary changes are recommended?
Fermentable Oligosaccharides, Disaccharides, Monosaccharide’s and polyols (FODMAPS) are specific types of carbohydrates that are not absorbed well in the intestinal tract and can easily be fermented by gut bacteria causing major symptoms such as bloating, gas, and diarrhea. The categories of FODMAPS are listed below:
Lactose: Milk, yogurt, soft unripened cheeses, ice cream, custard, and dairy based desserts
Galactans: Legumes (kidney beans, soybeans, lentils, chickpeas, baked beans)
Fructose: Apples, honey, mango, watermelon, pears, HFCS, dried fruits, agave syrup, fruit juices
Fructans: Asparagus, artichokes, beetroot, brussel sprouts, broccoli, cabbage, egg plant, fennel, okra, chicory, garlic, leek, onion, lettuce, wheat, rye, pistachio, inulin, fructo-oligosaccharides
Polyps: avocado, apples, apricot, blackberry, cherries, lychee, nectarines, pears, plums, prunes, mushrooms, sorbitol, mannitol, xylitol, maltitol and isomalt.
FODMAPS intolerance is a threshold response, so a reduction in any of the foods should show great improvements. Not everyone is sensitive to all of the Foods in each category so an elimination diet can be done with each category for a period of 30 days to determine trigger foods and identify improvements in symptoms. Usually after removing the problematic FODMAPS foods for 3-6 months will show great improvements and they can be gradually increased back into the diet but if not, it’s a good idea to test for small intestinal bacterial overgrowth (SIBO).
Other dietary recommendations
Eat real foods: They are packed with nutrients and fiber and turn on the right genes to help to fight chronic disease and support a healthy immune system. Vegetables especially are loaded with vitamins, minerals, phytonutrients, antioxidants, fiber and anti-inflammatory compounds.
Eliminate Sugar, Caffeine, Gluten, Dairy and alcohol: They the most inflammatory foods and contribute to candida overgrowth, leaky gut and dysbiosis.
Eat more Good fats: Try to incorporate good fats into each meal. Examples include Avocado, olive oil, nuts and seeds, nut butters, coconut milk and oily fish
Introduce Bone broths: See our BONE BROTH RECIPE – Aim for at least one cup per day or supplement with an organic protein powder
What about stress?
Stress effects the gut in many ways and is one of the leading causes of Irritable Bowel Syndrome so awareness paired with powerful stress management interventions is one of the most important things. As far as stress goes, daily movement or some sort of exercise is often very helpful. Other common stress-reduction tools with a high success rate include meditation, EFT, prayer, yoga, acupuncture, nature, walking, sleep, guided relaxation, massage, breath work, laughter, family time and visualisation.