Gut fixing tips

Gut Fixing Tips

Have you ever felt betrayed by your favorite dairy-filled ice cream? Does the mutiny of gluten leave you heartbroken? Many food allergies and/or intolerances are the product of an unhealthy gut. In fact, several health issues have a strong correlation to the condition of the microbiome in your gut.

If you struggle with digestive issues, stomach aches, unexplained weight changes, feeling tired and lethargic all the time, skin conditions, emotional/mental health troubles, or food intolerances – you may want to consider taking steps to heal your gut.

Since the gut plays a critical role in so many body processes, when something is wrong with it, you’ll find the symptoms in perhaps unexpected places. Even your mood and mental health may be affected. Some of the things your gut helps with are:

–   Breaking down food into digestible bits.

–   Absorbing nutrients like vitamins, minerals, and macronutrients (carbs, protein, and fats).

–   Absorbing water to keep you hydrated.

–   Getting rid of waste and toxins.

–   Serving as an immunity “gate” that keeps out bacteria, viruses, fungi, parasites and other nasties.

–   Helps your immune system distinguish between things in your body that are helpful or dangerous.

–   Receives signals from the brain through the nervous system and sends signals back.

It also helps to manage and power your immune system, which is why an unhealthy gut can leave you feeling miserable in more ways than one. For more information on all of the amazing stuff that goes on in your gut, check out our previous blog post: Gutsy Move: Why Gut Health is so Important {LINK}.

What Causes My Gut to be Sick?

The root of the problem, unless there is a medical diagnosis explaining the issues, lies in the microbiome. You can think of this as the world of bacteria, fungi, yeast, and other microorganisms that live in your gut. When things are out of balance in the microbiome, for example: having too much bad bacteria, overall gut health is compromised.

An unhealthy gut is also “leaky”. Essentially, this means there are holes in the barrier designed to keep things in order between your gut and your bloodstream. The barrier should work to keep bad bacteria inside your gut. Here it can’t get into your blood and cause all sorts of trouble. The good bacteria in your gut then should dispose of the bad bacteria. However, when there are holes in the barrier, harmful agents may get into your bloodstream and make you feel awful, plus they can make you sick. Furthermore, a leaky barrier may not be able to properly process the good things your body needs, like nutrients, vitamins, and water.

Yikes… So How Do I Fix It?

Thankfully, there are several things you can do to heal your gut! Some of these are avoiding certain food groups, adding different foods to your diet, and others are more comprehensive lifestyle changes that could help improve your overall gut health. Before we start though, a bit of general gut healing advice.

Gut healing may be a bit of a bumpy ride at first. This depends largely on the condition your gut is currently in. If you’re someone who is generally healthy and suffers the occasional bloat or have a couple food intolerances, the process might be easier. If you’re someone who experiences several digestive issues, a lower immunity, and a variety of food allergies – your gut needs lots of love! However, starting with more delicate healing approaches, as we’ll discuss, will make the process much easier.

The process of healing your gut has something called “die-ff” syndrome. It sounds a lot scarier than it is, however if you’ve ever done a detox – you likely experienced it. These are just side-effects that occur when your body is healing itself and casting out all the harmful toxins plaguing it. Some of these side-effects may include:

–   Fatigue or lethargy.

–   Brain fog or inability to focus well.

–   Nausea, gas, bloat, or bowel movement changes.

–   Headaches and body soreness.

–   Sugar cravings.

This is a normal temporary part of healing your gut! It just means you’re killing off the bad stuff in there that’s making you sick and rebalancing a healthy microbiome. The effects fade eventually, but a good way to help prevent them, or ease them, is to make sure you are well hydrated and consuming electrolytes! Try including some more sea salt, magnesium, and potassium in your diet to help with the die-off symptoms.

The Journey to a Happy Gut!

Now that we covered all that, let’s get down to business. Here are a few tips to rebalance and heal your gut!

1.)   Get rid of inflammatory foods!

a.)   It seems a little obvious but making sure you’re not putting in more harmful stuff into your system is key to healing. Some foods are highly inflammatory, such as gluten and dairy. If you’re someone who has a sensitivity to these foods, or suffer from inflammation, you may find it highly beneficial to either reduce or eliminate the consumption of these foods. Avoid eating processed foods, high sugar, or high trans and/or saturated fat diets. These can wreak havoc on your microbiome and further damage the gut tissue which serves as a barrier.

2.)   Chill out!

a.)   Stress has been accused of waging war against our bodies for years. From things like sleep disorders, mental health issues, cognitive decline, and increased risk of heart disease – stress is always in the mix. Your gut health is no different! Stress can cause an imbalance in your system that makes it ideal for harmful bacteria to grow. The more stress – the more bad bacteria. You can see where things go from there. Try to build a lifestyle that supports de-stressing and calming your mind and body. Proper nutrition, regular exercise, meditation, and good sleep are just a few things that can help you!

3.)    Get your Immunity in Check

a.)   When your gut is hurt and unbalanced, your immune system is working overtime to heal it. If you don’t support your immune system while it does this, it can get overwhelmed and burn out. Try including immunity-supporting foods like citrus fruits, leafy greens, and garlic. Aim for foods high in Vitamin B, Vitamin D, and Zinc for optimal results.

4.)   Collagen is Not Just for Your Face

a.)   In fact, collagen makes up the gut barrier we talked about earlier. That’s what’s in charge of managing the good and bad microorganism in your body. If it’s “leaky”, or has holes in it, all sorts of harmful agents can get into the bloodstream and cause trouble. A leaky gut has been related to mental health issues and autoimmune diseases. Including bone broth in your diet can help rebuild your gut barrier, and even give your skin a little boost!

5.)   Eat Probiotic and Prebiotic Foods

a.)   Probiotics are different bacteria and yeast in your gut that help keep it balanced and healthy. Prebiotics are food for the probiotics. Consuming foods with both probiotics and prebiotics is key to helping your gut heal! Some probiotic foods include yogurt, kefir, sauerkraut, kombucha, and kimchi. Prebiotic foods include leeks, onions, garlic, oats, flaxseeds, and cocoa! For more information regarding Probiotics and prebiotics, check out our previous blog: Probiotics vs. Prebiotics: Should You Buy Some Yogurt?

6.)   Soothe Your Gut

a.)   Your gut works hard to break down food, digest it, push nutrients into the bloodstream, and push waste out. Help it out by eating soft foods, cooked foods, and juiced fruits and veggies. Since these are already sort of broken down, it makes the process much easier for your gut and gives it some room to breathe.

7.)   Give Keto a Try!

You may have heard of it at the grocery store, in a spin class, or thrown around on social media. Keto is all the rave these days, and with good reason too! There are several benefits to switching your diet to a nutritional ketosis (going Keto):

–   Increased energy

–   Reduced inflammation

–   Help in weight loss

–   Helping control blood glucose in diabetes

–   Improvements with overall metabolic health

–   Less mental fog

Just to name a few. How does Keto help heal your gut though? First of all, Keto is a proven way to help reduce inflammation throughout the body. It changes the way you metabolize energy, helping your body to eliminate toxins and soothe inflammation. Keto, in its nature, is a low-carb diet. This helps your gut because sugar can actually feed bad bacteria in your gut. All carbohydrates are metabolized as sugar. Decrease the amount of carbs you consume, and you decrease the food available for bad bacteria to grow!

At Fran’s Kitchen, we go a step further with Keto and increase its anti-inflammatory benefits. The FK Delivery and Online Keto Meal Plan are both dairy and gluten-free. These are common trigger foods for inflammation, so we make sure our meal plans don’t include them!

Plus, all FK meal plans, delivery and online, are designed to heal your gut. Our carefully designed plans provide delicious ingredients that soothe the gut, rebalance bacteria, and help heal the intestinal lining. We do this by including foods such as sauerkraut and bone broth. 

Aside from Keto, our FK ONLINE MEAL PLANS also come in a Vegan and Metabolic option. These online meal plans are tailored to fit your specific needs and goals, and they are sent right to your email!

Our FK DELIVERY MEAL PLANS include the Autoimmune Protocol, Detox, Paleo and Keto. These meal plans are delivered to those within the Phoenix, AZ area.

Whichever route you decide to go, you can rest assured that FK meal plans will help improve your gut, and overall health, through powerful nutrition. If you’re interested in starting the journey towards a happier, healthier you, check out our website for more info!

NOTE: Fran’s Kitchen offers two different meal plan services. Our Delivery Meal Plans are delivered to customers on an agreed upon schedule. Our ONLINE MEAL PLANS are NOT delivered. These online meal plans are sent to customers via email to be cooked, followed, and enjoyed from the comfort of their own kitchens! Please be mindful of these differences when registering for Fran’s Kitchen services. Thank you!

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