What is REALLY causing your gut irritation??? Causes, symptoms and holistic treatments for dealing with IBS including FODMAPs, gut healing foods, natural supplements and lifestyle changes.
OVERVIEW:
My 3 Step approach to healing your gut:
> IDENTIFY: what is the root cause of your gut irritation?
> CLEANSE: get rid of the irritant (e.g parasite, bad bacteria overgrowth, food intolerances).
> HEAL: focus on nourishing your gut, boosting your immunity, reduce inflammation and rebalance your microbiome.
7 THINGS TO INCLUDE IN YOUR DIET:
1. FIBRE: soluble for IBS-D (blueberries, sweet potato, chia seeds, flax seeds, psyllium husks), insoluble for IBS-C (green beans, raspberries, kale, brown rice, quinoa)
2. PROBIOTICS: kombucha*, kefir**, yogurt*, miso, tempeh, sauerkraut, supplements (mentioned: VSL#3, Symprove, Microbz)
*I like Remedy as it contains 0g sugar
**Remedy & Purearth do dairy free kefir
3. PREBIOTICS: green bananas, sweet potato, blueberries, raw apple cider vinegar, dandelion greens, chicory, baobab
4. COLON CLEANSERS: leafy greens, spirulina, chlorella, moringa, matcha, psyllium husks, fennel, peppermint, oregano
5. ANTI-INFLAMMATORIES: berries, avocado, green leafy vegetables, tomatoes, açai, cacao, turmeric, ginger, cinnamon, omega 3 rich foods like oily fish, olive oil, walnuts, flax and chia.
6. ANTI-SPASMODICS: chamomile, ginger, peppermint, fennel
7. ADAPTOGENS: ashwagandha, cordyceps, holy basil / tulsi, maca, liquorice root (look for deglycyrrhizinated licorice / DGL to prevent high blood pressure)
SUPPLEMENTS SUGGESTIONS:
>> Bone broth
>> L-glutamine powder
>> Slippery elm powder
>> Marshmallow root
>> Camu camu (to support immunity)
RESOURCES:
My gut healing guides https://ellefrizzell.com/free-resources-pg/
MONASH university https://www.monashfodmap.com/
My eBook https://ellefrizzell.com/ebook-7-days-of-paleo/
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