Gut Health and Alcohol

Gut Health & Alcohol 🍷

Over-consumption of alcohol has been proven to have a negative impact on the gut. Those who consume alcohol regularly have higher rates of alcohol-induced oxidative stress and intestinal dysbiosis, which often leads to gastrointestinal inflammation and leaky gut syndrome.
Binge drinking (more than four drinks per event) can result in a rapid increase of bacteria toxins in the cell, inflammation, and disturbance of the immune system.

If you are consuming alcohol, prep your body! 🍊🍽
1. Probiotics
2. Vitamin C
3. Fiber
4. Drink responsibly
5. Stick to low FODMAP approved drinks (ie: dry wines, gin, vodka, whiskey)
6. Watch your mixers!
7. Alternate between a drink and a glass of water
8. Eat a healthy, balanced meal prior to drinking

Cheese, Broccoli, and Zucchini Fritter Recipe

Low FODMAP Cheese, Broccoli, and Zucchini Fritters 🧀🥦
Broccoli florets are low FODMAP, just avoid the stalks for these delicious, nutrient-packed fritters.

Ingredients:
-2 cups broccoli florets
-1 cup zucchini (grated)
-1/2 cup aged cheddar cheese (shredded)
-1/2 cup gluten-free flour
-1/4 tsp salt
-1/2 tsp pepper
-1 egg
-3 tbsp nut milk
-1 tbsp olive oil

Instructions:
Chop up the broccoli florets and steam them until soft. Mash together. Grate the zucchini. Whisk together egg, nut milk, and olive oil. Mix thoroughly with the flour, salt, and pepper. Stir in the broccoli, zucchini, and cheese. Place a fry-pan on medium heat, adding olive oil to coat the bottom of the pan. Pour 1/4 cup of the mix into the pan, allowing to cook for 3 minutes on each side (or until golden brown.) Repeat with the rest of the mixture. Serving size is 2-3 fritters; this recipe makes approximately 3 servings.

What Are Prebiotics?

What are Prebiotics? 🍎
Prebiotic fiber is the non-digestible part of food, such as bananas, onions, garlic, artichokes, apple skin, beans, and many others. Prebiotic fiber goes through the small intestine undigested and is fermented when it reaches the colon. This fermentation process feeds beneficial bacteria colonies (including probiotic bacteria.) This helps to increase the number of desirable bacteria in our digestive system that are associated with better health and reduced disease risk. Long story short, prebiotics feed the friendly bacteria in your gut.Prebiotic Foods:
1. Chicory Root
2. Dandelion Greens
3. Jerusalem Artichoke
4. Garlic
5. Onions
6. Leeks
7. Asparagus
8. Bananas
9. Barley
10. Oats
11. Apples
12. Cocoa
13. Flaxseed
14. Wheat Bran
15. Seaweed

Low FODMAP Broccoli Cheese Soup Recipe

Low FODMAP Broccoli Cheese Soup😋🥦🧀

Ingredients:
-2 tbsp olive oil
-1 tbsp gluten free flour
-2 cups broccoli florets (the heads only; the stalks are not low FODMAP)
-2 cups low FODMAP chicken broth
-1 cup lactose-free milk
-1/2 cup aged cheddar cheese

Instructions:
Add the oil and flour to a large pot, stirring for 2 minutes. Add the broth and broccoli heads, simmer until the broccoli is soft. Stir regularly as the soup thickens, about 10 minutes. Add the milk. Purée the soup mixture in a blender. Mix in the cheddar cheese until melted. Add salt and pepper to taste. Enjoy!

Microbiome Importance

Everyone’s microbiome is unique, but there are a few generalities about what’s healthy and what’s not.🔍🤔

“In healthy people, there is a diverse array of organisms,” says Dr. Gail Hecht, chair of the American Gastroenterological Association Center for Gut Microbiome Research & Education. Most of those organisms are bacteria, but there are viruses, fungi, and other microbes as well.

“In an unhealthy individual, there’s much less diversity, and there seems to be an increase of bacteria we associate with disease.”