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.

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.”

Low FODMAP Key Lime Cheesecake Recipe

Low FODMAP Key Lime Cheesecake😋
This dairy-free cheesecake option kicks sweet tooth cravings to the curb, without the dreaded digestive upsets. We recommend sticking to the correct portion size to avoid a flare-up of SIBO symptoms.

Ingredients:
-1 ¼ cup mix of raw pecans, brazil nuts, and walnuts (soaked overnight)
-¼ small ripe banana
-½ tsp sea salt
-1 ½ cups raw macadamia nuts (soaked overnight)
-½ cup almond milk
-½ cup lime juice
-8 tbsp pure maple syrup
-1 tsp vanilla extract
-8 tbsp coconut oil
-Chopped nuts and zest of 1 lime (to serve)

Instructions:
1. Place your soaked mixed nuts into a food processor, pulsing until they form a coarse texture.
2. Add 2 tbsp coconut oil, 2 tbsp maple syrup, vanilla extract, and salt and process again. Add ¼ ripe banana and processing until the mixture becomes sticky.
3. Scoop out the mix and spread over the bottom of a lined pan, and press down firmly.
4. Keep the base in the freezer to harden while you prepare the filling!
5. Place the soaked macadamia nuts, almond milk, lime juice, 6 tbsp maple syrup, vanilla extract, and 6 tbsp coconut oil into a blender and blend until smooth and creamy.
6. Remove the cheesecake pan from the freezer and pour the filling on top of the crust, using the back of a spoon to ensure an even top.
7. Return the cheesecake pan back to the freezer for approximately 2-3 hours, or until firm.
8. To serve: Remove the cheesecake from the freezer and let sit at room temperature for 10 minutes to thaw slightly.
9. Garnish with crushed walnuts, lime zest, and shredded coconut. Yum!