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The Four F’s

The Four F’s

1. Fermented Foods🍜 – Fermented foods continue to grow with popularity, as you’ve probably noticed on your local grocery store shelves. These products include kombucha, kefir popsicles, sauerkraut, yogurts, tempeh, miso, and kimchi. These foods supply the body with a natural source of probiotics to repopulate your healing gut.

2. Fiber🍞 – Fiber is a natural prebiotic, which acts as food for good bacteria. Most people don’t realize fiber is a crucial component for proper gut health. Try fiber-rich foods such as whole grains, fruit, and vegetables.

3. Foundation Foods🥦 – These foods are the foundation of your diet once you’ve supported the gut with probiotic and prebiotic foods. They supply the body with tons of nutrients and also work on healing the gut. Foundation foods include broccoli, greens, cacao, chickpeas, and oatmeal.

4. Fruit🍏 – Apples are a strong addition to your gut healing diet. Not only are they high in fiber, stewed apples are great for your microbiome (which can help heal the gut.) Blueberries are another great addition as they are full of antioxidants, vitamin K, and fiber. Studies show blueberries also diversify our gut bacteria.

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.”

Tackle Your SIBO Symptoms!

Gut health experts share the 18 best ways to tackle IBS symptoms, as reported by the Daily Mail. IBS and SIBO symptoms can go hand in hand; as 80% of IBS patients may in fact have SIBO.

Dr. Simon Smale👨🏻‍⚕️, a gastroenterologist at Manchester University, claims we can transform our gut health with these top tips.

1. Choose red wine over spirits 🍷
2. Ditch carbonated drinks and enjoy herbal teas instead
3. That includes “diet” fizzy drinks
4. Ready-made meals are a no go
5. Take a clinically proven antibiotic 💊
6. If nothing is working, meet with a Dietitian
7. Limit your intake of onions and garlic
8. Eat less broccoli and cauliflower 🥦
9. Avoid Brussels sprouts
10. Watch out for fruits such as plums, nectarines, and mangoes
11. Improve your sleep routine 😴
12. Go to bed at the same time every night
13. Avoid bright lights before bed
14. Rollerblade around the block or go for daily walks
15. Get up from your desk to stretch every hour 🤸🏼‍♂️
16.Try incorporating yoga into your daily routine
17. Try two coffees per week instead of per day ☕️
18. Don’t leave long gaps between meals

Visit the article for full details outlining each of his 18 top tips!
https://www.dailymail.co.uk/health/article-6924793/Gut-health-expert-reveals-18-best-tips-tackle-irritable-bowel-syndrome.html

Low FODMAP Easter Treat

With Easter just around the corner, we’re sharing our favourite Low FODMAP Treat Option! 🐰💗

Low FODMAP Chocolate Mousse😋
-1 mashed avocado
-2 tbsp cacao powder
-3 tbsp maple syrup
-2 tbsp water
Mix all ingredients together, and let set in fridge for 20 minutes. Enjoy!
*Can also freeze for an ice cream version

How To Make Bone Broth

How To Make Bone Broth💫💫

Ingredients:
-2 pounds of chicken, turkey, pork, beef, lamb, or other bones (try to get bones that have lots of connective tissue such as feet, knuckles, necks, back, etc)
-1 tablespoon apple cider vinegar
-4 cups roughly chopped carrots, onions, and celery
-2 bay leaves
-1/2 tsp peppercorns
-1 tsp sea salt
-Filtered water

Instructions:
In a large soup pan, place the bones, apple cider vinegar, vegetables, bay leaves, peppercorns, and salt.
Fill pot with filtered water until it covers the bones by an inch.
Bring to a simmer over medium heat, then reduce heat to as low as your stove will go, while still bubbling slightly. Cover with lid (slightly ajar.)
Cook for 24 hours for poultry bones or 48 hours for red meat bones. If cooking overnight makes you nervous, you can place the whole pot (covered) in the fridge and continue cooking in the morning.
When cooking time is finished, strain the broth and transfer to mason jars. Store bone broth in the fridge or freezer. Enjoy!