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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.

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

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