Poly-what? Check Out These Foods for Gut Health.

🤷‍♀️ What are polyphenols anyway?

Polyphenols are plant compounds that have antioxidant properties and help to combat inflammation, which is often linked with poor gut health.

Research shows that polyphenols also promote a healthy balance of bacteria in the gut microbiome 🙌

Here are some specific foods that have been studied and shown to benefit the gut:

▪️ Pomegranate extract

▪️ Blackberry extract

▪️ Tart cherry juice

▪️ Red wine

▪️ Green tea

▪️ Cocoa

▪️ Natto & tofu

Each of these provide unique polyphenols, like anthocyanins, catechins, or genistein.

Alongside a healthy diet, there are so many other things we can do with naturopathic & functional medicine to heal the gut.

If you’re interested in taking the next step...

🌱 Get started at our practice through the link in our bio!

Probiotics vs. Prebiotics: What’s the Difference?

Which will it be?

If you’re trying to incorporate gut-healthy habits but are confused about probiotics & prebiotics, here’s the scoop.

*Probiotics* are live microorganisms that are meant to help maintain the beneficial bacteria in the gut microbiome. *Prebiotics* are dietary fibers that act as food for those beneficial bacteria.

Both can come in the form of either foods or supplements.

Probiotic supplements deliver microorganisms like Acidophilus of Bifidobacteria, whereas prebiotic supplements deliver fibers like inulin, arabinogalactan, or fructooligosaccharides.

👉👉Please be aware that even though probiotics and prebiotics are generally considered safe for healthy people, they are not for everyone and can aggravate gut problems in people with certain conditions (like SIBO).

But if you’re looking to gently boost your intake of foods that support the diversity of your gut microbiome, here are some to consider.

Probiotic-Rich Foods 🥣

▪️ Yogurt

▪️ Kefer

▪️ Kombucha

▪️ Sauerkraut

▪️ Kimchi

▪️ Natto

Prebiotic-Rich Foods 🧅

▪️ Bananas

▪️ Artichoke

▪️ Asparagus

▪️ Onions

▪️ Flaxseeds

▪️ Oats

If you are struggling with your gut health and want help getting to the root cause, that’s what we’re here for.

Schedule an initial visit to optimize your gut health!

5 Ways to Beat Bloating

My top tips for bloating ⬇️⬇️

But first, remember that bloating can happen for many different reasons—from stress to hormones, food sensitivities, dysbiosis, or SIBO. If you experience painful, extreme, or everyday bloating, the best approach is to be evaluated and follow a personalized plan based on YOU.

With that being said, here are some helpful tips to reduce the bloat:

1️⃣ Minimize trigger foods (common triggers are sugar, alcohol, carbonated drinks, artificial sweeteners, cruciferous vegetables, & beans)

2️⃣ Stay hydrated and gradually increase fiber to ensure regular bowel movements (constipation can cause bloating, but so can too much fiber too fast)

3️⃣ Consider probiotics or probiotic-rich foods (this is not appropriate for everyone because it can make things worse for anyone who already has overgrowth of bacteria)

4️⃣ Take a walk (movement can encourage healthy digestion)

5️⃣ Slow down (stress or eating on the run puts your nervous system alert, whereas calming your nervous system promotes healthy digestion)

We are here to get to the root cause, so if these things only get you so far, it’s time to look deeper.