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.

5 Ways to Start Healing Your Gut Today

Want better digestion, skin health, energy, & mood?

It’s time to heal the gut.

While some people can benefit from targeted assessments and longer-term protocols to heal the gut, just about everyone can benefit from simple everyday gut-loving micro-habits.

Like…

💧 Stay hydrated. Your digestive juices depend on it!

🌈 Eat the rainbow. Colorful fruits and veggies have antioxidant and anti-inflammatory properties plus a dose of fiber for a happy gut.

🥣 Try ground flax, chia, or hemp seeds. These provide some fiber and are high in omega-3 fatty acids for a healthy inflammatory response.

💊 Boost magnesium (particularly if you tend toward constipation)

🚶‍♂️Keep moving. Exercise enhances the diversity of the gut microbiome.

And if you’ve tried these things but need deeper support to figure out what is really going on…

We can help.

Ever Heard of the Gut-Skin Axis?

Want the scoop? ➡️

The gut-skin axis explains the direct connection between gut health and skin health. This happens through:

1️⃣ Gut Microbiome

Changes in the gut microbiome have been linked to many skin conditions, including acne, eczema, rosacea, and psoriasis.

2️⃣ Food Sensitivities

Gluten and other food sensitivities have been linked to eczema and other skin rashes because of their effect on gut inflammation and immune function.

3️⃣ Inflammation

When inflammation occurs in the gut, it can lead to increased intestinal permeability (leaky gut) and trigger inflammation elsewhere in the body, including the skin.

The usual way of addressing skin issues is through external topical applications, but to address the root cause…

We like to look at the gut.

Want a holistic approach to healing your skin from the inside out?

Schedule an appointment today and let's get started!

💻 https://www.elementsnatmed.com/naturopathic-visits

Reference

De Pessemier B, Grine L, Debaere M, Maes A, Paetzold B, Callewaert C. Gut-Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions. Microorganisms. 2021;9(2):353. Published 2021 Feb 11. [link]