By Rachel Feldman
If you are feeling tired, bloated and ill, then it is time to look down at your belly – a.k.a your gut.
Let’s make this simple, because gut health is pretty complex.
When people say they have a gurgling stomach, acid reflux or constipation, it is actually quite simple – it means their gut flora is out of balance. To have a healthy digestion means there’s:
- No belly bloat
- No gurgling after you eat
- Daily bowel movements
- Glowing skin
- Clear mind
- Balanced mood
Which brings me to the next point – we rarely think about skin rashes as a sign of gut imbalances, but they are. A rash or a hive is a histamine reaction, which is why the rash may feel itchy, or even feel hot to the touch.
Imagine what is happening inside your gut! Let me break this down simply… lots of inflammation is happening.
If you have belly bloat, skin rashes or a constant runny nose, these can all be related to the health of your gut. Crazy, right?
Let’s get gutsy and do some repair.
Add these key foods to your gut-healthy diet to get you started on the road to a happy body.
1. Coconut Oil – Cook with coconut oil and consume coconut oil, if tolerated (3 tablespoons by mouth per day is enough to kill pathogens naturally). If you are a coffee drinker (make sure it’s organic), add 1 Tbs. of this to help balance blood sugar levels. It’s also a great addition to smoothies and in liquid form, can be added to your juices as well.
2. Pumpkin Seeds – Pumpkin seeds kill parasites. It is best to consume ¼ cup daily as a late afternoon snack or to make pumpkin seed milk in a Vitamix (or high speed blender) with water, ¼ cup raw unsalted pumpkin seeds, cinnamon and stevia (if needed, to taste).
3. Cloves and Cinnamon – By cooking with each of these spices or adding them to a smoothie or dish, you are naturally killing microbes that are wreaking havoc on your system. Plus, they are yummy!
4. Turmeric – By adding 1 tablespoon of turmeric to your foods, you are using one of the most powerful antimicrobial and anti-inflammatory spices. Fresh turmeric is awesome juiced too so give it a try!
5. Maine Coast Sea Vegetables Sprinkles – You can find them online at Amazon or your local health food store. Add kelp, dulse, or any other of the combinations for supporting your thyroid and adrenal health.
7. Ghee – If tolerated, ghee is fabulous for nourishing and naturally sealing the intestinal lining. While this is technically dairy, the milk solids are removed, making it a great option for many people dealing with any lactose intolerances.
Here’s a simple, gusty plan to follow to get you started…
Upon waking, drink room temperature water with the juice of ½ a lemon and a dash of cayenne pepper.
If you have a Juicer make the following:
- 1 cucumber
- A handful of kale
- ½ bunch mint
- A handful of parsley
- Wash all of your ingredients and then juice.
- After juicing, add the juice of one lemon.
- 1 cup unsweetened coconut milk
- ½ cup pure coconut water
- 1 scoop plant based protein powder
- 1 tablespoon chia seeds
- 1 cup blueberries
- ½ avocado
- ½ cup spinach
- Dash of cinnamon
- Wash all of your ingredients and then juice (or blend).
- If you’re opting for a juice, add the juice of one lemon after all other ingredients are juiced.
For a snack, have 1 apple with 10 raw almonds
Next is lunch. Give this easy salad a try:
- 2 cups mixed greens
- 1 cucumber, chopped and diced
- 2 celery stalks, chopped and diced
- 1 apple, chopped and diced
- ½ avocado
- 1 can or fresh wild-caught filet of salmon (drained if canned, be sure it’s BPA free and packed in water)
- ¼ cup black olives (BPA free can, packed in water)
- Handful of fresh parsley
- 3 tablespoons Braggs Raw Apple Cider Vinegar
- 2 tablespoons extra virgin olive oil
- Juice from a lemon
- Dash of sea salt and pepper to taste
- Wash all vegetables and fruits.
- Chop ingredients.
- Mix all salad ingredients in a bowl and toss with dressing.
For your next snack, have 1 pear and 10 raw walnuts.
Then of course, dinner:
- 4 cups spring mix or spinach
- 4 hard boiled eggs, sliced in half
- 1 pear, cored and grated
- ½ head cabbage, shredded and diced
- 1 avocado, diced
- 8 cherry tomatoes, cut in half
- ½ cup blueberries
- 2 tablespoons sesame seeds
- Tarragon Mustard Dressing
- ½ cup extra virgin olive oil
- 1 tablespoon Dijon mustard
- 1 lemon, juiced
- 1 large garlic clove, minced
- 1 tablespoon dried tarragon
- ¼ tablespoon sea salt
- ¼ tablespoon black pepper
- Add your mixed greens and grated pear to a bowl.
- Chop your vegetables and add to the bowl.
- Add the avocado, tomatoes and berries and toss with dressing.
- Garnish the salad with sesame seeds.
Enjoy your gutsy plan and remember to chew your food as your stomach does not have teeth. Keep a food diary for the next week, looking for reactions to foods or gurgling, an indication your gut bacteria is out of balance.
Bonus Tip: Add ¼ cultured or fermented foods to lunch and dinner, giving your body a healthy dose of good bacteria. You can find cultured foods at your local health food store.
Second Bonus Tip: Last but not least, take a good quality probiotic upon rising. I suggest a probiotic with 15 to 50 billion CFU’s and at least 10 different bacteria strains from the bifido and lacto families.
Rachel graduated from the Institute for Integrative Nutrition in New York City, Wild Rose Natural College of Healing and the International School of Detoxification. She is certified by the American Association of Drugless Practitioners and has obtained additional Continuing Education Units from Purchase College, State University of New York.
Her approach to health focuses not only on the foods you put into your mouth, but also incorporates the elements of body, mind and soul. She helps her clients to access the blueprint for their health by discovering what foods fuel their body best, while eliminating excess inflammation.
Latest posts by Rachel Feldman (see all)
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