In order to maintain colonization in the digestive tract, probiotics must be taken or eaten regularly.
General recommendations for ingesting 1 to 25 billion colony-forming units (CFUs) daily.
Just to get the point, most store-bought probiotic yogurts, and I suggest going for non dairy ones contain about 1 billion CFUs per serving.
To get the maximum benefit from fermented foods, it’s important to read product labels and choose only those that contain:
active, live cultures
and best if it’s raw, unpasteurized, dairy free and perishable ingredients.
Organic brands are always best since they are not typically heat-treated after fermentation, so more of the good bacteria are present.
Fermented foods as natural probiotic sources can also be made at home. Though the probiotic content will vary by batch, home fermenting is a safe way to ensure that you are ingesting beneficial bacteria, as various cultures around the world have done for centuries.
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I wish you great health!
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We tend to talk about heart health in functional and preventative medicine during this time of the year. And if you are familiar with my work, I often find links from poor gut health to many other conditions.
And even heart health ties with gut health in many ways. Inflammation is the root cause of the problems with both gut and heart health. Gut microbiome is related to heart health through the function of one of the gut metabolites, called trimethylamine (TMA), that forms when gut microbiome is fed on choline, a nutrient found in fish, poultry, eggs and red meat. TMA is converted to TMAO in the liver, a substance connected to artery- clogging plaque (atherosclerosis).
A study from the Journal of the American Heart Association published a study in 2017 found the connection between blood levels of TMAO and heart attacks and strokes. That’s one serious Gut – Heart connection people. And there are more and more studies that were recently highlighted.
Choose healthy for your gut and therefore for your heart. Choose lots of healthy fats like olive oil and avocado, choose lots of plant based proteins like legumes, beans, seeds and nuts and choose foods lots on anti-oxidants like blueberries.
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I wish you great health! I would love some feedback.
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Diet for People with IBD.
Way too many Crohn’s and colitis patients feel it their gut, and literally speaking that the diet and nutrition play a role in their condition and flare ups. And way too many IBD patients do not receive much dietary advice. Some doctors still stay with the idea that you can and should eat anything. Patients get lost and the most they would do is avoid major trigger foods like spicy foods, vegetables, high-fiber foods, coffee, beans, and popcorn.
But in some early research on the IBD-AID (anti-inflammatory diet) is confirmed by more studies, that patients improve eating more cooked vegetables, choosing from a long list of berries, and importantly, favoring fish and wild seafood for their protein.
Creating and Customizing a diet for IBD.
The study design was a diet specifically for Crohn’s and colitis patients, used an anti-inflammatory diet, which encouraged consumption of foods with omega-3 fatty acids, especially fish and seafood. More patients had a positive response than mixed results. All of them were able to discontinue at least one of their IBD medications, and all patients needed fewer trips to the bathroom. Big win. As of now, there is no set anti-inflammatory diet used in all studies, in my program that I compiled together with over a decade of research, clinical experience and personal experience, I use an anti-inflammatory diet like this study, and I customize it for my clients.
Should you take a fish oil supplement if you have IBD (Crohn’s or Colitis)?
Taking a supplement has helped colitis patients take less medication when ill according to some studies. It may help reduce pain (Barbalho et al., 2016). But studies suggest it will not substitute for medication or prevent flares (Farrukh et al., 2014). More studies are certainly needed.
The link between IBD and fatty acids
The typical modern Western diet gives us a ratio close to 20 to 1 of omega-6 to omega-3 where we ideally need to be at least 3 to 1 ratio. That huge change is a big suspect in the rise of inflammation related diseases. As proof, epidemiologists show the spread of IBD with the introduction of the Western diet to South America, Africa, and Asia in this century (Hsieh et al., 2020).
One of the first epidemiological studies on nutrition and the rise in IBD in Asian countries came from Japan, showing that as the omega-3 to omega-6 ratio increased, AND so did colitis (Schreiner, 2020).
Linoleic acid became a major source of oils in the processed foods in the American diet beginning in the 1970s when soybean oil was on most labels. (Whelan et al., 2013).
Way larger study with more than 203,000 people, concluded that an approximately 30 percent of colitis cases could be attributed to a high intake of linoleic acid (common form of omega 6) (John et al, 2010). They also analyzed consumption of omega-3s, following more over 25 thousand people, ages between 45 and 74, who completed 7-day food diaries and were monitored for between two and eight years. Eating more omega-3s appeared to help protect volunteers from colitis (John et al., 2010).
We can draw a conclusion to eat more wild fish and consider taking a quality, tested, professional Omega 3 supplementation in Crohn’s and colitis cases.
Barbalho SM, Goulart Rde A, Quesada K, Bechara MD, de Carvalho Ade C. Inflammatory bowel disease: can omega-3 fatty acids really help? Ann Gastroenterol. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700845/ Published Jan-March, 2016.
Hsieh MS, Hsu WH, Wang JW, Wang YK, Hu HM, Chang WK, Chen CY, Wu DC, Kuo FC, Su WW. Nutritional and dietary strategy in the clinical care of inflammatory bowel disease. Schreiner P, Martinho-Grueber M, Studerus D, et al. Nutrition in Inflammatory Bowel Disease. Digestion. https://pubmed.ncbi.nlm.nih.gov/31927540 Published Jan. 10, 2020.
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What to do if you have a sensitive gut and previously did not do well with supplements.
These are 7 suggestions from Digestive Reset ™:
eat a full meal before taking your supplements, unless otherwise is recommended by your practitioner. But majority of nutraceuticals are meant to be taken after a full meal. If you wanted to learn the difference between nutraceuticals and natural supplements, watch my previous YouTube video.
try to spread supplements, for example if you had a multivitamin pack, consider breaking them to individual vitamins and take only the ones needed or the ones you are depleted of.
try the liquid options, like vitamin C, Zinc, B vitamins, Glutathione are all now have liposomal liquid forms.
before taking fat soluble vitamins like A, D and E you will need to eat a meal that contains healthy fat for best absorptions and tolerance.
try opening capsules, pour the contents and mix it small amount of unsweetened apple sauce (one at a time). Please, note some liver supporting supplements, bitter herbs and others may not be suitable for this option.
see if the same supplements come in powder form that you can dilute or mix in your favorite non-dairy milk or beverage.
consider purchasing from a reputable supplement company. Less expensive brands can have fillers that are can be rough on your tummy and you may think it was the supplement or the vitamin that hurt you while it was the filler or additive that hurt your sensitive lining. Examples of those include magnesium stearate or sodium benzoate.
I wanted to wish you the Healthiest and Most Prosperous Year!
I personally and professionally know how important health is. I know how we tend to disregard the little signs and how hard it can hit us when we are completely loose the connection between the mind and the body.
This new year, I am committing to some things and cutting off some others, that no longer serve me.Last year, we overspent our precious time on social media and fears of the future, instead of doing small actionable steps toward better health and better mindset. And frankly, there were all the reasons for this behavior.
But 2020 is over, so I am starting new and fresh, no resolutions at all. I notice that when I make resolutions (side note I’m a free and creative person by nature), all kind of resolutions feel restricting to me. But if it works for you, awesome.
What I choose to do instead is being more in tune with my body and listen to it to achieve my health goals (and of course doing functional medicine along the way). If the day did not go according to my original plan, there is always tomorrow, but that does not have to mean you slack off all the time. Also, there are times when you feel where you can’t afford to slack off, like if it feels like I could go in a flare, I get VERY strict and very good. Trust the process and trust yourself.
My commitments for health and personal growth this year:I commit to less social media, more self-love, less screen time, and more family time and back to more learning and education. It is not a New Year’s resolution; it is more of a fluid commitment for me. Few years ago, I started giving a word for the upcoming year and this year my word is “SELF-LOVE”. For years I thought it was selfish to think this way, but more than ever I realize that it is crucial for healing the body and healing your digestive system. Self-love starts when we observe our actions, words, and thoughts with compassion as if we were our best friend. Be your own best friend! Especially when it hurts, when you want to get angry with your body, that is the time, more than ever, to be your own best friend.Share with me what your word for the year is.
Great digestive health is not always about the right kind of medicine, the right kind of a supplement, even the right kid of food. It is an amazing balance between mind at peace, right kind of nutrition and of course understanding your body as much as possible.
Over the years, I have done so many different tests that the information and those experiments will not fit into a book. Some of those diagnostics made sense, but some really did not. For example, if you find out something about your genetics that we have no control over or no treatment for yet, why would it make sense to test it.What I would rather do instead is do my best for my gut microbiome so it can run the process in my gut to almost perfect.
The science of epigenetics has shown us the beauty of our system and the power and control we truly have over our genetics. We used to think that genetics rule our health and our future but now we know that we can prevent or control illnesses when learning more about our predispositions.
Genetics is not a sentence; it is more knowledge and power to do something about your health. For example, if you happen to have parents with diabetes and you have a genetic predisposition to get it at certain age, you have a choice to say the heck with it and eat whatever and do whatever because you will get it anyway or your other option could be eating clean, monitoring stress levels, monitoring blood sugar and keeping blood sugar stable. The second choice will surely prevent or delay the onset or severity of the illness. You still have the power and you still have the control, if you choose to take it.
If you are on the same page with me, let us do this year right. Let 2021 be a wonderful year and you be as resilient as possible.
Come on the Healthy and Happy 2021 ride with me! I would be constantly on top of the newest and greatest research of gut health, IBD and hormone health!
I’m starting a Free 7 Day Gut Microbiome Challenge on my Instagram on Jan 10th. Please, follow me there @digestivereset or click HERE.
I wish you great health!
I would love some feedback. Please, follow the YouTube page, Subscribe, and comment under the videos. I know many have questions.
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