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Gut Health

Blog posts on gut health, IBS and overall health. How to improve gut health, get rid of leaky gut, and alleviate IBS symptoms.

Supplements for Gut Health

Supplements for gut health and immune support. This post gives in-depth information about some of my most trusted gut healing supplements. For those with digestive or gut troubles, here are some supplements for gut health that can be healing for the GI. 

Gut Healing Supplements

Disclaimer: I am not a health professional and am not recommending any specific healing protocol in this post. Before making any changes to your health and lifestyle, be sure you seek advice from a qualified individual.

As a follow up to my blog posts detailing my gut healing story, I wanted to share some of the supplements I take regularly to maintain my gut health. 

One of the most transformative actions I’ve taken to improve my gut health has been sticking with a very specific supplement regimen. 

While I do think mindful diet and exercise are crucial to maintaining good gut health, it wasn’t until I incorporated certain supplements into my daily routine that I began seeing drastic improvements to my gut.

I’m featuring supplements that are exclusive to iHerb.com, who is the sponsor of this post. These are tried and true supplements, which I took great care in testing before recommending!

Gut Healing Supplements for IBS, Leaky Gut, SIBO, and more
To catch you up if you’re new to my story, I experienced IBS symptoms for a number of years. After working with my practitioner over the last year, my IBS symptoms have disappeared and my gut health has improved dramatically.

In order to keep my health on an upward trajectory, I stay consistent with taking my supplements. I won’t need to take these supplements forever, but they have been incredibly useful in both healing my gut and maintaining gut health.

You don’t have to have a GI that is in complete disarray to benefit from certain supplements. In fact, simply adding probiotics (if you don’t normally take them), omega-3s (if you don’t eat fish regularly) AND/OR a Vitamin D supplement can provide an enormous boost to your immune system.

This is not to say we should all be popping pills all day long. While there are so many healing supplements available to help with gut and digestive issues, it is important to take some of them under the care of a practitioner to get the appropriate dosage.

That said, the supplements I discuss in this post are generally recommended by most medical professionals (regardless of whether they are considered western, holistic, integrative, etc.) to be helpful to gut health and can be taken safely by most individuals.

Remember, it is important to make incremental changes slowly and if you are ever concerned about the effect something will have or any possible side effects, always seek the guidance of a medical professional before proceeding with a new supplement.

Without further adieu, here are some of the supplements I take to maintain my gut health.

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How I Healed My Gut, Part Two: Healing Through Mindset

How I healed leaky gut and a parasitic infection through a gut healing protocol and mindset. Advice for anyone in need of some healing.

Part two of my journey to heal my gut is all about a mindset overhaul. Healing from my parasitic infection and bacterial overgrowth was the easy part – dealing with what percolated up before, during, and after was the actual challenge.

Are you familiar with the metaphor that when you begin to tug on a string, soon the whole thing can come unraveled?

I found this to be true for my gut healing experience.

As I alluded to in my last post, my near decade of gut issues was more than just a set of physical ailments, but also psychological.

When I began tugging on my own string, and as my inner soul fibers began unraveling, I understood that everything that comes undone needs to be dealt with appropriately before I could move forward.

While I’m wrote this portion in my story with the framework of healing gut issues specifically, I hope it can be applied to anything that may be troubling you or keeping you stuck. Those who struggle with perfectionism, the need to control, low self-worth, and/or any chronic physical ailment may find something relatable in this post.

I mentioned in How I Healed My Gut, Part One: My Gut Healing Protocol that the psychological facet of healing can sometimes be more impactful than the medical actions you take. If you haven’t read the first part, you may want to jaunt over there before continuing here so you have a frame of reference. 🙂

My gut issues were worsened by my thoughts and behavior, and therefore alleviated by different thoughts and different behavior.

Everyone has different needs when it comes to healing an ailment.

For some, a simple elimination diet is all that is needed to get rid of a weird GI flair. For others, it is a full-blown healing protocol complete with a kill and re-populate plan. And for others still, it is a full-blown healing protocol and some hefty internal work.

You can probably discern based on these posts what my needs were 😉

“To recognize one’s own insanity is, of course, the arising of sanity, the beginning of healing and transcendence.” – Eckhart Tolle.

The main reason I love this quote is it alludes to the normalcy of lack of mental wellness. Insanity is the rule, not the exception. Transcending your own ego and allowing your mind, body and spirit to heal…that is rare and extremely challenging. It is the exception.

Has anyone else expelled a great deal of time and energy trying to convince others you’re completely stable, rational, awesome, smart & sexy, totally cool? What if we all accept we have a few screws loose, honor the human condition, and dare to break down the much coveted fortress we have built around our ego so that we may live without bounds, have the courage to let people in, and thrive from our hearts?

Our souls would be at peace. We as a species could unify based on our similarities rather than war over our differences. After obliterating our rigid, structured concept of reality and rebuilding a dynamic, fluid life of accepting what truly is, only then can we actually be…totally cool.

It took me a long time to realize I was attached to my illness. I identified with it, my mindset and actions exacerbated it, I didn’t know who I would be without it.

My stress, my need to be perfect, need to control, lack of sense of self all worsened it.

Let me tell you a story.

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How I Healed My Gut, Part One: My Gut Healing Protocol

My gut healing protocol. This is the story about how I restored my gut health through a targeted gut healing protocol under the supervision of a qualified medical professional. Through my gut healing protocol, I was able to eradicate a parasitic and bacterial overgrowth, heal leaky gut, and hormone imbalances. Disclaimer: I am not a …

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Instant Pot Coconut Milk Yogurt (Paleo, Vegan, AIP)

An easy 4-Step tutorial on how to make Instant Pot Coconut Milk Yogurt. This goof-proof method results in the best tasting dairy-free vegan yogurt, and only requires 3 ingredients! This post was a long time in the making, and I’m so thrilled to finally be sharing it with you all! Not only have I made …

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Instant Pot Chicken Bone Broth

How to Make Chicken Bone Broth in the Instant Pot – pressure cooker bone broth only requires 2 hours and results in the best tasting, quality bone broth! PLUS, it’s far less expensive to make than buying store-bought bone broth.

If you’re a regular consumer of bone broth, try making it at home in your pressure cooker! It’s basically free when you use chicken bones from a whole chicken you have already prepared, and it only requires 2 hours of time!

Making bone broth on the stove top takes upwards of 24 hours. Taking the Instant Pot approach removes all the guesswork and takes so little time or effort, there’s really no reason not to do it!

As a follow-up to the Instant Pot Turmeric Rotisserie Chicken recipe I posted last week, I figured you could use a tutorial on how to make bone broth using the bones from the carcass in the Instant Pot.

After Thanksgiving, I showed you How To Make Turkey Bone Broth. Truthfully, the methodology is the same across the board, but why not remind you of this wonderful health elixir since you have a fresh carcass on your hands?

How Many Bones Do I Need To Make Chicken Bone Broth?:

I typically wait until I have two to three chicken carcasses to make bone broth – I simply store them in a zip lock bag in the freezer and keep them until I’m ready to broth it up.

You can certainly make broth using one carcass, but just note you’ll end up with less broth and/or a less flavorful broth.

Making bone broth in a pressure cooker requires four easy steps:

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How to Cook Rice and Potatoes for Optimal Digestion

How to cook rice and potatoes for optimal digestion. Preparing rice (and other grains), potatoes, legumes, nuts and seeds properly unlocks the nutrients and ensures they aid rather than hinder digestion. 

There continues to be debate in the health community as to whether or not rice and potatoes are considered “healthy.” Are they pro-inflammatory and raise blood sugar? Do they irritate the gut lining? Are they too full of “empty” carbs?

The paleo community has long debated whether or not either or both are permissible, because while both have been a part of the human diet for over 3,500 years, both contain lectins, which can cause gastrointestinal issues or autoimmune flairs when they aren’t properly prepared.

I wrote an article titled Is Rice Paleo?, where I go into detail about the downsides of various types of rice (white, brown, wild, forbidden, etc), versus the potential health benefits. Check out the article if you want a deep dive into rice and why it could both be considered potentially harmful or healthful.

Korean Bulgogi and Rice Bowls with broccoli and kimchi | TheRoastedRoot.net #healthy #dinner #recipe

The heated debate on rice and potatoes goes back to lectins (which are bad) and resistant starch (which is good). Fortunately, the way we prepare rice and potatoes can largely destroy active lectins and also make the resistant starch easier to digest, improving gut health and promoting regular bowel movements.

First, let’s discuss lectins and resistant starch.

What are Lectins?:

Lectins are proteins that bind to carbohydrate and serve as anti-nutrients. The purpose of lectins is to protect the plant from digestion so that if an animal were to eat it, the plant can survive the digestive process and still germinate after defecation.

Lectins are found in grains, potatoes, legumes, nuts, and seeds.

When consumed raw or undercooked, lectins in their active state can cause interfere with the absorption of minerals, especially calcium, iron, phosphorus, and zinc. Phytohaemagglutinin, a type of lectin found in undercooked kidney beans, cause red blood cells to clump together. It can also produce nausea, vomiting, stomach upset, diarrhea, bloating and gas. 

Lectins can bind to cells lining the GI tract, which may disrupt the breakdown and absorption of nutrients. It can also affect the growth of intestinal flora. Because lectin proteins bind to cells for long periods of time, they can potentially cause an autoimmune response and inflammatory conditions like rheumatoid arthritis and type 1 diabetes.

The good news is, boiling lectin-containing foods deactivates the lectins, thereby removing the anti-nutrient property from them. The kicker is, they must be properly boiled or cooked, lest some of the lectins remain.

Ginger Turmeric Aromatic Rice

 

What is Resistant Starch?

Resistant starch plays an important role in digestion. Resistant starch is called such because it is resistant to digestion. It moves along your digestive system and arrives in your colon intact.

Resistant starch may help prevent colon cancer (due to its ability to bind food together to help it move through your body), improves your insulin resistance, makes you feel full and helps you sleep at night. We need both digestible and indigestible foods in order to keep our bowel movements regular and well-formed.

Now that we’ve covered the cons (lectins) and the pros (resistant starch and easy-to-digest carbohydrate), let’s discuss how to cook rice and potatoes for optimal digestion.

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How to Improve Your Digestion (Part Two)

How to achieve great digestion for improved energy, mood, mental clarity, disease prevention, and more!   Yesterday, I posted Part One of this mini series on How to Improve Your Digestion, where I provided some very basic tips on kicking your digestive steeze up a notch. I wanted to dive deeper into the subject of …

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How to Improve Your Digestion (Part One)

Good digestion boosts your energy level and libido, improves your overall physical and mental health. Illness and wellness begins in your gut!

Happy 2020!

It’s that time again! Many of us are setting goals for the year ahead, some of which revolve around health and wellness.

It is typical to set aesthetic goals at the beginning of a New Year. In my vain opinion, there is absolutely nothing wrong with that. Being happy with your appearance is not selfish or shallow; however, looking internally is the most efficient way of creating long-term waves in your overall health and appearance.

The single most impactful decision I have made regarding my own physical health has been focusing on good digestion.

With good digestion comes high energy, good mood, improved metabolism, hormonal balance, and healthy weight maintenance. All systems in our bodies are interconnected, and our wellness thrives in our gut.

In this sense, rather being laser focused on my body’s aesthetic on the outside, I try to stay mindful about looking internally at the state of my gut health. The happier my gut, the better I look and feel all around.

Many of my friends and family suffer from digestive issues of some sort, whether the frequency of GI upset is occasional, frequent, or daily. For this reason, I thought it would be useful to share some tips on proper digestion to help ease any sort of digestive unrest and also set the stage for long-term wellness.

In my cookbook, Paleo Power Bowls, I touch on some of the fundamentals of good digestion. Because GI discomfort seems to be a very common source of discontent lately, I wanted to dive deeper into the concept of improving digestion.

Disclosure: I am not a healthcare professional and have no ground to stand on in the health community. What I have years of experience figuring out my own digestion. I simply have years of my own trial and error and the assistance of Western, functional, and holistic doctors. Not to mention a ridiculous amount of googling, book and article reading, and podcast listening.

This is Part One of a two-part mini series on digestion. Part One (right here) includes very basic tips, many of which are intuitive. In Part Two, which I will be posting tomorrow), I will dive deeper by discussing specific medical tests that can help you pinpoint the root cause of any digestive ailments.

LET’S GOOOO!

Here are some tips on…

HOW TO IMPROVE DIGESTION

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How to Make Probiotic Ginger Beer

How to Make Probiotic Ginger Beer – a naturally fermented probiotic drink that is packed with health benefits. This article includes a photo tutorial, information on secondary fermentation, flavoring your ginger beer, and troubleshooting when the process goes awry. Disclaimer: brewing probiotic beverages at home can be risky. When fermenting probiotc food and beverages, use …

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Paleo Power Bowls is Published!

My latest cookbook, Paleo Power Bowls is published!! Learn all about my latest cookbook right here, right now!

Paleo Power Bowls - 100 nutrient-dense anti-inflammatory meals in bowls By Julia Mueller

Hey hey heeeeey!

My latest cookbook, Paleo Power Bowls, is published! Signed, sealed, delivered, folks! I’m so happy to inform you that the book about which I’ve been chatting your eyeballs off for the last year and a half is finally out! If you pre-ordered it, you probably already received it!

If you’re unfamiliar with Paleo Power Bowls, no sweat – Lettuce discuss!

Paleo Power Bowls - 100 Nutrient-Dense Anti-Inflammatory Meals in bowls #paleo #glutenfree #healthy #cookbook

My Inspiration for Paleo Power Bowls

Paleo Power Bowls is focused on low-inflammatory complete meals in bowls. Big picture: protein, quality carbohydrate, and healthy fat for a well-balanced meal that can be tailored to your specific macronutrient needs.

Because meal time can and should also be pleasurable, my personal approach to meals is lots of color, variety, and flavor. Think: meat and vegetables swaddled in delicious sauce or dressing.

Steak Strawberry Salad from Paleo Power Bowls, by Julia Mueller

I am asked frequently if I get to choose the topics of my cookbooks. I feel lucky in the sense that my publisher is very open to my ideas, so the answer is yes. The topic of paleo bowl food came straight from yours truly!

Why bowl food? Simply put, there is nothing more satisfying to me than holding a big, bulbous bowl of whole, clean food that is perfectly curated for my taste buds.

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