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Learnto Love
yourGut Your guide to restoring
digestive wellbeing
Welcome!It was great to meet you at my Learn to Love your Gut event! I hope you enjoyed it asmuch as I did and feel empowered to take your gut healing journey to the next level! As promised, here is your summary guide to all that we covered at the event. It combines my knowledge and experience as a nutritionist to bring you a range ofpractical tips, advice and recipes that you can implement at home to optimise your guthealth in five clear stages. Remember, gut health is much more than food elimination diets. Our aim is toincorporate more gut-nourishing, healing foods, more often, to help rebalance the gut.Instead of just cutting foods out, or treating the symptoms as they arise, we can tacklethe root causes with five simple steps:
RemoveReplaceReinoculateRepair Rebalance
Getting you back to feeling empowered, energised and well again! And remember, if you feel you would benefit from more one-to-one supportcheck out the number of different ways we can work together here: http://www.stellarhealth.co.uk/nutrition-packages.html Email: [email protected]: www.stellarhealth.co.ukInstagram: @stellar_health_maryFacebook: https://www.facebook.com/stellarhealth.uk/
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The 5Rs of Gut Healing
REMOVE -‘Bad’ bacteria, gut irritants, trigger foods, excess caffeine,alcohol, sugar.
Step 1
If you have been struggling with digestive symptoms for a while, start to identify andremove any factors that are making your symptoms worse. These may include:
Certain foods e.g. gluten, dairy, eggs. A bacterial imbalance in your gut, e.g. parasites, worms, pathogenic bacteria andyeasts. These may require anti-microbials (e.g. antimicrobial foods like garlic, ginger,oregano and/or anti-microbial supplementation). If you suspect you may have abacterial or yeast imbalance, I recommend you seek professional advice from aNutritional Therapist about testing. Additives in your food, e.g. sugar. Gut irritants like caffeine and alcohol.
It’s helpful to start a food diary to help identify patterns and symptoms and track yourchanges. In certain cases, lab testing is helpful to reveal the underlying factors and removeguesswork. This may include:
Comprehensive stool testingSIBO breath testingFood intolerance testingCoeliac screening
Details of clinical testing is available on my website.
REPLACE -Enzymes and Stomach Acidity
Step 2
We need stomach acid as it is our first line of defence from infection and it helps absorbprotein, vitamin B12 and extract nutrients and energy from our foods. Signs of stomach acidity imbalance include:
Excessive burping during or immediately after eatingHeartburn and acid refluxNausea BloatingWeak, peeling or cracked fingernailsFood sensitivities
What foods can help support stomach acidity and enzyme levels?Bitter foods and drinks help stimulate digestive enzymes and balance acidity in thestomach. Apple cider vinegar or lemon juice in water sipped before mealtimes helpsstimulate enzymes and stomach acid. Other bitter foods include: artichoke, raw fennel,watercress, radicchio and rocket. Enzyme supplementation may also be helpful. Hydrochloric Acid (HCL) Stomach Acidity Testing:Stir ¼ tsp of Bicarbonate of Soda in 250 ml of water. Drink the mixture on an emptystomach. Then using a stop watch, time how long it takes to begin belching.
2 to 3 minutes: normal levels.3 to 5 minutes: slightly low levels.5 minutes or more: low, potentially very low levels.
If there is enough hydrochloric acid then you will normally start belching within 2 minutes. The belching is caused by carbon dioxide gas created by a chemical reaction betweenthe stomach acid and the bicarbonate of soda.
REPAIR -Repair the gut lining “leaky gut”
Step 3
In order to safely reintroduce the foods you may have been avoiding you want to makesure you are doing everything you can to support the integrity of the gut lining. The skin cells that line the gut turn over rapidly and we can use foods and nutrients tosupport this process. When you have a leaky gut you are at increased risk of foodintolerance so don’t forget this step! Foods to incorporate are:
Stewed applesBone brothCollagen powderGelatin powderL-glutamine powder
If you are vegan or vegetarian you could use:
Slippery elmZinc and zinc rich foods (sesame seeds, tahini, pumpkin seeds). SeaweedMedicinal mushrooms e.g. shiitake
REINOCULATE -Prebiotics, probiotics and 'friendly' bacteria
Step 4
Now that you have crowded out the bad bacteria in steps 1, 2 and 3 you can start tosupport and rebalance the good guys, with prebiotic foods, probiotic rich foods andsupplements, where appropriate. Probiotics support our immune balance and gutbacteria. What are probiotic rich foods?Fermented foods are naturally rich in probiotic bacteria. Examples include sauerkraut,kimchi, kombucha, miso paste, tempeh and kefir. Making miso soup is a gentle way tointroduce probiotics. What are prebiotics?Probiotics thrive on certain fibre rich foods called ‘prebiotics’. Prebiotics help probiotismultiply and colonise in the gut. That’s why a low-fodmap diet is not suitable for long-termgut healing because it is very low in prebiotics, and fibre in general. What are prebiotic rich foods?Prebiotic foods include: ground flaxseeds, chia seeds, apple, onions, garlic, leeks andbanana. As you reinoculate with fermented foods (the probiotics) it is equally important to eatthese prebiotic foods to help your gut bacteria to colonise.
REBALANCE -Rebalance mind and body
Step 5
How we manage stress is paramount to supporting gut healing. The lining of our gut hasits own nervous system, called the enteric nervous system and the link between our gutand our brain is called the gut-brain axis. Stress and hormones like cortisol and adrenaline interfere with digestive secretions (likeenzymes) and can reduce the good bacteria in our gut. Stress also triggers muscular contractions and can trigger bowel movements, intestinalspasms, anxiety and panic attacks. A few ways to help manage stress could include:
Follow the mindful eating steps in this booklet. Practice deep breathing exercises.Consider yoga nidra and meditation. Going for non-strenuous walks in nature or a forrest. Or simply being more presentwhen walking the dog.
Recipes
Gut friendly foods to nourish your gut
Serves approx 4 small bowlsFirst, make the dashi (misosoup stock) Ingredients
Miso Soup
10g dried kelp (AKA Kombu)5 dried shiitake mushrooms 1 litres water
Directions
Wipe the surface of the kelp gently with a clean cloth. This is to remove impurities. Don’t wash the kelp as the flavourwill be lost.Place the kelp in a saucepan with 1L of water and leave it for at least 60 mins (preferably overnight).Heat the pot until it starts to simmer. Then remove the kelp and the mushrooms.Strain the stock.
This can be used straight away to make miso soup or frozen to use at a later date. Now make the Miso Soup Miso Soup Ingredients
1 Litre of dashi soup stockHandful of dried wakame seaweed (ideally sourced locally from the Atlantic)2 spring onions, sliced diagonallyTofu (ideally organic, non-genetically modified (non-GM)3 tbsp. miso paste (white or brown), ideally organic, non-GM
Directions
Cut the tofu into bite-sized pieces.Simmer all the ingredients in the dashi soup stock over a medium heat until warmed through.Turn off the heat, add the miso paste and stir to dissolve.Do not boil miso soup! It becomes thick and damages the miso.Ladle into serving bowls.
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Chia PuddingServes 2Ingredients
Chia Pudding, with Stewed Apples andCaramel Sauce
4 tbsp. chia seeds2 tbsp. yoghurt (I used coconut yogurt but plain natural yogurt is great too)1 tsp. vanilla extract250ml unsweetened almond milk
Directions
Place the chia seeds, yogurt, vanilla extract in the bottom of a jar.Pour the milk in and stir everything together well.Add a lid to the jar and place it in the fridge overnight.The chia seeds will expand to form a jelly like consistency and the liquid will all be absorbed.
Now stew the apples Ingredients
3-4 apples (any variety)1 tsp. ground cinnamon¼ - ½ tsp. grated or finely chopped ginger (optional)Water, just enough to half cover the apples
Directions
Wash and chop the apples and place in a small saucepan. Keep the skin on as this is where most of the pectin is. Stir in the chopped ginger.Add the cinnamon and water.Mix everything with a spoon and bring to a simmer. Simmer for 20 minutes with the lid removed.
To make the caramel sauce Ingredients
6 dates, pitted 3 tbsp. almond butter1 tsp. vanilla100ml unsweetened almond milk
Directions
Place all the ingredients in a food processor and blend until smooth.Chill until ready to serve.
Enjoy your chia pudding for breakfast with a few spoons of the stewed apples and the caramel sauce drizzled over thetop. Remember soaking your chia seeds will help regulate the bowel and provide a protective, anti-inflammatory gel-likebarrier to the lining of the gut. They're also a great source of omega 3 along with almonds.
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Serves approx. 18Ingredients
Gut Healing Gummies
Juice of 1 lemon200g frozen berries2 tbsp. maple syrup ¼ cup gelatine powder (30g)200ml kombucha
Directions
Blend the lemon juice, maple syrup, frozen berries and kombucha in a high-speed blender (e.g. Nutri Bullet). If yourblender is a lower speed wait for the berries to defrost.Add the mixture to a small saucepan and add the gelatine powder. Whisk and heat gently to ensure the gelatinecompletely dissolves. Pour into a lined 20cm/8inch baking tray and refrigerate for at least 1 hour to firm up. Cut into bite-sized pieces using small cookie cutters. Serve or store in the fridge for up to 1 week.
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Serves 12Ingredients
Collagen Bounty Balls
150g desiccated coconut2 tbsp. collagen powder 70g coconut oil, melted2 good pinches of sea salt3 tbsp. maple syrup 1 tsp. vanilla extract
Chocolate coating200g dairy-free, sugar free chocolate chips (raw cacao)1 tsp. coconut oil
Directions
Line a baking tray with baking paper.Put half the coconut into a food processor and process until very fine. Add the rest of the coconut and the remainingingredients to the processor and process to combine, keeping some texture. Shape the mixture into 12 walnut-size balls. Place them on the lined baking tray and freeze for 1 hour to firm up.Melt the chocolate chips with the coconut oil in a small saucepan over a low heat. Remove the balls from the freezer.Dip each ball into the chocolate and return them to the baking tray. Return to the freezer for 15 minutes or until thechocolate has set. Repeat the chocolate coating once more and return the balls to the freezer for 10 mins. to set. Serve when thesecond coat is just set to avoid them becoming too hard. Store the balls in the fridge for up to one week or freezethem for up to three months.
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Serves 2Ingredients
Turmeric Latte
350ml unsweetened almond milk¼ tsp ground turmeric¼ tsp ground ginger¼ tsp ground cinnamon1 tsp maple syrup
Directions
Put all the ingredients in a saucepan and whisk constantly over a gentle heat, ideally with a milk frother if you haveone. Once hot, pour into glasses and sprinkle with a light dusting of ground cinnamon.
This recipe combines many anti-inflammatory and antimicrobial spices and provides a gut-friendly alternative to cafelattes, which can be a gut irritant for many.
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Rest and Digest
MindfulEatingGuide
Mindful eatingMany of us are guilty of eating as a secondary activity to watching TV, reading an email, or scrollingthrough Instagram. By focusing on other activities while we're eating, we risk digestive problemslike bloating, gas and indigestion, as well as over-eating. When we practice mindful eating, whichsimply means to focus completely on enjoying the food we are preparing and eating, we switch offthe stress response and go into ‘rest and digest’ mode. Here are my top 10 tips to mastering mindful eating:
Firstly, are you feeling relaxed and sitting comfortably? When it comes to eating, we want to be in full ‘rest and
digest’ mode - producing saliva and digestive enzymes, not stress hormones. Sit somewhere away from
distractions like emails, an angry boss, or a nail-biting episode of your favourite TV show. Take a few deep belly
breaths to help switch off that stress response.
Breathe in the lovely aromas, chew slowly, savour the flavours and the wonderful textures. While it can be
overkill to count 20 bites per mouthful, make sure you chew your food enough so that it is well broken down
before you swallow. Remember, digestion starts in our mouth, our stomach does not have teeth.
Go for a walk after your meal. It really helps the digestion process. Sitting down for 8+ hours per day may
increase the risk of intestinal cramping, gas, and bloating.
Stop multitasking at meal times. It’s really difficult to focus on eating if you’re doing other things. Set aside time
for eating.
Eat only at the table. Another way to minimise mindless eating is to get into the habit of only eating when you are
sitting down and able to give the food your full attention.
While we’ve all experienced food envy over pictures on Instagram, sometimes we forget about the beauty of the
food in front of us. Smelling the food, noticing the colour and texture signals to your body that you are about to
commence eating.
Are you prone to eating too quickly? Put cutlery down between mouthfuls. It’s much easier chew mindfully this
way and will minimise the risk of swallowing big gulps of air which can lead to bloating, cramping and gas.
Talk and share. One of the joys of eating is sharing a meal with loved ones. It can be challenging to incorporate
mindfulness in a social situation but not impossible. Turn the focus of the conversation onto the meal while you
are actually eating. Share what you are experiencing in terms of flavours and textures, likes and dislikes. At first
this may seem a little weird but trust me, you’ll soon find yourself having fun with it.
Make time to prepare your own meals, preferably from fresh ingredients. The cooking process can be as
relaxing and enjoyable as eating if you let it. For me, the peace of mind that comes from knowing exactly what
has gone into my food makes any hassle worthwhile.
Start small. Like all new habits, it’s best to set realistic expectations. Choose one meal or snack each day and
commit to focusing on mindful eating at that time.
Staying in TouchIt was great to meet you at my Learn to Love your Gut event! I hope you enjoyed it as much as I didand feel empowered to take your gut healing journey to the next level! And remember, if you feel you would benefit from more one-to-one support check outthe number of different ways we can work together here:http://www.stellarhealth.co.uk/nutrition-packages.html Email: [email protected]: www.stellarhealth.co.ukInstagram: @stellar_health_maryFacebook: https://www.facebook.com/stellarhealth.uk/
