Heal your gut

The new year can be overwhelming. It can feel like a long ride ahead.

The reality is it’s your decision, your choice how your ‘ride’ goes.

I suspect that many of us already envisioned one or more goals for this year. What are they? Do you think of being healthy, successful in business or personal life?

I like to focus on health.

If this is your goal, and I think it should be, do you have a strategy how to maintain or improve your health? Have you decided to walk often and drive less, perhaps limit sugar or alcohol? These steps would be for sure beneficial, but have you thought of your gut?

Do you know that all diseases begin in the gut? 

If you are struggling with chronic digestive problems, autoimmune disease or chronic inflammation then it is a high probability that your gut is inflamed. Consequently, if you suffer from joints pain, anxiety or depression, skin issues, migraine, Hashimoto’s (thyroiditis) or obesity, you first have to heal your gut.

Here are my recommendations to improve your health by healing your gut:

1.      Remove inflammatory foods such as processed grains, all kind of sugars, non-grass fed dairy, processed, and chemically loaded foods. Eat frequently Paleo friendly foods or whole plant-based foods that will heal your gut. Choose what works for you as there isn’t one universal ‘best’ diet that fits everyone.

2.      Eat organic, grass fed animal proteins. They contain amino-acids such as glutamine, glutamate and arginine that heal the intestinal wall and improve the immune receptors responses located in the intestines.

3.      Drink water with lemon in the morning. Astringent food like lemon stimulates bile production, necessary for proper digestion. In addition, lemon helps to detoxify the body.

4.      Add pineapple to your meal. This fruit is a fantastic source of enzyme – bromelain. This proteolytic enzyme breaks down and digests proteins you consume in your meal.

5.      Cook frequently with coconut oil. This ‘super fat’ has antibacterial and antifungal properties. Therefore supports the gut by destroying unfriendly microbes, including Candida. Coconut oil is my favorite item in the kitchen. I add coconut to my morning smoothie and use for stir frying veggies. I also drink my coffee with emulsified MCT vanilla made from coconut oil. It tastes delicious! 

6.      Don’t forget about turmeric. It is a very powerful food. Add turmeric to your food such as smoothies, soups, veggies, drinks or take in a form of capsules to control and lessens the inflammation in the gut or joints.

7.      Spice up your food by using herbs. Aromatic herbs such as ginger, oregano, cloves, rosemary, and cumin are great for proper digestion. Similarly like coconut, they possess anti-bacterial properties.

8.      Learn to enjoy fermented foods. They are a good source of friendly bacteria called probiotics. They support our immune system, promote regularity, and support enzymes production helping our gut and body to be healthy. Examples of fermented foods: sauerkraut, kimchy (Korean sauerkraut), tempeh (fermented tofu), organic yogurt or coconut version of yogurt.

9.      Feed your good bacteria with pre-biotics. Examples of quality pre-biotics that you should include in your daily eating are: sweet potato, whole grains, zucchini, honey, squash, cantaloupe or artichokes.

Note – pre-biotics are not recommended for someone who suffers from SIBO (Small Intestinal Bacteria Overgrowth).

Now let me listen to your needs.

What you really want to achieve this year. What is really important to you?

Let me help you create the customized dietary plan for you. The plan that is specific to your goals.

You can contact me by sending an e-mail to set up a consultation.

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To your health,

Maria Pawlicka MSc., BAA, CNP

Certified and Registered Nutritional Practitioner