Stop the Worry; an IBS Meal Plan Doesn’t Have to be Difficult!

MY SEARCH FOR AN IBS MEAL PLAN BEGINS:

My search for answers about my gut symptoms dragged on for months and months and included more medical professionals than I care to count.  I left every appointment feeling completely confused and with no good solutions.  

Well…hindsight is 20/20. Looking back now, it seems obvious that I should have been skeptical.  None of those doctors ever questioned what I was actually putting into my belly in the form of food! 

It makes perfect sense now, but I guess at the time I was looking for the magic pill or quick fix that would bring me instant relief.

I mean, aren’t we all?

But, at some point I realized it was going to be up to me to find a way to improve how I felt day to day.  I did tons of reading and research. What popped up again and again were people getting miraculous results for symptom relief by simply changing their diets.

Whoa! Why hadn’t I thought of that??? Why hadn’t anyone told me that???

WHY ‘CLEAN EATING’?

So that is what I did.  I made incremental swaps towards more whole foods and tried to eat ‘clean’ 80-90% of the time to improve my digestion.   

Although it didn’t happen overnight, these changes improved my symptoms of bloating, anxiety, and brain fog dramatically.  And, bonus…I ended up losing weight in the process!

Eventually, some symptoms remained so I also eliminated specific foods (gluten, dairy and corn) to determine if my body was sensitive to those items in particular.    

I still tweak my diet now and then to see how my body responds, but what I come back to over and over again is a baseline eating plan that is full of wholesome, real foods.  

Curious about clean eating but don’t know where to start?  Get your FREE Bundle here that includes an Informative Guide to start you off with confidence AND a Recipe Book and Meal Plan for 5 days of wholesome eating. It’s your Clean Eating Kit!  

AN IBS MEAL PLAN WORTH TRYING:

How I wish someone would have impressed upon me the importance of being mindful about what I was feeding my body all day, every day from the start! 

I literally did not have to look any further than the end of my fork for the answers I needed! 

If you are struggling with gut symptoms from IBS and have not yet tried changing your diet, here is your chance to take action and make a difference.

For many people, making the switch to mostly ‘clean’ foods instead of processed, nutrient-poor foods is enough to get rid of many frustrating symptoms.  Others will find some relief by doing so, but will perhaps need to try taking out some common ‘trigger’ foods to get better results later on.

Either way, I would recommend cleaning up your existing diet before attempting a super-restrictive, hard to stick-to plan. 

Clean eating is definitely a doable, healthy starting point and you can move at your own pace.  It doesn’t have to be an all or none process.

SO WHAT IS CLEAN EATING ANYWAY?

I have noticed that clean eating can mean different things to different people.  In my mind it means eating real, wholesome foods that are as close to nature as possible.  

So fruits and vegetables are a definite yes! Eat as many of these as you want.

Another good rule to follow: avoid any processed foods (think of things you buy in a box or package).  

I have seen some ‘clean eating’ recommendations that avoid dairy. For me, if it does not have added sugar and is hormone-free, I do use dairy on occasion including butter, whole milk plain Greek yogurt, cream and cheese.  

Just pay attention to how your body responds to dairy as it can be a ‘trigger’ food for IBS.  I know in my case, that dairy will usually cause bloating if I eat too much. 

When it comes to protein sources and clean eating, pasture raised meat options are great. Try beef and chicken as well as eggs.  You can also get protein from wild caught seafood and nuts and nut butters.   

Beans are another source of protein and a clean food. Unfortunately, many people with IBS have difficulty digesting beans and should pay close attention to symptoms and adjust as needed.

Unrefined grains, like whole wheat bread and pasta, oatmeal, quinoa, and brown rice are all clean foods you can include in your meals. 

As far as sweeteners, honey, maple syrup and coconut sugar are all acceptable.  Even though these are considered clean foods, you should be mindful about keeping sugar levels low in general. 

You do not have free reign to eat limitless quantities!  This is a good example of ‘you can have too much of a good thing’. 

HELPFUL HINTS:

Let’s get you started!:

• Shop the perimeter of your grocery store, sticking to produce, meat, dairy and eggs
• Plan meals ahead and have snacks on hand including nuts and fruits and vegetables
• Use a service to preorder your groceries from home and stick to your clean eating list.  This way you won’t be tempted to buy ‘junk food’ as you walk up and down the aisles!
• Cook at home whenever possible so you know exactly what you are eating (a resouce for helpful recipes).
• Stay away from artificial sweeteners as they can make IBS symptoms worse!
• Use lots of fresh herbs as they provide great flavor and help with digestion (check out this blog post for more info).
• Use a food journal to notice positive changes in how you feel including: energy levels, mood, bowel habits, skin clarity, sleep quality and mental clarity.

You may be surprised by the amazing changes!

It is my experience that the more ‘cleanly’ you eat, the better you will feel and the more control you will have over your gut symptoms.

I hope you find this to be true too!  And remember, the most important benefit of clean eating is that it truly is a lifestyle change that you can stick to forever.

As always, when reading information contained on this website, please consult your health care provider before making lifestyle and diet changes. In no way am I claiming to be a medical professional. 

HOME REMEDIES FOR IBS: HERBS TO HELP DIGESTIVE WOES

We’ve all heard the saying ‘we are what we eat’.  But, to be more accurate, we are what we digest, absorb, and then transfer to our cells. 

Our digestive system is tasked with these very important jobs. It breaks down our food to allow the nutrients to enter the bloodstream and get carried to every part of our body. 

If any step of this process does not function optimally, our health can suffer. 

Luckily, there are a variety of herbs we can incorporate into our routines that support and nourish our hard-working digestive system.  As home remedies for IBS, herbs can be extremely effective.

Herbs can be used to ease digestive upset and aggravating symptoms such as bloating, gas pains, heartburn and constipation. Botanicals provided by nature work with your body in a gentle manner to improve digestive health.  

If you want to learn how to effectively start new healthy gut habits, such as incorporating herbs, be sure to get my FREE blueprint below so that you can create habits that are meaningful and long-lasting.

TRIED AND TESTED OVER THE AGES

Writings on the use of herbs as an aid for toning up the stomach take us back many centuries. In former times, every home had its own herb garden.  Families handed down knowledge about which herb was best for improving the appetite and which one would relieve heartburn, gas, or nausea.

These old remedies are still with us today and are rapidly regaining their former popularity.

Most people think of culinary herbs solely in terms of flavor, not realizing that their original purpose was therapeutic. 

Long ago, when people began adding more meat and heavy, rich foods to their diets, they found they were experiencing unwanted digestive problems.

To avoid GI upset, they wisely began taking their medicine with their food. For example:

• Herbs such as ginger, fennel, anise, sage or mint were used to help prevent indigestion. 
• Mint was added to peas to help correct the tendency of peas to produce gas. 
• The custom of serving mint sauce with lamb was not merely a matter of taste; young meat is more difficult to digest and the mint helped to prevent it from disagreeing with digestion. 
• Marjoram, another popular culinary herb, was also employed mainly as a digestive aid to diminish the heaviness of pork, goose, and other foods. 

The flavor quality was secondary to the fact that each herb mentioned played a very important and unique purpose in digestion and detoxification of the body.

Let’s look more closely at 5 herbal heroes for our bellies!

ARTICHOKE

Globe Artichoke is a natural digestive system and liver tonic with great restorative powers.  

This wonderful herb has been used as a medicinal digestive herb dating back to the days of the Roman Empire. It belongs to the daisy family and can grow as high as 6 feet tall. 

A very strong herb for digestion, it stimulates the flow of bile in the body which leads to improved digestion.  It especially helps the body with the break-down of fats and also has the ability to maintain normal levels of cholesterol.

Cynarin is the main ingredient in the globe artichoke and is found in high concentrations in the leaves. 

As a top herb for the digestive system, artichoke: 

• soothes IBS 
• reduces intestinal gas 
• takes away feelings of nausea
• helps relieve constipation and bloating 

Improvements in digestive function can be noticed after 2 to 8 weeks of using the extracts.  On top of that, It also is known to strengthen kidney function!

GINGER

Ginger is noted to rank as one of the top herbs when it comes to digestion. 

Not only is ginger a very popular culinary condiment used for flavoring tasty recipes, it is also a medicinal herb that has been used for thousands of years to treat a variety of ailments. 

Before he ate anything, Confucius would sprinkle a bit of this digestive herb over his meals. He believed it would promote appetite and help to expel gas from the intestinal tract and stomach.

Ginger facts: 

• It is a soothing, warming spice 
• Belongs to the plant family that includes cardamom and turmeric  
• Holds an honorary place for use in traditional medicines 
• It was exported from India to the Roman Empire over 2000 years ago, largely due to its valuable medicinal properties.   

There is evidence that ginger is effective as a(n): 

• anti-inflammatory agent 
• antioxidant
• antiemetic (prevents nausea)
• protector of cardiovascular function
• anti-cancer compound 

The bioactive components of ginger include chemical compounds such as gingerols and zingerones. 

Ginger metabolites make it a powerful natural remedy for ailments including heartburn, motion sickness, menstrual pain, and nausea.

Overall, ginger is a superb normalizer for the digestive process! 

SLIPPERY ELM 

Slippery elm comes from the  “slippery,” gummy-textured inner bark of the Red Elm tree which is native to North America.  

Slippery elm is a stand-out remedy when it comes to digestion due to a substance it contains known as mucilage.

When mixed with water, the mucilage forms a thick gel that coats the lining of the throat, esophagus and the intestines.   

Finely powdered slippery elm bark is considered one of nature’s finest demulcents.  Demulcents act to gently soothe and protect mucous membranes against irritation and inflammation. 

This makes slippery elm an ideal remedy for the symptoms of chronic GI problems such as leaky gut and irritable bowel syndrome (IBS). For the same reasons, it is useful for relief from acid reflux, heartburn and colds that cause a sore throat as it eases throat pain. 

Slippery elm improves gut health in yet another way.  It is abundant in soluble and insoluble fiber and thus serves as a prebiotic.  Prebiotics support a thriving microbiome and the cells of the intestinal wall by boosting the production of beneficial short chain fatty acids (SCFAs). 

You can try out this digestive powerhouse in a variety of forms including powders, teas, tablets or lozenges. 

My favorite use is to add a scoop of slippery elm powder to my smoothies!

PEPPERMINT

 Any discussion of herbs and digestion wouldn’t be complete without peppermint! 

An old-time beverage, peppermint tea is outstanding when it comes to relieving stomach gas, flatulence, and any resulting distress or pain. It is extremely comforting to the stomach and agreeable to the system.

It is also caffeine-free and won’t cause any restlessness that could keep people awake at night. It is palatable, aromatic and refreshing! (This blog post also discusses peppermint tea)

Research studies reveal that peppermint oil helps in easing IBS symptoms including bloating, constipation, pain and cramps due to the menthol it contains. 

Menthol has antispasmodic properties, producing a relaxing effect on the intestinal smooth muscle and is also believed to dull the pain sensors within the colon.

The research-backed results were obtained using peppermint oil.  Dosage recommendations based on the studies are

• Adults: 0.2ml to 0.4ml of peppermint oil 3 times a day
• Children ages 8 and up: 0.1ml to 0.2ml of peppermint oil 3 times a day

I add about 3 drops of peppermint essential oil to a capsule that I take 1 or 2 times per day. 

I also have a mint plant in my kitchen to take leaves from to add to beverages and meals from time to time (that’s my little plant in the picture above!). 

ANISE

Anise is cultivated in many parts of the world.  It is from the same family as celery, parsley and carrots.

This sweet-tasting culinary herb with a mild licorice-like flavor helps to prevent and relieve gas.

The seeds can even be chewed as a breath sweetener and to stimulate the appetite.  Anise has an ancient reputation as a carminative (an agent to either prevent the formation of gas in the GI tract or to help the expulsion of gas), expectorant, and flavoring agent.

Today, anise is still considered a good domestic digestive remedy for settling the stomach and to prevent gas and fermentation in the bowels if a warm tea is brewed from the seeds.

To use anise in tea:

Use a mortar and pestle to grind 1 tablespoon of anise seeds. Add the crushed seeds to 2 cups of boiling water. Simmer for 5 minutes or to taste.

In addition to tea, anise can be found in powder, extract, oil and seed form. Most recipes call for small amounts of anise seed, oil or extract. 

Keep in mind… a little goes a long way! 

Along with a healthy, nutritious diet, herbs can be an effective addition to your routine to boost and enhance your digestion.  The next time you are experiencing any of the GI symptoms talked about above, consider giving herbs a try!  

As always, when reading information contained on this website, please consult your health care provider before using any of these herbs to ensure proper dosages and to avoid contraindications with any medications you may be taking.

Bloated Belly? 3 Surprising Things You Should Avoid

A constantly bloated belly was one of my most frustrating and ever-present symptoms when I first found myself on the roller coaster ride of digestive system dysfunction a decade ago.  

Day after day I would wake up with a belly that felt and looked almost normal. 

Then, after every meal (or drink, or piece of gum, or snack) the bloating would take over. It would progress throughout the day until some days I went to bed with a tummy that appeared to be 6 months pregnant. 

Stretched-out, huge, painful and unsightly. At the onset of my gut problems, my tummy got so bloated one night that I made a trip to an urgent care center because I was convinced that I must have an obstruction of some sort. 

Nope.  

‘Functional gastrointestinal issue’ (I had no idea what this even meant) was what the doctor told me.  He could give me no real reason for it or advice or treatment (or empathy).  

I was told to go home and try Gas-X.

I wish I could tell you that taking a Gas-X solved my dilemma.  But, if you have lived with gut troubles for any amount of time, you are aware that they are quite complex, constantly changing and usually require multiple approaches for healing.

Since those overwhelming early days of digestive distress, my body has become an ongoing science experiment of sorts.  I am always testing and analyzing what might make my symptoms better or worse and making adjustments along the way. 

I have learned a great deal from trying new things, and then carefully observing and listening to how my body responds.  

I discovered one key point that I want to share with you today.  When you have a ‘sensitive’ (ok… I really mean super cranky, unpredictable, and downright obnoxious) digestive system, you might have to start avoiding some conventional nutrition advice.  Instead you have to take control of your own health outcome by listening to your gut.  

Keep in mind that it helps to be flexible in your approach.  If things aren’t working, don’t be afraid to admit it and move on to try something new.

I have had to remember this recently during a relapse with Small Intestine Bacterial Overgrowth (read about my latest bout of SIBO in this blog post).

When I really started to pay attention to my body, I was able to narrow down habits that were unintentionally making my symptoms worse. 

If you need guidance establishing good gut health habits and examples of the habits that I have found the most valuable, download your free Create Healthy Gut Habits Blueprint here:

So here they are…  

Three ‘healthy’ habits I have let go of in order to live day to day with fewer symptoms, including less bloating.  

1. Eeek! Limit raw veggies

I know, I know!  We should all be trying to incorporate more vegetables into our diet.  But, in my case, I have identified eating large bowls of leafy green salads as a definite trigger to my bloating.  

Which really sucks, because I love salads!  They are such a great way to get lots of nutrient dense colorful veggies into your body. 

Which is why I was in denial about giving them up for quite a long time. But, with an honest look, it was hard to ignore the connection.  

The vegetables found in a typical mixed green salad have a mixture of soluble and insoluble fiber, but tend to be higher in insoluble fiber. 

This type of fiber does not dissolve in water and is left undigested as it passes through our digestive system. Insoluble fiber can help to speed up the passage of food through the stomach and intestine and also adds bulk to the stool.

Depending on your unique gut issues, these properties of insoluble fiber, especially if eaten raw, can actually make your symptoms worse.

Fiber tolerance in people with IBS can vary and those with diarrhea tend to not handle insoluble fiber very well. Sources of insoluble fiber include, whole wheat, dark, leafy greans, peas, and beans.    

If you are experiencing regular bloating or have a condition such as Irritable Bowel Syndrome (IBS) then it might be worth avoiding raw veggies for a period of time to notice how your body responds.  

Alternatively, you can try cooking your veg prior to eating it which makes it easier on your digestive system. 

Also eating fermented vegetables (mmmm….sauerkraut) is a great option as these foods are ‘pre-digested’ during the fermentation process.  

2.  Break up with dairy for a less bloated belly

I know I am going to get a lot of resistance to this one.  And honestly, in all of my self experimentation, I’ll admit that giving up dairy has been the most difficult to maintain.  

I have tried reintroducing dairy back into my diet on several occasions because I love cheese and I love cream.  

But, inevitably soon after I do, my symptoms come back or worsen.  

Unfortunately, for people with IBS and/or SIBO such as myself, the sugar lactose in dairy products can cause lots of gas and bloating and tummy pains.  

Quite recently I found a lactose-free version of half and half cream. This has become my latest experiment. 

It is too early to tell right now, but I am hoping that if it is the lactose in the dairy that bothers my belly, the lactose-free version will be something I can indulge in at times!

Time will tell.  

3. Don’t ‘graze’ all day; stick to distinct mealtimes

This is a suggestion that I have come across in the last few months and it has been helping me quite a bit.    

The theory behind it being that in cases of SIBO or IBS, spacing out meals gives the migrating motor complex (MMC) of our gut time to operate while we are not eating.

The what?

The MMC (yes…another acronym).  

It controls the strong, repetitive cleaning waves in the small intestine that push all the leftover non-digestible material, waste products, and bacteria further down into the colon. 

If this does not occur, the non-digested material can be fermented in the small intestine by bacteria and cause bloating.

Here’s the problem:  the cleaning wave can’t move through if we are eating.  It is one or the other: eating mode or cleaning mode. If interested, read more about the MMC here.

It has been a popular bit of advice in recent years to ‘graze’ and eat small meals more frequently throughout the day to improve metabolism. 

However, it might be a better strategy to space out your meals and avoid snacking if you do suffer from digestive upset and bloating.

So, what do I want you to take away from this?

If you experience extreme bloating every day that gets worse as the day progresses, you may have a condition such as IBS or SIBO.  And each of these has its own set of possible underlying causes. 

Avoiding raw vegetables and dairy and trying to space out your meals (about 4 hours apart) may alleviate some of your symptoms.  

But, most importantly, remember that there are no hard and fast rules when it comes to digestive health.  Especially if you are suffering from persistent, bothersome symptoms.

Understand that every person’s body is unique and that your path to healing will be unique as well. 

But knowing that there are a variety of things that you can try and test for yourself can give you hope during the process.  You will eventually find the things that works for you.  

Now get out there and be your own detective!

IBS Triggers: A Holiday Survival Guide

Do you have a digestive disorder like Irritable Bowel Syndrome (IBS)?

Maybe you haven’t been diagnosed with anything specific yet, but suffer from recurring belly discomfort.

If so, do you find yourself dreading Thanksgiving this year?

As someone that has navigated life with gut problems for almost 10 years, I know that the holidays can be super stressful and come with a host of unique challenges.

For instance, we all look forward to savoring our favorite family recipes.  You know the ones. Just the smell and flavor of which instantly bring us back to our childhood and make the holidays seem complete and fulfilling.

But now, depending on your symptoms and your IBS triggers, the once longed-for holiday spread poses a dilemma.  Partaking in these nostalgic goodies may lead to horrible pain, bloating, gassiness or frequent (or not frequent enough) trips to the bathroom. What do you do?

Don’t despair.  I’m about to share my favorite tips to help you make holiday get-togethers less anxiety-provoking and hopefully allow you to focus on other things besides a bloated, upset belly.

IBS Triggers You Can Avoid:

Overeating:  

Although very tempting, please DO NOT eat a gigantic meal.  

I know everyone else’s plate is overflowing.  

I know this meal only comes around once a year.  

I know you want to live in complete denial for just one meal.

Consider this your warning.  Learn from my mistakes here!

Eating large meals can over stimulate anyone’s digestive tract, but especially those prone to IBS symptoms.  

When your stomach fills with food, signals are sent to your colon to begin contracting (the gastrocolic reflex) so that the food you have ingested can move along.  Larger meals can cause even greater stimulation of this reflex which can result in pain sensations or cramping feelings in the sensitive digestive systems of people with IBS.

To make matters worse, the sheer volume of food can cause the belly to swell, causing bloating and distention. It’s hard to feel jubilant and joyful when your belly is so upset.  

 (Plus, with some restraint and reasonable portions at dinner you can even indulge in your favorite dessert later…  mmmmmmm… pecan pie!)

So resist the urge to overload your plate.  Believe me, it just isn’t worth it.

Dehydration:

Drink your fluids! Dehydration can bring on IBS symptoms, especially if constipation is a chronic problem for you.  

Be sure to minimize the risk of unwanted symptoms due to this common IBS trigger.  Keep your digestion happy by having a glass of water close by throughout the day and keep sipping!

Skipping meals:

This one seems counterintuitive and unfair!  I admit that I have tried on many special occasions to skip meals in the hopes that I will also skip the unwanted symptoms later in the day.  

Unfortunately, this has backfired on me many times.  In fact, sometimes not eating has proven worse as far as belly pain and bloating than eating too much.  It’s a gamble I chose not to take anymore because for me skipping meals = a very angry tummy!  

One explanation for this strange reaction is that eating regular meals may help with gut motility.  This keeps everything moving in a coordinated, healthy fashion.

Another theory is that not eating at regular intervals causes a stress to the body and the body then responds to the stress with an increase in symptoms. 

Whatever the cause, this is one IBS trigger I advise you to avoid by eating some small meals during the day prior to your Thanksgiving meal.  

Also keep in mind that if you avoid meals all day you are more likely to overindulge on your main meal.  And we already covered that mistake (see IBS trigger #1 above).

Stressed-out Eating:

You might be familiar with the phrases ‘fight or flight’ and ‘rest and digest’.  These refer to systems within our nervous system.  

‘Fight or flight’ is the response activated by our sympathetic nervous system (SNS). ‘Rest and digest’ is the response activated by our parasympathetic nervous system (PNS).  If you like visuals, here is well-organized chart of the nervous system. 

These systems are kind of like a see-saw.  When one is activated, the other has lowered activity and vice versa.

As the name implies, our bodies perform activities like digestion best when we are in the parasympathetic state (‘rest and digest’).

Unfortunately, if we are experiencing physical, emotional or mental stress we tend to be in sympathetic mode.  This could be caused by anxiety about family get togethers, worrying about IBS symptoms acting up, or being stressed about cooking a meal for 20 people!

My point here is that it can be helpful to take a few minutes around mealtime to help your nervous system return to that soothing ‘rest and digest’ mode.  If you do so, your entire digestive system stands a better chance to function as it was perfectly designed to.  

Taking a moment of gratitude before your meal is just one fantastic way to do this.  This could be in the form of a prayer or blessing before digging into the potatoes and gravy. 

I have created an entire guide that describes 5 ways you can lower your stress and boost your digestion in more detail.  To download your free copy, click the image below. Read through the suggestions and pick out a favorite to try before sitting down to Thanksgiving dinner. 

Chewing Sugar free gum:

You might think that chewing a piece of sugar-free gum is an ideal strategy to prevent you from eating too many appetizers or desserts.  

Surprisingly though, sugar free gum is one of the worst offenders when it comes to bloating and bringing on other IBS symptoms like gassiness.  Sugar free items often contain sorbitol or xylitol which have been shown to cause diarrhea and which people with IBS tend to find difficult to digest. 

All is not lost.  Another option is to have a warm mug of peppermint tea instead.  This may not be doable in every situation, but on Thanksgiving it simply involves bringing a tea bag with you or a bottle of peppermint essential oil (be sure it is an ingestible oil).  

Peppermint tea will keep your breath minty-fresh and keep you from the endless supply of appetizers. And… BONUS: Peppermint oil ‘was shown to be a safe and effective therapy for pain and global symptoms in adults with IBS’.

How awesome is that?!

Other Helpful Tips:

Here are a few extra pointers that I have found useful over the years!

1. Take your time chewing. 

It seems simple, but most of us don’t chew our food completely.  The more we chew, the more we allow our saliva and enzymes to break down the food at the beginning of the digestive process. 

Great news! This means less work for our gut further down.  You might even find that if you take the time to savor and chew your food longer, that your first portion will last as long as everyone else’s seconds. 

2. Bring your own food and snacks.

This is important if you know that certain foods in particular are IBS triggers for you. If you are unsure about what is being served at your destination by all means bring your own food so you know you will have something ‘safe’ to eat.

This might be something small to have as an appetizer, a particular dessert, or your entire meal. I do this quite often and I have not run into a host or hostess yet that was bothered by me doing so. Having my ‘Plan B’ foods as back-ups puts my mind at ease and is one less thing to stress about during the festivities.

3. Work on good posture.

I know this is a strange one. But, if you think about it, it makes sense that our digestive system and organs rely on the correct orientation of our bodies to function optimally.  This means focusing on correct posture.  No slumping!

Final Thoughts∼

I have gathered these suggestions from my experiences over numerous Thanksgiving dinners with IBS, SIBO (small intestinal bacterial overgrowth) and belly discomfort.  I hand these tools to you so that your holiday season seems a little less stressful when it comes to celebrating with friends and family and food.  I hope you feel empowered to plan ahead and be a bit more mindful so that your holiday can be full of joy and laughter, even when dealing with a digestive disorder.  

My sincere wishes that you have a wonderful, smile-filled Thanksgiving!

Welcome to the Untangled Gut Blog!

I really wish the title of my very first blog post could have been something like “How I cured My SIBO (small intestinal bacterial overgrowth) 10 Years Ago and Never Looked Back”.  As someone who aspires to help others learn about and overcome their gut issues, I almost feel like an imposter starting this blog just a few weeks after being diagnosed with a relapse of SIBO. 

But this is the reality of digestive disorders…they can be chronic and any imbalance in our system can unfortunately bring us right back to what seems like square one.  

So here I am, in the beginning stages of treating my SIBO for the second time.  I am hopeful that in the near future I will be able to say that I am living SIBO/IBS symptom free again. Until then, maybe being able to write about my real-time recovery process will help both me and my brave readers who are struggling with their own digestive disorders!

Getting Rid of SIBO, Round #1

My first introduction to the world of IBS (irritable bowel syndrome) and SIBO was almost a decade ago.  I was suffering from a strange combination of unrelenting, worrisome symptoms that seemed unconnected.  I visited general practitioners and several gastroenterologists complaining of:

• abdominal bloating and distention (no lie… I looked about 6 months pregnant by the end of every day)
• belly pains and cramps 
• loss of appetite (my poor, stretched out tummy felt full all the time) 

I was also seeing a counselor because I was experiencing neurological and psychological symptoms I had never had before. The list included:

• severe anxiety 
• panic attacks 
• ‘brain fog’ (my brain just would NOT work)  

Feelings of depression set in because I knew I was not physically or mentally ‘myself’.

I searched for relief for the better part of a year using conventional medicine. The only answer I got was that because my tests didn’t show anything else, it was probably IBS.  This method of diagnosing by exclusion is typical of ‘functional GI disorders’ such as IBS for which there is no structural abnormality or specific testing. 

This did not satisfy my scientific mind that kept asking ‘why?’.  

I turned to a functional medicine practitioner to dig deeper for answers.  I ended up testing positive for SIBO (which is believed to be one possible cause of IBS) and learned that I most likely had increased intestinal permeability (leaky gut) too.  I had never heard of such things and I was skeptical at first. But I was also desperate to feel better. 

It was a very difficult process that required drastic changes, but I followed the suggested protocols and also researched everything I could about gut health and wellness. It took between 6 and 12 months, but I eventually got my health back and actually felt better than ever in some ways.  I continued feeling great most of the time but did have tiny flare-ups of symptoms (mostly bloating) if I did not eat nutritiously for a while or experienced more than the usual amount of stress in my life.

Getting Rid Of SIBO…AGAIN 

Which brings us to the previous few months.  I’m pretty sure I was in denial at first, but soon enough there was no mistaking the telltale symptoms:

• bloating after every meal
• severe distention of my belly 
• rosacea on my cheeks 
• debilitating brain fog (the symptom I dread the most) 

A visit to my functional medicine doctor and a positive lactulose breath test confirmed: SIBO was back. Ugh.

Though obviously disappointed and annoyed that I have to struggle with this again, I do have 9 years of researching, learning, experimenting and experience on my side now!  

Armed with this knowledge, there are 3 things I will be doing differently this time around: 

 1. Stressing Less and Controlling My Anxiety More

There is one word that comes to mind when I think back to my first time treating SIBO: overwhelm.

I constantly worried about:

• What I could/should eat
• What each food might do to my symptoms
• How my day would be disrupted by my unpredictable belly issues
• If anything I was trying would actually help heal my body…and when!

It was exhausting and depressing and I let my usual routine of exercise and sleep fall apart.  

I will not let this happen again.  

I know now how vital stress management is to easing digestive symptoms.  Our brains are directly linked to our gut which has its own nervous system (the enteric nervous system).  These two systems are in constant communication with each other, and that they ‘talk’ to each other in both directions!  Stress and anxiety perceived in our mind can cause alterations to our digestion, and vice versa.  It is amazing and crazy to think about.  

It also gives us a useful tool to help alleviate digestive upset.  Learning to manage our stress and anxiety can have the benefit of calming our belly (among all the other wonderful things that less stress can do for our bodies!).  

So…even though it is more difficult when I am not feeling 100%, I am setting aside time to do all the things that reduce my stress levels.  I am also relying on techniques to decrease anxiety when I feel it creeping into my life. Personally, I use:

• Consistent fitness (especially weighted exercises and the Yoga Trapeze®)
• Outdoor time in nature
• Yoga (including postures, breath practices and meditation) 
• Time with friends, family and pets

I find this so important to gut wellness that I created a guide to provide examples of ways you can lower stress in your own life to improve your digestive symptoms.  Click below to learn more about my free guide…

2. Actively seeking out support… and using it 

If overwhelm was my #1 feeling while getting rid of SIBO last time, then hopelessness and isolation were a close second and third.

Back then, I knew of nobody else that was experiencing similar problems.  I didn’t know who to ask for help and I had a million questions.  Plus, it was such a slow process getting my body back to a healthy state that at times I just wanted to give up. Especially at the holidays!

Luckily, since that time I have come across valuable sources of support that I have used over the years and intend to rely on heavily in the upcoming months.

I have joined Facebook groups composed of 1000’s of other people perservering everyday while restoring their digestive health.  One that I have found particularly supportive and responsive to questions is Facebook.com/Irritable Bowel Syndrome IBS Support. But there are numerous options and group sizes depending on your preference.

Podcasts have also been instrumental in learning more about gut health and IBS and SIBO.  Again, a quick search will give you many choices, but I have enjoyed The Shift with Katherine Maslen for an all around explanation of gut wellness (https://katherinemaslen.com/podcast/).

If relying on technology is not your thing, there are tons of books now available about these topics.  I have to say, my go-to book about anything gut related is definitely the Gut Health Protocol by John Herron (https://www.theguthealthprotocol.com/wp/).  I find myself returning to this book over and over again. It is extensively researched and goes into great depth about the hows and whys of the protocol steps.  FYI…there is a Facebook group linked to the book that gets a big thumbs up too!

I plan to use all of these resources to get suggestions and tips and understanding to guide me through my recovery.  I also find it hopeful to hear about the successes of others.

3. Focusing More on the Health of My Body and Less on What I Am Giving Up

This one is super hard!  Especially since our society is all about:

• quick fixes 
• viewing our bodies as separate pieces that have nothing to do with one another 
• speed and convenience when it comes to food.

The first time I had to get rid of SIBO, I could not wrap my brain around the fact that there was not a ‘quick fix’ or a medication to get rid of all of my symptoms.  That’s just how we are trained to think these days.  

Instead it was recommended that I do a complete overhaul of my diet.  Gluten free and low sugar to start. Elimination diets. Eventually cutting out my favorite food group ever…DAIRY :(.  I was beside myself. I was miserable. I kept thinking…’why do I have to give these things up?’.

Looking back I am so thankful now that I was ‘forced’ into reevaluating the way I was caring for my body.  I have a much better relationship with my body since then. In fact, it is this clearer connection to my health that tuned me into recognizing SIBO had returned.

These days I am reminding myself to be grateful that my body can give me signs that it is not well and that I can take steps to help bring it back into balance again.

I will keep you updated on how it goes.

If you have questions or would like to share some of your story, please do so in the comments.  I would love to hear from you!  

And don’t forget to pick up your copy of my free guide to give you a little support on your own gut health journey.