Foods That Support Gut Health

Nutrition plays a HUGE role in your gut health and overall wellness of your microbiome. The saying ‘food is medicine’ is true AND good food is great preventative medicine!

Here is a little cheat sheet for good foods (and drinks) for your gut –

  • Probiotics & Prebiotics through foods and supplementation
  • Raw Green Fibrous Veggies
  • Fermented Foods
  • Water, Water & More Water
  • Prebiotics Rich Foods; Bananas, Asparagus and Artichoke
  • Polyphenols Rich Foods; Olive Oil, Berries, Nuts & Green Tea
  • Pineapple – For digestive enzyme properties
  • Peppermint – For digestive properties

Since gut health is dependent on your unique microbiome, be sure to listen to your body when it comes to food choices. Using my Wellness Journal Template can be helpful in tracking what works and does not work for YOUR body. You can download that template within the FREE Cleanse & Create 30-Day Whole Person Wellness & Detox Program. Visit cleanseandcreate.com to enroll!

In Wellness,

Dr. Rachel

The Mind-Emotion-Gut Connection

Science is FINALLY catching up to ancient health and wellness knowledge used for thousands of years to both prevent and cure illness and disease. This new paradigm for health has been coined the mind-body movement. Yet, it is only partially beginning to express the deep connection between the mind and the body. We now know that there is a mind-body-emotion connection that impacts our health and wellbeing.

Our mind and our internal thought life create thoughts and thought patterns that then begin to be experienced in the body as emotions. These thoughts and emotions then manifest or materialize within the body impacting health on a cellular level.

Negative thoughts and emotions cause acidity which leads to an imbalance in proper gut function, causes inflammation and a decrease in overall gut health. Since we know that gut health is directly linked to the health of numerous other systems and organ function within the body such as the brain, immune system and entire digestive system function, working towards healing negative thought patterns and processing as well as clearing negative emotions has a powerful impact!

Most of us do not learn effective ways to address our internal landscape, both negative thoughts and negative emotions. This is why taking accountability and seeking to learn new tools and techniques will empower your future health.

When our gut is out of balance it begins to not only negatively effect our physical health but also mental and emotional health. So the cycle of negative thoughts-negative emotions-gut imbalances ends up spinning out of control and feeding the continuation of this cycle which can lead to or trigger symptoms of anxiety and depressions.

If you struggle with mental and emotional health issues, please get the support you need from a professional and also look deeper into your nutrition and gut health as well.

In Wellness,

Dr. Rachel

Gut Health – Part 2

Understanding Leaky Gut

By Dr. Rachel Eva Dew, DNM

 

LEAKY GUT has become a popular term… but what is it really?

Thought the term ‘leaky gut’ has become popular, it is often misunderstood. Leaky gut syndrome as it has become known as is often diagnosed and treated based on symptoms.

‘Inside our bellies, we have an extensive intestinal lining covering more than 4,000 square feet of surface area. When working properly, it forms a tight barrier that controls what gets absorbed into the bloodstream. An unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond. The research world is booming today with studies showing that modifications in the intestinal bacteria and inflammation may play a role in the development of several common chronic diseases’. – Harvard Health

Leaky gut is not the same as food allergies and sensitivities, yet they can often be interconnected… one leading to the other. When there are food sensitivities and allergies this causes internal inflammation, which can contribute to leaky gut. When someone has leaky gut, this effects the body’s ability to properly digest and absorb nutrients which can then trigger food sensitivities and allergies.

Leaky gut can cause the following symptoms:

  • Chronic diarrhea, constipation, gas or bloating.
  • Nutritional deficiencies.
  • Poor immune system.
  • Headaches, brain fog, memory loss.
  • Excessive fatigue.
  • Skin rashes and problems such as acne, eczema or rosacea.
  • Cravings for sugar or carbs.
  • Arthritis or joint pain.

The best way to think of ‘leaky gut’ is not to focus on the name or label but on moving your entire gut health towards optimal balance and wellbeing. This can be done through diet, exercise, mindfulness, stress reduction, proper hydration, rebalancing the microbiome and detoxing to name a few.

Healing Leaky Gut –

Here are 5 Simple Steps to Healing Leaky Gut, Rebalancing Your Microbiome & Overall Gut Health… 

  1. Nutritional Shifts
  2. Proper Hydration
  3. Pre-biotics & Probiotics
  4. Reducing Stress
  5. Processing & Releasing Negative Thoughts & Emotions

Remember that you want to strive towards more balance and health in your gut versus become obsessive and hugely restrictive. That will only increase your stress levels which will be counterproductive to all of the other steps you are taking to balance and heal your gut. ALL THINGS IN BALANCE!

Stay tuned for Part 3 in this gut health series!

In Wellness,

Dr. Rachel

 

Gut Health – Part 1

Understanding Gut Health

by Dr. Rachel Eva Dew, DNM

We have all heard the phrase ‘Trust your gut’. But is following that actually a health practice that is also backed by science? Yes, it sure is!! You may think that your brain has the most nerve endings and receptors, but it doesn’t… your gut does! This means that your gut is responsible for receiving more signals then your brain and is deeply interconnected to the healthy functioning of the entire body, including the brain.

‘According to Dr. Ganjhu, the gut serves as a communication center for the brain, not only to ensure optimal digestion but also other important health functions. “I often refer to the brain as a part of the gastrointestinal system, because the brain and gut are in constant communication,” she said.’ – NYU Division of Gastroenterology Department of Medicine

What does this mean for you and your health? It means that taking intentional steps towards creating the optimal healthy gut is a health and wellbeing game changer!

Let’s dive into WHAT IS YOUR GUT?

Your gut is not just the stomach and intestines as many believe. According to The National Institute of Health ‘The digestive system is made up of the gastrointestinal tract—also called the GI tract or digestive tract—and the liver, pancreas, and gallbladder. The GI tract is a series of hollow organs joined in a long, twisting tube from the mouth to the anus. The hollow organs that make up the GI tract are the mouth, esophagus, stomach, small intestine, large intestine, and anus. The liver, pancreas, and gallbladder are the solid organs of the digestive system’. The entire ‘gut’ is a complex and interconnected system.

Your whole gut is actually made up of the following:

  • Mouth & Salivary Glands
  • Esophagus
  • Digestive System – Stomach, Small intestine, Pancreas, liver, gallbladder
  • Colon & Rectum

The Importance of Gut Health –

The health and proper balance of your gut contributes to both health and illness in significant ways. No matter what health issues someone is facing, adding intentionality and effective actions towards increasing gut health will make a positive impact.

Your gut health effects every organ and system in your body, especially the following:

  • Your immune system
  • The balance of neurotransmitters in your brain
  • Your digestion & absorption of nutrients
  • Your Ph levels
  • Your microbiome (more on this below)
  • Brain function
  • Internal inflammation (inflammation is associated and present with all illness & disease)
  • Mental and emotional health
  • Hormones

Begin making healthier choices when it comes to your gut health and stay tuned for Part 2 of this blog series!

In Wellness,

Dr. Rachel

Copyright Dr. Rachel Dew 2019-2021. All Rights Reserved
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