Here’s a recent question from Jake about die-off myths:

“I’ve made great progress on the diet. 7 weeks ago I was moody, tired and my bowel movements were all over the map. Almost every area of my life is better, but I’m just not happy yet, I feel like I can’t get over the hump. Every other week I hit a couple day stretch where I feel awful, what is causing this die-off and when is it going to end?”

It could be die-off, but I’ve noticed a recent trend that must be corrected. Just because your symptoms get worse doesn’t mean that you’re having die-off. Most times, your symptoms simply got worse. Some call it a setback or flare, but in general it’s a reaction to something you’ve changed in your treatment plan or a failure to change something.

I’m sure that last statement was confusing for some, so let me break it down for you. You can have reactions from changes like:

• Altering the dosage of drugs
• Altering supplements
• Trying new foods
• Lifestyle events, changes and toxin exposures
• And you can have a reaction from the inflammation in your body getting to the point at which it starts to affect you

But first, let’s talk about die-off.

In this article, we stated that die-off usually lasts 3-7 days…But that doesn’t mean that any worsening of symptoms or reaction that lasts 3-7 days is a die-off event. 

What Is Die-Off Then??

Die-off is shorthand for a Herxheimer reaction (Jarisch-Herxheimer reaction).

This term was coined to describe what Karl Herxheimer saw when he administrated drugs to patients.

The reaction is thought to happen when toxins from dying pathogens (viruses, bacteria, parasites, candida, etc.) overwhelm the body’s abilities to clear them out.

This creates a toxic state in the body, which produces symptoms like:

• Fever
• Muscle Aches
• Chills
• Headaches
• Skin Rashes
• Excess Mucus Production
• Brain Fog
• Increased GI Problems (diarrhea, constipation, etc.)

These symptoms are often reported by many to feel very flu-like or cold-like. Your whole body is generally sluggish and it usually feels as if your body is working harder – almost fighting something.

But just because you’re experiencing one or more of these symptoms doesn’t mean you have die-off.

The term die-off is being thrown around way too loosely these days and it’s important you don’t incorrectly label your symptoms when it could be something else.   

So, before you jump to conclusions, let’s get clear on what die-off is and isn’t. 

What Really Causes Die-off?

There seems to be some confusion as to what might actually cause die-off. It’s led to us receiving several emails each week, like:

“I added broccoli and got an immediate die-off.”

“I upped my fat and now I’m having several days of die-off.”

“I ate some sugar last week and now I’m having some die-off”

Now, I’m not going to sit here and tell you that I know your body better than you do.

But I am going to set the record straight on what is likely going on here.

To cause a die-off reaction, you need to actually make a very substantial change to your treatment plan. Because, remember, die-off is a situation in which the toxins in your body overwhelm the natural ability to clear them.

The changes that might cause die-off are usually:

• Switching from processed food to a real food diet (death of pathogens by starving)
• Starting or increasing probiotic dosage (death of pathogens by good soldiers)
• Starting or increasing dosage of antiparasitic, anti-yeast or antibiotic (death of pathogens by bombing)

In each of these scenarios, the change in treatment will cause substantial changes in gut flora and knock out a big portion of the bad guys.

When that happens, they release toxins that need to be excreted by the body.

So, can you see how each of the major changes above actually causes a release of toxins?

Let’s look at another example:

Joanna adds avocado because she knows eating good fats could really help her health.

Upon introduction, she starts getting an immediate increase in bowel movements from 2 to 5 a day. They are also looser than they’ve been in a long time.

After checking around online, she observes that this might just be die-off as a result of introducing more fat and a new food, so she continues eating them thinking that everything will get better soon if she could just push through this setback.

Then weeks later she’s not better off… 

Instead of die-off she was likely having an enzyme, histamine release, or leaky gut issue. 

Yet, the internet is telling her to keep pushing through these symptoms when that’s the wrong interpretation.   

This especially happens in the more extreme diets like Carnivore, Vegan, Vegetarian and even FODMAP diets. 

The person is told by the community that their issues are just die-off and they should suck it up… when the truth is they aren’t usually die-off. 

Instead, they need extra supplemental support to do that diet or should stop the diet altogether. 

That’s why I want to set the record straight with 5 very common comments we get that are not die-off.

5 Die-Off Myths You Need to Know About

MYTH 1: “I started [new supplement] and feel worse, I can’t believe I’m getting more die-off”

TRUTH: This is an unfortunate misinterpretation of what your body is trying to communicate.

Unless you added an anti-parasitic, anti-yeast, or antibacterial agent, I can almost guarantee that what you are experiencing is a reaction to the supplement. This reaction can be caused by any number of reasons, like the fillers in the supplement, the substance itself, or even the dosage.

Your best bet is to stop the supplement for 3-5 days, cut the dosage by ½ and start introducing it again.  And if it happens the 2nd time then reach out for support from the company. 

MYTH 2: “I added this new food and my symptoms got worse, die-off usually happens when I add new foods”

TRUTH:  Not likely. Die-off may have happened when you initially switched to eating SCD, GAPS, or Paleo but it’s not happening now that you’ve been eating this way for a few weeks.

When adding a new food, your symptoms get worse, then this is a sign that your body is saying, “Hey! Hold on…something isn’t right about this.”

The truth is you could have introduced too much of the food too fast and need to slow down a bit or maybe your body isn’t ready to handle it yet and you should try again in a few weeks.

Or most commonly it doesn’t have the enzymes or stomach acid to process it and needs support. 

This happens most commonly with low FODMAP diets. 

MYTH 3: “Out of nowhere, my symptoms got worse. This must be another round of die-off”

TRUTH: Nope, this is what I was referring to at the beginning of the post.

Die-off doesn’t happen spontaneously and out of the blue.

You could have more underlying health problems to fix but if I had to guess it’s actually stress from your life that is overwhelming your body. And it may be signaling to you that you need rest and/or you’re having a reaction to your current lifestyle, treatment, and thought patterns.

Stress can be very harmful to our health if not managed regularly.

MYTH 4: “I started to get better on SCD then got worse, now I’m getting more die-off”

TRUTH: Probably not. What is likely is that you haven’t taken the time to customize your diet and test foods like the four horsemen of setbacks.

If you’re still very new to SCD, GAPS or Paleo, stop eating all four right away and see what happens. You can always add them back in slowly. The other reaction that could be happening here is that your body is in bad need of a specific supplement and you haven’t figured out what it is.

In other words, you don’t have the right enzymes to process this new diet yet.

MYTH 5: “I have X pathogen (Candida, Parasites, Bacteria etc.), therefore I get die-off often”

TRUTH: This one is tough.

You could get die-off more often from one of these conditions if you were constantly varying your antiparasitic, anti-yeast or antibiotic dosages.  But, I’m not aware of any protocols that call for this so I’m guessing you’re not doing it.  

So what does this actually mean? 

It’s a great signal from your body for three things.  

The first is that what you thought you killed or are killing is actually alive and doing fine.  Parasites are the best example, as they have different life cycles and can lay dormant before springing back to life and triggering your symptoms all over again.  

The second is that you’ve killed or suppressed the bad bugs but you haven’t dialed in your diet and supplements and are now reacting to them. 

 The third and most frustrating is that you actually have a secondary infection of some kind.  It’s not unusual that once your immune system is comprised that you could have picked up several kinds of bugs.  

In each of these last 3 cases what you’re experiencing is a reaction and not die-off. 

Understanding the Different Kinds of Clues From Your Body

As you can see, the questions “what is die-off ?” and “what is not die-off?” aren’t always easy to answer.  But hopefully, this article has shown you where you might have been misinterpreting some clues that your body was giving to you.  

Understanding these subtle clues is often the difference between feeling amazing and quickly switching to the next fad treatment before feeling really good.

If you need more help listening to your body and deciphering what the subtle clues are telling you, please reply to this email and we’ll gladly support you.

-Steve

The post 5 Die-Off Myths Everyone Needs to Know About appeared first on Healthy Gut Company.

Many people also get gas or bloating from:

• Whole grains (wheat, barley, rye, corn, and more)
• Cruciferous vegetables (broccoli, cauliflower, brussels sprouts, and more)
• Legumes (black beans, kidney beans, lentils, peas, and more)

(these are all commonly known as high FODMAP foods as well)

So Why do these foods normally considered healthy cause our tummies so much trouble? 

Yes, these foods are technically considered “healthy.” Many of them are full of nutrients, fiber, and prebiotics that feed our friendly gut bacteria…

But they’re only healthy for YOU if you can fully digest them! 

And the truth is, many people can’t.

See, this group of foods has one thing in common that’s really hard for human digestive systems to break down (I’ll tell you all about it)—and our ability to digest it depends on the presence of a specific enzyme: 

Alpha-galactosidase.

So if you’ve ever wondered what causes “bean toots” (or “broccoli toots”), if it’s normal, and if supplementing with alpha-galactosidase can help, keep reading. In this post, we’ll cover:

• What is alpha-galactosidase
• What is it about beans, grains, and veggies that cause so much trouble
• How you can naturally help your body digest them
• If supplementing with an alpha-galactosidase enzyme can help

What Is Alpha-Galactosidase?

Alpha-galactosidase is a digestive enzyme needed to break down complex carbohydrates like grains, legumes, and cruciferous vegetables.

And as I mentioned, alpha-galactosidase is especially important for digesting one thing all these “gassy” foods have in common: RFOs.

(Not to be confused with the alien aircraft, UFOs.)

RFOs stand for “raffinose family oligosaccharides”, and consist of the sugars raffinose (the most common) as well as melibiose, stachyose, and verbascose.

RFOs are especially high in foods like (study):

• Whole grains
• Legumes (beans, peas, lentils)
• Cruciferous vegetables (broccoli, brussels sprouts, cauliflower, kale, cabbage, etc.)

Yep, these are the same foods that can cause tummy troubles for a lot of people…

This is because RFOs can be difficult for the human digestive system to break down, and alpha-galactosidase appears to be the missing link.

Alpha-galactosidase helps us break down oligosaccharides (many sugars) into monosaccharides (simple sugars), which our cells can then use for energy.

When we don’t have enough of it (for reasons you’ll learn about), that’s when serious digestive distress can happen.

Do Humans Make Alpha-Galactosidase?

Now, some people think foods high in RFOs make us gassy because humans don’t actually make the alpha-galactosidase enzyme.

But that doesn’t make any sense… Why would these foods be considered “good for us” if we couldn’t actually make the enzyme to digest them in the first place?

Here’s the truth: Your friendly gut bacteria make alpha-galactosidase!

(This is why it’s classified as a “microbiome enzyme”.)

Alpha-galactosidase is produced by the microbiome species Ruminococcus gnavus. (study)

But here’s where things get interesting (and maybe where some of the confusion comes from)…

The alpha-galactosidase-producing bacteria mostly hang out in the large intestines, not in the stomach or small intestine… 

Which is maybe why a lot of people think we don’t make alpha-galactosidase—because it’s not really present in the upper GI tract.

But we DO have it in our large intestines, so long as we have the bacteria there to make it.

Unfortunately, our microbiomes are under constant assault from antibiotics, chemicals, and our stressed lifestyles.  

This could lead to a reduction or elimination of the Ruminococcus gnavus bacteria, leading to not enough alpha-galactosidase to properly break down normal healthy foods.

But first, how are these healthy foods normally digested?

Why Raffinose Family Oligosaccharides Can Make Even Healthy People Gassy

This mostly has to do with how RFOs are broken down.

Because we don’t have alpha-galactosidase in our upper GI tracts, when we eat foods high in raffinose, these complex sugar molecules make it to our large intestines mostly undigested. (study)

Once they get to the large intestines, our friendly gut bugs go to work. They digest—or “ferment”—RFOs and break them down into simple sugars. (study)

In other words, RFOs feed our friendly bacteria, which is why they’re considered to be healthy prebiotics. (study)

BUT, during this fermentation process, these bacteria also release gases like methane, hydrogen, and carbon dioxide. 

These gasses can build up in our bellies like a balloon, making us feel full and bloated, and our body has no choice but to release them…

Yep, that’s when we fart. 

It’s completely natural.

A few odorless farts after a big bowl of broccoli isn’t something you need to worry about. It’s just the result of your gut bacteria doing their jobs.

However, if you get more serious issues like:

• Diarrhea
• Undigested food in your stool
• Uncomfortable cramping or bloating
• Excessive gas (super smelly or goes on for hours)

Or just feel like your digestion is completely wrecked for days after eating these foods…

That might be a sign your gut needs more support in digesting RFOs, possibly because you’re:

• Low in alpha-galactosidase enzyme
• Low in the alpha-galactosidase-producing bacteria
• Potentially low in the other carbohydrate enzymes required to fully break down foods before they get to the microbiome 

So what can you do about it?…

How to Help Your Body Digest RFOs 

First, there are ways you can actually reduce the RFO content of your food that don’t require you to buy or take anything.

In fact, there’s one three-step process that’s been shown to eliminate RFOs in grains and legumes by up to 100% (study):

1. Cooking removes RFOs by ~50%
2. Soaking in water reduces by up to 25%
3. Germination (sprouting) can eliminate up to 100%

So if you wanted to remove as much of the gas-producing properties as possible, you could 1) soak, 2) sprout, and 3) cook all your grains and legumes. 

It takes a lot more time, but this three-step process basically “pre-digests” complex carbohydrates, which means your gut doesn’t have to work as hard and you can absorb more nutrients. That also means less gas and bloating!

This also means that cooking your cruciferous veggies is going to make them way easier to digest than eating them raw (most people don’t soak or sprout these).

Additional Digestion Tips

Even if you don’t use this process, I’d highly recommend following these simple tips to digest ALL of your food a little better:

• Avoid snacking: Snacking throughout the day constantly stimulates your digestive processes, which can tax your enzyme stores and make your digestion less effective when you sit down to eat a full meal.
• Manage your stress: Stress raises cortisol, which can alter digestive motility and enzyme production.
• Chew every bite at least 20 times: There are salivary enzymes in your mouth, and chewing also “pre-digests” your food, making the rest of digestion much easier on your system.
• Avoid too much liquid with meals: Drinking a ton of liquid with your food can “dilute” your stomach acid.
• Try the HCL Challenge: Low hydrochloric acid (HCL) is one of the major causes of digestive distress, bloating, acid reflux, and heartburn.

If you can start using just a few of these strategies, you’ll be well on your way to digesting RFOs better and saying “sayonara” to broccoli farts.

But if that all sounds like too much work or if you try these strategies and are still having problems, you might benefit from supplementing with an alpha-galactosidase enzyme.

Should You Supplement With an Alpha-Galactosidase Enzyme?

If legumes, whole grains, or cruciferous veggies cause you more problems than just a little bit of harmless gas, you can probably benefit from supplementing with an alpha-galactosidase enzyme.

Taking an alpha-galactosidase supplement will help break down oligosaccharides into simple sugars before they reach the colon—helping your body digest them much easier.

In one double-blind placebo-controlled trial (the “gold standard” in Research), alpha-galactosidase supplements significantly reduced bloating, abdominal pain, discomfort, flatulence, and diarrhea after a meal high in oligosaccharides (Study).

Ever Heard of Beano?

That’s alpha-galactosidase!

Beano has been shown to prevent gas and bloating from beans, legumes, high-fodmap vegetables, and certain whole grains (Study).

But before you just go out and buy some Beano, you should know there are two major issues with it…

First: Beano contains over 50% inactive ingredients

What I mean is they pack it full of things like cornstarch, maltodextrin, artificial colors and flavors, and other things you don’t really need or probably want in a supplement. 

In fact, check out the “Other Ingredients” on the label:

I’m not putting all that extra junk in my body and I hope you don’t either. 

Here’s my other problem with Beano — it didn’t help me when I tried it for my gas and bloating issues.  Which seems so odd considering I took more than the recommended dosage and the research studies show such benefits. 

But now I know exactly why Beano didn’t work for me… It has to do with the second reason.

Second: Beano only contains alpha-galactosidase. 

Now, that might be confusing to read…

We just talked about how alpha-galactosidase has been shown in studies to help reduce issues with RFOs!

It’s true that it can definitely help some people that are JUST low in alpha-galactosidase enzyme…

But I rarely see someone low in just ONE enzyme.

Plus, newer research shows that we also need the Sucrase (Invertase) enzyme to fully breakdown RFO’s (study)

And that’s not counting the important pancreatic amylase enzymes that help break down starches and complex carbohydrates into smaller-sized chunks like RFO’s so enzymes like sucrase (Invertase), cellulase, and alpha galactosidase can do their work.  

This is what most experts miss and why Beano only works part of the time.

If You Need Alpha Galactosidase, You Probably Need Even More Support

In other words, if you struggle with high raffinose foods or any of the foods mentioned in this article you’re unlikely to get the relief you want by just taking an alpha-galactosidase-only supplement like Beano…

Because what your body is really asking for is full-spectrum carbohydrate digestion support!

To fully digest, metabolize, and absorb foods high in starches or oligosaccharides and prevent any digestive distress, gas, or bloating — we need adequate amounts of these four enzymes:

• Amylase
• Cellulase
• Surcase (Invertase)
• Alpha-Galactosidase

This is why alpha-galactosidase alone just won’t give your gut the full digestive power it needs to break down the cell walls of cruciferous vegetables and other problematic sugars.

It’s better to take alpha-galactosidase along with a full spectrum of digestive enzymes that addresses all three levels of common enzyme deficiencies (pancreatic, brush border, and microbiome).

In case you’re wondering, HoloZyme is my digestive enzyme of choice. It contains 400 GALU of alpha-galactosidase per serving, all 3 extra carbohydrate enzymes, plus 6 other fully activated enzymes encapsulated using patented AES absorption technology. And unlike Beano there are ZERO unnecessary inactive ingredients.

>>> Click here to learn more about HoloZyme and how many people it’s helped.

Summary

Alpha-galactosidase is a digestive enzyme produced by our friendly gut bugs. 

It helps us break down complex sugars (RFOs) in healthy foods like whole grains, legumes, and vegetables.

It’s common for high amounts of any RFO heavy food to cause some gas..

However, if legumes, grains, or veggies give you excessive gas, bad bloating, or indigestion, there could be other issues…

You might be low in alpha-galactosidase enzyme, the bacteria that make it, or one of the other important carbohydrate-digesting enzymes.

Supplementing with an alpha-galactosidase-only enzyme can help some people in the short-term (but not everyone—it didn’t help me)…

To get even better results, the research studies show that you also need the sucrase (invertase) enzyme to fully break these high raffinose foods down.  

And since you are already getting two enzymes make sure to find one that includes amylase and cellulase (like HoloZyme for example). 

All fart jokes aside, just avoiding foods that make your tummy upset is no way to live. A healthy human digestive system should be able to break down these high raffinose foods. 

If you’re one of those people that has a hard time with beans or brussels sprouts, now you know there’s hope and ways to bring your digestive system back in balance.

Remember: At the end of the day, no matter how clean your diet is, you’re only as healthy as the food you can digest.

The post Alpha-Galactosidase: The Important Enzyme for Digesting Vegatables and Reducing Gas appeared first on Healthy Gut Company.

Stephanie is a doctor of chiropractic medicine who has trained extensively in the Functional Medicine approach.

Stephanie fought through her own health struggles with hormone imbalance, hypothyroidism, infertility, and eczema, as well as her husband’s Hashimoto’s. Her personal journey drives her to serve those who want guidance on finding the real root cause of their illness and snuffing it out, for good.

If you’re dealing with eczema, skin issues, and autoimmunity, this article is for you.

[Enter Stephanie]

If you have chronic eczema, I bet you know some of your “triggers.”

A lot of patients I see with eczema tell me that certain foods (or lack of certain foods) can trigger eczema for them. Stressful situations are another common reason for an eczema flare.

But if you go to a conventional Western medicine doctor or dermatologist for help with eczema, you’ll probably be told the same thing I was when I was diagnosed with eczema: “You’ve got eczema. There’s no known cure. See you later.”

Conventional medicine views eczema as a disease without a cause – something that just “happens” and nobody really knows why.

But I know – and I bet you know, too – that intuitively this doesn’t make any sense. The causes of eczema can be diverse, and what causes an outbreak for me might not bother you, but there is a root cause behind eczema: autoimmunity.

Today, my goal is to debunk the myth that eczema is a “mystery disease.” I’m going to explain the functional medicine approach to eczema and also how you can find the root cause of eczema using a Functional Medicine approach.

How Functional Medicine Is Different From Western Medicine

Conventional medicine views the body as a group of isolated systems. This means you have a cardiologist for the heart, an endocrinologist for hormones, a gastroenterologist for your digestive system, and on and on.

In Functional Medicine (FM), we also recognize the importance of all these systems – but instead of separating them out we focus on how the systems are intertwined. The systems of the body operate together as a response to the environment (kind of like the operating system of a computer). Each system influences the others.

A good analogy to help you understand Functional Medicine versus conventional medicine is to think about a tree. Visualize the entire tree with its roots, trunk, branches, and leaves.  

Conventional medicine looks at one branch whereas FM views all of the branches, trunk, and roots. FM practitioners look at the leaves, the bark, and even the little bugs climbing around the tree.

FM practitioners (like me!) take a really detailed history of each patient and to find root causes. The goal is to find out what is foundationally disrupted in your body to figure out what’s causing the eczema flare.

FM Vs. Conventional Approach To Eczema

Conventional medicine views eczema as a skin condition. If you have eczema, you’ll probably be sent to a dermatologist who will prescribe you a topical cream. You’ll likely be told there is no known cause or cure for eczema, and the best you can do is treat the symptoms.

Functional Medicine takes a totally different approach. They view eczema as a whole-body issue that points to imbalances in one or more body systems. In fact, recent research has backed up the FM viewpoint: eczema is now considered by many to be an autoimmune condition with potential root causes.

To find the root causes of eczema, FM uses something called the ATM model: looking at disease as a result of antecedents, triggers, and mediators.

Understanding The ATM Model

Understanding the ATM model is foundational to understanding Functional Medicine. An FM practitioner uses the ATM model to frame an understanding of your entire life history and contributing factors to your condition. We’re looking at all of that to figure out how you got to where you are today.

Let’s start off with the antecedents, which are the predisposing factors. Those are things like genetics and family history, lifestyle, past illness, and exposures (occupational, home, or environmental), and are the underlying or precipitating cause of illness.

(A key point regarding genetics and family history is that they aren’t a death sentence. A lot of people think, “Oh, there’s cancer in my family. I’m going to get cancer.” That’s not necessarily the case. There are so many modifiable factors here that can prevent you from actually having that illness even though you might be very prone to having it.)

Triggers are what provoke the signs and symptoms of illness. Things like infections, allergens, toxins, radiation, surgery, and social conditions can all be triggers. They’re going to combine with the antecedents to actually cause more signs and symptoms.

Last, the mediators perpetuate the illness. You can think about mediators on a biochemical or psychosocial level. Biochemically speaking, the hormones, neurotransmitters, metabolites, free radicals, and inflammatory chemicals are what perpetuate what’s going on.

Psychosocial factors like stress, thoughts, beliefs, and community are extraordinarily powerful mediators, too. Stress is often the primary trigger and tipping point for most people. Stress can be emotional or physiological like trauma or infection. Regardless of the source, it causes systemic biochemical changes.

Once you have the antecedents, plus the triggers, these mediators keep that cycle going. In the case of eczema, it’s going to cause the flare to continue.

Common ATMs For Eczema

Genetics, family history, lifestyle, past illness, and environmental exposures are key antecedents for everyone. But there are some antecedents I see specifically related to eczema. For example, if you have a family history of autoimmunity or allergies, asthma, and eczema (what we call the allergic triad), you’re much more likely to get eczema than the rest of the population.

The most common triggers I see in practice are infections, allergens, toxins, diet, and dysbiosis (an imbalance in the microorganisms in your body—not just in your gut, but all over your body).  

In eczema, skin dysbiosis can be an important piece of the puzzle too.

The primary mediators of eczema are:

• Hormone imbalances (especially from stress and sex hormones). Cortisol, DHEA, estrogen, progesterone, and testosterone imbalances can perpetuate inflammation and make eczema flares worse.
• Depleted nutrients. In practice, it’s usually omega 3 fatty acids, vitamin D, antioxidants such as vitamin C and selenium, and minerals such as zinc and magnesium. Protein malabsorption can be an issue too, since you need the amino acids to make collagen and skin tissue.
• Inflammatory chemicals. Histamine, cytokines, and free radicals are major contributors here, though there’s a long list of players in this biochemical pool.
• Impaired liver function. If your liver can’t function optimally, you can’t clear metabolic waste, toxins or hormones efficiently which are essential for a healthy gut and skin. This is often one of the key places we address first.
• Leaky gut. This occurs when many of the above factors cause increased intestinal permeability allowing things into the bloodstream (like bacteria, toxins, proteins, etc.) that shouldn’t be there. This causes inflammation and immune system activation driving the eczema cycle.

For most of the clients we see in our virtual clinic, stress is the most significant factor, either as a trigger or as a mediator, or both.

How Addressing Eczema ATMs Can End The Cycle

To recap, if you’re having an eczema flare or a flare-up of any autoimmune condition, you’re looking at: antecedents + the triggers + the mediators = cause of flare.

It’s a cyclical process that self-perpetuates until you identify the triggers and the root causes to stop this cycle.

The root cause imbalances, such as infections, hormone and nutrient imbalances, allergens, foods, etc., must be eliminated to get this cycle to stop. Then, you actually need to take the proper steps to heal it (replacing nutrients, healing leaky gut, balancing hormones, improving liver function, etc.).

To be able to address the root causes requires introspection (figuring out what those triggers are) as well as the guidance of a skilled Functional Medicine practitioner who can guide the healing process.

My Own Eczema Experience

If you think all FM practitioners eat perfectly – I’m about to burst your bubble.

I’m sharing this story because it’s true, and I want you to understand the complexity of uncovering the ATMs behind eczema.

It started on Halloween – I ate a few pieces of leftover candy.

About an hour later, my left hand started itching like crazy. I knew right away that the candy had triggered a flare.

The candy wasn’t the root cause of my eczema flare, but I knew that processed foods and refined sugar were both triggers for me.

I went downstairs and took some anti-inflammatory nutrients, because I knew I had to get at that flare before it became a full-blown outbreak. (Yes, it is possible to dampen the effect of a flare once you have your eczema under control.)

With my immediate symptoms under control, I decided to review my own ATMs.

Applying The ATM Model To A Real Person (Me!)

My major antecedent is the allergic triad in myself and family members. As I mentioned above, the allergic triad is allergies, asthma and eczema. Most of that manifests in childhood, but not always. I only had allergies in childhood. Eczema started in my 30’s! If you have any of those, you’re also going to be more prone to autoimmunity as an adult.

I also have a family history of autoimmunity and inflammation conditions. There’s lots of cardiovascular disease and diabetes in my family. Historically, I was bottle fed and was around smokers growing up which are also key antecedents in developing eczema.

My main trigger for this flare was hormone imbalance and dysbiosis that developed during pregnancy. In the gut, when your hormones such as progesterone are high, it slows things down in pregnancy. It sets the stage for things like leaky gut and dysbiosis to occur. This was something that I had experienced quite a bit of during my pregnancy (even though I tried my hardest to prevent it since I know what I know!!).

Diet was also a key trigger (especially the candy). My regular diet is anti-inflammatory. However, after the birth, my diet has not been quite as tight. Foods that were very occasional before I gave birth – like a little dairy, beans, or corn – have become more frequent. The candy just happened to be the breaking point for me… that little bit put me over the edge!

My primary mediators were hormone and nutrient imbalances from pregnancy and breastfeeding, leaky gut, and STRESS.

Stress, Sleep & Community

Stress, sleep & community are some of the most important and common mediators. And in this eczema flare, they were all relevant mediators for me.

When this eczema flare occurred, I had a brand new baby. I’ve got a 5 year old. I’ve got work. I’ve got life. Everybody’s got stress. But I currently feel like I have a lot on my plate. That’s the main mediator perpetuating the cycle for me.

For me, stress is probably the number one factor that contributes to my flares every single time. When my stress levels get high, I can get a flare super easily. And I know that’s true for many of the people we work with in the clinic as well.

Another very common but often overlooked mediator is lack of sleep. Lack of sleep is a major contributor to manifesting any autoimmune condition, especially something like eczema. We heal and regenerate when we sleep. If you’re not sleeping well, it’s not happening.

Lastly, there’s the issue of support and community, or a lack thereof. When you first have a baby, everyone comes and sees you for the first couple of weeks. And then suddenly it’s gone. This can leave you with a sense of feeling like you’re lacking community or lacking support. I won’t say that I feel that tremendously, but I feel it a little bit.

All of these things added up and resulted in my eczema flare.

Do You Know Your ATMs?

I didn’t just share my own story because I like talking about myself – I hope that by sharing my story, you can see a bit of YOUR story, too.

Maybe you haven’t just had a baby – but I bet you’re dealing with stress, too! Maybe you also have the allergic triad or a family history of autoimmunity.

Because I understand my own ATMs, when I do have a flare of symptoms, I know how to address it.

I got it under control quickly by tightening up my diet, doing some key supplementation, and topical salves. But for long-term healing, I also had to address the stress, lack of sleep, and lack of community I was feeling. I asked for help from my family and friends and took steps to reduce my commitments where I could, so I had more time to relax.

Because I could recognize what was causing the flare, I was able to prevent this flare from turning into a full-blown eczema outbreak. I believe this is possible for everyone with eczema, and I want to show you how.

Overcoming Eczema Is Possible For You, Too

Did this article raise questions for you about your own ATMs and root causes for eczema?

If you’re looking for more support in healing your eczema and understanding your root causes, you can always book a free, no-obligation, 15-minute consult with our clinic:  http://drstephaniedavis.com/consultation/.

During this free call, we’ll take a deep dive into your personal history to start finding the root causes of YOUR eczema. We’ll also come up with strategies to address your own ATMs.

My goal as a Functional Medicine practitioner is to give you a better understanding of your body so you can be empowered to heal.

If you’re ready to learn how to get rid of eczema for good, book a free consultation here.

– Dr. Stephanie Davis

The post How Functional Medicine Can Heal Eczema appeared first on Healthy Gut Company.

Most of us know we should eat more 24-hour yogurt. After all, it’s one of the most powerful gut healing foods: each tablespoon of properly prepared yogurt contains 700 BILLION CFUs per cup.

That’s a lot of probiotics.

With that in mind, I challenged myself to come up with some new ways to eat 24-hour yogurt. (I also had a freezer full of ground meat from hunting over the fall and winter.) The result? Gut-Healing Greek Meatballs with 24-Hour Yogurt Tzatziki sauce.

This recipe sounds fancy, but even my kids ate it. (Maybe because they like anything you can dip!)

Making Your Own Meatballs

I love cooking (instead of baking), because with cooking you can sub stuff out easily without ruining the recipe.

Like if you don’t have fresh parsley, you can use dried. And if you don’t have dried? Just skip it entirely or sub some other herb. The recipe might taste a little different, but it will still turn out.

When I created this recipe, I built it around what I had on hand and what I can tolerate. That means this recipe is really versatile:

• Use whatever ground meat you have around or like best (just avoid extra-lean ground turkey or chicken, or the meatballs will be very dry!)
• Use fresh or dried herbs. If you’re using dried where fresh is called for, cut the amount in half. If using fresh when dried is call for, double the amount.
• If you don’t tolerate eggs, just omit the egg. The meatballs will still come together – they may just crumble a bit more. You could also add a gelatin egg, but it probably isn’t necessary.
• Garlic, coconut aminos, and a little tomato paste build depth of flavor. If you can’t tolerate any of these ingredients, just leave them out.
• The grated onion is a great source of prebiotics and helps keep the meatballs moist. If you can’t tolerate onions, sub in ½ cup grated zucchini with the moisture wrung out instead.

And if you need to make some other modification – or have an idea of something else to add in – don’t be afraid to try it out.

These meatballs are inspired by Keftedes or traditional greek meatballs. However, traditional keftedes use milk-soaked bread to thicken the meatballs, and these meatballs are grain-free.

I’m no chef and don’t want to offend any Greek cuisine purists – so let’s just call these Greek meatballs

Use The Right Ingredients

Any recipe is only as good as the ingredients you use to make it.

Especially with simple recipes like these, high-quality ingredients really shine through.

For high-quality, affordable meat, we recommend Butcher Box.

And while you could use store-bought yogurt, this recipe is infinitely better (and more nutrient rich) when made with homemade 24-hour yogurt.

Yogurt making can seem scary, but with the right tools, it’s actually effortless. It starts with the right yogurt maker (this one is our favorite).

Here’s our complete guide to making yogurt at home.

You can use cow’s milk, goat, sheep – or even camel! But for the Tzatziki sauce, we don’t recommend coconut or almond milk yogurt. It just tastes a little weird.

If you’re worried you can’t tolerate milk yogurts, learn why 24-hour yogurt is different here.

How To Drip Your Own 24-Hour Yogurt (It’s Easy)

Have you ever wondered what makes “Greek” yogurt different from regular yogurt? The difference is that Greek yogurt has been “dripped” to remove the liquid whey and results in a  thicker yogurt.

You can easily drip your own homemade 24-hour animal milk yogurt to create Greek yogurt. Here’s how:

Ingredients & Tools

• Prepared 24-hour animal milk yogurt
• Clean cheesecloth
• Twine or rubber band
• Pitcher or bowl
• Wooden spoon that is longer than the opening of your pitcher or bowl (so it can lay flat across the top)

Method For Dripping Yogurt

1. Prepare animal milk yogurt following directions here.
2. Lay out cheesecloth over the top of bowl or pitcher.
3. Spoon or pour yogurt into the center of the cheesecloth.
4. Use twine or rubber band to tie up the corners of the cloth with yogurt contained in the middle.
5. Hang the cheesecloth bundle over the wooden spoon and lay the spoon across the top of the bowl so that the whey can drip away freely.
6. Don’t squeeze the cheesecloth or wring the moisture out – allow it to drip out slowly into the bowl.
7. The longer you allow the yogurt to drip, the thicker it will become. Dripping for 30 minutes – 1 hour will result in a greek yogurt consistency. You can leave the yogurt to drip overnight for a cream cheese consistency.

Pre- AND Probiotics

I know you’re probably ready to get to the recipe by now, but I just want to make a brief point about prebiotics and probiotics.

Probiotics are what you hear about all the time – they are the “good” gut bugs that are in fermented foods like yogurt and sauerkraut.

Prebiotics are like food for the probiotics.

When you pair prebiotic foods with probiotic foods, you get the most benefit from both.

For that reason, I really like to pair these meatballs and yogurt with cooked and cooled rice. Cooking and cooling rice increases the resistant starch content – meaning more prebiotics.

If you can’t tolerate rice (or avoid all grains very strictly) you could try cooked and cooled potatoes or cauliflower rice, instead.

(If you’re concerned about consuming safe starches like rice or potatoes, here’s a good resource for more information.)

Greek Meatballs With 24-Hour Yogurt Tzatziki Sauce

Ingredients For Meatballs

• 1.5 lbs ground meat (turkey, chicken, grass-fed beef)
• 1 medium onion, grated or minced
• 1 egg (optional)
• 2 tablespoons chopped parsley
• 1 tablespoon chopped dill
• ½ tablespoon dried oregano
• 1 teaspoon dried cumin
• ½ teaspoon dried cinnamon
• 2 teaspoons tomato paste (omit if avoiding nightshades)
• 3 dashes coconut aminos
• 2 cloves minced or crushed garlic
• Salt & Pepper

Combine all ingredients in a bowl and mix gently to combine. Avoid over mixing or meatballs will be dense and dry. Gently shape into golf-ball size balls. Bake at 350°F for 18-22 minutes, or until cooked through.  

Ingredients For Tzatziki Sauce

• 1 cucumber
• 1 cup 24-hour yogurt (goat, sheep, or cow), dripped (see above)
• Juice of ½ lemon
• 2 cloves minced garlic
• 1 tablespoon chopped parsley
• 1 tablespoon chopped dill
• Salt & Pepper

Grate cucumber on box grater. Wring out extra moisture using cheesecloth. Combine with all other ingredients and add salt and pepper to taste. Serve with Greek meatballs or as a dip for crudites.

I hope you enjoy this recipe!

– Jordan

The post Gut-Healing Greek Meatballs With 24-Hour Yogurt Tzatziki Sauce appeared first on Healthy Gut Company.

Few things are more frustrating than switching to a healthy diet and feeling WORSE.

For those with histamine intolerance, this is often the case.

That’s right – gut-healthy favorites like fermented foods, probiotic supplements, and leftover grass-fed meat can actually make you feel worse.

And because histamines can affect the entire body, it’s often misdiagnosed. (You’ll likely be told it’s “just” allergies or IBS)

If you have dozens of random symptoms that appear out of nowhere, this is one condition you can’t afford to overlook.

Headaches, brain fog, chronic nasal congestion, bloating, restless leg – yep, those are all signs of histamine intolerance.

In this blog post, we cover everything you need to know about conquering a histamine intolerance so you can start living again.

What Are Histamines?

Histamine is a naturally occurring chemical that plays a role in our immune and neurological systems. It serves as a neurotransmitter, where it sends messages from the body to the brain, and helps regulate our stomach acid (Hydrochloric acid or HCL) so we can digest food.

Most notably, histamines are associated with allergies to pets or ragweed and anaphylaxis shock. The curious thing is how important the right levels of them are for normal body functions..

Histamines perform many functions by binding to receptor sites, which are located all over the body. (This is why histamine symptoms are so widespread.)

Histamine receptors and functions include:

• H1 receptors: Located all over the body; cause vessels to vasodilate
• H2 receptors: Located in the stomach; signals the release of stomach acid, increases heart rate
• H3 receptors: Located in the brain; regulates nerves, sleep/wake cycle, and appetite
• H4 receptors: Located in the small intestine and colon; play a role in the body’s inflammatory response

As you can see histamines play an important role in our health. Issues arise in the histamine system when these molecules aren’t degraded or broken down properly. This process is what’s commonly called Histamine intolerance.

What Is A Histamine Intolerance?

When histamines are generated faster than they can be degraded, an intolerance can develop.

In healthy individuals, histamines are primarily broken down by the N-methyltransferase (HMT) enzyme in the central nervous system and the diamine oxidase enzyme (DAO) in the gut.

The DAO enzyme, also known as histaminase, is the primary enzyme responsible for degrading ingested histamines. If it’s unable to do its job, excess histamines are absorbed into the blood where they can cause a wide variety of symptoms.

The most common signs and symptoms of histamine intolerance are:

• Headaches
• Itching and hives
• Flushing of the face and neck area
• Accelerated heart rate
• Anxiety and/or panic attacks
• Dry mouth/increased need for fluids
• Nasal congestion and sneezing
• Fatigue
• Dizziness or vertigo
• Tissue swelling
• Difficulty sleeping
• Irregular menstrual cycles
• Low blood pressure

Think of your body like a cup – if the accumulated amount of histamines surpasses the body’s ability to break it down, the cup will overflow.

And this is when all those random symptoms start to show up.

Where Do Histamines Come From?

Histamines are produced by the gut (more on this later) and are also found in the food we eat.

It’s difficult to quantify the exact amount of histamine in food – which is why you’ll find contradicting information and several different food lists on the internet.

The amount varies greatly according to the type of bacteria, length of time unrefrigerated, and conditions for fermentation.

Below is a list of foods that could potentially contribute to an accumulation of histamines in the body.

Histamine Rich Foods:

• Fermented alcoholic beverages: wine, champagne, and beer (histamine is a byproduct of fermentation)
• Fermented foods: sauerkraut, vinegar, soy sauce, kefir, yogurt, kombucha
• Vinegar-containing foods: pickles, mayonnaise, olives
• Soured foods: sour cream, sourdough bread
• Cured meats: bacon, salami, pepperoni, lunch meat, and hot dogs
• Smoked fish and certain species of fish: mackerel, mahi-mahi, tuna, anchovies, sardines
• Dried fruit: apricots, prunes, dates, figs, raisins
• Most citrus fruits
• Aged cheese
• Nuts (especially peanuts and walnuts) and nut butters
• Vegetables: avocados, eggplant, spinach, and tomatoes
• Leftover meat (contains high levels of the amino acid histidine which is converted to histamine by naturally occurring bacteria)

Histamine Releasing Foods (These foods don’t contain histidine themselves, but can cause mast cells to release histamines):

• Alcohol
• Bananas
• Chocolate
• Cow’s Milk
• Nuts
• Papaya
• Pineapple
• Shellfish
• Strawberries
• Tomatoes
• Many artificial preservatives and dyes

Histamine Enzyme Blockers (Foods that block DAO – increasing system levels):

• Alcohol
• Energy drinks
• Tea – Black, mate and green varieties

An intolerance to one or many of these foods doesn’t mean that particular food is bad, but rather an indicator of something bigger.

The 8 Causes of Histamine Intolerance?

Generally speaking, a histamine intolerance results from the overproduction of histamines and/or the inability to break them down. However, several factors play a role in how that occurs.

Some of the most common underlying causes of histamine intolerance are:

Leaky Gut – A leaky gut allows large, undigested food particles to seep into the bloodstream – which alarms the immune system to release histamine in response to the threat. Furthermore, intestinal inflammation will decrease the ability of the DAO enzyme to break down histamines in the gut, contributing to an overload.

Free Leaky Gut Quiz: Take this 3-minute quiz to see if you’re at risk for a leaky gut.

Non Steroidal Anti-Inflammatory Drugs (NSAIDs) – Foods aren’t the only way of filling up your histamine bucket. These common anti-inflammatories contribute to inflammation in the gut, which can further suppress DAO production. Studies show aspirin, specifically, can play a role in the release of histamine from mast cells.

Candida Overgrowth – Fungal infections and histamine intolerance have a strong connection. Candida, a “normal” member of the microbiome, can take over if given the opportunity. In the case of a Candida overgrowth, histamines are released in an effort to kill the fungus.

Gut Bacteria – The bacteria in our gut have the ability to produce or degrade histamines as well as remain neutral. Lactobacillus reuteri (ATCC PTA 6475), Streptococcus thermophilus, Lactobacillus casei, and various strains of E. coli are known to produce histamines. When histamine producing strains outweigh histamine degrading strains (i.e gut dysbiosis), symptoms can start to surface.

Small Intestine Bacterial Overgrowth (SIBO) – Histamine is formed when bacteria in the gut break down the amino acid histidine, which is why an overgrowth could increase the production of histamine in the body. SIBO also causes inflammation in the gut, which can contribute to lower production of DAO enzymes. One of the biggest risk factors for SIBO is low stomach acid.

Irritable Bowel Syndrome (IBS) – In a recent study, 58% of patients with IBS experienced GI symptoms from histamine-releasing foods. IBS patients have an increased number of mucosal mast cells (which release histamine) in the rectum, colon, ileum and jejunum as compared to those without IBS. A recent study revealed the FODMAP diet “may significantly improve IBS symptoms” by reducing histamines in the gut (as compared to those not on the diet).

Genetics – Genetic variants of the AOC1/ABP1 gene and/or the HNMT gene can affect the production of diamine oxidase. Methylation issues, which often result from a homozygous MTHFR mutation, can also cause histamine symptoms.

Vitamin and Mineral Deficiencies – Vitamin C and B6, are necessary for the proper function of the DAO enzyme, while a lack of magnesium is associated with decreased DAO activity. Poor dietary habits and a leaky gut are two primary causes of nutritional deficiencies.

How Do I Know If I Have A Histamine Intolerance?

Histamine intolerance manifests in approximately 3% of the population and approximately 80% are women over the age of 40.

As common as it is, most doctors are not familiar with this condition and thus it is overlooked or misdiagnosed. Instead, patients will likely be tested for allergies only to find there aren’t any.

There is no single diagnostic tool to confirm a diagnosis, but an elimination diet is the easiest, most convenient way to know if you’re suffering from histamine intolerance.

(If you eliminate all histamine foods for 30 days and feel better… there’s your diagnosis.)

If you want to utilize testing measures, the 23andMe home-based genetic test looks at the genes associated with DAO enzyme production. If you’re homozygous for MAO (monoamine oxidase) enzyme, there’s a chance histamines will be a problem for you.

You can also ask your doctor to run a DAO serum test, which measures DAO activity and is a useful tool in diagnosing a histamine intolerance.

And if antihistamine medications are something you frequently rely on, it could also be a sign that histamines are an issue for you. And while antihistamines may provide immediate relief of symptoms, they aren’t a long term-solution (Benadryl is linked to Dementia).

The Dangerous Problem of Antihistamines

With a name like antihistamines, it’s no wonder medications like Allegra and Zyrtec are part of a billion-dollar industry.

Antihistamine medications are designed to stop histamines from binding to histamine receptors – primarily the H1 and H2 receptor sites.

But antihistamine medications don’t remove histamines from the body – which means they’re free to bind to remaining receptors. This explains why Benadryl can relieve a runny nose and itchy eyes but is ineffective for headaches, dizziness, or other common histamine symptoms.

Antihistamine medications only deal with the result – not the cause.

(Not to mention the long list of side effects that accompany these over-the-counter medications.)

Furthermore, a number of studies show they can deplete DAO enzyme activity. This is bad news, as our DAO enzymes must be working properly in order to reduce the amount of histamine absorbed into the bloodstream.

As useful as they may be for emergency situations, there are other alternatives that can relieve symptoms as well as support the healing process.

3 Powerful Supplements For Histamine Intolerance

The following supplements can help you overcome a histamine intolerance naturally:

Probiotics – The right probiotics serve a dual purpose – they can help heal the gut and degrade histamines. Bifidobacterium, in particular, can interfere with the histamine pathway and reduce levels of histamine. In one study, B. infantis and B. longum suppressed histamine release, lowered histamine levels and decreased allergy-like symptoms. Other helpful strains include: Lactobacillus rhamnosus and Lactobacillus plantarum.

D-Hist – This product combines 5 powerful nutrients to help calm symptoms and degrade histamines naturally. Quercetin is a bioflavonoid that blocks histamine release from mast cells, while Vitamin C and Bromelain fight histamine symptoms. Research has shown stinging nettles and NAC (N-Acetyl Cysteine) to also have important roles in controlling histamine-induced symptoms.

DAO Enzymes – DAO supplements are most helpful for those who have an issue breaking down histamine as opposed to overproducing it. They help degrade and reduce exogenous (outside) histamine and can be very helpful in some cases. The easiest way to know if a DAO supplement will be helpful is to test it out.

Each of these supplements is most effective when they’re part of a multi-faceted approach including diet and lifestyle changes. Next up – how to change your diet to heal faster.

Adopting A Low Histamine Diet For Quick Symptom Relief

With a long list of histamine foods to avoid, you’re probably wondering what in the world you CAN eat.

Before we jump into a list of low histamine foods, keep this in mind – it’s not about following the right or wrong diet. It’s about following the diet that works for you.

Here’s a general list of foods that are acceptable on a low histamine diet:

• Freshly cooked grass-fed meat, poultry (frozen or fresh)
• Fresh Fish
• Free-range egg yolks (test out the egg whites first before you consume them)
• Gluten-free grains like rice, quinoa, and millet
• Fruits: pear, watermelon, apples, melon, grapes, cherries, blueberries, blackberries
• Fresh vegetables and leafy green (except tomatoes, spinach, and eggplant)
• Coconut milk, rice milk, hemp milk, almond milk
• Ghee, coconut oil, olive oil (Check out our healthy guide to fats.)
• Herbal teas
• Chia, flax, and hemp seeds
• Coconut cream, coconut meat, and coconut butter

Eliminating all potentially problematic foods (for at least 30 days) and adding in low histamine foods is a great way to calm the inflammation and decrease immediate symptoms.

But that will only get you so far.

(Not to mention we don’t want to eliminate these foods indefinitely – high histamine foods are some of the most nutrient-dense, gut-healthy foods on the planet).

The goal in functional medicine is to address the underlying cause – the reason a histamine intolerance is occurring in the first place.

To accomplish this goal, we need to shift our focus to the gut.

How To Overcome A Histamine Intolerance (For Good)

As much as we want to blame histamines, they aren’t the enemy.

Histamines are needed to fight toxins, support the immune system, and are responsible for the first stage in the release of stomach acid.

Histamines only become the enemy when they can’t be broken down or they’re overproduced. Aside from genetics, the most likely cause of either scenario is a leaky gut and infections.

A healthy gut is your most powerful weapon in the fight against histamine intolerance.

But we know healing your gut can be an overwhelming task – and that’s why we want to invite you to join us for a free webinar on “How to Solve Your Leaky Gut and Reverse Chronic Illness.”

It’s completely free, and we walk you through how to address the health of your gut in an easy-to-follow format.

Histamine intolerance is a BIG issue, but it doesn’t have to steal your health.

If you’re having information overload, here’s two important things for you to remember – share this post (it could be life-changing information) and take this leaky gut quiz (click here) to rule it out.

– Steve

The post Histamine Intolerance: 8 Causes, Symptom Checklist, And Get Relief Today appeared first on Healthy Gut Company.

Was there a “special breakfast” you ate growing up or always made for your kids?

Whether it was Mother’s Day Brunch, Easter, or my birthday, for my family’s “special breakfast” we always had blueberry muffins.

And while I don’t encourage eating baked goodies on a daily basis, eating them for a week straight isn’t likely to hurt your gut and likely may help your emotional body. So if you make them, I hope you enjoy them without shame or blame or concern.

The Right Flour

This recipe uses a blend of coconut flour and tapioca flour for a light and chewy texture that is grain and nut-free.

Why nut-free?

While nuts aren’t an inherently “bad food,” nut-flour-based baked goods are a surefire way to eat too many nuts, too quickly. Instead of almond or other nut flours, we use a blend of coconut and tapioca.

While no flour-based food (be it nut, coconut, tapioca, or any other type of flour) should become a staple food in your diet, we love having the flexibility to make a muffin or pancake out of grain-free flours.

Just Sweet Enough

Just 1/3 cup of honey or maple syrup provides subtle sweetness that allows the other flavors to shine through.

Unlike store-bought gluten-free blueberry muffins that contain 21 grams of sugar per muffin, these muffins have just about 7 grams each. The gentle sweetness allows the blueberry flavor to stand out.

About Baking Powder

This recipe uses baking powder, not soda.

Have you ever wondered what the difference is or when you can switch them out?

Both baking powder and baking soda help the muffins to rise up and be airy. Just like when you combine baking soda and vinegar, the reaction between the soda or powder and an acid create air bubbles in the batter.

The difference is that baking powder contains baking soda plus an acid. If you combine some baking powder with water, you’ll see it fizz up. Baking soda, on the other hand, must be combined with some acid – like lemon juice or vinegar – to create a fizz. If a recipe doesn’t contain an acidic ingredient, you’ll get better results using baking powder than soda.

But many commercial baking powders contain added aluminum. We recommend you look for a brand that either doesn’t contain added aluminum, like this one, or make your own using baking soda and cream of tartar.

To make your own baking powder, just combine 1 part baking soda and 2 parts cream of tartar. For this recipe, combine 1/2 teaspoon of baking soda with 1 teaspoon cream of tartar, stir to combine, and then measure out 1/2 teaspoon of the mixture for the recipe.

An Egg-Free Option

Are you avoiding eggs? This recipe can still work for you.

Make sure you check out this article to learn how to make gelatin eggs.

Replace the 4 eggs in this recipe with 4 gelatin eggs to make these muffins egg-free (If you are wondering – yes, they still taste good).

Year-Round Goodness

This recipe works equally well with frozen or fresh blueberries – that means you can enjoy them year-round!

To keep the batter from turning blue or the berries from sinking to the bottom, try adding the blueberries to each individual muffin tin after the batter has been poured. Just drop as many blueberries as you want on top, mix them in with a spoon, and bake.

I hope you enjoy them!

– Steve

Nut-Free, Grain-Free Coconut And Tapioca Flour Blueberry Muffins

Ingredients:

• 1/2 cup coconut flour
• 1 cup tapioca flour
• 1/2 teaspoon baking powder (or see note above)
• 1/2 teaspoon sea salt
• 4 eggs (or 4 gelatin eggs)
• 1/3 cup coconut oil or grass-fed butter, melted
• 1/3 cup honey or maple syrup
• 2 teaspoons vanilla extract
• 1/2 cup full-fat coconut milk (canned)
• 1 cup fresh or frozen blueberries

Directions:

1. Prepare 12-cup muffin tin by greasing each cup or using muffin tin liners.
2. Combine all dry ingredients in a medium size mixing bowl. Whisk to combine.
3. Add wet ingredients (except blueberries) and whisk until batter is smooth. If batter is too thick to stir smooth, thin with more coconut milk, 1 tablespoon at a time.
4. Divide batter evenly into prepared 12-cup muffin tin. Divide 1 cup frozen or fresh blueberries on top of batter. Use a small spoon to gently stir blueberries into batter.
5. Bake at 350°F for 25-30 minutes, until edges are golden and a toothpick inserted in center of muffin comes out clean. Let cool before serving for best texture.

P.S. If you try this recipe, leave us a comment and let us know how it turns out.

The post Nut-Free, Grain-Free Coconut And Tapioca Flour Blueberry Muffins appeared first on Healthy Gut Company.

When I think of healthy food, I always picture a bright pink fillet of salmon.

Something that looks like this:

But is fish always a gut healthy food?

The answer isn’t clear cut. There’s a lot to consider when it comes to eating fish…

• Is it farmed fish or wild caught?
• Fresh, frozen, or canned?
• Is it environmentally friendly?
• Should I just take a fish oil pill instead?

Today, I’m going to address all those questions and give you our bottom line recommendations for eating fish – how much, what type, and what to do if you can’t.

Farmed Fish Vs. Wild Caught

If you go to the fish counter, you’ll see that almost all fish is marked as either “wild” or “farmed.”

The second thing you’ll notice? The farmed fish is almost always less expensive than the wild.

So, what’s the difference and why should you care?

Wild fish is – as the name suggests – wild! Some seafood – like crab and tuna – is almost exclusively wild.

Others – like salmon – are more often farm-raised. In fact, 80-90% of all commercially available salmon is farmed. Fish can be farmed in either on-land fish pens – think swimming pools full of fish – or in open pen nets in the ocean, just off the shore.

There are 3 main issues with farmed fish: environmental pollution, contamination, and nutritional value.

Farmed Fish & The Environment

Not thinking about the environment when you’re at the fish counter? You should be.

These are some of the environmental issues fish farming contributes to:

• Transfer of disease between wild and farmed fish
• Ocean pollution under nets (fish food and excrement buildup)
• Destruction of ocean habitat
• Increased sea lice
• Escaped farmed fish become an invasive species

Fish that are farmed in net pens have an increased risk of disease. They can spread that disease to wild fish.

But it gets worse. Farmed fish are given antibiotics to combat disease in the net pens. Sometimes the antibiotics are released into the water and sometimes they are injected directly into the fish.

Those antibiotics can contribute to the rise of more antibiotic-resistant bacteria. They also contaminate our ocean water. And, if the fish you’re eating were given antibiotics, you’re also ingesting those antibiotics – which brings us to the next big problem with farmed fish: contamination.

Antibiotics, PCBs, And Other Fish Contaminants

Antibiotic use in farmed fish isn’t just an environmental issue – it’s a health issue for you.

A 2015 study that compared samples of farmed fish from 11 countries found 5 antibiotics in shrimp, salmon, tilapia, and trout.

They even found antibiotic residue in fish labeled “antibiotic-free” and wild shrimp – probably due to run-off from farmed shrimp nets nearby.

Antibiotics aren’t the only problem, either. Other common contaminants in farmed fish include:

• Fire retardants
• Pesticides
• Dioxins
• Copper sulfite
• Canthaxanthin (dye to make the flesh more pink)
• PCBs

PCBs (polychlorinated biphenyls) are cancer-causing chemicals that get into fish through the processed fishmeal (made from ground up fish) they are fed in fish farms. The Environmental Protection Agency has “found clear evidence that PCBs have significant toxic effects in animals, including non-human primates.” PCBs can have a negative effect on the immune, reproductive, and endocrine systems.

Farmed salmon is one of the biggest dietary sources of PCBs. According to research conducted by the Environmental Working Group, “on average farmed salmon have 16 times the dioxin-like PCBs found in wild salmon, 4 times the levels in beef, and 3.4 times the dioxin-like PCBs found in other seafood.”

So, why isn’t there EPA regulation of PCBs in fish? There actually is. But here’s the catch: the EPA can only regulate PCB levels in wild caught salmon. Farmed salmon is regulated by the Food and Drug Administration (FDA). EPA regulations for PCB levels in wild caught fish are 500 times more protective than the PCB regulations the FDA places on farmed fish.

High PCB levels in farmed fish are a serious issue – but fish farmers seem to have found a solution: they are replacing the fishmeal used in traditional fish food with fish food made from grains and soy. But grain and soy based foods come with issues of their own.

Omega-3s In Farmed Fish

While wild fish forage for food, farmed fish are fed manufactured fish pellets. Many fish are carnivorous, so fishmeal used to be the main ingredient in fish pellets. However, fishmeal is often contaminated with high levels of cancer-causing PCBs. In an attempt to reduce the level of PCBs in fish, fishmeal was supplemented by fish pellets made from grains and soy.

Much like what happens to cows raised in conventional dairies, the fish quickly get fat on the grain-based pellets. Farmed fish are significantly fattier than wild-caught fish.

At first, this seems like a good thing. After all, fish are a potent source of beneficial Omega-3 fatty acids. And more fat should mean more Omega-3, right?

Wrong. The grain-based diet (an incredibly unnatural diet for fish) leads to an increase in Omega-6 fat. And while you may have heard that wild and farmed fish contain the same amount of Omega-3, that is only because the farmed fish contain so much more fat overall.

A serving of wild salmon has half as much fat as the same size serving of farmed salmon. This means farmed salmon has a higher calorie count and less protein, too.

The Bottom Line On Eating Farmed Fish

While some people might disagree, here is our stance: if you can’t eat wild fish, it’s probably better to not eat fish at all.

Farmed fish have more fat but less Omega-3s, are contaminated with PCBs, antibiotics, and other contaminants, and fish farming has serious environmental consequences. Wild fish are better for you and for our planet.

Whether you’re buying salmon, trout, shrimp – or any other kind of seafood – make sure it is wild.

Avoiding farmed fish doesn’t have to be a burden – keep reading for our tips on buying wild fish affordably.

Fresh, Frozen, Or Canned?

Wild fish is almost always more expensive than farmed fish. One way to save money is to skip fresh fish and opt for frozen or canned instead.

And, unless you have access to a great fishmonger, there’s a good chance that the “fresh” fish you’re looking at is actually “previously frozen.” Fresh fish goes bad very quickly.

Our favorite way to buy fish is individually flash frozen. It preserves the nutrients and individual fillets defrost quickly for a fast dinner.

Canned fish is another good option. We like canned tuna, sardines, and salmon. Look for wild fish in BPA-free packaging.

Check out this guide to common fish types you’ll find in the grocery store.

Is Fish Oil As Good As Eating Fish?

If you’re not a fish fan – or just overwhelmed by all this information – you might think you can skip eating fish and take a fish oil supplement instead.

Not so fast.

While we don’t think taking a high-quality fish oil supplement is a bad idea, there is evidence to suggest that taking fish oil isn’t as effective as eating whole fish.

It comes down to absorption – whole fish contains other important vitamins and minerals, as well as potential co-factors. This means that you may absorb more beneficial EPA and DHA from whole fish than you would from even a larger serving of fish oil.

(If you’re interested in this topic, make sure you read this article from Chris Kresser on fish oil vs. whole fish.)

If you’re supplementing, this fish oil is a good choice.

What You Really Need To Know About Eating Fish

Here’s our bottom line for eating fish:

• Avoid farm-raised fish
• Aim for 2 servings of wild-caught fish each week (if you’re pregnant, make sure you talk with your doctor)
• Supplement with a fish oil, but know it may not provide all the benefits of regularly eating wild fish

Where We’re Buying Fish

If you live near the water, you might be able to buy wild fish from a local fishmonger. You can also usually find high-quality frozen and canned fish at most grocers and big-box stores like Costco, too.

But now there’s another option, too. We’re excited to let you know our friends at Butcher Box are now offering wild-caught salmon as part of their boxes.

If you aren’t part of Butcher Box yet, it is our go-to resource for high-quality meat and chicken. They source and sell free-range and pastured meats that are better quality and more fairly priced than what you can find in grocery stores. It’s all shipped directly to you as often as you want.

And right now, to celebrate the launch of their salmon, Butcher Box is giving away 2 pounds of Wild Alaskan Sockeye Salmon to all new Butcher Box subscribers. If you want to get some free high-quality wild salmon, go here.

I hope this guide has been helpful to you. If you have more questions, leave us a comment below!

In health,

Jordan

The post Farmed Vs. Wild Fish: Which Is Better For A Healthy Gut? appeared first on Healthy Gut Company.

Tell me if this has ever happened to you…

You see a recipe that looks amazing. You click on it, fingers crossed.

Will the ingredients all work for me?

One by one, you read them, getting more and more excited. And then, there it is: some food you just cannot eat, ruining the entire recipe for you.

And I’m not talking about conventional recipes. I mean when you’re already looking at healthy recipes and they still don’t work for you!

I know I’m being a little dramatic here, but when you’re eating a restricted diet, it can be incredibly frustrating to try to find new recipes that work.

And when boredom with the recipes you do have sets in, you’re more likely than ever to stray from eating the foods that support your health and make you feel your best.

That’s why, today, I want to talk about modifying recipes to work for your healthy gut diet.

Every Healthy Gut Diet Is Unique

Something we’ve always said is that the best diet is the one that is customized to you and your unique needs.

What works for me, won’t necessarily work for you. John can tolerate nuts, but Sally can’t. Sally is fine with eggs, but they give John room-clearing gas. And on and on.

This is why it’s critical you go through an elimination and reintroduction diet to find the perfect diet customized to you.

(If you need help with this, check out our Solving Leaky Gut program.)

The problem with this is that people who write recipes (including us!) use ingredients that work for them. And those ingredients may or may not work for you.

So, today I want to share some of the most common swaps – for eggs, nut flours, and dairy – you’ll need to modify healthy gut recipes to work for your unique diet.

Gelatin As An Egg Substitute

Want to bake, but can’t tolerate eggs? For baked recipes – like cookies or pancakes – that call for 1-3 eggs, you can substitute gelatin eggs.

Eggs play 2 roles in baked goods: they lend structure and the yolk’s healthy fat provides moisture.

Gelatin eggs mimic the structure regular eggs lend to baked goods, but they don’t have the same amount of fat. You may need to add extra fat to baked goods when using gelatin eggs, especially if the recipe calls for more than 3 eggs.

There’s an added bonus to gelatin eggs, though: gelatin has tons of health benefits – especially for the gut. Gelatin can help heal inflammation of the gut lining and close the tight junctions that open when a leaky gut develops.

But the type of gelatin you use matters. Look for a plain, unflavored, grass-fed gelatin. The 2 brands we like are Vital Proteins (in the green tub) and Great Lakes (in the red canister). Don’t substitute collagen peptides for the gelatin – collagen peptides dissolve in liquid and won’t work for creating structure in baked goods.

For each regular egg you’re replacing, you’ll need 1 tablespoon of gelatin and 3 tablespoons of water.

• Place the gelatin in a small bowl and add 1 tablespoon warm water.
• Stir well to moisten the gelatin with the water (it won’t be entirely dissolved).
• Then add 2 more tablespoons of hot water and whisk to dissolve the gelatin. You should have a thick but smooth mixture.
• Let the gelatin egg sit for 3 minutes, then add to your recipe as you would a regular egg.

2 Nut Flour Substitutes

Nut flour is one the most common ingredients in “healthy“ recipes. It’s used for everything from making a crispy coating for chicken and fish to healthy cinnamon rolls.

So, if you’re avoiding nuts – or just trying to cut back on how much nut flour you eat – it can be really hard to find exciting recipes that work.

Luckily, there are MANY more grain-free flour options available today than there were even just a few years ago. And if you understand a bit about them, you can swap out nut flours for other flours in just about any recipe.

I use a combination of two grain-free flours to substitute for nut flours: coconut flour and tapioca flour.

Coconut flour is made from (you guessed it!) coconuts. It is lower in carbohydrates than many other alternative flours and very high in fiber. It is also VERY absorbent – coconut flour is like a sponge and soaks up an incredible amount of liquid.

Tapioca flour is made from the cassava root. Cassava is also known as manioc or yuca and is also what is used to make tapioca pearls – the kind you might have had in pudding.

To approximate the texture of nut flours, I use a 1:3 ratio of coconut flour to tapioca flour. If that ratio is confusing to you, think about it like this: take whatever amount of nut flour called for and divide by 4. Use 1 part coconut flour and 3 parts tapioca flour.

For example, if a recipe calls for 1 cup of almond flour, I’d use ¼ cup coconut flour and ¾ cup tapioca flour as a substitute.

Remember that even with healthy foods, “the dose makes the poison.” Occasionally, foods made from tapioca and coconut flour can be a fun way to add variety to your diet. But if you start eating them every day, you will miss out on other, more-nutrient-dense foods – and potentially set yourself back from healing.

How To Make Dairy-Free Options

Most gut-healthy diets are dairy-free.

But some – like the Specific Carbohydrate Diet – allow specific types of dairy, like 24-hour yogurt.

And many gut-healing diets allow grass-fed butter, too.

What’s the deal with that? How can some dairy be OK while other types are off-limits?

First, as with any food, there is the issue of quality.

Most dairy products in the United States come from conventional dairies. Cows are kept in unsanitary conditions and fed an unnatural diet of foods like corn and soy. They’re often treated with antibiotics and artificial growth hormones, too. Then, the milk is pasteurized at high heat and stored in plastic jugs.

If you’re lucky enough to get your hands on high-quality, naturally-produced dairy products, you’ll recognize the difference immediately. Grass-fed dairy products are richer and more yellow in color. And many people who can’t tolerate traditional dairy products are able to tolerate grass-fed natural products like raw milk.

Secondly, preparation makes a big difference, too. Properly prepared 24-hour yogurt is virtually lactose-free. This is important, as many people who don’t tolerate milk are reacting to the lactose sugar in milk. When the lactose is consumed by microbes during the fermentation process, they are able to enjoy all the health benefits of 24-hour yogurt without any symptoms.

Lastly, I’ve noticed a huge group of people who react to the whey and casein proteins in dairy. This is why 24-hour yogurt isn’t right for everyone and lactose-free products often still cause problems.

So, maybe it’s the quality of the dairy, maybe it’s the preparation methods, maybe it’s the carbohydrates or proteins – regardless, it’s out for now, so what can you do?

Ghee is a great alternative to grass-fed butter that you can make at home. It is usually well-tolerated even by the most sensitive individuals. If made correctly, it should be carbohydrate and protein free. However,If you’re uncertain about eating ghee, you should always talk to your doctor first.

To make ghee, you simply:

• Melt grass-fed butter in a heavy pot over medium heat.
• Allow the butter to melt completely and foam two times. This usually takes about 10-15 minutes. Once the second foam has simmered away, the butter will be a bright gold color and there will be browned milk solids at the bottom of the pan.
• Strain the melted butter through cheesecloth to remove the milk solids, and you have made ghee.

Ghee can be stored at room temperature in an airtight container.

For those who want the probiotic benefits of 24-hour yogurt but can’t tolerate dairy, coconut milk yogurt is a great alternative. In this version, we thicken it with gelatin to make a creamy coconut yogurt. The sugar is consumed entirely in the fermentation process and the resulting yogurt is unsweetened.

Thickened 24-Hour Coconut Milk Yogurt

Ingredients:

• 3, 14 oz cans coconut milk (look for one without added ingredients like this)
• 1 teaspoon sugar, honey, or maple syrup
• 1 tablespoon gelatin
• Yogurt starter (we recommend this one)
• 24-hour yogurt maker

Directions:

• Place coconut milk, gelatin, and sugar in saucepan. Heat slowly, while whisking, over medium-low heat until the coconut milk thickens and the temperature reaches about 100°F.
• Remove from heat and pour into yogurt maker vessel. Add yogurt starter and slowly whisk in. Place lid on yogurt maker and allow to ferment for 24 hours at 100°F.
• After 24 hours fermenting, place the tub (don’t stir it yet!) in the fridge to set for 6 hours. The yogurt will separate into layers in the fridge, so stir to combine before eating. Enjoy!

Simple Food Is The Foundation

I hope these substitution ideas make more recipes accessible for you.

But I also want to remind you that the foundation of any healthy diet is simply prepared, whole foods. If you need more help finding the gut-healthy diet for you, make sure you check out this resource.

– Steve

P.S. What substitutions do you use? Share with us in the comments.

The post How To Make Any Recipe Gut-Healthy appeared first on Healthy Gut Company.

When it comes to healing, people are usually either a “tough case” or a “mild case.”

(Find out which one you are here.)

“Mild cases” usually have big results, fast with changes like eating better, sleeping more, and adding a few supplements.

“Tough cases” on the other hand don’t get better as quickly or as easily. They can still heal (of course) – but it takes more time, more testing and tweaking, and often the help of an expert practitioner.

That’s where today’s guest poster comes in.

Meet Julie Donaldson. Julie is one of our recommended practitioners and specializes in working with tough cases. Today, she’s sharing her expertise in treating chronic infections with us – specifically how and when to use binders to help treat gut infections.

If you’re a tough case, this is a must read.

[Enter Julie]

We are living in a world that is over-burdened with toxins, from car and airplane exhaust to cleaning chemicals and perfumes, heavy metals, and dirty water.

However, one of the most amazing things we can trust about nature is that it is full of solutions.

Curiosity and the inquiry into nature’s offerings are two of our greatest opportunities when dealing with any health challenge. Einstein once said about his genius, “I have no special talents. I am only passionately curious.” If this is true, we all have the opportunity to find genius!

Toxins Are A Problem For All Of Us

No matter what gut condition or illness one struggles with, it is only a matter of time before toxins and heavy metals become part of the equation.

Leaky gut, for instance, may have originally been caused by reactions to foods or glyphosate exposure, but eventually leaky gut is going to lead to susceptibility to numerous gut infections and pathogens. And here is what you might not know: many gut pathogens depend on heavy metals to stay alive!

Pathogens, Heavy Metals, And Biofilms

Pathogens use heavy metals to create biofilm.

You can think of biofilm like a shelter for the pathogen to live inside of. Biofilm provides a strong and resistant “housing” for a pathogen to live and thrive. Biofilm is created from polysaccharides, proteins, DNA, minerals, and heavy metals (which form vertical and horizontal matrices).

If we want to get rid of pathogens, we first have to get rid of the biofilm that is protecting it. If you try to destroy a pathogen with the biofilm still intact, it can cause the release of biotoxins and many unpleasant symptoms.

If you’ve ever experienced this reality, you know how very unpleasant and ineffective this type of “treatment” is.

Detoxing Is A Problem, Too

In addition to being bombarded with toxins and pathogens, many of us are also living with compromises in our detoxification capacities. This leads to a vicious cycle of absorbing and recirculating toxins instead of actually eliminating them.

Whether detoxification is over or under-stimulated, the imbalance results in inadequate stores of important nutrients such as vitamin B6 and zinc. Conditions are then “ripe” for accumulating excess toxins and metals.

Gut Health Is The Foundation Of Detoxing

If you’re reading this, you know that the integrity of your gut is paramount to all healing, whether your healing is strictly gut related or it is complicated with other conditions and symptoms.

Of course, that means eating the right foods for YOU so that your metabolism is running at peak capacity. It also means maintaining the right balance in your microbiome for optimal immune function.

But it also means something else very, very important – and that is having successful binding of toxins created through the liver, gallbladder and gut every time you eat.

What Your Gallbladder Has To Do With It

Your gallbladder is your storage tank for bile. Bile is necessary for proper digestion and functions as a fat emulsifier (like soap).

As food enters your stomach, a peptide known as CCK (cholecystokinin) is triggered in the small intestine by hydrochloric acid, proteins and fats. CCK causes contraction of the gallbladder. This contraction stimulates secretion of bile into the small intestine and of bile salts into the biliary system.

Meanwhile, the liver has stored some of your body’s processed toxins within the bile to be released and (hopefully) removed from the body during digestion and elimination.

Unfortunately, this process often doesn’t work as it should. In many of my clients, the excretion phase has broken down and toxins are not being removed from the body. Instead, they are being reabsorbed in the intestines and are re-circulating through the body.

What Happens When Toxins Aren’t Excreted?

When toxins are not bound for excretion through the bowels, they often go through what is called enterohepatic recirculation. Essentially, that means toxins that have already been processed by the liver will reabsorb in the intestines requiring repeated filtering by the liver.

As you might imagine, this causes a lot of energy drain and use of resources that are required for filtering the blood and detoxifying. It’s like washing the dishes again and again without putting new food waste on them!

What we’re talking about here is an evolutionary problem. Our bodies were not designed to process as many toxins as we are currently faced with and have not evolved at this point to handle the processes effectively. Add to that any other complicating factors in our nervous, immune, and circulatory systems and we are likely to experience deficits in these daily basic functions.

Remember that every cell in your body is competing for energy (ATP) in order to complete its specific task. If inefficient function is happening, important healing and rebuilding is going to be compromised as well. A great analogy is having an oil leak in your car, slow and steady and potentially very damaging over time.

This is where binders come in.

Why Binders Can Help

Binders provide a gentle, initial approach for almost any complicated GI condition.

You can think of a binder as a magnet for toxins. Its magnetic action grabs toxins in the intestines and pulls them out. Different binders have affinity for different substances. Some examples of this are:

• Zeolite: a type of clay that is excellent for mold and mycotoxins as well as mercury
• Chlorella: an ancient algae which binds to heavy metals of all kinds as well as to mycotoxins.
• Modified citrus pectin: binds most efficiently to lead and some other heavy metals. When lead is present in the system, it can prevent the removal/excretion of other metals in spite of properly functioning detox mechanisms.
• Activated charcoal: with possibly the highest binding capacity, charcoal is broad spectrum, but very effective for chemical toxins.
• Humic/fulvic acids: potent binders for glyphosate detoxification.
• Silica: the most effective binder for removing aluminum from the body. Aluminum has an affinity for the brain and nervous system and is now known to be a major contributor in neurodegenerative and cognitive diseases such as Alzheimer’s. Fortunately, it is one of the easier metals to detoxify, but typically not without some support.

How To Pick The Right Binder

These are a few binder types, with other pharmaceutical and more recently discovered plant options available. It is important to note that certain health conditions may make binder types more or less desirable. Having a good practitioner help determine those choices for you is always advisable.

There are some circumstances such as in autoimmune disease and infectious conditions that require the use of precaution and targeted choices with binders. Proper sourcing is critical as with all supplements, as each of them can come with unnecessary risks if they are not high-grade/quality.

5 Reasons To Incorporate Binders Into Your Health Program

There are many reasons to find the best binders for your own health condition, but here are the top 5, in my opinion.

1. Your body needs to conserve the energy it may be spending on re-circulating toxins. Most of us have very high demand on our energy systems already. Most of us are also dealing with lower nutrient food supplies like never before, resulting in deficiencies and shortages. If you can prevent the usage of energy from enterohepatic recirculation, your resources for detoxification will be put to better use. It’s like turning off light switches to save on electrical waste and elevated bills!
2. The longer a toxin remains in your body and poses damaging risks to your cells, the higher the likelihood of disease development. If you can get that toxin out today instead of having it re-circulate, consider that you are adding to your health “stock” rather than having it divest or be sold! Toxins and pathogens (which live inside toxins) are the main root causes for disease creation and development, along with stress – a topic for much lengthier discussion another day.
3. Binders come with very few risks. Unlike many natural medicines and supplements, binders may be considered, overall, to be very safe. If side effects are experienced, they are usually quick to pass and fairly simple to correct.
4. Binders are like free hall passes! By using a binder on a regular basis, your body is spared the work required to process a toxin through the liver and gallbladder and is, instead, escorted right out of the body. Just like the fact as a student, you would be accountable for following many procedures without a hall pass, you will indeed be required to process many more toxins that a binder can’t pick up! But at least you’ve contributed to a lighter load. In complex healing situations that involve toxicity, binders not only contribute to a lighter load but their use is often a very necessary step to have success with deeper detoxification processes. Dr. Chris Shade calls this “push and catch.” “Pushing” involves stimulating detoxification while “catching” is the grabbing of the toxin with a binder.
5. Some binders have additional health benefits. In addition to supporting the removal of toxins and reducing burden, some binders can provide additional support. For instance, modified citrus pectin has some immune modulating qualities; chlorella is very high in plant protein and antioxidants; and clays of various sorts improve skin health and circulation.

So, there we have it! 5 good reasons to discover your excretion and detox capacities and get going with the just-right binder types for you.

I am delighted to be an SCD Lifestyle Recommended Practitioner. If this article highlights a need for you and you’d like to explore working together on your health needs, please contact me to set up a complimentary phone call.

[Enter Steve]

How do you feel after reading this article?

While it’s really exciting to get powerful information like this, it can also be overwhelming.

Testing and tweaking things on your own isn’t easy. Jordan and I both wasted years and thousands of dollars trying things on our own before we finally turned to several functional medicine practitioners.

Honestly, if you try to DIY your health, you are setting yourself up for failure. It’s impossible to be an impartial doctor to yourself. You need someone who can be emotionally separate from your pain and struggle.  

Even the top functional medicine doctors in the world (our friends), let other people be their doctors.

If you’re a tough case who needs support in healing, make sure you check out Julie and our other recommended practitioners here.

– Steve

The post What Are Toxin Binders? (And 5 Reasons You May Need Them) appeared first on Healthy Gut Company.

Having a healthy go-to treat is serious business.

I’m talking about something you can enjoy that won’t set you back 3 days (or more) on your healing journey.

It could be the difference between staying on the right track or completely falling off the wagon (and contemplating never getting back on).

A healthy treat shouldn’t be too much to ask for, but often times it is.

And we don’t want it to be the reason you experience a dreadful setback.

Our dark chocolate recipe meets all the criteria of an amazing treat: simple, versatile, gut-healthy and delicious.

The Problem With Most Chocolate Products

If there’s one ingredient that stands in the way of allowing chocolate to really shine, it’s sugar.

Whether it’s raw, organic, or pure, the bottom line is this – sugar isn’t good for your gut (or for your skin, your heart, your teeth, and the list goes on).

You can think of it like this – sugar “cancels out” all the amazing benefits of cocoa powder (see below).

And this is where honey (SCD legal and gut friendly) and maple syrup (Paleo/Autoimmune friendly) come to the rescue – two sweeteners that, when used in moderation, actually have health benefits.

A sweetener that adds health? Now we’re talking. Don’t forget to use maple syrup when baking too.

And let’s not forget the other ingredients you’re likely to find in a standard chocolate bar – additives, preservatives, milk and genetically modified ingredients.

Now, let’s’ talk a little bit about cocoa powder – the main ingredient in chocolate products.

Not All Cocoa Powder Is Created Equal

While all cocoa powder begins in the same form – cocoa beans from the Theobroma cacao tree – it doesn’t end up the same.

Depending on how the bean is processed, two products can result: Natural cocoa powder and dutch-processed cocoa powder.

With dutch-processed products, the beans are soaked in an alkalized chemical solution to allow for a less acidic and richer tasting powder. Unfortunately, many of the nutrients are destroyed during the process.

In one study, heavily alkalized cocoa powders contained 78.5% less flavanols (antioxidants) than that of natural cocoa.

Natural cocoa powder is minimally processed, which means the nutrients are still intact. In fact, all the latest research studies showing us the health benefits of chocolate are based on raw or minimally processed cocoa, like this brand here.

Speaking of nutrients, the nutritional profile of high-quality, unprocessed cocoa powder may surprise you.

The Health Benefits Of Cocoa Powder

There’s a reason the Latin name for chocolate translates into “Food of the Gods.” The Mayans reserved chocolate for the rulers, warriors, priests and nobles for its energy boosting benefits.

Today, chocolate is still a valued and important part of culinary cultures around the world. And thankfully, there are some great benefits to this ancient food.

Here are just a few of the ways high-quality chocolate can boost your health:

• Rich in plant-derived antioxidants known to decrease blood pressure, fight inflammation and decrease platelet activity (associated with heart disease)
• A good source of fiber (unsweetened cocoa powder contains almost 2g of fiber per tablespoon)
• Dark chocolate (70 – 85% cocoa) provides adequate amounts of magnesium, which helps to regulate blood pressure and is necessary for muscle relaxation and energy production
• 1 TBSP of cocoa provides 23% of the recommended daily amount (RDA) for copper
• Single servings of cocoa contain more phenolic antioxidants than most foods at 50mg per gram
• Flavanols can help boost cognitive function such as mood and memory
• Studies show the larger molecules in cocoa are poorly absorbed through the gut barrier (due to their high molecular weight) and can act as a prebiotic (food for gut bacteria)

Now, let’s’ dive into the fun part – the recipe.

Healthy Dark Chocolate Recipe

Ingredients:

• 1 Cup coconut oil – melted
• 1/2 Cup unsweetened cocoa powder
• 1/8 Cup maple syrup

Directions:

1. Melt coconut oil in a pan on the stove or in a microwave safe dish (be sure to whisk out any clumps)
2. Pour coconut oil into a blender (or a bowl if using an electric hand mixer)
3. Add cocoa powder and maple syrup to the oil
4. Blend well (blender or hand mixer will work)
5. Pour into ice cube trays and place into freezer for at least 15 minutes
6. Remove from the freezer and “pop” the chocolate out of the tray – ENJOY!

Make It Your Own

One of my favorite things about this recipe is it’s flexibility. In other words, you can alter the ingredients and it won’t be an epic failure.

Recipe Variations:

• Extra-dark – Decrease the amount of sweetener OR add ¼ cup more cocoa powder.
• Chocolate dip – Instead of freezing the chocolate in ice cube trays, leave it to sit at room temperature for the perfect chocolate fruit dip.
• SCD Legal Sweetener – Replace the maple syrup with 1/8 cup of honey*. To use honey, place 1/8 cup honey in a glass container and put it in hot water to melt honey safely.
• Sweet and salty – Add a pinch of sea salt to the recipe or add on top after you put the chocolate in the ice cube tray.
• Chocolate covered fruit – Dip bananas or strawberries in the liquid chocolate and place in the freezer (on a cookie sheet lined with parchment paper) for at least 15 minutes.
• Chocolate frosting – Place the liquid chocolate in fridge for 5 – 10 minutes to allow it to thicken. Simply spread the thickened chocolate on a muffin, cake or item of choice.

*Please note: If using honey, the chocolate will take much longer to thicken.

Frequently Asked Questions

At SCD lifestyle, we believe in individuality and finding a custom diet that works for you. In other words, what works for one person doesn’t necessarily work for everyone else.

Let these frequently asked questions guide you when deciding if this recipe is right for you.

Does chocolate contain caffeine?

Yes, but in very low levels. The energy boost felt from chocolate actually comes from theobromine – a compound closely related to caffeine. However, research shows it doesn’t exert its effects on the central nervous system like caffeine – so it’s a different type of energy than one might get from a cup of coffee. Theobromine also takes longer to clear from the body systems, providing more of a steady energy. If you’re suffering from adrenal fatigue or blood sugar issues, caffeine in general isn’t recommended as it can make symptoms worse.

Is this recipe SCD legal?

No. If you’re strictly following the Specific Carbohydrate Diet, chocolate is considered illegal.

However, we are all about finding the customized diet that works for you. That means some members of the community are further along on their healing journey and can tolerate small amounts of chocolate. In general, if you’re just beginning the SCD or similar gut healing diet, we’d suggest avoiding it and testing it out later on.

What if I can’t tolerate fat?

If you’re concerned about the saturated fat content of coconut oil in this recipe, test out a small piece and see how you do. If you already know you can’t tolerate much fat right now, this is a recipe to save for later. And if you’re not already taking them, digestive enzymes can really aid in the digestion of fats.

How much chocolate can I have?

The “everything in moderation” rule still applies here. You get to be the judge in determining how much is too much. As always, start with a small amount and see how your body reacts.

What’s Holding You Back?

Bottom line, our goal is to help you succeed in healing your gut. And if you haven’t’ started yet because you’re feeling like you can’t have any treats… fear no more.

We know that part of a successful gut healing journey is being able to enjoy something sweet from time to time (we know because we’ve failed plenty).

Recipes like this make that possible – free of sugar, additives, fillers, dairy or mystery… your gut will thank you.

We think your friends will thank you, too, so don’t forget to share the love!

– Lori Jo

P.S. Did you try this recipe? Leave us a comment and tell us what you think

The post Easy Homemade Dark Chocolate Recipe appeared first on Healthy Gut Company.

If you’re grinding and clenching your teeth, you’re not alone.

It’s something I struggled with for years after my Mom lost her long battle with cancer.

So, what can we do about it?

That’s where this article from Christina comes in.

Christina Tidwell is a Registered Nurse and Autoimmune Health Coach. After an autoimmune diagnosis of her own, Christina dedicated her practice to helping those with autoimmune health problems heal holistically, using a blend of both naturopathic and Western approaches. She is also one of our recommended health practitioners for anyone in our community who needs more guidance and 1-on-1 support.

If you’re already working with a dentist and using a bite splint, but still need more help, this article is here to support you.

And today, Christina has shared a comprehensive guide to stop teeth grinding and clenching naturally – without resorting to bulky mouthguards or potentially dangerous muscle relaxants.

[Enter Christina]

I am a teeth grinder. And if you’ve ever woken up with a sore jaw and headache, are unable to relax your jaw during the day, or have had a sleeping partner wake you up to say “stop making that horrible death sound with your mouth,” then you might be, too.

My clenching and grinding peaked to a whole new level with the stress and anxiety of getting through nursing school. I frequently woke up with raging headaches and tension that spread all the way down my neck.

After a chipped molar and months of unrelenting jaw pain, I finally went to a doctor for guidance. The only solution he offered me was to take a sedative muscle relaxant to relax my jaw and relieve the pain. Muscle relaxants gave me some relief but left me in a sleepy, foggy state (which was not going to work for me when I was trying to pass my nursing finals). So, what was I supposed to do?

If It Doesn’t Work For You, Seek Out Alternatives

Refusing to believe that hardcore muscle relaxants could be my only option, I did what I now know to be crucial to my own health and well being: I went and did my own research.

I don’t mean Googling my collection of symptoms on the internet, diagnosing myself with incurable jaw cancer and looking for the best jaw cancer specialist in Seattle kind of research. Instead, I went looking for reliable alternatives that fit better with my own personal health needs.

In this particular case, I consulted a pharmacist at a local drug store to get more information about alternatives to muscle relaxants. After I explained my symptoms, he immediately handed me an over-the-counter magnesium supplement and instructed me to take the recommended amount daily.

Replenishing my body with magnesium had amazing effects and I noticed my jaw relaxing and the pain and headaches significantly reducing within a week. It was also a whole lot gentler on my body than the muscle relaxants were.

What Does Magnesium Have To Do With Teeth Grinding?

Magnesium is a dietary mineral utilized in the human body to carry out over 300 biochemical reactions required to keep our bodies functioning optimally, so it’s no surprise that it affects so many of our bodily systems. In particular, magnesium is essential for regulating our nervous, muscular and cardiovascular systems. It affects our:

• Heart rhythm
• Vascular tone
• Nerve function
• Muscle contraction and relaxation  

Just think of magnesium as a naturally occurring muscle relaxer in our bodies. It has beneficial effects for regulating the nervous system and contributing to normal muscle function. Deficiencies of magnesium have also been associated with the following conditions:

• Constipation
• Muscle cramps
• Anxiety
• Insomnia

Where Do I Get Magnesium From?

1) Food

Ideally, we get magnesium from our diets by eating foods like dark leafy greens, nuts and seeds, fish, avocados, bananas, whole grains and beans. The recommended daily allowance (RDA) according to the National Institute of Health for magnesium ranges from 360mg – 420mg per day based on gender and age.

Our modern day diets, however, often lack adequate amounts of magnesium due to the type of foods we are eating, as well as mineral depletion of the soil that may be resulting in lowered levels of magnesium in our food. A 2005 study of US adults showed 68% consumed less than the RDA of magnesium, and 19% consumed less than 50% of the RDA.

You can see how many of us might not be getting enough of this vital mineral.

Additionally, some individuals may not absorb magnesium properly due to digestive disorders or a damaged digestive tract. Moving towards a real, whole foods diet, upping your intake of leafy greens and optimizing digestion are the best ways to incorporate more magnesium through food.

2) Supplements

If you are unable to achieve an adequate magnesium intake through food sources, it can be a good idea to supplement your diet (especially if you’re a teeth grinder).

Look specifically for magnesium citrate, chelate, malate, threonate, or glycinate and avoid magnesium oxide as it is poorly absorbed and usually the cheapest form found in supplements.

I personally use Natural Calm powder.

Magnesium is a safe supplement but it’s not for everyone, so consult your doctor before starting to take supplements especially if you have heart disease or kidney problems to make sure it works with your health needs and current medication regime. Magnesium can interact with some medications, so it’s important to first check with a medical practitioner to see if it’s a safe choice for you.

In general, it’s a good idea to start with 200 to 400 mg of magnesium taken at bedtime. For me, it was important to take magnesium religiously to get the muscle relaxant effects.

Too much magnesium from food is not a risk in healthy individuals, because the kidneys eliminate excess amounts in the urine. However, high doses of magnesium from dietary supplements can cause loose stools that can be accompanied by nausea and abdominal cramping. If you experience these symptoms, just dial back the dose.

Getting To The Root Cause Of Teeth Grinding

Teeth grinding is not simply a standalone symptom of magnesium deficiency. As is the case with every health issue, it’s important to get to the root cause of the problem and identify all areas where imbalance is occurring.

Magnesium is just one thing to consider adding in your routine to help relax your muscles and give you relief. But if there are other underlying issues, it may not be the “magic bullet.” Another key component in reducing teeth grinding is addressing stress.

Stress And Teeth Grinding

Do you notice your jaw clenching and your muscles tensing up the more stressed out you are? I do.

Researchers report that stress is the most significant factor in predicting the frequency and severity of teeth grinding.

It’s somewhat of a vicious cycle, too, because teeth grinding behaviors are actually thought to directly impact the levels of stress hormones and responses in the human body.

Researchers found that the natural expression of aggression, through clenching and grinding teeth, regulates stress in the same way that a shout or scream can ease tension or fear.

We grind because we’re stressed, and we’re stressed because we grind. Oof! So how do we break the cycle?

This Is Your Body On Stress

When our bodies are under stress, we activate the sympathetic nervous system or “fight or flight response.” You know, the one where our bodies are primed to run from predators in the jungle who are trying to eat us.

Stress hormones like adrenaline, cortisol, and norepinephrine are pumped through the body and we experience an increase in heart rate, blood pressure and respiratory rate, as well as a surge of glucose for quick energy. Once the threat is gone, however, these hormones are supposed to turn off and our bodies should return to the parasympathetic or “rest and digest” state.

Our bodies respond to all types of stressors by activating the sympathetic response, regardless of the source. Our nervous system can’t tell the difference between a predator and a stressful day at the office!

The majority of the stress we experience in today’s world does not come from a lion chasing us in the jungle, but rather from chronic stressors like demanding jobs, deadlines, family issues, health problems, lack of sleep and financial struggles. All of these daily stressors have been found to correlate with increased teeth grinding.

Since we are constantly exposed to this type of stress, the threat never “turns off” and we find ourselves in a perpetual, low-level stress response day in and day out.

Where Do You Measure Up?

On a scale of 1 to 10, what is your average stress level on a daily basis?

When I was getting through nursing school, I would have rated my stress level a solid 9/10 every single day. It’s no wonder I was feeling this stress in my body and jaw.

If your stress level is anywhere from a 5 or more, it’s a good indicator that you are walking around with a lot of unmanaged stress that could be contributing to your jaw clenching and teeth grinding.

Stress is not going to magically disappear, and we will always have life events that stress us and test us. This is ok and means that we are human. This does not mean, however, that we must live in a constant state of chronic, unmanaged stress.

Stress Management Techniques

Don’t worry, I’m not going to tell you to take a bubble bath and go to the spa to solve all of your problems (although that does sound really nice). There are real and tangible ways to begin the process of managing stress and reducing it’s impact in our lives.

Step 1: Tune In

The first step is to pay attention to times throughout the day when you react by tensing up your jaw, neck and shoulders. Sometimes we aren’t even aware that our bodies are responding in this way. Research has even shown us that not dealing with daily stressors head-on increases the likelihood of tooth damage and facial pain in those that grind their teeth.

By bringing mindful attention to our bodies, we can identify how we are reacting to stress and understand what people, places, and events trigger us so we can begin to manage it.

I take one minute prior to each meal to scan my body and notice what I’m feeling. Is my jaw tense and sore? Do I have a headache? Am I breathing deeply? How stressed am I on a scale of 1 to 10?

It helps to have these quick check-ins to better connect to my body. By bringing awareness to your body’s response to stress, you can take moments throughout the day to consciously relax and retrain your muscles.

Step 2: Say No

Most of us are really busy balancing families, jobs, social lives and an endless to-do list. The thought of adding in stress management techniques might sound like just one more thing you have to accomplish during the day.

Instead, try simplifying and taking things out. Look at your calendar for the next week. Is there anything that immediately gives you anxiety or stress just thinking about it? Is there anyway you can say no to that event and make some time and space in your life? At work, are there tasks you can delegate to others to free up some time for yourself?

Your first reaction might be, “No way lady! I can’t get out of anything. Who else would do it?” That’s ok. Just continue to consider how you can honor yourself and your boundaries by not stretching yourself too thin. This is a beautiful act of self-care.

Step 3: Activate The Relaxation Response

In order to get out of the sympathetic state and into the parasympathetic state, we have to activate what’s known as our “Relaxation Response.”

The term “Relaxation Response” was coined by Dr. Herbert Benson, the founder of Harvard’s Mind/Body Medical Institute. He describes the Relaxation Response as a physical state of deep relaxation, which engages the other part of our nervous system – the parasympathetic nervous system. This helps us move away from a state of chronic, low-level stress and gives our bodies the opportunity to restore and heal.

3 Ways To Activate The Relaxation Response

1) 4-7-8 Breathing: This is my favorite method and one I use daily. Watch my video here for a guide on how to do this simple breathing technique.

2) Meditation: Sitting in stillness and breathing for 10 minutes a day can help to elicit the relaxation response. I love using an app like Calm or Headspace for guidance.

3) Doing something you love: According to Dr. Benson, “Anything that breaks the train of everyday thought will evoke this physiological state.” Try activities you enjoy like walking, yoga, knitting, or even playing an instrument.

The pressure that grinding and clenching puts on your jaw is akin to having a sprained ankle, meaning it has to gradually heal overtime. In addition to considering magnesium and implementing stress management techniques, you can reduce tension by applying warm compresses to your jaw at night to relax your muscles.

So, give these techniques a try. Your teeth (and sleeping partner) will thank you.

[Enter Jordan]

What I love about this article is that it addresses both the symptoms of teeth grinding (using magnesium to help relax the muscles) and one of the root causes – stress.

There are several other root causes you may want to investigate, but starting here is the easiest and cheapest. You may also want to consider working with a holistic dentist to be fitted for a bite splint, too. For more information on that, check out these podcasts.

This is just one example of how Christina blends her Western and holistic medical training to help her clients!

If you want to learn more about Christina or our other recommended practitioners, go here.

You can also learn more about Christina’s nutrition coaching practice, Live Well with Christina and follow her on Facebook or Instagram.

Make sure you download her free 7-Day Clean Eating Meal Plan, too.

– Jordan

The post Natural Relief For Teeth Grinding appeared first on Healthy Gut Company.

It’s one of those diseases where one or two symptoms can quickly turn into fifty.

And it doesn’t just affect one area of the body.

The skin, joints, kidneys, lungs and even the heart, just to name a few, can all be affected at any given time.

And when it comes to the standard medical approach, patients are left to manage each symptom individually (oftentimes with several medications).

Functional medicine takes a completely different approach – one where the focus is on finding and fixing the root cause of disease to achieve true healing.

Simply put, leading researchers and functional medicine practitioners from all across the world agree – the gut is the best place to start to address ALL the symptoms and complications of lupus.

What Is Lupus?

Lupus, also referred to as systemic lupus erythematosus or (SLE), is a systemic autoimmune disease that can affect many different body systems — including your joints, skin, kidneys, blood cells, brain, heart and lungs. The immune system attacks the body’s tissues and organs, causing widespread inflammation and symptoms.

Lupus can come on suddenly or slowly, can be severe or mild, and is often characterized by periods of flares and remission. No two cases are exactly the same, as the symptoms depend on which organs are affected.

The most common symptoms of lupus are:

• Butterfly-shaped rash on the cheeks/nose (and/or rashes elsewhere on the body)
• Fatigue
• Fever
• Joint pain, stiffness and swelling
• Skin lesions, rashes and infections (the skin is involved in up to 70% of cases)
• Anemia and weakness
• Shortness of breath and chest pain
• Headaches
• Dry eyes
• Headaches, confusion and memory loss
• Raynaud’s phenomenon

Nearly 1.5 million Americans, and as many as 5 million worldwide, suffer from SLE. And while anyone can develop lupus, 90% are women diagnosed between the ages of 15 and 45.

How Is Lupus Diagnosed?

Diagnosing lupus is difficult because the signs and symptoms vary considerably from person to person and often overlap with many other diseases.

A combination of blood and urine tests, assessing the signs and symptoms, and a physical examination are used to diagnose lupus.

Here are the most common tests for lupus:

• Antinuclear antibody (ANA) test – The body uses antibodies to fend off foreign substances, and when they’re made to fight its own tissues, it can indicate an autoimmune disease such as lupus. 95% of patients with lupus will have a positive ANA test result. But having a positive ANA test does not necessarily mean you have lupus, so several other criteria must be used.
• Blood test – A complete blood count (CBC) measures the number of red and white blood cells, as well as the amount of hemoglobin in the blood. Results may indicate anemia or a low white blood cell count, both of which are common in lupus.
• Erythrocyte sedimentation rate – This blood test determines the rate at which red blood cells settle to the bottom of a tube. A faster than normal rate may indicate a systemic disease, such as lupus.
• Echocardiogram (ECG) – If your doctor suspects lupus is attacking your heart, an ECG may be helpful to detect issues with the valves or other parts of the heart.
• Urinalysis – An examination of a urine sample may show an increased protein level or red blood cells, which can occur if lupus has affected your kidneys.
• Chest X-ray – If your doctor suspects lupus is attacking your lungs, a chest X-ray may be helpful to reveal inflammation or other abnormalities of the lungs.
• Kidney biopsy – Lupus can affect the kidneys in many different ways, so a small biopsy may be necessary to determine if or how the kidneys are affected.

As you can see, diagnosing lupus isn’t a simple process. It requires an in-depth analysis of multiple factors.

Is Lupus A Genetic Disease?

Lupus has a strong genetic link and is most prevalent among families, women and certain ethnic groups.

The risk of developing lupus is about 20 times higher in siblings of individuals with the disease, as compared to the general population.

Lupus is also two to three times more prevalent among African-American, Hispanic, and Native American women than among Caucasian women. Recent research indicates that lupus affects 1 in 537 young African-American women.

Researchers have identified 100 genetic variants linked to lupus. Genetic variants can be thought of as misprints in our DNA – which is responsible for sending certain messages to the immune system. When a misprint occurs, the immune system gets the wrong message and the result can lead to the development of the autoimmune disease process.

TNFAIP3 is a gene located on chromosome number 6 and is responsible for certain proteins that, when altered, can trigger widespread inflammation like that present in lupus. Several studies show TNFAIP3 has a strong association with SLE.

Despite such powerful evidence in the correlation between specific genes and lupus, genetics alone are not fully responsible for this devastating disease. We must look a little deeper…

Lupus Triggers – Turning The Genes On

The exact cause of SLE is still not entirely agreed upon by health experts, but it’s generally thought that a complex interplay of genes, hormones, and environmental factors are involved.

In genetically susceptible individuals, lupus can be triggered by:

Viral Infections – For years, researchers have suspected a connection between lupus and the Epstein Barr Virus (EBV) – commonly known as the agent that causes mononucleosis. But it wasn’t until a study in 2005 that EBV became known as a “lupus catalyst” (i.e trigger).

Chronic or Acute Stress – Those who suffer from lupus report stress as the main reason for a flare. Chronic stress suppresses the immune system via a complex chain of events, which can ultimately lead to an increased risk of infection. Stress-induced immune system suppression reduces the body’s capacity to respond to anti-inflammatory signals and allows inflammation to flourish.

Hormonal Imbalances – The prevalence of lupus in women has led researchers to focus on the role of estrogen. Estrogen production is highest during pregnancy and just before menstruation – two periods where women experience more lupus symptoms. Incidence and severity of SLE also diminish after menopause, a time when estrogen is decreased. Estrogen affects the immune system by targeting the estrogen receptors directly on immune cells.

Heavy Metal Toxicity – Heavy metals, such as mercury, lead and aluminum, have a strong association with chronic illness and autoimmune conditions. Mercury directly damages our tissues, by changing their structure and making them appear foreign to the immune system. The body then attacks the new, unfamiliar tissue and the autoimmune process begins. It is estimated that 8 to 10% of American women have toxic levels of mercury, helping to explain the high rate of lupus in women

Bacterial Infections – Research shows even small amounts of exposure to Staphylococcus aureus (Staph) bacteria can trigger the onset of lupus symptoms. One study discovered mice developed lupus-like symptoms (with kidney disease and autoantibodies) when they were exposed to low doses of a protein found in Staph.

These are just a handful of the known, documented triggers. Let’s now shift our focus to how the body can be affected.

Lupus Complications

Not every person with lupus will develop further complications, but…

The most common complications of lupus include:

• Kidneys – Up to 40% of patients with lupus develop kidney complications, and in children that number jumps to 80%. Swelling in the lower extremities is often the first physical sign that the kidneys are being affected. A urinalysis, a test to examine the urine, may reveal abnormalities such as protein, blood or white blood cells in the urine.
• Lungs – An estimated 50% of lupus sufferers will develop lung issues. One of the most common lung conditions, pleurisy, is often found in those with lupus. The hallmark of this condition is inflammation of the membrane surrounding the lungs. Acute lupus pneumonitis is also common and is characterized by chest pain, shortness of breath, and a dry cough that may contain blood.
• Heart and Circulatory System – Heart disease has emerged as a major cause of morbidity and mortality in SLE. Recent studies have confirmed that the risk of a heart attack in patients with SLE is increased between nine and fiftyfold over the general population. Lupus is now considered to be an independent risk factor for the development of atherosclerosis – the leading cause of coronary artery disease and a condition highly associated with systemic inflammation.
• Nervous System – In adults, approximately 28 to 40% of neurological symptoms develop before or around the time of the diagnosis of SLE. A retrospective study of 185 Chinese children over a 20-year period found that 11% had neurological symptoms at the time of diagnosis and an additional 16% developed symptoms within one year. The most common conditions include memory loss, migraine headaches, seizures, dizziness, and mood disorders.

The Emotional Weight Of Lupus

Living with lupus isn’t only physically exhausting, but mentally as well.

Those with lupus are highly susceptible to anxiety, depression, memory loss and insomnia (among others).

Some studies report as many as 68% of lupus patients suffer from clinical depression. The depression can be a direct emotion or reaction to having lupus, but medications (i.e corticosteroids and prednisone) can also contribute to depression and other mood disorders.

“Steroid psychosis” is a term used to describe the emotional effects of steroids and “lupus cerebritis” is used to specifically refer to the effects of lupus on the brain.

Anxiety is also common in those with lupus. In a study of 326 Caucasian women, 49% suffered from some form of anxiety including a specific phobia (24%), panic disorder (16%), and obsessive-compulsive disorder (9%).

Believe it or not, there is good news when it comes to the emotional side of lupus (keep reading).

The Leaky Gut – Autoimmune Connection

If you’ve been keeping up with the latest information in natural health, you already know it’s nearly impossible to ignore a leaky gut as part of the cause and solution to autoimmune conditions like lupus.

One of the world’s leading autoimmune experts, Alessio Fasano, M.D., has been on the forefront of recent research and published a paper titled “Leaky Gut and Autoimmune Diseases.”

His findings present the idea that in order for an autoimmune disease to develop, 3 conditions must all exist together:

1. A genetic predisposition to autoimmunity (i.e. TNFAIP3 in lupus)
2. An exposure to the environmental trigger (i.e. Viral Infection)
3. Increased intestinal permeability (a.k.a. Leaky Gut Syndrome)

For those with lupus, healing the gut means getting to the root cause of the physical AND mental symptoms, so you can start living again.

Not all three of these are in our control, but healing a leaky gut is one factor that is in our control and it can be done step-by-step with the right plan.

However, the medical community has not fully accepted the role the gut plays in the disease process of lupus.

Medical Treatment For Lupus – Helpful Or Hurtful?

Medical treatment for lupus is based on what signs and symptoms are present and is subject to change as the symptoms do.

The most common medications for the treatment of lupus are:

• Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) – NSAIDs, such as Aleve and Advil, may be used to treat pain, swelling and fever associated with lupus. Common side effects of these over-the-counter NSAIDs include increased risk of ulcers, kidney, and heart problems.
• Immunosuppressants – For severe cases of lupus, drugs that suppress the immune system may be used (Imuran and Trexall being the most common). Side effects of these drugs include damage to the liver, increased risk of infection, fertility issues and an increased risk of cancer.
• Glucocorticoids – Prednisone is one of the most widely used clinical drugs to treat systemic autoimmune disease – and it’s also one of the most concerning. The adverse effects of prednisone range from osteoporosis and increased risk of infections to hyperglycaemia, psychiatric manifestations and cardiovascular disease.
• Biologics – Biologics are medications used to target B-cells for the treatment of lupus. Belimumab is the only approved biological agent for the treatment of systemic lupus and is considered to be more effective when used in conjunction with other treatments. Common adverse effects include infections, headaches, nausea, and fatigue.

The question isn’t necessarily if these drugs will work, but rather how long they’ll be effective for (tolerance) and at what cost.

Speaking of tolerance, the medical definition is “the capacity of the body to endure or become less responsive to a substance especially with repeated use or exposure.”

In other words, as time goes by, it takes a larger dose or a more potent medication to have the same effect.

It’s a vicious cycle that might lead you to wonder if there’s a better way to treat lupus.

How To Turn Off Autoimmune Disease

Overcoming lupus requires a multifaceted, functional approach. And it starts with healing the gut to begin decreasing system-wide inflammation – and that is exactly what we’re here to help you do.

Ancient and current wisdom both suggest that powerful healing must begin in the gut.

Hippocrates, the famous Greek physician, stated “all disease begins in the gut.”

And some 2,000 years later, Fasano and many other leading experts’ research supports the leaky gut – autoimmune connection.

With that said, we’ve hosted a webinar called, “How to Turn Off Your Autoimmunity and Restore a Healthy Immune System.”

It’s completely free, and we walk you through how to address the health of your gut so that your immune system can stop attacking itself.

The topic of autoimmunity is complicated and the amount of information out there can be downright overwhelming. That’s why we’ve done the work for you and why we’re grateful to support you on this journey.

– Steve

P.S. – What is holding you back from healing? Let us know in the comments below

The post Lupus: How To Turn Off The Autoimmune Process And Heal Naturally appeared first on Healthy Gut Company.

There’s nothing else like it… warm, gooey, chocolate chip cookies fresh from the oven.

(Hey, there’s nothing wrong with wanting to enjoy a cookie sometimes! After all, delicious food is one of life’s greatest pleasures.)

Even if you’re following a healthy gut, grain-free diet like SCD or paleo, you shouldn’t have to give up the occasional cookie.

But here’s the problem: a lot of gut-healthy, grain-free recipes rely way too much on one ingredient that may be holding you back from healing: nut flour.

The Problem With Nut Flours

Most grain-free baking recipes use nut flours like almond as a replacement for traditional wheat flour or gluten-free flours like rice.

But, nut flours can be really difficult for those with a compromised gut to digest. They cause issues for so many people that we call nuts one of the “4 Horsemen of SCD.”

Nut flours are also high in Omega-6 fats. For optimal health, Omega-3 and -6 fats need to be balanced in the body. If you’re eating lots of fats rich in Omega-3, like wild-caught fish, this may not be a problem for you. But most people eat far more Omega-6 than they do Omega-3.

(For more on healthy fats, check this out.)

If you’ve tried other grain-free baked goods and not tolerated them well, it could be because of nut flours. And if you’re eating a lot of nut flour and not seeing progress in healing your gut, you may want to consider cutting back on it.

Enter Coconut Flour

Coconut flour is my favorite nut-free, grain-free flour to bake with. It’s gluten-free, grain-free and well-tolerated by most people.

If you don’t tolerate nut-flour, or just want to stop eating so much nut flour, coconut flour might be your new go-to.

Coconut flour is very absorbent, though – it’s like a sponge and will suck up lots of liquid. For this reason, coconut flour has developed a reputation as being hard to work with and dry.

While it’s true that a nut-flour baked good is usually more moist than a coconut-flour baked good, you can still make a great cookie with coconut flour (I have eaten LOTS of cookies that prove it!).

Trust your intuition when you’re baking with coconut flour – if your cookie dough is too dry, you can always thin it with a little more liquid or fat.

Let’s Talk About Chocolate

At SCD Lifestyle, we are all about finding the customized diet that works for you.

That means some members of our community eat chocolate, while others avoid it.

If you’re strictly following the Specific Carbohydrate Diet, chocolate is considered illegal. (Carob is illegal on SCD, too – but it may be OK if you’re following AIP or another gut healing diet.)

If you’re including chocolate, choose a high-quality dark or semi-sweet chocolate. I use Enjoy Life allergen-friendly chocolate chips.

For those who avoid chocolate, some other options are dried fruit like raisins, unsweetened flake coconut, or carob chips. If you do tolerate nuts, you could also add some chopped nuts to the dough.

Or, you can do like I sometimes do and add a little extra cinnamon and skip the chips altogether!

Remember, you’re the boss of your own diet. Make substitutions as you need to to suit your own body. I’ve included substitutes and suggestions in the recipe as a starting point.

(Are you stuck on a restricted diet, unable to introduce more foods? That can be a sign of leaky gut.)

One For Me Now, One For Me Later

As with ANY food, cookies – even healthy gut cookies – should be eaten in moderation. Plus, these cookies are best fresh from the oven. That’s why I recommend portioning and freezing the dough.

Once dough is assembled, scoop into balls (forming round balls with your hand will result in the prettiest cookies). Freeze on cookie sheet for 30 minutes, then transfer frozen dough balls to an airtight container and keep frozen for a hot, fresh cookie anytime.

This healthy gut cookie recipe is the one I use when I’ve got a cookie craving. Whether you want to experience the joy of baking with your kids, or just want a special afternoon snack, I hope you enjoy it.

Healthy Gut Nut-Flour-Free Chocolate Chip Cookies

Ingredients:

• ½ cup coconut flour
• ¼ tsp baking soda
• ¼ tsp salt
• ½ tsp cinnamon (more to taste)
• 1 tsp vanilla extract (gluten free)
• 1/3 cup coconut sugar OR maple syrup (your preference)
• 3 eggs
• 1/3 cup coconut oil or high-quality butter, melted
• ½ cup chocolate chips, coconut, raisins, or other add-in

Directions:

Combine coconut flour, baking soda, salt, cinnamon, and coconut sugar (if using – if using maple syrup, add it with the other wet ingredients) in a medium bowl. Mix to incorporate. Then, add wet ingredients and stir to form a dough. Add chocolate chips or other mix-in and stir to combine.

Form dough into medium-size balls (like a ping-pong ball). Freeze or bake immediately.

To bake, preheat oven to 350°F and bake for 12-16 minutes, or until bottom of cookie is golden brown. Let cool for 10 minutes before eating.

P.S. Did you try this recipe? Leave us a comment and tell us how it turned out for you.

The post Healthy Gut Nut-Flour-Free Chocolate Chip Cookies appeared first on Healthy Gut Company.

Poor sleep is associated with increased depression, anxiety, systemic inflammation and decreased immune function.

For those with Restless Leg Syndrome, a lack of sleep is likely a nightly occurrence. It’s also the most dangerous side effect of this frustrating condition.

Worse yet, many suffer from Restless Leg Syndrome and don’t know it.

RLS can often be misdiagnosed as another sleep disorder, depression, poor circulation, arthritis, back problems and even growing pains in children.

If you have extreme fatigue, trouble falling or staying asleep, depression or anxiety, take the time to keep reading.

What Is Restless Leg Syndrome?

Restless Leg Syndrome (RLS) is a neurological condition characterized by an uncomfortable feeling in the legs (most commonly). The unpleasant feeling causes an intense urge to move the lower extremity in order to find relief. The sensation is more prominent at night and is often described as “bugs crawling up the legs.”

The side effects of RLS are more concerning than the condition itself, and include:

• Insomnia
• Extreme daytime fatigue
• Increased use of sleeping medications or alcohol to sleep
• Increased use of stimulants in order to function
• Increased stress (likely due to lack of sleep) and anxiety

Restless Leg Syndrome, also known as Willis-Ekbom Disease or WED, is most common in middle to older-age women, although anyone can experience it. The National Sleep Foundation estimates up to 10% of adults suffer from RLS.

How Is RLS Diagnosed?

The International Restless Leg Syndrome Study Group requires the following clinical features to be present in order to confirm a diagnosis of RLS:

• Strong urge to move the legs due to uncomfortable sensations in the leg(s)
• Symptoms become worse during periods of rest or inactivity
• Symptoms are partially or totally relieved by movement
• Symptoms become worse in the evening or nighttime
• Symptoms are not solely accounted for by another condition (i.e leg cramps, positional discomfort)

Perhaps the most important tool, though not always performed, is a test to determine your iron levels. The most accurate way to determine if iron deficiency plays a role in RLS is to measure ferritin. Ferritin is an iron binding protein in which low values (less than 50 ng/ml) indicate low iron storage in the brain (more on iron below).

Is RLS A Genetic Condition?

First degree relatives are 3 to 6 times more likely to suffer from the condition and over 50 percent of affected individuals report having at least one immediate relative with the condition.

Studies suggest when children experience RLS (early onset) it is more likely due to genetics as opposed to onset later in life (after the age of 45). Several gene variations have been studied as possible contributors to RLS, including the following genomic regions: BTBD9, MAP2K5, MEIS1, PTPRD, SKOR1 and TOX3.

Risk allele BTBD9 is associated with RLS and decreased peripheral iron stores – a well-defined environmental factor in which the risk of RLS is about 9 times greater than the general populations.

A change in the BTBD9 gene is present in about 75% of patients who have RLS but also present in about 65% of patients who don’t have RLS…

The difference? Environmental factors.

It’s the environmental triggers in combination with the right genes that trigger Restless Leg Syndrome.

Genetics alone rarely tell the whole story (and that holds true for each of the autoimmune conditions we’ve covered).

Triggers For Restless Leg Syndrome

Caffeine – Caffeine, most commonly found in coffee, tea, chocolate, and soda may aggravate the symptoms of RLS. For many, caffeine activates excitatory neurotransmitters and has an arousal effect on the central nervous system. Ultimately, it’s effects promotes motor activity and inhibits proper control of fine motor movements, worsening the symptoms of RLS.

Iron Deficiency – The most consistent finding and the strongest environmental risk factor associated with RLS is iron insufficiency. Studies suggest that restless leg syndrome is related to a deficiency of iron in certain parts of the brain despite normal levels in the blood. (See information on testing iron in the diagnosis section.)

Vitamin D Deficiency – One of the most common theories about the cause of RLS is impaired dopamine signaling, and vitamin D is now being researched for its role in this process. Several studies support the hypothesis that a deficiency of Vitamin D correlates with more frequent and more severe symptoms of RLS.

Diet – Vitamin B12 is a critical part of a healthy nervous system, helping to maintain and protect the myelin sheath around the nerves. Researchers are led to believe it could play a role in the onset and treatment of RLS, due to its central role in our nervous system and brain.

A study published in the Journal of Postgraduate Medicine found both iron and vitamin B12 deficiencies to be common and treatable cause of RLS.

The best dietary sources of Vitamin B12 come from beef liver, grass-fed beef and eggs. But in order to absorb Vitamin B12, we must have adequate stomach acid levels and a healthy gut.

(For more information on how to test your stomach acid, read this post.

Stress – Chronic stress can alter cortisol production and lead to nighttime cortisol release, which researchers have found to be correlated with RLS. Stress levels can also decrease dopamine in the brain – a neurotransmitter necessary for smooth muscle activity and movement. When dopamine is decreased in the brain, it may cause movement problems seen in Parkinson’s disease and RLS.

Pregnancy – The prevalence of RLS during pregnancy is two to three times higher than in the normal population. Hormonal changes and iron status are the two main factors that may contribute to RLS during pregnancy.

Researchers have discovered another piece to the puzzle in the onset of RLS – systemic inflammation.

Systemic Inflammation – The Cause Of Restless Leg Syndrome?

What if the cause of those frustrating leg twitches is something you can’t see or touch… and is rarely a diagnosis you’d receive at the doctor’s office?

We’re talking about systemic inflammation (inflammation relating to the whole body).

54 diseases, syndromes and conditions have been reported to cause and/or exacerbate RLS – all interconnected by inflammation.

The fact that 89% of RLS-associated conditions are associated with inflammation and/or immune changes have led researchers to develop 2 possible theories in the RLS – Inflammation connection:

Systemic inflammation can contribute to an iron deficiency in the brain:

Inflammation can lead to the production of IL-6, an inflammatory cytokine which can stimulate hepcidin production.

Hepcidin is the main hormone involved in the regulation of iron and increased levels can lead to decreased serum iron levels. The result? Decreased availability of iron to the brain.

Systemic inflammation can trigger autoimmune disorders associated with RLS.

RLS is associated with Multiple Sclerosis, Rheumatoid Arthritis, Sjögrens syndrome, Scleroderma, Celiac disease and Crohn’s disease – all autoimmune diseases plagued by systemic inflammation.

RLS is present in up to one third of MS cases and is also common in those with Crohn’s disease – a disease associated with iron deficiency, inflammation, and bacterial overgrowth. One study of 272 Crohn’s disease patients found 30% were affected by RLS.

The bottom line is this – we have to address the factors in our life that cause inflammation and the best place to start is a damaged gut.

A Leaky Gut – The Missing Link In Restless Leg Syndrome?

You might wonder what the gut has to do with that uncomfortable feeling in your legs.

A damaged or leaky gut is a breeding ground for inflammation – the very inflammation that can lead to RLS.

A leaky gut allows conditions like SIBO (small intestine bacterial overgrowth), and irritable bowel syndrome (IBS) to wreak havoc on the body and contribute to things like RLS.

One study found 69% of RLS patients had SIBO while 28% also suffered from IBS symptoms (i. e. gas, cramping, bloating, and changes in bowel habits).

SIBO can lead to systemic inflammation and autoimmune changes (which can result in the nerves being attacked in RLS) and SIBO induced inflammation can increase hepcidin (the main hormone responsible for regulating iron).

No matter which way we look at it, inflammation is the common denominator.

So, how do we stop the inflammation that can lead to Restless Leg Syndrome?

Considering the overwhelming amount of research on the topic of systemic inflammation and a leaky gut, your gut is too important to be ignored.

However, a large majority of the medical community has yet to accept the role of the gut in the fight against RLS.

The Medical Approach To Treating Restless Leg Syndrome

Dopaminergic agents are often the first line of treatment in RLS. These drugs work to increase dopamine in the brain and include Requip, levodopa, and Neupro to name a few.

Known for their short-term effectiveness, they come with a long-term effects.

Augmentation is the most common side effect of dopaminergic drugs and occurs when the symptoms of RLS become more severe, happen earlier in the day, and spread to other parts of the body (i.e arms).

It’s estimated that over 80% of patients receiving levodopa for RLS develop augmentation.

With augmentation, the brain sees the extra dopamine (via medication) as a signal to decrease its natural production. The result? Patients become increasingly dependent on the drugs for relief.

Compulsive behavior is also a common side effect.

A study including 100 people with RLS (all were treated with dopaminergic agents) revealed well over 50% engaged in some type of compulsive behavior (ie. pathological gambling and compulsive eating habits).

After reading this, you may be wondering if there is a better way to treat RLS than the use of these dangerous medications.

The Leaky Gut – Autoimmune Connection

If you’ve been keeping up with the latest information in natural health, you already know it’s nearly impossible to ignore a leaky gut as part of the cause and solution to autoimmune conditions like RLS.

Alessio Fasano, M.D. has been on the forefront of recent autoimmune disease research and published a paper titled “Leaky Gut and Autoimmune Diseases.”

His findings present the idea that in order for an autoimmune disease to develop, 3 conditions must all exist together:

1. A genetic predisposition to autoimmunity (i.e. BTBD9 gene in RLS)
2. An exposure to the environmental trigger (i.e. Iron Deficiency)
3. Increased intestinal permeability (a.k.a. Leaky Gut Syndrome)

For those with Restless Leg Syndrome, healing the gut means getting to the root cause so you can stop chasing your symptoms.

Healing a leaky gut is one factor that’s in our control and it can be done step-by-step with the right plan.

How To Turn Off Autoimmune Disease

Overcoming Restless Leg Syndrome requires a multifaceted approach to heal the gut and decrease inflammation – and that is exactly what we’re here to help you do.

Hippocrates, the famous Greek physician, stated “all disease begins in the gut,” and some 2,000 years later Fasano and many other leading experts agree.

Ancient and current wisdom both suggest that powerful healing must begin in the gut.

We’ve hosted a webinar called, “How to Turn Off Your Autoimmunity and Restore a Healthy Immune System.”

It’s completely free, and we walk you through how to address the health of your gut so that your immune system can stop attacking itself.

The topic of autoimmunity is complicated and the amount of information out there can be downright overwhelming. That’s why we’ve done the work for you and are grateful to support you on this journey.

– Jordan

P.S. – What is holding you back from healing? Let us know in the comments below

The post How To Overcome Restless Leg Syndrome Naturally appeared first on Healthy Gut Company.

My stomach was cramping and churning.

I was racking my brain – “What did I eat that I shouldn’t have??”

I just wanted to know what I had eaten wrong so I could NEVER MAKE THAT MISTAKE AGAIN!

But no matter how carefully I logged my food journal, no matter how many questions I asked – even when I gave up eating out altogether and prepared 100% of my own food – I was still having symptoms.

Does this happen to you too?

Here’s Why You’re Still Having Symptoms

Let me save you the hours of over analyzing every bite you put in your mouth…

It’s not the food.

I wanna be clear here – of course your diet is important. But if you’re eating “right” for you and you’re still having symptoms…

It’s not the food… it’s stress.

I didn’t get “glutened.” I was stressed out – about my job, my bills, my parents, my relationship, my health, my kids, the tires on my car, etc.

And that stress presented itself as real, horrible, stuck-in-the-bathroom symptoms.

Stress has thousands of effects on the body – and if you’re already prone to digestion issues (like us) – you’re more than likely feeling that stress in your gut.

Bloating, cramping, diarrhea, constipation, gas, heartburn… it’s all related to stress!

How Stress Affects Gut Health

We all know anecdotally how acute stress can impact gut health:

• If you’re nervous before a big test or first date you get “butterflies in your stomach.”
• The stress of a break up or the death of a loved one can make you lose (or increase) your appetite.
• And the night before you start a new job? It’s pretty common to get diarrhea…

But the way chronic stress affects the gut is less widely understood.

Chronic stress is the toll leaving a modern life places on us – it’s everything from work to your commute to watching the nightly news. Even the MOST privileged people in the world live with chronic stress.

(And if you’re just regular people the stress toll can be even bigger.)

What does this constant stress do to your body?

This 2014 study demonstrated that stress had a “marked impact on intestinal sensitivity, motility, secretion and permeability, and the underlying mechanism has a close correlation with mucosal immune activation, alterations in central nervous system, peripheral neurons and gastrointestinal microbiota.”

What does that mean? Basically that exposure to stress causes an increase in things like leaky gut and IBS.

The scientists who completed this study came to this conclusion: “IBS is a stress-sensitive disorder, therefore, the treatment of IBS should focus on managing stress and stress-induced responses.”

Why I Didn’t Feel Relieved (At First)

When I finally realized that the symptoms that just wouldn’t “clear up” or the unexpected “flares” weren’t being caused by what I was eating, I was pretty upset.

My diet, I knew how to control. Stress – that felt like it was totally out of my hands.

But that actually isn’t true.

No, I can’t just get rid of my kids, or quit paying my bills, or stop missing my parents.

We can’t get rid of stress. But here’s what I’ve learned: we can learn how to manage stress and work through it.

There are actually a lot of ways to ”manage stress” – and finding what works for you is just as individual as diet.

That’s why, even if you’ve tried lots of other stress management therapies or techniques, I want you to keep reading.

(Even if you’ve tried exercise, therapy, taking bubble baths, meditation, yoga, counseling, and you feel like nothing makes a difference.)

I felt that way too – until I found something that has totally changed my stress management – and frankly, my entire life.

How I Learned To Deal With Stress

I started tapping.

Tapping, most commonly known as EFT or Emotional Freedom Technique, is a type of energy work that combines eastern medicine and modern psychology.

It works by combining the ancient practices of acupressure with Western psychological techniques. It is extremely effective with both physical issues (digestive problems, back pain, headaches, etc) and emotional issues.

It’s also what has allowed me to “conquer” stress and get to the healthiest and happiest I’ve ever been.

But what’s really amazing is that unlike traditional acupressure or psychotherapy… you can learn to do tapping on your own, at home, really quickly.

It’s completely safe, easy, and free.

You don’t need weekly appointments or to shell out a lot of time, energy, or money. In fact, you can learn the basics of the technique in as quick as a few minutes – and start practicing immediately.

How Does Tapping Work?

There’s nothing “magical” about tapping (even though it can feel that way).

EFT (tapping) was first developed about 20 years ago by clinical psychologists like Dr. David Feinstein and Dr. Dawson Church.

They found that by combining some of the psychological processes they used with tapping on meridian points in the body – the same point acupuncturists press on – their clients were having more pronounced results than with either method alone.

Doctors and clients alike have been having anecdotal (AKA personal) results with tapping for the last 20 years – but until fairly recently there wasn’t research that could explain WHY tapping worked so well.

But 2 new powerful studies have demonstrated how tapping works (and it isn’t “woo-woo” or mystical.)

The first study was conducted by researchers at Harvard Medical School and focused on what tapping does to the body, physically. It found that by stimulating meridian points on the body – such as by tapping them – activity in a part of the brain called the amygdala was reduced.

The amygdala is like the body’s alarm system – it is responsible for controlling the stress response that includes an increase in the “stress hormone” cortisol. The stress response is what causes physical symptoms of stress, including those digestive symptoms I was talking about earlier. If activity in the amygdala is reduced, the stress response and symptoms caused by it are reduced (or even eliminated) too.

The second study looked at how tapping or EFT impacted cortisol levels in the body. Volunteers received an hour of EFT and had their cortisol levels measured before and after.

The results were kind of crazy (in a good way). The average reduction in cortisol of those who received EFT for just one hour was 24%.

Some people had as much as a 50% reduction in cortisol levels in just one hour.

(And they compared these results to people who got an hour of traditional talk therapy and a group of people who received no treatment – neither had any significant reduction in cortisol levels.)

These 2 studies are now opening doors for even more research into how and why tapping works. (It’s not just placebo effect!)

Who Can Benefit From Tapping?

I want to make something clear – there is no magic cure-all for anything in life.

Tapping can’t replace eating a gut-healthy diet, exercising, mindfulness, life-saving medications, or even traditional therapy.

But what I do know is that tapping is something that everyone can add to their “health toolkit.”

What I’ve seen tapping help with:

• Chronic, daily stress
• PTSD
• Emotional trauma
• Clearing limiting beliefs
• Overcoming autoimmune disease
• Relationship issues
• Anxiety and depression
• ADD/ADHD
• Chronic pain (even from old injuries)
• Chronic diseases like fibromyalgia
• Willpower and motivation
• Food issues like binging and cravings
• Weight management
• Digestion issues
• And many others…

Like I said before, tapping is easy to learn and it’s free. There’s no reason not to at least try it. You might feel a little silly at first – but the results speak for themselves.

(And did I mention kids can practice tapping, too? It is used in schools all over the world.)

Want To Learn More About Tapping?

I practice tapping regularly, but I won’t pretend I’m an expert (or should be the one teaching you how to do it).

If you want to learn from a pro, watch this video.

I actually learned about tapping a few years ago during one of the first Tapping World Summits.

And now it’s time for the 10th Tapping World Summit (and you can watch for free online).

At the TWS, you can learn exactly HOW to tap from the developers of EFT and other experts in the practice.

If you’re serious about living your best life and managing stress for good, there is no better way to learn about EFT than at the Tapping World Summit.

Watch a quick video explaining the basics of tapping and register for the FREE 10th annual Tapping World Summit here.

Tapping has been a transformative tool for me – I hope you’ll at least take the time to learn more about it and see if it can support you, as well.

– Jordan

P.S. Have you tried tapping? Leave a comment and tell us about your experiences with EFT.

The post How Tapping Transformed My Health appeared first on Healthy Gut Company.

Whether you’re following SCD, AIP, GAPS, or just a healthy gut diet, you should be doing one thing: making and drinking bone broth regularly.

Bone broth helps heal leaky gut by restoring the mucosal lining of the intestines. It’s a potent source of glutamine and other essential amino acids. It can help with everything from gut pain, to joint pain, to skin health.

The traditional way to make bone broth is “low and slow.” You start by combining plenty of high-quality bones with water on your stove or in your slow cooker, and then you wait… and wait… and wait a little longer.

24 to 36 hours later, you (finally) have delicious bone broth (plus a hot kitchen with a very particular odor!)

For the past 7 or 8 years, this is what I’ve been doing just about every week. (I drink a mug of bone broth nearly every day). The only time I got a break was when I bought high-quality packaged broth like Kettle & Fire.

The New Bone Broth Tool That Is Blowing My Mind

Some of you are gonna laugh when I tell you what I recently bought that is totally blowing my mind. (A lot of you already know about or own this tool, which is great!)

But other people still may not have heard about it, or may be on the fence about it.

I hope this convinces you.

It’s an Instant Pot.

Basically, the Instant Pot is just a pressure cooker (like what my mom had way back when, but never, ever used).

The Instant Pot is really easy and safe to use – since I bought it on Black Friday, I’ve been using it to cook meats (even from frozen), make quick soups and stews, and of course, make bone broth!

I’m a single dad who works full time. I’m busy. But putting real, nutritious food on the table for my kids is a big priority for me. And the Instant Pot is making it so much easier for me lately.

(On a side note, another thing I love about it is that you can cook meat from frozen in just a few minutes. If you buy grass-fed meats frozen or in bulk (like I do from Butcher Box) it makes dinner that much easier – no defrosting.)

If you’re following a real food diet, an Instant Pot is a kitchen must-have.

Today, I want to share with you not just my recipe for chicken bone broth in the Instant Pot but the actual method I follow all week to make it happen, easily.

How To Make Instant Pot Chicken Bone Broth

You can make bone broth with any kind of bones, but I want to share the one I make most often – chicken bone broth.

I’ve made making fresh bone broth in the Instant Pot part of my weekly routine. Just like I wouldn’t skip taking my garbage out or packing my kid’s lunches, I don’t miss making my broth. Here’s how…

Step 1: The Bones

Now that we’re making bone broth in the Instant Pot, we always have a whole roast chicken one night per week. (Make sure you’re sourcing high-quality, free-range meat. Especially when you’re making bone broth, this is really important).

Logistically, this usually means eating an early Sunday-evening roast chicken dinner with my family. After dinner, I throw everything in the pot and start it. Then, I do the kids’ bedtime routines and my own Sunday-evening stuff. When the timer goes off on the Instant Pot, I strain and package it up, clean up the kitchen, and I’m ready to start the week.

After we eat, the bones go one of two places: into a bag in the freezer (if I’m going to make broth later in the week) or straight into the Instant Pot. Along with the bones goes anything else we didn’t eat (like the gizzards, neck, skin, cartilage etc.). Any extra meat goes into the fridge to eat in the next few days.

Sometimes I add in chicken feet if I have them (you can get these from your butcher).

If your bones are frozen, you don’t need to thaw them – just put them in the Instant Pot straight from the freezer.

Step 2: The Extras

You can make great-tasting bone broth with just bones, water, and a little salt. But I usually like to add a few other things. These are some common extras I throw in the Instant Pot:

• Onions
• Carrots
• Leeks
• Celery
• Mushrooms
• Garlic
• Herbs (fresh or dried rosemary, thyme, sage, bay leaves, etc.)
• High-quality natural salt and pepper

Just about any kitchen scraps you’d normally put in the composter can go in the bone broth instead – onion skins, carrot peels, mushroom stems, celery and carrot tops and ends, and herbs that are about to go bad. I save these up in the freezer all week specifically for making bone broth.

These all go in the Instant Pot, too – frozen or thawed, it doesn’t matter – right on top of the bones.

You can use as much or as little as you want. (That’s the great thing about bone broth – it always comes out a little different, but it never comes out bad!)

I also always add 1 tablespoon of apple cider vinegar (this helps the bones break down) and at least 1 teaspoon of sea salt. You can always add more salt to taste later – and adjust how much you add at the beginning as you perfect your method over time.

Step 3: Add The Water

To recap, here’s what you should have in your Instant Pot so far:

• Bones, skin, and extras from 1 cooked chicken
• Any veggies you have on hand to add in
• Garlic, herbs, and spices (if you want!)
• At least 1 teaspoon sea salt
• 1 tablespoon apple cider vinegar

Once all that is in the pot, add fresh, cold, filtered water to just cover everything. You don’t want to fill the pot more than ? full or an inch below the maximum fill line. This is really important – more water isn’t better. Don’t overfill the pot.

Step 4: Turn On Your Instant Pot

Some people say you only need 30 minutes to make bone broth in the Instant Pot. But in my opinion, a really short cooking time like 30 minutes makes more of a chicken broth than a true rich, meaty, thick, might-even-gel-in-the-fridge bone broth.

The more time you give the pot to work, the better your broth will turn out. With that in mind, I like to cook my broth for 2 hours. This means I like to have 3 hours dedicated to making my bone broth, start to finished-and-packaged-in-the-freezer.

Once I’ve got all the ingredients in my Instant Pot and I’ve added the water, I close the lid and select the “Soup” setting, and then manually increase the time to the max amount allowed – 119 minutes. You can also set it manually to pressure cook at “High Pressure” and then increase the time to 120 minutes.

After the time is up, I usually allow the pressure in the Instant Pot to release naturally (on its own) – but you CAN use the quick release pressure valve if you prefer or are in a hurry. It takes about 20 minutes for the pressure to release on its own.

Step 5: Strain and Store

Straining your bone broth is really important, and while it’s my least favorite step, if I try and skimp on doing it the right way, I always regret it.

First, though, let’s talk about the “fat cap.” Skimming the fat off the top of your bone broth is a totally personal choice.

If you’re just getting started on a gut-healing diet and you still have diarrhea or trouble digesting fat, though, you may want to skim at least some of the fat to start.

There are a few different ways you can skim the fat:

• Use a spoon to skim the fat off the top of the hot broth before you strain and package it
• Use a glass “gravy separator” like this with hot broth as you strain
• Don’t skim the fat off, but package the soup as-is and then remove the solidified “fat cap” after refrigeration

Once you’ve decided what to do about the fat, it’s time to strain the soup. If you’re removing the fat by skimming with a spoon, do that before this.

Using either a fine mesh strainer or a regular metal (not plastic) colander lined with cheesecloth, strain the broth. I usually strain into a big glass pitcher (make sure it is heat-safe, like this one). Having the broth in a pitcher makes it easy to portion into mason jars.

I push on the bones and veggies in the strainer with the back of a big spoon to try and extract all the broth.

If you want to reuse your bones, you can separate them out now and freeze them again. Some say that chicken bones can be reused up to 3 times. Personally, I don’t reuse my bones – so I don’t save them. I like to make broth with fresh bones every week (it has a stronger flavor and more nutrients).

If you’re using a glass gravy separator, strain the broth directly into the separator (you might have to do this in 2 or 3 batches).

Once your broth has been strained, give it a stir and make sure there are no bone fragments or other scum in the broth. If needed, strain again with the cheesecloth.

If you’re going to consume your broth within 7 days, you can store it in the fridge. In this case, I’ll just keep my broth in the pitcher, covered – or in a big mason jar with the lid on. You can also portion into individual mason jars if you want to be able to take it on the go.

If you’re freezing your bone broth, store it in glass jars like this. Make sure you leave at least an inch of space at the top of the jars so they don’t explode when you freeze them! I use these reusable jars and plastic lids – but I make sure my broth never touches the lids.

By the time I’m done straining and packaging my broth, it is usually cool enough to go straight into the freezer or fridge – but if yours is still very hot, allow it to cool for 1 to 2 hours on the counter.

Instant Pot Bone Broth FAQs

Here are some of the questions I asked myself when I first started making bone broth and get asked by others:

What if my bone broth doesn’t gel?
The collagen in the bones is what makes bone broth turn into a semi-solid gel when cooled. If your bone broth isn’t gelling, it just means the ratio of collagen to water isn’t quite high enough. But actually, that is OK – your broth is still full of powerful nutrients. If you really want your broth to gel, you may need to use more bones or add in some more collagen-rich parts, like a few chicken feet.

Can I use other bones or a mixture of bones?
Absolutely! You can use chicken, turkey, duck, lamb, pork, and beef bones – and I’m sure a few others I forgot to mention here. If you’re using raw bones, I recommend roasting them in the oven at about 425? until they are golden brown. This helps deepen the flavor of the broth.

How can I use my bone broth?
I drink it straight out of a mug, use it in cooking, to moisten leftovers, as a base for soups and stews, to make rice, and just about anywhere else I’d use water in cooking.

This Is Why We Call It A “Lifestyle”

There’s a reason Steve and I call it the “SCD Lifestyle.” Getting and keeping a healthy gut isn’t just a 60-day project – it’s a commitment to making health-supporting choices for the rest of your life.

If you’re in it for the long haul, having tools that make a gut-healthy lifestyle easier are really priceless – and the Instant Pot is definitely one of those for me.

I hope this tutorial has helped you understand not just how to make bone broth in an Instant Pot – but how to integrate habits that make it an easy part of your routine.

– Jordan

P.S. Do you have tips for me? Other Instant Pot recipe suggestions? More questions? Please leave us a comment below. We can’t wait to hear from you.

Easy Instant Pot Chicken Bone Broth

Time: ~3 hours (30 minutes hands-on)

Ingredients:

• Carcass from one cooked ~4 pound chicken (bones, skin, cartilage, neck, gizzards, etc.), extra bones or chicken feet optional
• Veggie scraps (optional, to taste)
• Garlic cloves, herbs, and spices (optional, to taste)
• 1 tablespoon apple cider vinegar
• 1 teaspoon natural sea salt (more to taste)
• Water

Instructions:

1. Place chicken carcass, veggies (if using), and herbs, garlic, or spices (if using) in Instant Pot
2. Add apple cider vinegar and salt
3. Cover with water to no more than ? Instant Pot capacity or 1 inch below the maximum fill line
4. Set Instant Pot to “Soup” and increase time to 119 minutes (maximum time)
5. After time has elapsed, allow pressure to release naturally (~20 minutes)
6. Skim fat (optional), strain, and store

Will keep for up to 7 days refrigerated. For use beyond 7 days, freeze.

The post How To Make Chicken Bone Broth In The Instant Pot appeared first on Healthy Gut Company.

I’ll never forget the frustration I felt when I thought I had found the answer to my health struggles – whether it was finding out I had Celiac and starting a gluten-free diet, or being diagnosed with a parasite and starting treatment – only to have my health fall apart again.

It wasn’t because I didn’t want to get better. It wasn’t because I wasn’t trying hard enough.

The real issue is that gut health can be incredibly complicated. And SIBO (small intestine bacterial overgrowth) may be one of THE most complex gut conditions out there.

If you have SIBO, but you’re not getting better, I have something for you today.

Meet Brie Wieselman – she is a dear friend of mine and an absolute expert on SIBO and gut health.

Brie is one of our recommended practitioners and someone I would trust my own health with.

She’s been generous enough to share this powerful blog post answering one of the questions we get all the time: “Why isn’t my SIBO clearing up?”

[Enter Brie]

When Cara came to see me, she had just fired her 6th doctor.

She had struggled with painful bloating, constipation, and hemorrhoids for the last 10 years. Figuring out what to eat felt like trying to find her way out of a maze with her ever-increasing food reactions.

Being 26 years old with chronic acne and yeast infections didn’t make her eager to get out there and date, despite wishing she had a partner. But the worst part was the debilitating depression and panic attacks that got worse each time her digestive symptoms flared.

Her last practitioner had given her a Lactulose breath test to check for Small Intestine Bacterial Overgrowth (SIBO), and it had come back positive – with very high levels of both hydrogen and methane.

A SIBO diagnosis made sense to Cara – she knew that her symptoms had first appeared after several years of taking antibiotics for teenage acne, and had snowballed after a bad bout of food poisoning.

She was overwhelmed with relief to finally have a diagnosis and a treatment plan.

Cara started the supplement protocol her practitioner recommended right away. At first, she felt better. But by the time the protocol was done, her symptoms were just as bad as before starting.

That’s when Cara came to see me.

She was feeling the way so many of my clients with SIBO do: doubtful that she ever would get better.

Do You Relate To This SIBO Story?

When you learned that you had SIBO, you probably felt a mixed sense of frustration and relief.

Relief, because all of your symptoms finally made sense. Frustration, because you’d heard how difficult treating SIBO could be. Diet changes… herbs… antibiotics… prokinetics… it is a lot to learn about, put into action, and manage!

You started a low FODMAP diet. Maybe you even found a practitioner, and they started you on a protocol of herbs and supplements.

Taking action helped you to feel empowered and you even start to feel better!

Your symptoms were improving, and may even have resolved. This was the best you’ve felt in ages! But then, the symptoms gradually return, and you feel like you’re back to square one, defeated.

You (and Cara) did everything “right.” You took the supplements, followed the diet… so why aren’t you healing from SIBO?

When You’re Doing Everything Right, But Not Healing from SIBO

I’ve spent the last several years working one-on-one with clients who have stubborn SIBO. I’ve learned that if you’re doing things “right” but not getting better, it’s likely one of these reasons:

# 1: You’re Not Treating For Long Enough

There is no one-size-fits-all treatment time for SIBO. The most important factor for deciding how long you should treat is what levels of hydrogen and methane gases were found on your lactulose breath test, prior to the 120-minute mark. (This is why sample collection is timed!) Standard protocols have a treatment length of 2 – 4 weeks. This can be effective in some cases, but more severe SIBO may require 8 – 12 weeks of continuous antimicrobial treatment to fully resolve.

#2: You’re Using The Wrong Herbal Treatment

A quick Google search will produce dozens of natural protocols that have been used to treat SIBO. But, it is important to know the type of SIBO you have (methane or hydrogen dominant, hydrogen sulfide, or mixed type), in order to treat it properly with herbs. This is why testing and proper interpretation is imperative. Using the proper dosage of each supplement is also critical to success, and this information is not always listed online.

#3: You’re Not Looking At All The Options (Rx Meds)

At this point, it is well known that prescription drugs, and especially antibiotics, may contribute to causing or worsening digestive symptoms, and other medical conditions, including SIBO. Understandably, you may be reluctant to use them.

However, it is important to know that everything is a toxin, taken in the right dose. Even water can be toxic if you drink too much of it at once.

Rifaximin is the most common prescription drug used to treat SIBO. It is an antibiotic with several unique properties. It is not absorbed into systemic circulation – it stays inside the intestines. This means that you cannot use Rifaximin to treat an ear infection; it would never get to the inner ear. Rifaximin is largely inactive by the time it makes it through the small intestine and into the colon. (This also means that it doesn’t upset the beneficial flora in the large intestine, leaving our good bacteria intact.)

To put it another way, Rifaximin is not associated with many of the negative side effects a normal antibiotic can cause. Dr Mark Pimentel, associate professor of medicine at Cedars-Sinai Medical Center, and a leading researcher in the area of IBS and SIBO diagnosis and treatment, says that he sees Rifaximin be effective in at least 70% of patients who have SIBO.

It certainly is not a magic bullet, but it may be worth a second look, especially if you have been leery of antibiotics in general. It could be a valuable treatment option.

#4: You’re Not Using Probiotics

You may have been told NOT to take probiotics while you’re treating for SIBO. If you’ve taken probiotics in the past, you may have even felt that they made your symptoms worse. (Especially true of d-lactate forming strains like acidophilus, which can actually aggravate pre-existing SIBO in certain people.) But some strains of probiotics are shown to be more effective at treating SIBO than prescription antibiotics! Stick to soil based organisms, spore based probiotics, or Bifidus strains to be safe.

#5: You’re Not Testing For Co-Infections

Many people with SIBO either haven’t had their stool tested for parasites and yeast, or have used panels that weren’t good enough to detect them. If you have one or more parasites and are living with yeast in your GI tract, you will generally not get a full response to your SIBO treatments. You will need to have these properly tested and treated to assist in the clearing of your SIBO.

#6: You’re Not Considering SIFO (Small Intestine Fungal Overgrowth)

SIFO (or small intestine fungal overgrowth) is commonly caused by Candida albicans or similar yeast/fungal species. A common scenario is to have a mixed pattern of Candida or other fungal overgrowth alongside of SIBO. It is possible to have identical symptoms while having one or the other, or a mixed overgrowth. While there is some overlap, fungal/yeast overgrowth tends to respond to different herbs, supplements, and prescriptions than are used to treat bacterial conditions. Since yeast feeds on sugars, using a high-glycemic elemental diet to treat SIBO will almost always worsen the yeast/fungal overgrowth aspect. Sometimes a more broad spectrum treatment is called for to treat the bacteria and yeasts that are causing symptoms to persist.

#7: You’re Following The Right Diet At The Wrong Time

In many people with SIBO, a low-FODMAP diet can definitely be a helpful way to manage symptoms. But eating low-FODMAP, or even just too low-carb, while treating the condition with antimicrobial agents can actually be counterproductive!

Studies show that using Rifaximin plus Partially Hydrolyzed Guar Gum (PHGG) is more effective at clearing SIBO than Rifaximin used alone. PHGG is a prebiotic, which means that it feeds bacteria. You would think that it would worsen SIBO by feeding the bacteria in the small intestine. But, the fact is that if you do not feed the bacteria or yeast while treating it, the organisms will go into “spore form” or dig deep into tissues where they cannot be treated properly. Feeding the bacteria causes them to reproduce. If you “feed the bacteria” while simultaneously using an agent that targets bacteria that are in their replicative phase, you’ll kill the bacteria off in much higher numbers.

In this way, prebiotics often improve the outcome of the treatment. Feeding the bacteria (either with a prebiotic like PHGG, or by including small quantities of better tolerated FODMAP foods) can be a good idea while taking herbs or prescriptions to treat SIBO.

#8: You’re Not Looking For Structural Issues

Why do some people get SIBO and others don’t? There are lots of reasons, but a big (and often ignored one) is anatomical differences in their intestines. Structural concerns are not the most common cause of SIBO, but they do exist. And you can’t tell if you have them by looking at the results of SIBO Breath Testing.

It is important to consider this as a potential contributing factor when a case of SIBO will not resolve after several attempts. Changes in the intestine, like strictures, a blind-loop resulting from a GI tract surgery, or problems with the ileocecal valve provide an ideal environment for bacterial colonization and overgrowth.

#9: You Think Clearing SIBO Is Just “Killing The Bad Guys”

This is the most common reason behind stubborn SIBO that just won’t go away. Many treatments for SIBO treat it like they would a parasite: they just want to kill the bad guys. But treatments that only consist of killing the overgrowth are incomplete and neglect to take in the body as a whole.

To unpack this a bit, we have to recognize that SIBO isn’t an infection that we “pick up” from somewhere out in the world, but rather a situation that arises because the terrain of the gut has changed so that it has become a place where bacteria are now able to thrive.

While our GI tract is designed to house trillions of beneficial bacteria in the large intestine, the small intestine is supposed to be relatively sterile. This balance is kept by several body functions. If one of them is not working properly, it can lead to changes in the terrain that will allow SIBO to develop.

Any of these issues can be either root causes of SIBO or unaddressed factors that are preventing you from long-term healing, even when you kill the bad guys:

Insufficient digestive secretions (bile, stomach acid, and pancreatic enzymes). Pancreatic enzyme insufficiency and inadequate stomach acid or bile production all set the stage for less-digested proteins, carbohydrates, and fats moving from the stomach into the intestinal tract. This means less nutrition for you, but is also more fermentable matter for the bacteria to help them proliferate.

Dysfunction in the Migrating Motor Complex (MMC). The MMC is responsible for cleaning the small intestine, specifically between meals. It functions like a broom or conveyor belt, sweeping bacteria, undigested carbohydrates and fibers that might feed bacteria, out of the small intestine and into the colon where they belong. If the MMC isn’t functioning correctly, undigested particles stay in the small intestine, becoming more food for bacteria.

Re-establishing proper motility and MMC activity is critical to your recovery from SIBO, as well as for preventing it from recurring. There are many ways to encourage the proper pattern of gut motility. Using either an herbal or prescription prokinetic agent during or after SIBO treatment is standard. But many therapies (like abdominal massage, acupuncture, and neurological chiropractic) can enhance the benefits.

Weak vagal tone. The vagus nerve is the main controller of the MMC. When it becomes “weak” (from trauma or stress, commonly) the function of the MMC is compromised. Physiologic approaches (like probiotics, prokinetics, abdominal massage, pelvic floor therapy, biofeedback, acupuncture, gargling, or chanting) are often helpful in restoring vagal tone.

But sometimes it is more important to find ways to gently face into the underlying mind-body issue that may be perpetuating the infection. Therapy, hypnosis, MBSR (mindfulness based stress reduction) and other approaches that address trauma and support the mind-body connection can prove to be indispensable in these situations. Oftentimes, the experience of having SIBO can provide an opportunity for deeper exploration of what is living in our hearts, minds, and spirit that is unresolved.

HPA-Axis Dysregulation (aka Adrenal Fatigue). Dysregulation of the HPA-Axis leads to imbalanced stress-hormone levels (especially cortisol). Having cortisol levels that are chronically either too high or too low can lead to reduced levels of immune secretions in the gut. Dysregulated cortisol can alter digestive secretions, compounding any infection. It can also slow down repair of the tissues that make up our stomach and intestinal lining, leading to leaky gut. It is important not to jump into treating HPA dysregulation without testing, as symptoms can be confusing and overlap.

Compromised immune system. A major cause of SIBO is digestive immunity that is compromised. Almost 90% of your total body immunity is located in the GI tract. Anything that suppresses or alters this immune activity can leave you more vulnerable to fostering bacterial growth where it shouldn’t be — in your small intestine!

Sympathetic dominance (constant state of “fight or flight”). If you are constantly in “fight or flight,” your gut is at a disadvantage. Chronic stress can stimulate the sympathetic branch of the nervous system (like having your foot constantly on the gas pedal), and suppress the parasympathetic branch (which is like the brakes).

We need both sympathetic and parasympathetic activity, in balance. The job of the sympathetic branch is to make sure you have the energy to get to a safe place. It prioritizes immediate survival and puts long-term building projects on hold.

Sympathetic dominance is known to slow motility; digesting the nutrients you’ll need tomorrow simply isn’t a priority if you’re running to save your butt, NOW! It also shuts down digestive secretions, and suppresses immune activity, while up-regulating inflammatory compounds. Not a good look when trying to maintain a well-functioning gut with a healthy microbiome!

Excess sympathetic nervous system activity will also suppress the parasympathetic branch of the nervous system. This side is the “feeding and breeding” side that promotes digestive and absorptive function and allows for repair and maintenance of the cells that form the mucous membrane of the gut lining.

Digestive-focused hypnosis, Heart-rate variability training, acupuncture, and meditation techniques, such as Mindfulness Based Stress Reduction, are a great way to give input to the nervous system and retrain it to kick off its shoes and relax a little.

Healing SIBO Is Complicated

Even if you know the experiences you have had that triggered your SIBO, the factors allowing it to persist are really the perfect storm. Optimizing the environment of the intestines, clearing out co-infections, personalizing your diet, enhancing motility, and promoting a healthy microbiome are all critical steps to fully resolving SIBO, for good!

Most of the above issues just require specific testing or some detailed detective work to diagnose. Addressing these underlying issues can make or break the success of your treatment.

If this article resonates with you and you need more help to get rid of SIBO for good, please contact my office to set up a FREE 15-minute consultation.

[Enter Jordan]

Many thanks to Brie for sharing her expertise on SIBO with us.

Healing SIBO is really complex – and it’s much easier with the guidance of a true pro like Brie.

If you’re ready to get the kind of one-on-one, targeted healing only a skilled practitioner can provide, find out how you can work with Brie here.

– Jordan

P.S. Did you enjoy this guest post from one of our recommended practitioners? What else would you like our recommended practitioners to write about?

The post 9 Reasons Your SIBO Isn’t Clearing appeared first on Healthy Gut Company.

(Especially after 2+ months of holiday indulgences.)

Whether it be a juice fast or 3-day spa retreat, the idea of doing something, anything, to get back to a “blank slate” is incredibly appealing – whether you’re struggling with health issues or have just gained a few unwanted pounds.

But do you really need to cleanse or detox your body?

The answer is – as usual – it depends.

Your Body Cleans Itself

Here’s what the lady selling you the 12-day juice fast cleanse might not have told you – our body actually cleans and detoxifies itself (no juice needed).

All of our organs are involved in the cleansing and detoxifying process, but there are some that are especially important:

The Liver: Our liver is one of our largest organs (it weighs about 2 pounds!) and is the most important detox organ. The liver has many important functions – it regulates blood composition, filters toxins out of the blood, processes the nutrients in the food we eat, and manufactures cholesterol and other important enzymes and proteins.

The Kidneys: Our kidneys work day in and day out to filter our blood and produce urine. This process helps keep our blood composition stable and electrolyte levels balanced.

The Lymphatic System: Our lymphatic system is a series of tubes that drains lymph fluid and circulates it through the bloodstream. The lymphatic system serves several purposes – it also drains interstitial fluid and transports white blood cells, among other roles.

But, The World Is Pretty Dirty

In a perfect world, our body’s natural detox processes would be completely adequate.

Unfortunately, we live in a very polluted world where most of us are exposed to hundreds of chemicals and toxins every day, from…

• Conventional produce and factory farmed meats
• Cosmetics
• Prescription drugs
• Processed foods
• Air and water pollution

(Not to mention the additional burden chronic stress places on all of us.)

So, even though our body is created to detox itself, because our world is so polluted, at times we can over tax our natural detox systems. Fortunately, there are things we can do to help support our body in detox.

3 Ways You Can Support Your Body In Detox

#1: Reduce Exposure To Pollutants

This one is the most obvious, but also the most important. While we can’t completely eliminate pollutants and toxins from our lives, there are easy steps we can take to reduce our exposure.

You don’t need to be perfect (trying to will only drive you crazy!). Start by swapping out the things you use the most or can most easily change. These are some of the real things I and our team do to limit exposure to pollutants:

• Replace conventional meat with grass-fed, organic meat from local farmers, US Wellness Meats or Butcher Box.
• Choose local, organic produce (consider a CSA in your area). If you can’t go 100% organic, focus on foods from the EWG’s Dirty Dozen.
• Swap out your most-used cosmetics for natural versions. (We switched to AnnMarie Gianni for skincare.)
• Replace harsh cleaning products in your home for homemade solutions with essential oils or probiotic cleansers.
• Pay attention to the air quality in your city. Don’t exercise outdoors when the air quality is poor.
• Get a water filter for your countertop, shower, or whole house.
• Get a high-quality indoor air filter.

#2: Sweat More

Changing what you put in your body is most important, but helping your body get waste out is the next best way to support detox.

Sweating is one way our body detoxes. When your toxin load is too large for your kidneys and liver to handle alone, getting a good sweat can help. This study demonstrated that arsenic, lead and other heavy metals can be excreted through sweat.

If you have access, sitting in a sauna is one of the best ways to work up a sweat. If you don’t, that doesn’t mean you can’t get sweaty – a hard workout (if you can tolerate it), a walk in the sun, or even a hot bath can all be effective ways to get sweaty, too.

If you’re getting sweaty, be certain you’re also re-hydrating properly. Here are 3 hydration drinks to try post-sweat.

#3: Keep Regular

If you’re not pooping regularly, you’re not detoxing properly – no matter how clean your diet or lifestyle is. If poop is backing up, you’re at increased risk for toxic megacolon, diverticulitis, impacted colon, and anal fissures. Plus, it means toxins and waste are literally just sitting in your body.

So, what is “regular?” You should be going at LEAST once per day (up to after every meal is normal, too). When you do go, it should be quick and effortless – and you should have a #4 on the Bristol Stool chart every time.

If you’re not there yet, here are a few recommendations:

• Get a Squatty Potty to put your body in the right alignment for easy evacuation (this really works!)
• Make some dietary changes
• Avoid habit-forming laxatives (even natural ones)

If you’re still not pooping regularly, get more help here.

Step Away From The Juice

It’s not as flashy as a detox kit or juice fast, but these are the real ways you can support your body in detoxing.

Pair these 3 techniques with a healthy, customized-for-you diet and you shouldn’t need any other types of cleanses or detoxes.

In health,

Steve

P.S. What other practices do you use to support detoxification? I’d love to know what works for you.

The post 3 Ways To Support Your Body’s Natural Detox Process appeared first on Healthy Gut Company.

It’s the reason those with Ulcerative Colitis are twice as likely to suffer from depression and what makes stress one of the top triggers for a flare.

For so many with Ulcerative Colitis, this connection results in a vicious cycle that often resembles something like this:

Stressful event –> UC Flare –> Depression/anxiety –> Flare becomes worse –>
Increased depression/anxiety –> Inability to perform daily tasks and manage flare

And if you’re thinking these mental and physical symptoms have to be treated separately, we have good news for you.

The microbiome in the gut has just as much to do with depression as it does the painful cramps and diarrhea that come with UC.

Read on, as we dive into all the details of Ulcerative Colitis and walk you through how to overcome the mental and physical symptoms of this disabling condition (without medication or surgery).

What Is Ulcerative Colitis?

Ulcerative Colitis (UC) is a chronic inflammatory bowel disease (IBD) distinguished by inflammation in the large intestine (rectum and colon). Inflammation appears in a continuous pattern on the innermost lining of the digestive tract known as the mucosa.

There are 4 different types of UC (each named for the exact location of the inflammation):

1. Ulcerative proctitis – rectum (most common)
2. Proctosigmoiditis – rectum and sigmoid colon
3. Left-sided colitis – left-sided colitis is when inflammation is in the left side of the colon
4. Pancolitis – entire colon

Symptoms of Ulcerative Colitis typically develop slowly over time.

In the active phase, symptoms include:

• Diarrhea, often with blood or pus
• Abdominal pain and cramping
• Ulcers (these form in places where inflammation has killed the cells lining the colon)
• Weight loss (due to pain when eating and absorption issues)
• Rectal pain
• Fatigue and fevers
• Eye pain, skin rashes and joint pain (less common)

Nearly 3 million Americans suffer from Inflammatory Bowel Disease and over 900,000 of those have Ulcerative Colitis. UC affects everyone differently and can range from mild symptoms all the way to a life-threatening state.

Ulcerative Colitis can appear at any age, but often peaks between the ages of 15 and 30. Early detection is most optimal for the long-term management of this chronic, debilitating condition.

How Is Ulcerative Colitis Diagnosed?

A series of tests and tools are used to rule out other conditions and confirm a UC diagnosis. The most common tests are:

Colonoscopy or Sigmoidoscopy – A thin, flexible tube with a camera attached is inserted into the anus to detect any inflammation, ulcers or bleeding in the colon and rectum. A small sample of tissue (biopsy) may also be taken during the exam for laboratory analysis.

CT Scan – This test is used to determine if any complications are present and may also reveal how much of the colon is inflamed.

Blood Tests – Blood tests are used to check for adequate iron levels, as iron deficiency is a common complication of Ulcerative Colitis (due to the amount of blood lost with chronic diarrhea).

Stool Sample – A stool sample can help rule out bacterial or parasitic infections, as well as detect white blood cells (WBC). A high WBC count indicates inflammation somewhere in the body and can be a sign of Ulcerative Colitis.

Leukocyte Scintigraphy (WBC Scan) – White blood cells are attracted to sites of inflammation and this test can help determine where they gather. WBC’s are taken from a sample and are tagged with a harmless amount of radioactive substance. The blood is injected back into the body and a special camera is used to see where the radioactive white blood cells travel.

Is Ulcerative Colitis a Genetic Disease?

Nearly 15% of those with Ulcerative Colitis have a first degree relative who also suffers from the condition. In identical twins, the rate of UC is about 16%, whereas in non-identical twins that number drops to 4%.

The exact genes are yet to be determined, but the following highlights some of the newest research on genetics and Ulcerative Colitis:

• A total of 163 at-risk genes/loci have been identified in UC. A large study of 29,838 IBD patients (16,902 with Crohn’s and 12,597 with UC) recently identified three new loci in association with inflammatory bowel disease: NOD2, MHC, and MST1 3p21.
• IL-13 is the main interleukin responsible for the inflammation and chronic symptoms of UC. It causes epithelial barrier damage, reduces the speed of mucosal repair, and contributes to alterations of the tight junctions in the gut. The addition of IL-13 to cell cultures increases the flux of large molecules such as mannitol and lactulose and also affects the speed of mucosal repair by 30%.
• IL-10 is an anti-inflammatory cytokine which has a positive effect on UC. It inhibits the production of certain players (i.e TNF-?) that cause inflammation and the inactivation of IL-10 was shown to cause chronic ileocolitis (a specific type of UC) in mice, indicating a protective role within the mucosal layer.

So, what does this all mean?

Genetics certainly play a role when it comes to UC, but genetics alone aren’t enough to explain why IBD has jumped from 2 million people in 1999 to over the 3 million mark we’re seeing today.

Triggers for Ulcerative Colitis

Environmental factors are a BIG reason IBD is on the rise, as they can turn on the genes for Ulcerative Colitis in genetically susceptible individuals.

The most common environmental triggers of Ulcerative Colitis are:

Vitamin D Deficiency – Most popular for its role in bone health, vitamin D is rapidly gaining recognition for its role in chronic disease. This study of 504 IBD patients found that lower vitamin D levels were associated with a modest increase in disease activity. Improvement in the severity of intestinal inflammation was noted within 2 weeks of supplementing with Vitamin D.

Nonsteroidal Anti-Inflammatory Drugs (NSAIDS) – This study shows how NSAIDs affect the gut flora, which we now know to be extremely important when it comes to our general health. Another study demonstrated high doses, prolonged duration, and frequent use of NSAIDs were associated with an increased risk of UC.

Antibiotics – Antibiotics alter the gut microbiome and can interfere with the body’s ability to handle diverse bacteria. One study shows antibiotic use within the first year of life was more common among pediatric IBD cases. A similar analysis among adult IBD subjects revealed that individuals receiving 3 rounds of antibiotics 2 or more years prior to diagnosis had greater odds of suffering with IBD.

Viral and Bacterial Infections – Previous gastrointestinal infections (e.g., Salmonella spp, Shigella spp and Campylobacter spp) double the risk of developing UC. This study shows that out of the 918 UC patients tested, 21 (2.3%) were found to be positive for Campylobacter spp and those hospitalized for the infection had worse clinical outcomes (antibiotics are typically used to treat gut infections in hospitals).

For more information on stool testing, please read this post on why you should get stool testing done.

Stress – Many studies suggest that mood disorders and long-term psychological stress can trigger relapses in those who suffer from UC. Anecdotal evidence also concludes that stress is one of the top causes of a flare, most likely due to the effect stress has on the gut and the immune system.

Each of these triggers is tied to the gut in one way or another. Why? Read on, as we dive into why the gut is so important for managing Ulcerative Colitis.

Is My Immune System Attacking My Gut?

Over 70% of the immune system lies in the gut, which means the immune system is only as strong as the gut is healthy.

The mucosa is known as the “gut immune system” and serves as first line of defense against pathogens. The mucosal layer provides separation between the body and the gut, working to keep undesirable luminal (interior of the digestive tract) contents at bay as well as tolerate friendly bacteria.

A breakdown of the mucosal barrier, due to factors like stress or an inflammatory diet, allows contact between the intestinal tissue and bacteria, which can trigger a misdirected immune response against harmless antigens.

And the battle of autoimmunity begins…

This abnormal immune response is mediated by different cytokines – small cell-signaling protein molecules, which provoke inflammation. As the immune system continuously responds to the wrong signals, these cytokines help create chronic inflammation. Experts agree, they are directly responsible for damage to the mucosa.

The Result? Symptoms of Ulcerative Colitis.

And if this cycle isn’t interrupted, the inflammation becomes worse and further complications can surface.

Complications of Ulcerative Colitis

Complications of UC are classified as either local (affecting the intestines only) or systemic (affecting other organs of the body) and are most common with severe, long-standing inflammation:

Malnutrition – An estimated 62% of patients with UC experience malnutrition, which is likely due to less food intake, loss of fluids as a result of diarrhea, and the inability to absorb nutrients. The most common deficiencies include the micronutrients calcium, selenium, zinc, and magnesium and vitamins B12, A, D and K.

Autoimmune Comorbidities – Experts have shown that once one autoimmune disease develops, a person is at a much greater risk of developing additional conditions (including more autoimmune diseases). One study, which included 950 IBD patients (580 with CD and 370 with UC), found that 113 (31%) of the UC patients had one or more of the following: arthritis, ankylosing spondylitis, and psoriasis. Not only that, research shows that the risk of developing additional autoimmune conditions increases with one of the most common treatment methods for Ulcerative Colitis: antibiotics.

Mental and Emotional Symptoms – Researchers have linked the TLR2 protein (found in the gut flora) to the production of serotonin. Serotonin is a neurotransmitter that delivers messages to the brain and is known as one of the “feel good” hormones. An imbalance of bacterial flora (dysbiosis) can alter serotonin levels and contribute to depression and anxiety in those with Ulcerative Colitis.

Intestinal Perforation – Chronic inflammation and ulcers can weaken the mucosal wall and eventually rupture it. A perforated or ruptured colon can cause a life-threatening infection called peritonitis and warrants emergency surgery.

Colon Cancer – Patients with UC have an increased risk of developing colorectal cancer – an estimated 2% risk after 10 years, 8% after 20 years and 18% after 30 years of disease. The p53 gene may play a key role, as serum p53 antibodies were detectable in 9.3% of patients with UC.

Medical Treatment for Ulcerative Colitis

Anti-inflammatory drugs are often the first step in the medical treatment of Ulcerative Colitis, with the type, dose and duration all dependent on the severity of the condition. The most common anti-inflammatory medications are Asacol HD and mesalamine.

Corticosteroids, such as prednisone and hydrocortisone, work to reduce longstanding inflammation in severe cases. They are not suitable for long-term use due to side effects, such as diabetes, weight gain, osteoporosis, and many more.

And if patients don’t respond to these medications, immunosuppressants are typically the next option. They work to suppress the body’s immune response and the most common immunosuppressants are Humira and Remicade.

Antibiotics, pain relievers, iron supplements, and anti-diarrheal medications may also be recommended to help manage the symptoms of Ulcerative Colitis. In up to one-third of people with UC, surgery is performed and the most common procedure is an ileostomy.

If we consider the fact that most people with UC are diagnosed between the ages of 15 and 30 years old, this means relying on prescription drugs for nearly a lifetime…

How do these medications affect our long-term health?
Do they address the emotional symptoms?
Do medications address the root cause of autoimmunity?

Among all the questions, here’s what we DO know – healing the gut is a powerful thing and it can’t be overlooked when it comes to UC (and our overall health in general).

Can Probiotics Prevent Flares in Ulcerative Colitis?

It’s a well-known fact that probiotics promote healthy bacteria in the gut and work to strengthen the immune system. These popular gut health supplements are also proving to be effective in preventing flares in UC.

Ulcerative Colitis is a disorder where aggressive luminal bacteria attack the mucosa causing inflammation. Probiotics, on the other hand, can help alter the existing bacterial environment to promote less aggressive and more anti-inflammatory bacteria.

Experts also agree that any therapy or treatment that works at the level of the mucosa should be considered, since Ulcerative Colitis is a mucosal disease.

New Research on Probiotics and Ulcerative Colitis:

Escherichia coli Nissle is a non-pathogenic strain of E. coli that rivals some of the top medications for the treatment of UC. In a number of large clinical trials, researchers compared it to the medical drug mesalamine and was found to be just as effective for both inducing and maintaining remission over a 1-year period.

VSL#3 is another potent probiotic that has shown to be effective for those with UC. It has a combination of the following strains: Bifidobacterium breve, B. longum, B. infantis, Lactobacillus acidophilus, L. plantarum, L. paracasei, L. bulgaricus, and Streptococcus thermophilus. This study of 32 UC patients showed 77% of the patients went into remission after VSL#3 was administered for 6 weeks. *Consult a physician before using this medical food grade supplement.

With that said, perhaps the most powerful of all evidence for the effectiveness of probiotics is anecdotal. Ulcerative Colitis sufferers who address the gut (i.e diet, lifestyle, probiotics) report less symptoms overall and a decrease in the severity of existing symptoms.

And researchers continue to uncover what’s possible when we start to heal UC by addressing gut health.

The Leaky Gut – Autoimmune Connection

If you’ve been keeping up with our autoimmune series articles, you already know it’s nearly impossible to ignore a leaky gut as part of the cause and solution to autoimmunity.

Alessio Fasano, M.D. has been on the forefront of recent autoimmune disease research and published a paper titled “Leaky Gut and Autoimmune Diseases.”

His findings present the idea that in order for an autoimmune disease to develop, 3 conditions must all exist together:

1. A genetic predisposition to autoimmunity (i.e. NOD2 gene in UC)
2. An exposure to the environmental trigger (i.e. stress)
3. Increased intestinal permeability (a.k.a. Leaky Gut Syndrome)

For those with Ulcerative Colitis, healing the gut means so much more than just physical healing – it means overcoming the mental and emotional symptoms as well.

Healing a leaky gut is one factor that’s in our control and it can be done step-by-step with the right plan.

How to Turn Off Autoimmune Disease

Maintaining remission requires getting to the root of the issue, and that is exactly what we’re here to help you do.

Hippocrates, the famous Greek physician, stated “all disease begins in the gut,” and some 2,000 years later Fasano and many other leading experts agree.

Ancient and current wisdom both suggest that powerful healing must begin in the gut.

We’ve hosted a free webinar called, “How to Turn Off Your Autoimmunity and Restore a Healthy Immune System.”

It’s completely free, and we walk you through how to address the health of your gut so that your immune system can stop attacking itself.

The topic of autoimmunity is complicated and the amount of information out there can be downright overwhelming. That’s why we’ve done the work for you and are grateful to support you on this journey.

– Jordan

P.S. – What is holding you back from healing? Let us know in the comments below

The post How To Treat And Prevent Ulcerative Colitis Flares Naturally appeared first on Healthy Gut Company.

If you’ve ever been sick, you know the greatest gift you could ever receive would be to get healthy again.

And while we can’t wrap wellness up and put a bow on it, we were inspired this year to give everyone we love the gift of health – so we’re doing it by giving them the things that have helped us get healthy ourselves.

Don’t worry – we’re not suggesting you give out squatty potties or bottles of Betaine HCL – these are legitimately awesome gifts that anyone would be happy to receive. These are the things we love and use every day – and the things we’re giving to our friends and family this holiday.

Annmarie Skin Care
Did you know anti-aging skin care is the least-returned gift for both men and women? If you want to give a gift that no one returns, try Annmarie Gianni Skin Care – this is the line we use and love (and buy for our moms, sisters, and girlfriends). All the products are all natural and toxin-free – plus they really work. They have beautiful gift sets that are just right for anyone you want to pamper.

Colima Sea Salt
This Aztec Sea Salt is unique enough to please even a gourmand who has tried Himalayan pink, sel gris from France, and Hawaiian red salt. We promise Colima salt will become their new favorite. But if you’ve got someone on your list who lives off bland food, try introducing them to this incredible salt this holiday season. It livens up everything, even frozen veggies, like nothing else.

Rocky Mountain Essential Oils + Diffuser
Essential oils have gotten really popular in the last year for good reason – they’re like candles that don’t drip or smoke, plus they clear the air and boost your immune system. But the quality of oils and diffuser you use matter, which is why we love Rocky Mountain Oils. All their oils are quality and purity tested – and they aren’t an MLM company, so you buy directly with no middle man. This year, they’re debuting a new line of certified organic oils, too.

Danielle Walker’s Celebrations
Following a leaky gut diet doesn’t mean you should be excluded from the holidays. Until pretty recently, though, your 2 choices were to abstain or indulge in foods that made you feel bad. Chefs like Danielle Walker have changed all of that. Her holiday recipes are easy to follow, incredibly delicious, and perfect for a healthy gut.

ButcherBox Grass-Fed Meat Subscription
Jordan and I are passionate about eating only the highest quality meat. We firmly believe that meat and animal products are imperative parts of a healthy gut diet – but only when it is humanely-raised, free of added hormones and antibiotics, and fed a natural diet. That’s why we love gifting a subscription to ButcherBox – it’s a subscription service that sends you high-quality meat whenever you need it.

Lavender-Scented Bath Soak
Salt baths are my favorite way to relax. Most bath salts and bombs contain harmful dyes, fragrances, and perfumes that can aggravate sensitive skin and lungs. This all-natural soak smells great and is free of parabens, sulfates, and more. It is the antidote to neon-colored candy-cane-shaped bath bombs you’ll see at every store.

Travel Hammock
A travel hammock is one of Jordan’s must-haves. We know that relaxation and stress management are important for healing and nothing says “relaxing” quite like a nap in a hammock. This hammock is the best way to relax anywhere – it is easy to hang and even easier to take a nap in. This hammock includes straps to suspend the portable hammock from poles or trees, too.

Dry Farm Wines Subscription
Here is a holiday indulgence your friends and family can enjoy without feeling bad the next day – unlike most holiday treats! Most wine sold in the U.S. is high in sugar, alcohol, preservatives and additives that all add up to feeling bad. Dry Farm Wines are different – they are all carefully selected and lab-tested to be low in sugar, alcohol, sulfites, and mold and free of preservatives and additives. The result is wine you can trust to indulge in. Buy your best friend a subscription and let them enjoy a variety of white and red wine over the next month. Or, order a box for yourself and give individual bottles as a thoughtful host gift.

Paleovalley Grass-Fed Beef Sticks
This is our favorite healthy gut snack. Most packaged snacks (even paleo-approved ones) are chock-full of sugar in the form of dried fruit. These Grass-Fed Beef Sticks have ZERO grams of sugar and are gluten, soy, and added nitrate and nitrite free. Most importantly though, these sticks are full of flavor and have a satisfying snap when you bite into them.

Mason Jar Fermentation Lids
We love making our own sauerkraut, kimchi, pickled onions, carrots and more – and the secret is that home fermentation is really fun (plus you get probiotic-packed veggies at the end!). Introduce your friends and family to the world of fermenting with these mason jar fermentation lids – they fit on jars you already own and take the 2 biggest hassles out of fermenting: burping the jars and potential mold growth.

Kettle & Fire Bone Broth
If you know the benefits of bone broth, but still haven’t made it part of your diet, it’s likely for one reason: making broth is time-consuming. Kettle & Fire’s bone broth is rich in nutrients and prepared how you would make it at home. The result? It tastes as good (dare we say better) than homemade broth. This is the right gift for anyone who is strapped for time and energy in the kitchen, but needs all the gut-healing, health-promoting goodness bone broth provides.

Dr. Cowan’s Garden Vegetable Powders
Dr Cowan’s veggie powders make getting in 6-8 servings of vegetables a day easier – especially during the holidays. The vegetables are harvested from hand-dug gardens at peak flavor, dehydrated on low heat, ground into powders and transferred into beautiful, reusable Miron violet-glass jars. One teaspoon is the equivalent of an average portion of freshly cooked vegetables and the jars can be stored for 3-5 months. Unlike other greens powders, these are savory, not sweet, and can be used like spices on rice, veggies, eggs, soup, salad, or anything else.

Four Sigmatic Mushroom Hot Cacao
We thought it couldn’t get better than Four Sigmatic’s mushroom coffee… but then we tried their new Mushroom Hot Cacao. Mushrooms have long been used for their benefits for immunity, energy, and longevity – all especially important during the cold winter months!

They have one hot cacao blend with reishi to help you relax and a pick-me-up version with cordyceps. Try the hot cacao for the holidays or any of their other mushroom coffee or teas as an unexpected but appreciated gift. (And use the code SCDFANS to save 10%.)

Airbiotics Probiotic Cleansers
Airbiotics is just about the only commercial product we trust to get our house and hands just clean enough. It uses beneficial probiotics to penetrate biofilms and banish bad bacteria without wiping out beneficial bacteria that keep you and your family safe. Plus, it’s safe for people, pets, and all surfaces – so you can use it without thinking twice. And if you think cleaning products are a lame gift, imagine if someone gave you the gift of not getting sick this flu season? Pick up an extra hand sanitizer for yourself!

Manduka Pro Yoga Mat
You can get a just-OK yoga mat for $20 anywhere (I guarantee you have at least one of these floating around). But once you’ve tried a premium mat? You can’t go back. Whether they’re a yogi, a meditator, a pilates fanatic, or do just about anything else on the ground, they will swoon over this Manduka Yoga Mat. It’s thicker, wider, and heavier than a normal mat – which means you won’t slip or step off the mat, and it won’t wear out after just a few classes, either.

Countertop Herb Garden
In an ideal world, we’d all have backyard gardens we could harvest fresh herbs from. If you’re buying a gift for someone in the real world? Get them this cute 3-pot countertop herb garden. It includes everything they need to start growing their 3 favorite herbs – 3 pots with a drip tray, seeds, instructions – even the soil is included! Just a few weeks after Christmas they can be harvesting their first herbs.

Pedram Shojai’s The Art of Stopping Time
It’s hard to believe 2017 is already winding down – the older we get, the faster time seems to go by. If you’re experiencing the same thing, pick up this book (and another copy to gift). In The Art of Stopping Time, our friend and mentor Dr. Pedram Shojai explains how we can slow down time and get more energy and focus for the things we truly care about through the practice of Gongs. Learning to practice Gongs can help you build new habits, break old ones, reduce stress, and increase gratitude. This is a must-read book we keep on hand as a go-to gift (much better than another box of store-bought cookies).

We hope this list gives you inspiration for healthy gifts for everyone on your list this year!

Happy Holidays!

– Steve

P.S. What gifts are you giving (or hoping to receive) this year? Leave a comment and let us know.

The post The Ultimate Healthy Gut Holiday Gift Guide appeared first on Healthy Gut Company.

The physical complications of Crohn’s disease alone are enough to make it one of the most disabling digestive diseases.

But there’s also the mental and emotional piece that allows Crohn’s to completely destroy lives.

Anxiety, depression, the inability to have a social life or travel… the list goes on.

Those with Crohn’s disease are 2 times more likely to suffer from anxiety. And that number is rising.

But here’s the thing – you don’t have to pull your hair out trying to treat the mental and physical symptoms separately.

Our microbiome has just as much to do with our emotional state as it does with the gas, cramping and bloating that come along with Crohn’s.

Read on, as we dive into all the details of Crohn’s disease and walk you through how to overcome this disabling condition (without medication or surgery).

What Is Crohn’s Disease?

Crohn’s disease (CD) is classified as an inflammatory bowel disease (IBD) and is characterized by inflammation that can appear anywhere along the digestive tract. Most commonly, the inflammation is seen in the distal part of the small intestine (ileum) and the colon.

There are 5 types of Crohn’s, each named based on the exact location of the inflammation: Ileocolitis, Gastroduodenal, Jejunoileitis, Crohn’s Colitis and Ileitis.

Crohn’s disease affects everyone differently, as it depends on where the inflammation is and how severe it is. The disease can change quickly – going from active to a state of remission and back again at any given time.

Those with active Crohn’s will likely experience:

• Diarrhea and loose stools
• Blood in the stool
• Gas, cramping and bloating
• Fever
• Fatigue
• Nausea and vomiting
• Reduced appetite and/or weight loss

Nearly 3 million Americans suffer from inflammatory bowel disease and over 700,000 of those have Crohn’s disease. The typical age of diagnosis is between the ages of 15 and 30.

Diagnosing Crohn’s Disease

The following tools are used to confirm a clinical diagnosis:

• Physical Exam and Health History – These are standard initial procedures used to gather information on the frequency and severity of diarrhea, whether there is a family history of IBD, pain and tenderness in the abdomen area (which may signal changes to the spleen and liver), and if a fever is present.
• Stool Tests – A stool test can help rule out other possible causes of your symptoms, such as bacterial or parasitic infections. The stool can also be examined for anti-Saccharomyces cerevisiae antibody (ASCA), a known biomarker of CD.
• Barium X-Ray – This technique includes ingesting barium fluid, a white substance which will show up on an x-ray film. As the fluid flows through the intestines, the doctor can see where the inflammation is as well as how severe it is. This test also allows for the detection of fistulas, defined by narrowing of the intestinal canal and ulcers.
• Colonoscopy – A colonoscopy is the most important tool in diagnosing Crohn’s disease. This common procedure allows the large intestine to be viewed directly and can provide the most accurate amount of information about the colon, such as the presence of inflammation, ulcers or bleeding.
• Biopsy – A biopsy is a procedure in which a small sample of tissue from the gut is viewed under a microscope. The tissue is then examined for microscopic changes related to Crohn’s disease, such as thickened submucosa, transmural inflammation (across the entire tissue) and ulcerating fissures.

Complications Associated with Crohn’s Disease

The deep-rooted inflammation of Crohn’s disease is likely to blame for the physical complications of CD. The most common complications are:

Abscess – Chronic inflammation leads to scar tissue, making it difficult for food and waste to pass through the digestive tract. An inflamed mass of tissue is formed as the body attempts to keep any infections from spreading.

Fistulas – Abnormal connections formed between the intestines and other organs (i.e skin). Fistulas allow waste material to end up in places it shouldn’t be, leading to possible infections and more abscesses to contain the material.

Malnutrition – The ileum is where B12, other vitamins, bile salts and any left over nutrients are absorbed. Chronic inflammation of the ileum can impede the nutrient absorption process and since most develop Crohn’s disease in the ileum, malnutrition is common. Studies show that up to 85% of CD cases suffer from malnutrition, specifically Vitamin D and iron. Low stomach acid is also common in those with Crohn’s and can also contribute to malnutrition.

Strictures – A narrowing of the intestinal canal that can lead to a full blockage.

Anal fissures – A tear near the end of the anus, which is often very painful.

Colorectal Cancer – Long-term inflammation in the GI tract is thought to alter the tumor suppressor protein called p53, which limits its ability to suppress cancer cells. Polyps, a long history of CD, and a family history of colorectal cancer can increase the risk of colorectal cancer. Routine checkups and frequent colonoscopies are advised to stay on top of the risk of cancer.

Psychological Comorbidities – Not only are the complications physical, but mental as well. Abnormal anxiety levels are found in up to 40% of patients with IBD. Not only do depression, psychological stress and anxiety impede quality of life, but they can also trigger a relapse. Some physicians suggest that addressing the psychological symptoms of Crohn’s disease is just as important as treating the physical symptoms.

Researchers estimate 50% of people will experience complications 5 years post diagnosis, and by 10 years that number can jump to 70%. Those staggering statistics make it all the more important to figure out the cause of Crohn’s Disease.

What Causes Crohn’s Disease?

The exact cause of Crohn’s Disease is not yet fully understood. What we do know is CD is a complex autoimmune disease that results from the interaction between the immune system, genetics, gut bacteria, and the environment.

5 – 20% of affected individuals have a first degree relative with an inflammatory bowel disease. Genetic variations on chromosome 5 and chromosome 10 have also been detected, although more research is needed in this area.

Perhaps the most notable is the NOD2 gene, which is associated with an increased susceptibility to CD. Alterations to this gene are thought to decrease the ability of intestinal cells to respond to bacteria, which causes the immune system to mount an abnormal response to bacterial pathogens in the gut.

This abnormal immune response is what defines autoimmunity and eventually leads to the most classic sign of Crohn’s disease: chronic inflammation in the digestive tract.

If Crohn’s disease is the result of disturbed interaction between the immune system and gut bacteria in those with the right genes…

Why doesn’t everyone with the “right genes“ develop Crohn’s disease?

Contributing Factors to Crohn’s Disease

If you’re genetically susceptible to Crohn’s disease, the following factors can turn those genes on or off:

• Smoking – Smoking not only negatively affects those with Crohn’s disease, but it increases the risk of developing it as well. Those who smoke were more likely to experience relapses and need repeat surgeries, as compared to non-smokers.
• Diet/Leaky Gut – Poor dietary habits can lead to an imbalance of bacteria in the gut (dysbiosis), which can result in a damaged or leaky gut. Researchers have confirmed that increased intestinal permeability (leaky gut) can be detected before the onset of mucosal inflammation, which helps explain why some experts refer to IBD as an “impaired barrier disease.”
• Antibiotics – Antibiotics are known to alter the gut microbiome and can interfere with the body’s ability to handle diverse bacteria. One study of 587 Crohn’s sufferers showed that antibiotic use occurred in 71% of those cases 2-5 years before the diagnosis was confirmed.
• Stress – In the 1950s, IBD was classified as a psychosomatic disorder because of it’s strong association to mood, stress, and other psychiatric factors. Recent studies show prolonged, chronic stress can depress the immune system and increase inflammation in the body. Anecdotal evidence also reports stress to be one of the main causes of a relapse.
• Location – Studies show that minimal sunlight exposure (northern climate) is associated with a higher incidence of Crohn’s disease.

Bacterial and Fungal Infections – Fuel for Crohn’s Disease?

Trillions of bacteria live in the gut, and in a perfect world they all remain in balance (symbiosis). A balanced gut is a healthy gut – inflammation and disease are kept at bay.

But when this balance is disturbed (dysbiosis), due to things like poor diet and antibiotics, bacteria and fungi are given the opportunity to take over and wreak havoc on the body.

Researchers have discovered the following fungi and bacteria play a role in CD:

• Candida tropicalis – This is a fungus which is part of our natural mycobiome, or fungal family. In a recent one-of-a-kind study, this fungus was positively correlated with Crohn’s disease and identified as a possible trigger for Crohn’s disease. Researchers also found C. tropicalis to be correlated with the level of anti-Saccharomyces cerevisiae antibodies (as previously stated, a known CD biomarker).This newly detected fungus is part of a trio including the bacterium E. coli and Serratia marcescens. All three work together to form a biofilm, which can attach to the intestinal wall, initiate inflammation and ultimately contribute to the symptoms of Crohn’s disease.
• Mycobacterium avium paratuberculosis (MAP) – One of the biggest breakthroughs in Crohn’s disease research is the discovery of the MAP bacteria. Several studies were able to find a positive correlation between this bacteria and CD, and one in particular detected MAP in 46% of Crohn’s disease cases (as compared to 20% in the control group).MAP is extremely small and sometimes elusive to the immune system. It has the ability to shed it’s outer layer, making it difficult to fight. It’s also known to cause a chronic disease in cattle known as Johne’s (“Yo-knee’s”) disease and is easily transferred from cattle to humans via raw milk and contaminated/poorly prepared meat.

So what does this mean? It means that bacteria and fungi, if given the opportunity, can help trigger Crohn’s disease. Our job is to take away that opportunity.

Stool tests can help determine how balanced your gut is, while probiotics and a gut-friendly diet can help heal the gut (and ultimately turn off the autoimmune process involved in CD).

The Leaky Gut – Autoimmune Connection

If you’ve been keeping up with our autoimmune series articles, you already know it’s nearly impossible to ignore a leaky gut as part of the cause and solution to autoimmunity.

Alessio Fasano, M.D. has been on the forefront of recent autoimmune disease research and published a paper titled “Leaky Gut and Autoimmune Diseases.”

His findings present the idea that in order for an autoimmune condition to develop, 3 conditions must all exist together:

1. A genetic predisposition to autoimmunity (i.e. NOD2 gene)
2. An exposure to the environmental trigger (i.e. smoking)
3. Increased intestinal permeability (a.k.a. Leaky Gut Syndrome)

Another expert summarized the connection this way:

“Leaky gut syndrome is almost always associated with autoimmune disease. In fact, reversing symptoms of autoimmune disease depends on healing the lining of the gastrointestinal tract. Any other treatment is just symptom suppression.” – Dr. Jill Carnahan, MD

The good news? Healing a leaky gut is one factor that’s in our control and, beyond that, it can be done with the right plan.

Unfortunately, the large majority of mainstream medical doctors are stuck in a “symptom management” approach and are hesitant to accept the role the gut plays in autoimmunity.

Conventional Medicine for Crohn’s Disease

The main goal in conventional treatment for Crohn’s disease is to achieve a state of remission (where the disease is no longer active).

The most common treatments include:

Aminosalicylates or 5-ASAs – These are a specific type of anti-inflammatory drug that work to decrease inflammation in the digestive tract. Several studies show 5-ASA’s are effective in achieving remission, but not as effective for maintaining it.

Corticosteroids – Corticosteroids work to decrease acute inflammation and are often used when other treatments are not effective. Because of the long list of dangerous side effects, they’re often given in small doses for short periods of time.

Antibiotics – Antibiotics are used to address the complications of fistulas and abscesses, as well as reduce harmful intestinal bacteria that may play a role in activating CD. The most common antibiotics include Cipro and Flagyl. The role antibiotics play in altering gut bacteria, however, is clear and long-term use of antibiotics can often make things worse.

Surgery – Surgery is recommended when the medications are no longer effective and the risk of cancer is high. The most common types are a strictureplasty to widen the narrow areas, a small bowel resection to remove strictures, and a fistulotomy to address anal fistulas.

Do you notice a common theme here?

Each of the treatments above are effective (to some degree or another) when it comes to symptom management and short-term remission…..

But what about maintaining remission?

How to Turn Off Autoimmune Disease

Maintaining remission requires getting to the root of the issue, and that is exactly what we’re here to help you do.

Hippocrates, the famous Greek physician, stated “all disease begins in the gut,” and some 2,000 years later Fasano and many experts agree.

Ancient and current wisdom both suggest that powerful healing must begin in the gut.

We’ve hosted a free webinar called, “How to Turn Off Your Autoimmunity and Restore a Healthy Immune System.”

It’s completely free, and we walk you through how to address the health of your gut so that your immune system can stop attacking itself.

The topic of autoimmunity is complicated and the amount of information out there can be overwhelming. That’s why we’ve done the work for you and are grateful to support you on this journey.

– Steve

P.S. – Don’t worry if you can’t attend live, we’ll send you a free replay the next day.

P.S.S – What is holding you back from healing? Let us know in the comments below

The post How To Overcome Crohn’s Disease Naturally appeared first on Healthy Gut Company.

If you’ve ever found yourself in a desperate search for the nearest bathroom or wondered how you were going to make it through the next 15 minutes, you know just how awful diarrhea can be.

I once knew this feeling all too well… and millions of others are still experiencing it.

It wasn’t until I addressed the root causes of my diarrhea (Celiac disease and gut infections), that the diarrhea finally stopped.

In other words, finding the root cause is key. (And this is where conventional wisdom tends to fail.)

If you’re still searching for the answer… the fix… that one thing that will make the diarrhea stop, Microscopic Colitis (MC) is one possible root cause you shouldn’t overlook.

This on-the-rise condition has a strong correlation to PPIs and NSAIDs, and the most common symptoms are chronic diarrhea, cramping and bloating…

And with MC being detected twice as often as it was just a decade earlier, we urge you to educate yourself on this topic and ultimately rule it in or out.

You can do that here, as we dive into how MC is diagnosed, what triggers it, how the gut is connected and much more.

What Is Microscopic Colitis?

Microscopic Colitis is characterized by inflammation in the colon (large intestine) and rectum. The term “microscopic” is used because the inflammation is invisible to the naked eye.

Signs and symptoms of Microscopic Colitis include:

• Chronic, non-bloody diarrhea (4 bowel movements per day on average)
• Abdominal pain or cramps
• Bloating
• Weight loss
• Dehydration (due to water loss)

There are two types of Microscopic Colitis – collagenous (CC) and lymphocytic (LC).

Differences between the two types are minor – in collagenous colitis, there is a distinctive thickening of the tissue within the colon.

Both CC and LC are diagnosed and treated in the same way and many experts believe each form represents a different phase of the same disease process.

How Is Microscopic Colitis Diagnosed?

The inflammation associated with MC can only be viewed under a microscope, therefore a biopsy is required. Biopsy is simply the fancy word given to the process of examining body tissue under a microscope and is the main tool for detecting changes within the colon and rectal area.

A biopsy can be taken during a colonoscopy – a common procedure that utilizes a flexible tube and camera to capture images from inside the colon. These images can then be transferred onto a screen for your doctor to view.

It’s all too common for those with chronic diarrhea to automatically be diagnosed with IBS-D (Irritable Bowel Syndrome with Diarrhea). However, these effective examination procedures are changing that trend by ensuring the patient gets the right diagnosis.

Recent studies showed the incidence of MC more than doubled over that last decade with rates of 21 cases per 100,000 people per year. MC is most common in women over 40 and it’s estimated that 10-30% of patients investigated for chronic diarrhea will be diagnosed with Microscopic Colitis if biopsies are taken.

Triggers of Microscopic Colitis

The exact cause of Microscopic Colitis is not yet fully understood, but the following factors play a role:

• Non-steroidal anti-inflammatory drugs (NSAIDs) – Studies show these common pain relieving medications have a direct association with Microscopic Colitis. A group of patients with CC saw symptoms and tissue changes improve when they stopped taking NSAIDs, just as they saw symptoms return when the NSAIDS were taken again.
• Proton pump inhibitors (PPIs) – PPIs are frequently prescribed for symptoms of acid reflux or heartburn. Research shows this prescription drug is associated with an increased risk of Microscopic Colitis. Continuous use for 4-12 months posed a higher risk and using PPIs along with NSAIDS showed the strongest association.
• Bile Acid Malabsorption (BAM) – Bile is a fluid that helps digest fats and carry waste products out of the body. Bile acid malabsorption is the intestine’s inability to completely reabsorb these acids and therefore allow them to reach the colon and potentially cause diarrhea. One study showed 12 of 27 (44%) patients with collagenous colitis also had BAM.
• Smoking – Cigarette smoking is more prevalent compared to subjects without Microscopic Colitis and reports suggest that lung cancer is associated with the disease. Studies show smoking increases the number of watery stools and decreases the chances of remission.

Microscopic Colitis and the Autoimmune Connection

To date, no specific autoantibody had been confirmed but strong evidence exists for an autoimmune basis in both types of Microscopic Colitis.

Studies reveal approximately 30% of patients with MC are likely to suffer from other auto immune-based disorders such as Celiac disease (12.9%), thyroid disease (10.3%), Sjögren’s syndrome (3.4%) and Rheumatoid arthritis.

Among all autoimmune disorders, Celiac disease appears to have the strongest association, as patients with MC have a 50 to 70 fold increased risk of having Celiac disease as compared to the general population.

Familial studies show as many as 12% of patients with MC have a family history of Inflammatory Bowel Disease (IBD) – a common group of digestive disorders.

Variation in the metalloproteinase-9 gene (MMP-9) may be part of a complex genetic profile for collagenous colitis, but further studies are needed to confirm this connection. MC is strongly associated with the the HLA-DR3-DQ2 haplotype – also prevalent in those with Celiac Disease.

One study showed the HLA-DR3-DQ2 haplotype was more frequent in patients with MC (43.8%) as compared to the control group (18.1%).

We don’t know the degree in which genetics are involved, but we do know enough about autoimmunity to know that inflammation is the driving force behind the disease process.

What Causes Microscopic Inflammation?

If mucosal inflammation is the hallmark sign of MC, we have to ask ourselves the obvious question – what causes it?

Mucus membranes are areas of the body which produce mucus to help filter out inflammatory agents such as bacteria, viruses, and other invaders.

And while they’re designed to do just that, the process goes awry when the load is more than the membranes can handle.

So what allows these inflammatory agents to interact with the mucosal barrier of the large intestine and ultimately cause inflammation?

A Leaky Gut.

Normally, the gut acts as a protective barrier but when the gut is leaky, it allows foreign invaders (those same bacteria and viruses) to enter the bloodstream and wreak havoc along the way.

This havoc can result in a number of things, including allergies, skin issues, brain fog, autoimmunity and, you guessed it – Microscopic Colitis.

The Leaky Gut – Microscopic Colitis Connection

It’s no coincidence that some of the key players in the disease process of MC are also directly correlated with the gut – check out the following connections:

The PPI – Gut Connection: PPIs are drugs used to suppress stomach acid production and treat acid reflux. These drugs promote unhealthy changes in the gut by promoting an environment that favors the growth of opportunistic bacteria such as C. difficile. Proton pump inhibitors not only increase bacterial colonization but can also accelerate intestinal transit time (aka diarrhea).

The Gut – Hormone Connection: The sex hormone estrogen has epithelial barrier-enhancing properties which help promote a healthy gut. Progesterone, also a sex hormone, has been reported to suppress inflammatory responses in rats experimentally induced with colitis. The hormonal shift (a decrease in these hormones) seen at the time of menopause gives some insight as to why the prevalence of MC in women over 60 is so high.

The Gut – NSAID Connection – An estimated 30 million people rely upon NSAIDs (i.e. aspirin, Ibuprofen) every day for pain. Studies show these common pain relievers alter the intestinal barrier function and lead to increased intestinal permeability.

The Gut – Infection Connection – Several studies show a correlation between either the onset of Microscopic Colitis following a gut infection or improvement of symptoms with the initiation of antibiotics to get rid of the infection and in some cases, both. Clostridium difficile and Campylobacter species have been associated in Microscopic Colitis, although more research is needed to make a firm conclusion.

So what does this all mean?

It’s nearly impossible to ignore a leaky gut as part of the cause and solution to Microscopic Colitis. Unfortunately, the large majority of mainstream medical doctors are hesitant (to say the least) to accept the role it plays in the autoimmune process.

Medical Treatment Options – Do They Solve the Problem?

The primary goal of conventional medical treatments for MC is to address the widespread symptoms.

The key recommended treatment is glucocorticoid budesonide – a corticosteroid used to decrease levels of inflammatory cytokines and tumor necrosis factor (TNF).

Aside from the negative side effects that can result from the long-term use of corticosteroids, like hypertension, osteoporosis, and diabetes mellitus, we have to ask a very important question – does this medication solve the problem?

Although the primary response to budesonide is often a positive one, relapses occur in as many as 80% of patients when the treatment is stopped.

And relapses are typically a sign that the process is still there… still going on.

And that’s exactly why we’re so passionate about getting to the bottom of the issue in the first place – because the goal is remission not just symptom management.

Other medical recommendations such as avoiding NSAIDs, consuming a low fat and low fiber diet, and imodium result in the same issue – they don’t address the root cause.

And that’s exactly what we’re here to address today – the root cause of autoimmunity.

The Leaky Gut – Autoimmune Connection

The last thing those suffering from an autoimmune condition need is more work for the immune system…

Yet this is exactly what a leaky gut does.

Alessio Fasano, M.D. has been on the forefront of recent autoimmune disease research and published a paper titled “Leaky Gut and Autoimmune Diseases.”

His findings present the idea that in order for an autoimmune condition to develop, 3 conditions must all exist together:

1. A genetic predisposition to autoimmunity (i.e. possible MMP-9 gene)
2. An exposure to the environmental trigger (i.e. Chronic use of PPIs and NSAIDs)
3. Increased intestinal permeability (a.k.a. Leaky Gut Syndrome)

Another expert summarized the connection this way:

“Leaky gut syndrome is almost always associated with autoimmune disease. In fact, reversing symptoms of autoimmune disease depends on healing the lining of the gastrointestinal tract. Any other treatment is just symptom suppression.” – Dr. Jill Carnahan, MD

The good news? Healing a leaky gut is one factor that’s in our control and, beyond that, it can be done with the right plan.

How to Turn Off Autoimmune Disease

Hippocrates, the famous Greek physician, stated “all disease begins in the gut,” and some 2,000 years later Fasano and many experts agree.

Ancient and current wisdom both suggest that powerful healing must begin in the gut and we’re here to help you do just that – heal.

We’ve hosted a free webinar called, “How to Turn Off Your Autoimmunity and Restore a Healthy Immune System.”

It’s completely free, and we walk you through how to address the health of your gut so that your immune system can stop attacking itself.

The topic of autoimmunity is complicated and the amount of information out there can be overwhelming. That’s why we’ve done the work for you and are grateful to support you on this journey.

– Jordan

P.S. – What is holding you back from healing? Let us know in the comments below

The post Is The Root Cause Of Your IBS-D Microscopic Colitis? appeared first on Healthy Gut Company.

10 years ago, when Steve and I were starting on our health journey, we were really fortunate to meet a guy who was on the same journey as us, but a little farther down the path – Chris Kresser.

Over the past decade we’ve had the honor of working with Chris and watching as his passion for health has blossomed into a thriving practice that is helping people around the world get healthy and live happy.

Chris has a special talent for breaking down the difficult-to-understand – from the concept of functional medicine to complex chemical processes in the body – into layman’s terms. And even more importantly into actionable steps you can take right now to feel better.

In honor of his brand new book being released today – Unconventional Medicine: Join the Revolution to Reinvent Healthcare, Reverse Chronic Disease, and Create a Practice You Love, we’re sharing a special guest post from Chris himself.

In this post, Chris shares exactly what functional medicine is and how you can use it to get healthy.

[Enter Chris]

The State Of Conventional Medicine

Imagine a patient, Yolanda, who is struggling with digestive complaints such as diarrhea, abdominal pain, gas, and bloating. She visits her primary care physician, who diagnoses her with irritable bowel syndrome (IBS). Yolanda receives several medications for her condition: loperamide to stop the diarrhea; dicyclomine for the gas, bloating, and pain; and paroxetine (an antidepressant), which her doctor said can help to manage the symptoms of IBS.

Relieved to have a diagnosis and a plan of action, Yolanda heads home and searches for “IBS” on Google. She learns that IBS is not so much a diagnosis as it is a description of symptoms. Still, she’s glad to at least have some things that she can try to get relief, so she begins taking the medications her doctor prescribed.

The loperamide does stop the diarrhea, but now she has the opposite problem: constipation. She also develops dry mouth and dizziness, which Google tells her are common side effects of this medication. The dicyclomine does seem to help with the gas, bloating, and pain, but it gives her a headache. Yolanda wasn’t able to take paroxetine for long enough to determine whether it would help because she developed severe anxiety and sleep difficulties during the first week of taking it.

At this point, Yolanda feels frustrated because, although two of the drugs helped with her original symptoms, they caused side effects that are as bad (or worse, in the case of the antidepressant).

She returns to her doctor, who tells her that they can try a few other medications, including a different antidepressant, to see if they get a better result.

Intuitively, this doesn’t make sense to Yolanda. She doesn’t want to be stuck taking several medications for the rest of her life. But when she asks her doctor what is causing the IBS, and whether there’s anything else that can be done, her doctor shrugs and says that IBS isn’t well understood, and the best they can do is try to manage the symptoms.

A Different Approach: Functional Medicine

Yolanda decided that she’d do some of her own research on alternative treatment options. In that process, she came across Functional Medicine, an approach based on addressing the underlying cause of disease rather than just suppressing symptoms. That immediately made sense to Yolanda, so she scheduled an appointment with a local Functional Medicine doctor, whom we’ll call Dr. Liu.

Even before she set foot in Dr. Liu’s office, Yolanda could tell it would be a different experience. Dr. Liu asked Yolanda to fill out several forms with detailed questions about her health history, diet, lifestyle, exercise routine, exposure to toxins, relationships, stress levels, and even early childhood experiences.

Dr. Liu also gave Yolanda stool, breath, and urine test kits that she could do at home, as well as a requisition for blood work to take to a local draw station.

Yolanda’s first appointment with Dr. Liu lasted for well over an hour. After reviewing her intake paperwork and doing a physical exam, Dr. Liu explained that Yolanda had several underlying issues that were causing the symptoms of IBS. These included SIBO, or small intestinal bacterial overgrowth, which involves inappropriate growth of bacteria in the small intestine; a disrupted gut microbiome; a parasite infection; and gluten intolerance.

At first Yolanda was skeptical. If all of these things could cause IBS, why hadn’t her primary care physician tested for any of them?

Dr. Liu explained that there are many peer-reviewed studies linking SIBO, parasites, a disrupted gut microbiome, and gluten intolerance to IBS, but that most primary care physicians are not aware of these connections.

Conventional medicine is primarily set up to manage disease with drugs, not prevent or reverse it by addressing the underlying causes.

Dr. Liu prescribed a botanical protocol to treat the SIBO and parasites and probiotics and prebiotics to restore a healthy gut microbiome. She also instructed Yolanda to eat a gluten-free, whole-foods diet low in a specific type of carbohydrate called FODMAPs that are poorly absorbed by people with SIBO and IBS.

Yolanda was excited at the end of her visit with Dr. Liu, but also overwhelmed. So much of what Dr. Liu recommended was completely new to her. Fortunately, Dr. Liu had both a nurse practitioner and a health coach on staff to help patients like Yolanda implement their new diet, treatment protocol, and other changes. Yolanda scheduled an appointment with the health coach to get started, as well as a check-up with the nurse practitioner for a month into the protocol in case Yolanda had any questions or concerns.

At the check-up, Yolanda told Dr. Liu’s nurse practitioner that she could hardly believe how much better she was feeling. In just four weeks, her diarrhea had stopped entirely, and her gas and bloating were significantly better. The pain she used to feel after every meal was also much reduced. And she was only halfway through the protocol!

Yes, the diet changes had been hard initially, but the health coach provided the support Yolanda needed to make it happen, including recipes, meal plans, ideas for snacks, and tips for shopping and eating out.

The best part was that Yolanda now felt that she was in charge of her own health; with the guidance of Dr. Liu and her staff, she was learning how to eat and what behavior and lifestyle changes to make in order to heal her gut and restore her health.

She felt so grateful that she had trusted her intuition and sought a different solution than the one her primary care physician had proposed: a lifetime of medication that not only didn’t address the causes of her symptoms, but also caused side effects that were as bad or worse.

The Doctor As A “Health Detective”

Yolanda’s story is not unusual; it’s the norm. The average appointment with a primary care doctor lasts between 10 and 12 minutes. In 10 minutes, there simply isn’t time to thoroughly investigate all the possible causes of a patient’s chronic illness. Instead, doctors consider the symptoms and prescribe the drugs, and that’s the treatment.

If that doesn’t solve the problem, the patient usually gets referred to a specialist, who examines one area of the body in isolation. If the chronic issue persists, the patient is sent to another specialist, who examines another area of the body, and then another specialist, ad nauseum.

Unfortunately, it’s rare for those specialists to communicate with one another; our current medical system isn’t set up to accommodate that kind of collaboration. Primary care doctors are supposed to unify the various discoveries, but their overwhelming caseloads often make it impossible.

What would it be like instead if doctors were empowered to approach illness like a detective approaches a case? After considering the patient’s host of symptoms, this doctor asks, “What might be causing those symptoms? Let’s do some thorough testing to determine what some of the causes might be. Once we identify those causes, we’ll start removing them and see if you still have those problems. We won’t rule out using drugs if necessary, but we’re going to focus our energy on identifying the root causes of your symptoms and addressing them all.”

This Is How Functional Medicine Operates

There are millions of patients just like Yolanda in the US. One in two Americans now has a chronic disease, and one in four are suffering from multiple chronic conditions. Conventional medicine, with its emphasis on using drugs to suppress symptoms, has failed to address this modern epidemic—and the results are catastrophic. Chronic disease is destroying our quality of life, shortening our lifespan, bankrupting our country, and threatening the health of our future generations.

We desperately need a new approach to healthcare, one that prevents and reverses disease by addressing its root causes, rather than just managing disease after it occurs. Functional Medicine is that new approach, and its popularity is growing. Last year the prestigious Cleveland Clinic launched a Center for Functional Medicine, which now has a waitlist of 2,600 patients from nine different countries.

Functional Medicine offers new hope to patients who are suffering with chronic health problems, and new tools for the doctors and other healthcare professionals who treat them.

[Enter Jordan]

Chris has been one of the most important and influential voices in my own healing journey – I hope this article was as impactful for you as it was for me.

Want more powerful information like this? Make sure you grab a copy of Chris’ BRAND NEW book – out today! It’s called Unconventional Medicine: Join the Revolution to Reinvent Healthcare, Reverse Chronic Disease, and Create a Practice You Love.

– Jordan

The post What Is Functional Medicine? appeared first on Healthy Gut Company.

You guys know, I’m not a professional chef.

But over the last 10 years, I’ve learned a few things about what makes food taste good.

And one of the things that makes anything taste better is umami.

Umami is the 5th flavor – it’s hard to describe, but the best word is probably savory. It gives food a deep earthy flavor.

You can add umami flavor to food with several ingredients – anchovies have it, tomato paste or coconut aminos are other good options – but my absolute favorite source of umami flavor are mushrooms!

This recipe has a TON of amazing umami flavor from coconut aminos, two types of mushrooms, AND Kettle and Fire’s new mushroom chicken bone broth.

I like it as a hearty appetizer or even as a main course.

Prep time: 10 min | Cook time: 20 min | Total time: 30 min
Servings: 4

INGREDIENTS:

• 4 portobello mushrooms
• 2 tablespoons liquid aminos
• ¾ cup mushroom chicken bone broth
• 1 shallot, thinly sliced
• 1 garlic clove, minced
• 1 ½ cups crimini mushrooms, roughly chopped
• 1 cup cooked chicken breast, chopped
• 1 tablespoon cilantro, roughly chopped

INSTRUCTIONS:

1. Heat oven to 400°F.
2. Gently clean the portobello mushrooms with a paper towel and remove the stems. Evenly distribute the liquid aminos by rubbing on each of the mushroom tops. Place mushrooms gill-side up on a nonstick baking sheet.
3. In a large sauce pan over medium heat, warm ¼ cup of the bone broth until simmering. Then add the shallot.
4. Stirring occasionally, cook until the shallots are tender and translucent, about 3 minutes.
5. Add garlic, crimini mushrooms and ¼ cup more of the bone broth. Cook until mushrooms are soft and broth has thickened, about 5 minutes.
6. Add cooked chicken and remaining broth. Stir until stuffing is fully mixed.
7. Scoop ¼ cup of the mushroom chicken stuffing into one portobello mushroom top. Repeat this with the remaining stuffing and mushrooms.
8. Transfer to the oven, and cook mushroom tops, until mushrooms are golden brown, about 10 minutes.
9. Garnish with cilantro and enjoy.

I hope you enjoy this easy dish as much as I do.

Please leave me a comment and let me know how yours turns out.

– Steve

P.S. What other ways do you use the new Kettle & Fire mushroom chicken bone broth?

Let us know in the comments. I’m loving it for cooking and sipping.

The post SCD Chicken-Stuffed Portobello Mushrooms appeared first on Healthy Gut Company.

A few fast facts about fat:

• Fat is one of the 3 macronutrients in the food we eat (the other two are protein and carbs)
• Fat contains 9 calories per gram (protein and carbs contain 4 calories per gram each)
• Fat is required for the absorption of some vitamins (the fat-soluble vitamins – A, D, E, and K)
• Fat is essential for the production of hormones

From here, it can get a little more complicated.

See, you’ve probably heard that some fats are “good” and some fats are “bad.” Most people agree about that.

But when it actually comes down to what makes a fat good or bad, people start to disagree.

If you dive into the “good fat/bad fat” rabbit hole, be prepared to go deep.

And while the science is fascinating – if your goal is to get a healthy gut AND actually live your life while you do it you might not have the time or interest to go there.

So, today I want to do something a little different – I’m going to share with you the 7 best fats you should be eating for a healthy gut and a healthy body – and the top 5 you should avoid.

The goal of this article is to be easy to read, easy to remember, and actionable – I hope that after you read you’re ready to throw away any of the old “Avoid” oils you’ve got and replace them with some new healthy fats.

Let’s get started!

2 Rules To Help You Decide If An Oil Is Safe To Eat

Before I share the top 5 oils and fats you should avoid, I want to share the two basic rules I use to answer any questions I have about eating a plant fat or oil.

These are the 2 rules for plant oils:

1. If you don’t eat the plant, don’t eat the oil
2. If you can’t squeeze the oil out yourself, don’t eat the oil

Think about one of the most common oils we see in grocery stores or on ingredient lists: canola oil.

Now ask yourself – when was the last time you ate a canola plant?

Yeah, the answer is never – because canola isn’t a food humans eat.

What about another common oil – corn oil! Humans do eat corn.

So now think about standing in a corn field – you pluck an ear of corn off the stalk – how do you get the oil out? Can you squeeze it out? Not really, right? If you squeeze the corn you kind of just get a watery mash. To extract corn oil, manufacturers have to use heat and heavy machinery.

Now think about olive oil. People eat olives. If you stand under an olive tree and pull off an olive, you can smush it in your hand and you’ll have oil all over your hand.

You can see how these 2 rules work together – they aren’t foolproof, but together they’re a great starting point. If a plant oil or fat fails either of these rules, you should reconsider if you want to eat it.

Top 5 Fats To Avoid

These 5 fats are the most common dangerous fats you’ll find on store shelves and in processed and restaurant foods.

1. Hydrogenated or partially hydrogenated oils of any type
2. Canola & Other Vegetable Oils
3. Peanut Oil
4. Conventional lard and tallow
5. Soybean Oil

Top 7 Healthy Fats

Replace these above unhealthy fats with these healthy fats – you’ll find there is a healthy fat for every purpose!

1 – Extra Virgin Olive Oil

Why We Love It: Extra Virgin Olive Oil is one of the only foods just about everyone on earth agrees is healthy – whether you’re Paleo or Vegan, you probably have a bottle of EVOO in your kitchen. It has a blend of monounsaturated and polyunsaturated fatty acids (MUFAs and PUFAs) that have many health benefits. Studies link EVOO to everything from lowering the risk of cancer and stroke to decreasing inflammation – plus it’s polyphenol content provides food for the good bacteria in your gut.

It has a bright, peppery flavor that goes well with just about everything. This is the oil we use the most. Many people don’t know this – but it also has a high smoke point and is great for high-temp cooking like sauteing and roasting. (The idea that EVOO oxidizes and becomes dangerous if heated is a myth!)

How To Use It: Use it cold, straight from the bottle to make salad dressing or as a topping for roasted veggies. It’s also safe to cook with at higher temperatures – up to 400°F. This study demonstrates that it retains its nutrients even after 36 hours of cooking at 350°F! EVOO should be stored in a dark bottle away from light and heat (don’t keep it in a windowsill or on your stove).

Where To Buy It: Olive oil is one of the most counterfeited foods in the United States – so buyer beware! It sounds crazy, but this healthy fat is in such high demand that unscrupulous sellers will put just about anything in a fancy bottle and sell it to you as EVOO. We don’t recommend buying any olive oil without first researching the seller – a high price tag or beautiful bottle is not enough to ensure a high-quality, genuine EVOO. Because we use this healthy fat more than any other – and because finding a high-quality, reputable source can be hard – all of us at SCD Lifestyle are part of this olive oil club.

2 – Virgin Coconut Oil

Why We Love It: Coconut oil is made up of about 60% of a unique kind of saturated fat called medium chain triglycerides (MCTs). MCTs are unique in that they are more easily digested than other types of fat – your body sends MCTs directly to your liver (bypassing the normal fat digestion process) where they can be consumed efficiently. This makes MCTs a great choice for anyone who has trouble digesting fat – like those with gallbladder disease or IBD. Coconut oil also has anti-fungal, anti-microbial, and antibacterial properties. Virgin coconut oil has a slightly-sweet coconut flavor that adds a tropical flair to dishes.

How To Use It: Coconut oil liquefies at 76°F – so depending on your room temperature, your oil may be a clear liquid, a white solid, or a semi-solid. No matter its state, it works very well for high-temperature cooking and can be used up to 450°F. It makes a great addition to smoothies, too.

Where To Buy It: Coconut oil is easy to find at most health food stores. We only recommend using virgin coconut oil (avoid refined or processed, deodorized oils). Our favorite brand is Kelapo Virgin Coconut Oil. We like Kelapo because it’s organic, fair trade, and ethically sourced – really important for coconut oil, which is harvested in some of the most beautiful and delicate ecosystems in the world.

3 – MCT Oil

Why We Love It: Normally we don’t like refined oils – but MCT oil is an exception. MCT oil is made by refining coconut oil to concentrate it down to purely MCTs – those are the powerful medium chain fatty acids that make up about 60% of coconut oil. MCT Oil is said to help increase feelings of satiety, speed weight loss and help maintain a healthy weight, increase mental clarity, increase energy, balance hormones, and improve gut health.

How To Use It: Unlike some other oils on this list, you shouldn’t cook with MCT oil. We use it in a few ways – to make “Bulletproof Coffee” in the morning, as a mix-in for smoothies, and as a condiment – it works well as a dressing on just about any food.

Where To Buy It: The only MCT oil we use is Bulletproof Brain Octane MCT Oil. We like Brain Octane Oil because it is the MOST powerful MCT oil – it is derived purely from coconut oil (no palm oil is used) and it isn’t emulsified (meaning no water is added during processing). It’s made in the U.S. without any harsh solvent or bleach so it’s 100% pure. It’s also super gentle on your digestive system – just start with a teaspoon and work up slowly.

4 – Avocado Oil

Why We Love It: While olive oil and coconut oil are both incredible, they both have a serious caveat – strong flavors! Even when the flavor is as good as EVOO or coconut, sometimes you just need a neutral background to let other flavors shine through – that’s where avocado oil comes in. Like EVOO and coconut oil, it’s chock-full of good-for-you fats – but unlike those 2, it has a really subtle flavor.

How To Use It: It’s a liquid at room temperature, so it’s perfect for making emulsions (like healthy, homemade mayo!). And it has the highest smoke point – 520°F! Use it to roast, fry, or saute meats and veggies, coat meat before it goes on the BBQ, or any other type of high-heat cooking.

Where To Buy It: High-quality avocado oil is made from ripe avocados that are pressed by hand. If it’s made the right way, it should be bright green and look like olive oil when you pour it out of the bottle. Avocado oil like this is hard to find in stores (most avocado oil manufacturers use reject, over-ripe avocados). The brand we trust is Ava Jane’s.

5 – Tallow & Lard

Why We Love It: You might be shocked to see tallow on this list (isn’t animal fat bad?!?!), but high-quality tallow from grass-fed animals is actually one of the BEST sources of healthy fats. Tallow is rendered animal fat (tallow can come from any animal except pork – pork fat is called lard). We love that consuming tallow allows us to eat more sustainably by using every part of the animal.

How To Use It: Tallow has a very high smoke point, so it’s perfect for high-heat cooking – sweet potato fries cooked in tallow are one of our favorite treats! It’s safe to use up to 420°F.

Where To Buy It: Look for tallow when you’re purchasing grass-fed and pastured meats. Do NOT buy conventional tallow or lard – to be healthy, tallow must be sourced from healthy animals. You can also render your own tallow at home. This is kind of a messy job, so we prefer to buy ours from Fatworks.

6 – Grass-Fed Butter

Why We Love It: This one is obvious – butter is the best tasting food on earth. But butter doesn’t just taste good – it actually has amazing health benefits. If you tolerate dairy, you can incorporate grass-fed butter into your diet. Grass-fed butter is a great source of fat-soluble Vitamin K2, which is otherwise hard to get. It also is a source of the powerful short-chain fatty acid butyrate, which is critical for a healthy gut. Butter also contains the fatty acid conjugated linoleic acid (CLA) which studies show may help with weight loss and even prevent cancer.

How To Use It: You probably already know how to use butter. It has a smoke point of 300°F and shouldn’t be used for high-heat cooking – but melted over veggies, it’s divine!

Where To Buy It: Look for grass-fed butter that is yellow – not white. Like tallow, you can technically make butter at home with grass-fed milk and a churn, but we prefer to buy it. Our favorite brand is Kerrygold.

7 – Ghee

Why We Love It: Ghee has all the same benefits as butter, but it is better tolerated by those who are sensitive to dairy (or sensitive in general!) Ghee is made by clarifying butter – this means heating butter over a low temperature so that the dairy solids separate from the fat and can be skimmed off the top. Properly prepared ghee is a bright gold color and keeps for long periods of times. It has a much higher smoke point than butter. If you’re lactose intolerant, you likely can tolerate ghee. If you’re allergic to dairy, please talk with your allergist before consuming ghee or any other dairy product.

How To Use It: Ghee has a more mild flavor than butter, but can be used in any way you’d use butter. It is safe to heat to 485°F, so it can be used for high heat cooking like roasting, sauteing, frying, and grilling, too.

Where To Buy It: You can make ghee at home using grass-fed butter and these instructions. Or buy it online – this is our favorite brand.

Enjoy Healthy Fats

We know that the amount of health and nutrition information available can become overwhelming. We hope this article has de-mystified which fats are good for your gut and health, and which you should avoid.

Remember, too, that diversity is an important part of any healthy diet – so don’t just rely on one type of oil – mix in some olive oil, ghee, and tallow, too!

Want to learn more about which foods to eat and which to avoid for a healthy gut? Join us for a free Tuesday-night webinar to learn about how to eat for a healthy gut.

Sign up here (it’s totally free!): https://solvingleakygut.com/webinar

– Steve

P.S. Got questions about this article? Leave me a comment and I’ll answer ASAP!

The post The 7 Best Fats For A Healthy Gut (And 5 To Avoid) appeared first on Healthy Gut Company.

I have what?

Aside from being hard to pronounce, Sjögren’s syndrome is an autoimmune condition whose unpredictable nature makes it difficult to diagnose and manage.

Those who actually receive a timely diagnosis are often left feeling scared and confused, as they try and grasp what it really means to live with a seemingly mysterious disease.

Unfortunately, many believe they have no other choice than to go down the rabbit hole of lifelong medications with unrelenting side effects.

You may wonder if other options even exist….

They DO.

If you’re looking for a different option but don’t know where to start, you’re in the right place.

Read on, as we dive into what contributing factors ignite this disease, what role the gut plays in turning it on, what you can do to overcome Sjögren’s naturally and much more.

What Is Sjögren’s Syndrome?

Sjögren’s syndrome (pronounced SHOW-grins) is the second most common autoimmune condition in the world. It primarily affects the salivary (mouth) and lacrimal (eye) glands, which under normal circumstances help produce moisture in the form of saliva and tears.

For those with Sjögren’s, the body fails to produce enough moisture…

Which can lead to a whole host of symptoms such as:

• Dry eyes and mouth
• Difficulty swallowing/eating
• Blurred vision/ Burning sensation in the eyes
• Hoarseness/non-productive cough
• Recurrent mouth infections

Though less common, Sjögren’s can actually affect the entire body. In some cases, it can lead to systemic symptoms like fatigue, rashes, dry skin and joint pain. In one study, 67% of patients reported having an abnormal level of fatigue on a daily basis.

As many as 4 million people live with Sjögren’s – a condition named after the swedish ophthalmologist Henrik Sjögren who described the symptoms in 1933. Despite the number of people suffering from this condition, it’s rare for two people to present with the exact same symptoms.

And this is why a proper examination is so important when it comes to getting the right diagnosis.

Diagnostic Tools for Sjögren’s Syndrome

No single diagnostic test is enough to confirm a diagnosis, but rather a series of strategies are used. Performing a physical exam and reviewing the patient’s medical history is a good starting place, followed by an Antinuclear Antibody (ANA) blood test.

A special X-ray of the salivary glands, called a sialogram, can help determine if the salivary gland or duct is blocked. A biopsy of the salivary glands can help determine whether inflammation is present, and if so, the severity. Most accessible for a biopsy are the minor salivary glands just under the inner surface of the lip – which is a test commonly referred to as a lip biopsy.

The Schirmer tear test is a test used to determine the level of moisture in the eye and serves as a good indicator of how much the eyes are being affected.

Those diagnosed are classified as either primary or secondary. Primary Sjögren’s syndrome tends to be more aggressive and occurs in those who do not have any other autoimmune conditions. Secondary Sjögren’s occurs in those who already have another autoimmune disease with scleroderma, lupus, and Rheumatoid Arthritis being the most common.

Most people are well into their 40’s before they’re diagnosed and women are 9 times more likely to develop the disease than men.

Complications of Sjögren’s Syndrome

In some cases, it’s possible for those suffering with Sjögren’s to also experience complications in other areas such as the kidneys and lymph nodes.

It’s estimated that 9–24% of patients with Sjögren’s suffer from lung complications, which can lead to increased risk of mortality.

The most serious complication of Sjögren’s is Non-Hodgkin’s Lymphoma (NHL) – a type of cancer that starts in lymphatic cells (these cells are part of the immune system). For those with Sjögren’s, it occurs most commonly in the salivary glands.

The risk of developing NHL is equivalent for both primary and secondary Sjögren’s and some studies estimate the risk to be 44 times greater than that observed in a healthy population.

Persistent enlargement of a major salivary gland should be carefully and regularly observed by your doctor and investigated further if the size changes.

Other symptoms to be aware of are:

• unexplained fever and weight loss
• night sweats
• unrelenting fatigue
• reddened patches on the skin

The Genetic Link in Sjögren’s Syndrome

As seen in our autoimmune series of articles, nearly every condition has a genetic component and Sjögren’s is no different.

Research has discovered that the STAT4 gene variant associated with rheumatoid arthritis and lupus is also associated with primary Sjögren’s syndrome (pSS). In a recent case control study, the risk of developing Sjogren’s was seven times higher among first-degree relatives with autoimmune disease than to the control group.

Another study replicated these observations by showing that first-degree relatives of Sjogren’s patients had an increased risk of developing the condition (as well as systemic lupus, RA, systemic sclerosis, and type 1 diabetes) when compared to the general population.

Both studies above, as well as several others, strongly imply a genetic influence in the development of Sjögren’s syndrome. Researchers also recognize the genes do not act alone. It’s likely the combination of environmental exposures and genetics are what evoke an autoimmune condition.

Contributing Factors in Development of Sjögren’s Syndrome

Factors that contribute to the onset of autoimmune diseases are vital to understanding how to manage the condition naturally.

The most common contributing factors in Sjögren’s syndrome are:

Viral Infection – Researchers found that a chronic cytomegalovirus (CMV) infection could lead to the development of Sjögren’s. The persistence of CMV may initiate tissue destruction in genetically susceptible individuals by attacking the salivary and lacrimal glands via antigenic expression. Ultimately, this can lead to the manifestation of Sjogren’s syndrome.

Studies also show a correlation between an Epstein Barr Virus (EBV) infection and the pathogenesis (development of disease) of Sjögren’s Syndrome.

Hormones – Because Sjögren’s syndrome displays such a large female bias, genetic makeup is an intuitive area to examine. This study shows low levels of the anti-inflammatory sex hormone DHEA is associated with the symptoms found in primary Sjögren’s syndrome and dry mouth symptoms decreased during DHEA therapy.

Stress – Chronic physical, emotional and mental stress all have the ability to lower the body’s immune capabilities. Not only can this exacerbate chronic symptoms, but welcome other infections (like those mentioned above). Those suffering from Sjögren’s say the number one cause of a flare or a relapse is a stressful event. Whether it’s taking a short walk or incorporating a daily meditation routine, finding ways to destress is an important part of managing the condition.

Sjögren’s Syndrome and the Digestive System

Simply put, Sjögren’s syndrome can wreak havoc on the digestive system and seriously impair quality of life. Researchers estimate over 25% have moderate to severe digestive issues.

The most common digestive complaints of those with Sjögren’s are:

Constipation – Sufficient moisture is needed to have a perfect, type 4 on the bristol stool chart. Constipation issues may be a result of the decreased fluid in the intestinal tract when less saliva is produced. A potential link between the effect of Sjögren’s and the smooth muscle that propels food along the intestines is currently being studied, but there are no definitive results at this time.

Chronic Atrophic Gastritis – Also known as inflammation of the stomach lining, gastritis often results in the gradual deterioration of the protective mucosa in the gut. This can lead to a reduction in stomach acid, which is important for optimal digestion. Studies show gastritis occurs more commonly in Sjögren’s syndrome patients versus healthy individuals.

Gastroesophageal Reflux (GERD) – Proper stomach acid levels are needed to keep infections at bay and to properly break down food molecules. Contrary to popular belief, it’s actually the lack of stomach acid that is likely the cause of GERD (vs. too much acid). Testing your acid levels and supplementing with Betaine HCl if necessary is a great place to start in getting to the bottom of acid reflux.

Coeliac Disease (CD) – More commonly known as Celiac disease, this condition is characterized by inflammation of the small intestine and villus atrophy which is in part due to gluten exposure. A Finnish study found that Celiac disease could be diagnosed in 5 of 34 Sjögren’s syndrome patients (14.7%).

Irritable Bowel Syndrome (IBS) – IBS is characterized by pain or discomfort in the stomach area along with bowel changes and occurs in up to 15% of the population. In patients with Sjögren’s syndrome, IBS has been found to affect 39-65% versus 9-15% in healthy controls. Doctors and researchers have identified a root cause of IBS – in up to 84% of IBS cases it’s SIBO (small intestine bacterial overgrowth).

It can be overwhelming to view each of these complaints as separate conditions all independent of one another. The good news is that they’re actually all connected.

The Leaky Gut – Autoimmune Connection

Leaky gut places an unrelenting demand on the immune system. This is especially dangerous for those battling an autoimmune condition with an immune system already working overtime.

One expert summarized it this way:

“Leaky gut syndrome is almost always associated with autoimmune disease. In fact, reversing symptoms of autoimmune disease depends on healing the lining of the gastrointestinal tract. Any other treatment is just symptom suppression.” – Dr. Jill Carnahan, MD

Another expert, Alessio Fasano, M.D., has been on the forefront of recent autoimmune disease research and published a paper titled “Leaky Gut and Autoimmune Diseases.”

His findings have revealed that in order for an autoimmune condition to develop, 3 conditions must all exist together:

1. A genetic predisposition to autoimmunity (i.e. STAT4 gene in Sjögren’s)
2. An exposure to the environmental trigger (i.e. Viral Infection)
3. Increased intestinal permeability (a.k.a. Leaky Gut Syndrome)

It may be unsettling to hear that a leaky gut plays such a big role in the development of autoimmunity… but we have good news. It’s one factor that’s fully in our control and, beyond that, it can be healed with the right plan.

Speaking of a plan, let’s’ look at what mainstream medicine has to offer.

Medical Treatment for Sjögren’s – Hurtful or Helpful?

Prescription medications remain the cornerstone for the conventional treatment of Sjögren’s syndrome. The goal is to treat the many symptoms that can arise, from dry eyes and mouth to joint pain and fatigue.

The most popular medication used to treat systemwide complications is methotrexate (Trexall), an aggressive drug designed to suppress the immune system. Many patients do report improved symptoms, but are quick to point out the side effects as well.

The most common side effects of methotrexate are nausea, vomiting, stomach pain, drowsiness, temporary hair loss and dizziness. And though this drug is proven to decrease the main symptoms of dry eyes and mouth, this study shows objective parameters did not change.

What does that mean?

It means that while symptoms appeared to improve, actual test measures showed no difference.  In other words, it can be thought of as a band-aid type of treatment.

Studies like this (and the side effects of most drugs) leave us with several questions, when it comes to finding the right treatment plan:

• What kind of treatment do I want (quick fix vs. sustained treatment)
• Are the side effects of medications worth it?
• How much am I willing to spend on medications?
• What happens when the medication no longer works?
• Do natural treatments exist?

Until now, you may have thought the medical route was the only option. But, thankfully, there is another way.

How to Turn Off Autoimmune Disease

The power of the human microbiome simply cannot be denied.

Hippocrates, the famous Greek physician, was aware of this even 2,000 years ago when he stated “all disease begins in the gut.” As ancient and current wisdom suggests, the best place to start is the gut and we’re here to help you do just that.

Jordan and Steve hosted a free webinar called, “How to Turn Off Your Autoimmunity and Restore a Healthy Immune System.”

The topic of autoimmunity is complicated and the amount of information out there can be overwhelming. That’s why we’ve done the work for you and are grateful to support you on this journey.

– Lori Jo

P.S. – Let us know what you’re struggling with in the comments below.

The post Sjögren’s Syndrome: What Causes It And How To Overcome It Naturally appeared first on Healthy Gut Company.

If you’re following an ancestral or gut-healthy diet like SCD, AIP, GAPS, paleo, or a leaky gut diet, beans are one of the most confusing foods you’ll hear discussed.

On the one hand, you probably grew up believing beans to be a “healthy food.” They’re versatile, cheap, tasty, and filling… there’s a good reason they are a staple in diets around the world.

But on the other hand, if you’re interested in gut health, you may have heard some bad news about beans…

Like that beans contain anti-nutrients. Or that they damage your gut. That they are actually really bad for you.

So which is true? Are beans good or bad?

The truth is that (like just about any food) beans and legumes aren’t strictly good or bad.

Depending on the individual, beans may or may not be a good food for you right now.

But one thing is certain: to be a healthy food for anyone, beans must be properly prepared.

When prepared properly, beans are a nutrient-dense food that can nourish your body. In this article, I’ll briefly cover the bean controversy plus share how to safely prepare beans at home.

Why Do Beans Have a Bad Rap?

Beans, like all plant foods, contain anti-nutrients.

Anti-nutrients are mother nature’s way of protecting plants from being eaten by other organisms.

Some anti-nutrients you’ve probably heard of:

• Lectins
• Phytates
• Tannins
• Oxalates
• Gluten
• Saponins
• And many more

(A side note – you’ll also hear many of these referred to as acids – i.e. oxalates as oxalic acid, or phytates as phytic acid – for our understanding, it’s just a different way of saying the same thing.)

Beans contain high levels of both lectins and phytates, which is why some gut-healing diets exclude beans entirely.

Are Lectins Making You Sick?

Lectins are a type of anti-nutrient found in many plant foods – everything from grains and beans to squash and nightshades.

Uncooked beans contain high levels of lectins – and when not cooked thoroughly, can make people sick.

Recently, diets that limit or avoid foods high in lectins have become popular.

And while it’s true that over consuming lectins can cause symptoms in sensitive people (especially those with conditions like leaky gut or autoimmunity), most lectins are removed by cooking.

In fact, pressure cooking beans for as little as 7.5 minutes almost entirely deactivates the lectin they contain.

So, as our friend Chris Kresser puts it,

“Suggesting that we shouldn’t eat cooked legumes because raw legumes cause disease is like saying that we shouldn’t eat cooked chicken because we can get Salmonella from eating raw chicken.”

Is Phytic Acid Stealing Your Nutrients?

Phytate contains a form of phosphorus that is not bioavailable to humans and other primates. This means we aren’t able to absorb and break down the phosphorus contained in the phytate. (Animals like cows who have multiple stomachs are better able to digest the phytates in beans and grains.)

The unabsorbed phosphorous then binds to calcium, zinc, magnesium, copper, and iron in the intestinal tract – meaning that not only do we not digest the nutrients present in food high in phytates – you also miss out on the nutrients in other foods because the phytates “steal” them.

Fear over the consequences of phytates “stealing” nutrients led many people to completely remove beans from their diet. While we respect each person’s right to customize their diet to their own needs, you certainly don’t have to eliminate beans to be healthy or safeguard your nutrients.

But by soaking beans before cooking, you can drastically reduce the amount of phytates in beans and make them much safer to consume, even in large quantities. Plus, it’s easy, cheap, and requires no special skills.

Proper Preparation Makes Beans Gut-Healthy

Let’s briefly go back to cows for a minute.

Animals that graze on grains for the majority of their food have multiple stomachs that help them break down anti-nutrients like phytates found in plant foods.

Humans have just one stomach.

Luckily, we have something else that helps us break down our food and make it easier to digest: kitchens!

I’m not kidding! By preparing our foods properly, we can make them less harmful, more beneficial, and much easier to digest.

Beans are a prime example of this. By soaking beans before cooking them, we can greatly reduce the levels of phytic acid present in the finished beans.

In a sense, soaking and cooking (especially pressure cooking) act like 2 extra stomachs for us!

Soaking beans before cooking them also makes them less likely to cause digestive disturbances like bloating and gas.

How to Soak Beans

Soaking beans is very straightforward.

There are 3 elements to consider when soaking beans:

1. Type of bean
2. Length of time
3. And water solution

If all else fails, soaking any dried beans in plain water overnight is better than not soaking at all – but you can customize the soak to reap the most benefits.

Here’s how I soak my beans:

• Using a 4:1 ratio of beans to water, I soak them for 10-24 hours in warm water with either an acid or a base added – or nothing added at all (it all depends on the type of bean)
• For acids, I use either lemon juice or vinegar, and add 2 tablespoons for every 1 cup of beans
• For my base, I add 1 pinch of baking soda per 1 cup of beans
• After soaking, I drain and rinse the beans and then cook them according to my recipe

This chart can help you figure out what to add to your water, based on the bean you’re using:

For example, if I was soaking 2 cups of dried black beans I would combine the 2 cups dried beans, 8 cups warm water, and 4 tablespoons (or 1/4 cup) lemon juice or vinegar. I’d allow them to soak for 18 – 24 hours. If I was planning to have beans as part of my dinner Tuesday night, this might mean setting them out to soak as I was preparing dinner Monday night.

Beans Are Back on the Menu

If you’ve been excluding beans from your diet, I hope soaking and properly preparing them allows you to reintroduce them.

Remember that there isn’t a “one-size-fits-all” diet and the best way to know if beans work for you is to test them out!

If you feel overwhelmed and confused by figuring out what to eat, what foods to avoid, or how to test out reintroducing foods, I hope you’ll consider attending a free webinar on our Solving Leaky Gut course.

In Solving Leaky Gut, you’ll learn how to follow an elimination and reintroduction diet to heal your gut and find the perfect diet – customized to your unique needs.

Does this sound like something you need help with? Sign up for a free webinar here (we’ll email you a recording, too!).

In health,

Jordan

P.S. – Do you have a favorite bean recipe? Please share it with us in the comments section!

The post How To Properly Prepare Beans (So They’re Gut-Healthy) appeared first on Healthy Gut Company.

Multiple sclerosis (MS) is the most common neurological disease in the world.

But whether it’s you, a friend, or a family member getting the diagnosis – it is absolutely terrifying.

Even though it is the most common neurological disease, it presents differently in every person, the triggers remain largely unknown, and drug treatments work for some people and fail for others.

When you get an MS diagnosis, you can feel like your health (and your life) is suddenly out of your control.

But the truth is, even with a disease like multiple sclerosis, you can take back control.

Over the last decade, research on MS has expanded from simply looking for drug treatments to include gut health and the role it plays in not only developing MS but overcoming it as well.

Several studies have identified gut dysbiosis (imbalance of bacteria in the digestive tract) as a major player in developing MS – something we wouldn’t have dreamed of just 10 years ago.

If you’ve been told that drugs are the only answer or find it hard to believe the gut has anything to do with your autoimmune condition, this article is for you.

What Is Multiple Sclerosis?

Multiple sclerosis (MS) is a chronic neurological condition that affects the central nervous system (brain and spinal cord). Multiple sclerosis is also an autoimmune disease – in all autoimmune diseases, the body produces antibodies that attack its own tissues.

In people with MS, the body’s autoimmune attack is on the outer protective cover of nerves, called the myelin sheath. The myelin sheath is necessary for effective communication between the central nervous system and the rest of the body. When the myelin is damaged, it can cause an altered or complete loss of basic body functions, impacting everything from mobility to vision.

The most common early symptoms of MS are:

• General fatigue
• Balance and coordination issues
• Tingling and numbness
• General state of confusion
• Muscle weakness and spasms

There are 2 main types of MS: primary and relapsing-remitting. In primary MS, symptoms gradually worsen from the onset of the disease. In relapsing-remitting MS, symptoms occur in “flares” or “relapses” and then periods of remission where symptoms go away.

Relapsing-remitting MS is the more common type, but most people with relapsing-remitting eventually progress to what is called secondary primary MS. In secondary primary MS, the periods of remission may lessen and symptoms get worse over time.

Multiple sclerosis (MS) is the most widespread disabling neurological condition in the world. It is estimated that 2.5 million people are affected each year. People of northern European descent have the highest risk of developing MS and it affects nearly twice as many women as men.

People with MS are most commonly diagnosed between the ages of 20 and 40 and an early diagnosis is optimal when it comes to treating the condition.

How Multiple Sclerosis Is Diagnosed

No single test or symptom is sufficient enough to make an MS diagnosis, but rather a series of strategies and tests are used to put all the pieces together.

These strategies most often include a thorough look at the patient’s medical history, a neurological exam (balance and coordination tests) and an MRI, or magnetic resonance imaging, to detect any disease-related changes in the brain or spinal cord.

The cerebrospinal fluid (CSF), a protective fluid found around the brain, can also be examined. Those with MS typically have specific proteins within their CSF, which could be a positive indicator of the disease.

In order to make a clinical diagnosis, the physician must:

1. Find evidence of damage in at least two separate areas of the central nervous system (CNS), which includes the brain, spinal cord and optic nerves AND
2. Find evidence that the damage occurred at least one month apart AND
3. Rule out all other possible diagnoses

Ruling out other disorders is an important part of getting the diagnosis right when it comes to the complexity of Multiple Sclerosis. Getting proper blood testing is vital to help rule out other conditions known to cause similar symptoms, including Lyme disease, B12 deficiency, and thyroid dysfunction (to name a few).

But diagnosis of MS is just the first step – once you’ve been diagnosed, you and your practitioner must develop a plan for treatment.

Multiple Sclerosis and Autoimmunity

Researchers and experts agree that Multiple Sclerosis is an inflammatory disorder of the central nervous system (CNS) and occurs as a result of an abnormal immune response, otherwise known as an autoimmune response.

T-cells are a specific type of white blood cell and are an integral part of the immune system. Under normal circumstances, they help protect and defend against harm. In those with MS, they attack various components of the CNS and cause inflammation that ultimately leads to structural damage.

In people with MS, the immune system attacks the protective coating of nerves, called the myelin sheath. When the myelin sheath is damaged (called demyelination) communication between the brain and the rest of the body is slowed or even stopped altogether.

T-cells not only injure myelin, but can also secrete chemicals that damage nerve fibers (axons) and recruit more damaging immune cells to the site of inflammation. Researchers continue to study what exactly allows T-cells to be activated in this way, and have found that both environmental factors and genetics play a part.

What Role Do Genetics Play in Multiple Sclerosis?

A genetic predisposition has been detected in nearly all autoimmune diseases, including Celiac disease, Rheumatoid Arthritis, and psoriasis.

And MS is no different.

Changes to the HLA-DRB1*15:01 allele provides the strongest genetic link to the development of MS. The HLA-DRB1 gene belongs to a larger complex called the human leukocyte antigen (HLA) complex, which is what allows the immune system to distinguish the body’s own proteins from those made by foreign invaders.

Each gene within the HLA complex plays an important role in the immune system, as it allows it to react properly to a wide variety of unfamiliar proteins. Experts therefore have reason to believe it contributes to the autoimmune cascade that ultimately damages the myelin sheath in MS.

However, not everyone who has changes in their HLA-DRB1 gene will develop MS. In order for a genetic predisposition for MS to become full-blown autoimmune disease, other contributing factors have to be present.

Contributing Factors to Autoimmunity

It’s the exposure to risk factors in those who are genetically susceptible to MS that helps decide whether the disease will actually be expressed or not.

The following factors can play an important role in the development of MS:

• Vitamin D3 – Studies show adequate levels of Vitamin D decrease the risk and have a protective effect against MS. Our most efficient source of Vitamin D comes from the sun. MS is much less common in countries close to the equator, which have more sunshine. We recommend the help of a trusted practitioner to guide you through proper testing and supplementation of Vitamin D.
• Viral and Bacterial Infections -The Summit Study is an epidemiological study which suggests exposure to an infectious agent may be involved in triggering MS. The two most studied infections linked to MS are Epstein-Barr and the human herpes virus 6 (HHV-6). Bacterial strains cited include Mycoplasma pneumoniae, Chlamydia pneumoniae, and Clostridium perfringens.
• Geography – Rates of MS have been shown to be higher further from the equator. In the southern states, the rate of MS is between 57 and 78 cases per 100,000 people. That number is twice as high in the northern states, suggesting that colder climates may play a role in the risk level and management of MS.
• Smoking – Compared to non-smokers, those who smoke are nearly two times more likely to develop MS and are more likely to progress to secondary progressive MS (a more severe type). First or second-hand smoke both contribute to delayed motor performance, increased relapse frequency and an overall increased risk of disability.
• Stress – This study confirms stress is a big contributor to a flare or a relapse of MS. 121 patients with active MS were split into 2 groups – one received stress management therapy for 24 weeks and the other group did not. Patients in both groups received 6 MRI scans in a 48-week period, including 1 baseline at the beginning of the study. Results showed that 76.8% of those in the therapy group did not develop new lesions, as compared to 54.7% in the control group.
• Other Autoimmune conditions – Inflammatory Bowel Disease (IBD) is linked to an increased risk of MS. A recent study of mice with MS showed chronic inflammation in the digestive tract, a suppressed amount of regulatory T-cells, and an increased amount of inflammatory T-cells – all of which are hallmark signs of Ulcerative Colitis and Crohn’s disease (the two most common types of IBD).

The great thing about the above factors is that many are in our control and can be used to better manage the symptoms of MS. However, many medical doctors fail to recognize their role and opt for conventional medicine.

Conventional Treatment for Multiple Sclerosis

Currently, there are 15 FDA-approved prescription drugs for the long-term management of MS. Many are given as an injection into the skin and are designed to decrease or stop the immune attack on myelin by altering the way these immune cells work.

Medications to treat MS can cause severe side effects.

The most common side effects of MS medications are:

• Possible brain infections*
• Liver problems*
• Nerve damage*
• Mood disorders*
• Joint pain
• Headaches
• Nausea
• Chest pain
• Diarrhea

(*) Warrants follow up tests to monitor severity

While these medications can be an important tool in treating MS, they don’t address one important question: why are the immune cells being activated to cause damage to the myelin sheath?

The Multiple Sclerosis – Leaky Gut Connection

So, what causes an autoimmune reaction in the first place?

Perhaps one of the largest underlying causes of autoimmunity is a leaky gut – the term used to describe a damaged gut wall that ultimately allows large undigested food molecules, toxins, microbes, and other unwanted substances to pass through into the bloodstream.

When these molecules pass through the gut and into the bloodstream, the immune system is activated.

But isn’t that what our immune system is supposed to do – protect us from foreign invaders?

Yes… however, it isn’t equipped to perform on the repetitive basis a leaky gut demands it to.

And this is where the problem begins and the answer to our question above lies.

Research shows us that repetitive activation of the immune system via a leaky gut contributes to the process of autoimmunity.

“Swedish researchers using an experimental rodent model for multiple sclerosis have now confirmed that immune activation as a consequence of increased intestinal permeability may play a fundamental role in multiple sclerosis.” – Dr. David Perlmutter, Author of Grain Brain

While we can’t directly control our immune system, we can help prevent it from being overactivated by leaky gut. The secret is getting and keeping a healthy gut.

Healthy Gut, Healthy Immune System

Leaky gut places an unrelenting demand on the immune system. This is especially dangerous for those battling an autoimmune condition with an immune system already working overtime.

Many researchers have focused on the leaky gut – autoimmune connection and have found some promising results.

A recent study focused on probiotics and their potential effect on MS. Experimental mice were given an oral dose of a mixture of probiotic Lactobacillus species. This treatment was found to have a positive effect on regulatory T-cells (the good guys that help suppress chronic inflammation) and a reduction in the number of inflammatory cells.

Another study in 2016 showed MS patients, when compared to healthy controls, have a decreased amount of the anti-inflammatory producing microbes Erysipelotrichaceae and Veillonellaceae. Both members of the Firmicute family of bacteria, Veillonellaceae are beneficial and have been shown to induce regulatory T-cells, while Erysipelotrichaceae have strong anti-inflammatory properties.

Experts are starting to recognize the power of overcoming dysbiosis when it comes to MS and one researcher puts it this way:

“Correcting the dysbiosis and altered gut microbiota might deserve consideration as a potential strategy for the prevention and treatment of MS.” – Sachiko Miyake, PLOS Peer Reviewed Scientific Journal

If you’re unsure about whether you have a leaky gut, simply want to learn more about what it is, or would like to know how to heal it – you’re in the right place.

Effective and Natural Treatment for Multiple Sclerosis

Alessio Fasano, M.D. has been on the forefront of recent autoimmune disease research and published a paper titled “Leaky Gut and Autoimmune Diseases.”

His findings have revealed that prevention and reversal of autoimmune disease is possible.

Fasano presents the idea that in order for an autoimmune condition to develop, 3 conditions must all exist together:

1. A genetic predisposition to autoimmunity (i.e. the HLA-DRB1*15:01 in MS)
2. An exposure to the environmental trigger (i.e. Vitamin D Deficiency)
3. Increased intestinal permeability (a.k.a. Leaky Gut Syndrome)

It may be unsettling to hear that a leaky gut plays such a big role in the development of autoimmunity… but we have good news. It’s one factor that’s fully in our control and, beyond that, it can be healed with the right plan.

Dietary changes and the right supplements can help cool inflammation and improve the symptoms of MS without the added side effects.

Some of the most effective supplements for fighting MS include:

• Vitamin D – Several studies show Vitamin D is effective in lowering specific inflammatory T-cells. This hormone is also a key player in healing a leaky gut, as it helps support the tight junctions of our gut.
• Curcumin – Curcumin is derived from the turmeric plant and has been used to drive away disease for centuries. It has neuroprotective properties, which help protect against nerve deterioration by defending the axons of nerves (responsible for sending messages throughout the body).
• Glutathione – Also referred to as the master antioxidant in the body, glutathione has the potential to slow brain deterioration. Oxidative stress is strongly implicated in the inflammatory and neurodegenerative process of MS and glutathione helps detoxify these free radicals.
• CoQ10 – This antioxidant works to address the mitochondrial deficits that may underlie neurological impairments. A recent double-blind placebo controlled trial examined the effect of high-dose CoQ10 for MS patients and found significant improvements in depression and fatigue.

Supplements, when used as part of a multifaceted approach, aren’t only helpful for symptom management, but they also address many of the underlying mechanisms of MS.

How to Turn Off Autoimmune Disease

Hippocrates, the famous Greek physician, stated “all disease begins in the gut,” and Fasano’s theory supports this wisdom. Some 2,000 years later, Hippocrates’ statement is still important wisdom and the power of the human microbiome simply cannot be denied.

As ancient and current wisdom suggests, the best place to start is the gut. And we’re here to help you do just that.

Jordan and Steve hosted a free webinar called, “How to Turn Off Your Autoimmunity and Restore a Healthy Immune System.”

It’s completely free, and we walk you through how to address the health of your gut so that your immune system can stop attacking itself.

The topic of autoimmunity is complicated and the amount of information out there can be overwhelming. That’s why we’ve done the work for you and are grateful to support you on this journey.

– Lori Jo

The post The Multiple Sclerosis – Leaky Gut Connection appeared first on Healthy Gut Company.

You know that when your skin looks good, facing the world is a little easier.

That’s why having skin issues can be so frustrating and embarrassing.

(I know because I struggled with skin issues for years myself.)

But issues like acne, hyperpigmentation, and rosacea don’t just look bad –  they’re often a sign of something more than skin deep. From nutrient deficiencies to hormones that are out of whack, and even leaky gut syndrome, there are many internal causes for external skin problems.

The health of your skin is one of the biggest indicators of your overall health. A healthy body is reflected in clear, radiant skin – and health issues are often reflected in a sallow complexion.

In this article, I want to share how I’ve approached my own skin issues – from the foods to eat and avoid, to the supplements that can help, and even what products to use and avoid.

Beautiful, radiant skin isn’t simply about what you put IN your body, or what you put ON your body – it’s about balancing both.

The Gut and Skin Microbiomes

You know about your gut microbiome already – it’s the trillions and trillions of bacteria that reside in your digestive system and control everything from how often you poop to your immune system.

But you also have a skin microbiome – like your gut microbiome, your skin microbiome is a colony of trillions of helpful (and sometimes harmful) bacteria that live on your skin’s surface.

Both your gut and skin microbiomes control the health of your skin – if either isn’t healthy, you’ll see negative effects in your skin.

The gut microbiome is clearly linked to issues like:

• Acne
• Rosacea
• Eczema
• Premature aging

But an unhealthy skin microbiome can lead to the same problems – as well as others like dullness, dryness, excess oil production, redness, flaky skin, and more.

This is why approaching skin health both externally and internally is so important. If you clean up your diet and work on improving your gut health, but you continue to use skin products that disrupt your skin microbiome, you won’t have positive results. Likewise, you can have the most perfect skincare regimen – but if your gut microbiome is out of whack, you’ll still have skin issues.

Radiant Skin Starts With Your Gut

If your gut health isn’t thriving, your skin can’t thrive either.

But gut health doesn’t just impact the skin – the health of your gut impacts everything from your digestion, to your immune system, to your mental health. That’s why gut health is the true foundation of all healing.

Healing the gut may seem complicated, but at it’s core, it’s very simple: determine which habits you have that disrupt your gut health, then replace them with new habits that support your gut.

For most people, this looks like:

• Eliminating processed foods and replacing them with nutritionally-dense whole foods
• Learning to manage stress through habits like meditation and yoga instead of overeating or over-exercising
• Avoiding environmental toxins that disrupt the gut (like antibiotics) and using pro-gut supplements like probiotics

(These are big, general guidelines – if you need help figuring out how to customize these ideas for your own life, sign up for more info on gut healing here.)

Diet in particular is very important for healing the gut and getting healthy skin.

Does Junk Food Cause Acne?

The role of diet in skin health is very controversial.

You may have heard that foods like chocolate and pizza can cause acne.

But then you may have heard dermatologists debunk the idea as a myth, saying no one food causes acne or other skin problems.

Here’s the truth: while no one food causes acne for everyone, any one food can cause acne or other skin issues for you.

That’s because skin issues are part of an inflammatory response in the body – inflammation can be caused by stress, acute injury, and of course – by leaky gut. If you have leaky gut, loosening of the tight junctions in the gut wall can allow undigested food particles into the bloodstream. Under these circumstances, almost any food can become inflammatory for your body.

Even healthy foods can be inflammatory for some people – dairy, eggs, nightshades, and nuts are common foods that can trigger some people but not an issue for others.

The best way to find foods that could be triggering inflammation for you is with an elimination and reintroduction diet like SCD or a leaky gut diet.

Foods That Heal

Healing your gut microbiome isn’t just about taking out the wrong foods – it is also about adding in the right foods.

In addition to your normal diet, make sure you’re regularly consuming:

1. Bone broth – Bone broth is rich in collagen, glycine, and other amino acids that make up the foundation of beautiful skin. You can make your own or buy a high-quality version.
2. Fish oil – The Omega-3 fats in fish oil can help balance high Omega-6 intake (common in a Western diet). Omega-3 oils are also anti-inflammatory. If you aren’t regularly eating wild-caught fish, you can supplement with a high-quality fish oil.
3. Probiotic-rich foods – Foods like homemade yogurt, sauerkraut, kimchi, kombucha, and kefir all promote an abundance of good gut bacteria. Here’s how to make your own yogurt or sauerkraut.  
4. Zinc-rich foods – Zinc supports healthy skin, but it is much more bioavailable in food than in pill form. Naturally zinc-rich foods include oysters, organ meats (grass-fed!), and pumpkin seeds.

Nurturing Your Skin Microbiome

Aside from caring for your gut microbiome, caring for your skin microbiome is one of the most important steps you can take to ensure you have healthy, beautiful skin.

But shockingly, most people have no idea what helps and what harms their skin microbiome (in fact, most adults I talk to don’t even know that they have a skin microbiome!)

There are 3 key steps to a healthy skin microbiome:

1. Don’t overwash your skin! Taking daily (or more often) long, hot, soapy showers is actually harming your skin. The helpful bacteria that live on our skin work to keep your skin clean and healthy – overwashing diminishes these good guys and can even allow “bad” bacteria living on the skin to spread. If you must shower daily, consider skipping hot water and lots of soap. Use a gentle, natural soap only when and where necessary. Instead of a long, head-to-toe sudsing, I rinse off in lukewarm water daily, and save soap for every 2-3 days.
2. Don’t be afraid to get dirty. Our skin microbiome picks up beneficial bacteria from the environment. But if you spend all your time sitting in a chair or covered with clothes, you might not be getting enough exposure. Don’t be afraid of skin-to-skin contact with other people and animals. Hug your sister and your dog. Lay in the grass in the park (no blanket!). Touch the earth. Dig in the sand and build a castle. It is good for you!
3. Don’t put harsh chemicals on your skin (most important). By harsh chemicals, you might think I mean bleach or lye. While you definitely shouldn’t touch those, either, I’m actually talking about that bottle of lotion in your bathroom. Conventional skincare products are full of downright-scary chemicals, parabens, phtalates. These disrupt your skin microbiome and can disrupt your hormonal and adrenal systems as well. Just like you don’t want to eat highly-processed foods, you don’t want to put highly processed products on your skin either. A good rule? If you wouldn’t put it on your tongue, you shouldn’t put it on your skin. Check your products here: http://www.ewg.org/skindeep/

Unfortunately, some of these gut-healthy, skin-healthy habits are directly contradicted by Western dermatology practices.

Is Your Dermatologist Making Your Skin Worse?

If you go see a dermatologist about your skin issues, you might get some shocking advice:

1. Harsh prescription medications like antibiotics, hormonal birth control, or Accutane
2. Topicals like benzoyl peroxide, retinol, and hydroquinone
3. Injectable fillers and paralytic agents like Botox

All of these products directly and indirectly impact the health of both your gut AND skin microbiome. While they might provide quick, short-term results, in the long-run they only mask symptoms and cause greater harm.

While only you and your doctor can decide if a medication or prescription is right for you, don’t be fooled into thinking the only solution to skin problems is harsh products. The first approach should always be supporting your gut and skin microbiome.

Use This, Not That

Particularly for the extra-sensitive skin on your face, you want to use the highest quality, gentlest products.

But, just because something says “natural,” “gentle,” or even “organic” does not mean it is safe. Use of these words isn’t regulated – meaning anyone can put these words on their packaging to sell more product.

If you want to take the best care of your skin microbiome, you’ll need to be diligent when shopping for natural products.

Personally, I usually use most of the same products in my bathroom as I do in my kitchen – Dr. Bronner’s Soap, apple cider vinegar, baking soda, raw honey, and coconut oil.

But, lately I’ve also been using a new skincare line I discovered – Annmarie Skin Care. Unlike a lot of other products available from health food stores and online, Annmarie products are actually things I would put on my tongue (not that I’m recommending that!)

And while using an ACV toner or coconut oil is easy, using Annmarie products feels luxurious – like a special treat for myself, one that is actually good for me.

Plus, they’re all-natural, eco-friendly, organic, and safe for your delicate skin microbiome.

I started with the Balance kit (for normal skin) and I liked it so much I ordered the Purify kit for my sister (for oily or acne-prone skin) and the Restore kit for my mom (for dry and more mature skin).

Each kit comes with a gentle cleanser and a treatment oil made from all-natural ingredients. I love it because it’s simple (just 2 steps) but really effective – I noticed an improvement in my skin’s texture and brightness within a couple days.

The right skin products – like Annmarie’s products – can really help improve the appearance of your skin from the outside without disrupting your skin microbiome.

Annmarie’s products are the first I’ve found that meet my own criteria for safety and actually work! I love them and I hope you will too – that’s why we’re teaming up with Annmarie Skin Care to bring you a really great deal: Order a sample kit for $19.99.

This means, if you like the products and buy a full-size item later on, you can use your coupon and it’s like having gotten your sample kit for free!

Plus, you’ll also get a bonus digital copy of Annmarie Skin Care’s newly updated Toxic Free Home Guide.

Check out this sample kits here.

Beautiful Skin, Inside & Out

Remember, there are 2 steps to achieving healthy, beautiful skin:

1. Nourish your gut microbiome with a whole-foods diet customized to your own needs
2. Nourish your skin microbiome by avoiding over washing and damaging products and using beneficial products

Your skin is too important to neglect or harm with dangerous products. It’s not just about what you eat or what you wash your face with – beautiful healthy skin is about both! I hope this article sets you on the path to glowing, healthy skin.

In health,

Steve

P.S. – I only endorse products I love – and Annmarie Skin Care makes the cut! Try a sample kit and let me know what you think. Get one here.

The post The 2-Step Approach To Healthy Skin appeared first on Healthy Gut Company.

If getting healthy were easy and straightforward, everyone would do it with ease.

But the truth is, it’s rarely as black and white as we’d like it to be and there are more pieces involved than diet change alone.

There was a point in my healing journey when I realized this exact concept – changing my diet just simply wasn’t going to be enough to get me to where I wanted to be.

Don’t get me wrong, it helped a ton!

But something was missing.

With the help of trusted stool tests, I found out that a gut infections were one of the reasons I was still sick. And it wasn’t until I addressed them that my health began to turn the corner.

As it turns out, many people on this journey will need to do more than simply change their diet, and this was certainly the case for our friend Anna.

Read on, as Anna takes us through the ups and downs of her journey and graciously shares with us the tools and tips she used to overcome several challenges (including parasites, Candida, and H. pylori).

[Enter Anna]

My Relationship with Food Was Unhealthy From a Young Age

Back when I was a teen, I secretly suffered from bulimia. I didn’t have a healthy relationship to food, in any sense of the word.

Bulimia allowed me to eat “bad” foods that made me feel gross, but then get rid of the guilt, fear, and pain associated with indulgent consumption. I would eat a massive white chocolate frozen yoghurt in a waffle cone, then take a walk and purge my shame into my neighbor’s bushes.

Many Things Contributed to My Diagnosis of IBS

I was officially diagnosed with IBS at 17, after the use of birth control and the harsh drug Accutane to control acne. My symptoms at the time were fairly mild, but the diagnosis only served to demonize eating and escalate my rotten relationship with food.

At the age of 25, I became very sick. My binge-purge cycle was replaced by strict diet control because I could hardly eat anything. Raging food sensitivities, severe pain after eating, major bloating, and indigestion/GERD/heartburn were my constant companions.

My Symptoms Were Starting to Overtake Me…

In addition, I also suffered with: itching, acne, eczema, brain fog, difficulty breathing, insomnia, yeast infections, UTIs, interstitial cystitis, PMS, PCOS, muscle pain and weakness, intense sugar cravings, fatigue, insomnia, depression, mood swings, and anxiety.

During this time, I had moved from the US to the UK, gotten married, and secured an awesome job as a makeup artist for top productions in the film industry.

I Was Scared, Lost, and Hurting – Both Physically and Mentally

I should have been flying. But I wasn’t. I was hurting, alone, scared, riddled with pain and ruining my marriage.

The doctor’s office was the only phone number I knew by heart and the mind-altering cocktail of medications I was on only stoked the fire that was burning my life down.

Something was wrong… so totally wrong.

But my doctors assured me I was perfectly well and in the prime of my life (even though I was a 25-year-old in a 95-year-old’s body).

I Was Convinced I’d Be Sick Forever…

Desperation led me to try anything and everything – all creams and concoctions, every pill and herbal tea – over the counter, under the table, expensive, cheap, high-end, homemade.

I saw specialists, herbalists, quacks, and highly-qualified patronizers. I became addicted to Google, and researched my doom on the daily. I hated my life, floundered at work, and resented my husband.

But mostly, I simply believed I would be sick forever – and that terrified me.

I Found the SCD Diet and Finally Started to See Progress

I discovered SCD Lifestyle accidentally, and it quickly became my scripture. The SCD legal food chart, step-by-step guides, web content, podcasts and online summits were extremely helpful.

I devoured all the content and adhered to it religiously for two years without a single slip up. I was making progress and feeling good and healing in so many ways.

But I didn’t listen to Jordan and Steve’s advice about finding the right doctor and getting the right tests. I tried to do it on my own and didn’t want to spend any more time or money.

I Adhered to the Diet Religiously… But Something Was Missing

But here’s the hard part where I confess that the diet only helped so much. And the part where I tell you that I thought that if I was good enough, that if I followed the rules perfectly, I’d get better. But I didn’t.

I started going backward and could only eat about 5 foods. And all my symptoms were back and I gave up, ate junk food, stayed in bed, and hated everything. My eating disorder became my illness, my illness became my life, and my life became an unshakable nightmare.

I needed serious help.

I Needed the Help of a Trusted Practitioner…

“Parasites?”

“Yes. It’s very serious. You need urgent attention. It could be fatal.”

It was Christmas 2015. No doctor’s offices were open. I thought I was going to die.

My functional medicine practitioner read my test results to me over the phone. My heart, soul and mind felt like they were dying. Not only did I have parasites, but also H. pylori, SIBO, Candida, adrenal fatigue, fibromyalgia, and hormone imbalances.

I became a haunted, hollow body, full of inflammation and existential loss. And as bad as it had been up till that point, and as low as I felt in those moments, it was only the beginning.

2016 was the hardest year of my life. I had almost zero support from my UK/NHS based physicians, who literally did not believe me when I showed them my test results; they said that I “probably didn’t have a parasite infection, and it was just a bad case of IBS and some neurosis.”

Getting Rid of the Infection(s) Changed Everything

In addition to a thorough herbal and supplement protocol, as directed by my practitioner, I had to take 3 massive rounds of debilitating antibiotics to squash the parasites. The infection was simply too serious and too far along, so we had to go straight in for the big medications.

It took me over two years to get rid of all the culprits (yeast, bacteria, parasites, and so on) – and that was with complete dedication and solid action taken every day. Keeping total wellness at the forefront, we focused on herbs and gentle supplements to bring my entire body back into balance. We mindfully resorted to pharmaceuticals when it was absolutely necessary, and always took care to restore harmony to the system afterwards.

Creating My Own Custom Version of the SCD Diet

My practitioner helped me create a version of SCD that was perfect for me. Instead of obsessing about what I was eating, the gentle parameters allowed me to feel safe and begin enjoying food again. It was really important for me to keep it simple for a long time.

It requires a lot of willpower and dedication, but taking the time to create my very own food safety zone and slowly customize a diet that works for me was an essential component to healing and maintaining results.

The Journey Was Long and Hard, But Worth Every Second

My journey was hard. It often felt impossible. I could have died – and felt that I was dying many times along the way.

I lost faith and friends. I wasted money and time. I got angry and blamed and criticized.

I became a victim. I wanted to be a victim. I’d spent over a decade degenerating, and didn’t know how to be a happy, healthy, thriving human – or that it was even possible.

All My Hard Work and Dedication Paid Off and It Felt Good

And all of a sudden, I could go on beautiful country walks with my husband. And food tasted good again. I could make healing blueberry jello and it was delicious and nourishing.

I felt well. Which was a novel concept, I assure you. I became myself again and saw the light, felt the freedom, and cooked food that fed my soul.

I learned to make space for healing – true, actual, long-lasting, and ongoing healing.

My 6 Tips For Overcoming Any Illness(es):

Take Responsibility

When I realized I was responsible for my own health and healing, I got depressed. I couldn’t handle the burden (or guilt). But when you choose to take responsibility, you realize that you can also choose to take control to get better, overcome blocks, and move forward on your own terms. (And not get hung up on that one doctor who told you that you were crazy, thereby wasting more of your precious life.)

Become Your Own Healer

Being your own healer is the essence of empowerment. It means building your own healing intuition, taking initiative, and being proactive, being open to all modalities of healing, trying what speaks to you, and then mindfully pursuing what feels right.

Be Your Own Advocate

Sometimes getting out of bed is the greatest achievement. I get it. It’s a slap in the face and a scandal to find out that no one is going to do this healing thing for you if you don’t (or won’t or can’t). It’s just bad news on a bad day at a bad time. But the good news is you are always going to be your very best advocate – because you know yourself best, because it’s your life.

Create the Right Mindset

This is non-negotiable. It means aligning your thoughts with your highest vision of health and healing. Honing your mind to expect success. Getting serious about your healing goals. Conditioning your mind so that you heal with every thought. Digging into your subconscious and uncovering habits and patterns that have brought you here and are keeping you sick.

Accept Help

I’m a chronic self-helper. I’m very independent, self-motivated, and determined – and this got me into deep trouble on my healing journey, because I was certain I could figure it out on my own. The result was years wasted and thousands of dollars spent on zero progress. It wasn’t until I employed the help of my amazing Functional Medicine Practitioner, Dr. Brie Wieselman, that I got clear about what was at the root of my symptoms. It was a step that literally saved my life and gave me back all the vitality I thought I’d never ever have again.

Follow Through

You are going to eat the chips, drink the wine, and skip your appointment, even though you know what kind of disaster is waiting. You’ll probably even hate yourself for doing it. That’s OK. Honor your human experience. And then, get up. Keep going. Finish what you started, no matter what.

Healing is a choice. It’s a lifestyle. It’s action taken every day that moves you forward on a journey of purpose, meaning and connection. Choose to heal. You got this.

[Re-Enter Jordan]

Achieving the ultimate goal of becoming healthy can be messy and sometimes complicated.

But, as you’ve seen from Anna’s story, where there’s a will there’s a way.

Changing your diet is a great place to start, but for Anna, myself and many others, diet alone isn’t enough to become fully healthy.

So, whether you’ve yet to address your diet, are working on reducing and identifying sources of stress, or need the help of a trusted practitioner, we’re here to help.

To get started now, grab a copy of our eBook, and let us know how we can support your health transformation.

What is the number one thing you need help with? Let us know in the comments section below.

-Jordan

The post How Anna’s Life Changed: The Parasite-IBS Connection appeared first on Healthy Gut Company.

Buying meat that is healthy, safe and affordable for your family shouldn’t be hard.

But when you’re actually standing at the butcher counter, trying to decide what to buy, it can get pretty overwhelming.

The options seem endless – from grass, grain or vegetarian-fed to organic and hormone-free. Plus, you have to see what’s actually available and then there’s the price to consider.

You may find yourself asking the question: “Is grass-fed meat (or meat in general) really worth the hassle and the price?”

And the answer is YES. Every single time.

In fact, choosing grass-fed and finished meat for your family is one of the most important choices you make on your journey to better health.

Why Is Grass-Fed So Important?

You may have never considered what the animals you eat have eaten themselves (for many years, I didn’t think about it, either).

But the fact is…. it matters.

When you eat an animal, you’re not just eating meat – you’re also consuming the remnants of everything that animal has eaten (food, medications, chemicals, etc).

Generally speaking, we want the animal to be as healthy as possible and this largely depends on what it eats (just as it does for humans). Cows were meant to eat grass, not grain. The minute we begin to stray from that is when problems arise and overall health of the animal declines.

At this point, hopefully you’re more concerned with what the animal is eating (or not eating in some cases) than you were before and that’s a good thing. You should know and care, as it directly affects your health and the choices you make when it comes to buying and consuming meat.

Instead of overloading you with mounds of research that supports grass-fed meat, I’d like to shed some light on what you’re getting if you choose conventional meat – like the stuff you’d buy at your local grocery store.

Grain-Fed Beef: The Basics

The majority of meats found in grocery stores are a product of animals raised in a “concentrated animal feeding operation,” or CAFO. CAFOs are a specific type of large-scale industrial facility that raises animals – commonly referred to as “feedlots.” If you’re driving down the freeway, you usually smell these CAFOs before you see them – hundreds, even thousands, of animals packed into tight pens.

What is the main goal of such an operation? It’s to mass produce meat for the lowest possible cost, which means getting cattle fat and ready for slaughter in the least amount of time and space.

Cattle are ruminant animals – meaning they’re built to eat and digest grass (and have 4 compartments in their stomach to achieve complete nutrient absorption). But, CAFO cattle are expected to grow fast and a natural diet of grass takes too long and requires too much grazing space. Instead, CAFO cattle are fed an unnatural diet of genetically modified soy, corn, and by-product feedstuff (even things like rotten food the grocery stores throw out).

While this type of diet does help cows fatten up more rapidly, it causes other serious problems. Because the cattle are designed to deal with grass, not grain, soy and random by-products, they’re unable to properly digest and absorb these “foods.” As a result, they often develop diseases such as rumenitis and “feedlot Polio.” Sadly, it’s actually considered “normal” for feedlot cattle to be sick.

Not only are CAFO cattle kept from the green pastures they were meant to forage on, but sunlight and exercise are scarce. Just as humans need these two variables to thrive, so do animals. Instead of having room to graze, these cattle are kept in small pens with little space to walk around. On top of that, they’re forced to stand knee-deep in their own excrement.

The unsanitary conditions of CAFOs make it easy for diseases to spread, resulting in a lot of sick cows. And as CAFOs and the number of unhealthy cows increased over the 20th and 21st centuries, antibiotics have stepped up to “save the day.”

Antibiotics: An Avenue for Mass Producing Meat

The use of antibiotics for cattle began in the 1940s. What started as treatment for sick cows quickly became a standard treatment for all cattle when studies revealed antibiotic use led to more efficient weight gain.

Antibiotics not only promote fast growth, they are also a critical tool for fighting diseases that spread rampantly in feedlots. The most common disease affecting CAFO cattle is acidosis – a potentially life-threatening metabolic condition which occurs when too much acid accumulates in the rumen as a result of a high-grain diet.

Acid in the rumen can lead to rumenitis (inflammation of the stomach) and ultimately a liver abscess. Liver abscesses allow bacteria to pass through and enter the bloodstream and it’s estimated that 12 to 32% of all feedlot cattle develop liver abscesses.

The solution? Yep, you guessed it – a round of antibiotics to combat the infection to ensure the animal is well enough to become part of the ultimate end goal (cheap meat, fast).

Unfortunately, antibiotic use is only expected to increase, as a 2015 study predicts antibiotic use in livestock will likely rise 67 percent by 2030. Big corporations would rather you not know this type of information, and that’s one of the reasons it’s so important to stay informed.

What Happens on the Farm Doesn’t Stay on the Farm

Approximately 70% of the antibiotics sold in the United States are used in meat and poultry production, contributing to what is now referred to as the “antibiotic resistance crisis.”

This isn’t just dangerous for feedlot animals – humans use a lot of the same antibiotics. And when the antibiotics stop working, they can no longer be used as a life-saving intervention for anyone.These antibiotic-resistant “superbugs” can be spread to humans via food, contaminated water, insects, air, and direct contact with the animal or manure.

Researchers estimate approximately 75% of antibiotics administered to animals are not actually absorbed but rather excreted in waste where they have a much greater chance of encountering new bacteria, exchanging DNA, and creating resistant strains.

Despite industry claims that 40% of all antibiotics used on farms are drugs unrelated to use in human medicine, this study shows that use of monensin (a bovine antibiotic) led to a 32-fold increase in resistance to bacitracin – which is used in human medicine.

Antibiotic resistant bacteria are a huge issue in the United States – the Centers for Disease Control and Prevention reported more than 2 million Americans become sick and more than 23,000 die per year due to resistant bacterial strains.

After reading all of this, you may be wondering if meat is just better off left out completely.

The Great Meat Debate: To Eat or Not to Eat

Grain-fed, conventional meat from cattle raised on CAFOs? You may be better off avoiding it.

But, sustainable, grass-fed meat – while not only tasty – is an important food for a healthy gut and feeling your best.

Here are just a few reasons to include meat in your diet:

• Complete Protein – All 9 essential amino acids (these must be obtained from food) are present in meat (unlike plant proteins). It’s imperative to get enough protein to both heal and stay healthy. While plant foods do contain protein, they don’t contain all 9 essential amino acids – meaning no single plant is a source of complete protein.
  
• Conjugated Linoleic Acid (CLA) – This nutrient powerhouse must be obtained through the diet (our bodies can’t make it) and it helps to fight cancer, build muscle, and maintain a healthy weight. Grass-fed beef contains anywhere from 3 – 5 times more CLA than it’s grain-fed counterpart.
  
• Antioxidants – Grass-fed meat is also high in precursors to cancer-fighting antioxidants like glutathione, vitamin A, and vitamin E.
  
• Omega-3s – Grass-fed meat has 3 – 5 times more omega-3s than grain-fed meat and the omega-6 content of grain-fed meat can reach as high as 20:1 (omega-6:omega-3). A diet dominant in omega-6 is one of the largest contributors to numerous chronic diseases today.

When you cut meat out of your diet, you have to rely on other food groups to make up for the missing calories. Typically, this leads to an increased consumption of grain… and we all know where we stand when it comes to grain and healing your gut.

With careful planning, a vegetarian diet can work for some people – but in our own experience and research, the majority of healthy people include a wide array of foods in their diet – including sustainable, grass-fed beef.

How to Eat Meat Mindfully

We believe in the concept of individuality and empower our followers to do what is best based on their own unique needs. These tips are here to help you decide what is best for you.

1. Quality – It matters, big time. It’s no surprise when we hear people say things like “I feel so much better when I don’t eat meat.” It’s almost always because they are consuming poor quality, inflammatory meat rather than grass-fed meat.
   
2. Proper stomach acid levels – We need plenty of stomach acid to break down the peptide bonds in meat. If you don’t have it, you may get that heavy feeling after you eat meat (and then assume it’s the meat that’s making you sick). It’s important to first check your stomach acid and then supplement with Betaine HCL if needed.
   
3. Quantity – How much meat should you consume? The answer is different for everyone, and this is where you get to decide what is right for you. If you’re training vigorously, perhaps you’ll need to consume meat multiple times per day to meet your body’s demands. Or maybe you’re just starting on your health journey and can only handle meat a couple times per week.

We know how important the quality of meat is but, as we’ve established, the cost can be a real challenge. After years of searching and trying different brands, we’ve found just what we were looking for – high-quality meat at an affordable price.

Grass-Fed Meat: The Sustainable, Affordable and Healthy Option

So, let’s go back to where we started – you’re standing at the butcher counter in your grocery store.

Hopefully they carry grass-fed beef…

But what if they don’t?

Or maybe they have a small selection – but it’s double or even triple the price of conventional beef. So what do you do?

You’re not the only one who’s been in this position. The demand for affordable grass-fed beef is growing. But new companies like Butcher Box are meeting that demand and making it easier to eat meat the healthy way.

Butcher Box offers a subscription service that delivers 8-11 pounds of grass-fed beef, organic and pastured chicken, and heritage breed pork right to your door. Each delivery has enough for 20 individual meals, working out to less than $6.00 per meal.

And if you don’t eat much meat? You can have the box delivered at your desired frequency – and pause or change your subscription any time. That means whether you’re a family of six or live alone, Butcher Box can work for you.

Butcher Box works with small farms who treat their animals (and the planet) with respect. It’s meat you can feel good about eating and a company we’re excited to support.

Right now, Butcher Box is offering a special deal just for the SCD Lifestyle community – $15 off your first order PLUS 4 FREE 6 oz. flat iron steaks for a limited time only. And every Butcher Box order ships for FREE.

I’m so excited for you to try Butcher Box – take advantage of the discount and the free flat iron steaks until 9/19 and let us know what you think!

In good health,

Steve

P.S. – This offer expires at midnight PST on 9/19 so don’t miss out!

The post Antibiotics In Grain-Fed Meat: What You Need To Know appeared first on Healthy Gut Company.

Scleroderma may not be the most prevalent or deadly of all autoimmune diseases, but it is an unpredictable and disabling disease that affects thousands each year.

This condition can range from a mild case, in which only the skin is affected, to a more severe case where multiple organs become involved.

Conditions like scleroderma can bring on a whole new level of anxiety in people, often leading to a feeling of being out of control.

It’s natural for anybody to feel this way, and all of us here at SCD Lifestyle can relate. But thankfully there are things we can do to take back the reigns.

Whether you’re looking for ways to manage the symptoms of scleroderma, are seeking information on how to heal your gut, or simply want to feel your best, this article has got you covered. Read on…

What Is Scleroderma?

Scleroderma is a chronic disease that causes collagen (supportive tissue) to become hard and rigid. It’s most often associated with the skin but can also affect the digestive tract, blood vessels and internal organs.

There are two types of scleroderma: limited and diffuse.

Diffuse can involve any part of the body and is characterized by widespread skin involvement and rapid thickening. Tightened skin on the hands and joints can reduce mobility, cause pigment changes as well as hair loss, and the internal organs can also become affected.

In limited scleroderma, skin thickening is less widespread, often appears only on the hands and face, and develops more slowly. The “crest” syndrome is the most common type of limited scleroderma and is characterized by:

C – Calcium deposits under skin and in tissue
R – Raynaud’s (the most common initial complaint)
E – Esophageal dysmotility (contributes to heartburn)
S – Sclerodactyly (thick skin on the fingers)
T – Telangiectasias (enlarged blood vessels that often show up on the face)

So, how serious is scleroderma?

The severity of scleroderma will depend on which parts of the body are affected. Most concerning would be the involvement of the lungs, kidneys, heart and gastrointestinal system. Systemic sclerosis (diffuse) is often the most serious, as it can involve the disruption of these vital organs.

Scleroderma is not contagious, infectious, cancerous or malignant, but any chronic disease can become serious at any point.

The effects of scleroderma on the body, no matter the kind or classification, are difficult to predict from case to case and thus an early diagnosis is the best case scenario for successful treatment.

How Do I Know If I Have Scleroderma? (Diagnostic Tools)

Aside from identifying common symptoms, such as red spots on the skin, fatigue, mask like facial skin, weight and hair loss, stiff joints, and a persistent cough, the following measures are also used to help detect scleroderma:

• Blood tests – Elevated levels of antinuclear antibodies (immune factors) are found in a large percentage of patients with scleroderma.
• Computed Tomography (CT Scan) – It is important to verify whether it has spread to the lungs. An X-ray or computed tomography (CT scan) may be used to check for lung damage.
• Echocardiogram (an ultrasonogram of the heart) – Is recommended to detect lung involvement, if any.
• Endoscopy – A small tube with a camera on the end is used to view the muscles of the esophagus and intestines, as involvement can lead to heartburn, swallowing difficulty as well as nutrient malabsorption issues.

And while it is thought that fewer than 500,000 people are affected each year in the U.S., it can be a fatal disease. Scleroderma is more likely to affect women and the age of onset is typically between the age of 35 and 50 years old. African Americans and Native Americans are also more likely to be severely affected.

A proper examination is encouraged, as the data is used to help researchers move forward in their work of finding a cause.

Is There a Specific Cause of Scleroderma ?

The exact cause is not yet fully understood, but here’s what we do know….

Scleroderma is classified as one of the autoimmune rheumatic diseases. As with nearly all autoimmune conditions, the immune system begins to attack its own tissue.

Monocytes, are known as the “big eaters” of the immune system and are rapidly recruited to an injured or infected site. They produce immune signaling cells, which helps start the repair process. Those with scleroderma are found to produce an excessive amount of inflammatory cytokines, which can lead to the overproduction of collagen.

The excess collagen becomes hard and thick, similar to that of scar tissue. Some researchers describe this process as the body trying to lay down scar tissue where it isn’t needed… over and over again.

New findings have also pointed to the CD247 gene as having an integral part in the development of scleroderma, but more research is needed to confirm its involvement. As the science continues to unfold in this area, researchers remain focused on the factors that trigger the chain of events that lead to this autoimmune condition.

What Triggers Scleroderma?

Bacterial and viral infections, such as parvovirus B19, cytomegalovirus, Epstein-Barr and retrovirus, have all been linked to scleroderma.

Epstein-Barr virus, or EBV, is one of the world’s most common human viruses and has been heavily researched for it’s involvement in the disease process of scleroderma. One specific study recruited 53 people with diffuse cutaneous scleroderma, as well as 34 healthy people, all of which tested positive for antibodies against EBV.

Researchers isolated monocytes from participants’ blood and infected these cells with EBV. The analysis showed that EBV infection triggered activation of innate immune response genes in monocytes, particularly Toll-like receptor (TLR) 8.

“This is the first study that identifies infectious EBV in monocytes from patients with SSc, and mechanistically links EBV with activation of TLR8 and the IFN innate immune response in freshly isolated dcSSc monocytes. The results suggest that monocyte activation in SSc may be a consequence of EBV infection.” – Researchers of Arthritis Research and Therapy 2017

Other possible triggers include occupational exposure to certain chemicals, such as silica and silicone, as well as gut related issues. It may seem far off to think of a viral infection or the gut as having anything do with the development of scleroderma…

But research shows us just how connected they really are. Let’s take a closer look at what role the gut plays.

Scleroderma and the Gut