For this week's Trash Panda Tuesday we've partnered with holistic nutritionist Grace (@_gracefullwellness) to talk about gut health and healing. After struggling with chronic stomach pains, fatigue, and a variety of other uncomfortable symptoms, Grace devoted her time and energy into healing her body through the right foods and supplements. Her goal is to help people take back control of their health by using a holistic approach to nutrition and lifestyle.
Healing Your Gut
I hear it all the time… “My stomach hurts after I eat, I'm so tired, I can’t lose weight but I FEEL like I'm eating healthy.. Where do I even start?
It can be really confusing, frustrating, and overwhelming when you feel like you’re doing everything right but you’re still not feeling like yourself. It’s best to keep it simple and go back to the basics.
Here are a few simple things you can start doing today that will have you on your way.
Adopt a whole foods diet
Eat foods that your body recognizes as natural! Fresh fruits, veggies, and get plenty of protein (in whatever way feels best for you!)
Eliminate packaged foods with a ton of added sugars, fillers, preservatives, chemicals, gums, and refined carbohydrates.
Sit down to eat with no distractions (no phone, tv, etc.)
Take a few deep breaths- this will help your body get into a parasympathetic state or “rest and digest” which is KEY for efficient digestion!
Chew each bite 20 times. This will stimulate digestive enzymes, lighten the load on your digestive system, and help you be able to sense fullness cues.
Identify Food Tolerances
If you have a feeling a certain food may be causing your symptoms, cut it out for 3 weeks and see how you feel.
Common triggers: Dairy, gluten, corn, soy, eggs, peanuts & FODMAPs
Eliminate Artificial Sweeteners
Fake sweeteners & sugar alcohols can facilitate negative changes to the community of bacteria in our gut and cause bloating, gas, indigestion, and other symptoms of digestive distress!
Common ones to look out for: Erythritol, Maltitol, Xylitol, Aspartame, Sorbitol.
It’s also important to remember that perfection doesn’t exist! Start being more mindful of your stress levels around meal times and focus on not just what you're eating but HOW you’re eating. This will make a massive difference in how your body digests food and absorbs nutrients!
To help inspire your next trip to the grocery store, here are a few of my favorite products that have great ingredients!