The Gut Health Guide

So gut health has become a huge trend over the past year and just in time for me!

2 Years ago I started to experience a plethora of problems stemming from my gut. I was having trouble digesting food properly, I was bloated all the time (even a little gassy, I know TMI but a girl has gotta be real), and it even caused more hormonal acne to worsen. I know what you're thinking, how could your stomach affect your face?!? Great question, the gut biome can have an impact on your whole body, crazy! In order to best explain how to get your gut back on track, I'll take you through my journey!

When my symptoms became unmanageable I went to see a naturopath to find out if they could help me find the root of the problem. I had been sensitive to dairy for a number of years before that but otherwise, I used to be fine eating anything! We did a number of tests including SIBO, blood test for food sensitivity and vitamin deficiencies, as well as a stool sample test (I know, gross). After all of these tests, we found out that I was experiencing symptoms of SIBO (Small Intestine Bacterial Overgrowth), insufficiency Dysbiosis (lacking good bacteria), low short-chain fatty acid content, and candida overgrowth. This was likely caused by stress, anti-biotics, food sensitivities and poor gut motility (the stretching and contractions of the muscles in the gastrointestinal (GI) tract) as well as a change in hormones. I had recently switched from oral contraceptives to a hormonal IUD which not only caused a flare-up of horrible hormonal acne, it also impacted my gut biome.

My next step was to build a treatment plan with the help of my naturopath.

1. Diet Changes: First off I had to do an elimination diet avoiding all of the foods in my sensitivity list (which was quite extensive). On top of the long lists of foods, my body wasn't friends with I also needed to cut out artificial sweetener, deep-fried foods, highly processed foods and meat that wasn't hormone or anti-biotic-free. I was also instructed to increase my intake of soluble fibre like yams, sweet potatoes, squash & legumes (chickpea, lentils, mung beans, black beans).

2. Supplements:

   1. To aid in digestion: digestive enzymes before every meal

   2. To treat Candida:

      1. Berberis Formula (by Genestra) – 1 capsule three times/day with meals

      2. Grapefruit Seed Extract (by New Roots) – 1 tablet 3 times/day with meals

   3. To treat Insufficiency Dysbiosis:

      1. IBS Relief (by Flora) start with ½ tbsp in a small amount of water just after dinner, work your way up to 1 tbsp (it is common to have some gas initially, that is why it is important to start low)

      2. Advanced Biotics (by AOR) – start with 1 capsule in the morning (away from food), but work up to 1 capsule twice per day (first thing in AM & then ½ hr before bed)

3. Lifestyle Changes:

   1. Remember to take some deep diaphragmatic breaths prior to eating, as this will help get your body into the parasympathetic/digestive state (I suggest 5-10 breaths)- try to avoid eating on the go

   2. Try to avoid liquids with meals, as this dilutes digestive enzymes

   3. Switch back to lower dosage oral birth control after IUD removal

After following this routine I was eventually able to add back some of the foods I was sensitive to and after a year of focusing on my gut health things were starting to feel normal and my hormonal acne was fading away. I stopped taking all of my supplements and school started to pick up, bringing back high levels of stress and slowly my symptoms started coming back. I have learned that you can't just cure gut problems, it's a journey that constantly needs work. I have not only re-introduced some of my supplements but also focused on reducing stress and eating foods that are easier to digest.

I'm still on my journey but here are my tips for you if you are just starting out!

1. See a naturopath if you can or consult holistic health information available online

2. Reduce intake of processed foods and artificial sweetener

3. Don't restrict your diet unless necessary as it can lessen the diversity in your gut biota

4. Ensure that you are eating fibre because it is food for the good bacteria in your gut!

5. Don't take antibiotics without probiotics (consult your doctor)

6. Take deep breaths before and while breathing to aid in digestion

7. Follow my morning gut routine as seen below!

My Morning Gut Routine:

Stay ✨glowing✨

- Sarah