Hippocrates is noted to have said ‘All disease begins in the gut’ over 2500 years ago. Turns out her was right , as research now proves that gut health influences overall health, including mental health.
This is where nutrients are so important, as the rate at which energy is produced is nutrient-dependent. If our gut health is compromised, this means we won't be able to break down our food and absorb nutrients for cellular energy production, leaving us feeling tired and lacking in energy.
Do you have inflamed skin? Rosacea? Or Acne? Do you experience bloating? Bloating is considered one of the signs your gut is looking for help.
Where possible avoid or minimise processed foods, ultra-processed foods, juices (smoothies are a better choice) dairy, sugar and alcohol
Leaky gut is one of the culprits that could be contributing to your bloating.
Leaky gut is when gaps in the gut lining occur. Gaps in the gut lining means half-digested foods and larger proteins can make their way out of the small intestine and into the bloodstream. Once in the bloodstream, the immune system tags them as an invader and the immune system starts attacking proteins.
Bone broth contains healing compounds such as: glutamine, collagen, proline, glycine, and gelatine. These are essential amino acids and trace minerals that work within the intestines to help seal the gut. They're easily absorbed, allowing them to provide cells with the direct building blocks needed to heal the gut lining. See recipe below
Try to source grass fed meat for protein. Preferably - No Hormones. No Antibiotics. No Grains. No GMOs. No Confinement. No Grain By-products. Cows who forage on healthy grass produce healthier meat.
https://www.sciencedirect.com/science/article/pii/S0309174013004944
Chickens enjoy being free-range and foraging for their food. Foraging is also the most natural way for chickens to eat. These are healthier chickens who produce more nutrient dense eggs etc.
What the hen eats impacts the health benefits we experience from food - https://extension.uga.edu/publications/detail.html?number=C954&title=Nutrition%20for%20the%20Backyard%20Flock
An unhealthy gut can show up as irritable bowel syndrome (IBS) or bloating or gas, along with other less easy to define symptoms Some of these signs you may have been experiencing for your whole life without realising they were related to your gut, or that there are ways to support and manage them, or even be rid of them!
You can have IBS – Irritable bowel syndrome which classes all kinds of upset digestion or IBD – Irritable Bowel Disease. Inflammatory bowel disease (IBD) is a term that describes disorders involving long-standing (chronic) inflammation of tissues in your digestive tract. Types of IBD include:
Ulcerative colitis.
Crohn's disease.
Best to be assessed by a professional. There are no real tests for IBS – a trained and experienced gastroenterologist can distinguish the classic symptoms of IBS from other symptoms that might prompt an evaluation to exclude other diseases.
Triggers for IBS Flare can include.
- Stress
- Exhaustion (Physical and or Mental)
- Skipping meals / Eating on the go
- High-intensity workouts
- High sugar diet / low fibre diet/processed diet
- High FODMAP foods like onions, garlic, legumes, dairy, apples.
Look to follow a Low Fodmaps diet. https://www.monashfodmap.com/ibs-central/i-have-ibs/starting-the-low-fodmap-diet/
Lifestyle tips to reduce stress and improve health.
- Yoga, meditation, or mindfulness to reduce stress.
- Peppermint oil capsules or fresh leaf peppermint tea when you experience a flare-up.
- Aloe vera juice to support digestion.
- Bone broth helps to heal a leaky gut and is full of nutrients.
Include Bone Broth in your diet.
Bone broth is a great source of amino acids, collagen, gelatin, and trace minerals that your body craves. These are all fantastic for healing leaky gut, improving dysbiosis, and keeping your digestive tract healthy.
INGREDIENTS:
2 kg of bones e.g. organic chicken frames, beef or lamb bones (As a guide one chicken frame weighs about 1 kg)
1 large onion, chopped into quarters.
1 bulb of garlic, split into cloves (skin on or off)
2 carrots, chopped into chunks.
3 celery stalks and leaves chopped.
1 fennel chopped.
1 leek - chopped.
1 Parsnip – chopped.
1 cup fresh parsley, chopped.
2 Tbsp of apple cider vinegar from mother.
2 bay leaves
1 tsp peppercorns
Pinch of Sea Salt.
Chopped smoked bacon if you wish for flavour.
INSTRUCTIONS:
Put the bone and all other ingredients (except parsley) in a large pot. Fill the pot with water so it just covers all ingredients.
Let the mixture sit for 30 minutes and then turn on the heat and bring to the boil.
Once boiling, skim off the film that rises to the top, and then reduce to a simmer. Leave simmering for 4-8 hours. The longer you cook, the more flavour and nutrients will be released from the bones.
10 minutes before you turn the heat off, stir through the parsley and season accordingly.
Alternatively, you can put everything in a crockpot/slow cooker and cook slowly overnight.
Once the mixture has cooled, remove the vegetables and bones (squeezing out any extra liquid) and then strain through a sieve.
Pour into small containers (preferably not plastic) and store in the fridge or freezer to use as needed.
