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July 23, 2020 29 min

What is REALLY causing your gut irritation??? Causes, symptoms and holistic treatments for dealing with IBS including FODMAPs, gut healing foods, natural supplements and lifestyle changes.


OVERVIEW:

My 3 Step approach to healing your gut:

> IDENTIFY: what is the root cause of your gut irritation?

> CLEANSE: get rid of the irritant (e.g parasite, bad bacteria overgrowth, food intolerances).

> HEAL: focus on nourishing your gut, boosting your immunity, reduce inflammation and rebalance your microbiome.


7 THINGS TO INCLUDE IN YOUR DIET:

1. FIBRE: soluble for IBS-D (blueberries, sweet potato, chia seeds, flax seeds, psyllium husks), insoluble for IBS-C (green beans, raspberries, kale, brown rice, quinoa)

2. PROBIOTICS: kombucha*, kefir**, yogurt*, miso, tempeh, sauerkraut, supplements (mentioned: VSL#3, Symprove, Microbz)

*I like Remedy as it contains 0g sugar

**Remedy & Purearth do dairy free kefir

3. PREBIOTICS: green bananas, sweet potato, blueberries, raw apple cider vinegar, dandelion greens, chicory, baobab

4. COLON CLEANSERS: leafy greens, spirulina, chlorella, moringa, matcha, psyllium husks, fennel, peppermint, oregano

5. ANTI-INFLAMMATORIES: berries, avocado, green leafy vegetables, tomatoes, açai, cacao, turmeric, ginger, cinnamon, omega 3 rich foods like oily fish, olive oil, walnuts, flax and chia.

6. ANTI-SPASMODICS: chamomile, ginger, peppermint, fennel

7. ADAPTOGENS: ashwagandha, cordyceps, holy basil / tulsi, maca, liquorice root (look for deglycyrrhizinated licorice / DGL to prevent high blood pressure)


SUPPLEMENTS SUGGESTIONS:

>> Bone broth

>> L-glutamine powder

>> Slippery elm powder

>> Marshmallow root

>> Camu camu (to support immunity)



RESOURCES:

My gut healing guides https://ellefrizzell.com/free-resources-pg/

MONASH university https://www.monashfodmap.com/

My eBook https://ellefrizzell.com/ebook-7-days-of-paleo/


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