Tag Archives: gut health

Top Five Gut Health Concerns: Holistic Health Strategies For Gut Health

For years, the gut was an overlooked aspect of health, but recent research has shed light on its crucial role in overall well-being. A healthy gut doesn't just aid digestion; it influences everything from mood to immune function. As someone who has been supporting people with gut health issues for nearly 20 years, I want to share the top five concerns people have about their gut health and some quick tips for each.

1. Digestive Issues

Digestive issues like bloating, gas, constipation, and diarrhea are among the most common complaints. These symptoms can make daily life uncomfortable and, at times, unbearable. Often, they seem to arise out of nowhere, but more often than not, they are tied to diet.

Quick Tip: Increase Your Fiber Intake

Fiber is essential for a healthy digestive system. Foods rich in fiber, such as vegetables, fruits, beans, and grains, help keep things moving smoothly in your digestive tract. However, it's important to increase your fiber intake gradually. A sudden increase can overwhelm your system, leading to more bloating and discomfort. And don’t forget the importance of water—fiber works best when you’re well-hydrated.

2. Food Sensitivities and Allergies

Food sensitivities and allergies are increasingly common, causing a range of digestive problems, including stomach pain, bloating, and irregular bowel movements. These issues can be frustrating because they’re not always easy to pinpoint. Sometimes, the symptoms may not appear until hours or even days after consuming the offending food.

Quick Tip: Keep a Food Diary

Tracking what you eat and how you feel afterward can help you identify problematic foods. A food diary allows you to make connections between what you’re eating and how your body reacts. Once you identify the foods that don’t agree with you, you can adjust your diet accordingly. This proactive approach can prevent future discomfort and improve your overall gut health.

3. Microbiome Imbalance

Your gut is home to a vast community of bacteria and other microorganisms, collectively known as the microbiome. This community plays a vital role in digestion, immune function, and even mental health. However, when the balance of good and bad bacteria is disrupted, it can lead to digestive issues, weakened immunity, and other health problems.

Quick Tip: Incorporate Fermented Foods

Fermented foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics, the beneficial bacteria that support a healthy gut microbiome. Introducing small amounts of these foods into your diet can help restore balance to your gut flora. Start with just a tablespoon or two and see how your body responds. Over time, you can gradually increase your intake.

4. Stress and Mental Health

The gut-brain connection is a well-established concept in holistic health. Stress and anxiety can significantly impact your digestive system, leading to symptoms like stomach pain, nausea, and changes in appetite. Conversely, a troubled gut can also contribute to feelings of anxiety and depression.

Quick Tip: Practice Relaxation Techniques

Incorporating relaxation techniques into your daily routine can help manage stress and, in turn, improve gut health. Practices like deep breathing, meditation, and yoga can calm your nervous system and reduce the impact of stress on your digestive system. Even just a few minutes a day can make a noticeable difference in how you feel, both mentally and physically.

5. Inflammation

Chronic inflammation in the gut can lead to serious conditions such as inflammatory bowel disease (IBD). Inflammation is often triggered by an imbalance in diet, stress, and other lifestyle factors. Left unchecked, it can contribute to a range of health problems, including autoimmune diseases.

Quick Tip: Focus on Anti-Inflammatory Foods

Diet plays a crucial role in managing inflammation. Incorporate anti-inflammatory foods into your meals, such as berries, fatty fish like salmon, and leafy green vegetables. These foods can help reduce inflammation and promote healing in the gut. Remember that many of these foods are also rich in fiber, so if you’re increasing your intake, do so gradually to avoid digestive discomfort.

Conclusion

Caring for your gut is essential for your overall health and well-being. By addressing common concerns such as digestive issues, food sensitivities, microbiome imbalance, stress, and inflammation, you can take proactive steps to maintain a healthy digestive system. Eating the right foods, managing stress, and paying attention to your body’s signals are key strategies for supporting gut health. A healthy gut not only improves digestion but also contributes to a happier, healthier you.

Navigating Gut Health Through Food Choices

When it comes to gut health, there are numerous factors to consider. Dietary choices and the quality of what you consume are super important. For many, changing lifelong eating habits to support a newly identified gut health issue can be a big challenge.
 
The healing power of food is profound, especially for those managing conditions like Hashimoto's thyroiditis, PCOS, and ulcerative colitis. Unfortunately, many medical professionals often overlook the critical role that food plays in managing these conditions. The lack of holistic nutrition support in mainstream medicine is a good reason for individuals to seek alternative support.
 
Sadly many people in the United States grow up on the Standard American Diet, which is high in fast food, takeout, and sugary cereals. These dietary habits often lead to various health issues, including frequent infections, sinus problems, and other chronic conditions. Transitioning away from this diet can be challenging but is essential for improving your gut health and overall well-being.

The Journey to Better Gut Health

Embarking on a journey to better gut health often begins with addressing dietary habits. Many people experience significant symptoms, such as hair loss, weight fluctuations, and digestive issues when they eat highly processed foods with poor quality, non-nutritive ingredients. These symptoms highlight the need for a better understanding of how different foods can impact your body.
 
  1. Identifying Issues: It can take years to identify the underlying causes of health issues. For many, this journey involves multiple diagnoses, such as Hashimoto's, SIBO, and parasitic infections, all of which can severely impact gut health.
  2. Exploring Alternatives: When conventional medicine fails to provide answers, exploring alternatives like holistic nutrition and lifestyle education becomes crucial. The holistic approach involves learning about the healing properties of food and how it can support your body's natural healing processes.
  3. Making Dietary Changes: Transitioning to a diet that supports gut health involves eliminating processed foods and focusing on nutrient-dense, whole foods. This shift can lead to significant improvements in symptoms and overall health.

The Role of Food in Healing

Food should be enjoyable and nourishing on multiple levels. However, many people develop unhealthy relationships with food due to societal norms and marketing strategies that promote sugary, processed foods. Redefining this relationship is crucial for improving gut health.
  1. Understanding Food's Role: Food is not only a source of comfort and celebration but also a vital component of health. Learning to see food as medicine can help you make more informed dietary choices.
  2. Crowding Out: Instead of concentrating on eliminating foods, focus on adding nutrient-dense options to your diet instead. This approach is gentler, less stressful, and will help you to naturally reduce the consumption of less healthy foods.
  3. Expanding Your Palate: Experiment with new foods and recipes. This can make your transition to a healthier diet more enjoyable. For example, incorporating more vegetables or exploring nutrient-dense recipes can add variety and nutrition to your meals.

Practical Tips for Improving Gut Health

  1. Meal Prep: Efficient meal preparation is essential for maintaining a healthy diet. Developing a system that works for your lifestyle can save time and reduce stress in the kitchen.
  2. Grocery Shopping: Learning to navigate the grocery store with a focus on whole, unprocessed foods is important. Learn to avoid grocery store tricks and aim to fill your cart with a variety of fresh produce, lean proteins, and healthy fats.
  3. Experiment in the Kitchen: Don't be afraid to try new recipes and ingredients. When you build up your confidence in the kitchen it can help you stick to your dietary goals and make cooking an enjoyable part of your routine.

Conclusion

Improving gut health through dietary changes is a journey that requires dedication and a willingness to explore new foods and cooking methods. By focusing on nutrient-dense, whole foods and learning to enjoy the process, you can support your body's natural healing processes and achieve better health. Remember, food is medicine, and making mindful choices can lead to significant improvements in your well-being.
 
 
olive oil

Why You Should Use EVOO For Gut Health

Good quality olive oil is not only a tasty way to cook food and add flavor, it has some pretty significant health benefits as well. Especially for gut health. But not just any olive oil will do. Sadly, most of what is available at the grocery store in see-through plastic containers is not a good choice.

Storing olive oil

To get the best quality olive oil, ideally you want cold pressed and extra virgin. Plus your good quality olive oil needs to be stored in amber or green glass to protect it from the light. That plastic isn't doing you or your olive oil any favors. Plus I'm just not a fan of food in plastic and try to avoid that as much as I can. A metal can is also a reasonable choice for an olive oil container.
 
Ideally, your olive oil should be in a cool, dark cupboard in dark glass with the top firmly affixed to avoid exposure to light, temperature, and oxygen. The goal is to reduce these exposures as much as possible to preserve it's quality.

Cooking with olive oil

Olive oil can be a wonderful cooking oil. Research shows that it's stable at high temperatures, up to 374°F, and it doesn't oxidize, unlike other vegetable oils. Plus, cooking with olive oil can help boost the antioxidant content of your meals. It's not only good for cooking/heating, it can even be used right out of the bottle to drizzle on a salad, used in a marinade, or add a little extra healthy fat to an appetizer such as hummus.

Benefits of Olive Oil

Now, let's take a look at extra virgin olive oil and how it can work wonders for your digestive system.

Anti-inflammatory for the Gut

Loaded with antioxidants, olive oil helps reduce inflammation by stopping free radical molecules from wreaking havoc in your digestive system. There are many studies that suggest following a Mediterranean diet rich in olive oil can lower your risk of various diseases including arthritis, heart disease, and even cancer. Talk about a delicious way to stay healthy!

Gut Healing Superpowers

In some ways, you can think of extra virgin olive oil as a superhero for your gut. Rich in antioxidants, also known as polyphenols, it provides prebiotics which are important for nourishing your gut microbiome and promoting the growth of healthy bacteria. Plus, olive oil helps produce short-chain fatty acids that are a type of fuel for gut function. Studies show an improvement in symptoms for those who deal with colitis, leaky gut, and other irritable bowel disorders when adding olive oil to their diet.

Nutrient Absorption Booster

Your gut loves extra virgin olive oil because it's rich in monounsaturated fats, like oleic acid, which is helpful for nutrient absorption. By helping your digestive tract absorb fat-soluble nutrients like vitamins A, D, E, and K, olive oil ensures that you get the most out of your meals. And olive oil can also be helpful for carotenoid absorption. Found in foods like yams, leafy greens, carrots, and tomatoes, carotenoids are a type of pigment in plants that are a form of antioxidant which is highly beneficial.

Natural Laxative Effects

Many people struggle with constipation. Olive oil, with it's lubricating properties, is an effective and gentle remedy. Unlike harsh over-the-counter laxatives, olive oil won't leave you feeling uncomfortable. It may even help reduce symptoms of incomplete evacuation.

In conclusion

As always, if you're allergic or sensitive to olive oil, it's best to avoid it. If that's not an issue for you, I encourage you to embrace its anti-inflammatory, gut-healing benefits, and enjoy the nutrient-rich goodness.
 
And remember to always choose high-quality extra virgin olive oil in a dark glass or metal container and store it properly for the best results.

There are many different brands of olive oil on the market, but not all have a similar taste or quality. I spoke with Tony Kasandrinos, the man behind my favorite olive oil to share with you the importance of choosing high-quality olive oil to reap its amazing health benefits!

[expand title="Sources"]

Foster, Kelli. “The Best Way to Store Olive Oil.” Kitchn, Apartment Therapy, LLC., 1 May 2019, www.thekitchn.com/this-is-how-you-should-be-storing-olive-oil-tips-from-the-kitchn-219089.

Author links open overlay panelS Cicerale, et al. “Antimicrobial, Antioxidant and Anti-Inflammatory Phenolic Activities in Extra Virgin Olive Oil.” Current Opinion in Biotechnology, Elsevier Current Trends, 13 Oct. 2011, www.sciencedirect.com/science/article/abs/pii/S0958166911006811.

Guasch‐Ferré, M., and W. C. Willett. Journal of Internal Medicine, vol. 290, no. 3, 23 Aug. 2021, pp. 549–566, doi:10.1111/joim.13333.

Zhou, Yaxi, et al. “The Potential of Natural Oils to Improve Inflammatory Bowel Disease.” MDPI, Multidisciplinary Digital Publishing Institute, 1 June 2023, www.mdpi.com/2072-6643/15/11/2606.

Author links open overlay panelYuanhang Yao, et al. “Effects of Dietary Fat Type and Emulsification on Carotenoid Absorption: A Randomized Crossover Trial.” The American Journal of Clinical Nutrition, Elsevier, 13 Mar. 2023, www.sciencedirect.com/science/article/abs/pii/S0002916523462673.

“Olive Oil and Constipation: Remedies, Other Treatments, and Causes.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/313416#treating-constipation-with-olive-oil.

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5 Signs Of A Healthy Gut

Today I’m addressing a topic that is near and dear to my heart, gut health.

Your gut is the key to wellness.  It’s home to trillions of bacteria, beneficial fungi, and other microorganism that work together to help keep you healthy. 

One of my mentors, Liz Lipski, is a highly respected authority on digestion and the author of Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion. She refers to them as our pets and frequently says, “If you take care of your pets they’ll take care of you.”  

Your gut is frequently referred to as your “second brain” because of how important it is when it comes to your overall health and wellbeing. 

So you may be wondering what the signs are that indicate you have a health gut.  I’ve listed them below.

1. Good digestion

One of the most important parts of gut health is digestion. You need to be able to consume a variety of healthy foods while not experiencing symptoms such as bloating, heartburn, or gas. If you regularly experience digestive issues after you eat it may be an indicator that you have some form of dysbiosis. 

2. Bowel health

Everybody poops. It’s normal and we’re meant to do this on a daily basis. Ideally you should be having 1-2 bowel movements per day that are well-formed and pass easily. If you are regularly constipated, have diarrhea, have poorly shaped stools, or other irregularities that could mean your gut is not functioning as well as possible. 

3. Immune health

Close to 70% of your immune system is actually located in your gut.  This means if  you have a healthy gut chances are high that your immune system is strong. Otherwise decreased gut health may indicate less of an ability to ward off infections or other illnesses. 

4. Clear skin

Your outside is a reflection of your inside. When your gut is working optimally it can help your skin look and do better. Plus having a healthy gut may mean less inflammation in the body which can, in turn, help reduce skin issues such as rashes, acne, and eczema. 

5. Balanced mood

A lot of your neurotransmitters are formed in the gut making the gut-brain connection very important. Reduced gut health may impact your emotions and overall mood. Studies have shown that having a healthy gut may help balance your mood and can possibly even reduce feelings of anxiety and depression.  One resource that I highly recommnd for this issue is the book The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood & End Cravings by my friend and colleague Trudy Scott. 

How to improve your gut health

In conclusion

Focusing on gut health can be a key to your health and wellbeing. If you are struggling with any of the issues mentioned above you may want to focus on your gut health. Consider starting with a food mood journal for 5-7 days and then look at your eating patterns. Keep in mind that choosing a clean eating plan, making sure that you are well hydrated, and adding mindfulness strategies to help manage stress are all good ways to support your gut.

Holistic Support For Diarrhea And Constipation

Are you a low carber who just can’t seem to get your digestion under control? I know your bloat! I suffered from chronic constipation my entire life. Interestingly enough, so did my father and one of my sisters. Some might chalk it up to genetics, and to some degree this is truth, however, I once heard a saying that made complete sense; “While genetics can load the gun, lifestyle pulls the trigger”. You may have genetic predispositions but lifestyle can turn genes on and off much like a light switch.

There are many signs and symptoms of digestive disruption and if you visit your local health food or vitamin store or throw a post on your favorite forum, you will hear a variety of different remedies from increase your fiber to push the magnesium to drink salt water until you have excruciating cramps. Your elimination does not have to be a violent one so I recommend a gentle enema or vitamin C to bowel tolerance rather than the salt flush.

What is right for one person may not be right for another.  It's important to take pause and ask  a few questions before simply running out to purchase a remedy that just cleans you out and leaves you wiped out:

  • Do I consume enough bacteria and fiber containing foods?
  • Do I consume enough foods to support and feed my internal bacteria?
  • Do I have slow emptying of the GI Tract? (Is Peristalsis working properly)
  • Am I properly hydrated?
  • Do I get enough exercise?
  • Do I have an exorbitant amount of stress?
  • Could I have food allergies?
  • Could I have parasites?
  • Have I been on several or even recent rounds of antibiotics?

Everyone has a remedy for the symptom but what is the cause?  Today, it is believed that we consume far less fiber and bacteria than our ancestral past. Processed foods have taken over the table where in the past fresh produce was carefully and lovingly extracted from our own yards. Previously we sterilized our food less and consumed more bacteria in the form of soil organisms. Remember grabbing a fresh tomato off the vine or a carrot out of the ground, wiping it on your pants or hosing it off and consuming immediately? Yes, these are the friendly organisms we are missing in our diets today. We have a friendly ecosystem and you are approximately 90% bacteria. Every process in the human body relies on bacteria.  From vitamin uptake to poop, we need these friendly flora to maintain good health.

One should have a bowel movement 1-3 times daily for optimum health. To this day, I wonder about the person who has a perfect BM 3x daily but I think too much.

Strategies to maintaining bacterial balance for good gut health

Chronic constipation affects almost 63 million people in the United States.  In yesterday's blog post we covered understanding signs and symptoms of constipation.  Today's post will share more information on strategies to support a healthy gut and rebalance your system.

What is poop? Poop is ¾ water, 1/3 dead bacteria, 1/3 indigestible fibers and the remaining, cholesterol, salts, undigested food and mucus from the lining of the intestines. All of this is highly variable of course because we are all individual in our biochemical make up.

The longer poop sits in the colon, the drier it becomes. When our feces sit in the colon, the body automatically draws the water into the bowels to make a firmer poop but if it sits too long, it becomes dry and just continues to grow causing bloat, pain and general discomfort. At this point, you feel like you’re delivering a baby or as my gluten intolerant daughter would say “muffin poop”. This is scary particularly for children.

By tweaking the diet it is possible to build and maintain a nice poop factory. This can lead to permanent change rather than a temporary daily fix which may rely on over the counter or pharmaceutical solutions.  Some suggestions for raising and maintaining a healthy bacterial balance include:

  • Lacto fermented foods such as sauerkraut, carrots, beets and pickles from the refrigerated section or homemade to save a few bucks. Be sure your store bought items are clearly labeled “live cultures”
  • While we don’t need to count fiber grams, consuming several cups of a variety of vegetables and fruits will provide you the fiber you need. Some fibers are easier to digest than others so choose based on your current status. Some may be able to eat broccoli while others can barely look at broccoli without bloat and an avocado is the only fibrous food they can consume.
  • Raw vinegars, Apple Cider and Coconut, are “live” foods and provide beneficial bacteria 
  • Purchase fresh veggies that are not pre-cleaned and treated and try not to use highly chlorinated water to rinse them. A little vinegar can do the trick with filtered water maintaining the integrity of the soil organisms especially if organic.
  • Feed your flora with “prebiotic” resistant starches like jicama, asparagus and jerusalem artichoke to name a few lower carb options. Your bacteria need food too and they consume more sugar than you do but in the form of non-digestible sugars, those you do not digest.
  • Use botanicals such as lavender rather than toxic antibacterial soaps. Your skin harbors a large amount of bacteria and this organ absorbs everything as if you were putting these toxins in your mouth.
  • Perhaps you have sluggish peristalsis or the movement/contractions of the intestines to move food and subsequent elimination. Some loud vocal gargling or opera style singing can stimulate the vagus nerve to begin movement. This is particularly helpful for those who suffer from delayed gastric emptying.
  • Be sure you are not becoming dehydrated. Pushing water isn’t necessary rather monitoring your activity/thirst levels are more important. You obtain water in foods too so don’t forget to chew your water!
  • If you sit all day, try to do some form of movement. It really doesn’t matter whether you’re rebounding or marathon running, the activity is your choice. Just move!
  • You have more neurons in your gut than your brain. If you are suffering from stress, this has a direct impact on the smooth running of your digestive tract (this is referred to as the “gut brain axis”).  Consider trying some stress reducing activities such as deep breathing, meditation, guided imagery, or yoga.
  • Have you been tested for food allergies? Gluten is historically a “muffin poop” builder, consider removing gluten completely from your diet and see if that makes a difference for your system. If that doesn’t help, you might consider an elimination diet with the guidance of a holistic practitioner to determine if any foods are contributing to your digestive distress.
  • Most parasites, other than Giardia, can contribute to constipation. We all have the potential to suffer from these unwanted bugs that use us a “life host.” Consider using a botanical such as wormwood and black walnut every 3 months or so to combat these little parasites. Some are more difficult than others to eliminate but with proper stomach acid and enough anti-parasitic food chemicals, these bacteria might check in but they won’t stay too long.
  • Last, and probably one of the most important issues we face today, is the over-use of antibiotics. Not  the prescription you needed for a bout of strep throat or that horrid sinus infection, but rather the overwhelming amount of antibiotics in the food and water supply. If you are not consuming 100% organically grown pastured animals, you are receiving small doses of antibiotics via meat and dairy. Over time, this can lead to devastating of your internal eco system.

This is a small window into your internal garden. We’ve only touched on one small aspect of digestive distress; check back tomorrow for some more information about a healthy digestive system and a delicious recipe to help repopulate beneficial bacteria in your gut.

Bristol Stool Scale

Now let's talk about a delicious way to support good gut health which in turn promotes healthy bowel movements.

Before I share the recipe I'd like to take a moment to remind you that constipation is a condition where someone has hard, difficult-to-pass bowel movements or produces less than three bowel movements a week.  Chronic constipation affects somewhere between 12-19% of the U.S. population.  

One way to determine what type of BMs you are having is to look at the different levels of the Bristol Stool Scale.  According to the scale there are seven different types of stool:

  • 1: Separate hard lumps, like nuts (hard to pass)
  • 2: Sausage-shaped, but lumpy
  • 3: Like a sausage but with cracks on its surface
  • 4: Like a sausage or snake, smooth and soft
  • 5: Soft blobs with clear cut edges (passed easily)
  • 6: Fluffy pieces with ragged edges, a mushy stool
  • 7: Watery, no solid pieces. Entirely liquid

Types 1–2 indicate constipation, 3 and 4 are ideal stools as they are easy to pass and do not contain excess liquid while the remaining levels tend toward diarrhea.

As mentioned in yesterday's post, adding live, or lacto-fermented, foods is a great way to help support gut health and better elimination.  These can be purchased through a company such as Fab Ferments, or made easily and inexpensively at home.  Below is a delicious lacto fermented recipe.  

Diarrhea
 
Diarrhea is another gastrointestinal health issue that can be challenging to deal with. There are several reasons why you can develop diarrhea:
  • A viral infection - washing your hands and practicing good hygiene can help reduce this possibility.
  • Eating spoiled food - usually your senses can help you identify if food has gone off through sight, smell, or taste. If you have any concerns about the safety of the food do not eat it. When in doubt, throw it out.
  • Traveling to a foreign country - in some countries drinking the water may expose you to other bacteria that your system is not used to. Avoid drinking tap or running water and choose only boiled water. It's also a good idea to bring probiotics with you to help support gut health when traveling.
If you are experiencing chronic diarrhea that lasts for days it is important to call your doctor or seek medical attention to make sure things don't get worse. The following foods should be avoided if you have diarrhea as they can contribute to the issue and make it worse:
  • Alcohol
  • Artificial sweeteners
  • Beans and other legumes
  • Coffee
  • Corn
  • Cruciferous vegetables - broccoli, Brussels sprouts, cabbage, cauliflower
  • Dairy products
  • Fried or fatty foods
  • Juices, especially prune juice
  • Soda and other sugary beverages
  • Spicy foods
  • Sugar alcohols - any sweetener ending in an -ol such as sorbitol
When dealing with diarrhea it is helpful to add nourishing foods that can be supportive for the gut which may help firm up your stool. It's also critical to ensure that you are focused on getting enough hydration to replenish your fluids and prevent dehydration.
 
The B.R.A.T. Diet (bananas, applesauce, rice, toast) is no longer recommended as it is a high sugar, carb heavy diet that is not nourishing. It can also be very difficult to stick to. Nourishing foods to add to the diet for diarrhea include:
  • Cooked vegetables, not raw
  • Foods high in soluble fiber such as oats, carrots, and apples. Apples have pectin and fiber, when choosing applesauce both are significantly reduced.
  • Lean proteins like eggs, fish, and chicken as opposed to more challenging proteins like beef or pork.
  • Probiotic-rich foods to help replenish the gut bacteria. These include kimchi, sauerkraut, and plain yogurt. These should only be taken in moderation as too much can reverse the situation and contribute to diarrhea.

Conclusion

Holistic strategies for managing constipation and diarrhea are about more than just making adjustments to your diet. The goal is to embrace nourishing foods and avoid dietary triggers. It is possible to balance your digestive system and have a normal poop every day through mindful attention to your diet.
 
If you need support with your gut and elimination health be sure to reach out to a holistic health practitioner for support and guidance based on your bio-individual needs and specific health condition.
 
If you are dealing with excessive, chronic constipation or diarrhea, be sure to follow up with a doctor or other medical professional, to ensure there is not a more serious medical issue going on.
 
 Below is a delicious lacto fermented recipe.  

Kimchi

Ingredients
  

  • 1 Head Organic Green Cabbage
  • 1 Head Organic Purple Cabbage
  • 1 Cup Shredded Organic Carrot
  • 6 Cloves Garlic Minced
  • 8 Large Organic Radishes Sliced Thin
  • 2 Heaping Tbs. Shredded Ginger or More to Taste
  • 2 Tbs. Sea Salt
  • 1 Tsp. Dry Chili Flakes

Instructions
 

  • Cut cabbage into bite-sized pieces.
  • In a ceramic bowl or stockpot, combine cabbage, garlic, ginger, salt, and chili flakes.
  • Pound the ingredients with a wooden mallet to "bruise" and break them down.
  • Add remaining ingredients, stir well.
  • Transfer the mixture into quart-sized mason jars.
  • As you add it to the jar, use a wooden spoon or mallet to compress the kimchi until liquid rises to the top.
  • Leave about one inch from the jar's top, cover tightly.
  • Store at room temperature for 3-4 days, then refrigerate.
  • For optimal results, use a wide-mouth canning jar air lock fermenter.
  • Enjoy your homemade, cost-effective fermented vegetables rich in beneficial bacteria!

Misty Humphrey contributed to this article. As a Holistic Nutrition Educator she specializes in metabolic syndrome and digestion.