Part 3; Conclusion to Gut Health by Stefani Moore

In our effort to continually provide our clients with useful information on healthy living, Austin Body Contouring, Austin’s leading non-invasive body contouring practice will be engaging with various individuals in our community to share interesting and informative articles to you.

In our first Gut Health post, by Stefanie Moore, MS Nutrition & Health Education, we learned what gut health is and why it is so important. We also touched on the symptoms you will experience if your gut is not functioning properly.  In our last post we discussed the foods and beverages we put into our body and how they affect our overall gut health. For the final discussion on Gut Health, I want to dive into a few of the foods I mentioned and provide you an easy way to add them into your diet.

• Sauerkraut is the quintessential fermented vegetable. I really like the Wildbrine Organic Sauerkraut from Whole Foods. You can put sauerkraut on your sandwich (think turkey reuben), in a soup, or even as a pizza topping. The liquid at the bottom of the jar is great for whipping up a salad dressing. Mix it with olive oil, white wine vinegar, lemon juice, dijon mustard and fresh herbs. This can go on your salad and also be used as a marinade.
• Chia Seedshave a neutral flavor and work in most everything. Sprinkle these seeds on your yogurt or oatmeal to add some crunch. FYI — Once chia seeds sit in liquid for a while, they turn into a gel-like texture. I suggest sprinkling them on just before eating. Chia seeds can be added to homemade pancakes, waffles and muffins. One of my favorite snacks, especially when I’m on the go, is Mamma Chia Squeeze Vitality Snack found at Whole Foods or on Amazon.
• Coconut Oilcan be found at most grocery stores. It’s high smoke point makes it a good choice as the base oil to coat the pan when cooking eggs and other pan-cooked dishes. I also like to add coconut oil to a smoothie. When doing so be sure to melt it first to avoid clumps in your smoothie. Coconut oil also provides a simple way to replace butter in baked goods. The oil has similar physical properties to butter, making it a natural substitute.

Next, we will discuss my top 5 supplemental remedies for an optimal functioning gut.

• Probiotics One of the greatest factors in maintaining good gut health is maintaining proper bacterial balance. When it comes to purchasing probiotics, a good guideline is to find a supplement with multiple bacteria strains, meaning 3 or more.
• Glutamine
This amino acid helps with digestion and re-establishes the gut lining. Glutamine is the main fuel source for the cells that line the intestine therefore it is important that one has sufficient availability of this amino acid.
• Psyllium Husk Powder
Adding psyllium husk to your diet will reduce constipation by drawing in and absorbing water as it passes through the gut. This great natural fiber promotes a healthy gut and regular bowel movements.
• Collagen Powder
Collagen can help boost your gastric juices and can restore the integrity of your mucosal lining. It aids in strengthening the protective lining of your digestive tract. My favorite collagen powder is made by Vital Proteins and can be found at Whole Foods
• Deglycyrrhizinated licorice (DGL)
DGL is an herb that helps maintain the mucosal lining of the stomach. It’s beneficial for digestion and helps soothe irritation and inflammation in your digestive tract.

I recommend going to Peoples Pharmacy or Whole Foods when shopping for supplements. They have an educated staff and are thoughtful with their recommendations.

This sums up our series on gut health. Be on the lookout for our next post where I will be discussing phytochemicals and antioxidants and why you need to be eating foods rich in them!

Stefanie has her Masters of Science in Nutrition and Health Education.  She is dedicated to the field of nutrition and educating people on the power of good health. Stefanie specializes in weight management and food sensitivities. For more information on her services, you can reach her at smoorenutrition@gmail.com

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