OVERVIEW
- Most body systems are connected to the gut microbiome
- 70% of the immune system resides in the gut
- A healthy gut helps the absorption of vitamins and nutrients to be used by the body
- The gut-brain axis connects the gut and the brain which keeps in balance the good and bad bacteria
- The gut also helps regulate hormones about menstrual cycles and menopause
- When the gut is not balanced, inflammation increases, which leads to GI problems; such as IBS (irritable bowel syndrome), GERD (heartburn), diarrhea, and bloating
IRRITABLE BOWEL DISEASE (IBS)
- The cause is unknown which makes it a functional disorder
- Stress is the most common cause; which causes the intestinal muscles not to relax and contract simultaneously
- Another cause is a poor diet; such as processed foods and foods with a high amount of sugar
- It impairs different segments of the colon; which can cause constipation or diarrhea
- Symptoms are diarrhea, gas, bloating, mucus in the stool, abdominal pain, cramping,
pain, bleeding, fever, weight loss
- Diagnosis is when abdominal pain has been present for at least 3 days a month for the past 3-6 months. The abdominal pain has to have 2 out of the following 3 occurrences- it is relieved by having a bowel movement, a change in how often the bowel movement occurs and there is a change in the appearance of the stool
- IBS is treated with a diet, by eating several small meals, drinking 6-8 cups of water, increasing fiber slowly, and decreasing foods with sugar, caffeine, fat, milk, alcohol, and grains, such as wheat, rye, and barley
GASTROESOPHAGEAL REFLUX DISEASE (GERD)
- Otherwise known as heartburn; which is a symptom of GERD
- It occurs when acid from the stomach flows backward into the esophagus; thus, the lower esophageal sphincter becomes weak or does not close all the way
- Causes of reflux can be a full stomach that pushes the acid into the esophagus and pushes its contents upward, drugs (beta-agonists, calcium channel blockers, antihistamines, and sedatives), a hiatal hernia may make the esophageal sphincter travel upward, thus, keeping the acid in the stomach
- Over time, it can cause esophagitis; which can then cause, esophageal bleeding or ulcers, a small percentage will develop Barrett’s esophagus, which can lead to esophageal cancer
- Usually, GERD is diagnosed with either symptom, a pH test, or endoscopy
- Treating heartburn with food is the first line of defense
- Discontinue chocolate, peppermint, fatty foods, caffeine and alcohol
- Eat small meals frequently, don’t eat or drink 2-3 hours before bed, and don’t lie down for at least an hour after eating
INFLAMMATORY BOWEL DISEASE (IBD)
- A collective term for diseases when there is abnormal immune system activity in the intestine which causes inflammation that can harm the tissues
- It is possibly caused by genetics, the environment, and a failing immune system
- Some medications may increase the risk
- There are increased blood clots, heart disease, colorectal cancer, prostate cancer and dementia
- Treated with diet by eliminating some common foods, such as dairy products, raw vegetables, high-fat foods, fried foods, and sweet and spicy foods. A low residue (fiber) diet is also recommended to encourage fewer and smaller bowel movements
- It is also recommended to eliminate high-inflammatory foods, such as processed meat and refined grains. The Mediterranean Diet is highly recommended since it is an anti-inflammatory diet- colorful fruits & vegetables, healthy fats (omega-3, monounsaturated fats, and polyunsaturated fats), magnesium-rich foods-acts as an antioxidant- spinach, pumpkin seeds, brown rice, black beans, almonds, avocados, bananas, and tuna
- To increase good bacteria, the consumption of probiotics, such as yogurt, kefir, kimchi, and kombucha, and prebiotics, such as garlic, onions, bananas, asparagus, and honey. A supplement can always be taken if not getting enough through food sources
- There are 2 major forms of IBD; which are Ulcerative colitis and Crohn’s disease
ULCERATIVE COLITIS
- Causes inflammation and ulcers inside the superficial lining of the colon or rectum
- Symptoms can be cramp-like abdominal pain on the lower left side of the abdomen, bloody diarrhea, decreased appetite, weight loss, nausea, fatigue, and joint pain
- A good test for diagnosis is a flexible sigmoidoscopy or colonoscopy
CROHN’S DISEASE
- Causes inflammation at the end of the small intestine and the beginning of the colon and can affect all 4 layers of the intestinal wall in any area of the GI tract
- There is a genetic predisposition and arthritis, eye pain, ulcers, rashes, liver and kidney problems
- A good test for diagnosis is an upper GI series, magnetic resonance imaging, endoscopy, capsule endoscopy, or colonoscopy
- It is recommended to take Vitamin B12, Calcium, and Vitamin D3 since the disease interferes with the absorption of nutrients
SUPPLEMENTS
- Probiotics
- live microorganisms that live in the body that benefit and protect against harmful organisms
- Can be increased through supplements (strain-specific) and food (yogurt, kefir)
- May ease constipation and/or diarrhea
- Prebiotics
- Improve long-term gut health by nourishing the colon & boosting the immune system
- Act as fertilizer for friendly gut bacteria by pushing out the harmful bacteria
- Carbohydrates that can’t be digested; such as fiber-rich plant foods; such as bananas, asparagus, whole grains, onions, garlic, and soybeans
- Supplements include inulin, galactooligosaccharides (GOS), and fructooligosaccharides (FOS)
- Postbiotics
- The union of probiotics and prebiotics; such as B vitamins, enzymes, amino acids, and short-chain fatty acids (butyrate)
- Foods include kimchi, kombucha, yogurt, kefir
RECIPES:
- HEARTS OF PALM AND BEAN SALAD
In a large bowl, whisk together 3 tbsp red wine vinegar, 1 tsp lemon zest, 1 tbsp lemon juice, 1 tbsp oregano leaves (chopped), ½ tsp kosher salt, ¼ tsp pepper and 3 tbsp olive oil. Stir in ¼ small red onion (thinly sliced) and ½ medium jalapeno (sliced) and let sit for 5 minutes. Add 2 (14 oz) cans of hearts of palm (rinse & sliced ¼ in thick), one 15.5 oz canned cannellini beans (rinsed), and 1 pint of grape tomatoes (halved) and toss to combine. Fold in ½ cup basil leaves (chopped) and top with cracked pepper.
NUTRITION FACTS: per serving: 165 calories, 7 gm fat (1 gm saturated fat), no cholesterol, 447 mg sodium, 22 gm carbohydrates, 8 gm fiber, 2 gm sugar, 7 gm protein
- SHEET PAN FRITTATA
1 tsp olive oil, 1 pound asparagus (trimmed), 12 large eggs, 1 cup milk, 2 tsp Dijon mustard, salt & pepper, 2 cups baby spinach (sliced), 2.5 oz goat cheese crumbled, ½ cup mixed green salad.
Heat oven to 375o, oil baking sheet with 1 tsp oil, Slice asparagus ends ¼ inch thick, leaving the top 4 inches of each spear intact, and halve each spear lengthwise (or ¼ thick)
In a large bowl, whisk eggs, milk, mustard, 1 tsp salt & ½ tsp pepper.
Stir in spinach and asparagus, then pour into a baking sheet.
Scatter asparagus spears and goat cheese on top
Bake, rotating pan halfway through until eggs are puffed and the middle no longer jiggles, about 20-22 minutes. Let rest for 5 minutes before slicing.
Serve with mixed green salad.
NUTRITION FACTS: per serving: 110 calories, 7 gm fat (3 gm saturated fat), 191 mg cholesterol, 296 mg sodium, 3 gm carbohydrates, 1 gm fiber, 1.5 gm sugar, 9 gm protein
- ROASTED SHRIMP, TOMATOES AND SPINACH
2 small red onions (cut into ½ inch wedges), 1 small fennel bulb (cut into ¼ inch wedges), ½ tsp coriander seeds (cracked), 1 tbsp olive oil, salt & pepper, 10 large peeled and deveined shrimp, ¼ tsp sumac, 12-ounce small cherry or grape tomatoes, 1 small lemon (halved), 3 cups baby spinach.
Heat oven to 450o, on a rimmed baking sheet, toss onions, fennel, and coriander with oil and a pinch of salt and pepper. Toss tomatoes with vegetables, then add shrimp and lemon halves and roast until shrimp is opaque throughout- about 5-7 minutes.
Transfer the remaining shrimp and lemon to the plate. Scatter spinach over remaining vegetables and return to oven to wilt- about 1-2 minutes.
Serve with roasted shrimp and lemon.
NUTRITION FACTS: per serving: 138 calories, 1.5 gm fat (0.5 gm saturated fat), 44 mg cholesterol, 391 mg sodium, 25 gm carbohydrates, 9 gm fiber, 11.5 gm sugar, 11 gm protein
- BAKED OATMEAL WITH RASPBERRIES AND ALMONDS
¼ cup oats, 1 tsp ground cinnamon, 1 tsp baking powder, 1 tsp salt, 1 c milk- any kind, 1/3 cup maple syrup, 1 tsp vanilla extract, 1 cup raspberries, ½ cup chopped almonds
Preheat oven to 3750, Combine oats, cinnamon, baking powder, and salt in a large bowl. In a medium bowl, whisk together milk, maple syrup, and vanilla.
Combine the oat mixture with the milk mixture and mix well. Gently stir in raspberries and almonds. Transfer the oat mixture to a greased 8×8-inch baking dish.
Bake for 35 minutes, until the top is golden brown.
NUTRITION FACTS: per serving: 296 calories, 8 gm protein, no cholesterol, 44 gm carbohydrates, 19 gm total sugars, 7 gm fiber, 12 gm fat (1 gm saturated fat), 376 mg sodium.