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6 Simple Ways to Improve Your Digestion

In today’s busy and stressful world, our digestion is often less than optimal. Luckily, there are simple ways to improve your digestion on a foundational level.

Your digestion needs improvement if you frequently experience: bloating, heartburn, gas, indigestion, constipation, or diarrhea. However, poor digestion doesn’t end there.  Poor digestion can also result in environmental or food allergies, brain fog, eczema, weight gain, and more.

So, how can you support your digestive system?  Here are several tactical tips you can use to improve your digestion right now:

1. Reduce Fiber

While fiber can sometimes boost digestion, it’s important to remember that too much of a good thing can turn bad. In regards to digestion, too much fiber can actually inhibit digestive function. If you eat a high fiber diet and experience digestive distress, consider reducing your fiber intake. 

Additionally, fermentable carbohydrates can cause bloating and digestive discomfort for some, while insoluble fiber can be detrimental for others. As you can see, bio-individuality is a real thing! If you deal with chronic gut inflammation, avoid consuming too many vegetables that are high in insoluble fiber, like greens (spinach, kale, arugula, etc), onions, garlic, bell peppers, green beans, eggplant, celery, cabbage, broccoli, and cauliflower. Instead, opt for veggies with low amounts of insoluble fiber, including carrots, squashes, yams, sweet potatoes, plantains, beets, parsnips.  These foods are higher in soluble fiber, which tend to be easier on the gut.  I have found much digestive success in my clients who stick to these starchier foods.

 

2. Cook Your Veggies Well

When eating vegetables, especially those high in insoluble fibers, be sure to cook them well. Cooking helps to break down the hard-to-digest fibers. This process makes them easier on the digestive system and allows for easier nutrient absorption for your body. I recommend cooking your veggies by sautéing them with healthy oils (see below), baking, or steaming. I love steaming my vegetables in my instant pot.

 

3. Increase Healthy Fats

Surprisingly, eating healthy fats can help get things moving. It’s usually a big missing piece for those struggling with constipation. Some healthy fats include coconut oil, grass-fed ghee or butter, beef tallow, or lard. At all costs, avoid vegetable oils or industrial seed oils (canola, rapeseed, peanut, safflower, sunflower etc).

An easy way to increase your fat intake is to include more animal protein in your diet. Look for grass-fed meats and organ meats, wild caught fish, and pasture-raised whole eggs. These animal sources not only provide additional protein, but a variety of nutrients – way more than you’re going to find in the vegetables you’re avoiding. I love to order my meats from US Wellness Meats, a company that ensures everything I get will be grass-fed and grass-finished and sustainable. They deliver high quality, nutrient-dense meats right to your doorstep. Use the discount code “RAWFIT10” to receive 10% off your next order! 

 

4. Drink Bone Broth 

Bone broth is all the rage in the health and wellness world right now, but for good reason! This superfood has been used in traditional cultures for thousands of years, as it’s packed with minerals and amino acids, including those found in it’s gut-healing gelatin.

And, that’s not all. Bone broth contains glycine, which stimulates the production of stomach acid. Low stomach acid is frequently an underlying issue for many gut issues, so it’s essential to support healthy stomach acid production in order boost digestion. This liquid gold also aids in healing and sealing the gut lining and reducing the overgrowth of harmful gut bacteria.

 

5. Get Moving

Daily movement and exercise can help move food through your digestive system. Even low to moderate exercise, like walking, is an excellent strategy. A post-meal walk can help you better digest your food and also reduce your blood sugar levels. A nightly walk after dinner is also a great way to connect with your significant other or family members.

 

6. Consider Probiotics

Admittedly, probiotics are the only supplement I recommend to all of my clients. Why? Because 70% of our immune system is found in the gut. If we don’t have enough healthy gut bacteria to crowd out the bad ones, digestive and immune issues can arise. Always look for a high-quality probiotic that has been proven to survive the digestive process, otherwise the bacteria in your probiotic might be useless when it finally makes it to your gut! I recommend this probiotic to my clients. You can receive 15% off by using the code “RAW15.”

 

At the end of the day, bio-individuality is key. However, implementing these basic, foundational tips can help you improve digestion on a daily basis. If you’re still struggling with digestive discomfort or tell-tale signs of poor digestion, let’s chat! We can work together to figure out the root cause of your digestive issues and finally heal your body so you can live your life!

 

Gut-Healing Marshmallows

These gut-healing marshmallows (unlike the store-bought ones) are free of artificial sweeteners, chemicals, and common allergens. They’re fluffy, delicious, and surprisingly good-for-you!

gut-healing marshmallowsThese gut-healing marshmallows have been my go-to, guilt-free treat for the last several weeks. I’ve practically made them every day since I first created the recipe. They’re just too good to pass up!

Not only are these marshmallows delicious and gut-healing, they’re also so easy and quick to make. Seriously, my little nephew could make them without any help! So, if you typically stick to tossing cereal in a bowl or cooking boxed mac ‘n cheese, you’re in luck. These gut-healing marshmallows are fail-proof, even for the rookie chef!

This paleo-approved and SIBO-friendly recipe is tasty way to add some extra gut-healing gelatin into your diet, which I’m all about and we all could use!  Gelatin, is the gut-healing MVP and it’s great for:

  • Supporting proper digestion
  • Reducing inflammation
  • Restoring your gut lining
  • Boosting hair, nail, and skin health

Basically, all the good things we’re looking for!

gut-healing marshmallows

What You Need to Make Theses Gut-Healing Marshmallows

Filtered Water

Just as you should always drink filtered water, you should always cook with filtered water!

Gelatin

Gelatin is one of my favorite gut-supporting nutrients. I consume it daily. Gelatin is made from animal bone, skin, and tissues. Although it sounds gross, trust me – it’s not.  We’ve been consuming gelatin for thousands of years in the form of organ meats, connective tissue, and broth, but these days we don’t consume as much of it, which could be contributing to modern diseases. Gelatin helps heal the gut, reduce joint pain, improve skin, clear brain fog, reduce food intolerances/sensitivities, and more!  It’s rich in the amino acid, glycine, which is anti-inflammatory and can help improve sleep quality.

Vanilla Extract

Vanilla extract simply makes everything better. It’s an awesome, gut-friendly flavor to add to your baked goods or sweet recipes. Always opt for a high-quality organic, vanilla extract.

Sweetener of Choice

You can use your favorite natural sweetener, here. I like using monk fruit and maple syrup. Other options include stevia, honey, or coconut sugar. See below for the perfect combination I use!

 

How to Make These Gut-Healing Marshmallows

To make these gut-healing marshmallows, you will need a standing mixer or hand mixer (standing is preferred).

Add half your water to a large bowl and add 3 tbs gelatin. Let sit for 5 minutes.

Meanwhile, bring the remaining water to almost a boil.

Use the standing or hand mixer to whisk the gelatin water on low and slowly add in the almost boiling water. Sprinkle in your vanilla extract and sweetener of choice. Continue mixing on low for 1 minute, then increase to medium speed for 1 minute.

Finally, increase to high speed for 5-7 minutes, or until the mixture thickens and stiff peaks begin forming.

Immediately, pour the marshmallow fluff into a glass pyrex container and place in the fridge for at least one hour.

Slice into squares of your desired size and enjoy!

 

How to Serve Gut-Healing Marshmallows

I could snack on these marshmallows all day long, but they’re especially good on top of a latte, mushroom tonic, or hot chocolate!

 

Gut-Healing Marshmallows
 
Cook time
Total time
 
These gut-healing marshmallows are free of artificial sweeteners, chemicals, and common allergens. They’re fluffy, delicious, and surprisingly, good-for-you!
Recipe type: Snack, Dessert
Ingredients
  • 1 cup filtered water, divided
  • 3 tbs Gelatin
  • ½ tsp vanilla extract
  • Sweetener of choice (I like monk fruit!)
Instructions
  1. Place ½ cup of filtered water into a large, deep bowl.
  2. Sprinkle 3 tbsp of gelatin into the water and let it sit for 5 minutes.
  3. While you wait, heat up another ½ cup of water until it’s almost boiling.
  4. Using a stand mixer or hand mixer, whisk the gelatin mixture on low speed as you slowly pour the hot water into the bowl.
  5. Add in ½ tsp vanilla extract and your sweetener. I like using 1 tbsp of maple syrup + 1 tsp pure monk fruit- this combo was SO perfect!
  6. Continue whisking at medium speed for 1 minute, then increase to high for another 5-7 minutes or until the mixture thickens and peaks start to form.
  7. Pour the marshmallow fluff into a glass pyrex container and refrigerate for at least one hour.
  8. Slice and serve! You can eat the marshmallows as a snack or add on top of your latte or mushroom tonic.