Most people have heard of probiotics, or the good bacteria in our gut, and prebiotics, the food for the probiotics or good gut bacteria, but have you heard about postbiotics? 

(prebitoic) (probiotic) (postbiotic)

What Are Postbiotics?

Postbiotics are the natural byproducts of our gut bugs’ fermentation process when they feast on dietary fiber. We eat the fiber/prebiotics, our gut bugs help us break down that fiber, and then they produce these postbiotics. 

Here are examples of some common post-biotics:

• Butyrate: A short-chain fatty acid produced by the fermentation of dietary fiber in the colon. It’s known for its gut-healing and anti-inflammatory properties.
• Propionate: Another short-chain fatty acid produced during the fermentation of fiber. It plays a role in regulating metabolism and appetite.
• Acetate: The third major short-chain fatty acid produced in the colon. It has various metabolic effects and can contribute to overall gut health.
• GABA (Gamma-Aminobutyric Acid): An inhibitory neurotransmitter that can be produced by certain gut bacteria. It may have potential effects on mood and anxiety.
• Bacteriocins: Antimicrobial peptides produced by certain bacteria to inhibit the growth of harmful pathogens in the gut.

Why Postbiotics Matter:

Gut Harmony: Postbiotics help maintain a harmonious gut environment, keeping your digestion on track and reducing unpleasant symptoms like bloating, diarrhea, or constipation.

Immune Boosting: They give your immune system a boost by promoting a balanced gut flora. With ~70% of our immune system located in our gut, a healthier gut means a stronger immune system.

Inflammation Buster: Postbiotics, especially Butyrate, are known for their anti-inflammatory properties. They help calm down the inflammation in our GI tract that leads to things like: bowel urgency, diarrhea, cramping, bacterial imbalance, and leaky gut.

The Star of the Show: Butyrate

Now, let’s shine the spotlight on Butyrate. This postbiotic is a true gut hero. Butyrate is a short-chain fatty acid that your gut bugs produce when they munch on fiber. Here’s why it’s a game-changer:

A Deep Dive into the World of Butyrate:

Production Inside You:

Butyrate is a short-chain fatty acid naturally produced in the colon by gut bacteria through the fermentation of dietary fiber. It’s a natural byproduct of the digestive process. 

Gut Wall Support:

Butyrate is crucial for maintaining a healthy gut lining. It helps nourish and strengthen the cells lining the colon, contributing to a well-functioning gastrointestinal tract.

Anti-Inflammatory:

Butyrate is known for its anti-inflammatory properties. It helps reduce inflammation in the gut, which can be beneficial for individuals with conditions like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).

Energy Source:

The cells in the colon use butyrate as a primary energy source. It plays a significant role in providing the necessary energy for these cells to function optimally.

Promotes Bowel Regularity:

Butyrate can help promote regular bowel movements and alleviate symptoms of constipation by supporting healthy gut motility.

Balances Gut Microbiota:

Butyrate supports a balanced and diverse gut microbiota, which is essential for overall gut health. A diverse microbiome is associated with better digestion and a stronger immune system.

Potential Cancer Protection:

Some studies suggest that butyrate may have a protective role against colorectal cancer. It can inhibit the growth of cancerous cells in the colon and promote apoptosis (cell death) in these cells.

Mood and Brain Health:

Emerging research indicates that the gut-brain connection may be influenced by butyrate. It could potentially have an impact on mood and cognitive function by modulating inflammation and the gut-brain axis.

Food Sources of Butyrate:

Butyrate isn’t just a mysterious compound. You can find it in everyday foods. Here are some delicious sources:

1. Ghee: This clarified butter is a Butyrate goldmine. It’s rich, creamy, and adds a delectable flavor to your dishes. BONUS: even if you don’t tolerate lactose in many dairy options, you may still tolerate ghee with it being lactose free. Some great ways to use ghee: cook your eggs in it, smother it onto your favorite sourdough, mix it into your mashed sweet potatoes,  or sauté your veggies in it.
2. Butter: Yes, good ol’ butter! Butyrate content varies depending on the source and processing, but grass-fed organic butter is often a great choice!
3. Fiber-Rich Foods: Remember, Butyrate is produced when your gut bugs digest fiber. Load up on fiber-rich foods like whole grains, beans, lentils, and fruits and veggies.

Example of a butyrate boosting breakfast:

Eggs/spinach/tomato scramble cooked in ghee with a side of sprouted oats topped with ground flax/chia + raspberries (dash of cinnamon added to the top)

Postbiotics are a word you will be seeing more and more in the gut health world, with Butyrate leading the way. By feeding your gut bugs the right fiber-rich foods, you’re not only keeping them full and happy, but you are also reaping the incredible health benefits of Butyrate and other postbiotics.

If you struggle with bloat and feel limited in your food choices, it is possible heal your body AND relationship with food! Did you know I have a secret podcast walking alongside you with some next step tips to do just that. Learn to fix your gut and love food again HERE!

Remember, the information provided in this blog is for educational purposes only and should not replace medical advice. Consult with a healthcare professional for personalized recommendations.

Note: always consult your healthcare provider before trying anything new. This blog is for informational purposes only and is not medical advice. 

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Is restriction holding you back? If you struggle with IBS symptoms that impact your day to day, it is possible to find relief once you identify your root causes and can learn to navigate your symptoms long term. Food restriction is not addressing your root causes. Find relief from your bloating for good in the gutTogether membership. Find out more information and enroll here. ​

We all know the hustle is real.

Between working full-time and taking care of the family, while still trying to have some sort of social life, it’s easy to feel like there’s not enough time to prioritize gut health. I hear you and I’ve got your back with some game-changing hacks to support your gut health even with a busy schedule.

1.) Morning Magic: Gut-Boosting Smoothies

Start your day with a punch of fiber, protein, and antioxidants to support your gut health. Whip up a quick and delicious smoothie using ingredients like Greek yogurt, collagen/protein powder, berries, spinach, nut butter,  and a sprinkle of chia seeds. It’s quick and easy, but will still leave you feeling satiated and ready to tackle the morning. If you need smoothie ideas check out some recipes we have here. 

2.) On-the-Go Grabs: Fuel up with Fiber

It’s easy to support your gut health, even on the go. Keep a stash of nuts, hard boiled eggs, carrot sticks with hummus, a piece of fruit like a kiwi, a Healthy Eating- on the Go bar, or a small container of probiotic-rich yogurt with berries in your bag. Snacking to support your gut health has never been this easy! 

3.) Prep Like a Pro: Sunday Meal Prep

Set aside some time on Sunday to prep gut-friendly meals for the week. Roast a batch of colorful veggies, cook up a pot of quinoa, and marinate lean proteins. This way you will have a variety of nourishing ingredients ready to be mixed and matched throughout the week. This is my #1 hack as a busy mom and entrepreneur. 

4.) Salad in a Jar: Layers of Goodness

Elevate your lunch game with a salad in a jar. Layer in this order: dressing of choice, root veggies (carrots, sweet potatoes, beets, etc.), protein, grain, lettuce. When it’s time to eat, just shake, pour on a plate, and enjoy!

5.) One-Pot Wonders: Balanced Dinners

Simplify dinner with one-pot wonders that combine all of your meal prep ingredients into a bowl. Throw together a hearty stew, stir-fry, or grain bowl that combines veggies, a protein, and gut-boosting grains. Less time in the kitchen, more time for you.

6.) Instant Pot Magic: Quick and Nourishing

Let the Instant Pot work its magic. Toss in beans, whole grains, and veggies for a fuss-free, nutrient-packed meal. Set it and forget it—your gut will thank you!

7.) Spice It Up: Gut-Loving Herbs and Spices

Enhance flavor and gut health with herbs and spices like turmeric, cinnamon, ginger, garlic, and oregano. These powerhouses not only add a burst of taste but also provide anti-inflammatory and digestion-boosting benefits.

8.) Hydration Heroics: Infused Water

Stay hydrated while supporting your gut health. Infuse your water with slices of cucumber, lemon, or mint. It’s refreshing, flavorful, and a simple way to care for your digestive system.

9.) Find Your Family Favorites: Rotating Menu

Once you find some menu choices that your family enjoys, create a rotating menu every couple of months. For example:

• Week 1: breakfast choices A and B are rotating and lunch/dinner choices A,B,C,D are rotating
• Week 2: breakfast choices C and D are rotating and lunch/dinner choices E,F,G,H are rotating 
• Week 3: return to breakfast choices A&B and lunch/dinner choices A,B,C, D
• Week 4: return to breakfast choices C&D and lunch/dinner choices E,F,G,H

This way you are only working with 12 meal combinations each month vs. trying to come up with a new meal idea every single night. Do this for a couple months then come up with a new rotation. You can still hit plant variety by changing up nuts, fruits, and veggies you are incorporating into those meals and snacks!

10.) Mindful Munching Reminder: Slow Down and Savor

In the midst of your busy day, remember that taking a lunch break is one of the most important things you can do for your health health and your nervous system. Chew slowly, savor each bite, and give your body the chance to properly digest and absorb the nutrients it needs. Plus, you can avoid the post-meal bloat using this strategy. 

Remember, it’s not about finding more time, it’s about making the most of the time you have. With these hacks, you can fuel your body with gut-loving goodness, even on your busiest days. 

If you struggle with IBS symptoms that impact your day to day, it is possible to find relief once you identify your root causes and can learn to navigate your symptoms long term. Find relief from your bloating for good in the gutTogether membership. Find out more information and enroll here. ​

All of us want to live long, healthy, active lives. We want ample time to travel the world, to crawl on the floor with grandchildren & great granchildren, and to have enough time to cross off all the items on our bucket list while still feeling well. Did you know that by nurturing your gut you can pave the way for graceful and vibrant aging?

The Gut-Longevity Connection:

Picture your gut as the epicenter of your body’s vitality. The gut does not just digest the food we eat; it’s a complex ecosystem containing trillions of microorganisms that influence your overall well-being. Recent research has unveiled an astonishing connection between the gut and longevity—a vibrant gut can translate into a longer, healthier life (natures Botox anyone?) 

The Gut’s Role in Nutrient Absorption:

At the heart of healthy aging lies nutrient absorption, and your gut plays a pivotal role in this process. A well-functioning gut optimally absorbs essential nutrients, vitamins, and minerals, fueling your body’s systems and supporting their longevity. Imagine these nutrients as the building blocks of a well-constructed fortress, guarding against the effects of time. We need a healthy foundation for our house to prevent it from collapsing as the years go on. 

Inflammation: The Aging Culprit:

Chronic inflammation has long been associated with aging and age-related diseases. Did you know that your gut health can significantly impact inflammation levels? Check out a previous blog we did about the gut and inflammation HERE.  An imbalanced gut microbiome and poor digestion can trigger inflammation, which in turn accelerates the aging process. Taking care of your gut is like dousing the flames of inflammation. 

Gut-Brain Axis: Nurturing Cognitive Health:

As the saying goes, a healthy mind resides in a healthy body. The gut-brain axis, a dynamic communication network between your gut and brain, plays a pivotal role in cognitive health. An imbalanced gut can contribute to cognitive decline, while a flourishing gut microbiome can support sharp mental faculties as the years go by. By nurturing your gut, you’re investing in cognitive longevity.

Practical Tips to Optimize Digestive Health for Healthy Aging:

Fiber-Rich Diet:

Prioritize fiber-rich foods like whole grains, nuts, seeds,  fruits, vegetables, and beans/legumes. Fiber acts as a prebiotic, feeding beneficial gut bacteria and supporting a balanced gut environment.

Probiotic-Rich Foods:

Incorporate organic grass-fed yogurt, kefir, sauerkraut, kimchi, and other fermented foods into your diet. These foods are rich in probiotics (beneficial bacteria) that support your gut’s bacterial diversity.

Hydration:

Drink plenty of water throughout the day. Hydration aids digestion and helps maintain a healthy gut lining. We need water to help break down the food we eat, absorb nutrients in the GI tract, and soften waste in the GI tract. Rouhgly 60% of the human body is made up of water. 

Mindful Eating:

Slow down during meals, chew your food thoroughly, and savor each bite. Mindful eating supports optimal digestion and nutrient absorption.

Diverse Diet:

Embrace a diverse range of plant foods to promote a varied gut microbiome. Aim for a rainbow of colors on your plate to ensure you’re getting a wide spectrum of nutrients. Challenge yourself to eat 30+ different plants each week! 

Manage Stress:

Practice stress-reduction techniques such as meditation, yoga, and deep breathing. Chronic stress can disrupt gut balance.

Regular Physical Activity:

Engage in regular exercise to support gut motility and overall digestive health. Take a walk in the morning sun or practice deep breathing and mindfulness while doing yoga or pilates. 

To Sum It Up: 

You possess the power to shape your own path towards graceful aging. By prioritizing your gut’s well-being through balanced nutrition, mindful eating, supporting your beneficial bacterial variety and count,  and by implementing these practical tips, you’re nurturing not only your digestive system but also your potential for a long and vibrant life.

Remember, the information provided in this blog is for educational purposes only and should not replace medical advice. Consult with a healthcare professional for personalized recommendations.

Note: always consult your healthcare provider before trying anything new. This blog is for informational purposes only and is not medical advice. 

gutTogether® Approach:

Our comprehensive program offers a holistic approach to tackle the underlying root causes of your digestive symptoms, including how you approach meals and the stress you associate with food. We utilize functional testing and custom protocols to help you tackle your GI symptoms and prevent them from coming back. 

Ready to finally get to the root cause of your digestive symptoms and alleviate chronic inflammation from the inside out? Take my FREE quiz “Which Popular Song Describes Your GI Issues?”. Find out your root cause and receive action steps to immediately address your symptoms. Take the quiz

If you were to ask me what is one of the best things you can do for your gut health I would answer, “Stop stressing about food!” When you have digestive issues, it’s easy to get consumed by thoughts about what you eat and blame food for your symptoms. This fear around food, and living hyper-focused on your digestive issues, can be all-consuming. The constant worry about what you eat, and the toll it takes on your body, can leave you feeling frustrated, exhausted, and with more unpleasant symptoms. But here’s the thing: the way we approach our meals and how we manage stress plays a crucial role in our gut health and the prevention of chronic inflammation.

It is easy to JUST focus on what foods to eat to reduce inflammation, but instead, it is important to also consider that in order for our body to gain true benefit from the foods we are consuming, we must be in a relaxed state and actually able to digest food well. 

Pre-meal Assessment

So, before you spend hours scouring Dr. google for a list of “anti-inflammatory” foods to eat, please also consider how the following impacts how you digest your food (and ultimately whether we create or combat inflammation): 

-The thoughts you have before a meal→ research shows that stressful thoughts impact stomach acid, pancreatic enzyme output, motility, and overall digestion.

-Your stress levels→ simply put, when your body is under stress, digestion is not a priority.

-Your eating speed→ the first step of digestion is chewing, and ultimately how well you mechanically break down your food. Digestion improves when you chew all of the way through and eat slower. Which one do you think is going to be easier to digest in the stomach, a big chunk of chicken or chicken that is applesauce consistency?

Now, to truly understand the correlation between gut health and chronic inflammation, we first need to understand the role of digestion in reducing inflammation in the body. 

The Impact of Digestion on Inflammation

Digestion plays a pivotal role in reducing inflammation in the body. When our digestive system functions optimally, it helps maintain a delicate balance between beneficial and harmful bacteria in the gut, creating a healthy balance. However, digestive imbalances can trigger an inflammatory response in the body. When undigested food particles, toxins, or harmful bacteria leak into the bloodstream through a compromised gut lining, the immune system perceives them as foreign invaders and launches an inflammatory response to protect the body.

By prioritizing healthy digestion, we can reduce the risk of chronic inflammation. This involves adopting mindful eating habits, such as chewing food thoroughly and allowing time for proper digestion. Additionally, incorporating gut-friendly foods rich in fiber, antioxidants, and anti-inflammatory properties can support a healthy digestive system and help reduce inflammation.

Stress Reduction

When we’re constantly stressed and rush through our meals, it places undue strain on our digestive system. What’s more, our bodies can’t differentiate between stressors – whether they’re work-related or fears about how food might exacerbate our symptoms, our body perceives these the same. Consequently, our bodies divert resources away from digestion to handle these perceived threats. Picture yourself being chased by a lion. Do you think digestion is top priority?- no way! Your priority is to RUN from the lion, not to sit and digest your lunch. 

This stress response wreaks havoc on our digestive process. It results in decreased salivation, reduced stomach acid production, and a decline in enzyme release – a combination that spells digestive disaster! It’s no wonder we experience uncomfortable symptoms such as bloating and acid reflux. The stress we associate with food actually becomes a self-fulfilling prophecy, perpetuating our symptoms and hindering the healing process.

Try eating in a relaxed environment – sit at the table without the distractions of the tv or your phone, think posivitely about your upcoming meal and smell the food you are about to eat, then take a few deep breaths before you begin eating. These simple practices alone can help reduce our stress and prepare our bodies to digest our food properly.

Understanding the Gut-Immune System Connection

Our gut and immune system have an intricate relationship that significantly impacts our health. In fact, did you know that 70% of the immune system is located in the gut? A healthy gut acts as a protective barrier, maintaining a delicate balance between beneficial and harmful bacteria. However, when the gut is compromised, chronic inflammation can take hold, leading to a wide array of unpleasant symptoms throughout our bodies and inflammatory conditions such as psoriasis, rheumatoid arthritis, obesity, metabolic syndromes, irritable bowel syndrome, and irritable bowel disease. 

Supporting your immune system is crucial for overall health and plays a significant role in maintaining a healthy gut. The gut and the immune system are closely intertwined, working in harmony to defend your body against harmful pathogens and maintain a balanced state. 

Ways to Support Your Immune System, Stress, and Gut

• Get quality sleep (around 7-9 hours)
• Nourish your gut with an abundant diet (the goal is 30 plants a week from fruits, vegetables, nuts, seeds, legumes, whole grains, herbs, and spices)
• Stay hydrated (aim for 80-100 oz per day)
• Limit antibiotic and NSAID use 
• Chew your food well
• Engage in 1 stress reducing activity per day (walking, meditation, taking a bath, dancing, gratitude journaling, etc)

Taking Control of Gut Health

Regardless of the dietary changes or protocols we undertake, unless we address our overall stress, as well as the stress and fear we associate with food, our symptoms will persist, and healing will remain elusive. To make real progress, we must cultivate a sense of safety and reassurance that the food we consume won’t cause discomfort or worsen our symptoms.

Conclusion

To achieve optimal gut health and reduce chronic inflammation, we must shift our focus from obsessing over what we eat to embracing a more holistic approach. Prioritizing stress reduction and supporting healthy digestion are pivotal steps in this journey. Remember, it’s not just about the foods we choose but also about how we approach meals and manage stress. By addressing the root causes and adopting a mindful approach, we can pave the way for a healthier, happier gut.

So, take that much-needed pause, prioritize your well-being, and remember that addressing stress and fear around food is just as crucial as the foods themselves. 

Remember, the information provided in this blog is for educational purposes only and should not replace medical advice. Consult with a healthcare professional for personalized recommendations.

Note: always consult your healthcare provider before trying anything new. This blog is for informational purposes only and is not medical advice. 

GutTogether Approach:

Our comprehensive program offers a holistic approach to tackle the underlying root causes of your digestive symptoms, including how you approach meals and the stress you associate with food.

Ready to finally get to the root cause of your digestive symptoms and alleviate chronic inflammation from the inside out? Take my FREE quiz “Why Am I Bloated?”. Find out your root cause and receive action steps to immediately address your symptoms. Take the quiz

Client Story:

Meet Julianne, a former gutTogether client, who came to our practice because of her struggle with bloating, uncomfortable gas pains, and alternating constipation and diarrhea. As we got to know Julianne’s story more, we found out that she had also been struggling with eczema for years. Her skin was constantly red, itchy, and inflamed, causing her significant discomfort and self-consciousness. She had tried numerous skincare products and topical treatments, but they only provided temporary relief, and her eczema always seemed to return with a vengeance.

Julianne decided to give gutTogether® to tackle the root causes of her uncomfortable bloat and inconsistent bowel movements, and through her journey with our team she learned about the connection between gut health and skin health and was eager to address the root cause of her skin issues as well. 

As Julianne progressed through the program, she noticed significant improvements in her gut health. Her digestion became smoother, and she experienced fewer episodes of bloating and discomfort. But the most surprising and unexpected transformation for her was in her skin.

Julianne’s skin before and after gutTogether®

Understanding the Gut-Skin Axis:

The gut-skin axis is a bidirectional communication system between your gut and your skin. It works like this: your gut is home to trillions of bacteria, collectively known as the gut microbiome. These beneficial bacteria play a vital role in maintaining a healthy digestive system, and they also have a profound impact on your skin.

The gut microbiome helps break down and absorb nutrients from the food you eat, ensuring that your body receives essential vitamins and minerals. But its influence doesn’t stop there. The bacteria in your gut also produce certain compounds, like short-chain fatty acids and vitamins, which have been shown to have anti-inflammatory and antioxidant effects on the skin.

The Gut-Skin Connection:

Inflammation:

Poor gut health can lead to inflammation throughout the body, including the skin. Inflammation is a major contributor to common skin conditions such as acne, eczema, and psoriasis. By improving your gut health, you can help reduce inflammation and potentially alleviate these skin issues.

Nutrient Absorption:

A healthy gut is essential for proper nutrient absorption. When your gut is not functioning optimally, it can lead to nutrient deficiencies that impact the health of your skin. For example, deficiencies in vitamins A, C, E, and zinc can result in dull, dry skin. By nourishing your gut, and optimizing digestion, you enhance nutrient absorption and support a vibrant complexion.

Skin Barrier Function:

The gut microbiome plays a crucial role in maintaining the integrity of the skin barrier. This barrier protects your skin from environmental aggressors and prevents moisture loss. An imbalanced gut microbiome can compromise the skin barrier, leading to increased sensitivity, dryness, and even accelerated aging. By nurturing your gut, you promote a healthy skin barrier and improve skin resilience.

Research

Research has linked imbalances in the gut microbiome to skin disorders like acne and rosacea. Rebalancing the gut microbiome through lifestyle factors such as stress management, eating meals that promote balanced blood sugar levels, including plant variety, and staying hydrated can help reduce the severity and frequency of these skin conditions.

Success Story

Julianne’s success story is a testament to the powerful connection between gut health and skin health. By addressing the root causes of her uncomfortable gut symptoms through gutTogether’s gut-healing program, she achieved remarkable improvements in her skin as a side benefit. Julianne’s journey highlights the importance of nourishing your gut to enhance your overall well-being and promote vibrant, healthy skin.

Remember, the information provided in this blog is for educational purposes only and should not replace medical advice. Consult with a healthcare professional for personalized recommendations.

Note: always consult your healthcare provider before trying anything new. This blog is for informational purposes only and is not medical advice. 

Ready to finally get to the root cause of your digestive symptoms? Take my FREE quiz “Which Popular Song Describes Your GI Issues?”. Find out your root cause and receive action steps to immediately address your symptoms. Take the quiz

Picture this: You’re sitting down to enjoy a delicious meal, and as you take that first bite, a magical process is set into motion. Your body starts breaking down the food you eat into smaller, more manageable pieces. But how does this happen? That’s where digestive enzymes come into play.

Digestive enzymes are like the superhero squad of your digestive system. They’re specialized proteins that our bodies produce to help break down the different components of food. Think of them as the culinary geniuses in your gut, whipping up a gourmet meal from the ingredients you consume.

Now, let’s meet the star players of this magnificent team:

KEY ENZYMES

Amylase:

This enzyme kicks off the party in your mouth. It’s responsible for breaking down carbohydrates into simple sugars. So, next time you’re munching on a piece of bread or a tasty potato, give a shout-out to amylase for its carbohydrate-crushing powers.

Protease:

Meet the protein pros! Protease enzymes step in to break down proteins into smaller building blocks called amino acids. They’re like culinary ninjas, chopping up those protein chains into bite-sized pieces that your body can easily absorb and utilize.

Lipase:

Time for the fat fighters to shine! Lipase enzymes come to the rescue, breaking down fats into fatty acids and glycerol. They ensure that those scrumptious avocados or a drizzle of olive oil get broken down into digestible bits, ready to fuel your body.

Lactase, sucrase, and maltase:

These sweet tooth helpers tackle the sugars. Lactase breaks down lactose (the sugar found in milk), sucrase takes care of sucrose (table sugar), and maltase deals with maltose (found in grains and malted beverages). They ensure that these sugars get broken down, preventing any potential tummy troubles.

Now, you might be wondering, “Why do we need these enzymes if our bodies produce them naturally?” Well, my friend, sometimes our bodies need a little extra support. Factors like age, certain health conditions, or lifestyle choices can affect enzyme production, leading to digestive discomfort and nutrient deficiencies.

WHEN SHOULD YOU SUPPLEMENT 

Let’s say you’re in your prime years, but you’ve noticed that digestion isn’t as smooth as it used to be. Maybe you’re experiencing bloating, gas, or a general sense of heaviness after meals. Don’t worry; you’re not alone. Many of us face these challenges at some point in our lives.

Here’s where digestive enzyme supplements come to the rescue. They’re like the trusty sidekicks, lending a helping hand when your body needs that extra digestive firepower. These supplements provide a boost of specific enzymes to support the breakdown of different types of food, ensuring your gut gets the love it deserves.

These supplements come in different forms and combinations, targeting specific needs. Some focus on general digestive support, while others target specific food groups like gluten or lactose. It’s like having a personalized digestive superhero tailor-made for your needs.

Digestive enzymes can help reduce symptoms of: 

• Gas after meals
• Bloating after meals
• Undigested food in stool
• Intolerance to certain food components (ex: lactase helping with lactose intolerance)

Now, remember, not all digestive enzyme supplements are created equal. It’s crucial to choose high-quality brands that prioritize purity and effectiveness. Consulting with a healthcare professional or a registered dietitian can help you navigate the supplement aisle and find the right one for you.

But hey, let’s not forget that digestive enzymes aren’t the only solution to a happy gut. Lifestyle choices and habits play a significant role too. As I like to say – supplements are supplementary to everything else you’re doing to address your gut symptoms

HOW TO IMPROVE DIGESTIVE ENZYMES NATURALLY:

1. Slow down and savor: In our fast-paced world, we often rush through meals, barely giving our bodies a chance to catch up. Take a moment to slow down, savor each bite, and chew your food thoroughly to applesauce consistency. This helps kick-start the digestion process and allows the enzymes in your saliva to start breaking down carbohydrates.
2. Mindful munching: It’s easy to get caught up in the chaos of daily life and treat meals as a mere necessity. But by practicing mindful eating, you can transform your dining experience. Sit down, create a calm and inviting atmosphere, and truly engage your senses. Notice the colors, textures, and flavors of your food. By savoring each mouthful, you’re signaling your body to prepare for digestion.
3. Enzyme-rich foods: Mother Nature has gifted us with an abundance of foods that naturally contain enzymes. Adding them to your diet can give your digestive system a little boost. Some foods naturally contain bromelain and papain, enzymes that help break down proteins:
   • Pineapple
   • Papaya
   • Mango
   • Kiwi

And let’s not forget the wonders of fermented foods. They’re not only packed with beneficial enzymes but also offer a healthy dose of gut-loving probiotics.

• Sauerkraut
• Kimchi
• Kefir

4. Stress less, digest more: We can’t ignore the impact of stress on our digestion. Chronic stress can throw our gut out of balance, affecting enzyme production and leading to digestive woes. Find activities that help you manage stress, whether it’s deep breathing exercises, meditation, yoga, or simply doing something you love. By creating a relaxed state during meals, you allow your body to focus on digestion rather than fight-or-flight mode.

While digestive enzyme supplements can be a game-changer for many, it’s essential to remember that they shouldn’t replace a balanced diet and healthy lifestyle. Your gut thrives on a nourishing foundation of whole, unprocessed foods, plenty of fiber, and adequate hydration.

In conclusion, digestive enzymes are the unsung heroes that keep our digestive system running smoothly. They work tirelessly behind the scenes, breaking down our meals into easily absorbable nutrients. However, our bodies sometimes need a little extra support, and that’s where digestive enzyme supplements come in.

Note: always consult your healthcare provider before trying anything new. This blog is for informational purposes only and is not medical advice. 

Ready to finally get to the root cause of your digestive symptoms?

Take my FREE quiz “Why Am I Bloated?”. Find out your root cause and receive action steps to immediately address your symptoms. Take the quiz

That was the case for gutTogether® client, Jane. She’s a high-performing businesswoman who used to dread going to work every day because of her chronic stomach pain. She would struggle to focus on her tasks and would often have to cancel important meetings due to the discomfort.

Her condition was not only affecting her work life, but also her personal life. She would decline social invitations and avoid going out with friends because she never knew when her stomach pain would strike.

The thing with stomach pains, is that it’s not always just gas. There are many reasons why it happens and in this blog, we’ll take a look at five common causes of gastric upset and explore how they might be affecting your digestion.

Low Stomach Acid: The Silent Culprit of Stomach Pain 

Low stomach acid is WAY more common than you think. Often time individuals will go to the doctor for gas, bloating and acid reflux symptoms, be put on a PPI or acid reducing medication, and are told they have “too much stomach acid”. It may actually be the opposite! 

Contrary to what you might think, having low stomach acid can lead to indigestion and discomfort. When the acid levels in your stomach are inadequate, it can hinder the proper breakdown of food, causing the bloating, gas, and pain.

What Causes Low Stomach Acid? 

• Aging – starting at about age 30 your acid production naturally declines
• H. pylori infection – this bacteria can cause chronic low-grade ulcers in your digestive tract which reduces the amount of acid produced by your parietal cells (the cells that produce hydrochloric acid)
• Stress- when you are stressed, your body’s production of stomach acid decreases and this impacts the entire digestive process

One effective method to treat low stomach acid is by incorporating more bitter foods into your routine (ex: arugula, dandelion root, dark chocolate, etc). You can also use digestive bitters before meals. 

In addition to this, the best way to improve your stomach acid production is to actually “rest and digest” before eating. Simply take 3 deep breaths, hum happy birthday twice, or engage is some sort of stress reduction technique that will allow your digestive juices to get flowing. 

Slow Gut Motility and Constipation 

Another potential cause of post-meal stomach pain is slow gut motility and constipation. When the movement of food through your digestive system slows down, it can lead to discomfort and a feeling of fullness. Additionally, constipation can exacerbate these symptoms. 

Constipation can be triggered by various things including: 

• Too much/too little fiber
• Dehydration
• Stress (diverts blood flow away from the gut)
• Food poisoning that leads to nerve damage in the gut 
• An imbalance of “good” and “bad” bacteria in your gut 
• Poor digestion including low stomach acid, poor pancreatic output or poor bile flow

Poor Meal Hygiene

Practicing meal hygiene is crucial for proper digestion and minimizing stomach discomfort. Eating in a rushed or stressed state can interfere with the body’s ability to digest food effectively and actually decreases the production of stomach acid. Chew your food thoroughly, savor each bite, and create a calm and relaxed eating environment. 

Try your best to avoid distractions like screens or multitasking during meals. These small but impactful changes can significantly improve your digestion and reduce post-meal stomach pain.

Bacterial Imbalances

The bacteria in our guts are responsible for breaking down food and producing nutrients that our bodies need to function properly. When these bacteria get out of whack, they can cause symptoms like bloating or gas–and even lead to more serious issues like inflammation or autoimmune diseases.

The gut is home to trillions of bacteria, both beneficial and potentially harmful. An imbalance in these gut bacteria can contribute to digestive issues, including stomach pain after eating. Bacterial imbalances are often caused by

•  stress (which can disrupt the normal balance between good and bad bacteria)
• antibiotics (which kill off beneficial microbes)
• poor digestion (see above)
• alcohol consumption (alcohol can damage your gut lining and diminish the population of good bacteria) 

Consuming a diverse range of plant-based foods, incorporating probiotic-rich foods or supplements, and managing stress levels can help restore the balance and alleviate stomach discomfort.

Stress 

Stress is one of the most common causes of stomach pain. Stress comes in many forms, such as work, relationships, family and finances. It can also be physical stressors like underlying gut issues, dehydration, lack of sleep, blood sugar balances or under eating. 

When you’re stressed, the body diverts energy away from digestion, slowing down the process. This can result in delayed stomach emptying, decreased enzyme production, and increased sensitivity to pain. 

If your digestion is slow, there are several signs that will let you know:

• You experience bloating and gas after eating meals.
• The food in your stomach feels like it’s been sitting there for hours after consuming it (or even longer).
• Your body does not feel satisfied after consuming small amounts at one time; instead, it seems like more food is needed in order for this feeling of satisfaction or fullness to occur–and sometimes even then it doesn’t happen!

Reducing stress is crucial for supporting a healthy gut. Incorporating stress reduction techniques into your daily routine can have a positive impact on your digestive system. Engaging in regular physical activity, such as walking, yoga, or meditation, helps release tension and promotes relaxation. Prioritizing self-care activities that bring you joy, like reading, spending time in nature, or listening to music, can also help alleviate stress. Additionally, practicing deep breathing exercises and mindfulness techniques can calm the nervous system and reduce stress levels. Remember, finding what works best for you and making self-care a priority will not only support your gut health but also contribute to overall well-being.

Stomach Pain After Eating Doesn’t Have to Be Bothersome 

Experiencing stomach pain after eating can be bothersome, but understanding the potential causes can help you take steps toward finding relief. 

With the help of gutTogether®, Jane was able to regain her focus, productivity, and confidence in the workplace. She was able to accept more responsibilities and work longer hours without being held back by her symptoms.

She had no idea how much her stomach pain was impacting her work and her peace until she started to feel better.

All of a sudden she was

not canceling meetings
not planning her day around food and her stomach
making plans and keeping them
more productive because her brain space cleared

The best thing you can do is try to figure out what’s causing your stomach pain. From low stomach acid to bacterial imbalances and stress, various factors can contribute to digestive discomfort. By making mindful choices, seeking professional guidance to get to the root cause, and prioritizing self-care, you can support a healthy digestive system and enjoy meals without the ache.

Ready to finally get to the root cause of your digestive symptoms? Take my FREE quiz “Which Popular Song Describes Your GI Issues?”. Find out your root cause and receive action steps to immediately address your symptoms. Take the quiz