A healthy digestive system begins with a healthy, well rounded whole food diet which was discussed in part one of this two part series. As stated in the first part, eating the foods mentioned in part one can and will improve your digestion. Not only can these foods help your gastrointestinal (GI) tract, these foods can also improve your most precious disease-fighting resource: the immune system.
Now you are probably wondering, what are some foods that could affect my gut in a negative way? Some of these signed are mentioned in part one but what about brain fog, fatigue, bloating, aches and pains etc.
Basically, this part will mention the foods that we should limit or avoid as a means to maintain a healthy and happy gut. So here are 5 food types that can disrupt your digestive system from working optimally for your health and well-being....
1: Red meat
The more red meat you eat, the higher your risk of cardiovascular disease and certain cancers. That’s because red meat is often high in saturated fat and serving sizes are not adhered too.
How to limit or avoid it: If you need to eat red meat, choose lean cuts of beef, lamb and pork and try to substitute in more protein- and iron-rich legumes in place of red meat when you can, such as a grilled portobello mushroom instead of a burger or black bean burgers.
2: Processed meat
Lunch meats, hot dogs, sausages and other processed meats are packed with saturated fat, sodium and nitrates. Processed meats have been linked to colon cancer, possibly because they are cooked at high temperatures, which can increase carcinogens from a substance known as heterocyclic amines (HCAs) which occurs when charred or burnt.
How to limit or avoid it: Stick to fresh, lean cuts of meat and choose other forms of protein (legumes and grains).
3: Hydrogenated oils, Partially Hydrogenated Oils, Trans Fats
Trans fats are created when liquid oils are hydrogenated, allowing them to become solid at room temperature and enabling fats in foods to last longer on supermarket shelves. But your body pays a high price: Trans fats are tough to digest because there is no checks or balances when we consume them and they have been linked to many health problems, including increased LDL (bad) cholesterol, and decreased HDL (good) cholesterol. In November 2013, the Food and Drug Administration (FDA) announced its push for food companies to phase out trans fats. The agency already requires trans fats to be on labels, but it also allows manufacturers to claim zero trans fats if there are fewer than 0.9 grams per serving. So don’t be fooled. If a food lists any hydrogenated oil as an ingredient, it contains trans fats even if listed as zero.
How to limit or avoid it: Ditch the packaged, processed stuff and get your nutrients from foods that are fresh, whole and natural. The more foods from the earth the better because our bodies have checks and balances for those types of foods.
Food sensitivities affect about 10-20% of us and can cause plenty when it comes to our digestion such as gas, cramping, bloating, heartburn, indigestion and various other symptoms as well as chronic headaches, aching joints and muscles, depression, concentration and memory problems and low energy. The National Institutes of Health (NIH) says that about 2 million Americans suffer from gluten intolerance. Gluten is the protein component found in barley, rye, spelt, wheat and many other foods including processed meats, soy sauce, ice cream, cheese, cookies, pasta, ketchup, salad dressings and more.
How to limit or avoid it: Eating a gluten-free diet isn't easy but most of the time the only solution for this is to avoid it if possible. It's a challenge, but far easier to do now that so many food companies are making more gluten-free products.
Another potential cause of stomachaches is lactose, the main sugar found in milk. The National Institutes of Health (NIH) says that lactose intolerance affects about 30 to 50 million Americans. Avoiding milk and dairy products will help, but you don’t have to give up all dairy. Every person is different and some have found that they can tolerate small amounts of milk while others can't tolerate any milk at all.
How to limit or avoid it: Drink lactose-free milk and eat cultured dairy products, like yogurt, which break down lactose. Aged cheeses (like cheddar and Swiss) have less lactose and may be easier to digest. And many lactose intolerant people are able to eat dairy products with the help of a product like Lactaid, which provides the lactase needed by the body to break down the lactose in dairy foods. Furthermore, there are other options like coconut milk, almond milk etc., just be aware that soy food products are available and at the same time may be an irritant too.
So now that part two has been posted I challenge you to be mindful and see how your digestive tract is truly working and what can you change to allow it to be fully optimal for a healthier YOU!
Knowledge is power but so is making the change....
2021 is here ...
Happy New Year from 5 Elements Coaching...
As much as things changed last year, this year is going to be a year of transition instead...
There is a subtle difference between change and transition which is--
Change is something that happens to people, even if they don't agree with it. Transition, on the other hand, is internal: it's what happens in people's minds as they go through change. Change can happen very quickly, while transition usually occurs more slowly.
By focusing on one word for the year it can provide focus and intention... So beyond hope and good health, what is your word for 2021??
Love this handout...
Gives different activities each day for 28 days....this can help get you back to being active or to help figure out what activities you like to do and what you don't like ...
Great means for wellness for all of us.. Enjoy!
Practices to try this week..
Reduce tension and pain by allowing yourself to focus on your breath and movement of the body through walking.
Mindfulness of Sounds
Tune into the sounds around you and build a deeper awareness of yourself and the space surrounds, engaging in the present moment.
***Be kind to yourself! Meditation is a practice that takes a while to cultivate.***
Try these out!
Walking Meditation How-To
Guided Walking Meditation Options
Mindfulness of Sounds Worksheet
5 Minute Mindfulness Bell