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fiber fuelled cookbook train your gut chapter notes
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  • Fiber Paradox:
    • for people who have a damaged gut adding more fiber to their diet can be challenging and
    • it's because your gut is not in a good place and we actually need a healthy gut to break down and process our fiber but the paradox of it is not that it's that these are the people who need the fiber the most
    • fiber is the most powerful way to heal and enhance the health of your gut microbiome
    • when you reduce your fiber you are in no way moving yourself towards a more healthy gut microbiome
    • from: https://youtu.be/pxbS5HkaWa8?t=3120
  • You Need to START LOW and GO SLOW
  • The GROWTH strategy doesn’t work for every single food sensitivity
    • Celiac disease
    • Food allergies (as opposed to intolerances)
    • Genetic food intolerances (for ex: or sucrase-isomaltase, lactase, or diamine oxidase - DAO deficiency)
    • Irreversible chronic health issues (such as chronic pancreatitis or a gallbladder problem)
  • Who is the GROWTH strategy for?
    • Everyone suffering from food intolerances that involve the gut microbiota
  • Six Tools to Help You Train Your Gut
    1. Practice diaphragmatic breathing often. It is your friend and can be powerful.
    2. Take a moment of gratitude before meals.
    3. Visualize the experience you want to have with your meal and manifest that intention
      1. Progress over perfection.
    4. Slow your roll at mealtimes.
    5. Enhance your mealtime experience with digestive teas.
      1. Ginger (gingerol), Reduces nausea
      2. Peppermint (menthol), Relaxes intestinal smooth muscle
      3. Fennel (trans-anethole), Stimulates motility
      4. Chamomile (α-bisabolol), Relaxes intestinal smooth muscle
      5. Digestive Bliss Tea (with all 4 above ingredients)
        1. 1 teaspoon dried peppermint leaves
        2. 1 teaspoon dried chamomile flowers
        3. ½ teaspoon lightly crushed fennel seeds
        4. Three or four ¼-inch-thick slices fresh ginger
        5. Slice fresh lemon, if you have it
        6. 8 ounces just-boiling water
        7. Sweetener (optional)
        8. In a small teapot or large mug, place the peppermint, chamomile, fennel, ginger, and lemon and pour boiling water over the top. Cover and steep for 10 minutes. Strain, then return the contents to the mug to sip and enjoy. Sweeten as desired.
    6. Go for a walk after meals.
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