Got guts?

The digestive system does just that — digest and absorb the food we eat. It impacts our immunity, mental state, and healthy flora. It acts as a gatekeeper, keeping the good stuff in and the the bad stuff out. But when that protective gate gets damaged, bacteria and partially digested food particles dangerously make their way into our bloodstream.

Intestinal permeability (leaky gut)

Think of your digestive lining like a carpet. It’s full of finger-like projections that are close together. The problem occurs when these “carpet strings” get damaged and have space between them. In leaky gut syndrome, the junctions between the intestinal wall cells are weakened.

Our digestive lining is meant to be permeable to allow for small, appropriate sized nutrients to pass. With a leaky gut though, the lining allows those larger molecules and bad bacteria to pass along to our blood stream before being fully broken down. This leads to our body identifying specific foods as threats — tagging them so the next time we eat them, we have an allergic response. If those bad bacteria get through, it can lead to a life threatening condition called sepsis.

Controversy still exists on whether leaky gut causes the development of diseases outside the gastrointestinal tract in humans. However, it is agreed upon that it is always a good idea to eat a nutritious, unprocessed diet that includes foods that help quell inflammation (and avoids foods known to trigger inflammation), lifestyle practices that improve gut health, and create a balance of the gut flora.

Signs and symptoms

It’s not clear whether or not symptoms outside of the digestive tract are related to leaky gut, and it can be very difficult to pinpoint which symptoms are related, however, those that often appear with an unhealthy gut include:

• • Gastrointestinal: bloating, gas, diarrhea, constipation, pain
  • Autoimmune disease/response: arthritis, psoriasis, celiac disease, hashimoto’s, asthma
  • Hormone imbalance: PMS, menopausal hormone swings, PCOS

• Neurological: brain fog, anxiety, ADD/ADHD, depression

Strengthen your lining

It’s always a good idea to incorporate the lifestyle and habit changes that keep your body healthy from the inside out. Experiment and find the most sustainable gut health boosters for you.

Take a breath and slow down

Next time you sit down to a plate of your favorite food, try this: take 3 deep breaths in and out.  Mindfully observe your meal (examine the look, color, texture, and taste as if it were the first time you’re trying it). Taking this moment before diving in, helps activates the parasympathetic nervous system.

Natural nutrients

The healthy bacteria in your gut can help provide you with nutrients. Those good guys produce short-chain-fatty acids which help protect and heal the gut lining. Fiber is their favorite food, with a preference for prebiotics: chicory root, dandelion greens, jerusalem artichoke, garlic, asparagus, banana.

Gut healers

Specific nutrients can help keep your gut lining healthy and strong. Getting them from the food source is always the safest. If you do want to try a supplement, ask your physician or dietitian for recommendations.

• Glutamine (eggs, milk, beef, soy): key amino acid used by the intestine  
• Licorice root (NOT the candy): soothing herb  
• Essential fatty acids (walnuts, flax seeds, fatty fish): omega 3 for inflammation reduction

Damage prevention

Prevent dangerous substances from wreaking havoc on your digestive tract in the first place. Shield yourself from harmful bacteria getting inside you in the first place by practicing food safety. Avoid consuming irritating substances that break down your protective intestinal lining.

Safety first  

We’ve all been there — accidentally eating something spoiled and winding up with an agonizing stomach flu. Prevent bad bacteria as best you can by practicing proper food safety. Keep food refrigerated, heat to an appropriate internal temperature, avoid cross contaminating (using the same cooking utensils for raw meat and cooked foods), and steer clear of those conspicuous food trucks when you travel.

Identify irritants

You know yourself best; if a certain food causes you distress, avoid it. You may want to try an elimination or FODMAP diet. Work with your physician or dietitian to learn your allergies or intolerances and what foods are best to substitute.

Limit or avoid these known intestinal lining irritants:

• • Anti-inflammatory medications (NSAIDs)
  • Alcohol
  • Caffeine
  • Cigarette smoking

Live for your second brain

The gut is your “second brain”. Supplement your lifestyle with these daily habits to keep your body and brain sane. Small steps towards a greater gut.

Remain resilient  

Let’s face it, there’s a whole lot to manage these days (finances, commute, internet information, relationships, etc). But living in fight-or-flight mode puts an exorbitant amount of pressure on our gut. When we’re chronically stressed, it leads to issues like leaky gut syndrome, as well as difficulty digesting and absorbing food. We chew less and produce less digestive enzymes. Not to mention those intense sweet and junk food cravings. Give yourself dedicated time to relax, avoid distractions, and sit and enjoy your meal. Five minutes is better than none.

Mindful eating

Mindful eating is a process of paying attention to the experience of eating. Observe the look, smell, texture, flavor, temperature of the food we’re so lucky to eat. Listening to tune into our bodies (how does it make you feel?) and paying attention to the eating experience improves digestion. Start with taking a moment to appreciate your meal and increase awareness of chewing and tasting your food.

Regulate enzymes

If you’ve practiced mindful eating but still experience digestive symptoms, you may be lacking some digestive enzymes. For instance, if you’ve been avoiding meat for a while, hydrochloric acid may have naturally decreased because it wasn’t needed as much. These enzymes can take some time to rebuild. Speak to your physician or dietitian about their recommendations for supplements, or give these natural sources a try:

• • Lipase (breaks down fat): avocado
  • Protease (breaks down protein): pineapple, papaya

• Amylase (breaks down carbohydrate): mango, banana

Keep things moving

One of the most important things we can do for our gut, is to keep things moving. Improve transit time by making sure to get plenty of fiber and water.

• Whole grains
• Beans
• Nuts
• Seeds
• Fruits
• Vegetables

Please keep in mind that fiber should be avoided if you’re having a Crohn’s or colitis flare-up. As always, check with your physician before starting any new diet or exercise routine.

This article has been written by Lisa Booth, registered dietician and nutritionist, and co-founder of Nori Health. Content is based on her professional knowledge, and our collection of 100+ scientific research study papers.

The post Leaky Gut Syndrome: signs, symptoms & damage prevention appeared first on Nori Health.

What is ulcerative colitis?

Ulcerative colitis is defined by its continual inflammation of the lining of the colon. Its sometimes called the left-sided disease because its located in the descending colon. The most common symptoms are stomach pain, diarrhea, and blood in bowel movements. There is a risk of intense bleeding, chronic illness, damage to the colon, and cancer. Due to these severe symptoms, about 25% of people suffering from ulcerative colitis eventually require surgery.

Conventional treatment

Some traditional remedies can help bring ulcerative colitis into remission. It’s important to work with a physician to find the best treatment options. Some treatment options include drugs, including medication and surgery.

Medication

Anti-inflammatory medications, such as corticosteroids, are typically the first line of action to treat ulcerative colitis. Immune system suppressors also help to reduce inflammation by reducing the action of the immune system response that triggers the inflammation. A blend of other medications may be used to manage other associated symptoms such as anti-diarrheal medications, antibiotics, and pain relievers.

Surgery

Surgery can be helpful but also poses dangers. In some cases, it involves removing the entire colon. Many surgery situations call for an opening to be created in the abdomen in which stool can be passed, in other surgeries such as an ileal pouch, the need to wear a bag can be eliminated.

Natural treatments for ulcerative colitis

It can be overwhelming and difficult to deal with intense symptoms and treatments. Nori understands this and can help empower a sense of control over symptoms through diet and lifestyle change. The goal will be to create more time between flare-ups and increase symptom management, to reduce the need for surgery and coincide with medication recommended by a physician.

Food

Certain foods and drinks can aggravate symptoms, particularly during a flare-up. Research shows that more westernized populations are at higher risk for ulcerative colitis so there may be a link between processed diets, however, there has been no specific and definitive link between a food and ulcerative. One of the best ways to discover which foods cause discomfort is to keep a journal to discover which foods are causing symptoms to worsen and how to substitute or remove them.

Common ulcerative colitis problematic foods:

• Too much fiber: fiber can be difficult to digest. Beware of too many fruits, vegetables, whole grains, and nuts. Avoid raw versions as needed and cook thoroughly, to help kick-start the digestion process.
  
• Dairy and gluten: these tend to be the top culprits of digestive problems such as gas, pain, and diarrhea. Gluten and dairy sensitivity is personal. If gluten is causing inflammation, avoid it, if dairy is the problem, either avoid it or consider taking Lactaid.
• Irritating foods and beverages (spicy, caffeine, alcohol): these irritate the lining of the gut and can increase inflammation. Track what foods cause symptoms and limit according to symptoms.

Stress management

There is a strong relationship between the gut and the mind. Shifting the nervous system away from fight or flight mode, into a rest and digest place, will help improve digestive function. People with ulcerative colitis are twice as likely to suffer from depression and stress. It creates a cyclical pattern of stress, flare-up, depression/anxiety, worsening of symptoms, increased depression/anxiety, difficulty managing the flare-up and performing daily tasks of living.

Decrease stress by practicing these activities:

• Exercise: activity is helpful in managing many symptoms and complications associated with ulcerative colitis, including poor immunity, stress and mental health, and weight. Calmer and slower exercises such as yoga and thai chi promote relaxation in the digestive system and healing of the body and mind.

• Meditation: Meditation includes techniques such as deep breathing and progressive muscle relaxation. Simply taking a few minutes out of the busy day will help activate the parasympathetic system.

• Therapy: working with a therapist can help control ulcerative colitis symptoms. Cognitive behavioral therapy can help process skills to cope with pain and stress associated with flare-ups. It can ease abdominal pain and assist in controlling some body processes such as muscle relaxation.  

Probiotics and natural treatment

Probiotic foods and natural supplements can be a perfect addition to medical treatment. Note that the FDA doesn’t regulate supplements. Before purchasing them, check the label and research the company.

• Probiotics: healthy bacteria in the gut support health and digestion. These helpful “bugs” are also associated with an improved immune function which can help ulcerative colitis. On the contrary, too many of the unhealthy bacteria can make ulcerative colitis symptoms worse. Balance is the key.

• Herbs and supplements: Ginseng may reduce symptoms of ulcerative colitis. It has been shown to possibly lower inflammation and prevent DNA damage. Omega-3 fatty acids (fatty fish, flax oil, walnut oil) has shown to decrease inflammation which as a result may decrease ulcerative colitis symptoms.  

Next level nourishment

Remember that stress is one of the main causes of flare-ups. If this information is overwhelming, no stress! We compiled a few easy habit changes that will help nourish your body and step you in the right direction towards decreasing your flare-ups and feeling better.

• Drink plenty of water – aim for electrolyte drinks particularly when flare-ups and diarrhea is present
• Eat small meals throughout the day instead of large, less frequent ones – these are easier to digest
• Focus on eating enough – aim for wholesome foods, however, any calories are helpful when it comes to ulcerative colitis
• Aim for lower fiber diet
• Avoid fried, spicy, and dairy filled foods

This article has been written by Lisa Booth, registered dietician and nutritionist, and co-founder of Nori Health. Content is based on her professional knowledge, and our collection of 100+ scientific research study papers.

The post Ulcerative Colitis treatment (natural, and lifestyle changes) appeared first on Nori Health.

Ulcerative colitis is a disease that affects the large intestine or colon. It is defined by the irritation and swelling caused by inflammation. In fact, it’s considered to be an inflammatory bowel disease. Unfortunately, there’s currently no cure for ulcerative colitis, but the right treatments and lifestyle behaviors can help you feel like you have a handle of the condition. Reducing or preventing inflammation is a major step in improving the symptoms and suffering associated with ulcerative colitis.

What causes inflammation?

Put simply, inflammation is the way your body reacts to injury or infection. Your body has its own military equipped with white blood cells and other helpful chemicals. You can consider them your “healthy troops”. When there is a threat, your body sends these helpful soldiers to visit the site of invasion and defend you.

The threat is typically caused by a foreign organisms such as a virus, bacteria, or from injury. Think about that time you embarrassingly fell and scraped your knee. Do you remember the redness, swelling, and heat, and sensitivity? These are aftereffects of your body trying to defend you and get the healing troops to their line of duty. This reaction is acute inflammation, since it happens within minutes or hours after the incident.  

Chronic inflammation happens when your body makes continual attempts to repair and contain a source of injury or infection over an extended period of time. This can last weeks, up to months. It can follow acute inflammation (such as that knee scrape) or be caused by an autoimmune disorder such as ulcerative colitis.

Ulcerative colitis inflammation

In autoimmune disorders, your body becomes “too helpful” and your immunity starts to work against itself or what it needs to heal. So rather than repairing, it ends up being damaging. Too much of a good thing isn’t always a good thing.

If you have ulcerative colitis, your immune system thinks that the cells that line the colon, certain food, and gut bacteria are the invaders. White blood cells and other helpful chemicals that typically defend your body, work against you by mistake, and attack the lining of the colon instead. This leads to inflammation and injury, such as ulcers, perpetuating the problem. So the goal here, becomes to manage the inflammation as best as possible.

Ulcerative colitis dietary irritants  

There is no single diet that works for everyone and your condition will most likely change over time. The key is to work with your physician or dietitian to find what plan works best for you and be flexible with it as time goes on. One of the best ways to learn what’s best for you now, is keep track of what you eat and drink and how it makes you feel, also known as a food and mood diary. We recommend using an app like Nori to help you easily connect these dots.

Common ulcerative colitis irritants (aim to limit or avoid these):

• Carbonated drinks
• Dairy (yogurt, milk, cheese)
• Alcohol
• Legumes (beans and lentils)
• Dried fruit and excess fruit
• Foods high in fiber (thorough cooking can help break down irritating fiber)
• Fatty meat
• Nuts and seeds (popcorn included)
• Artificial sweeteners such as sorbitol
• Raw fruits and vegetables
• Spicy foods

Dietary inflammation reducers

To reduce chronic inflammation, identify the cause, replenish with nutrients, and support healing. First, identify the cause and manage the inflammation. If you know that you have a food allergy, such as gluten, that irritates your ulcerative colitis, determine what foods contain it and remove it from your diet. The next step is to replace it with nutrient-rich foods that support digestive healing.

Good nutrition is key to a healthy body, particularly for to healing and promoting a healthy immune system. Two nutrients to highlight for ulcerative colitis are omega-3 and probiotics. Studies have shown that foods that contain omega-3 fatty acids can help ease inflammation in ulcerative colitis sufferers. Healthy bacteria, called probiotics, have been linked to remission of symptoms. In addition, following an overall anti-inflammatory diet can reduce systemic inflammation.

Anti-inflammatory foods:

• Leafy green vegetables: spinach, kale, bok choy, and mustard greens (well cooked to break-down fiber)
• Cruciferous vegetables: cauliflower, broccoli, cabbage and Brussels sprouts (well cooked only since these can cause gas and bloating)
• Fatty fish: wild salmon, mackerel, and tuna
• Berries: fresh strawberries, blueberries, cherries (in moderation and according to your personal tolerance)
• Herbs and tea: garlic powder, ginger, turmeric
• Oils: virgin olive oil, walnut oil, avocado oil
• Tea: white tea, green tea

Lifestyle inflammation reducers

Supporting your overall wellness is essential for healing. Focus on a balanced and anti-inflammatory diet, as well as lifestyle approaches such as rest, stress reduction, and adequate sleep. Long-term use of NSAIDS (Aspirin and Ibuprofen) can lead to long-term stomach issues which is why we encourage an anti-inflammatory diet and lifestyle in addition to your medical treatment. Talk to your physician if this anti-inflammatory approach is appropriate for you.

• Stress management: increasing mindfulness has anti-inflammatory benefits and can help reduce the stress hormone, cortisol
• Physical activity: moderate, regular exercise stimulates anti-inflammatory immune cells and normalizes cortisol levels. Keep in mind that intense exercise can temporarily increase inflammation
• Rest: sleep and rest help your body heal. Some ways to improve sleep is regular exposure to light, set meal times, avoiding caffeine and alcohol in the evening, as well as a good pre-bedtime routine
• Water: water helps flush out toxins related to inflammation. Dehydration is common in ulcerative colitis, particularly during a flare-up

This article has been written by Lisa Booth, registered dietician and nutritionist, and co-founder of Nori Health. Content is based on her professional knowledge, and our collection of 100+ scientific research study papers.

The post Ulcerative Colitis inflammation and how to prevent it appeared first on Nori Health.

It’s always important to visit your doctor on a regular basis, particularly when your symptoms get uncontrollable. However, if you know your body and how it responds, you may want to try some natural symptoms to curb your post pizza struggles.

Though there is no cure or quick fix for Crohn’s, natural methods can help ease your pain. While bouncing back from those vacation blues, and following the advice of your physician, become your own detective and experiment with our top 8 Nori recommendations for natural treatment to decrease Crohn’s disease symptoms.

Nori is a digital coach and counsellor to help you find and change lifestyle factors that impact your quality of life.
You can have a conversation with Nori for free here >

Rebound from food blues (pay attention to diet)

After the vacation (or holiday, celebration, or slip-up) the best thing you can do is to stop eating the food that caused you trouble. Say that pizza and pasta was the aching mistake; cut it out. If you experience cravings for the food, ask yourself if the extra slice is really worth another week of diarrhea and stomach cramps.

Typical sensitivities and irritants to beware of include:

• Wheat (gluten) products: pasta, bread, sauces, etc
• Fried foods: french fries, fried chicken, doughnuts, falafel
• Dairy: milk, yogurt, cheese
• Spicy foods

Give good bacteria some fiber-rich food

You can have up to 4.5 pounds of bacteria in your digestive system, with the good ones wanting to create a harmony of health with you. These communities are called your microbiome, a bacterial fingerprint that is unique to you. If you are suffering from Crohn’s disease, the balance of good to bad bacteria may be off balance. Restoring this homeostasis may help improve your symptoms.

Probiotics

Probiotics are healthy bacteria that are found in the foods you eat or through supplements. They can help improve digestion and certain strains have shown they help reduce symptoms of Crohn’s. Its best to aim for food sources first, since they contain other nutrients as well and because supplements quality can vary.

Food sources of probiotics include:

• Yogurt (if you have a dairy sensitivity, avoid it)
• Kombucha
• Kimchi
• Miso
• Kefir
• Pickles
• Sauerkraut
• Tofu

Prebiotics

But just as important as probiotics (the bacteria themselves), prebiotics stimulate the growth of good bacteria. Think of them like fertilizer or food that helps the healthy bacteria grow.

Some prebiotic sources include the following:

• Asparagus
• Banana
• Jerusalem artichokes
• Legumes
• Chicory root
• Dandelion greens

Note: go slow with prebiotics sources, particularly if you are experiencing a flare-up since they contain a lot of fiber which can worsen some symptoms.

Nori is a digital counsellor to help you find balanced diet for your personal situation.
You can have a conversation with Nori for free here >

Use the anti-inflammation angle

Giving your body more of the anti-inflammatory foods and less of the inflammatory foods will help combat free radical damage and encourage less overall inflammation. Keep in mind that there are certain foods such as nuts and seeds that are helpful for inflammation but not for Crohn’s. Its most important to listen to your body and consult your physician.

Inflammatory foods:

• Refined carbohydrates, such as white bread and pastries
• French fries and other fried foods
• Soda and other sugar-sweetened beverages
• Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
• Margarine, shortening, and lard

Anti-inflammatory foods:

• Virgin olive oil
• Green leafy vegetables (spinach, kale, and collards)
• Fatty fish (salmon, mackerel, tuna, and sardines)
• Fruits (strawberries, blueberries, cherries, and oranges)

Note: again use caution with raw fruits and vegetables due to their high fiber content. To play it safe, cook them thoroughly.

Omega-3

Foods full of polyunsaturated fats, including omega-3, can promote healing. Results from studies are varied on whether or not omega-3 will help relieve Crohn’s symptoms, but since it has been linked to reducing inflammation, its worth giving them a try. Just make sure to check with your doctor before taking any supplements.

• Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
• Nut and seed oils (such as flaxseed, chia seed, and walnut oils)
• Plant oils (such as soybean and canola oil)
• Grass-fed butter

Consider some helpful herbs

The majority of alternative therapies aren’t regulated by the Food and Drug Administration. Here are some benefits of herbs. Proceed with caution and speak with a physician or nutritionist in order to find a pure and good quality product.

• Aloe vera juice: calming effects may help digestion and improve immunity. Start slow as aloe vera can cause diarrhea.

• Slippery elm bark: protects irritated tissues and promotes healing.
• Turmeric: anti-inflammatory properties. Learn more about how to increase these properties.

• Glutamine: amino acid that helps with intestine function. Best to be taken on an empty stomach.

Test the rest (bowel rest and sleep)

If you’re having a flare-up, its may be helpful to follow a liquid diet in order to give your system time to rest and re-set. With a doctor’s help, you’ll drink fluids that ensure you’re getting the nutrients you need while allowing the inflammation in your gut to calm down. In addition to bowel rest, aim to get extra sleep, go slow, minimize stress and intense exercise, and take naps as needed. Allow your body time to heal.

Nori is a digital coach to help guide you through all these different factors that impact your life with this condition.
You can have a conversation with Nori for free here >

Time for enzymes

Bromelain is an enzyme that is naturally found in pineapple stems. This along with proteolytic enzymes help break down protein sources such as eggs, meat, and dairy. Lipase helps break down fatty foods such as high fat meats, oils, and avocado. Amylase helps break down carbohydrates. Digestive enzymes also include lactase which helps break down milk sugar. You may consider a digestive enzyme to help support your digestion.

Eat neat (small portions)

Try not to overload your system. If you want to avoid a flare-up or get better faster, avoid large portions. When you eat smaller meals, it puts less stress on your digestion. It can help prevent gas, bloating, and cramping and allow your digestive enzymes to do their job. Aim for smaller, more frequent meals and avoid distractions or stress while eating.

Drink up

Particularly if you had a bout of diarrhea, you’re at risk for dehydration so it’s very important to drink enough water. Have water be your go-to, then add in electrolyte based fluids such as broth or coconut water.

When you drink, go slow. Taking big gulps can bring air into the digestive system, causing more gas and discomfort. Aim to have liquids in between meals so you don’t get too full when you eat and drink. Steer clear of the carbonated and sweetened beverages like soda. The bubbles and fructose (fruit sugar) can cause gas and bloating.

This article has been written by Lisa Booth, registered dietician and nutritionist, and co-founder of Nori Health. Content is based on her professional knowledge, and our collection of 100+ scientific research study papers.

Nori is a digital coach and counsellor to help you find and change lifestyle factors that impact your quality of life.
You can have a conversation with Nori for free here >

The post 8 Natural treatments for Crohn’s disease symptoms appeared first on Nori Health.

If you suffer from Crohn’s disease, you’ve most likely been experimenting with different foods in your diet. Having to maneuver through restaurants, social gatherings, and food labels can be a stressful trigger in itself. Food related flare-ups can lead to a diminished quality of life and a decreased of motivation to eat, only making matters worse. Without a wholesome diet, Crohn’s can lead to severe malnutrition.

There’s no cure all diet for Crohns. Everyone is unique and every body responds differently. It is important to work with your primary care physician to discuss the optimal diet and treatment. Using this dietary guide will improve your self-management and help you feel in control of your condition. Learning to avoid foods that cause a flare-up will help reduce symptoms and promote healing of your body and mind.

Prepare for a flare(up)

While having a flare-up, you want to focus on easily digestible, nourishing foods. Your digestive system has been inflamed, injured, and abused. Take time to rest and digest. The goal is to find your trigger food(s) by playing detective and finding out what makes your body react.

It’s important to focus on high-calorie, high protein, and nutrient-rich foods. Even if you don’t feel hungry, aim for 3 meals and 2-3 snacks per day. Smaller, more frequent meals will help you reach your nutrient goals. If you are unable to eat solid foods, focus on soft foods such as smoothies, broths, mashed potatoes, applesauce.

Count on Carbohydrates

Dietary fiber is extremely healthy for preventing disease, but since it is not digested it may lead to diarrhea and pain. Some Crohn’s cases have been related to a gluten allergy or sensitivity. Carbs on the FODMAP diet have been linked to IBD. They may lead to extra gas and fermentation in your gut.

Avoid or limit:

• Whole wheat or whole grain products
• Gluten containing foods (wheat, rye, barley, couscous, malt, etc)
• Beans, lentils, legumes

Focus on:  

• Potato and yam
• Oatmeal
• Gluten-free bread or pasta
• Rice  

Pick your protein

It’s important to follow a high-calorie, high-protein diet because nutrients are not readily absorbed with Crohn’s. When it comes to choosing protein, focus on lower fat, plant-based, and cooked for easier digestion.

Avoid or limit:

• Fried or breaded meat
• Processed meats such as sausage
• Large quantities of red meat

Focus on:  

• Eggs (if you can handle them)
• Fish
• Poultry
• Tofu (if not following FODMAP diet)

Focus on the right fruits and vegetables

Fruits and vegetables are full of healing nutrients, however those that are raw, high in fiber, and on the FODMAP diet may cause a lot of stress to the digestive system.

Avoid or limit:

• Cruciferous vegetables (Broccoli, cabbage, cauliflower)
• Raw fruits and vegetables with skin
• Berries
• Garlic and onion

Focus on:  

• Well-cooked vegetables
• Bananas
• Melon
• Applesauce
• Smoothies

Beware of some beverages

Staying hydrated is extremely important, particularly if you’ve been having diarrhea. Aim for a minimum of 8 glasses of water per day and focus on beverages with electrolytes if you’ve been having the runs. Alcohol is dehydrating and irritating so enjoy in moderation and pair with a meal and extra glass of water.

Avoid or limit:

• Coffee
• Caffeinated tea
• Soda
• Alcohol (wine, beer, spirits)

Focus on:  

• Water
• Herbal tea
• Broth

Ditch the dairy

With a damaged stomach lining, comes decreased production of lactase, the enzyme that helps break down dairy products. This can lead to diarrhea, gas, and cramps. Since many people suffering from Crohn’s have a dairy intolerance, we recommend keeping it to minimum.

Avoid or limit:

• Milk
• Butter and cream
• Cheese
• Ice cream

Focus on:  

• Non-dairy alternatives (hemp milk, coconut milk, almond milk)
• Yogurt (unsweetened, low-fat)
• Taking lactase enzyme with dairy as needed

Some sauces and seasonings

Spicy foods can irritate the stomach lining, making symptoms worse. Packaged sauces such as mayo, which are full of fat, can cause diarrhea. Aim for nutrient-boosting and anti-inflammatory herbs and spices.  

Avoid or limit:

• Pepper, chili, hot sauce, and wasabi
• Garlic and onions
• Fatty sauces and oils (mayo, butter, margarine, oils)
• Artificial sweeteners

Focus on:  

• Fresh herbs
• Turmeric
• Ginger

Once you identify what causes your symptoms to flare-up you can take steps to change your diet, focusing on the foods you can tolerate. Be creative and try new cooking methods, recipes, and preparation styles. It may be as simple as switching spices or cooking your vegetables. Finding pleasure in your meals and normalcy in your habits will help motivate you to eat. Rather than thinking of what you will lack, focus on what you can add and experiment with. The better you take care of yourself today, the sooner you will be back on track to feeling healthy and energized.

This article has been written by Lisa Booth, registered dietician and nutritionist, and co-founder of Nori Health. Content is based on her professional knowledge, and our collection of 100+ scientific research study papers.

The post Crohn’s Disease Treatment Diet, according to a RD appeared first on Nori Health.

Currently, there’s no cure for Crohn’s, but treatments can significantly control or reduce the symptoms. Typically the first line of treatment is medication, but since they tend to bring along many uncomfortable side effects, you may want to consider trying alternative or complementary therapies.  

We always recommend that you follow your doctor’s orders and consult them before trying any alternative treatment methods. Keep in mind that treatment is very individual and it can take some time to find the best combination of therapies for you. If you have Crohn’s, it’s important to keep in mind that you may react differently to foods, depending on your body’s ability to digest and absorb nutrients. However, there are many scientifically proven changes to diet and lifestyle that can help. Using Nori Health can help you discover which of the following therapies are right for you.

Dietary and Supplemental

Probiotics

Gut bacteria may be imbalanced in those suffering from Crohn’s. Restoring the balance may help improve symptoms. Some strains may work for some people while other strains may work for others so it’s helpful to aim for a variety of sources. Since many people suffering from Crohn’s are sensitive to dairy, its best to avoid yogurt. Some non-dairy sources of healthy bacteria include: sauerkraut, kimchi, kefir, kombucha. Prebiotics which feed the healthy bacteria you already have, include: artichokes, bananas, onions, garlic. Supplements can also be helpful but we recommend speaking to a doctor or dietitian to help you figure out which brand is trustworthy.

Omega 3

Omega-3 fatty acids help inflammation but it is not conclusive enough if it will directly help Crohn’s symptoms. Omega 3 is generally recognized as safe, just make sure to ask your doctor before starting, since it can interact with some medication. It is always safer to aim for whole foods versus supplements. If you eat fish, aim for 2-3 servings per week of fatty fish like salmon, mackerel, and herring. If you are vegetarian, you can get plant-based omega-3 from flax, chia, and walnuts.

Turmeric

Available evidence is not sufficient enough to recommend the use of curcumin in management of IBD. However, it can still be helpful to add curcumin to a well balanced diet as is has been proven to be an effective anti-inflammatory. It’s safer to take for a temporary period of time, for instance, while experiencing flare-ups. You can find it in tablets, capsules, teas, and extracts.

Learn more about how to get the most out of curcumin and its relation to IBD.

Peppermint

Peppermint tea has antioxidants that can be very helpful in the healing process within the body and preventing inflammation throughout the gut. For those suffering from Crohn’s disease, the pain can be intense, but peppermint can help soothe these issues, including taking peppermint oil in between meals to help decrease the spasmodic movements.

Glutamine

Glutamine is an amino acid, a building block of protein, that helps the intestine function properly. It can help improve intestinal permeability, or the strength of the intestinal lining. Since it’s good for overall intestinal health, it may offer help for Crohn’s. However, currently, there is insufficient evidence to allow solid conclusions regarding the effectiveness and treatment of active Crohn’s disease.

Lifestyle

Gut rest

If you’re in the middle of a flare up, it can be helpful to temporarily eat a liquid diet to give your digestive system a chance to rest. This can take anywhere from a couple of days to a few weeks. During this time, it’s important to drink fluids full of nutrients such as broth, coconut water, and non dairy smoothies, in order to make sure you get everything your body needs. Since calories are difficult to get, which can be dangerous, make sure you have your doctor’s guidance.

Yoga/exercise

Since stress can trigger Crohn’s flare-ups and make symptoms worse, yoga and meditation are excellent ways to manage it. The practice focuses on movement and breath which can help you tune into your body and help decrease stress. Exercise in general can ease stress and help the intestines function better. If you are having a flare-up, take a break from exercise and allow your body to heal.

Sleep hygiene

Sleep is essential for healing and regenerating, which are particularly important for Crohn’s disease. Sleep hygiene includes activities and exercises that prep your body for sleep. Avoid stimulants such as caffeine and nicotine within a few hours of going to bed. Wind down by meditating, listening to soothing music, or reading a light hearted book. Dim or turn off lights and get off your computer, TV, and phone at least 30 minutes before bed to help activate the sleep hormone, melatonin.  

Therapy

Acupuncture

Acupuncture, a form of traditional Chinese medicine, can help manage certain pain conditions but evidence is uncertain about its value for health issues such as Crohn’s. Some people may find it makes them feel better. But it hasn’t been studied much, so it’s hard to say for certain. There are few risks, as long as you choose a certified practitioner.

Biofeedback

Biofeedback helps you learn about physical reactions impacted by thoughts. Sensors will provide information about your physiological functions including heart rate, breathing, and brain waves. With a therapist’s help, this method can help you learn to manage these functions and keep stress-related Crohn’s symptoms at bay.

Traditional Therapy

Consider psychotherapy or cognitive behavioral therapy to work on deep rooted thoughts and emotional challenges, both which can exacerbate symptoms. Cognitive-behavioral therapy (CBT) focuses on helping you learn how thoughts can change feelings and behaviors. Dialectical behavior therapy (DBT) builds on the foundation of CBT. The goal of DBT is to transform negative thinking and destructive behaviors into more positive outcomes.

Support

Having a network and sharing your experience with those who you trust and love, can build your resistance and support. Nori will be there, providing personalized support in addition to your social network and treatments determined best by you and your doctor. Nori will assist you in learning more about yourself and your condition, and suggesting treatment methods that are best suited for you.

This article has been written by Lisa Booth, registered dietician and nutritionist, and co-founder of Nori Health. Additional sources include:

https://www.webmd.com/ibd-crohns-disease/crohns-disease/ss/slideshow-crohns-natural-treatments
https://www.healthline.com/health/crohns-disease/alternative-treatments
https://www.drweil.com/health-wellness/body-mind-spirit/gastrointestinal/crohns-disease/

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Crohn’s disease symptoms vary from individual to individual but the most common symptoms include: gut pain, diarrhea, fever, weight loss, anemia, fissures, fatigue, and canker sores in the mouth. Gut pain typically includes cramping and sore to the touch. The cramping usually comes and goes and may become a constant ache as the condition gets worse.

Diarrhea can be as high as 10-20 times per day, including waking up in the night to go to the bathroom. Blood is occasionally in the stool. A high fever may mean that there is an infection, it is recommended to go to the physician. Weight loss can be caused by symptoms such as diarrhea. Anemia can result from malabsorption, due to inflammation of the gut lining, or blood in stools. In addition, since Crohn’s involves the immune system, there may be joint pain, eye problems, skin rash, or liver concerns.

Weight loss

Diarrhea, nausea, and loss of appetite can make it hard to get enough nutrients, leading to weight loss. To maintain a healthy weight, keep track of your weight, stay active, and focus on a healthy diet. Keeping track of your weight and share it with your physician and dietitian. Exercise and activity can be helpful by increasing appetite and building muscle. Aim for lower intensity and consider avoiding intense exercise when experiencing a flare up. Eat smaller, more frequent meals to assist with digestion. Focus on plenty of healthy fluids. Make them interesting by adding a bit of lemon or lime to add flavor. Focus on a wide variety of healthy foods in order to make sure you are getting enough nutrients. If loss of appetite or stomach pain is occuring, consider drinking smoothies or shakes.

Minimizing or eliminating the foods that lead to flare-ups will help prevent weight loss. Limit foods that are high in fiber (nuts, seeds, raw vegetables, beans). Avoid high fat foods (fried, full fat dairy, butter and oil) and dairy (milk, soft cheese, yogurt) that can lead to diarrhea.

Diarrhea and bleeding

Diarrhea is defined as loose, watery stool that happens at least 3 times per day. In Crohn’s the severity can range from mild to severe. It tends to get worse when there is a flare-up and better once inflammation goes down. Inflammation is the main cause, when your intestines are inflamed, they absorb less water, resulting in watery stool. Other causes include difficulty digesting, bacterial infection, fistulas, and post surgery malabsorption. Anti-diarrheal medications, such as codeine, diphenoxylate and loperamide may be recommended by your physician.

Typically, blood in the stool is less common than when compared to ulcerative colitis, but this varies between people. Bleeding can occur from anal fissures (tears in the tissue). With anal fissures, you will see bright red instead of dark red, which would indicate bleeding higher up in the intestines. Long-term anal fissures can be treated by methods including botox, calcium channel blockers, and nitrate ointment. If these treatments don’t work, your physician may recommend a surgery called lateral internal sphincterotomy.

Pain and low energy

Abdominal pain and cramps are some of the most common symptoms of Crohn’s disease. It is typically experienced around the belly button or lower right side of the abdomen, and usually occurs 1-2 hours after eating but can come and go anytime. Experiencing pain can have psychological impacts including anxiety. Keeping Crohn’s in remission for as long as possible, by taking prescribed medications, focusing on stress reduction, avoiding trigger foods, and avoiding smoking will help. If your doctor approves, acetaminophen can help with pain management. For increased comfort, soak in warm salt water baths, for fissure soreness and joint relief.

Fatigue is ongoing sense of tiredness, weakness, or exhaustion, that interferes with the ability to work or do daily activities. When diarrhea or abdominal pain symptoms happen at night, it can be difficult to get adequate sleep. Anemia is a common result of Crohn’s due to malabsorption. It is a condition in which the blood cells do not carry enough oxygen through the body, resulting in fatigue and low energy. About 25% of people with Crohn’s disease are depressed, which is commonly associated with fatigue. Improving the quality of sleep is the goal, including reducing caffeine and alcohol consumption before bed, getting activity, limit television, phone, and computer screens at least an hour before sleeping.

Sources:

https://www.webmd.com/ibd-crohns-disease/crohns-disease/crohns-weight#1
https://www.healthline.com/health/crohns-disease/symptoms-trouble
https://www.webmd.com/digestive-disorders/anal-fissure-treatment#2
https://crohnsdisease.com/symptoms/fatigue/
https://www.webmd.com/ibd-crohns-disease/crohns-disease/tc/crohns-disease-symptoms

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Introduction to Crohn’s Disease

Crohn’s disease is an inflammatory bowel disease (IBD). It causes inflammation, that can occur anywhere along the digestive tract, however it is most common in the colon and ileum. The inflammation typically spreads into the layers of the intestinal tissue. It is often very painful and can lead to dangerous complications.

Crohn’s Disease symptoms

Crohn’s Disease symptoms range from mild to severe and typically develop gradually. Frequent symptoms include fevers that last 1-2 days, diarrhea, fatigue, abdominal pain, blood in the stool, reduced appetite, canker sores, clubbed fingernails, and thickening of the GI tract. Inflammation comes and goes. In later stages, it can form fistulas and abscesses (little canals that lead to other organs). If it becomes serious, surgery may be recommended.

More about Crohn’s Disease symptoms >

Crohn’s Disease treatment

The exact cause is unknown but it is suspect that immune issues and heredity are the main contributors. There is no known cure for Crohn’s Disease, but with therapies and habit changes, signs and symptoms can help bring long-term remission. Anti-inflammatory drugs (corticosteroids) are commonly used as a first step in Crohn’s disease treatment. Drugs that target the immune system TNF inhibitors, azathioprine, mercaptopurine) and antibiotics (ciprofloxacin and metronidazole) are also often prescribed.

Crohn’s Disease diet

With frequent diarrhea and abdominal pain, it can be difficult to have the motivation to eat, and for the intestines to absorb enough nutrients. If surgery is required, it is important to know which part of the intestines were removed in order to recognize which nutrients are not getting absorbed.

Your doctor may recommend low fiber as a Crohn’s Disease diet in order to reduce intestinal blockage. Common nutrient deficiencies are low iron and vitamin B-12. Certain foods and beverages can aggravate signs and symptoms, especially during a flare-up. Keeping a food diary and exploring what causes symptoms is highly recommended, with consideration of limiting these foods: dairy, high fat, fiber, spicy foods, caffeine.

Crohn’s Disease signs

The main Crohn’s Disease signs and characteristics are abdominal pain and diarrhea. Other signs to watch for include: bleeding, fever, weight loss, nausea or vomiting, malnutrition, bone loss, and growth failure. Crohn’s can also influence psychological state including an influence on depression, anxiety, and body image.

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