7 Simple and Powerful Ways to Feed Your Gut

The Online Spring Gluten-Free Expo (Nourished Festival) just finished up yesterday! Wow! Amazing event! There were so many great presentations, giveaways and discounts.

One of the presentations, Improve Your Gut to Improve Your Brain was given by Sheri Traxler. Sheri is an author, speaker, and coach. Sheri is the author of Go Forward: 28 Days to Eat, Move, and Enjoy Life God’s Way. Sheri holds her Master’s in Health Promotion, is a Certified Personal Trainer, Health Coach, Nutrition Specialist, and Intuitive Eating Counselor. 

Sheri spoke about the Gut-Brain Connection. The Gut-Brain Connection includes:

  1. Enteric Nervous System and the two blood brain barriers (Blood Brain Barrier and Gut Blood Brain Barrier).
  2. BDNF (brain-derived neuropathic factor) and Mitrochondria. Brain-derived neuropathic factor is a protein produced in the nerve cells. This helps keep the cells functioning and growing.
  3. Neurotransmitters and Hormones. Neurotransmitters include serotonin – the ‘feel good’ hormone, 90% of serotonin is made in the gut, dopamine helps us stay motivated, 50% of dopamine is made in the gut, GABA helps with stress management, sleep, and a calm mind, and cortisol – stress hormone.

When we have a healthy gut, it means improved energy, brain, and confidence.

What Does a Healthy Gut-Brain Life Look Like?

Take a look at your lifestyle. What does it incude?

  1. Stop doing damage meaning stop doing things that hurt your microbiome. This includes eliminating toxins like chemicals, pesticides, herbicides, and artificial stuff like flavorings and colorings. Antibiotics is also included.
  2. Make contact with the billions of good bugs. This includes hugs, physical contact with friends, and going outside barefoot on the grass – grounding.
  3. Manage stress. Why? We want to manage stress because unmanaged chronic stress can have a direct impact on inflammation, on gut permeability, and shifting your gut microbiome. How to manage stress? Doing mindful eating, prioritizing sleep – by 10 pm, and meditating.
  4. Move often. Moving often will increase BDNF and increase mitochondria. And movement helps your gut.
  5. Feed Your Gut.

7 Ways to Feed Your Gut to Feel Great

  1. Create a powerful plate + prebiotics. Include vegerables on half your plate. Some great prebiotics include almonds, apples, asparagus, bananas, broccoli, brussel sprouts, dandelion greens, garlic, leeks, onions, and pears. Broccoli and brussel sprouts contain sulphur which combat bad bacteria.
  2. Eat probiotics daily. Probiotic-rich foods include raw apple cider vinegar, kefir, kimchi, kombucha, fermented pickles, sauerkraut, and yogurt.
  3. Focus on whole foods and not highly processed foods. Bad bacteria feed on highly processed foods and foods that contain refined sugars and artificial sweeteners/artificial colors/flavoring.
  4. Oils and Fats – Lower saturated fats especially animal products. Animal products lower diversity and abundance of good bacteria and good gut flora. Include Extra Virgin Olive Oil, omega-3 fatty acids (DHA, flax seeds, walnuts, sardines, and salmon.) Omega-3 fatty acids are essential for brain health.
  5. Spices. Spices to include: coriander and cumin – these spices decrease inflammation especially gut inflammation, fennel – helps with better digestion of food, turmeric – decreases gut inflammation and can help grown new brain cells.
  6. Indulge. Coffee, tea, and dark chocolate. If you enjoy dark chocolate bars, opt for bars with 80% cacao. Another chocolate option is raw cacao powder or raw cacao nibs. Dark chocolate increases blood flow to the brain.
  7. Filtered Water. Stay hydrated for both gut and brain health. Opt to put a filter on your shower and kitchen faucet. Chlorine kills bacteria.

Add supplements with the guidance of your health care practitioner.

Hope you find this info helpful.

To your health,


#guthealth #brainhealth #fermentedfoods #wholefoods #plantbased #spices #healthyfats #healthcoaching #NourishedFestival

Why Some Raw Vegetables Cause Gas and How to Avoid It

Raw food has so many benefits. It’s rich in enzymes, all the vitamins remain intact, and typically it’s easier on the digestive system than cooked food. Until it’s not… you see there are just some vegetables that are difficult to digest raw. Particularly vegetables in the cruciferous family- cabbage, kale, broccoli, cauliflower etc.

The reason these vegetables are difficult to process and often cause gas is because they contain high levels of sulfur and fiber. This is part of the reason cruciferous vegetables are so nourishing. The sulfur fights back against harmful free radicals and they have a powerful detoxifying effect.

While the enzymes, vitamins and antioxidants in vegetables are extremely beneficial, they’re useless if your body can’t process them. In the beginning of your digestive journey, when you’re working on rebuilding your gut flora and strengthening the intestinal lining, raw vegetables aren’t the best thing.

Too often, your body ends up spending more energy digesting these foods than they receive from them. As you work on strengthening your digestive system, take it easy with raw veggies.

Here are a few ways you can get the benefits of cruciferous vegetables without the gas and bloating…

  • Ferment your veggies to unlock their nutrients, check out phickle for some great recipes
  • Juice them
  • Lightly steam, saute or roast your veggies and top with a bit of coconut oil or ghee for better nutrient absorption
  • Blend them into a smoothie
  • Chew your veggies thoroughly, at least 20 times before swallowing
  • Digestive enzymes help me when I eat foods that might cause gas or bloating

Over time as you build up your microbiome and repair the lining of the intestines it’ll be much easier to process raw vegetables. These things take time so be patient with yourself and don’t let the process stop you from enjoying these health promoting vegetables.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program, 8 Weeks to Restore your Gut Health. In my program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

In the meantime, join me on my Facebook page where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.



#guthealth #microbiome #healthcoaching #shalinemiller

Probiotics: Benefits for Maintaining Your Gut Flora

Probiotics are referred to as those live microorganisms which are beneficial for our health when consumed. The word ‘probiotics’ is derived from the Latin word which means ‘for life’. Probiotics have a number of essential benefits for maintaining and refining our gut flora.


The consumption of probiotics has several health benefits because of which they are highly recommended by a number of physicians. Some of the summarized health benefits of probiotics are mentioned below.

  • Tackle anxiety and depression
  • Maintain a healthy weight
  • Refine the immune system
  • Prevent bowel diseases
  • Reduce traveler’s diarrhea
  • Treat skin conditions


The sources of probiotics can be natural or you may take some probiotic supplements. However, the natural sources of probiotics include yogurt, pickled vegetables, Kimchi, Miso, fermented foods which include Sauerkraut. Some beverages are also providing these healthy microorganisms to our body which include Kombucha. Kombucha is usually referred to as that beverage which contains favorable animate bacteria.

Other than the natural sources, probiotic supplements are also available in the market to boost up your metabolic functions quite effectively and efficiently. How to choose the right probiotic is the main question here. If you want to know how to choose the right probiotic, proceed below.


Before diving into the knowledge of how to choose the right probiotic supplements, there is a need to mention some highly beneficial strains which are used to make probiotics. There are several functions of these strains. However, the most repeated strains are:

  • Lactobacillus
  • Bifidobacterium
  • Saccharomyces

There are several advantages of all these strains for keeping your metabolic functions refined and improved. 


Lactobacillus flourishes the abdomen with various organisms that help in the smooth running of the digestive system. It primarily inhabits the small bowel area. There many species of lactobacillus which are helpful to refine the gut flora. However, the most important one is Lactobacillus acidophilus. This certain lactobacillus helps to fight gut distention significantly. Moreover, some species of lactobacillus also help to tackle anxiety and depression.


Bifidobacterium is commonly known as the Bifidus and it inhabits in the large intestine of humans. The most important benefit of these Bifidobacterium is that they strength the cells of the colon by supplying short-chain butyrate fatty acid. The butyrate produced by the Bifidobacterium not only strengthens the colon cells but it also regulates insulin production, as well as the memory production. Bifidobacterium is also known to tackle certain cancers, especially colon cancer. Moreover, it helps to contour the midriff perimeter by toning down the food intake.


Saccharomyces is termed as the friendly yeast. It is necessary for optimum functioning of the gut flora. It is mainly used to tackle unfriendly yeast which also living the gut of the humans. It is also used to protect the underline covering of the stomach walls. 

Remember that your brain is connected to your gut. Stay tuned for my next post on how to choose the right probiotic.

To your health,


#probiotics #guthealth

Fall in Love with Digestive Enzymes

Why I Fell in Love with Digestive Enzymes

When I started learning about all the toxins I was putting into my body through years of eating processed food, I was horrified. I started to ask myself, how can I help my organs to get rid of these toxins more effectively? How can I help my gut to repair itself so that I don’t have bloating and gas for the rest of time? The answer wasn’t far away. The answer in part, for me, was digestive enzymes, especially in the beginning of my gut health journey. In the beginning of my journey to rebuild my gut after years of acid reflux, I was advised by a physician that both digestive enzymes and probiotics are beneficial for gut health.

How Enzymes Work

Our organs produce digestive enzymes and different enzymes work on different foods. There are specific enzymes for starches and carbohydrates, proteins and fats. As we age, we don’t produce as much of these enzymes as when we are young.

We can also access enzymes from external sources like raw fruits, vegetables, cold pressed oils and raw dairy. Yet when these foods are heated, the enzymes quickly denature and our organs are forced to carry the whole load. This is stressful to our bodies, and a lot of work. Mostly humans have had access to a certain percentage of raw foods but in the last 50 years we’ve transitioned into a highly processed=cooked diet.

By incorporating digestive enzyme supplements and eating more raw foods, I quickly went from bloated and uncomfortable most of the time to energized and light. Giving my body exactly what it needed to break down and easily assimilate the food I was taking in made all the difference. Because when your body has to pour all it’s resources into breaking down the food you’re eating, there isn’t much space left for anything else.

Digestive enzymes were a simple addition that helped me so much in the early repair stages. Now that I’ve got my diet figured out I don’t supplement with them as often as I did but I think they’re a great short term solution to digestive issues. Just remember, a big raw salad a day keeps the doctor away.

Check out my favorite digestive enzymes here.

Add all ingredients to your blender and process until super smooth.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new comprehensive program Restore your Gut Health. In the program you get a ton of delicious satisfying recipes as well as strategies that will help rebuild your intestinal flora.

Join me in my private Facebook group where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,


PS Check out the Ultimate Guide to a New You!