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July 3, 2018 Amy Hollenkamp0 Comments

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Microbiome Diversity is probably the most importan

Microbiome Diversity is probably the most important factor to your gut health and overall health. The more diverse your gut—the more resilient your gut. The less diverse your gut the more susceptible you are to imbalance, gut dysfunction and chronic disease

Unfortunately, strategize that build diversity don’t get enough press. Instead—strategies that decrease diversity tend to get the most attention

Low FODMap and diet restrictions in general are going to limit diversity and it is a risk to acknowledge before starting these diets. The risk becomes especially high if you don’t have an off ramp and are eating low FODMAP as a lifestyle and not as a therapy

When I work with clients and in my SIBO Root Cause Repair Program, I make it super clear that to truly repair your gut—you must work on building resilience through building diversity. The Low FODMAP is a bandaid that can reduce symptoms but can also create major diversity problems long term

Building diversity on your plate is crucial to building diversity in your gut! Eating different meals and new foods may sound scary, but it is such a crucial part of gut repair

And that isn’t to say that there may be foods that you do best not eating, but usually people are eliminating more foods than they need to. It can take some time to build up your tolerance again but your gut will thank you later

#sibo #ibs #microbiome #lowfodmap #sibodiet #ibsdiet #gutmicrobiome #guthealth

Vitamin A is an under highlighted gut tolerance bu

Vitamin A is an under highlighted gut tolerance builder! Your gut can lose tolerance to foods because of inadequate vitamin A

Low levels of vitamin A will basically lead to a dysregulated immune responses in the gut, more gut inflammation and more gut permeability (leaky gut). Because of this you will most likely have more food intolerances. You may be hyper reactive to foods due to low vitamin A

Make sure you are getting adequate vitamin A. Animal sources like liver, eggs, grass fed beef/ and butter/dairy products are the most bioavailable forms of vitamin A. These contain the active form of vitamin A

You can also increase intake of beta carotene foods like carrots, peppers, pumpkin, squash, sweet potatoes etc. But, some people may struggle to convert those to the active form due to genetic differences (I am one of these people lol)

How are you going to get your vitamin A today? #sibo #ibs #gutheal #guthealth #guthealing #microbiome

I have worked with 100s of IBS and SIBO clients an

I have worked with 100s of IBS and SIBO clients and the unfortunate trend that frustrates me most is that the 2-3 (sometimes more) functional medicine providers they saw before me did not take a single look at how their clients were executing diet recommendations. Instead, I find my clients have basically been instructed to avoid all sorts of foods without anyone looking to see if they are even hitting their calorie needs

And the more subtractions from the diet you have, the harder it is to make sure you are getting enough nutrition. It is dangerous that providers give such strict dietary protocols with such little guidance—I repeat it is DANGEROUS

I see the negative health consequences of this one sided dietary advice EVERY day with my clients and it breaks my heart. My clients come to me with food fears, weight loss, undereating and nutrient deficiencies

The pursuit of trying to starve the SIBO or control symptoms with diet digs my clients into deeper holes. You can’t beat gut issues if you are undernourished

Do I think providers are intentionally trying to harm you—absolutely not! But, by not providing thorough and complete dietary support—these providers can cause harm

I would love if functional medicine providers would more often refer to dietitians or other health providers that have more experience and expertise in nutrition! What I have found is most functional providers don’t have the skills or bandwidth to help with all the facets of nutrition coaching that you need to be successful

Alright, that’s enough ranting for today! I would love to hear about your experience with FM providers? Have you seen this trend too? #sibo #ibs #guthealth #ibsdiet #lowfodmapdiet #lowfodmap #digestivehealth #digestion #microbiome

In the IBS and SIBO space—food can often become

In the IBS and SIBO space—food can often become a burden instead of a celebration. I knew when I started working with Ashley that we had to work on controlling her IBS symptoms and break down food fears to help her eat with confidence again

We worked on lowering inflammation and supporting the microbiome so that her urgent diarrhea decreased drastically, while simultaneously we worked on her food mindset which helped with food reintroduction

I find that my clients get the best results when we focus on both the physical and mental aspects of the gut journey. Because fear of foods can drive symptoms while gut symptoms drives fear of foods

We started with some slow intros but as Ashley’s symptoms decreased she really hit the ground running with food experiments. And she was loving being able to go out to restaurants again

She is continuing to learn what works best for her body and working to continue adding more varieties of fruits and veggies in! I am confident with her commitment to her gut journey she will continue to build a resilient gut

If you are feeling stuck with your SIBO and IBS symptoms, I can help! Schedule a 20 minute free Discovery Call to see if I make a good fit via link in my bio

#sibo #ibs #sibodiet #ibsdiet #lowfodmap #lowfodmapdiet #guthealth

The low FODMAP diet is a popular choice for IBS an

The low FODMAP diet is a popular choice for IBS and SIBO. It is often used as the first line of treatment

While low FODMAP may help reduce symptoms by reducing gas production—it is not the best long term solution for IBS/SIBO. It was never designed to be a long term solution either

Low FODMAP was designed to be followed strictly for a 6-8 week span followed by a guided reintro phase (with an RD would be best). The low FODMAP diet was not designed to be used as a lifestyle

It’s also safe to say that there are so many other ways to manage IBS symptoms outside of diet too. Low FODMAP is not anywhere near the top of my list of first line interventions. Done correctly it could be helpful for a short period of time

But, I have seen first hand how long term low FOdMAP can be devastating to gut and overall health. That’s why it is so important to have guidance on how to exit the low FODMAP diet

I have successfully helped many clients off low FODMAP and it is probably the most satisfying part of my job. I love when my clients can actually enjoy their favorite food again without fear

If you you have been on low FODMAP, you are not doomed! Just know there is a better way! Working with a provider that can help address root causes so you can tolerate more foods can help! If you need support, check out the link in my bio to set up a free 20 minute Discovery Call with me to see if we make a good fit

#sibo #guthealth #ibs #lowfodmap #lowfodmapdiet #lowfodmaprecipes #leakygut #digestivehealth #microbiome

Filling your needs is stress management at its cor

Filling your needs is stress management at its core! I do a lot of coaching with my clients on making sure they are filling their cup each day with something they enjoy or need

This doesn’t have to be anything fancy or a production. You don’t have to seclude yourself in a dark room for a 30 minute meditation each day

You could spend 10-15 minutes outside on your deck, you could call a friend you love, you could watch a funny video that makes you laugh out loud, you could play an instrument

My go to cup filling activity has been what I like to call “lazy meditation” where I lay down on a couch or bed with my eyes closed listening to spa music for 15-20 minutes. I feel refreshed and energized after this

The key is to try and CLUE in on what would fill YOUR cup—this ensures you are matching the strategy with your needs. I find that some of my clients are just checking a box when they meditate but they don’t really feel it fills their needs

When you are actively filling your needs everyday—you can see DRASTIC effects in your gut function. Your gut functions best when you are filling your tank

15 minutes a day can build your stress tolerance and keep your more in a rest a digest state. So I challenge you to try to carve out at least 15 minutes everyday to fill a need! What are your favorite cup filling strategies!?

#sibo #guthealth #ibs #sibodiet #lowfodmap #leakygut #microbiome #digestivehealth

Dysbiosis is popular gut jargon that is thrown aro

Dysbiosis is popular gut jargon that is thrown around a lot and you might wonder—what the heck does that even mean?? So I wanted to share the 3 biggest characteristics of dysbiosis to clear up any confusion

The biggest mistake people make when talking about dysbiosis is only discussing from opportunistic overgrowth standpoint. I think many people think dysbiosis is when you have too many sketchy bugs in your gut

But dysbiosis has a lot more to do with the overall balance and composition of microbes. Having enough good and diverse bugs are equally and if not more important than the levels of bad bugs

Your good bugs and gut diversity help to prevent overgrowths of bad bugs. That is why it is so important when you are working on dysbiosis that underlies SIBO and IBD—that you don’t just focus on killing bad bugs

You must focus equally and if not more energy on increasing good microbes and increasing diversity to truly build a resilient balanced gut

Do you have any questions about dysbiosis? —please leave them below #sibo #guthealth #ibs #microbiome #digestivehealth #gutbacteria #leakygut

In relationships, being vulnerable with your emoti

In relationships, being vulnerable with your emotions, feelings and needs leads to growth! You build trust in relationships by letting down your walls and letting the other party see the real you

Just like relationships, building trust in your gut requires exiting your comfort zone and not playing it safe. If you don’t experiment with different foods or different gut strategies in general, you won’t figure out what works and what doesn’t

The key to gut growth is experimentation and trusting your gut to send you the signs you need to determine what strategies are working. You also have to trust that you can probably tolerate more foods than you think (this is the trend I see with almost all my clients)

The more foods you can build into your diet the more resilient your gut becomes. Plus, you will develop trust and knowledge to make your own decisions about what foods make you thrive. You can also trust yourself to have wiggle room foods (treating yourself) with minimal if any gut symptoms

You might hit a few bumps with some foods that don’t sit right but that’s ok—you can trust that your gut is telling you to hold on these foods

Talk to your gut compassionately and listen to what it’s telling you (not all the SIBO forums). Your gut knows what foods work best for it NOT Karen on the SIBO Facebook group

How have you built trust in your gut? #sibo #ibs #guthealth #gutmircobiome #digestivehealth #leakygut #gutbrainaxis

Some of the best gut strategies are simple. This g

Some of the best gut strategies are simple. This ginger tea is a simple way to support digestion and motility

Ginger is a powerhouse for gut function. It has been shown to increase motility, increase good gut bug growth, increase gut tissue repair, reduce nausea and inflammation

Ginger is also a cheap and easy to incorporate into your diet. Some might also benefit from ginger based prokinetic supplements

Try drinking 1-2 cups of ginger tea a day and see how your gut responds! #guthealth #digestivehealth #sibo #ibs #microbiome #leakygut

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Home
About Amy
Work With Me
What is SIBO?
SIBO Root Cause Repair Program
Blog
Contact
Disclaimer