I like lima beans! And according to my afternoon reading feed, they’re good for the gut!
🌱 “Eating a high fiber diet can help keep your gut in tip-top shape.”
🌱 “Eating beans (like lima beans) can help support your healthy gut bacteria. That may reduce your risk of health conditions like colon cancer and type 2 diabetes.”
🌱 “Bacteria in your gut ferment the fiber found in beans. This increases the production of compounds called short-chain fatty acids (SCFAs). SCFAs serve as important fuel for your gut bacteria, so they benefit your gut and intestinal lining health.”
🌱 “The bad news? Most peeps don’t consume nearly enough fiber. The good news? You can. Eating a balanced diet that includes fiber-rich lima beans will help you reach the daily recommended value of 28 grams of dietary fiber.”
This morning I came across this article, detailing further research to support the importance of fiber to a strong microbiome and overall health and wellness. I really think fiber played a huge role in my healing and recovery. Obviously, after infection, you need to build up slowly. Women should aim for about 25 grams of fiber per day, while men should target about 38 grams. And that may be hard to get early in healing the gut since many foods are hard to tolerate by an inflamed gut. I strongly believe in getting nutrients from real, whole foods. It’s the best way. But I did use a fiber supplement as I began my recovery. Today I can get the daily recommended amount or more by lunch thanks to overnight oats bran with chia seeds & strawberries at breakfast and lentils with veggies or modified guaca-tuna salad at lunch. 🙂
➡️ “Researchers used a mouse model to determine the key dietary factors affecting gut microbiome and how they contribute to obesity and other metabolic diseases like type 2 diabetes. Mice were fed varying levels of low-fiber, high-fat diets which changed their gut microbiome.”
➡️ “What we have shown is that by increasing the amount of fiber in your diet and lowering the amount of fat, you work on two very important components that will improve your health.” –André Marette, PhD, Laval University, Canada
Examples of high fiber foods (per Dr. Mark Hyman):
■ Avocados ■ Beans ■ Berries ■ Broccoli ■ Brussels sprouts ■ Cabbage ■ Celery ■Cucumber ■ Figs ■ Kale ■ Lentils ■ Nuts and seeds, especially sprouted ■ Olives and olive oil ■ Pumpkin ■ Spinach ■ Strawberries
As far as mood & temperament, there’s a strong connection between the gut and brain. So when your gut is messed up, your moods can definitely be affected. I just read another article about it the other day that you might be interested in:
“Psychologists used to believe that our feelings were the result of chemical reactions in our brain. Fast forward to today and what we know is that our gut plays a profound impact on our mood.” The article goes on to talk about how good bacteria improves mood but bad bacteria contributes to anxiety and depression. It talks about specific strains of probiotics that can improve mood.
I am reading The Pegan Diet by Mark Hyman, MD. The author also actually had c-diff. He notes, “I was down for the count for five months and couldn’t work, focus, or even answer an email. I lost 30 pounds.” Sounds familiar. It ultimately left him with ulcerative colitis long-term, so it was a long road back to health during which he learned a lot about the microbiome and healing the gut. Also sounds familiar.
From the chapter on gut health:
➡️ “Sadly, our gut microbiome ain’t what it used to be. We eat gut-busting foods, live a gut-busting lifestyle, and take gut-busting drugs.”
➡️ “Want to grow toxic weeds in your gut? Feed them a processed diet high in sugar and starch, food additives, and the microbiome-destroying weed killer glyphosate, used on 70 percent of all crops.”
➡️ “Our diet is also low in food for the good bugs: prebiotic fibers and polyphe nols (all the colorful medicinal compounds in plant foods).”
➡️ “We also take too many gut-damaging antibiotics, acid blockers, anti-inflammatories like Advil, hormones, and steroids. Add to that environmental toxins from our food, air, and water, and our inner garden is a sorry place with too many disease-causing bugs and not enough healing bugs.”
He offers three steps to resolving gut problems: weed, seed, and feed. Luckily, that’s exactly what I did and have been doing post-treatment, and after 7 months, I’m not totally healed, but I’m definitely significantly better. So today I am #grateful for all the health lessons I’ve learned since getting so sick; better health as a result; and the opportunity to continue to improve and grown in good health. #Healing2021 #operationrecovery
A lot of people battling c-diff experience a lot of anxiety. Here’s how I fought (and continue to fight) through it:
I think the first step is just acknowledging the anxiety and the fact that it’s perfectly normal. In fact, your brain is doing exactly what it’s hard wired to do. The problem is you don’t actually need it to. The upside is you can rewire your brain so you don’t have that anxiety. Notice-Shift-Rewire is a simple strategy to start that process.
What also helped me was Dr. Jill Bolte-Taylor’s research and the 90 second rule. You’ve been through something traumatic, so it’s natural to feel worried or scared. Most of us experience that. Recovery is physical, mental, emotional. The best any of us can do physically is support our body’s recovery by following medical and nutritional advice. Be careful with our bodies, with what we put in them, with what we try to push them to do. The mental and emotional are very closely linked. How you think affects how you feel. Think positive thoughts. Read positive things (and not negative). Surround yourself with positive people, people who believe in your full recovery. For emotional, remember that emotions really only last 90 seconds. Seriously. It’s science. Everything after that, is basically you stuck in your own head about it. So when you find yourself feeling a negative emotion, that’s ok. It’s natural. Give yourself 90 seconds to feel it and then let it flow through and out of your body. Stop your brain from making it last longer, get out of the emotional loop. I personally do that by practicing gratitude. Once for example, something happened that triggered a fear response in me: the c-diff is back, I’ll never be healthy again, etc etc. I had a complete breakdown right in the middle of the public street. I just sobbed and sobbed. For about ninety seconds. And then, I got up, looked around and forced myself to choose 3 things I’m grateful for, and I focused on those three things until I felt better. I had another emotional response later that same day. Sat down on the bathroom floor and cried it out. Then did it again: 3 things I’m grateful for. Break the feedback loop, get out of my own head, focus on those things. I know it sounds kinda lame. But it’s based in neuroscience, on how our brains work. I practice gratitude every morning and every evening: at least three things I’m grateful for. Force myself to do it. It has improved my mindset, my emotional and mental health. The longer I’m healthy, the better it gets. Less fear, anxiety.
Another thing that helped me is meditation. So if I just can’t break the feedback loop myself, I go to a meditation app. I have both the Calm app and the Buddhify app. Buddhify is free. Even a quick meditation (3-5 minutes) can help break that loop.
We know that prebiotics are good for gut health because they’re what our good bacteria eat. And they need to eat to be strong to fight off bad bacteria like c-diff. But…prebiotics help with anxiety too! At least according to this study: “A new study has found that 4-weeks of daily galacto-oligosaccharides (GOS) prebiotic intake can reduce anxiety levels and result in an overall improvement in wellbeing in young women.” Of course, we know from experience that c-diff affects us mentally as well as physically.
As many of you know, I prefer to get my pro and prebiotics from food naturally, rather than from supplements. I don’t know of this research would translate to that. The supplement in this study is galacto-oligosaccharides (GOS). GOS are made up of plant sugars linked in chains. They are found naturally in dairy products (no, thank you!), beans (yes!), and certain root vegetables (double yes!). I’ve eaten beans and root veggies throughout my recovery. Turns out maybe they’re good for gut and mental health!
Note: WebMD did offer a warning for those with autoimmune diseases, since GOS (as a supplemet) can kick up the immune system, it may have some negative effects. Also, if used medicinally, it can have side effects no c-diff survivor wants, like gas, bloating, and even diarrhea (also WebMD). It’s kind of why I like to stick to foods instead of supplements. We benefit from the other nutrients that surround them when we get them from food: it’s like “a spoonful of sugar,” it helps make the medicine go down. 😉
A good little reminder (and even a mantra) for the healing journey. I’ve been recovering/healing for half a year now. Yes, that seems like a long time, and I wish the process were quicker. But also I am amazed at how far I’ve come from feeling I’d die and then thinking I’d never eat again. I had to learn or relearn (or actually apply lessons I’d learned and pocketed) a lot about how to help support my body in its healing efforts. I still have a ways to go…I look forward to hitting that one year mark and celebrating the progress I’ve made between now & then. I hope I’ll be able to exercise more, maybe even rejoin my friends at group fitness classes; and I hope I get the birthday dinner out at my favorite restaurant, which I missed last year.
I won the dough-pizza stone battle tonight (unlike last night). It looks like an actual pizza. 😂 Homemade sourdough crust, lemon tahini sauce, mushrooms, feta. And again I will go to bed #grateful for the access, means, and opportunity to cook good healthy meals for myself (even if I’d rather someone else did it for me sometimes). 1/2 a year post-treatment. Next milestone: one year. Hard to believe. Sleep well, friends.
This is the first proper snack plate I’ve had since I got really sick in September. 26 weeks post-treatment this week. I made hummus with my lemon tahini sauce from the other day and sourdough flat breads for dipping. Tahini is packed full of vitamins A & E, calcium, magnesium, and iron. Chickpeas are a good source of magnesium, folic acid, manganese, protein, and fiber and can help lower cholesterol and improve blood sugar levels. Oh, also…delicious. Grateful for my snack plate; everything I’ve learned about food and nutrition lately; and the ability to make my own food.
I did great meal planning this week. And everything actually went as planned. This morning, I made a sourdough pizza dough and let it rise while we were at work all day, so tonight we could make personal pizzas. I made mine first, and I had a small disagreement 👊 with the dough and the pizza stone (resulting in one minor burn), so I ended up with random, wierd-shaped pieces of flat bread instead of a pizza. But it still tasted good. I used my lemon tahini sauce from the other night in lieu of traditional pizza sauce. And my toppings were sauteed mushrooms and greens, kalamata olives, and feta. All things I know I can eat. After learning from my pizza stone/dough debacle, Trent’s came out much more pizza like. And of course, his is actual pizza with tomato sauce and real pizza type cheese, so…🤷🏼♀️.