How I am Managing my IBS: The Exact Protocol I am Following
In this blog post, we are reviewing the exact protocol my naturopathic doctor put me on after reviewing my health issues. You can read more about our initial consultation here, where we discovered the 5 root causes of my IBS.
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Where we last left off, my naturopath recommended a few key things I start incorporating into my daily routine to help treat the root cause of my IBS. We determined the root cause of my IBS, hormonal disruption, and inability to detoxify properly stems from the is the lack of diversity in my gut microbiome and inflammation.
Our goal with this protocol was to support my gut microbe diversity and decrease systemic inflammation.
Additionally, a key next step in learning more about my gut microbiome is taking a Small Intestinal Bacterial Overgrowth (SIBO) test. My naturopath was incredible at utilizing previous tests to determine the underlying cause of my health issues. Although I had done a SIBO test in the past, it was only 20-minutes long and SIBO tests in general are very hit-or-miss. All signs were pointing that I could potentially have a bacterial overgrowth in my small intestine. So, after our appointment, I ordered a 3-hour, take home breath test through Genova Diagnostics. Stay tuned for those results!
Healing my IBS by Increasing the Biodiversity of my Gut Microbiome
When looking at supporting my gut microbiome, we had to find ways to increase the diversity of bacteria within my gut. Our plan was to do this through dietary changes and nutraceuticals. Nutraceuticals are foods that contain health-giving additives and have medical benefits – think of turmeric an herbal remedy to reduce inflammation. Incorporating herbs like turmeric and ginger will help with inflammation and symptoms.
We will also look at dietary changes to increasing the diversity of microbes in the gut. Incorporating more leafy greens, probiotic-rich foods like sauerkraut, kimchi, and kombucha, and adding chicken/beef liver to my diet will dramatically help. I also am incorporating more liver-rich foods and herbs that are high in sulfur and water-soluble fibers to support my detoxification pathways. Lastly, increasing the diversity of fiber I am eating will also help!
Decreasing Systemic Inflammation
We are also looking at decreasing systemic inflammation within my body by finding and eliminating trigger foods and supporting my liver’s detoxification pathways through infrared saunas and supplements. Systemic inflammation has been a huge trigger, as noted by my severe PMS and hormonal acne. It's also presented through ongoing hip and joint pain (as a young twenty-something, I really am built like an elderly woman). Finding and eliminating trigger foods through the elimination diet will be key in decreasing systemic inflammation.
Infrared saunas are also a unique proposition on my gut health journey. Since I am showing signs of blockages to my detoxification pathways, promoting repair on a cellular level is crucial. 30-60 minutes in an infrared sauna one-two times a week will help my body regenerate on a cellular level. Additionally, taking Epsom salt baths will promote detoxification as the salt draws out toxins and heavy metals in your body. This is because the warm, salt bath you are soaking in allows magnesium and sulfate to be absorbed through the skin, relieving any pain, bloating, and inflammation you may have. It's also super relaxing!
All About the Supplements
Supplements will continue to play a huge role in supporting my gut and decreasing systemic inflammation. What I loved about the naturopath I worked with is she did not push a specific brand on me and allowed me to use supplements I already had. We would simply change the dosage of what I was taking.
For full transparency, here are the exact supplements and dosage I am taking. Please consult a medical professional for the correct recommendations for you! I simply hope by remaining fully transparent on my gut health journey, I can empower you through yours!
Multivitamin
For women, it is great to take a multivitamin to ensure we are getting essential nutrients and minerals. Oral contraceptives are directly linked to vitamin deficiencies, so if you were ever on the pill, you may be depleted of crucial vitamins, such as folate, vitamin B12, zinc, and vitamin D just to name a few. Even being off the pill for about a year now, I still am showing low signs of vitamin D and folate.
I am taking the FemOne Multivitamin, 1 capsule once per day with meals to support micronutrient stores and detoxification processes. With whichever multivitamin you choose, ensure it has folate and vitamin B12. These are essential in supporting detoxification pathways.
Herbal Supplements
Magnesium
Digestive Enzymes
Fish Oil
Dietary/Lifestyle Changes I am Incorporating into my Daily Routine
Aside from additional supplements, here are some more things I am adding to my diet/lifestyle to properly support my gut and liver!
Daily probiotics, either in the form of 1-2 tablespoons of sauerkraut or 1/4 cup of kombucha. My favorite kombucha brand is Synergy's kombucha. 1/4 cup is all you need, or else it might upset your stomach. I also have a probiotic supplement I sometimes take if I do not have kombucha/sauerkraut.
Incorporating a minimum of 8 cups of water (64 oz) daily
Starting each morning on an empty stomach with warm lemon water with a splash of apple cider vinegar. This will help to detox my body and get everything moving smoothly.
2-4 cups of bone broth daily for micronutrients and to help reseal my gut-lining.
1 teaspoon of apple cider vinegar, diluted with water, 15-30 minutes before a meal to help stabilize my blood sugar, promote digestion, and lower inflammation.
7-9 hours of sleep every night, which has too many benefits to list!
Daily movement, either through working out, taking an afternoon walk, or doing a yoga flow.
Honesty Hour
I have to admit, I sometimes struggle if I am on the right path towards healing. These dietary and lifestyle changes seem so minor (I mean come on, drinking more water and eating more greens? That's not original, Jess). But they could still make a huge difference in your life.
It's difficult at times to start a new health journey, because I feel like I already have been on one for years. I already do most of these things in my daily routine. I work out, eat lots of greens, take my supplements, and hydrate all day. I think where I struggle the most is with my mindset around this and consistency. I could go on a long stretch of doing all the "right things" but could have one weekend, where I deviate from this routine, and feel so sick. It often confuses me, because wasn't I doing everything right? Shouldn't I feel better by now? Don't I deserve to be normal for once?
I think for this healing journey to work, you need to focus on the consistency of these habits, but also find balance in them. Without balancing who you are today, with who you want to be tomorrow, you will never have the confidence and self-love to overcome your health issues.
Things, are never perfect, and will I do the above things every day? Probably not, because I am human. However, please understand that there needs to be consistency between these lifestyle habits, even if that doesn't mean daily dedication. I find life is better when we can live in balance, with a lot of grace for ourselves when we feel like we are not healing. Your health journey is not an overnight phenomenon, but a timely practice. It's like working out. You do not see muscle growth or weight loss overnight. Yet, over the course of 3 months, 6 months, 1 year, you will notice a significant improvement.
So, remember that we cannot direct our energy at what we could have done yesterday. Instead, let's focus on today, and how we can take the necessary steps to getting one step closer towards healing.
And it doesn't hurt to treat yourself along the way :)
I would love to hear more from you all, too. Let me know if any of these recommendations have helped you, or if you have been recommended them by a medical practitioner!
More information is found in my YouTube video below :)
After my first appointment with a naturopathic doctor, I was set out on a unique protocol to help with the root issues of my IBS. As a reminder, this protocol is unique to me and my microbiome makeup! However, I hope that by being fully transparent it guides you on your own path to healing 🤍
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