I recently had the pleasure of speaking at the Crohns and Colitis Canada educational event at the Marriott in downtown Victoria, BC. The turnout was fantastic and due to some amazing feedback I decided to share the information that was in my slides to all those in attendance that may benefit from having this information to look at again, but also to those individuals who weren’t able to attend but would still like access to this information. I hope you learn something new and as always, if you don’t have a nutritionist on your health team yet then please consider me. I would love to work with you on making your health even stronger. Contact me today at Cordelia@InspiredLivingNutrition.com to set either an in person or Skype consultation up. Reveal the best you!
Before we get started….
1.SETTING THE TONE
- Food and mood log.
- Talk to your Dr. & health team before any new foods and/or habits are introduced.
- Too busy? There’s an app for that!
- GI Monitor
- Crohns Diary
- Colonoscopy Prep Assistant & Bathroom Scout
- IDENTIFY FOOD SENSITIVITIES
- IgG (immunoglobulin G) food sensitivities are a Type III reaction.
- Delayed onset – anywhere from 8-72hrs after food exposure.
- Activates phagocytes, T-cells and cytokines to be released within the immune system to antigen.
- Most tests cover the top 96 foods – comprehensive.
- Also consider IgE testing through your Dr.
- Consider committing to an elimination diet.
Top Allergenic Foods
- Milk and dairy products
- Soybeans & more!!
- GLUTEN & DAIRY FREE
- You can eliminate wheat and dairy however even reducing these foods in you diet will support your GI tract. Hard to digest!
- Be weary of GF & DF options. Just because something’s gluten and/or dairy free doesn’t mean it’s healthy! Can be the opposite. Read the labels.
- Rotate foods within your diet. Don’t always use the same product.
GLUTEN & DAIRY FREE FOOD LISTS
GLUTEN FREE OPTIONS
Rice flours & more!
DAIRY FREE OPTIONS
Lactose free cheeses
- POTENTIAL NUTRIENT DEPLETION
- Anti-inflammatory medications may cause some nutrient depletion of the following:
- Folic Acid (B9)
- Vitamin C
- IBD patients have also been shown to be low in:
- Vitamin D
- Vitamin K
FOODS TO EAT
- B9 – think “foliage”, green leafy vegetables
- Iron – locally raised meat (hormone free), kelp, brewers yeast.
- Vit C – citrus fruits, broccoli, peppers.
- Vit D – cold water fish, butter, egg yolks.
- Vit K – asparagus, oats, green peas.
- ANTI-INFLAMMATORY FOODS
- Your GI tract is more than likely inflamed to some degree given your IBD.
- Inflammation is often quoted as being the root of all disease.
- Everyone, with IBD or not, can benefit from eating anti-inflammatory foods.
ANTI- INFLAMMATORY FOOD IDEAS
- Leafy greens – kale, spinach, collards and more.
- Nuts – almonds and walnuts.
- Olive oil – a great low level heat cooking oil.
- Fatty Fish (omega 3’s) – salmon, tuna, mackerel and sardines.
- Matcha green tea – bursting with antioxidants.
- Garlic – contains allicin.
- FIBER – SOLUBLE VS INSOLUBLE
Fiber (carbohydrate) is a food substance that is found in plants and cannot be digested by the human body. You can talk about fiber in terms of soluble vs. insoluble. Soluble fiber attracts water to become a very gelatinous like paste while insoluble fiber does not dissolve in water. Soluble fiber may be easier on the GI tract while insoluble fiber helps to promote peristalsis. Adults need between 20-35 grams of fiber daily. Most Canadian adults fall short on daily fiber requirements.
FIBER FOOD SOURCES
Soluble fiber sources –
Insoluble fiber sources –
most whole grains
- FLARE UPS & A SUPPORT TEAM
Questions to consider when putting together your support team:
- 1.Do you have kids? How old are they? Can they get to and from school unsupervised? Neighbors or family friends with kids at the same school? After school care, babysitter, family or partner?
- What about food for your family and/or pets while your in the hospital?
- Packing some essentials for your hospital stay. Comfy blanket, pillow, i-pod, journal, etc.
8.PRO & PREBIOTICS
- Your microbiome = your own personal farm for bacteria
- Probiotics = live bacteria that inhibits the entire GI tract however is most dense in the small and large intestine.
- Prebiotics = helps to feed the probiotics already in your system.
- 3 ½ lbs of bacteria in our system (average).
- Trillions of bacteria within the human body.
- 70% of immune system is in the gut.
Pre & Probiotic Food Lists
Probiotic food sources:
kefir (dairy or coconut milk)
Prebiotic food sources:
raw chicory root
- Stress = inflammation
- When you are stressed your digestive system cannot function optimally. Reduced absorption and assimilation of foods.
- Try some of these ideas to introduce a way to slow down when you are getting stressed:
- Wake 5 mins earlier to set a positive daily intention. (Today I see love in all I do & receive.)
- Keep a gratitude journal.
- Buy a coloring book!
- Set up a standing Skype or phone call with a beloved friend or family member. You decide on the schedule. Aim for at least once every week or two for 10mins.
- Practice deep breathing. Breathe in through your nose for 3 and out through your mouth for 3.
- Disconnect from all technology at least once a week! Turn off your cell phone, TV, computers, i-pads, etc.
10. GENTLE EXERCISES
Exercise and movement are important to incorporate into your daily activity. You may feel limited at times (due to a flare up) however there are numerous things you can do to keep your body moving and supporting your best health. Here’s some examples:
- aqua fit or aqua biking
- gentle aerobics
- cycling and more!
LAST BUT NOT LEAST!
- Don’t smoke or take steps to reduce your consumption.
- Get good quality sleep every night. You cannot heal properly if you are not sleeping properly.
- Water! Ensure you are drinking good levels of pure, clean water. 8+ glasses per day.
- Eat certified organic food and/or grow your own to reduce pesticide and herbicide exposure.
Thank you for taking the time to learn something new and I look forward to hearing from you soon.