Anti-Inflammatory Diet & Health Tips for IBS, Acid Reflux, and Sensitive Digestive Systems.

For as long as I can remember I've always had a sensitive stomach. IBS & other sensitivities run in my family and can be hereditary for many people. If you suffer from anything like this then you already know it forces you to be a "picky eater". I'm going to share my personal experience curating a diet and habits I've developed over 13 years through trial and error, doctors, medication, and natural body changes. These are habits and foods that have worked/not worked for me, and any medical advice has been pertaining to my body. Although you should never expect the exact same results as someone else, hopefully one or more of my findings can be applied to your diet and give you a positive change. Always consult with your doctor before making extreme changes.

First off I want to go over the biggest factor-FOOD! Again, this is all through my personal experience for my body. I encourage you to slowly incorporate diet changes and note how your body responds. Be patient, give each adjustment a few weeks before making a conclusion. Your body is accustomed to your diet and habits so it will take time to get a true read on any changes. Personally I give myself 4-6 weeks per change before deciding if it's a habit/food that's good for me. If I were to have any extreme negative reactions then I would stop immediately.

Starting with the BAD! If you have a sensitized digestive system then you should be avoiding foods and meals that are oily, fried, processed, etc. Even sauteed veggies can trigger digestive issues if saturated in oil. I use minimal oil when cooking (usually no more than 1 tbsp) and stick to coconut oil, avoiding canolas and veggie oils. Olive oil is okay but in larger amounts can cause lower intestine bloating/discomfort for me. Avocado oil is great too, but can be expensive so I recommend raw coconut oil. Keep this in mind when eating out. Meals like veggie omelets and fajitas can be healthy choices but, bell peppers and onions typically are marinating in oil. When I order veggie omelets I often opt out bell peppers and onions ( if you are dieting this is a good tip too to avoid excess calories when eating out). Another tip is to ask for no green peppers as they are typically harder to break down and can cause bloating/discomfort.

Other healthy foods that can cause issues are roughages like kale and brussel sprouts-both very good for you but hard to digest. When I cook brussel sprouts it's in light oil and roasted , typically small portions and I try to find the tiny ones or cut them smaller. They can actually be great for your gut health but I personally find them hard to digest most of the time. Kale is commonly hard to break down and I suggest juicing it to add to smoothies if you are wanting the micronutrients from it, or roasting it. Kale chips can be easier to break down after the dehydration process as well but, commonly cause gas/discomfort so just listen to your body!

Grouping together gluten/dairy/sodium/sugar, it's no secret that our bodies can do

without these for the most part. You might not have extreme reactions to them like some do but, cutting down can make a huge difference in digestion and if you are dieting. Our bodies for sure don't need as much as we consume in our society. I avoid gluten to the best of my ability, I don't overthink it, I don't freak out after eating crackers if they aren't gluten free. I also don't buy a lot of "gluten free" processed foods as I find they are high in sugars or not very good. The only "gluten free" switch I buy is bread. I recommend Schar brand, I've been eating it for 2 years now and the texture and taste is the same as regular bread in my opinion.

Same with Dairy products, we don't need as much dairy as our society consumes. The only dairy products I have regularly are nonfat greek yogurt, eggs (if you consider that dairy) and if I have cheese it will be like a sharp parmesan and in a small portion. When eating out I'll typically ask for no cheese or for it on the side and switch any cream dressings to vinaigrettes. This is also a good diet tip for weight loss.

Sugar and salt are highly addictive and super high in processed foods. Avoid it when you can and try to make yourself more aware of how much you are consuming. If you add a lot of sugar to your coffee or salt to your food, start by using less. It takes time to break addictions so don't stress over it just use less and slowly break the addiction. It's okay to indulge every so often but you probably know if this is an area of concern in your diet. By consuming less sugar and salt you will quickly notice less bloating/water retention, more energy, and just craving it less! In the morning I use sugar free vanilla syrup in my coffee or espresso, it's zero calories and adds a little sweetness without excess sugar.

An example of a high sugar processed food that's commonly consumed is jam. A jar of jam contains around 12 grams of sugar for 1 tbsp. If you're making a pb&j you're likely using more than 1 tbsp therefore at least doubling the sugar intake. It's recommended to have no more than 20 grams of added sugar (anything not naturally sourced) a day, so that would take you over your daily limit in one snack.

A yummy solution I recommend is taking fresh berries and heating them up on the stove, or microwave for quick, and mashing them up to put over my peanut butter toast. It's all natural, and super easy without losing the great flavor from jam/jelly.

Now for the GOOD! Along with the bad there is plenty of good to consume. Daily intakes for me are tons of berries, and often other fruits like watermelon, apples, and bananas. ( Yes certain fruit like bananas are high in sugar, but also high in vitamins like potassium which can reduce bloating, cramps, and help muscle recovery after a workout. Know when is the best to consume certain foods to reap all their benefits) Fruit is also a great fibre source and I find high fibre foods are great for digestion and feeling fuller longer. Avocado and cucumber are also fruits I consume daily and are so amazing for your diet. Avocado is a perfect source of healthy fat and a versatile food, and cucumbers are full of water to keep your body hydrated and can be consumed in large amounts for almost no calories. This a great way to make your meals larger without over eating. I add cucumbers to most of my meals even just sliced on the side. It's beneficial to "eat your water" in addition to drinking it so foods like watermelon and cucumbers are great for that!

My favorite veggies I eat daily/weekly are asparagus, zucchini, squash, and mushrooms to name a few. All excellent for reducing bloating, high fibre, versatile and low calorie. Other high fibre foods I consume regularly are oats and beans( for me I usually eat black beans but all beans I can digest easily). I recommend Bob's Red Mill gluten free rolled oats.

An easy oatmeal recipe you can make is 1/2c oats cooked on the stove with water or your choice of milk ( unsweetened vanilla cashew milk is super good), 1/4c egg whites, cinnamon and sugar free vanilla ( or sf maple syrup is good), add protein powder if you like and top with fresh berries, nut butter of choice, super seeds (chia, hemp, flax), and a drizzle of honey. I love making this weekly, usually on a heavy weight lifting day personally.

Meats and drinks are pretty simple. I stick to fish for the most part for my meat/protein choice. Weekly grocery picks are salmon and shrimp but I love pretty much all fish. This past year I incorporated chicken and turkey for easy/cheap protein source but I have a mostly pescatarian diet and have for years. I avoid red meat and pork.

Drinks I avoid alcohol for many reasons. I maybe have 2 drinks a month on average and stick to vodka or tequila/water with lemon/li if I'm going out to drink, maybe a glass of red wine here and there. Personally for my diet I avoid it as it is empty calories, and I don't enjoy being drunk so for me it's not hard to avoid. If you are a drinker beer can cause issues because of the gluten and you might feel very bloated after one if you're like me. I recommend good red wine ( cheaper qualities can contain lots of sulfites and traces of arsenic!), clear liquor and soda water or tonic, and I like a glass of champagne or prosecco. Carbonation can trigger acid reflux so beers and bubbly might not be for you, just note how you feel after and adjust! Good drinks to have everyday are herbal teas and of course lots of water. I do drink espresso everyday, it's not recommended for sensitive stomachs and can cause acid reflux especially if you're drinking a lot throughout the day. Over the years I've adjusted to 1-2 espressos or coffees a day but sometimes more and sometimes less! If you're drinking lot of coffee try to lessen one cup at a time and see if it reduces any issues you are having. Reducing caffeine in general can be good for your stomach and other areas of health. For tea you really can't go wrong with the herbal teas, there are so many benefits and different types to choose from. I try to drink a lot throughout the day, especially before and a after a meal.

Another daily drink I have is a shot of Raw Apple Cider Vinegar mixed with water and lemon. I have this every morning while my espresso brews. It helps reduce bloating, alkalize the body, and gives a natural energy boost. I recommend adding lemon to your water as much as possible to reduce bloating, detox, and aid in regulation. My regular salad dressing is often just ACV & lemon as well over store bought.

For vitamins and supplements, every morning i take 1000mg of magnesium and 500mg of potassium, and every night the same thing plus my multivitamin, fish oil, zinc, vitamin c and turmeric when i have it. If you aren't taking anything I recommend starting with a multivitamin, potassium, and magnesium. These will help with regulation and reduce bloating in addition to their other benefits like muscle recovery and sleep! Turmeric you can easily get capsules and take with your vitamins or open them up to add to smoothies, meals and even the ACV+Lemon shot, it can also be bought in a tub with a scoop you can portion from.

A supplement drink I consumer daily is Women's Best True Beauty Collagen. True Beauty contains PEPTAN collagen, promotes radiant skin, thicker hair, stronger nails, healthier joints, smooths skin, can reduce wrinkles and cellulite, (we love all this) and contains high quality hyaluronic acid. I like to mix 1 scoop true beauty with 1 scoop of Women's Best BCAA'S mixed with water. Typically I have 2 of these a day, and always after any workout. ( It's lovely to enjoy on a hot day over ice too!).

For protein I have been loyal to Women's Best Vegan Protein for over 2 years now. I tried so many vegan proteins (and non vegan but I really wanted to find one without lactose/dairy) and every other one i tried gave me noticeable swelling not just in my lower belly but even my face and hands! Women's Best has never given me any negative side effect so I haven't tried anything else since. I add protein mostly to my oatmeal and if I make a smoothie, and sometimes add to my yogurt. I don't consume it daily, but it's a great way to get in more protein and add flavor! I also find Women's Best flavor and texture to be superior over other proteins, not the grainy taste you often find. Another product from Women's Best I always have on hand is their wheatgrass powder. Again, not something I consume daily, but I will either have a shot of it ( 1 scoop with water), or add it into smoothies. Wheatgrass has loads of benefits for the body like renewing tissue, promotes healthy skin, can help keep hair from greying ( as a hair stylist I do roll my eyes when it claims this as there is no magic way to prevent grey hair), is one of the richest vegan proteins, is packed with Vitamins A,B,C,E,K, and contains 17 amino acids. I suggest giving Women's Best products a try, they have great prices and even some bundles so you can try a lot of products!

Going off of supplements, this leads us to working out! What I have found is best to prevent any acid reflux or bloating issues while being active is fasted workouts. I personally intermittent fast, which I'll give more detail on next, but fasted workouts can be beneficial for anyone who feels they get acid reflux while working out. In the morning before you eat, try going for a walk with just water or like the Women's Best drink. This is a great way to start the day even a short walk is so good for your body to wake up and then if you can lengthen the walk or jog, keep progressing and see how your body feels being active on an empty stomach. I personally prefer cardio on an empty stomach always, I feel lighter, faster, no acid reflux or anything my stomach is trying to break down meaning your brain can focus on your body working and not processing food. I also find I can train/lift heavy in the morning fasting as well, some people find they lift better if they ate before, and if it's later in the day I for sure will have had something to eat and try to make sure I have 1-2 hours to digest before training or I find I get reflux or even just don't feel the best to workout yet. The only exception is if I am running a race I'll have peanut butter toast close to an hour before, or if I am leaving work to go to the gym in the evening and it's been a while since I ate last I'll have like half an apple with some peanut butter. Both of these lighter pre workout snacks were recommended to me a long time ago and they work well to prevent blood sugar dropping and help you feel satiated to focus on your workout and not be starving-we don't want to be light headed at the gym!

When it comes to pre-workout powders, I used to be an avid user and always had a preworkout drink before a workout, even fasting, for years. I always had some type of acid reflux reaction, but I prioritized the energy boost over the gut health. The past 2 years I rarely use any pre workout, I have slowly weaned off needing it and now espresso is the caffeine source before a workout in the morning and if I need an afternoon boost then espresso is again the source. I only use pre workout if I really feel like a slug and need the super kick or if I am traveling I do like the pack pre workout capsules with me. The capsules don't cause as much acid reflux for me, I might feel a small reaction but nothing like drinking the pre workout powder, and if you are traveling into a time change pre workout can help the jet lag to get your travel workout right on track. Even with no time change, waking up somewhere different might not motivate you to workout so I do find they help get my mind focused to knock out workouts on vacation or work travel.

Moving along into fasting, I have been intermittent fasting over the last 3+ years. I have adjusted my windows over the years to fit my lifestyle and schedules, adjust when I need a change, give myself a break from any strict windows every few months, and always eat if I am hungry! So before I go into my diet, please understand that your body knows what it needs, give yourself a few weeks to be flexible and see what works with your work schedule, workout routines, and mental health. Fasting can work for many people, it totally works for me, but it can also cause a lot of negatives mentally and physically without the proper research and curating what works best for you. Don't just copy someone else, every body has different needs. Consult with your doctor, especially if you have medications, note how you feel, eat if you are hungry, never starve yourself. If it isn't promoting healthy results, stop, it does not have to be for you.

With that said I began this journey by researching it myself, making sure I read information based on women's health. Men's fasting information will not go into menstrual cycles, pregnancy and post-partum, hormone changes, birth control, all the things that women need to take into account when doing extreme diet changes. After trying different windows, what I eat first, what I eat throughout the day, trying 3 meals a day, trying small meals throughout, literally just trying new things and reading my body, I have a pretty solid schedule that works for me now. A normal fasting schedule for me now would be eating window open from 11am-9pm and fasting from 9pm-11am. So 15 hour fast, 10 hour eating window. This actually averages on the daily to fasting from 8pm-12pm, eating through 12pm-8pm. The reason my windows are a little larger are for mental health. There were times where I wouldn't be eating at 11:45 when I was starving because I "couldn't" eat until 12. That. Is. Not. Healthy. I said no to brunches, dinners, late night snacks hanging out with friends, etc because I was addicted to to the diet. This is unhealthy. This causes stress. Your diet should serve your mind and body, not hurt it. So be honest with yourself and make changes when you need to. And it's okay to break fasts for life. It's all about balance. A late night dinner with your friends in my opinion holds more value than a fast. If you are sticking to your diet 80% of the time, you will be FINE stepping out it or being flexible 20% of the time. If you are doing a 5am race,it is smarter and healthier to eat after even if your eating window is normally at 1, does that make sense? Don't write a diet in stone, diets change just like your body and daily life changes.

Fasting benefits my digestive health by giving my body plenty of time to digest and my brain a break from focusing on digesting. I sleep better when I don't eat late, I have lots of energy in the morning for working out and don't need to eat until later, giving me time to workout, get ready for work, or just do whatever my morning consists of. It helps me avoid late night sweets and unnecessary snacking throughout the day. I meal prep typically so I can plan what I am going to eat that serves my body best and a smaller eating window keeps me on track. I will say it can be easy to undereat when you first start fasting, so consider taking the first month or so to track your calories/macros and educate yourself on what exactly your body needs for your goals and make sure you are getting in all your calories/nutrients in your eating window. It's all about sustainable balance, not starvation. I recommend the app MyFitnessPal, super easy to track what you're eating and put in all your body info and goals. It's good to do this anyway for short periods of time just to learn about the food you're eating, making diet changes that will give you positive, balanced results.

Give yourself a break every 6-12 weeks, around your cycle, or around holidays even. This is good for your brain to relax and your body to get a little shock to the system. Routines are great, but everyone needs a break every so often and a reassessment. I eat a little more on my period and usually need to eat earlier, especially because I workout the same amount and sometimes more cardio so that's a change my diet needs to reflect. During holidays when I'm with my family, I don't skip family breakfast or things like that, the value of time and sharing an experience with my family is more than my diet. Allow yourself that. The moment you don't feel positive about your relationship with your diet, stop.

This brings us to bedtime, the best time. My night time routine/tips are simple. I always have 1-2 herbals teas, usually like a mint tea, lemon ginger, or some type of digestive health tea and then a sleepy tea or I love the brand 'Yogi' and their kava stress relief tea. ( My best friend, Kara, turned me onto this years ago and I have never stopped buying it).

Before getting into bed, ideally I will do some yoga or stretch, not every night I get to it, but we try! If I'm on my mat, at the end I'll be flat and do a lower belly massage, if I'm in bed I'll be flat and do it there. This is great for your lower intestines, moving your hands gently clockwise ( right to left circles), and especially good on your cycle! So if this isn't a nightly routine for you, try on your period and it can help relieve cramps and help you sleep and relax if you have pretty bad periods.

Try to avoid late snacks. Sometimes I'll have a late sweet treat of course, but it's best to avoid it even if you aren't "fasting" just so your brain can focus on sleep and not digesting more food. Sleepy vanilla tea is nice to have before bed in place of a treat, tea in general can cut the cravings so I always recommend having tea when cravings hit before bed and usually they will subside.

That is pretty much the bulk of my findings on digestive health, and I'm always learning new information, making necessary changes, trying new things and adjusting when needed. I have been on medications for acid reflux before, as early as 11 years old and I have not taken any medications for this in over 4 years. I believe diet and exercise is the true medicine and we have more control over our bodies than we think and are told. The only medication that has any correlation to digestive issues for me is my anxiety medicine. If you have anxiety you may experience digestion issues when the anxiety hits, I personally find since I've been on medication ( going on 3 years) I don't have as many flare ups in my stomach. Other than that, diet and habits are what has made long lasting changes for me. I hope you can take one or more things that worked for me and apply them to your life and find a positive change! Always prioritize your mental and physical health, finding a healthy balance that serves you well.