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The Link Between Candida and Gut Health

Candida albicans is a type of yeast that’s found in the mouth, vagina, intestines, and on the skin. Its purpose in the gut is to aid in both digestion and absorption of nutrients into the body. The “gut” includes your entire digestive system from your mouth all the way through your intestines, however the gut microbiome lives largely in the intestines. Breakdown of food begins the moment you begin chewing and continues in the stomach, and then on to the intestines where nutrients are processed and then waste products are eliminated.

There is a pocket that is located where your large and small intestines meet called the cecum. While the gut houses all of the different areas of the digestive system, it’s the microbiome, or “collective,” that is located in the cecum, that we are referring to when we talk about the gut.

The gut microbiome consists of trillions of bacteria, fungi, and viruses that all contain genes. The make-up of these genes is determined by your mother’s microbiome along with the food that you eat and the lifestyle that you lead. What is fascinating is that while we can’t control the gut DNA that we inherit, we are able to change it through diet and other habits.

Like everything else in nature, the microbiome functions best when it’s balanced. Bacteria, fungi, viruses, enzymes, etc., all contribute to the balance. Our overall health is directly impacted by this delicate balance or lack thereof (called dysbiosis). In fact, it’s estimated that the gut health is responsible for up to 80% of the immune function. 1 . The gut also affects the brain, behavior, the central nervous system, and the endocrine system, among others. 2

There are hundreds of different types of bacteria located in the gut; in fact, the more diverse the bacteria, the healthier the gut. Some types of bacteria are beneficial and some are harmful. Ideally, the good bacteria should outnumber the bad. Candida has its job in the gut as well, but when its numbers get too high, problems can occur which can affect our health both acutely and chronically.

Yeast feeds off of sugar. A good example of this is the process of making wine. When yeast is added to the juice from the grapes, it feeds off the sugar from the fruit which causes it to ferment and eventually turn into wine. A diet that consists of too many sugars and refined carbohydrates feeds the candida in the gut causing it to multiply and throw the balance out of whack.

When candida amounts are too high this causes a yeast-infection called candidiasis. Most women have encountered a vaginal yeast infection at some point in their life. Symptoms include a thick, white discharge and extreme itching. This is often caused from taking antibiotics because antibiotics don’t discriminate when they kill bacteria and they’ll kill the good along with the bad.

Candida (yeast) is extremely opportunistic and will begin to grow uncontrollably when an imbalance occurs with the bacteria which is why it’s common to get a vaginal yeast infection after taking antibiotics.

Some people can get candidiasis in their mouths too. This condition is called Thrush and is characterized by a white coating on the tongue and cheeks. You can also experience a candida overgrowth on your skin and scalp.

You may begin to experience some digestive issues when gut dysbiosis occurs such as bloating, gas, constipation or diarrhea. (Diarrhea is another common side-effect from taking antibiotics).

Common Causes of Candidiasis

• Antibiotics
• Consuming a diet high in sugars and refined carbohydrates
• Oral contraceptives
• Diabetes
• High alcohol use
• Compromised immune system
• High stress levels

Often, it’s a combination of things that contribute to gut dysbiosis, however, the most common things that cause candidiasis for most of the population is antibiotic use and eating a high-sugar diet. For people with a compromised immune system due to illness or medications, candida infections can become much more serious and even be life-threatening. For the purposes of this article however, we are focusing on Candida albicons, which is the most common strain.

Excess estrogen can also stimulate overgrowth of Candida which is why women who take oral contraceptives are more prone to vaginal yeast infections. Additionally, people who have diabetes are at much higher risk as well as those who are obese because both of these are associated with higher levels of estrogen. 3

Chronic stress can adversely affect gut health and cause imbalance because of many factors. Stress affects many processes in the body and can seriously impair the immune system. One reason it can cause imbalances within the gut such as candida infection is linked to cortisol production. Cortisol is the hormone released by adrenal glands when we are in fight/flight mode. When we are chronically and/or overly stressed, our bodies react by producing too much cortisol, which basically shuts down digestive function.

The fight/flight response directs blood, oxygen, and energy to areas in the body where it’s needed for survival such as the muscles, heart and lungs. This draws energy and blood flow away from the digestive system. Over time, this can cause gut dysbiosis.

Candida and Gut Health: The Disease Process

A healthy and diverse gut contains adequate amounts of niacin which help to keep candida cells from multiplying out of control. However, once the gut is out of balance, candida albicans can increase exponentially which causes them to wreak havoc in the gut.

Candida is both hardy and opportunistic which means it can survive for a long time. What makes it even more problematic is that candida cells have the ability to morph. They begin their life as a rounded yeast cell, however, they can change into a long-shaped hyphal cell. 4

These types of cells send out roots and attach themselves to the mucosal lining of the gut. Over time, they are able to infiltrate the intestinal wall which causes the gut to “leak.” (This phenomena is known as Leaky Gut Syndrome).

Normally the gut is sealed and will protect the body from toxins, but once the gut wall has been compromised, it is no longer able to protect. As a result, extra work is placed on the liver to handle the additional toxic load. Also, the immune system can become weakened and/or compromised.

A leaky gut will not only cause an overall inflammatory response within different areas of the body, but the gut itself will become inflamed because it becomes compromised as well. Inflammation manifests in many different ways all over the body and inflammatory responses are often the underlying cause of more serious diseases to include cardiovascular, auto-immune, cancer, and others. Additionally, when the gut becomes compromised, it creates a vulnerability to other pathogens and contagions. Inflammation can also be the cause of allergies, whether they are food or air-borne.

Symptoms of Candida Infection

Depending on the degree to which Candida has spread, symptoms can be quite mild to much more severe. For example, if a woman is in overall good health, and eats for a strong immune system, she may get a vaginal yeast infection from taking antibiotics. Once she treats the infection locally, her symptoms might disappear.

However, several factors influence Candidiasis and once running amok in the gut, it can be difficult to get under control.

Symptoms may include:

• White coating on the tongue and inside of cheeks
• Sugar and carbohydrate cravings (the more yeast, the more it wants to be fed)
• Digestive issues to include gas, bloating, constipation, and diarrhea
• Acute onset of food sensitivities
• Generalized aches and pains with no certain cause
• Ringworm, toenail fungus
• Persistent fatigue that doesn’t go away by resting
• Unusual skin issues such as dry patches or rash, hives, eczema, psoriasis
• Vaginal infections and/or itchiness
• Nutritional deficiencies (the intestines can’t absorb nutrients as well)
• Weight gain/Obesity
• Change in mental status such as increased depression and/or anxiety
• Brain fog
• Heightened sensitivities to odors, perfumes, cleaning products, or chemicals
• Food allergies and respiratory type allergies
• Auto-immune problems such as Hashimoto’s, Chronic Fatigue Syndrome, Fibromyalgia 5
• Gastrointestinal diseases such as Inflammatory Bowel Disease, Crohn’s Disease, Ulcerative Colitis, Gut Inflammation 6

It’s alarming to see how something as seemingly innocuous as Candida overgrowth can lead to such serious issues and disease. My goal is not to scare you of course, but to educate you on how to restore and maintain gut health because it’s such an important part of the overall picture. Most of us were not taught this as children.

How to Know If You Have Candida Overgrowth

There are a few different types of tests that can tell you for sure if you have a Candida problem.  Many integrative physicians offer food sensitivity testing which would also test for Candida. Stool testing can be done as well which will give you an overall look at your GI health. Candida infection can also be done via a blood test. Some of these same type tests can also be ordered on-line and done at home.

I also encourage you to thoroughly review your symptoms and risk factors such as the ones I’ve listed above. Chances are that if you are falling into more than a few of those categories that Candida could be your culprit. A high sugar/simple carbohydrate diet almost guarantees that your gut health is not where it needs to be and Candida overgrowth is almost certainly going to be contributing to that. Frequent antibiotic use will do the same.

Restoring Your Gut and your Immune System

Reclaiming your health begins with taking control of what you are putting in your gut. I’d like to again point out that what I’m referring to in this article is Candida albicans. If you have serious illnes that compromises your immune system such as cancer or MS, then you should follow your doctor’s current treatment plan. If you have an auto-immune disease, I believe that root causes should be discussed with your physician, especially if they are using the “pill for every ill” system of treating you. However, I am NOT a doctor and am offering you information based on my own personal experiences and what I’ve learned that’s helped me.

Avoid Antibiotics unless ABSOLUTELY necessary.

Dietary Changes

• Eliminate sugars and simple starches from your diet.
• Avoid all types of alcohol.
• Eat plentiful amounts of non-starchy vegetables.
• Stick to low-glycemic fruits including things like lemons, limes, and berries.
• Avoid gluten, wheat, and other inflammatory foods and grains.
• Eat healthy fats such as avocado, eggs, nuts, and organic butter and ghee.
• Avoid processed vegetable and seed oils because these are manufactured with toxins.
• Eat lean proteins.
• Avoid artificial sweeteners such as aspartame since they can be detrimental to gut health. 7
• Make probiotic consumption a regular part of your diet by eating fermented foods and/or taking supplements. Probiotics contain lots of good bacteria which will directly help to restore the gut biome since they contain beneficial bacteria.  You will want to avoid kombucha type drinks during your gut-healing stages because kombucha is made with heavy amounts of yeast and you don’t want to feed Candida with more yeast. Probiotics can also help to seal gaps in the gut wall. 8
• Prebiotics act as food for probiotics; they are found in things like green bananas, artichokes, and oats.  Prebiotics are also found in beans and legumes which are also healthy sources of proteins. Prebiotics are also available in supplement form.
• Avoid all GMO (genetically modified) foods whenever possible since they can also activate the inflammatory response in the body.
• Take digestive enzymes which will help to break down your food. When your gut is experiencing dysbiosis, and especially if the intestinal lining has been compromised, digestive enzymes will prevent large particles and waste product from passing through the body, thus reducing the inflammatory response.
• Eat foods high in omega-3 fatty acids and/or take wild fish-oil type supplements which are known to curb inflammation.
• Add coconut oil to your diet. Studies have shown that it helps to destroy Candida cells. 9
• Apple-cider vinegar helps to keep the body in a more alkaline state which is less hospitable for Candida. Drinking some lemon juice in water will also help.
• Organic bone broth is an extremely nutritious and healing food. It also contains a lot of collagen and glycine which help repair damaged cell walls (and the intestinal lining)

Supplements that can help combat Candida overgrowth include:

• Caprylic acid, released (Pure) before each meal
• Berberine
• Black walnut husks
• Undecylenic acid
• Korolex
• Chlorella for detoxing
• Turmeric/Curcumin
• Allisure acillin
• Chromium (helps to combat sugar and carb cravings

Exercise

Exercise is important in so many ways. Obviously, it helps to burn calories and build strong muscles and bones. It also helps greatly to reduce the inflammatory response throughout the body. Additionally, exercise lessons the effects of stress on both the mind and body.

Reduce Stress

Stress occurs in both the body and the mind. Because the body and mind are connected, high or extended periods of stress affect both. Not only do you feel bad, but all systems in your body can become damaged and crash. On the flip side of this, doing things and practicing habits that decrease stress have the opposite effect and will help you to heal on all fronts.

Sleep

If you are not getting enough sleep, your body is missing the restorative miracles that occur with deep and R.E.M. sleep. Poor sleeping habits also contribute exponentially to the stress load that the body and mind experiences on a daily basis. You can eat very clean and get adequate amounts of exercise, but if you’re not getting good sleep, you are undermining your efforts to heal.

Toxins

Candida infections are exacerbated by exposure to toxins. Toxins include processed foods that we eat which wreak havoc on the body. Toxins are also found in the environment and in things we use every day such as cleaners, air fresheners, and pesticides.

Another reason that Candida is so harmful to us is because with infection and overgrowth, it actually produces toxins such as:

• Acetaldehyde – this is a byproduct of metabolism gone wrong and become so lethal that it has been compared to alcohol poisoning. This explains why we can feel as if we have a hangover when Candida is a problem. Acetaldehyde can lead to oxidative stress which damages the DNA and can even increase the risk of alcohol-related cancers.
• Gliotoxin contributes to the death of liver cells which further suppresses the immune system.

As you can understand, Candida albicans is a large piece of gut-health puzzle, and it’s a large puzzle. This is the first part of a series that I’ll be writing on the how and why our gut is so influential on just about every other part of health and how its condition can make us thrive or contribute to our demise.

Food sensitivities and food allergies are two different things. A food allergy is a strong, sometimes life-threatening condition that occurs when people eat foods that they are allergic to. Common foods associated with allergic reactions include peanuts, milk, eggs, tree nuts, wheat, fish, and shellfish. Eating these types of foods can trigger a rapid onset of severe allergic symptoms including vomiting, hives, swelling of the throat, difficulty breathing, and anaphylaxis shock. People who are allergic to foods usually carry an Epipen with them in case of accidental ingestion to avert these serious reactions.

Food sensitivities or intolerances are different in that they don’t involve any extreme reaction from the immune system, and adverse symptoms usually come on more gradually. Reaction time can be within a few hours or up to several days after the food has been ingested. Food sensitivities can wreak havoc on the digestive system and can affect how we feel and one’s quality of life.  They can also create chronic conditions in the body along with widespread inflammation.

Common symptoms associated with food sensitivities include:

• Joint pain
• Fatigue
• Fuzzy thinking
• Rashes
• Eczema
• Psoriasis
• Rheumatoid arthritis
• Migraines
• Weight gain, or inability to lose weight
• GI issues such as bloating, gas, stomach pain, IBS (Irritable Bowel Syndrome) and IBD (Inflammatory Bowel Disease), diarrhea, and constipation
• Runny nose and/or cough
• Hives
• GERD (acid reflux)

Most symptoms of food sensitivities affect digestion, the skin and/or the respiratory tract.

Studies have indicated that 15-20% of the industrialized world population suffers from food sensitivities and 2-5% suffer from food allergies.

Causes of Food Sensitivities 

There are many different causes for food intolerances and/or sensitivities. We’ll cover some of the more common ones here.

Gluten Intolerance

Gluten intolerance and celiac disease (gluten allergy) is on the increase, world-wide. It is found in numerous grains with the most abundant one being wheat. Wheat, wheat germ, and other wheat products are used in so many foods that it can be difficult to eliminate from the diet. It’s also found in other grains such as rye, barley, bulger, couscous and many more. Grain products containing glyphosate are fed to the beef and poultry that we consume.

For a full list of foods containing gluten, click here.

Common symptoms of a gluten intolerance include:

• Abdominal pain
• Bowel changes
• Bloating
• GERD (acid reflex)
• Brain fog
• Joint pain
• Fatigue
• Depression/Anxiety
• Headaches

Some scientists have posed the question: Is it an actual gluten intolerance that’s on the rise or is it a glyphosate intolerance. Glyphosate (the active ingredient in Round Up) is also used to hasten ripening of many crops, with the largest one being wheat. Some scientists are studying the correlation between gluten and glyphosate. There is a very interesting meta-analysis well worth the read that was published by the National Institute of Health (NIH) regarding the links between glyphosate, gluten intolerance, and celiac disease.

Glyphosate causes an overgrowth of pathogens in the gut microbiome. It also causes a breakdown of the “tight junctions” in the gut wall which leads to leaky gut syndrome. 

Glyphosate has also been linked to many health issues including celiac disease, nausea, diarrhea, skin rashes, anemia, and depression. Glyphosate interferes with the body’s ability to absorb nutrients as well. It also causes problems with the reproductive system, thyroid, and has even been linked to kidney failure and cancer.

To be on the safe side, be aware of what foods contain gluten (listed above) and avoid those if at all possible. Look for non-GMO (genetically modified) foods, and strive to eat as much organic food as you can afford. Practicing these things will keep your exposure to gluten and glyphosate at a minimum.

Dairy (Lactose Intolerance)

Approximately 65% of the population is lactose intolerant after infancy. This means that some people lack the enzyme responsible for breaking down diary products. Consuming milk products can produce bloating, abdominal spasms, stomachache, excess gas, and diarrhea. Fortunately, there are many products in the dairy department to choose from that are lactose free.

Fructose Intolerance

This occurs in both children and adults when they lack the enzyme to break down simple sugars. Because the fructose isn’t broken down, it isn’t easily absorbed into the blood stream. Instead, it travels to the large intestine, where it ferments in the gut causing digestive distress. Common symptoms include GERD (acid reflux), gas, abdominal cramping, vomiting, and bloating.

Simple sugars are found in fruits, some vegetables, honey, agave, and high fructose corn syrup, which is a common ingredient in juices and sodas, and cane sugar of course.

Salicylates Sensitivity

Salicylates are a derivative of salicylic acid. These are found in plant-based foods; the plants produce salicylic acid naturally to act as a first line of defense against harmful bacteria, fungi, diseases, and insects. Salicylates are also antioxidants and found in fruits, vegetables, teas, coffee, spices, nuts, and honey. Tomatoes, berries, and citrus fruits all have high levels of salicylates.

Symptoms of a sensitivity include frequent sinus infections, stuffy nose, asthma, diarrhea, inflammation of the gut, colitis, and hives.

Sulfites 

Sulfites are preservatives used in wines, beer, dried fruits, condiments, some teas, baked goods, and canned vegetables. This is why some people who drink wine or beer get headaches and a general feeling of malaise after consuming. Other common symptoms are hives, stuffy nose, wheezing, coughing, and asthma.

Amines to include Histamine

Amines are produced bacteria that form during food storage or fermentation. There are many types of amines with the most common being histamine. These are found in foods such as wines, aged cheese, cured meats, citrus fruit, avocados, beer, vinegars, and fermented foods.

The immune system is involved in this particular food intolerance and creates an immediate inflammatory response to include sneezing, headaches, hives, itching, stomach cramps, anxiety, and even low blood pressure. Histamine responses affect the immune system, digestive tract, and the central nervous system.

Chemical Sensitivities

Some people have chemical intolerances to cheeses and chocolates and wine. Food additives, colorings, emulsifiers, flavor enhancers, preservatives, and sweeteners can all produce a reaction including digestive tract discomfort along with itching and rashes. Nitrates found in processed meats can also produce similar symptoms.

MSG (monosodium glutamate) is a flavor enhancer mainly used by restaurants. It is not well tolerated by most people and usually causes headaches and can adversely affect sleep.

Food dyes such as carmine (red) and annatto (yellow) in particular cause reactions in some people which include headaches and rashes.

There are those who are hypersensitive to caffeine. They are only able to tolerate small amounts, and some people have to cut it out completely due to rapid heartbeat, restlessness and nervousness, insomnia, etc.

How To Determine if you Have a Food Sensitivity/Intolerance?

Food Sensitivity Testing

There are a few ways to go about doing this. One way is to have a food sensitivity test completed. The Alcat is one of the best tests on the market. You can have your physician or provider order this blood test for you, or you can take it on your own by going to a lab and having your blood drawn, and then following instructions to send your lab draw to the company for the testing.

They will then provide you with a detailed, color coded, analysis of what foods you are sensitive or intolerant to. Here is a video provided by Cell Sciences, the maker of the Alcat.

There are other food sensitivity tests on the market. Many of them offer “do it yourself” type testing, similar to the Alcat. You can find a list by googling “food sensitivity testing” and see what comes up to your liking.

I’ve used Alcat and have been pleased with the results. It’s detailed and very easy to interpret, and provides a guide of what foods to eat and what not to eat.

The Elimination or Exclusion Diet

This is a more time consuming and old-fashioned way of determining what foods you may have sensitivities to. First, it involves keeping a food diary by logging what you have eaten, and how you felt afterwards. By doing this for a few weeks, it will give you an idea of what foods might be causing gastrointestinal distress or making you feel bad.

To determine which foods it might be, you would want to eliminate what you suspect to be the cause. For example, if you think you might have an intolerance to dairy products, you would then eliminate them from your diet for a period of about 3 weeks to a few months, and note in your diary if you are feeling any better by eliminating from your diet. If you are feeling better, you can then reintroduce that item back into your diet and see if you start feeling bad again.

This plan does work to a certain degree, but it will take considerable time, discipline, and effort on your part.

Restore Your Gut Health

There are some simple measures that you can take that will improve the health of your microbiome, and your overall health. If you have food intolerances or sensitivities, you will want to get those addressed, but here are some other things you can do to improve your gut health.

• Add probiotics to your daily diet. These are the beneficial bacteria that your gut needs to thrive. You can find probiotics in fermented foods, kefir, and kombucha, but you can also find a good quality probiotic supplement. The highest quality probiotics will have live bacteria in them and you would find those in the refrigerated section of the health foods department.
• Add prebiotics to your diet. Prebiotics are what feed the probiotics! Most fibrous vegetables have prebiotics in them, but again, you can also purchase as a supplement.
• Take digestive enzymes, especially if you have food sensitivities. These enzymes will help to break down your food completely so that nutrients can be absorbed properly and to keep the lining of your gut wall in better health.
• Avoid antibiotics unless ABSOLUTELY necessary. Antibiotics kill all bacteria, including the beneficial bacteria in your gut. This can greatly weaken your immune system and will take extra efforts to get your gut health restored.
• Avoid starchy, processed, or sugary foods and drinks. These kinds of things feed the harmful or “bad” bacteria in your gut.

With up to 70% of our immune system residing in the gut, it is vitally important that we consider it as a pillar of our health and do our best to keep it thriving and keep us in the best health possible. Read more about How to Improve Gut Health in a previous article that I wrote. 

 

 

 

 

 

 

 

 

 

 

In Part 1 and Part 2 of the Gut Health series, we discussed Candida overgrowth and Leaky Gut Syndrome. These are two issues that can disrupt the delicate balance of our digestive systems, and thus affect our overall health. In Part 3, we’re going to talk about what you can do to improve gut health and restore the balance in your gut to strengthen your immune system and improve health.

Research indicates that the gut is the gateway to either health or disease, depending on how you take care of yourself. Because up to 70-80% of our immune response is regulated by the gut, focusing on improving its function is a great starting point to improve your overall health.

In this case, when we refer to ”your gut” or “gut health”, we are talking about the entire digestive system from your mouth all the way through your intestines and colon to where things come out the other end. While the bulk of your microbiome lives largely in the intestines, breakdown of food begins the moment you begin chewing and continues in the stomach, and then on to the intestines where nutrients are processed and waste products are eliminated.

The microbiome consists of trillions of bacteria, fungi, and viruses that all contain genes. The make-up of these genes is determined at birth by your mother’s microbiome along with the food that you eat and the lifestyle that you lead. While we cannot control our DNA, we are able to change our genes and gene expression through diet and lifestyle.

I always thought that your genes, just like DNA, never changed. But that’s not the case. While a person inherits genes from their parents, it’s not correct that everything you inherited in your genes is permanent. Your lifestyle and circumstances can awaken individual genes and/or suppress others. Your diet, how active you are physically, stress levels and your environment can all have a positive or negative effect on your genes. The healthy state of your gut seems to have the most significant effect on your genes and gene expression. That’s fairly empowering.

Gut Health: How do Things go Wrong?

The gut is not static. It’s a living organism that changes all the time based on stimuli such as diet, stress, medications and other environmental factors. Some medications such as NSAIDs can cause dysbiosis (unbalance) in the gut within hours of taking them. However, a microbiome that is healthy will bounce back quickly.  Problems usually become chronic when stressors to the gut occur over a period of time such as eating an unhealthy diet on a regular basis.

Another factor that can cause fairly serious setbacks to your gut health is use of antibiotics. When antibiotics are needed to fight off a serious infection, they can be lifesaving and extremely valuable to your health. However, the prescribing of antibiotics has gone way overboard. If you don’t have to take antibiotics to get over an illness or infection, I would recommend you opt for more rest and vitamins and natural remedies instead, even though it may take a bit longer to get well. By taking antibiotics when you could get well or recover without them, you are doing your own health and immune system a huge disservice, as a full course of strong antibiotics can kill as much as a third of your microbiome – the good bacteria in your gut.

Poor gut health can cause all manner of imbalances, diseases, and chronic conditions. Stressors on the mind and body can also be cumulative and get worse over time especially if they are allowed to go untreated.

These are some of the things that can cause disruption of the microbiome:

• Poor diet high in sugars, starches, bad fats, and processed foods
• Too frequent use of antibiotics
• Long term or excessive alcohol consumption
• Overuse of NSAID drugs
• Any kind of Immunosuppressant drugs
• Other medications used long term have also been found to have an adverse effect on the microbiome, including drugs like proton-pump inhibitors and other acid reflux meds, antipsychotic drugs and metformin, an antidiabetic drug.
• Gluten and other inflammatory foods
• Lack of exercise/sedentary lifestyle
• High stress levels
• Lack of consistent and quality sleep
• Excessive intake of artificial sweeteners
• Obesity
• Imbalanced hormones (including thyroid)
• Insulin resistance
• Candida (yeast) overgrowth

ALL of the above items can contribute to gut dysbiosis, and many people have multiple contributing factors which puts them at greater risk for autoimmune type diseases and serious, sometimes life-threatening illnesses such as cardiovascular disease and cancer.

Imbalances within the gut microbiome can present a variety of symptoms and lead to excess inflammatory responses throughout the body which is the root cause of so many diseases. If you have ongoing digestive issues such as bloating, gas, diarrhea, constipation, IBS, IBD, Celiac Disease, Crohn’s Disease, etc., chances are that the root cause of these symptoms lies with an imbalance of the gut microbiome. 

However, gut dysbiosis does just manifest with digestive issues. All manner of bodily functions can be affected. Joint inflammation and pain, skin conditions such as psoriasis, hormonal imbalances and much more can be as a result of an unhealthy gut.

One of the root causes of so many types of serious disease is inflammation. Inflammation can be caused by infection or illness, but chronic long-term inflammation begins in the gut. For optimal health, root causes must be addressed. Otherwise, it’s only symptoms that are addressed which won’t cure the problem.

How to Improve Gut Health

There are different types of testing kits on the market that can give insight as to some of the things affecting your gut health. For example, there is a food sensitivity test called the ALCAT® which will tell you if you are sensitive to or allergic to many types of food. There are also tests such as the Genova GI Effects which will give you a detailed report regarding the pathogens and bacteria that may be in your biome. These certainly aren’t the only two brands out there, and a google search will provide you with a comprehensive list of gut testing products and what they specifically do. Many of these can be done at home and then sent in for interpretation by the administering company.

A lot of people realize that they are sick and tired of being sick and tired and oftentimes, need the help of a professional. I would suggest looking for a functional medicine type of physician because they specialize in delving deep via lab testing and/or gut testing to properly diagnose you. STUDIES https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414803/have shown that the gut plays a major role in regulating other organs, brain function, and the endocrine system.  

Because the endocrine system and gut microbiome are so closely related, it’s likely that if you are having problems in one area, you will be having imbalances in the other. A reputable functional medicine provider can help you get hormones balanced and focus on your gut health too. 

DIY Gut Restoration

While you can’t change your DNA, you absolutely can change your gut microbiome and therefore your genes and gene expression. Here is a guide to improve gut health with a healthier microbiome and thus strengthen your immune system:

• Eliminate sugars, sodas, simple carbohydrates, and processed foods from your diet.
• Avoid wheat-based foods or other inflammatory-promoting items such as gluten. 
• Avoid bad fats such as commercially produced vegetable and seed oils. These types of foods are processed using petroleum products and filled with toxic chemicals in order to extend their shelf life. These types of oils are commonly used in store-bought baking products. 
• Avoid artificial sweeteners, except for stevia (actual stevia, not “stevia that is mostly erythritol or another sugar alcohol (check the labels). Studies such as this one: https://www.ncbi.nlm.nih.gov/pubmed/25313461 have shown that some artificial sweeteners adversely affect gut health and contribute to obesity and metabolic disorders.
• Eat healthy fats like avocados, nuts, and seeds. Use healthy oils such as olive oil, coconut oil, and avocado oil to replace commercially processed oil. Butter or ghee, which are saturated fats, are also nutritious and acceptable forms of fat. Coconut oil has also been shown to destroy candida cells. 
• Eat lots of vegetables – as much as you can at every meal.
• Eat whole fresh fruits (not dried fruits or fruit juice) and don’t eat fruit with other proteins or fats. Fruits will digest fairly quickly unless you eat them with something heavy.
• Take NSAID pain relievers only when absolutely necessary and avoid long term use. Past studies have already shown how harmful these types of drugs can be for cardiovascular health, however, newer research studies, such as this one: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4754147/ show that they can be harmful to the gut microbiome and contribute to Leaky Gut Syndrome. CBD oil is a better option for chronic pain.
• Take antibiotics only when absolutely necessary. Not only can you become resistant to antibiotics, but they also will immediately disrupt the balance of your microbiome as they kill all types of bacteria, including the beneficial kind. 
• Avoid taking proton pump inhibitors such as Prilosec and Nexium for heartburn and other digestive symptoms. These types of drugs inhibit the digestion process significantly and while they may provide temporary relief, they are only contributing to the problem. If you have acid reflux, drink a glass of water with one teaspoon of baking soda in it. This will neutralize the acid quickly.
• Avoid GMO (genetically modified) foods since they can activate an inflammatory response.
• Incorporate probiotics into your regular diet. Probiotics add to the healthy flora in your gut, promoting health and balance of the microbiome, and aid in healing intestinal permeability problems. Probiotics are found in fermented foods such as kefir, sauerkraut and kimchi, and also in kombucha and healthier (low sugar) yogurt. You can also take a probiotic supplement on a daily basis.
• Eat more prebiotics which are found in foods such as green bananas, artichokes, asparagus, onions, garlic, leeks, artichokes and jicama. Prebiotics provide food for the good bacteria in your gut and keep these types of bacteria strong and thriving.
• Take digestive enzymes with every meal can improve gut health, especially if you are having symptoms of gastrointestinal distress. Enzymes help to break down your food allowing your body to draw the proper nutrients, and for toxins and waste products to pass through your intestines.
• Incorporate plenty of Omega 3s into your daily diet. Omega 3s curb inflammation, not only in the gut, but all over the body. They’re found in cold water fish such as mackerel, sardines, salmon and in many meats and vegetables. Additionally, they are sold in supplement form (usually labeled as Fish Oil or Krill Oil).
• Organic bone broth is especially nutritious and healing for your gut. It contains collagen and glycine, both of which help to repair damaged cell walls all over the body, and the gut lining. 

The Big Three

What you put into your body is especially important as discussed above. The old saying, “You are what you eat” has a lot of truth to it. In addition to the things you consume through your mouth, there are three more factors to take into account in improving gut health. For improving gut health, it is imperative that you also focus on exercise, stress reduction, and proper sleep. Without these three additional things, you are going to find it hard to achieve or maintain any kind of healthy state.

Stress

There are different types of stressors that we all experience daily. Mental stress and emotional stressors can wear us down affecting not just the mind, but also the body. Big stressors such as illness, divorce, loss of a loved one, and traumas can wreak havoc on our lives and immune systems. These types of things can also be cumulative making them harder to recover from as we get older. Eating a poor diet, not getting enough sleep, and exposure to toxins can also place the body under a great deal of stress. While we can’t always control how our day is going to go, or the life events that we encounter, we can make choices which will make us more resilient and better able to handle stress. Being mindful, practicing meditation or prayer, exercising, and eating right can all help improve gut health, not to mention other health benefits. It also helps tremendously to have a support system in place, whether that be through your family, friends, church, or other social network. 

Dr. Mark Hyman, best-selling author and former functional medicine director at The Cleveland Clinic, opines, 

“Did you know a lack of community and strong social connection can have a disastrous outcome on your health? When surrounded by people that see us, elevate us, and support us, we feel like anything is possible. We often only focus on eating well and moving our bodies, which are most definitely keys to good health, but they mean nothing if someone feels isolated, disconnected, and lonely. 

“Emerging science is beginning to unveil the effects that community, or a lack thereof, can have on health and mortality. Research has shown social stress, such as rejection and isolation, is a stronger predictor of chronic disease-related mortality than traditional factors like inactivity, smoking, and excessive alcohol use.

“Social stress is also very strongly linked to the way our bodies manage inflammation, which is a major risk factor for chronic disease. I always say, if you want to get healthy, surround yourself with healthy people. If your friends are drinking green juice and doing yoga, you’re more likely to do the same.

“A sense of community, trusting friendships, and the feeling of belonging are vital concepts in the bigger picture of whole-body health. And in our modern day of technology and digital communication, it can be easy to miss out on strong human connections. We need to consciously choose to connect with people in a genuine way.”

Sleep

Poor sleep habits or the inability to get enough sleep contributes exponentially to the stress load that the body and mind experience on a daily basis. If you are not getting good sleep, you are undermining your own efforts to properly heal. Numerous research studies have been conducted over the years regarding how too little of it can affect the mind and body. Another study, found here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6290721/, shows how much a lack of sleep can affect the gut microbiome health and how good sleep can improve gut health.

Exercise

Not only does exercise help to keep excess weight off, it also greatly reduces the inflammatory response in the body and lessens the effects of stress on the mind and body. It obviously helps to build strong muscles and bones, but also causes cells in the human body to become more insulin sensitive (a good thing!), which lessens the chances of developing insulin resistance, diabetes, and obesity and improve gut health as a result.

Taking Control of Your Health – Start With the Gut 

Making diet and lifestyle changes can seem overwhelming. Some people find that starting with smaller, baby steps helps them to stay on their path. Others find that going all in is a better plan for them. It’s up to you. But I do usually find that those going all in at once often fall off the wagon more easily. I recommend working it gradually. Quitting sugar alone can be a huge adjustment and can make you feel pretty crappy for a few weeks as your body goes through withdrawals. BUT, once you get through that uncomfortable period, you will start to feel so much better and have more energy and clarity.

Also, just know that you are most likely going to “fall off the wagon” on your new healthy habits. Just acknowledge that this is quite normal and then hop right back on that wagon as fast as you can. Don’t take it as a failure or give up and throw in the towel. You will violate these guidelines at times. Just know that. The trick is staying a majority of the time within these healthy guidelines as best you can.

I find it helpful to keep a daybook/calendar where I can track my process and progress. It helps me with awareness, which is half of the battle. Some evenings as I’m writing down what I ate that day, it’s eye opening to see that I might not have done my body any good and it motivates me to try harder. These types of incremental steps and the awareness of what I am doing have helped me to move forward and get healthier. Be patient with yourself too. It took awhile to get to wherever you have landed, and it will take a while to get healthier. But in the end, you are absolutely worth it!

The term, “leaky gut” is gaining a lot of attention lately in health blogs and on social media. In Part 1 of Gut Health, we discussed Candida (yeast) and how that can affect the gut microbiome. To recap some of what I talked about, let’s go over some gut basics.

The “gut” is part of the digestive system. The digestion process begins in your mouth, goes through your stomach, and all the way through the intestines. While the stomach helps to breakdown food, it is in the intestines where nutrients are absorbed into the blood stream and where waste products are eliminated. 

There is a “pocket” at the junction of your large and small intestine called the cecum. Your gut microbiome is located here. This is the gut collective which consists of bacteria, fungi, amino acids, proteins, and viruses which all contain genes of their own. When you are first born, your gut microbiome’s genes are those which you’ve inherited from your mother.  

Because up to 80% of the body’s defenses are located in the gut, newborn babies don’t have strong immune systems because their microbiomes are mostly undeveloped. However, Mother Nature provides an amazing way to get a jump start on immunity. Colostrum is contained in the first secretions of the mammary glands after a mother gives birth. For the first few days of breast feeding, she will produce this nutrient rich substance. It’s also full of antibodies and helps to develop and harden the gut lining of the baby. After those first few days, the mother will produce transitional milk for several days which still contains colostrum. 

While there are many factors that can affect gut health, the most influential is the food that we eat. There are hundreds of different types of bacteria and other flora in the gut. The more diverse the bacteria, the healthier the microbiome. Some types of bacteria are beneficial and some can be harmful. Ideally, the good should outnumber the bad. A balanced microbiome paves the way for a strong immune system and a healthy body.

What is Leaky Gut Syndrome?

The intestines have a permeable lining that acts as a tight barrier to control what’s able to pass through to the bloodstream. It is made this way so that water and nutrients can be absorbed into the body. This lining is made up of epithelial cells which form the intestinal mucosal barrier. In addition to allowing nutrients to pass through, this lining also helps to prevent entry of any harmful substances or toxins into the body. 

This intestinal barrier consists of tight junctions which are defined as areas where membranes of 2 or more cells join together and prevent molecules from passing through. In other words, the lining is there to provide a safety net from harmful substances getting into the bloodstream but to still allow necessary things like water and nutrients to be able to pass through.

Leaky Gut, also called Increased Intestinal Permeability, occurs when the tight junctions in the intestinal wall loosen. This creates spaces in the wall which allows toxins, partially digested food particles, and harmful bacteria or viruses to cross over and enter the blood stream.

This can trigger inflammation because the immune system’s job is to launch an attack against anything it views as being a foreign invader. When the immune response is triggered, this inflammation can occur at the gut site and/or in other areas of the body. 

Recent research has shown that Leaky Gut Syndrome is a causal factor in auto-immune diseases such as Hashimoto’s Disease, Type 1 Diabetes, MS, Irritable Bowel Syndrome, Inflammatory Bowel Disease, Crohn’s, Celiac, and others. There is also emerging research that suggests that gut dysbiosis is also a risk factor for inflammatory responses that lead to cardiovascular-related disorders such as atherosclerosis, hypertension, heart failure, and myocardial infarction. Additionally, Leaky Gut can also play a role in developing cancer. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390330/

https://www.ncbi.nlm.nih.gov/pubmed/29893261

Gut Dysbiosis versus Leaky Gut

Gut dysbiosis simply means that there is an imbalance of the flora in the biome. For example taking antibiotics can cause this to happen. This type of medication doesn’t just kill off the harmful bacteria; it will also destroy the good stuff. Some people have side effects such as diarrhea or yeast infections which are directly caused by a microbiome imbalance.

Having an imbalance in the intestinal flora does not automatically mean that you have Leaky Gut Syndrome. While the intestinal lining does constantly react to stimuli, and the tight junctions expand and contract as a result, this doesn’t mean that you have Leaky Gut Syndrome because of a temporary imbalance. Our bodies have an incredible capacity to heal. However, when gut is chronically compromised, it can certainly lead to Leaky Gut Syndrome. 

Causes 

Many things contribute to poor gut health, and thus, an unhealthy immune system. The gut is linked to just about every biological process in the human body including digestion, brain function, the adrenal response, liver and kidney function, and the endocrine system. For example, when more toxins enter the bloodstream, it can create changes in the liver as it has to work overtime to filter them out. Here are just some of the things that can cause upset within the gut microbiome:

• Poor diet – When we consume a diet that is high in processed foods, sugar, and unhealthy fats, our gut is thrown out of balance. This is because the harmful bacteria residing in the gut thrive when they are fed these types of foods.

• Antibiotic use – the microbiome flora is made up of hundreds of different types of bacteria. Antibiotics target all of them whether beneficial or not. 

• Gluten – gluten is an inflammatory food. Zonulin is a type of protein that regulates tight junctions within the intestinal wall. In fact, people who have autoimmune or inflammatory related illnesses have been shown to have high levels of zonulin which can cause the tight junctions to loosen. The two things which can directly stimulate zonulin levels in the gut microbiome are harmful bacteria and gluten. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705319/.

• Chronic NSAID use – NSAIDs are anti-inflammatory type drugs including Advil, Motrin, Aleve, Naprosyn, Aspirin, and more. https://www.ncbi.nlm.nih.gov/pubmed/19148789Not only do NSAIDs contribute to dysbiosis but they also directly damage the digestive tract and intestinal lining making it much more likely to become leaky.

• Immuno-suppressant and chemotherapy medications.

• Excessive alcohol or drug use.

• High stress levels – stress comes in many forms. It can be mental or emotional but can also be physical. There is a strong link between the brain and the gut. Think of a time when you’re nervous about something and you get butterflies in your stomach; that’s just a small part of that link. Stress also triggers our bodies to produce more cortisol (the fight/flight hormone). When this process is initiated, the digestion system all but shuts down because blood flow is directed to the lungs, brain, and muscles in order to fight or flee. Illness or trauma also causes stress to the body. Anything that causes the body to dysfunction causes physical stress which also affects the intestinal microbiota. https://www.ncbi.nlm.nih.gov/pubmed/29276734

• Sleep deprivation. 

Symptoms of Leaky Gut Syndrome

Digestion related issues are often the first signs that point to an unhealthy microbiome. It’s the body’s way of signaling that there is an imbalance. Frequent gas, bloating, heartburn, diarrhea, constipation, irritable bowel syndrome, and stomach cramping can occur. Many people see their doctors about such issues and oftentimes are prescribed medicines to treat the symptoms. For example, a patient might be told to use a proton pump inhibitor medication such as Nexium or Prilosec to ease symptoms. While these types of medications may alleviate the feelings of pain or burning, they ignore the root cause and don’t actually cure anything. In fact, not addressing the root cause can end up leading to dis-ease. 

As changes to the intestinal lining occur, there can be a myriad of consequences as the immune system becomes more and more compromised. When the tight junctions loosen, toxins can more readily enter the bloodstream. Often, this will create an autoimmune reaction at the gut site or elsewhere in the body. For people who also have a genetic predisposition to some diseases, this can create an even bigger issue with Leaky Gut Syndrome. If you have any type of autoimmune disease, chances are that a leaky gut may be causing or contributing to the problem. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1856434/. 

Symptoms of auto-immune diseases vary based on where the immune response is taking place. Sometimes, they are a group of seemingly unrelated symptoms like unusual rashes, headaches, joint and muscle pain, and fatigue. Examples of autoimmune issues include:

• Hashimoto’s Disease
• Celiac Disease
• Inflammatory Bowel Disease
• MS
• Chronic Fatigue Syndrome
• Fibromyalgia
• Type 1 Diabetes

As I discussed previously, diseases caused by inflammation such as cardiovascular disease, diabetes, insulin resistance, and many more can stem from an unhealthy gut microbiome and Leaky Gut Syndrome too.  Increased intestinal permeability can also lead to mutations of cells which can be cancer-causing. 

To be clear, Leaky Gut Syndrome isn’t the cause-all for every type of disease or symptom out there. However, because so much of the immune system is regulated by the gut, it’s a very important factor to consider when treating disease. Genetics and gene mutations also play a large role in health and disease. While we can’t change our genes, research is showing that we can alter the way our genes react to environmental triggers. https://health.clevelandclinic.org/billions-bacteria-bodies-change-genes/

Can Leaky Gut Syndrome Be Reversed?

Leaky Gut Syndrome can absolutely be reversed. What we eat and the lifestyle that we choose to live directly affects the health of our microbiome. By making some changes, we can improve both our gut and our overall health. For example:

• Drastically limit or eliminate processed foods, fast food, unhealthy starches, and sugars. 
• Eliminate sodas. 
• Avoid wheat-based foods and/or foods containing gluten.
• Eliminate unhealthy fats such as refined vegetable and seed oils.
• Avoid artificial sweeteners.
• Increase consumption of good fats such as olive oil, coconut oil, avocados, nuts, and seeds.
• Eat lots of fresh vegetables and fruits. 
• Use drugs such as antibiotics and NSAIDs only when absolutely necessary.
• Eliminate stress from your life to the degree that you can. Proactively seek out stress reduction techniques such as meditation, yoga, tai chi, or other forms of exercise.
• If you are a smoker, stop.
• Consume probiotic foods which will help increase the beneficial flora in your gut. Foods that contain probiotics include fermented vegetables, kefir, and kombucha. You can also add a good probiotic supplement to your vitamin regime. 
• Feed those beneficial bacteria by eating foods that contain prebiotics such as green bananas, fresh berries, artichokes, and other fibrous foods. 
• Limit alcohol consumption.
• Practice good sleep habits and rest more.

There are laboratory tests that are specific to gut health and food sensitivities which can provide you with additional insight as to what your triggers might be. The ALCAT is a blood test that specifically identifies food allergies and food sensitivities. There are other stool tests that can provide you with information specifically about the health of your gut microbiome. 

In many cases, an unbalanced gut leads to unbalanced hormones to include the sex hormones, thyroid, insulin, cortisol, and more. I recommend finding a reputable functional medicine provider to help you with these things since they will focus on targeting the root cause of many of your symptoms. 

In Part 3 of this gut health series, I will provide more in-depth information on restoring your gut health. Illness, disease, and imbalances don’t occur overnight. Restoring health and balance takes some time too, but the first step is education. My hope is that I’m able to provide you with both awareness and education so that you can be healthier because better health leads to a better quality of life. Isn’t that what it’s all about?

I have been doing a fair amount of research into sugar and natural sweeteners. Over Christmas I got myself addicted to sugar and sweets once again. It seems like this stuff is as addictive as nicotine! I’ve always had a sweet tooth and I hate the thought of giving it up forever. Plus, it seems like some form of sugar is in almost everything! Bacon, barbecue, ketchup, deli meats and much, much more. Did you know that the average American ingests over 160 pounds of sugar annually! Yes, it’s true.

With over 65% of Americans overweight and the extreme increase in diabetes, including in children, escalating to all time highs, curtailing the sugar intake is probably one of the most important HealthKicks of all. So what natural sweeteners are available that are healthy sugar alternatives?

Artificial sweeteners were hailed at the great solution to replace sugar, however more and more information is coming to light that these alternatives are unsafe and even worse than sugar in that they still activate insulin and increase appetite.

So what about all natural sweeteners with no side effects except perhaps good ones, complete with potential blood pressure and blood sugar-lowering properties? 

Stevia – Our Top Choice in Natural Sweeteners

Now, I know many of you have probably tried it and possibly did not like the taste. However there is a wide variety of stevia brands and forms. Some taste better than others. In fact the type of stevia I use has been enjoyed by some of the worst critics of stevia without even noticing it wasn’t sugar.

The advantages of using stevia are numerous. In its pure form, it’s non-caloric and doesn’t affect glucose levels, an advantage for diabetics as well as those suffering from candida. Also, it has no carbohydrates or fat, so it’s great for dieters, especially those watching carb intake. Unlike artificial sweeteners, high quality stevia has little aftertaste when measured properly. It has no known side effects like some chemical sweeteners and has been safely consumed around the world for decades. I successfully got off sugar by replacing it with stevia. I felt better, had more energy and lost weight.

Mind you, it doesn’t taste exactly like sugar. I guess that would really be too good to be true. But after using it for a while, you get used to the taste. And, as I stated above, different types of stevia taste better than others. The right brand and the right amount make a world of difference.

Once you are off sugar for a while, you realize how overly sweet a lot of things are. Sugar is addictive and if you break that addiction and give stevia a little time, you will likely settle in to using it. I love it. I find things sweetened with sugar to be overly sweet. I am just as happy, if not more, drinking my iced tea sweetened with stevia rather than sweet tea (made with sugar). You just have to give it a little time and learn the right amounts. In most cases less is better than more with stevia. Trying it one time won’t do it for you and you may pass up the greatest sugar alternative of all time.

In some instances I use a combination of stevia and other natural sweetener options (covered below).

Stevia Brands and Forms

As stevia got more and more popular, suddenly new brands were coming out. It was cheaper and more accessible and some of them tasted too good. And then I discovered that many of these brands are falsely labeling their products as stevia when in fact they are largely sugar alcohols with a very small percentage of stevia in them.

There are quite a few brands of Stevia that are actually mixtures of Stevia and other sweeteners including some that are mixed with sugar. This false marketing of stevia was shocking to me. Stevia in the Raw is mostly maltodextrin and Truvía is stevia combined with erythritol. Both maltodextrin and erythritol are as bad or worse than sugar. 

Truvia sweetener is made from about 99.5% erythritol (a sugar alcohol), and 0.5% rebiana, an extract from the stevia plant (but not at all the same thing as stevia). A shocking new study published in the journal PLOS ONE (1) has found that Truvia, an alternative sweetener manufactured by food giant Cargill, is actually a potent insecticide that kills fruit flies which consume it.

The study is titled, Erythritol, a Non-Nutritive Sugar Alcohol Sweetener and the Main Component of Truvia, Is a Palatable Ingested Insecticide.

Erythritol is often indirectly derived from genetically modified corn, by the way. In fact, Cargill was forced to settle a class action lawsuit for labeling Truvia “natural” when it’s actually made from a fermentation process whereby yeast are fed GM corn maltodextrin.

In short, not only is this unbelievable that a company can label a product with such bold-faced lies that is calls itself something that is actually less than 1% of its content and promote it as being natural and healthy, but this might actually be quite unhealthy and unsafe to consume.

There are other brands of natural sweeteners that are also labeling themselves as Stevia that are mostly maltodextrin. “Stevia in the Raw” and other “in the Raw” products are similar culprits. So read the ingredients carefully, despite what the label says on the front. 

The full article can be found here: https://www.naturalnews.com/045450_Truvia_erythritol_natural_pesticide.html#ixzz3I7jiT8cW

Here’s an article with much more info about the false marketing of stevia:    https://www.truthinadvertising.org/extra-ingredients-natural-stevia-product/

I’ve tried many brands and had a hard time finding pure stevia that actually tastes good.  But, I have found a couple. It seems to have to do with what part of the stevia plant is included in the mix and how it is produced.

Here are my recommended brands:

1) Sweetleaf powdered stevia, which you can get in a plastic jar or in packets. I usually get both. Packets are great for keeping in your purse to mix in unsweet tea or use on the go. The jar is good for baking. You can buy it on Amazon. I am not sure what their drops contain as they list “natural flavors” in their ingredients and apparently this wording can include some unhealthy things such as MSG. I don’t know what they are categorizing as natural flavors, but their powdered stevia seems to be straight stevia with some added fiber. https://sweetleaf.com/stevia-products/sweetleaf/

2) There is another very pure form of stevia that you can get that is very good. You only have to use the tiniest amounts because it has no fillers and is about 200 times sweeter than sugar. This is the one I use the most. Here is the website that describes the product in detail and how to order it. https://www.emperorsherbologist.com/stevioside.php

Using pure stevia can be healthy way to replace sugar. You just need to know where to find the right stuff!

Monk Fruit – 2nd Choice in Natural Sweeteners

 While there are numerous other natural sugars and sweeteners available such as honey, agave, coconut palm sugar and others, most of these are fairly high in sugar content. On the glycemic index (GI), sugar is rated at 100. Honey and maple syrup are both around 50. Coconut palm sugar is a 35 and agave is as well, even though agave has a high fructose content, making it the least recommended of the 4 listed here. 

Monk Fruit or otherwise known as Luo Han Guo is a good option to consider – also zero on the glycemic index. Again beware of many forms of this sweetener being called Monk Fruit, but mostly containing a sugar alcohol such as maltodextrine or erythritol. Monk Fruit in the Raw is an example of falsely marketed monk fruit sweetener. Here is a form of pure monk fruit in liquid form that you can purchase on Amazon:  https://www.amazon.com/gp/product/B07CQLG4P7/ref=oh_aui_search_detailpage?ie=UTF8&psc=1

Monk Fruit is also a zero on the GI and one of the most exciting new sweeteners to emerge in the last few years. The plant is native to the Guangxi province in southwestern China. Luo Han means monk and Guo means fruit. 

It tastes a little bit like brown sugar and can be used for things that you would otherwise use brown sugar for such as with squash or barbeque sauce.

There is also a powdered form that doesn’t contain sugar alcohols made by Virgin Extracts ™ and you can buy it on Amazon – here’s the link: https://www.amazon.com/Virgin-Extracts-Concentrate-Stronger-Sweetener/dp/B00JMSIKBM/ref=sr_1_8?ie=UTF8&qid=1420134526&sr=8-8&keywords=luo+han+guo . Over time however the powdered for hardened, so if you get this, put it in an airtight container.

Yacon Syrup – 3rd Choice in Natural Sweeteners

As far as sugar and natural sweeteners go, here’s another natural sweetener you can try that is healthy and quite low on the glycemic index. It’s called Yacón syrup . Click on it and the link takes you to the Wikipedia entry about it. But in short, it is a syrup that is extracted from the roots of the yacón plant. The syrup is made with a similar process to maple syrup. It looks like maple syrup and has a similar consistency. 

People in South America have eaten yacón for centuries because of its nutritional properties, few calories and low glycemic index.

The FOS (Fructo-oligosaccharides sugars) in yacón aren’t fully digested. The body treats them as soluble fiber and they pass into the gut where they provide beneficial bulk helping the movement of waste through the intestine and promoting the fermentation of beneficial bacteria in the gut. As a result, they provide only about one third the calories of sugar.

Another huge benefit is that yacón is almost a zero on the glycemic index, making it suitable for diabetics. Tests have also shown other benefits including regulation of blood sugar and insulin levels and improvement in cholesterol levels.

You can order it on Amazon. It looks like a dark honey, but is about half as sweet as honey (and way lower than honey on the Glycemic Index). No bitterness or aftertaste.

I have used this as a sugar and sweeteners substitute in several sauces such as sweet and sour sauces, barbeque sauce and as a sweetener in salad dressings and it worked very well. It’s great for chicken dishes with some mustard (instead of honey, to give a honey-mustard flavor and it’s also delicious in stir fry dishes with soy or tamari. 

Coconut Palm Sugar – 4th Choice in Natural Sweeteners

While this is not a zero on the glycemic index or the calorie count, it is still one of the natural sweeteners that I use at times. It’s a 35 on the GI as it contains a certain amount of fiber, which slows down the metabolizing of the sugar into the bloodstream. I use it when I make frosting or something that requires a lot of sweetness and I always use it in combination with stevia and/or monk fruit. If you are making a frosting or dessert that needs to be very sweet, using too much stevia can result in an aftertaste. But if I use a combination of stevia and coconut palm sugar, it solves that problem and results in a sweet tasting dessert that has a very low sugar content. I highly recommend it.

Mix Them Up!

You may also find that using 2 or 3 of the above sweeteners in combination helps to smooth out the taste. I recommend experimenting and testing to see what you prefer.

I am quite enjoying these new discoveries – staying healthy while still satisfying my sweet tooth!

 

Hmm. Sin Free Desserts? Maybe you think “Sin free” and Desserts are an oxymoron or an impossibility even.

Like many others, I was a serious lover of sugar. When I was feeling blue, when I was tired, when I was sick or just stressed out, sugar was my comfort, my retreat, and my well deserved payback for any perceived suffering. But little did I know that my go-to bliss was making me more tired, more down and definitely more sick.

Is Sugar Killing Me?

Since the introduction of sugar into our diet, look at what has happened. Diabetes has has reached epic highs, including pediatric diabetes. Obesity and weight problems have exploded, not to mention the many other health issues that develop as a result of this, including heart attacks, stroke and heart disease. Tooth decay, gum disease, candida, IBS, inflammation and a host of other side effects have resulted from the introduction of sugar into our diets. The average American consumes about 160 pounds of sugar per year and that’s a LOT of sugar!

On top of it, to sell more food products, manufacturers have put sugar into multitudes of things, from condiments and salad dressings to meats, soups and many other unsuspecting places. So our sugar consumption doesn’t just come from sodas, ice cream and cake. It comes from chips and salsa, deli meats, bacon, yogurt and apple juice. Many people don’t realize how much sugar they are consuming because they don’t realize how much sugar is in what they are eating and drinking.

For me, and for many others, consumption of sugar results in an initial euphoria of yumminess, almost like heroine to an addict. Particularly if I am stressed out or emotionally down or drained. That burst of endorphins in my brain with that soothing ummmmm feeling, that “oh, ya!” satisfaction. But no good indulgence seems to go unpunished, as this is soon followed by a severe drop in blood sugar, tiredness, increased appetite, including sugar and carb cravings, crankiness and sometimes headache. Then, hours later or the next day, inflammation hits, joints are achy, my body feels stiff and lacking energy. Usually I whip myself for indulging and try to abstain despite cravings for more.

So What are “Sin Free Desserts”?

It’s all fine and good for someone to tell us how bad sugar is. That doesn’t change the fact that it is heavenly to indulge in and absolutely irresistible at times.  Frankly I don’t know why there isn’t a Sugarholics Anonymous.

But, HERE’S THE GOOD NEWS… I have a way out of this conundrum. I figured it out. You don’t actually have to give up those indulgences and live a life of abstinence. No, there is a SOLUTION — a way to enjoy some sweet indulgences without all of the ill effects. In fact, a way to indulge that is actually healthy.

It seems too good to be true, I know. But I have worked on this for years. This is not something you can find at a store, even a health food store or at a local market. There are gluten-free products, which are usually loaded with sugar. There are “sugar-free” products, but they are almost always sweetened with artificial sweeteners (that are just as bad or even worse for you than sugar). Or they are heavily loaded with “natural Sweeteners” such as honey or maple syrup, that are still high on the glycemic index and will spike your blood sugar just as much as regular sugar. Don’t forget, sugar itself is a “natural” product too.

Well, would you believe that I can now make a cupcake that is…

• Free of Sugar and very low or even zero on the Glycemic Index,
• Free of any artificial sweeteners,
• Wheat, grain and gluten free,
• Additives and preservatives free,
• Low in carbs and fairly high in protein,
• High in fiber, and contains a healthy amount of omega 3 oil?

In other words, this cupcake is actually good for you. And here’s the real capper that’ll blow your mind…. It actually tastes good. In fact, it’s quite yummy! You know you are indulging when you eat it.

What we have done here with Sin Free Desserts has defied natural diet laws!!

The keys to the success of Sin Free Desserts have been in the use of a mixture of sweeteners and a mixture of flours. No one sweetener works, but a combination of them does the trick. 

For now you can go to my website SinFreeDesserts.com for more information and some immediate recipes you can start using. 

Coming soon are two new HealthKick books: Is Sugar Killing Me? and Sin Free Desserts. 

Understanding more about sugar and sweeteners can be very important to your health. Most people, including experts, would agree that a great way to improve health is to decrease your sugar intake. Cutting back on sugar would decrease your intake of calories that can cause excess weight as well as your chances of getting diabetes – both very serious problems in the U.S. as well as other areas.

It has been estimated by the United States Department of Agriculture that the average American consumes over 160 pounds of sugar per year. At the turn of the 20th century the average consumption was recorded at 40 pounds per year. Now this begs the question whether the increase in diabetes, obesity and several other health problems over the last couple of decades is merely a coincidence? I don’t think so. The inconvenient truth is that something as innocent as a grain of sugar has been scientifically proven to be just as addictive as cocaine and food manufacturers are exploiting this legal drug.

About 65% of U.S. adults are overweight or obese. Childhood diabetes has increased tenfold since 1985 and it is predicted that if this trend continues, one out of every three children born will develop diabetes in their lifetime.

The biggest culprits are soft drinks, which make up about 33% of overall sugar intake for the average American. People who argue that switching to energy drinks are healthier would be wrong, because energy drinks pretty much consist of water, sugar and artificial flavors. However, sodas are not the only source of sugar by far. Manufacturers are hiding sugar in products we never even thought contained sugar in the first place, such as almond milk, ketchup, barbecue sauce, salad dressings, packaged meats and too many more to list here.

In order to save money, food industries started to replace sugar with fructose corn syrup. Corn syrup, which looks like honey, is 24% water and 76% sugar. To make matters worse, 83% of teenagers go to a school where soft drinks, energy drinks and candy are actively promoted. The constant advertising on television, radio and the internet is astonishing. It shouldn’t be difficult to understand why so many people are struggling to lose weight. It’s in their faces constantly, they are tricked into thinking some things are healthy and they are consuming sugar without even knowing it. 

There is no pretty way to say that a high intake can lead to death. According to a 15 year long Harvard study, the current levels of sugar intake doesn’t just add 10% of calories per day, but it also doubles your chances of dying from heart disease. As well, more than 10 million Americans suffer from some form of diabetes and about 4 million more are unaware they even have it. If it wasn’t for Mexico, America would be on top of the list for the country with the highest obesity rates, and everyone knows the consequences of being obese. Sugar ultimately creates an imbalance in the body that can lead to organ failure and several other pathological conditions.

How much sugar is in fruit juice?

There is one major point about fruit juice that I would like to make. Many people think that drinking fruit juices is a healthy option to sodas and things. Drinking fruit juices is not the same as eating fruit. These juices have been strained of their fiber and just the fruit juice alone is very high in sugar content. With no fiber, this fruit juice sugar goes directly into your bloodstream.

Here’s a short excerpt from the website: https://www.hookedonjuice.com/ 

12 ounces of >>>>>>>	Coca-Cola	Orange Juice	Apple Juice	Cherry Juice	Grape Juice
Total carbohydrates	40 g	39 g	42 g	49.5 g	60 g
Carbs from sugar	40 g	33 g	39 g	37.5 g	58.5 g
Sugar (teaspoons)	10 tsp	8 tsp	10 tsp	9 tsp	15 tsp
Calories	145	165	165	210	240

“WHAT DOES THE CHART TELL US? It tells us that no matter which fruit juice you choose, they all have more calories than the same amount of Coke. It tells us that juice — 100 percent juice, no sugar added — contains about the same amount of sugar (or even more — 50 percent more for grape juice) as the same volume of Coke. For this comparison we used: Classic Coke, Tropicana HomeStyle Orange Juice, Walnut Acres Organic 100 Percent Apple Juice, Eden Organic Montmorency Cherry Juice (no sweetener added) and R.W. Knudsen Unsweetened Concord Grape Juice. The numbers in the chart were calculated from the nutrition labels on the containers.”

Eating fruit is not the same as just drinking the juice. When you eat the fruit, you get much less juice and you get all of the fiber. So while you are getting some sugar, it is a much lower dose and it is absorbed much more slowly. I do recommend eating more of the low glycemic impact fruits such as berries and melons.

A Solution for Sugars and Sweeteners

But there are solutions. Ways you can have your cake and eat it without the health risks. Check out the section of this website called Sugars and Sweeteners for some great solutions.

Artificial sweeteners have been hailed at the great solution to replace sugar, however more and more information is coming to light that these alternatives are unsafe and even worse than sugar.

But what if there was an naturally sweet herb that has been used safely for decades in other areas of the world that could replace sugar? Well there is and it has finally started to catch fire in the U.S. It’s called Stevia.

Using stevia as an all-natural alternative to sugar works fabulously well and has many benefits!

Stevia rebaudiana, is derived from a plant in the chrysanthemum family grown primarily in South America and Asia. It’s sweetening qualities are complex molecules called steviosides. They are glycosides and make stevia up to 300 times sweeter than sugar. These glycosides don’t get absorbed into the body, they just pass through leaving no calories.

The advantages of using stevia are numerous. In its pure form, it’s non-caloric and doesn’t affect glucose levels, an advantage for diabetics as well as those suffering from candida. Also, it has no carbohydrates or fat, so it’s great for dieters, especially those watching carb intake. Unlike artificial sweeteners, high quality stevia has little aftertaste when measured properly. It has no known side effects like some chemical sweeteners and has been safely consumed around the world for decades.

With the widespread use of sugar and artificial sweeteners at dangerous levels, stevia is a welcome option for those who want to use more natural ingredients with no known side effects, no calories, no carbs, no fat and no adverse effect on glucose levels.

The website www.ncbi.nlm.nih.gov, under the direction of the National Institutes of Health, National Library of Medicine and National Center of Biotechnology Information, offers abstracts from stevia studies that indicate it may also aid in lowering blood pressure and regulating glucose levels. Here’s one such article: https://www.ncbi.nlm.nih.gov/pubmed/20370653

Imagine, a sweetener with no side effects except perhaps good ones, complete with potential blood sugar-lowering properties! That’s stevia!

IMPORTANT!  All Stevia products are not the same.

I have been investigating various Stevia products and have found some very important facts that you should be aware of regarding Stevia – mostly that many of the Stevia products on the market contain other ingredients than just stevia. 

For example: Stevia in the Raw is mostly Maltodextrin. 

Truvía is another stevia-based sugar substitute developed jointly by The Coca-Cola Company and Cargill. It is distributed and marketed by Cargill as a tabletop sweetener as well as a food ingredient. Truvía is made of rebiana, erythritol, and natural flavors. Because it comes from the stevia plant, Cargill classifies it as a natural sweetener. Since its launch in 2008, Truvía has become the second best-selling sugar substitute in the United States.

MORE WAYS TO REPLACE SUGAR AND SWEETENERS NATURALLY:

While there are numerous natural sugars/sweeteners available such as honey, agave, coconut palm sugar and others, most of these are fairly high in sugar content. On the glycemic index (GI), sugar is rated at 100. Honey and maple syrup are both around 50. Coconut palm sugar is a 35 and agave is below that even though agave has a high fructose content. 

Stevia is at zero, which is ideal, but many people have issues with the taste. Yacon Syrup is another good option as it too is at zero, and I covered info about this below. 

Another option is Monk Fruit or otherwise known as Luo Han Guo. Again beware of many forms of this sweetener being called Monk Fruit, but mostly containing a sugar alcohol such as maltodextrine or erythritol. 

Monk Fruit is also a zero on the Glycemic Index and one of the most exciting new sweeteners to emerge in the last few years. The plant is native to the Guangxi province in southwestern China. Luo Han means monk and Guo means fruit – thus Monk Fruit. 

I found a source of Monk Fruit without sugar alcohols made by Virgin Extracts ™ and you can buy it on Amazon – here’s the link: 

There’s another natural sweetener you can try. It’s called Yacón syrup . Click on it and the link takes you to the Wikipedia entry about it. But in short, it is extracted from the roots of the yacón plant. The syrup is made with a similar process to maple syrup. 

People in South America have eaten yacón for centuries because of its nutritional properties, few calories and low glycemic index.

The FOS (Fructo-oligosaccharides sugars) in yacón aren’t fully digested. The body treats them as soluble fiber and they pass into the gut where they provide beneficial bulk helping the movement of waste through the intestine. As well, I am told that they promote the fermentation of beneficial bacteria in the gut. As a result, they provide only about one third the calories of sugar.

Another huge benefit is that yacón is almost a zero on the glycemic index, making it suitable for diabetics. Tests have also shown other benefits including regulation of blood sugar and insulin levels and improvement in cholesterol levels.

You can order it on Amazon. It looks like a dark honey, but is about half as sweet as honey (and way lower than honey on the Glycemic Index). No bitterness or aftertaste. I am quite enjoying this new discovery!

New Book Coming Soon!