Low FODMAP Diet and IBS Symptoms
Without also addressing digestive health and underlying stressors, changing your diet and supplements is a giant waste of your money. Probiotics and low-FODMAP foods might help your symptoms, but they are not going to resolve the why behind your IBS symptoms.
When clients come to me with IBS symptoms, I commonly look at their adrenal health, digestive health, liver health, dietary habits, sleep habits, and look for signs of pathogenic activity. When necessary, I’m also looking at specialized lab testing to find sources of these underlying stressors that are part of the root cause for their IBS symptoms.
IBS symptoms are the result of chronic stress
Has anyone ever told you that IBS (Irritable Bowel Syndrome) is an umbrella term for symptoms of digestive distress? Put differently, it’s not the cause of your IBS symptoms, it’s simply the name we’ve given them.
What that means is, there are ways to get rid of IBS symptoms by addressing their root causes. But chances are, that wasn’t explained to you when you received (or gave yourself) your IBS diagnosis. Addressing those symptoms requires a more individualized approach than simply following a low FODMAP diet.
This article will dig into potential root causes of IBS symptoms and provide information on how to address them so you can have more freedom and flexibility in your food choices and stop saying ‘no’ to social invites.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying and what their body is saying.
In this article, we’ll discuss:
how to know if you might have IBS
common root causes of IBS symptoms
where western medicine is missing the mark when working to address your IBS symptoms - why low FODMAP and probiotics aren’t enough
steps you can take to address root causes of IBS symptoms
do you have IBS?
Cleveland Clinic classifies the following as IBS symptoms:
frequent constipation, OR
frequent diarrhea (or a combination of both)
excess gas
excess bloating
abdominal pain and/or cramping
mucus in your stool
unable to feel like you’ve completely evacuated a bowel movement
The word “syndrome” included in the term IBS, indicates these symptoms consistently occur together.
DISCLAIMER
Now is a good time to point out that the information you read in this article and throughout the website should not be construed as diagnosis or medical advice. But rather to provide information and education to help you make more informed decisions about your health, and to empower you to advocate for your own health in the presence of a medical practitioner. Click here to read the full disclaimer.
Do you need a diagnosis of IBS to be able to address underlying causes? Absolutely not.
If you are interested in getting an official IBS diagnosis, consult with a trusted licensed physician who can provide an IBS diagnosis after a proper examination.
While Cleveland Clinic contradicts itself by calling IBS both a cause of symptoms and a “group of symptoms”, I have to give them credit for pointing out the interaction between the gut and the brain, further pointing to “childhood stress” as one common cause of IBS symptoms.
THE DIFFERENCE BETWEEN IBS AND IBD
IBS is an acronym for Irritable Bowel Syndrome, a group of symptoms that consistently occur together, that does not cause damage or inflammation to the intestines.
IBD is an acronym for Inflammatory Bowel Disease, which is an umbrella term that includes Crohn’s Disease and ulcerative colitis, both of which cause inflammation and damage to the intestines. According to Cleveland Clinic, IBD is incurable.
I would argue that there are ways of reducing underlying stress and systemic inflammation that may help symptoms of IBD in addition to addressing digestive health and adrenal health as a whole.
Addressing these symptoms goes deeper than following a low FODMAP diet. It requires an individualized look at your body’s symptoms, history, and needs. That’s the work I do.
common causes of IBS symptoms
Earlier we discussed how Cleveland Clinic describes the causes of IBS symptoms, but let’s break it down a bit more. I’ve used the list of common IBS symptoms we looked at earlier in the article, and provided common root-causes I see in my clients who have these symptoms.
potential causes of constipation
candida overgrowth
low stomach acid
slow motility (food does not move quickly enough through your digestive system)
lesions in the gut lining
dehydration
potential causes of diarrhea
intestinal inflammation (it’s possible IBS doesn’t cause inflammation and tissue damage, but it can certainly be caused by it)
food intolerances
unaddressed infection, such as bacterial overgrowth, Lyme, h. pylori, clostridia, or parasites
heightened adrenal response (chronically active fight or flight response)
potential causes of excess gas
low stomach acid and digestive juices
poor protein digestion
slow motility
diet high in fermentable foods (high FODMAP)
bacterial overgrowth in small or large intestine
potential causes of excess bloating
(see potential causes of excess gas)
potential causes of abdominal pain and/or cramping
Because the abdomen consists of many organs, it’s difficult to provide generalized information about what may be causing abdominal pain or cramping.
If you experience abdominal pain or cramping, please consult with a trusted healthcare practitioner.
potential causes of mucus in your stool
mucus membranes are home to part of your immune system (think congestion when you get a head cold). Mucus in your stool can indicate immune activity, fight off a gut infection such as bacterial overgrowth, candida, parasites, or mold.
constipation - if you’re constipated, your body may secrete mucus in order to help you evacuate a bowel movement
ulcerative colitis
potential causes of feeling unable to completely evacuate a bowel movement
parasitic infection
congested liver
dehydration
chronic sympathetic nervous system response (fight or flight) due to stress
low FODMAP and probiotics aren’t enough to address IBS symptoms
Here’s where Western medicine and health influencers are missing the mark.
I commonly hear clients and friends who experience digestive symptoms (including IBS symptoms) tell me that they’ve tried probiotics and low-FODMAP diets for their symptoms, with little or short-lived success.
It’s also common for me to hear that they were instructed to do so by their Primary Care Physician or that they saw it on socials somewhere.
Without also addressing digestive health and underlying stressors, changing your diet and adding supplements is a giant waste of your money. Probiotics and low-FODMAP foods might help your symptoms, but they are not going to resolve the cause of your IBS symptoms.
When clients come to me with IBS symptoms, I commonly look at their adrenal health, digestive health, liver health, dietary habits, sleep habits, and look for signs of pathogenic activity. When necessary, I also look at specialized lab testing to find sources of these underlying stressors that are part of the root cause of their IBS symptoms.
The process of eradicating these pathogens is specific to each person, the severity of the infection, and includes personalized dietary support. Once the pathogens are successfully eradicated (confirmed with lab testing), THEN we rebuild the gut microbiome with probiotics.
So, while low-FODMAP diets and probiotics might temporarily help with your symptoms, they are not fixing the problem.
steps you can take to address root causes of IBS symptoms
ADDRESS DIGESTION - This may seem rudimentary, but it is fundamental to addressing IBS symptoms. Mindful eating (sitting down to meals, undistracted, chewing adequately, relaxing) are all ways to effectively support your digestion.
Additionally, clients who show indications of low stomach acid production or intestinal inflammation are also recommended supplements to temporarily support those functions, as well.
This Digestion Troubleshooting Guide will help you understand the basics of healthy digestion, and troubleshoot your own symptoms.
ADDRESS ADRENAL HEALTH - This is a broad feat, and requires more than a simple blog paragraph can offer, but like digestion, it is essential to long-term solutions for IBS symptoms.
Addressing adrenal health requires a look at sleep, blood sugar regulation, mental health, activity levels and timing, and light exposure. The adrenal glands regulate sleep, stress, hormone balance, fluid balance, and energy production.
If you want a closer look at supporting adrenal health, check out this article.
GET TESTED - Before you can address gut pathogens, we first need to know what they are. Addressing mold is different than addressing bacterial overgrowth (same for candida, h. pylori, parasites, and other factors). Lab testing is the only way to know for sure what we’re dealing with.
In order to know which type of testing best suits your symptoms, we need to have a face-to-face conversation. Book a free 30-minute consultation so we can figure it out together.
YES! EAT A LOW-FODMAP DIET! - By writing this article, I’m not suggesting low-FODMAP diets or probiotics won’t help. I’m pointing out why those two remedies are not enough to resolve your IBS symptoms. As you can see, IBS is more complex than that, but there is hope! And eating low-FODMAP can help reduce your symptoms.
FODMAP is an acronym that stands for:
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And Polyols
IBSDiets.org put out a comprehensive FODMAP food list here that will help get you started.
learn something new?
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Ashwagandha for Anxiety and Anxiety Symptoms
There are many potential causes for anxiety symptoms, many of which should be addressed by a mental health professional. If you are experiencing depression or anxiety symptoms, please seek help immediately from a qualified specialist.
In this article, I’ll be looking at one specific potential cause of anxiety symptoms in relation to gut health and nutrition. A factor that often gets overlooked by other healthcare professionals, because it’s not commonly tested for.
If you experience anxiety symptoms, blood sugar issues, and sleep issues, this is something worth considering.
Potential root causes of anxiety symptoms
I love ashwagandha!
In fact, I've used ashwagandha and a variety of other adaptogenic herbs recommended to me by an herbalist, to support my own healing and anxiety symptoms.
But what I'm also doing is finding and addressing the root causes of my symptoms. My anxiety and blood sugar issues were not caused by not taking ashwagandha, nor will they be resolved long-term by taking it.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes of their anxiety symptoms so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
Click here to view our website disclaimer.
In this article, you’ll learn:
one commonly-overlooked cause of anxiety symptoms
my favorite lab test for finding root causes
long-term relief for anxiety symptoms
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the root cause you won’t see on your annual bloodwork
There are many potential causes for anxiety symptoms, many of which should be addressed by a mental health professional. If you are experiencing depression or anxiety symptoms, please seek help immediately from a qualified specialist.
In this article, I’ll be looking at one specific potential cause of anxiety symptoms in relation to gut health and nutrition. A factor that often gets overlooked by other healthcare professionals, because it’s not commonly tested for.
If you experience anxiety symptoms, blood sugar issues, and sleep issues, this is something worth considering.
I’m talking about… CLOSTRIDIA INFECTION.
Some species of clostridia bacteria are known to cause symptoms of anxiety, blood sugar issues, and sleep issues, due to their relationship with dopamine.
I'd bet good money that your GP is not testing for clostridia on your annual bloodwork (and that's why practitioners like me are here!)
a closer look at clostridia
The image below is a snapshot of specialized lab results from a person I worked with who had all of the symptoms mentioned above.
Specifically, we're looking at the 'HPHPA' marker.
You’ll notice that for HPHPA, 208 is the MAX we should see on this test. This test detected levels of 1511, it’s literally off the charts!
Here's what having high levels of HPHPA means for your anxiety symptoms:
HPHPA is a metabolite of a certain group of Clostridia bacteria found in the GI tract, including Clostridia sporogenes, Clostridia caloritolerans, and Clostridia botulinum, among others.
Additionally 4-cresol (also shown in the image above) is a metabolite produced specifically by Clostridia difficile (you may have heard this called “C-diff”).
High markers of HPHPA and/or 4-cresol means that there is a likely infection of certain types of clostridia bacteria in the GI tract.
These types of Clostridia are known to inhibit the enzyme responsible for breaking down dopamine, called dopamine-beta-hydroxylase.
Too much dopamine might seem like a good thing, right?
Dopamine feels great at the moment, but when it's chronically maxed, it infiltrates the sympathetic nervous system, resulting in a constant fight or flight response, modulated by the sympathetic nervous system.
PUT MORE SIMPLY:
Elevated Clostridia metabolites prevent the breakdown of dopamine, causing a chronically stimulated fight or flight response, potentially resulting in anxiety symptoms, sleep issues, and blood sugar issues.
addressing root causes for anxiety symptoms
I am a big advocate for seeking licensed professional support for your mental health and wellness. And to be clear, I do not claim to be a mental health professional, nor do I offer treatment from that perspective.
What I can (and do!) help with is supporting nutritional factors for signs and symptoms of neurotransmitter dysfunction and hormone imbalances, often rooted in the gut or diet.
I believe that addressing mental health and wellness often requires a multi-faceted approach that requires care from an integrative support team. So, in addition to your other licensed mental health practitioners, it may also be worth considering a nutritional approach to addressing your anxiety symptoms.
HERE’S WHAT THAT MIGHT LOOK LIKE
If Clostridia infection has been detected on this specialized blood panel, this very well may be one factor in your anxiety symptoms, and the heightened fight or flight response may also be causing blood sugar issues and sleep issues.
Clostridia is a type of bacteria, and the types found here that disrupt dopamine breakdown, are found specifically in the digestive tract.
Eradicating Clostridia, or any type of bacterial overgrowth in the gut, requires a strategic and holistic approach.
The short-term fix would be a round or two of prescription antibiotics from your GP or other physician and/or anti-anxiety medications. These can both be helpful, but may not support the long-term issue.
THE LONG-TERM SOLUTION OFTEN ENTAILS:
addressing digestive health as a whole, including digestive enzymes, stomach acid support, intestinal tissue healing, bowel movements, and liver health
temporary restriction of carbs and sugars that feed bacteria
nutrients to break down biofilm, a sticky film in which the bacteria live and hide
potent antimicrobial botanicals shown to eradicate bacterial pathogens
carefully curated probiotics to rebuild the microbiome after we’ve killed off the invaders (antibiotics, even botanicals, kill all bacteria, even the beneficial ones)
FAST FORWARD
After 4 weeks of addressing root cause factors, we re-tested the client whose lab results were shown above, and found the HPHPA markers came down significantly:
So, you can continue taking ashwagandha for the rest of your days to help with your anxiety symptoms, blood sugar issues, and sleep issues.
OR...
You could seek long-term solutions by finding a qualified practitioner who is trained to find the root causes of your anxiety symptoms.
WANT TO TALK ABOUT IT?
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Effects of Coffee on an Empty Stomach - Caffeine in Coffee and Blood Sugar Levels
Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.
The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.
Is it okay to drink coffee on an empty stomach?
The short answer is, I wouldn’t.
But my body is different from yours.
There’s a lot of hype from fitness influencers on this subject, and I’m here to provide the research and give you a holistic practitioner’s point of view, so you can make an educated decision based on your own body’s symptoms and history.
Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.
Because the clients I see are navigating symptoms of adrenal insufficiency and issues with blood sugar levels, to those individuals, I typically recommend not drinking coffee on an empty stomach.
In this article, you’ll learn:
benefits of drinking coffee
risks of drinking coffee (or caffeine)
who should not be drinking coffee on an empty stomach
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Looking for information more focused on how caffeine affects the body? CLICK HERE.
benefits of drinking coffee
Not everyone will agree, but the first benefit I think of is taste. I love the dark, rich, nutty taste of a good cup of coffee.
Opinions aside, below are some benefits of coffee found in research. In some cases, the benefits are specific to coffee or caffeine in coffee, and sometimes both. I’ve been careful to note the differences in this list.
EVIDENCE-BASED BENEFITS OF DRINKING COFFEE:
the caffeine in coffee is an antioxidant, but only in very high doses (1)
coffee (even decaf) reduces risk of gallstones (2)
coffee increases salivary amylase secretion - Amylase is an enzyme responsible for breaking down sugars and carbohydrates, and when coffee is ingested, the polysaccharides contained in the coffee tell your brain to secrete amylase.
coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) temporarily, although caffeinated coffee much more so - this can aid in digestion, but can also be a risk
coffee (even decaf) increases bile flow - aids in the digestion of fats and elimination of toxins
coffee (even decaf) increases pancreatic juices - these are enzymes that aid in the digestion of food
coffee can support microbiome in the gut - this can be a benefit to some, but not to others. Coffee consists of polysaccharides, undigestible fibers that, when fermented in the large intestine, support the growth of “good” bacteria, and thus produce short-chain fatty acids that support the mucosal barrier of the large intestine. Polysaccharides may present more of a risk if fermented in the small intestine, or when there is a higher “bad” bacteria to “good” bacteria ratio.
risks of drinking coffee
EVIDENCE-BASED RISKS OF DRINKING COFFEE:
coffee (even decaf) increases hydrochloric acid (HCl, known as stomach acid) for 30-60 minutes after ingesting (2). The increase in HCl can aggravate ulcers, but does not cause them (5). This aggravation can lead to discomfort, pain, increased inflammation due to the irritation of the stomach tissue, and worsening of the ulcer(s).
coffee alters microbiome in the gut - As I mentioned earlier, the polysaccharides in coffee, which are a type of fiber, can help support good bacteria in the gut. This can be good for some, but harmful to others.
Gut bacteria, specifically bacteroidetes, firmicutes, and prevotella, are supposed to live in the large intestine. Ther they ferment the undigestible polysaccharides, and produce short-chain fatty acids that help protect the lining of the digestive tract, acting as part of your immune system. For someone with bacterial imbalances, or bacteria populating in the small intestine (upper digestive), this could be a problem. In some cases, coffee was shown to enhance the growth of a certain clostridia species, which can be very harmful to health.
caffeine increases cortisol levels (3) - Cortisol is a hormone produced by the adrenal glands, known as a glucocorticoid, meaning, it stimulates the pulling of stored glucose from tissues and metabolizing them into cellular energy known as ATP, or Adenosine Triphosphate.
Why is this a risk? This process is part of your body’s stress response, and activates the Sympathetic Nervous System (fight or flight), while also utilizing the HPA axis (Hypothalamus Pituitary Adrenal). If you are someone who drinks coffee often, or throughout the day, this will negatively impact your adrenal health, blood sugar levels, and sleep. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND CORTISOL
coffee damage to gastric mucosa (4) - This is interesting because research shows no association between coffee or caffeine in coffee, with the development of ulcers (5). However, there is evidence that coffee causes damage to tissue lining the stomach, as well as increases intestinal permeability (you may have heard this called leaky gut), both of which would seem to contribute to ulcers.
who should not be drinking coffee on an empty stomach?
A few things to consider when reading this section:
This article is meant to provide education and resources to help you make more educated decisions about your own health. It is meant to be used for information purposes only, and not to be construed as health advice, medical advice, treatment, or prescription.
Every body is different, having unique biochemical makeup and experiences that influence all aspects of health. Nutritional and lifestyle changes should never be considered without an individualized assessment by a qualified practitioner.
The focus here is to help you determine whether or not it is okay to drink coffee on an empty stomach. We’ve seen already how the caffeine in coffee has an impact on blood sugar levels - let’s find out how that might affect you if consuming coffee without any food in your stomach.
WHO SHOULD NOT BE DRINKING COFFEE ON AN EMPTY STOMACH
BLOOD SUGAR SYMPTOMS - If you have symptoms of poor blood sugar levels, such as feeling jittery after coffee, getting “hangry” between meals (shaky, loss of focus, headache, irritable), craving sugar, carbs, or salt, or feeling better after you eat. These are symptoms, that, on their own may indicate adrenal insufficiency, and drinking coffee on an empty stomach may worsen the problem.
caffeine in coffee (and other sources) stimulates cortisol release, and in essence, a stress response from your body, activating your Sympathetic Nervous System and HPA axis, as we discussed earlier. CLICK HERE TO LEARN MORE ABOUT ADRENAL HEALTH AND MANAGING BLOOD SUGAR LEVELS.
DIGESTIVE SYMPTOMS - If you have symptoms of poor digestion, such as bloat after meals, excess fullness, chronic constipation or diarrhea (or alternating), heartburn, or cramping in lower abdomen.
These are all common symptoms of poor digestion, typically leading to (or may be a result of) a bacterial imbalance or other pathogenic infection. The research we looked at earlier in this article suggests that since caffeine in coffee irritates the mucosal lining in your colon, stimulates stomach acid production, and increases motility in the colon (makes you run to the bathroom), drinking coffee on an empty stomach may worsen these symptoms.
ANXIETY OR OTHER MOOD VARIANCES - Anxiety can be caused by a number of things, including lack of protein/amino acids, chemical imbalance, chronic stress, and trauma. One thing we do know is that caffeine in coffee stimulates the fight or flight response. We also know that pairing caffeine with foods focused on quality protein, fats, and fiber, can help slow this process. Drinking coffee on an empty stomach may have the opposite effect, and may exacerbate anxiety symptoms.
SLEEP ISSUES - You might argue that people with sleep issues may want to cut out caffeine in coffee altogether. Some have a genetic factor that changes the way they process caffeine, no matter what time of day they consume it, or whether or not they pair it with food. However…
Sleep issues can often be indicative of blood sugar issues as we discussed earlier. Fun Fact: Waking up around 2:00 am to pee is usually due to a drop in blood sugar levels (and a spike in cortisol), NOT because your bladder is full. READ MORE ABOUT IT HERE.
If you are someone who has trouble with sleep, consider how the caffeine in coffee may be impacting your adrenal health and blood sugar levels.
what can you do instead?
PAIR YOUR COFFEE WITH QUALITY, WHOLE FOODS - Wait to consume your coffee until you have a good solid meal balanced with quality proteins, fats, and fibers.
TRY OTHER STIMULATING ACTIVITIES, FIRST - Instead of dragging yourself sleepily to the coffee pot each morning to “get going”, drag yourself sleepily out for a brisk walk first thing, getting sunlight on your face to let your adrenal glands know it’s time to wake up. Or drag yourself sleepily to a yoga class your Pelaton, or other activity that boosts cortisol levels first thing in the morning.
SWITCH TO DECAF - I know, I know. I hear myself, too. As a coffee lover, myself, this feels like a big ask, but it may be just the right thing for your body that enables you to still enjoy coffee without the impact of caffeine in coffee.
GET FOUNDATIONAL SUPPORT - If you are someone who deals with the digestive symptoms mentioned above, trouble managing blood sugar levels, trouble with sleep or anxiety, I have developed a number of resources that will help:
Reclaim Your Health program - A 3-month private coaching program to help pinpoint the root causes of your symptoms, and work to make foundational changes to repair and heal the underlying issues.
REBALANCE - a 4-week online course that specifically targets adrenal health, sleep, blood sugar, and hormone balance.
GET TESTED - Are cortisol levels an issue for you? There is a simple saliva test that will help you know how your cortisol levels look throughout the day, so you can understand the potential causes of blood sugar, sleep, and anxiety symptoms. Includes a free follow-up call with Hilary to review the results. CLICK HERE TO PURCHASE.
was this helpful?
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BLOG REFERENCES
Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088
Nehlig, A. (2022, January 17). Effects of coffee on the gastro-intestinal tract: A narrative review and literature update. MDPI. https://www.mdpi.com/2072-6643/14/2/399
Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2006, May 2). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry and Behavior. https://www.sciencedirect.com/science/article/abs/pii/S0091305706000645
Iriondo-DeHond, A., Uranga, J. A., Del Castillo, M. D., & Abalo, R. (2020). Effects of Coffee and Its Components on the Gastrointestinal Tract and the Brain-Gut Axis. Nutrients, 13(1), 88. https://doi.org/10.3390/nu13010088
Shimamoto, T., Yamamichi, N., Kodashima, S., Takahashi, Y., Fujishiro, M., Oka, M., Mitsushima, T., & Koike, K. (2013). No association of coffee consumption with gastric ulcer, duodenal ulcer, reflux esophagitis, and non-erosive reflux disease: a cross-sectional study of 8,013 healthy subjects in Japan. PloS one, 8(6), e65996. https://doi.org/10.1371/journal.pone.0065996
Conditions Associated with Candida Growth | Candida Symptoms | Yeast Infection Symptoms | Nail Fungus Treatment
Candida is a parasitic yeast that can live on your skin, in your mouth, and in your intestines (1). Commonly known as candida albicans, this structure is commonly present in small amounts in most humans, but when it becomes out of balance with other microbiota in the gut, that’s when the trouble begins.
Candida albicans implants itself with a root-like structure into cells and tissues, including your digestive tract. They use tail-like protrusions called flagella to wave around and leech nutrients from the foods you consume, leaving you more hungry, and making you susceptible to blood sugar issues like insulin resistance and hypoglycemia.
This implantation technique enables them to evade the immune system and makes it more difficult to see using some lab testing techniques.
It is also the reason candida will not go away with a simple diet change. Specific and meticulous strategies under the care of a qualified practitioner are essential to totally eradicating candida symptoms, and rebuilding the microbiota.
What is candida?
Candida is a parasitic yeast that can live on your skin, in your mouth, and in your intestines (1). Commonly known as candida albicans, this structure is commonly present in small amounts in most humans, but when it becomes out of balance with other microbiota in the gut, that’s when the trouble begins.
Candida albicans implants itself with a root-like structure into cells and tissues, including your digestive tract. They use tail-like protrusions called flagella to wave around and leech nutrients from the foods you consume, leaving you feeling more hungry, and making you susceptible to blood sugar issues like insulin resistance and hypoglycemia.
This implantation technique enables them to evade the immune system and makes it more difficult to see using some lab testing techniques. It also causes damage to the tissue itself, causing inflammation and conditions like leaky gut syndrome.
It is also the reason candida will not go away with a simple diet change. Specific and meticulous strategies under the care of a qualified practitioner are essential to totally eradicating candida symptoms, and rebuilding the microbiota.
candida symptoms
Candida overgrowth and other pathogenic infections, such as parasites and bacteria, are commonly overlooked when patients complain to their doctors about symptoms like:
brain fog
bloating
constipation
frequent hunger
sugar or carb cravings
poor stress management
eczema
acne
depression or anxiety symptoms
blood sugar management issues (irritability, headache, or shaky when hungry)
chronic nail fungus on fingernails or toenails
chronic vaginal yeast infection symptoms
chronic thrush, or yeast infection symptoms in the mouth
difficulty losing weight
weight gain around the belly and hips
signs of insulin resistance
Many of these candida symptoms are often treated topically if a skin condition or are told to cut out gluten or eat fewer sugars or carbs. Doing these things might be helpful, but…
Imagine the relief you would get if your doctor tested for the root cause!
I’ve seen many of my own clients clear their acne, resolve chronic fungal infections, improve their mood, lose weight, and reduce blood sugar symptoms and food cravings, all by testing for and addressing candida overgrowth.
cell danger response
A moderate overgrowth of candida will commonly result in many of the candida symptoms mentioned above. And if it’s caught early enough, candida symptoms can improve within just a few months.
But as with any pathogen that infiltrates your body and the threat goes unaddressed, your cells respond to this threat through what’s known as the Cell Danger Response (2).
HERE’S WHAT HAPPENS DURING CELL DANGER RESPONSE (CDR):
Mitochondria (the powerhouse of cells) begin by producing more fuel and releasing metabolic intermediates, like oxygen and reactive oxygen species.
When this does not resolve the threat, energy production begins to shut down in order to preserve energy. Digestion is also disturbed as it is non-essential to dealing with the pathogen, and your fatigue increases.
Cell membranes (also known as cell walls) stiffen, preventing nutrients from transferring in and out of cells for energy production.
Mitochondria release antiviral and antimicrobial chemicals into the fluid surrounding the cells.
Sends chemical signals to warn neighboring cells, and signal for help from immune cells such as eicosanoids and cytokines.
The Sympathetic Nervous System (“fight or flight” response) is kicked on until the threat is resolved. If candida goes unnoticed or undiagnosed, your “fight or flight” response will be in ON-mode indefinitely.
When the Cell Danger Response is ongoing, the chronic inflammation that results leads to more serious chronic illnesses.
conditions associated with candida overgrowth
When candida gets overlooked, and therefore becomes a chronic threat to the body, the Cell Danger Response kicks in. When that happens, and the threat still is not resolved, this leads to chronic inflammation.
This chronic inflammation and heightened fight or flight response can lead to more serious chronic diseases and disorders. On the same token, unaddressed pathogenic infections like candida, can inhibit the success of treatments for such diseases and disorders.
Here are some conditions in which candida may be a factor:
schizophrenia
Alzheimer’s
fibromyalgia
Chronic Fatigue Syndrome
HIV infection
colitis
depression
PMS
vaginal yeast infection
Multiple Sclerosis
Interstitial Cystitis
seizures
Irritable Bowel Syndrome
Cancer
treatment for candida overgrowth
As discussed earlier, treatment for candida overgrowth is not often as simple as special diets and probiotics.
Effective treatment for candida symptoms involves:
Functional Lab Testing - to determine how severe the infection is, whether it is localized to the gut or is systemic throughout the body, and whether other pathogens might be a priority. Click here to explore testing options.
Medications and/or High-Potency Anti-Fungal Nutrients to kill off the pathogens
Digestion Support and Monitoring - Chances are candida rooted itself because your digestive health is (or was) compromised. Addressing digestion is one of the first and most important steps to eradicating any pathogen.
Dietary Changes - A diet conducive to starving candida and other pathogens (not you!) is essential to preventing them from re-establishing as you work to kill them off. HERE’S A SAMPLE MENU FROM MY CANDIDA ELIMINATION PLAN
Biofilm Disrupters - Candida and other pathogens (including “good” bacteria") will create a sticky home for themselves to live, evade the immune system, and collect nutrients to live off of, called biofilm. Nutrients to destroy the biofilm is essential to ensuring no candida gets left behind.
Binders - When pathogens die, they leave behind debris, which need to be eliminated. Different types of binders are needed for different types of pathogens.
Liver Support - Pathogens produce a number of harmful and toxic metabolites. The liver plays a role in this by finding and preparing these toxins for elimination. Working with a practitioner to ensure your liver is functioning well is important to this process.
Gut Rebuilding Factors - Antifungals and antimicrobials will kill everything, even the good stuff. But we need a healthy balance of good bacteria as the first line of defense for pathogens like candida, so rebuilding the microbiome is arguably the most important part of this process. A personalized concoction of high-potency probiotics, prebiotics, as well as nutrients to re-establish gut lining, should be used.
think you might have candida?
This 5-minute questionnaire will help you figure out whether candida might be the cause of your symptoms.
NUTRITION SERVICES
ADDITIONAL RESOURCES
BLOG REFERENCES
professional, C. C. medical. (n.d.). Candida albicans: Infections, symptoms & treatments. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22961-candida-albicans
Naviaux, R. K. (2013, August 24). Metabolic features of the Cell Danger Response. Mitochondrion. https://www.sciencedirect.com/science/article/pii/S1567724913002390
Natural Remedies for Constipation | Natural Remedies for Allergies | Natural Remedies for Anxiety
Medications and surgeries have their place, but they are a short-term solution when regarding true health. And in my professional opinion, many are a waste of your time and money if not also putting energy into repairing foundations that will support long-term health.
This article will walk you through some foundational tools to support your long-term health and will help you to know when to ask questions and what questions to ask when things don’t quite add up.
Traditional medical care is not making you healthier
I cringe when I hear people equate doctor visits with health. Red flags pop up, alarm bells ring, and I put on my running shoes…
But I also know that when I hear this I need to check my assumptions at the door and ask more questions.
Health is arguably subjective. For someone with terminal illness, yes, medications and regular doctor visits are one tool to help keep you healthy.
But for those of us with relatively “normal” health, visiting doctors for wellness checks annually, we need to take a second look at how we define health.
I’m not suggesting you don’t do annual wellness checks.
And I’m not suggesting that you don’t trust medical doctors.
What I am saying is that we need to educate ourselves in order to know when to ask questions and hold our medical doctors responsible for the information they are providing (and in many cases, not providing).
Has this been your experience? ⤵️
Show up to your doctor’s office at your appointed time. Wait 30 minutes to see the doctor face-to-face. Get 5 minutes face time with the doctor. Leave in a whirlwind with stacks of papers, prescriptions, and instructions to book another appointment.
Did your doctor explain anything to you? Did your doctor offer to educate you on WHY you are dealing with _____ and whether there things that you can do to help your symptoms long-term, not just when they’re happening? Did you feel like your doctor’s words did not align with what you were experiencing, but you just trusted it anyways, because, hey, they’re the doctor?
I was not always a healthcare professional. This has happened to me on a number of occasions, and I continue to hear clients tell me their similar experiences.
This is not the way healthcare should be.
Medications and surgeries have their place, but they are a short-term solution when regarding true health. And in my professional opinion, many are a waste of your time and money if not also putting energy into repairing foundations that will support long-term health.
This article will walk you through some foundational tools to support your long-term health and will help you to know when to ask questions and what questions to ask when things don’t quite add up.
short-term vs. long-term health
Medication or surgery might reduce a certain symptom, or repair a structural or functional issue. They are the short-term solution and can be helpful and even necessary in many cases.
Examples of conditions that could benefit from short-term solutions (and where they may even be necessary):
liver or kidney failure
cancer
electrical connective issues of the heart
surgeries to repair a structural issue in the spine or other joints (although even that deserves a second opinion)
retinopathy due to Type I diabetes
On the other hand, true health is characterized by the foundations you put in place to repair and prevent those conditions.
True health gets at the why behind your symptoms and helps you do better going forward.
True health is not a temporary fix - it’s the long-term solution.
Examples of conditions that would benefit better from long-term solutions (and can even be prevented or reversed with the right foundational support):
Type II diabetes and related conditions (Metabolic Syndrome, Cardiovascular Disease, Peripheral Neuropathy, etc.)
Polycystic Ovarian Syndrome (PCOS)
adult acne
seasonal allergies
chronic pain (although medications and surgeries may also be necessary)
high blood pressure
high cholesterol
hormone imbalances
depression and anxiety (medications and mental health therapy are also important tools to consider)
heartburn and other digestive issues
What does that have to do with traditional medical care? At least in the U.S., medical doctors are highly regulated by insurance companies. These doctors do not have the freedom to spend time educating you on foundational support. They’re trained to fix your problem as efficiently as possible, or else they do not get paid. To make matters worse, holistic health and nutrition are a VERY small part of their training.
That sucks for you.
Because you go into the doctor’s office expecting to trust their expertise. You are the one who misses out. And you are the one who keeps having to go back to the doctor because they fixed one problem and created another because they never provided you with the foundations to actually be and stay healthy.
I can help you with this.
As a holistic practitioner, I am a strong advocate of integrative support for patients, meaning multiple practitioners with varying specialties, to help get the patient exactly the type of care they need.
Any practitioner who claims they have all the answers is not a practitioner I would trust.
You’re here looking for things like natural remedies for constipation, allergies, and natural remedies for anxiety symptoms. Let’s talk about how to make long-term changes to improve these symptoms.
7 ways to support your long-term health
This is not an exhaustive list, and it’s important to recognize that every body is different. If symptoms still show up after implementing these foundations, it’s a good idea to get an individualized assessment from a qualified holistic practitioner.
7 FOUNDATIONS TO SUPPORT LONG-TERM HEALTH:
Mindful Eating
The very first thing I teach most of my clients is how essential mindful eating is to their digestive health. You can be eating the most nutrient-dense, quality diet, but unless your body is able to break down and use those nutrients, it’s useless. Practicing mindful eating will help switch your nervous system into “rest and digest” mode, turning on factors like stomach acid production and digestive enzymes that are inhibited when you are stuck in “fight or flight”. Here are some mindful eating techniques I teach my clients:
Sit down to eat (not driving)
Take 5 slow, deep breaths before you take your first bite
Smell your food
No screens, no work - this is mealtime
Chew your food - if you feel the need to “wash down” your food, you’re not chewing enough
Avoid or minimize beverages with your meal
Wait 5 minutes after you finish eating to get up
Avoid smoothies as a meal
I get a lot of pushback on this one. “But my smoothies are full of healthy things!” I believe that your intention is that your smoothies are a vehicle for an abundance of nutrients in one “meal”. Based on what you learned above, understand that smoothies should not be considered a main source of nutrients, simply because they do not support digestion, and that goes without saying, can often cause blood sugar dysregulation. We commonly opt for smoothies because:
they are convenient and portable
they pack a lot of nutrients into one cup
they can be filling
they’ve been marketed as health foods for decades
I am not saying your smoothies are not healthy. I’m saying that in general, the habit of consuming smoothies works against your efforts to support foundational, long-term health. Smoothies are a quick-fix, and if you are looking to make real, foundational changes to support your health, cut out smoothies from your daily routine, and opt for whole-food meals instead. READ MORE ABOUT SMOOTHIES HERE
Support adrenal health
Adrenal glands are two small glands that rest on top of your kidneys. They regulate hydration, fluid balance, sex hormones, stress response, and circadian rhythm. Their health is impacted by diet, light exposure, and stress (including the timing and intensity of your workouts). Supporting adrenal health is a complex issue, so much so that I developed an entire online course devoted to teaching you how to support it. Some adrenal support techniques include:
prioritize workouts before lunch - the closer to wake-up time, the better
get 10 minutes of sun exposure within 2 hours of waking
turn off screens 2 hours before bedtime
finish your stress response after a stressful episode - before you decompress, flee the tiger!
focus your diet on green vegetables, quality fats, nuts, seeds, and animal proteins
create a bedtime routine and stick to it
stop snacking - eat more satiating meals
get evaluated for hidden stressors, such as pathogenic infections in the gut (candida, Small Intestinal Bacterial Overgrowth or SIBO, or parasites)
Support liver health
Similar to adrenal health, supporting liver health is complex, and often requires individualized assessment. The liver carries some heavy responsibilities in the body and is trying to deal with everything we throw at it. Be kinder to your liver. I strongly suggest looking more into this article for more information regarding liver function. But for the sake of time, here are some ways to support your liver:
ditch processed foods - prioritize whole foods whenever possible
hydrate well (see the hydrate well! section for more details)
minimize toxins - components of processed foods, excess hormones, air pollution, drinking unfiltered municipal water, medications, alcohol, eating foods from plastic containers, and recreational drugs are all common forms of toxin exposure
get your b-vitamins - dark leafy greens, grass-fed red meat, and seafood are dense sources of b-vitamins which are necessary for many liver detoxification functions.
Move your lymph
Lymph is a clear fluid that runs through lymphatic vessels throughout the body, similar to your vascular system. Lymph is necessary for removing waste from damaged cells and eradicated pathogens, and for carrying immune cells to where they are needed in the body. Lymph is supported mainly by hydration and movement, and so my recommendations for supporting lymph are simple:
get at least 15 minutes of intentional movement each day, 2-3 times per day if possible
hydrate well (see the hydrate well! section below for more details)
Hydrate well
Hydration good enough to support optimal long-term health requires more than just drinking water. It also entails minimizing dehydrating factors. Proper hydration supports healthy blood flow, lymphatic flow (see above), liver function, skin health, and detoxification function, and can even lower blood pressure. Here are a few tips for good hydration:
get enough water - for most traditionally healthy individuals without underlying conditions, the standard recommendation is 1 fluid ounce for every 2 pounds of body weight (yes, really).
avoid or minimize dehydrating factors - those include any sort of medications or recreational drugs, caffeine, processed foods, and alcohol.
electrolyte mineral supplements - supports hydration by improving the fluid balance between cells. Many of these products are loaded with ingredients I would not recommend putting into your body, but one clean product I love for supplementing electrolytes is called LMNT. Get a FREE BOX when you sign up for 7 Days to Long-Term Health
Personalized Assessment
The reality is you have an abundance of information at your fingertips these days. Here are two big reasons to stop grasping at solutions, and get individually assessed:
The solutions will not fix your problem unless you are also doing work to address (say it with me…) FOUNDATIONS. You can grasp at all the herbs, supplements, medications, workout techniques, and diets that you want, and you might get some relief. But nothing will work nearly as well as working with a qualified functional practitioner who is trained to assess and understand what your body is telling you, and what can be done to support it.
It’s difficult in this heavily mediatized world, to really know your sources. Where did they get their information from? Have you looked at the research yourself? What makes an influencer or company worth trusting? Marketing is notoriously sneaky - its entire job is to make you want something bad enough to buy it. Consider that when you’re grasping at the next hot idea.
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