Treating PCOS with Nutrition: Why Addressing Gut Health is Key
I was once diagnosed with PCOS, and so whenever I am studying it, or hear that someone I know is dealing with it, I light up! It's such an interesting topic to me, and has impacted my life on a deeply emotional level. It’s important to me that you know that I GET IT. More deeply than most, I am right there with you.
For those unfamiliar with the term, PCOS stands for Poly Cystic Ovary Syndrome. It occurs when our body, for whatever reason (more on that later), cannot fully ovulate, meaning, the egg cannot fully break through the follicle wall and ovary wall into the fallopian tube. Instead, the egg remains in the ovary wall and creates a cyst. When this happens repeatedly, the ovary becomes covered in cysts.
PCOS Symptoms
This is an exciting topic for me. (Nerd alert!)
But for real - I was once diagnosed with PCOS, and so whenever I am studying it, or hear that someone I know is dealing with it, I light up! It's such an interesting topic to me, and has impacted my life on a deeply emotional level.
It’s important to me that you know that I GET IT. More deeply than most, I am right there with you.
For those unfamiliar with the term, PCOS stands for PolyCystic Ovary Syndrome. It occurs when our body, for whatever reason (more on that later), cannot fully ovulate, meaning the egg cannot fully break through the follicle wall and ovary wall into the fallopian tube. Instead, the egg remains in the ovary wall and creates a cyst. When this happens repeatedly, the ovary becomes covered in cysts.
The really heartbreaking part is that female-bodied individuals who've been diagnosed with PCOS are often diagnosed while in the process of trying to get pregnant.
But why aren't our health care professionals looking into this when we come to them earlier on, with PCOS symptoms of irregular periods, cystic acne, blood sugar issues, weight gain or PCOS belly, and even chronic pain...
Why do they just throw 'the pill' at us instead of investigating the root cause?
Why do we have to wait until the moment we are in a super vulnerable stage (anyone who's ridden the roller coaster of trying to conceive...), when we could have addressed it sooner?!
This, to me, is truly maddening.
The most important takeaway from this post: PCOS is not an ovarian issue - it is a GUT issue. Addressing gut health will go a long way to improving PCOS symptoms.
what are PCOS symptoms?
If you have been given a PCOS diagnosis and have been advised to seek infertility treatments, know that you have other options. PCOS treatment does not involve petri dishes, hormone shots, egg extraction, etc..
If PCOS is the causal factor in your infertility, it can be addressed dietarily, without the use of expensive infertility treatments.
PCOS IS NOT AN OVARIAN CONDITION - IT IS A GUT ISSUE.
Whether or not you are trying to get pregnant, are done having kids, or don't want kids - if you are a female-bodied person, then you, or someone you know, will probably encounter PCOS symptoms at some point.
Before we really dig in, I want to briefly share my story as it relates to PCOS.
my PCOS story
I was a "late bloomer" (first red flag), did not get my first period until I was 16 or 17. They were irregular from the start and for decades after.
Add to that, I was pretty ignorant of how my body was supposed to function, due to my parents' religious beliefs and consequently a severe disconnection from my body’s needs.
(Um, side note: Can we PLEASE normalize talking to kids about their bodies?!)
Cystic acne from my teen years and many years into adulthood, I have always had excess belly and hip fat (commonly known as PCOS belly), difficulty losing weight, symptoms of low blood sugar, the works.
When I was 18 (ca. 2000) and my periods had still not regulated, I got my first gynecological exam. I was given a prescription for 'the pill' and was told that it would regulate my cycle (and it did).
I didn’t know what I didn’t know. I trusted that my doctor knew what was best. I didn’t understand until later that if that doctor had taken the time to help me find the root causes of my PCOS symptoms, I would have been spared decades of heartache and confusion.
Fast forward to 2009, my partner and I decided we wanted children, so I stopped the pill, and we began trying to conceive. It was a few months without a period that we started to get concerned.
My GYN ordered an ultrasound, and I was diagnosed with PCOS.
The GYN prescribed Clomid (my apologies to anyone who had to encounter me during this time). Clomid is a medication that stimulates an increase in hormones involved in ovulation.
When two rounds of Clomid were unsuccessful, we were left with the decision to come up with the money to pursue infertility treatment or to just keep our fingers crossed.
We left that appointment with broken hearts, as that kind of money was truly foreign to us at the time.
The short story is, we never did have children (and are now very happy with our lifestyle without children). We tried for many years before finally making a very intentional decision to NOT have children.
Being a holistic healthcare provider now has taught me a lot about my PCOS diagnosis and how to address them. And although I no longer want children of my own, I no longer have signs of PCOS symptoms!
PCOS treatment
PCOS occurs when there is an imbalance of hormones. Period.
This imbalance can be caused by a number of things: Pituitary dysfunction, adrenal dysfunction, toxic overload, liver dysfunction...
It often (not always) has very little to do with the ovaries themselves.
PCOS is the end result of other dysfunctions in the body, and symptoms of PCOS can, and often do, make it difficult for a female to get pregnant.
Here’s a brief breakdown of the female reproductive system as it relates to PCOS symptom. For those who want a more thorough explanation, read this article.
Remember that this system requires our brain (hypothalamus) to communicate with the pituitary gland, which releases hormones to stimulate egg growth, which increases estrogen production, and once the egg matures and breaks through the ovary wall, then progesterone is produced. From there, we need our liver to detoxify the excess hormones that are now circulating throughout our body (yes, these hormones need a way out!).
Because other systems in our body use similar pathways, it is easy to create bottlenecks of dysfunction.
The most obvious example as it relates to PCOS symptoms, is blood sugar regulation. You might remember from an article I wrote recently in regards to blood sugar balance, that it is not just about what you eat. It, too, requires your hypothalamus to communicate with your pituitary gland, telling it to produce hormones, that travel to your adrenal glands, telling them to produce other hormones (epinephrine and cortisol), that stimulate the pancreas to release OTHER hormones.... (you get the idea).
When we are chronically stressed (meaning, our body produces cortisol more frequently than it needs to), or we overly consume sugar, processed foods, or medications, we create dysfunction in other systems of our body.
THE GOOD NEWS IS…
Unless your body has an underlying dysfunction within your individual chemical makeup, all of these things can be addressed using dietary and lifestyle changes.
And for those of you who have been told PCOS is the cause of your infertility, knowing this is life-changing.
Effective treatment of PCOS symptoms starts by looking at the root cause. Here’s what individualized PCOS treatment means for you:
reduce PCOS belly, or weight loss in the belly/hips
regulate menstrual cycles
improve ovulation cycle
improve insulin sensitivity
prevent Type II Diabetes
improve skin clarity
Individualized assessments and a customized care plan based on your body’s unique health needs are essential to getting relief from your PCOS symptoms. Anything else is just throwing spaghetti at the wall, and aren’t you tired of doing this?
That being said, there are ways to effectively support common PCOS symptoms with more foundational recommendations.
how to get rid of PCOS
Eat whole foods. Ditch anything that strays from its whole form in any way, as much as possible. Processed foods, and especially refined carbohydrates, lead to inflammatory conditions such as leaky gut, in addition to promoting insulin resistance.
Stop counting calories. You are not doing your body any favors by restricting how many calories are consumed. This is a temptation for many female-bodied individuals, especially because excess weight is often harder to shed with PCOS. The quality of food you consume carries more value than the amount of calories, in regards to hormone balance.
Regulate your blood sugar (here is a great article on how to do that). For many, it involves eating more quality fats & proteins each meal, increasing (whole) fiber, and decreasing the amount of starchy foods, grains, and sugars/sweeteners (yes, even 'low calorie'). Not only will this help your PCOS symptoms, you'll also get less "hangry" symptoms (your friends & family will thank you!)
Stop snacking. Eating more quality fats/proteins and fiber each meal will likely help you feel more satiated (satisfied) and not want to snack anyways. However, a conscious effort to not snack will help improve insulin sensitivity, which will support your adrenal glands and liver function.
supplements to improve PCOS symptoms
**Always consult with a trusted health care practitioner before adding any supplements to your regimen. Additionally, taking supplements without addressing foundational factors (discussed above) is a waste of your money. Click here to read my full Medical Disclaimer.
Myo-Inositol Plus (Bioclinic Naturals)- improves insulin response, and can help lower excess estrogens & testosterone.
HPA Adapt (Integrative Therapeutics)- supports the cohesion of the Hypothalamus, Pituitary, & Adrenal (HPA) axis
Calcium D-Glucarate (Integrative Therapeutics)- Supports the specific detox pathway, called glucuronidation, in the liver needed to deactivate and remove excess hormones, like estrogen and testosterone.
BroccoProtect (Designs for Health)- supports Phase II detox pathways in the liver. Females with PCOS often have sluggish Phase II detox pathways, and BroccoProtect helps to support these pathways to ensure the deactivation and removal of excess hormones.
Megaspore Probiotics (Microbiome Labs)- Introducing a good quality probiotic to support the elimination of excess hormones after they've been neutralized by the liver, is essential to making sure they don't get reabsorbed into your body. Elimination is key!
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Share your thoughts on PCOS in the comments below, and help another PCOS warrior feel less alone.
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Heartburn medications for Heartburn Relief and the Health Effects of Long-Term Use
Are you the person who always has a stash of TUMS in your purse?
Most medications are designed to be used on a temporary basis, not long-term. But how many people do you know that take antacids at most meals for heartburn relief?
If you take any type of heartburn relief medication, prescription or non, you are causing long-term damage to your digestive health and opening yourself up to viral gut infections, food sensitivities, and nutrient deficiencies.
Is It Safe to Use Antacids for Heartburn Relief?
Are you the person who always has a stash of TUMS in your purse?
Most medications are designed to be used on a temporary basis, not long-term. But how many people do you know that take antacids at most meals for heartburn relief?
If you take any type of heartburn relief medication, prescription or non, you are causing long-term damage to your digestive health and opening yourself up to viral gut infections, food sensitivities, and nutrient deficiencies.
It’s true we do need resources for symptom relief when they arise. But the more important question we (and our doctors) are not asking is, why do you have heartburn in the first place?
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, you’ll learn:
the role of stomach acid
what causes heartburn (spoiler alert - it’s not typically caused by too much stomach acid)
three main types of heartburn relief medications
how to improve digestion long-term, without medications
what is stomach acid?
Stomach acid, known as hydrochloric acid, or HCl, is produced by cells that line the stomach, called parietal cells. It’s necessary to disinfect food and triggers the cascade of hormones and enzymes needed to further break down fats, proteins, and carbohydrates.
Additionally, HCl is needed to lower the pH (increase acidity) of the food you’ve eaten in order to trigger the next phase of digestion.
Think of it like the air conditioner in your home. You “set” a certain temperature that you want to maintain, and your thermostat monitors the temperature constantly and activates or deactivates the air conditioning as needed to maintain that temperature.
Digestion works similarly. In this case, the “thermostat” is monitoring pH levels of food in the stomach, and is “set” to somewhere in the range of 1.5-2.0. When the pH reaches 1.5, this triggers the opening of the pyloric sphincter, which allows food to pass through into the small intestine.
how stomach acid is produced
We’re about to get real nerdy.
The parietal cells in the lining of your stomach all have receptors for histamine, gastrin, and acetylcholine.
For the sake of this post, you do not need to understand what each of those is or does. Just know that when one or more of those factors interacts with its receptor on a parietal cell, this is what activates the process of stomach acid production.
Here’s how that works:
Hydrogen (which has a positive charge, and is therefore, a proton) enters the parietal cell by way of carbonic acid, which is what you get when water and carbon dioxide molecules combine.
Separately, bicarbonate within the parietal cells, is also being traded for chloride from surrounding blood vessels. The chloride is then transferred to the stomach.
When parietal cells are activated by way of histamine, gastrin, or acetylcholine receptor activation, this triggers an enzyme called ATPase to provide enough energy to pump hydrogen into the stomach, in exchange for potassium (potassium enters the cell, hydrogen leaves the cell), known as a proton pump.
When the hydrogen, now in the stomach, combines with the chloride, we get hydrochloric acid or HCl. This is stomach acid. (here is a really great video of how it is formed)
what causes heartburn?
While it can be true that one can produce too much stomach acid, one common cause of heartburn is actually not enough stomach acid, or HCl.
Taking heartburn medications and antacids when you actually don’t produce enough stomach acid can be harmful to your health, leave you susceptible to pathogenic infections like parasites, helicobacter pylori, candida overgrowth, and bacteria.
Additionally, taking heartburn medications regularly can lead to poor breakdown of foods, causing digestive symptoms like foul-smelling gas, bloating, constipation, and indigestion.
HOW LOW LEVELS OF STOMACH ACID CAUSE HEARTBURN
Refer back to the thermostat analogy I used earlier, and remember that food will stay in your stomach until it reaches a certain “set” acidity level of 1.5-2.0. Once that acidity level is reached, the pyloric sphincter relaxes and opens, allowing food to pass through into the small intestine.
If you don’t produce enough stomach acid to reach that “set” acidity level in a timely manner, but you do produce some stomach acid, imagine how that still-very-acidic food sits in your stomach, not going anywhere.
This not only causes damage to the lining of your stomach tissue by eroding the protective mucosal tissue, but also creates an environment for pressure to build, especially as you continue eating.
Eventually, the pressure builds enough that the still-very-acidic food begins to regurgitate back into your esophagus (the tube that connects your mouth to your stomach).
This is heartburn.
While there is a place for heartburn medications in symptom relief, especially when peptic ulcers are present, taking heartburn medications and antacids long-term can actually make your digestive symptoms worse, and lead to other, more serious conditions.
The best option is to find and address the root causes of your heartburn symptoms, not just mask them. Later in the post, I’ll walk you through ways to improve your digestive health so you can ditch heartburn medications for good.
other health effects of low stomach acid production
prevents bile production from the liver, needed to break down fats and eliminate toxins
increases risk of pathogenic infection [2], such as h. pylori, candida overgrowth, parasites, and bacteria
increases risk of food sensitivities
increases inflammation by way of tissue damage within the stomach and intestines
increases fight or flight activation, due to tissue damage and unaddressed pathogenic infections
prevents conversion of pepsinogen to pepsin, the enzyme needed to break down proteins
vitamin B12 deficiency - HCl is required to stimulate the production and release of intrinsic factor, which is essential to the absorption of vitamin B12
other vitamin and mineral deficiencies - HCl is needed to properly digest food and absorb nutrients
foul-smelling gas - incomplete breakdown of proteins leads to fermentation, and consequently, foul-smelling gas
constipation
bloating
heartburn, GERD, ulcers, or indigestion symptoms
3 main types of heartburn medications
Proton Pump Inhibitor (PPI): Looking back to the diagram of how HCl is produced, you might recall the Proton Pump, which pumps hydrogen from the parietal cell into the stomach, where it combines with chloride to make stomach acid. PPIs are designed to stop the action of ATPase, the enzyme that powers the Proton Pump, thereby reducing the amount of HCl produced [1]. The less hydrogen we have in the stomach, the less HCl is formed.
Common names for PPIs include Omeprazole (Prilosec), Lansoprazole (Prevacid), Esomeprazole (Nexium), etc..
H2 Antagonist: Looking back at the same diagram, recall the Histamine receptors that trigger the production of ATPase when activated. These receptors are known as H2 Receptors, and therefore, H2 Antagonists block the receptor for histamine, preventing the activation of ATPase.
Common names for H2 Antagonists include Cimetidine (Tagamet), Famotidine (Pepcid), and Nizatidine (Axid).
H2 Antagonists, or H2 Blockers, are primarily used for relief from peptic ulcers.
Antacid (calcium carbonate): Calcium carbonate provides heartburn relief in two ways [3]:
Once in the stomach, the bond between calcium and carbonate is broken, and the carbonate binds to the free hydrogen, neutralizing it.
The influx of free calcium can stimulate peristalsis, or the mechanical movement of the stomach that works to push food into the small intestine.
Common product names include Tums, AlkaSeltzer, and Rolaids.
3 ways to improve digestion that you can start today
If you think these actions are too small to make an impact, think again. These three action steps are fundamental to long-term digestive health, and are often the first things I recommend to my private coaching clients.
Practicing these steps without also working to find and address root-causes to your digestive symptoms, isn’t going to get you very far. In many cases, we need to dig deeper, and that looks different for every individual.
If you want help figuring out what’s at the root of your heartburn and other digestive symptoms and want to ditch the heartburn medications for good, we need to chat. Click here to book some time on my schedule for a free consultation.
CHEW YOUR FOOD: Think this is too simple to be true? Chewing adequately supports the activation of your rest and digest nervous system response, and activates important salivary enzymes to begin breaking down food. There is no magic number - chew until your food becomes a smoothie-like consistency.
AVOID/MINIMIZE BEVERAGES WITH MEALS: Fluids, especially non-caloric fluids, dilute stomach acid, and prevent or slow the movement of your food through your digestive tract. If you feel the need to “wash down” your food, you may not be chewing enough.
EAT WITHOUT DISTRACTIONS: One of the most important steps needed for good digestion, is the activation of your parasympathetic nervous system, known as rest and digest. Eating while working, driving, doom scrolling, or multi-tasking, even if it doesn’t feel like you’re highly stressed, actually keeps your body in fight or flight, which inhibits digestion.
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BLOG REFERENCES
Shin, J. M., & Sachs, G. (2008, December). Pharmacology of Proton Pump Inhibitors. Current gastroenterology reports. https://pmc.ncbi.nlm.nih.gov/articles/PMC2855237/
Yibirin, M., De Oliveira, D., Valera, R., Plitt, A. E., & Lutgen, S. (2021, January 18). Adverse effects associated with proton pump inhibitor use. Cureus. https://pmc.ncbi.nlm.nih.gov/articles/PMC7887997/
Fritz, K. (2023, August 5). Calcium carbonate. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK562303/
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?
Share your thoughts and questions in the comments below!
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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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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.
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NUTRITION SERVICES
ADDITIONAL RESOURCES
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
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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