Ep: 31: You’ve Got IBD. Will Your Kids Get It Too?

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You’ve got IBD. Will your kids get it too? We know that there’s a hereditary and a genetic link for IBD. Does that mean that your kids are destined to get the dreaded and often complicated Crohn’s or colitis too?

As moms, we all worry about what our IBD will mean for our kids. And these worries might even cause you to get stressed, anxious, or even have a freak out moment every time your kiddos get a stomach bug. Is that Crohn’s creeping up? Maybe it’s not just a virus… maybe it’s colitis. I’ve definitely had those moments as a mom with IBD.

Scary, consuming stuff!

After experiencing way too much mom guilt about the possibility of putting this “curse” on my kids, and my clients telling me they’ve had similar freak outs, I decided it was time to stop my negative future casting and actually learn the truth.

So, what’s the deal with our kids and IBD? Are they destined to get it? That’s what we’re going to find out together on this week’s podcast.

We’re talking about:

• The flaw in the 20^th century discovery of “biological determination and the problem it causes for IBDer’s
• What Epigenetics has to do with the development and the progression of IBD.
• Why mud pies, gardens, and something called “Earthing” really are the best way to diversify your kid’s microbiome
• The 4 specific, non-genetic factors that will have a strong influence over your child’s gut health and overall well-being

And so much more!

After the episode, I hope you’ll leave behind the stress and anxiety we often feel about our kid’s future and instead feel hope and positivity, when it comes to your kid’s gut health and overall health as well.  

Episode at a Glance:

• [02:08] Is Crohn’s and colitis hereditary? I’ll give you the latest data.
• [07:03] The flaw in the 20th century discovery of “biological determination” and the problem it caused for those of us with IBD.
• [10:45] What’s even more important than genetics when it comes to our kid’s risk of IBD.
• [11:20] What is the Exposome and how can it positively change our health trajectory.
• [13:04] What Epigenetics has to do with the development and the progression of IBD.
• [21:45] The 4 specific, non-genetic factors that will have a strong influence over your child’s gut health and overall well-being
• [26:02] Why mud pies, gardens, and something called “Earthing” really are the best way to diversify your kid’s microbiome
• [27:25] The impact of sleep deprivation on your kid’s gut health
• [33:25] The 3 best stress resilience tools to introduce your kids to at a young age (and they are capital “F” Fun too)
• [39:24] The best way to take your IBD healing journey to the next level.

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Mentioned in This Episode:

The Gut Love Community

The Cheeky Podcast Episode 8: The IBD Sleep Connection

Additional Resources from the Episode:

The Big Life Journal

Insight Timer Meditation App with Stories for Kids

Dr. Andrew Weil Teaches the 4-7-8 Breath

Inflammatory Bowel Disease: Genetics, Epigenetics, and Pathogenesis

What is Epigenetics?

Inflammatory Bowel Disease Prevalence in the United States

Breastfeeding and Genetic Factors in the Etiology of Inflammatory Bowel Disease in Children

Why Your Genes Aren’t Your Destiny

Exposome and Exposomics

The Importance of Sleep for Kids

Sleep Dysfunction and Gastrointestinal Disease

How Stress Affects Toddlers and Their Digestion

Eight Ways to Help Your Child Get a Good Night’s Sleep

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

[00:51] Hey dear listener, how are doing you today? We’ve got so much to get to on the podcast. So many juicy nuggets I know you’re going to love, so let’s dive in.

First off, I have to say that the thing that I love most about my health and nutrition consulting practice is that about 95% of my clients are moms. I set up my practice that way on purpose. I’m a mom of three and everything I do in my life is from the lens of a mom. My family life, my friendships, my work, how I handle my disease … No matter what I do, where I go, all of my thoughts, they come from the bent of being a mom, first and foremost. Can you relate to that?

So, when I set up my practice, I knew I wanted to help moms. And since mostly I work with moms who have IBD, one of the biggest questions I get asked from those moms is will my child get Crohn’s or colitis?

GIVE IT TO ME STRAIGHT. WHAT ARE THE NUMBERS?

Of course, we know I don’t have a crystal ball and I can’t see into the future, so I don’t have the definitive answer to that question. But what I do know about Crohn’s and colitis is that they both have a hereditary and genetic link. About 15% of people who have Crohn’s also have a family member who also has Crohn’s. And when scientists look at twin studies, they see that when one twin has Crohn’s, 50% of identical twins will also have Crohn’s. Interestingly, with fraternal (non-identical) twins that number goes down to less than 10%. With ulcerative colitis, somewhere between 10 to 25% of people with UC have a relative who also has colitis. Twin studies for colitis show that 16% of identical twins also have a twin with colitis. With fraternal twins that number goes down to 4%.  

So, when it comes to inheritability, the research is clear. There is a familial link. There is a possibility that our children will develop Crohn’s or colitis. But what my clients are really asking when they ask this question is, does this have to happen? Is it inevitable? Does everything I go through, the abdominal pain, the multiple trips the bathroom, the embarrassment, the challenges of everyday life with a chronic illness, everything we go through on a daily basis, does that have to be my child’s reality?

I know when I was thinking about having children, and in fact I gave it a ton of thought, because I even resorted to fertility treatments to conceive my first child. I know that my doctor said that the risk of my children getting Crohn’s or colitis wasn’t worth me not having children. Your doctor probably told you something similar. Yes, there is a hereditary link, but it’s not strong enough to not have children. But we can’t ignore that there is a risk factor here. The research is clear on that. There is a possibility of you passing Crohn’s or colitis to your child. So, the question that I keep getting over an over from mom clients, will my child end up getting diagnosed with Crohn’s or colitis is very understandable and very valid.

I DON’T KNOW, ISN’T A GOOD RESPONSE.

Beyond the statistics I just shared with you, I didn’t really know the answer to this question, but I really wanted to figure it out. I was getting it so often that I felt like I don’t know wasn’t an OK response. And if you listen to this podcast regularly, you know I’m a research gal, and I knew there had to be research and enlightened wisdom out there tackling this very topic. I knew that I could at least I could do some digging and have more information to give you.

So that’s what I set out to do. And this episode of The Cheeky Podcast is the culmination of all of my research pertaining to your kids and IBD. Are they destined to get it, or are there things we can do to lower our kids’ risk?

[05:26] The first thing I found out about IBD that I thought was really interesting is that the prevalence of IBD is growing throughout the world. According to the CDC, in 1999 .09% of Americans and that’s about 2 million, were diagnosed with IBD. By 2015, the percentage of adults with IBD was 1.3%, that’s about 3 million Americans. In Europe, the prevalence of IBD is anywhere from .5 to 1% of its population, a number that’s gone up in recent years as well. It used to be that cases of Crohn’s and colitis were found mostly in the developed world—countries who were highly industrial, with modern agriculture. Now, IBD is growing in the developing world as well. It doesn’t matter where you live, the prevalence of IBD is not declining, it is increasing.  

And it seems that many people who I meet with Crohn’s and colitis also know a relative who has IBD too. Personally, I have a third and fourth cousin with Crohn’s. Although my kids, and two of my brothers and my dad have never been diagnosed with IBD, they all have some sort of G.I. issue, whether it’s gluten sensitivity or dairy intolerance, or some form of IBS.

20^TH CENTURY MEDICAL WISDOM PAVES A CHALLENGING PATH FORWARD.

Now, the really cool thing in my opinion about the 20^th century is that it meant an explosion of medical and scientific exploration. The 20^th century found genetics and DNA research at the forefront of discovering the causes of many diseases.  Scientists discovered the helix structure of DNA and the complete sequence of the human genome. While this research and these findings were extraordinary, they also left medical practitioners and scientists with the belief in biological determination—the thought that we are controlled by our genes, period.

BUT THAT WAS ONLY ONE PIECE OF THE PUZZLE.

What scientist didn’t realize at the time, is that genetic factors are only one piece of the puzzle. I want to say that one more time for you mama, if you are out there worried and stressed every day that your child is going to develop inflammatory bowel disease. Genetic factors are only one piece of the puzzle. We know this now. And this is the information that can help us sleep better at night. Help us stress less about our children developing Crohn’s or colitis.

Today, we look at other factors besides genes to determine our risk for disease. We look at the microbes or the bacteria throughout our body, and we look how genes and the microbiome interact with our environment around us. We know that it isn’t just genes that control whether we get Crohn’s or colitis. There’s many other factors that come into play as well and some of these factors we have control over.

SO, WHAT ARE THOSE NON-GENETIC FACTORS?

Scientist have discovered several non-genetic risk factors for developing IBD. Factors that include environmental and lifestyle choices. Factors like smoking and the use of oral contraceptives, factors like the health of your diet and the overuse of nonsteroidal anti-inflammatory drugs or NSAIDS.

When it comes to diet, and you know I’m super passionate about the power of a healthy diet, a Japanese study found an increase in ulcerative colitis in people who consumed a Western diet. And we all know what that term western diet means. We’re talking about a diet high in processed food, chemicals, lots of canned, packaged, and processed foods, fast food, etc.… another study found an increased risk in developing IBD with the consumption of sucrose, animal fat, high cholesterol, and soft drinks. Sounds like a Western diet to me!   

So, genes are not the only factor at play. There is more going on and that more going on, we have some control over. As a mom who has IBD, we have some control over these additional factors and that helps me breathe a sigh of relief.

THE SURPRISING FACT ABOUT HOW MUCH OUR GENES ACTUALLY CONTROL OUR RISK OF DISEASE.

More modern, 21^st-century research shows that our genes account for only about 10% of human disease. And those extra factors that I just mentioned, factors like lifestyle and environment have led scientists to begin new research in fascinating fields of medicine. This is where, in my IBD and kids research, I really began to geek out and I hope this fascinates you as much as it does me.

2 SCIENTIFIC THEORIES THAT MIGHT JUST CHANGE YOUR KID’S LIFE.

[11:10] Have you heard about the study of Epigenetic’s? How about the concept of the Exposome?  This is where our thoughts about our children’s determined disease truly goes out the window. In 2005, a doctor named Dr. Christopher Wilde coined the concept of the Exposome as the primary reason for health as well as the primary reason for disease.  The Exposome is the total of all non-genetic exposures that impact health, and this exposure starts at conception. Cool, right? It includes everything we eat, drink, our air, or social interactions, our lifestyle, even the health of our parents at conception. If genetics play only 10% of the role in human disease, this is the other 90%. And this is the part that we have control over when it comes to raising healthy kids.

Besides the Exposome, I also mentioned the concept of Epigenetics. According to the CDC, Epigenetics is the study of how our behaviors and environment can cause changes that affect the way genes work. These changes don’t affect our DNA sequencing, but it’s more like the changes in how your body reads that information. I just have to say wow, mind blown. Our behaviors and the environment around us can actually change how our body reads our DNA. And when it comes to IBD, the thought here when we take this idea of Epigenetics a step further because it appears that it can mediate factors between our environment and our genome particularly what our IBD genes are saying. Epigenetics says we can affect the development and the progression of IBD.

Can our kids benefit from these new ideas about the Exosome and Epigenetics? You bet they can.

HOW YOU CAN RAISE A HEALTHY KID, NO MATTER WHAT LIFE THROWS AT THEM.

[14:01] Even though your child, because they are your child, has a hereditary linked to inflammatory bowel disease, how can we help to positively impact their health? And that’s the way that I think of it. I don’t think about it in terms of how can I prevent my child from having Crohn’s or colitis? I think of it more in terms of how can I help my child be as healthy as humanly possible? Because it isn’t just about protecting them from Crohn’s or colitis. It’s about raising a healthy child. The healthiest child that they can be. How can we as parents do that knowing that their genes are actually only 10% of the picture?

Environmental factors in that 90% include things like a healthy diet, physical activity, the products you bring into your home, the lifestyle choices that you and your child child make regarding not smoking, the chemicals in your food, getting as healthy as you possibly can before you even have children—and dad too because his health matters as well. Children born vaginally get a built-in dose of bacterial benefit by passing through the birth canal, children who bond with their parents and their siblings are healthier, children with healthy social interactions, children who are psychologically well-adjusted, children who have lower stress levels, higher levels of education, and children who get quality sleep are all healthier for it.

We know that breast-feeding also matters. We know that human breast milk contains substances that may influence the growth and development as well as the function of the gastrointestinal tract. There is a difference in colonic flora (those healthy gut bugs) between breast-fed and bottle-fed babies. Several studies also show breast-feeding to be a protective factor in developing inflammatory bowel disease.  

I absolutely love how Dr. Chris Kresser, if you’re familiar with him, he is a functional medicine expert, talks about this topic of genetics, Epigenetics, and the Exposome and how they come together. He has a great analogy to help us understand this. He says that genes are like a script, a script for a film or a theater performance. Your genes are the words and what’s on the page. The Exposome and the epigenome are the performance which changes depending on who’s in the cast, who is directing, who is producing… So good, right? It just helps the complicated concept make more sense.

Or more simply put, as Dr. Francis Collins, the Director of the National Institutes of Health says, “genes load the gun, but environment pulls the trigger.”

And that’s what these positivity factors I mentioned are about. They are the environmental mitigating factors that can jump in and change the genes at any given moment.

WHAT IF I CAN’T BREASTFEED OR BREASTFEEDING IS CUT SHORT?

And what I really love about this list of factors that I just dished out is that there’s so many of them. You may not be able to do all of these. They may not fit for your health or your lifestyle, but there are so many that we can choose from. It’s not about perfection here, it’s about doing the best we can as moms.

Let’s take breast-feeding for example. Already having IBD, breast-feeding may be challenging for you. Breast-feeding was definitely a challenge for me. With my first two children I was not in a good place with my Crohn’s disease. I was able to nurse both of them, but not nearly as long as I wanted to. With my first child, I had to have bowel surgery four months after he was born and had to stop breast-feeding. With my second child, I wasn’t able to produce enough milk to sustain breast-feeding while I was going through a flare after giving birth to him.

So, for me, breast-feeding didn’t go as I would have liked it too, but that doesn’t mean I wasn’t able to do other things for my kids. This is a list of positive things you can do for your kids to improve their overall health, it isn’t about shaming you or making you feel guilty for the things you didn’t do. It’s about giving you tools so that you can complete as many as possible. As many as work for you without feeling guilty because there’s something you didn’t do.

THROW AWAY YOUR MOM GUILT!

So, throw away that mom guilt my friend. We are focusing on what we can do today, not what we can’t or what we didn’t already do.

I know, I just basically threw up a ton of information on you today. It’s a lot, and it can be overwhelming. What do you do with all of this? How can you actually put this information into practice in your own life? What can you specifically do today mama?

I’m so glad you asked because I have you specifically covered. I’m going to tell you right now where to start with your kids. If you want to, not only try to help with their best chance at not getting Crohn’s and colitis, but if you’re like me and you just want to help them to be overall healthy, as healthy as they can possibly be whether they develop IBD or not, what do you do? Where is your starting place?

LET’S BRING IT HOME, MAMA. WHAT CAN YOU DO?

I’m going to propose 4 areas, 4 areas that are most important, not just to decrease your kid’s risk of getting IBD, but to also increase their overall health. And that’s how I’d love for you to look at this opportunity too.

Sure, you might end up being the reason that your child is gluten sensitive or dairy sensitive, but that doesn’t mean they have to get IBD. And whether they do or not, your goal can still be to raise them as healthy as they possibly can be, in all areas of their life. Like I always say when my kids complain about a consequence or doing a chore they deem unfair: I don’t care about fair, my job is to raise you as a fully functioning, independent, productive member of society. And to me, that fully functioning part doesn’t just include academics. It includes health– healthy mind, healthy body, healthy soul.

[21:45] Using these 4 factors that stem from the Exosome and Epigenetic ideas we talked about today, these 90% non-genetic factors that influence our well-being, can ensure that you raise healthy kids, no matter what life throws at them.

THE ROLE OF DIET IN CREATING A WHOLE, HEALTHY CHILD.

Factor #1- Diet

Always first in for most, and especially for moms with IBD. We must teach our kids the importance of finding the best diet for their body type. And that diet may be different for all your kids, but at the heart of it, it should include whole foods in their natural state. Whole fruits, whole vegetables, unprocessed food that doesn’t come in a can, a box, or a package.

Strive for 80% of your kid’s diet that comes from a healthy food, a healthy microbiome, healthy immune system, and low inflammation in the body approach. When it comes to diet, the biggest disruptors to our gut and overall health are sugar and high levels of carbohydrates. Limit the starches and the processed sugar and you will ensure a healthy child.

DOES IT HAVE TO BE EXERCISE, OR IS ANY MOVEMENT OK?

Factor #2- Movement

And just like diet, this works best if it’s tailored to the child’s best interests. Notice I didn’t say exercise and that is purposeful. Some kids are born athletes and they love organized sports, teams, clubs, competitions. Other kids prefer less organized movement, running outside, playing with friends, biking, hiking, or walking. Some kids like weightlifting or yoga. There is no one movement that’s better in my opinion. Just get them off their devices and moving.

And remember their interests might change over time. Be as supportive as you can of that change. I remember my middle son loving soccer from the time he was three years old. He grew into an incredible soccer player and flourished there. By high school, he was the captain of his soccer team. But in his senior year, without much warning, he gave it up. He had gotten burnt out. Soccer had been his life for so long and that Division I college soccer dream that had been his life, disappeared. I admit, it still makes me a little sad because I had this trajectory in my mind for him, but that wasn’t his dream anymore and so I supported him as he moved into other movement passions that fed his soul.

[25:01] No matter what they do, and especially when your kids are young, there’s nothing better than getting them outside in nature, with fresh air. It nourishes a child’s spirit. I always encourage my kids to practice something called earthing. It’s where you take off your shoes and socks and walk around outside connecting with the natural ground and the Earth’s energy. It’s very powerful energetically, but it’s also a great way to get organisms that are in the soil of the grass into your body. Dirt has wonderful bacterial properties that diversify the microbiome, it’s so, so, so important for those of us with IBD to help our kids diversify their microbiome. Mud pies, encouraging them to grow a garden and get their hands dirty in the soil, and earthing. Great for overall health.  

THE SLEEP FACTOR: THERE’S ACTUALLY LOTS GOING ON WHILE WE SHUT DOWN FOR THE NIGHT.

Factor #3- Sleep

Adequate sleep is a huge factor for overall health. There’s so much going on when we sleep. It’s not a shut down for our body and our organs. It’s a necessary time for a body to repair and reset. If kids don’t have enough sleep, they can’t repair and reset.

We know that kids who get enough sleep have improved attention, behavior, learning, memory, increased mental and physical health, decreased blood pressure, less obesity, anxiety and depression. We also know that sleep deprivation leads to an increase in microscopic inflammation of the bowel and overtime this can lead to more serious gastrointestinal challenges.

According to Johns Hopkins sleep specialists, infants less than one year need 12 to 16 hours of sleep a night, 1 to 2-year-olds need 11 to 14 hours, 3 to 5-year-olds need 10 to 13 hours, 6 to 12-year-olds need 9 to 12 hours, and 13 to 18-year-old need 8 to 10 hours of sleep at night.

How are your kids doing with their sleep? Are they getting enough?  

Back in episode 8 of the podcast, we talked all about sleep hygiene. If getting enough sleep is an issue for you or for your kids, you might find it helpful to go back and listen to that episode. I’ll leave a link for it in the show notes. I‘ll also link to a great article in the show notes from the Stanford Children’s Health Center where they recommend eight ways to help your child sleep better. This is a really great article if you’re finding it challenging to stick to a bedtime routine or your child or if they are having any sleep difficulties. I found this article helpful and I hope you will too.

IT’S NOT ABOUT STRESS BUSTING, IT’S ABOUT STRESS RESILIENCY.

Factor #4- Stress Management

Of course, we all want our kids to have less stress, from the emotional to the physical effects of stress. But stress, as it turns out, actually has a specific impact on the digestive system.

When we are stressed, our body prioritizes getting rid of the stress over proper digestion. Stomach and intestinal activity is reduced and the body decreases blood flow to our gut to give more blood flow to our stress hormones. Peristalsis, the moving of food along the G.I. tract, is stalled. That’s why when a child is stressed, it’s not uncommon for them to have digestive troubles. It creates the perfect storm for G.I. challenges. Stomach aches, constipation, even diarrhea is common. Chronic stress creates a chronic strain on the G.I. tract and the chronic strain on the G.I. tract causes dysbiosis and inflammation in the gut—the perfect breeding ground for a G.I. disorder.

[31:22] So, what can we do? What can we do to help not reduce stress because sometimes that’s an impossibility, but we want to do is help our kids learn how to manage the stress in their life? The #1 thing we can do goes back to diet. Eating food that’s fresh and whole gives our body the right nutrients to keep our digestive tract strong and healthy. Another thing we can do as parents to help our kids manage stress at the emotional level is to help them build emotional resilience. This is a huge health factor for our kids. Helping them to combat stress with resilience as a child helps them be set up for lifelong success when stress hits in adulthood.

Children who have an opportunity to vent frustration in a healthy way, end up dealing with life stressors better. Children who exercise or move on a regular basis release more endorphins in the brain. Endorphins have a tranquilizing effect and increased feelings of pleasure. This equals less stressful feelings for our kiddos. See how all of these factors are inter-related. The diet we talked about and the movement or exercise we talked about as being factors come back into play when we talk about helping our children manage stress. It’s all a part of the circle of health.

When talking about helping our children to manage the stress in their lives, there’s three tools that I love using with kids the most. The first tool is a book called The Big Life Journal. I’ve mentioned this before in the Gut Love Community so it might sound familiar to you. The Big Life Journal is a fabulous addition to your kid’s book collection. It takes them through imaginary exercises to help build their strength and character.

Another stress tool I love for kids is Insight Timer. Insight Timer is an app with the most wonderful visualizations and meditations for kids. These fun and engaging story sessions are wonderful at calming for kids when they are anxious. They also help kids with sleep troubles to sleep at night. Lastly, and probably my most favorite stress buster tool for kids is the 4-7-8 breath. You’ve probably heard me talk about this technique before because it’s great for IBDer’s too. Ask your child to breathing through the nose for 4 seconds, hold their breath for 7 seconds, and then breathe out through their mouth for 8 seconds. They can repeat this as many times as they need to help them feel centered, grounded, and help them calm down in difficult situations.

These three tools are all about teaching your child to be mindful and about the mind body connection. They are some of the best tools around to raise resilient, strong, and thoughtful kids. I’ll provide links for all of these resources in the show notes.

So, there you have the 4 factors that can help you create healthy kids: mind, body, and spirit.

THE MOM-SIZED RECAP IF YOU ONLY HAVE 5 MINUTES.

We started out this episode talking about the genetic and hereditary link between you, your IBD and your child. And yes, the hereditary link is real. When you have IBD, there is a risk that your child may develop Crohn’s or colitis too. But it isn’t a foregone conclusion. There’s so much that we can do as parents to raise healthy children. Remember genetics only plays a 10% role. To look at the complete picture, we must look at environmental and lifestyle factors as well.

As moms, there’s so much we can do to raise kids who put their health first, so that no matter what life throws at them, IBD or any other challenge (physical or emotional), they have the skills and the tools they need to overcome. In my mind, that’s the best thing we can do for our kids.

From teaching our kids to eat healthy, to showing them the power of movement, exercise and being outside in nature, to encouraging them to have healthy sleep habits and finding ways to manage challenges with stress, there’s a lot we can do to raise kids who are not only healthy in childhood, but healthy throughout life. Even if they do step away from it a bit in the teen years, take it from me, it’s in there.

Thanks so much for sharing this time with me today. I hope this topic was helpful for you to hear about today. If it’s something that you’ve been wondering about like I know so many of my clients have, I hope it answered at least some questions you have about how to raise healthy kids when you’re a mom with IBD.

If this information fascinates you like it does me and you want to know more, you’ll definitely want to check out the show notes for this episode. There are several links to scholarly articles and research studies so you can learn more. And if your IBD has really become a challenge in your life, if you’re finding it difficult to be the mom you know that you deserve to be, I want you to get in touch. There’s so much we can do when we work together to help you find IBD remission. Email me at hello@karynhaley.com Let’s get you started on a path to recovery. I can’t wait to hear from you.

Until we meet again and wishing you a cheeky and healthy IBD healing journey.

Chat soon!

[38:46] Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

These statements have not been evaluated by the Food and Drug Administration.
This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.

Ep 30: You’re Doing Everything Right — How Come Your IBD Isn’t Getting Better?

Podcast: Play in new window | Download

You’re eating right, you found a diet that works best to help manage your Crohn’s and colitis, you take gut healing supplements and medications when you need them.

You’ve even found the best mindfulness practices to help reduce your stress and anxiety around your illness.

You’re doing everything right.

Why aren’t you feeling better? Today on the podcast, we discuss the three hidden conditions that may be holding you back from full IBD remission.

We’re talking about:

• What is Small Intestinal Bacterial Overgrowth (SIBO) and why don’t you know you have it?
• The connection between Candida and anxiety
• 4 reasons why your IBD might be creating a dysfunctional thyroid
• The hidden problem with traditional thyroid testing

And so much more!

After the episode, you’ll have the knowledge you need to take to your doctor to get proper testing and treatment for these hidden conditions that might just be keeping you from reaching full IBD remission.

Episode at a Glance:

• [04:40] What is SIBO and why don’t you know you have it?
• [07:24] The gold standard in SIBO testing.
• [13:35] What you should do if you suspect you are suffering with SIBO.
• [17:12] Who’s at the greatest risk of developing Candida.
• [19:13] The connection between candida and anxiety.
• [20:30] The gold standard in Candida testing.
• [22:48] You have Candida, now what?
• [25:49] Why you shouldn’t get rid of all sugar if you have Candida.
• [28:15] 4 reasons why your IBD might be creating a dysfunctional thyroid.
• [32:45] The hidden problem with traditional thyroid testing.
• [37:00] Supplements that help your thyroid function better.
• [42:45] The best way to take your IBD healing journey to the next level.

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Mentioned in This Episode:

The Gut Love Community

Additional Resources from the Episode:

What is SIBO?

Overcome Candida

The Gluten-Thyroid Connection

Your Functional Medicine Guide to Underlying Thyroid Dysfunctions and How to Heal

Monash University FODMAPS

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

[00:52] You’re eating right, you found a diet that works best to help manage your Crohn’s and colitis, you take gut healing supplements and medications when you need them, you’ve even found the best mindfulness practices to help reduce your stress and anxiety around your illness. You’re doing everything right. Why aren’t you feeling better?

Unfortunately for IBDers, this experience is all too common. It’s so frustrating when you know you’re doing everything right, but you’re still not getting any better. It’s such a head scratcher because there’s no one to turn to figure out why this might be happening to you.

I’ve literally sat across from dozens of clients who are part crying, and part pulling their hair out because they just don’t know what to do. What do you do when you’ve tried everything, when you’ve done everything right and you still don’t feel better? What is the magic secret that it seems so many people have and why don’t you have it too?

I really get this because not only have I seen it with fellow IBD mom friends and clients, but this has happened to me as well. For me, it happened when everything was going along swimmingly, in remission, everything seemed great one moment. And the next moment, without warning for any reason, it seemed like everything went to Crohn’s hell. Excessive bloating, gas, diarrhea, abdominal pain… and it took me a moment to figure out what was going wrong.

Now listen, there are so many reasons why things might not be going your way with your IBD, even when you are doing everything right. There’s way too many factors to go into or even fathom for this podcast. When this happens to you, I want you to go see your doctor. I want you to turn over every rock and devour all the information you can gather to help yourself.

But I also have this episode of The Cheeky Podcast to also offer to help you on your journey figuring out what might be going wrong.  When I work with clients, there’s often three reasons why they’re doing everything right but they are still not in complete remission.

3 CONDITIONS THAT MIGHT BE KEEPING YOU FROM 100% IBD HEALING

So here we go with my 3 hidden conditions that might be keeping your IBD and your total health down.  These are little known conditions that for the most part, are not being talked about in mainstream medicine. And that’s why you may not know that you have fallen prey to them.  This is one of those action packed, step by step episodes where you’ll want to have a pen and paper handy. So if you don’t have one, quickly pause and come right back with something to write with.

Let’s start with Hidden Condition #1- Small Intestinal Bacterial Overgrowth or SIBO

What is Small Intestinal Bacterial Overgrowth (SIBO)?

[04:40] Small intestinal bacterial overgrowth is exactly what it sounds like, an overgrowth of bacteria in the small intestine. Most of our microbial bacteria actually resides in our colon. There are small amounts of bacteria in the small intestine but too much there, is not a good thing. It makes digestion and absorption of our food challenging and it damages the lining of the small intestine.

Why don’t I know I have SIBO?

Two reasons really. #1: traditional gastroenterologists and doctors aren’t taught about small intestinal bacterial overgrowth. It’s very unusual to find a G.I. doc that talks about it as a possibility when you go for an office visit. And #2: we don’t know that we have SIBO because it’s symptoms are so similar to IBD.

What are the symptoms of SIBO?

Let’s talk symptoms so you can see just how similar SIBO and Crohn’s and colitis really are. Common symptoms of SIBO include gas, bloating, abdominal pain, diarrhea or constipation, sometimes going back-and-forth between diarrhea and constipation. Of course, if you have IBD, you already have an in balance in your digestive system which puts you at greater risk for getting SIBO in the first place.

SIBO symptoms can also include non-gut challenges like fatigue, joint pain, headaches, moodiness, skin rashes and respiratory symptoms.

There are several conditions besides IBD that have been linked to being at increased risk for SIBO and they include IBS, GERD, leaky gut, Hashimoto’s, Lyme Disease… and the list goes on and on. And even though some of these conditions seem to have nothing to do with your digestive system, this really makes sense because all roads lead back to the gut. Hippocrates and his wisdom, all disease begins in the gut.

Many people with IBD have no idea that they also have SIBO because the symptoms are just so similar. It’s hard to distinguish between the two. So how do you know? How do you know if you have SIBO?

How do we test for SIBO?

It is of the utmost importance that you get a proper SIBO test. I mentioned earlier that many doctors don’t recognize SIBO as a condition at all. Many G.I. doctors who are familiar with this condition are still not doing proper testing. So, you may be left taking a test, getting negative results. When in reality you just didn’t get proper testing.

According to Dr. Allison Siebecker, SIBO expert extraordinaire, the gold standard in SIBO testing is a 3-hour lactulose breath test. Or, and this just came out very recently, a new test that seems to be even better than a traditional 3-hour breath test, and this is the lactulose 3-gas test. The 3-hour lactulose breath test that I mentioned first, tests for two gases present in the gastrointestinal tract when SIBO is high and those are hydrogen and methane levels. These levels are tested after drinking lactulose, which is a synthetic sugar, sometimes used to treat constipation, but in this test, your body will react to it by increasing these gas levels if you have SIBO. This new test that came out recently looks even better as it looks at hydrogen, methane, as well as hydrogen sulfide in the gastrointestinal tract. This test gives even more information to help with a proper SIBO diagnosis.

Depending on the results of your SIBO test, and which gases are present, this gives your doctor a good indication of which SIBO treatment protocol will work best for you. Methane dominate SIBO has a different protocol than hydrogen dominant.

A SIBO Case Study

[09:15] Let me make this really tangible for you with this case of my client Ginger. She was doing everything right.  Ginger had Crohn’s and had started the Specific Carbohydrate Diet, she was on a strong gut healing supplement regime, she was still on 6MP (a medication to help her IBD). Ginger practiced yoga, she walked in nature daily. She had a strong support group of friends to lean on, she was active in her church community… Ginger was doing everything right, but Ginger was still having gut problems. She was feeling gassy and bloated after her meals. She couldn’t find consistency in her poops. She’d have diarrhea for a few days and then constipation for a few, back and forth the cycle went. Ginger was feeling very discouraged when she came to see me. If the SCD and everything she was doing wasn’t working, what could she do? Her doctor was pushing biologics. Should she give up?

In coaching Ginger through her next steps, we talked about some reasons why even though on paper, it looks like she’s doing everything right, there still might be some deeper lingering issues going on. Ones that aren’t often tested for. Of course, SIBO was one of the things we considered. I encouraged Ginger to talk to her doctor about getting proper SIBO testing. Ginger ended up with seriously off the chart hydrogen gas levels from her breath test.

And with this powerful information we realized that there were several foods on Ginger’s SCD diet that were not working for her. Super healthy foods like avocados, ripe bananas, apples, onions, and garlic that are SCD legal, but they just weren’t working for Ginger in this moment due to her SIBO challenges. These are just a few of the food changes I helped Ginger make. When Ginger tweaked her diet, and moved a diet called the SIBO Specific Diet, similar to SCD, but with modifications for those with SIBO, everything turned around for her.

There were other herbals and supplements that Ginger’s doctor added too. But it was game changing for Ginger. Back when she first came to see me, she was ready to throw in the towel. She was down on herself, frustrated, and angry because she was doing everything right. See how just a small tweak can make all the difference in your world?

SIBO. One of those hidden conditions that might be holding you back from those last 40 yards of healing.

What can you do if you suspect SIBO might be holding you back?

[13:35] Start by going to Dr. Siebecker’s website. There, you’ll get up to date, researched back information on SIBO. If you think SIBO might be a culprit for you and you want to know more about it, SIBO symptoms, testing, treatment, etc… that’s the place to start.

Next, talk to the doctor you currently have an ask them to order a SIBO test for you. If your doctor is not open or recommends just a 2-hour test or doesn’t know what you’re talking about, find a nutritionist or functional medicine provider who knows about SIBO and proper testing. I’ll leave a link in the show notes for a functional medicine provider database to find a doctor around the globe. And if all else fails, there are a couple direct to consumer companies you can order a test kit from. One is Direct Labs. I’ve seen people order and test successfully with this company. Reading the test is in an important step and one that all practitioners seem to have their own way for interpreting the results, so it really is your best option to find a provider that can help you with this.

OK, so that’s how come your IBD’s not getting better with hidden condition #1. Let’s talk about hidden condition #2. And that’s Candida. Candida is another digestive ailment that can plague those with IBD, but it’s not talked about in traditional medical circles. Your doctor is not testing for it, and it may be hindering your recovery, even if you’re doing everything right.

What is Candida?

[16:01] Candida is a condition where there’s too much yeast in your digestive tract. This is different from SIBO where it’s a case of too much bacteria in the small intestine. Symptom differences might be subtle in these two conditions, but treatment options are different so it’s important to distinguish between the two before your doctor decides what to do about it.

Candida is short for candida albicans fungus. It’s the most common yeast found in the digestive tract. The yeast can grow out of control, especially when there isn’t enough good bacteria in the G.I. tract. The yeast grows and creates dysbiosis (or an imbalance) in the intestine.  

Many people can be at risk for Candida. People who overuse of antibiotics, people with diabetes, people with autoimmune conditions (especially gastrointestinal like Crohn’s or colitis), people who are on a high sugar or high carbohydrate diet, and people with chronic high stress.

Any of this sounding like you? Candida is much more common than we realize. And it may be the underlying condition that’s keeping you from IBD remission even though you’re doing everything right.

What are the symptoms of Candida?

There are several signs that you may have candida, or an overgrowth of yeast, in your digestive system. I’ll tell you about the ones that I see most often for those with Crohn’s and colitis: Oral thrush or a white spotted coating on your tongue, those with recurrent yeast infections might have Candida, people who experience strong sugar cravings, brain fog, digestive challenges like bloating, diarrhea or constipation, those with fungal infections on their nails or their toenails might have Candida, as well as people who have excessive anxiety or panic attacks. Of course, just because you have anxiety doesn’t mean you have Candida. It’s when we put the whole picture together that the anxiety may be a part of the puzzle.

Why don’t I know I have Candida?

And of course, you don’t know you have it because of the same reasons you don’t know you have a SIBO. They are just way too similar to our Crohn’s and colitis symptoms. Doctors are just not looking for it And if we are following a path of proper eating, proper supplementation and taking our medication’s, and following mindfulness practices that work to reduce our stress and help with the demands on our life and we’re still not getting any better, it can leave us feeling very defeated and uncertain about our future. This is why I’m so passionate about making sure you know about these conditions. Knowledge is key here.

How do we test for Candida?

Practitioners who test for candida will often start with symptoms. When a combination of symptoms like I’ve mentioned comes up to a knowledgeable Candida practitioner, they might decide to dive deeper with testing. The gold standard of candida testing is a 2 to 3 day stool test that looks at the DNA of the pathogens in your poop.

And although I know it’s controversial and this is clearly anecdotal and doesn’t have scientific evidence behind it, I’ve seen people start with a simple at home spit test. The spit test involves spitting into a cup of water first thing in the morning. Often times, people start here because they don’t have a provider that they can go to who knows about candida. So, although I don’t have the research to back up the validity of the spit test, I have seen clients try this first with the spit test coming up positive and then later have stool testing that also comes up positive for Candida. It’s about putting all of the pieces together when it comes to Candida. Looking at your symptoms, getting a stool test if possible, and talking to a doctor who is knowledgeable about the condition is key.

What can you do if you suspect Candida is holding you back?

The best place to start is always by talking to your doctor. You never know unless you bring it up whether they’re willing to talk about Candida and these other conditions we’re talking about today. If you don’t find satisfaction there, remember that there are nutritionists and functional medicine providers who do know about Candida. Don’t stop your search just because the first place you go doesn’t give you satisfaction. Continue searching for someone who can help you. When you do get proper testing for Candida, you may also want to get tested for SIBO at the same time since both of these conditions present so similarly.

Now I know I have Candida. What do I do?

Every provider’s approach to treating Candida is different. But I can give you some general guidelines and what I see most practitioners doing. There are several supplements that can be helpful to get rid of the extra yeast. Antifungals like oil of oregano, caprylic acid, and allicin (from garlic). There are combination antifungal supplements that might be a part of your healing regime. Some people with Crohn’s and colitis tend to be sensitive to multi-strain antifungals so be careful there. Probiotics are also used for Candida after some healing has taken place, but none of these supplements are helpful unless they are combined with diet change. If you’re in the category of doing everything right for your IBD, you’ve probably already changed your diet, but your diet may need some tweaking to make sure it’s tailored to getting rid of your Candida. The low FODMAP diet is really good for this condition. I’ll link to my favorite low FODMAP website in the show notes.

Generally speaking though, a diet that’s low in sugar, low in carbohydrates and that doesn’t include gluten or dairy is preferred when Candida is present. And bone broth or as you know if you listen to this podcast, meat stock is my preference, can be really helpful. As well as including high-quality fats in your diet, especially coconut oil which has that caprylic acid that I mentioned earlier as a supplement, because it helps with Candida overgrowth. Other oils that are good fats and also helpful with candida are extra-virgin olive oil, walnut oil, and avocado oil. Drinking herbal tea like ginger, peppermint and pau d’ arco tea are also helpful as well as drinking black tea because the tannins in the tea help control the Candida overgrowth.

[25:49] When it comes to candida and diet, I just want to mention one last thing about sugar. We want to limit sugar, but we don’t want to get rid of it completely because getting rid of sugar completely can exacerbate Candida. It’s important to focus on small amounts of natural sugars when Candida is present like honey or maple syrup.

Ok, that’s Candida, hidden condition #2 and hopefully some information to get the wheels turning for you to think about and get you moving down the right path if you are doing everything right, and still not feeling better.

Let’s move on and talk about our last hidden condition, condition #3 and that’s thyroid issues. Challenges with your thyroid often times get misdiagnosed, and definitely underdiagnosed. We may be moving along on our IBD healing journey and not feeling as good as we know we should. Thyroid challenges could be at the heart of keeping you from where you deserve to be with your health. Let’s dive into this problem a little deeper.

What are thyroid issues?

Let’s start by talking about what your thyroid is and what can go wrong with it. Your thyroid is a gland, it’s butterfly shaped, and it’s located at the base of your throat. It produces several hormones that have an impact on your total health. Your thyroid gland regulates your body temperature, slows or speeds up your heartbeat, and most importantly for us with IBD, it controls the rate that we digest our food. Unfortunately, this gland malfunctions and sometimes causes thyroid challenges like hypothyroidism (which is low thyroid hormone function or Hashimoto’s disease (where too much thyroid hormone is produced).

Why our thyroid function matter to our IBD?

[28:15] Four reasons really. Let’s talking about reason #1. I already mentioned this when talking about the functions of our thyroid gland, your thyroid hormones control your digestion. Of course, this gives it an immediate and forever connection with our Crohn’s and colitis as proper digestion is the key to helping our disease. Reason #2- Poor thyroid function affects our ability to absorb the nutrients in our food. Ding ding ding, another connection with our Crohn’s and colitis. Reason #3- a poor functioning thyroid also leads to a condition known as a leaky gut, literally the lining of your gut opening small holes where undigested food heads into the bloodstream.

And reason #4- a reason that typically hits very close to home for those of us with IBD and why we might miss the thyroid issue has to do with gluten intolerance that many of us with IBD face. The molecular structure of gliadin, and that’s the protein found in gluten, is almost identical to the molecular structure of the thyroid gland so when gliadin, that gluten protein, moves into the bloodstream because we’re sensitive to it and it causes that leaky gut I was talking about, our immune system says whoa, what is going on here? This is a foreign invader that shouldn’t be here. Our immune system, which is programmed to remove foreign invaders moves to strike down the gliadin. Because the gliadin and thyroid tissue are so similar, the immune system attacks the thyroid too.

Now we have a problem. We have a problem with our thyroid and all because we are sensitive to gluten. Does this make sense? I know it’s a little bit of a convoluted process, but the bottom line is that reason #4 why people with IBD might be impacted with unrecognized thyroid issues is because of our likely sensitivity to gluten.

And because gluten, when we eat it, can last up to six months in our body, and during all this time it can wreak a lot of havoc on our thyroid, it’s yet another reason to not eat gluten if we have IBD.

What are the symptoms of thyroid problems?

[31:45] And what are the symptoms here? What are we looking for to know if we have an undiagnosed thyroid challenge. Well, there’s lots of symptoms that could be an indication of a thyroid condition. Let me tell you about a few of the ones that I see most commonly. When it comes to thyroid challenges, I see things like lack of energy, trouble losing weight, hair loss, low sex drive, a number of gut challenges that we may mistake for our IBD because remember the thyroid controls our digestion. I also see mental health challenges and neurological challenges like depression and brain fog. The symptoms of a thyroid disorder really run the gamut which is why it’s one of those hidden conditions that we don’t know we have. And when it’s left unchecked, it can really cause difficulties for us down the line.

What do I do if I think my thyroid might be the issue?

So, what are you going to do if these symptoms resonate with you? What are you going to do if you think you have thyroid issues? Well, the first thing you’re going to do is get proper testing. And this is a tough one. Because you go to your doctor and many doctors test your thyroid. It’s a very common test during your annual exam at the gynecologist. But unfortunately, many doctors are only testing one thyroid level, your TSH. And if they find that your TSH is normal, they declare your thyroid function fine. We have to get better thyroid testing. We have to dig deeper when we suspect a thyroid challenge. We have to go to our doctor’s appointments armed and dangerous.

When it comes to proper thyroid testing, functional medicine doctors recommend these tests. I want you to write these down so that you can go to your doctor’s appointment ready to request these specific tests. Go ahead and pause the podcast if you need to get a pen and paper. If you’re driving just remind yourself where we’re at in the podcast so you can go back later. Proper thyroid testing should include a TSH, T4, T3, free T4, free T3, reverse T3, and thyroid antibodies. These are just the names of the tests but if you want to know more and exactly what these are looking for, I want you to check out the thyroid link in the show notes. There’s a great article by Dr. Will Cole that I’m going to link to. You can find out more about thyroid function as well as proper thyroid testing there.

This is crucial ladies. We all need to be getting proper thyroid testing. I know for me, I go to my yearly physical and gynecology screening with a piece of paper that has these tests on it. I want to make sure that I am getting my thyroid properly tested at least yearly. The earlier you detect a thyroid problem, the sooner you can begin taking measures to treat it. Please ladies, if you only listen to one thing from this episode please make sure you do this. Get proper thyroid testing. It’s done with a simple blood test. This is something that every doctor can do. Sometimes they just need a little direction from you.

How are thyroid issues treated?

If you go through this testing and you find out that you do have a thyroid challenge, there’s a lot that can be done. Talk to your doctor about eating right for your thyroid. Guess what? Eating for your gut and eating for your thyroid are very similar. You’ll strengthen both at the same time.

There’s a medication that can help with your thyroid as well, both synthetic and natural thyroid replacement hormones. There’s also supplements that can strengthen your thyroid hormones like zinc and magnesium, B vitamins and vitamin D.

Make a plan with your doctor that’s tailored to your needs. Make sure that they know you have Crohn’s or colitis because that will need to be taken into account when deciding on the best treatment plan for you. Everyone’s thyroid needs are different depending on the severity of their challenge. Make a plan together and make sure it includes all facets of help for you. Definitely diet should be in there as well. There’s a lot you can do to help your thyroid with diet alone.

LET’S RECAP THOSE 3 HIDDEN CONDITIONS ONE MORE TIME.

OK my dear, those are the three hidden conditions that may be impacting your ability to feel completely well when you know you’re doing everything right to help heal your IBD. Let’s go ahead and recap the 3 hidden conditions one more time. Hidden condition #1 was small intestinal bacterial overgrowth – SIBO for short. SIBO is an overgrowth of bacteria in your small intestine, and it often mimics your IBD symptoms and makes it difficult for you to know you have this condition. Proper testing is a must. Follow the steps outlined in the episode and you will be on track for SIBO busting success.

Hidden pitfall #2- Hidden condition #2 was Candida. Candida is another condition where the symptoms mimic your Crohn’s or colitis. This makes it really difficult to know if you have it and may be the hidden problem you didn’t know you have. It might be the difference between 80% remission and full remission from your IBD challenges. Again, like SIBO, you want to see a very qualified medical provider to help diagnose and help you with treatment of this condition. Know that it is treatable and that you can get over it. You don’t have to suffer with Candida your whole life.

The last condition we talked about was hidden condition #3- thyroid challenges. Thyroid challenges are notorious for laying low and getting undiagnosed, especially for those of us with Crohn’s or colitis. Thyroid conditions have a very strong gluten connection which makes it even more important for us to avoid gluten when we have IBD. The sooner your thyroid condition is diagnosed and treated, and that’s with a multipronged approach that includes food, the better your overall health will be.

Remember the thyroid controls many functions in your body including your digestion, so we all want the healthiest thyroid possible. Research the testing I mentioned in this episode, don’t be afraid to take this information directly to your doctor to ensure that you get a full range of thyroid testing. Thyroid health can be complicated, but when we put all the pieces together with proper testing, we get a really good picture of what’s going on with our thyroid.

DO IT LIKE A MOM.

Bottom line here, when it comes to issues that might be holding you back from feeling as good as you can with IBD, I want you to do it like a mom. I want you to know just how fierce and strong you are. I want you to know that you are in charge of your medical care. You are in charge of your total health. Don’t let the challenges we talked about today, the ones that aren’t talked about in mainstream medicine stop you from feeling 100% better. You deserve 100% health. You deserve to be there, 100%, first and foremost for you, for your partner, and for your kids.  

Keep striving for health. Keep striving to feel better. I know that I am with you every step of the way. Together, we are stronger. Together, we’ve got this. If you have any questions about this episode or about IBD in general, please get in touch. I’m always available to chat. Reach out at karynhaley.com Let’s bust your IBD together.

Until we meet again, I’m wishing you a cheeky and healthy IBD healing journey.

Chat soon!

Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

[42:45] One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

These statements have not been evaluated by the Food and Drug Administration.
This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.

Ep 29: Opening Up the Gut Love Email Bag {leftover almond pulp, mouth sores, healthy sweeteners & what counts as water}

Podcast: Play in new window | Download

Ever wonder what tasty treat you can make with your leftover almond pulp when you make nut milk? How about a home remedy for those pesky mouth ulcers we tend to get when our disease is active?

Are there any healthy sweeteners that don’t upset our gut balance? And can I count any other beverage as water when I’m trying to increase my fluid intake?

We’re opening the Gut Love Community email bag and I’m dishing on the juiciest questions you’ve been sending my way lately. I can’t wait to share the answers to your 5-star questions.

We’re talking about:

• Why you should never buy your non-dairy milk at the grocery store
• We answer the question, do the words healthy and sweetener belong in the same sentence
• The problem black and green tea has that herbal tea doesn’t

And so much more!

After the episode, you’ll be feeling more confident and prepared about dealing with life’s IBD challenges—big and small.

Episode at a Glance:

• [03:45] Why you should never buy your non-dairy milk at the grocery store
• [06:07] All the ingredients you need to make your own almond pulp treats
• [10:33] The little-known way we know that our disease is active, and inflammation is present
• [11:20] The 3-ingredient remedy you need to help when mouth ulcers strike (and you already have these ingredients in your home)
• [13:20] We answer the question, do the words healthy and sweetener belong in the same sentence?
• [14:20] The 5 natural sweeteners you don’t have to dessert, even when you’re trying to cut down on sugar
• [15:27] The natural sweetener that low on the glycemic index and low in fructose
• [17:30] The hidden sugar you may not know to avoid
• [18:25] Why black and green tea may not provide the same benefits as herbal tea
• [35:22] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Get your FREE Almond Pulp Treats Recipe

The Gut Love Community

Additional Resources from the Episode:

Mountain Rose Herbs

Arbor Teas

Starwest Botanicals

Traditional Medicinals

How to Make Nut Milk at Home Video

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

[00:50] I feel like Santa Claus today, maybe Mrs. Claus. I’m more partial to her, girl power and all, because today I’m opening up the sack, the email sack that is, to answer the questions I’ve been getting most from you. Have I told you lately how much I absolutely love connecting with you? The best thing this podcast has brought to my life is a bunch of new IBD mom friends who I’ve been able to connect with, learn from, and support over these last months that The Cheeky Podcast has been live.

And I feel like, if there’s a question that I hear from different ladies’ multiple times, it’s got to be a question that many of us with IBD have.

JOIN US FOR IBD MOM SUPPORT IN THE GUT LOVE COMMUNITY

So today, I’m sharing with you the answers to those very questions. But before we get to the Q and A, I want to ask you if you’re a member of our Gut Love Community yet? The GLC is our free and fabulous community of fellow IBD mamas all trying to heal in whatever way works for us. The GLC is the place for weekly emails with tips and tricks to help you think outside the box when it comes to healing your IBD. And it’s full of freebies like gut healing recipes, and resources that I only share with our mom group. If you’re looking for more Crohn’s and colitis support, join us in the Gut Love Community. I’ll leave a link in the show notes for you to hop on the Gut Love train, but you can also join us at karynhaley.com/community.  

Are you ready to dive into my most asked questions, the one’s that are coming up the most in your emails? OK, let’s do this.

[03:05] QUESTION #1

I NEVER KNOW WHAT TO DO WITH MY ALMOND MILK PULP LEFTOVERS.

Is there anything I can do with the leftover almond pulp when I make homemade almond milk? I feel really bad throwing it away.

Yes, in fact there is. And I totally get your negative thoughts about throwing it away because we are a community of super healthy eaters who are also thoughtful about not wanting to be wasteful. OK, so let me go ahead and start the beginning here. For anyone who hasn’t had the pleasure of making nut milk, and you should because it’s really healthy, it’s gut healing and delightful tasting. And best of all, when you make your own nut milk, it isn’t full of the crappy ingredients you find a nut milks at the grocery store.

Nut milks like almond milk and cashew milk are made from nuts that are soaked first. Then the nuts are blended into a milky liquid with lots of grit in it (and that grit is the nut pulp we’re talking about here). We want our milk to be as smooth and grit free as possible, no one wants to drink all that pulp with their milk, so after blending, we drain the milk through a nut milk bag. This is really the most fun part of making the nut milk, especially for kids. They love it because it’s almost like they’re milking a cow. I call it milking a herd of nuts. Once you have your smooth and creamy nut milk, and for this example, let’s say we’re making almond milk, there will be some almond pulp left in the nut milk bag. It’s actually quite a bit.

I USED TO THROW IT AWAY!

For a long time when I started making nut milk, I would just throw this part away. It wasn’t part of the finished product, so I just discarded it. Then, I started thinking that there’s no reason why I can’t use this part of the nut. There’s nothing wrong with it at all. At that same time, I was really into making these date balls. Dates mixed in a food processor with other ingredients like nuts and coconut and vanilla to form a really nice, sweet treat after a meal.  I wondered if there might be some sort of treat I could make with the leftover almond pulp and hence my almond pulp treats were born.

So now, as soon as I’m done making my almond milk, I take the pulp and put it into a bowl. To that, I add in cashew butter, a little bit of honey, raw cacao powder… so this is not an SCD legal item, but it’s a great one if you are just starting to branch out from the SCD or you are not on it at all.  I also add in a little bit of vanilla and a pinch of salt. 

That’s it, those are the ingredients. Then I give the mix a little stir to incorporate all the ingredients and then roll it into tiny, about 2-inch size, round balls. Then, for an extra special touch, like to coat my almond pulp treats in either finely chopped nuts like pecans or cashews or sometimes I roll them in unsweetened shredded coconut flakes.

BEST OF ALL, THEY’RE KID-APPROVED.

Little, tiny, delightful, pop in your mouth, treats with a touch of sweetness that are gut healthy and give you something to do with your almond pulp. I love these little cuties after a meal. My kids even eat them. They keep their shape best when I store them in the fridge so I would keep them there, and they’ll last you about one week.

SOUNDS DELISH, GIVE ME THE RECIPE.

If you want my full almond pulp treats recipe with ingredient amounts, I will leave a link for it in the show notes. You can also go to karynhaley.com/almondpulp to get the complete recipe.

So that’s what I do with the almond pulp. What do you do with your almond pulp? Let me know I’d love to hear some other options. I know there’s other ideas out there.

[09:03] QUESTION #2

IBD MOUTH SORES SUCK!

Sores in my mouth are driving me crazy. They are so annoying and painful. What can I do to get rid of them quickly?

Everyone gets ulcers or canker sores in their mouth, but for those of us with Crohn’s and colitis, these mouth sores can be really debilitating. I’ve had lots of first-hand experience with ulcers in my mouth. In my late teens it wasn’t unusual for me to have 20 or 30 of them at a time. I know that’s a lot, and it really, really sucked. I remember when they were at their worst not being able to eat, or talk, and just felt awful. They would be all over my mouth, the roof of my mouth, on top of my tongue, the bottom of my tongue, on the inside my cheeks, even in the back of my throat. I remember trying to drink lots of milkshakes to sooth them… Smoothies weren’t a thing back in the late 80’s.

THE IBD SIGNAL WE SHOULD ALWAYS PAY ATTENTION TO.

These mouth ulcers are very common with Crohn’s. As we know with Crohn’s, we can have symptoms anywhere that we have a digestive tract, from the mouth all the way to the anus. These mouth symptoms are an indication that disease is active, and that inflammation is present. In the long run, we need to treat the larger issue and get to the root cause of the active disease and inflammation with gut healing food and supplements and possibly medication, and even stress management techniques, but in the meantime you need to feel relief. Luckily, I have a home remedy you can try to ease the pain of your mouth ulcers, and it’s made with ingredients I’m sure you already have in your house.

ARE YOU READY FOR A HOME REMEDY?

This two ingredient, well three ingredients including water, remedy for mouth ulcers is hydrogen peroxide, baking soda, and warm water. Now, I am not much of a measurer, but I’d say that I probably add about 1-2 teaspoons of hydrogen peroxide, with a quarter teaspoon of baking soda to a small disposable Dixie cup. Then, I add a little bit of warm water, maybe ½ way up the cup. I swish this mixture all around my mouth for 30 seconds to a minute and then spit it out. Repeat this about four times a day while you are experiencing the mouth ulcers.

The hydrogen peroxide kills bad bacteria in your mouth and the baking soda neutralizes any acid that’s present and keeping your mouth inflamed. This technique has worked for me with a mouth full of canker sores, for my clients who experience mouth sores, and for my family when they end up with one canker sore. Just be consistent and patient with it. It can take a few days to work. Also, I find it’s best to do your mouth swish before eating. It really seems to calm things down so that eating isn’t so painful.

[13:20] QUESTION #3

IS THERE SUCH A THING AS A “HEALTHY” SWEETENER?

I’m trying to cut down on sugar to help my IBD. Are there any sweeteners that are healthy?

This is such a good question, but first I have to just say that it’s awesome that you’re trying to cut down on sugar. Take it from an ex-sugar addict, it’s hard and I commend your efforts. Sugar feeds the bad bacteria in your gut and weakens your digestive tract. To be really blunt, sugar and IBD just do not mix.

While I do recommend keeping your sugar intake quite low, it would be very hard to go without any sugar in your life. The sugars I see my clients tolerating best are natural sweeteners like honey (and raw and manuka honey seem to be particularly good sources when it comes to honey and getting beneficial gut healing properties from the enzymes in those honey), pure maple syrup, coconut sugar, date sugar, and sugar from fruit, especially berries.

SO WHICH OF THESE SWEETENERS ARE BEST?

Let me explain the why behind each of these naturally sweet options to give you just a little more context on each individual option.

Honey is a great sweetener. It’s an immune booster, it’s antiviral, antimicrobial, and it’s full of antioxidants. Maple syrup is a great source of minerals like zinc and magnesium. It helps fight inflammation and improves your immune system and is also a great source of antioxidants. Coconut sugar is great because it has a low glycemic index and is also low in fructose. I’ve seen lot’s of mama with IBD struggle with fructose intolerance so coconut sugar is a better option if that’s the case. It’s also got trace amounts of minerals like zinc and magnesium, calcium, iron and potassium. And it’s another sweetener that is full of antioxidants. Date sugar is also low on the glycemic index, as well as a quality source of antioxidants and fiber. And what’s a better sweetener than natures candy, fruit. My favorite type of fruit sweetener is berries because they are loaded with vitamins and antioxidants. Berries are high in fiber and vitamin C. They even help fight inflammation.

So there’s actually lots of options when it comes to healthier sugars and sweeteners. Using these sweeteners in moderation instead of table sugar will definitely benefit your IBD in general.

THE HIDDEN SUGAR THAT YOU MAY NOT KNOW ABOUT.

When it comes to sugars though, there is one last thought that’s worth mentioning and that’s to be careful of the hidden sugars found in carbohydrates. When we think of sugar, we often think of candy and soda, but there’s other ways we can get too much sugar in our sensitive system. High starch foods like white potatoes, pasta, and bread will also increase the amount of sugar in your body. When we are thinking about lowering our sugar intake to help our IBD, don’t forget about lowering your carb intake as well, especially those white starches. When you do both, your gut will really reap the benefits.

[18:16] QUESTION #4

WHEN YOU CRAVE MORE THAN JUST WATER.

I’m trying to drink more water. Can I count tea in my water total for the day?

Another fantastic question and I’m so glad that you are drinking more water. It’s the healthiest beverage you can possibly drink. The answer to this question is yes and no from my perspective. Yes, I typically count tea for water but not all tea. Black tea and green tea have wonderful benefits and they are worth drinking, but I would not count them in your water consumption for the day. I would however count herbal tea. Peppermint tea, ginger tea, chamomile tea, lemongrass tea… as long as the only ingredient in the tea that’s in the name of the tea (like just peppermint or just ginger) and no artificial flavors or even natural flavors or other ingredients are added to the tea, I would include herbal tea in your water intake for the day.

WHERE DO I FIND QUALITY TEAS?

Some of my favorite places to buy high-quality loose leaf tea include Internet sources like Rose Mountain Herbs, Arbor Tea, and Starwest Botanicals. And loose leaf teas are always the best option for the best benefit from your tea. But that’s not always an option. So when it comes to bag teas, I really like Traditional Medicinals. Their ingredients tend to be very clean and what the box states is in the teabag is actually in the tea bag.

DO YOU HAVE AN IBD QUESTION YOU’RE LOOKING TO ANSWER?

So that’s a wrap on the Gut Love Community e-mail bag. Your answers to the questions that are being asked most often. Like I said at the top of this episode, one of the things I love most about doing this podcast is connecting with you. Thanks so much for reaching out with your questions about IDB and with your positive thoughts about the show. You inspire me to keep doing the work that I do. So, thank you for that. Continue sending your questions and comments my way at hello@karynhaley.com. I can’t wait to hear from you.

Until we meet again, I’m wishing you a cheeky and healthy IBD healing journey.

Chat soon!

Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

[21:05] One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

These statements have not been evaluated by the Food and Drug Administration.
This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.

Ep 28: Must Have SCD Kitchen Gadgets You Can’t Live Without

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Starting the Specific Carbohydrate Diet is one of the hardest things a mom with Crohn’s or colitis can do. The diet is so different from anything you’ve tried before and the kitchen can quickly become the place you spend all of your time.

In my almost 13 years on this diet, I’ve definitely taken great pleasure in hacking all the cooking and baking parts of the diet to make your kitchen life easier and more fun! Finding kitchen gadgets that simplify your SCD life is right up there with my favorite things to do (I’m SCD nerdy like that ; )

I can’t wait to share my latest SCD finds with you. Whether you’re an SCD beginner, SCD intermediate, or SCD pro, you are going to love these kitchen gadget finds that make your SCD life 10 times easier.  

We’re talking about:

• Your best weapon kitchen gadget antidote for the hangries when you’re just getting started on the SCD
• The most important SCD legal food you’ll want to make in your Instant Pot
• Why almond flour never tasted so good with this kitchen gadget

And so much more!

After the episode, you’ll be running out to the store (or at least hoping on your computer) to buy these must have SCD lifesaving kitchen gadgets.

Episode at a Glance:

• [02:24] Why you don’t need every SCD kitchen gadget the moment you start
• [05:00] The gadgets you do need to get started on SCD when you are a beginner (plus a bonus splurge that will make your SCD life even better)
• [09:41] The kitchen gadget antidote for the SCD hangries when you’re in the early stages of eating the SCD
• [13:15] The beginning SCD stages splurge and health saver you’re going to want to get
• [16:10] My top 3 SCD kitchen gadgets that are the perfect fit when you are in the intermediate stages of SCD
• [21:01] The most important SCD food you’ll want to make in your instant pot
• [23:15] When you become and SCD pro, there’s still these kitchen gadgets that can open your SCD world up to a whole new level
• [27:50] The must have kitchen gadget that makes your SCD on-the-go life easy as pie (grain free pie of course ; )
• [29:45] Almond flour never tasted so sweet (and this gadget is the reason)
• [34:05] A free resource checklist to get all your SCD kitchen gadgets is yours at karynhaley.com/gadgets
• [35:22] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Get your FREE SCD/GAPS Kitchen Gadget Checklist

The Gut Love Community

Additional Resources from the Episode:

The Cheeky Podcast Episode 22: Juicing vs Smoothies

The Cheeky Podcast Episode 20: Q and A IBD Giveaway Part II with SCD vs GAPS

How to Make Nut Milk at Home Video

Episode Transcript:

[Music]

INTRO: You are listening to The Cheeky Podcast for Moms with IBD, a safe space for moms with Crohn’s and colitis, connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this.

[music]

[00:50] Hey dear one, hope I am finding you feeling happy today. I hope I can bring a smile to your face when I tell you that today, I’m feeling gratitude for you and for your lovely messages in support of the show that you keep sending my way. I’m so glad this podcast is bringing you some hope and inspiration. Thank you for listening and telling your fellow IBD mamas about the show. Let’s keep spreading hope to all the moms with IBD. There’s a lot of us in the world and we are stronger when we unite.

We’ve got a special SCD show coming your way today. You know the Specific Carbohydrate Diet is right up there with my favorite topics in the world to discuss, so let just dive in. Today, I’m going to make your existing experience on this diet or your move to starting the diet ten times easier.  The SCD is hard enough. Let’s not make it harder when we don’t have the right kitchen tools to help get us started and stay committed as we go.

THE SCD IS HARD, LET’S NOT MAKE IT HARDER THAN IT HAS TO BE

So here’s the thing about the SCD. Even though there’s lots of people who will tell you need these 20 kitchen tools right away if your on SCD, the truth is some of them you need now, and some can wait a little while. That’s why I’ve designed this episode into three sections: must have beginner SCD kitchen gadgets (these are the ones you’ll definitely want before you get started), must have intermediate SCD kitchen gadgets (these are the ones you’ll need probably in a couple months’ time if all goes well), and must have advanced SCD kitchen gadgets you can wait for until well down the road when you are smooth sailing in SCD land.

I hope this list and breaking it up by where you’re at in SCD will give you less stress when you get started, save you from spending all your money at one time, and help you know what’s really important to purchase to make SCD work best for you.

One last note I want to mention. Every kitchen gadget on this list is also interchangeable with the GAPS diet. These kitchen tools are must have’s for either diet. And both of these diets have their strengths and both can be equally amazing when it comes to healing your Crohn’s or colitis.

We wont’ be delving into the in’s and out’s of what these diets entail on this episode so if you’re new to the world of SCD and GAPS and you’re wondering how they might be able to help you, you definitely want to check out episode 20 of The Cheeky Podcast. I’ll link to it in the show notes. It will give you everything you need to know when it comes to deciding which diet is best for you.

So, you know where to go to get more information on what the diets entail, how they can help your IBD, and where to find help on which one is best for you. And you’re set with the fact that although I’ll be mostly mentioned SCD in this episode, all of these gadgets work for GAPS too.

Fantastic, OK let’s dive in.

[05:00] So, you’re toying with the idea of getting started on the SCD diet or you know it’s imminent, you are starting ASAP. What do you need right away to get yourself started with less stress and more confidence?

YOUR SCD KITCHEN GADGETS MUST HAVE’S RIGHT FROM THE BEGINNING

Three Things.

There’s three kitchen gadgets that will make your early SCD life 10 times easier and then there’s one bonus splurge gadget to purchase if you can swing it.

OK #1, the number one kitchen gadget you’ve got to have when you’re just starting out the SCD is a yogurt maker. The crux of the Specific Carbohydrate Diet, that crucial component that helps you balance your gut flora—the bacteria in your gut. Now listen, we can get into a huge debate about whether you should start with the yogurt right away, wait until some intestinal healing has taken place and whether you start with dairy or non-dairy yogurt. But unless you are going to skip the yogurt piece all together, you will need a yogurt maker and pretty quickly.

Over the course of my close to 13 years on the SCD, yogurt makers have come and gone, but right now, there’s no better yogurt maker than the Louvele. This is a great machine, dedicated to making SCD/GAPS yogurt. Go to their website, I’ll link to it in the show notes. Check out their yogurt making tutorials and buy the yogurt maker on their site. You won’t be sorry you did. And by the way, the Louvele yogurt maker makes dairy and non-dairy yogurt. Both have the probiotic properties you need to heal your IBD.

Moving on to your #2 must have kitchen gadget when you’re an SCD beginner. It’s large, glass mason jars. These are the best place to store your chicken stock, your premade snack foods, even leftovers can be stored in glass mason jars. These jars and seriously the best for broth. When I make my homemade stock, I always know to get out three large mason jars. That’s what it takes to store my stock. Then, I place these in the frig to use throughout the week. Easy to store, easy to find when I’m ready for some gut healing broth.

YOUR ANTIDOTE FOR THE EARLY SCD HANGRIES

[09:41] In the beginning days of SCD, when you are hangry and going through carbohydrate withdrawal (yes, it’s a real thing), having snacks at the ready is a must. I love using mason jars for pureed carrots and other veggies, or apple and pear sauce. If you have a few of the smaller, medium sized mason jars, they are perfect for this, but if not, the larger ones will do as well. 

I remember my client Olivia telling me she was really struggling in the middle of the second week of the SCD. She was beyond the intro diet and moving into well-cooked fruits and veggies and Olivia was hangry all the time. In her pre-SCD days, she was a self-described carb-a-holic. Pasta, white bread, rice, mashed potatoes… those were all her meals of choice.  When Olivia started SCD, she essentially went cold turkey off these foods. That’s bound to create some carbohydrate withdrawal symptoms where you just feel hungry and jittery all the time. The antidote to the hangries is having food on hand at all times.

And as I told Olivia, you never want to have to hunt and peck for food. The temptation to stray becomes just too great. There’s just something about having snacks right in the frig, where you don’t even have to open the container to know what’s in it. Keeping your early days of SCD snacking food in clear glass containers is genius. It worked for me when I was going through it, it worked for Olivia when she was going through it, and it will work for you.

Glass mason jars, a beginner SCD must have.

AVOIDING SCD CROSS CONTAMINATION CAN BE THE KEY TO IBD REMISSION

OK, let’s finish up our SCD beginner must have kitchen gadgets list with kitchen gadget #3: your own dedicated kitchen pieces. The cutting board, pots, pans, utensils… all the places where cross contamination can occur. While it may not be practical to get all your own individual kitchen gadgets, I highly recommend you focus on the ones you can get. And that starts with the cutting board, where small particles of food can get stuck and negatively impact your health. Those little crumbs might seem like a small thing, but to a new SCDer, they can have huge negative results.

I remember when I started out on the SCD I didn’t have my own pots and pans. I quickly learned that I was so sensitive to the leftover remnants of food (even those you can’t see) on the pan and ended up buying a couple pieces dedicated just to me. It was the difference between feeling almost well and getting all the way to IBD remission.

The other place to watch for cross contamination when it comes to the SCD, by the way, is the nut butter jar (peanut butter, cashew butter, almond butter) and also the regular butter. These are places that often get contaminated with bread because the knife goes in the jar, onto the bread, and back into the jar again. Same with butter, whether its in a tube or a stick of butter. Do yourself a favor and buy your own. And if your kids are anything like mine, label whatever is yours so little hands don’t end up taking your SCD goodies.

THE SCD SPLURGE YOU WON’T WANT TO MISS

Just one last thing before we move on from must have kitchen gadgets for beginners. There’s one last item that I consider a splurge, but still a very worthwhile purchase in the beginning stages of SCD. And that’s a high-quality juicer. Juicing can be hugely beneficial and healing for your digestive system, especially in the beginning stages when you really need to get your vitamins and minerals into the body to help lower your inflammation and boost your immune. But at this time, it’s also likely you can’t tolerate many of these nutrient dense foods in their natural whole state.

Juicing gives you the opportunity to put vegetables and fruits in a state you can easily digest and absorb. Those two words, digest and absorb, are music to your inflamed intestinal system. Listen, there’s so much I could tell you about juicing, it’s a big topic. But the good news is that we already tackled everything you need to know about juicing in episode 22: Juicing vs Smoothies: What’s Better for Gut Healing? Go check that out. It will give you everything you need to know about juicing as well as give you some options if you are ready to purchase a juicer to help you with your beginner SCD and healing needs.

A FREE RESOURCE TO MAKE YOUR SCD LIFE EASIER AND CONVENIENT

Ok, 3 must have kitchen gadgets to begin SCD with a bonus thrown in so you have everything you need for early days on the diet. These kitchen supplies are most of what you need when you’re just getting started, but there are most definitely a few more items you’ll want to consider to make your SCD life quick and convenient. For all of those items, you’ll want to download My Best and Most Comprehensive Kitchen Equipment List for the SCD & GAPS Diets. It’s the most extensive list I’ve ever created for everything you need, no matter what stage you’re in. It’s for every stage of SCD in and it’s yours absolutely free when you click the link in the show notes or go to karynhaley.com/gadgets to grab your copy of this very valuable checklist.

ALREADY PAST THE SCD INTRO STAGES? CHECK OUT THESE MUST HAVE INTERMEDIATE STAGES MUST HAVE’S

[16:10] Ok, we covered some must have’s that you need to get started on SCD. Now, let’s move on to the intermediate phase, when you’re adding in more food like additional fruits and vegetables and nut milks.  These are the top three must have gadgets to get you through this period on your healing journey.

What’s #1 on your list? It’s a nut milk bag. Literally a bag that helps you make your own nut milk. Almond milk, cashew milk, coconut milk… all of these milks are welcome on the Specific Carbohydrate Diet. Just not in the manner that you typically buy non-dairy milk at the grocery store. These seemingly “healthy” nut milks are full of additives, preservatives, and gut disruptors that will hinder your healing progress. Plus, and most importantly, making your own nut milk is so freakin’ simple you won’t believe it and it’s totally fun, especially for your kiddos. It’s like milking your own herd of nuts to get delicious tasting, gut healing milk.

You’re going to love it when you’re ready for this stage of the SCD because it opens your food world up to a larger playing field and it helps you enjoy more variety in what you put in your body. The nut milk bag is your gateway to get there.

Nut milk bags are available all over the internet. There’s a link to my favorite one in your SCD/GAPS kitchen equipment checklist so when you grab it I the show notes, check out the one I recommend.

If you’re thinking about trying nut milk for yourself, I’ll also link to my oldie but goodie instructional nut milk video in the show notes. I promise I’ll put a podcast together all about the latest in nut milk in the near future, but for now, there’s that good (but dated) video to get you started in the show notes.

Let’s move on to talk about your SCD kitchen gadget must have #2 in the intermediate stage and it’s a crockpot or an instant pot. When it comes to the crockpot or an instant pot, I’ve got 2 words for you—game changer. Both free up so much of your time spent in the kitchen. It’s truly a game changer.

Crockpots are fantastic. I’ve had mine for years. They slow cook soups, stews, your chicken stock that you’re eating or drinking a ton of on the diet at this point and they take the flavor factor of everything you make up a notch because they let everything marinate and simmer for hours. The beauty of the crockpot is that you can put all the food in in the morning and it’s ready for you by dinnertime. No extra work or labor intensive meal. Just done.

THE MOST IMPORTANT THING YOU’LL WANT TO MAKE IN YOUR INSTANT POT

Now, in recent years, the instant pot has exploded all over the world. It’s just like a crockpot in it’s ability to create super rich, flavorful food that you don’t have to be chained to the kitchen to make. But the instant pot adds an additional benefit. Your food is cooked in an instant—well almost. I’ve made a complete, delicious meals for my family, SCD legal of course, in 30 minutes flat. Garlic Chicken, turkey tacos, lemon dill salmon, sweet and spicy chicken stew, pot roast… all in 30 minutes. It’s truly a wonder. But the most important thing I make in my instant pot is my chicken stock. It’s rich and full of gut healing gelatin and collagen without having to spend hours cooking it.  

You’re spending so much time in the kitchen making your own food on the SCD. I don’t know about you, but I’d buy any kitchen gadget that saved me time. The crockpot and the instant pot do just that. Do yourself a favor, SCD or not, and get one of these must have kitchen favorites.

And by the way, instant pots aren’t just for dinner. Many of my clients make their homemade fermented yogurt in the instant pot and swear by it. Just a thought.

OK, there’s one last must have kitchen gadget I want to share with you for when you’re in the intermediate stages of the SCD. Kitchen gadget #3 is a high-speed blender. Oh the power of a high speed blender. Soups, smoothies, sauces, salad dressings, nut butter, nut milk… I think I use my blender at least once a day, and that’s not counting the times my kids use it either. We are definitely a high-speed blending family.

I have a link to my favorite high-speed blender in your SCD/GAPS Kitchen Equipment Check List, but just know that it doesn’t have to cost you a fortune to buy a high quality high-speed blender. There are several available on the market today. I also talk about my favorite blender brands in episode 22, the one where I compare juicing and smoothies so if you’re in the market to upgrade your old-fashioned blender, check it out. Either way, I’ll get you steered in the right direction.

ARE YOU AN SCD PRO? CONSIDER THESE KITCHEN GADGETS TO TAKE YOUR COOKING AND BAKING LIFE TO A WHOLE NEW LEVEL

Well, we’ve made it to our last category of must have SCD kitchen gadgets. These are the gadgets you’ll need when you get to more advanced stages on your gut healing journey. Isn’t it cool that you don’t need all of these gadgets at once? You can buy them a little at a time, when you’re ready for them.

[21:01] Now gadget #1 isn’t technically a gadget, it’s more of an accompaniment to your kitchen supplies. But it’s a must have for SCDer’s once you’ve started to incorporated nut flours into your diet. And nut flours are a beautiful thing. We always celebrate this moment when a client is able to tolerate nut flours.

Gadget #1 (not really a gadget technically) is baking cups. You know those paper cups you use when making muffins or cupcakes. Yep, baking cups. I know it’s a small purchase, but trust me, baking cups are vital. In your life prior to SCD, you probably were used to breaking out the baking spray (like Pam) and adding your baking batters directly to the muffin pan. This is just not going to work when it comes to nut flours. First of all, they’ll stick and you’ll be lucky to get any of your baked good out of the pan. And secondly, Pam type sprays are not allowed on the SCD due to their gut disrupting ingredient like soy lecithin and dimethyl silicone. Do yourself a favor and stock up on baking cups when you’re ready for nut flours. And, actually, they’re more versatile than you think. I’ve used them for egg-straordinary breakfasts and meatball creations for dinner. Baking cups are a must have addition to your SCD kitchen gadget supplies.

THE MUST HAVE SCD GADGET TO KEEP EVERYTHING FROM STICKING TO THE PAN

Along the same lines as baking cups, when it comes to SCD baking, you’ll want to purchase for advanced SCD mode is kitchen gadget #2- a silpat mat or parchment paper. Just like muffins will stick to your cupcake pan, everything else you bake with nut flour will too. Cookies, pizza, bread, biscuits… you get the picture… all of these delicious foodie items will stick to your sheet pan, pizza stone, loaf pan, or 9 X 13 pan. You’ll need some sort of nonstick surface and toxic baking spray isn’t the answer.

A silpat mat is a more permanent and environmentally friendly option. You can reuse this kitchen gadget over and over. Parchment paper on the other hand is also non-stick, but it will need to be recycled after using. In my kitchen, I use both. When I’m using a sheet pan, the silpat mat is the perfect choice. For breads I make in a loaf pan, the parchment paper does the trick every time.

THE MUST HAVE KITCHEN GADGET THAT MAKE YOUR SCD ON-THE-GO LIFE HAPPEN

[27:50] Alright, let’s talk about one last advanced stage must have SCD kitchen gadget. Gadget #3 in the advanced category is something called a hot logic mini. Words can’t describe just how much I love and appreciate this invention. It’s another SCD game changer.

By the time you’ve moved into advanced SCD stages, you’re gaining more confidence in your eating away from home. You’re taking your food on the go and this is where the hot logic mini comes into play. This must have kitchen gadget is a portable food carrier and heater for all your SCD on-the-go food. Before Covid, I used my hot logic mini practically every day. It allowed me to take my food wherever I went. It kept it cold and fresh, and then at lunchtime I could heat it up as long as I had access to an outlet.

I’d also take it on every road trip we took as a family.  I’d plug it in to our car’s outlet and my food would keep warm and be ready for me wherever and whenever I was ready. Think of it like a small portable crockpot on the warm setting. It keeps your food warm for as long as you need it to, but never burns it because it’s at a warmer setting, never high heat. I haven’t used my hot logic mini in ages because I’ve been so close to home during the pandemic. I can’t wait until I get to use it again. We are getting there. I feel it! The hot logic mini. It’s like having your own portable oven with you everywhere you go. Fantastic for SCDer’s.

ALMOND FLOUR NEVER TASTED SO SWEET (AND THIS GADGET IS THE REASON)

I’ve got to leave you with one more bonus kitchen gadget. Not a necessity, but a splurge that will make your nut flour eating SCD life that much sweeter. And that last bonus item is a toaster oven. If there’s one thing I know about almond and coconut flour goodies, it’s that they always taste better when their warm.

The toaster oven allows you to warm everything directly from the freezer without heating up an entire oven. My family has gotten so into the toaster oven (for everything) that I don’t think we ever use the microwave anymore. And to that, I say good riddance to that kitchen gadget happily.

THE RECAP

[30:54] So there you have it, my complete list, every must have SCD kitchen gadget you’ve got to have to make sure you have the best and easiest SCD journey possible. Let’s recap that list one more time.

In the category of SCD beginner must have kitchen gadgets we’ve got:

• A yogurt maker (will need that very soon)
• Large glass mason jars (great for chicken stock and all your snacky goodies)
• Your own kitchen pieces (cutting board, possibly pots, pans, cooking utensils…)
• Bonus: a juicer (no better way to make sure you digest and absorb your nutrients)

In the category of SCD intermediate must have kitchen gadgets, we’ve got:

• The nut milk bag (don’t want to be buying grocery store nut milk)
• The crockpot or instant pot (perfect for making your cooking life easier)
• A high-speed blender (for soups, sauces, and everything in between)

In the category of SCD advanced must have kitchen gadgets, we’ve got:

• Baking cups (for non-stick nut flour goodness)
• A silpat mat or parchment paper (both if you bake a variety of things)
• The hot logic mini (game changer for SCD on the go)
• Bonus: a toaster oven (because it’s makes nut flour taste delish)

ARE YOU READY TO START OR ACCELERATE YOUR SCD JOURNEY?

I know you can do it. Don’t be deterred. The SCD is possible and having some extra help from some SCD lovin’ kitchen gadgets is the key.  

Remember there’s nothing I like talking about more than the Specific Carbohydrate Diet so hit me up with your Q’s about kitchen gadgets or other SCD topics anytime. That’s what I’m here for.

Don’t forget to grab your copy of My Best and Most Comprehensive Kitchen Equipment Check List for the SCD & GAPS Diets. It’s got all of the kitchen gadgets I mentioned today, plus tons more to make your SCD or GAPS life as easy a pie (grain free pie that is). Just head to the show notes and click the link to download the checklist or head over to karynhaley.com/gadgets. Either way, I’ve got you covered.

Until the next episode, I’m wishing you a cheeky and healthy IBD healing journey.

Chat soon!

Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review. It helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called feel a call to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, ’cause that’s what we’re all about over here at the Cheeky Podcast.

[35:22] One last thing, if you’re still with me, and if you are, you’re definitely my kind of gal. We have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea and other troubling IBD symptoms, go to my website. It’s karynhaley.com, and my mom had to be just a little bit different, she spelled my name with the Y. So it’s K-A-R-Y-N H-A-L-E-Y.com and schedule your very own free 30-minute IBD root cause trouble-shooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you get your life back. It’s a power packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.

My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know I’m wearing them to. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause trouble shooting sesh today at karynhaley.com. Click on the work with me tab and I’ll see you soon. It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, to cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first.

Thank you so much for listening, for being here, for saving this space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.

These statements have not been evaluated by the Food and Drug Administration.
This podcast, video, and blog post is not intended to diagnose, treat, cure, or prevent any disease.