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Archive Monthly Archives: May 2021

Ep 35: The 5 Best Recipe Blogs for Moms with IBD {gut healing recipes that never sacrifice taste}

Are you ready to use food to help quiet your Crohn’s and colitis symptoms, but with information overload you don’t know what resources you can actually trust?

Has your gut healing recipe collection dried up?

We all need a little spice and renewal in our weekly meal rotation from time to time. Whether you’re a “food is medicine” newbie or you’re looking to rev up your IBD meal planning, I’ve got you covered in this episode.

We’re talking about:

  • The recipe website that makes a healthy, gut friendly version of your favorite candy bar, the Twix bar
  • The recipe creator and blogger whose gluten free recipes should be your #1 starting place when your ready to go gluten free
  • The grain free comfort food baking/cooking genius that even has a recipe for SCD legal mac and cheese (two ideas you never thought would go in the same sentence!)

And so much more!

After this episode, you’ll have hundreds of tried and tested, gut healing recipes right at your fingertips. The only question you’ll have is, which one should you try first?

Episode at a Glance:

  • [05:00] The Paleo recipe creator who gets the whole family in on creating and tasting recipes
  • [11:40] The mom whose UC struggle led to creating SCD recipes and sharing them with the world wide web
  • [16:18] The SCD legal balsamic vinegar you need to make Baked Chicken Bruschetta
  • [16:47] The recipe creator and blogger whose gluten free recipes should be your #1 starting place when you go gluten free
  • [20:10] The recipe website that makes a healthy, gut friendly version of your favorite candy bar, the Twix bar
  • [20:58] The grain free comfort food baking/cooking genius that even has a recipe for SCD legal mac and cheese (two words you never thought would be in the same sentence!)
  • [25:49] The self-trained chef, IBDer, and mom of 3 who created a cookbook empire that centers around Paleo and other grain free foods
  • [32:30] My “do it like a mom” challenge for you
  • [34:02] The best way to take your IBD healing journey to the next level

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Nom Nom Paleo

Healthy Gluten Free Family

A Life of Happenstance

Lila Ruth Grain Free

Danielle Walker

Against all Grain

Episode Transcript:

Are you ready to use food to help quiet your IBD symptoms, but with information overload you don’t know what resources you can actually trust? Has your gut healing recipe collection dried up? We all need a little spice and renewal in our weekly meal rotation from time to time. Whether you’re a “food is medicine” newbie or you’re looking to rev up your meal planning, I’ve got you covered in this episode. It’s the five best gut healing recipe websites for moms with IBD. Let’s get this party started.

[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]

Hello, hello my love! It’s the best day of the week because it’s the day that I get to connect with you and talk all things Crohn’s and colitis, gut health and healing, and how it all ties into the quality of our life as a mom. Today is no exception. I’m really looking forward to telling you about the websites I count on and use most to find recipes that work to keep my Crohn’s quiet.

One quick note before we get started, I’m not at my podcast studio where I usually record episodes so the sound may not be as clear as it normally is. I’m actually sitting in a closet at the house we are vacationing at this week. I’ve heard the closet helps block out other noises. We’ll see how it goes. We’re celebrating my youngest’s birthday with a staycation at a house different from our own. VRBO is an awesome invention isn’t it. Especially during a pandemic. I can’t wait to tell you about these absolutely fantastic, and in some cases, little known recipe websites that can help you to starting healing your gut troubles so you can turn your life around so let’s get started.

[03:00] Within these 5 best to gut healing websites for moms with IBD we’ll be talking about three things. #1: Who is the recipe extraordinaire behind the website (and by the way most are moms too because I love supporting other mamas). #2: who these recipes are best for so you know if it’s the best site for you to check out.  And #3: my top three favorite recipes from each website so that if you want, you can get started with these gut healing recipes right away.

PALEO RECIPES FOR THE WHOLE FAMILY.

Let’s start with hands-down the best food photography I’ve seen from a website and that’s Nom Nom Paleo. The culinary backbone and recipe designer of this website is Michelle Tam. According to Michelle, she was a “Frankenfood” junkie (you know, the kind of food Frankenstein would have developed in a lab—chemicals and ingredients a 5th grader can’t pronounce) while she was in college at Berkeley studying nutrition and food science.  After getting married and having kids, Michelle talks about developing a “muffin top”(oh, the muffin top), and wanting to lose weight by trying calorie counting and doing heavy amounts of exercise.

Michelle’s husband found the Paleo diet first. Although Michelle was skeptical, she saw that her husband’s health improved by eating this way. In 2010, Michelle started Paleo and began to lose weight and feel great. She started her recipe blog and website to chronicle her journey and help others on their own health journey. Nom Nom Paleo is a family affair, often including Michelle’s husband and her kids.

Not only is Nom Nom Paleo a website, but Michelle now has an award-winning app and podcast. I’ve listened to a few episodes of the podcast and really found it endearing because Michelle gets the whole family to weigh in—including her husband two kids—big O and little O). It looks like no new episodes are being published at this time, but I did find what I listened to really engaging and helpful when it comes to paleo life for the whole family so you might want to check those out if you’re interested in using the Paleo diet to be a centerpiece for your IBD healing.

Michelle also has a couple of cookbooks out so if you try the recipes on her website and you want more from Michelle, you can buy her cookbooks as well.

A IMPACT OF A POWERFUL VIDEO.

My absolute favorite thing about this recipe website is how the recipes are laid out. Usually, and you might be like this as well, when I find a recipe blog, I jump straight to the recipe because I’m not interested in the blah, blah information that comes before. But with Nom Nom Paleo, I never jump straight to the recipe because the information is laid out so well, it’s really informative, and it’s information I actually care about. Plus, as an added bonus many of Michelle’s recipes include a video, and I don’t know about you, but I love a good cooking video so I can actually see someone making the food I’m about to make.

If you’re finding that you relate to Michelle’s story, maybe you tried the calorie counting approach before, maybe you’re a Frankenfood addict, maybe you love the idea of her business being a family affair. If so, you’ll definitely want to check out her gut healing recipe website. I think Michelle’s recipes are best for moms who know they want to dive in in a big way with well-known diets like Paleo, Keto, or Whole 30. Michelle’s recipes follow the principles of these diets, the ones where these diets are household names, there’s lots of support and chatter about these ways of eating (both in person with a girl gab and virtually with thousands of sites dedicated to diets like these). If you’re interested in following a diet like this, where it might not check every box for your IBD symptoms, but it can make a huge difference and, it’s so ubiquitous that you can even buy ready-made food at the grocery store—many IBD eating plans can’t say that. If you feel that way, this is the recipe website for you.

While there’s a plethora of free recipes on the site, like I mentioned Michelle does have cookbooks you can purchase, and within her website, she’s partnered with a meal planning service which we know can make life much easier. So if that’s something you’re interested in you can get more information on her website. And I will absolutely post a link to Nom Nom Paleo in the show notes so you can easily access the site.

When I’m trying to decide if a gut healing recipe blog is for me, I always look at the recipe index. I want to know, how do they lay out the recipes, is it easy to follow, are there categories that are of interest and might be beneficial for me and Michelle definitely doesn’t disappoint. There’s a massive recipe index with categories like gluten-free, grain free, dairy free… you can also search by recipe type like beef recipes, nibbles, or treats. I also really like that she has a search by cooking method like slow cooker or instant pot. And if you know the type of diet you want to try, or if you’re already on one of these popular diets like Whole 30 or Paleo or Keto, she also lets you search by diet. And if you’re looking for Paleo lunch ideas for you or your kiddos, Michelle’s got you covered with Paleo lunchbox ideas, a section on her site that includes recipes and lunchtime tips.

A RECIPE WEBSITE WHERE THE PICS LOOK SO DELISH, I COULD BITE MY COMPUTER SCREEN.

So, super robust site. It is probably the most user-friendly gut healing recipe website that I’ve found. If you’re interested in one of the diets I just mentioned or you just want to dip a toe and start trying some of these recipes that can really help your Crohn’s or colitis symptoms, I highly recommend checking out Nom Nom Paleo. Plus, it doesn’t hurt that all the recipes are super organized, very professionally laid out, and the pictures are absolutely stunning it makes my mouth water and I want to eat the screen.

MY 3 FAVORITE NOM NOM RECIPES.

Now, while every recipe looks delightful and of course you have your own tastes, I want to make this as easy as possible for you. Right now, my three favorite Nom Nom Paleo recipes are #1: the spicy pineapple turmeric smoothie. This is so light and refreshing and perfect for this time of year. I have to confess that I don’t add the chili pepper as it’s a little spicy for me, but do what works for you. It’s great with or without it. My second favorite recipe right now is the chunky monkey ice cream bonbons. Again, this is a sweet gut healthy treat that’s perfect for this time of year with the warm weather we’ve been having.

And of course, if any website has an instant pot recipe, I’m always game. My third fav of Michelle’s is her Yankee Pot Roast. And there is a cooking video that goes along with this recipe so bonus points for that.

A GUT HEALING RECIPE BLOG FROM A MOM WITH UC.

[11:40] Let’s talk about gut healing recipe website #2. It’s A Life of Happenstance. Who is the recipe genius behind this delicious website? It’s Jen, who’s a mom of two. Jen has a diagnosis of ulcerative colitis. On her website, Jen talks about the challenging symptoms of IBD with abdominal cramping, fatigue, bloody diarrhea, and weight loss.

After Jen experienced multiple stays in the hospital, all before she was 30, she decided to seek out a nutritionist, a functional medicine doctor, and she also decided to switch her gastroenterologist. I have to give Jen so much credit for doing this. So many of us know that we are stuck in a dead-end relationship with our gastroenterologist, but we don’t do anything about it. They don’t listen to us, they don’t see any connection between food and our illness, and they spend our entire 15 minutes which is never enough time, pushing the medicine of the moment. And while we may very-well need medicine, we also need to think about the food we’re putting into our body. It is so important and can be one of the main factors that can get us off all that medicine were taking.  

JEN FINDS HER WAY OUT OF THE DARKNESS WITH THE SCD.

Jen ended up trying the Specific Carbohydrate Diet and she talks about how it’s really helped to lessen her symptoms. From the information that’s currently on her website, it seems like Jen considers herself a work in progress when it comes to her ulcerative colitis. I definitely love this mentality and mindset. It takes many pieces and parts to fall into place for us to achieve remission, and that remission may not always be the case. I never take my remission for granted and I’m always finding new ways to help balance my illness and my overall health.

Jen’s website, A Life of Happenstance, is perfect for SCD newbies. Whether you’re dipping a toe in, trying recipes to see if they fit for you, or you’re starting SCD with gusto, I think Jen’s website is a great place to start.  Lots of recipes and pictures as well. I just can’t make a recipe without a picture.  

It’s very traditionally laid out with categories for breakfast, mains, dessert, side dishes, etc… but it also has some really cool sections like recipes by proteins so if you’re looking to make chicken, beef, seafood, pork, or turkey recipe, you can look in those sections. The categories even go above and beyond with the sections for further sensitivities many have even when you’re on SCD, like sensitivities to dairy and eggs. There’s also recipe categories for other diets too like Paleo, Whole 30, and Vegetarian, but my favorite recipe index is the recipe by season. I love this because I love to eat by the season. Pears and apples in the fall, winter squash in the winter, berries in the summer… When food is in season it just tastes better, it’s fresher and healthier for your digestive system. If you go to Jen’s website, you have to go to the by season index.  

As a reminder I will be putting a link to A Life of Happenstance in the show notes so you can check it out if you like.

MY TOP 3 FAV’S FROM ‘A LIFE OF HAPPENSTANCE’.

So, what are my top three recipe recommendations from Jen’s website? Remember, my tastes and I’m sure yours change over time, but right now my favorite three recipes are, #1: the cumin lime tortilla chips. These are delicious when you dip them in guacamole. I’ve mentioned this before on a previous episode, but I really love her no bake strawberry gelatin pie. I’m also a huge fan of Jen’s baked chicken bruschetta. I absolutely love bruschetta from my former high carb, high bread life and this allows me to eat the bruschetta toppings I used to load my bread with, with a chicken twist. This particular recipe does call for balsamic vinegar which many of us SCDers might be wondering about. Know that in the SCD legal world, balsamic vinegar that is aged and does not have added sugar is legal. So, if you can find that type of balsamic vinegar, you should definitely try this recipe. It is so delish, it will not disappoint your whole family.

GOING GLUTEN FREE? THIS WEBSITE HAS YOUR NAME ON IT.

[16:47] Let’s talk about gut healing recipe website # 3. And that website is Healthy Gluten Free Family. Healthy Gluten Free Family is run by Karen, a mom who has a son with celiac disease. I absolutely love that Karen and her family are all supporting her son by living a gluten free life. It’s something we can all relate to. We’d want to do the same for our own kids in need. Karen’s recipes are all about foods that her entire family eats and enjoys.

Healthy Gluten Free Family is an awesome resource for recipes if you are ready to eat gluten free to help manage your Crohn’s or colitis symptoms. Whether you want to try a few recipes to dip your toe in or you want to make a whole gluten free shift to help your IBD, this website has so much to offer, and I think it’s you’re # 1 starting place. If you are completely new to eating for IBD and you want to just try one thing that will have a big impact on your symptoms, go to this website. It will get you started with some delicious, healthy recipes. You won’t even miss the gluten.

I really like that Karen’s website doesn’t just have recipes, it also has a blog for gluten freers. It’s not a weekly offering, but I’ve gone through the articles several times before and it does have some really good information for those starting a gluten free life. Karen also offers shopping recommendations on her website with affiliate links through Amazon just in case you’re completely new to the world of gluten free food, with food recommendations and kitchen gadgets that can make your gluten free life easier.

NON-TRADITIONAL RECIPE CATEGORIES THE WHOLE FAMILY WILL LOVE.

Those are some of the lovely bonuses on the website, but of course it’s all about the recipes and Karen does not mess around here. Her recipes are well laid out and the pictures make them look delish. Not only are there several recipe index categories that you can click on, but I love that she includes these super cute icons at the top of the main recipe page that make the recipes easy to navigate. These icons include traditional categories like breakfast, dinner, lunch, and salads, but also some really interesting options like Taco Tuesday, which is a section full of Mexican dishes that my family personally loves, as well as 30-minute meals (and who doesn’t need 30-minute meals in their life), and another section called Think Spring. I’m sure that Karen changes this seasonally so I bet summer will be on the horizon. She also has a no bake icon which again is fabulous when we want a quick and easy recipe to make for the family.

Really clever, right?

MY GLUTEN FREE FAV’S.

My three favorite recipes on the Healthy Gluten Free Family website are the no bake mini Twix bars. Yes, Twix! Do you remember Twix bars? They were my favorite candy bar growing up. This is a gut healing and gluten free version of the popular treat. My whole family loves these. I also love Karen’s gluten free black bean burgers. This is a really good twist on the traditional burger and perfect for the vegetarian in your life. Of course, I mentioned that my favorite icon is the Taco Tuesday section. Right now, I’ve been making a lot of the grilled shrimp tacos with corn salsa. My kids are huge fans.

Of course, I have a link to Healthy Gluten Free Family in the show notes if you want to check it out.

A PARTNERSHIP IN LIFE AND IN GRAIN FREE RECIPES.

[20:58] I’m super passionate about gut healing recipe website #4, Lila Ruth Grain Free. Catherine, the recipe developer for the site says that both she and her husband struggled with autoimmune issues. Catherine has a passion for baking and photography, which you can totally see in her amazing food photographs on the site. I also love that the name of the website comes from Catherine’s grandmother. It’s such a sweet way to keep your memories of a loved one alive, I think.

Katherine’s husband, Ted, is a blog contributor who has celiac disease. A lot of people with celiac and also with IBD find that going gluten free just isn’t enough for them. They find that eating grain free can help them even more and this website and it’s recipes can definitely help you if you’ve already tried gluten free and found that it just wasn’t enough to totally get rid of your Crohn’s or colitis symptoms.

Catherine and Ted seem to have a really exceptional partnership with this website. Catherine talks about being the baker, and creating traditional and comfort foods. While Ted makes the salads, savory dishes, and cocktails. What a perfect combination for these two! It must be fun to live in their house at dinner time.

The Lila Ruth Grain Free recipe website is best for anyone experimenting with eating grain free or anyone on a special grain free diet like SCD, GAPS, Keto, or those who are dairy free or vegan. And if you really like Catherine’s recipes, she does have a cookbook you can purchase right from the website (it links to Amazon). Catherine has loads of recipes, with like I said, the most amazing photographs. Photographs are really important when it comes to feeling like I must shelp out all these ingredients and take the time to try a recipe in the first place.

Recipes on the website are broken down by categories like SCD, Paleo, Vegan, Keto, cocktails and smoothies too. So, you can just go to the eating plan or a grain free gut healing diet you are most interested in and start there.

GRAIN FREE AND COMFORT FOOD AT ITS BEST.

My favorite three recipes from Lila Ruth Grain Free are #1: the Cran-citrus fizz cocktail/mocktail. I made this the other day for my hubby and I to hang out late one warm night on the back deck. It was really light and sweet and delicious– and healthy, which is such a bonus. My #2 favorite recipe is the SCD Mac and Cheese. SCD and Mac and Cheese never go in the same sentence. Catherine’s take on this usually illegal comfort food is to die for. You’re gonna love it.

My third favorite recipe on the website is the SCD + Paleo key lime pie. I am a sucker for a really good key lime pie. And of course, eating no refined sugar and no grains, this wasn’t an option for me. I remember years and years and years ago, probably 25 years ago, my hubby (who was my boyfriend at the time) and I lived in Florida. We would often frequent the always busy, line out the front, restaurant called Joe’s Crab Shack. While I am definitely not a fan of crab, I always went with my hubby because of their most delicious key lime pie. Shout an amen if you know this restaurant and you know the key lime pie I’m talking about. It’s really the best in the world, hands down, until I tried Catherine’s grain free key lime pie. If you’re a lover of key lime pie, you have to try this recipe.

Lila Ruth Grain Free is linked in the show notes.

SHE MAKES GRAIN FREE COOKING AND BAKING AVAILABLE TO EVERYONE.

[25:49] We’ve made it to healthy gut healing recipe website #5. This is one you might already be acquainted with. It’s Danielle Walker’s Against all Grain and Daniellewalker.com websites. Against all Grain was Danielle’s first website but it looks like she’s moving things over to daniellewalker.com now. I include Against all Grain here because you might still want to check it out. There are several good recipes on that site. With cookbooks like Against all Grain, Celebrations, and Eat What you Love, Danielle Walker has become a household name for grain free eaters everywhere. Danielle was diagnosed with ulcerative colitis at 22 years old. After a few years of suffering, hospitalizations, and doctors saying that food doesn’t matter, Danielle was at her wits end. Weight loss, arthritis type of pain, elevated heart rate, hair loss, malnutrition, sleepless nights, unbearable joint pain and insatiable hunger plagued Danielle. During her worst periods, Danielle says that she “bordered death more than once.”

I’m betting having IBD yourself, that these are symptoms and scenarios that you can relate to all too well. After trying a couple different grain free approaches, Danielle decided on Paleo to help her heal and started a blog to help others suffering from similar ailments. Danielle calls herself a self-trained chef and her site features grain free, gluten free, dairy minimal, refined sugar free, Paleo, SCD, GAPS, and gluten free recipes.

It’s a little bit of something for everyone who suffers from Crohn’s and colitis and is looking at food to help in the healing process. Over the years, I’ve made several of the recipes from Danielle’s website and I’ve collected most of her cookbooks. She’s a really talented recipe developer and I love her website especially because the food pictures are gorgeous and very professionally done. Recipes on the website are traditionally laid out with categories for appetizers, beverages, breakfast, etc… recipes are also laid out by diet to so that would be things like Paleo, SCD/GAPS, vegetarian, as well as by cooking tools so if you want to make a meal in a slow cooker or instant pot. You know I’m a sucker for any instant pot creation.

THE HEAVENLY COMBO OF GORGONZOLA AND FIG.

There’s way too many favorites to count when it comes to Danielle’s recipes but I think my favorite right now are #1: her Gorgonzola fig flatbread. I’m a huge fan of blue cheese so I swap out the Gorgonzola and use blue cheese, but figs and blue cheese or gorgonzola are so delicious together. I also recently made Danielle’s ice cream sandwich recipe. It’s Paleo and gluten free. It was so much better than I was expecting. Ice cream sandwiches are just something that is difficult to recreate. There’s that childhood love and memories you have to compete with. But these ice cream sandwiches were delicious, even my kids enjoyed them.

My last Danielle Walker favorite is her stuffed sweet potatoes. Back in the day, I was a huge loaded baked potato fan. Jason’s Deli anyone? White potatoes are now not on the menu for me, but occasionally I’ll eat a sweet potato and Danielle’s recipe is so overloaded with savory goodies that it’s a party in every bite.

Like all of the websites we’ve talk about today, I will link Danielle’s two websites in the show notes so you can easily check them out.

MY REC’S FOR YOU.

So, tell me what you think mama, is there a website or a recipe I mentioned today that’s calling your name? If you’re completely new to the world of eating for your IBD, I highly recommend Healthy Gluten Free Family. It’s your perfect starting place. If Paleo is your jam, you can’t go wrong with Nom Nom Paleo. Super delish recipes the whole family will enjoy. If SCD is your life right now, go for it with A Life of Happenstance. It’s the perfect starting place for SCD legal recipes that don’t give up taste. And if you’re grain free and you’re sampling different diets right now like Paleo, Whole 30, or Keto, check out Lila Ruth Grain Free or Danielle Walker.

So, where do you go from here? How can you do IBD healing recipes like a mom?

ARE YOU READY FOR A MOM-SIZED CHALLENGE?

As soon as you’re done listening to this episode, go check out the one website I mentioned today that’s calling your name. Pick one recipe, just one. You can use my favorites and see if they become your favorites, or you can pick the one that sounds the most delicious to you. You can’t go wrong with any of these. I promise you that. Once you’ve picked out the recipe you’re going to try this week, DM me on Facebook. @TheIBDHealthCoach. I can’t wait to hear which recipe you picked and how it goes for you.

It’s one little step, but remember it’s baby steps like this, when we add them together that create gut health and healing from the inside out. You can do this and I’ve got you, every step of the way my friend.

Until we meet again, I’m wishing you much get that and happiness always.

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.

[34:02] 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 34: Who Else Is Confused About Gluten and Exactly How it Impacts IBD?

Of course, you know what gluten is and what it does to your body. Everyone knows what gluten is.

But what if you don’t?

What if, after all these years of people talking about gluten like they know exactly what it is, you’re feeling confused.

No more being afraid to ask about gluten!

How about a crash course in all things gluten and how it may be impacting your Crohn’s or colitis? How about a simple 3 step framework that makes you a certified gluten free super sleuth everywhere you go—badge and all.

If the whole concept of gluten-free makes you want to pull your hair out, or if you know you should stay away from gluten because you’ve heard it makes your IBD worse, but you don’t know exactly why, or if you just love to nerd out like me on all things gluten related, you’re going to love this episode.

We’re talking about:

  • How long gluten stays in your body after you eat it
  • Your simple 3-step gluten free crash course framework so you know what you can eat and what to stay away from every time you eat
  • When you should to choose “certified” gluten free and when you don’t need it
  • The reason why brown rice might not be as healthy as you’ve been led to believe (especially for those of us with IBD)

And so much more!

After this episode, you’ll have all the information you need to begin your gluten free life. In fact, after this episode you’ll be elevated to gluten free super sleuth status.

Episode at a Glance:

  • [05:36] An imagery experience that really helps you understand gluten and grains
  • [08:34] What gluten and your kid’s craft corner have in common
  • [10:25] The link between leaky gut and gluten
  • [11:40] The reason why it’s so difficult for us to know the difference between gluten sensitivity and IBD
  • [13:01] What happens to your body if you’re gluten sensitive and you keep eating foods that contain gluten?
  • [16:03] How long gluten stays in your body after you eat it
  • [19:01] Your simple 3-step gluten free crash course framework so you know what you can eat and what to stay away from every time you eat
  • [21:45] Becoming a gluten free super sleuth at the grocery store
  • [25:04] When you should to choose “certified” gluten free and when you don’t need it
  • [27:50] The reason why brown rice might not be as healthy as you’ve been led to believe (especially for those of us with IBD)
  • [32:11] The surprising way you can include your family in your gluten free life
  • [37:11] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Your FREE Gluten Free Cheat Sheet

The Gut Love Community

Additional Resources from the Episode:

Definitions and Facts for Celiac Disease

Hidden Sources of Gluten

Clarifying the Gluten Free Label Rule

54 Foods You Can Eat on a Gluten Free Diet

Is White Rice Healthy?

Why Modern Wheat is Making us Sick

Neurologic and Psychiatric Complications of Celiac Disease and Gluten Sensitivity

Episode Transcript:

Of course, you know what gluten is and what it does to your body. Everyone knows what gluten is. But what if you don’t? What if, after all these years of people talking about gluten like they know exactly what it is… some saying it’s bad for you, others saying don’t believe the hype. If you don’t have Celiac Disease, gluten doesn’t affect you. What if all this time, with everyone around you seemingly knowing exactly what gluten is … what if you’re actually kind of vague on the details behind gluten and you’re unclear on how it affects your body? What if you’re confused about what foods contain gluten and what foods don’t? What if you’re a little leery of asking these questions because it seems like everyone around you knows all about gluten and you don’t want to be the odd woman out.

If the whole concept of gluten-free makes you want to pull your hair out, or if you know you should stay away from gluten because you’ve heard it makes your IBD worse but you don’t know exactly why, or if you just love to nerd out like me on all things gluten related, you’re going to love this episode.

[Music]

[01:20] 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]

Hey there dear one. Today’s episode of The Cheeky Podcast is all about gluten. What is it? Is there really a difference between gluten sensitivity and celiac disease? Why does it matter so much for those of us with IBD that we know what gluten is in what foods contain gluten? If gluten is so bad for you, what kind of problems does it cause? And will all those problems show up in your gut? Can gluten affect other parts of your body? And is there a full proof way to know if something has gluten in it so you don’t get glutened yet again?

We’re going to answer all of these questions and so much more today.

So while back, probably 13 years ago now, I had never heard of gluten. When a little book called Breaking the Vicious Cycle told me I should stay away from eating gluten to help my Crohn’s disease, I had no idea what they were talking about. I had never hear of this word gluten before. But somewhere down the line, while I learned all about how the specific carbohydrate diet can help those of us with IBD, I learned. I learned what gluten is, I learned about it’s impact on IBDer’s especially, and as time passed and more people started to talk about gluten, I forgot that not everyone knows what gluten is.

HOW CAN YOU STAY AWAY FROM GLUTEN IF GRAINS ARE CONFUSING TO YOU?

A few years ago, I was talking to a client during one of her first sessions. I was outlining a possible eating plan for her that was gluten free. I was telling her about all of the grains that contain gluten and talking about how with her new diet, she wouldn’t be eating these grains. I could tell by the look on her face that she was completely confused, and her response told me everything. She said, “Sure Karyn, I can stay away from gluten, but what’s a grain anyway?”

And right then and there, everything changed for me. It was the most wonderful reminder that not everyone knows what gluten is. Many people don’t even truly understand what grains are. How could I ask my client to begin a gluten free diet when she didn’t even understand the grains were.

So, before we even get into how gluten affects the body, before we get into the difference between celiac and non-celiac gluten sensitivity and the symptoms of gluten intolerance, we have to start at the beginning. This is especially for you mama, if you’ve been wondering this very thing. Over the years, I’ve learned that when many of my clients come to see me, in the beginning they are confused about this too. So, once and for all, let’s start at the very beginning and clear up any confusion that’s been standing in your way of your true understanding of what gluten is so you can move forward and decide if gluten is something you want to eat or something you want to avoid.

AN IMAGERY EXERCISE TO EASE YOUR GLUTEN CONFUSION

[05:36] Picture yourself on a warm sunny day, in a tall field where beautiful golden brown stalks are swaying in the breeze all around you. At the top of those stocks is a feather like structure. You are walking through the crops, letting your hands drag against the feathery like tops. Although this top of the crop contains hard pods that are filled with seeds, together, as you glide your fingers over them, they are very soft to touch. If you picked the top of the crop out of the ground and tickled your chin with it, I would almost feel like a light, warm feather.

In these light and feathery tops of these golden brown crops are grains pods, that when ground and processed in a manufacturing plant, these grain pods get made into foods like flour. Yes, the flour that you buy at the grocery store—white or brown—it doesn’t matter, both contain grains. Flours like these can be made from wheat (that’s the flour we’re most familiar with). And grains that got processed into flour are used to make bread, pasta, cookies, cakes, pizza—all those doughy foods we are used to eating in America and other parts of the world. Now, in these grains that make the flour we buy at the grocery store are protein structures. One of the protein structures that’s in many of those golden brown grains like wheat, barley, and rye is called gluten.

GLUTEN IS A HAIRY, WART-NOSED WITCH

So hopefully that imagery exercise helped you see exactly what grains and gluten are. Many people think gluten must be this this nasty, hairy, wart nosed, witch who hides in your favorite foods, but actually gluten is just a protein found in grains.

Like a just mentioned, the most popular grains where you’ll find gluten are wheat, barley, and rye. But gluten is also found in other grains you might see like kamut, spelt, and some oats. So, gluten is not just found in wheat. It’s in many other grains as well.

And gluten has this really interesting property. Think of gluten like the Elmer’s glue your kids use—sticky, elastic, glue. It’s what makes all those baked goods I mentioned before (the bread, cookies, and pasta) chewy, springy, and sticky. Gluten is the glue that binds our baked goods together.

Sounds wonderful so far, right? Why would gluten ever get a bad rap? It’s the star of so many delicious foods.

Well, the problem is that even though on the outside, gluten seems like a harmless, useful protein, on the inside, and especially for those of use with Crohn’s and colitis (so people with already sensitive guts), gluten can start to behave like that nasty, hairy, wart-nosed witch and wreak havoc on not just our digestive system but our whole body as well.

So what exact is so bad about gluten? Why is it a gut disruptor for us?

THE PROBLEM WITH TODAY’S GRAINS

Well, 50 years ago you might not of had a problem eating foods that contain gluten. But yesterday’s gluten is not the gluten of today. Advances in farming to yield more crops in less time and modernization of crops like growing dwarf wheat, have increased the amount of gluten in grains and made these grains more difficult for our sensitive bellies to digest.

For Crohn’s and colitis bellies, gluten can cause inflammation, an immune system response, and leaky gut that forms when unbroken down gluten particles break through our intestinal wall and begin to travel like foreign invaders into our bloodstream.

This difficulty processing gluten can be so damaging to our intestinal wall, that it actually flattens our intestinal villi, which are these finger-like structures that should stick up tall and proud, protecting our intestinal membrane and helping us with nutrient absorption. When you are sensitive to gluten, these villi can become flat and inflamed. An experience called total villous atrophy and an immune reaction can occur that is so severe that the body attacks the small intestine. This is what is known as Celiac Disease. And you can absolutely have IBD and Celiac Disease. You might be listening to this podcast shouting, me, me!

Symptoms of celiac can be very similar to our Crohn’s and colitis include severe bloating, gas, diarrhea, and abdominal pain.

DOES THIS SOUND LIKE YOU TOO?

But, what I tend to see more often with my clients who have IBD is a similar reaction to gluten, but without the diagnosis of celiac. People who experience similar challenges to gluten, without the celiac diagnosis have a true gluten sensitivity known as Non-Celiac Gluten Sensitivity, or a gluten intolerance.

You might have noticed this in yourself. You know that you seem to have a reaction to foods that contain gluten, but you don’t have Celiac. Or maybe you’ve been having the symptoms I mentioned… the bloating, gas, diarrhea, gut pain, but you’re thinking it must be my Crohn’s or my colitis.

This whole gluten sensitivity gets really confusing for those of us with IBD because the symptoms for celiac and IBD are so similar. The bottom line here though is that I don’t want you to let anyone (doctor, friend, internet meme making fun of people who say they’re gluten sensitive) tell you gluten sensitivity isn’t real. For those of us with a sensitivity to gluten, it’s as real as it gets. 18 million Americans have gluten sensitivity compared with 2 million who have been diagnosed with Celiac Disease. So, there’s a lot of us out there. I’m definitely a member of the NCSG club.

WHAT HAPPENS IF I DON’T DO ANYTHING ABOUT IT?

And when it’s left untreated, celiac and gluten sensitivity can cause a host of additional problems for us. From inflammation that leaves the digest tract and travels to other parts of the body like the skin (with rashes, bumps, or eczema)… my son had something called dermatitis herpetiformis—a skin condition caused by an intolerance to gluten. His general dermatologist told him he had psoriasis and gave us this foam medication that never worked. After seeking a second opinion and learning it was dermatitis herpetiformis and removing gluten, his skin patches were completely gone within 1 month.

Unchecked celiac and gluten sensitivity can also wreak havoc on the neurological system (with ties to challenges like brain fog, migraines, and ADHD, additional autoimmune disorders, to thyroid disease, heart disease, depression, anxiety, and other mood disorders. So gluten challenges have the power to take over our life. Studies have even linked gluten intolerance to type 1 diabetes, MS, anemia, osteopetrosis, infertility, and epilepsy.

All that chaos from one little protein.

SO, WHAT CAN I DO IF I AM GLUTEN INTOLERANT?

The good news is that whether it’s Celiac or NCSG, the way to solve the problem remains the same, remove gluten.

Easy, right? I know from experience that it isn’t so simple. It takes first, really understanding what gluten is, next knowing where to find gluten (and if you already tried to live a gluten free life you know you have to have a PhD in “glutenology” or gluten “detectivery” to know all the hidden places gluten is found), and then you need a plan in place to make sure you don’t cheat and don’t get glutened unintentionally. Just one ingestion of gluten can stay with you and damage your insides for up to 6 months after eating. Staying consistently gluten free isn’t a joke and it can be tricky to navigate.

GIVE GLUTEN FREE FOODS A FAIR SHOT.

So how do you do it? If you want to try a gluten free life, and whether you have IBD or not, I highly recommend you do, just to see if it makes a difference with your symptoms—I’ve seen it have truly amazing results for many clients I work with.  Just make sure you give it a fair shot—30 days to 3 months. No gluten, no cheats, no getting glutened because remember it stays with you, even in small amounts.

What’s 3 months? You can do it!

[18:00] And if you want to do it, let’s get you started and off to the gluten free races! So, we know all about grains and that they can get turned into flour. And we know that many of the foods made with flour today (bread, pasta, cookies, etc) contain gluten and that makes them more difficult to digest. You might be thinking, OK, I’ll just choose gluten free forms of flour and we’ll be good to go. Well, I wish it was that simple, but staying away from gluten isn’t just about staying away from gluten containing flour.

Food manufacturers love to hide gluten in packaged, boxed, and canned food to make our lives more complicated. You really do almost like you need to that PhD in gluten “detectivery” to live a gluten free life.

Are you ready for your crash course? I might not be bestowed with the power to give you a PhD, but I’ve got a gluten free detective badge coming your way with my 3 Simple Steps to Gluten Free Super Sleuth Status.

I LOVE A SIMPLE 3 STEP PLAN!

Step 1 is all about finding the obvious and the not-so-obvious gluten.

I mentioned that food manufacturers like to hide gluten in products. These are foods like salad dressing, soy sauce, marinades, seasoning packets, pre-seasoned meats, and cans of soup. Even non-food items may contain gluten. Toothpaste, make up, shampoo, even some medicines and supplements contain gluten. It’s crazy, but when you really start to look out for gluten, you will be surprised at how many places you find it.

I wish I could tell you that what I just shared with you was an exhaustive list, but I’m really just getting started here.

I’VE GOT A FREEBIE WITH YOUR NAME ON IT.

If you really want to get serious about avoiding gluten (in places where it’s obvious and places where you need your gluten free detective badge), I’ve got a cheat sheet with your name on it. It’s my Obvious and Not So Obvious Gluten Free Cheat Sheet. You can take this cheat sheet with you, put it in your purse, pin it up on your refrigerator—put it wherever you need to, to help you at the grocery store, restaurants, while traveling, and eating at friends’ houses. America is opening, we’re all getting out more, so this gluten free resource will definitely come in handy. If you want my complete gluten free cheat sheet, you can find the link for it in the show notes or go to it directly at karynhaley.com/glutenfree to check it out.

OK, so step 1 of your super sleuth gluten free detective skills is knowing to look for the obvious and not so obvious hidden gluten. Get your gluten free cheat sheet and you’ll be all set knowing what to look for.

BECOME A LABEL READING SUPER SLEUTH.

Step 2 is developing your super sleuth gluten free detective label reading skills. And it ain’t as easy as it sounds, let me tell you. Food manufacturers aren’t required to say “this contains gluten” on the package—not on the front of the package, not in the nutrition facts, not in the ingredients, not even in the allergens list. But, the FDA does require that if foods contain any of the top allergens, it does need to be list on the allergens list located, on most products, just under the ingredients list. And wheat is a common allergen. Ding ding ding, remember wheat is a big player in the world of gluten. So, when you’re playing super sleuth gluten free detective, the first place to look is the allergen list. If you see the word wheat, you know it contains gluten. Place it back on the shelf. Step away from the product. No one gets hurt.

YOUR’E NOT OUT OF THE WOODS JUST YET.

Now, if the product doesn’t contain wheat in the allergens, that’s great, but it doesn’t mean you’re out of the woods just yet. Since gluten goes by many names, it’s time to search the ingredients for those names. Do you see the words, wheat, barley, or rye? How about brewer’s yeast, bulgur, bran, malt, matzo, or triticale—they all contain gluten.

Remember, there’s lots of hidden gluten out there. This is where your gluten free cheat sheet will come in handy so grab it and take it with you to the grocery store.

I promise you won’t need it forever. It’ll give you a leg up on gluten until you get comfortable identifying hidden gluten in the food you buy.

[24:01] And a couple bonus tips when it comes to step 2: some packaged foods will say “gluten free” on the label. Half these foods are already gluten free and the manufacturer is just using the words “gluten free” to hike up the price of the food. Don’t be fool by false claims. Always be a skeptic when you see “gluten free” on the front of the package. Some foods are naturally gluten free.

One other bonus tip when it comes to step 2: In order for a food to be considered gluten free, it must contain less than 20 ppm of gluten in the food. While that may seem like a very, very low amount of gluten, to many of us super sensitive folks with IBD and also with Celiac, that may not be low enough. I’ve had clients who’ve not been able to tolerate even that amount. If this is the case, choose foods that are labeled “certified gluten free.” This label ensures that it was tested and certified by a 3rd party and that the levels of gluten in the product are even lower than the industry standard—usually anywhere from 5-10 ppm.

Lastly, just because you have read a food label a month ago doesn’t mean you can always trust what’s on the ingredient list to be the same. From time to time, food manufactures change their ingredients, so be on the lookout for changes like that. It’s happened to me several times in all my years of being gluten free where a product I love has changed ingredients and is no longer safe for me to eat.

DON’T FORGET STEP #3.

One last step in my 3 Simple Steps to Gluten Free Super Sleuth Status. You’ve almost got your gluten free detective badge now mama!

Lastly, Step 3 says that instead of having to navigate the world of the super sleuth’s to find the gluten free version of every food, do it the much easier way and just buy food that naturally gluten free—it’s tons healthier and better for your digestive system anyway.

Foods that are naturally gluten free are whole foods. Whole fruit, whole veggies, unmarinated meats and fish, eggs, most diary products (but be careful with ice cream and some cheese products like prepackaged shredded cheese or cheese spreads), whole ancient grains like quinoa, millet, and amaranth). Rice is gluten free, but instead of brown rice, I like white rice better. Many people choose brown because they believe it to be healthier, but actually, but if you’re going to eat rice, I like white basmati rice as a better option. Brown rice contains more phytic acid (which is a natural coating that makes it harder to absorb the minerals in the rice) and also and higher levels of arsenic. Both of these compounds can be challenging for our already compromised gut. White rice, and especially basmati rice, is easier and gentler on our digestive system.

Plain fats and oils, we’re talking butter, coconut oil, ghee, EVOO… are naturally gluten free, many condiments like ketchup, yellow mustard, and mayo are naturally gluten free. You’ll want to always double check the label though, just like I taught you in Step 2 because some condiment companies do tend to add gluten. BBQ sauce, and pasta sauces are a couple places you may encounter gluten.

[29:40] My favorite naturally gluten free condiment is coconut aminos. It’s close to tasting like a soy sauce and it’s delish for salad dressings veggie toppers, Asian dishes. You can find it in the condiments section at your grocery store.

One last thing I want to warn you about as we finish up Step 3. With all of these naturally gluten free foods, and with the packaged gluten free foods, remember that just because a food is gluten free, doesn’t mean it’s healthy.

BUT IT’S GLUTEN FREE!

I hear this from people all the time. Clients, friends, family members.. even though my mom has passed, I can still hear her in my head saying, “But Karyn, it’s gluten free.” I don’t know where gluten free became synonymous with healthy. Yes, for many of us with Celiac and gluten sensitivity, eating gluten free is healthier for us, but cookies are not healthy because they are gluten free. They’re just gluten free.

Crappy food is crappy food, no matter what.

OK my love, we’ve covered a lot of ground today. We started at the very beginning with what’s a grain and what’s gluten. We discovered why gluten and IBD are a bad combination. We explored the difference between Celiac and gluten sensitivity. And finally, I shared my Simple 3 Step Plan to Gluten Free Super Sleuth Status.

You’ve got that coveted badge of gluten free honor now mama. Wear it proudly!

One last thing, we have to talk about before we part for the day. Let’s talk about how when it comes to gluten, you’re going to:

DO IT LIKE A MOM.

You can think of this as your last bonus tip.

[32:11] If you choose to eat gluten free, feed your family gluten free too. Make your life easier, not harder. The saddest thing for me is listening to a client tell me, I make X for me for dinner, Y for my kids and Z for my hubby. No freakin’ way my dear mom friend. Get real. We don’t have time for that.

Let me make this easy and break it down for you. For breakfast, eggs, most bacon, Applegate Farms sausage, fresh fruit, smoothies… are all naturally gluten free. A treat for the kids might look like a gluten free muffin or pancake.

Lunch might be a protein like chicken, turkey, or fish, eggs or tuna salad… lettuce greens in a salads, whole fruit and veggies, hummus, avocados or guacamole. If you want to keep it traditional and make a sandwich sometimes, gluten free bread is available. Better still, how about grain free bread? Most of my clients like it better anyway. You can easily make your own with almond or coconut flour or you can buy grain free bread from a company called Against the Grain. It makes a great tasting bread, rolls, bagels and pizza too.

Dinner is all about healthy protein and healthy fats. Chicken, turkey, lean beef, or pork, salmon or tilapia. Serve a double vegetable and a small starch as a side. Remember basmati rice, sweet potatoes, and quinoa are all gluten free.

KEEP THE FOCUS ON NATURALLY GLUTEN FREE FOODS.

When it comes to your kids, do it like a mom and focus on naturally gluten free foods. They always seem to taste better, and they’re healthier for your kiddos too.

You’ve got this mom friend. I’m with you every step of the way.  Remember if you’ve got Q’s, about the episode, I’m happy to help. If you’re on Facebook, I am too. DM me @TheIBDHealthCoach. Make sure you put the THE in the front when you’re searching. My other account got hacked so this is a new one.  Can’t wait to hear from you.

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

Chat soon!

[36:34] 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 33: 5 {More} Healthy Fats You Need to Heal Your IBD (Part II)

Ditch those preconceived notions you’ve been bombarded with about how all fat is bad for you and come with me on Part II of our journey to discover more of the best, high quality fats that help heal your IBD.

Last week (in Episode 32 and Part I), we uncovered the first 5 healthy fats that will make a big difference for your IBD healing and recovery.

This week, we investigate 5 more healthy fats that play a key role when we’re trying to calm down the bloating, gas, diarrhea, abdominal pain, and other gut challenges that plague us when we’re struggling to get control of our Crohn’s and colitis.

When we add eating healthy fats to our IBD eating plan, we add the ultimate in healing power to boost our immune function, lower our inflammation, and diversify our gut bacteria.

And these are the 3 keys to successfully combating our Crohn’s and colitis.

Episode 33 is a continuation of the juicy goodness from Episode 32, so for the full fat experience ; ) don’t forget to check out that episode too!

We’re talking about:

  • Why you shouldn’t give up on all eggs, even if you think you’re egg sensitive
  • The only type of salmon you can trust
  • The gut healing way to get quality fats from nuts and seeds, even if you’re in an IBD flare

And so much more!

After this episode, you’ll be armed and dangerous with all the information you need to enter the grocery store, ready to shop for high quality foods that will actually move the needle toward IBD remission and IBD freedom!

Episode at a Glance:

  • [09:34] Why you shouldn’t give up on all eggs, even if you think you’re egg sensitive
  • [15:50] The way to use eggs to add the extra gut healing factor to bone broth
  • [17:42] The 3-fold benefit of full fat yogurt
  • [19:40] The healthiest non-dairy, gut healing options for yogurt (definitely not soy)
  • [29:20] The only type of salmon you can trust
  • [32:40] The gut healing way to get quality fats from nuts and seeds, even if you’re in an IBD flare
  • [36:45] The ultimate healthy fat, and gut healing food that boosts your immune system, diversifies your gut bacteria, and lowers your inflammation, all in one beverage
  • [39:58] The best store-bought bone broth companies that are worth their weight in gold
  • [44:45] The most comprehensive (and FREE) healthy oils guide you’ll want to get your hands on today
  • [55:58] The best way to take your IBD healing journey to the next level

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Your FREE Healthy Oils Guide 101 &102

The Gut Love Community

Ep 32: 5 Health Fats You Need in Your Diet to Heal Your IBD (Part I)

Ep 12: Your Top 10 SCD Yogurt Questions Answered

Ep 15: 7 Healing Gems Every IBD Mom Needs to Know About

Additional Resources from the Episode:

Egg Nutrition and Health Benefits Explain Why It’s a Superior Food

Yogurt: The Nutrition Source

Omega-3 Fatty Acids in Depression

The 6 Best Seeds to Eat

18 Amazing Health Benefits of Bone Broth

Salmon Nutrition: Wild Caught Salmon Protects the Brain, Bones, Eyes, Skin, and More

3 Healthiest (and worst) Fish for Your Health

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] Welcome dear one, I am so happy and excited to share this moment with you today.

If you’re listening to this around the time of its release, it was just Mother’s Day last weekend. How was your day mama? I hope you got all the pampering and love you so richly deserve. I hope your IBD didn’t get in the way of enjoying the one day of the year that’s all yours.

MOTHERHOOD.

Even with all the crap we have to put up with (figuratively and literally), even with kids who talk back, and teenagers who break the rules, and hectic schedules and multitasking that would make a man’s head spin, I’d still take motherhood over every job in the world.

I bet you feel the same way too.

Motherhood is an honor to be cherished. And it is so important to me that you get everything you can get out of motherhood. That you suck the marrow out of motherhood. And at the end of your life, you can say that motherhood was a joy and a privilege and something you were so completely present for.

I’m so passionate about helping you heal your IBD, because I want you to be the mom and the woman you were destined to be. The one you were before Crohn’s or colitis came crashing in to change everything. So even though Mother’s Day has passed, in the United States at least, I want you to know that I know how hard you work each day. And I know you are the unsung hero, not just of your household, but for the world. Dramatic, yes, but no less true in my mind. Those of us with Crohn’s and colitis have to work extra hard at motherhood. We work extra hard because it’s challenging to be a mom with IBD.

CATCH ME UP ON PART I.

Speaking of motherhood, we had a great episode last week, just for you mama. Last week’s episode was part of one in our two-part series, 10 Healthy Fats You Need in Your Diet to Heal Your IBD. Last week, we went over the first five of those fats. I’ll give you a super quick recap, but if you haven’t heard Part I yet, episode 32, do me a favor and go back and take a listen when you have time. These 2 episodes all about the power of high-quality fat can stand alone, but they can be used together to make an even bigger impact for your gut health, and your mom life as well.

We started the episode talking about the importance of fat and how scientists and the medical community have gotten fat wrong for so many years. We talked about how fat can actually set your IBD free. Good fats can help heal inflammation, boost your immune system, and benefit your digestive bacteria to ultimately help heal your disease. So, get on the fat train mama. Don’t be afraid of fat, good fat that is. In episode 32, we talked about five healthy fats that also help heal your digestive system. Today we’re going to finish talking about 5 more healthy fats that should be part of your diet, healthy fats 6 through 10.

TELL ME HOW YOU REALLY FEEL.

So, last week, when I emailed our gut love community, the GLC for those in the know, all about this latest podcast with fat as our star, I asked our GLCer’s to reach out and tell me what you thought. What fat that we talked about last week interested you the most? Which one were you going to try to get more of in your life?

I love your responses so much that I thought I’d read a couple responses for you.

Sherry said, “I love your story about avocados Karyn. I always thought I hated avocados too. This week I tried guacamole for the first time and it was delicious. I bought it at the grocery store, but next time I’m going to try my own. Can you send your guacamole recipe my way?”

I already sent Sherry my fabulous guacamole recipe, but if you would like the recipe too, don’t hesitate to get in touch. You can email me at hello@karynhaley.com.

Tayell also reached out and said, “That was a juicy podcast. I can’t wait for part two. I’ve always been a milk chocolate lover but I’m guessing that is not the kind of chocolate you’re talking about. I found Hu chocolate at Thrive Market online and just ordered it. They have so many delicious flavors. I got cashew butter. Can’t wait to try it. I’ll let you know how it tastes.”

Tayell, cashew butter is my favorite too! And now you are combining goods fats with the chocolate and the nut butter. Bam, Tayell is slaying it! Let me know how it goes, Tayell.

DID YOU GET YOUR HEALTHY OILS PDF SERIES YET?

I love it ladies, I love that the episode inspired you to eat some fat and not be afraid of it.  Don’t forget, last week I mentioned that I also have a freebie going on right now to help you pick out your healthy oils at the grocery store. No more standing in the oil section wondering what’s good for baking, good for cooking, which ones should you not cook at all, what’s healthy and what’s not. I’ve got you covered with two of my favorite resources, Healthy Fats 101: Not Your Mama’s Oil and Healthy Fats 102: Smoke Point.

If you want to get your hot little hands on these resources, all you have to do is look in the show notes. There’s a link there. Or you can always just type the link into your browser– karynhaley.com/oil

[08:10] Now that you’re up-to-date on everything Part I, let’s go ahead and dive in and finish this two-parter episode with Part II. Let’s talk about 5 more good fats. Remember these are the fats you want more in your life when you’re trying to bring your IBD into remission. We need good fat in our diet. Each of the fats we’re talking about today, and the ones we talked about last week, behave a little bit differently. They all have a different nutrient profiles. We went into depth on these nutrient profiles in the last episode and we’ll be going into that for today’s fats as well so you know exactly what you’re getting everything you use these foods. But just know that the bottom line here is that these fats are healthy for your whole body and they are also an important part of your Crohn’s or colitis healing regime.

Let’s get to it. Let’s talk about gut healing healthy fat #6.

THE EGGSTRAORDINARY SUPERPOWER OF EGGS.

Healthy fat # 6 is one of my favorite foods, eggs. Super versatile, super healthy eggs.

Before we get into talking about all the health properties of eggs, and there are many, I want to speak directly to you mama if you are egg sensitive. Before you go ahead and tune out this part or a fast forward the episode, I want to tell you what I tell all my clients who can’t tolerate chicken eggs. It’s worth giving duck eggs a try before you decide to ditch all eggs.  Eggs from different animals have different properties and sometimes you may be sensitive one bird’s eggs, but not another’s. See if you can find duck eggs first before you give up all eggs. Of course, there’s other types of birds that lay eggs like turkey, quail, and goose, but I prefer to recommend duck eggs because they are very easy to find, even in your regular grocery store.

OK, so let’s talk about eggs, whatever eggs work for you. The key to getting the most gut healing benefit from eggs is all about buying high quality eggs. By the best eggs that you can afford to get all the benefits eggs have to offer. When buying eggs at the grocery store, you want to look for free range eggs because they contain lower amounts of cholesterol, more vitamin A, more omega-3’s, more vitamin D, and more beta carotene.

Pasture raised eggs and organic eggs are even better. When purchasing eggs, it’s great if you can buy from a friend who has a farm or if you have the space for it and no HOA standing in your way, possibly have your own chickens to get your eggs from. Knowing your egg source can really be helpful. Many companies claim their eggs are free range but only let the chickens out for a few minutes a day. This is not a free range chicken. That’s a jailed chicken with a visitor’s pass, at best. You should definitely be mindful of the conditions the chickens that lay your eggs are living in. You want to look for chickens who have full access to the outdoors, access to grub’s and other insects, chickens who are not given hormones or antibiotics, not chickens that are placed indoors and fed grains all day.

Whether you buy your eggs at the grocery store, from a farmer, or you have a few of your own, there is no truth to the color of the egg determining how healthy they are. Different breeds of chickens just create different color eggs. These different colors like blue and brown definitely look cool, but don’t think that they are healthier, because they’re not. Also don’t be swayed by the words natural or fresh on the egg carton. Neither of these made up words have anything to do with the health of the egg.

THAT YOLK IS THERE FOR A REASON.

When you eat your eggs, try not to skip the yolk. It’s got a much broader nutrient profile than the white of the egg. The yolk has loads of vitamins and minerals that are so crucial for your gut health and healing. Vitamins and minerals like B12, phosphorus, riboflavin and selenium. Eggs are a wonderfully healthy good fat that can help you heal, but eggs are also a great source of protein, the other building block of gut healing.

And I love that eggs are not just good for your digestive healing, they also have a multitude of health benefits including keeping your heart and eyes healthy, improving liver and brain function, and giving you healthy, glowing skin. Gotta love a food with all those health benefits, right?

Besides all of the wonderful benefits of eggs, what’s even better about this high quality fat is just how many things you can do with them. Let your imagination run wild when it comes to eggs. Eggs are not just for breakfast with scrambled, poached, fried, hard-boiled, or deviled. Eggs make awesome salad toppers, they make tasty little bites of heaven wrapped in bacon when you bake them in a muffin pan, they are delicious in an avocado boat and if you haven’t seen an avocado boat google it. You’re gonna love it. If you are grain free like me, you can make tortillas with eggs using them as your roll up filled with anything your imagination can think of.

When you’re in the beginning stages of gut healing, I highly recommend you crack open an egg into steaming hot meat stock or bone broth. The hot soup will cook the egg just enough and the nutrients will still be well intact for you to benefit from. Or how about a soft boiled egg as a topper for a beef or turkey burger. I bet you’ve seen these at a restaurant before. When you cut into the burger, the yolk of the egg spills out. It’s so healthy for healing your gut. And I’m giving you bonus points if you top the egg burger with sliced avocados. Don’t knock it til you’ve tried it!

DON’T BE AFRAID TO GET SAUCY WITH YOUR EGGS.

With every amazing way you can serve an egg, there’s probably nothing more wonderful than a Sicilian egg. In my Italian family, hard boiled eggs are always a part of the spaghetti sauce. The egg goes in with the meatballs, sausage, and spareribs and simmer within the homemade tomato sauce. And this all gets served over your spaghetti noodles for a delicious, mouthwatering Sicilian meal. Trust me, everyone I’ve ever served it to thought it was weird at first but is instantly converted the moment they try it. It’s like, what have I been missing this entire time. Hard-boiled eggs in my sauce? Of course, it makes sense! And these days, my spaghetti noodles are spaghetti squash or zoodle’s instead of pasta noodles, but the sauce still remains the same and it always includes hard-boiled eggs.

STOP BUYING LOW FAT/NO FAT YOGURT.

[17:42] Healthy fat #7 is full fat yogurt.

The gut healing benefits of full fat yogurt are 3-fold. First, it’s fat content, second the protein each serving contains, and lastly, the rich, gut healing probiotics in each bite. We all know how important probiotics are for the health of our gut and the bacterial balance of our microbiome. When we have Crohn’s and colitis, we can have a digestive system riddled with dysbiosis. The probiotics in the full fat yogurt are a great way to help balance that gut flora so you feel better, have less stomach gurgle and stomach aches, and less problems in the bathroom.

And when your yogurt comes from grass fed cows, you get your biggest nutritional benefit. When grass fed cows make grass fed milk, and that grass fed milk makes grass fed yogurt, it’s  full of omega-3’s, whey protein, calcium, magnesium, potassium, vitamin D, K2, and of course gut healthy enzymes and probiotics. Wow, can you imagine just how gut healing those nutrients can be for your IBD, all in just one amazing serving of full fat yogurt.

Just like eggs can come from different birds, yogurt doesn’t always have to come from a cow. If you are sensitive to cow’s milk due to either the lactose which is the milk sugar in dairy products (and a common sensitivity for those of use with IBD) or casein the protein found in dairy products, know that other options are available for you and you can still get many of the benefits of yogurt. Goat or sheep’s milk yogurt are two options, coconut milk is another great option for yogurt, and almond milk yogurt is also a possibility, as long as it contains the beneficial bacteria needed to help our gut.

Like so many of these quality fats I’ve been mentioning in this 2-part episode, there’s amazing health benefits that move beyond the gut. Studies have shown that yogurt can decrease the risk of type 2 diabetes, it can be a protective factor against colon cancer, it can increase bone density and support a healthy weight when we choose full fat. Yogurt can help boost the immune system, reduce blood pressure, lower cholesterol, can even help regulate our mood due to the gut brain connection.

Yep, I know you are feeling it too. Yogurt is a powerhouse.

When it comes to yogurt, the keywords to look for are organic and grass fed. These two options will give you your best gut healing benefit. Whenever I’m recommending yogurt to a client, I always give a good, better, best scenario for which yogurt to choose.

THE YOGURT LOWDOWN.

#1- When it comes to yogurt, your #1 best option is to make your own at home. And if you’ve never done this before, it might seem overwhelming, but trust me it is so stinking simple. It’s also like riding a bike. Once you know the simple few steps, you never forget how to make homemade yogurt. Making your own SCD or GAPS legal yogurt was the star of episode 12: Your Top 10 SCD Yogurt Questions Answered. If you are new to making your own yogurt at home, I highly recommend you check out Episode 12 to give you all the information you need to get started.

The reason I’m so partial to making your own yogurt at home is two-fold. #1- when you make it at home, you control the ingredients. And #2- because of the fermentation. Homemade yogurt can be fermented for 24 hours at home to reduce virtually all of the lactose in the milk. No more gurgle belly, bloating, and diarrhea after you eat yogurt. This can be very helpful for those of us with IBD who have trouble digesting the lactose in dairy.

#2- Let’s say that homemade yogurt isn’t an option for you, for now. Maybe you just want to dip a toe in. Maybe you just want to check out this full fat yogurt gut healing tool. If that’s the case, go with option #2- non-dairy commercial yogurt bought at the grocery store. These are options completely lactose and casein free like almond milk yogurt and coconut milk yogurt. Skip soy yogurt though as many people with Crohn’s and colitis find soy to be challenging to digest. Unless it’s organic, it’s often genetically modified in the United States so that’s another reason to skip the soy yogurt.

When buying commercial non-dairy yogurt, be sure to take a close look at the ingredients and make sure it contains active probiotic cultures and that it has no or very limited additional ingredients. Some yogurts are so high in added ingredients, including sugar, that you’d be better off having a can of soda. Those high sugar yogurts with additives and preservatives are definitely not a good choice.

#3- Lastly, my least favorite option when it comes to buying yogurt for someone who’s on a mission to put their IBD in remission, is dairy made, commercial yogurt. The regular yogurt you buy at the grocery store. Although this type of yogurt probably contains probiotic benefits, it’s not fermented for 24 hours like your homemade yogurt.

Like I mentioned earlier, many people with IBD have challenges with lactose. Commercial brand yogurts are usually fermented for eight hours which is not enough fermentation time to get rid of the lactose. This is where the 24-hour yogurt will benefit you more. If this is your only option, it still may be of benefit to you. Just make sure you choose plain yogurt, and add your own berries or honey (in small amounts) when you get home. Again, this can be a place where manufactures love to add sugar. Eating all that sugar with your yogurt will defeat the purpose of those gut healing and balancing bacteria that are the most important part of the yogurt.

[27:09] OK, just to recap yogurt, your best option is making your own homemade yogurt at home. I can help you get started with that at Episode 12. I’ll leave a link for it in the show notes. Second option if homemade isn’t possible, is to choose non-dairy yogurt at the grocery store. And last but not least when it comes to yogurt, the last option is buying commercial yogurt made from dairy. Whenever you buy yogurt at the grocery store, look for plain yogurt and add your yogurt toppers when you get home.

ARE YOU MAKING THIS MISTAKE WHEN IT COMES TO BUYING SALMON?

Healthy fat #8 is Fatty Fish.

When it comes to gut healing fish, we are looking for the oily fish. Sounds appetizing, right? Salmon, mackerel, sardines. These particular fish varieties have a multitude of gut healing benefits by helping you fight inflammation with their high levels of omega 3’s.

Let’s talk salmon first. Salmon is full of protein, selenium, niacin, B12, and vitamin D. The fat content and salmon boosts brain function and the anti-inflammatory properties help heal your gut. With salmon, of course, we want to purchase wild-caught. But be careful with the labeling of salmon. Some salmon is labeled wild caught even though it was raised in a hatchery and then relocated to the wild. Some salmon may even be genetically modified and unfortunately the FDA does not require that it states GMO on the label. In the research I did on how to find quality salmon, I found that your best chance of getting high quality salmon is by looking for Alaskan wild salmon. This type of salmon seems to be the least contaminated so look for that on the label when you are purchasing.

Because mackerel and sardines are also oily fish, they boast many of the same nutrient dense properties as salmon. Omega-3 fatty acids, B vitamins, and of course these nutrients make these fatty fish options anti-inflammatory too.

Just a gentle reminder, we do need to be careful with fish as it can contain mercury. Most sources I found recommend eating fish no more than 1 to 2 times per week, and that maybe less if you are pregnant. Definitely check with your doctor and get more individual recommendations on that if you are pregnant or planning for a pregnancy.

Just like with eggs, let your imagination run wild when you’re thinking about what to do with your salmon, mackerel or sardines. All three of these fish can be grilled, roasted, or baked with your favorite seasonings. So what do you think? How about making it a fish night tonight!

Between last week and today, we have made it through 8 healthy fats every IBDer needs to heal. Let’s round out our healthy fat conversation with the last two of our gut healing healthy fats.

[30:29] Healthy Fat #9 is actually two similar high quality fats—nuts and seeds.

I know you’re not happy about this one, I can see you yelling at me now through your phone right now. What are you talking about Karyn? I can’t have nuts, I can’t have seeds. I can’t digest those. I get you, I get it. Stick with me though I’m going to share with you how you can have these Super amazing gut healing fats, even if you aren’t in remission just yet.

First of all, let’s start with nuts and seeds in their whole, raw, natural state. These are definitely your healthiest option and best if you are in remission. We don’t want any of these harder to digest foods getting stuck in your digestive tract before enough healing has taken place. But, that doesn’t mean nuts and seeds are completely off the table for you. Nuts make wonderful nut butters and if you have a high-speed blender, seeds can easily be blended into a smoothie so you don’t even know they’re there anymore. Their just part of the rich and creamy smoothie.

Nuts and seeds, whole or ground up, are jam packed with vitamins and minerals, as well as anti-inflammatory omega-3’s. Remember though with nuts, a little really goes a long away. It doesn’t take very many nuts to get the amount of fat you’re looking for to reap the gut healing benefits your looking for.

With so many nuts on the market, you might be wondering where you should be putting the effort. There really are so many and most of them do have high quality health benefits, but I do have a few favorites for those with Crohn’s and colitis.

THE BEST NUTS FOR YOUR GUT HEALTH.

Almonds are fantastic because they’re high in fiber, protein, and vitamin E. Cashews are full of antioxidants, and if you’re concerned about fat because either you’re watching your weight or you struggle to digest fat due to your illness, cashews are the perfect option for you. They are lower in fat than other nuts, but still give you amazing gut healing benefits.

What other nuts are worth trying out? Well, walnuts rock for sure. They are super anti-inflammatory because they’re full of omega-3’s and they’re also high in protein and minerals like magnesium, copper, and manganese. I’m also a huge fan of Brazil nuts. They have serious amounts of selenium which helps fight against cell damage. That’s a huge help for those of us with IBD.

If you’re at a place where your Crohn’s and colitis is healed enough or you are in remission, my favorite way to eat nuts is in a trail mix or chopped as a salad topper or as a topper on a lettuce wrap. I’m also a huge fan of pecans in roasted brussels sprouts, but nuts can also be a topper for any cooked veggie. Maybe a green beans almondine.

If you’re in gut healing mode, and I’m betting you are because that’s why you’re listening to this podcast, save the whole or chopped nuts for a little waze down the road. Use your nuts as a nut butter. Almond, cashew, and walnut butter are your best options. Seeds like pumpkin, flax, chia, sunflower, and hemp are perfect for blending into a smoothie. They will give you that added health factor, but if you use a high-speed blender like a Ninja, Blendtec, or a Vitamix, you will not have any trouble digesting them. Seeds like these are high in magnesium, iron, calcium, and phosphorus, but because of their omega-3’s, they are also high in anti-inflammatory properties.

THE ABSOLUTE ULTIMATE GUT HEALING FAT.

[36:45] Healthy fat #10

I saved the ultimate gut healing fat for number 10. Thinking about all the ones we talked about so far, can you guess which one I saved for #10? It’s a gut healer I talk about all the time on the podcast. The ultimate good fat is bone broth. An absolutely critical must do when you’re in gut healing mode. Talk about a powerhouse of health. Bone broth increases your immune function with amino acids like L glutamine and it also decreases your inflammation with its gelatin and collagen properties that help to heal leaky gut. I think the best thing about bone broth or meat stock (like I like to make) is the way that it is able to help diversify the bacteria in our digestive tract. This is the ultimate key to healing our gut troubles.

When it comes to bone broth, I’d love for you to make your own. It’s really so simple and only requires a few ingredients. If you want more information on the bone broth, I definitely talked about it on several episodes, but I think the one that probably has the most information is episode 15: the popular 7 Healing Gems Every IBD Mom Needs to Know About. This one, still continues to get downloaded multiple times a day because it’s power packed with good into. And one of those healing gems, of course, is bone broth. If you’re ready for bone broth, it’s super high-quality fat that helps with gut healing, go check out that episode and get started today. I’ll link it up in the show notes so it’s easy for you to find.

Because I know that making your own bone broth isn’t in the cards for everyone, I’d like to just give you a few options to buy. I’m hoping that these will get you started and get you excited about bone broth, enough that you will look into making your own. It’s so simple. And if you don’t have a recipe of your own, get in touch with me. I’ll send you out a bone broth (or as I do it, meat stock) recipe right away.

OK, so if you want to just dip your toe in and start by buying bone broth, which company can you trust? There are so many on the market today and trust me when I tell you, most are not good. When it comes to buying store-bought bone broth, my favorite companies are Kettle and Fire, Bare Bones, and Bonafide Provisions. You can probably find all three of these at your regular grocery store, but you can also find them at health food stores everywhere, and of course, online.

So, how are you going to use your bone broth or your meat stock, you’re going to drink the broth straight. And drink it like it’s a party and you’re partying like it’s 1999 and it’s the last drink on the planet. Drink it every day while you’re in gut healing mode and very soon you will start to see that it will benefit your gut.

So there you have it, between the 10 healthy fats episodes Part I and Part II, you now know the 10 healthy fats that should be part of your diet if you want to heal your Crohn’s or colitis. These healthy fats will help reduce inflammation throughout your body, they will help boost your immune system so that your immune system is not attacking itself, and most importantly they will help to balance your bacterial load throughout your digestive tract.

Good quality, healthy fats.

Our heart needs them, our liver needs them, our brain needs them, and especially our gut needs them. So, no more being afraid of fat mama. Bad fat, absolutely. Stay away from nachos and French fries and processed foods and potato chips. Good fat? No way. Eat it like your health depends on it, because it actually does.

THE DO IT LIKE A MOM, RECAP.

[42:10] Let’s recap on those 10 healthy fats you need, the 5 we talked about last week in Part I and the 5 healthy fats from today, Part II. These the 10 best fats to help heal your IBD. Of course, I’m sure it goes without saying, eating quality fats isn’t the only thing you need to heal because there’s definitely a well proven combination of approaches that help to heal your IBD, but when it comes to eating for IBD, the big take away here is that fat is a crucial component.

Here’s the 10 good fats we talked about:

#1 Coconut oil

#2 Butter and ghee

#3Avocados and avocado oil

#4 Extra virgin olive oil

#5Dark chocolate

#6 Eggs

#7 Full fat yogurt

#8 Fatty fish

#9 Nuts and seeds

#10 Bone broth or meat stock

Get that shopping list ready mama, it’s time to buy some healthy fat. What are you already doing when it comes to good fats? What did this episode and the last episode help you with when it comes to quality fats and inflammatory bowel disease? As always, I want to hear from you. Let me know how old this information landed for you. Let me know what you are going to try when it comes to high quality gut healing healthy fats.

[44:45] Also, a quick remember that if you’re feeling confused about which healthy fats to stock in your pantry, which ones are best for cooking, which ones shouldn’t be heated, and if you can heat it, what temperature is it best on… then you definitely want your two healthy oils guides, Healthy Oils 101: Not Your Mama’s Oils and Healthy Oils 201: Smoke Point, you can get both of these free resources by clicking the link in the show notes or by going directly to karynhaley.com/oil

Healthy, gut healing fats, out.

Until we meet again mom friend, 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.

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: 32: 5 Healthy Fats You Need in Your Diet to Heal IBD (Part I)

What comes to mind when I say the word, fat?

Nothing positive, right? Society has conditioned us to believe that fat and everything that has to do with it, is bad.

Fat is bad.

But what if I told you that everyone needs fat to be healthy?

What if I told you that those of us with IBD need fat even more than most people.

Sure, many of us with Crohn’s and colitis are underweight and wouldn’t mind gaining a few pounds, but quality fat that comes from food is about so much more than gaining a few pounds.

Health fats in the food we eat is about healing inflammation. It’s about boosting our immune system. And most importantly, healthy fats have the power to transform our digestive system into a balanced, happy belly.

Who wouldn’t want that?

Stick with me for this special 2-part episode of The Cheeky Podcast as we explore the 10 best, healthiest fats we can eat to transform our gut junk into gut love.

Today, we’ll focus on healthy fats #’s 1-5.

We’re talking about:

  • What went terribly wrong with the 80’s low fat/fat free craze (and why it should never be repeated again)
  • The no-holds-barred truth on what are the healthiest and unhealthiest oils so you can stop your “say what?” expression every time you go down the oils aisle at the grocery store
  • The would-be healthy fat that’s actually watered down with other ingredients 70% of the time (and how you can play detective to get the real deal)
  • The decadent recipe for avocado chocolate mousse that’s delish and gut healing at the same time.

And so much more!

After this episode, you’ll be ready to ditch the fats that are bringing your gut health down and welcome in the healthy fats and oils that are the key to healthy gut repair and maintenance.

Episode at a Glance:

  • [07:06] What went terribly wrong with the 80’s low fat/fat free craze (and why it should never be repeated again).
  • [10:45] The 3 reasons why fat is the key to healing our gut troubles.
  • [12:15] The no-holds-barred truth on what are the healthiest and unhealthiest oils so you can stop your “say what?” expression every time you go down the oils aisle at the grocery store
  • [18:40] The “drop the mic” unrefined oil that’s anti-viral, anti-bacterial, anti-bacterial, and anti-inflammatory (the bam you need to heal your IBD).
  • [20:55] The good fat that protects not only our gut health, but also lubricates your joints too (goodbye IBD arthritis).
  • [23:20] The problem ghee can solve for those of us who are sensitive to lactose and casein.
  • [28:30] The fruit that’s high in healthy gut healing fat and also several nutrients like omega 3’s, choline, calcium, and selenium.
  • [34:30] The healthy fat that’s the heart of the Mediterranean diet and is also a gut healing super star.
  • [36:06] The would-be healthy fat that actually watered down with other ingredients 70% of the time (and how you can play detective to get the real deal)
  • [40:50] The polyphenols and flavonoids in this gut healing high-quality fat help decrease inflammation in our body.
  • [43:09] The decadent recipe for avocado chocolate mousse, that’s delish and gut healing at the same time.
  • [50:08] The best way to take your IBD healing journey to the next level.

Rate, Review and Subscribe on Apple Podcasts.

Mentioned in This Episode:

Your FREE Healthy Oils Guide 101 &102

The Gut Love Community

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

Additional Resources from the Episode:

Hu Chocolate

Equal Exchange Chocolate

So, This is Exactly How Sugar Makes Us Fat

Why Fats Matter to Your Gut and Your General Health

All About Fats and Why We Need Them in Are Life

What are the Health Benefits of Dark Chocolate?

20 Coconut Oil Benefits for Your Brain, Heart, Joints, and More

The Top 20 Health Benefits of Real Butter

Ghee Benefits: Are They Better Than Butter?

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] Well, hello there fellow IBD mama. If this is your first time listening, welcome, I’m so happy you found The Cheeky Podcast and I’m honored to have you here as we tackle IBD together. If you’re a long time listener, welcome back dear one. If you’ve been around for a while and if you are loving what I’m dishing out here each week, definitely consider subscribing to the podcast so you never miss an episode. It’s been an exhilarating ride so far, and I am so happy to be on this IBD journey right by your side.

WHAT HAPPENS WHEN YOU SAY “FAT?”

I’ve got a great episode for you today. And it’s all about a word that nobody likes saying— FAT. As women especially, we hate that word. But today we’re talking a fat, mama. I dare you to say it out loud with me. Fat! How about this one– Fat is good. Especially for those of us with Crohn’s and colitis.

Today, I’m taking you through the first 5 of the 10 healthy fats you need in your diet to help your IBD heal. There’s a lot to get to through when we’re talking about healthy fats and I want to give each gut healing, healthy fat the time it deserves. That’s why we’re making this episode a two-parter. So today we’re talking about the first five of the 10 healthy fats, next week we’ll tackle the last five. So, if you want to know about all of them, you definitely have to tune in next week as well.

For today, as we discuss the first 5 on our healthy fats list, we’re going to start by touching on the time not that long ago in our history when fat was a toxic word, next we’ll get into why fat is not something to be feared, but instead, a food group to be revered, and so important for your gut health and lastly will dive into the healthy fats 1-5 that every IBDer needs in their diet to heal. One of the fats I’ll be talking about in this 2-part episode is positively decadent and another is truly the ultimate goddess of good fat.

Are you ready for some fat loving, gut healing goodness? Let’s get to it.

WHERE DID THE 80’S GO WRONG?

So if you’re an old woman like me, I bet you remember the low fat craze of the 80s. Snackwell’s, Tab, fat free salad dressing, fat free Pringles and Wow chips. And the bulk of doctors, scientists, and the food industry telling us all fat was akin to the devil. Candy sales surged because it was easy to make tasty low-fat or no fat versions of these sweet treats. All you had to do was add in extra sugar.

I remember my best friend in high school eating huge bags of Twizzlers every day because the bag said low fat… practically like eating air. They didn’t count. I, myself, was a Snackwell junkie.  

Guess what happened? Everybody got fat!

Why? Well, to figure out why this happened we have to understand the power of a hormone called leptin. Leptin is a hormone that is made of a fat cells. It regulates your metabolism and the rate of fat breakdown in the body. Higher rates of Leptin equal higher metabolism, and a higher rate of fat breakdown in the body, while lower rates of Leptin equal a slower metabolism and a lower rate of fat breakdown for the body.

Leptin has the power to tell your brain that it’s energy thermostat is working and all systems are go, according to leptin hormone expert, Dr. Robert Lustig. But when we diet, or eat less fat, and instead, eat large amounts of sugar, leptin doesn’t have enough energy to tell your brain that you are full.

And when we overwhelm our body, and especially our liver with extra sugar, like all that high sugar, fat free food, the extra sugar gets turned into liver fat. The insulin spike that all of this sugar creates, can stop leptin from doing its job of keeping us feeling hungry when we are actually full.

Now we’ve got a problem because even though we were eating low fat foods, we were overeating on unhealthy, high sugar foods, which put us at risk of high triglycerides, heart disease, obesity, and fatty liver disease.

[07:06] So that low fat 80’s craze with high sugar to make everything fat free taste OK was a recipe for disaster.

Thankfully we are no longer in the high sugar/low fat phase, but I still hear negative comments about fat all the time. I still see fat free and low fat on the shelves, and it makes me want to gag. What a money-making scam! Why hasn’t the food industry changed to keep up with modern scientific discoveries?

THE TRUTH ABOUT FAT.

All fat is not bad. Bad that is bad. Fats you find in fast food, potato chips, nachos, cheeseburgers, packaged, boxed, and canned food… these are examples of foods that usually contain trans fats—fats that are not good for you.  But there’s many fats that actually are good for you and these are the kinds of fats that we called “good fats.” And it turns out these fats are particularly helpful when it comes to healing Crohn’s and colitis.

As IBDers, we need fat to be successful healers. I’m going to say that one more time just to make sure we’re all on the same page mom friend. We need good fat to help us heal. It’s that important. And not all fat is created equal, some fats are better than others when it comes to gut healing.

Good quality fats can help us absorb vitamins which is so crucial for gut healing. Fat soluble vitamins (which means that are absorbed better in fat) like vitamins A, E, D, K– these vitamins are necessary for healing. Quality fat in the foods we eat increases satiety– that feeling of fullness we get so we don’t overeat.

When my newbie SCDer’s come to me and say, “Karyn, I am so hungry.” I always tell them to load up on good fat. Keep the fats we’re talking about today and next week on hand while you’re in the early stages of any gut healing diet like SCD. It will help you feel fuller, longer. Plus, good fats help us reduce the glycemic index spike we can have when we eat too much sugar. So, no blood sugar crashes, and we especially don’t want those when we are new to an IBD healing diet.

SO WHAT DOES THIS MEAN FOR YOUR GUT HEALTH?

And let’s not leave this idea, here, with this general information. I want to get really specific about how eating quality fat is going to help your gut heal. Because for us, that’s what it’s all about. Many of the fats we’ll be talking about today and in part-2, next week, are anti-inflammatory. This is definitely a good reason to consume quality fats because we are trying to lower our inflammation levels when it comes to Crohn’s and colitis.

Fats are also the building blocks of all your membranes, and cell regeneration for gut healing is dependent on fat cells. Fat helps support and helps grow our gut flora through the same anti-inflammatory properties. Fats support healthy immune function, and nutrient absorption. Our gut flora—those awesome gut bugs that, when balanced, help our IBD remain in remission—actually communicate with the fat in the foods we eat. Research has been conducted on people who are classified as obese. And it’s been found that people who are obese have a greater proportion of bad bacteria than those who are of normal weight. Eating healthy fat, on the other hand, promotes the health of your gut bacteria, and a stable weight too.

Now, today with the first 5 of these 10 healthy fats you need have in your diet to help heal your IBD, we’ll be talking about a mixture of cooking fats and oils as well as foods that are high in gut healing fat.

GIVE ME THE LOWDOWN ON COOKING OILS. I’M CONFUSED.

But before we get started, because I know that so many of you have questions about which cooking oils are healthiest for you and the ones you should stay away from, let me give you a quick list of those first. We all know the feeling of standing in the grocery store oils section, just standing there, feeling overwhelmed, wondering which oils are healthy and which we should never put in our shopping cart.

Do you have something to write with, or an app on your phone open? OK, here’s the list.

Your best, healthiest cooking oils, the ones that are best for gut health are a butter, ghee, tallow (which is beef fat), lard (which is pork fat), chicken, duck, and goose fat, avocado and coconut oil.

Less healthy fats, ones you want to avoid when you are cooking are safflower, sunflower, vegetable, corn, canola, peanut, and soybean oil. And trans fats like margarine and shortening are never a good option.

I’VE GOT YOU COVERED WITH YOUR HEALTHY OILS 101 & 102 PDF.

[14:10] I have a great healthy oils series of pdf guides if you’re interested. It’s called Healthy Oils 101 and Healthy Oils 102. If healthy oils have been a mystery for you, if you’ve been that confused shopper at the grocery store, and if you want to dive deeper into which healthy oils you should buy and how to cook with them, this is the pdf series for you. Healthy Oils 101: Not Your Mamas Oils, is a great starter resource, and the follow up Healthy Oils 102: Smoke Point, gives you all the information you need to know about oils and the temperature they are best at. Some oils should never be heated, some only up to medium, and some can get cranked up to high without deteriorating. This guide will help you figure all that out.

You can get both of these healthy oils resources by going to karynhaley.com/oil.  That’s karynhaley.com/oil

I just know when it comes to cooking with high quality fats, oils can be of the hardest things to master. There’s just so many options and we’re given very little honest direction with what’s healthy and what’s not. If you’d like a little help in this area, definitely check out this Healthy Oils resource. I’ll also link to it in the show notes so you can just click on it there.

OK, let’s go ahead and dive into the best gut healing, healthy fats #’s 1-5 (out of 10- remember I’m saving the last 5 for next week’s part-2 episode). These are the fats you need to eat to help heal your IBD.

DROP THE MIC ON COCONUT OIL. WHAT A HEALTH BUILDER!

[16:30] #1 Coconut Oil

And yes, it is a saturated fat. Gasp, this is the reason why many believe it to be unhealthy. The American Heart Association focuses on how saturated fats may increase your LDL (and that’s our bad cholesterol), but it misses out on coconut oil’s benefit as being anti-inflammatory. It also supports brain health and gives us energy. Super important benefits.

Coconut oil’s health factor comes from its medium chain triglycerides. It includes compounds like caprylic acid, which is helpful for those with Candida. This is what makes coconut oil antibacterial, anti-viral, antifungal, and anti-inflammatory. And speaking of Candida, we just touched on this IBD related challenge a couple episodes ago—episode 30. So, if you think that you might have Candida, which is an overgrowth of yeast in the gastrointestinal tract, you might want to check out episode 30. I’ll link to it in the show notes. Coconut oil also boasts of having lauric acid, which is great as an anti-microbial, so it helps fight off viruses and bacteria.

When it comes to your gut, coconut oil helps you absorb your fat soluble vitamins and helps improve bacterial balance as well as helps to lower gut inflammation.

Talk about a healthy fat!

2 TYPES OF COCONUT OIL

There’s two types of coconut oil you’ll definitely want to be familiar with, unrefined and refined. Although one is touted as being healthier than the other, they both have their benefits. Personally, I have both in my house. Unrefined coconut oil is minimally processed so it does have more health benefits. Use this one with raw food, uncooked food, like when you make those cute little energy bites, or put unrefined coconut oil in a smoothie. You’ll never know it’s there, but you’ll still get the health benefits. Unrefined, or sometimes called virgin coconut oil, has a stronger coconuty taste. Coconut lovers love it, coconut haters, not so much because of its stronger flavor.

Refined coconut oil is great for cooking. It’s not as healthy as unrefined coconut oil because it’s more processed, but it also doesn’t have a big coconut taste, something that non-coconut lovers appreciate. Refined coconut oil is great for anything you cook.

Lastly, I just want to mention that coconut oil is just one healthy coconut product when it comes to healthy fats. Full fat coconut milk as well as coconut water are also fantastic coconut products that can help your digestive tract function at its best.

DITCH THAT MARGARINE MAMA!

#2 Butter and Ghee

Butter is another excellent high-quality fat. When you’re at the grocery store, skip the partially hydrogenated margarine and go straight for the real butter. Butter also contains lauric acid so it is antimicrobial just like coconut oil. Butter is a great source of vitamins E and K, and it helps prevent calcification of your joints–those stiff joints we can often get when we have crohn’s or colitis. Because of its high fat content, butter is also a great source of energy. It’s a great pick me up in the morning, even in your morning coffee or tea.

When you’re looking for a butter at the grocery store, it’s best to buy organic and grass fed. Grass fed (vs grain fed) cows make a butter that’s significantly richer in fatty acids as well as fat soluble vitamins. Grass fed butter is also higher in conjugated linoleic acid. It’s a fatty acid compound found in higher amounts in grass fed butter, which is great for immune system boosting and disease fighting.

Butter can be used to sauté anything, you can put a pat on top of your veggies, spread it on gluten or grain free bread, or even make avocado butter with it. There’s so many uses for butter both raw, as well as in cooking, frying, or baking.

WHAT IF I CAN’T EAT BUTTER?

And it’s good to know that if you have trouble tolerating butter, there’s another option available. Ghee, similar to clarified butter, has no lactose and no casein in it. Just like with butter, when it comes to ghee, choose grass fed and organic for the same reasons I already mentioned. It helps with better digestion and inflammation. Ghee is great for those of us with leaky gut or IBD because it helps digest the fat soluble vitamins we might have difficulty digesting due to deficiencies in our digestive tract.

Ghee is loaded with butyrate which is a fatty acid and important for gut health. Studies show butyrate can be helpful for lowering inflammation levels in Crohn’s and colitis specifically. Ghee also helps increase our gut flora and therefore gives us a healthier microbiome.

Ghee can be used very much like butter, in cooking, frying, or sautéing. It has a high smoke point so you can cook without worrying that it will burn a turn into a trans fat. You can put ghee on your veggies, spread it on a slice of gluten-free or grain free bread, and when it comes to ghee, you can even make your own from butter at home. I’ve done it and had clients do it occasionally. It’s actually fun!

IF YOU’VE NEVER GIVEN AVOCADO’S A TRY, IT’S TIME FOR A SECOND LOOK.

[25:20] #3 Avocados and Avocado Oil

In a word, avocados are awesome. I know people seem to either love avo’s or hate them. I’m in the love category. It’s up there in my top 5 favorite foods. But I didn’t always love avocados. They were green and slimy looking, they browned so easily.

I still remember the day I ate my first avocado. I’ve probably mentioned this before to the moms in the GLC, but I used to live in England. As you might expect from my accent (or as we so egotistically see ourselves in the US, non-accent) I live in America. But for 4 years, I got to live in one of the most special places on the planet, England. I had 2 tiny tikes at the time who’s favorite thing to do was visit Father Christmas (aka Santa Claus) at Harrod’s Department Store in London every year during the holidays.

If you think taking your kid to see Santa at the mall is a big deal, holy cow, this department store takes it to a new level at Harrod’s in London. One year, during our annual Harrod’s visit, we stopped in at the department store café for a quick bite after our Santa visit and I accidentally forgot to ask the server to remove sliced avocados from my sandwich. So when it came with avocados, I thought what the heck, I’ll take a bite. Well, as you might expect, this story has the happiest of endings. It was love at first bite, and avocados and I have been inseparable ever since.

Truthfully, I always felt kind of sinful eating an avocado, it couldn’t be good for me. It tastes too rich, too creamy to be healthy. Imagine my surprise, almost 10 years later when I realized these delightful fruits (yep, not a veggie), are actually not just delish, but are quite healthy too.

[28:30] Avocados are full of omega-3’s, choline, calcium, and selenium. They even have more potassium than a banana. Avocados are high in antioxidants and they’re also a great source of fiber, which helps grow healthy bacteria in your gut. Avocados also help give some bulk to your stool, so if you’re struggling with oatmeal or soft serve poops, regular eating of avocados might help to firm things up for you a little bit. Avocados are a great source of quality fat, the monounsaturated kind and they are also high in oleic fatty acid so they can help decrease inflammation.

HOW ABOUT AVOCADO OIL? IS THAT HEALTHY TOO?

Avocado oil is also an amazing high-quality fat to use in your cooking and uncooked as well. It’s detoxifying because it contains chlorophyll. And as a side benefit, avocado oil is wonderful for your skin and nails and your hair. Which by the way, while I’m thinking of it, coconut oil is too. I love a good coconut oil moisture hair bath—something us curly girls need lots of.

Back to avocados, now if you’ve never had an avocado before and you’re thinking what could I possibly do with it besides eat it straight, I’ve got you covered there. First of all, eating an avocado straight, with a spoon is delicious, but if you’re new to this healthy fruit you might want to start with avo toast, which is just a mashed-up avocado on bread. Bonus points if you make it gluten or grain free bread. You can chop up avocados and use them as a salad topper, you can put avocados in a smoothie to make it super creamy. Avocados can also be used to make deliciously creamy and healthy brownies or raw cacao pudding. Am I making your mouth water? Chopped avocados are an awesome topper for any stew or chili. And, of course, the most common use of the avocado is to make guacamole. Of course, you can buy that at the grocery store too. Just be sure to check the ingredients first to make sure it’s not full of crappy preservatives or additives.

Avocado oil also has a multitude of uses. My favorite is to put it in my homemade salad dressing. There’s actually a recipe for that dressing in that pdf I mentioned earlier, Healthy Oils 101: Not Your Mama’s Oils. The healthy oils info and the salad dressing recipe is yours if you go to karynhaley.com/oil. Remember, even if you are not eating salad because you’re in a flare or it upsets your stomach too much, you can still use salad dressing to add some healthy fat on cooked veggies or as a cooked veggie dipper. I like my avocado oil straight as a drizzle on veggies, and it’s also delicious as a drizzle on top of a puréed soup. Would it be weird to put avocado oil on my new favorite avocado soup? OK, maybe that would be just a bit too much avocado, even for me.

THE WONDER FAT THAT’S MISLEADING YOU AT THE GROCERY STORE.

#4 Extra Virgin Olive Oil

EVOO, as my gal Rachel Ray calls it. You knew this one was coming. Just about everyone knows of the health benefits of this healthy fat. It’s been well-researched and it’s anti-inflammatory and antioxidant properties have been reported on in mainstream medicine and throughout media. EVOO is at the center of the heart and gut healing Mediterranean diet.

[34:34] EVOO is a monounsaturated fat that contains oleic acid, so it fights free radicals and is full of antioxidants. A 2019 research review found that the phenol compounds in EVOO, which make it an abundant source of antioxidants, help to boost intestinal immunity and gut health of the microbiome for those with IBD.

And besides gut health, EVOO has many other benefits. It’s even been found to aid with lowering depression and anxiety levels, fighting cancer, dementia, and obesity. Talk about a wonder fat!

The one problem with EVOO is not in the rich quality fat itself, but in purchasing this healthy oil. With EVOO, it’s all about finding a quality brand that is reputable. A recent CBS report found that up to 70% of EVOO sold in stores is actually watered down with other ingredients, including canola oil.

To make sure that you get what you are paying for and the health benefits it touts, look for EVOO that is cold pressed or expeller pressed. Some bottles even have an IOC seal, that’s the Olive Oil Counsel seal that certifies that it is actually olive oil in the bottle.

Olive oil should be purchased in dark green glass bottles. That’s best for packaging because it protects the delicate oil from the light coming in and damaging its properties due to oxidation. Olive oil does become rancid quickly so the dark green glass helps protect its quality.

Don’t buy olive oil in those large plastic jugs, especially if you don’t use it very often. Olive oil, once opened, should be used within a few months. And because it’s so delicate of an oil, it’s not the best oil for cooking. Olive oil is best used as a drizzle on veggies, in salad dressings, sprinkled on toast or rolls. I love to mix EVOO with balsamic vinegar and use it as a finishing sauce for chicken. It’s also great in pesto, hummus, or drizzled over your soup like avocado oil.

THE DECADANT DESSERT YOU DON’T HAVE TO DESSERT.

#5 Dark Chocolate

Let’s end our conversation today with the most decadent fat of all, dark chocolate. Aaaahhhhh, dark chocolate. Delightful, sinful, almost made for a private, uninterrupted moment with yourself, dark chocolate.

Remember, I’ll be back next week with #s 6-10 on our list of the 10 healthiest fats you need in your diet to heal your IBD. But let’s wrap up today and with my personal favorite, dark chocolate.

Now when you think about dark chocolate, fat might not be the first thing that comes to your mind, but the fat in dark chocolate comes from the healthy and healing fat in the cocoa butter used to make it. Dark chocolate is rich in minerals like magnesium, iron, and zinc. All super powerful for us IBDer’s to help us relax, give us energy, as well as the ability to fight off infections. It has so many benefits, even non-gut healing benefits, like lowering cholesterol and blood pressure, and helping brain function and heart health. Dark chocolate has even been linked to helping fighting cancer.

But when it comes to gut health, dark chocolates’ properties are just as outstanding. Chocolate is anti-inflammatory because it contains high amounts of antioxidants. It releases polyphenols in flavonoids which then help to decrease inflammation in our body.

70% CACAO IS WHAT YOU WANT. AND 1 TO 2 SQUARES IS ALL YOU NEED.

Are you ready to go out and buy some dark chocolate? I definitely am. Try to choose at least 70% cacao to get your biggest health benefits from dark chocolate. And eating dark chocolate doesn’t mean to eat a candy bar a day. You can get beneficial health benefits from 1 to 2 ounces per day. That’s 1 to 2 squares. One more thing about dark chocolate is that it does contain caffeine. If you’re sensitive to even small doses of caffeine, you’ll want to skip this healthy fat.

I think I’m going to wrap this episode up so I can go grab me some dark chocolate. I’m a huge fan of the dark chocolate from a company called Hu. I also love the dark chocolate made by Equal Exchange. Forget an apple a day, I’m all for a square a day keeps the doctor away. I’ll link to Hu and Equal Exchange in the show notes so you can check them out.

So thankful that dark chocolate is healthy! Not sure if I’d choose avocado’s over dark chocolate. Thankfully, I don’t have to choose. Avocado chocolate mousse anyone? There’s a great recipe I’ve made several times for avocado chocolate mousse from Feel Good Foodie. I’ll link to in the show notes. Feel free to check it out and let me know how it goes for you. FYI, I usually sub out the maple syrup and use honey, but whatever floats your gut boat, go for it.

LET’S DO THE MOM-SIZED RECAP.

OK my love, let’s do a quick recap of the 5 healthy fats we talked about today. We started with the mother of all healthy oils, coconut oil. Remember to use refined for baking and cooking and unrefined for anything raw or uncooked and you’ll be set with that.

Next up was butter and ghee. Don’t be afraid of real butter darling. It’s antimicrobial and high in vitamins that support your digestive tract. And if you are super sensitive to lactose (butter only has small amounts) or casein (higher amounts) choose ghee. It’s the perfect butter substitute. No matter which one you pick, make it organic and grass fed to reap as many gut health benefits as you can. I buy mine from an Amish farmer who makes it himself. You can’t get much better than that.

High quality fat #3 was avocados and avocado oil. You know I passionately love this healthy fat. And don’t be afraid to experiment with this gut healthy gem. Avocado brownies, avocado egg boats—google them if you don’t know what I’m referring to. Delish. Avocado oil is fantastic too! It’s great for salad dressings and remember salad dressing isn’t just for salad.

An absolutely delish salad dressing is included in your free healthy oils pdf series. The one with Healthy Oils 101: Not Your Mama’s Oils and Healthy Oils 102: Smoke Point. You’ll learn all about the best oils for your health, how to use them, what states their best in, and how high you can heat them and have them still be safe. Get your free pdf at karynhaley.com/oil or just click the link in the show notes.

Healthy fat #4 was EVOO- extra virgin olive oil. Can I get an Amen for this gem of a gut healthy fat? Amen! Check your pantry today. What’s your EVOO situation like? Do you have a fake that’s been laced with canola oil, or is it pure EVOO goodness? I once went to an EVOO tasting in Italy. Holy moly, it was green and had almost a bite to it. Super fresh and really delicious. Nothing like I’ve tasted in the states, but you can find quality EVOO here. You just have to look for it—and in all honesty, be willing to pay a little more for it. Just use it sparingly.

Lastly, we dove into guilt free decadence with our last healthy fat for the day, healthy fat #5, dark chocolate. Don’t be afraid of good quality dark chocolate. Choose 70% cacao and you are good to go. Reap the benefits of dark chocolate for your gut and many other parts of your body too. Not to mention all the goodness it does for your mental health. It just makes you smile when you eat it, doesn’t it? Gotta love a snack that’s good for your mind and body!

WHICH OF THESE HEALTHY FATS ARE YOU READY TO TRY?

So, which of these good healthy fats do you currently have in your kitchen? Which ones are you going to go out and buy? Let me know. Give me a shout at hello@karynhaley.com. I can’t wait to hear your thoughts on healthy fats!

Remember mom friend, I’m here if you need help getting over your IBD challenges. I coach clients in my private practice, so reach out if you need me, and we’ll figure out how we can best work together to help you find remission and get your friggin’ life back, cause you deserve it mama. No more wasting time. It’s time to heal today.

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

Chat soon!

[49:34] 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.

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.