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

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

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

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

We’re talking about:

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

And so much more!

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

Episode at a Glance:

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

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Mentioned in This Episode:

Get your FREE Almond Pulp Treats Recipe

The Gut Love Community

Additional Resources from the Episode:

Mountain Rose Herbs

Arbor Teas

Starwest Botanicals

Traditional Medicinals

How to Make Nut Milk at Home Video

Episode Transcript:


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.


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

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


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

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

[03:05] QUESTION #1


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

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

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


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

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

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


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


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

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

[09:03] QUESTION #2


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

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


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


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

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

[13:20] QUESTION #3


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

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

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


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

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

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


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

[18:16] QUESTION #4


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

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


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


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

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

Chat soon!

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

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

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

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

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

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