Since you just read the really exciting post on Digestion, let's talk about what gut rebuilding looks like.
Many are now more aware that the gut (microbiome) is of great importance in all matters of feeling right in the world. The population of microbes (bacteria) that live in your gut play a key role in your immune health, digestion, skin, energy and mood.
Did you know that eighty-percent of your immune health resides in your gut? Did you also know that the gut is often referred to as “the second brain” because of how closely gut health and cognitive health are related? Gut health is crucial for all seasons of life, and is especially important during pregnancy and postpartum.
There can be a number of contributing factors as to why you gut need attention. Antibiotic use, chronic depleting and ongoing health issues. Estrogen which plays important role in pregnancy and postpartum also pay key roles in dysbiosis. Imbalances in the gut can take many forms and folks (more than I can write here) with ongoing, complex issues should see a Registered Dietician like the awesome, Shelby Guptill, RD
Just like this entire approach, the plan is to rebuild the gut in stages. In general, we are taking an anti-inflammatory approach however we know that this can be highly unique. Also, I usually recommend staying on your liquid probiotic.
First, we will be giving is good old fashioned rest with lots of brothy, porridgy foods, water, herbal teas. We do this for about the first week but at least 5 days. Don't get nuts about the numbers here, just think week one is eating all the foods you're stocking your freezer with.
Second, we keep up with the bone broth. It is recommended that you try sipping some daily - even better with a dollop of ghee. Fiber will gradually increase as well building over the weeks with more complex foods. Collagen powder is acceptable here in low doses.
Third, we introduce (re-innoculate) the gut with new strains. We start this about the two week (14 day) mark with gentle ferments. While by their nature, ferments are anti- inflammatory we want to steer clear of the spicy (cabbagey) kinds like kimchi and sauerkraut for awhile. Favor foods like a good quality (ideally local) yogurt, unsweetened kefir (try with the Pepita Mylk),fermented miso, tempeh, natto? eventually lacto-ferments,
Please note, some people have a histamine response to some ferments. It's often not easy to know what strain will impact a person. It's ok to stop if it's not working for you - don't push through. Issues like heartburn, reflux, congestion, foggy and fatigued could show up this way which makes it a challenge to navigate in the postpartum.
ke yogurt, kefir, kimchi, kombucha, and sauerkraut help maintain a healthy gut,
"Pickling and fermenting are sometimes confused with each other. Let's set the record straight: Both processes are ways to preserve food. However, the pickling process preserves food in a brine (salt or salty water) or an acid such as vinegar, while the fermentation process preserves a food with bacteria.'
"So, how are pickled vegetables (and occasionally fruits) sometimes a good source of probiotics that boost gut health and digestion? Because some pickled vegetables are also fermented, like sauerkraut and lacto-fermented pickles, both of which can be made through the process of lactic acid fermentation.
When choosing pickled, fermented vegetables, always make sure the jar or packaging says "raw and unpasteurized," or "lacto-fermented." That way, you know the beneficial bugs are still alive and kicking, and ready to populate your gut."