My October Favorites as a Gut Health Dietitian
Happy October!
It's officially 60 degrees in New York, and you can smell fall in the air. I love a seasonal transition, and this one also brings the shift into heartier, warmer meals, which feels like a welcome change. Here are five things I have been loving this month.
Essential Oils to Scent My Home
1. Essential Oils to Scent My Home
I love my home to have a clean smell, but I loathe chemical fragrances that can negatively impact health and hormones. Synthetic fragrances can contain phthalates and synthetic musks that disrupt estrogen signaling, increase inflammation and further burden the body, leading to hormone shifts that can impact so many areas of health. So being mindful of our products also comes down to being mindful of how we scent our homes. Even clean candles can impact our air quality due to the fine particles and byproducts they release when they burn. But not all scent options are damaging, and using essential oils is a great strategy. I have been using a diffuser, especially in my bedroom at night, to diffuse lavender blends that calm the nervous system and support sleep, and bright scents of grapefruit and orange in my living room to wake up and brighten the space. Essential oils still release their own compounds into the air, so I recommend diffusing in shorter sessions with a little ventilation rather than running it all night.
No affiliation, but I've been using Vitruvi and their essential oil blends if you are looking for a trustworthy brand to feel good about.
2. A Bedtime Snack
2. A Bedtime Snack
I have been paying close attention to eating enough over the past few months as I've pushed harder in the gym, and it has paid off with more consistent energy, more restful sleep, improved thyroid function, easier cycles, and a more regulated system overall. A bedtime snack is often treated as taboo in the gut health world, but for me it is necessary at least once or twice a week, and yes, I might be eating that snack in actual bed. Some nights I come home late from an event, and other days I realize I didn't eat enough overall. On those nights I know a bedtime snack is the difference between restful sleep and waking up at 3am from a blood sugar crash and cortisol surge (hello inflammation and stress). I still aim for a 12-hour overnight gut rest most nights of the week, but if I haven't eaten enough that day, I prioritize my blood sugar and sleep over my gut rest.
The snacks I have been loving lately are Paleo Valley Bone Broth Hot Cocoa and full-fat A2 Alexandre yogurt with local honey. Both offer balanced macronutrients, with the hot cocoa leaning more toward carbs and protein and the yogurt leaning more toward fat and protein, and both are easy on digestion.
If you wake at night, sleep poorly, or wake up unrested, I highly recommend trying a bedtime snack to see if it helps balance your blood sugar so you can stay asleep through the night.
Jovial Beans (Beans, Beans, the Magical Fruit)
3. Jovial Beans (Beans, Beans, the Magical Fruit)
Consider this my love note to beans. I grew up with a dad and brother who loved to sing "beans, beans, the magical fruit," and I have a newfound appreciation for that song. Beans are an excellent fiber and carb source that feeds your beneficial microbiome. Their soluble fiber binds bile in the gut and supports the elimination of excess estrogen and environmental toxins through the stool, which is key for hormone balance. They also provide the safe carbs our bodies need, and their high fiber content slows the release of those carbs so they are more supportive of blood sugar.
I love the challenge of fitting in ½ to 1 cup of beans every day into your meals. Are you in?
My favorite brand is Jovial because they pressure cook their beans so they are easier to digest, and they come in glass jars. If you are new to beans, start slow and microdose them by adding 2 tablespoons to a salad or a small amount to your soup, then gradually increase from there. Jumping straight to a cup a day can make the song above very true, with gas and bloating.
If you still struggle with gas, bloating, or pain after several weeks of slowly adding beans in, it could be a sign that your gut terrain and microbiome need a tune-up. My next suggestion would be to look deeper with our Gut Health Panel and find out why those beans are causing a ruckus.
Adapt Naturals Biome Protect
4. Adapt Naturals Biome Protect
On the subject of gas and bloating, one of the most common patterns we see in clients with chronic GI symptoms like constipation, bloating, gas, and loose stools is a depleted gut microbiome. Low-fiber diets, rounds of antibiotics, surgeries, or overly aggressive killing protocols (looking at you, SIBO treatments without proper testing) can all deplete the protective microbiome. Because our beneficial microbes help regulate the immune system and produce anti-inflammatory compounds, a depleted microbiome is a major root cause driver of not only GI symptoms but also histamine intolerance, eczema and acne, and candida overgrowth, and it has even been linked to anxiety and depression.
The way we prevent a depleted microbiome is by feeding the gut with optimal fiber, like the beans above, and we can also use targeted supplements like Adapt Naturals Biome Protect, which helps feed the beneficial microbiome, strengthen the gut barrier, and calm inflammation. Alongside a nutrient-dense diet, it is a great way to keep your gut terrain robust and supported through life's many ups and downs.
Bison Bean Chili
5. Bison Bean Chili
This chili recipe has been in my rotation for over a decade, and I always get compliments on how simple and delicious it is. It's a great protein, carb, and fiber-balanced meal that makes beans a main ingredient. The base of the recipe stays the same, but you can swap the beans, veggies, and add-ins however you like.
Ingredients
1 package Force of Nature bison Ancestral Blend
1 white onion, diced
1 sweet potato, diced
1 bell pepper, diced
2 jars Jovial kidney beans, rinsed and drained
1 large can crushed tomatoes
1 jar mild salsa (or go spicy if you're not a wimp like me)
1 to 2 cups bone broth, just to thin it out a little
Siete taco seasoning, to taste
Green onions, chopped
Parsley, chopped
Directions
Sauté the white onion, then add the bison and cook through
Add the rest of the ingredients, bring to a boil, then reduce to a simmer for 45 minutes, stirring occasionally
Top with green onions and parsley once finished
I hope these favorites feel inspiring, insightful, or just interesting, and help you lean into the habits that support the healthiest start to your fall.
In health,
Abby & the Above Health Team
