NourishDIY
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Flatulence/Bloating
​Foods to Eat More Of: 
  • Fruits: apples, kiwis, papayas, pumpkin
  • Vegetables: asparagus, fennel
  • Garlic, ginger, cilantro, cumin & yogurt

Foods to Avoid or Minimize: 
  • Artificial sweeteners
  • Dairy products (except yogurt)
  • Avoid eating fruit at least 30 minutes prior to or 2 hours after meals

Essential Oils:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Nutmeg, ginger, eucalyptus, fennel, lavender, spikenard, peppermint, spearmint (stomach, abdomen, bottom of feet).

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Anise, basil, bergamot, birch, caraway, cardamom, cayenne, chamomile, cinnamon, cloves, coriander, dill, fennel seeds, garlic, German chamomile, ginger, golden seal, ​​marjoram, mustard seeds, nutmeg, parsley, peppermint, rosemary, savory, star anise, thyme
  • Make a tea from any of the above and add a 1/2" slice of fresh, peeled ginger (crushed).  Add the ginger before steeping.
  • 1 teaspoon apple cider vinegar with every meal.
  • Try chamomile and/or fennel tea in between meals.

Yoga Therapy:
  • Yoga for Bloating, Digestion, Ulcerative Colitis, IBD & IBS (12 minutes - SarahBethYoga)

Supplements & Homeopathic:
  • Ginger: 100  mg 2-3 times daily as needed (should contain gingerols).
  • Acidophilus: 1 pill twice daily between meals (get 1-2 billion live organisms per pill).
  • Bifidus: 1 pill twice daily between meals (get 1-2 billion live organisms per pill).
  • FOS: 2,000 mg twice daily (use with acidophilus and bifidus).
  • Activated Charcoal: 500 mg after each meal and every 2 hrs as needed (do not exceed 4,000 mg daily).

Mind-Body Connection:​​
  • Can represent undigested concerns or ideas. 

Recipes - Food Medicine: 
*Note: Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways.  Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Apple-Orange Smoothie (GF)
  • Kiwi-Pineapple Smoothie (GF)
  • Sunrise Smoothie (V, GF)
  • Super Skin Smoothie (GF)
  • Yogi Tea (V, GF)

Meals:
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Dumpling Soup
  • Garlic Soup (V, GF)

Sides & Salads:
  • Avocado Cilantro Lime Rice (V, GF)
  • Roasted Asparagus or Green Beans (V, GF)
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