Basic meal construction for healthy digestion and weight management

To meet your bodies nutritional requirements, each day try to consume:

9 serves of vegetables and/or salad of mixed colours- 1 serving equals one of your handfuls

3 serves of protein- 1 serving equals the size of the back of your palm only

2 tablespoons of healthy fats (over the whole day)

3 serves of gluten free wholegrain- 1 serve equals 1/4 to 1/3 cup OR a serving of root vegetables for those that don’t like grains.

1 to 2 serves of fresh fruit

¼ cup fermented foods

Over a week try to include:

Three serves of oily fish, 2 serves of red meat for a male and 3 serves of red meat for a female.

Meal Proportions

Breakfast lunch and dinner should contain:

1 serving of protein which is the size of the back of your own palm (which will be proportionate for your body size).

3 serves of vegetables or salad of mixed colours, which will be 3 of your handfuls.

¼ to 1/3 cup of cooked brown basmati or quinoa or a serving of root vegetables.

A couple of teaspoons of healthy fat. The sources of these foods can be found below.

Food for thought-
We have been programmed through great advertising to think we need processed carbohydrate type foods for breakfast such as cereals, breads, pancakes or croissants! Who says we can’t have wholefoods such as protein, vegetables, whole grains and good fats for breaky? You could even have soup for breaky if you choose to.


Vegetables are a great source of vitamins, minerals, antioxidants and fibre. To reach your 9 servings of vegetables and/or salad over the day choose an array of colours from the list below:

Green leafy vegetables (bok choy, spinach, silverbeet, endive and salad greens

Cruciferous vegetables (broccoli, cauliflower, cabbage, kale, Brussel sprouts)

Fresh herbs parsley, basil, coriander, rocket, dill, watercress, Russell hops herb

Vegetables zucchini, cucumber, celery, pumpkin, asparagus, green beans, artichoke, leek, garlic, onion, spring onion, chives, snow peas.

Root vegetables (beetroot, carrot, sweet potato, turnip, parsnip, celeriac and swede)

Tip: Always look for fresh seasonal fruit and vegetables. Organic is the best choice but if it is not available or within your budget then soak all fruit and vegetables in vinegar for 20 to 30 minutes as this    will remove approximately 80% of pesticides and herbicides.


Your whole body is made of proteins and it is essential to your health and wellbeing. It also contains essential amino acids which are difficult to obtain from other foods in high enough quantities. It is important to ensure your animal protein is not fed on unnatural grains or treated with antibiotics and hormones as these affect our body. To reach your 3 servings a day choose from the following list:

All unprocessed, fresh organic grass fed animal protein such as seafood (wild caught fresh fish such as salmon is excellent for skin), oily fish, prawns, oysters, chicken, eggs, nuts and seeds, lamb, beef and venison.


Brown basmati and quinoa are my preferred grain choices because they are gluten free. Gluten can be irritating to the gut and cause leaky gut. A serve of either one with two meals a day is perfect to feed good gut bacteria and provide a good source of energy for intestinal cells. If you really don’t want to eat grains or you have problems with them then you need to include a serve of root vegetables with 2 meals (such as sweet potato, carrot, beetroot, parsnip, swede and turnip). One serve equals ¼ to 1/3 of a cup, and yes that is all you need!


Healthy fats are essential and wonderful for your skin, and your whole body.

Healthy sources of good fats are avocado, first cold pressed olive oil, cold pressed coconut oil, egg yolks (soft cooked only), organic butter or ghee, cold pressed hemp oil, sesame oil and small amounts of walnut oil (however never cook with or heat vegetable oils). Two tablespoons of healthy fats spread over the whole day is ideal for beautiful skin and healthy cells.

Fun Fact

When egg yolks are soft they provide a good source of the vitamins A,D,E and K as well as choline and good fats. When you cook the yolk you destroy these vitamins and change the fats into saturated fats. So keep the yolks soft!


One to two pieces or serves a day is good. When eating melons and sweeter fruits stick to 1/3 cup as a serve. Choose from the following list:

Berries, citrus fruits, kiwi fruit, bananas, apples, pears, melons, cherries, papaya, mango, apricots, plums, nectarines and peaches.

Fermented foods

Fermented foods are superfoods containing probiotics that will help improve digestion, improve your immune system and help fix leaky gut, although if they cause problems you may have bacterial imbalance or too many yeasts in your gut.

Fermented foods include kefir, kombucha, kimchi and sauerkraut. When consuming them start with small amounts (1 to 2 teaspoons) at first and slowly build up a little bit at a time every few days until your reach ¼ cup a day.

Five reasons it is important to have 3 meals a day

Having 3 meals a day is beneficial for many reasons:

1.  Three balanced meals a day will give you the necessary energy to perform your daily tasks and less prone to afternoon energy dips, mood changes and reaching for sugary pick me ups and coffee to get through the day.

2.  It gives your body ample time to digest your meals thoroughly giving your body a better chance to absorb the nutrients from your food as well as giving your digestion a rest and time to build ample hydrochloric acid ready for the next meal. Your digestion includes your stomach, pancreas and liver. Just like we need a rest from activity so do these very important organs.

3.  Every 90 minutes there is a wave (called the migrating motor wave) that sweeps through your digestive tract designed to keep bacteria in the correct place. When there is food in your digestive tract this wave is disrupted making you more prone to small intestinal bacterial overgrowth (SIBO). Some common symptoms of SIBO include bloating, excess gas, IBS symptoms and can lead to leaky gut, allergies and many other health concerns. Breaks between eating allows the migrating motor wave to perform its task.

4.  Insulin is a hormone that is released after eating to regulate blood sugar levels and messages the muscle and fat cells to uptake glucose. If there is constantly insulin floating around in your body it is messaging your body to store, making it very difficult to lose weight.

5. With constant snacking particularly on high glycaemic refined carbohydrates and sugary foods prolonged insulin circulating around the body will lead to a decrease in insulin receptor sensitivity and insulin resistance. This means we end up with even more insulin in the blood telling the body to store which increases fat around the stomach, makes it increasingly difficult to lose weight, and makes you more prone to develop diabetes.

Enjoy 3 meals a day!

Green Matcha & Tumeric Drink


2g fresh turmeric finely chopped (or 1 teaspoon organic dried)
1 g fresh ginger finely chopped (or ½ teaspoon organic dried)
1 teaspoon (2g) green matcha
1/8 tspn ground black pepper
Stevia to taste
¾ cup filtered water
2 tablespoons coconut oil
½ cup unsweetened coconut milk

Put turmeric, green matcha, ginger, pepper, stevia and water into a saucepan, bring to the boil and gentle simmer for 5 minutes. Then in a nutri bullet or blender put the coconut oil and coconut milk pour in the hot tea and blend until smooth and frothy.

Turmeric properties

Antiinflammatory, antioxidant, antiplatelet, cholagogue and hepatoprotective.
Traditionally used in the treatment of arthritis, asthma, cancer prevention, cardiovascular disease prevention, digestive weakness, liver insufficiency, hormonal imbalances, eczema and psoriasis. In recent studies it has also shown benefits in colitis, irritable bowel syndrome, allergies, arteriosclerosis, diabetes, liver cell injury, high cholesterol, pancreatic disease, eye disease, chronic inflammation, protecting DNA from damage, neurodegenerative diseases (such as alzheimer’s and dementia) and various cancers.
Turmeric aids mild digestive disturbances such as peptic ulcer, acidity, diarrhoea, flatulence and pain. It also helps with pain associated with rheumatoid arthritis and other joint pain, minor biliary (gallbladder) and liver dysfunction (including fatty liver).
We all need tumeric!

Braun, L & Cohen, M, 2010, Herbs & Natural supplements an evidence based guide, 3rd ed, Elsevier, Australia, p. 897-907).
Thomsen, M & Gennat, H, 2009, Phytotherapy desk reference, 4th ed, Global Natural Medicine, Australia, p.44.

Green tea properties

Antioxidant, antibacterial, antimicrobial, antiviral, anticarcinogenic (anti cancer), astringent, digestive tonic, diuretic, hypocholesterolemic (lowers cholesterol).
Traditionally used for atherosclerosis, hypercholesterolaemia (high cholesterol), cancer prevention and liver protection. Recent studies have shown benefits in reducing LDL levels, antibacterial activity against many pathogenic gram negative and gram positive bacteria whilst protecting our good gut bacteria, antiviral activity (against HIV, epstein Barr virus, Herpes simplex virus 1 (HSV-1), influenza A and B, rotavirus and enterovirus (both cause gastroenteritis), anticarcinogenic activity in many cancers (lung, prostate, colon, stomach, pancreatic, bladder, oral, leukaemia, breast, cervical, bone and skin), alzheimer’s and dementia, inhibition of platelet aggregation (clotting), leptin inhibition thus suppressing appetite for weight loss, dental caries and gingivitis, diarrhoea, crohn’s disease and colitis, digestive symptoms, promotes alertness and cognitive performance and prevention of kidney stone formation.
We could all use a little green matcha!

Braun, L & Cohen, M, 2010, Herbs & Natural supplements an evidence based guide, 3rd ed, Elsevier, Australia, p. 572-579.
Thomsen, M & Gennat, H, 2009, Phytotherapy desk reference, 4th ed, Global Natural Medicine, Australia, p.34.

Ginger properties

Anti nausea, anti inflammatory, carminative (relaxes intestinal sphincter muscles and relieves flatulence), antiplatelet, demulcent (soothes inflamed surfaces of mucous membranes and skin), diaphoretic (promotes sweating during fever), expectorant (stimulates removal of excess mucous), metabolic stimulant (stimulates basal metabolic rate).
Traditionally used for nausea and vomiting (motion sickness, morning sickness, post operative, general nausea), poor peripheral circulation, migraine, rheumatic muscle disorders, fever, intestinal colic, flatulent dyspepsia, arthritis, dysmenorrhea (irregular periods) and endometriosis. Recent studies have found ginger to be useful for gastric ulcers (H.pylori), cholesterol lowering, antibacterial against many bacteria (even some antibiotic resistant bacteria), antifungal (candida albicans)l, antiviral (acyclovir-sensitive and resistant herpes simplex-1 and herpes simplex-2), antiparasitic (parasites in the intestinal tract), strongly antioxidant, liver and kidney cell protective, antitumor (apoptosis of cancer cells and suppression of proliferation of cancer cells), anti inflammatory, as effective as ibuprofen in relieving pain when used for a long period of time.
Ginger is amazing for our body!

Braun, L & Cohen, M, 2010, Herbs & Natural supplements an evidence based guide, 3rd ed, Elsevier, Australia, p. 480-489.
Thomsen, M & Gennat, H, 2009, Phytotherapy desk reference, 4th ed, Global Natural Medicine, Australia, p.108.

Black pepper

The primary purpose of including black pepper in the drink sachets is to increase the bioavailability of curcumin from turmeric, it was shown to increase its absorption by a whopping 2000%!

Shoba G, Joy D, Joseph T, Majeed M, Rajendran R & Srinivas PS, 1998, Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers, Lanta Med, vol 64(4), pp 357-6.

Coconut oil

Coconut contains lauric acid which is antiviral, antibacterial and an antifungal agent. It also contains medium chain fatty acids which are used differently in the body, they are used by the liver to as a source of energy, are harder for our body to convert to stored fat, it is easier for our body to burn them off than long chain fatty acids or triglycerides and have been found to reduce the unhealthy visceral fat (fat around internal organs) as well as induce modest reductions in body weight and composition without adversely affecting lipid profiles. However, more studies are needed to work out the exact dose to maintain healthy body composition and weight.

Mumme K &, Stonehouse W, 2015, Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials, J Acad Nutri Diet, vol. 115(2), pp. 249-63.

Autoimmune Disease (part4)

Treatment of autoimmunity

As you are now aware there is a lot to consider when treating autoimmune conditions. It is best to seek the help of a qualified health professional to take your detailed case history to ascertain possible triggers, exacerbating factors and to perform the appropriate individual functional testing. These tests individualise your treatment plan to best suit you for example different people have different reactions to different foods of which they are largely unaware, as well as different bacterial imbalances within the gut which can increase leaky gut and immune dysregulation. Lifestyle factors and nutritional deficiencies will also need to be addressed to rebalance the body.

Treatment aims

1. Eliminate foods that promote leaky gut by irritating and inflaming the intestines (alcohol, soft drinks, gluten, dairy, processed and refined foods, grains, chemicals such as preservatives and food additives) and individual food intolerances
2. Increase foods that heal the gut with nutrient dense foods
3. Natural treatment for parasites
4. Prescribe supplements to correct deficiencies and provide increased healing

The dietary plan to heal autoimmune disease is designed to:

•    Eliminate foods that promote leaky gut by irritating and inflaming the intestines
•    Increase foods that heal the gut
•    Increase nutrient dense foods to correct deficiencies
•    Support healthy liver function
•    Remove artificial additives in foods
•    Avoid foods that contain added sugar
•    Remove foods that are most likely to cause allergies or sensitivities as well as individual intolerances
•    If you have small intestinal bowel overgrowth (SIBO) you must eliminate fermentable carbohydrates for a period of time.

It can take 6 months to heal leaky gut!
Patience and perseverance is required but I have seen many times the quality of life for people with autoimmunity dramatically improve. A qualified health professional will be able to guide you through the necessary steps to allow your body to rebalance and heal.

Kim Carolan holds a degree in Naturopathy with further training in holistic counselling, live and coagulated blood microscopy, biomesotherapy and German biological medicine (Sanum). She operates out of Pulse Holistic Medical Practice in Minyama on the Sunshine Coast, and is passionate about helping people reach their optimal health goals. She has special interest in digestive health, anxiety, depression and autoimmune conditions

If you found these blogs informative or know of any one who may benefit from them, please like and share them!

Autoimmune Disease (part 3) Further Triggers

Further triggers for Autoimmunity


Long term or intense stress, has been associated with the beginning of autoimmune disease for many people, but would not be the sole factor, it can also be the inducer of a flare up. Stress can also be a major block in recovery. This is due to the effect of stress hormones promoting your immune system to produce inflammatory cytokines which heighten immune activation and make autoimmune disease more likely or more intense. Causes of stress can be emotional, food related (food intolerances and/or allergies), physical (over exertion or chemical exposure), and certain thought patterns can induce stress. Long term stress can also lead to adrenal exhaustion which can block healing, and worsen pain and fatigue.

Physical stress
Exercise that is too intense or too long acts like stress in your body, and although exercise is important, if you are chronically stressed, not sleeping well or have pain and/or fatigue it is best to stick to mild exercise that doesn’t overexert your body and for no longer than 30 minutes.

Stress and hormones
The stress hormone cortisol shares its pathway with progesterone and chronic stress can lead progesterone deficiency (which leads to menstrual problems) Hormone imbalances can also cause an array of problems that can worsen autoimmunity, studies show improvement in symptoms with supplementation of hormones. Long term elevated cortisol also raises blood sugar levels causing abdominal weight gain, cravings for sugar and carbohydrate foods, which worsen insulin resistance and increase risk for type 2 diabetes.

Stress and the immune system
Chronic cortisol weakens the immune system.

Stress and digestion
chronic cortisol causes leaky gut by causing the opening of the tight gap junctions in the digestive tract.

Foods shown to be problematic for autoimmunity

Gluten and grains
Grains contain enzyme inhibitors and lectins that reduce your ability to digest and absorb the nutrients that are in them. Gluten contained in many grains irritates the gut lining and trigger’s leaky gut.

The lectins contained within legumes are very difficult to digest, cause leaky gut and need to be avoided to reverse autoimmunity.

Dairy products (including sheep, goat and buffalo) are highly inflammatory and irritate the gut lining (causing leaky gut) and immune system.

Night shades
The night shade family includes, tomatoes, eggplant, potato, peppers (capsicum, paprika and chilli) and goji berries. Nightshades contain saponins and lectins which contribute to leaky gut and are strong immune irritants.

Eggs are a common food allergen. Lysozymes contained in eggs bind tightly with other proteins contained in eggs forming complexes that are not digestible and can trigger an immune response and finally antibody production.

Nuts and seeds
Are high in good fats, minerals and fibre and can be consumed in small amounts, but they are a common cause of allergy or intolerance and can be difficult to digest due to lectin content. For some people nuts can trigger bloating, gas and IBS symptoms.

Sugar raises inflammation in your body by raising inflammatory cytokines which can cause pain and fatigue. It also promotes leaky gut.


Pregnancy can also be a trigger for postpartum thyroiditis during the first 6 months after giving birth.
Many of these triggers we can control through natural treatment, even in pregnancy we can ensure that our gut is in the very best health and our stress levels kept to a minimum which will also make for a happy healthy baby!

Nutritional deficiencies

Most people believe that they eat healthy, but it is difficult to obtain the right amounts of nutrients when our soils are so depleted of vital nutrients. Conventional dietary guidelines have led to a very high increase in prevalence of cardiovascular disease, diabetes and cancer, and clearly do not work. A typical autoimmune patient has weak digestion with low levels of hydrochloric acid, pancreatic enzymes, poor liver function and inadequate bile. They also likely suffer from food intolerances, leaky gut and/or small intestinal bacterial overgrowth.

A dietary plan is of utmost importance to reduce autoimmunity and must be tailored individually to cater for any of the above factors.

Kim Carolan holds a degree in Naturopathy with further training in holistic counselling, live and coagulated blood microscopy, biomesotherapy and German biological medicine (Sanum). She operates out of Pulse Holistic Medical Practice in Minyama on the Sunshine Coast, and is passionate about helping people reach their optimal health goals. She has special interest in digestive health, anxiety, depression and autoimmune conditions

Part 4 is focusing on what needs to be considered in a treatment plan for autoimmunity.

Autoimmune Disease (part 2) Causes of Autoimmunity

Causes of Autoimmunity

There are 3 factors necessary to develop autoimmunity: Firstly, you need to have the genes; secondly an environmental trigger such as infection, food intolerance, emotional stress, exposure to chemicals or toxic metals, pregnancy or nutrient deficiencies; thirdly you need to have a leaky gut.

Leaky gut

Leaky gut is when the lining of your gut becomes more permeable than it should be and allows large particles of undigested food and toxins to enter straight into the blood stream, which has a big impact on the immune system. You cannot have an autoimmune condition without having leaky gut.


Infections that have been associated with increased risk for development of autoimmunity are: Epstein barr virus (glandular fever), cytomegalovirus, helicobacter pylori, streptococcal infections, chlamydia pneumoniae, norovirus (causes gastroenteritis), hepatitis, cell wall deficient bacteria (mycoplasma and chlamydia), and chronic long term low grade infections such as herpes.
Subtle long term infections whether it be bacterial, viral, parasitic or fungal, chronically stimulate your immune system producing low grade inflammation, and the toxins they produce weaken your immune system and make you feel unwell.

Heavy metals

Aluminium, Lead, Mercury and Gold


Silicone exposure can come from breast implants, medical tubing, joint replacements and cosmetic fillers. Silicone increases proliferation of TH17 cells which can cause a great deal of inflammation and tissue destruction and trigger autoimmunity.


A very controversial topic but there is enough evidence to mention it, and there are several components in vaccines the can harm the immune system.
Vaccines contain a modified form of a virus or bacteria that can no longer cause infection, but does cause an immune response and antibody production. Some fragments of the virus and bacterium may resemble components of our own body and through molecular mimicry trigger production of antibody against your own body.
Adjuvants contained in vaccines are there to wake up the immune system to get it to manufacture antibodies. Adjuvants include mercury, aluminium, squalene, mineral oils, silicone and viral particles. Preservatives and stabilisers as well as yeast based culture medium.

Other factors associated with autoimmunity

Bisphenol A (BPA)- Is used in the manufacture of polycarbonate (plastics).

Cigarette smoke- Cigarette smokers are more likely to develop rheumatoid arthritis, lupus, inflammatory bowel disease and graves’ disease. Smokers tend to not respond as well to treatment for autoimmunity.

Drugs and medications- Can also trigger auto immunity in genetically susceptible individuals. The most well-known case is drug induced lupus, but they may also trigger autoimmune hepatitis, ulcerative colitis and other autoimmune diseases.

If you need help to determine possible underlying factors for your autoimmune condition seek the help of a trained health professional.

Kim Carolan holds a degree in Naturopathy with further training in holistic counselling, live and coagulated blood microscopy, biomesotherapy and German biological medicine (Sanum). She operates out of Pulse Holistic Medical Practice in Minyama on the Sunshine Coast, and is passionate about helping people reach their optimal health goals. She has special interest in digestive health, anxiety, depression and autoimmune conditions

Part 3 will look at further triggers for autoimmunity that could easily be overlooked as a part of life, but play an important role in autoimmune responses.

Autoimmune Disease (part 1)

Autoimmune disease is becoming an increasingly significant problem in Australia and worldwide, and because of this I have put together a 4 part series of blogs to help people to understand the underlying factors involved in autoimmunity.

Autoimmune disease occurs when a person’s immune system becomes confused and attacks their own cells, tissues and/or organs, causing a significant amount of inflammation and damage to specific parts of the body.

Why this occurs is complicated and multi factorial. Genetic predisposition plays a role in autoimmunity but is only a small piece of the puzzle. Many people who have genetics for autoimmunity never develop the disease. Research shows that 70% to 95% of the risk for developing autoimmune disease comes from your environment. Environment refers to the foods that you eat, chemicals you are exposed to and stress you are subjected to. The good news is you have control over all of this.

Autoimmune disease is a process that can be happening slowly for many years before a diagnosable disease is confirmed. Early symptoms usually develop many years before a full blown autoimmune disease occurs, symptoms can be vague but may include:

  • Fatigue or feeling chronically tired
  • Disturbed or unrefreshing sleep
  • Feeling unwell
  • Pain
  • Brain fog, cognitive impairment/and or memory loss
  • Allergies or food intolerance
  • Dry mouth
  • Mild fever or feeling uncomfortably hot particularly at night
  • Muscle or joint aches and pains
  • Muscle weakness
  • Swollen glands in the armpits, neck or groin
  • Recurrent minor infections or lingering infections
  • Skin rashes
  • Numbness and/or tingling in the limbs
  • Headaches

If you are experiencing any of these symptoms it may be a good time to begin considering preventative measures with a qualified health professional.

Kim Carolan holds a degree in Naturopathy with further training in holistic counselling, live and coagulated blood microscopy, biomesotherapy and German biological medicine (Sanum). She operates out of Pulse Holistic Medical Practice in Minyama on the Sunshine Coast, and is passionate about helping people reach their optimal health goals. She has special interest in digestive health, weight loss, anxiety, depression and autoimmune conditions

PART 2 will look at some of causes that have scientific evidence linked to autoimmune conditions.

Is your tummy giving you Grief?

There are a number of issues that can contribute to gastrointestinal symptoms such as bloating, pain, excess flatulence, smelly flatulence, constipation and /or diarrhoea. Apart from these symptoms being uncomfortable to say the least, a healthy gut is imperative for a healthy immune system.

Small Intestinal Bacterial overgrowth (SIBO)

SIBO is a process that occurs when abnormal amounts of bacteria migrate into the small intestine, due to increased acidity in the large colon. Bacteria in the small intestines leads to fermentation of foods which can cause gas, boating, pain, diarrhoea or constipation as well as reduced absorption of necessary nutrients from food. This process can cause damage to microvilli which further reduces digestion of food, increases fermentation of food and increases intestinal permeability which impacts the whole body. Other than the above gastrointestinal symptoms SIBO can place extra burden on the liver leading to the inability to detoxify efficiently, and so toxins recirculate in the body and lead to array of symptoms such as: intolerances to chemicals and perfumes, foggy brain, behavioural problems, allergies and hypersensitivities, skin rashes, immune deficiency, muscular aches and fatigue and interference with the regulatory control of hunger signalling.

The treatment for SIBO entails reducing the food sources of gastrointestinal bacteria, killing off the bacteria, restoring microvilli function, restoring gastrointestinal integrity and motility, improving the breakdown and absorption of nutrients from food, and restoring depleted nutrients.

Overgrowth of particular Bacteria or fungal species

This is when certain bacteria or yeasts that normally lives within the digestive tract becomes over populated. This can occur from: Antibiotic use wiping out good bacteria that keeps the bacterial balance; poor dietary choices such as refined carbohydrates, sugar and starches which create an acidic environment in which certain bacterial and fungal species can flourish in.

Different bacteria have been associated with different diseases, one example is Klebsiella which has been associated with pneumonia, urinary tract infections, diarrhoea, ankylosing spondylitis and other spondyloarthropathies. Recent evidence looks at the link between chronic inflammation and cancer development, and one of the causes among others of chronic inflammation can be bacterial/yeast infection. There is a link between bacterial infection causing prostate inflammation that may lead to prostate cancer.

Treatment entails functional testing for the specific microbe that is in high levels and what it is susceptible to (or what can kill it off), then reduction of its food source, restoring gastrointestinal integrity and motility, restoring microvilli function , restoring healthy gut flora, improving the breakdown and absorption of nutrients from food, and restoring depleted nutrients.


Food Intolerances

Food intolerances can be very hard to detect because the reaction can occur anywhere from 4 to 6 hours up to 72 hours after having the offending food. Also it is amazing when tested how many people have reactions to normal healthy foods such as lemon, garlic, green beans, rice and pineapple just to name a few. Everyone’s immune system is unique in what it will react to and these reactions can cause inflammation and IBS type symptoms.

Dietary tips for a healthy microbiome

Try to aim for 3 balanced meals a day as overeating disrupts the migrating motor complex that helps to keep bacteria in the correct area of the digestive tract. Overeating also places extra burden on the pancreas by having to continuously produce insulin.

Foods that promote healthy gut flora

Eggs, Butter, Salt, Vegetables, Fruit, Nuts, Rice & Beans, Meat, Poultry, Fish, Gluten-free Grains.

Foods that promote unhealthy gut flora

Wheat, Barley, Rye, Oats, Fried food, Oil in a bottle, Well-done red meat, Meat containing nitrates, Baked potato skins, Carbonated drinks during a meal.

A balanced meal would consist of:gut_food

  • 35% vegetables and/or salad, this equates to 9 serves a day of a variety of colours. One serve is equal to one handful of the person eating the food.
  • 15% wholegrains, pulses and legumes, this is approximately 1/4 to 1/3 cup. Wholegrains should be predominantly gluten free and include brown rice (also basmati and wild), quinoa, amaranth, millet, chickpeas, lentils and all beans. Breads should be good quality stone ground, wholegrain sourdough and only eaten occasionally.
  • 30% protein. High sources of protein are eggs, meat, poultry, fish and nuts and seeds. One serve should be no larger than the size of the back of the palm of the hand of the person eating it. Protein are also obtained from combining wholegrains, pulses and legumes and nuts and seeds.
  • 20% good fats, sources include avocado, flax, fish oil, nuts and seeds, olive oil, butter, ghee and coconut oil. Two tablespoons in total per day is optimal.
  • Eating fermented foods in a healthy gut can help keep microbiome healthy.
  • Drinks 2 litres of filtered water per day.
  • These dietary guidelines are for a standard healthy person and may need to be modified for certain metabolic types and health conditions for example illness/disease, pregnancy, growth and athletes.
  • Reduce refined carbohydrates, sugars, high starch foods, excess coffee, excess alcohol intake as well as excess protein intake.

Dietary modification and treatment of gastrointestinal disorders can sometimes lead to unpleasant side effects for up to a week, some of these symptoms can include flu like symptoms, aches and pains, foggy brain, malaise, unpleasant and excess flatulence and loose stools just to name a few.

A health practitioner who is experienced in working with gastrointestinal issues will be able you guide you safely and effectively through these steps.

Kim Carolan holds a degree in Naturopathy with further training in holistic counselling, live and coagulated blood microscopy, biomesotherapy and German biological medicine (Sanum). She operates out of Pulse Holistic Medical Practice in Minyama on the Sunshine Coast, and is passionate about helping people reach their optimal health goals. She has special interest in digestive health, anxiety, depression and autoimmune conditions.


K S, Sfanos and AM, De Marzo, 2012, Prostate cancer and inflammation: the evidence, Histopathology, Vol 60, Issue 1, pp. 199–215.

E, Deloose and J, Tack, 2015, Redefining the functional roles of the gastrointestinal migrating motor complex and motilin in small bacterial overgrowth and hunger signalling.

C J, Nobile and AD, Johnson, 2015, Candida albicans Biofilms and Human Disease, Annu Rev Microbiol. 2015, 69, pp. 71-92.


Thrive Health Solutions

“When people are healthy, well and more joyful, it gives rise to a better world for all to live in”

True wellness must incorporate all aspects of an individual such as physical, mental, emotional and spiritual wellbeing.
When all else fails to give you the answers to your health concerns, it may be because the cause of the problem has not been addressed. At Thrive Health Solutions, we firmly believe that addressing the core issues of your health concerns is necessary for healing to occur, which we always strive to do, resulting in a comprehensive, holistic, individualised, client centred approach to health and wellness.
We also believe that food is the foundation of health and therefore place a lot of emphasis on individualised diet. We are not meant to only rely on supplements for healing and wellbeing, however, they are also often required as an integral part of the rebalancing process.
Health and wellness is our passion, working closely with integrated doctors to do our very best to find and treat the cause of your health concerns to enable your body’s innate healing system the best chance to restore health. We want nothing more than for you and your family to THRIVE!

We help people on their journey to health and wellbeing . . .
Holistic Counselling
Herbal and Nutritional Medicine
Individualised Nutrition planning
Isopathic Medicine
Call 07 5477 5522 to make a free initial consult appointment

Source: Thrive Health Solutions