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Wellness
Published Wednesday Jun 05, 2019 by Molly Alliman

5 Steps to Identify Food Intolerances and Heal Your Gut

Expert Advice
Food

We’ve all been there—uncomfortable bloat and gas after what seems like every meal. Acid reflux that keeps you up at night, or consistent stomach issues that keep you in the bathroom when you’d rather be enjoying life! It is likely that your digestive woes are caused by food intolerances and sensitivities that have gone unidentified. 

Do you know the difference between food allergies and food intolerances/sensitivities? Food allergies will cause a histamine response in your system that will typically reveal itself on your skin in the form of a rash or hives, and in extreme cases, by anaphylactic response. (If this is the case, please consult your physician). Food intolerances and sensitivities will result in digestive symptoms—heartburn, acid reflux, stomach aches, bloat, gas, constipation/diarrhea.

The good news is that your food intolerances can be identified by following these five simple steps to become empowered by your food choices to heal your gut:

 

Step 1: Keep a food journal.

Keeping a daily food journal, for a minimum of one week, will give you great insight into which foods are causing any digestive symptoms. For each day, write down what you had to eat and drink for breakfast, lunch, dinner, and snacks. Take note of your digestive symptoms that day. Pay attention to what you eat or drink on the days that you have symptoms. Start circling the food and beverages that you believe are linked to digestive symptoms caused by food intolerances. 

 

Step 2: Eliminate foods linked to digestive symptoms. 

For the next three to five days, remove the foods from your diet that you circled in your food journal.  If after that time your digestive symptoms still persist, move to Step 3. If your digestive symptoms subside, continue to remove these specific foods for a total of 10 days before moving to Step 4. 

 

Step 3: Eliminate common allergens + digestive disruptors*. 

Eliminate all common allergens. These include gluten, dairy, eggs, shellfish, and soy. You can also remove other foods that commonly cause digestive symptoms. These include nightshades, chocolate, sugar, coffee, alcohol, and processed foods. It is recommended to eliminate these foods for a total of 10-14 days until digestive symptoms subside completely before you reintroduce. 

 

Step 4: Reintroduce* 

For each day following the 10-to 14-day elimination period, reintroduce the foods you eliminated one by one. Isolate these foods for reintroduction. For example, you may be craving a bagel and cream cheese but you would be reintroducing gluten and dairy at the same time, making it difficult to identify which one may be causing digestive symptoms. 

 

Step 5: Rebuild + Repopulate

Once you identify your food intolerance triggers, continue to keep these out of your diet for four to six weeks while you heal your gut. To rebuild and repopulate healthy gut bacteria, I recommend taking a daily probiotic supplement with at least 5 billion strains. You can also eat your probiotics by trying fermented foods such as sauerkraut, kimchi, coconut kefir, goat milk kefir, and whole milk plain yogurt (if ok with dairy). 

*It is recommended that you work with a Certified Health Coach Professional to help you identify what foods should be removed from your diet, for how long, and to create a structured reintroduction plan specifically for you. 

 

Molly offers her 10-day Balance Cleanse and elimination diet with her full support to help you identify food intolerances. She also offers one, three, and six-month programs to better help you with food intolerances, gut healing and to accomplish your health goals. 

For more information about her cleanse, programs, and pricing check out www.balancebymolly.com/ and use code MINDBODY for $20 off the Balance Cleanse!


MINDBODY HAS NOT VERIFIED THE CLAIMS OF THIS ARTICLE.
Molly Alliman
Written by
Molly Alliman
Certified Health Coach
About the author
Molly is a certified Health Coach who works with her clients to form better relationships with food and healthy habits. She truly believes that health should be about balance and not stress. Molly is an avid fan of carbohydrates, pine-scented candles, golden retrievers, and one-ingredient foods.
black-owned beauty and wellness businesses
Beauty
Published Sunday Jan 30, 2022 by Denise Prichard

Black-owned Beauty and Wellness Businesses to Know

February is Black History Month—a celebration of the achievements and contributions of African Americans in society.  As the beauty and wellness industry becomes a more welcoming and inclusive space for all, we are taking this opportunity to continue to shine a light on the gap of inclusivity and diversity in our industry, and take action to promote, empower, and honor the Black community that shapes and grows wellness.  

While the beauty industry is making improvements—it's important to showcase and support Black businesses and the creatives in this space every day. To honor them, we're shouting out some of our favorite Black-owned beauty and wellness businesses to support. 

1. Beauty Bin 

Beauty Bin is a full-service day spa and dry bar located in Asheville, NC. With a focus on inclusivity for people of all backgrounds, genders, and races, their MO is to match the outer beauty of every client to their inner beauty. From eyelash extensions and hydrafacials to waxing and massage, Beauty Bin is a one-stop-shop for all the spa services.  
 

2. KIKA Stretch Studio  

The KIKA Method® is a gentle assisted stretching process that loosens up tight muscles freeing your body from pain and stress. By practicing this method, clients can experience decreased muscle tension, increased energy, enhanced flexibility, a substantial reduction in stress, improved posture and relaxation, and increased mental clarity. While its headquarters is located in Las Vegas, NV, they have multiple locations sprinkled throughout the US, including Atlanta, New York City, and Dallas—just to name a few.

3. Kimberly Coleman Salon 

At Kimberly Coleman Salon, their philosophy begins with promoting healthy tresses, elegant sets, unique accouterments, perfect pampering of hands and feet, and precision cuts. Known for working with models and celebrities, they fully appreciate and celebrate the diversity of their clientele which also includes super moms and warrior dads. 

4. Pressed Roots 

Pressed Roots was developed with the simple concept in mind—that everyone deserves access to easy, and quality hair care. What started as a single pop-up shop in Boston, grew to a multi-city pop-up tour, and is now slated to be the largest national hair salon franchise specializing in the care and styling of highly textured hair, they launched their first flagship location in Dallas, TX.  

5. SW3AT  

Jersey City resident, Alyza Brevard-Rodriguez started SW3AT. The company began as a fitness apparel line in 2015 but evolved into a sanctuary catered to health and wellness now known as SW3AT Sauna Studio—the first infrared sauna studio in Jersey City. The healing power of infrared heat therapy is a phenomenal option for holistic health proven to strengthen the immune system and provide relief from joint stiffness and muscle pain. It is also supportive of any fitness program as it aids in weight loss (you can torch up to 900 calories in a 45-minute session) while also detoxifying your body from some of the most harmful toxins. 

6. The TEN Nail Bar 

Kelli Coleman and Anika Jackson opened The TEN Nail Bar in Detroit to address a void in their city. They saw a need for a quality, modern nail bar that could also serve as a fun social space for Detroit’s residents and professionals. They designed the TEN to provide their clients with a #Perfect10 experience—where you can relax, enjoy music, a drink, your friends, a clean and precise manicure, and a much-needed break from all your hectic days. 

7. Bettye O Day Spa 

Located in the beautiful downtown Hyde Park Chicago area, Bettye O Day Spa specializes in first-class treatments. They aim to nurture and relax each of their clients with individualized and innovative therapeutic techniques. From body wraps and massages to facials and hydrotherapy, this day spa promises to be a safe place for healing to occur.  

Looking for more businesses to support? ClassPass has also created a list of Black-owned business to check out all year-round. While both of these lists are a great start to get you familiar with many of the Black-owned businesses either in your neighborhood or around the globe, we have only scratched the surface. We'd love to keep these lists growing.If you have any businesses you'd like to see on this list, click here to submit a Black-owned business we should be highlighting as well! 

denise prichard
Written by
Denise Prichard
Senior Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.