Chocolate Wafers (GF, V, Paleo)

Let’s talk about Christmas Traditions. Every year we make an Ice Box Cake with Chocolate Wafers; you can read about it here in a previous post. This is my second year making them vegan and gluten-free. This year, we are home for the holidays. I decided to make a healthier version of my gluten-free vegan cookies and you would never miss the sugar!


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Chocolate Wafers (GF, V, Paleo)

  • Servings: 50 cookies
  • Difficulty: easy
  • Print

Tips: If you’d like to make an icebox cake with the wafers, see my instructions here. I whipped 2 cans of chilled coconut cream (firm part only) with 2 tablespoons agave, 10 drops of stevia and 2 teaspoon vanilla until peaks form.

Credit: My Real Dish



  1. Combine the gluten-free flour, cacao, coconut sugar, salt, and baking soda in a large mixing bowl.
  2. Using a pastry cutter, scoop 1 tablespoon of vegan butter at a time into the bowl, continually combining with the pastry cutter as you incorporate each tablespoon. (If you don’t have a pastry cutter, you could put them in a Vitamix or a food processor).
  3. Combine the coconut cream and gluten-free vanilla extract in a small cup.
  4. Add the liquid mixture and continue to combine with the pastry cutter until it is fully combined.
  5. Knead a few times to make sure that it is evenly blended with your hands.
  6. Transfer the dough onto a cutting board lined with wax paper or foil.
  7. Form the dough into a log about 14 inches long and 1 3/4 inches in diameter.
  8. Wrap the log in wax paper or foil and refrigerate until firm, at least one hour, or until needed.
  9. Place your oven racks on the top and bottom slots.
  10. Heat your oven to 350 degrees.
  11. Using a scraper and chopper (I used the OXO Good Grips Multi-purpose Stainless Steel Scraper & Chopper), slice the cookies as thinly as possible.
  12. Place them on a cookie sheet lined with parchment paper approximately 1 inch apart.
  13. Cook for 6 minutes on the top rack of the oven. After 6 minutes, transfer them to the lower rack and cook for another 6 – 9 minutes.
  14. Makes ~50 – 60 cookies depending on how thin you slice them. What’s good about these cookies is that they are flat at the bottom and are perfect for making an icebox cake!

What are some of your favorite holiday food traditions or recipes?


Top 15 Gluten-Free and Vegan Foods 2018

When I first found out that I couldn’t eat wheat, dairy or eggs – I wondered what I would eat. Everyone recommended Veggie Straws and Skinny Pop, and while they are gluten-free, I’ve decided to share some of my favorite allergy-friendly, vegan and gluten-free products. If you have recently discovered a gluten-intolerance and have no idea what to eat, or have a gluten-free vegan family member staying with you over the holidays and have no idea what to have in the house for them, then this list is for you!

FYI – I participate in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites. However, all of the products I am recommending in this post are my personal favorites that I frequently eat, make and enjoy.

Breakfast Foods

I am focusing on breakfast, because not only is it the most important meal of the day – it’s often the meal that gluten-free folks struggle with the most.

(1) Cherrybrook Kitchen Gluten Free Pancake and Waffle Mix, 18 oz

Cherrybrook Kitchen makes a pancake mix that does not require eggs. I substitute non-dairy milk and the pancakes are fluffy and delicious!


(2) Van’s Gluten Free Waffles (Original, Blueberry and Apple Cinnamon)

I love Van’s Gluten-free Waffles. They are vegan and gluten-free! I often like to eat them with peanut butter and maple syrup (don’t knock it until you try it)! My kids eat them almost every day.


(3) Simple Mills Naturally Gluten-Free Almond Flour Muffin Mixes, Pumpkin Muffin, Chocolate Muffin & Cake and Banana Muffin, 3 Count

All of the Simple Mills Mixes are delicious. I use non-dairy milk, and instead of egg I substitute 1/2 banana per egg in the banana muffin mix, 1/4 cup pumpkin purée per egg in the Pumpkin Muffin Mix and 1/4 cup applesauce per egg in the Chocolate Muffin mix in order to make them vegan.


(4) Pamela’s Products Gluten Free Biscuit and Scone Mix, 13 Ounce

I never thought that I would eat biscuits again until I found this mix! I made the drop biscuits because I don’t have time to roll out the dough.


(5) Arrowhead Mills Organic Rice & Shine Hot Cereal

This cereal is available at my local grocery store Dierbergs here in St. Louis, Fresh Thyme and Whole Foods. It takes 3 minutes to make, and I serve it with a little fresh fruit, non-dairy milk, and maple syrup.


(6) Envirokidz Organic Gluten-Free Cereal, Peanut Butter Panda Puffs, 10.6 Ounce Box (Pack of 6) 

There hasn’t been an Envirokidz Gluten-Free Cereal that we haven’t liked. You really can’t go wrong with any of them, it just depends if you want your kids to have chocolate for breakfast! They are available at Trader Joe’s and Whole Foods too.

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(7) Bobo’s Oat Bars Stuff’d Bars

Everyone knows about Kind Bars and Larabar Bars (the Chocolate Coconut Chew and the Peanut Butter Chocolate Chip are my favorites). However, my local grocery store, Dierbergs gave out a sample of these bars and I fell in love! The Bobo’s Stuff’d Bars are my favorite – I’ve had the Chocolate Almond Nut Butter Filled, The Coconut Almond Butter, and Chocolate Chip Peanut Butter and all are to die for!!!. If you don’t want to spend the extra money for the stuff’d bars, the non-stuff’d are good as well; I particularly like the Coconut Almond Chocolate Chip Bar.


(8)Bob’s Red Mill Gluten Free Quick Cooking Rolled Oats, 32-ounce

Overnight Oats are all the rage right now. I have been experimenting with some recipes too. Pick up some of these Gluten-Free Quick Oats and you’ll be grateful!


Gluten-Free Vegan Bread & Pasta

(9) Schar Deli-Style Bread Gluten Free — 8.5 oz(Case of 6)

This is the best gluten-free sandwich bread on the market. It doesn’t crumble and it tastes like a normal slice of bread!


(10) SCHAR | Baguettes- [Gluten Free] 12.3 Oz [1 Pack]

This is the only vegan and gluten-free baguette that I’ve found, and I won’t look any further unless I find one that can beat the price but still tastes as good. I often slice it, spread some vegan butter on it and make a toasted garlic cheese bread with it! I love it with pasta.

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(11) Andean Dream Fusilli Quinoa Pasta Gluten Free (3×8 Oz)

This pasta is a no-fuss gluten-free pasta that doesn’t get mushy or stick together. It is delicious!


Gluten-free Crackers

I love these crackers crumbled into soups, eaten as a snack, dipped in peanut butter, hummus or avocado.

(12) Simple Mills – Almond Flour Grain Free, Gluten Free Crackers



(13) Ka-Me Gluten Free Rice Crackers, Sesame, 3.5 Ounce





(14) Mi-Del GF Pie Crust, Choc Snaps, 7.1 Oz

If you are in a hurry and don’t have time to make a crust from scratch, this chocolate cookie crumb pie crust will make the rush worthwhile!

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(15) Enjoy Life Crunchy Cookies, Gluten-Free, Dairy-Free, Nut-Free and Soy-Free, Chocolate Chip, 6.3 Ounce (Pack of 6)

It is a hard choice between the regular gluten-free chocolate chip cookie and the chocolate chocolate-chip cookie. Both are delicious!


Enjoy LIfe Cookie

What are your favorite gluten-free foods? Share in the comments!


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Chocolate Peanut Butter “Caramel” Overnight Oats (Vegan & Gluten-Free)

I have been playing around with overnight oats. I will say this, at first I wasn’t a huge fan. However, after achieving a good flavor with my Pumpkin Overnight Oats, I continued my search for good recipes. I love the easiness of just preparing something the night ahead and having it ready for the next day. I know I’ve mentioned many times that I am constantly scrambling to get out the door in the morning.

So one night I was messing with ingredients, and I had been grinding up dates with a little non-dairy milk in the Vitamix and putting them in my oats. Well, in the USA we have a sauce that’s called The Date Lady Syrup. It’s 100% ground dates. It has become my caramel sauce substitute, and we put it on apples, bananas, pancakes, and waffles.

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So I was wondering, could I just put this syrup in my oats instead of puréeing dates in the Vitamix with the non-dairy milk? The answer is YES and it’s amazing. Especially the way I have it paired with chocolate, peanut butter and banana. YOU. MUST. TRY. THIS.

Date Lady Oats

  • Servings: 4 oz
  • Difficulty: easy
  • Print

Tips: (1) If you do not have The Date Lady Syrup you can add 5 dates to the Vitamix with the non-dairy milk and purée before adding to the oats. (2) You can smash the banana before adding to the oats, or slice on top. (3) Works best in at least a 6 oz container. (4) I’ve made the oats with or without the chocolate chips. If you prefer them without chocolate then skip them.

Credit: My Real Dish


  • ½ cup gluten-free quick oats (I used Bob Red Mills
  • 1 cup non-dairy milk (I’ve used hemp or almond)
  • ¼ teaspoon chia seeds
  • ½ teaspoon cinnamon
  • 1 tablespoon date lady syrup
  • 2 tablespoons peanut butter (I prefer crunchy peanut butter)
  • 1 tablespoon vegan chocolate chips
  • 1 banana (see tips, can be smashed or sliced on top)


  1. Add gluten-free quick oats to a 6 oz jar.
  2. Add non-dairy milk, chia seeds, cinnamon, The Date Lady Syrup, peanut butter, and chocolate chips to the jar.
  3. Stir well, put the lid on, and shake.
  4. Put them in the refrigerator overnight.
  5. Heat them for 50 seconds in the microwave in the morning or serve cold. I prefer them warm.
  6. Serve with a sliced banana on top.
  7. Sprinkle them with a bit of cinnamon and / or drizzle with more of The Date Lady Syrup



Chocolate Pie (Vegan and Paleo)

This is the third recipe in my Vegan Thanksgiving Pie series. You can find my other two here: Pumpkin Pie with Pears with Cranberries (vegan & gluten free) and Dulce de Leche Pumpkin Pie (Vegan & Gluten-free). This recipe is special for my husband, who often feels left out at Thanksgiving when there were only pumpkin and fruit pies. He constantly was asking “Where is the chocolate?!” So I always try to have something chocolate for him. This dessert has a consistency of a cheesecake. It is not only rich and dense but also quick and easy. It’s so tasty that you wouldn’t know that it’s paleo or vegan.

The pie filling only has 6 ingredients, and while you have to plan by soaking your cashews overnight and putting a can of coconut milk in the refrigerator, other than that – you just blend the ingredients and fill the pie crust that you have baked for 8 – 10 minutes. I didn’t have time to make a homemade crust for this pie. It’s the story of my life. I’m that hostess that is scrambling to finish cooking as everyone is arriving, which is why I made this easy pie! I used a Wholly Gluten-Free Pie shell, but it would be amazing in my Easy Chocolate Crumb Crust.


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Chocolate Pie (Vegan and Paleo)

  • Servings: one 9-inch pie
  • Difficulty: easy
  • Print

This easy vegan and paleo chocolate pie is dense, rich, and has only 6 ingredients! Bake the crust only for 10 minutes, but the rest is no-bake!


Tips: (1) If you do not have a pre-made gluten-free and vegan pie shell available near you, or if you have time – try the cake with this Easy Chocolate Crumb Crust. (2) The pie filling alone is decadent! I added a coconut whipped topping and the Best Vegan Chocolate Sauce, which is not paleo, in order to have a pretty picture for the blog and add some pizazz.

Credit: My Real Dish


  • 1 cup cacao
  • ½ cup coconut oil (I used cold-pressed unrefined)
  • ½ cup maple syrup
  • 1 can full-fat coconut milk or coconut cream (refrigerated overnight)
  • 1 teaspoon vanilla
  • 1 ½ cup cashews (soaked overnight, rinsed)

Pie crust: 1 Gluten Free and Vegan pie shell (I used Wholly Gluten-Free) or Easy Chocolate Crumb Crust.

Optional: make the Best Vegan Chocolate Sauce, buy a vegan chocolate sauce at the store, or omit

Optional: vegan coconut whipped topping, buy a whipped topping at the store, or omit

  • 1 can coconut cream or full-fat coconut milk (refrigerated overnight, using the firm part of the coconut milk only)
  • 1/4 cup powdered sugar (omit for paleo diets or use powdered xylitol)
  • 1/4 teaspoon powdered cinnamon (if desired)


  1. If you would like to make the Best Vegan Chocolate Sauce begin this first.
  2. Prepare the Easy Chocolate Crumb Crust or prepare prepared crust per instructions. For the Wholly Gluten-Free let the crust thaw at room temperature for 10 minutes. Heat oven to 375°F. Remove protective sheet from shells before preparing, prick pie shell sides and bottom with a fork. Bake unfilled for 8-10 minutes.
  3. Drain and rinse soaked cashews until the water runs clear.
  4. While crust is baking, put all ingredients in a high powered blender.
  5. Blend until smooth, put into pie shell and refrigerate for at least 30 minutes.
  6. To make the optional coconut whipped topping, take 1 can coconut cream or full-fat coconut milk that has been in the refrigerator overnight, and 1/4 cup powdered sugar, and to give it a Thanksgiving twist, you can add 1/4 teaspoon of cinnamon to the coconut cream. Blend until it forms fluffy peaks. I have had a difficult time recently with different brands of coconut cream since Trader Joe’s has modified its recipe. Start with the firm cream part of the coconut milk first. If it is not mixing well or if it seems to need more moisture and a tablespoon of the coconut liquid at a time and continue whipping. Some brands need the entire can of moisture. Remember – you can always add the liquid, but you can’t take it away. If you prefer to buy a vegan whipped topping, Soyatoo Soy and Rice Whip are both very tasty.
  7. Once set, serve with vegan whipped cream and drizzle with chocolate sauce if desired.

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What is your favorite chocolate dessert?


Dulce de Leche Pumpkin Pie (Vegan & Gluten-free)

This is the second pie that I have posted this week for my vegan Thanksgiving Pie series. You can check out my first pie here: Pumpkin Pie with Pears and Cranberries.

Dulce de leche is probably one of my favorite flavors, other than chocolate. It brings me back to Argentina and my study abroad time there. I put the thick caramel spread on everything from bananas, apples to ice cream; I also gained 5 pounds that semester! HAHA!

Dulce de leche means sweet milk in Spanish, and it’s similar to a thick caramel. Click here for my vegan recipe. So when I was planning Thanksgiving, I thought, “why not use it in a pumpkin pie too?!” The dulce de leche adds a rich caramel flavor to this creamy vegan pumpkin pie.


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Dulce de leche Pumpkin Pie (Vegan & Gluten-free)

  • Servings: two 9-inch pies
  • Difficulty: easy
  • Print

This vegan creamy caramel flavored pumpkin pie is an indulgent twist on a traditional pumpkin pie.

Tips: If you do not have a Wholly Gluten Free Pie Crust or another gluten-free vegan crust available near you, you can make a crust from scratch. Click here for a gluten-free and vegan recipe.

Credit: My Real Dish


Pie Filling

  • 4 cups puréed pumpkin (or 1 can of pumpkin purée)
  • 1 can coconut milk
  • 1/4 cup non-dairy milk (I used almond)
  • 1 1/2 cups coconut sugar
  • 2 1/2 teaspoons cinnamon
  • 1/4 cup cornstarch
  • 8 tablespoons vegan dulce de leche
  • 3 tablespoons almond extract (optional)
  • 8 ounces of vegan cream cheese (I used 1 container of Tofutti Better Than Cream Cheese)
  • 4 tablespoons tapioca starch
  • 1 1/2 teaspoon pumpkin spice

Optional: 2 Gluten Free and Vegan pie shells (I used Wholly Gluten-Free)

Optional: vegan coconut whipped topping


  1. Begin preparation of vegan dulce de leche or use one purchased from the grocery store.
  2. Take pie crusts out of the freezer.
  3. Heat oven to 375.
  4. Using a mixer, cream until vegan cream cheese, pumpkin purré, coconut milk, non-dairy milk, coconut sugar, cinnamon, pumpkin pie spice, and almond extract (if desired) are smooth.
  5. Add cornstarch and tapioca starch; mix until well combined.
  6. Add filling to pie crust and bake for 50 – 60 minutes or until the filling is set.
  7. Serve warm or cold. If warm, let the pie cool for 30 minutes on the counter. If served cool, let the pie cool in the refrigerator for at least 2 hours.
  8. Serve with vegan dulce de leche whipped cream. To make the coconut whipped topping, take 1 can coconut cream or full-fat coconut milk that has been in the refrigerator overnight, 1 tablespoon vegan dulce de leche, and 1/4 cup powdered sugar. Blend until it forms fluffy peaks. If you don’t feel like making it from scratch, Soyatoo Soy and Rice Whip are both very tasty.
  9. Serve drizzled with dulce de leche.

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What is on the menu for your Thanksgiving dinner?




Pumpkin Pie with Pears with Cranberries (vegan & gluten free)

This is my third Thanksgiving since I have been gluten-free, dairy-free and egg-free. The first year, I didn’t have any pie or dessert. It was so sad, and I swore I wouldn’t be deprived again!

Last year I played around with getting the pumpkin right. Making a pumpkin pie that is firm without eggs, took a bit of experimenting. This year, I was inspired by a bag of ripe pears that I had on my counter, so I decided to make a topping. The juicy pears add an extra natural sweetness to balance a tartness from the cranberries; both blend well with the spices and traditional pumpkin flavors.


pumpkin pie cranberries and pears cover

Pumpkin Pie with Pears and Cranberries

  • Servings: two 9-inch pies
  • Difficulty: easy
  • Print

This Pumpkin Pie has a pear and cranberry topping. The juicy pears add an extra natural sweetness to balance the tartness from the cranberries.

Tips: If you do not have a Wholly Gluten Free Pie Crust available near you, you can make a crust from scratch. Click here for a gluten-free and vegan recipe.

Credit: My Real Dish


Pie Filling

  • 4 cups puréed pumpkin (or 1 can of pumpkin purée)
  • 1 can coconut milk
  • 1/4 cup non-dairy milk
  • 1 1/4 cup coconut sugar
  • 2 1/2 teaspoons cinnamon
  • 1/2 teaspoon clove
  • 1/2 teaspoon allspice
  • 1 1/2 teaspoon pumpkin spice
  • 1/4 teaspoon real salt
  • 1/4 cup cornstarch

For pear and cranberry topping

  • 8 small pears peeled and sliced
  • 1 cup cranberries
  • 1/2 cup maple syrup

Optional: 2 Gluten Free and Vegan pie shells (I used Wholly Gluten-Free)


  1. Take pie crusts out of the freezer.
  2. Heat oven to 375
  3. Add pumpkin, coconut milk, non-dairy milk, maple syrup, coconut sugar, cinnamon, allspice, and clove into the mixer. Blend until smooth.
  4. Add real salt and cornstarch to the pie and mix with mixer until fully combined
  5. Add filling to pie crust and bake for 50 – 60 minutes or until the filling is set.
  6. Prepare the topping. Peel and slice pears.
  7. Heat a frying pan over medium heat. Lightly spray the pan with olive oil or coconut oil. I used a non-stick Zyliss frying pan with olive oil.
  8. Sauté until slightly tender and place on top of the cooked pie.
  9. Sprinkle with cinnamon.
  10. Serve warm or cold. If warm, let the pie cool for 30 minutes on the counter. If served cold, let the pie cool in the refrigerator for at least 2 hours. I found that it was a perfect firmness and texture after it remained in the refrigerator overnight.




Healing Your Gut After Food Intolerances


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Copyright: <a href=’’>ruigsantos / 123RF Stock Photo</a>

If you’ve read anything about the Paleo movement, I’m sure you’ve heard about leaky gut syndrome. It’s often connected to food sensitivities, stomach issues, such as gas, bloating, diarrhea and IBS. Naturopathic doctors use this term leaky gut syndrome, and there is a lot of controversy about whether it exists and as well as its potential side effects.

Although many medical experts consider it to be a hypothetical and medically unrecognized condition, new research is going on that could point to the connection between the gut (microbiome) and our overall health. According to Dr. Augusto Miravalle, associate professor of neurology at the University of Florida College of Medicine, “gut bacteria influence inflammation and the immune system.” ( When I’m exposed to foods that I’m intolerant to, such as wheat, dairy or eggs, I not only get stomach issues, but also migraines and body aches.

So if you suspect that you have food sensitivities, what do you do in order to heal your gut? Here are some tips that I’ve personally benefited from and recommend:


  • Eliminate food sensitivities from your diet. The first step is to identify foods that irritate your gut. Talk to your doctor! Your primary care physician can order a blood panel that identifies food sensitivities, a common test is called the igG Food Sensitivities Test. If you don’t want to spend the money on the blood test, you can also try an elimination diet; the most common sensitivities to start with are wheat and dairy. Eliminating these food sensitivities will allow your body to detox and heal without continuing to inflame and irritate your body. I talk more about my story with food sensitivities and healing my gut here.
  • Eat a diet of fiber, rich in fruits, and vegetables. Prebiotics are plant fiber that your body can’t digest but are ingested by good bacteria (microbes) in your gut, which therefore promotes good bacteria growth (prebiotics-vs-probiotics). While raw foods are ideal prebiotics, if you aren’t currently a big veggie eater – you may want to start the introduction of raw foods slowly as to not overwhelm your gut. For example, add a salad for lunch, incorporating steamed vegetables at dinner, and eventually add a morning vegetable and fruit smoothie for breakfast.
  • Take a probiotic while you are eliminating foods that you are sensitive to from your diet. My favorite probiotic is Life9. It’s a high-potency probiotic that combines 17 billion live cultures from 9 beneficial bacteria strains, and unlike many probiotics, it doesn’t irritate my stomach.
  • Take Digestive Enzymes. They help your body digest difficult proteins and sugars, counteract enzyme inhibitors like legumes, nuts, seeds, wheat, and potatoes. Why do you need digestive enzymes if you have leaky gut? Enzymes are especially important when trying to heal intestinal permeability because it takes the stress off of your body and can allow your gut time to heal. However, they are important to everyone because we need enzymes to absorb our nutrients from the foods we eat in order to boost our immune systems and be healthy ( Why eat healthy if you aren’t getting the proper nutrients from the foods you eat? My personal favorite enzymes are Essentialzymes. I’ve tried many other enzymes, and these are the only ones that don’t make me want to throw-up or sick to my stomach after taking them.
  • Reduce Stress. Why do you think stress is one of the causes of ulcers? Exercise is a key release for me. I also enjoy relaxing Epsom salt baths with essential oils.

Even though I have been on this journey for almost 4 years now, I consider my gut as a work in progress. I’m always looking to learn what else I can do to improve my stomach and my overall health. So I asked several health and nutrition bloggers How do you heal your gut after food intolerances?”


cassie lizCassie Spanner @ Be Forever Healthier

Although I’ve been fortunate enough not to have any specific food intolerances as yet, I find my gut health suffers when I have a particularly overindulgent weekend filled with too much junk!  When this happens I focus on getting back on track.  I take a probiotic daily and eat a mostly whole food, plant-based diet.  I usually find that within a few days I feel mostly back to normal.

wendyWendy Hodge @ Wendy’s Way to Health

I think gut health is one of the most fascinating areas of nutrition science and we’ve only touched the tip of the iceberg in terms of what we have to learn about it. I also think that as with other specialised areas of nutrition, we need to be careful where we get our facts and advice. Eating a balanced diet is the best thing anyone can do for their general health and that differs from person to person. If you have a diagnosed food intolerance, an elimination diet is usually the best place to start. You then re-introduce foods one at a time so you can figure out what may be causing the issue. And of course, don’t self-diagnose, or try something just because everyone else is doing it! Be guided by a qualified professional if you need help.


olivia crawfordOlivia Crawford @

I’d try incorporating some fermented foods like sauerkraut or kefir into my diet. I’m a fan of slippery elm and I’d also take a good quality probiotic. I’d definitely recommend working with a health professional who can give you personalised advice dependent on your specific situation.



amanda barnesAmanda Barnes @ Amanda Barnes Nutrition

Well said Wendy! I agree, everyone is different and you need to be cautious about where you get your information and health advice. Depending on the severity seek help from a professional. Probiotics and prebiotics are great for maintaining gut health with an overall balanced diet.




Chantal Drouin-Charters @ Mindful Munching

I’ve suffered from digestive/gut problems for years and finally found relief about 5 years ago. Probiotics, water, and staying away from problem foods are key. Eating whole foods and avoiding added sugars and processed foods is also very important. It takes time to heal your gut after years of abuse, so be good to yourself and listen to your body when it tells you “hey, don’t eat that!”


joannaJoanna Zervas @ Balanced Posture Online

My professional advice is to firstly, get professionally tested for any food intolerances to make sure you are treating the right symptoms.  If you have eaten foods you are sensitive or intolerant too, my advice from experience is to get back on track with eliminating what it is you’ve been advised to cut out, make sure to rest your body (don’t overdo your training if you aren’t feeling well), try to get a few good nights of sleep, and refer to the advice of your medical practitioner.  Nutrition is so important and it is not my field of expertise, so I always advise my clients to seek the care of a registered health professional before they self-diagnose or start eliminating food groups as they may be putting themselves at risk for other deficiencies that can lead to more issues.



Ciara Doran @ Cool Things I Love

I’d suggest trying a probiotic specifically for gut health and if possible drink some kefir daily.





trifina sofianTrifina Sofian @ 

I’m lucky to not have any food intolerances. I think it’s important if you have any gut health issues to determine the culprit by seeking the help of a health professional. Your gut is where most of your immune defenses reside so it’s worth taking the time and effort to protect this precious commodity.  


amy miller Amy Miller @  I Heart The New Me

I try to drink as much water as possible to flush things out and clean out my system. I drink a minimum of 100 ounces per day. On days I’m feeling particularly sluggish I’ll drink even more.




mj ongDrMJ @ The Babywearing Health Coach

I love having vegetable broths to heal the gut.

















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