The Nourished Nook- a daily dose of wellness

07/04/2025

When you are in a flare, focus on easy-to-digest foods that are soothing to the GI track and give your body a break.

Bone broth: Rich in collagen and amino acids such as glutamine wonderful for gut healing. Rich in gelatin- super soothing to the gut lining. Also very hydrating!

Applesauce and bananas: Soothing texture less likely to cause irritation.
Contain a soluble fiber called pectin. Pectin pulls excess water into the intestines and promotes smoother bowel movements. This can help control diarrhea/regulate bowel function- often an issue during a gut flare.

Cooked and pureed potatoes and root veggies: (sweet potato, yams, purple potato, carrots). When cooked and pureed these contain a smooth texture providing a soothing option with lots of vitamins/minerals, and easier to tolerate fiber aka. Pectin mentioned above.

*Cooking then pureeing breaks down the fiber content- less work for your digestive system and less potential for irritation.

Elemental shakes: These are easily absorbed shakes that are predigested and contain- simple carbs or sugar, amino acids, and fats that are broken down to their most basic form requiring very little digestive work from your gut. Because they require very little work from the digestive system if allows you to get nutrition while giving your gut a break to rest and recover.

25/03/2025

Why does balancing your blood sugar matter when it comes to optimizing your gut health?!

Inflammation and the Gut Microbiome: chronically elevated blood sugar can increased inflammation levels- disrupting the balance of gut bacteria creating a leaky gut. When the gut is leaky, it allows harmful substances to leak into the bloodstream and can trigger an immune responses. High blood sugar levels promote the growth of harmful bacteria/fungal species in the gut, while lowering the numbers of beneficial bacteria.

Gut Motility: Blood sugar highs and lows can affect gut motility. Stable blood sugar levels promote regular and optimal digestive function, helping to prevent gut issues like bloating, gas, constipation, and diarrhea.

Hormonal Regulation: Blood sugar imbalances can affect hormones that are involved in digestion, such as insulin and cortisol. If blood sugar is too high or too low, it can disrupt the release of these hormones. Chronic output of stress hormones will result in poor digestion and increased stress on the gut.

Gut Repair: Balanced blood sugar levels supports the body’s ability to repair and maintain healthy tissues, including the lining of the gut. High blood sugar= stressed body/environment and can impair repair/healing processes

18/03/2025

Wondering which brands and appliances to swap???
All of my kitchen staples and favorites can be found here:
https://www.amazon.com/shop/thenourishednook-adailydoseofwellness/list/E9GR5M1KJ7A0?ref_=aip_sf_list_spv_ofs_mixed_d

So what’s the problem with your typical kitchen?

Non-Stick Cookware
These pans are coated with polytetrafluoroethylene also known as Teflon. When exposed to high heat, non-stick pans release harmful chemicals like perfluorooctanoic acid (PFOA), perfluorooctanesulfonic acid (PFOS), and other perfluorinated compounds- which have been linked to endocrine disruption and shown to negatively impact gut motility leading to digestive issues like bloating, constipation, and/or diarrhea.

They can also alter the gut microbiome by affecting the balance of good and bad bacteria leading to dysbiosis. An imbalanced gut microbiome increases your risk of conditions like IBS and inflammatory bowel disease.

Aluminum Cookware:
Aluminum from pots, pans, aluminum foil can leach into food during cooking. This can create inflammation in the gut and lead to conditions like leaky gut- this is when problematic substances can leak into the bloodstream, potentially creating an immune response and systemic inflammation.

Plastic Cooking Appliances:
Containers, utensils, or appliances with plastic parts can release bisphenol A (BPA), phthalates, and other chemicals into food especially when heated.

BPA and phthalates are endocrine-disrupting chemicals that can interfere with hormone regulation, digestion, and gut motility leading to symptoms like bloating, constipation, and abnormal gut function.

Chemicals like BPA disrupt our microbiome balance- contributing to conditions like IBS, IBD, and metabolic disorders.

This is not to scare you! It’s to demonstrate that what we are using in our kitchen EVERY DAY can certainly impact your gut health- and doing what you can to make non-toxic swaps is something to consider if you want to show your gut some love.

18/03/2025

Wondering which brands and appliances to swap???
All of my kitchen staples and favorites can be found here:
https://www.amazon.com/shop/thenourishednook-adailydoseofwellness/list/E9GR5M1KJ7A0?ref_=aip_sf_list_spv_ofs_mixed_d

So what’s the problem with your typical kitchen?

Non-Stick Cookware
These pans are coated with polytetrafluoroethylene also known as Teflon. When exposed to high heat, non-stick pans release harmful chemicals like perfluorooctanoic acid (PFOA), perfluorooctanesulfonic acid (PFOS), and other perfluorinated compounds- which have been linked to endocrine disruption and shown to negatively impact gut motility leading to digestive issues like bloating, constipation, and/or diarrhea.

They can also alter the gut microbiome by affecting the balance of good and bad bacteria leading to dysbiosis. An imbalanced gut microbiome increases your risk of conditions like IBS and inflammatory bowel disease.

Aluminum Cookware:
Aluminum from pots, pans, aluminum foil can leach into food during cooking. This can create inflammation in the gut and lead to conditions like leaky gut- this is when problematic substances can leak into the bloodstream, potentially creating an immune response and systemic inflammation.

Plastic Cooking Appliances:
Containers, utensils, or appliances with plastic parts can release bisphenol A (BPA), phthalates, and other chemicals into food especially when heated.

BPA and phthalates are endocrine-disrupting chemicals that can interfere with hormone regulation, digestion, and gut motility leading to symptoms like bloating, constipation, and abnormal gut function.

Chemicals like BPA disrupt our microbiome balance- contributing to conditions like IBS, IBD, and metabolic disorders.

This is not to scare you! It’s to demonstrate that what we are using in our kitchen EVERY DAY can certainly impact your gut health- and doing what you can to make non-toxic swaps is something to consider if you want to show your gut some love.

Shop recommended products from Tori on www.amazon.com. Learn more about Tori's favorite products.

12/03/2025

How to get your bowels moving ASAP!!!

If you’re at your wits end with constipation these are some options you can consider to get things moving quickly.

*Castor oil packs over the liver and intestines: Castor oil contains ricinoleic acid, a fatty acid that stimulates the muscles of the intestines, known as peristalsis, moving stool through the digestive tract. It also initiates the movement of fluids into the intestines, softening the stool.

*Oxygenated magnesium: This supplement releases oxygen into the intestine to loosen impacted stool in the intestines. Magnesium draws water into the bowels to increase stool volume and stimulate peristalsis.

*Triphala: A mild laxative helping to stimulate peristalsis. It has also been shown to stimulate bile production- bile is essential for fat digestion aids in the stimulation of bowel movements, which helps ease constipation.

*Stewed Fruits: These fruits are high fiber. They have natural sorbitol that acts as a mild laxative Pectin- helps to bulk up stool and draw water into the intestines

*Hydration and adequate minerals: Adequate fluids ensures softening of the stool and smooth movement. Minerals are necessary for muscle function and bowel regulation.

08/03/2025

There are a variety of reasons you may be dealing with constipation. For some people the root of constipation may be multifactorial while for others it may simply be a lack of proper hydration and fiber.

When working with clients these are some of the things we will evaluate right away.

Diet and lifestyle is always the first step. Having a solid foundation is essential: A diet full of whole foods, lots of fiber, and good hydration with minerals. Minimizing stress and moving the body can also keep constipation away.

When constipation becomes chronic as I always say it’s time to dig deeper! A deeper analysis can include testing for gut microbiome imbalances, leaky gut, food sensitivities, digestive function capacity, thyroid conditions or other chronic conditions that can impact digestion and motility etc. Certain medications such as anti-histamines and anti-depressants can negatively impact motility- reviewing medications and supplements is also important!

If you’ve been dealing with chronic constipation it may be time for a deep dive! Link in bio to apply to work together- we’d love to support you on your gut health journey!

06/03/2025

Small habits that support the gut!

When thinking about healing your gut, sometimes it can feel overwhelming. These are some of the easiest and cheapest ways to give your gut some love. There’s so much we can do before all the supplements, protocols, testing etc.

Are you doing these things to support your gut health!?

06/03/2025

04/03/2025

These are some of the most common symptoms I see in practice when talking to patients about gut health. Sometimes they’re dealing with conditions like skin issues, joint pain, poor sleep, even fertility struggles… and they don’t always realize these symptoms may be rooted in their gut! You could be dealing with gut dysfunction even if you aren’t dealing with the typical “gut symptoms” like diarrhea/constipation or bloating.

What is your gut trying to tell you!? Symptom presentation is the body trying to tell you something- we just need to be willing to do the work to figure out what this is- Time to give your gut a little love!