G.I. Turbulence
Delicious Commentary for Calm Digestion by M. Susan Hamilton
“We must think over and over
the kind of thought we wish
to dominate our lives.”
– Henry David Thoreau
Hello New & Devoted Readers,
Welcome to “CalmGut™!”
Delicious.
Nutritious.
Musings on Seasonal Food,
Unforgettable Recipes,
and Calm Digestion.
In 2000, I developed the Food Awareness
Program to counsel G.I. clients affected by
Reflux, GERD, Celiac, IBS, IBD, Gastritis,
Inflammation, Diarrhea, and Constipation.
No one can tell you exactly what to eat.
You are a unique individual.
You alone know what is nutritious,
and divinely delicious, to you.
My nutritional POV is solely-food-based:
No drugs. No capsules. No pills. No powders.
Mother Nature Reigns & Rules, Ripe & Ready!
Client Comments
“I just don't feel good unless I have a BM.”
“I worry if it's been 2–3 days since I've gone.”
“I feel bloated if my gut is filled with stuff.”
What is G.I. Turbulence?
This is a big topic!!
After 26 years of counseling disordered-
digestive-clients, the most common
symptoms are constipation, diarrhea,
bloating, gassy gut, nausea, vomiting,
Reflux, and brain fog.
Constipation
Every client’s definition of constipation
is different! Some clients produce a stool
2–3x daily; others, release stools every
2–3 days! All are considered ‘normal.’
Eating Factors: nuts, fruits, grains,
pulses, seeds, vegetables with soluble
and insoluble fiber, liquid timing-
consumption, daily exercise, all
affect quality and production of stools!
Common Causes of Constipation
Sedentary! Walk, Swim, Kick-Box,
Run, Dance, Yoga! ‘Massage your
intestines!’ Get your tushie off that
chair, off that sofa, into the air!!
Fluid Consumption. Pace Yourself!
Water: Yes, too much, too little water,
too slow, too fast, are a perfect storm.
Every body is unique! Exercise levels,
Food choices, Stress levels, Emotions,
Lifestyle, are individualized needs.
A Dallas client: Constipation/Diarrhea
Drank 8 ounces of water right
before a 3-mile walk with her
husband. At mile 2.5, she had watery
diarrhea dripping down into her
sneakers. Who knew? Hard Lesson.
Evaluate. Find your own G.I.
fluid-balance.
IBS-Constipation, IBS-Mixed,
Crohn’s, Colitis, Hypothyroidism,
Diverticulosis, Diverticulitis,
Neurological Disorders, Diuretics,
Chemotherapy, Antidepressants,
Medications, Iron Supplements,
can cause-stimulate constipation.
Potentially Binding Foods
Dairy milk, yogurt, cheese, sour cream,
kefir, whey, cream cheese, cream
sauces, ice cream, puddings,
dairy-soups, lactose additives, mashed
potatoes, dairy-desserts
Coffee, Cafe au lait, Latte, Mocha,
London Fog, Flat Black, Corrtato,
Machito, Sugar sodas, alcohol, salt,
white flour, processed foods, meats,
chocolate
Breads White bread, bagels, pita,
Lavaash, potato chips, pretzels, corn
chips, English muffins, white flour
crackers, various commercial cookies,
white pasta, low-fiber cereals
Rice White rice, rice crackers, rice
noodles, cellophane noodles, rice
milk
Bananas, Eggs [depends on prep]
Global Rice Family Favorites Pad Thai,
Italian Arancini, Amer-Chinese Fried
Rice, Spanish Paella, Jollof in West
Africa, Korean Bibimbap, Japanese
Onigiri, Indian Lamb Biryani, Louisiana
Beans & Rice, Latin American con Pollo,
Persian Sabzi [Herbed Rice], Sushi,
Congee are beloved!
International-National families have
cooked and enjoyed rice dishes for
centuries! Moms, Dads, Aunties, Uncles,
Cousins, and Friends, have balanced-
served rice dishes with fresh vegetables,
beans, grains, fruits, and beverages to
keep G.I. intestines fine-tuned!
Keep your G.I. Happy + Moving
High Fiber Fruits + Vegetables
Pectin Fruits Apples, Cortland, Honey
Crisp, Jona-Gold, Reinette, Spencer,
Newton-Pippin, Rome, Fuji, Gala,
no Granny Smith or Red Delicious
American and Asian Pears, peaches,
pineapple, nectarines, plums
Dried Fruits [Trader Joe’s!] Apricots,
Prunes, Nectarines, Raisins, Cherries,
Cranberries, Mangoes, Currants, Pears
Fresh Berries Organic Gooseberries,
Currants, Lingonberries [trip to
Sweden?], Cherries, Raspberries,
Blueberries, Blackberries, Strawberries
Cherries Bing, Sour Cherries, Queen
Anne, Rainier, Montmorency, Regina,
Lapins, Black Cherries
Citrus: Peeled Oranges, Grapefruit,
Satsuma Mandarin, Pomelo, Lemons,
Limes, Buddha's Hand, Blood oranges,
Clementines, Tangeloes, Tangerines,
Citron
Avocados, Artichokes, White Potatoes,
Sweet Potatoes, Winter and Summer
Squashes, Parsnips, Pumpkins,
Cauliflower, Broccoli, Asparagus,
Yuchoy, Fennel, Celery, Carrots,
Onions
Salad Greens + Cooked Greens
Lettuce Family, Watercress, Arugula,
Chicory, Parsley, Cabbage, Swisschard,
Kale, Collards, Escarole, Endive, Broccoli
Rabe, Spinach, Beet Greens, Bok Choy,
Mustard Greens, Dandelion Greens
Brans + Grains + Seeds + Pulses
Enjoy Fresh Fruits + Vegetables, Salads,
prepare fresh or cooked: beans, lentils,
dried peas, chickpeas, quinoa, groats,
hummus, nuts, nut butters, seeds
Constipation Can Be Very Serious
See your MD, specialists, and
practitioners if constipation persists.
Symptoms should be monitored closely,
medically tested, and evaluated by your
medical professionals.
Seasonal Recipe
[see recipe PDF below]
Cucumber-Mango-Fennel Salad
with Juicy Lemon Vinaigrette
“Refreshing, Tart, and Tingling”
Great for potlucks. Stays juicy and
fresh for hours!
Clients make this bright and beautiful
salad on rapid repeat. Substitute Spring
Asian pears, peaches or nectarines later
in the season, fennel—Fresh lemon zest
vinaigrette is flavorful-flexible!
[Download PDF recipe below]
Inspiring People,
Purpose, and Places
I read Kara Cutruzzula’s Brass Ring
Daily on Substack for inspiring nuggets on
writing, work, creativity, and life! Kara is
a writer, editor, playwright, and musical
theatre lyricist. She is author of three
motivational journals: Do It For Yourself,
Do It Today, and Do It (or Don’t).
Kara’s work has appeared in The New
York Times, The Daily Beast, TIME,
The Wall Street Journal, et al.
Subscribe to Brass Ring Daily on Substack
Kara Cutruzzula and Colin Macdonald, PhD.,
co-edit “The Hat” covering NYC
Off-Broadway and Off-Off Broadway.
Monthly issues feature essays and
interviews by journalists and theatre
artists. Brava!
Visit The Hat: An Off-Broadway Theater Publication
It’s Your Time.
Savor the Moment.
Cherish Life.
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Be well.
Enjoy every bite,
Susan
Thank you, KerryAThompson.com, for your outstanding design skills developing CalmGut.com and 3AMSleepGuide! Every month, your beautiful work makes every post possible! Thank you!
Thank you, Ellen!
I appreciate your support and knowledge!!
Grateful!!
Fresh is always best ! And goes a long way to keep us healthy and comfortable ! Thanks for all the great listed foods !