Do you suffer from food sensitivities or allergies?

Do you suffer from food sensitivities or allergies? 
Food sensitivities are not caused by foods we eat they are a digestive issue due to lack of enzymes and/or good bacteria in our digestive tract.  We don’t  know what strains of good bacteria any one person is missing, but we do know that different strains can help us digest different foods.  For example, lactose intolerance is due to a deficiency in an intestinal enzyme and lack of the good bacteria that helps break down lactose. 

Recent science has established that the health of our microbiome, especially the organisms that live in our gastro intestinal tract, is directly linked to our broader well-being.  To improve the health of our gut eco system, many of us consume probiotics: living bacteria found in supplements or fermented foods such as yogurt, sourdough bread, kimchi and sauerkraut.   Fermentation is an ancient preservation technique that turns simple foods into super foods and are loaded with good bacteria which helps the gastrointestinal system function properly.   

Although eating fermented foods are excellent for gut health, eating them alone is not enough, we need to include prebiotic food sources into our diets.  

In order for probiotics to do their job and flourish, they need a steady supply of fuel. That fuel comes in the form of a type of soluble fiber known as a prebiotic. The two most widely tested prebiotics have tongue-twister names: fructooligosaccharides (FOS for short) and galactooligosaccharides (or GOS).  Ideally, you’ll take a combination of both prebiotics and probiotics.  Together the duo contributes to a balanced gut ecosystem that can improve nutrient absorption and help move matter through the digestive system.


Probiotics-Rich-Foods – Fermented foods that naturally contain probiotics – good bacteria

  • Yogurt
  • Kimchi
  • Sauerkraut
  • Miso
  • Sourdough bread
  • Kombucha
  • Brined Pickles & Olives
  • Pickled Beets and Turnips

Prebiotic-Rich Foods – That contain resistant starch and fibre to feed the good bacteria

  • Berries
  • Apples
  • Bananas


  • Tomatoes
  • Jerusalem Artichokes
  • Onions
  • Chicory
  • Greens (especially dandelion greens)
  • Asparagus
  • Fennel
  • Garlic
  • Leeks
  • Avocado 
Whole Grains
  • Oats (rolled or steel cut)
  • Barley
  • Flaxseeds
  • Wheat
  • Lentils
  • Kidney beans
  • Chickpeas
  • Navy beans
  • White beans
  • Black beans
  • Almonds
  • Pistachios 
  • Chia seeds
  • Hemp seeds











The key to boosting your good bacteria is variety, include foods from both probiotic and prebiotic foods, different foods feed different strains.  The more diversity there is, the healthier we will be.


Top 5 High Fibre Foods for Healthy Aging

The Top 5 High Fibre Foods for Healthy Aging.

Fibre rich diets have many health benefits and are key to healthy aging.

Fibre can be divided into two groups: soluble, those that dissolve in water and insoluble, those that do not. Soluble fibre is a soft fibre that helps lower blood cholesterol and can help control blood sugar.  The best sources of soluble fibre are oats, legumes and pectin rich fruits such as apples, pears and berries.  Insoluble dietary fibre provides the bulk that pushes food through the digestive track quickly and helps keep you regular.   The best sources of insoluble fibre are flaxseeds, whole grains such as whole wheat pasta and brown rice.

While fibre has many health benefits most Canadians only get half of the fibre they need every day. Ideally you should be aiming for 25-35 grams of fibre per day. It is important to choose a variety of fibre rich foods to get a healthy balance of soluble and insoluble fibre.

Try these top 5 high fibre foods when planning your meals.

  1. Legumes such as beans, peas and lentils provide an excellent source of fibre and can be easily added to your daily recipes.

When combined legumes provide a powerhouse of fibre intake. Soups are an excellent way to add legumes to your favourite recipes. 1 cup of split pea soup provides 16 grams of fibre and 1 cup of lentil and vegetable soup provides 14 grams of fibre per serving.

  1. Whole Grains such whole wheat pasta, oats and brown rice include good sources of soluble and insoluble fibre.

Start your day with fibre rich breakfast such as oatmeal with raspberries. 1 cup of oatmeal with raspberries provides 8 grams of fibre.  1 cup of whole wheat spaghetti with your favourite vegetables such as broccoli provide 11 grams of fibre per serving.

  1. Fruits such as apples, pears and especially berries are fibre rich foods.

Snack on fibre rich fruits and vegetable such as apples, raspberries, carrots and broccoli. 1 cup of raspberries provide 8 grams of fibre and a medium size apple delivers 5 grams.  Go ahead and eat with the skin, it increases your fibre intake.

  1. Vegetables such as broccoli, artichokes and squash have good sources of fibre.

Make these high fibre vegetables a part of your day. Add raw broccoli on your salad, ½ a cup provides 3.5 grams of fibre.  1 medium artichoke cooked provides 10 grams of fibre and is also tasty when added to salads.  

  1. Seeds such as flax, chai and quinoa have many health benefits and are excellent sources of fibre.

Add whole flax seeds to smoothie, salads and soups. Whole fax seeds provide 3 grams of fibre per tablespoon.  Quinoa cooked provides 5 grams per cup. Quinoa is easier to digest and gluten-free, that pushes quinoa over the ultimate fiber food.

Remember as you increase your fibre intake, you should also drink more fluids. Fibre absorbs the fluids and helps prevent gas, bloating and constipation.

Go ahead and eat your fruits, vegetables and whole grains and enjoy the many health benefits of a fibre rich diet.