beginner's guide

to gut healing
elcom
Hi! My Name is Ashley, I'm a Certified Holistic
Nutritionist (CHN) specializing in gastrointestinal
healing. I help clients all over the world get to the
bottom of their chronic digestive issues.

I created this guide to help you get started on your gut

healing journey. Every human is unique, and what
works for one won't necessarily work for another, but
this guide contains foundational principles everyone
with a digestive system needs to know. You can try
incorporating some of these strategies into your
routine, pay attention to what works and what doesn't.

Foundational strategies are enough for some bodies.,

Others need a more personalized therapeutic
approach. When you're ready to get to the root cause
behind your digestive issues, I'm here to help.

Ashley Sauvé
 ontent
1. Optimizing Digestion

2. Probiotics + Prebiotics

3. Functional Digestive Supports

4. Gut-Loving Food Guide

5. GI Red Flags
4
steps to
optimize
digestion
01
Avoid drinking large amounts of water
within 30 minutes of eating. Small sips with
a meal are okay, but too much will dilute
gastric juices and can lead to bloating.

02
Eat with all your senses. Digestion starts in
the brain, when we think about and smell
our food. Close out distractions and pay
close attention to your meals.

03
Stress shuts down digestion, so plan for
peaceful meal times and avoid eating on-
the-go. If this is not possible, stick to easily
digested foods like soups or smoothies.

04
Chew your food! More than you think you
should! Chewing secretes digestive
enzymes, takes stress off of other digestive
organs, and increases satiety.
probiotics + prebiotics
probiotic
supplements
Contain specific strains in
therapeutic quantities.
Are most effective when soil-
based, as they can "seed" the
digestive tract.
My favourite strains are: Bacillus
coagulans, Bacillus clausii, Bacillus
subtilis, and Saccharomyces
Boulardii.
Professional formulas I use in my
practice are: MegaSpore,
ProbioMed.
Brands you can buy at health food
stores: Genestra, Garden of Life
prebiotic
supplements
Specific fibres and phytochemicals
known to feed gut bacteria.
Wide range of options, not
appropriate for everyone - before
taking, ensure you do not have
bacterial overgrowth (via GI-MAP
testing).
Certain prebiotics can cause
bloating/constipation if you have
IBS and are prone to these issues.
Start low and go slow with dose to
ensure you are not reacting poorly.
My favourites: partially hydrolyzed
guar gum, FOS, GOS, XOS.
probiotic foods
Many fermented foods contain
some probiotics - unknown strains
in unknown quantities.
It's okay that the strains/quantities
are unknown, as your microbiome
loves variety.
Fermenting nutrients can make
them easier to digest.
Only ingredients should be veggies
and salt or dairy/non-dairy and
bacterial cultures.
My favourites: sauerkraut, kimchi,
beet kvass, coconut kefir, yogurt.
prebiotic foods
Most fruits and vegetables are
naturally prebiotic.
Different foods contain different
types of fibre, you may respond
better to some than others,
especially if you have dysbiosis
(imbalanced gut bacteria).
Aim for 2 cups of veggies/fruits per
meal - more veg than fruit.
Rotate your produce based on
what is growing seasonally in your
area, this will ensure you get a
variety throughout the year. Your
gut loves this.
functional digestive
supports
Functional digestive supports are supplements that you take with your meals to
optimize digestive function. If you are reliant on these, you should get to the root cause
and determine what is blocking your body from preforming these functions itself.

ACV/BITTERS ENZYMES UPPER GI

Taking a shot of Apple If you are not working If you experience

Cider Vinegar or two
droppers of a Digestive
Bitters tincture before
meals helps stimulate
stomach acid. Do not use
if you experience upper
gastric burning.
with a practitioner, the
safest digestive enzymes
are plant-based, without
HCL. Avoid HCL and ox
bile unless advised to
take that specifically.
heartburn, sip on
marshmallow or slippery
elm tea throughout the
day. Take aloe vera juice.
DGL is a safe alternative
to antacids. Investigate
possible H.pylori
infection.

RECOMMENDED HEALTH FOOD STORE BRANDS

Digestive Bitters: St. Francis (Canada), Herb Pharm (US)

Apple Cider Vinegar: any brand as long as it is raw, unfiltered, and organic.

Digestive Enzymes: NOW Foods Plant Enzymes, Pure Encapsulations Digestive

Enzymes Ultra

DGL: NOW Foods DGL with Aloe Vera, Bioclinic Naturals DGL Chewable Tablets

Note: these are not necessarily my favourite products, but you can get them
without a professional recommendation. In my practice, my clients get access to
professional products.
 gut-loving food guide
Your body is unique and will require a completely unique nutrition plan. This guide
includes basic principles, but there are no hard-and-fast rules. Experiment and find
what works for you - knowing that will change as you do.

PLANTS
leafy greens, sprouts cruciferous
veggies, mushrooms, onions, berries,
apples, pears, peppers

PROTEINS
poultry, beef, venison,
pork, rabbit, fish, eggs,
dairy products

STARCHES
squashes,
roots/tubers,
grains, beans

FATS
BONE BROTH/COLLAGEN seeds, COOKED VS. RAW
nuts, Including both cooked and raw foods in
Bone broth is whole food collagen and oils
your diet is ideal. One is not necessarily
contains all the benefits of collagen
healthier than the other and variety is
supplements - essential amino acids to
key. Choose cooked more often if you
support gut health. You can sip bone broth
find raw hard to digest.
or use it in your cooking or you can buy
collagen powder and add it to your
soups/stews/hot drinks.

ADDED SUGARS
GROUND FLAX/CHIA
Ideally, we should not have more than
Combine equal parts ground flax 20 grams per day of added sugars
and ground chia in a jar. Store in the (about 4 teaspoons). Raw honey and
freezer and add 1-2 tablespoons pr maple syrup are my favourites.
day to your meals.
red flags
Here are three red flags that it's time to ask for help with your gut
healing journey. It's okay to need help - gastrointestinal healing is
complex, but it doesn't have to be complicated. The right plan should
have you feeling noticeable improvements within months.

01
You've been trying
the strategies
03You've noticed that

02
over time, you have
mentioned in this become more and
guide on your own more sensitive to
for more than six foods or you have
months and have There has been a started developing
not made progress. recent change in your skin issues like
digestion. This could psoriasis, dermatitis,
be due to antibiotics, or eczema.
food poisoning, or
without an obvious
explanation.
 test,
don't guess
let's uncover your root cause

All of my clients complete a GI-MAP stool test at the start of our work
together. This test provides an up-close look into your microbiome
and gives us information about whether you need digestive enzyme
support, have sufficient "good" bacteria, have an overgrowth of "bad"
bacteria, a parasite or other GI infection, and insight into other areas
of intestinal health like inflammation and immune response. With
this information we create a highly personalized gut healing protocol
so you know what to eat, what supplements to take, and how to
rebalance your unique imbalances. Learn more about my programs
and how you can become a client here.