3 Quick Things

Hi Everyone! 

Improve your health with this week’s three simple IBD tips and takeaways.

Remember that Rome wasn’t built in a day. Little changes lead to big results. We challenge you to take one small action today to benefit your future tomorrows.

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A sleep-friendly snack

Our sleep tips continue, this week with an evening snack. It’s late, you finished dinner hours ago and your bed is calling for you when you begin your wind down routine. You’re about to brush your teeth when you realize you’re still hungry. 

Has this ever happened to you? 

Some health experts frown upon eating right before bed, but going to bed hungry isn’t great either.

What do you do? Sleep experts suggest eating a handful of almonds before bed. Among other important nutrients, almonds contain magnesium, tryptophan and melatonin — these can promote a better night’s sleep. 

If almonds are too rough on your GI tract, choose a tablespoon of almond butter instead. Blending almonds into a butter breaks down the tough fiber without losing important nutrients. 

Send us your sleep-related questions and recommendations. We'd love to hear from you!

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Recent study supports low-fat, high-fiber diet for inactive UC

According to a recent study from the Journal of Clinical Gastroenterology and Hepatology, the following dietary changes increased quality of life and may lower inflammation and correct intestinal dysbiosis in patients with inactive or mild ulcerative colitis: 

• Eating more fiber
• Eating more fruits and vegetables
• Eating less fat
• Eating less added sugar 

NOTE: Eating more fiber did NOT worsen symptoms. 

Original study 

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Flavored Water

Its July and the heat for many of us has most definitely arrived. As the temperate rises, it’s important to remember to stay hydrated. Hydration is a priority at WBF HQ, but sometimes after 70oz, water can start to feel...how to say this....boring.

Flavored water to the rescue! Super easy to make and surprisingly refreshing.

No need to complicate it, just cut up some fruits and herbs and toss them in to a pitcher of water and let it soak for a couple of hours. A good rule of thumb is 1/2 cup of fruit to 4 cups of water. To keep the flavored water train going, we sometimes add a bit more water.

Here are some of our favorite combinations, but feel free to experiment, there isn’t really a wrong answer.

• strawberry & mint
• strawberry & basil
• pineapple & mint
• just cucumber
• cucumber & mint
• just ginger 
• ginger & lemon

Let us know your favorites!

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Remember, there’s no one perfect diet for everyone with IBD. If you or anyone you know struggles with what to eat with Crohn's or Ulcerative Colitis, then check out our ebook, Eating with IBD: The Essentials.

Check it out

Do you have a question about these topics, or something else? Just reply with your question to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary