174: Gut Health, Fiber & Diverticulitis with Terri Ward, MS, FNTP
We’re talking about gut health in this week’s episode - specifically zeroing in on fiber and diving into diverticulitis which affects so many people across the country. My guest, Terri Ward, wrote a book called The Healing Diverticulitis Cookbook which lays out a plan that includes a 3-day clear liquids phase, then a 2-week low fiber recovery phase, and then a high fiber maintenance phase. I think it’s a great digestive reset whether you have diverticulitis or not! 🙋Some of us don’t do well with a lot of fiber and we have an interesting discussion about that along with more general gut health topics. Come listen and learn more about gut health which is always central to your overall health.
EPISODE 174: Gut Health, Fiber & Diverticulitis with Terri Ward, MS, FNTP
Show Notes
(0:00) Intro
Hello my friend! Welcome back to the club, how are you today?
We are going to talk some gut health - one of my favorite subjects
We’re going to talk about Diverticulitis - a colon disease that is increasingly affecting more and more people - in the United States, acute diverticulitis is associated with nearly 200,000 hospital admissions and over 2 billion dollars in healthcare costs per year.I have asked Terri Ward who wrote a book called The Healing Diverticulitis Cookbook to join me today as she is an expert with this disease and is here to share important insight when it comes to these topics. Terri has a master of science degree in Human Nutrition and Functional Medicine and is a Functional Nutritional Therapy Practitioner. She has a FB group called Healthy Guts, Healthy Temples with Terri Ward and I am so pleased to have her joining us today.
(3:05) I love how you refer to yourself as a recovering CPA and found your way to a new career because of your own health issues - as many of us in the holistic health world do. Will you tell us how that came about?Will you explain the difference between diverticulosis and diverticulitis?
Terri tells her story of how she was inspired to change career paths and help people with gut health.
(6:25) Can you tell us more about your gut healing journey?
Suspected having Celiac, contributing to other diagnosis’
Family history of gluten intolerance
(11:22) Key terms in diverticulosis and diverticulitis:
Diverticular disease = Both diverticulosis and diverticulitis
Diverticula = Pockets in the large intestine/colon that can protrude through weak areas in the lining
Osis = Having the condition
Itis = Inflammation
(12:47) How does someone get diverticulosis?
Pressure in the colon and weakness in the wall
No evidence points to a specific cause
Age, genetics, lifestyle, obesity, inflammation, leaky gut, stress
(15:25) What would you recommend for people who want to avoid having a flair up?
Anti-inflammatory diet
High fiber foods can be beneficial
Bio-individuality
Food journal
(19:05) Let talk about fiber. Will you please explain the role of fiber and its role in our diet?
There is no fiber in animal foods
Fiber is the part in plant foods that is indigestible
Soluble fiber: Can be broken down in water
Insoluble fiber: Can’t be broken down in water - It attracts water into the stool
Do not increase your fiber without water
Fiber feeds the beneficial bacteria
(24:19) Do you think some people do better with fiber and others who don’t? What is a good target?
14grams per 1,000 calories of food
Bodies can adapt with gradual changes, it also depends on individuality and regionality.
(27:43) What do you think of the connection between diverticulitis and red meat?
One study showed no association, and one study showed significant association.
We always come around in circle where everything is relation
Correlation is not causation?
Grass-fed and grass-finished beef is the optimal choice.
(31:01) 3-day Clear Liquid Phase Plan / Recovery Low Fiber Plan
Chelsea: What I love about your cookbook is how you have the recipes labeled under 3 categories : clear liquid, low fiber and high fiber. You have a 3-day Clear Liquid Phase Plan for people to use during a flare up but I also think this would be excellent for someone who just needs a digestive reset. It’s like a liquid fast with electrolyte drinks - you have several recipes for those - teas with honey, bone broth. I want to do this even though I don’t have diverticulitis flares; it just sounds like a nice digestive reset. We’re about to do our 3-day Equinox Detox in The Christian Health Club and I kind of want to do this as a version of that. I’m not sure I’ve ever gone three days without solid food - well there’s gelatin, that’s kind of solid - but I think this would be a nice bridge for me because I’ve never done a full 3-day fast - but this would be a good option.
From there you transition people into a 2 week recovery low-fiber phase and then a higher fiber maintenance phase. So you’re slowly building back up their fiber tolerance. And you have all of this laid out in meal plans with the recipes.
(34:24) Tell us about why juice is in these recipes?
Juice is missing the fiber, and causes a blood sugar spike
While in the healing phase, the gut can’t handle fibers.
Resource section in the back of the book
(39:25) If someone lands in the hospital with a diverticulitis episode, what do they do?
Standard is antibiotic, IV antibiotic if it is a really bad episode.
In mild cases, observation is as affective as taking antibiotics
Studies referenced in the book
Gut healing is necessary after taking antibiotics.
(49:11) Anchor Questions:
What is your favorite anchor meal? (go-to healthy meal)
Dill caper salmon with Persian crunchy rice and tomato cucumber salad.
What is your favorite anchor verse? (favorite Bible verse or one that is speaking to you presently).
Zechariah 4:10
Jeremiah 29:11
(53:00) Where can people find you, find the book, follow you, work with you?
(56:53) Outro & Disclaimer
Thanks for listening! Have a healthy and blessed week!