Struggle with gut issues?
Do these 10 things to improve your gut health dramatically in the next 60 days:
Do these 10 things to improve your gut health dramatically in the next 60 days:
1. 5-10g of glutamine on an empty stomach, followed by a cup of high quality bone broth
These will help heal the lining of the gut, decreasing intestinal permeability and reducing symptoms of leaky gut
These will help heal the lining of the gut, decreasing intestinal permeability and reducing symptoms of leaky gut
2. Remove all gluten, corn, soy, industrialized seed oils, legumes and commercial dairy for at least 60 days
These foods can all be irritating to the gut. It is wise to remove them for 60 days while you let your gut heal, then introduce small amounts one at a time
These foods can all be irritating to the gut. It is wise to remove them for 60 days while you let your gut heal, then introduce small amounts one at a time
3. Nourish the gut with good bacteria
Things like kefir, sauerkraut, kombucha, kimchi and yogurt are great sources of probiotics, which will help populate the gut with good bacteria. Goat kefir and yogurt is even better.
Things like kefir, sauerkraut, kombucha, kimchi and yogurt are great sources of probiotics, which will help populate the gut with good bacteria. Goat kefir and yogurt is even better.
4. Don’t eat at least 2-3 hours before bed
If you eat a large meal before bed you’re not giving the digestive system adequate time to rest. You should have digested your last big meal before going to sleep. This can also disrupt circadian rhythm
If you eat a large meal before bed you’re not giving the digestive system adequate time to rest. You should have digested your last big meal before going to sleep. This can also disrupt circadian rhythm
5. Proper sleep/circadian rhythm
Poor sleep and circadian disruption can lead to negative changes in the gut microbiome.
Studies show that total microbiome diversity was positively correlated with increased sleep efficiency and total sleep time.
Poor sleep and circadian disruption can lead to negative changes in the gut microbiome.
Studies show that total microbiome diversity was positively correlated with increased sleep efficiency and total sleep time.
6. Be aware of heavy metals
Accumulation of heavy metals in your body can disrupt the microbiome and irritate the gut lining.
They’re everywhere, but some of the most common ways we get exposed are from cookware, drinking from old water pipes, tattoos, cigarettes & many more
Accumulation of heavy metals in your body can disrupt the microbiome and irritate the gut lining.
They’re everywhere, but some of the most common ways we get exposed are from cookware, drinking from old water pipes, tattoos, cigarettes & many more
7. Avoid antibiotics
Obviously there are times when this can’t be avoided, so be smart.
However, antibiotics can permanently alter the gut flora, so only go on them if absolutely necessary.
Obviously there are times when this can’t be avoided, so be smart.
However, antibiotics can permanently alter the gut flora, so only go on them if absolutely necessary.
8. Sunlight on belly
Through the gut-skin-axis, your gut and skin are constantly communicating. The UV light from the sun has been shown to increase gut bacterial diversity.
Sunlight is also vital for mitochondrial function which is imperative for proper gut health.
Through the gut-skin-axis, your gut and skin are constantly communicating. The UV light from the sun has been shown to increase gut bacterial diversity.
Sunlight is also vital for mitochondrial function which is imperative for proper gut health.
9. Avoid high quantities of raw vegetables (especially cruciferous ones)
Many raw vegetables can be tough to digest for people with gut issues, but kale & spinach are particularly high in oxalates. They are also high in FODMAPS & insoluble fiber which is rough for people w/ IBS
Many raw vegetables can be tough to digest for people with gut issues, but kale & spinach are particularly high in oxalates. They are also high in FODMAPS & insoluble fiber which is rough for people w/ IBS
If you don’t have gut issues & feel fine from them you dont need to worry
10.Avoid alcohol
Alcohol promotes gut dysbiosis, bacterial overgrowth, and gut inflammation, making it one of the worst things to consume when trying to heal the gut
Alcohol promotes gut dysbiosis, bacterial overgrowth, and gut inflammation, making it one of the worst things to consume when trying to heal the gut
Bonus: Consume butyrate and butyrate producing foods
Things like ghee, butter & hard cheese contain butyrate while things like cooked & refrigerated potatoes and rice, & underripe bananas help butyrate production. There are many more as well.
You can also consider a supplement
Things like ghee, butter & hard cheese contain butyrate while things like cooked & refrigerated potatoes and rice, & underripe bananas help butyrate production. There are many more as well.
You can also consider a supplement
***Disclaimer: if you have a histamine intolerance bone broth may not be your friend. Bone broth from poor quality bones can also contain heavy metals, so beware***
Gut health is a very nuanced topic and each person requires their own course of action depending on what they are dealing with.
Generally speaking, I’ve found that these 10 steps have dramatically improved the gut health of a majority of people I’ve worked with.
Generally speaking, I’ve found that these 10 steps have dramatically improved the gut health of a majority of people I’ve worked with.
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Struggle with gut issues?
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