Plus a Bonus Tip! The Single Miracle Supplement that Heals Intestinal Lining Improving Gut Health & Just 14 Days!
Many of us have heard about gut health and the importance of probiotics, those little microorganisms consisting of bacteria and yeast that live in our intestines and can be obtained through our diet or by enhancing with probiotic supplements. Hundreds of different probiotics live in our gut making up the gut microbiome. Keeping these strains of bacteria and yeast in balance and living in harmony are very important to our overall health.
Some strains of probiotics can become overgrown taking over the gut. These overgrowing strains we refer to as the “bad guy” bacteria. They crowd out the beneficial or “good guy” bacteria that we need. The “bad guy” bacteria can damage the lining of the intestinal walls contributing to intestinal permeability, more commonly known as leaky gut. An overgrowth of the “bad guys” can leave us vulnerable to pathogens, interfere with hormone metabolism, contribute to insulin resistance, impair our immune system and create nutrient deficiencies.
The “good guys” on the other hand, compete with pathogens that enter our bodies. They stimulate immunity, help to metabolize and break down hormones and carcinogens and they produce nutrient by-products such as vitamins K and B6, minerals like zinc and short chain fatty acids such as butyrate thought to protect against colon cancer. These nutrients are essential to create health and vitality. The most common and abundant probiotics are Bifidobacterium and Lactobacillus but there are hundreds of various species of healthy gut bugs. They each have a roll, and like any living organism, they need to be fed and cared for to be able to grow, reproduce and colonize in the gut. Let’s take a look at 6 simple steps to promote healthy gut bacteria.
#1 Eat a Variety of Fiber – Mostly from vegetable and some from fruit
So, what do probiotics like to eat. Well, the “bad guys” love refined starches and sugars which is why so many people who eat a Western diet suffer from conditions like SIBO (Small Intestinal Bacterial Overgrowth) or Candida, a yeast overgrowth typically in the large intestine. Often hormone dysregulation, insulin resistance and obesity are found to be tied to a bacterial or yeast overgrowth that can be very tough to treat. Some of these bacteria and yeasts will always be present but the key is to not feed them too much sugar and refined starches. They will grow rapidly and crowd out the good bacteria that create nutrients and protect us from pathogenic diseases. Refined sugars and starches are fine from time to time but are not part of an overall healthy diet.
The “good guys” on the other hand like to feast on an entirely different type of diet. They perform their best when feeding on an abundance of fiber from various sources of fruits and vegetables, mostly vegetables. As I mentioned above the gut microbiome consists of hundreds of microbial probiotics. As it turns out, each one tends to be a bit of a picky eater and thrives on its own optimal type of fiber. For example, some strains feed on the fiber pectin found in apples. Others prefer chitin or chitosan found in mushrooms. And yet others require a specific type of fiber known as resistant starch. Resistant starch is a type of microbial food that deserves a bit of extra credit as it moves through the digestive system unscathed. It doesn’t break down but remains whole, “resisting” digestion. It arrives in the intestine a pure whole food that is highly desired by certain good bacteria. Resistant starch comes from plantains, green bananas, and potatoes and rice that have been fully cooked and then cooled. Think sushi or potato salad. Also, many Europeans “fix the starch” by boiling potatoes to the point that they are still firm but can be pierced with a fork. They then allow them to cool completely. Once cooled, they are sliced and heated again in a bit olive oil. Add seasoning of choice and have a delicious side that is great for your digestive enzymes and “good guy” probiotics.
In order to make sure you are feeding each of these microbial strains exactly what it needs it’s important to eat a variety of foods and rotate foods in and out of season. While we can get most produce year-round in super markets, instead try feasting on berries during spring and summer when they would naturally grow and broccoli and cruciferous veggies during the winter. Here are a just a few ideas to consider the next time you head to the grocery store!
- Leafy greens such as lettuces, spinach, kale, collard, chard, turnips greens, and sea greens such as kombu and other forms of seaweed
- Berries
- Apples
- Citrus
- Cruciferous veggies like broccoli, cauliflower, cabbage and Brussel sprouts
- Root veggies like beets, carrots, turnips and celeriac
- Tubers such as potato and sweet potato
- Mushrooms – all types of edible fungi
- Alliums – onions & garlic
#2 Eat Protein
The “good guy” microbials utilize about 10% of dietary protein as part of their fuel. If they do not get enough protein from food that is passing through our digestive system, they will begin taking protein from the body by digesting part of the intestinal wall. So, what are the best sources of protein to feed probiota? The winner is …. Fish! Yes, the number one preferred protein source is fish for our microbial friends followed by poultry, grazing grass-fed animals such as beef, venison and bison and lastly pork. These gut bugs however, can also utilize plant protein particularly from legumes. The best source of plant protein appears to be peas either whole or split as a source of prebiotic food.
Some of the most beneficial proteins are:
- Fish and shell fish
- Chicken, turkey
- Beef and other grazing animals
- Pork
- Nuts and seeds – Walnuts are particularly good!
- Peas, either fresh or split, for both their vegetable fiber and the protein they provide that the microbials can utilize.
#3 Choose Healthy Fats
Ok, so it’s time to talk about fat! There are so many reasons that it is important to consume healthy fats in our diet in the form of olive oil, avocados, nuts & seeds, grass-fed butter and dairy, and organic animal fats such as duck fat, lard, tallow and bacon! The gut microbiome is no exception to the rule. Eating an abundance of these healthy fats helps to rebuild the intestinal lining and it make it possible for us to absorb those fat-soluble nutrients both produced by the probiotics and ingested through our daily diet.
Always avoid highly processed, manufactured fats such as margarine, vegetable oils, canola oil and all trans fats. These fats are treated with toxic chemicals that are bodies do not recognize as beneficial. For example, Canola oil from the rape seed plant smells so bad that the only way to make it palatable is to chemically deodorize it. Why would we ever want to put anything in our mouths or bodies that has been deodorized with chemicals?
#4 Rest and Regenerate
Sleep……good grief I love it! It’s such a wonderful feeling at the end of a long productive day to lay down, let my head hit the pillow and feel the weight of my body sink into the mattress as my muscles relax. During sleep every muscle, organ, tissue and cell gets a break and time to rejuvenate but the gut bugs go to work. They start scouring our intestines for every last bit of fiber and protein. They cleanse the intestinal wall of all that could become harmful or dysbiotic. As they scrub away, they produce vitamins and minerals for our bodies to absorb and utilize. We may not always get these nutrients from diet alone so our “good guy” friends make them for us! How cool is that?!
Sleep requirements vary from person to person depending on age and activity level. Most adults should shoot for about 8 hours of uninterrupted restful sleep each night.
#5 Reduce Stress
Stress is a natural component in our lives. At some point, each of us will experience some level of stress. Stress isn’t a problem until it becomes chronic. Many people experience on going stress perhaps from their job or money issues. Or maybe their stress comes from certain relationships or a lack of personal achievement. When stress is a constant in our lives, we produce high levels of cortisol and adrenaline. These hormones shut down our digestive system and have a negative effect on those “good guy” gut bugs. Try to eliminate stress where you can but if you are unable to eliminate it, then try to balance it by eating well, getting enough sleep, getting enough activity and using relaxing and techniques such as yoga, meditation or spending time out doors to keep stress in check.
#6 Get Moving!
We know that daily activity is essential to maintain a healthy, lean body. As it turns out it has yet another benefit. It helps our gut bacteria. Daily movement with a few days per week of vigorous exercise supplies oxygen to every cell and living organism in our bodies. It helps pull toxins from our tissues and provides better exchange of nutrients between cells. It promotes the release of happy hormones, reduces depression and supports brain health. Get moving daily to keep your gut bugs healthy!
Bonus Tip:
I bet you are wondering what is the secret sauce that will get me on the right track to improving my gut health NOW, right?!
Here it is, my tip just for you. As little as 1 Tbsp of fish oil daily is healing for the intestines and can improve gut health in just 14 days!
I have to be honest with you. When my doctor recommended this little miracle to help me heal my intestinal lining from a very invasive SIBO infection, I was so afraid to try it. OMG! Did she actually expect me to take a spoonful of disgusting fish oil and put in my mouth?! Fortunately, she also recommended an amazing product- Nordic Naturals. Nordic Naturals is the highest quality fish oil I have found and is known for its purity, potency and freshness of taste. You can take fish oil supplements in capsule form but it is very difficult to get enough of the beneficial oil to promote healing as well as Nordic Naturals liquid fish oil. It’s available in either strawberry or lemon flavor which can either be taken by the spoonful or blended into a Green Keto Smoothie You will never know it is there. I prefer the lemon flavor which just has a hint of lemon and no fishy taste.
Oh, and I just learned they have a Pet Cod Liver Oil formula that promotes healthy skin and coat, boosts immune system and improves joint health, all of which are so important for large dogs like our yellow Lab, Wallace. I am going to add some to my next order.
I know he is going to love it!
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