The Symptoms Of An Unhealthy Gut
Before you can understand how to clean your stomach and intestines naturally, you must know the signs and symptoms of an unhealthy gut. Several symptoms indicate that your gut microbiome isnât functioning the way it should, some of them include:
- Frequent Stomach Upsets
- Symptoms that involve recurrent indigestion, acid reflux & heartburn, diarrhea, and constipation are indicative of an unhealthy gut.
- An imbalance in the gut microbiome can cause these symptoms, and itâs important to check your diet and your routine to determine what might be the source of the problem.
- Diets that involve high concentrations of processed food and added sugar can lead to an imbalance in the gut. Frequent imbalances can cause dysbiosis, and lead to a variety of long-term illnesses.
- Persistent Fatigue & Insomnia
- Serotonin is an important neurotransmitter that is involved in the mechanism of sleep. It is produced majorly in the gut. Any disturbance to the equilibrium there can affect the synthesis of serotonin.
- This in turn can lead to sleep issues like poor quality sleep or even insomnia.
- A lack of good sleep can make you feel fatigued, cause a lack of concentration, and can even lead to serious conditions such as hypertension.
Eating Health Foods That Really Arent Healthy
We grew up being told that foods such as dairy, grains, and legumes are healthy. As it turns out, these foods might be whats keeping you from fixing leaky gut. Dairy is one of the two most inflammatory foods. Seventy percent of women overall stop producing the lactase enzyme needed to properly digest dairy after they finish breastfeeding, which is why so many people have a dairy intolerance.3
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Eating More Cooked Foods
Raw foods are packed full of nutrients but they can also be difficult to digest. Cooked foods decrease the amount of work your digestive system needs to do to break down food because some of that has been done for you through the cooking process. Even easier to digest are pureed foods like smoothies and pureed soup. Going easy on your digestion can help reduce bloat and lead to a healthier gut. As you heal, you will be able to tolerate raw foods better.
The Health Consequences Of Leaky Gut
It is possible for someone to have leaky gut even if they dont have gut-related symptoms. In fact, studies indicate that it can manifest as eczema, autoimmune disease, obesity, and many other chronic health conditions.
If leaky gut is left untreated, it will be nearly impossible to improve other health issues, such as blood sugar control and cognitive function. Thats why its so important to focus on promoting a healthy gut barrier.
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Ways To Heal The Gut: The Ultimate Gut
Tchiki Davis, MA, PhDGot Anxiety? Brain fog? Fatigue? Improving your gut health could be the answer. Our gut health influences everything from our weight, to our mood, to our cognitive ability. It can be the reason for our back pain, the root of our depression, and of course, the cause of our digestive issues. That’s why testing the health of our gut and then healing our gut is absolutely essential for improving our mental and physical health. *This page may include affiliate links that means I earn from qualifying purchases of products.
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Start Eating Bone Broth
I know, it may sound weird or gross if you are not familiar with bone broth. But believe me, bone broth tastes great and it is an incredibly nutrient dense food.
Homemade bone broth is chocked full of minerals, gut-soothing gelatin, and amino acids such as glycine and proline which provide several benefits to your skin and joints. Gelatin is thought to sooth the digestive track and improve nutrient absorption.
How To Have Good Gut Health
There are many simple steps you can take to improve your gut health, including determining your ideal diet, reducing stress levels, optimizing sleep, and supporting your microbiome with tools like probiotics or antimicrobials as needed.
Although these steps are not necessarily complicated, getting your gut health where you want it to be on your own can be a challenge. Our team of gut health experts can support you in figuring out exactly what needs to be done to improve your symptoms. Our patients typically experience the following:
- Clearer thinking
Get A Good Night’s Sleep
While there’s still a lot to learn about the links between the gut and the brain, Nova Southeastern University research suggests that poor sleep may lead to poor diversity of gut bacteria, and some scientists predict this may lead to us intentionally adjusting gut microbiome to impact sleep quality. Fortunately, that’s a long way off, and you can still aim for at least seven hours of sleep every night based off the Centers for Disease Control and Prevention recommendation for average adults.
Your gut does a lot of good â not just in digesting food, but also in regulating immune responses and supporting other critical bodily functions. So take care of it, and if you think something may be wrong, see your doctor. In addition to helping you diagnose any possible underlying problems, they can also give you some tips on how to heal your gut in the long term.
How I Healed My Gut Part One: My Gut Healing Protocol
My gut healing protocol. This is the story about how I restored my gut health through a targeted gut healing protocol under the supervision of a qualified medical professional. Through my gut healing protocol, I was able to eradicate a parasitic and bacterial overgrowth, heal leaky gut, and hormone imbalances.
Disclaimer: I am not a health professional and am not recommending you mimic my gut healing protocol. Before making any changes to your health and lifestyle, be sure you seek advice from a qualified individual.
Wow, what a trip.
If you have been around my site for quite some time, you may know I had some pretty gnarly gut issues for a number of years. I spoke about it in a few blog posts, and then went radio silent on the topic. Well, here I am with an update, as my gut health made a huge turnaround for the better over the last year after completing my gut healing protocol.
I know many of you have battled with your own gut health, so I wanted to share what it took for me to heal my gut. My hope is something in this post will help you with you restore gut health.
This is a three-part series. Im starting by giving you the hard facts and figures the medical stuff in this post. Equally important to the physical is the emotional and spiritual part of healing, so Ill be following up with a separate blog post on the psychological and mindset aspects of my journey. Finally, in a third post, I will be sharing with you supplements for gut health.
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The Effects Of Our Modern Diet On Gut Health
The human diet has radically changed over the past 15,000 years thanks to the advent of agriculture. In just the past century, the introduction of antibiotics, cesarean births, an increase in sedentary activity, and the slow replacement of fiber-rich foods, fruits, and vegetables with processed, fiber-free options, has also led to significant changes in the human body.
Stanford researchers wanted to see how diet impacts our microbiome. To do that they examined a group of hunter-gatherers in Tanzania known as the Hadza.
Surviving hunter-gatherer populations are the closest available proxy to a time machine we in the modern industrialized world can climb into to learn about the ways of our human remote ancestors, Justin Sonnenburg, PhD, associate professor of microbiology and immunology, and lead author of the study, said in a press release.
Members of the Hadza group who stick to the traditional hunter-gatherer lifestyle have a diet that consists mainly of meat, berries, tubers, and honey. The Hadza diet is at the mercy of the seasons in the dry season meat is eaten more, while in the wet season berries play a larger role.
So does it matter that those living in the Western world are missing some of these microbial species? According to Dr. Eugene B. Chang, AGAF, scientific advisory board member for the American Gastroenterological Association Center for Gut Microbiome Research and Education, it could be.
The Importance Of Gut Health And Your Microbiome
If youre reading this article right now, odds are pretty good you have at least some idea of just how incredibly important your microbiome and your gut health are for your overall wellbeing. But everyone could do with a refresher now and again, so as a reminder, here are some of the many things your gut and microbial community do for you, their gracious host.
- Probiotic bacteria digest your food and turn prebiotic fiber into postbiotics, like short-chain fatty acids and vitamins.
- A healthy microbiome protects the gut environment from invading pathogens that enter the body on your food and drink.
- A healthy microbiome produces neurotransmitters that affect your mood and nervous system operations.
- Postbiotics protect the gut lining, so that nutrients are absorbed well and waste particles are kept out of the bloodstream.
- The gut holds 70% of our immune system.
And this is really just hitting a few highlights on the gut and microbiome. The ecosystem of the gut serves as one of the most interconnected networks to the health of the whole body.
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Overuse Of Antibacterial Soaps
Fervent hand-washing has become a must due to the pandemic. Washing your hands is one of the most effective ways to protect yourself from getting sick, but a popular ingredient in antibacterial soaps may negatively affect your gut health.
Triclosan is an antibacterial and antifungal agent that is present in nearly three-quarters of antibacterial soaps in the United States. It makes its way into your bloodstream when your skin absorbs the soap. Several studies have linked triclosan to gut dysbiosis, although further research is still required .
Enjoy A Glass Of Green Juice
Green vegetables are rich in living phytonutrients and are highly alkalising, assisting your body to cleanse, heal and nourish in a perfect environment. They can also assist the body to detoxify.
Enjoy Healthy Chef Everyday Greens daily, a superfood blend containing cold-pressed greens, probiotics and L-Glutamine to support digestive health.
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Food Sensitivities Go Away
If you have leaky gut, you likely also have multiple food sensitivities. Your immune system attacks itself when partially digested food particles get stuck in your gut. They then escape into your bloodstream and can cause all sorts of issue throughout the body.If you suddenly get to enjoy foods again that once used to give you digestive issues, fatigue, headaches, brain fog, mood issues, and other symptoms of leaky gut. You will be able to reintroduce healthy foods and add more variety to your diet. Remember, the two biggest inflammatory foods should never be reintroduced, even as you are healing leaky gut. After all, once its healed, the goal is to keep it that way!
Restore Your Gut Health Today
Healing the gut takes a multi-pronged approach, incorporating restful deep sleep, stress relief, healing foods, and sometimes strategic supplements like probiotics, antimicrobials and butyrate. It also takes time, patience, and being kind to yourself as you make progress and mistakes along the way. But it is possible! You have the power to change your lifestyle to one that supports your gut health and your overall wellbeing.
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Ways To Heal Your Gut
I started my health journey when I was diagnosed with Hashimotos. I thought that thats what it was always going to be about healing Hashimotos, healing hormones, and balancing my thyroid. I was in denial that I had digestive issues my whole life I thought they were normal, and that it had nothing to do with my thyroid. However, nothing changed with my Hashimotos until I took control of my gut health and started the journey to heal my gut. I read all of the books, listened to all of the podcasts, saw all of the doctors, went to school to study nutrition, and slowly but surely, my very being morphed into a lifestyle rooted in gut health. Thus Im here to tell you how to do the same with 50 ways to heal your gut!
The common misconception is that gut health only relates to digestive health and that if dont have any obvious digestive issues like bloating or reflux, our gut health is fine. This is far from the truth! Our gut health is connected to everything in our body, such as
- Autoimmunity like Hashimotos
Its not just folks like me with chronic illness who need some gut healing! We could all benefit from some short-term gut healing, and a lifestyle thats more conducive to maintaining a healthier gut in general!
Other Ways To Use Miso
Use miso paste as a salt substitute. When cooking grains or steaming or simmering salmon or vegetables, allow the cooking water to cool to warm then add the miso paste and it will brighten and slightly salt the flavor of your cooking. At the same time,as a valuable fermented food, it can support digestion and cell renewal.
*photo by Kanwardeep Kaur
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Probiotics Will Change Your Life
Probiotics are the live microorganisms that reside in the gut. Probiotics support our immune system, aid digestion and assist with nutrient absorption into our bloodstream. Examples of foods that contain probiotics include kefir, pu erh tea, yoghurt, sauerkraut, kimchi, Healthy Chef Gut Collagen and Healthy Chef Everyday Greens.
Foods That Are Bad For Your Gut
One of the worst things you can put in your gut are artificial sweeteners. They pass through your body undigested, which over time can affect the microflora in your gut . These artificial sweeteners include aspartame and sucralose.
Alcoholic beverages harm your gut microbiome. They can inhibit the production of digestive enzymes, which means your gut will have a reduced capacity to break down other foods to extract their nutrients. It also causes fermentation in your gut, leading to bloating and gas. .
Fried foods are often cooked in poor quality vegetable oils that cause gut inflammation, they are also heavier and more difficult to digest often leading to gas and discomfort.
Processed foods also lead to an unhealthy gut. They often contain long lists of additives, loads of salt, hidden sugars, bad oils, and are typically low in fiber. This can include but is not limited to: bacon, sausage, cakes, cookies, sweets, soft drinks, lunch meats, and chips.
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Gut Healing: Why Its Essential
Modern-day living and unhealthy dietary habits can compromise gut function and result in an inflamed, porous gastrointestinal system. When the intestinal wall becomes porous, toxins and bacteria can permeate through which can trigger widespread inflammation and immune reactions.
Cleansing and healing the gut is the most important aspect in maintaining health and vitality. Over-eating and consuming too many processed foods/ junk foods can cause faeces to accumulate in the intestines and attach to the intestinal wall. Over time, this builds up and creates an ideal environment for candida , parasites and a proliferation of undesirable bacteria. It also prevents nutrients from being absorbed properly.
When you cleanse and heal the gut, you can boost the immune system, balance hormones, protect the brain and support healthy metabolism and weight maintenance.
Adopt A Healthier Diet And Lifestyle
While this may be the easiest and most immediate way to heal your gut, its not one to be taken lightly. The key is to work with your doctor to find the ideal diet for your gut.
A good rule of thumb is to try a diet for 2-3 weeks. If theres no positive change in your symptoms, transition to another diet.
Two diets that promote gut health are the Paleo diet and the low-FODMAP diet.
The Paleo diet is usually the best place to start for patients without a structured diet in place because its easy to implement and doesnt require strict adherence. The Paleo diet is free of foods associated with inflammatory responses and is heavy in whole foods .
Key characteristics of the paleo diet include:
- Eating fresh vegetables and fresh fruits
- Consuming grass-fed lean meats and fresh fish instead of processed meals
- Indulging in healthy fats and eliminating unhealthy fats
- Avoiding dairy products, grains and artificial sweeteners
Another diet that can help heal your gut is the more-restrictive low-FODMAP diet. This diet helps reduce bacterial overgrowth by eliminating foods that feed bacteria. The low-FODMAP diet is particularly beneficial for patients with irritable bowel syndrome .
The low-FODMAP diet is free of fermentable carbs that can increase bacterial overgrowth:
General Gut Healing Foods
Incorporate these foods into your diet to help heal your gut naturally:
Positive Lifestyle Changes
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