How Do We Achieve Gut Health?
You may have read my blog on gut health here. Now, what are we going to do about it? Here are immediate, simple actions to take:
1. Go Barefoot.
Literally the easiest, most immediate action you can take is to go outside and put your bare feet on your grass. Dirt has soil based organisms (SBO's) that support gut health. (In addition, standing barefoot on the Earth produces grounding; a reconnection with the Earth's energy.)
2. Eat fermented foods.
Sauerkraut, kombucha (recipe), kimchi, miso, tempeh and kefir are probiotic. PRO (for) BIOTIC (microbes)...they are for/in favor of microbes!! Yes!!
3. Eat a wide variety of fruits and vegetables.
The variety will give you a variety of enzymes to heal the gut and aid in digestion.
4. Eat Fiber Rich Foods.
Fiber rich foods help move food along the gut thus reducing inflammation from stagnate waste in the colon (gut). Fibrous foods: avocados, raspberries, artichokes, lentils, legumes, quinoa, oats. Eating a lot of plant based foods will ensure your fiber intake.
5. Probiotic supplements.
The best probiotic supplements are generally refrigerated but there a good shelf stable ones as well.
6. Limit Sugar.
In the same way that you feed bread yeast sugar to proliferate, sugar feeds the bad gut microbes.
7. Limit Antibiotic Use.
Antibiotics kill all bacteria. Once you are finished with your course of antibiotics, you'll have the task of rebuilding your gut.
8. Eat Grass Fed Collagen, Gelatin and Bone Broth.
I like the Bullet Proof brand collagen powder because it's grass fed and has a small ingredient list. Collagen, gelatin and bone broth can repair your gut lining.
9. Eat Prebiotic Fiber Foods.
Prebiotic fibers are not digestible and feed good gut microbes. Prebiotic foods: artichokes, onions, garlic, jicama, green bananas, green banana flour, cooled rice and cooled potatoes.
10. Avoid Foods That Bother Your Gut.
Pay attention to foods that don't agree with you. The most common foods that disrupt the gut are: gluten, grains, dairy, sugar and non food items like artificial sweeteners, colors and additives.
11. Avoid Overeating.
Eat less at each meal. Eating to the point of feeling stuffed or even just full can put too much work on your gut.
12. Don't Eat Too Often.
It isn't necessary to take on the challenge of fasting but pay attention to how often you eat. The more time you can comfortably go between meals, the more time your gut has to heal versus digesting.
13. Clean Green.
Overuse of cleaners that are antibacterial (similar to antibiotics) wipe out too many microbes. Microbes are needed to grow healthy gut bacteria. Using less aggressive yet highly successful cleaners made with natural ingredients are less of a task on the environment and less of a task on our microbiome.