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Healthy Gut Equals Healthy You

Healthy Gut Equals Healthy You Our goal is to empower you with the information needed to make informed health I have a special interest in wellness, which is using nutrition and exercise and lifestyle change, to prevent and prevent…

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Healthy Gut

Healthy Gut Equals Healthy You

Our goal is to empower you with the information needed to make informed health decisions.

I have a special interest in wellness, which is using nutrition and exercise and lifestyle change, to prevent and prevent disease and to treat disease, and this is a favorite topic.

When we’re sitting at the dinner table, we’re sitting there and talking about I’m sitting there and talking about what the effect of what we’re eating on our gut bacteria. So I am mostly going to talk about gut bacteria and – and I’ll talk a little bit about bacteria in the rest of your body, but mostly I’m talking about your large intestine, which is where most of your bacteria is.

There is a growing body of research on not just your gut, but all of the bacteria and viruses and parasites that you carry in your body and your microbiome is all of those microbes that live on and in your body, and most, like, I said, are found In the intestine, actually, the term microbiome means the genes of those bacteria and microbiota means the actual bugs.

But I’m going to use microbiome throughout because that’s, how it’s typically used in most literature.

Now that we’ve got the Human Genome Project where we’re looking at human gene, and there are a couple of groups that are looking at this, there’s a huge human microbiome project and a huge American gut Project – and these involve many universities and the federal government – and these are huge projects and lots of information is coming over the next 5, 10, 15 years.

You have about 10 trillion cells in your human cells. You have a hundred trillion bacterial cells and viral cells. I’m, going to use bacteria, but it when I say that I’m including all the other things as well.

You have about 10 times as many microbial cells in your body as you do human cells and that whole mass of microbial cells adds up to about 3 pounds that’s about the same weight as your brain thereabouts.

We have 20,000 human genes, the if you look at the people. Next to you, we share the same genes with 99.9 percent of our fellow humans, so we may all look different, we may identify differently, but for the most part we are remarkably similar genetically.

So you’ve got 20,000 human genes in your body, you’ve, got 20 million microbial genes and from person to person we only share about 10 % of that microbial DNA, so any two people will have 10 % of the same Microbes and about 90 % will be different, so there’s, much more diversity and a much larger number of genes in our microbial population than in our population of human cells.

So, really we’re just like vehicles for this microbial universe and and the the universe is very complex, and we’re just starting to learn the makeup of some of those microbes. We are born with no bacteria, there’s, no bacteria in the uterus, and we are colonized very quickly at birth.

If you’re born by vaginal delivery, you’re colonized by different bacteria than if you’re born by cesarean. If you’re born by cesarean, you’re, mostly colonized with skin bacteria. And if you look long-term at children born by cesarean versus vaginal delivery, they have a higher rate of asthma and allergy of autoimmune disease such as lupus and rheumatoid arthritis and more frequent ear infections and a higher rate of obesity.

So, if you’re born by cesarean, you have a higher rate of all these conditions. There have been kind of this. There have been very limited studies and there’s, a pretty busy hippie dippie practice of taking a q-tip and swabbing vechta vaginal bacteria and then swabbing it on the nose and mouth of your newborn.

If your child’s born by cesarean so far, there’s, no data that that colonizes the baby with vaginal bacteria and reduces the risk of these conditions. You also get most of your bacterial ex. You know you, you create your your bacterial environment, mostly in that first two years of life, and if you’re exposed to a lot of bacteria, you have a more complex, more diverse microbiome so and that’s associated with lower rates Of asthma and fewer allergies, so farm kids have fewer allergies than city kids, and you know my sister’s.

Mother-In-Law used to say that you, don’t, get normal brain development unless you eat a pound of dirt by your first birthday, and there is some evidence to support that that playing in the dirt is good for your microbiome.

We know that there are other conditions that have different microbiome autistic children have a different biome than than more neurotypical children. We don’t know whether the abnormal bacteria increases the risk of autistic behavior or whether there’s, something about being autistic.

That alters your gut bacteria. It’s, kind of a chicken or egg thing. We know that there’s a link, but there’s. No evidence of cause causation either way. We just don’t know I’m gonna touch briefly on non colon microbes, your hand.

Bacteria are as individual to you as a fingerprint and no amount of hand-washing completely eliminates them, and your left and right hand have completely different microbial pep microbial environments, and they did this by swabbing keyboards and the spacer bar kind of blends from you know left hand To right hand and the other fingers are very distinct.

You wonder how they get like grants for this right. There’s, some evidence that mosquito preference is possibly due to hand and foot skin bacteria and that mosquitoes like certain bacteria, more than others, and there is very early days, research to see if this can be used as a malaria treatment as a malaria Prevention to do something that will alter the bacteria on your hands to a more favorable, anti-malarial profile and again early days.

If you consume more sugar and simple carbohydrates, we all know that we get more cavities right, that’s from strep mutants. That’s, the bacteria that’s most associated with dental caries, with cavities, and most oral bacteria, though, are healthy.

They actually keep your mouth and balance. They help prevent cavities. So there’s. A growing push in in dental health, away from alcohol-based mouth washes, which kill off all your normal, healthy bacteria that should be there and toward just flossing and mechanical removal of bacteria and for non alcohol-based.

The mouthwash that does not kill off your good back bacteria smokers have different got bacteria again, we don’t, know cause or effect h pylori. This was radical h. Pylori is a bacteria that is associated with stomach ulcers now for years.

We all believe that stomach ulcers were caused by stress. It was caused by too much stomach acid. It was caused by having a type A personality and when the first researcher, to isolate this bacteria that grows in that acidic stomach environment first postulated that this was related to stomach ulcers.

No one believed him because it just went against everything we had ever known about stomach ulcers and believed about stomach ulcers, so he won the Nobel Prize for this discovery by experimenting on himself.

He had no h pylori in his stomach. He drank a big vial of h, pylori infected his stomach had endoscopy that confirmed. He had a stomach. Ulcer then took antibiotics, eradicated. The h, pylori and his ulcer went away and he won the Nobel Prize for that, because the I this, like, I said, was a completely radical idea.

That is not the entire story. Half of us have h, pylori in our stomachs and half of us. Obviously, don’t have stomach ulcers, so it is the presence of h, pylori, plus something else that gives you gastritis and stomach ulcers in all of that, but it has become standard in people who have you know gastritis.

That just is difficult to treat to evaluate them for h, pylori and treat them if, if it is found gut bacteria live mostly in the large intestine. We have very small numbers in the small intestine. I’m gonna address that, with my next slide, we all have heard of E coli.

We all know that that’s gut bacteria. That is just because it’s, the easiest to grow in the lab and in fact it’s, the bacteria most studied in research trials and that sort of thing, because it is so easy to grow.

However, it actually accounts for only 1 % of gut bacteria. Most of the the microbes that live in our intestine cannot be grown in the lab, and the reason that this has exploded only recently. This research is because you need a DNA gene sequencing to be able to do it so the same kind of complex chopped, up lots of cells and look for little sequences of DNA that takes massive computer power, the same kind of thing: that’s.

Being done with a human genome project that is now being done for the gut microbiome, because most of these things we can’t grow, so they we are identifying them by their DNA. Most nutrients are absorbed in the small, intestine and most water is absorbed in the large intestine.

The microbes in the large intestine ferment fiber, which is not absorbed and their major product that they produce, is short chain fatty acids, and these have a healing and therapeutic effect on the gut.

When you don’t have enough fiber you don’t have enough of those fatty acids. Then you can get. What’s called leaky gut the you get little gaps between the cells and and you don’t, get that barrier between your intestines and the rest of your body.

The gut bacteria of different populations is different in the US and Europe. It is mostly Bacteroides that’s associated with a higher meat, higher fat diet in populations that eat a lot of grains, a lot of vegetables and our vegetarian, you will see more Firmicutes.

You don’t have to remember those names. You will not be tested on this. I just want to say that there’s, different populations of in in in different groups, and we at this point don’t know what is the ideal gut bacterial population? We know that runners and athletes look different than the rest of us.

We know that vegetarians who eat a whole food diet, look different than vegetarians who eat McDonald’s and drink coke all day, and we don’t know really. Yet what’s, an ideal bacterial composition? We also know that people who have ulcerative colitis people who have crohn’s.

Disease have different bacteria. We do not know whether it’s, their underlying bowel disorder that causes the at the shift or whether the shift causes them to have inflammatory bowel disease. So are you getting the sense that we know very little about this? This is all you know.

We’re, just learning. I’m gonna briefly talk about SIBO. I just put this slide in because I’m hearing more about it from my patients that is overgrowth of bacteria in the small intestine. Normally, there are only small numbers of bacteria, and this in the small, intestine and SIBO is when the normal bacteria that live in the colon end up in the small, intestine and the symptoms are typically constipation gas, bloating, sometimes diarrhea, but more often constipation.

There are several things that predispose you to SIBO anything that slows transit that gives you reduced. Motility will increase the risk of things kind of backing up and bacteria tracking up, instead of out the way they should, and so, if you’ve got abnormal Anatomy.

If you’ve had a ruin. Why gastroplasty, where your stomach has been stapled and reroute it? If you have diabetes some people with diabetes, especially if they’ve, had it for a long time have slowed motility things move through more slowly.

If you’ve got if you’ve had prior abdominal surgery, and you have scar tissue things may move through more more slowly. Some medications can can cause that as well such as narcotics and you’re more prone to SIBO.

If you’ve been on one of the proton pump inhibitors, because it seems to be that that suppression of acid production in the stomach affects the you know downstream, the small intestine. So if you’ve been on prevacid protonix prilosec, that class of drugs, your risk, especially if you’ve, been short-term, is not going to increase your risk, but if you are taking it long-term, especially if you were taking it for months or years at a time, if that increases your risk of SIBO, There’s, an antibiotic that’s, hideously expensive, that has been FDA approved for irritable, bowel syndrome with diarrhea.

It also works well for SIBO, but it’s, not FDA approved for that, so sometimes getting insurance coverage. For that can be problematic, like I said, allergies and asthma are, are clearly related to especially childhood exposure.

If you have a dog, when you’re an infant, you have a reduced risk of asthma and eczema. But if you get your first dog when you’re a teenager, you have an increased risk of those things. So there’s a window to be exposed to these things.

So you want to let your toddler’s play in the dirt and let them let the dog lick their face and all those things it’s good for your kids, because and having siblings, also reduces your risk. If you have older siblings, your risk of Allergy and Asthma is lower so having pets, siblings and living in outdoor life.

All reduce your risk for for these illnesses and it is thought because all of those things increase the diversity, the you know, the variety of your gut and your skin microbes. This is what I find the most fascinating.

If you take bacteria free mice and take twins, one of whom is obese and one of whom is lean and you take – and you do a fecal transplant from those twins into these mice and you feed both mice, the identical low-fat high-fiber diet.

This is what you get the the mouse that is exposed to the fecal bacteria of the of the obese twin becomes obese, and the mouse that is exposed to the leaner twin remains lean. This is fascinating. Some mice are genetically prone to obesity and when you give their fecal material to normal weight, genetically normal mice, the normal mice have a shift in gut bacteria toward that scene in in typically obese mice, and they also get fat.

We know that metabolic syndrome, which is having a high rate of you, know an increased risk for obesity, hypertension, carrying your weight centrally through the middle. We call that metabolic syndrome, it is associated with a higher rate of Bacteroides and other bacteria that we see in these obese rodents, but so far nobody has done fecal transplants in humans to try to make us thinner.

There is one approved use of fecal transplants. There’s, a severe bacterial infection called Clostridium, difficile c-diff and it causes intractable diarrhea and it is difficult to treat with antibiotics and so for people who are unresponsive to antibiotics and have have severe diarrhea from seed.

If you can actually do human fecal transplants and it instantly well, it’s like a miracle, resolves the diarrhea in people who’ve had months of diarrhea. So I like this. So do you think that’s contagious? Of course, we think of course not, but you know – maybe maybe I think this is really interesting.

Mice that are fed sucralose or saccharin become diabetic mice. They’re fed sugar, do not become diabetic. Five days of saccharin given to people shifted their blood tests into the pre-diabetic range. They took people who had completely normal blood sugar and and gave them saccharine for five days and they shifted into the pre-diabetic range, because we have known for many years that people who drink diet soda have the exact same rate of obesity and diabetes as people who Drink sugar soda, which makes no sense at all because you know if you’re, consuming more calories, more sugar.

Why should you not? Why should you gain weight? Why should you become diabetic, and this may be the reason that you are more likely to become diabetic if you consume artificial sweeteners and, interestingly, the only people who developed pre-diabetes were the people who had a shift in their gut bacteria.

If you did not have a shift in your gut bacteria, you did not become pre-diabetic, and this is a very small study. I mean very small and it’s. One of the few studies that has been done on humans and most of the data that I’ve talked about is rat data altered immunity.

A short-term high-fat diet given to mice increases their susceptibility to infection, and we know that human beings are more likely to have autoimmune disease if they have a less desert, diverse gut bacteria.

So if you have Crohn’s, ulcerative colitis rumba, arthritis, MS all of these autoimmune disorders, not all of which are gut disorders, we know that your gut bacteria show fewer different species when your disease is in remission.

When your rheumatoid arthritis gets better, your gut shows more species, you have a more diverse microbiome. We also see more bacteria that we think are bad bacteria in people who have autoimmune disease actin, imai C’s, strep cluster idiom.

We see more of that in people who have autoimmune disease than we see in the general population. We see more Bifidobacterium with ulcerative colitis, so the probiotics or yogurt could actually make it worse, because bifidobacteria and lactobacilli are the main bacteria that are in yogurt and and probiotic supplements, and are they in those things because they have been proven to help with you know, Gi health – maybe a modest effect for for those things for people who have constipation there is very little data for anything else.

I’ll talk about that later. Smokers have more stomach ulcers, more inflammatory, bowel disease and more gastrointestinal cancers, and that reduction in bowel diversity may be. Why just one more reason not to smoke if you didn’t need another reason: cancer in the gut gut bacteria differ in breast cancer.

Patients from women who do not have breast cancer, but that is only true of postmenopausal breast cancer. There are no significant differences in premenopausal best breast cancer. This may be due to a bacterial shift that promotes a higher level of estrogen in postmenopausal women who have breast cancer, and we know there’s at least some suggestion that a high-fat, high meat diet is associated with breast cancer.

That may be because if you load your stomach up with high fat, you produce more bile acids, and some of that is converted in the gut to estrogen. It also may be due to bacterial shifts that promote inflammation and alter your immunity.

We really don’t know, and we don’t know that there’s, a cause that have effect. We just know that the bacteria of postmenopausal breast cancer patients is different. So is it the breast cancer that alters your bacteria bacteria, or is it the bacteria that impacts your effective breast cancer? We think it goes that direction.

We don’t know for sure. Colon cancer is also associated with a high meat, high-fat, diet and again that may be that bile acid effect in the EU. The European Union vegans have almost the same gut bacteria as non vegans and it’s thought to be because they eat a very high fat, very high protein diet.

It’s only when you are eating a very high fiber, low low fat diet that you see that favorable gut shift. If you have diverse microbiome, you respond better to immunotherapy. So you know Jimmy Carter, who has metastatic melanoma, was given immunity.

His tumor shrank to almost nothing to undetectable and your response to that kind of treatment is greater. If you have healthier gut bacteria and there’s, MD Anderson has done melanoma studies where they correlated response to treatment with dietary fiber gut feeling.

We all say that right and there there’s, evidence that this may be true. You can take a timid and anxious Mouse and expose it to the fecal material of a bold and adventurous Mouse and change its behavior, and vice versa.

You can make a bold Mouse, timid and if you get a depressed Mouse you can take the fecal material of and make and give it to another Mouse and make that Mouse depressed. Now you wonder: how do you measure depression in a mouse right? You’re, not having them, lay on a couch and talk about their personal issues and their relationships with their mothers right.

The way they measure depression in mice is how long they’ll do something that’s futile. So if they’re in a bowl swimming around and there’s, no exit to get out the walls are slippery, they can ‘

T can’t can’t get out. They measure how long before the mouse gives up, and so if the mouse gives up quickly, they consider that Mouse to be depressed. And if you give antidepressants like prozac and zoloft to the mice, they’ll swim longer.

Oh no right and we know that food impacts mood and it ‘ S thought to be largely a serotonin affect you, know the Prozac and Zoloft to boost the amount of serotonin in your brain. 90 % of the serotonin in your body comes from your gut bacteria.

It is not made in the rest of your body in substantial amounts. It is your gut bacteria that are making your Cilla serotonin, and we know that food has an impact on mood, but there’s growing evidence that it may be a bacterial effect cookies and cake.

Make you feel better in the moment, but you feel worse several hours later and you have mild depressive symptoms for about two days afterwards and the, and I would have thought yeah, but one of my girlfriend’s gave me, you know her homemade candy, That she makes – and I binge dit and sure enough – I really did feel kind of depressed the next two days and because I just read that study and I thought well, I’m – not really buying that, and maybe that was a placebo effect on My part, because I was paying attention to that and there’s, one small MRI study where they gave people probiotics and did functional MRI on them and you know, showed them pictures and things like that, and people had less reactivity.

They they were less traumatized and upset by frightening or alarming pictures, so it sort of calmed. It seemed to have a calming effect to take the probiotics and there’s, even smaller studies, to suggest that if probiotics may be beneficial for mild depression, mild depression.

But I’m, going to talk about probiotics later and I’ll. Give you my take on probiotics. So there’s, as as this information has exploded, it is spread out into you, know, out out from the medical literature and out into literature of available for the general population, and there are dozens, dozens of diet books on how to change your microbiome.

Dozens, none of them have any science behind them. They are theoretically reasons that should improve your gut bacteria, but there is the science is not there. There’s very little human data on diet. It’s.

No surprise that you know french fries are bad and yogurt, because it has natural probiotics may be as good and may be. Nuts, maybe a few other things like that. Bifidobacteria and lactobacilli, like I said, are found in yogurt and kefir and that sort of thing and they are both lower in the guts of obese people and both of these seem to lower inflammation, improve improve your short chain fatty acids like I talked about before, and So maybe getting I’m sort of a fan of not taking pills for things that you should just eat real food, and so, if you’re going to do something to you know impact your microbiome.

I’ll. Talk about fiber and that sort of thing, but do it with yogurt and kefir, and things like that, where you’re not going to overdose on bacteria that is going to you know, cause an adverse shift. Speaking of how rapid this happens, if you eat basically meat and cheese for five days, you get rapid weight loss.

I mean we know that with the Atkins diet right and you also get a rapid shift to adverse gut bacteria. Sadly, five days of a whole food, vegan diet cause this just a little bit of change and you probably need long-term change, dietary change to shift to more favourable bacteria.

So it’s very easy and very fast to shift your bacteria in an adverse direction and takes a lot longer and it’s harder to shift in a more favorable direction. And I just did my colonoscopy, which everybody should be doing.

If you haven’t, if you’re, not up to date with your colonoscopy and I did a three-day low, fiber diet, which was you know, meat and cheese and bread, oh, I felt terrible and – and I’m sure, My gut bacteria, we’re, not happy, but my mood was certainly not.

I felt lethargic I felt kind of depressed and and as soon as I went back to my normal diet, I felt fine. So I’m, a believer that this is a rapid shift. Should you be taking probiotics, because all of this sounds fabulous like if you could shift your bacteria in a favorable direction.

You could, you know, treat your obesity and your diabetes and everything else, but there are no fda-approved medical claims for probiotics and the definition of a probiotic is live. Bacteria given for some health benefit, like I said it’s.

Typically, what grows easily supplements in this country are regulated as food, not as drugs. So if you’re taking a prescription drug, it has to contain what it says it contains not contain any kind of adulterants and it has to be within some narrow range.

Typically, it contains between 95 percent and 105 percent of what it states that it does so that’s. What you get if you’ve got a prescription. Drug supplements, on the other hand, are regulated as food.

They only have to be proven, not toxic, and they’re not supposed to have adulterants in them. Although they oftentimes do, they do not have to contain what they say they do. They do not have to contain the amount that they say they do and if you go to supplement manufacturing facilities, they’re there periodically inspected, but not as often as as drug manufacturers, 70 percent of them failed.

The inspection and a third of what you buy as supplements have no active ingredient. No none. So in Europe, supplements are regulated like drugs, and so you get that same kind of quality control that they have for their drug population.

So in Europe, doctors are more likely to recommend supplements more likely to prescribe it and the populations more likely to be taking supplements, but in this country the regulation is a little looser, so it’s kind of a buyer.

Beware thing so there does not have to be any proven benefit to probiotics, and they do not have to prove that they have the number of bacteria that they claim that they have. The bacteria live in your gut after you take them for just two or three days.

So, if you want to continue to have a beneficial effect, you have to continue taking them. You need billions of bacteria to have a to effect. A significant change in your gut bacteria yogurt typically has millions, and your gut actually has trillions of bacteria.

So, even if you’re taking billions, you’re still only having a small effect on that overall bacteria they are potentially harmful. If you are immune compromised, if you’re elderly or very young, I mean definitely, these should not be given to babies and toddlers or if you are severely ill, then you can actually contract an infection from bacteria that are normally happily in the gut And are harmless, but you can get severely ill if you already are predisposed to becoming ill and, like I said, with ulcerative colitis, you’ve got more Bifidobacterium and so yogurt and probiotics might actually make it worse.

There is some data, though, for irritable, bowel symptoms that it makes it better. The one time I recommend probiotics for my patients is, after a course of antibiotics, because the antibiotics have kind of wiped out your normal bacteria, and, and this may help repopulate and like I said if you have irritable bowel symptoms, particularly if you have constipation as your Ibs symptom, maybe it helps and, like I said, maybe mood, but what I really recommend for my patients rather than take probiotics, because I feel, like the probiotics, take the risk that you’re mucking around with the balance of your gut is to take Probiotics and that a prebiotic is a food that is, that contains fiber, that’s, not absorbed, and so your body doesn’t absorb it.

It actually has no nutritional effect for you for that fiber. That fiber is feeding you’re good, but gut bacteria, that’s. What your gut bacteria is eating, and so, if you’ve got more fiber. You get that favorable shift.

In gut bacteria, you get more of the anti inflammatory compounds like the short chain fatty acids and you get sort of nourishment of the bowel wall and serotonin production and all of these other effects that we’ve been talking about, and this is the Most important lesson of the day, because it is the one way that you can alter your gut, my microbiome for the long-term, because you can alter it for the short-term by taking probiotics by taking antibiotics by taking all those things.

But this is the one thing you can do that really long-term will shift your gut bacteria in the favorable range and what contains fiber it’s, pretty straightforward, more beans and lentil, more veggies, more fruit, garlic and onions are good.

Your gut bacteria loves garlic and onions, there are prebiotic supplements and there’s, not much data to support those, although sometimes if you have constipation taking a fiber supplement, can be helpful.

It also may help with Crohn’s. Disease and may be insulin, resistance and pre-diabetes. This is what you want to avoid. Antibiotics. Large doses of antibiotics kill bacteria that’s. Why we typically take it if we’ve got a bacterial infection, but low doses given chronically allow bacteria to become resistant, and so we are always worried that if we’re, giving people frequent courses of antibiotics or a prolonged courses of Antibiotics that the bacteria will mutate and become resistant to those antibiotics, even if you never take an antibiotic, if you are not vegan, you are exposed to a lot of antibiotics.

70 % of antibiotic use in this country is meat, dairy products and and it is used to fatten livestock in the US, and so it has been illegal in the European Union to use antibiotics to fatten livestock since 2006.

But Americans, the the FDA, has prioritized cheap food over quality food Europeans pay more for their food, but they have a safer food supply. They’re, not exposed to antibiotics in their meat. It’s illegal to sell chicken and eggs that contain salmonella.

That’s, not illegal in this country. It’s. Why? It’s? Why you need to cook chicken and eggs thoroughly, because almost all of the commercial, chicken and eggs are contaminated with salmonella in this country? And and we do have a cheaper food supply? We do have ready availability for food, and but we and we spend less money on food than other countries, because the FDA has prioritized inexpensive food.

There are some sometimes that you absolutely need to take antibiotics, but most illnesses that are traditionally treated with antibiotics. Actually, don’t need antibiotics most of the time you know. If you’ve got a cold or flu.

Those are viral illnesses. You do not need antibiotics, even if you have sinusitis, which is a common reason to get antibiotics or otitis and infection in the ears. Most of those don’t need antibiotics either and most of those will get better on their own.

Even cystitis bladder infections will sometimes get better without antibiotics. Children and adults who receive antibiotics are more likely to become obese, especially if they are given antibiotics at particularly frequent antibiotics in their first 6 months.

They also have a higher rate of Allergy and Asthma. That may be because of alteration of the gut bacteria and the rate of antibiotics in the population correlates with obesity. Is it that being obese predisposes you to getting infections? Is it that getting infections of being treated with antibiotics? Predisposes you to obesity, or are they just unrelated facts, but the map of obesity and antibiotic exposure matches pretty closely from in a population-based study? Now, obviously, that’s, not true on an individual level.

It’s, not like every person who takes an antibiotic it’s. Gon na suddenly become fat, but if you look at antibiotic use in the general population and the rate of obesity in the population for those states, there is a correlation.

This is the future that I hope the I I think that five ten fifteen years from now, we will have, I hope, targeted, fda-approved, Pro and prebiotics for mood disorders, autoimmune, disease, irritable, bowel disease, an inflammatory bowel disease.

Fecal transplants are currently used, as I said, to treat c-diff in lab rats. It can reverse obesity and is that the wave of the future for human trials – and I think it probably will be vaccines – could be targeted for bacteria that are associated with cardiovascular disease cancer.

We already have two vaccines for cancer, the hepatitis B vaccine and the HPV vaccine. Both reduce the rate of cancer in the population. We may be able to come up with vaccines that will treat some of these disorders.

As I’ve said there’s very little human data. This is mostly we are starting to just study the micro biomes of different populations. This is technology that is only recently available because of gene sequencing and most of the data.

Most of the studies on altering your gut microbiome have been done on rats, and so this is very promising, but I do not recommend that you go out and just start taking probiotics and it’s. A little late for most of us to play in the dirt and alter our immunity.

Maybe we can, but you know the best way to shift your gut. Bacteria is what you should do anyway, for your risk of cancer and cardiovascular disease, for your mood for your energy, for your sense of well-being is to eat more fruits and vegetables, and I’m, not saying, never eat meat.

Build a Better Gut

The #1 Habit To Break For Better Gut Health, According To Registered Dietitians

Discover the #1 habit you need to break for better gut health, according to registered dietitians. Improve your digestion, immune system, and overall well-being with these expert tips.

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The #1 Habit To Break For Better Gut Health

Maintaining a healthy gut is essential for overall well-being, and registered dietitians have identified a key habit that needs to be broken in order to achieve optimal gut health. This habit, which has become all too prevalent in today’s society, not only affects digestion but also has a significant impact on our immune system and overall health. By addressing this one particular habit, individuals can take a proactive step towards improving their gut health and enjoying the numerous benefits that come with it.

The #1 Habit to Break for Better Gut Health

The importance of gut health cannot be emphasized enough. A healthy gut is essential for overall well-being and plays a crucial role in our immune system, digestion, and absorption of nutrients. When our gut is not functioning optimally, it can lead to a host of health issues such as gastrointestinal disorders, nutrient deficiencies, and even mental health problems. As such, taking care of our gut health should be a top priority.

Importance of Gut Health

Gut health refers to the balance of microorganisms that are present in our digestive tract. These microorganisms, collectively known as the gut microbiota, have a profound impact on our health. They help break down food, produce essential nutrients, regulate metabolism, and support our immune system. In fact, the gut microbiota has been referred to as our “second brain” due to its influence on our mental and emotional well-being.

What Are Registered Dietitians?

Registered dietitians are healthcare professionals who specialize in nutrition and dietetics. They have undergone extensive education and training to provide evidence-based dietary advice and support to individuals. When it comes to gut health, registered dietitians are the go-to experts who can guide you in making the necessary dietary changes to improve your gut health.

Understanding the Recommended Habit to Break

Upon consulting numerous registered dietitians, one habit consistently stood out as the number one to break for better gut health. This habit is excessive consumption of processed foods. Processed foods are heavily refined and often stripped of their natural nutrients. They are typically high in unhealthy fats, added sugars, and preservatives, all of which can have a detrimental effect on our gut health.

1. Excessive Consumption of Processed Foods

Processed foods, such as fast food, sugary snacks, and packaged meals, have become a staple in many people’s diets. However, they offer little to no nutritional value and can wreak havoc on our gut microbiota. These foods are often high in unhealthy fats, artificial additives, and refined sugars, which disrupt the balance of our gut bacteria and promote inflammation in the digestive tract. To improve gut health, it is crucial to limit the intake of processed foods and opt for whole, unprocessed foods instead.

2. High Sugar Intake

Another habit that negatively affects gut health is a high intake of sugar. Consuming excessive amounts of sugar can lead to an imbalance in the gut microbiota, favoring the growth of harmful bacteria and yeast. This dysbiosis can contribute to digestive problems, inflammation, and a weakened immune system. To support better gut health, it is important to minimize the intake of added sugars and opt for natural sweeteners like fruits or stevia.

3. Lack of Fiber in the Diet

Fiber is an essential nutrient that plays a vital role in maintaining a healthy gut. It acts as a prebiotic, providing nourishment for the beneficial bacteria in our gut. A diet low in fiber can disrupt the balance of our gut microbiota and lead to constipation, inflammation, and a weakened gut barrier. To promote better gut health, it is recommended to consume a variety of fiber-rich foods such as fruits, vegetables, whole grains, and legumes.

4. Overconsumption of Alcohol

Alcohol is known to have detrimental effects on our gut health. Excessive alcohol consumption can damage the delicate lining of the intestines, disrupt the gut microbiota, and impair nutrient absorption. It can also lead to inflammation and increase the risk of gastrointestinal disorders. To support optimal gut health, it is advisable to consume alcohol in moderation or abstain from it altogether.

The #1 Habit To Break For Better Gut Health

5. Regular Use of Antibiotics

While antibiotics are necessary for treating bacterial infections, their overuse can have long-lasting effects on our gut health. Antibiotics kill both harmful and beneficial bacteria in the gut, leading to an imbalance in the gut microbiota. This imbalance can result in digestive issues, weakened immunity, and increased susceptibility to infections. To protect the gut microbiota, it is important to only use antibiotics when medically necessary and to support their use with probiotics and a nutrient-rich diet.

6. Not Drinking Enough Water

Water plays a crucial role in maintaining a healthy gut. It helps in the digestion and absorption of nutrients, promotes regular bowel movements, and supports the overall functioning of the digestive system. Not drinking enough water can lead to dehydration, constipation, and a sluggish digestive system. To optimize gut health, it is important to stay adequately hydrated by drinking enough water throughout the day.

7. Sedentary Lifestyle

Leading a sedentary lifestyle can have a negative impact on gut health. Lack of physical activity can slow down digestion, contribute to weight gain, and increase the risk of gastrointestinal disorders. Regular exercise helps promote healthy bowel movements, improves circulation to the gut, and supports the growth of beneficial gut bacteria. Incorporating regular physical activity into your routine can greatly benefit your gut health.

8. Skipping Meals

Skipping meals, especially breakfast, can disrupt the natural rhythm of the digestive system and negatively affect gut health. Regular, balanced meals provide the necessary nutrients and energy for optimal gut function. By consistently skipping meals, you may experience irregular bowel movements, nutrient deficiencies, and imbalances in the gut microbiota. To support better gut health, it is important to prioritize regular meals and ensure they are well-balanced.

9. Ignoring Food Sensitivities

Food sensitivities, such as lactose intolerance or gluten sensitivity, can significantly impact gut health. Consuming foods that your body is sensitive to can lead to inflammation, digestive discomfort, and disruption of the gut microbiota. It is important to be aware of any food sensitivities you may have and make dietary adjustments accordingly. Identifying and avoiding trigger foods can help alleviate gut-related symptoms and promote better gut health.

10. Poor Stress Management and Coping Mechanisms

Chronic stress can have a profound effect on gut health. Stress can disrupt the balance of our gut microbiota, increase inflammation in the gut, and impair digestion. It can also contribute to conditions such as irritable bowel syndrome (IBS) and other gastrointestinal disorders. Implementing effective stress management techniques, such as meditation, deep breathing exercises, or engaging in activities you enjoy, can help reduce stress levels and support better gut health.

microbiome

Conclusion

Taking care of your gut health should be a top priority for overall well-being. By breaking the habit of excessive consumption of processed foods, you can significantly improve your gut health and reduce the risk of various digestive and overall health issues. Registered dietitians recommend addressing other habits such as high sugar intake, lack of fiber, overconsumption of alcohol, regular use of antibiotics, insufficient water intake, leading a sedentary lifestyle, skipping meals, ignoring food sensitivities, and poor stress management. By making conscious dietary and lifestyle choices, you can support optimal gut health and improve your overall quality of life. Remember to consult a registered dietitian for personalized advice and guidance on improving your gut health.

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16 Easy Hacks To Enhance Your Gut Health Every Day

Enhance your gut health effortlessly with these 16 easy hacks. Discover practical strategies, from incorporating fiber-rich foods to reducing processed food intake. Improve your digestion, boost your immune system, and promote overall well-being.

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16 Easy Hacks To Enhance Your Gut Health Every Day

In today’s fast-paced world, maintaining a healthy lifestyle can often feel like an overwhelming task. However, when it comes to taking care of your overall well-being, paying attention to your gut health is essential. A healthy gut not only assists with digestion but also plays a significant role in your immune system and overall mental health. In this article, you will discover 16 practical and easy hacks that you can incorporate into your daily routine to enhance your gut health effortlessly. These simple yet effective strategies will empower you to make positive changes and reap the benefits of a thriving gut every single day.

Diet and Nutrition

Incorporate fiber-rich foods

When it comes to maintaining a healthy gut, incorporating fiber-rich foods into your diet is essential. Fiber acts as a prebiotic, providing nourishment for the beneficial bacteria in your gut. It helps to regulate bowel movements and prevent constipation, allowing for the smooth functioning of your digestive system. Some excellent sources of fiber include fruits, vegetables, whole grains, legumes, and nuts. By including these foods in your meals, you can promote a healthy gut and overall digestive well-being.

Eat fermented foods

Fermented foods are packed with beneficial bacteria known as probiotics, which can help improve the diversity and balance of your gut microbiota. These foods undergo a fermentation process, which creates an environment for the growth of live bacteria and yeast. Examples of fermented foods include yogurt, kefir, sauerkraut, kimchi, and kombucha. By adding fermented foods to your diet, you introduce a steady supply of probiotics to your gut, thereby promoting a healthy gut environment.

Consume prebiotic-rich foods

Prebiotics are a type of dietary fiber that act as food for the beneficial bacteria in your gut. By consuming prebiotic-rich foods, you provide nourishment for these bacteria, allowing them to thrive and perform their vital functions. Foods that are rich in prebiotics include onions, garlic, leeks, asparagus, bananas, and whole grains. Including these foods in your diet can help support the growth of beneficial bacteria in your gut, leading to improved digestion and overall gut health.

Include probiotic supplements

In addition to incorporating fermented and prebiotic-rich foods into your diet, you may also consider taking probiotic supplements. These supplements contain live bacteria strains that can provide a boost to your gut health. When choosing a probiotic supplement, look for one that offers a variety of strains and a high number of colony-forming units (CFUs). It’s also important to consult with your healthcare provider before starting any new supplements to ensure they are appropriate for your individual needs. Probiotic supplements can be a valuable addition to your gut health routine, particularly if you’re looking to target specific digestive issues.

Hydration

Drink enough water

Staying properly hydrated is essential for maintaining a healthy gut. Adequate water intake helps to keep the digestive system functioning smoothly by aiding in the absorption and transportation of nutrients. It also helps to prevent constipation and supports the overall health of your gut lining. It is recommended to drink at least eight glasses of water per day, but individual needs may vary depending on factors such as activity levels and climate. Make sure to listen to your body’s thirst signals and drink water throughout the day to stay adequately hydrated.

Include hydrating foods

In addition to drinking water, you can also include hydrating foods in your diet to support your gut health. Foods with high water content, such as fruits and vegetables, not only provide hydration but also offer a wide range of essential nutrients and fiber. Some examples of hydrating foods include watermelon, cucumbers, strawberries, oranges, and lettuce. Including these foods in your meals and snacks not only helps to keep you hydrated but also provides additional benefits for your gut health.

drink lots of water

Stress Management

Practice stress-reducing techniques

Stress can have a significant impact on your gut health, as the brain and the gut are closely connected through the gut-brain axis. Chronic stress can disrupt the balance of your gut microbiota, leading to digestive issues such as bloating, diarrhea, or constipation. To manage stress and support your gut health, it’s important to incorporate stress-reducing techniques into your daily routine. These can include practices such as deep breathing exercises, meditation, yoga, or engaging in hobbies that help you relax. Finding healthy coping mechanisms for stress can greatly benefit your gut health.

Get enough sleep

Adequate sleep is crucial for overall health, including the health of your gut. Lack of sleep has been linked to an imbalance in gut bacteria and an increased risk of digestive disorders. Aim to get seven to eight hours of quality sleep each night to support your gut health. Establishing a regular sleep schedule, creating a sleep-friendly environment, and practicing good sleep hygiene can help ensure you get the restorative sleep needed for optimal gut health.

Exercise

Engage in regular physical activity

Regular exercise is not only beneficial for your overall well-being but also for your gut health. Exercise stimulates the contraction of the muscles in your digestive tract, helping to move food through your system more efficiently. It can also help reduce the risk of constipation and promote regular bowel movements. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as walking, jogging, cycling, or swimming. Find activities that you enjoy and make them a regular part of your routine to support your gut health.

Participate in gut-friendly exercises

Certain types of exercise can have specific benefits for your gut health. Activities that involve twisting and bending, such as yoga or Pilates, can help massage and stimulate the digestive organs, improving their function. Similarly, exercises that target the abdominal muscles, such as planks or core workouts, can help strengthen the muscles surrounding the digestive tract, aiding in proper digestion. Consider incorporating these gut-friendly exercises into your routine to further enhance your gut health.

Reduce Intake of Processed Foods

Limit consumption of processed foods

Processed foods are often high in unhealthy fats, added sugars, and artificial additives, which can negatively impact your gut health. These foods are typically low in fiber, and their consumption has been associated with an imbalance in gut bacteria and increased inflammation in the gut. To promote a healthy gut, it’s important to limit your intake of processed foods and instead focus on whole, unprocessed foods. Choose fresh fruits and vegetables, lean proteins, whole grains, and healthy fats as the foundation of your diet for optimal gut health.

Read food labels

When trying to reduce your intake of processed foods, reading food labels becomes crucial. Pay attention to the ingredient list and avoid foods that contain added sugars, artificial ingredients, and unhealthy fats. Look for products that are minimally processed and contain whole food ingredients. Reading food labels can help you make informed choices about the foods you consume and support your efforts in maintaining a healthy gut.

Stay Mindful of Food Sensitivities

Identify and eliminate trigger foods

Food sensitivities can disrupt the balance of your gut microbiota and lead to digestive discomfort. If you suspect that certain foods may be causing issues for you, it’s important to identify and eliminate those trigger foods from your diet. Common food sensitivities include gluten, dairy, soy, and certain types of fruits and nuts. Keep a food journal to track your symptoms after eating certain foods, and consider working with a healthcare professional or registered dietitian to help you identify and eliminate trigger foods from your diet.

Seek professional help if needed

If you are experiencing chronic digestive issues or suspect that you have food sensitivities, it’s important to seek professional help. A healthcare professional or registered dietitian can help you navigate the process of identifying trigger foods, creating a tailored diet plan, and addressing any underlying gut health issues. They can provide personalized advice and support, ensuring that you are taking the necessary steps to maintain a healthy gut and overall well-being.

Adequate Sleep

Establish a regular sleep schedule

To promote optimal gut health, establishing a regular sleep schedule is essential. Your body operates on a natural circadian rhythm, and irregular sleep patterns can disrupt this rhythm, affecting various processes, including digestion. Going to bed and waking up at consistent times helps regulate your body’s internal clock, promoting proper digestion and allowing your gut to function optimally. Aim to maintain a consistent sleep schedule, even on weekends, to support your gut health.

Create a sleep-friendly environment

Creating a sleep-friendly environment can greatly enhance the quality of your sleep and consequently improve your gut health. Make sure your bedroom is dark, quiet, and at a comfortable temperature. Consider removing electronic devices from your bedroom to minimize exposure to blue light, which can interfere with sleep. Establish a relaxing bedtime routine, such as reading a book or taking a warm bath, to signal to your body that it’s time to wind down. These measures can help create an optimal sleep environment, allowing you to get the restful sleep needed for a healthy gut.

proper sleep

Minimize Antibiotic Usage

Use antibiotics responsibly

While antibiotics can be life-saving in certain situations, they can also disrupt the balance of bacteria in your gut. Antibiotics kill both harmful and beneficial bacteria, potentially leading to an imbalance in the gut microbiota and digestive issues. To minimize the impact of antibiotics on your gut health, it’s important to use them responsibly. Follow your healthcare provider’s instructions, take the full course of antibiotics as prescribed, and avoid unnecessary or excessive use. If you have concerns about the impact of antibiotics on your gut health, discuss them with your healthcare provider before starting any new antibiotic treatment.

Explore alternative health remedies

In some cases, it may be possible to explore alternative health remedies that can support your gut health without the use of antibiotics. Certain herbal remedies and natural supplements, such as garlic, oregano oil, and berberine, have been shown to have antimicrobial properties and can help maintain a healthy balance of bacteria in the gut. However, it’s important to consult with a healthcare professional or naturopathic doctor before incorporating these remedies into your routine, as they may interact with other medications or have specific contraindications.

Reduce Stress on Digestive System

Eat meals in a relaxed environment

The state of mind in which you eat plays a significant role in your digestion and gut health. Eating in a relaxed environment promotes proper digestion by allowing your body to focus on breaking down food and absorbing nutrients effectively. Avoid eating on-the-go or in stressful situations whenever possible. Instead, create a calm and peaceful environment during mealtimes. Sit down at a table, chew your food slowly and mindfully, and take breaks between bites. This mindful approach to eating can reduce stress on your digestive system and support healthy gut function.

Chew food slowly and thoroughly

Proper digestion begins in the mouth, and chewing your food thoroughly is an essential step in the digestive process. Chewing breaks down food into smaller particles, making it easier to digest and allowing for better absorption of nutrients in the gut. Take the time to chew each bite thoroughly before swallowing, aiming for 20 to 30 chews per mouthful. Slowing down and being mindful of your chewing can promote optimal digestion, reduce the burden on your digestive system, and support a healthy gut.

Incorporate Gut-Friendly Herbs and Spices

spices

Use turmeric in cooking

Turmeric is a powerful spice that has been used for centuries for its medicinal properties. It contains an active compound called curcumin, which has anti-inflammatory and antioxidant effects. Inflammation in the gut can lead to digestive issues and disrupt the balance of bacteria. By incorporating turmeric into your cooking, you can help reduce inflammation in the gut and support overall gut health. Add turmeric to dishes such as curries, stir-fries, soups, or smoothies to enjoy its gut-friendly benefits.

Try ginger or peppermint tea

Both ginger and peppermint have been traditionally used to soothe the digestive system and alleviate symptoms such as bloating, gas, and indigestion. Ginger has anti-inflammatory properties and can help improve digestion, while peppermint has muscle-relaxing properties that can help ease digestive discomfort. Sipping on ginger or peppermint tea after a meal can help support healthy digestion and promote a calm and comfortable gut. Brew a cup of freshly grated ginger or peppermint leaves in hot water and enjoy the soothing effects of these gut-friendly teas.

By incorporating these easy hacks into your daily routine, you can enhance your gut health and promote optimal digestion. Remember that consistency is key, and it may take time to notice significant improvements in your gut health. Be patient and listen to your body, making adjustments as needed. Taking proactive steps to support your gut health can lead to better overall well-being and a happier, healthier gut.

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The 3-Day Fix To Resetting Your Gut For Good

Reset your gut in just 3 days for lasting health benefits. Improve digestion, boost energy, and strengthen immune system. Follow this effective plan now!

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The 3-Day Fix To Resetting Your Gut For Good

In this article, you will learn about a powerful 3-day fix that can effectively reset your gut for long-lasting health benefits. Your gut health plays a crucial role in your overall well-being, affecting everything from digestion to immunity. By following this simple yet effective plan, you can improve your gut health and experience increased energy, better digestion, and a stronger immune system. Discover the steps to take over the course of three days to reset your gut and pave the way for optimal health and wellness.

Understanding Gut Health

What is gut health?

Gut health refers to the overall balance and functionality of the digestive system, specifically the gastrointestinal tract. It involves the complex interaction between the gut microbiome, which consists of trillions of bacteria, and the gut lining. A healthy gut is able to effectively process and absorb nutrients, regulate inflammation, eliminate waste, and maintain a strong immune system.

The importance of a healthy gut

A healthy gut is vital for overall well-being and optimal health. It not only plays a crucial role in the digestion and absorption of nutrients, but it is also closely linked to other body systems, such as the immune system and the brain. A healthy gut contributes to improved digestion, enhanced immune function, balanced mood, and even better sleep. On the other hand, an unhealthy gut can lead to a range of health issues, including digestive disorders, weakened immune system, inflammation, and even mental health problems.

Signs of an unhealthy gut

There are several signs that may indicate an unhealthy gut. These can include digestive issues like bloating, gas, constipation, or diarrhea. Skin problems such as acne or eczema may also be related to an imbalanced gut. Persistent fatigue, frequent infections, food intolerances, and mood disorders like anxiety or depression are other potential indicators of an unhealthy gut. If you experience any of these symptoms, it may be time to consider a gut reset to restore your gut health.

The Gut Reset Process

What is a gut reset?

A gut reset is a process designed to optimize gut health and restore the balance of the gut microbiome. It involves making specific dietary and lifestyle changes for a set period of time to remove potentially harmful substances, promote the growth of beneficial bacteria, and support the overall healing of the gut.

Why should you consider a 3-day gut reset?

A 3-day gut reset can be a great starting point for those looking to improve their gut health. It provides a short-term commitment that is achievable for most people, and it can yield noticeable benefits in a relatively short time frame. By eliminating inflammatory foods, introducing gut-friendly foods, and following a structured plan, you can jumpstart your gut health journey and lay a foundation for long-term success.

Preparation for the gut reset

Before embarking on a 3-day gut reset, it is important to adequately prepare your body and mind for the process. Start by gradually reducing your intake of processed foods, sugary beverages, and alcohol. This will help minimize potential withdrawal symptoms and make the transition smoother. Additionally, stock up on gut-friendly foods, such as vegetables, fruits, lean proteins, whole grains, and fermented foods. It can also be helpful to mentally prepare yourself for the journey by setting realistic expectations and committing to following the plan diligently.

The 3-Day Fix To Resetting Your Gut For Good

Day 1: Elimination Phase

Removing processed foods

On the first day of the gut reset, focus on eliminating processed foods from your diet. Processed foods are typically high in added sugars, unhealthy fats, and artificial additives, all of which can disrupt the balance of your gut microbiome and contribute to gut inflammation. Instead, opt for whole, unprocessed foods such as fresh fruits and vegetables, lean proteins, and whole grains. This will provide your body with essential nutrients while supporting a healthier gut.

Avoiding inflammatory foods

In addition to eliminating processed foods, it is important to avoid inflammatory foods that can aggravate your gut. These include foods high in refined carbohydrates, saturated fats, and trans fats. Common examples include fried foods, sugary snacks, red meat, and processed meats. These foods can increase inflammation in the gut and disrupt the gut microbiome balance. Instead, choose anti-inflammatory options such as fatty fish, olive oil, nuts, and seeds to nourish your gut during the reset.

Introducing gut-friendly foods

To support the restoration of a healthy gut, introduce gut-friendly foods into your diet on the first day of the reset. These include foods rich in fiber, antioxidants, and essential nutrients that promote gut health. Some examples include leafy greens, cruciferous vegetables, berries, legumes, and fermented foods like yogurt or sauerkraut. These foods provide the necessary building blocks for a diverse and thriving gut microbiome.

Day 2: Reinforcement Phase

Increasing fiber intake

On the second day of the gut reset, focus on increasing your fiber intake. Fiber plays a crucial role in maintaining a healthy gut by promoting regular bowel movements, supporting the growth of beneficial bacteria, and reducing the risk of digestive disorders. Increase your consumption of fiber-rich foods such as whole grains, vegetables, fruits, and legumes. Aim to include a variety of fiber sources to ensure you are getting a good mix of soluble and insoluble fiber.

Consuming probiotic-rich foods

Probiotics are beneficial bacteria that can help restore the balance of your gut microbiome. On the second day of the gut reset, incorporate probiotic-rich foods into your diet. These can include yogurt, kefir, kimchi, sauerkraut, and other fermented foods. Probiotics can help improve digestion, enhance nutrient absorption, and strengthen the immune system, all of which contribute to a healthier gut.

Adding fermented foods

In addition to consuming probiotic-rich foods, try adding fermented foods to your meals on the second day of the reset. Fermented foods contain beneficial bacteria as a result of the fermentation process, which can enhance gut health. Examples of fermented foods include miso, tempeh, kombucha, and pickles. Adding these foods can further support the growth of beneficial bacteria and diversify your gut microbiome.

Probiotics Regulate Gut Microbiota

Day 3: Restoration Phase

Consuming prebiotic foods

On the third day of the gut reset, focus on consuming prebiotic foods. Prebiotics are non-digestible fibers that serve as food for beneficial bacteria in the gut. By consuming prebiotic foods, you can help promote the growth of these beneficial bacteria and create an environment that supports a healthy gut. Some examples of prebiotic-rich foods include onions, garlic, bananas, asparagus, and oats.

Repairing gut lining

The third day of the gut reset is a crucial time to focus on healing and repairing the gut lining. Incorporate foods that are rich in nutrients that support gut lining health, such as bone broth and aloe vera. These foods contain essential amino acids, collagen, and other compounds that can help strengthen and repair the gut lining, reducing inflammation and improving overall gut function.

Promoting healthy gut bacteria

To further promote the growth of healthy gut bacteria, consider taking a probiotic supplement on the third day of the reset. Probiotic supplements can provide concentrated doses of beneficial bacteria, which can help restore and maintain a healthy gut microbiome. Consult with a healthcare professional to determine the proper probiotic strain and dosage for your individual needs.

Hydration and Gut Health

The role of water in gut health

Proper hydration is essential for maintaining a healthy gut. Water helps with the digestion and absorption of nutrients, supports regular bowel movements, and helps flush out toxins from the body. Without adequate hydration, the gut can become sluggish, leading to issues such as constipation or bloating. Therefore, it is crucial to drink enough water throughout the gut reset and beyond.

Importance of staying hydrated during the gut reset

During the gut reset, staying hydrated is particularly important as it helps support the detoxification process and the overall healing of the gut. Drinking enough water can help flush out toxins and promote regular bowel movements, which is essential for eliminating waste and maintaining a healthy gut. Aim to drink at least 8 cups (64 ounces) of water every day during the gut reset.

Hydration tips for a healthy gut

To ensure optimal hydration during the gut reset, consider the following tips:

  1. Carry a reusable water bottle with you throughout the day to remind yourself to drink water regularly.
  2. Drink a glass of water before each meal to aid digestion and promote feelings of fullness.
  3. Flavor your water with natural ingredients like lemon, cucumber, or mint to make it more enjoyable.
  4. Limit or avoid sugary beverages and caffeinated drinks, as they can dehydrate the body.
  5. Listen to your body’s thirst cues and drink water whenever you feel thirsty.

By following these hydration tips, you can support your gut health and overall well-being throughout the gut reset and beyond.

The 3-Day Fix To Resetting Your Gut For Good

Exercise and Gut Health

The link between exercise and gut health

Exercise has been found to have a positive impact on gut health. Regular physical activity can improve digestion, enhance gut motility, and reduce the risk of gastrointestinal disorders. Exercise also supports the growth of beneficial gut bacteria and helps maintain a healthy gut microbiome. Additionally, physical activity can help reduce stress, which is known to negatively impact gut health.

Best exercises for a healthy gut

While any form of exercise can be beneficial for gut health, certain types of exercises may have more specific benefits. High-intensity interval training (HIIT) has been shown to improve gut health by reducing inflammation and promoting the growth of beneficial bacteria. On the other hand, activities like yoga or Pilates can help improve digestion and reduce gastrointestinal discomfort by promoting relaxation and proper breathing techniques. Ultimately, it is important to find a type of exercise that you enjoy and can commit to regularly.

Incorporating movement during the gut reset

During the gut reset, it is important to incorporate movement and exercise into your daily routine. Engaging in physical activity can enhance the effects of the gut reset process by promoting circulation, digestion, and overall well-being. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, each day. Remember to listen to your body and choose exercises that are appropriate for your fitness level and any underlying health conditions.

Mindfulness and Gut Health

Understanding the gut-brain connection

The gut-brain connection refers to the bidirectional communication between the gut and the brain. The gut has its own nervous system, known as the enteric nervous system, which communicates with the central nervous system. This connection is crucial for gut health, as it influences digestion, mood, and overall well-being. Stress and negative emotions can lead to gut issues, while a healthy gut can positively impact mental health.

Reducing stress levels

During the gut reset, it is important to prioritize stress management as it can significantly impact gut health. Chronic stress can disrupt the balance of the gut microbiome, increase inflammation in the gut, and impair digestion. Practice stress-reducing techniques such as deep breathing exercises, meditation, yoga, or engaging in hobbies that bring you joy. Taking time to relax and unwind can have a profound effect on gut health and overall well-being.

Practicing mindful eating

Mindful eating is a practice that involves paying attention to the moment-to-moment experience of eating. During the gut reset, practicing mindful eating can enhance digestion and promote a healthier relationship with food. Take the time to savor each bite, chew your food thoroughly, and listen to your body’s hunger and fullness cues. Avoid distractions such as watching TV or scrolling through your phone while eating. By being present and mindful during meals, you can foster a positive eating experience and support your gut health.

exercise

Maintaining Gut Health Long-Term

Consistency in a healthy diet

To maintain optimal gut health in the long term, it is important to maintain a consistent healthy diet. Focus on consuming a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit processed foods, sugary snacks, and unhealthy fats that can disrupt the balance of your gut microbiome. By consistently nourishing your gut with nutrient-dense foods, you can support its ongoing health and function.

Regular gut check-ins

Regularly checking in with your gut health is another key aspect of maintaining long-term gut health. Take note of any changes in your digestion, bowel movements, or overall well-being. Keep track of the foods that may trigger any negative symptoms or discomfort. If issues arise, make adjustments to your diet and lifestyle accordingly. Listening to your body and addressing any concerns promptly can help you maintain a healthy gut in the long run.

Seeking professional guidance

If you are struggling with gut health issues or find it challenging to navigate the gut reset process, it may be beneficial to seek professional guidance. A healthcare provider, such as a registered dietitian or gastroenterologist, can provide personalized recommendations and support tailored to your specific needs. They can help identify and address underlying gut health issues and create an individualized plan to support your long-term gut health goals.

Conclusion

The benefits of a gut reset are vast and far-reaching. By committing to a 3-day gut reset and incorporating the principles of a healthy lifestyle, you can take control of your gut health and improve your overall well-being. Remember to follow the outlined steps, prioritize hydration, engage in regular exercise, practice mindfulness, and maintain long-term consistency. By doing so, you can create a healthier lifestyle and enjoy the numerous benefits of a well-functioning gut.

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