Our gut is being referred to as the second brain. The bacteria in the gut can actually send signals to our brain and tell us to crave things when your body needs something. If your gut is full of rouge bacteria then it can send signals to crave sugar and junk foods, but if it is full of good bacteria then it will let you know when you need specific nutrients through a craving for certain foods.
When the gut is full of those bad bacteria, it can cause digestive issues, autoimmune conditions, sleep issues, skin rashes, allergies, fatigue or sluggishness, foggy brain, and even changes in our weight! IF this continues it can lead to leaky gut.
Our gut biome houses many different microorganisms. In fact, there is more bacteria in your gut than cells in your body! These bacteria can have an effect on our hormones- in fact, dopamine, melatonin, and serotonin all begin in the gut.
The link between our microbiome and our immune system is strong. In fact, when there is an imbalance in the gut, it will generally show up in the skin in the form of acne, eczema, psoriasis, or rosacea. This is because there is also a skin biome that is your body's first line of defense. When the skin barrier is showing signs of distress it means that internally your immune system is out of balance. When you heal your gut, you'll find that your skin will begin to clear up.
If you are going to have an impact on your gut, then you are going to need to change your perception of certain foods. We need to remove the foods that can harm the gut biome and replace them with foods that help the gut biome. Healing our gut will take some time.
The main rules to follow for gut health:
- No processed foods
- No dairy
- No GMO soy
- No Corn
- Avoid all wheats and grans
- Avoid natural and processed sugars as well as sugar substitutes
- No emulsifying agents
- No alcohol
- Try to get 30 different plant foods each week
If you are allergic to any specific food groups- eggs, peanuts, etc- make sure that you completely eliminate them from your diet.
Emulsifying agents such as polysorbate80, carboxymethylcellulose, carrageenan, lecithin, and sodiumstearoly lactylate can have an adverse effect on the mucosal lining of your small intestines. You need this mucus to keep the bad bacteria from permeating the intestinal wall.
The body has an amazing ability to heal itself. However, over time if we don't take care of it and nourish it properly then that ability will be stunted, and we will start to develop problems. The GAPS diet is an amazing way to heal your gut biome and is very close to what I am mentioning here. Only I give a few more details in this post.
The main triggers for gut dysbiosis and food intolerances are the above-mentioned ones. An elimination diet, where you remove these foods from your diet for a month, then slowly add them back in will help you identify which foods you react to. Some foods can be reintroduced once your gut has healed; some you will find that you need to avoid for the foreseeable future.
Other foods to limit would be caffeine, or coffee, plus pork.
Foods to add in would be fermented foods like kimchi, kefir, or kombucha. Plus, getting the correct amount of water for your body (half your weight in ounces).
Kefir is amazing for helping to repopulate your gut biome with good bacteria and yeasts. It can stay alive in the stomach and pass into the intestines where it takes up residence and gets to working helping clean up the neighborhood!
You will also want to manage stress levels. You can do this by getting at least 5 minutes of sunshine a day, take time to breathe and relax, and get some good low-impact workouts in each day.
Foods to include in your diet if you aren't allergic to them:
- L-Glutamine
- Collagen
- Bone Broth
- Gelatin
- Moringa
- Ashwaghanda
- Ginger
- Chia Seeds
- Flax seeds
- Pumpkin Seeds
- Hemp Seeds
- Curcumin
- Capsaicin
- ProBiotics and PreBiotics like FOS
- Liquid coconut oil
Bone broth and gelatin should become staples in your dietary regimen. Both contain collagen that helps with anti-aging, and when you hit 40 you're going to need to start adding that into your diet. Not only do these help with your digestive and skin health, but they also helps with your bones and connective tissue! So, why wouldn't you want to make this a daily part of your dietary regimen?
Try to get good fats and oils- like coconut and olive oil (not heated)- in your daily diet, along with a high does of Vitamin D (around 5,000 units) and a good dose of EPA & DHA (around 3,000 mg). Adding in around 450mg of elemental magnesium is helpful. Just make sure you get one of the following forms- malate, glycerophosphate, glycinate, chelate, or citrate, which are among the best absorbed and have the least potential for causing loose stools. If you are hypothyroid then add in a daily helping of 350 - 500 mc kelp.
Tips to help you meal plan:
- Keep it simple.
- Repeat recipes.
- Keep lots of fruits and veggies on hand.
- Make sure you have enough kefir and bone broth to add into your smoothies and meals.
- Prep a day in advance.
Another good idea is to keep a food journal and track how you feel after eating certain foods. Did you sleep well? Was there cramping or excess gas? Did you break out in acne or a rash? A food journal helps to identify what foods you ate when these problems occurred.
It's not impossible to be a healthy adult or to raise healthy kids! In general, it takes about 9 weeks to start seeing improvement (if your gut microbiome is severely damaged it could take up to 6 months before you see results). Detox symptoms could include nausea, headaches, sleeplessness, itching, or emotional mood swings like anxiety, depression, or even fatigue. These can begin around days 3 to 5 (and again around days 30 to 40 in those with severe microbiome damage).
You could also keep track of your weight and measurements. Pictures are another good way to track your progress.
If you would like to make your own Keto shake mix you can follow this recipe.
For more information, check out the book Super Gut by William Davis.
