SIBO- Small intestine bacterial overgrowth
SIFO- Small intestine fungal overgrowth
To have a healthy microbiome, we need to think of it like a garden.
First, we prepare the area by removing the things that would hinder good growth. Begin by eliminating the foods mentioned in the Reset Your Gut Protocol. We want to follow this first step for at least a week before moving on to the next.
Next, you would ensure there are no harmful bugs, and ensure that there is good soil. The below herbal antibiotic protocol and the clove green tea are what will help with this. You'll want to drink this tea while taking the herbal antibiotic regimen for at least 2 weeks before moving on to the next step.
First, we prepare the area by removing the things that would hinder good growth. Begin by eliminating the foods mentioned in the Reset Your Gut Protocol. We want to follow this first step for at least a week before moving on to the next.
Next, you would ensure there are no harmful bugs, and ensure that there is good soil. The below herbal antibiotic protocol and the clove green tea are what will help with this. You'll want to drink this tea while taking the herbal antibiotic regimen for at least 2 weeks before moving on to the next step.
Then, you plant the seeds that you want to produce in your garden. That's where you add in those good bacteria through the yogurt mentioned below. These should be done at least one week before moving on to the next step. You can continue this indefinitely.
Finally, you water and fertilize it. That is where adding in the fiber that feeds your good bugs comes from. You should add in many different types of fiber and try to get at least 20 grams per day. However, you need to build up to this amount slowly.
You'll need to maintain this area so that you can grow more in the future. So, you will continue using fiber and yogurts while adding in the clove green tea or the herbal antibiotic regimen as needed.
Herbal antibiotic regimen:
- CandiBactin AR and CandiBactin BR
- Take 1 to 2 capsules of CandiBactin AR twice daily for 14 days.
- Take 2 capsules of CandiBactin BR twice daily for 14 days.
- NAC (N-acetyl cysteine) 600-1200 mg twice per day for 14 days.
- Curcumin without black pepper added in OR Berberine- 300 mg twice per day, building up to 600 mg twice per day for 14 days.
Adding in some food grade essential oils of oregano, clove, and/or cinnamon can also help to kill off the fungus. You would start by adding just one drop to a tablespoon of either olive oil or coconut oil and ingesting it; work up to 6 drops daily. If you notice you are having severe die-off reactions, you can add 1000 mg of activated charcoal to your regiment to help reduce those symptoms, or remove the essential oils.
Repeat as necessary when you see signs of fungal or bacterial overgrowth, either internally or externally.
Rebuild your mucosal lining:
This recipe will help rebuild any breached intestinal mucosal lining that allows bacteria and fungi to penetrate your intestinal wall and end up in other areas of your body. You can drink it unsweetened or you can sweeten it with allulose.
- 2 cups water
- 1 TBS whole cloves
- 1 cinnamon stick (optional)
- 1 teabag green tea or matcha powder
- 1 tsp FOS powder
1) Combine the water, cinnamon and cloves into a small saucepan and bring to a boil.
2) Reduce heat, cover and simmer for 10 minutes.
3) Add the teabag during the last 2 or so minutes and allow to simmer. If using matcha powder, add after you've removed from heat.
4) Remove from heat, and discard teabag or add your matcha powder here.
5) Stir in the FOS or other sweetener. Drink.
Supergut Yogurt:
Start eating 1/2 cup of this yogurt after you've completed your 2 week course of herbal antibiotics to replace the bacteria in your system with good buggies. You'll need to do this for at least 4 to 6 weeks, but it can be continued daily for maintenance purposes. After about 2 months, you can reduce the hours that it cultivates so the yogurt isn't as tart. I recommend a yogurt maker or sous vide machine so you can control the temperature.
Which strains should you use? That depends on what benefits you are looking for. Here are a few:
- L-reuteri is good for restoration of muscles and strength, deeper sleep, increased libido, appetite suppression, accelerated healing, reduced social anxiety, preservation of bone density, and more.
- Lerteri and L casei for deeper andlonger sleep, reduced stress, and enhanced immune function.
- B coagulans for reduced inflammation and arthritis pain.
- L helveticus and B longum for reduced anxiety, improved mood, and reduced depression.
- L casei for enhanced mental clarity and focus.
- L reuteri and L gasseri for weight loss and reduced waist size.
- L reuteri and B coagulans for increased strength and accelerated recovery.
- B infantis for expecting and breastfeeding mothers, helps reduce colic and improve sleep and longterm health.
Yogurt recipe:
- 1/2 gallon milk
- 1/2 gallon half-n-half
- Bacterial starter
- 2 TBS inulin fiber
1) "Boil" the milk (only the milk). This is important or your yogurt will turn out weirdly runny! You want to bring the temperature of the milk up to 180*. Stir and check the temperature often. Once it hits this temp, turn the burner off and move the pot. Allow to cool to about 110*. Add in your half and half, and check the temperature. It needs to be around 103*.
2) Remove and discard any film that has formed over the top of the milk. It won't harm your yogurt if you leave it, but again it messes with the texture.
3) Put your "starter" in and whisk to combine thoroughly. This will be the amount specified by bacterial strain below. There should be no sugar in this!
4) Pour into the Instantpot and press the YOGURT setting. If you can adjust the temperature, set it for the type of bacteria you are cultivating. OR, Pour into jars and place into a yogurt machine or sous vide machine and set to the appropriate temperature.
L. Reuteri will be killed off at 109* or higher. You can mix ones that use the same temperature to create a compound of beneficial bacterial species yogurt.
L reuteri, L gasseri, and B coagulans can be mixed together and fermented at 106*.
- Lactobacillus reuteri- 10 tablets, crushed at 100*-106*
- Lactobacillus gasseri- 1 capsule at 109*
- Bacillus coagulans- 1 capsule at 115*-122*
- Bifidobacterium Infantis- 1 packet at 100*
- Lactobacillus Casei- 1 bottle at 109*
- Lactobacillus helveticus and bifido bacterium longum- 1 capsule at 100*
- L rhamnosus GG- 1 capsule at 107*
- L plantarum- 1 capsule at 104*-109*
- Kefir- 2 TBS at 106* (this yields multiple species depending on which brand of kefir you use- see below)
Make certain the pressure is not activated. It should be medium and about 36 hours (this will make it thick and tart!). After this time check to make certain there's a yogurt type consistency with whey around it. After this amount of time there should be billions of good bacteria in your yogurt. If you can't handle the tartness, then reduce the hours to around 30 and slowly increase until you can tolerate it.
5) Allow to cool, then remove from the Instantpot or yogurt/ sous vide machine. I have a large plastic bowl and a large colander that I use. Place the colander in the bowl, and put a clean kitchen towel or cheese cloth spread out into the colander. Fill it with the yogurt, then cover with plastic wrap and put into the fridge.
6) The whey will separate into the bowl, leaving a thick yogurt in the colander. Remove the colander, you can use the whey in other recipes or dump it out, but keep about 1 to 2 cups to add back into your yogurt.
7) Remove 1 cup of the thick yogurt and store in a mason jar in the fridge for your next batch of yogurt. This will be your "starter" for your next batch. You can "refresh" your yogurt every couple of months if needed by adding in additional probiotic capsules, but it isn't necessary each time after your initial batch.
8) If you are having a lot of problems and you can't stomach unsweetened yogurt, then just add fruit to the yogurt right when you eat it or mix some of it up in a smoothie. Sugar, even in fruit, tends to change the bacterial profile, and the longer the sugar is in the yogurt, the more the profile changes.
Kefir is a great addition to any gut health protocol. Depending on which type of kefir you get you can add in a host of beneficial bacterial species. Making yogurt out of it enhances the benefits exponentially!
Wallaby brand of kefir contains the following bacterial species:
- S thermophilus
- L bulgaricus
- L casei
- L acidophilus
- L rhamnosus
- L lactis
- L cremoris
- L paracasei
- L lactis biovar diaceylactis
- L mesenteroides cremoris
- L delbrueckii lactis
- B Lactis
Lifeway brand of kefir contains the following bacterial species:
- B breve
- B lactis
- B longum
- L acidophilus
- L casei
- L cremoris
- L lactis
- L plantrum
- L reuteri
- L rhamnosus
- S diacetylactis
- S florentinus
Two different brands with only four overlapping species. That's pretty amazing! If you were to make yogurt by mixing these two you would get a powerhouse yogurt!
Coconut yogurt (for those allergic to milk):
- 1 (13.5 oz) can coconut milk (with no additives)
- 3/4 tsp guar gum
- 2 TBS sugar
- 1 TBS raw potato starch
- Lactobacillus reuteri- 10 tablets, crushed
1) Heat the coconut milk to 180* in a saucepan.
2) Allow to cool for 5 minutes, then add the guar gum, sugar, and potato starch and blend together until it is the consistency of heavy cream.
3) Cool until the temperature reaches around 100*, then add the L. reuteri tablets.
4) Ferment for 48 hours at 100*F. This one is a little more tricky since the Instantpot keeps the temperature closer to 106*.
5) Store in glass mason jars in the fridge.
After your 4 weeks, your yogurt is amazingly potent. You can continue making this way indefinitely. There are other strains that you may want to add in to make your yogurt's bacterial profile more diverse. If you are having trouble killing off Candida, you may need to make certain that your yogurt contains the bacterial strain Lactobacillus rhamnosus and Saccharomyces boulardii.
The following are other brands that contain various additional strains which work well in making yogurt:
The following are other brands that contain various additional strains which work well in making yogurt:
You should also add in a Prebiotic (at least 2 tsp daily) to make sure your good buggies are well fed and remain healthy. Jarrow Formulas has a good bundle you can purchase. Or you could just purchase some acacia fiber and inulin fiber and work your way up from 1/8 tsp to 1 tsp each daily.
For long term success, continue the yogurt as part of your regular diet, and add in certain essential oils and herbs like cloves, oregano, thyme, cinnamon, cumin, rosemary, coriander, and peppermint (these can be added into dinners a drop or two at a time for both flavor and health benefits).
For more information, please read Super Gut by William Davis or watch this video:
