Healing the Gut’s Mircrobiome to Restore Health and Strengthen the Immune System.

Our gut’s microbiome is host to diverse colonies of good bacteria and bad bacterias. We can heal so much on the physical level by rebalancing the gut’s natural biome, which then results in strengthening our immune system. Approximately 70-80% of the human immune system is located in the gut! The gut's immune system acts as a first line of defense against pathogens and helps regulate immune responses. Our immune system is constantly fighting off cancer cells and a host of other invaders. Not only are there physical health benefits, but restoring and healing our gut will also make a huge impact on how we feel, because many of our brain chemicals are being manufactured within the gut, such as seratonin. It is my belief as a holistic healing practitioner, that healing the body, can also bring healing to the mind and spirit.

Here’s how to heal your Gut Microbiome:

Foods to Avoid or limit to prevent inflammation:: 

• Gluten -wheat, and other grains with gluten, can cause sensitivity and inflammation within the gut. Once the gut is inflamed, it can prevent nutrients from being absorbed. Going gluten-free for a period of 2-3 months will often determine whether there is a gluten intolerance or sensitivity. 

• Fried foods or foods with high-fat content

• Processed foods

• Sodas or other sweetened drinks

• Artificial sweeteners

• Alcohol

• Red meat, or processed meats (avoid nitrates)

• Refined baked goods (white flour, flour tortillas, bagels, since foods with refined white flour have little fiber and cause inflammation)

• Caffeine

• High fructose corn syrup

Eat plenty of Polyphenol-rich foods daily:

• Berries

• Apples

• Green tea

• Olive oil

• Walnuts and almonds

• Dark chocolate

• Vegetables (fiber is also very important for the gut health) -leafy greens, and as many veggies as possible. Raw or steamed, baked, or roasted. 

• beans/legumes

Fermented Foods: 

Foods which are made through fermentation, meaning live microbes help transform the food itself. These microbes don’t always take up long-term residence in your gut, but they can still contribute to microbial variety and exposure:

• Kefir - purchase a good quality with live strains of probiotics

• Yogurt -purchase good quality, with live strains (Nancy’s, Siggi, etc.)

• Kimchi 

• Kombucha 

• Miso

• Sauerkraut

Omega-3 Fatty Acids: 

Omega-3s are good for your gut microbes. The gut needs healthy fats that reduce inflammation within the entire body, and increase the good bacterias in the gut. These foods support the growth of beneficial bacteria in your gut:

• Salmon

• Tuna

• Chia seeds (add to oatmeal, smoothies, and salads)

• Flax seeds and/or flax seed oil 

• Walnuts

• Olive Oil - good quality (Greek olive oil has the highest polyphenols)

• Other Helpful Foods:

• Avocado: Rich in healthy fats and fiber, which can aid in digestion. 

• Ginger: Has anti-inflammatory properties and can help soothe an upset stomach. 

• Turmeric: Contains curcumin, which can help reduce inflammation and improve digestion. 

• Garlic and Onions: Contain prebiotic fibers that can help feed good bacteria in the gut. 

• Nuts and Seeds: Provide essential minerals like magnesium and zinc. 

• Lean Proteins: Chicken breast, turkey breast

• Gluten-Free Grains: Quinoa, oats, and rice can be good sources of fiber. 

• Coconut Water: Can help with hydration and electrolyte balance. 

• Bone Broth: Rich in collagen and amino acids, which can help heal the intestinal lining. 

• Foods with prebiotics: Fiber-rich foods like onions, garlic, asparagus, apples, bananas, and oats. 

• Seaweed 

• Collagen

Supplements that are good for gut health:

Several supplements can promote gut health by supporting a balanced microbiome and healthy digestion. Probiotics, prebiotics, digestive enzymes, and certain vitamins and minerals are key players for gut health:

Probiotics: These supplements contain beneficial bacteria that help maintain a healthy balance of gut microbiota. Common strains include lactobacillus acidophilus, bifidobacterium lactis, and Saccharomyces boulardii.

Prebiotics: These are non-digestible fibers that act as food for beneficial gut bacteria, promoting their growth and activity. Examples include inulin, oligosaccharides, and fructooligosaccharides. 

Digestive Enzymes: These supplements aid in breaking down food into smaller, absorbable molecules, improving digestion and nutrient absorption. Common types include amylase, protease, and lipase. 

Vitamins and Minerals: Certain vitamins and minerals are crucial for gut health and digestive function: 

• Vitamin D, 

• Vitamin B12

• Zinc 

Other helpful supplements:

• L-Glutamine: This amino acid can help repair and rebuild the intestinal lining. 

• Omega-3 Fatty acids and DHA These may reduce intestinal inflammation and support healthy digestion. Buy Nordic Naturals that has vitamin D3 added. Keep refrigerated.

• Collagen: As a building block for connective tissue, including in the gut, collagen supplements can be beneficial. 

• Vitamin C: supports gut health by influencing the balance of bacteria in the microbiome and acting as an antioxidant, and is anti-inflammatory for the lungs.

• Curcumin: This compound found in turmeric has anti-inflammatory properties and may help reduce gut inflammation, according to magnolia pharmacy. 

• Psyllium Husk: A type of fiber that can help relieve constipation or loose bowel movements, 

Herb Supplements that are helpful for the gut/intestinal system:

• Ginger:

• Known for its anti-inflammatory properties and ability to soothe the stomach, ginger can help with nausea and indigestion. 

• Turmeric:

• Another potent anti-inflammatory, turmeric, especially when combined with black pepper (which enhances its absorption), can support a healthy gut environment. 

• Peppermint:

• Peppermint oil can relax the muscles in the colon, easing symptoms of IBS and promoting smoother digestion. 

• Chamomile: 

• Chamomile is known for its calming and anti-inflammatory effects, making it a good choice for soothing digestive discomfort. 

• Slippery Elm:

• This herb contains mucilage, which can form a protective coating in the digestive tract, potentially aiding inflammation and bowel regularity. 

• Marshmallow Root

• Similar to slippery elm, marshmallow root also contains mucilage and can help with inflammation and digestive issues. 

• Fennel:

• Fennel seeds are known for their carminative properties, helping to relieve gas and bloating. 

How to use them:

• Culinary Use: Many of these herbs can be incorporated into your diet through cooking. 

• Teas: Peppermint, chamomile, and ginger are commonly enjoyed as teas. 

• Supplements: Ginger, turmeric, and other herbs are also available in supplement form.