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Microbiome Expert: EAT THIS to Heal Your Gut \u0026 AGE IN REVERSE - Dr. William DavisGut-healing strategies -
When combined with getting enough exercise and sleep, adopting the five strategies for healthy eating below can help you keep your gut healthy. Processed foods include many convenience meal items, like packaged cereal, boxed mac 'n cheese and frozen pizza.
These meals are loaded with artificial ingredients, and although their nutrition labels might say they include healthy nutrients, the nutrients are often artificially added in ways that are more difficult for your body to process.
Whole foods are foods that are not processed at all, like fruits, vegetables, nuts and beans, or foods that are only lightly processed, like whole grain bread or pasta, milk, cheese and tofu. When you cook at home using whole foods, you generally save money, prepare more than a single serving, and enjoy meals good for your gut and kidney health.
Check out our many delicious recipes on the American Kidney Fund's AKF Kidney Kitchen® for tasty meals you can cook using whole food ingredients. Fruits and vegetables grown with pesticides contain fewer types of beneficial microorganisms than organic foods, which are grown without any pesticides on farms that are certified organic by the U.
Department of Agriculture. You can find organic food at organic grocery stories, in organic sections at supermarkets and at farmers markets even if a farm is not certified organic, farmers who sell produce at farmers markets is often grown with fewer or no pesticides.
By eating organic foods, you will consume more of the healthy bacteria that will keep your gut flora — bacteria cultures — diverse and balanced. Remember to wash your produce before eating it!
Fiber helps your body process the food you eat, absorb nutrients and eliminate toxins and waste successfully. Fiber is found in most fruit, vegetables and whole grains, but these foods are not all created equally.
Fresh greens, veggies and fruits, especially those with edible skins like potatoes, carrots and apples, are usually high in fiber. Keep in mind that the skins of fruits and vegetables are often high in potassium , though, so make sure to monitor your potassium levels and take your potassium binder if your doctor has prescribed one for you.
Fortunately, AKF has many resources about monitoring potassium on Kidney Kitchen. Probiotics are wild bacteria and yeasts that are good for you. Eating foods that contain probiotics can enrich your gut flora to help these healthy, diverse bacteria thrive in your gut.
What type of foods are we talking about? If your body is already stressed, Keto can be too stressful for your body to handle. You might instead opt for a moderate to low carb diet just to reduce your sugar intake.
Our livers are responsible for detoxing us of the harmful byproducts of dying gut bugs. Eating liver supportive foods can help us reduce die-off reactions and kill bad gut bugs with more ease. To help the liver and body detox, consider taking milk thistle supplements, calcium D-Glucarate, NAC, or liposomal glutathione.
Next, eat bitter greens like dandelion leaves, raw radishes, and mustard greens to promote more bile excretion and process toxins effectively.
And be sure to eat cruciferous veggies like broccoli, kale, collard greens, bok choy, and arugula. These contain diindolylmethane DIM , a substance that helps the liver detox effectively. If your gut is having a hard time digesting, for whatever reason, help it out by consuming natural digestive aids.
If you have an overgrowth of bad gut bugs, part of the goal is to starve them without starving yourself. Some folks advocate for fasting, intermittent fasting, or eating fewer carbs to reduce bacteria like firmicutes, which have been shown to be linked to obesity.
Just be sure you're consuming enough calories not to stress your body out. Sometimes it seems like we are doing everything right, but we still can't seem to get a handle on our gut health issues. In this case, there is often some hidden toxin that's bogging down our immune system. For example, are we eating all of our food out of plastic with BPA, a known gut toxin?
Or are we living in a home that's covered in gut-harming mold? Or are we sleeping on a new bed that sprayed in toxic flame-retardant chemicals? Gut-harming toxins are all around us. The electromagnetic waves from our smartphones can even mess with our guts.
So finding and removing these toxins is often instrumental in healing the gut. If the tips in Phase 1 and 2 aren't resolving your gut health issues, your gut bugs just aren't going to go quickly into the night—now it's time for war!
In this phase, you'll focus on evicting unhealthy gut bugs from your body by force. When bad gut bugs just won't leave, it's often because they have a protective home, or biofilm, to hide in.
Taking biofilm disrupting supplements can start to jar them loose. The biofilm disrupters include:. Consuming probiotic foods is probably the best thing you can do for gut health.
Although probiotic supplements can be helpful, they are usually too small to make much of an impact. If you do want to try pills, get pills with 50 billion colony forming units CFUs. I suggest the probiotic Saccharomyces boulardii , which has been shown to combat digestive issues.
The reason I include this strategy in Phase 3 instead of Phase 1 is because probiotics can often be intense and cause bad die-off symptoms. So, how do you add probiotics to your diet successfully?
Try the sauerkraut protocol. Buy a jar of sauerkraut. Be sure that the jar is refrigerated, has live cultures, and doesn't include any preservatives whatsoever. Here is a handy guide to help you find the right stuff. Consume 1 tablespoon of sauerkraut with a meal.
Pay attention to how you feel. If you feel die-off symptoms I did! then keep eating this small amount once per day until it doesn't feel bad anymore. If you feel fine with the amount of kraut, go to the next step. Increase the amount of sauerkraut you eat by 1 tablespoon per meal.
Keep paying attention to how you feel to keep die-off symptoms to a minimum. Make sure you don't go too fast or you'll kill too many bad bugs and feel like absolute garbage. Continue this slow-build process with other probiotic foods.
Once you tolerate sauerkraut, try kimchi, coconut yogurt, kefir if you tolerate dairy , coconut kefir, kvass, kombucha, fermented fruit, and so forth until you can eat as many fermented foods as you desire without any symptoms.
Make your own fermented foods. Once you tolerate store-bought fermented foods, ideally, you should make your own fermented foods. These are far higher in probiotics and have a bigger positive impact on your gut. When I did the sauerkraut protocol, it took me about 6 weeks to get through step 3 and about 2 months to get through all the steps.
But everyone is different. Probiotics crowd out bad bacteria; anti-bacterials kill bad bacteria. To eradicate stubborn bad gut bacteria, try taking some anti-bacterial herbs. Some experts recommend you start with less aggressive anti-bacterials like cinnamon, clove, or garlic.
Test each of these a little at a time to see how they make you feel. If these don't help, try more intense anti-bacterials like oregano oil, olive leaf, berberine, or grapefruit seed extract in small doses. That stuff is powerful! One great, and cheap, way to find out if you have parasites is with anti-parasitic foods, specifically, papaya seeds.
You can even test yourself for parasites at home with the papaya seed test. Make a papaya smoothie. Toss in all the papaya seeds from that half of the papaya. Feel free to add a little juice or water if you like a thinner smoothie. Drink the smoothie on an empty stomach.
Don't eat anything else for 3 hours water is fine. This should be enough time for the papaya seeds to get through your small intestine. If you get any die-off symptoms, then you might have parasites, and the papaya seeds have just made them angry.
If you get any die-off symptoms, get a parasite test to find out for sure the papaya parasite test isn't a sure thing. This is also necessary to see which parasites you have if you do have them. Just as papaya seeds kill parasites, anti-fungal foods kill gut fungi like candida.
A great, and cheap, way to find out if you have problems with gut fungi is with the coconut oil test. Eat 1 tablespoon virgin coconut oil on an empty stomach.
Don't eat anything else for hours water is fine. If you feel die-off symptoms then keep eating this amount of coconut oil or less until it doesn't feel bad anymore. If you feel fine, go to the next step. Increase the amount of coconut oil you eat by just a tiny bit per day. Keep paying attention to how you feel.
Keep increasing your dosage until you get to tablespoons of coconut oil per day you can include this oil in food if that's easier, but it might not be as effective. Since we don't know which approaches and which herbs will work best on our unique gut bugs, it's helpful to combine different herbs to see which ones work best for us.
Here's a few more anti-microbial herbs to explore. But follow the directions carefully; these are potent herbs. Although I'm not happy that I got sick, I am grateful that I now have the opportunity to become truly well.
And on a personal note, this whole experience has made me realize that all we have are these moments. At any point, we can end up sick and lose them all.
Now that I'm on the mend, I see the silver lining of all this—I'm a bit more grateful for small things like breathing and digestion and strive to live my life with more purpose.
Tchiki Davis, Ph. Click Here for Happiness. Stress Heal The Gut: 17 Gut-Healing Strategies to Start Today Got Anxiety? Brain fog? Improving your gut health could be the answer. Posted June 3, Reviewed by Gary Drevitch Share. THE BASICS. Stress Essential Reads. A New Way to See Problems as Fixable, not Insurmountable.
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