This means that artificial Organic weight loss may increase blood sugar despite strrategies actually strtegies a sugar. And even good bugs, Dgiestive there are too many of them, can cause a world of hurt when they move up into the small intestine and overgrow causing SIBO. Discover the benefits of fiber, probiotics, and holistic living for gut wellness. If you do want to try pills, get pills with 50 billion colony forming units CFUs.

Digestive health strategies -

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clarityteam clarityhealthburlington. To help ease the burden on the gut, we can eat gut-soothing foods such as soft foods, cooked foods, and juiced fruits and vegetables. These foods are already broken down, which helps ease the burden on the gut. When it comes to the role of macronutrients i.

Some say that feeding our gut bugs with carbs like fiber, vegetables, and fruits is the best approach. Others say that starving our gut bugs by eating primarily fat is the best approach. Indeed, both approaches seem to have benefits depending on your unique gut and microbiota.

So it's important to pay attention to how specific foods make you feel. For some folks, consuming fiber can exacerbate gut issues. For others, certain types of carbs exacerbate gut issues.

For others, consuming high-fat meals exacerbate gut health issues e. When it comes to your gut health, the key is to eat mindfully and explore how different foods make you feel. Only then can you know that you're eating to heal your gut.

If the tips in Phase 1 aren't resolving your gut health issues, move on to Phase 2. In this phase, you'll focus on more nuanced strategies to improve gut health.

Try a Ketogenic Diet. Although a Ketogenic diet doesn't seem to work for everyone, it appears to be a good way to reduce inflammation in the body more generally, improve insulin resistance, and clear gunk from the cells.

It's also tends to be good for getting rid of bad bacteria and parasites. Because the Ketogenic diet is a low-carb diet, and gut bugs primarily eat carbs.

Keep in mind that starting a Ketogenic diet can often result in a few days or weeks of Keto flu—headaches, leg cramps, sugar cravings, and some other annoying symptoms. To prevent Keto flu, make sure you're getting electrolytes especially sea salt, magnesium, and potassium.

An easy way to do this is by drinking homemade "ketorade". And if you don't feel good eating Keto after a few days, stop! 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. You can spread out your fiber in small amounts throughout the day. Start with small servings and gradually increase them to avoid gas, bloating, and discomfort. Try to eat fruits and vegetables at every meal. A variety of fruits, vegetables, whole grains, and nuts can provide a healthy mix of different fibers and nutrients to your diet.

But some fiber-rich foods, called high FODMAP foods, can be hard to digest. Examples include certain fruits and vegetables, dairy products, and wheat and rye products. If you have IBS, your doctor may recommend a diet low in FODMAPS.

Researchers are coming to understand the complex community of bacteria and other microbes that live in the human GI tract. Called gut flora or microbiota, these microbes help with our digestion. But evidence has been growing that gut microbes may influence our health in other ways too.

Studies suggest that they may play roles in obesity, type 2 diabetes, IBS, and colon cancer. This can affect how your body fights illness and disease. You might have heard that probiotics—live microbes that are similar to those found in the human gut—can improve your gut health.

There is some evidence that probiotics may be helpful in preventing diarrhea associated with antibiotics and improving symptoms of IBS, but more needs to be learned. Certain food additives called emulsifiers are something else that may affect your gut health.

Emulsifiers are added to many processed foods to improve texture and extend shelf life. But studies show they can affect our gut flora. Andrew Gewirtz. His group has been studying the relationships between food additives, gut bacteria, and disease in mice.

The team also plans to examine how different food additives may affect people.

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