Eat a large variety of prebiotic and fiber-rich foods (this is what your gut bacteria eat). All non-starchy vegetables and fruits are great. Top sources include garlic, leeks, asparagus, artichokes, broccoli, avocados, berries, bananas, split peas, lima, black beans.
Whole grains, legumes, and leafy greens are excellent fiber sources that aid digestion and help maintain a diverse gut microbiome. Incorporating fermented foods such as yogurt, kefir, sauerkraut, and kimchi can introduce beneficial probiotics into the digestive system, bolstering gut health.
The four R's protocol (Remove, Replace, Re-inoculate, Repair) works to address the underlying causes of imbalance and aids in alleviating symptoms. Working with your healthcare provider, you will first determine the best approach for your particular situation and symptoms, then move through these four steps.
Symptoms of both ulcerative colitis and Crohn's disease usually include belly pain, diarrhea, rectal bleeding, extreme tiredness and weight loss. For some people, IBD is only a mild illness. But for others, it's a condition that causes disability and can lead to life-threatening complications.
Unlike conventional treatments focusing solely on managing symptoms, the 5R Protocol provides a more sustainable and long-term solution. The five R's — Remove, Replace, Reinoculate, Repair, and Rebalance — target a specific aspect of gut healing.
There's good evidence showing that green tea is good for gut health. Research shows that green tea has antioxidant and anti-inflammatory effects. In addition, the tea polyphenols are broken down by the gut bacteria to promote the growth of healthy gut bacteria and to prevent the growth of harmful bacteria.
Concoction 3: Warm lemon water with ginger and raw honey
If you want to make your morning drink more flavourful, then add ginger and honey to your warm lemon water. Sipping this warm beverage every morning is an effective way to strengthen your digestive system and prevent indigestion, nausea, and heartburn.
A 7 day gut reset may involve eliminating processed foods, sugar, and other potential food triggers, and consuming a diet that is rich in whole foods, fiber, probiotics, and prebiotics.
Oregano. Oregano oil is one of the most common substances used to treat SIBO. One study found it to be even more effective than pharmaceutical antibiotics for killing off wayward microbes in the small intestine (Source: NCBI).
1. Add more fiber to your diet. Fiber serves as a prebiotic, or food for the good bacteria that live in your gut. Eating plenty of fiber is associated with increased microbial diversity and a reduced risk of gastrointestinal issues like constipation and Crohn's disease.
Fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn. Cut back on greasy fried foods to ease your stomach's workload. Try to eat more lean meat and fish, drink skimmed or semi-skimmed milk, and grill rather than fry foods.
To do this, we can focus on the 3 F's: Food, Fitness & Fasting. 🥗 Food: Add fermented foods (like kimchi, kefir, or kombucha) for probiotics, eat plenty of fibre-rich fruits, veggies, and wholegrains to feed good bacteria, and stay hydrated. Cut back on processed foods and sugars that harm your microbiome.
This includes the 'super six': wholegrains, fruits, vegetables, nuts and seeds, legumes, herbs and spices. I talk more about these in the book, including not only what they each provide you and your gut microbes, but easy hacks to hit your 30+ with no extra time, effort or cost!
While giving up UPFs completely can be incredibly difficult, experts suggest you follow the 80/20 rule – where you try to eat healthy 80% of the time and allow yourself treats the remaining 20% of the time.
In particular, experts recommend avoiding these inflammatory foods: Red meat, such as steak and hamburgers. Processed meat, such as bologna, bacon, sausage and lunchmeat.
Are There Any Foods You Should Not Eat? Foods that you should not eat are those with little to no nutritional value, including foods high in fat, sugar, salt, and refined flour. Processed foods, fast foods, and other unhealthy foods may taste good, but they pose significant health risks when consumed in excess.
Make a Salt Water Flush
The salt will automatically draw water to the intestine when you drink salt water. As a result, it may help remove toxins and waste from the digestive tract.