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Not so long ago, it was common to attribute mood or neurological disorders as a bad mindset. Chronic headaches and bloating were considered a normal part of life. There are other conditions that we haven’t fully understood for a long time… until we delve deeper into the complexity of the intestinal microbiome.
As more evidence emerges and our understanding of what’s going on in the gut deepens, it’s pretty clear that the health of our gut is largely determined by many other aspects.
How To Fix Bad Gut Bacteria
The digestive system is not the only place where food is digested and passed through the body. In addition to this role, the digestive system actually plays an important role in mental health, immunity and metabolism. One way in which our gut can have such an impact on so many areas of our health is through the gut microbiome.
Ways To Improve The Gut Microbiome
The gut is filled with a diverse community of different types of bacteria, which some say exceed the number of cells in your body by a ratio of 10:1! When it comes to controlling your microbiome for better health, variety and balance are key. The suggestions in this article focus on improving these aspects of the gut microbiome based on what we currently know scientifically.
While there are many things you can do to actively improve your microbiome, the first thing you need to do is take care of everything that harms it. These include things like antibiotics, artificial sweeteners, sugar, non-organic products, GMOs and highly sterile environments.
It is now widely known that antibiotics kill both good and bad bacteria in the gut, which can lead to dysbiosis, or opportunistic infections. Little is known about how sugar and artificial sweeteners (Splenda, NutraSweet, etc.) promote the overgrowth of unwanted bacteria that can lead to sugar cravings, brain fog, increased risk of obesity, and more.
Non-organic and GMO foods are harmful because they contain notoriously high levels of glyphosate. Glyphosate is an extremely problematic insecticide with a long list of adverse reactions in the body. As for the microbiome, glyphosate damages the intestinal lining, loosens cell gaps (leading to a leaky gut) and contributes to the multiplication of harmful bacteria (1).
Signs Of An Unhealthy Gut
Another commonly overlooked source of chemicals that destroy the intestinal microbiome is your municipal water supply. Tap water often contains many problematic chemicals, such as chlorine, fluorine and aluminum.
I recommend systems like the Aquatrue or Berkey systems for low-cost filtration. The best water is Synergy Science Hydrogen Water, which I use at home because it’s powered by molecular hydrogen, which reduces oxidative stress in the body and improves immune function. Add a slice of lemon for extra flavor.
Lastly, it’s important not to sterilize everything around you too much. You get a lot of microbial diversity from the world around you and this helps your body regulate its environment. I will address this later in this article.
I already mentioned sugar, but it’s probably worth mentioning again. It is very difficult to achieve a healthy microbiome by regularly consuming large amounts of sugary or sugary foods (such as fruit). Quickly digestible sugars, when consumed, actually starve your beneficial bacteria while feeding on things like candida.
How To Improve Gut Health: 9 Everyday Habits For Better Gut Health
Candida is usually present in small amounts, but overgrowth can lead to sugar cravings and brain fog. The best thing you can do here is really focus on reducing your consumption of sugar from all sources, including grains and fruits. Instead, choose the foods in the next section.
Instead of eating a lot of sugar-rich foods, opt for high-fiber foods. Fiber is a prebiotic due to your beneficial intestinal bacteria such as lactobacilli.
A healthy fiber intake will help keep your digestive system healthy by improving the passage of waste in the same way as before. Food that sits in the digestive tract for too long can begin to rot, producing harmful toxins and feeding unwanted bacteria in your gut.
My favorite high-fiber foods include avocados, berries, coconut meat, cruciferous vegetables like broccoli and Brussels sprouts, chia seeds and leafy green vegetables. Many fruits are also high in fiber, but they contain a lot of sugar. My favorite high-fiber fruits that reduce unwanted bacteria in the gut are green apples and berries.
How To Restore Gut Flora And Reset Your Gut After Antibiotics
Recent research has shown that a low-fiber diet can not only starve the healthy bacteria in the gut, but also contribute to the erosion of the mucosal barrier along the intestinal lining. This is problematic because it is the type of change that often precedes intestinal leaks and more serious intestinal bacterial imbalances (2).
After covering the basics like removing microbiome destroyers and actually getting plenty of healthy fiber that feeds your good bacteria, it can be helpful to start adding fermented vegetables or a high-quality probiotic supplement to your diet.
Following the first few strategies, the introduction of dietary or supplemental bacteria here will accelerate the healthy growth of bacteria and support a thriving and diverse microbiome. Some of my favorite fermented foods include grass milk kefir, coconut water kefir, sauerkraut, pickles (fermented not pickled) and kimchi. These foods actually contain a very diverse set of bacteria, which is more than most probiotics can provide you.
However, many of the people I work with have some serious problems with their bodies that lead to histamine intolerance and reactions to fermented foods. If you find that you’re not responding well, it’s probably best to avoid them for a while.
Hard Facts About Your Gut Bacteria And Weight Loss
In these cases, I usually recommend broad-spectrum probiotics, such as SBO Probiotics – Ultimate. We have found that this probiotic works great for people who have multiple intestinal problems. If you are considering introducing probiotics into your system, I would recommend starting with this to lay a solid bacterial foundation for your intestinal microbiome.
Fasting is not generally considered a way to improve the microbiome, but I think it can be a powerful strategy. I have found that people with a bacterial imbalance in the gut often have gut inflammation and low immunity.
It also often accompanies leaky gut. During fasting, you allow your digestive system to repair any damage, while strengthening immunity. During this time, you can drink plenty of water with lemon or apple cider vinegar to further improve gut health or consume a nutrient-rich bone broth.
A rapid intake of bone broth may be one of the most effective treatments for damaged intestines. Bone broth contains collagen-rich gelatin and the amino acid L-glutamine, which has been shown to heal and support the lining of the intestines. As mentioned earlier, a healthy gut lining is the key to a healthy gut microbiome.
Signs Your Gut Bacteria Are Out Of Whack
When you have a bacterial imbalance in your gut, your ability to fight off pathogens is reduced. This opens the door for opportunistic bacteria, viruses and parasites to enter. Once ingested, they can damage the gut, releasing toxins and displacing healthy bacteria. It is important to ensure that any foreign pathogens are specifically addressed, otherwise building a healthy microbiome will be more difficult.
With the probiotics I mentioned (SBO Probiotics – Ultimate), fasting and the use of antimicrobial herbs will help to some extent. My favorite antimicrobial herbs include rosemary, thyme, basil, thyme, and raw garlic.
Some of the more stubborn pathogens may require a more targeted approach. In cases where unwanted pathogens are present, I use GI Clear. These include berberine, black walnut, wormwood and tribulus. Together, these ingredients are powerful because they help get rid of most of the common problematic bacteria, viruses, fungi, and parasites I find in my patients.
As mentioned in some of the strategies already mentioned, promoting the health of your mucosal barrier is absolutely essential for a healthy gut microbiome. The mucosal barrier is actually a place where many of your gut bacteria live, so if you make sure it’s intact, you can help provide a suitable environment for them to grow (3).
How To Reset Your Gut In 3 Days
In addition to storing your intestinal microbiome, the mucosal barrier also serves as a protective barrier against pathogens, toxins, and stomach acid. To heal and strengthen your mucosal barrier, there are several strategies that need to be followed.
First, to minimize damage, it is important to eat an anti-inflammatory diet that minimizes exposure to toxins and eliminates common food sensitivities. Drinking bone broth throughout the day can be very beneficial for further support.
You can make your own, buy at many grocery stores or try bone broth or collagen protein powder. Some other great nutrients to support a healthy gut lining are aloe vera, L-glutamine and deglycyrrhizinated licorice. I have a specially made recipe for intestinal remedies that combines all these things which has helped many of my patients with severe digestive problems.
Going in nature is good for you for many reasons. Studies show that barefoot contact can actually improve your mood, encourage creativity and help you sleep better at night. As far as your microbiome is concerned, your
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