Recommendations - Gut Health
This page contains recommendations specifically for people who are experiencing, or who suspect they may have, gut issues. Gut health, particularly in terms of maintaining the integrity of the intestinal lining and the health and balance of the gut biome (i.e., bacteria living in the gut), is critical to many other aspects of health and well-being.
Eating a diet low in sugar and with sufficient healthy fiber (from vegetables) and sufficient healthy fat (e.g., organic olive oil, avocados, coconut oil, grass-fed butter) may also benefit gut health.
If your gut is particularly 'off', you may benefit greatly from an elimination diet, in which you cut out all possible irritants (most often these include dairy, gluten, eggs, and nuts, and sometimes fruit), give your gut 1-2 weeks to calm down, and then slowly reintroduce the eliminated foods one-by-one.
Prebiotic fiber
One of the best ways of rebuilding a healthy gut biome is consuming the kind of fiber that good bacteria (e.g., Bifido species) use as food. These good bacteria in turn produce short-chain fatty acids such as butyrate, which is anti-inflammatory and helps heal the gut lining. More generally, increasing the presence of good bacteria in your gut can have wide-ranging benefits including weight loss, reduced systemtic inflammation, reduced incidence of cardiovascular disease, and even improved mood.
Instructions:
Take 1-2 rounded tablespoons (10-20 grams) daily. BE CAREFUL to start with less than this - 1/4 TEAspoon - and increase the dose GRADUALLY, otherwise can cause gut distress. This is a long-term process, rebuilding/diversifying your gut biome may happen slowly, over several months. Can be mixed into a smoothie, or a hot beverage, or water. The Amazon link is to a branded blend; Now Organic Acacia Fiber is a cheaper alternative: https://amzn.to/2Pr6jxh
Cost (USA):
$.18 - 67 per tablespoon
High quality probiotic
In addition to taking the above prebiotic, it can be helpful to add some specific beneficial bacterial strains, especially for those with gut issues.
Instructions:
Take 1 capsule on an empty stomach (at least 30 min before food and/or 2 hours after a meal). Can increase to 2 capsules after a few days for added effect. Now, different probiotics can sometimes work for different people. Another one to potentially try is: https://amzn.to/2N7oNSj Also, not everyone reacts well to probiotics at all, so listen to your body.
Cost (USA):
$.40 per capsule
Peppermint oil
Peppermint oil may be helpful for soothing the intenstines and reducing symptoms of IBS and IBD, via anti-inflammatory gut effects. Enteric-coated capsules resist stomach acid and thus can make it to the instentines.
Instructions:
Take one capsules on an empty stomach at least 1 hour before a meal. Can take up to 3 times per day if needed.
Cost (USA):
$0.18 per capsule
Oil of oregano
Oil of Organo is a potent natural antibacterial that can help eliminate unwanted gut bacteria. This can be helpful you believe you have contracted some unwanted gut bacteria, perhaps due a bout of traveler's diarrhea that never completely resolved itself.
Instructions:
Start by taking 2 drops on an empty stomach (at a different time from probiotics) in a glass of water, once or twice a day. Can gradually increase to 5-8 drops.
Cost (USA):
$.09 per 2 drops
S. Boulardii nutritional yeast
S. Boulardii can be quite effective at crowding out species of bad bacteria. Particularly helpful for traveler's diarrhea or other acute digestive issues; also good for those needing to rebalance their gut biome long-term
Instructions:
Take 1-2 capsules on an empty stomach. Can be taken at same time as the probiotic.
Cost (USA):
$.18 per capsule
Bone broth
Bone broth can be especially beneficial for healing the gut. You should look for organic broth from grass-fed / pastured animals. Whole Foods and other health foods stores carry it; for example, this is a good one: https://amzn.to/2NdGXBH Make sure you get BONE broth, not just a watery general chicken or beef broth. You can also order from Amazon using the buttons below. Or, you can make your own by boiling bones and/or a carcass at a low simmer for 6-12 hours.
Instructions:
Drink 8 ounces per day on an empty stomach (e.g., early in the morning). You can mix in the ingredients below to make an especially good gut healing formula.
Cost (USA):
$3-$4 per serving
Slippery Elm
Herb that can help soothe the lining of the gut, reduce gut inflammation, and imrove the symptoms of IBS and IBD. Just note that it can, in some people, increase bowel movement frequency, so if that is already an issue you face, it might not be for you.
Instructions:
Take 1/2 teaspoon in hot water or tea. Can also be taken in capsule form - take 4 caps on empty stomach - here: https://amzn.to/388UMJz
Cost (USA):
$0.32 per serving
Marshmallow root
Similar to slippery elm, herb that can help to heal the gut lining.
Instructions:
Take 1 - 2 droppers worth in water
Cost (USA):
$0.30 to $0.60 per serving
Peppermint tea
Peppermint tea can be soothing to the gut and can be particularly helpful if you have overeaten or feel nauseas. This is a particularly strong peppermint tea - more, fresher leaves - but you can also buy organic peppermint tea at your local store.
Instructions:
Drink as normal tea. Optionally, add some ginger - tea or actual raw ginger. Not recommended for those with heartburn or GERD issues.
Cost (USA):
$0.33 per tea bag