Double Your Fibre Intake
Fibre isnt really food for us at all: unlike horses, elephants or cows, we cant extract any nutrients from it. But our gut flora thrive on it. The research to back the benefits of a high-fibre diet is overwhelming. One study found that a low-fibre diet can trigger a substantial dip in the diversity of our gut flora, increasing the risk of metabolic syndrome and obesity-related disease, Crohns disease, ulcerative colitis liver, disease, and colorectal cancer .
Make Your Microbiome A Healthy Internal Rainforest
As you can see, there are lots of ways to support your gut microbiome for overall mental and physical health. There are many foods, herbs and lifestyle choices you can make to ensure a healthy internal rainforest, your microbiome. You dont have to be perfect for it is what you do most of the time that determines your health.
Be kind to yourself, keep a gratitude journal and keep your stress under control for this will also significantly impact your gut health.;Adding in whole-food daily foundational support like The Super Elixir or Rejuv Super Greens will help keep all of your 11 systems, including your digestive, functioning correctly.
Eating more fibre and vegetables as well as taking Rejuv Digestive Complex Powder to reset your microbiome and change the balance of power of good bacteria, back in your favour so you can get well and stay well.
Stock Up On Dietary Sources Of Prebiotics
Prebiotics are food for your microbiome! Its important to feed these little guys to give them the energy they need to complete their very important task of managing your enteric nervous system. Here is a list of dietary prebiotics that should be staples in your home kitchen:
- Whole Grains
- Green Tea Extracts
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Your Genes Dont Matter But Your Gut Microbiomes Genes Do
As a society, we have been quick to place the blame for everything from our weight to our moods on our genes. We say things like She can drink wine and eat chocolate every day and not gain weight because she is French. The truth is human beings all have similar DNA. So why is it that some people are healthy when they consume chocolate every day while others maintain a strict Paleo diet and struggle with digestive symptoms or worse? Its because, unlike our genes, our microbiomes genes are vastly different.
The good news is that you can change your gut microbiome. You see, the average lifespan of a bacterium in your microbiome is 20 minutes! So, you have the opportunity every time you eat to begin to change the population of your gut microbiome. This is good news because it means that rather than having to subscribe to theories such as the Paleo diet, which assumes our genes evolve so slowly that we all need to eat like cavemen, we can begin to change our gut microbiome one meal at a time and even achieve a healthy gut very quickly.
More Tips For Your Natural Gut Cleanse
- You may have two snacks a day, one after breakfast and one after lunch, but do so in moderation.
- Exercise is also good for the gut, but during the cleanse, choose low-impact options such as yoga.
- Mix and match the options above to excite your meal plan for the next 7 days and be creative.
- You may also add fish oil capsules and aloe vera to your list of supplements.
- Eat fermented foods such as kimchi and sauerkraut as appetizers, side dishes, or toppings for your salads.
Dont forget: finish your day off with a good night sleep. Aim to get over eight hours of uninterrupted sleep, where possible. A long sleep every night will help your overall health, giving your body the rest it needs, and boosting your gut reset diet.
Here’s BIOHM avocado egg boats recipe for healthy gut health from BIOHM Health:;
You can do the 7-day gut cleanse diet anytime, but make sure you do it with the approval and guidance of your doctor. The information above should help teach you how to cleanse your gut. This way, you can be proactive in taking care of your health, especially if you feel your digestive system is already out of balance.
What are your favorite gut cleanse recipes? Share them in the comments section below!Up Next:
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Remove Stress For Microbiome Success
The root of many diseases in todays high-paced society lies within the fact that chronic stress is more prevalent now than ever before. ;Finances, work, family disputes, and school are all some of the most common contributors to chronic stress due to the inability for most people to find ways to cope with stressful situations. Many people are unaware of the danger they are putting their bodies in by allowing themselves to become chronically stressed. ;Stress directly affects the health of the microbiome which consequently affects many vital metabolic processes used for protecting, rebuilding, and energizing your body. ;Because stress leads to an increase in gut permeability, the healthy bacteria in your gut could flow out into the bloodstream to be attacked by the immune system. ;Stress also causes the intestines to produce less of the mucosal lining for these commensal bacteria to reside in preventing them from having a place to attach, grow, and reproduce . This can be extremely disruptive to the balance of the microbiome leading to many of the systemic diseases listed previously. There are some powerful techniques that can be utilized to help you manage your stress; some of which have been practiced for centuries.;;Some of the most powerful relaxation and mental reconstruction techniques include:
- Positive Affirmations
- Make Time For Hobbies You Enjoy
Ways To Strengthen Your Microbiome
Tags: , , Pre & Probiotics
The microbiome consists of TRILLIONS of living microbes inside your gut. These little;mood;elevators;work around the clock producing happy-chemicals such as serotonin and dopamine. Making sure that you have a diverse and thriving microbiome can help not only with your mental health, but can prevent things like the urge to over-eat, and can help regulate your digestive system.
Below, we have compiled a list of ways you can ensure that you have a happy and healthy microbiome!
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Curing Bad Breath With A Microbiome Approach
Removing the harmful microbes is step one. But a microbiome approach needs to reintroduce good bacteria. This can be done by eating probiotic foods and prebiotic fiber.
The immune system must also be made less reactive and more effective against harmful bugs in the mouth. ;To re-establish a healthy immune reaction, we must re-establish the source of our immune system. ;And that lies in the balance of the gut microbiome.
Gut health, including gut microbes and oral flora, should all be considered when treating bad breath. ;If any of the conditions below are present with bad breath, its likely that both your oral and gut microbiomes are out of balance and causing your bad breath.
Steps to healing bad breath;by healing the microbiome:
- Eliminate foods such as sugar, alcohol and white flour
- Find a natural antibacterial agent to control harmful bugs
- Introduce an oral probiotic to re-establish oral flora
- Eat plenty of microbiome friendly fiber through vegetables
- Promote long-term microbiome diversity through fermented foods
Health issues that stem from your microbiome are due to lifestyle factors. A long-term dietary change will be necessary to re-establish your healthy oral microbiome.
The changes can really improve, and long-term, eliminate your bad breath. Bad breath is an example of how the oral-systemic link can help you improve your overall health. A good diet is essential for a healthy mouth and teeth, and ultimately, a healthy body.
Remove Items That Weaken Your Gut Microbiome
Antibiotics, artificial sweeteners like aspartame, sugar and non-GMOs all weaken your gut microbiome. Unfortunately, antibiotics destroy your good and harmful bacteria in the gut, which can lead to many gut issues including IBS, bacteria overgrowth and infections.
Think of your gut microbiome as a beautiful rainforest and antibiotics are like a wildfire that revenges the ecosystem. Artificial sweeteners, such as Splenda and Nutra-sweet, tend to encourage an overgrowth of unwanted bacteria that can lead to sugar/carb cravings, brain fog, increased risk of obesity, eating disorders, diabetes and various other diseases.
Processed foods, non-organic and GMO foods are dangerous due to the high levels of the pesticide glyphosate. Glyphosate can encourage an overgrowth of harmful bacteria & damage gut lining . Chemicals in tap water such as fluoride, chlorine and aluminium can also reduce the microbiomes delicate balance.
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Gut Health And Heart Health
Food doesnt just mend a broken heart. Research shows the more good bacteria living in your gut, the less likely you are to have a cardiac event. Our gut flora converts choline found in animal products, especially eggs, into trimethylamine which is later turned into TMOA in the liver. TMAO is a toxic compound that leads to stroke, heart disease, kidney failure, atherosclerosis and early mortality. People with higher TMAO levels in their bloodstream have more than twice the risk for cardiovascular complications and failures.;
Those who eat a primarily plant based diet do not have spikes in TMAO, even if they were to consume an animal product here and there, while those who eat a more standard American diet have spikes in TMAO when they consume foods with choline. This is due to the different flora found in the guts of vegetarians versus meat eaters. Vegetarians are unable to synthesize the compounds into TMAO in the liver, resulting in an absence of the toxic chemical altogether.;;
Boost Your Good Environmental Bacteria
Plants, animals and soil all contain unique good bacterial microbiomes. Having regular exposure to plants and animals will improve your microbiome. Playing with pets, gardening and not washing off all the dirt of your organic fruits and veg are all beneficial.
Animals, plants, and dirt all harbour their bacterial microbiome. By coming in contact with soil, sea and animals, we acquire unique and diverse bacteria that improve the health of our microbiome. Just getting skin contact with the earth can be beneficial and gardening, even just tending to window boxes if you live in an apartment, will help. Grounding barefoot in the soil or sand will also reset all of your electrical circuits and boost your negative ions combating the positive ions of our WiFi laden worlds.
I love using plants to boost my home microbiome, and my favourite is Peace Lillies, I have them on all of our home desks and on each of our bedside tables to oxygenate us during the day and night.
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How Does This Program Help Immune And Heart Health
A major 2019 study in the Journal of Oral Microbiology discovered that bacterial populations from the mouth make their way to the gut microbiota. This can alter immune responses and potentially lead to systemic diseases.
The oral cavity is a major gateway to the human body. Food enters the mouth and is chewed and mixed with saliva on its way to the stomach and intestinal tract. Air passes through the nose and mouth on the way to the trachea and lungs.
Bacteria gathered in one part of the mouth are very likely to move to nearby surfaces. Many of these congregating bacteria often cause cavities, gum disease, root canal infections, dry socket, and even tonsillitis.
Evidence is accumulating which links oral bacteria to a number of systemic diseases, including cardiovascular disease, preterm birth, diabetes, and Alzheimers.
Strengthen Your Mucosal Barrier
A strong mucosal barrier is essential to keep the gut microbiome healthy. Most of your gut bacteria live in your mucosal barrier, so making sure it is in good condition is critical. The mucosal barrier is the barrier in the stomach made up of thick mucus secreted together with an alkaline fluid. Not only does this barrier house your good bacteria, but it also protects you from toxins, pathogens and excess stomach acids. Vindigni et al. confirms the importance of the mucosal barrier for a healthy microbiome and to support your immune system;
The best way to keep your mucosal barrier healthy is to use fresh aloe vera juice or bone broth;as they help heal leaky gut and keep this barrier intact. The Rejuv L-Glutamine is also vital.
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Reset Your Gut: The Facts You Need To Know
According to Rutgers University, dietary fibres promote good bacteria that benefit blood glucose control and could be key in the management of symptoms of diabetes.
Researchers from Lund University have discovered a link between gut bacteria and obesity.
The University of Iowa Health Care found that an insufficient amount of good bacteria may have a direct link to multiple sclerosis.
A study from the University of California Los Angeles Health Sciences has identified evidence that anti-inflammatory ‘health beneficial’ gut bacteria can slow or even stop the development of some types of cancer.
The University of California Los Angeles Health Sciences also identified a link between gut bacteria and emotions supporting other findings that an imbalance can be associated with anxiety and depression symptoms.
‘A lot of people think their gut is just their stomach or their intestines, but it is actually the hollow tube that includes your gullet, stomach, small intestines and then large intestine.’
Dr Joan Ransley, nutritionist for Love Your Gut has a great way of looking at it: ‘Your gut is like a food processor it processes the food and fluids we consume.’
And if it goes off balance? Can you ever reset your gut?
What can throw your gut off balance?
How Do Antibiotics Damage Your Gut Health
Antibiotics are prescribed to nearly half the UK population every year for common conditions and in hospitals to treat and prevent serious infections. Here are the most common applications for antibiotics:
|urinary tract, bladder and kidney infections||skin and wound infections|
Unfortunately, antibiotics dont stop at bad bacteria and they dont treat viral infections, which are often nearly impossible to distinguish from bacterial ones. Instead, antibiotics kill good bacteria too, and thats bad because good bacteria are often helping your body fight the infection.
Many people also experience mild-to-severe antibiotic side effects, especially if their immune health is already compromised, like hospital patients. More seriously, antibiotics can leave room for extremely harmful bacteria such as E.coli, C.diff and Salmonella infections that may be so severe that hospitalization is required.
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Change And More Information Are Coming
Now the boffins at Project Zoe, who look at links between food & diet using large cross-sections of the populations and PREDICT studies, are getting involved in understanding gut flora and our microbiomes.
Over the next couple of months, Supplement Factory will explore gut health links to diet and health outcomes. We want to share this with you to make informed decisions when choosing bacteria strains for your probiotic products.
We will be following the latest research to bring you the most up-to-date findings linking microbiome and nutrients to better health outcomes, diet, and mental health. Then you can discover with us how we can encapsulate probiotics and package them safely to harness their lifecycle in our state-of-the-art production facility in the UK for your valued consumers.
Foods To Reset Your Digestive System
Cooked string beans are good for your digestive tract
New research shows that the bacteria living in our intestinal tract could have more influence on our health than we realize, says Ellen Michal, a registered dietitian at Duke Raleighs Lifestyle and Disease Management Center.
The science of this microbiome inside our bodies is still evolving, but research has linked changes in intestinal bacteria with autoimmune diseases, mental illnesses, and more. Recent studies have even shown that the bacteria in our bellies may be controlling which foods we crave. Thats rightyour craving for potato chips may not be all in your head after all.
This same research suggests that our diet, as well as other factors , affects whether our intestinal tract is populated by; good or bad bacteria.
And it takes the influence of dietary changes to a whole new levelin addition to providing the nutrients our bodies need, the food we eat is feeding our gut microbiome, which could directly affect our cravings, our resilience against infection, and our risk for a host of other illnesses.
When you make a diet change, even a healthy one, your digestive system needs time to adjust.
The following 14 foods are high in fructans :
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Your Gut Cleanse Needs
- Clean water and herbal teas
- Fermented foods such as kefir, sauerkraut, kimchi, and miso
- GMO-free, free-range chicken
- Seasonal fruits and vegetables
- Healthy fats such as salmon, nuts, seeds, olive oil, and coconut oil
- Dairy-free milk such as almond and coconut milk
- Herbs and spices, especially ginger, garlic, and turmeric
- Psyllium husk for more fiber
- Apple cider vinegar, tamari, and coconut aminos
- Super greens including BIOHM Super Greens
How To Reset Your Gut Health
The efficiency of your gut is bedrock to good health and research has begun to show that this may go way beyond digestion. In this article, Nutritionist Rob Hobson reveals his top tips to reset your gut. Whilst many of these tips may seem simple, the fact is that many people are still not doing what it takes to keep their gut healthy. Try them all for a complete gut heath reset.
The efficiency of your gut is bedrock to good health and research has begun to show that this may go way beyond digestion. Like a sorting office, your gut is responsible for breaking down food, absorbing nutrients for delivery around the body and then managing waste. In a perfect world this should be a flawless operation, but the reality is that many people experience the side effects of poor digestion which include bloating, excess wind and constipation. Diet and lifestyle also have a role to play in many gut conditions including IBS.
The importance of fibre
Foods high in fibre include wholegrains, pulses, beans, lentils, vegetables, nuts, seeds and dried fruit. This nutrient influences the transit of food through the digestive tract and has also been shown to reduce the risk of heart disease, type 2 diabetes and bowel cancer. However, according to findings from the National Diet and Nutrition Survey it appears that most of us do not get enough fibre in our diet as only 10% of adults eat the recommended 30g per day.
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