Cooking with Chris

Cooking with Chris




1. 3 day fast If you want your gut to heal, you need to start by giving it a break. If you’re constantly eating, your gut will never have a chance to heal itself. A 3 day fast can help de-weed your gut flora, and get rid of bad bacteria.

2. Bone broth on an empty stomach Bone broth is rich in gelatin, which has been shown to maintain the layer of mucus that keeps gut microbes away from the intestinal barrier.

The collagen and glutamine in bone broth can also help heal the lining of the gut, decreasing intestinal permeability and reducing symptoms of leaky gut. I recommend sipping on it every morning on an empty stomach.

3. Nourish with good bacteria (kefir, sauerkraut, kimchi, etc) You have trillions of bacteria living inside you, most of which reside in the gut. To have a healthy gut, you need the right gut bacteria. Fermented foods with probiotics help colonize your gut with good bacteria.

4. Prebiotics Prebiotics are essentially a form of fiber that feeds the good bacteria in your gut. This allows your gut bacteria to make nutrients for your colon cells. There are many, but some examples are asparagus, bananas, chicory root, refrigerated potatoes & rice, etc.

It is important to note, if you have major GI distress, high amounts of fiber can only make symptoms worse. Sometimes it is better to avoid a lot fiber, then slowly add it back in as your gut heals.

5. Avoid gluten, corn, soy, seed oils, legumes & conventional dairy All of these foods can irritate the gut and increase intestinal permeability. Most of this has to do with the way they are mass produced in today’s day & age, but unfortunately that is the world we live in.

If you are dealing with gut issues, it’d be wise to have zero tolerance for these foods at least for a temporary period of time. To read more about what causes gut inflammation, read this:

6. Sunlight on belly Through the gut-skin-axis, your gut and skin are constantly communicating. The UV light from the sun has been shown to increase gut bacterial diversity. Sunlight is also vital for mitochondrial function which is imperative for proper gut health.

7. Proper sleep hygiene Sleep deprivation can lead to negative changes in the gut microbiome. Studies show that total microbiome diversity was positively correlated with increased sleep efficiency and total sleep time.

Without quality, restorative sleep, it will be very hard to for your body to heal itself, specifically the gut.

8. Sodium butyrate Butyrate is a substance produced by gut bacteria that helps keep the intestinal walls intact. Sodium butyrate is a supplement that can improve intestinal development and induce an anti-inflammatory effect in intestinal inflammation.

9. Glutamine Glutamine is the most abundant amino acid in your blood. It can help repair the gut lining and maintain the integrity of the gut mucosa and intestinal barrier. High dose supplementation has been shown to improve intestinal health.

10. Avoid high quantities of oxalates If you are dealing with gut issues, consuming high amounts of oxalates can be very disruptive. If the gut is unhealthy, excess oxalates can be absorbed into the body instead of being filtered out.

Foods that are high in oxalates are raw leafy greens, legumes and more. These foods are fine for people with a healthy gut, but it can be wise to avoid them temporarily while resolving gut issues.

Obviously this is very nuanced and there is no one size fits all solution, but these steps are a great way to to start the process of healing your gut. And always consult with your healthcare provider before implementing any of these steps!

PS, If you want a completely customized plan to nourish your gut and finally restore optimal gut health, my meal plans are for you!

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