I Healed My “Leaky Gut” and My Skin, Mood, and Energy Transformed.
My Gut Was the Root of All My Problems
I was dealing with a host of seemingly unrelated issues in my late twenties: eczema, brain fog, and low energy. A functional medicine doctor suggested the root cause might be “leaky gut”—a condition where the lining of your intestines becomes permeable, allowing food particles to leak into your bloodstream and cause inflammation. I followed a protocol to heal my gut lining, focusing on eliminating inflammatory foods and adding gut-healing nutrients. After three months, my skin cleared up, my brain fog lifted, and my energy returned. I learned that so many health issues start in the gut.
The 3 “Keystone” Gut Bacteria You Need for Longevity
The Superstars of Your Inner Ecosystem
I learned from a gut health expert that while having a diverse microbiome is important, there are a few “keystone” species that are particularly crucial for healthy aging. The big three are: 1) Akkermansia muciniphila, which helps to maintain a healthy gut lining. 2) Faecalibacterium prausnitzii, which produces a powerful anti-inflammatory compound called butyrate. And 3) Bifidobacteria, which are crucial for immune function. You can encourage the growth of these superstars by eating a diet rich in fiber and polyphenols from colorful plants.
I Took a Gut Microbiome Test (Viome, Zoe). Here’s What I Learned.
A Personalized “State of the Union” for My Insides
Curious about my gut health, I did one of the popular at-home microbiome tests, which cost about $200. I sent in a stool sample, and a few weeks later, I got a detailed report on the specific bacteria living in my gut. The results were fascinating. The report showed that I had low levels of certain beneficial, anti-inflammatory bacteria and an overgrowth of others linked to bloating. It also gave me a personalized list of “superfoods” and “foods to avoid” based on my unique microbiome. It was a powerful, data-driven tool for optimizing my diet.
The “Diversity” Diet: How I Ate 30+ Different Plants a Week
Feeding My Gut Bugs a Rainbow
A leading microbiome researcher said the single most important thing you can do for your gut health is to eat a wide diversity of plants. His recommendation was to aim for 30+ different types of plants per week. This seemed daunting at first. But I started tracking. I learned that “plants” includes fruits, vegetables, grains, nuts, seeds, and spices. A handful of mixed nuts counted as five types. A sprinkle of herbs counted as three. This “diversity” diet has been a fun game that ensures I am feeding my gut microbes the wide variety of fibers they need to thrive.
The Truth About Probiotics: Are You Wasting Your Money?
You Can’t Supplement Your Way Out of a Bad Diet
I used to take a daily probiotic pill, thinking it was a magic bullet for my gut health. A gastroenterologist told me I was likely wasting my money. He explained that for a generally healthy person, most of the bacteria in a probiotic pill are just “tourists” passing through; they don’t take up permanent residence. A much more effective strategy, he said, is to focus on “prebiotics”—the fiber from plants that feeds the good bacteria you already have. You have to feed your native population, not just drop in temporary visitors.
How I Used a “Low FODMAP” Diet to Banish My Bloating
The Healthy Foods That Were Secretly Hurting Me
I was suffering from terrible, painful bloating, even though I was eating a very “healthy” diet full of fruits and vegetables. A dietitian suggested I try a temporary “Low FODMAP” diet. FODMAPs are a type of fermentable carbohydrate found in many healthy foods, like apples, onions, and garlic, that can cause bloating in sensitive people. I followed a strict elimination diet for three weeks, and my bloating completely disappeared. Then, I slowly reintroduced foods one by one to identify my specific triggers. It was a powerful tool for figuring out which “healthy” foods were my personal kryptonite.
The Surprising Link Between Your Gut and Your Autoimmune Disease
My Immune System Was Attacking Me Because My Gut Was a Mess
I was diagnosed with an autoimmune thyroid condition (Hashimoto’s) in my thirties. My functional medicine doctor explained the connection to my gut. He described the concept of “molecular mimicry.” When you have a leaky gut, food particles can enter your bloodstream. Your immune system sees these as foreign invaders and attacks them. The problem is, some of these food proteins (like gluten) look very similar to your own body tissues (like your thyroid). Your confused immune system can then start attacking your own body by mistake. Healing my gut was the first step in calming my autoimmune response.
I Made My Own Kombucha, Kefir, and Sauerkraut for a Year.
My Kitchen Became a Fermentation Lab
Instead of buying expensive probiotic drinks and foods, I decided to learn how to make my own. I got a kombucha “SCOBY” from a friend. I bought some kefir grains online. I learned to make my own sauerkraut with just cabbage and salt. My kitchen became a little fermentation lab. It’s a fun, incredibly cheap way to have a constant supply of diverse, probiotic-rich foods. And the process of watching these tiny microbes transform simple ingredients into something tangy, fizzy, and full of life feels like a little bit of magic.
Prebiotics vs. Probiotics vs. Postbiotics: A Simple Explanation
The Food, The Bugs, and The Good Stuff They Make
A nutritionist broke down the “biotics” for me simply. Probiotics are the actual, live, beneficial bacteria themselves, found in fermented foods like yogurt. Prebiotics are the food for those good bacteria. It’s the specific types of fiber found in things like onions, garlic, and asparagus. And postbiotics are the beneficial compounds that the good bacteria produce when they eat the prebiotics. A great example is butyrate, a short-chain fatty acid that is amazing for your gut lining. A healthy gut strategy involves all three.
The “Gut-Brain Axis”: How Your Second Brain Controls Your Mood
My Anxiety Was Starting in My Stomach
I was struggling with anxiety and my therapist suggested I look at my gut health. It seemed like a strange connection. But she explained the “gut-brain axis.” My gut is lined with millions of neurons and is often called my “second brain.” It’s connected to my main brain via the vagus nerve. The bacteria in my gut produce neurotransmitters like serotonin. If my gut is inflamed, it sends inflammatory signals directly to my brain, which can manifest as anxiety or depression. Calming my gut has been one of the most effective ways to calm my mind.
I Did a “SIBO” Protocol with a Functional Medicine Doctor.
The Problem Was Bacteria in the Wrong Place
I had chronic bloating, gas, and indigestion. A functional medicine doctor diagnosed me with SIBO—Small Intestinal Bacterial Overgrowth. It’s a condition where the bacteria that are supposed to live in your large intestine have migrated up into your small intestine, where they ferment food too early. The treatment was a multi-step protocol. It involved a course of specific herbal antimicrobials to reduce the overgrowth, followed by a prokinetic supplement to improve my gut motility and prevent a relapse. It finally solved the root cause of my digestive misery.
The Worst “Healthy” Foods That Were Wrecking My Gut
The “Health Halos” That Were Hiding a Dark Side
I was eating a lot of “healthy” foods that were secretly wrecking my gut. I was having a daily smoothie packed with raw kale. I learned that for some people, large amounts of raw cruciferous vegetables can be very hard to digest and can cause gas and bloating. I was also eating a lot of “gluten-free” packaged snacks, which were full of refined starches and gums that were feeding the bad bugs in my gut. I learned that just because a food has a “health halo” doesn’t mean it’s right for my specific digestive system.
How to Rebuild Your Gut After a Course of Antibiotics
A Rescue Mission for My Microbiome
I had to take a course of broad-spectrum antibiotics for an infection. I knew the antibiotics were like a “bomb” that would wipe out not just the bad bacteria, but all the good bacteria in my gut, too. I had a “gut rebuilding” plan for after I finished the course. For the next month, I ate a huge variety of fermented foods (like kimchi and kefir) to re-inoculate my gut with good bugs. And I ate a ton of prebiotic-rich foods (like asparagus and artichokes) to provide the food for my new microbial allies.
The “4 R” Program for Gut Healing: Remove, Replace, Reinoculate, Repair
A Simple Framework for a Complex Problem
A functional medicine practitioner gave me a simple, four-step framework for healing my gut. It’s called the “4 R” program. 1) Remove: Get rid of the things that are causing inflammation, like trigger foods, infections, or stress. 2) Replace: Add back the things needed for good digestion, like digestive enzymes or stomach acid. 3) Reinoculate: Reintroduce beneficial bacteria with probiotic-rich foods. 4) Repair: Provide the nutrients needed to heal the gut lining, like L-glutamine and bone broth. It’s a logical, step-by-step approach to a complex problem.
I Drank Bone Broth Every Day for a Month. Here’s What It Did for My Gut Lining.
The “Soothing Soup” for My Insides
I was dealing with symptoms of a “leaky gut.” I decided to try drinking a cup of high-quality bone broth every day for a month. Bone broth is rich in collagen, gelatin, and amino acids like glycine and proline, which are the literal building blocks for the cells that line your digestive tract. It’s like a soothing, healing soup for your gut lining. After a month of this daily ritual, my digestion was noticeably calmer, and my food sensitivities had improved.
The Surprising Connection Between Your Gut and Your Hormones
My Estrogen Was Being Recycled by My Gut Bugs
I learned a fascinating fact about my hormones from a women’s health expert. There is a specific subset of bacteria in your gut, called the “estrobolome,” whose job is to help process and regulate estrogen. If your gut health is poor and this estrobolome is out of balance, it can lead to either too much or too little estrogen circulating in your body, which can cause symptoms like PMS, heavy periods, or menopausal issues. A healthy gut is absolutely essential for healthy hormonal balance.
How to Do an “Elimination Diet” Properly to Find Your Trigger Foods
I Became a Detective of My Own Diet
I suspected that certain foods were causing my skin and digestive issues, but I didn’t know which ones. I did a proper elimination diet under the guidance of a dietitian. For 30 days, I removed all the most common trigger foods: gluten, dairy, soy, corn, and eggs. My symptoms completely cleared up. Then, the important part: I reintroduced each food, one by one, for three days at a time, and carefully monitored my symptoms. This allowed me to definitively identify that dairy was my primary trigger.
The Best Fermented Foods for Your Gut (And How to Introduce Them)
A Probiotic Party for Your Microbiome
To improve my gut health, I started incorporating a variety of fermented foods into my diet. My favorites are: 1) Kefir, a fermented milk drink that has a much wider variety of probiotic strains than yogurt. 2) Sauerkraut and Kimchi, which are fermented cabbage dishes packed with beneficial bacteria. And 3) Miso, a fermented soybean paste that I use to make a quick and comforting soup. The key is to start slow—just a tablespoon a day—to allow your gut to adjust to the new influx of microbes.
The Role of “Short-Chain Fatty Acids” (Like Butyrate) in Your Health
The “Super-Fuel” That Your Gut Bugs Make for You
When the good bacteria in your colon ferment the fiber from the plants you eat, they produce amazing compounds called “short-chain fatty acids” (SCFAs). The most important of these is butyrate. Butyrate is the primary fuel source for the cells that line your colon, helping to keep your gut barrier strong and healthy. It also has powerful anti-inflammatory effects throughout your body. So, when you eat a high-fiber diet, you are not just feeding yourself; you are feeding your gut bugs so they can produce this “super-fuel” for you.
I Stopped Using Artificial Sweeteners. My Gut Has Never Been Happier.
My “Diet” Soda Was Wrecking My “Good” Bacteria
I thought I was being healthy by drinking diet soda and using artificial sweeteners. But I was still having digestive issues. I read a study that showed that some artificial sweeteners, like sucralose and saccharin, can negatively alter the balance of our gut microbiome, killing off the beneficial bacteria and allowing the less desirable ones to thrive. I quit them for a month as an experiment. My chronic bloating disappeared. It was a clear sign that my “diet” habit was having a very real, negative impact on my gut health.
The “Gut-Skin Axis”: Why Your Eczema and Acne Start in Your Gut
Your Skin Is a Mirror of Your Inner Health
I struggled with eczema for years. I tried every topical cream imaginable. Nothing worked long-term. A dermatologist who practices functional medicine told me, “Your skin is just a reflection of what’s happening in your gut.” She explained the “gut-skin axis.” If my gut was inflamed and “leaky,” it was creating a body-wide inflammatory response that was showing up on my skin. I went on a gut-healing protocol, and for the first time in my life, my eczema cleared up from the inside out.
How to “Chew Your Food” Like Your Life Depends On It (Because It Does)
Digestion Begins in the Mouth, Not the Stomach
I used to inhale my food without barely chewing it. I suffered from constant indigestion. A nutritionist told me the most important digestive advice she could give me was simple: chew your food. Digestion doesn’t start in your stomach; it starts in your mouth. Chewing not only physically breaks down your food, but it also signals to your stomach to start producing the acid and enzymes needed for proper digestion. I started trying to chew each bite 20-30 times. My indigestion has completely disappeared.
I Tried a “Soil-Based” Probiotic. It Was Different.
The Spore-Form Probiotics That Survive the Journey
I learned that many of the common probiotics on the market, which are based on lactobacillus and bifidobacterium strains, are quite fragile and often don’t survive the harsh, acidic environment of the stomach. I tried a “soil-based” or “spore-form” probiotic. These are bacteria that are found in the soil. They have a tough, natural, shell-like coating that allows them to survive the journey through the stomach and reach the intestines intact. For me, these spore-based probiotics have been much more effective at improving my digestive symptoms.
The Best Teas for Soothing an Upset Stomach (Ginger, Peppermint, Fennel)
My Natural “Medicine Cabinet” for My Tummy
I keep a few key herbal teas in my pantry that are my go-tos for any digestive upset. If I’m feeling nauseous, fresh ginger tea is my savior. It’s a powerful natural anti-emetic. If I’m feeling gassy and bloated, I’ll brew a cup of peppermint or fennel tea. Both of these herbs have properties that help to relax the muscles of the digestive tract, allowing trapped gas to be released. They are a simple, gentle, and effective “first-aid” kit for my tummy.
How to Talk to Your Doctor About Your Poop (The Bristol Stool Chart)
Your Daily Report Card From Your Gut
I used to be so embarrassed to talk to my doctor about my bowel movements. A gastroenterologist told me that my poop is one of the most important daily health indicators I have. She introduced me to the “Bristol Stool Chart,” which is a medical chart that classifies human feces into seven categories. It gave me a simple, non-embarrassing, clinical language to use to describe my digestion. Being able to say, “I’m consistently a Type 1 on the Bristol chart” is a much more effective way to communicate with your doctor than just saying, “I’m constipated.”
The Surprising Effects of Stress and Cortisol on Your Gut Bacteria
My Stress Was Giving My Gut Bugs a Hard Time
When I’m stressed, my digestion goes haywire. I learned why. When your body is in a “fight or flight” state, it releases the stress hormone cortisol. This shunts blood flow away from your digestive system (as it’s not a priority for immediate survival). This can slow down your digestion. And new research shows that the stress hormones themselves can directly alter the composition of your gut microbiome, favoring the growth of more inflammatory types of bacteria. Managing my stress is one of the most important things I can do for my gut.
I Took a “Digestive Enzyme” Supplement with My Meals.
A Little Extra Help for My Digestion
As I’ve gotten older, I’ve noticed I have a harder time digesting heavy meals, especially those with a lot of fat or protein. I started taking a broad-spectrum digestive enzyme supplement right before I eat a large meal. These enzymes—like lipase (for fat), protease (for protein), and amylase (for carbs)—give my own digestive system a little extra help in breaking down my food. It has made a huge difference in my post-meal bloating and discomfort. It’s a great tool to have for those occasional, indulgent meals.
The Link Between a Dysbiotic Gut and “Inflamm-aging”
The Root of My Body’s Fire Was in My Belly
“Inflamm-aging” is the chronic, low-grade inflammation that is a root cause of many age-related diseases. I learned that one of the primary drivers of this inflammation is a “dysbiotic” gut—an imbalance in your gut microbiome with too many “bad” bugs and not enough “good” ones. These bad bacteria can produce inflammatory compounds that can leak into your bloodstream and create a body-wide inflammatory fire. Healing my gut by cultivating a healthy, balanced microbiome is one of the most powerful strategies to extinguish this fire.
How to Choose a High-Quality Probiotic Supplement That Actually Works
Not All Probiotics Are Created Equal
The probiotic supplement market is a wild west. A pharmacist gave me a few tips for choosing a good one. First, look for a brand that specifies the exact strains of bacteria, not just the genus. “Lactobacillus rhamnosus GG” is good; just “Lactobacillus” is too vague. Second, check the CFU (colony-forming units) count—you generally want one that is in the billions. And third, look for a brand that does third-party testing to ensure that the bacteria are actually alive and that the product contains what it says it does.
The “Circadian Rhythm” of Your Gut Bacteria
My Gut Bugs Have a Bedtime, Too
I knew that I had a circadian rhythm, but I was fascinated to learn that my gut bacteria do, too. They have their own 24-hour cycle of activity. They are more active during the day, when you are eating, and they rest and repair at night, just like you do. This is why eating late at night can be so disruptive to your digestion. It’s like waking up your gut bugs in the middle of their “night” and forcing them to go to work. Eating in sync with your own circadian rhythm is also a way of respecting the rhythm of your microbiome.
I Tried L-Glutamine for My Leaky Gut Symptoms.
The “Super-Fuel” for My Intestinal Cells
My functional medicine doctor recommended I take L-glutamine to help heal my “leaky gut.” L-glutamine is an amino acid that is the primary fuel source for the cells that line your small intestine. The theory is that by providing these cells with an abundant supply of their favorite food, you can help them to regenerate faster and to tighten up the “leaky” junctions between them. I took a powdered L-glutamine supplement mixed in water every morning on an empty stomach, and I do believe it was a key part of my gut-healing protocol.
The Best Fiber Sources That Won’t Cause Gas and Bloating
The “Slow and Low” Approach to Fiber
I knew I needed to eat more fiber for my gut health, but every time I tried, I would get terrible gas and bloating. A dietitian taught me the “slow and low” approach. First, you need to increase your fiber intake very slowly, to give your gut bacteria time to adjust. Second, she recommended starting with “low-fermentable” fibers, which are less likely to cause gas. Good sources include carrots, leafy greens, and berries. The more “gassy” fibers, like beans and broccoli, can be introduced later, once your gut has adapted.
How to Make a “Gut-Healing” Smoothie
A Delicious Way to Soothe My Insides
I created a simple, “gut-healing” smoothie that I have a few times a week. It’s packed with ingredients that are known to support gut health. The base is a cup of kefir for a dose of probiotics. I add a scoop of collagen or gelatin for the gut-lining-healing amino acids. I throw in a handful of spinach and some berries for their prebiotic fiber and antioxidants. And I add a tablespoon of ground flaxseed for its healthy fats and additional fiber. It’s a delicious and easy way to get a concentrated dose of gut-loving nutrients.
The Problem with “Gluten-Free” Junk Food
“Gluten-Free” Does Not Automatically Mean “Healthy”
When I discovered I had a gluten sensitivity, I was thrilled to find a whole grocery store aisle of “gluten-free” cookies, crackers, and breads. I thought I had found a healthy way to eat my favorite junk foods. I was wrong. I learned that many of these products are made with highly refined rice flour and potato starch, and are packed with sugar. They may be gluten-free, but they are still highly processed junk food that can spike your blood sugar and be tough on your gut.
I Investigated the “Candida Overgrowth” Theory.
A Controversial Diagnosis
I went to a naturopath who told me my fatigue was caused by a systemic “candida overgrowth.” The diagnosis is very popular in the alternative health world, but I was skeptical. I spoke to a gastroenterologist who told me that while oral or vaginal yeast infections are common, the idea of a systemic candida overgrowth in a person with a healthy immune system is a very controversial and largely unproven theory. He said my symptoms were more likely caused by a general gut dysbiosis and a poor diet, not by one specific yeast.
The Role of Polyphenols (From Coffee, Tea, Berries) in a Healthy Gut
The “Antioxidants” That Your Gut Bugs Love to Eat
Polyphenols are the powerful antioxidant compounds that give plants their vibrant colors—the deep blue of blueberries, the rich green of green tea, the dark brown of coffee. We know they are good for us, but recent research has shown they are also amazing for our gut bacteria. They act as a “prebiotic,” selectively feeding our most beneficial gut bugs and helping them to thrive. So, my daily cup of coffee and handful of berries are not just giving me antioxidants; they are feeding my inner garden.
How to Create a “Gut-Friendly” Kitchen and Pantry
I Stocked My Kitchen for Success
To support my gut health, I did a “gut-friendly” makeover of my kitchen. I threw out the inflammatory seed oils (like canola and soybean oil) and replaced them with olive oil and coconut oil. I purged the sugary, processed snacks. I stocked my pantry with “gut-friendly” staples: canned beans, lentils, whole grains like quinoa and oats, and a variety of nuts and seeds. And my fridge is now always full of fiber-rich vegetables and fermented foods like kimchi. By creating a healthy environment, I’ve made healthy eating the easy choice.
The Best Cooking Methods for Easy Digestion
How You Cook Is as Important as What You Cook
I was having trouble digesting some raw vegetables, like kale and broccoli. I learned that certain cooking methods can make these foods much easier on your digestive system. Steaming or lightly sautéing vegetables helps to break down some of the tough fibers, making them easier to digest while still preserving most of the nutrients. And for things like beans and grains, soaking them overnight before you cook them can help to reduce the compounds that can cause gas and bloating.
The Surprising Gut Health Benefits of Intermittent Fasting
A Rest Period for My Digestive System
Intermittent fasting has become popular for weight loss, but I was interested in its benefits for my gut. By giving my digestive system a 14- to 16-hour break from eating every day, I am allowing it to rest and repair. During the fasted state, my body also ramps up the process of “autophagy,” where my cells clean out damaged parts. And fasting has been shown to improve the diversity and resilience of the gut microbiome. It’s a powerful tool for giving your entire digestive system a much-needed daily rest.
I Tracked My “Food and Mood” Journal for 30 Days. The Patterns Were Clear.
My Diet Was Directly Controlling My Anxiety
To understand the connection between my diet and my mental health, I kept a “food and mood” journal for 30 days. Every day, I wrote down what I ate and rated my mood and anxiety levels on a scale of 1 to 10. The patterns that emerged were undeniable. On the days I ate a lot of sugar and processed foods, my anxiety was consistently a 7 or an 8. On the days I ate a whole-foods, low-sugar diet, my anxiety was a 2 or a 3. The data was a powerful motivator to clean up my diet.
How Travel Affects Your Gut Microbiome (And How to Protect It)
My Gut Bugs Don’t Like Jet Lag
I used to get terrible digestive issues every time I traveled. I learned that travel—the stress, the time zone changes, the new food and water—can be very disruptive to your gut microbiome. My gut bugs don’t like jet lag. To protect them, I now have a travel protocol. I take a specific type of probiotic (saccharomyces boulardii), which has been shown to help prevent traveler’s diarrhea. And I try to stick to simple, whole foods for the first few days to allow my gut to gently acclimate to the new environment.
The Best Probiotic Strains for Specific Issues (Mood, Skin, Digestion)
Not All Probiotics Are the Same
The world of probiotics is confusing. I learned from a pharmacist that different strains of bacteria have different jobs. It’s not a one-size-fits-all situation. For example, strains like Lactobacillus helveticus and Bifidobacterium longum have been studied for their positive effects on mood and anxiety. Lactobacillus plantarum has been shown to be beneficial for skin health. And strains like Bifidobacterium infantis are great for overall digestive health and bloating. If you have a specific health goal, it’s worth looking for a probiotic that contains the strains that have been studied for that issue.
I Did a 3-Day “Gut Reset” Protocol.
A Short, Sharp Intervention to Calm the Fire
My digestion was a complete mess after a stressful week and a poor diet. I needed a quick “reset.” I did a simple, 3-day protocol. For three days, I ate only simple, easy-to-digest, gut-soothing foods: bone broth, steamed vegetables, and simple proteins like chicken and fish. I cut out all sugar, gluten, dairy, and caffeine. It was a short, sharp, anti-inflammatory intervention. At the end of the three days, the “fire” in my gut was calmed down, and I was able to slowly reintroduce other foods.
The Future of Gut Health: Personalized Probiotics and Phage Therapy
The Next Frontier Is Hyper-Personalized
The future of gut health is incredibly exciting. We are moving beyond generic, one-size-fits-all probiotics. Soon, we will have truly personalized probiotics, where a company can analyze your unique microbiome and create a custom blend of bacterial strains just for you. Another exciting frontier is “phage therapy.” Phages are viruses that specifically target and kill bad bacteria. In the future, we may be able to use phages to precisely edit our microbiome, removing the harmful bugs while leaving the beneficial ones untouched.
How Your Oral Microbiome Seeds Your Gut Microbiome
The River of Bacteria From Your Mouth to Your Stomach
Your gut doesn’t exist in isolation. The health of your oral microbiome—the community of bacteria in your mouth—directly “seeds” your gut microbiome. Every day, you swallow billions of bacteria from your mouth. If your oral microbiome is out of balance and full of inflammatory bacteria (which can cause gum disease), you are constantly sending those problematic bugs down into your gut, where they can cause issues. A healthy gut truly starts with a healthy mouth. Good oral hygiene is the first step in good gut hygiene.
The Surprising Way Exercise Shapes Your Gut Bacteria
My Gut Bugs Like a Good Workout, Too
I knew exercise was good for my heart and muscles, but I was surprised to learn it’s also great for my gut microbiome. Studies have shown that regular, moderate exercise can increase the diversity of your gut bacteria and can boost the population of beneficial, butyrate-producing species. It’s a two-way street: a healthy gut can improve your athletic performance, and regular exercise can improve your gut health. It’s another powerful reason to keep my body moving.
The Best “Gentle” Fiber Supplement on the Market
A Kinder, Gentler Fiber for My Sensitive Gut
I needed to increase my fiber intake, but most fiber supplements, like psyllium husk, gave me terrible gas and bloating. My doctor recommended a “gentle,” low-fermentable fiber supplement called “Sunfiber.” It’s a partially hydrolyzed guar gum. It dissolves completely in water, has no taste or grit, and is much less likely to cause the gas and bloating associated with other fiber supplements. It has been an easy and comfortable way for me to increase my daily fiber intake and support my gut health.
Why “Food Intolerance” Is Different From a Food Allergy
An “Intolerance” Is a Digestive Issue, an “Allergy” Is an Immune Response
I used to use the terms “food allergy” and “food intolerance” interchangeably. A doctor explained the crucial difference. A food allergy is an immune system response. Your body mistakenly identifies a food protein as a threat and launches an attack, which can be life-threatening. A food intolerance, on the other hand, is a digestive issue. It means your body has a hard time breaking down a certain food, which can lead to symptoms like bloating, gas, or diarrhea. It’s uncomfortable, but it’s not an immune reaction.
I Learned to “Listen” to My Gut. It’s My Best Health Advisor.
My “Gut Feeling” Is Often a Biological Reality
For years, I would ignore the subtle signals from my gut. I would eat things that I knew made me feel bloated or tired because I wanted them in the moment. I’ve learned to start “listening” to my gut. It’s my best and most honest health advisor. That “gut feeling” I have about a certain food is often a real, biological response. By learning to tune in and respect the signals my digestive system is sending me, I have been able to create a diet and a lifestyle that truly supports my health.
My “Happy Gut” Checklist: The 7 Things I Do Every Day
My Daily Non-Negotiables for My Inner Garden
I have a simple, seven-item daily checklist to keep my gut happy and healthy. 1) Drink enough water. 2) Eat at least one fermented food. 3) Eat a wide variety of colorful plants. 4) Move my body for at least 30 minutes. 5) Manage my stress with a few minutes of meditation. 6) Chew my food thoroughly. And 7) have a good bowel movement (thanks, Bristol Stool Chart!). Ticking these seven simple boxes every day is my foundational strategy for long-term gut health.