Gut health is incredibly important to our overall health and wellbeing, so lets take a closer look at what it is and how we ensure a healthy digestive system.
There are many ways we can all improve our digestive health and once you know what to look out for you’ll be able to make it a simple and considered part of your life.
Guide to Gut Health
1. Avoid C.R.A.P – coffee, reﬁned sugar, alcohol, processed foods.
2. Eliminate allergenic foods. (Ask me about the 7 Week Elimination Diet)
3. Ensure adequate water intake. No – beer and soda does not count! Drink 1/2 your body in weight (lbs.) in ounces per day. If you weight 150lbs you should be drinking at least 75 oz of water daily. More if you exercise.
4. Ensure adequate fiber intake – 35 grams/day is ideal (lots of veggies) or get a fiber supplement
5. Ensure adequate lubrication– 1-2 tbsp. EFAs or essential fatty acids per day. Fish oils will do the job.
6. Remove yeast and bad bacteria with 1-2 tsp or capsules/day caprylic acid for 1-2 weeks, then add 3-4 drops/day of oregano oil, garlic
7. Replenish good bacteria 30 billion/day for 2-4 weeks 8-12 billion/day maintenance, thereafter. I like Swanson Health Green Vibrance.
8. Repair gut lining – glutamine (5g/day), Aloe Vera, EFAs, raw cabbage juice, enzymes.
Steps to Good Digestion
1. Eat while relaxed. Never eat while rushed, stressed or distracted. This can cause even good foods to have negative reaction in the body.
2. Begin meals with a glass of lukewarm lemon water. Avoid ice-cold beverages, as they will shut down your stomach’s gastric glands.
3. Chew your food thoroughly, until it feels mushy in your mouth.
4. Ensure you eat your foods in the right order. (Food Combining)
5. If eating a meal that does is not properly “combined”, then follow the “Food Sequencing” principles.
6. Other than a few sips, refrain from drinking liquids with your food.
7. If the meal is cooked (not raw), it is helpful to take a digestive enzyme before, during, and after your meal.
8. If your meal contains animal protein, it will greatly help to take an HCL (hydrochloric acid) tablet to generate more gastric juice and protein enzymes.
1. Eat raw fruit alone
2. Avoid mixing starchy carbs with animal protein
3. Water-rich vegetables go with everything
4. Healthy fats go with everything
5. Avoid combining high sugar foods with other foods. Note: Food combining principles can be more slack if your meal consists of a juice or smoothie, since the ingredients are blended.
If you are presented with a situation where you cannot properly “combine” foods, you can better your body’s ability to digest by sequencing how you eat your meal.
Here is how food sequencing works.
1. Eat simple foods and enzyme rich foods ﬁrst. These are generally raw foods such as salad or raw veggies. Their enzymes will assist in the digestion of the foods you eat next.
2. Eat complex carbs and fiber rich foods next. These include your starchy root vegetables (sweet potato, yams, etc). It’s best to eat these starchy foods before heavier protein because they are digested more rapidly and thus can pass through the digestive tract unimpeded. Also you can reduce the starch resistance by allowing potatoes, yams etc. to cool before consuming.
3. Eat proteins and fats last. These take the longest to digest and thus should be eaten after the aforementioned foods. This is more applicable to those who eat animal proteins. If you are a vegan then your protein will be coming from easy to assimilate plant sources such as legumes and plant-based proteins don’t carry saturated fats or cholesterol (only healthy fats) which further assists their digestion.
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Reference: Yuri Elkaim- Total Wellness Cleanse