The Tamesis
Work with a nutritionist or trusted practitioner to eliminate known inflammatory foods (such as gluten, dairy, soy, and eggs as well as foods containing sugar, caffeine, and alcohol). You’ll see how your body reacts as you slowly introduce them back one by one. The goal is to identify which foods may be particularly triggering for you so that you can limit them for better, smoother digestion.
Replace missing digestive factors
It’s not just about what you eat, it’s also about how your comprehensive digestive system breaks down and absorbs nutrients from the food you eat. Our bodies normally produce digestive enzymes naturally in our salivary glands, pancreas, and small intestine to help break down food efficiently for maximum nutrient absorption. If your body struggles to produce enough digestive enzymes, it can cause uncomfortable side effects during meals, such as cramping, bloating, constipation, diarrhea, and more. “Digestive supports like digestive bitters or enzymes are generally supportive and well-tolerated by most people,” says Gerber, noting that people with active gallstones or kidney stones should avoid bitters. Electrolytes containing basic minerals such as sodium, potassium, and magnesium are also helpful as a baseline. “We need minerals to help produce digestive juices like stomach acid and digestive enzymes,” Gerber adds. “Digestive bitters and enzymes naturally help upregulate your own digestive secretions,” says Gerber. “It naturally pushes your stomach acid digestive enzymes and bile to help you digest food better.”
How you eat your food is also important. “Start by chewing well,” says Gerber, who recommends chewing each mouthful 10 to 12 times, preferably until it liquefies before swallowing. “Slow down, take deep breaths, and sit down to eat all your meals.”
Reinoculate with beneficial bacteria
You may have heard of “good” bacteria versus “bad” bacteria. When bad bacteria overgrow, invade, and crowd out good bacteria, it can cause illness, inflammation, and digestive problems. Certain medications, such as antibiotics, stress, and a diet rich in ultra-processed foods, refined sugar, etc., have been linked to harmful gut microbes. “There are as many bacteria in our bodies as there are cells, and 100 times as much bacterial DNA that regulates everything related to our health,” Hyman says. When you’re in gut repair mode, restoring good bacteria is crucial. “Your good gut bacteria love diversity, which allows them to thrive and survive,” Gerber says.
Probiotic-rich foods such as sauerkraut, kimchi, kimchi, unsweetened yogurt or kefir, miso, etc., introduce live beneficial bacteria directly into the gut. Prebiotic fiber, the soluble fiber found in Jerusalem artichokes, garlic, onions, leeks, dandelion leaves, jicama, chicory root, asparagus, and more, is also essential. They act as fuel for probiotics, providing energy to help nourish and grow beneficial bacteria. “Eat plenty of polyphenol-rich vegetables every day,” says Hyman. Polyphenols act as prebiotics and can also help inhibit harmful bacteria. Some good examples are spinach, broccoli, carrots, artichokes, red onions, and asparagus. If your diet is deficient in these essential nutrients, a high-quality comprehensive probiotic supplement can help restore microbiome balance, and multivitamins and prebiotic fiber can also support gut health and gut barrier function. However, while probiotics are an excellent tool for many people to support gut health, there are some nuances that should be considered based on your symptoms, medical history, and tolerance. “Not all probiotics are the same,” Fazio says. “Different strains and profiles can deliver different target results, so it’s best to work with a trusted practitioner to find the specific strain that’s right for you.
Repair intestinal wall
Your gut flora thrives when it’s continuously nourished by a variety of plant fibers from vegetables, fruits, legumes, whole grains, nuts and seeds. However, there is only a thin layer of cells between your gut and your body, which determines what your body should absorb. Think of it like a coffee filter: The filter prevents ground coffee from getting into the coffee, leaving only a clear, rich liquid. But if there is a hole in the filter, coffee grounds may seep into the coffee. The same goes for your gut – what happens if you have increased gut permeability (aka leaky gut)? Can Fungus, bad bacteria, or undigested food can seep into your body.
