Cooking with Chris

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10 STEPS TO FIX YOUR GUT

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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.
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 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:

https://twitter.com/coookwithchris/status/149624173205229568
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6. Sunlight on belly
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 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.
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 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!
If you like this, you’ll love my newsletter!

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