GUT Health

1 THE BEST NATURAL REMEDIES FOR GUT HEALTH
Contents
DISCLAIMER.......................................................................................................... 3
OUR STANCE ON ANIMAL STUDIES.......................................................4
INTRODUCTION..................................................................................................5
CHAPTER 1: UNDERSTANDING GUT HEALTH.................................6
CHAPTER 2: THE ROLE OF DIET IN GUT HEALTH........................ 9
CHAPTER 3: PROBIOTICS ............................................................................ 17
CHAPTER 4: PREBIOTICS AND RESISTANT STARCH ................ 25
CHAPTER 5: FERMENTED FOODS..................................31
CHAPTER 6: POLYPHENOLS.............................................. 36
CHAPTER 7: L-GLUTAMINE ................................................41
CHAPTER 8: BITTERS ............................................................ 46
CHAPTER 9: DIGESTIVE ENZYMES.............................. 53
CHAPTER 10: VAGUS NERVE STIMULATION............61
CONCLUSION: EMBRACING THE JOURNEY
TO BETTER GUT HEALTH....................................................72
RECIPES...........................................................................................74
Miso-Glazed Eggplant with Fermented Cashew Cheese................74
Chamomile-Infused Chia Pudding........................................................... 77
Fermented Beet and Carrot Salad..............................................................79
Apple and Fennel Sauerkraut...................................................................... 81
Arugula and Avocado Salad ........................................................................ 84

Disclaimer
Copyright 2023 by Goodness Lover Pty Ltd — All rights reserved.
This book contains information that is not designed to take the place of, substitute, or
replace any form and method of professional or medical advice and treatment or medicine.
All content is the author’s opinion and is not intended to diagnose and remedy. The facts and
figures contained in this document are presented solely for informational and educational
purposes only.
This book contains materials, statistics, news, and reports compiled from various resources
and sources considered accurate and deemed reliable to the best of the Author’s knowledge;
however, the author cannot assure and guarantee its validity and accuracy and cannot be
considered, nor held accountable for any omissions or errors. The contents of this book are
periodically updated. You must seek medical advice, treatment, and medicine from a pro-
fessional or doctor before utilizing any of the information, techniques, advice, and remedies
mentioned in this document.
By applying and utilizing the information, techniques, advice, and remedies mentioned
in this document, you consent to hold the Author unaccountable against and from any
expenses, costs, and damages, including any potential legal fees subsequent from the use
of any information presented in this book.
This disclaimer covers any injury or damages resulting from the application and uses, wheth-
er indirectly or directly, from any information or advice that are given, whether criminal
intent, personal injury, negligence, offence, contract breach, or any action caused.
By reading the information presented in this document, you accept all the risks related with
the application of the advice given herein, with a complete understanding that solely you are
liable for any result or effect that occurs upon the use of the information and the execution
in any manner, as well as regardless of the interpretation you considered of the advice. To
ensure your safety and health, consult a medical or professional practitioner before applying
any of the information, techniques, advice, and remedies mentioned in this document.

Our Stance On
Animal Studies
It is important for us that you know that we do not condone experimentation on
animals.
Firstly, mouse and rat modeling is not an infallible method. Rodents are quite
different from humans, and findings do not always apply to us.
The second, and most important reason, is that animal studies contain a degree
of cruelty towards their subjects, which we do not support.
However, we are committed to reporting on cutting-edge results of scientific

significance, in an effort to empower our audience with valuable information.
Therefore, we have selectively chosen to cite animal studies that we consider to
have important implications and applications for human health.

Introduction
Welcome to the wild world of
gut health, where trillions of
microscopic organisms are
throwing a non-stop party in
your digestive system. These
tiny guests play a massive role
in your overall health, influenc-
ing everything from your diges-
tion to your mood, immunity,
and even your sleep patterns.
But, like any good party, things can quickly go south with the wrong
mix. Too much junk food, stress, lack of exercise, and antibiotics, and
your gut can go from Studio 54 to a bad frat party in no time, leaving
you with a host of unpleasant party crashers like bloating, indigestion,
and more serious health issues, like irritable bowel syndrome and
inflammatory bowel disease.
This e-book is your personal party

planner for your gut. It's designed
to help you understand how you can
keep your gut party going strong by
eating the right foods, and avoiding
the wrong ones. We’ll also be diving
into the world of probiotics, prebi-
otics, fermented foods, herbal rem-
edies and much more, so that you
know how to keep your gut guests
happy.

Whether you're dealing with gut health issues already or just want to
keep things running smoothly, this e-book is packed with practical
tips, valuable insights, and even some gut-friendly recipes to help you
on your journey to better gut health. So, put on your party hat, grab a
kombucha, and let's dive in!
Chapter 1:
Understanding Gut
Health
First things first. Let’s have a closer look inside at our digestive system
or our gut.
Our digestive system is a

complex and fascinating net-
work that plays a vital role
in our overall health. It's like
a well-oiled machine, with
each part performing a spe-
cific function to convert the
food we eat into nutrients
and energy that our bodies
need to survive and thrive.

The process begins in the mouth, where food is broken down into
smaller pieces through chewing. It then travels down the esophagus
into the stomach, where it's mixed with stomach acid to break down
further. The partially digested food then moves into the small intestine,
where most of the nutrient absorption occurs. Finally, the remaining
undigested food passes into the large intestine, where water is ab-
sorbed, and the leftover waste material is excreted from the body.1
Now, let's talk about the real life of the party — our gut microbiome.
This is a diverse community of trillions of bacteria and other mi-
crobes that live in our digestive tract, particularly in the large intestine.
[1] “Your Digestive System and How it Works,” https://www.niddk.nih.gov/health-information/digestive-diseases/

digestive-system-how-it-works. Accessed 6 Aug. 2023.

These microscopic organisms are not just passive residents; they're
active contributors to our health. They help digest our food, produce
essential vitamins, regulate our immune system, and even influence
our mood and behavior.2 In fact, a healthy gut microbiome is so crucial
that it is referred to as the ”second brain.”
However, like any complex system, things can go wrong. An imbalance

in the gut microbiome, known as 'dysbiosis', can lead to a range of gut
health problems. These include common issues like bloating, consti-
pation, diarrhea, and heartburn, as well as more serious conditions like
irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and
gastroesophageal reflux disease (GERD). Symptoms can vary widely
but often include abdominal pain, changes in bowel habits, excessive
gas, and unintentional weight changes.
But the influence of the gut microbiome doesn't stop at the diges-
tive system. Research is increasingly showing that our gut health is
intricately linked to our overall health. For instance, a healthy gut
microbiome can boost our immune system and protect against harmful
bacteria and viruses.3 On the other hand, dysbiosis has been linked to
a range of health issues beyond the gut, including obesity, diabetes,
heart disease, and even mental health conditions like depression and
anxiety.4
Looking after our gut health is therefore very important.
[2] “Gut microbiota functions: metabolism of nutrients and other food components.” Feb. 2018, https://www.
ncbi.nlm.nih.gov/pmc/articles/PMC5847071/. Accessed 6 Aug. 2023.
[3] “The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious
Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.” Mar. 2021,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001875/. Accessed 6 Aug. 2023.
[4] “Current Understanding of Dysbiosis in Disease in Human and Animal Models.” May 2016, https://www.

Chapter 2:
The Role of Diet in
Gut Health
As we’ve already seen, the bacteria in our gut play a crucial role in di-
gestion, nutrient absorption, and immune function. They also produce
several essential vitamins and neurotransmitters.
It should come as no surprise to you, that this bacterial party in your
gut is heavily influenced by what you put in your mouth, aka your diet.
In fact, different bacteria thrive on different nutrients. Some bacteria,

known as probiotics, are beneficial for your health. They feed on dietary
fiber, producing short-chain fatty acids that nourish your gut lining,
reduce inflammation, and help regulate your immune system.5
On the other hand, some bacteria can be harmful when they become
too abundant. These bacteria often thrive on a diet high in sugar, fat,
and processed foods.
FOODS THAT HARM GUT HEALTH:

The typical western diet, which is rich in animal proteins, omega-6
fatty acids from refined oils, refined sugars in pastries and sweet-
ened beverages, and low in fiber from plant-foods, is one of the worst
diets for your gut. It lowers the diversity of your gut microbiome by
reducing beneficial bacteria, such as Bacteroidetes and Firmicutes,
and increasing the number of pathogenic bacteria, such as E. coli and
Enterobacter.6 It also wears down the protective mucus layer that acts
as a shield for your intestinal cells.
This can lead to chronic inflammation, which in turn precedes the

development of metabolic diseases, such as diabetes, and heart disease.
[5] “The Effect of Probiotics on the Production of Short-Chain Fatty Acids by Human Intestinal Microbiome.”
Apr. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230973/. Accessed 6 Aug. 2023.
[6] “Effect of Diet and Dietary Components on the Composition of the Gut Microbiota.” Aug. 2021, https://
www.ncbi.nlm.nih.gov/pmc/articles/PMC8398149/. Accessed 6 Aug. 2023.

If you're serious about supporting your gut health, there are certain
foods that you should limit or avoid. The following foods have been
shown to harm gut health.
1. Sugary foods and drinks
Sugar, especially in excess, is like the Godzilla of gut health, stomping

through your gut city and causing chaos. Research has shown that
when mice are fed a diet high in sugar, it's like a wrecking ball to the
microbial balance of their gut.7 It also leads to increased intestinal
permeability, or what we like to call "leaky gut," and ramps up inflam-
mation. The end result? A surge in fatty liver disease rates.
A 2019 study published in the prestigious JAMA Internal Medicine

journal pointed the finger specifically at sugary drinks. The researchers
discovered that guzzling down higher levels of soft drinks, whether
they're sugar-sweetened or artificially sweetened, is like signing a death
warrant for your digestive health.8 So, next time you're reaching for that
soda, remember, you're not just quenching your thirst, you might also
be fuelling a gut health disaster.
2. Artificial sweeteners
Artificial sweeteners are regarded as one of the leading causes of poor

gut health. Several artificial sweeteners pass through the body without
being broken down.
[7] "High-Glucose or -Fructose Diet Cause Changes of the Gut Microbiota and Metabolic Disorders..." Jun.
2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024874/. Accessed 17 Feb. 2023.
[8] "Association Between Soft Drink Consumption and Mortality in 10 European Countries." 3 Sep. 2019,
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2749350. Accessed 17 Feb. 2023.

This means they reach the farthest parts of the gut, where they can
hurt the microbiome. A recent study suggests that consuming three
popular artificial sweeteners, aspartame, saccharin, and sucralose, may
be associated with an increase in the proportion of two harmful gut
bacteria, E. coli and Enterococcus faecalis.9
Common artificial sweeteners to avoid include:
🔥 Aspartame (Equal) 🔥 Sucralose (Splenda)

🔥 Saccharin (Sweet'N Low) 🔥 Acesulfame-K (Sunett)
3. Alcoholic beverages
It’s time to cut down on the drink. A study that came out in the journal
Gut Microbes in 2020 says that drinking too much alcohol can hurt
your gut microbiome. Dysbiosis is linked to drinking too much alcohol,
which is more than two drinks a day for men and one drink a day for
women.10 More recent studies even recommend that the amount of
alcohol consumed that minimizes health loss is actually zero!11
4. Fried foods
Saturated and trans fats, a key feature in fried foods, is also hard on
your gut. Fried foods are often high in fat, calories, and salt. They
are typically made by deep-frying or pan-frying food in oil at high
[9] "Artificial Sweeteners Negatively Regulate Pathogenic Characteristics of Two Model Gut Bacteria..." 15
May 2021, https://pubmed.ncbi.nlm.nih.gov/34063332/. Accessed 17 Feb. 2023.
[10] "Longitudinal gut microbiome changes in alcohol use disorder are influenced by abstinence..." 1 Nov.
2020, https://pubmed.ncbi.nlm.nih.gov/32615913/. Accessed 17 Feb. 2023.
[11] "Alcohol use and burden for 195 countries and territories, 1990-2016: a systematic analysis..." 22 Sep.

temperatures. Fried foods are high in fat, which can cause inflamma-
tion in the gut, less microbial diversity, changes to the metabolism, and
trouble digesting.12
5. Red meat
Diets high in red meat and fat are especially bad for gut health, so
it might be time to reconsider that steak. Fatty meats like burgers,
sausage, and bacon feed specific gut bacteria that release enzymes that
promote inflammation. These foods are also high in L-carnitine, a com-
pound that can alter the gut microbiome and lead to the production of
a substance known as TMAO. High levels of TMAO raise your chances
of having a heart attack or a stroke.13 Diets high in red meats have also
been linked to colon cancer.14
6. Ultra-processed foods
Processed foods containing lots of food additives, salt, and sugar are
also on the foods-to-avoid list. They are usually low in fiber, vitamins,
minerals, and antioxidants, and high in fats, refined carbs, sugar, and
salt. Examples of highly processed foods include:
🔥 Bacon, ham, and sausage, 🔥 Cakes, pies, cookies,

and processed lunch meats and pastries
🔥 Frozen meals 🔥 Soft drinks
[12] "Fried Foods, Gut Microbiota, and Glucose Metabolism." Sep. 2021, https://www.ncbi.nlm.nih.gov/pmc/
articles/PMC8740929/. Accessed 17 Feb. 2023.
[13] "Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis." May
[14] "Red and processed meat and colorectal cancer incidence: meta-analysis of prospective studies." 6
Jun. 2011, https://pubmed.ncbi.nlm.nih.gov/21674008/. Accessed 17 Feb. 2023.

🔥 Chips, crackers and other 🔥 Candy and sweets
packaged snacks 🔥 Most breakfast cereals
7. Gluten
Gluten, a protein found in wheat, barley, and rye, can have varying
effects on individuals' gut health. For the majority of the population,
gluten is well-tolerated and does not cause any adverse health ef-
fects. However, for individuals with conditions such as celiac disease,
non-celiac gluten sensitivity, and some autoimmune diseases, ingestion
of gluten can trigger an immune response. This response can lead to
inflammation and damage to the lining of the small intestine, impairing
nutrient absorption and leading to a variety of gastrointestinal and
non-gastrointestinal symptoms.
FOODS THAT ARE GOOD FOR YOUR GUT:

Maintaining a healthy gut is much like tending to a garden; you need
to feed it the right nutrients for it to flourish. Here are some foods that
are like super-fertilizer for your gut garden:
🌿 Fiber-rich Foods: Dietary fiber is a gut health superstar. It serves

as food for your beneficial gut bacteria, helping them thrive.
Whole grains, fruits, vegetables, legumes, and nuts are excellent
sources of dietary fiber.
🌿 Fermented Foods: These are the probiotic powerhouses. Foods
like yogurt, kefir, sauerkraut, kimchi, and kombucha undergo a
fermentation process that allows beneficial bacteria to multiply.
Consuming these foods can help replenish your gut with
friendly bacteria.

🌿 Polyphenol-Rich Foods: Polyphenols are plant compounds that
your gut bacteria love to feast on. They're found in foods like
berries, dark leafy greens, green tea, red cabbage, and dark
chocolate.
🌿 Hydrating Foods: Staying hydrated is essential for gut health.
Foods with high water content, such as cucumbers, melons, and
peaches, can help keep your digestive system running smoothly.
DID YOU KNOW THAT JUST 100G OF CHIA SEEDS

CONTAINS 34G OF FIBER?! THAT IS MORE THAN
THE RECOMMENDED DIETARY INTAKE OF
FIBER!.THIS IMPRESSIVE FIBER CONTENT IS
PRIMARILY COMPOSED OF SOLUBLE FIBER,
WHICH HAS THE UNIQUE ABILITY TO ABSORB
WATER AND FORM A GEL-LIKE CONSISTENCY
IN THE DIGESTIVE TRACT. THIS GEL CAN HELP
SLOW DOWN DIGESTION, PROMOTE FEELINGS
OF FULLNESS, AND STABILIZE BLOOD SUGAR
LEVELS. ALL GOOD REASONS TO ADD MORE
CHIA TO YOUR DISHES!
Incorporating these foods into your diet can help promote a healthy,
balanced gut microbiota. Remember, variety is key. Just like a well-tend-
ed garden needs a mix of different plants to thrive, your gut benefits
from a diverse diet. So, don't be afraid to mix things up and try new
foods. Your gut will thank you!

Natural Remedies
for Gut Health

Chapter 3:
Probiotics
WHAT ARE THEY?

If you’ve learned about gut health before, you would have heard a lot
about probiotics. Probiotics are all the rage at the moment as recent
research has shown them to be highly beneficial for overall well-being.
But what actually are they?
Probiotics are the good bacteria in your gut. They act like policemen
within the gut, restoring order and peace amongst the “citizens” of the
microbiota.

They keep the disease-promoting bacteria at minimal levels and pro-
mote the growth of beneficial bacteria. The more diversity they see in
the community of microorganisms, the happier they’re going to be.
Probiotics can help restore this balance, crowding out harmful bacteria
and replenishing your gut with friendly ones. They can also help repair
the gut lining, preventing harmful substances from leaking into the
body — a phenomenon known as "leaky gut."
But the benefits of probiotics extend beyond the gut. They can support
the immune system, helping to prevent infections and illnesses. Some
probiotics can even produce neurotransmitters, influencing brain func-
tion and mental health. Research has also linked probiotics to improved
heart health, reduced inflammation, better skin, and weight loss.

FUN FACT: DID YOU KNOW THAT WHILE WE
OFTEN ASSOCIATE PROBIOTICS WITH SUPPLE-
MENTS AND FERMENTED FOODS, THEY'RE
ALSO FOUND IN OUR BODIES RIGHT FROM
BIRTH? IN FACT, THE MODE OF DELIVERY
DURING BIRTH CAN INFLUENCE A BABY'S GUT
MICROBIOTA. BABIES BORN VAGINALLY TEND
TO HAVE GUT BACTERIA SIMILAR TO THEIR
MOTHER'S VAGINAL BACTERIA, WHILE THOSE
BORN VIA C-SECTION OFTEN HAVE GUT BACTE-
RIA SIMILAR TO THOSE FOUND ON THE SKIN.15
Some of their primary roles in the body include:
⭐ Regulating bowel transit time to prevent constipation and

diarrhea 16
⭐ Reducing inflammation in the gut 17
⭐ Healing colon tissue and strengthening the intestinal barrier to

prevent leaky gut18
[15] “Acquisition of microbiota according to the type of birth: an integrative review.” Jul. 2021, https://www.
[16] “Alteration of gut microbiota and efficacy of probiotics in functional constipation.” Jan. 2015, https://
www.ncbi.nlm.nih.gov/pmc/articles/PMC4288092/. Accessed 8. Jul. 2022.
[17] “Probiotic mixture reduces gut inflammation and microbial dysbiosis in children with atopic dermatitis”
Aug. 2021, https://pubmed.ncbi.nlm.nih.gov/34110005/. Accessed 8 Jul. 2022.
[18] “Probiotics: what are they? What are their effects on gut physiology?” Oct. 2003, https://pubmed.ncbi.
nlm.nih.gov/14507583/. Accessed 8 Jul. 2022.

⭐ Competing with the bad pathogenic bacteria for space in the
digestive tract
⭐ Stimulating short-chain fatty acid production 19
⭐ Lowering gut pH 20
⭐ Binding to viruses such as rotavirus and reducing their effects 21
⭐ Decreasing the effects of bacterial toxins such as Clostridium

difficile 22
⭐ Dampening the overactivity of the immune system in conditions

such as eczema, allergic rhinitis, and food allergies23
Due to their various actions, probiotics are used for treating various
conditions and diseases, including gastroenteritis, infantile colic, irri-
table bowel syndrome, reflux, diarrhea, constipation, and inflammatory
bowel disease, as well as a myriad of conditions not directly relating
to the gastrointestinal tract. These include type 2 diabetes, obesity,
cardiovascular disease, anxiety, depression, endometriosis, eczema,
and autoimmune conditions such as psoriasis, fibromyalgia, and lupus
to name a few.24 25
[19] “Health benefits of probiotics: a review.” Jan. 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/

PMC4045285/. Accessed 8 Jul. 2022.
[20] “Health benefits of probiotics: a review.” Jan. 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC4045285/. Accessed Jul. 8 2022.
[21] “Probiotics against Digestive Tract Viral Infections.” Oct. 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC7150011/. Accessed 8 Jul. 2022.
[22] “Probiotics and Clostridium Difficile: A Review of Dysbiosis and the Rehabilitation of Gut Microbiota.”
Jul. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6721914/. Accessed 8 Jul. 2022.
[23] “Probiotics as a Possible Strategy for the Prevention and Treatment of Allergies.” Mar. 2021, https://
www.ncbi.nlm.nih.gov/pmc/articles/PMC8064452/. Accessed 8 Jul. 2022.
[24] "Adipose tissue inflammation and metabolic syndrome. The proactive ...." 24 Jul. 2018, https://link.
springer.com/article/10.1007/s00394-018-1790-2. Accessed 11 Jul. 2022.
[25] "Beneficial Effects of Oral Lactobacillus on Pain Severity in Women ...." 14 Jul. 2019, https://www.ncbi.
nlm.nih.gov/pmc/articles/PMC6642422/. Accessed 11 Jul. 2022.

STRAINS OF PROBIOTICS
Not all probiotics are created equal. Different strains have different
effects on the body. Some of the most well-studied probiotic strains
include:
⭐ Lactobacillus acidophilus: Known for its ability to support

digestion and immune function.
⭐ Bifidobacterium longum: One of the first bacteria to colonize
our bodies at birth, it has been associated with improving
lactose tolerance and preventing diarrhea, food allergies, and the
proliferation of pathogens.
⭐ Saccharomyces boulardii: A yeast probiotic that's particularly
effective in preventing and treating diarrhea
TIPS ON PURCHASING:
Probiotics can be consumed in several ways. They're naturally found in
fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha
(which we will cover in a later chapter). They're also available as dietary
supplements in the form of capsules, tablets, powders, and liquids.
Clinical expertise and advice from a qualified health practitioner can

help you find the right probiotic strain for you as an individual. The
right strain will help you replenish and grow your own unique strains
of bacteria that are living inside you. A qualified health practitioner will
also be able to recommend good-quality probiotic supplements.
However, if you need to choose a probiotic supplement on your own, here

are some key things to look out for:

1. Opt for brands that use strains that have been tested in clinical
trials at the same dose or a dose similar to that which is
contained in the product.
2. Ensure that the product you use has been third-party tested
to verify that the product that you take home lives up to the
promises on its label.
3. Pay attention to CFUs (Colony-Forming Units) when
investigating labels. This is a measure of live species that are
contained within the product. Generally speaking, this number
should be in the billions, not the millions.
4. Look for a product that contains Lactobacillus and
Bifidobacterium with several different strains and soil-based
bacteria which help to stabilize an imbalanced gut.
5. Diversity is the goal of a healthy microbiome. While inferior
brands commonly contain just one strain of probiotic, high-
quality products feature a variety of strains that have been
shown to work together to support the gut.*
6. Avoid products that contain binders or fillers, such as lactose or
corn starch, which can trigger digestive upset.
7. Always check the expiration date to ensure that your product is
guaranteed to last for the duration that you’ll be using it.
*You may have noticed that probiotics don’t just list the strain but they also
include an alpha numeric designator after it e.g. Lactobacillus reuteri DSM
17938. This shows that a scientific company has genetically strained and
patented it for leasing to other companies to manufacture. When you see these
strain identifiers, you know that these strains have been tested on humans for
specific benefits.

A NOTE ON SPORE-BASED PROBIOTICS:
Spore-based probiotics are a type of probiotic sup-

plement derived from the spores of certain bacteria,
such as Bacillus species. These probiotics are unique
because they have a protective spore layer that al-
lows them to survive harsh conditions, such as the
acidic environment of the stomach, and reach the
intestines intact. Once in the intestines, the spores
can germinate into active bacterial cells that support
a healthy gut microbiome.
Spore-based probiotics are believed to offer several

advantages. According to the literature the biggest
advantages of a “spore-based” probiotic is that they
are composed of endosomes which are highly resis-
tant to acidic pH, are stable at room temperature, and
deliver a much greater quantity of high viability bac-
teria to the small intestine than traditional probiotic
supplements.26 While the current research seems to
suggest using spore-based probiotics is equivalent to
“getting the elite team in”, more research is needed
to fully understand their mechanisms and benefits.
[26] “Oral spore-based probiotic supplementation was associated with reduced incidence of post-prandial
dietary endotoxin, triglycerides, and disease risk biomarkers.” Aug. 2017, https://www.ncbi.nlm.nih.gov/
pmc/articles/PMC5561432/. Accessed 21 Sep. 2023.

SIDE EFFECTS AND SAFETY
Probiotics are generally considered safe for most people. However,
they can cause side effects, especially when first starting to take them.
These can include gas, bloating, upset stomach, and diarrhea. These
side effects usually subside after a few days or weeks.
In rare cases, probiotics can cause serious infections in people with

weakened immune systems. Always consult with a healthcare profes-
sional before starting any new supplement regimen, especially if you
have a compromised immune system or serious illness.
HOW TO TAKE
If you begin using a new probiotic supplement and find that you devel-
op digestive symptoms, such as bloating or gas, it may not be the right
probiotic for you. Alternatively, it may be the right probiotic, but you
may need to start at a lesser amount.
In this case, start by taking a miniscule amount. Open the capsule, dip
your finger in, and try just a tiny little bit. If this small amount triggers
digestive symptoms, then it’s probably best to try a different strain.
However, if the finger tip dose does not create any negative symptoms,
you can very gradually increase the amount you consume until you
have reached the indicated dosage on the product label.
The best time to take probiotic supplements is shortly (15-30 min) before
food. It is also recommended to drink a glass of water first. Your stomach
is highly acidic, so water helps to dilute the acid and help the bugs survive.
Refer to the product for storage instructions, as some may need to be

kept in the refrigerator. Not all probiotics need to be refrigerated to
remain viable; actually, most can be kept at room temperature.

Chapter 4:
Prebiotics and
Resistant Starch

While probiotics often steal the spotlight, prebiotics play an equally
important role in maintaining a healthy gut. They're the fuel that your
gut's friendly bacteria need to thrive.
BENEFITS OF PREBIOTICS
Prebiotics are a type of dietary fiber that the human body can't digest.
Instead, they pass through the digestive system to the colon, where
they're fermented by the gut microbiota. This fermentation process
produces short-chain fatty acids, which nourish the gut lining and
support overall gut health.
By providing nourishment for beneficial bacteria, prebiotics can help

increase the population of these bacteria in your gut. This can lead
to a host of health benefits, including better digestion and nutrient
absorption, reduced inflammation, and improved immune function.
But the benefits of prebiotics extend beyond the gut. Research suggests
that they can also help regulate appetite and weight, improve blood
sugar control, and support bone health by enhancing the absorption of
calcium and other minerals.
FUN FACT: DID YOU KNOW THAT NOT ALL FI-

BERS ARE PREBIOTICS, BUT ALL PREBIOTICS
ARE FIBERS? THAT'S BECAUSE PREBIOTICS ARE
A SPECIAL TYPE OF FIBER THAT RESIST DIGES-
TION AND FUEL THE BENEFICIAL BACTERIA IN
YOUR GUT.

BEST PREBIOTIC FOODS:
The best food sources of prebiotic fiber include:
⭐ Beans ⭐ Lentils
⭐ Leeks ⭐ Red kidney beans
⭐ Asparagus ⭐ Watermelon
⭐ Cabbage ⭐ Nectarines
⭐ Chicory ⭐ Grapefruit
⭐ Jerusalem Artichokes ⭐ Dates
⭐ Garlic ⭐ Figs
⭐ Onions ⭐ Cashews
⭐ Chickpeas ⭐ Pistachio nuts

RESISTANT STARCH
Resistant starch is prebiotic and, as the name suggests, is resistant

to digestion. This allows it to pass through to the large intestine
intact where it becomes food for the good bugs. It is not a fiber but
it behaves the same as soluble fiber in the digestive tract.
When our friendly bacteria eat it, the produce beneficial compounds
such as butyrate. Butyrate supports a healthy gut lining, reduces
inflammation and protects our brain too!
Benefits of Resistant Starch:

• Enhances insulin sensitivity and blood sugar control by slowing
the absorption of sugars into the body
• Promotes satiety and healthy weight
• Nurtures the microbiome by feeding gut bacteria to produce
butyrate
• Upregulates mitochondrial function
• Decreases toxin absorption
• Decreases abdominal pain and IBS symptoms
Foods High in Resistant Starch:

• Whole grain cereals such as oats, millet, bread, and pasta
• Cooked and cooled rice
• Legumes such as chickpeas, red kidney beans, black beans, and
pinto beans
• Nuts and some seeds
• Starchy vegetables, sweet potatoes, yams, and corn
• Raw potato starch as well as cooked and cooled potatoes
• Unripe green bananas
Tips on increasing resistant starch:

1. Instead of cooked oatmeal, try overnight oats (cooking reduces
the resistant starch content)
2. Cook rice and potatoes and then cool in the refrigerator, serve
in a salad or gently reheat
3. Add beans and lentils to your salad or soup
4. Eat your banana while it is still slightly green or add some green
banana flour to your baking

HOW TO TAKE PREBIOTIC SUPPLEMENTS
Prebiotic supplements come in various forms, including capsules,
powders, and gummies. They are highly stable and are resistant to
the body’s enzymes and gastric acids. Thus, they are not destroyed,
digested, or absorbed as they travel through your digestive tract and
reach your colon intact.
Consequently, they can be added to almost every type of food, drink,

or supplement without compromising their effectiveness. Some people
find that taking prebiotic supplements with a meal can help minimize
potential side effects.
The recommended dose of prebiotic supplements can vary depending

on the specific product and your individual health needs. However, a
typical dose is between 2 to 10 grams per day. It's often best to start
with a lower dose and gradually increase as your body adjusts.
Try Now

SIDE EFFECTS AND SAFETY
Prebiotic supplements are generally considered safe for most people.
However, they can cause side effects, especially when first starting to
take them or when taken in large doses. These can include gas, bloating,
stomach cramps, and diarrhea.
These side effects are usually mild and go away on their own as your
body adjusts to the supplement. However, if the side effects persist
or are severe, it's best to stop taking the supplement and consult a
healthcare professional.
In rare cases, people with certain health conditions, such as irritable

bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO),
may need to avoid prebiotic supplements as they can exacerbate symp-
toms. Always consult with a healthcare professional before starting
any new supplement regimen, especially if you have a chronic health
condition.

Chapter 5:
Fermented Foods
Get ready to embark on a tangy adventure with the superheroes of
the gut health universe: fermented foods! These culinary champions,
armed with their probiotic prowess, are set to jazz up your meals and
serenade your gut health. From the fizzy delights of kombucha to the
fiery kick of kimchi, let's explore the exciting realm of fermented foods.
WHAT ARE FERMENTED FOODS?

Fermentation is a process where food and beverages are converted into
organic acids by bacteria and yeast. This process not only preserves the
food but also enhances its nutritional value and digestibility.

FUN FACT: DID YOU KNOW THAT THE ANCIENT
CHINESE WERE MAKING FERMENTED FOODS
LIKE SOY SAUCE AND PICKLED VEGETABLES
OVER 2000 YEARS AGO? THESE FOODS WERE
NOT ONLY ENJOYED FOR THEIR FLAVORS BUT
ALSO VALUED FOR THEIR PRESERVATION
PROPERTIES, WHICH WERE CRUCIAL IN A TIME
BEFORE REFIGERATION. THE PROCESS OF FER-
MENTATION ALLOWED THEM TO EXTEND THE
SHELF LIFE OF FOODS WHILE ENHANCING
THEIR TASTE AND NUTRITIONAL VALUE. THIS
EARLY MASTERY OF FERMENTATION PLAYED
A SIGNIFICANT ROLE IN THE DEVELOPMENT
OF DIVERSE CULINARY TRADITIONS AROUND
THE WORLD.
BENEFITS OF FERMENTED FOODS

One of the key benefits of fermented foods is their probiotic content.
These foods are teeming with beneficial bacteria that can help balance
your gut microbiota, aiding digestion and supporting a healthy gut.
Moreover, the fermentation process can enhance the availability of

nutrients in food, making it easier for your body to absorb them. Some
fermented foods are also rich in B vitamins, omega-3 fatty acids, and
various strains of beneficial bacteria that aren't typically found in other
foods.

Some other benefits include:
⭐ Boosted immune system: A significant portion of your immune

system resides in your gut. The beneficial bacteria from
fermented foods can help modulate the immune response and
contribute to a stronger immune system.27 In fact, studies have
shown that low COVID death rates coincided with cultures which
eat a lot of fermented foods.28 It seems that fermented foods can
even help one weather a pandemic through boosted immunity!
⭐ Reduced inflammation: Some fermented foods contain
compounds that may help lower inflammation in the body.29
This can be particularly beneficial for individuals with
inflammatory conditions.
⭐ Lactose digestion: Fermentation can partially break down lactose
in dairy products, making them easier to digest for individuals
who are lactose intolerant.30
⭐ Potential mental health benefits: There's a lot of research
suggesting a link between gut health and mental health.
Consuming fermented foods might have a positive impact on
mood and mental well-being.31
[27] “Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods.” Apr. 2021, https://
[28] “Cabbage and fermented vegetables: From death rate heterogeneity in countries to candidates
for mitigation strategies of severe COVID-19.” Mar. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC7436771/ . Accessed 21 Sep. 2023.
[29] “Anti-Inflammatory and Immunomodulatory Properties of Fermented Plant Foods.” Apr. 2021, https://
[30] “Fermented foods and probiotics: An approach to lactose intolerance.” Aug. 2021, https://pubmed.ncbi.
nlm.nih.gov/34425920/. Accessed 6 Aug. 2023.
[31] “Association Between Consumption of Fermented Food and Food-Derived Prebiotics With Cognitive
Performance, Depressive, and Anxiety Symptoms in Psychiatrically Healthy Medical Students Under
Psychological Stress: A Prospective Cohort Study.” Mar. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC8929173/. Accessed 6 Aug. 2023.

⭐ Support for weight management: Some studies suggest
that a balanced gut microbiome could play a role in weight
management.32 Fermented foods might contribute to a healthier
gut environment.
⭐ Improved nutrient status: Studies have shown that fermented
foods such as kimchi provide nutrients such as vitamin B12
which can be difficult to attain on a plant-based diet.33
⭐ Potential allergy reduction: Fermented foods might be of benefit to
the treatment and prevention of asthma and respiratory allergies.34
EXAMPLES OF FERMENTED FOODS

There's a wide variety of fermented foods to choose from, each offering
a unique flavor profile and various health benefits.
⭐ Yogurt: Perhaps the most well-known fermented food, yogurt is

a great source of probiotics. Opt for plain, unsweetened plant-
based yogurt to avoid added sugars. You can enjoy it with fresh
fruit for breakfast or use it as a base for smoothies.
⭐ Kefir: This fermented milk drink has a tangy flavor and a slightly
fizzy feel. It's packed with probiotics and can be enjoyed on
its own, in smoothies, or poured over cereal. Opt for plain,
unsweetened plant-based kefir.
[32] “The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and
Synbiotics for Weight Loss.” Ju. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7333005/. Accessed
6 Aug. 2023.
[33] “Discovery of novel sources of vitamin b(12) in traditional korean foods from nutritional surveys of
centenarians.” 2010, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3062981/. Accessed 21 Sep. 2023.
[34] “Fermented Food in Asthma and Respiratory Allergies-Chance or Failure?” Apr. 2022, https://www.ncbi.
nlm.nih.gov/pmc/articles/PMC9002914/. Accessed 6 Aug. 2023.

⭐ Sauerkraut: Made from fermented cabbage, sauerkraut is rich
in fiber and vitamins C and K. It makes a tangy addition to
sandwiches, salads, or as a side.
⭐ Kimchi: This spicy Korean side dish is made from fermented
vegetables, usually cabbage and radishes.
⭐ Kombucha: This fermented tea is slightly fizzy and tangy. It's a
refreshing alternative to sugary soft drinks.
⭐ Tempeh: Made from fermented soybeans, tempeh is a great
source of plant-based protein. It has a nutty flavor and can be
used in stir-fries, salads, or sandwiches.
TIPS FOR PURCHASING

When shopping for store-bought ferments, be sure to opt for products
that contain live microorganisms. Steer clear of products that are
shelf-stable (non-refrigerated) or pasteurized and read the ingredients
list to ensure that the product is actually fermented, not just marinated
in vinegar.
HOW TO TAKE
When incorporating fermented foods into your diet, it's best to start
slow. These foods are rich in probiotics, and consuming too much too
quickly can lead to bloating and digestive discomfort. Start with small
servings and gradually increase as your body adjusts. Those who suffer
from SIBO or histamine intolerance should hold off on ferments until
these symptoms are resolved.

Chapter 6:
Polyphenols
In the realm of nutrition, polyphenols might
not be as well-known as vitamins and miner-
als, but they play a crucial role in maintain-
ing our health, particularly our gut health.
Polyphenols are naturally occurring com-

pounds found in a wide variety of plant
foods. They're responsible for the vibrant
colors of many fruits and vegetables, and
they're also found in abundance in certain
beverages like tea and wine. But polyphenols
aren't just there for show; they're packed
with health benefits.
HEALTH BENEFITS
One of the key benefits of polyphenols is
their antioxidant properties. Antioxidants
help protect our cells from damage by free
radicals, unstable molecules that can cause
oxidative stress and contribute to chron-
ic diseases like heart disease, cancer, and
dementia.

But when it comes to gut health, polyphenols really shine. They're
not digested in the small intestine like many nutrients. Instead, they
make their way to the colon, where they're broken down by the gut
microbiota. This process releases beneficial substances that can have
a positive impact on gut health.
Firstly, the breakdown of polyphenols can help increase the popula-

tion of beneficial bacteria in the gut, including Bifidobacterium and
Lactobacillus.35 These bacteria play a crucial role in digestion, nutrient
absorption, and immune function.
Secondly, the metabolites produced during the breakdown of poly-

phenols can have anti-inflammatory and anticancer effects.36 They can
help protect the gut lining, reducing the risk of leaky gut syndrome — a
condition where harmful substances leak into the body from the gut.
Their anti-inflammatory properties may also help lessen inflammatory
conditions like arthritis, inflammatory bowel disease, and heart disease
by reducing inflammatory processes within the body.37
Moreover, some research suggests that polyphenols can help regulate

body weight and improve blood sugar control, partly by influencing
the gut microbiota.38
[35] “Dietary Polyphenol, Gut Microbiota, and Health Benefits.” Jun. 2022, https://www.ncbi.nlm.nih.gov/pmc/
articles/PMC9220293/. Accessed 7 Aug. 2023.
[36] “Polyphenols in Food: Cancer Prevention and Apoptosis Induction.” 2018, https://pubmed.ncbi.nlm.nih.
gov/28990504/. Accessed 7 Aug. 2023.
[37] “Dietary polyphenols suppress chronic inflammation by modulation of multiple inflammation-associated
cell signaling pathways.” Jul. 2021, https://pubmed.ncbi.nlm.nih.gov/33794330/. Accessed 7 Aug. 2023.
[38] “Polyphenols and their effects on diabetes management: A review.” Dec. 2017, https://www.ncbi.nlm.nih.
gov/pmc/articles/PMC6014790/#:~:text=The%20possible%20mechanisms%20include%20decrease,tis-
sues%2C%20modulation%20of%20intracellular%20signaling. Accessed 7 Aug. 2023.

THE BENEFITS OF POLYPHENOLS
⭐ Reduces inflammation
⭐ Combats oxidative stress
⭐ Feeds the gut microbiome
⭐ Lowers blood sugar levels
⭐ Lowers your risk of heart disease
⭐ Fights against cancer
⭐ Promotes good gut health
⭐ Improves brain health and cognitive function
HOW TO INCORPORATE MORE
POLYPHENOLS INTO YOUR DIET
Fortunately, polyphenols are found in a wide variety of delicious foods
and beverages. Berries, cherries, plums, and black grapes are particu-
larly rich in polyphenols. So are green tea, red wine, dark chocolate, and
extra virgin olive oil.
In terms of vegetables, artichokes, red onions, spinach, and broccoli are

good sources. And let's not forget about spices and herbs; cloves, pep-
permint, and star anise are among the richest sources of polyphenols.
Here's a list of important polyphenols for gut health and where we can
find them.39
[39] "Role of dietary polyphenols on gut microbiota, their metabolites and health benefits." Apr. 2021, https://
pubmed.ncbi.nlm.nih.gov/33773665/. Accessed 17 Feb. 2023.

NAME PROPERTIES SOURCES
Fruits & vegeta-

bles, berries, citrus
Flavonoids Prebiotic
fruits, onions,
broccoli
Anti-
inflammatory Grapes, berries,
Resveratrol Improve gut acai
barrier function
Catechins Prebiotic Green tea
Dark-colored fruits
& vegetables
Anthocyanins Prebiotic blueberries,
blackberries, red
cabbage
Anti-
Strawberries, rasp-
inflammatory
Ellagic acid berries, pomegran-
Prebiotic
ates, walnuts
Antioxidant
Antioxidant
Tyrosol and Anti- Olives and extra
hydroxytyrosol inflammatory virgin olive oil
Prebiotic

Isoflavones, Prebiotic Soy products, such
such as Inhibition of as soy milk, tofu, &
genistein & harmful bacteria tempeh
daidzein
Cruciferous veg-
etables, such as
broccoli, cauliflow-
Anticancer Anti- er, cabbage, kale,
Glucosinolates inflammatory bok choy, rocket,
Brussel sprouts,
watercress, &
radishes
Anti- Turmeric
Curcumin inflammatory (Curcuma longa)
To include more polyphenols in your diet, you can:
⭐ Eat more fruits and veggies ⭐ Season your dishes with

⭐ Choose whole grains herbs and spices
⭐ Drink green tea and other ⭐ Enjoy a piece of dark
herbal teas chocolate (at least 85%
⭐ Eat nuts and seeds regularly cocoa)
By including a variety of polyphenol-rich foods in your diet, you can
support a healthy, balanced gut microbiota and reap the many health
benefits that these powerful compounds offer. So, the next time you
enjoy a cup of green tea or a handful of berries, remember — you're not
just satisfying your taste buds, you're also giving your gut a boost!

Chapter 7:
L-glutamine
In the world of gut health, L-glutamine is the superstar. This amino
acid, one of the building blocks of protein, plays a crucial role in main-
taining the health and integrity of the gut lining.

BENEFITS OF L-GLUTAMINE FOR THE GUT
L-glutamine is like the caretaker of your gut lining. It nourishes the
cells of the gut lining, helping to maintain the tight junctions that
prevent harmful substances from leaking out of the gut and into the
rest of the body — a condition known as "leaky gut syndrome."40
Leaky gut is a common and often undiagnosed condition that causes

inflammation throughout the body. Inflammation leaves us vulnerable
to developing diabetes, cardiovascular disease, chronic fatigue, fibro-
myalgia, allergies, asthma, acne, obesity, lupus, Crohn’s disease, celiac,
multiple sclerosis and mental illness.
By supporting the health and integrity of the gut lining, L-glutamine

can help improve nutrient absorption and prevent inflammation and
damage to the gut. It can also support immune function, as a large
portion of the immune system is located in the gut.41
[40] “Leaky Gut and the Ingredients That Help Treat It: A Review.” Jan. 2023, https://www.ncbi.nlm.nih.gov/
pmc/articles/PMC9862683/. Accessed 8 Aug. 2023.
[41] “L-glutamine supplementation improves upper airways immune response in sedentary and physically
active elderly.” 2020, https://erj.ersjournals.com/content/56/suppl_64/897. Accessed 8 Aug. 2023.

What else can L-glutamine do for you?
L-glutamine also has a range of benefits that extend beyond the gut,
including:
⭐ May help fight cravings for sugar and alcohol 42
⭐ Improves body composition 43
⭐ Increases nutrient absorption 44
⭐ May relieve stress by lowering cortisol levels 45
⭐ May aid recovery from illness and injuries 46
Try Now
[42] “Glycyl-L-glutamine injected centrally suppresses alcohol drinking in P rats.” 1998, https://pubmed.ncbi.
nlm.nih.gov/9665311/. Accessed 8 Aug. 2023.
[43] “Glutamine supplementation favors weight loss in nondieting obese female patients.” Nov. 2014, https://
pubmed.ncbi.nlm.nih.gov/25226827/. Accessed 8 Aug. 2023.
[44] “Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions.” Jan. 2012, https://www.ncbi.
nlm.nih.gov/pmc/articles/PMC4369670/. Accessed 8 Aug. 2023.
[45] “Influence of enteral glutamine on inflammatory and hormonal response in patients with rectal can-
cer during preoperative radiochemotherapy.” May, 2017, https://pubmed.ncbi.nlm.nih.gov/28272402/.
Accessed 8 Aug. 2023.
[46] “Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball
Players.” Jun. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8234492/. Accessed 8 Aug. 2023.

FUN FACT: DID YOU KNOW THAT L-GLUTAMINE
IS THE MOST ABUNDANT AMINO ACID IN THE
BODY? IT'S CONSIDERED A "CONDITIONAL-
LY ESSENTIAL" AMINO ACID, WHICH MEANS
THAT WHILE THE BODY CAN USUALLY PRO-
DUCE ENOUGH L-GLUTAMINE ON ITS OWN,
THERE ARE TIMES—SUCH AS DURING PERIODS
OF INTENSE STRESS OR ILLNESS—WHEN THE
BODY'S DEMAND FOR L-GLUTAMINE EXCEEDS
ITS SUPPLY. DURING THESE TIMES, DIETARY
SOURCES OR SUPPLEMENTS OF L-GLUTAMINE
CAN BE BENEFICIAL.
HOW TO TAKE L-GLUTAMINE

L-glutamine is available as a dietary supplement in various forms,
including capsules, tablets, and powders. The powder form can be
mixed with water or juice and is often preferred for its versatility and
ease of use.
SAFETY AND SIDE EFFECTS

L-glutamine is generally considered safe for most people when taken
by mouth in appropriate doses. However, like any supplement, it can
cause side effects in some people. These can include mild gastrointes-
tinal symptoms like bloating, gas, and stomach cramps.

People with certain health conditions, such as cancer, liver disease, kid-
ney disease, or a history of seizures, should avoid taking L-glutamine
unless under the supervision of a healthcare professional. As always,
it's important to consult with a healthcare professional before starting
any new supplement regimen.
TIPS FOR PURCHASING

When purchasing an L-glutamine supplement, look for a product
that's free from unnecessary additives and fillers. It's also a good idea
to choose a product from a reputable brand that follows good manu-
facturing practices.
DOSE
The appropriate dose of L-glutamine can vary depending on individual
health needs. However, a typical dose for supporting gut health is
between 5 to 10 grams per day. It's often recommended to start with a
lower dose and gradually increase as your body adjusts.

Chapter 8: Bitters
Bitters are a great addition to your diet to promote gut health.
When you take a bite of a bitter food or herb, the bitter receptors on
your tongue, stomach, gallbladder, and pancreas spring into action,
kick-starting the production of digestive juices like stomach acid, bile,
and enzymes. These juices break down food and assist in nutrient
absorption. The bitter taste that sets all this in motion is thanks to a
cocktail of chemical constituents, including volatile oils, alkaloids, and
sesquiterpene lactones.

Bitter foods are also rich in pre-
biotic fibers. These fibers are
the favorite food of your gut's
friendly bacteria, helping them
thrive and maintain a healthy
balance.
Bitter foods increase the tone

of the lower esophageal sphinc-
ter (LES) to help keep stomach
contents flowing in the right
direction. They also boost the
production of mucus and may
help to improve symptoms of
IBS.
HOW BITTERS
WORK
Bitters are rich in compounds, such as terpenes and alkaloids, that
trigger a response in the bitter receptors in the back of the tongue. This
bitter taste sends a signal to your brain, which then sends a message to
your gut saying, "It's time to get to work!"
This message triggers the release of several hormones involved in

digestion, including gastrin, which is like the foreman of the digestive
process. One of the many jobs of bitters is to kickstart your appetite,
getting your body ready to receive and process food.47
[47] “Effects of Bitter Substances on GI Function, Energy Intake and Glycaemia-Do Preclinical Findings
Translate to Outcomes in Humans?” Apr. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8072924/.
Accessed 8 Aug. 2023.

Bitters also prompt the release of digestive juices from the pancreas,
duodenum, and liver, including bile salts to assist in breaking down
food and helping with nutrient absorption. So, in essence, bitters are
like the wake-up call that gets your digestive system up and running.
What else do bitters do?
1. Improves protein and mineral digestion and absorption

2. Improves breakdown of fats and fat-soluble vitamins A, D, E, K
3. Reduces gas and bloating
4. Relieves occasional heartburn
5. Promotes regular bowel movements
6. Reduces food sensitivities
7. Breaks down microbes and prevents SIBO & yeast overgrowth
8. Reduces sweet cravings and regulates blood sugar
9. Reduces inflammation
10. Promotes self-repair processes along the digestive tract,
including the gut lining
11. Supports the liver and improves detoxification
12. Stimulates the vagus nerve
BITTER FOODS:
⭐ Dandelion greens ⭐ Dandelion root tea

⭐ Kale ⭐ Bitter melon
⭐ Arugula ⭐ Radishes
⭐ Orange zest ⭐ Jerusalem artichokes
⭐ Chamomile tea ⭐ Cabbage
⭐ Cranberries ⭐ Beet greens
⭐ Chicory ⭐ Endive
⭐ Dark chocolate ⭐ Cilantro
⭐ Broccoli ⭐ Green tea
⭐ Brussels sprouts ⭐ Coffee
HOW TO MAKE YOUR OWN BITTER TONIC:
If you want to make taking bitters fun, you can also make your own
bitter tonic!
To make your very own bitter tonic, you’ll need just some basic equip-
ment along with the ingredients of your choosing. The only equipment
you will need is a jar with a tight-fitting lid to store your infusion and
a fine-mesh strainer for filtering the herbs when it’s ready.
For more convenient storage, you may wish to invest in dropper bottles
and a funnel for transferring your infusion into them.
Bitter tonics are typically infused in alcohol because this maximizes

the extraction of beneficial compounds and prevents spoilage. If you
prefer an alcohol-free formula, you can also infuse your herbs in water.
However, the final preparation must be refrigerated and used quickly
to prevent bacteria and mold from spoiling your product.
Alcohol for infusing bitters should be 40-50% ABV. Vodka is a popular

choice because it is neutral in flavor. If you prefer, you can experiment
with using other spirits for distinct flavor combinations. It should be
noted that although bitter tonics are prepared with high-proof alcohol,
a typical serving containing a dash of 80-proof bitters in 8 ounces of
sparkling water contains a negligible amount of alcohol.

You can choose from a broad variety of bitter herbs and medicinal
botanicals to infuse into your gut-healing tonic. Bitter herbs should
comprise 10-50% of the infusion, while the remaining part can be one
or multiple botanicals that balance out the bitters and add aroma and
flavor.
Bitter herbs:
🌿 Angelica root 🌿 Citrus peel 🌿 Quassia bark

🌿 Artemisia 🌿 Dandelion root 🌿 Rosemary
🌿 Artichoke leaf and leaf 🌿 Sarsaparilla
🌿 Barberry root 🌿 Devil's club root 🌿 Star anise
🌿 Black walnut leaf 🌿 Gentian root 🌿 Oregon grape
🌿 Burdock root 🌿 Goldenseal 🌿 Orris root
🌿 Calamus root 🌿 Horehound 🌿 Wild cherry bark
🌿 Chicory root 🌿 Licorice root 🌿 Wormwood
🌿 Cinchona bark 🌿 Mugwort 🌿 Yarrow
Aromatic botanicals:
⭐ Herbs: Lemongrass, mint, rosemary, thyme, sage, sorrel

⭐ Spices: Caraway, cardamom, celery seed, chiles, cinnamon, clove,
coriander, fennel, ginger, nutmeg, peppercorn, turmeric, vanilla
⭐ Flowers: Rose, lavender, chamomile, hibiscus, yarrow,
passionflower, valerian
⭐ Dried Fruit: apples, cherries, figs, raisins, strawberries
⭐ Beans: cacao, coffee, cocoa nibs
⭐ Toasted nuts: almond, walnut, hazelnut

Directions:
1. Combine your herbs and alcohol in a mason jar in a ratio of 1

part bitters to 5 parts alcohol.
2. Seal the jar, label it with the date and ingredients, and store it in
a cool, dark place.
3. Shake the jar daily. Infuse for 5 days to 2 weeks, to desired
potency.
4. Strain, bottle, and store. Your infusion should keep indefinitely.
WHEN TO USE DIGESTIVE BITTERS

Bitters are best consumed either first thing in the morning or even
before each meal (15-30 minutes) to optimise digestion. You could
try eating a bitter salad before the rest of your meal, or include bitter
vegetables alongside your protein source at dinner.
When it comes to incorporating more bitters into your diet, we know

that it can be hard. Bitters are, by definition, bitter, and may not always
gel with your taste buds! Studies have shown that you are less likely to
like these foods too if you were not exposed to them in childhood.48 The
good news is that there are some things you can do however to improve
their taste. You could consume them with healthy fats (like avocado,
nuts, and olive oil) or spices (and mustard, ketchup) to help mask the
bitter taste. Another method to help tasters accept the vegetables is by
cooking through steaming, boiling or broiling them prior to serving,
which decreases the bitterness.
[48] “How bitter taste influences nutrition and health in primary care.” Jul. 2020, https://www.ncbi.nlm.nih.
gov/pmc/articles/PMC7567205/. Accessed 21 Sep. 2023.

When it comes to bitter supplements, take them according to the dos-
age on the label, which can range from as few as 3–5 drops to as much
as one teaspoon, depending on the strength of the herbs.
Each herb should be evaluated individually regarding its use in preg-

nancy. Bitters are not recommended for individuals suffering from gall-
bladder disease or obstruction of bile. While bitters have been flagged
to potentially induce symptoms in people with peptic ulcers, they may
also help facilitate the healing of these lesions if dosed appropriately.

Chapter 9: Digestive
enzymes
There’s no way you can read a book on gut health without a section
on digestive enzymes. Digestive enzymes are proteins that your body
produces to control chemical reactions.
They're the behind-the-scenes workers that break down the food you
eat into smaller, absorbable components so that they can be transport-
ed to the liver and from there to other parts of the body.
Think of them as the demolition crew of your gut, breaking down

complex structures (the food) into simpler, usable building blocks
(nutrients). These enzymes are specialized, with each type responsible
for breaking down a specific nutrient.

There are eight primary digestive enzymes, each designed to help
break down different types of food:49
⭐ Protease: breaks down protein

⭐ Maltase: converts complex sugars from grains into glucose
⭐ Amylase: breaks down carbohydrates
⭐ Lactase: breaks down milk sugar (lactose) in dairy products. As
you age, your body’s production of lactase declines and hence,
so does your ability to digest dairy.
⭐ Lipase: breaks down fats
⭐ Phytase: helps with overall digestion, especially in producing the
B vitamins
⭐ Cellulase: breaks down fiber
⭐ Sucrase: breaks down most sugars
Without these diligent workers, nutrients from the food we eat would
remain inaccessible, no matter how nutritious our diet.
Digestive enzymes are essential for digestion, but their functions and
benefits do not end there — they regulate your every metabolic func-
tion, including boosting endurance and increasing nutrient absorption.
Supplementation of digestive enzymes has also been extensively used
to treat metabolic disorders, obesity, diabetes, intestinal disorders, and
inflammation.50
[49] “Digestive Enzymes.” 2010, https://www.ncbi.nlm.nih.gov/books/NBK54127/. Accessed 8 Aug. 2023.

[50] “Digestive Enzyme Supplementation in Gastrointestinal Diseases.” 2016, https://www.ncbi.nlm.nih.gov/
pmc/articles/PMC4923703/. Accessed 8 Aug. 2023.

FUN FACT: DID YOU KNOW THAT THE PRO-
DUCTION OF DIGESTIVE ENZYMES CAN BE
INFLUENCED BY YOUR SENSE OF SMELL AND
EVEN THE SIGHT OF FOOD? THE MERE ANTIC-
IPATION OF A DELICIOUS MEAL CAN TRIGGER
THE RELEASE OF ENZYMES IN YOUR SALIVA
AND DIGESTIVE TRACT. THIS MEANS THAT
YOUR BODY STARTS GETTING READY TO BREAK
DOWN THE FOOD EVEN BEFORE YOU TAKE
THE FIRST BITE! SO, IT'S NOT JUST YOUR TASTE
BUDS THAT GET EXCITED WHEN YOU SEE OR
SMELL A TASTY DISH – YOUR DIGESTIVE SYS-
TEM JOINS THE EXCITEMENT TOO!
WHAT CAUSES LOW ENZYMES?

There are many different factors that can inhibit digestive enzyme
production and cause a low digestive enzyme count. Serious causes
include pancreatitis, celiac disease and inflammatory bowel disease,
which can all destroy enzyme production.
Other common causes of low digestive enzymes include:
🔥 Food intolerances
🔥 Leaky gut
🔥 Bacterial overgrowth
🔥 Candida infection
🔥 Helicobacter pylori infection
🔥 Ageing
🔥 Low stomach acid
🔥 Stress
🔥 Antacids
SYMPTOMS OF LOW DIGESTIVE ENZYMES
If you’re unsure of whether you suffer from low digestive enzymes,
here are some common symptoms:
🔥 Gas and bloating after meals

🔥 Feeling full after eating only a few mouthfuls
🔥 Reflux, burping and nausea
🔥 A heavy feeling lasting up for hours after you eat
🔥 Indigested food in stools
🔥 Diarrhea or constipation
🔥 Nutritional deficiencies leading to fatigue
DIGESTIVE ENZYME SUPPLEMENTATION
Digestive enzyme supplementation can help out when your enzymes
are low or to target a specific deficiency. Choosing the right enzyme
supplement for you can be overwhelming as there are so many. There
is no one-size fits all answers for enzymes, and different combinations
and dosages may work for different people.

Enzyme supplements can be grouped into three categories by their
source: animal, plant or fungal. Animal-derived enzymes (usually pan-
creatic products from pigs) are broad-spectrum and potent but they
tend to be less shelf-stable and can be difficult for people to tolerate
with more sensitive immune systems. Plant-based enzymes such as
bromelain or papain may not be as broad-spectrum, but they tend to be
more affordable and more shelf-stable. It’s important to avoid brands
with fillers or artificial agents.
Specific enzymes target specific foods, so the first step would be to

identify which foods you struggle to digest. A combination supplement
with a blend of multiple digestive enzymes is often the best way to ad-
dress low enzyme production. Some of the common digestive enzymes
and the foods they help target are:
⭐ Cellulase: cellulose in fiber-rich plants

⭐ Lipase: fats and oils
⭐ Protease: proteins
⭐ Peptidase: certain proteins such as gluten or casein
⭐ Alpha-galactosidase: starches in legumes
⭐ Pectinase: pectin in fruits
⭐ Amylase: starches
⭐ Glucoamylase: maltose sugar
⭐ Invertase: sucrose sugar
⭐ Lactase: lactose sugar from dairy
HOW TO TAKE
Some digestive supplements are intended to be taken with a meal,
while others should be taken shortly before eating. Also, check the label
for the proper dosage, which will vary based on the type and strength

of the enzyme supplement. If you are unsure or have any questions,
ask your health practitioner. And, of course, if you are taking any med-
ications, be sure to consult your doctor before using any supplement.
HOW TO INCREASE YOUR DIGESTIVE

ENZYMES
There are some very simple diet and lifestyle changes that you can
make to help stimulate your body’s own production of digestive en-
zymes. These include:
1. Chew your food
Thoroughly chewing your food helps with the physical breakdown of

food. It also stimulates messages from your brain to your stomach to
start producing stomach acid and pepsin, which in turn stimulates your
pancreas to start producing digestive enzymes. Aim to chew your food
until it is pureed.
2. Avoid drinking during meals

Try to avoid consuming large amounts of liquid twenty minutes before
and after your meals, as this will dilute your digestive secretions and
render them less effective.
3. Ensure there is a mix of nutrient-dense raw and cooked

food in your diet
Not only do you need to eat a nutrient-dense diet to ensure you are
getting the right nutrients your body needs to produce your digestive
enzymes, but it’s also good to eat a balance of raw and cooked food.

Some raw foods which are rich in digestive enzymes include papaya,
pineapple, kiwi, avocado, banana, and fermented foods.
4. Eat adequate amounts of protein and zinc-rich foods
In order to make enzymes, our body needs protein and zinc. Some
good plant-based sources of protein include quinoa, legumes, nuts and
seeds. Aim for a palm-sized portion of protein at each meal.
Some great plant-based foods rich in zinc include nuts and seeds
(especially brazil nuts, almonds, cashews, peanuts, pine nuts, walnuts,
sesame seeds, chia seeds, pumpkin and sunflower seeds), vegetables
(such as sundried tomatoes, green peas, garlic, spinach and mush-
rooms), quinoa and legumes (especially chickpeas and soybeans).
5. Eat bitter foods
Eat the leaves of bitter herbs that promote digestion, including dan-
delion leaves, rocket and peppermint, as this will help to stimulate
digestive enzyme secretion.
6. Address food intolerances
Food intolerances can cause inflammation and affect the production

of your digestive enzymes. They vary from person to person, but some
of the common culprits include gluten, dairy, and eggs.
7. Try fasting
Try not to snack between meals or try intermittent fasting such as the
5:2 diet or the 16:8 diet. When your body is in a state of fasting, your

gastric acid triggers the intermittent release of secretin (a hormone)
that stimulates your liver and pancreas.
8. Reduce your stress
When you are stressed and your body switches to your “fight or flight”
response, bodily processes are temporarily halted so your body can
deal with the stress at hand. This means that there is a decrease in
the production of digestive enzymes. It becomes a real problem when
the stress is prolonged as digestion becomes increasingly impaired.
Learning how to manage your stress through practices such as medi-
tation, journaling, getting out in nature, and exercising is essential to
reducing your “fight or flight” response and making sure your body’s
production of digestive enzymes is not impaired.

Chapter 10: Vagus
Nerve Stimulation
Our final chapter is on one of the most surprising but important ways
you can support your gut health.
In recent years, sci-

entists have been
researching the effects
of the connection
between our gut and
our brain, known as the
Gut-Brain Axis. This is
a two-way communica-
tion pathway between
the gut and the brain,
where the health of
one affects the health
and function of the
other. A major player
in this communication
network is the vagus
nerve.

WHAT IS THE VAGUS NERVE?
The vagus nerve is the main nerve of our parasympathetic nervous sys-
tem. Its name, derived from the Latin word for "wandering," perfectly
captures its expansive reach. As the longest nerve in the autonomic
nervous system, it meanders from the brain stem all the way down
to the colon, playing a pivotal role in regulating both our sensory and
motor systems.51
This nerve is like the conductor of an orchestra, directing the sympho-

ny of muscles in our body. It sets the rhythm for our heart, orchestrates
the movements of our mouth and throat, and choreographs the invol-
untary dance that propels food through our digestive tract.
[51] “Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders.” Mar. 2018,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859128/. Accessed 8 Aug. 2023.

If you picture the information moving in the body as a network, about
80% of it moves up from the body to the brain, and only about 20% of
the traffic moves from the brain to the body.52 That is a lot of traffic,
and the vagus nerve handles the majority of it!
IMPORTANT FUNCTIONS OF THE VAGUS

NERVE:
⭐ Carrying Crucial Information

The vagus nerve communicates information to the brain from vital
organs, such as the liver, heart, and lungs. The messages are critical to
the everyday functions of the body, such as increasing and decreasing
heart rate, stimulating the production of bile and digestive enzymes,
and triggering the release of hormones that regulate moods, like oxy-
tocin and serotonin.
These hormones are of primary importance in mood regulation and

feelings of wellbeing. We are therefore increasingly aware that the
vagus nerve and the gut can play a significant role in mood disorders.53
The vagus nerve is also involved in the process of retaining memories.

In a study published in the Journal of Translational Medicine, scientists
found rats’ ability to retain spatial and fear-based memories (created
to protect them from previous negative outcomes) was strengthened
with the electrical stimulation of their vagus nerve.54
[52] “Vagus Nerve Stimulator.” Aug. 2022, https://www.ncbi.nlm.nih.gov/books/NBK562175/. Accessed. 8

Aug. 2023.
[53] “The gut-brain axis: the missing link in depression.” Dec. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/
PMC4662178/. Accessed 8 Aug. 2023.
[54] “Effects of vagus nerve stimulation on cognitive functioning in rats with cerebral ischemia reperfusion.”
Apr. 2016, https://translational-medicine.biomedcentral.com/articles/10.1186/s12967-016-0858-0. Accessed
8 Aug. 2023.

⭐ Digestion
There is a myriad of muscle movements that facilitate the functions
within our body, and the messages triggering them originate from our
brain and travel down the vagus nerve.
Peristalsis is the movement within our digestive tract that pushes

consumed food to our colon. Any inhibition of peristalsis can result in
slower transit time and constipation.
The vagal efferents (messages from our brain to our gut that travel
along the vagus nerve), together with hormones such as peptide cho-
lecystokinin, ghrelin, and leptin determine the rate of absorption,
storage, and utilization of nutrients. It is therefore a crucial regulator of
appetite and also how much of the healthy food we eat actually benefits
us.55
⭐ Immune System
The vagus nerve modulates the immune response and sends anti-in-
flammatory signals to other parts of the body through three pathways,
including the hypothalamic-pituitary-adrenal axis (HPA Axis), which
determines the body’s response to stress; the vago-splenic pathway,
which stimulates the release of noradrenaline and acetylcholine; and
the cholinergic anti-inflammatory pathway, which prompts the release
of acetylcholine to inhibit inflammatory molecules.56
[55] “Vagal Control of Satiety and Hormonal Regulation of Appetite.” 2011, https://www.jnmjournal.org/journal/
view.html?doi=10.5056/jnm.2011.17.4.338. Accessed 8 Aug. 2023.
[56] “A distinct vagal anti-inflammatory pathway modulates intestinal muscularis resident macrophages
independent of the spleen.” Jun. 2014, https://pubmed.ncbi.nlm.nih.gov/23929694/. Accessed 8 Aug.
2023.

FUN FACT: HAVE YOU EVER HEARD THAT YOUR
GUT FEELING IS A REAL THING? WELL, THE
VAGUS NERVE MIGHT BE THE REASON BEHIND
IT! THIS NERVE IS LIKE A DIRECT PHONE LINE
CONNECTING YOUR GUT AND YOUR BRAIN.
IT'S RESPONSIBLE FOR LETTING YOUR BRAIN
KNOW HOW YOUR STOMACH IS FEELING,
WHETHER YOU'RE HUNGRY, FULL, OR EVEN IF
SOMETHING ISN'T QUITE RIGHT DOWN THERE.
SO, NEXT TIME YOU TRUST YOUR GUT, YOU CAN
THANK THE VAGUS NERVE FOR KEEPING YOU
IN THE LOOP!
HOW DO YOU KNOW IF YOUR VAGUS NERVE

IS DAMAGED?
There are three main causes of vagus nerve dysfunction: infection,
inflammation, and stress, which could be physical or psychological.
These can lead to inflammation or pinching of your vagus nerve.
As there is a wide-ranging array of symptoms that can hint at that

damage, it is important to keep them in mind for accurate testing and
diagnosis.
🔥 Absent gag reflex

🔥 Difficulty talking or hoarse voice

🔥 Loss or change of voice
🔥 Dysphagia (difficulty swallowing and eating)
🔥 Earache
🔥 Low heart rate or fainting
🔥 Low stomach acid production
🔥 Bloating
🔥 Nausea and vomiting
🔥 Heightened stress response
🔥 Mood changes
VAGUS NERVE STIMULATION
Vagus nerve stimulation (VNS) is a type of neuromodulation aimed at
altering the activity of nerves. Currently licensed for the treatment of
epilepsy and depression, it works by implanting a device that sends
mild pulses of electricity in regular intervals through the vagus nerves
to the brainstem. The electrical impulses then dissipate in various areas
of the brain and alter the way brain cells work. This treatment looks
promising for other disorders, such as fibromyalgia and migraines. It
is expected that, as a field of treatment, it has great potential.57
However, there are natural ways of stimulating your vagus nerve and
achieving the consequent results. Try some (or all!) of the following
methods, and reap the benefits!
[57] “A review of vagus nerve stimulation as a therapeutic intervention.” May 2018, https://www.ncbi.nlm.nih.
gov/pmc/articles/PMC5961632/. Accessed 8 Aug. 2023.

1. COLD STIMULATION
An ice-cold shower or bath might not sound immediately inviting, but

Scandinavians and Russians have been purposefully wild swimming in
sub-zero winters for a long time because the physical and psychological
benefits have been well documented.
Cold stimulation triggers peripheral vasoconstriction, making your

body work harder to keep warmer by shifting the blood volume toward
the core. This resulting increase in central pressure activates the baro-
reflex which is responsible for reducing sympathetic nervous activity
while shifting autonomic heart rate control toward parasympathetic
dominance. You don’t need to find an ice-cold lake though, even ex-
posing your face to cold water can trigger that response.58 So, take the
plunge!
2. YOGA and EXERCISE
Yoga and gentle exercises have been proven to boost the vagus nerve
by working through the calming part of our nervous system, called the
parasympathetic system. One specific meditation technique, called
Sudarshan Kriya Yoga (SKY), really gives the vagus nerve a wake-up
call. It does all sorts of things like changing how your heart beats,
making your thinking sharper, and even improving how your digestive
system works. 59
[58] “Influence of cold water face immersion on post-exercise parasympathetic reactivation.” Oct. 2009,
https://link.springer.com/article/10.1007/s00421-009-1253-9. Accessed 8 Aug. 2023.
[59] “Breathing for health.” Jan-Jun. 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573542/. Accessed
8 Aug. 2023.

Another controlled study found that people who were struggling with
depression that didn't respond to regular treatments actually got better
after practicing SKY for only eight weeks! 60
The cool thing about yoga is that it's super easy to try at home using
online guides or by joining local classes. So, don't miss out on the
chance to give it a go!
[60] “A Breathing-Based Meditation Intervention for Patients With Major Depressive Disorder Following
Inadequate Response to Antidepressants: A Randomized Pilot Study.” Jan. 2017, https://www.psychiatrist.
com/jcp/depression/adjunctive-yoga-for-mdd/. Accessed 8 Aug. 2023.

3. DEEP BREATHING and MEDITATION
If stress activates the fight or flight response, deep breathing is the re-
verse of that process. Stress causes shallow and fast breathing. A series
of deep breaths informs your body you are not in danger and stimulates
the vagus nerve. This, in turn, activates the parasympathetic nervous
system and tells your brain it is time to rest and digest. The best way to
do that is to actively visualize your diaphragm and the muscles between
your ribs expanding with your breath and contracting when exhaling.
Studies have demonstrated that individuals suffering from depression,

anxiety, and chronic pain experience a remarkable improvement in
symptom severity after participating in regular mindfulness meditation
training.61
4. SOCIAL CONNECTION
Increasingly, we are aware that the need to connect with others is

beyond a desire and more of a human need. The warm feeling that we
get from interacting with friends, loved ones, and our community can
foster positive emotions, which, in turn, can improve the function of
the vagus nerve.
A notable longitudinal study compared a group that actively fostered

loving, caring emotion through group meditation against a control
group. The former group reported more positive emotions, an effect
moderated by baseline vagal tone.62
[61] “Observing the Effects of Mindfulness-Based Meditation on Anxiety and Depression in Chronic Pain
Patients.” Sep. 2015, https://pubmed.ncbi.nlm.nih.gov/26417764/. Accessed 8 Aug. 2023.
[62] “How positive emotions build physical health: perceived positive social connections account for the
upward spiral between positive emotions and vagal tone.” May 2013, https://journals.sagepub.com/
doi/10.1177/0956797612470827. Accessed 8 Aug. 2023.

5. SING a TUNE
Singing, humming, and chanting have been group favorites for ages.
People have been doing them since way back, and they're part of our
traditions and cultures. They're not just fun – they actually wake up
the vagus nerve by moving muscles in the throat, neck, and lungs.
The vagus nerve passes through the vocal cords and the inner ear, and
the vibrations that singing produces are a simple way to activate the
vagus nerve.
6. PROBIOTICS
The vagus nerve and the nerves in your digestive system are closely
linked, and more and more evidence shows that if your gut's bacteria
balance is off, it can mess with how the vagus nerve works.63
Some probiotics, such as Bifidobacterium, can signal to the brain using

the vagus nerve. Clinical studies where animals were supplemented
with L. Rhamnosus showed alterations in GABA receptors, all thanks
to the vagus nerve playing messenger.64
[63] “Resting vagal activity in schizophrenia: meta-analysis of heart rate variability as a potential endophe-
notype.” Jan. 2018, https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/
resting-vagal-activity-in-schizophrenia-metaanalysis-of-heart-rate-variability-as-a-potential-endopheno-
type/7A76D9F7D23BD889E7CA39A98CE42A66. Accessed 8 Aug. 2023.
[64] “Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in
a mouse via the vagus nerve.” Aug. 2011, https://www.pnas.org/doi/full/10.1073/pnas.1102999108. Accessed
8 Aug. 2023.

7. GET your CHOLINE IN!
For the vagus nerve to effectively convey its messages, it relies on its
primary messenger, acetylcholine (ACh). But ACh does more than
that – it can also calm down inflammation-causing agents (known
as cytokines) that are linked to issues like long COVID and overall
inflammation. Plus, ACh helps with memory and focus.
Here's where choline, a helpful amino acid, enters the scene. Choline
acts as a building block for ACh, making sure it's ready for action.
Think of it as setting up the stage for a big show. And there's even
more: studies on animals show that choline not only helps with heart
health by making the vagus nerve work better but also has a hand in
muscle control, memory, and even managing emotions and behavior
in the brain. It's like choline is part of the essential cast for a healthy
nervous system.
You'll find traces of choline in lots of plants, so if you go for a diverse

plant-focused diet, you'll be giving your nervous system a helping hand!
Here are some delicious ingredients that you can include in your diet:
⭐ Shiitake mushrooms
⭐ Soybeans
⭐ Wheat Germ
⭐ Cauliflower
⭐ Broccoli
⭐ Brussels sprouts
⭐ Almonds

Conclusion:
Embracing the
Journey to Better
Gut Health
As we wrap up this exploration But perhaps the most important
into the world of gut health, it's takeaway is that maintaining gut
clear that our gut is far more than health is not a one-size-fits-all
just a digestive organ. It's a com- approach. Each of us has a unique
plex ecosystem, a bustling city gut microbiota, shaped by factors
of trillions of bacteria that play a like diet, lifestyle, genetics, and
crucial role in our overall health even our environment. Therefore,
and well-being. From digestion what works for one person may
and nutrient absorption to im- not work for another. It's about
mune function and even mood finding what works best for you
regulation, the gut is involved in and your gut.
nearly every aspect of our health.
Remember, the journey to better
Throughout this e-book, we've gut health is just that—a journey.
explored the role of diet in gut It's not about perfection, but
health, delved into the world of about making small, sustainable
natural remedies like probiotics, changes that support your gut
prebiotics, and herbal remedies, health.
and discovered the benefits of fer-
mented foods and fiber-rich foods.

Whether it's incorporating more As you embark on your journey
fiber-rich foods into your diet, to better gut health, remember to
taking a probiotic supplement, listen to your body. It's your best
or simply taking time each day to guide. If something doesn't feel
relax and de-stress, each step you right, it probably isn't. Don't be
take is a step towards a healthier, afraid to seek professional advice
happier gut. if you're unsure or if your symp-
toms persist.
We've also learned that gut health
is not just about what you eat, but Lastly, remember to be patient.
also about how you live. Regular Improving gut health is a mara-
exercise, adequate sleep, and thon, not a sprint. It takes time
stress management techniques to rebalance your gut microbiota
are all integral to maintaining a and heal your gut lining. But with
healthy gut. It's about creating a persistence and consistency, you
lifestyle that supports not just can improve your gut health and,
your gut, but your overall health in turn, your overall health and
and well-being. well-being.
Here's to a healthier, happier gut!

RECIPES
Miso-Glazed
Eggplant with
Fermented Cashew
Cheese
This exquisite and
sophisticated Gourmet
Vegan Miso-Glazed Eggplant
with Fermented Cashew
Cheese is a plant-based
culinary delight that helps
support your gut health.
The dish features miso, a
fermented soybean paste,
and a homemade fermented
cashew cheese, both of
which are rich in probiotics
that promote a healthy and
balanced microbiome.
74 RECIPES FOR GUT HEALTH

The combination of umami flavors, creamy textures, and vibrant colors
make this dish a true gastronomic experience that is both visually
stunning and nutritionally beneficial.
Serves 3-4.
INGREDIENTS:
For the Miso-Glazed Eggplant:

🛒 2 medium eggplants, sliced lengthwise into 1/2-inch thick pieces
🛒 1/4 cup white miso paste
🛒 2 tbsp mirin (Japanese sweet rice wine)
🛒 2 tbsp soy sauce or tamari
🛒 1 tbsp erythritol (or other natural sweetener)
🛒 1 tbsp sesame oil
🛒 1 tbsp grated fresh ginger
🛒 2 cloves garlic, minced
🛒 1/4 cup chopped scallions
🛒 1 tbsp sesame seeds
For the Fermented Cashew Cheese:
1. 1 cup raw cashews, soaked for 4 hours or overnight
2. 1/4 cup water
3. 1 tbsp lemon juice
4. 1 tbsp nutritional yeast
5. 1/2 tsp salt
6. 1 probiotic capsule (contents only)

DIRECTIONS:
For the Fermented Cashew Cheese:
1. Drain and rinse the soaked cashews.

2. In a blender or food processor, combine cashews, water, lemon
juice, nutritional yeast, salt, and the contents of the probiotic
capsule. Blend until smooth and creamy.
3. Transfer the cashew mixture to a clean glass jar, cover with a
breathable cloth, and secure with a rubber band.
4. Allow the cashew cheese to ferment at room temperature for
24-48 hours, depending on your desired level of tanginess.
5. Once fermented, store the cashew cheese in the refrigerator
until ready to use.
For the Miso-Glazed Eggplant:
1. Preheat the oven to 400°F (200°C) and line a baking sheet with
parchment paper.
2. In a small bowl, whisk together miso paste, mirin, soy sauce,
erythritol, sesame oil, ginger, and garlic to create the miso glaze.
3. Brush each eggplant slice with the miso glaze, ensuring both
sides are well coated.
4. Arrange the eggplant slices on the prepared baking sheet and
bake for 20-25 minutes, or until tender and golden brown.
5. Remove the eggplant from the oven and let it cool slightly.
To serve:

1. Place a few miso-glazed eggplant slices on a plate.
2. Add a dollop of fermented cashew cheese on top of the eggplant.
3. Garnish with chopped scallions and a sprinkle of sesame seeds.
4. Serve immediately and enjoy this gourmet, gut-friendly, plant-
based meal!
Chamomile-
Infused Chia
Pudding
Enjoy a soothing and delicious treat
with this Chamomile-Infused Chia
Pudding. The calming properties
of chamomile tea combined with
the fiber-rich chia seeds create a
delightful and easy-to-make pudding
that promotes healthy digestion.
Chamomile is a well-known natural
remedy for digestive issues, as it con-
tains compounds that help relax the
muscles in the digestive tract, reduc-
ing gas and bloating. The chia seeds
in this recipe are an excellent source
of fiber, which promotes healthy di-
gestion and prevents constipation.

Serves 1.
INGREDIENTS:
🛒 1 cup unsweetened almond milk

🛒 2 chamomile tea bags
🛒 1/4 cup chia seeds
🛒 1-2 tbsp erythritol, xylitol, or monk fruit sweetener (adjust to
taste)
🛒 1/2 tsp pure vanilla extract
🛒 Fresh fruit and chopped nuts for topping (optional)
DIRECTIONS:
1. In a small saucepan, heat the almond milk over medium heat

until it reaches a gentle simmer. Remove from heat.
2. Add the chamomile tea bags to the warm almond milk and let
them steep for 5-7 minutes. Remove the tea bags and discard
them.
3. In a medium-sized bowl, combine the chamomile-infused
almond milk, chia seeds, sweetener, and vanilla extract. Stir well
to combine.
4. Cover the bowl with plastic wrap or a lid and refrigerate for at
least 4 hours, or overnight, to allow the chia seeds to absorb the
liquid and thicken the pudding.
5. Once the pudding has reached the desired consistency, give it a
good stir and adjust the sweetness if needed.
6. Serve the pudding in individual bowls or glasses, topped with
fresh fruit and chopped nuts.

Fermented Beet
and Carrot Salad
This vibrant and zesty
Fermented Beet and
Carrot Salad is a delightful
way to enjoy the benefits
of fermented foods. The
combination of earthy
beets, sweet carrots, and
tangy fermentation cre-
ates a delicious and nutri-
tious dish that supports a
healthy gut by introducing
beneficial bacteria and
aiding digestion.
This salad is perfect as a side dish or a light meal on its own, and it's
sure to impress with its bold flavors and beautiful presentation.
Serves 2.
INGREDIENTS:
🛒 2 medium beets, peeled and 🛒 1/2 small red onion, thinly

grated sliced
🛒 2 large carrots, peeled and 🛒 1/2 cup filtered water
grated 🛒 1/2 cup apple cider vinegar
🛒 1 tbsp sea salt 🛒 1/2 tsp black peppercorns
🛒 1 tbsp erythritol or xylitol 🛒 1/2 tsp red pepper flakes
🛒 1 tsp caraway seeds (optional)
🛒 1 tsp mustard seeds
DIRECTIONS:
1. In a large mixing bowl, combine grated beets, carrots, and sliced

red onion.
2. In a separate bowl or measuring cup, whisk together filtered
water, apple cider vinegar, sea salt, erythritol or xylitol, caraway
seeds, mustard seeds, black peppercorns, and red pepper flakes
(if using).
3. Pour the brine mixture over the beet and carrot mixture,
ensuring that the vegetables are fully submerged. If needed, add
more water to cover the vegetables.
4. Transfer the mixture to a clean glass jar, pressing down the
vegetables to remove any air bubbles and ensure they are fully
submerged in the brine.
5. Place a fermentation weight or small plate on top of the
vegetables to keep them submerged.
6. Cover the jar with a breathable cloth or a fermentation lid and
secure with a rubber band or the jar's ring.
7. Allow the beet and carrot salad to ferment at room temperature
for 5-7 days, checking daily to ensure the vegetables remain
submerged and to release any gas buildup.
8. Once the desired level of fermentation is reached, remove the
weight or plate, cover the jar with a tight-fitting lid, and store
the salad in the refrigerator.
9. Serve the Fermented Beet and Carrot Salad chilled as a side dish
or enjoy it on its own as a light, gut-friendly meal.

Apple and Fennel
Sauerkraut
Indulge in the delightful
flavors of Apple and
Fennel Sauerkraut, a reci-
pe that not only tantalizes
your taste buds but also
supports your gut health.
This unique sauerkraut
variation combines the
crisp sweetness of apples
with the aromatic hints
of fennel, creating a har-
monious blend that offers
a boost to your digestive
well-being. Fermented
foods like sauerkraut are
known to be rich in probi-
otics, the friendly bacteria
that contribute to a bal-
anced gut microbiome.
The natural fermentation process transforms the ingredients into a

nutritional powerhouse, teeming with live cultures that can enhance
your gut's diversity and functionality. The apples bring a touch of natu-
ral sweetness while providing fiber and essential nutrients, and fennel
adds its own set of benefits, known for its potential to ease digestion
and soothe the stomach.

By incorporating this Apple and Fennel Sauerkraut into your diet,
you're not only savoring a delectable dish but also nourishing your gut
with a dose of probiotic goodness.
INGREDIENTS:
🛒 1 medium-sized head of green cabbage (about 2 pounds)

🛒 1 medium-sized fennel bulb
🛒 1 large Granny Smith apple
🛒 1 tbsp caraway seeds
🛒 1 tbsp sea salt or kosher salt (non-iodized)
DIRECTIONS:
1. Prepare the vegetables: Remove the outer leaves of the cabbage

and set them aside. Cut the cabbage into quarters and remove
the core. Thinly slice the cabbage using a sharp knife or a
mandoline slicer. Transfer the sliced cabbage to a large mixing
bowl. Remove the fronds and stalks from the fennel bulb, then
thinly slice the bulb and add it to the bowl with the cabbage.
Peel, core, and thinly slice the Granny Smith apple, and add it to
the bowl as well.
2. Season and massage: Add the caraway seeds and salt to the bowl
with the vegetables. Using clean hands, massage the salt into the
cabbage, fennel, and apple mixture for about 5-10 minutes, or
until the vegetables have softened and released their juices.
3. Pack the mixture: Transfer the mixture to a clean, wide-mouthed
glass jar (about 1-quart size), packing it down tightly as you go.
Make sure to leave about 1 inch of headspace at the top of the jar.
Pour any remaining liquid from the mixing bowl into the jar.

4. Submerge the mixture: Take one of the reserved outer cabbage
leaves and fold it to fit the jar's opening. Place it on top of the
mixture, pressing it down to help submerge the vegetables
in their juices. If needed, use a clean, small glass jar or a
fermentation weight to keep the mixture submerged.
5. Ferment: Cover the jar with a clean cloth or a fermentation
airlock lid, and secure it with a rubber band or the jar's metal
ring. Store the jar in a cool, dark place, away from direct
sunlight, with a temperature between 60-70°F (15-21°C). Allow
the sauerkraut to ferment for at least 1 week, checking it every
day to ensure the vegetables remain submerged and to release
any built-up gases.
6. Taste and store: After 1 week, taste the sauerkraut to see if
it has reached your desired level of tanginess. If you prefer a
stronger flavor, let it ferment for another week or two, tasting
it periodically. Once it reaches your desired taste, remove the
cloth or airlock lid, replace it with a regular lid, and transfer the
jar to the refrigerator. The sauerkraut will continue to develop
flavor as it ages and can be stored in the refrigerator for several
months.
7. Enjoy your gourmet apple and fennel sauerkraut as a side dish,
on sandwiches, or mixed into salads for a tangy, probiotic-rich
addition to your meals!

Arugula and
Avocado Salad
Not only is this Aragula
and Avocado Salad a tasty
addition to any meal, it's
also loaded with super-
food power thanks to the
star ingredient: avocados.
These little green gems
are packed with dietary
fats that trigger the release
of bile, a natural laxative
agent. Plus, their antiox-
idant properties help to
neutralize pesky free radi-
cals, making them great for
your heart, circulation, and
even anti-aging.
But that's not all! This salad also features bitter arugula and radish,
which helps to stimulate digestion and improve bowel movements by
kickstarting the production of stomach acid and digestive enzymes.
So go ahead and enjoy your delicious salad, knowing that you're doing
your bowels some serious good.
Serves 2.

INGREDIENTS:
🛒 2 packed cups arugula, washed and dried

🛒 1 large avocado, sliced horizontally
🛒 ¾ cup cherry tomatoes, halved
🛒 3 radishes, sliced thinly
🛒 ½ small red onion, chopped in quarters and layers separated
🛒 2 tbsp pumpkin seeds
🛒 1 tbsp black sesame seeds
Dressing:
🛒 2 tbsp extra virgin olive oil

🛒 2 cloves garlic, minced
🛒 2 tbsp apple cider vinegar
🛒 ½ tbsp Dijon mustard
🛒 1 tsp erythritol, xylitol or monk fruit sweetener
🛒 ¼ tsp salt
🛒 1/8 tsp black pepper
DIRECTIONS:
1. Place salad ingredients in a bowl.

2. Mix dressing ingredients together and pour over salad.

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1 THE BEST NATURAL REMEDIES FOR GUT HEALTH

2 THE BEST NATURAL REMEDIES FOR GUT HEALTH

3 THE BEST NATURAL REMEDIES FOR GUT HEALTH

However, we are committed to reporting on cutting-edge results of scientific

4 THE BEST NATURAL REMEDIES FOR GUT HEALTH

This e-book is your personal party

5 THE BEST NATURAL REMEDIES FOR GUT HEALTH

Our digestive system is a

6 THE BEST NATURAL REMEDIES FOR GUT HEALTH

[1] “Your Digestive System and How it Works,” https://www.niddk.nih.gov/health-information/digestive-diseases/

7 THE BEST NATURAL REMEDIES FOR GUT HEALTH

However, like any complex system, things can go wrong. An imbalance

Looking after our gut health is therefore very important.

8 THE BEST NATURAL REMEDIES FOR GUT HEALTH

In fact, different bacteria thrive on different nutrients. Some bacteria,

FOODS THAT HARM GUT HEALTH:

This can lead to chronic inflammation, which in turn precedes the

10 THE BEST NATURAL REMEDIES FOR GUT HEALTH

1. Sugary foods and drinks

Sugar, especially in excess, is like the Godzilla of gut health, stomping

A 2019 study published in the prestigious JAMA Internal Medicine

Artificial sweeteners are regarded as one of the leading causes of poor

11 THE BEST NATURAL REMEDIES FOR GUT HEALTH

Common artificial sweeteners to avoid include:

🔥 Aspartame (Equal) 🔥 Sucralose (Splenda)

12 THE BEST NATURAL REMEDIES FOR GUT HEALTH

🔥 Bacon, ham, and sausage, 🔥 Cakes, pies, cookies,

13 THE BEST NATURAL REMEDIES FOR GUT HEALTH

FOODS THAT ARE GOOD FOR YOUR GUT:

🌿 Fiber-rich Foods: Dietary fiber is a gut health superstar. It serves

14 THE BEST NATURAL REMEDIES FOR GUT HEALTH

DID YOU KNOW THAT JUST 100G OF CHIA SEEDS

15 THE BEST NATURAL REMEDIES FOR GUT HEALTH

16 THE BEST NATURAL REMEDIES FOR GUT HEALTH

WHAT ARE THEY?

17 THE BEST NATURAL REMEDIES FOR GUT HEALTH

18 THE BEST NATURAL REMEDIES FOR GUT HEALTH

Some of their primary roles in the body include:

⭐ Regulating bowel transit time to prevent constipation and

⭐ Reducing inflammation in the gut 17

⭐ Healing colon tissue and strengthening the intestinal barrier to

19 THE BEST NATURAL REMEDIES FOR GUT HEALTH

⭐ Binding to viruses such as rotavirus and reducing their effects 21

⭐ Decreasing the effects of bacterial toxins such as Clostridium

⭐ Dampening the overactivity of the immune system in conditions

[19] “Health benefits of probiotics: a review.” Jan. 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/

20 THE BEST NATURAL REMEDIES FOR GUT HEALTH

⭐ Lactobacillus acidophilus: Known for its ability to support

Clinical expertise and advice from a qualified health practitioner can

However, if you need to choose a probiotic supplement on your own, here

21 THE BEST NATURAL REMEDIES FOR GUT HEALTH

22 THE BEST NATURAL REMEDIES FOR GUT HEALTH

Spore-based probiotics are a type of probiotic sup-

Spore-based probiotics are believed to offer several

23 THE BEST NATURAL REMEDIES FOR GUT HEALTH

In rare cases, probiotics can cause serious infections in people with

Refer to the product for storage instructions, as some may need to be

24 THE BEST NATURAL REMEDIES FOR GUT HEALTH

25 THE BEST NATURAL REMEDIES FOR GUT HEALTH

By providing nourishment for beneficial bacteria, prebiotics can help

FUN FACT: DID YOU KNOW THAT NOT ALL FI-

26 THE BEST NATURAL REMEDIES FOR GUT HEALTH

27 THE BEST NATURAL REMEDIES FOR GUT HEALTH