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Read time: 6.7 minutes I'm about to reveal something that might be TMI (too much information) but I assure you it's for a good reason. Back when I was dating my wife, I had a big problem: I farted way too much. I would fart almost everywhere. There were no bounds to where and when I would fart. Thankfully, my wife was gracious enough to oversee this (and eventually marry me). But she did one thing during our relationship that I'll never forget: She took over the cooking in our home. Being the busy entrepreneur that I am, I didn't have enough time to cook, so she took it upon herself to make me meals I could eat at a moment's notice. After a few months of doing this, low and behold, my farting disappeared almost entirely. I also experienced less stomach bloating, more focus, more energy, and, most importantly, I got leaner without even counting my calories. It was a miracle...except it wasn't. What she had done without my knowledge was heal my gut with food. In this article, I want to explain the complexities of gut health and teach you how to heal it. TABLE OF CONTENTS - What is your gut microbiota and why is it important?
- What are the symptoms of poor gut health?
- The 4 types of foods to heal your gut.
- The foods to avoid for a healthy gut.
- Do probiotics work? The answer might shock you.
Feel free to jump ahead if you already know some of this information. That said, let's start at the beginning... What is the Gut Microbiota? The gut microbiota is like a bustling metropolis living inside your intestines. It's made up of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes. Think of it as an invisible ecosystem that plays a crucial role in your overall health. Your gut health is like the foundation of a house. You don't see it or think about it much, but if it crumbles, you're kinda screwed. If you choose to ignore it, you're inviting problems like chronic inflammation, mood swings, and even mental health issues because your gut affects not only your body but your brain as well. Symptoms of Poor Gut Health Do you suffer from any of the following? - Digestive Issues: Frequent bloating, gas, constipation, diarrhea, or heartburn? Yep, your gut's waving a red flag.
- Food Intolerances: Suddenly can't handle dairy or gluten? Your gut might be to blame.
- Unexplained Weight Changes: Losing or gaining weight without changing your diet? Your gut bacteria could be messing with your metabolism.
- Fatigue: Constantly tired, even after a good night's sleep? An unhealthy gut can affect your energy levels.
- Sleep Disturbances: Poor gut health can lead to insomnia or poor sleep quality.
- Skin Problems: Acne, eczema, or rosacea could be linked to gut inflammation.
- Autoimmune Conditions: An unhealthy gut can trigger your immune system to attack your own body.
- Mood Swings and Mental Health Issues: Anxiety, depression, and mood swings can be tied to gut health. The gut-brain axis is a powerful thing.
- Frequent Infections: If you're always catching colds or infections, your gut might not be supporting your immune system properly.
If so, then you might have some issues in your gut. The good news is that you can fix these. If your body was a computer, think of your foods as the code to program it. Eating the right foods (and avoiding harmful ones) can fix your gut and improve your quality of life. Specifically, there are four foods to add to your diet to improve your gut health. Eat these 4 Types of Foods for a Healthier Gut #1 - Probiotic Rich Foods Eating probiotic-rich foods is like sending reinforcements to your gut's army. These foods contain live beneficial bacteria that help maintain a healthy balance in your gut microbiota. They've been shown to restore balance to the gut, improve digestion, boost immunity, reduce inflammation, support weight management, and enhance mental well-being. Probiotic Rich Food Sources: - Yogurt: Made from fermented milk, yogurt is one of the best sources of probiotics. Look for live or active cultures on the label.
- Kefir: This fermented milk drink is packed with a diverse range of probiotics, often more so than yogurt.
- Sauerkraut: Fermented cabbage that's teeming with probiotics. Just make sure to choose the unpasteurized kind, as pasteurization kills the beneficial bacteria.
- Kimchi: A spicy Korean dish made from fermented vegetables, typically cabbage and radishes, loaded with probiotics.
- Miso: A Japanese seasoning made from fermented soybeans. Miso soup is a popular way to consume it.
- Kombucha: A fermented tea drink that's become trendy for its probiotic content. It's slightly effervescent and can come in various flavors.
- Tempeh: Fermented soybeans that form a firm, nutty cake. It's a great plant-based protein source with added probiotic benefits.
- Pickles: Cucumbers fermented in brine (saltwater) rather than vinegar can be a good source of probiotics. Again, look for the unpasteurized variety.
#2 - Prebiotic Rich Foods If probiotic foods add reinforcements to your gut, prebiotic foods provide high-quality fuel for them to thrive. Prebiotic foods provide "feel-good" bacteria for your gut to improve the probiotic food's effectiveness. This enhances the benefits that probiotic foods provide in the list above. Prebiotic Rich Food Sources: - Garlic: Contains inulin, a type of prebiotic fiber that promotes the growth of beneficial bacteria.
- Onions: Rich in inulin and fructooligosaccharides (FOS) help improve gut health and boost immune function.
- Leeks: Like garlic and onions, leeks are high in inulin, supporting healthy gut bacteria.
- Asparagus: Packed with inulin, asparagus helps nourish the good bacteria in your gut.
- Bananas: Green bananas are particularly rich in resistant starch and FOS, promoting the growth of good bacteria.
- Apples: Contain pectin, a type of soluble fiber that acts as a prebiotic, supporting gut health.
- Oats: High in beta-glucan, a soluble fiber with prebiotic properties.
- Flaxseeds: Provide soluble and insoluble fiber, supporting gut health and promoting regular bowel movements.
- Psyllium husk: Rich in soluble fiber, which feeds the beneficial bacteria in your gut, promoting a healthy microbiota.
- Barley: Contains beta-glucan and other fibers that have prebiotic effects, promoting a healthy gut microbiota.
#3 - Amino Acid Rich Foods Think of amino-acid rich foods as a tool to strengthen the structure of the home that your gut microbiota resides in. Their main purpose is to help soothe and strengthen the barrier of your gut. They have been shown to strengthen the gut lining, boost immune function, and improve digestive enzyme and neurotransmitter production. Amino Acid Rich Food Sources: - Lean Meats (Chicken, Turkey, Beef): These meats are rich in glutamine. This amino acid fuels the cells lining the intestines and supports the integrity of the gut barrier, preventing leaky gut syndrome.
- Fish (Salmon, Tuna, Cod): High in glycine and glutamine, which help repair and maintain the gut lining. The anti-inflammatory omega-3 fatty acids in fish also reduce gut inflammation.
- Eggs: Provide cysteine and methionine, essential for producing glutathione, a powerful antioxidant that protects gut cells from damage and supports detoxification.
- Dairy Products (Milk, Cheese, Yogurt): These contain casein and whey proteins rich in glutamine and cysteine. These help repair the gut lining and support a healthy immune response.
- Legumes (Lentils, Chickpeas, Beans): Rich in arginine and glutamine, legumes help maintain the gut lining and support the growth of beneficial gut bacteria. The high fiber content also aids in digestion and regularity.
- Nuts and Seeds (Almonds, Chia Seeds, Pumpkin Seeds): These foods provide arginine, which supports blood flow to the gut, aiding in nutrient absorption and healing. They also contain fiber that promotes gut health.
- Soy Products (Tofu, Tempeh, Edamame): Soy is rich in glutamine and arginine, which help repair and maintain the gut lining. Fermented soy products like tempeh also provide probiotics that support a healthy gut microbiota.
- Whole Grains (Brown Rice, Oats, Barley): While not complete proteins, whole grains paired with legumes provide a full spectrum of essential amino acids. The high fiber content in whole grains supports healthy digestion and feeds beneficial gut bacteria.
#4 - Polyphenol Rich Foods Finally, polyephenol rich foods help fight off harmful bacteria while promoting the growth of healthy bacteria to maintain a healthy gut. They have been shown to have anti-inflammatory effects, enhance digestion, support immune function, regulate metabolism, and protect against pathogens. Polyphenol Rich Food Sources: - Berries: Blueberries, strawberries, raspberries, and blackberries are high in polyphenols and antioxidants.
- Dark Chocolate: Rich in flavonoids, dark chocolate supports gut health and provides numerous other health benefits.
- Red Wine: In moderation, red wine contains resveratrol, a type of polyphenol with various health benefits.
- Green Tea: Contains catechins, which are potent antioxidants and support gut health.
- Olive Oil: Extra virgin olive oil, is rich in polyphenols and beneficial fats.
- Nuts: Almonds, walnuts, and hazelnuts are good sources of polyphenols.
- Spices and Herbs: Cloves, star anise, and cocoa powder are high in polyphenols. Fresh herbs like oregano, thyme, and rosemary are also beneficial.
- Vegetables: Spinach, artichokes, and red onions are good sources of polyphenols.
- Fruits: Apples, cherries, and plums provide a variety of polyphenols.
- Legumes: Black beans and other legumes offer significant polyphenols.
10 Foods to Avoid (or Eat Less Of) For a Healthy Gut - Hyper Processed Foods: High in unhealthy fats, sugars, and artificial additives, processed foods can disrupt the gut microbiota, increase inflammation, and lead to poor digestive health.
- Sugar and Artificial Sweeteners: Excessive sugar can feed harmful bacteria and yeast, leading to an imbalance in the gut microbiota. Artificial sweeteners like aspartame and sucralose can negatively affect gut bacteria and metabolism.
- Refined Carbohydrates: Foods like white bread, pastries, and sugary cereals can spike blood sugar levels and disrupt gut-bacteria balance.
- Processed Meats: High consumption of processed meats can increase the risk of gut inflammation and negatively affect the gut microbiota. Processed meats often contain harmful additives and preservatives.
- Fried Foods: High in unhealthy fats and difficult to digest, fried foods can slow digestion and cause gut discomfort, bloating, and inflammation.
- Dairy Products (for those who are lactose intolerant): Lactose intolerance can lead to symptoms like bloating, diarrhea, and abdominal pain due to the inability to digest lactose, a sugar found in dairy products.
- Alcohol: Excessive alcohol consumption can disrupt the balance of gut bacteria, increase gut permeability (leaky gut), and cause inflammation.
- Caffeine (in excess): While moderate caffeine intake is generally fine, excessive caffeine can lead to gut irritation and acid reflux and disrupt gut motility.
- Gluten (for those with gluten intolerance or celiac disease): Gluten can cause significant digestive issues and inflammation in individuals with these conditions.
- High-FODMAP Foods (for those with IBS): Foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) can cause bloating, gas, and abdominal pain in individuals with irritable bowel syndrome (IBS).
Practical Tips: - Read Labels: Be mindful of ingredients in packaged foods.
- Cook at Home: Preparing meals at home allows you to control what goes into your food.
- Moderation: If you consume some of these foods, do so and pay attention to how your body reacts.
Do probiotics work? Yes, probiotics can work, but their effectiveness depends on several factors. Here's the lowdown: - Type of Probiotic: Different strains of probiotics offer different benefits. For example, Lactobacillus and Bifidobacterium are commonly studied and have positively affected gut health, immunity, and digestion.
- Health Condition: Probiotics are particularly effective for certain conditions, such as antibiotic-associated diarrhea, irritable bowel syndrome (IBS), and some infections. However, their effectiveness can vary for other conditions.
- Dosage and Duration: The right dosage and consistent use are crucial. Too little, and you won't see benefits; too much, and you might experience side effects. Duration of use also matters—sometimes, it takes a few weeks to see results.
- Individual Variation: Everyone's gut microbiota is unique. A probiotic that works wonders for one person might not do much for another. Factors like diet, genetics, and overall health play a role.
- Quality and Storage: Probiotics must be alive to be effective when consumed. Proper storage and handling are essential to maintain their potency.
Probiotics can be effective, but their success depends on the type, dosage, individual differences, and the specific health issue being addressed. Finding what works best for you often involves trial and error. Time to build a healthy gut Your gut is the control center for your health, mood, and immunity. While we're still trying to determine the extent to which it affects our brain and body, its importance cannot be stated enough. What you feed your body can code your future energy, focus, immune system, and health. I hope this guide helped you along your journey to becoming the best version of yourself. Onwards and upwards 🚀 - Dan When you're ready, here are 3 ways I can help: 1. The Lean Body 90 System: When you're ready to get in great shape, Lean Body 90 is the obvious choice. Prioritize your health for just 90 minutes a week to reach your fitness goals. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here. 2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one on one coaching here. 3. Promote yourself to 218,926+ subscribers by sponsoring this newsletter. .png) | Refer High Performing Friends | Have friends who'd love the High Performance newsletter too?
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- Wang B, Wu G, Zhou Z, Dai Z, Sun Y, Ji Y, Li W, Wang W, Liu C, Han F, Wu Z. Glutamine and intestinal barrier function. Amino Acids. 2015 Oct;47(10):2143-54. doi: 10.1007/s00726-014-1773-4. Epub 2014 Jun 26. PMID: 24965526.
- Pacheco-Ordaz R, Wall-Medrano A, Goñi MG, Ramos-Clamont-Montfort G, Ayala-Zavala JF, González-Aguilar GA. Effect of phenolic compounds on the growth of selected probiotic and pathogenic bacteria. Lett Appl Microbiol. 2018 Jan;66(1):25-31. doi: 10.1111/lam.12814. PMID: 29063625.
- https://pdf.sciencedirectassets.com/780155/1-s2.0-S2772502222X00024/1-s2.0-S2772502222001457/main.pdf
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