It seems that all of my friends and family are coming up to me and asking the same question. Maybe, you as you’re reading this are thinking the same question. What can I do to heal my gut?
It’s tough to sum up my thoughts in a few minute conversation. Heck, it’s are hard to contain it all in a single blog post. Yet, there are some major actionable steps that you can take starting today to heal your gut.
In this post, I’ll cover 7 major steps that if taken will immediately improve your gut health and make you near superhuman! Come on, who wants to get sick ever again? That’s so 20th century. So, let’s get started.
Why 7 Steps?
Well, I thought you might ask. The reality is that there are about 1,001 ways that you can heal your gut. However, I can’t cover all of those in one post. I also like the number 7.
All kidding aside, the truth is that these 7 steps, if taken, will begin the process of healing your gut most effectively. There’s major science to back these points up and these actionable items will heal you remarkably fast.
Also, these 7 steps are the most fascinating to me right now. Some of these you would never think of as ways to heal your gut. So, strap on your seat belts. It’s time to take a ride.
1. Remove Lectins From Your Diet
Lectins are a hot button issue in the health world right now. I recently was able to see Dr Gundry, an expert in lectins, speak at a conference.
What he brought up was mind blowing. His work is revolutionary on many fronts. I won’t get too much into the science but lectins are scientifically proven to cause intestinal permeability (1).
What happens is that a lectin is a protein that binds to cells. They are sticky. So, when eaten in a high abundance they essentially stick to the gut wall which is only a cell in thickness.
When this happens the lectins bind together and prevent the body from healing tears in the intestinal lining. When this healing has been prevented we see an increase in Leaky Gut. Here are the major offenders in the Lectin realm to avoid:
- Beans & Legumes
- Out of season Fruit
- Casein A1 Milk (non-european cows)
2. Remove Grains
The truth is that the inside of you is as sensitive as the outside of you. If you’re going to heal your gut you need to stop eating foods that are going to literally damage your internals (2).
There are simply hard to digest foods. Wheat being one of those foods that is almost impossible to digest. Especially whole wheat and whole brown rice.
Not only do these foods contain high amounts of lectins which bind to your intestinal wall but they physically damage your gut lining. Your body is a tight space inside. When it’s trying to push through foods that are partially undigested damage can and will occur.
Removing cereal grains, wheat and other hard to digest foods like brown rice is your next step to a healthy gut. Let’s talk about a lesser known evil.
3. Remove GMO foods from your Diet.
GMO’s are definitely frankenfoods and if that wasn’t enough to keep you away I have one more bone of contention to add to your list. The truth is resounding so let’s talk about it.
GMO’s are not only bad because they’ve been created by human bioengineering. That wouldn’t be as bad if companies like Monsanto didn’t create Round – Up Ready Corn.
The reason that your foods are Genetically Modified is for mass production. Companies like Monsanto are making the foods that are completely immune to one of the strongest herbicides we’ve ever known, Round Up.
The issue with round up is not it’s ability to hurt us, persay. Glyphosate, or Round Up, has a powerful ability to kill the good microbes in our gut. It attacks the Shikimate Pathway which is how our good microbes metabolize food and live. Once this pathway is cut off by the Glyphosate those little microbes are as good as dead (3).
I wrote a whole article on this, you can check it out here.
4. Relieve Stress
Stress causes gut damage like nothing else. The truth is that stress causes some strange reactions in our bodies. One of the major bodily functions that takes place during prolonged stress is extra blood flow to the brain.
This seems great, right? Wrong! When you get that increased blood flow to your brain you have to steal it from somewhere. Well, the first culprit is the gut.
The brain will literally steal blood from the gut which leaves it in a weakened state. That means, your body is simply ditching your gut for self preservation.
Do some yoga, try some practical psychology approaches, quit the high stress job, and learn to be at peace with your life. This needs to happen! Your gut wall depends on it.
5. Get Your Vitamin D3 Levels Checked
Your gut health and your Vitamin D levels are directly linked. That’s right, the sun does much more for you than garner a nice skin tone. It helps heal your gut (4).
The gut wall needs Vitamin D3 to repair itself. If you’re not getting enough or your blood levels are low you have to supplement or simply get more sun!!
You can go to your doctor to get a check up and have them test your blood. Or, if your prefer to do it more cheaply and at home you can check out Grass Roots Health.
This organization is running a human study on Vitamin D levels and offers you a cost effective at home method to check your D. You can check out their website HERE.
6. Incorporate Bone Broth
Bone broth is one of the most powerful foods you can take. It is loaded with vitamins and nutrients. It’s also super easy to make at home if you don’t want to spend $10 on a small jar at the store.
When the gut wall has been compromised there needs to be massive action taken to heal it. Bone broth has almost every nutrient needed to heal the gut lining.
Things like collagen and gelatin naturally occur in bone broth. These two together are what makes up your skin and gut lining. If you focus on taking these two foods you’ll see massive improvements in your gut lining’s health.
Then Bone Broth also has the amino acids proline, glutamine and arginine. These amino acids are the building blocks that will heal and seal your gut.
7. Incorporate Probiotic Rich Foods
You can take a supplement, sure. However, a good probitotic supplement will have around 100 million friendly bacteria in a serving. On the other hand, a couple of Tablespoons of fermented vegetables conatins between 16-17 TRILLION friendly bacteria.
That difference creates the great divide between a supplement and a living food. Having fermented vegetables, kombucha, Kefir, and yogurts is more powerful than a supplement. You can make these on your own or often times buy them from a store.
With that said, I do recommend a raw source of milk that has been grass fed. Also, because I shunned A1 dairy above make sure the milk comes from a sheep, goat or Jersey/Brown Cow. White and black cows produce A1 milk. Stay away from A1 dairy from white and black cows!
I hope this covers some things you knew and some that you didn’t. Let me know below in the comments, what are some other ways you’ve used to heal your gut?