Updated: Dec 19, 2019
Remove refined sugar and carbohydrates. Harmful bacteria love sugar! They will feast on white bread, biscuits, crisps, cakes and ice cream. Reducing sugars will prevent harmful bacteria from thriving in your gut. Replace refined carbohydrates with whole-grain alternatives that are full of fibre.
Consume coconut oil. 1 tablespoon of organic and unrefined coconut oil twice per day. Coconut oil contains lauric and capric acids which can help prevent the growth of harmful bacteria and yeasts such as candida in the gut.
Include prebiotics. Prebiotics are the non-digestible parts of plants. Prebiotics are fermented in the gut to produce compounds that you good bacteria love to feed on. Think of prebiotics as fertiliser for you beneficial bacteria. Some great sources of prebiotics include onions, leeks, chicory, artichokes, bananas and blueberries.
Add probiotics. Probiotics are live bacteria. fermented foods such as kimchi, sauerkraut, kombucha, kefir and yogurt can provide lots of good bacteria to help repopulate the gut and help to resolve symptoms of gut dysbiosis. Dysbiosis occurs when the harmful bacteria and yeast outnumber the beneficial.
Cook with ghee. This is a form of clarified butter, often tolerated by those with lactose intolerance. Ghee is high in a compound called butyrate, a short- chain fatty acid that can help to reduce inflammation in the gut.
Apple cider vinegar before meals. One tablespoon of apple cider vinegar (preferably unpasturised with ‘the mother’) diluted in water before a meal will help to stimulate your stomach acid production. Adequate levels of stomach acid are critical for the efficient breakdown of the food you eat. We are not just what we eat, we are what we digest and absorb! Caution: not suitable for those with stomach ulcers.
Stimulate your digestive enzymes. Bitter greens such as rocket, watercress or radishes before a meal can help to stimulate your pancreas to release digestive enzymes so that you can efficiently breakdown and absorb nutrients.
Let me know how you get on with improving your gut health. Leave me a comment below.