5 RADICAL RULE #4: REPAIR YOUR GUT
Natural forces within us are the true healers of disease.
—Hippocrates
If you’ve been reading anything lately about diet and nutrition, I’m sure this chapter will not come as a surprise. The truth is, if you are constantly fighting your weight, feeling stressed, or your bowels are always backed up, then you probably have a messy microbiome.
Think of your microbiome as another organ, one that plays a role in nearly every process in your body—including your metabolism. You have already learned how brown fat and muscle tissue are two metabolically active tissues. And now you have the third: the microbiome!
Each of us carries around a diverse community of microscopic life on and within our body—trillions of microorganisms playing together in one giant symphony. A large segment of your microbiome resides in your digestive tract, and this microbial community is involved in everything from your digestion to your immune function, emotions, and behavior. They might even be controlling those carbohydrate cravings… you could be eating to satisfy a hungry hoard! Science has shown that our food preferences, energy use, fat storage, and body composition are heavily influenced by the types of bacteria that live in our gut.
But here is where it gets messy.
The foods you eat, your daily stresses, sleep, toxic exposures, medications, and other factors all work together to alter your microbiome, for better or for worse. Your digestive tract may be harboring mostly “skinny bugs”… or mostly “fat bugs”!
More than two thousand years ago, Hippocrates, long regarded as the “father of medicine,” stated that “all disease begins in the gut”—and now an explosion of science proves he was right. Our body has evolved a symbiotic relationship with the microbial world. Your gut flora occupies every square centimeter of your digestive tract from your mouth to your anus, each region housing a unique community of microorganisms (mainly bacteria, but also viruses, fungi, and protozoa1) that have adapted to those specific conditions and perform functions for your benefit. For example, more than six hundred species of bacteria have been identified in the mouth alone, with healthy population counts required for prevention of cavities, throat and ear infections, and even halitosis. Friendly gut bacteria (especially certain strains of Bifidobacteria) synthesize B vitamins for us, including B12, folate, biotin, thiamine, and niacin. Behind the scenes, these tiny organisms are also epigenetic superheroes, influencing our cells’ genetic expression—whether certain genes are activated—including genes affecting your body weight.
If you have a healthy, balanced microbiome, around 85 percent of your bacteria will be the beneficial variety and only 15 percent pathogenic. However, if too many of the wrong microbes take over and this ratio goes upside down (dysbiosis), your immunity, cellular communication, and metabolism can tumble like dominos.
Although every individual’s microbiome is unique, like fingerprints, science is discovering that certain diseases have unique microbial signatures. The makeup of your microbiome is continuously changing in response to shifts in diet, lifestyle, stress, and exposure to toxic agents. Several factors are known to shape your microbiome throughout your life, from the type of birth you had (vaginal or Caesarean) to your diet as a baby (breast milk or formula), your diet as an adult, frequency of antibiotic use, and chemical exposures.
The typical modern-day American diet and lifestyle inflict a lot of damage on our native flora. Refined sugar, artificial sweeteners, certain sugar alcohols, chemicals, and processed foods deal serious blows to your friendly flora. Gluten, the protein found in wheat, rye, and barley, is particularly problematic as well, even for those who do not consider themselves to be gluten sensitive. Poor sleep habits, inactivity, and chronic stress further contribute to a messy microbiome.
The good news? The microbiome’s plasticity means you can restore it with a few basic strategies, and the resultant health benefits will quickly trickle upstream. If a radically improved metabolism is what you’re going for, then keeping your microbiome happy and healthy is a top priority.
Myth: Bacteria outnumber human cells 10:1 in the human body.
YOUR MICROBIOME MATTERS FOR WEIGHT, HORMONES, AND HEALTH
We carry an impressive bacterial load, but what our single-celled companions do for us is even more impressive! Your gut flora informs everything from your bowel habits to cancer risk. When it comes to appetite, blood sugar stability, synthesis of nutrients, and even detox, your microbiome is calling the shots.
If you become a host to large colonies of the wrong bacteria, the health effects can be profound. They can trigger disease by flipping undesirable genes into the ON position. Altered microbiomes are associated with a mind-numbing array of conditions, such as Parkinson’s disease, chronic fatigue, bowel disorders (Crohn’s disease, IBD, and IBS), skin ailments, and many more.4 Sometimes the role these organisms play is very basic. For example, your microbiome can protect you from heart attack and stroke because these friendly flora are one of your best sources of carotenoids.5
HOW YOUR GUT FLORA KEEPS YOU HEALTHY
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Digestion and absorption
IMMUNITY, HORMONES, DETOX & OTHER: Immune health and control of pathogens through “competitive exclusion”
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Synthesis of nutrients (B vitamins, carotenoids, vitamin K, enzymes, CLA, folic acid, vitamin D)
IMMUNITY, HORMONES, DETOX & OTHER: Modulation of inflammation (limitation of cytokine production)
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Optimal use of antioxidants, including polyphenols
IMMUNITY, HORMONES, DETOX & OTHER: Detoxification
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Mineral bioavailability
IMMUNITY, HORMONES, DETOX & OTHER: Deactivation of cancer-causing compounds
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Amino acid metabolism
IMMUNITY, HORMONES, DETOX & OTHER: Optimal liver function
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Appetite control
IMMUNITY, HORMONES, DETOX & OTHER: Hormone regulation
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Blood sugar stability
IMMUNITY, HORMONES, DETOX & OTHER: Stress reduction (by regulating stress hormones, cortisol and adrenalin)
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Healthy body weight and prevention of obesity
IMMUNITY, HORMONES, DETOX & OTHER: Mental health and positive moods (synthesis of serotonin and other neurotransmitters, gut-brain connection)
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Carbohydrate absorption
IMMUNITY, HORMONES, DETOX & OTHER: Lipid metabolism and cholesterol regulation
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Bile acid recycling
IMMUNITY, HORMONES, DETOX & OTHER: Pain control
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Lactase production (an enzyme required for digestion of dairy)
IMMUNITY, HORMONES, DETOX & OTHER: Sleep quality
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Healthy gut barrier
IMMUNITY, HORMONES, DETOX & OTHER: Longevity
DIGESTION, METABOLISM, BODY WEIGHT & COMPOSITION: Normalization of bowel movements
IMMUNITY, HORMONES, DETOX & OTHER:
FAT BACTERIA, SKINNY BACTERIA
Is an unbalanced microbiome increasing your pants size?
Two factors have a profound impact on metabolism: microbial diversity, and the ratio of Firmicutes to Bacteroidetes bacteria in your gut. Belgian professor Patrice D. Cani discovered that obesity is associated with reduced numbers of certain species of gut bacteria from the phylum Bacteroidetes and increased numbers from certain species in the phylum Firmicutes. He is also investigating the use of the bacterial species Akkermansia muciniphila as a treatment for obesity because people with greater numbers of those organisms appear to have a stronger metabolism, lower inflammation, and better intestinal function.6
Studies show that lean individuals have more diverse microbiomes than overweight individuals, and people with more diverse microbiomes live longer.7 As diversity declines, opportunistic pathogens take over, which stresses the body and drives up inflammation, food cravings, weight gain, diabetes risk, mood instability, hormone dysfunction, and a host of other problems that add misery to your life while carving years off your life span.
Firmicutes and Bacteroidetes make up 90 percent of the bacteria in your colon. Firmicutes are “fat-loving” bacteria that are extremely proficient at extracting calories from food, which increases fat absorption. These guys lead you down the road toward obesity, diabetes, and heart disease. On the other side of the ring are Bacteroidetes, which specialize in breaking down plant starches and fibers into energy your body can use, in the form of shorter-chain fatty acids. A study from Washington University showed that obese individuals have 20 percent more Firmicutes and 90 percent fewer Bacteroidetes, on average. A simple way to improve your ratio is by consuming more fiber.
On the other hand, two bacterial strains, Lactobacillus rhamnosus and Lactobacillus gasseri, are on the radar for offering special benefits to those needing to lose weight. In a 2014 study, women taking the rhamnosus strain experienced significant reductions in fat mass as well as drops in circulating leptin levels (effectively decreasing appetite), with benefits continuing even after supplementation was discontinued.8 Lactobacillus gasseri was shown to reduce weight and waist and hip circumference for obese and overweight adults.9 Yet another species, Bacillus coagulans, appears to be very proficient at inactivating lectins. (You will be learning about the adverse effects of lectins later in this chapter.)
Healthy gut bacteria also increase bile production and help regulate your cholesterol levels. Yes, we’re back to that all-important bile! In your colon, they convert primary bile acids into secondary bile acids, which improves reabsorption rates. About 95 percent of bile should be recycled, meaning it should be reabsorbed through intestinal walls and returned to the liver. On the other hand, pathogenic bacteria convert bile acids into the toxic compound lithocholate, which interferes with your liver’s ability to convert cholesterol into bile acids, driving cholesterol levels up. Bile also increases the survival rate of the good bacteria in your colon while suppressing the bad.
Your microbiome is not limited to bacteria—fungi play a role as well, which is referred to as your mycobiome. Scientists have discovered that fungal populations are also distinctly different between lean and overweight individuals, although the details are still being investigated.10 Certain parasitic infections can affect metabolism as well, which I cover in my book Guess What Came to Dinner?.
THE HORMONE CONNECTION
Your microbiome profoundly influences your hormone status. When you have dysbiosis (too many pathogenic organisms), you will experience appetite changes because those pathogens dramatically influence your hunger hormones.
There really is no separation between you and your microbiome. You can almost consider them as another body organ—they have that much control over your physiology. Their survival is completely dependent on your diet, so they have devised mechanisms to control you (their “host”) through something called gut-brain signaling. To get their needs met and ensure their survival, they produce molecules (neuropeptides) that directly affect your brain, particularly the hypothalamus, as that’s your hunger and satiety center.11 In other words, they hijack your hormone system and try to make you their food slave.
Estrogen is another example of how your microbiome affects your hormone status. Up to 60 percent of circulating estrogen is normally picked up by your liver and “deactivated” before being dumped into your gallbladder, where it’s trapped in the bile and excreted through the bowel. Beneficial bacteria produce an enzyme that reactivates estrogen so it can be reabsorbed by the body. When your microbiome is off-kilter, this recycling doesn’t occur so you lose more estrogen in your stool. Low estrogen levels are associated with osteoporosis, PMS, migraines, water retention, and other problems. A similar mechanism has been suggested with several other hormones, as well as folic acid, vitamin B12, cholesterol, and vitamin D.
Digestive disorders and hormone problems go hand in hand. Estrogen and progesterone influence digestion, which may be why digestive disorders are more common among women. Problems tend to be worse during the latter half of the menstrual cycle (luteal phase) when transit time slows, with a sharp rise in digestive complaints just before the onset of menses. Women also report a digestive slowdown during menopause and premenopause.
THE GUT-BRAIN CONNECTION
Have you ever had “butterflies” in your stomach or experienced an episode of diarrhea from extreme performance anxiety? This is your “second brain” talking to you. There is a major connection between your gut and your brain. In your gut resides the enteric nervous system (ENS), which senses and reacts to any perceived threat. Like a red phone to the Oval Office, signals travel from your gut to your brain along the vagus nerve. This is referred to as the gut-brain axis. Just like the brain, the enteric nervous system utilizes more than thirty neurotransmitters. At last, those gut feelings are being explained by science!
Studies suggest that alteration of the gut microbiome can affect the brain’s hormones and other signaling mechanisms, reflexes, emotions, and behavior, which you’ve already seen by how they influence appetite. This has profound implications for a multitude of neuropsychiatric disorders. Knowing this, it’s no surprise a wide range of conditions come with intestinal problems—depression, anxiety, ADHD, autism, multiple sclerosis, and even sleep disorders. According to functional psychiatrist and author of A Mind of Your Own Dr. Kelly Brogan, depression may originate from a disrupted gut ecology.12
You might be surprised to learn that the vast majority of neurotransmitters are not found in the brain, but in the gut. Ninety-five percent of your serotonin is produced in your digestive tract, so it’s no wonder psych meds frequently have gastrointestinal (GI) side effects. Symptoms may arise when your serotonin levels are either too high or too low. High serotonin is associated with irritable bowel syndrome, which afflicts more than 2 million Americans. Low serotonin is more associated with food cravings, weight gain, and depression. Heal your gut, heal your mind.
LEAKY GUT LEADS TO INFLAMMATION AND IMMUNE PROBLEMS
More than 70 percent of your immune defenses are in your gut. Your gut microbes are inseparable from your immune cells and exert tremendous biological influence, informing and directing your immune system’s every decision.
Your intestinal wall is a key point of contact in your immune system. This is where your body encounters most of its foreign material and potentially harmful organisms, and your intestinal wall serves as the barrier. However, a barrier is no good if it has holes in it, and this is what happens with leaky gut syndrome. The intestinal wall is constructed of delicate villi, little protrusions that increase its absorptive surface area—up to twenty-five thousand villi per square inch. Your gut flora continuously instructs your immune cells about who to grant passage to, versus who should be trapped and destroyed.
A malicious microbiome can downright poison your metabolism. If you have dysbiosis, your feedback systems can run amok. The wall of your gut becomes inflamed and begins developing little holes where undigested food particles, pathogenic bacteria, and toxins pass directly into the bloodstream, a condition known as leaky gut (a.k.a. intestinal hyperpermeability). It’s bad enough to have crud in your blood, but your immune system doesn’t know how to deal and cannot distinguish friend from foe, and this lays the groundwork for inflammation, autoimmune reactions, disrupted hormone signals, and food allergies. Your immune system is misdirected to go after foods as if they were a threat, producing antibodies in response, while the real threats (pathogens, heavy metals, chemicals, etc.) are given a pass!
Food allergies and sensitivities have become a modern-day epidemic. It’s estimated that 15 million Americans now suffer from food allergies, with 5.9 million being children, and the rates just continue to rise.13 Our gut bacteria play a role in training our immune system about what foods to react to, but there is still so much we don’t know.14 Histamines are key mediators in allergic reactions, and many intestinal microbes produce histamines, including common strains of Lactobacilli. This has led scientists to speculate that some allergies may stem from Lactobacilli overgrowth in the small intestine, or small intestine bacterial overgrowth (SIBO).
Food sensitivities can cause fluid retention and “false fat,” which we discussed in Chapter 3. Histamine and other chemicals cause blood vessels to expand and contract, leaking fluid into adjacent tissues and triggering inflammation and swelling.
THE GLUTEN CONNECTION
Gluten is found in wheat, barley, rye, and a few other grains, and is one of the most heavily consumed proteins on Earth. Gluten is notorious for triggering leaky gut and other problems.
The most serious gluten-related condition is celiac disease. Celiac, which is estimated to affect about 1 percent of the worldwide population, is an autoimmune disorder in which ingestion of gluten results in damage to the small intestine. If you have celiac and continue eating gluten, serious conditions often develop, such as nutritional deficiencies, gallbladder disease, osteoporosis, neurological problems, and many more.
Gluten sensitivity (a.k.a. gluten intolerance) is less severe than celiac disease and has a broad array of GI and non-GI symptoms, including leaky gut and increased inflammation. Symptoms range from inflammatory bowel syndrome (IBS) to headaches, brain fog, mood changes, chronic fatigue, and skin problems, to name just a few. Fortunately, individuals with gluten sensitivity usually experience rapid improvement in symptoms on a gluten-free diet.
Even if you don’t think you have a sensitivity to gluten, it may be silently degrading the lining of your gut. Gluten is comprised of two compounds, glutenin and gliadin. One study found that gliadin increases intestinal permeability in all individuals, including those who have no suspicion of a gluten sensitivity.15 Gluten can also cause narrowing of the opening to the pancreatic duct, resulting in pancreatitis.
Approximately 60 percent of celiac sufferers have liver, gallbladder, or pancreatic problems. Why? Gluten inhibits cholecystokinin, the hormone secreted by your intestinal mucosa that causes bile release.16 People with celiac disease show reduced gallbladder emptying in response to meals (low bile ejection rate). Studies show fat accumulates in gallbladder walls, further impeding bile ejection. When people go off gluten, their gallbladder function often returns to normal.
LECTINS TELL FAT CELLS TO STORE MORE FAT
Lectins are proteins plants produce as a defense against predators—a bit like natural pesticides. They are found primarily in legumes and grains but are also present in many fruits, vegetables, nuts, and seeds. We have some defenses against these metabolic saboteurs but they’re imperfect, so lectins may throw a wrench into your body’s metabolic operations and stall your fat-busting efforts.
According to Dr. Steven Gundry, director of the Center for Restorative Medicine in Palm Springs, lectins make a mess of your cellular communication signals, hijacking insulin receptors throughout the body and instructing fat cells to store that meal as fat. Lectins also starve your muscle cells of energy, which results in loss of lean body mass. The more lectins you consume, the more muscle wasting occurs, causing your body to think it’s starving and dial up the hunger hormones! Therefore, lectins are your ticket to decreased lean body mass and increased body fat.17
Lectins can also irritate the lining of your digestive tract, especially if it’s already damaged to begin with. If you experience gas or bloating after eating beans, lectins are often to blame. Taking supplemental bile salts with the beans may help.
Lectins may also be problematic if you have an unhappy gallbladder. Ordinarily, legumes (beans, peas, lentils) are helpful in lowering cholesterol because they send cholesterol into the bile. However, if your gallbladder is clogged up with sludgy bile, adding more cholesterol to it will only make it thicker and increase your risk for gallstones.
Fermenting your grains significantly reduces their lectin content because bacteria and yeast consume lectins. Organic, non-GMO foods are superior for many reasons, lectins notwithstanding. GMO foods harbor lectins that are new to the human diet, making them particularly problematic.
MORE LEAKY GUT TRIGGERS
The causes of leaky gut don’t stop with gluten and lectins. It’s common to have multiple food sensitivities at once. Other problematic grains include corn, rice, rye, barley, and oats. The issue is compounded by the fact that grains and other foods often have mold contamination, which is another major allergy trigger (I talk more about mold in Chapter 6). Dairy is a problem for many, as are such additives as sugar, emulsifiers, solvents, nanoparticles, pesticide residues, and GMOs.18 Unfortunately, most drugs and food additives are approved without the benefit of comprehensive testing—and tests rarely if ever include effects on the microbiome.
Studies show that the artificial sweetener sucralose (Splenda) reduces beneficial bacteria in the intestines by 50 percent.19 Sugar alcohols may be no better. Xylitol is very disruptive to your microbiome, from mouth to colon. Xylitol and other sugar alcohols pass through your digestive tract largely undigested and are unkind to gut flora. They may trigger gas, bloating, or diarrhea, especially in individuals who have digestive disorders such as inflammatory bowel disease (IBD), diverticulitis, Crohn’s disease, or gastroesophageal reflux disease (GERD). Symptoms are often dose related. Chronic stress and poor sleep also increase intestinal permeability; your microbiome influences your circadian rhythms and vice versa.20
An estimated 80 percent of people with multiple food allergies also have overgrowth of Candida albicans (candidiasis). The foods most often craved are those loved by this naturally occurring yeast—sugar and refined carbohydrates. Candida produce such toxins as acetaldehyde, and hormonelike substances that interfere with normal hormone signaling, as well as stimulating histamines. Allergies are compounded when you consume foods with high yeast or mold content, like dried fruit, peanuts, bread, beer, and wine.
7 WAYS TO HEAL AND SEAL A LEAKY GUT
Just as a thriving garden requires water, good soil, and regular tending, a healthy microbiome requires tending as well—it doesn’t just happen on its own! The following strategies will ensure you are nourishing the good bugs and preventing “pests” from taking over. When your microbiome is properly nourished, your gut will spontaneously heal and seal up all those little holes. In addition to the following recommendations, make sure to address your stress, exercise gently (not too intensely), and optimize your sleep.
If you are having gut issues and need help pinning down the cause, a laboratory panel can be instructive. If your healthcare practitioner does not have access to special labs, through an association with UNI KEY Health, I can help. UNI KEY Health offers an Expanded GI Panel that screens for food allergies and sensitivities, parasites and other pathogens, enzyme status and inflammatory markers. Results come directly to me, and upon my review I send a personalized summary with my recommendations for treatment.
1. SLASH SUGARS, ALLERGENS, AND TOXIC FOODS
Sugar, especially refined sugars, such as high-fructose corn syrup, cause pathogenic microorganisms to flourish. Avoid all refined sugars, artificial sweeteners, and xylitol. Don’t go overboard on fruit, especially if you have Candida (yeast) overgrowth, as fructose levels quickly add up. Opt for natural sweeteners, such as stevia, as well as yacón syrup in moderation, which is a natural prebiotic (see prebiotic section, here). The sugar alcohol erythritol appears to produce fewer GI problems than the other sugar alcohols.21
If you have allergies or food sensitivities, remove the offending foods. If you don’t know what those are, you may want to perform an elimination diet. If you have gallbladder issues, the top three offenders are eggs, pork, and onions—and gluten is up there, too. Many people have dairy sensitivities, but some do fine if it’s raw and fermented, such as yogurt or kefir. If you have problems with dairy, you may or may not be able to tolerate whey protein. Whey protein isolate contains a very small amount of lactose—less than 1 percent, according to the Whey Protein Institute. Whole whey protein products may contain more. If you are lactose intolerant, you’ll want to test your tolerance with a small quantity at first. If you react, then switch to a high-quality nondairy protein.
Focus your diet on organic produce and healthy proteins and fats. Avoid refined carbohydrates, processed fats, factory-farmed meats, and GMOs. Buy certified organic foods whenever possible, to minimize your chemical exposure.
2. NOURISH THE GOOD BUGS
Repopulating your gut with beneficial bacteria that can outcompete the bad is best done through a combination of probiotic foods and supplements. Naturally fermented foods, such as sauerkraut, kimchi, and beet kvass contain active microbes, as well as organic acids to optimize intestinal pH.
Although fermented foods can be extremely beneficial, be careful about getting too caught up in today’s fermented food craze! Start slowly. If your digestive tract is very inflamed or your stomach has a shortage of hydrochloric acid (HCl)—which is extremely common—you may run into problems with fermented foods and probiotic supplements. If they make you feel worse instead of better, then you need to first address your stomach acid issue, using the strategies we covered in Chapter 3. Your results will also depend on the quality of the products you use. Always start a new food or treatment slowly to minimize adverse reactions. If you are new to fermented foods, begin with only a teaspoon or two and see how you feel. Increase gradually, as tolerated.
With regard to daily probiotic supplements, Flora-Key is my go-to. Probiotics can lower cholesterol levels by 20 to 30 percent due to their enhancement of bile flow.22 Research into the therapeutic use of specific bacterial strains is very exciting but in its early stages. For example, Bifidobacteria infantis and Lactobacillus plantarum are known to degrade histamines, which is beneficial for countering allergies. Certain strains of Clostridia show promise for protecting against intestinal permeability and food allergies.23
3. FIBER UP
Fiber is the indigestible part of plant foods. It increases satiety as well as offering tremendous benefits for your digestive tract and flora. Fiber increases bile flow and speeds up gut transit time so that noxious wastes are eliminated quickly from your system. This in turn reduces your risk for cancer and a plethora of other problems. In a 2016 study, mice fed higher-fiber diets developed fewer food allergies.24 Fiber fuels a radical metabolism by stabilizing blood sugar, improving insulin sensitivity, and promoting fat loss.
Most people consume insufficient amounts of fiber. The average American diet contains about 10 grams per day. Most experts recommend 25 to 40 grams of fiber per day for clean intestines, appetite control, and reduced colon cancer risk. Vegetables, fruits, seeds, grains, and legumes all contribute to your daily fiber intake.
Dietary fiber consists of two types, soluble and insoluble. Soluble fiber dissolves in water to form sticky gums or gels that absorb toxins, bile acids, cholesterol, and other compounds. Soluble fiber slows down carbohydrate absorption, stabilizes blood sugar and insulin, and improves fat digestion. Insoluble fiber helps push matter through the digestive tract quickly.
A specific type of soluble fiber actually feeds our gut bugs—this is called a prebiotic. Our gut bacteria ferment these fibers, thereby creating fermentation by-products (butyrate, acetate, propionate, etc.) that have health benefits of their own. Butyrate, for example, helps reduce intestinal permeability. Propionate may reduce asthma.25 Foods with prebiotic fiber include jicama, apples, pears, green bananas, garlic, asparagus, Jerusalem artichokes, dandelion greens, seaweed, tigernuts, and yacón.
4. GET GLUTAMINE TO HEAL THE GUT
Glutamine is an amino acid that, in addition to being a brain food, has healing GI effects. Glutamine reduces inflammation, encourages the growth and repair of the intestinal wall, and helps your beneficial bacteria to flourish. This treatment works faster than many other therapies for a multitude of conditions. I have seen firsthand it heal leaky gut syndrome in just three weeks! For digestive support, I recommend 1,500 to 3,000 mg of glutamine powder daily in divided doses.
Bone broth is naturally rich in glutamine, as well as collagen, proline, glycine, and healthy fats, which can all be very healing to the GI tract, which is why bone broth is a core element of the GAPS diet. Make sure you are either making your own broth from organically raised, pastured animals or using a product from a reputable manufacturer because many bone broth products are contaminated with heavy metals and agricultural chemicals! (See Chapter 6 for more about this.)
5. LOVE ON LICORICE
Licorice root is an herb that improves stomach acid production and may quiet an angry gut. It works as a natural remedy for GERD, gastric ulcers, nausea, heartburn, and other digestive conditions. One chemical agent in licorice root called glycyrrhizin is not well tolerated by some, in which case you could try deglycyrrhized licorice (DGL). Licorice root is an adaptogen, which means it helps manage stress by supporting your adrenal glands in their production of cortisol.
6. QUELL THE HISTAMINES WITH QUERCETIN
Quercetin strengthens the gut barrier by tightening up protein junctures. As a natural antihistamine, quercetin also stabilizes mast cells and blocks histamine release. Reducing histamine-containing foods may also reduce the severity of allergy symptoms. Histamine-containing foods include fermented foods, aged cheese, dried sausages, citrus fruits, fish, shellfish, avocados, spinach, eggplant, nuts, and cocoa, to name a few.
7. DEFEND WITH D TO PLUG THE LEAKS
Vitamin D deficiency increases your risk for leaky gut. Vitamin D3 supplementation has been shown to help the gut resist injury. In a study involving Crohn’s patients, just 2,000 milligrams of D3 per day successfully reduced intestinal hyperpermeability.26
GO WITH YOUR GUT
Get to know your gut because it’s the fountain of all health—everything starts there. Your microbiome exerts a great deal of influence over your hormones and can outright poison your metabolism—which as you know, is governed by hormones. The care and feeding of your microbial army deserves top priority! Eliminating toxins and triggering foods such as gluten, lectins, and GMOs, and cutting way back on sugar, allows your digestive tract to heal and seal, which reverses metabolic mayhem. A gut-friendly diet with an appropriate amount of fiber and probiotic and prebiotic foods will extinguish inflammation, increase insulin sensitivity, and flip your fat-burning switch back to the ON position!
In the next chapter, you will learn how to conquer the final metabolic saboteur: toxicity.