Consuming probiotics, either in supplement form or through probiotic-rich food and drinks, is an ideal way to restore the good bacteria in your gut. Let’s talk about probiotic supplements first.

When choosing a probiotic, make sure it has at least eight billion live cultures. Personally, I prefer at least 10 or 15 billion. You also want it to have at least two different strains of bacteria. This is because our guts are home to many different strains of bacteria, so you want to nourish them all!

An important factor to consider when choosing your probiotic is whether or not it needs to be refrigerated. As a general rule of thumb, if you bought it while it was in a fridge, you should store it in a fridge. If you travel, it is great to have a probiotic which does not need to be in the fridge.

Check out our probiotic Healthy Bacteria Support from our line of gut friendly supplements.

If you have significant gut issues or an autoimmune issue, you can follow a 3-day rotation schedule. This means you want to have three different probiotics on hand and rotate to a new one each day. This prevents your probiotic from becoming resistant to any antibiotics you are taking.

If you have an overgrowth of candida or severe digestive issues, you should start off at a slow pace with probiotics. The changing gut ecology brought on by an “overdose” of probiotics is going to send your system topsy-turvy and can lead to many issues, including diarrhea or constipation, fatigue and/or brain fog, body aches, flu-like symptoms, rashes, and possibly a worsening of the symptoms you already have.

This happens when probiotics start destroying the bad pathogens in your gut. As they are destroyed, they release toxins that cause unpleasant symptoms.

In addition to taking a probiotic supplement (and eating probiotic-rich foods), you also need a garden for healthy bacteria to grow. You can accomplish this by consuming prebiotics in supplement form and through the foods you eat.

Prebiotics are non-digestible compounds that pass through the upper part of the gastrointestinal tract undigested. They provide the right environment for the good bacteria to colonize in the large bowel. When probiotics and prebiotics are combined, you have the perfect combination for a healthy gut.

Taking a quality prebiotic supplement is important. However, prebiotic supplements are not recommended for those with small intestinal bacteria overgrowth.

Prebiotics are also naturally found in these foods:

Raw chicory root

Raw Jerusalem artichoke

Raw dandelion greens

Raw garlic

Raw leeks

Raw and cooked onion

Raw banana

Raw asparagus

Raw Jicama

Some rather lucky individuals have supersonic digestive power and do not experience bloating, acid reflux, weight gain around the middle, or any other symptoms from combining the wrong foods. However, the rest of us must pay attention to which foods are best eaten together so that we can maximize our health.

There are very simple rules to follow when it comes to eating the right combinations of food to optimize digestion and assimilation of nutrients and to prevent fermentation from occurring in the belly. The concept of food combining is very popular. However, many are overwhelmed by the concept of food combining, so let’s break down each step.

THE SIMPLE RULES ARE AS FOLLOWS:

FRUIT: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone, you avoid fermentation occurring in the belly. Fermentation can lead to gas, rob you of energy and slow down your digestion.

STARCHES AND VEGETABLES: Foods such as baked potatoes, sweet potatoes or sweet corn should be eaten alone, with a vegetable or with a small amount of fat. It is advised to eat starches, such as quinoa, buckwheat, brown rice, millet or amaranth only with vegetables, as starches require different digestive enzymes than proteins.

PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food.

In addition, many of my clients ask me about smoothies. If you have a sub-acid fruit or an acid fruit, it will combine well with a low-starch vegetable, but not with a grain or protein. Examples of a sub-acid fruit are: (e.g., apples, blackberries, blueberries, raspberries, cherimoya, cherries, grapes, loquat, lychee, mangoes, nectarines, peaches, pears, and plums).

Examples of an acid fruit are: (e.g., cranberries, grapefruit, kiwi, strawberries, kumquat, lemons, limes, oranges, pineapple, pomegranate, tangerine, and tomato).

Examples of low-starch vegetables include asparagus, bean sprouts, beets, Brussels sprouts, broccoli, carrots, cauliflower, celery, cucumber, squash, and tomato.

“Your health depends on the balance of an alkaline environment, created by eating foods such as tomatoes, avocados and green vegetables, striking the optimum 80/20 balance and regulating your body's acid/alkaline chemistry through simple changes in diet can result in weight loss, increased stamina and strength, a stronger immune system and a greater sense of wellbeing.” -R. Robert O. Young, pioneering scientist and author of The pH Miracle.

A poor diet, or consuming too many acidic foods, can weaken your cells and lead to an acidic body. This results in mineral loss and creates the perfect atmosphere for leaky gut and inflammation. Therefore, your goal should be to balance your diet with alkaline foods.

By adding alkaline foods such as raw vegetables to your diet, you will keep your body’s cells and tissues healthy which results in reduced inflammation.

Juicing is one of the key ways to support your body’s alkalinity. It also gives your digestive system a break and allows your to benefit from the nutrients of fruits and vegetables without all the fiber.

If you do not have a juicer, add one tablespoon of chlorophyll, wheatgrass or spirulina to 20 ounces of water with lemon and consume 1 to 2 times a day. To supercharge your juice, add two tablespoons of chia seeds and let sit for 10 minutes before drinking.

YOU CAN ALSO:

• Eat more greens and water-rich foods, such as cucumbers and celery.

• Add lemon, grapefruit and lime slices to your food and water. If you are worried about your teeth enamel, drink through a straw.

• Drink coconut water.

• Add sprouts to your diet, or juice sprouts.

• Add sea vegetables, such as nori, dulse, or wakame to your salads, or buy Maine coast sea sprinkles (these are my favorite).

• Do deep breathing rituals, and meditation and laugh as often as possible.

• Let go of anger, resentment and jealousy.

• Drink PH water. You can find PH water, at your local health food store or Whole Foods. You can also try a water system from Hydrogen Health. It’s alkaline, hydrogen rich, antioxidant and anti-inflammatory.

• Add pH drops to your water.

• Drink mineral-rich water. By adding minerals or sea salt to your water, you alkalize it.

HERE ARE ADDITIONAL ALKALINE

FRUITS AND VEGETABLES:

ALKALINE FRUITS: lemon, avocado, lime, grapefruit, coconut, watermelon, apples, pineapple, apricot, pears, strawberries, figs, and berries, to name a few.

ALKALINE VEGETABLES: Asparagus, cauliflower, broccoli, Brussels sprouts, peppers, onions, kale, collars, lettuce, seaweeds, green beans, celery, cucumbers, and cabbage, to name a few.

If you’re interested in testing your PH during this program to help keep your body at the proper level, you can buy litmus paper at Whole Foods, Vitamin Shoppe or on Amazon.

To test your PH, upon rising test the PH of your saliva and urine.

To test your saliva PH, break off a piece of the PH strip and put into your mouth. To test the urine, simply urinate into a small disposable cup, then dip a piece of the strip into the cup.

Write down the results for the next 7 days.

You can also test PH 2 hours after you eat. Follow the above mentioned steps and write down the results.

You can also test right after a meal as well.

The PH of your saliva and urine will vary depending on what time you take the test. Test your saliva and urine on a daily basis as this is a great indicator of enzyme function, acid levels as well as well as the alkaline reserves in your body. Keep track of your results. You want to keep testing and adjusting your food until you have reached a 7.2 PH for saliva and urine.

Did you know that the quality of your stools gives you massive insight into the overall state of your health and is a good indication of what you are absorbing and assimilating?

The Bristol Poop Chart, created in the United Kingdom by a group of gastroenterologists at the University of Bristol, was designed to help you determine the health of your bowels. The various categories show the differences between healthy stools and unhealthy stools.

You can view the Bristol Poop Chart here: http://www.webmd.com/digestive-disorders/poop-chart-bristol-stool-scale

An ideal-looking stool is snake-like, such as #4. You do not want hard pellets or floating stools. Also, your stools shouldn’t contain mucus or be foul-smelling. These are indications of poor nutrient assimilation, lack of HCL, or food allergies.

UPON EXAMINING YOUR STOOLS,

YOU MAY FIND THAT THEY:

SMELL LIKE AMMONIA OR SMELL FOUL - this could mean you are eating too much protein and not enough vegetables.

SMELL FOUL - this could mean you need to detox or balance your digestive system with quality probiotics.

CONTAIN MUCUS - this could mean you are eating foods that your body may be sensitive or allergic to, or you have low stomach acid and weak digestive enzymes.

Track the appearance of your stools in a journal so you can discover if there is a pattern in correlation to the food you eat or the probiotics you add to your daily regimen.

For optimal health, you should empty your bowels twice a day, which is why I suggest healthy fiber, lots of water and probiotics. I encourage you to consume as many all-natural probiotics as you can, such as through cultured vegetables or cultured drinks.

Before diving deep into this program, it’s important to be aware of potential food allergies and how they may affect your body and your gut health. Did you know that most people suffer from unknown food allergies without even realizing it?

When you consume foods that your body is allergic to, it has a horrendous effect on your gut and your entire body.

To restore your gut health, you must make yourself aware of potential food allergies. However, it’s not always easy to identify food reactions, as symptoms can occur as fast as 10 minutes or as long as 72 hours after ingestion and can manifest in many different ways.

During this program, be on the lookout for the following signs, or anything else out of the ordinary for you.

• White coating on the tongue

• Acid reflux or heartburn

• Bad breath

• Constipation

• Foul-smelling stool

• Headaches or migraines

• Joint pain

• Sinus issues

• Clogged ears

• Rashes or hives

• Fatigue

• Poor sleep

• Water retention

• Gas and bloating

• Dry eyes, a sign of liver congestion

• Weight gain or weight loss

• Racing heart

• Bags under the eyes, otherwise known as shiners

• Food cravings, especially for sugar or salt

• Canker sores or a sore tongue

• Difficulty breathing or a cough

• Poor concentration

If you experience any of these symptoms during this program after eating a particular food, write them down in your journal and practice the concept of an elimination diet— remove that food from your diet for a week and reintroduce that food after your body has a chance to heal. If you experience the same reaction when reintroducing that food, remove that food from your diet for at least a few more months before reintroducing.

Keep in mind that once your gut health is restored, you may not experience the same allergic reactions you experience when your gut health is compromised. Therefore, you may decide to reintroduce that food again in a few months.

THE MOST COMMON ALLERGENIC FOODS ARE:

• Dairy products (lactose and casein)

• Wheat (and other gluten-containing foods)

• Eggs (whites particularly)

• Corn

• Peanuts

• Tomatoes

• Shellfish

• Sugar

• Chocolate

• Coffee

• Black tea

• Alcohol

• Soy

• Artificial sweeteners

• Yeast

Bone Broth is rich in collagen, minerals and gelatin—components that are key for rebuilding the gut and gut lining. This beautiful broth can be sipped throughout the day or added to soups and stews.

Bone Broth should even be considered a supplement because it is so medicinal when it comes to gut restoration and repair. The amino acids in the bone broth support the healing of your intestinal lining. The gelatin in the bone broth also supports your joints and skin health and reduces cellulite.

Bone broth is loaded with calcium, phosphorous and magnesium, and is great for those who have suffered from mineral deficiencies or often feel weak. This is also the ideal food if you are training for competitions and want to add a boost of liquid fuel to your diet.

I love to add sea vegetables such as dulse or nori flakes to my bone broth as this is another way to add the vital minerals we do not get from water these days.

WHAT YOU NEED:

• A large stock pot or crock pot with a lid

• 3-4 pounds of beef bones, OR a whole chicken

• 2 tablespoons Bragg’s raw apple cider vinegar (helps to draw the minerals out)

• Veggies and spices (optional)

• Mason jars, wide-mouthed, for storage

HOW TO MAKE IT:

Toss your bones into the pot and fill it with water to just cover them. Add about a tablespoon of apple cider vinegar, and any veggies you’re using.

Turn on the heat, and bring the water to a boil, and then lower the heat until the broth is just simmering.

Leave on the stove for 24-40 hours.

Using a strainer and baster, suck the liquid out and store it in mason jars. After refrigerating for about a day, scrape off the fat that rises to the top. If it resembles jello, that means it’s very rich in gelatin!

If using a whole chicken, boil until the meat is cooked, then remove the meat and allow the bones to simmer for another 12 or so hours. Done!

Kombucha is a fermented tea (slightly less alcoholic than beer) made with black tea and sugar, and is loaded with B vitamins. You can make this at home or buy at your local health food store. This drink is made by letting the tea ferment on the countertop for about a week to grow beautiful bacteria and yeast.

Collagen should be on your list of gut-health foods because it helps heal your gut lining. In addition, it’ll boost your metabolism, increase your energy, diminish cellulite, and help detoxify your body.

Add one teaspoon to your smoothies, a cup of water, your green juice or even mix it into coconut or almond milk yogurt for a boost of protein.

Water kefir is a carbonated beverage made from water with a kefir starter. Water kefir is loaded with good bacteria and can be sweetened and fermented with different juices to enhance the taste.

Coconut water kefir is a fermented beverage made from young coconuts. It contains the following minerals needed for healthy digestion and a functioning thyroid: potassium, sodium, chloride, calcium, and magnesium. Kefir also contains seven strains of probiotic bacteria and yeast.

Beet kvass is a powerhouse blood and liver cleanser. It is made from fermenting beets with a salt brine and is loaded with healthy bacteria, vitamin B, vitamin C, and folic acid. You can make your own at home, or find it in your local health food store.

I recommend building up your intake of cultured foods during this program. Cultured foods are easy to make and are loaded with natural enzymes and probiotics. Start with a tablespoon once a day and build up from there.

CULTURED FOODS DO THE FOLLOWING:

• Restore good gut flora by supporting healthy bacteria colonization

• Improve digestion and aid in natural enzyme activity

• Reduce sugar cravings

• Cleanse the colon and intestinal tract, leaving your body free of toxic waste that hampers digestion

YOU CAN FIND LIVE BACTERIA IN THE FOLLOWING

CULTURED FOODS AND DRINKS:

• Coconut milk kefir—homemade kefir has 65+ strains of good bacteria

• Cultured vegetables such as kimchi or sauerkraut

• Coconut water kefir, available in the refrigerated section at Whole Foods or other health food stores (which has beneficial microbial strains, more than most bottled, store-bought probiotics)

You have recipes in your Recipe Guide for the above drinks and foods or you can buy them at the store as well.

Mealtime plays a major role in the health of your gut. This is why it’s so important to understand some basic mealtime principles.

1. When working to restore your gut health, your goal should be to make the food on your plate easy for your body to digest. Remember, your stomach does not have teeth; therefore, you must chew until your food is liquid before swallowing it. By doing this, you’re boosting nutrient absorption and reducing your digestive system’s workload.

2. When planning your meals, aim to keep them at or under five ingredients. The simpler your meal is, the easier it is for your body to digest. Most people who suffer from digestive distress have less stomach acid, and stomach acid is necessary for properly breaking down foods. So if your meals are complex, you’re not chewing properly, and you have low stomach acid, your digestive system is going to have to go into overdrive just to break down and assimilate your foods.

3. A great meal should include a protein and a fat with your choice of vegetables such as collard greens or kale and a side of fermented veggies. You should aim to keep starches and protein separate, but if you must have a carb, have a complex-carbohydrate bowl of quinoa with coconut oil. Refer to the rules of food combining.

4. If you’re seeing undigested food in your stools, reduce roughage foods or puree them into soups. Try soft veggies instead, such as butternut squash and carrots. Undigested food in your stools means your food is not digesting properly.

5. When eating, don’t over-eat until your body is 100% full. Aim to stay at 70% full with 30% room left for optimal digestion.

6. In addition, fresh is always best from your own kitchen. If you are eating out, make informed choices. Ask your server questions—is the meal made with gluten? Was it steamed, sautéed, baked, etc.? Stick to the basics and stay away from sauces with unknown ingredients.

7. You should also make an effort to balance your meals between hot and cold foods and pay close attention to how you feel after eating both, such as a bowl of quinoa versus a smoothie or sautéed vegetables versus a salad. Cold foods require your body work harder to digest them. Therefore, especially if you have weak digestion, you need greater digestive fire to break down your foods. You can increase your digestive fire by adding warming foods, drinking tea, or chewing on ginger 15 minutes before meals. I find adding cinnamon or ginger to a smoothie, chia pudding or a green juice warms my digestion.

8. The amount of cool versus warming foods you should eat depends on your state of gut distress. This is why it’s so important to be best friends with your food diary. For example, you may find that raw salads work great for you. Or, you may find that you can’t digest salads well, but you digest cool juices and cucumbers just fine. You must experiment with your diet to find out what works best for you.

9. If you’re bloated, add ginger tea or Lemon Water Elixir in between meals to naturally enhance your digestive enzymes. You can also try our Digestion Support in the Love Your Gut Shop.