Gut Health

• Every gut flora profile is different. It is like a signature or fingerprint.
• Think of gut flora as an organ that needs care and attention.
• What we hear: Fiber is important! More fiber! More fiber!
• Too much fiber is actually bad. Produces too many fermented by-products; if you are gassy and bloated
after a fiber-rich snack or meal, that’s your gut letting you know it’s too much.

Soluble vs. insoluble fiber:
1. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and veggies. Also found in psyllium, often put into fiber supplements.
2. Insoluble fiber is found in wheat bran, vegetables, and whole grains.
3. Soluble fiber helps reduce cholesterol and control blood sugar.
4. Soluble fiber nourishes the gut microbiome. Fermentation of soluble fiber produces short chain fatty acids which control immunity, brain function etc.
5. Insoluble fiber attracts water into your stool making for easier bowel movements. Insoluble fiber is the “broom”.

Feeding your good gut bacteria:
1. The good bacteria love fructan! This is found in garlic and onions and some whole grains. Fructans lasts longer in the gut, and it feeds the good guys.
2. Include both soluble and insoluble fiber in your diet.
3. Sugar feeds the bad gut bacteria. If you struggle with small intestine bacterial overgrowth (SIBO), stop eating refined sugars and bread. Things like candida (yeast) loves sugar.
4. You are what you feed.
5. This is all true, AND diversity of gut flora is really important, possibly more important than how many bacteria you have.

How do we increase gut diversity? Fermented foods!
1. Include at least one serving of fermented foods daily, more if you are having gut issues.
2. Kimchee, sauerkraut, yogurt, kefir, kombucha, pickles, tempeh, miso, and unpasteurized beer (usually only available at microbreweries, but there is the excuse you need to visit).
3. Sourdough breads have less sugar and more good bacteria; so if you must have bread, make it sourdough.
4. Pickles and sauerkraut must be in the refrigerated section to have active cultures.

What about probiotics?
1. Not necessary unless you are recovering from antibiotic use or SIBO.
2. There isn’t good quality control on probiotics. No FDA regulation.
3. But if you need them, look for at least 1 billion colony forming units (CFUs).
4. Look for recognized bacterial strains: Lactobacillus, Bifidobacterium, and Bacillus.
5. They should be refrigerated so they do not die off; this includes while in the store.
6. Get a brand name, like Jarrow, that does RNA testing on their strains.