The 6 PROVEN Ways to Heal Your Gut

I've compiled six big sciencebacked tips after watching tons of videos, studying books by renowned gut health experts, and reading a bunch of scientific articles to help you take control of your gut. The two things we want to do

your gut. The two things we want to do to improve our gut is first, diversify our gut, and second, increase the amount of beneficial bacteria in our gut.

Number one, eat a Big Mac diet.

Scientists name the carbs that feed our microbiota as Max, microbiota accessible carbs, because not all carbs feed our gut. When our microbes break down or

gut. When our microbes break down or ferment these max, they produce the amazing and write this down, short- chain fatty acids, which helps with the many issues mentioned before by

strengthening the gut barrier, reducing inflammation, and even positively influencing our brain. So, what foods are considered max? Fiber, a type of carb we cannot digest, especially ones

that are derived from plants. It's also

important that the type of max you are looking for are not found in McDonald's.

If we starve our microbes of max, they start to munch on carbs elsewhere.

Where? From the mucous lining inside of you. In other words, they start to feed

you. In other words, they start to feed on you. We might feel full from our

on you. We might feel full from our daily breakfast, lunch, and dinner, but what about our microbes? Give your

bacteria abundant diverse food options and not just your mucous lining. The

reality is some of us might not have the microbes to break down specific fiber.

For example, seaweed for some people.

But the more diverse we get, the higher chance we have to acquiring these microbes. Prebiotics which we commonly

microbes. Prebiotics which we commonly hear about so often are max which two feed the good bacteria and increase the number. Almost all plant-based fiber

number. Almost all plant-based fiber acts as prebiotics as well as some others like omega-3 which can also promote good bacteria. In fact, most of the project section in the grocery store should have big red signs and stickers

saying contains prebiotics. Not only

that, prebiotics can become food for probiotics, allowing them to become abundant. And even the fiber that

abundant. And even the fiber that doesn't directly feed our microbes are good for us as they're effective in easing constipation serving as bulking agents. Here's a quick cheat sheet you

agents. Here's a quick cheat sheet you can screenshot of some max and dietary fiber intake based on age and gender. So

next time you sit down and eat, look at your plate and ask yourself, are my trillions of dinner guests also getting enough food as well? Last video we learned that your gut micros might be manipulating your cravings and even

interfering with your weight loss.

There's a lot going on underneath the surface that we might not be aware of.

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health insurance. Cut out the guesswork and learn more about your progress today with the Body Pod. Number two, have more tourists in the gut. A common

misconception we have is that probiotics stay in our gut. However, unlike our long-term bacterial resonance that make up our microbiome, probiotics are only tourists or visitors. These tourists are

helpful as they can help build the gut barrier, reduce inflammation, and fine-tune the immune system. They also

take up space temporarily in our gut, stopping bad bacteria from growing. And

the best source to find these beneficial probiotics is fermented food. These

fermented foods include kefir, kimchi, sauerkraut natto kombucha yogurt and pickles. When purchasing at the grocery

pickles. When purchasing at the grocery store, read for unpasteurized or live cultures on their label. You can most likely find them in the refrigeration section. For example, stores have a huge

section. For example, stores have a huge selection of pickles that aren't fermented. These pickles are just trying

fermented. These pickles are just trying to replicate the taste of fermented food, but in reality are just brine in vinegar. Some brands of kombucha are

vinegar. Some brands of kombucha are pasteurized, which destroys the probiotics. These mentioned methods are

probiotics. These mentioned methods are because they want to extend shelf life, so make sure you read carefully. High

quality fermented food can be expensive, hard to find, or have too much sugar to mask the sour taste of fermented food.

The solution? Make your own. I'm going

to be starting a series where I try making my own fermented foods. So stay

tuned for that and join me while you're at it. An important thing to note with

at it. An important thing to note with probiotics is that one size does not fit all. It's best to test a variety of

all. It's best to test a variety of probiotics to see what works for you.

So, you may take some time and experimenting to find something that agrees with your gut microbiota. Any

probiotics that cause painful bloating or digestive distress are not playing nice with your gut microbiota. Ideally,

probiotics should promote regular bowel movements that are easy to pass. This

might be TMI, but it's important to know that the ideal stool is smooth, soft, and easy to pass and comes out like a snake- like piece without cracking, which is an indication of constipation.

Patience is required to observe these changes. So, try for at least a week

changes. So, try for at least a week with a particular probiotic to determine its benefit and move on to a different one if it doesn't help. And finally, for both fiber and fermented food, slow and steady wins the race. Gradually

introduce these foods to your microbes, giving them time to adjust. This is an important way to help reduce bloating that can happen when your gut microbiome starts fermenting more. Number three,

touch grass, not sanitizer. We live in a microbial world. It seems that keeping

microbial world. It seems that keeping it clean was not what nature intended.

We went from a society where floors were made out of dirt and washing our produce meant brushing off the dirt with our hands. So now we exposed to a less

hands. So now we exposed to a less diversity of microbes. And we know that we need a diverse range of microbial residents to keep our gut happy. We not

only get these microbes from our food, but also directly through the environment as well. For example,

children raised in farms are much less likely to suffer from allergies and asthma because they have been raised in a less sterilized and more natural environment. So, a good tip is to avoid

environment. So, a good tip is to avoid over sanitizing, which seems to become a bit of a trend on social media, too.

Does this mean to never take another shower again and to sleep in your snotty crusty clothes? No. It means to dish the

crusty clothes? No. It means to dish the hand sanitizer and use less toxic cleaners such as vinegar, castile soap, and lemon juice which can increase our exposure to these microbes. Reducing the

exposure to a variety of microbes might actually weaken our immune system by taking away the natural interactions they were designed to have. In other

words, being overly clean could stop our immune system from learning how to tell a clear difference between real threats and harmless microbes, essentially disrupting their ability to function as they should. When our immune system

they should. When our immune system isn't occupied and kept productive with external microbes, it may turn inward, overreacting to harmless substances or even attacking the body's cells. So,

increase the time you spend outdoors, meet more people, and don't be afraid to splash in some puddles and lie down on that beautiful grass. Number four, cut down inflammatory food. If your gut bacteria could walk through your average

grocery store tasked with finding something to eat, they would find the equivalent of humans trying to find food at a Home Depot. The aisles of processed food outnumber what is considered real food. Excess inflammation, as we

food. Excess inflammation, as we learned, is extremely harmful to our health. Food alongside stress are ways

health. Food alongside stress are ways we can control this internal inflammation. Research shows food

inflammation. Research shows food additives in processed foods such as emulsifiers, artificial sweeteners, preservatives, and colors, flourish bad bacteria, disrupt the gut barrier, and trigger inflammation. The more we feed

trigger inflammation. The more we feed our gut with junk, the more junk thriving microbes we will nurture in our gut. You really are what you eat.

gut. You really are what you eat.

Alongside fermented food, one anti-inflammatory substance I've seen mentioned in both these books were flavonoids or polifanols. These are

found in foods such as cocoa, tea, and berries. A fun and rather cute tip to

berries. A fun and rather cute tip to avoid inflammatory foods is to shop at your local farmers market. Not only is it like a scene right out of a cozy book or game, but it has so much organic

produce, encouraging to eat a variety of foods, whatever is in season. Healthy

soil has tons of tiny microbes that interact with the plant's roots. as this

helps the plant to produce the good stuff like polyphenols. Omega-3 once

again is another notable mention which can help with inflammation. Number five,

avoid antibiotics. Before we do that though, let's take a quick break. We're

only going to get deeper, so rest your eyes or grab yourself a drink. Speaking

of drinks, it's time for a drink corner.

It's a little segment I'm starting where I introduce to you the faces, story, and values behind the brands of my favorite drinks that I've been loving and also having while I'm filming. We're starting

off the series with some beautiful matcha from Thea. Matcha like gut health has really blown up on social media over the past few years. As a non- coffee drink car, I've always loved green tea.

And so when I was first introduced to matcha, alongside its many more benefits, it was such an easy and obvious swap. Since then, I've

obvious swap. Since then, I've definitely spent a little too much money ordering matches from cafes. But

honestly, it's been a hit or a miss. So,

I've been on the search for good matcha to make at home over the past few months because it truly is an investment. And

that's when I found Thea on Instagram.

Thea is a New Zealand brand founded in 2016 by cousins May and Anna. I love

that the name Thea is from the amino acid Eloni. Promotes relaxation and

acid Eloni. Promotes relaxation and provides the caffeine without the jitters. The co-founders of Thea tested

jitters. The co-founders of Thea tested over 50 matcher variants before settling on the signature blends sourced from the Cotto and Mia regions of Japan. As I did more research about Thea and spoke to

Anna, I learned some really interesting insights like how ceremonial grade matcha being the best matcha is actually a misconception. It's a highly

a misconception. It's a highly unregulated term and a western marketing concept created to help consumers understand what quality to buy. One

ceremonial matcha can taste completely different to another. So labeling as such is misleading because it really oversimplifies and limits the diverse flavor profiles matcha can offer. So

there's no best matcha. It really comes down to preference. I really appreciated the detail Thea put in describing the flavor profiles. So much girlies. Let's

flavor profiles. So much girlies. Let's

stay educated and support brands that truly care. Number five, avoid

truly care. Number five, avoid antibiotics. Antibiotics literally mean

antibiotics. Antibiotics literally mean against life. It is true that both

against life. It is true that both antibiotics and sterilization have been revolutionary in the history of medicine. However, we now know there's a

medicine. However, we now know there's a not so bright flip side to the story, especially to do with our gut. The fact

is one round of antibiotics can decrease the gut variety by at least 30%. Most

doctors initially prescribe broadspectctrum antibiotics often when the pathogen is unknown.

Narrowspectctrum antibiotics only target a few specific types of bacteria whereas broadspectctrum antibiotics doesn't discriminate between the bad bacteria that is causing infection and the good bacteria that we rely on. When this

wildfire happens on our guts, it makes it vulnerable, making it the perfect opportunity for the seedlings of pathogens to take root in our gut and the overuse of antibiotics can lead to

antibioticresistant bacteria. To help

antibioticresistant bacteria. To help reduce the need for antibiotics, prevention is key. Sleeping well and consuming a diet rich in nutrients and including probiotic foods can play a significant role in reducing the

occurrence and duration of illness.

Incorporating a daily glass of kefir or a bowl of yogurt into your morning routine can also contribute to strengthening your immune system. And

when flu season is near, it's helpful to be extra cautious with your hand washing. And remember, antibacterial

washing. And remember, antibacterial soap is no better than normal soap can actually do more harm than good. Number

six, don't eat when you're stressed, angry, or sad. We all know that feeling, right? When stress hits or when you're

right? When stress hits or when you're feeling down, suddenly that bag of chips, big bowl of noodles, or whatever your comfort food may be seems incredibly appealing. When we experience

incredibly appealing. When we experience negative emotions, it can disrupt the balance between the gut and the brain.

It makes our gut lining weaker and causes our gut wall to release chemicals like norepinephrine, the steroid for your bad bacteria. It can also reduce important members of your gut community.

to these comfort foods which are most likely not to be healthy in the first place alongside the effects of stress makes it the perfect breeding ground for bad bacteria. So before you eat, take a

bad bacteria. So before you eat, take a moment to scan your body and your mind and really tune into your emotions. Are

you truly hungry or is something else driving that urge if you find yourself really wanting to eat when you're feeling these emotions? Try your best to avoid processed food as it can add to the turmoil inside your gut. and try to

reduce stress not through food but by incorporating breathing exercises and mindfulness. Getting enough sleep is

mindfulness. Getting enough sleep is vital for managing stress, improving the gut, and even weight loss. More on

weight loss and sleep is in the video over here. Or share a meal with the

over here. Or share a meal with the people you love. Just as negative emotions can affect your gut, positive emotions are likely to harbor benefits in your gut as well. Our gut microbiota

is so responsive to dietary changes. The

main determinant of achieving and maintaining gut diversity is long-term dietary patterns. And if you're watching

dietary patterns. And if you're watching this video roing over the fact that you have to eat your vegetables, just remember it's the small steps that make the biggest differences. It's hard to make a difference and change overnight

from cookies to carrots. But just know you can indeed retrain your taste palette. Be consistent in incorporating

palette. Be consistent in incorporating your fiber and then slowly aim to increase the diversity. do it for the microbial community within you who with the right care can blossom into a beautiful garden that in turn takes care

of your immune system, mind and weight loss. And with that said, that is the

loss. And with that said, that is the end of this video. If you found this video helpful and want to support the channel so that I can continue to bring you valuable, easy to digest information on health, please subscribe. And by

liking this video, it really helps to push this video to reach more people who, like you, I hope will learn new things. I'll see you guys in the next

things. I'll see you guys in the next

one. God bless you guys. You got this.

one. God bless you guys. You got this.

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