A few months ago, we talked about how your gut health may be the cause of your health problems. I mentioned some ways to heal your gut in the article. But, I didn’t give you a list of things you can do for gut recovery.
I put together a list of gut recovery actions and foods for you below.
Since your gut is your first line of defense against non-tolerated foods and toxins, it’s important to keep it healthy and alert. So, before you read the list, refresh what you know on gut health and inflammation first. It’s important to understand why these actions and foods are on this list.
If you know how your gut works, you’ll be better able to restore your gut.
Also, there are health problems that are linked to an unhealthy gut.
And some that aren’t.
So it’s essential to know if your body is using symptoms to tell you something is wrong with your gut. Or, your body could be telling you something else is wrong.
Either way, your gut is a gateway into your body. So, it’s important to keep it strong and healthy.
Symptoms of Inflammation
An unhealthy gut leads to chronic inflammation in your body. Once inflammation sets in, you will start seeing some (or many) of these symptoms…
Swelling around the abdomen, hands, feet, or joints
Fever
Pain in lower back, neck, abdomen, or joints
Stiff joints
Achiness
Fatigue/lethargy/”foggy brain”
Memory loss, hard time focusing
Depression or mood swings
Rash/itchy skin (eczema, dermatitis, rosacea, psoriasis)
*Digestion problems (IBS, Crohn’s, Ulcerative colitis, Celiac, diarrhea, constipation)
*Reflux/GERD/heartburn
Allergies (seasonal/hayfever)
Congestion
Frequent infections
Food sensitivities or intolerances
Sudden weight gain, persistent obesity
*Symptoms that are almost always directly linked with how healthy your gut is
Apart from the symptoms with the *, these symptoms aren’t always due to an unhealthy gut. There are other causes of chronic inflammation that can happen, even with a healthy gut.
So, if you take action on the 12 ways to restore your gut below but the symptoms remain after 2-3 months, then your gut is not the underlying why of your health problem. But don’t give up on keeping your gut healthy! Your gut is still a major gateway into your body that needs to stay strong and healthy.
If you don’t take care of your gut, it will lead to more problems and more symptoms. So, get on the offense with your health by taking care of your gut now.
→This is why I work with those who join me in Project Healthy You. I work with patrons to figure out what could be their underlying why so that they can be free from their health problems. If you’d like to learn more about figuring out your underlying why check out the project here. ←
On to the 13 Things You Need to Know for Gut Recovery
#1: Antibiotics
Antibiotics are used for when you have an infection or parasite. They are really good at killing specific bad bacteria, fungi, and yeast. But, they are also really good at destroying good bacteria in your gut.
If you use antibiotics, you may be able to restore the good bacteria in your gut afterward. But it’s not guaranteed.
So, I’d advise you to only use antibiotics as a last resort.
If you’re in a non-life threatening situation, look for other solutions first. If you’re in a life-threatening situation, then please use them! Your life is irreplaceable and worth the use of antibiotics to save it.
As for those who are told by their doctors that they need antibiotics – challenge them to find another solution. We, healthcare professionals, tend to through medicine at symptoms instead of digging deeper to address the underlying why.
Read more on antibiotics here.
#2: Birth
Men readers, I see you trying to scroll past this. Resist the temptation! The women in your life would benefit greatly from you telling them this, so stay with me here.
How you came into this world is one of the first places you encountered bacteria for your gut. If you came via C-section, you got your bacteria from the surgery room. If you came via vaginally, you got bacteria from your mom on the way out.
You may think this is nasty, but I can’t emphasize enough how important mom’s bacteria is for baby.
Research is showing that C-section babies are at a higher risk of obesity, diabetes, and other chronic diseases later on. It just shows that babies were designed to have that mommy bacteria, which is pretty cool.
So, if it’s not too high of a risk, go with a natural birth and encourage friends and family to do the same. If your Doc recommends C-section, challenge them (gently but firmly, not angrily) to find a way to do a natural birth.
Often, it’s just easier to do a C-section, which may be tempting. But, if having the baby naturally is not a threat to the mom’s or baby’s life, then go naturally because it’s what’s best for the baby.
#3: Medications
Different medications can actually mess with your gut bacteria. Is this surprising to you?
For example, research is showing that birth control negatively affects gut bacteria. Non-steroid anti-inflammatory drugs (like Advil and Aleve) and proton pump inhibitors (like Prilosec and Nexium) also affect gut bacteria.
Some drugs may actually change your gut bacteria by making it easier for harmful bacteria to grow. Others inhibit good bacteria from growing. Either way, you want to limit the use of gut-altering medications when possible.
But, don’t just stop your medications if you’re on a prescription. Talk to your Doc first and see if he or she is ok with you not taking it anymore. If you need to keep taking it, ask your Doc if there’s a way to wean off and use other forms of treatment.
This is actually a newer area I’ve been looking into. And it’s one that I’m exploring deeper with my patrons in Project Healthy You.
Let’s just say, I want you to have options apart from taking medications for the rest of your life. I want you to be aware of all your options. Unfortunately, too few people are told about non-medication solutions to their health problems.
Medications actually create as many problems as they solve. So, unless you’re taking prescription medication, you should consider skipping on the Advil next time. For your gut’s sake.
#4: Antibacterial/Antimicrobials
Go look at your cleaning supplies. How many of your cleaning agents are antibacterial or antimicrobial? Probably most of them, huh?
That’s because we love our sterile environment here in the 21st century. And for a good reason. Antibacterials and antimicrobials have helped us defeat harmful infections.
Unfortunately, antibacterials don’t discriminate between the kinds of bacteria they destroy. So, they have also been attacking our good bacteria.
To help keep your gut healthy and strong, replace antibacterial cleaners with gentler versions.
#5: Toxins
Another reason to toss your antibacterial cleaners is for all the chemicals in them.
Next time you use a cleaner, look at all of the ingredients that are in it. How many ingredients can you actually pronounce? How many have you heard of before and know what it is?
Sadly, many cleaners have toxic chemicals in them. Manufacturers only have to list ingredients that are known to potentially cause harm.
However, our bodies were not designed to handle man-made chemicals. Research is showing that toxins like pesticides and herbicides do cause cancer in high amounts. Also, man-made fragrances may cause respiratory problems and migraines.
These toxins will almost always get in your system through inhaling, your skin, or in your mouth when you use them. You can’t avoid them. When toxins do get in your body, they can cause much damage.
Here’s an excellent article on the dangers of man-made chemicals in household cleaners and personal care products.
All this to say, buy products that have a short list of ingredients you’ve heard before. Better safe than sorry.
#6: Dirt and #7: Poop Transplant
Dirt is an excellent source of bacteria for your gut. When you get your hands in the dirt, only rinse your hands with water if you know the dirt is pesticide and herbicide-free. Use soap or an anti-bacterial when you’re not sure if the dirt is chemical-free.
As for poop transplants, it’s exactly how it sounds. Poop from someone with a healthy gut is transferred to someone with inflammation in their gut. I know it sounds weird, but it’s showing to be pretty successful.
To learn more, I wrote an article just on these two topics here.
#8: Detox
The toxins mentioned in #5 will (inevitably) get inside your body. When they do, detoxification is your body’s way of getting them and other waste out.
Detoxing is an extremely important function for your body. If the toxins aren’t removed from your body, they can wreak havoc on any of your organs. Some toxins are stored in your fat and are released when you lose weight.
This is why you must nourish your body. Your body has to have certain nutrients for the liver to be able to remove toxins and waste. If your body doesn’t, they stay in your system and start to build up.
You may think of a juice cleanse or a supplement to take once a day when thinking about a detox. But, it’s a lot more than that.
Detoxing involves two things: 1) feeding your body what it needs to get the toxins out, and 2) limiting what toxins you’re putting in your body. A typical detox lasts 1-2 weeks and should be done multiple times a year.
#9: Nutritious foods
To drive the point again, nourishing your body is very important.
In the West, we eat for pleasure, not for nourishment. (I’m guilty of this, as well.) It’s beginning to show, too, with all the chronic diseases that are taking over.
But, these diseases are symptoms of a greater problem going on… We aren’t feeding our gut like they need to be fed.
Not only does your body need nutrients for detoxing, but it also needs nutrients to help the good gut bacteria thrive. Good gut bacteria protects your body from chronic diseases, toxins, bad bacteria, and developing food sensitivities.
So, to emphasize this one more time… Nutrient-rich foods are vital to your health (and the key to preventing yourself from getting sick)!
#10: Probiotics
Another way to boost your gut health is to take probiotics. The word ‘probiotic’ means “for life” and can be bacteria, yeast, or fungi that are good for your gut. Probiotics cannot heal your health problems, but they can help your immune and digestive system get back on track.
Need help buying a probiotic supplement? Check out the bottom of this article here.
#11: Prebiotics
The word ‘prebiotic’ means “before life” and is considered to be food for probiotics. You can find a specific list of prebiotics here, but I like to think of prebiotics as any nutrient-rich food. It’s the nutrient-poor foods that will feed the inflammation-making bacteria instead of the good kind in your gut.
So, if you didn’t believe how important #9 is to your health, here’s another reason why you should be eating nutrient-rich foods.
#12: Fermented foods
If you put probiotics and prebiotics together, you get fermented foods. You can find a list of fermented foods here. These foods have a lot more bacteria in them than probiotic supplements, are naturally-occurring, and can be trusted that the bacteria are still alive when you consume it.
#13: Homemade FFs
For those of you who like to be adventurous, here’s a guide to making your own fermented foods at home. If you have kids, this is a great way to teach them how food affects their bodies. Plus, you can get really creative with how you flavor your fermented foods.
To Sum it Up…
- Your gut health may be the cause of your health problems
- Know how your gut works to be better able to restore your gut
- An unhealthy gut leads to chronic inflammation, which leads to several different symptoms
- Symptoms are often your body’s way of telling you something deeper is wrong
- If you don’t take care of your gut, it will lead to more problems and more symptoms
Get off the defense and on the offense with your health before your health strikes. We went over 13 ways you can do just that.
If you want more information on gut recovery or need more help implementing these 13 ways, check out Project Healthy You. By joining this project, you get videos from me that explore deeper into these topics, plus you have a direct line to me if you need to ask any questions. Whenever you’re ready to take care of your body, I’m here for you and would love to help you do just that!