Top Strategies for Healing & Improving Gut Health – Improve Digestion, Immunity, Mental Health, Insomnia, Fatigue, Anxiety, Depression
This question is about gut health and the microbiome, one of my favorite topics. It’s about leaky gut. Doctor, could you talk about leaky gut syndrome? My health issues include digestion, immune problems, and some mental health issues. I’ve heard you talk about gut health before, so let’s discuss leaky gut.
Here’s the deal with leaky gut: 95% of Western diets don’t get enough fiber. Without sufficient fiber, you can’t cultivate the right bacteria in your gut to heal it. Consequently, 95% of the population in Western societies may have leaky gut syndrome. This condition can lead to various problems, including insomnia, anxiety, depression, and fatigue. The data is clear.
So, how do we clean up the gut? Intermittent fasting is a powerful tool. Eating two meals a day or occasionally one meal a day, while consuming nutritionally dense foods during that feeding time, can be beneficial. That’s also when you should take your vitamins and supplements.
To heal a leaky gut, consider incorporating fermented foods like kimchi and kombucha. Regularly eating cabbage soup is highly beneficial, and juicing with celery is a powerful option as well. Celery juice doesn’t typically spike insulin levels, making it suitable during fasting periods. However, it’s a good idea to monitor your glucose levels to confirm.
Increase your fiber intake by including good plant-based foods in your diet, and avoid high oxalate vegetables like kale and spinach. Sometimes, cruciferous vegetables like broccoli and cauliflower, which usually help heal the gut, can cause issues for some people.
Avoid white flour, gluten, and almonds, including almond flour and almond butter, as they can harm the gut. Consider taking a high-quality probiotic and a prebiotic, with a focus on master macro probiotics. Eating healthy fats, such as ghee butter and extra virgin olive oil, has been shown to support gut health. Aim for 1 to 2 ounces of extra virgin olive oil daily. Ghee butter, made from grass-fed cows, can help your body produce butyrate, which supports gut healing.
I recommend checking out some of the webinars and seminars on our website about leaky gut and ways to improve it. Start with these basic steps, as there is no single cure-all for every issue. Precision testing can lead to precision treatments, which is why I suggest consulting a functional medicine doctor. Many doctors globally provide this kind of care.
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