Who knew you could make lacto-fermented french fries? I sure didn't! Jenny McGruther from Nourished Kitchen surprises us again with an incredibly nutrititous way to make an old favorite. The next time you're tempted to go out to eat, try making this recipe instead. You'll save a few bucks (and probably a stomachache), and you'll still be wowed by how delicious such a down-to-earth recipe can be:
If you've ever wondered how to naturally cure meat, make dairy-free yogurt, or bake the perfect sourdough bread, this is the class for you! Check out the complete lesson plan here.
Gut health is as important for kids as it is for adults--and even more so, since their bodies are growing. Their brain development, their immunity and their assimilation of important nutrients all depends on the health of their gut flora. While I believe probiotics are just one piece in the puzzle of gut health, I do think that the right kind of probiotics (such as those that naturally occur in fermented and cultured foods) can be beneficial to kids when part of a balanced, nutritious diet. Research is starting to agree:
One study found that children who consumed probiotics experienced less flu and cold symptoms, recovered more quickly from illness, and required less antibiotics to treat colds and the flu. As a result, children who took probiotics also missed less school (or daycare) than those who didn't.
Researchers recently reported that probiotics reduced the symptoms of IBS (irritable bowel syndrome) in children in this study.
Another study in Finland showed that infants with eczema who were given probiotics had fewer outbreaks and showed more improvement than infants who received no probiotics.
Yet another study conducted in Italy found that probiotics in fermented milk reduced the severity of hay fever symptoms in young children. Researchers noted that children who received probiotics also experienced less diarrhea.
Of course, it helps to keep a balanced perspective when it comes to probiotics for kids. More is not necessarily better and there's no need for everything in our (or our children's) diets to be full of probiotics. The addition of a few key probiotic foods is the right approach for most. Once you find a few fermented and cultured foods your family enjoys, you can start making them part of your regular meals.
A Word on Probiotic Supplements:
Thinking about giving your kids a probiotic supplement? It's tempting, but not necessarily the best route for most. Supplements, in general, are poorly regulated and often contain additives we don't want in our bodies. While many probiotic supplements claim to have a certain count of live bacteria, by the time it gets to you, you really can't know for sure what you're getting.
While high quality supplements can have their place in short-term therapy, generally the best way to get probiotics is through food. And I don't mean those cute little yogurt cups (which are mostly dyes and additives anyway, with a few live cultures thrown in to make them appear healthy). I'm talking about good old-fashioned fermented foods. Like sauerkraut, kimchi, lacto-fermented ketchup, yogurt, and kefir. Making these at home is simple and inexpensive.
What if you could tie all your health problems to one central system in the body? What if skin disorders, allergies, depression, and learning disabilities could all be cured by repairing this single system? Dr. Natasha Campbell-McBride proposes just this in her book Gut and Psychology Syndrome.
Dr. Campbell-McBride believes your overall health is a direct reflection of the health of your gut. A thread that runs through the entire book is the importance of gut flora:
“Anatomical integrity of our digestive tract, its functionality, ability to adapt and regenerate, ability to defend itself and many other functions are directly dependent on the state of its microscopic housekeepers–our gut flora.”
“A well-functioning gut with healthy gut flora holds the roots of our health. And, like a tree with sick roots is not going to thrive, the rest of the body cannot thrive without a well-functioning digestive system.”
“If the gut flora is damaged, the best foods and supplements in the world may not have agood chance of being broken down and absorbed.”
According to Dr. Campbell-McBride, there are several primary ways gut health is damaged: antibiotics, steroids, birth control pills, a poor diet and stress are just a few examples. She also explains how gut health is inherited, which helps explain why our health problems are getting progressively worse with each generation.
It was fascinating for me to read that our gut has the capacity to neutralize the myriad of toxins we encounter in a given day--if gut health has not been compromised. But because so many of us have poor gut health, we can no longer handle all of these toxins in our food, water and environment (which is probably why detoxification is such a popular trend in the alternative health arena).
In the book, Dr. Campbell-McBride speaks in detail about:
Why the current explosion of autism cannot be explained solely by genetics or modern diagnostic procedures.
Why dietary fiber is beneficial but may cause problems in those with poor gut health.
How restoring gut health can correct many vitamin deficiencies.
Why the gut is the “cradle of the immune system” and how gut health directly affects the strength of our immunity against viruses, bacteria and fungi.
How the growth of specific strains of pathogenic bacteria can affect the digestion of certain foods so dramatically that these foods can actually affect us just like consuming alcohol and or using recreational drugs.
Why the popular gluten-free/casein-free diet may not be enough for most autistic children.
How you can actually heal the gut to the extent that a GAPS patient may eventually be able to tolerate formerly intolerable ingredients (such as both gluten and casein).
What Dr. Campbell-McBride thinks about vaccinations and their link to the current autism epidemic (it may not be what you think!).
Why stomach acid is essential for digestive health and nutrient absorption.
Why everyone should be on a therapeutic dose of high-quality probiotics.
Which supplements are most essential and why getting nutrients from food is more effective than pills.
How to assist healing by implementing very simple detoxification methods and getting rid of common everyday toxins.
How ear infections happen, why they reoccur, and how we can properly prevent and treat them (I didn't know much about ear infections so this was really interesting to me!).
What role genetics really plays in our predisposition to specific health issues.
The Actual Diet
“Yet appropriate nutrition is the cornerstone of any successful treatment of any chronic disease.”
The diet for GAPS is considered by most to be very strict, and rightfully so. While not necessarily low-carb, the GAPS diet could be considered close to Paleo standards--cutting out all grains and starchy foods, eliminating almost all dairy products, focusing on traditional fats, proteins, vegetables and fruit. (Most of these changes are required during the beginning of the diet, but many foods are reintroduced in moderation as time goes on.)
Traditional broth and fermented foods are a staple of the GAPS diet because of their ability to heal the gut and replenish it with healthy flora. Cod liver oil and liver are valued for their vitamin A content. Coconut fat also has a special place in the GAPS diet--from page 184:
“It is a good idea for GAPS patients to have coconut on a regular basis.”
This says it all for me. This is one of the only books I have reviewed that heartily recommends animal foods, saturated fats and other traditional foods as part of a healing diet. That alone is pretty impressive to me.
My biggest quibble with the diet is that most people tend to put a tremendous focus on eating lots of nuts (and nut flours, nut milks, etc.) while eating GAPS style. My personal concern would be the immense omega-6 fatty acid content in nuts and how easy it would be on such a diet to consume a serious excess of these fats. Most of the food in the modern diet is drenched in omega-6 fats. I’m really not too sure we need to consume a whole lot more of them.
Since the diet is so strict, the recipes and meal ideas in this book (as well as in the GAPS guide book) are essential and will no doubt come in handy to anyone embarking on the diet.
Who Belongs on the GAPS Diet?
I will come right out and say I've never tried the full GAPS diet. (I'm just too wimpy to give up my raw milk.) But in spite of that, I've still made several lifestyle changes based on what I've read in the GAPS book, including eating sauerkraut daily, taking a good probiotic, eating a lot less gluten, taking hydrochloric acid as needed, using broth more often, etc. Sure, there are other nutritional programs that teach some of these practices, but let me tell you: I did not take any of this half as seriously as I did after reading GAPS. I now put my gut health on a pedestal where it belongs. So while not everyone needs to do the full GAPS diet, I'm convinced that darn near everyone can benefit from reading the book.
What about the GAPS Guide?
I have both Gut and Psychology Syndrome as well as the GAPS guide by Baden Lashkov. While it isn't necessarily essential to have both books, it certainly helps. Dr. Campbell-McBride's book is the foundation of the GAPS diet: it is in-depth and comprehensive. The GAPS guide is more of a condensed, how-to version that provides a little further direction in how you should go about actually implementing the diet. It also includes detailed instructions for doing the GAPS intro diet, which many people have found to be an essential part of the healing process. I personally found both books very helpful and would recommend using them together.
When you think of the two words "weight" and "gut" in a sentence, you probably get a picture of Homer Simpson's beer belly. But that's not the "gut" we're talking about today. Sure, we'd all like to trim a few inches off the waistline, but what's going on inside is what really deserves your attention.
What is a Healthy Gut?
If gut health were a movie, bacteria would be the star of the show. Friendly bacteria make it all happen:
- They provide a physical barrier that keeps the gut lining healthy and functioning at its best. This includes controlling the turnover rate of enterocytes, cells which play a key role in the digestion of our food.
- Good bacteria in the gut actually neutralize toxins and essentially "detox" us from heavy metals, chemicals, and many other toxins we encounter on a daily basis.
- They keep bad bacteria in check. Harmful bacteria is always present in the gut and even has beneficial tasks to perform--if it's tightly controlled by the good guys. When there is plenty of healthy flora around, you don't have to worry about pathogenic bacteria stealing the show and wreaking havoc on your health.
- Good bacteria in the gut is also the star player in digestion and nutrient absorption. Whether it be a protein, carbohydrate, fat, vitamin or mineral, you can bet your boots that friendly bacteria helps your body utilize it.
- Beneficial bacteria plays a key role in producing important immunity regulators like interferon, cytokines and lymphocytes. In her book Gut and Psychology Syndrome, Dr. Campbell-McBride calls the gut "the cradle of the immune system." Everything from virus protection to allergy response happens here.
How Gut Health Impacts Weight
Nutrient Absorption:
We all know what we eat affects our body composition. What's even more important iswhat our body does with what we eat. A healthy digestive system is capable of getting the most out of your food. So in some sense, nutrient density happens in your gut.
When you aren't getting what you need out of your food, your body will crave more of it. Like Jon Gabriel talks about in his book The Gabriel Method, this is a form of starvation--no matter how many calories you eat or how much fat you're storing--because your body is not getting its basic nutritional needs met.
If your gut bacteria is in bad shape, you're definitely not absorbing what you should be from your food. For instance, someone with an unhealthy gut will struggle to break proteins down so they can be used in the body to repair vital tissues and fuel neurotransmitter production. As Ann Marie and I discussed in our podcast earlier this month, protein is a key nutrient in both physical and mental health. In terms of weight, protein is both satiating and energizing. Being able to properly digest it is essential.
Stress:
When your gut suffers, so does your whole body. Poor gut health can increase your toxic load, cause inflammation throughout the body, and disrupt neurotransmitter production (just to name a few). This all adds up to one thing: STRESS. And stress is your number one enemy if you're trying to lose weight. You can read more about how stress affects your weight here and here and here and here.
Cravings:
When bad bacteria is growing out of control in the gut, you can experience massive cravings for junk food. In fact, one study showed that chocolate cravings appear to come from microbes in the gut. Overgrowth of Candida (a yeast species) actually ferments carbohydrates in your gut into alcohol, essentially getting you "drunk" on food. A dysfunctional gut can also turn proteins like gluten and casein into opiates, so you can virtually get "high" on food as well. This could explain why foods like pizza (tons of wheat flour and cheese) have such an addictive affect on some people. If you feel addicted to certain foods, gut health may the root issue.
Gut Health Do's and Don'ts
Don't... take birth control pills, steroids, or antibiotics if you can possibly avoid them. These all directly interfere with the balance of flora in your gut.
Do... consider taking a good quality probiotic, cod liver oil, and Betaine HCl supplements if needed. These support gut health, correct nutritional deficiencies and aid digestion.
Don't... eat lots of refined foods, which offer little by the way of nutrition and feed harmful bacteria.
Do... eat plenty of fermented foods (like sauerkraut and yogurt), healthy fats (like coconut oil and butter), bone broth, eggs (especially raw yolks), fruits and vegetables, and other real foods. These are very nourishing to your gut and feed the beneficial flora.
Don't... overwhelm yourself with stress, which interferes with digestion, nutrient absorption, and appetite. Stress can also promote inflammation.
Do... eliminate and manage stress whenever possible. Learn to relax and enjoy life instead of constantly stressing over things you can't control (to-do lists, past mistakes and tomorrow's problems). Learn more about managing stress here.
UPDATE: Sean Croxton from Underground Wellness posted a great video today about yet another reason gut health can affect your weight:
This is part two in a short guest post series. See part one here.
In many people, their own gastrointestinal system contributes to the pollution of the body. The purpose of the GI system is to digest and absorb the nutrients and to eliminate the undigested portions of food along with waste products, harmful microorganisms and toxins.
Many people do not have perfectly healthy bowels, as evidenced by various gastro-intestinal problems, such as heartburn, indigestion, bloating, gas, constipation, diarrhea and so on. In fact, more drugs are sold to treat GI symptoms than for any other organ.
There are many reasons why most people have unhealthy GI tract. We do not eat the right foods, we do not get enough physical activity, fresh air or sunshine. Alcohol, antibiotics, painkillers and other medications - all these disrupt normal bowel function. Plus, as we get older, the stomach, pancreas and small intestine produce less digestive enzymes. This leads to decreased digestion and absorption of nutrients and increased accumulation of undigested food material and putrefied fecal matter in the intestine.
This creates a condition known as dysbiosis – a decline in good bacteria and an increase in pathogenic micro-organisms, such as parasites, viruses and yeasts, especially Candida albicans. In turn, this leads to leaky gut syndrome – a condition that allows many toxic substances that were intended to be eliminated to get into the blood stream and pollute the body.
The bottom line is that everybody has extra toxins in his or her body that need to be eliminated. This is the purpose of the detoxification program.
There are literally dozens of different detoxification programs on the market today, but most of them do not address the real needs of the body. The vast majority of them are glorified laxatives that make you have more frequent and bulkier bowel movements. They generally do not support the liver or the kidneys nor do they improve the health of the GI tract.
Since we are exposed to toxins every day of our lives, it is important to understand that detoxification activities should be a part of your daily routine. The way I approach detoxification is by doing a little bit every day and doing a lot once or a few times a year.
First, try to minimize the amount of toxins getting inside your body. Avoid using plastic utensils, plastic bottles, etc. Do not use medications, either over the counter or prescription, unless your life depends on it. Do not eat junk food that is highly processed and filled with preservatives, flavoring agents, and artificial colors.
Eat a variety of foods, both of plant and animal origin. Make sure to get enough fiber to keep your bowels clean and moving. Eat food that is as close to its natural state as possible. Use garlic to fight bad bacteria in the intestine and eat fermented foods that supply good bacteria. I am talking about yogurt, kefir, sauerkraut, etc. It is okay to take probiotic supplements, but I prefer getting them from food.
At least once a year I recommend to all my patients a 3-week purification program from Standard Process. It uses special supplements that specifically support the liver and the kidneys, and help clean the intestine at the same time.
You want your body to be as clean as possible for better health. Protect it from all the toxins that are constantly assaulting it from inside and from outside.
This is a guest post by Dr. Michael Teplitsky, author of Nutrition and Your Health. His book is a great guide to the basics of real food eating, including why saturated fat and cholesterol are healthy, which supplements are the best and more. I think this is a great resource, plus coming from a doctor it could be a great way to get those stubborn relatives into real food, too! You can read my interview with Dr. Teplitsky at this post and find out more about his book here.
Like I shared earlier this week on my post about making homemade raw milk kefir, I have to really make sure something is simple and doable before I’ll try it. Kefir seemed pretty easy to me, but I have to admit I was intimidated by the idea of raw milk yogurt. Kefir needs very little temperature control (room temp is fine), while yogurt needs a consistently warmer temperature, and I wasn’t sure how to tackle that without buying a thermometer or a yogurt maker.
I searched high and low through the internet for ways to make raw milk yogurt. It’s a little different than pasteurized milk yogurt, because you do not want to heat the milk too hot or it will kill all the wonderful little enzymes and probiotics inside. I found some great pointers at different blogs, but I wanted to simplify it even further. Basically, I wanted a raw milk yogurt that could be made without a thermometer. Turns out this is easier than I realized!
I recalled reading in Nourishing Traditions that the body has a fascinating way of telling you if something is too hot to harbor enzymes--it simply feels too hot! With this in mind, I realized that the power of touch is the key to making yogurt without a thermometer. So, I tried it out and it worked!
Here’s my version of homemade raw milk yogurt:
1. In a stockpot, place up to four 32-oz (1-quart) mason jars inside. Fill the jars with raw milk.
2. Fill the pot with warm water (about halfway up the mason jars or so) and gently begin heating at a low to medium temperature.
3. Keep a close watch on the pot. You can test the water temperature with your finger, or feel the outside of the mason jars to gauge the temperature. The ideal temperature for growing yogurt is somewhere between 98-110 degrees, which should feel comfortably warm. (I test the milk itself with my finger. This may not be the most sterile option, but I haven’t had problems with it.)
4. When the milk is warm enough, place 1-4 tablespoons of a good quality, no-additive, whole fat plain yogurt inside, and stir well to mix the cultures. You may find the amount of yogurt starter you add affects the thickness of your yogurt. Some people find less starter actually makes a thicker yogurt.
Now you need to keep your raw milk yogurt warm for 6-24 hours. Here’s how I keep mine warm:
1. Place the mason jars in a cooler filled with very warm water. Close the cooler tightly and cover with blankets or towels for insulation. This stays at the proper temperature for several hours at least, much longer if your house is on the warm side.
Our house gets cold in the winter, so during that time I usually add a few cups of boiling water to the cooler every few hours to maintain enough heat for the cultures. To see if the yogurt is staying warm, I simply dip my finger in the jar and see if it feels warm. (Like I said, maybe not the most sterile method but very accurate nonetheless for testing the temperature. Of course, if you use a thermometer that would work, too!)
2. Yogurt is usually ready after about 6 hours. However, if you keep it warm longer you can eliminate more lactose and casein, while culturing more probiotics. I usually culture my raw milk yogurt for at least 12 hours.
Of course, there are lots of other ways to keep yogurt warm, like in the oven with a pilot light, in a crock pot, or even in a warm car! Just remember it needs to be somewhere between 98-110 degrees to culture properly. Too cold means the cultures won’t take. Too warm means the cultures will die completely.
After your yogurt is cultured, place in the fridge for 5-6 hours to firm it up. It will usually still be thinner than commercial yogurt (though using a Greek yogurt starter may help). The texture may be slightly different than what you’re used to, but the taste will be very familiar.
Remember to save a few tablespoons of your plain raw milk yogurt to use as a culture next time! This way you don’t have to keep buying starter yogurt. Make a batch of yogurt at least every 7 days to keep your cultures active. Of course, you can also buy powdered yogurt cultures as a yogurt starter, if you prefer.
This yogurt tastes great with stevia and vanilla, which is how we make it here. My kids don't even notice that it's not store bought. You can also sweeten it with unrefined sugar like palm sugar or pure maple syrup. And of course, like all yogurt it tastes great with fruit and nuts, too!
An added bonus: this raw milk yogurt is fairly inexpensive. The cheapest non-organic plain whole-fat yogurt I can find is $1.83 for 32 ounces. No additives, but nowhere near organic and definitely not raw. Organic, high-quality plain yogurt is more like $3-5 for 32 ounces! I pay $6/gallon for raw, high-quality milk, and a gallon makes four 32-oz jars of raw milk yogurt. That's $1.50 for 32 ounces! Very inexpensive by comparison. And of course way cheaper than buying a bunch of tiny cups of yogurt. Plus you know you're culturing the good stuff, and cultured raw milk is a very healthy food.
If you have some experience making raw milk yogurt, or if you have any tips to share, I’d love to hear about it!
I delayed making my own kefir for the longest time because I thought it would be too much of a hassle. But as I learned more and more about nourishing foods, I realized kefir offered a lot of important benefits. Namely, it's loaded with its own unique package of probiotics, which are vital for gut health. So, I took the plunge and ordered some milk kefir grains, and it turns out making my own kefir is incredibly easy! And the benefits are more than worth taking the time to make it.
When I spring for homemade, I like to use the simplest method possible. This makes it easier for me to stick with it and make it a regular habit. And making kefir has become part of my routine for several months now (I drink it every day!), so you know it must be easy! Here's how I make my own raw milk kefir:
1. In a glass jar or pitcher, mix kefir grains with raw milk (non-homogenized regular milk can also be used, but raw milk makes a much more nutritious kefir). The amount of milk you use depends on how many grains you have. When you first order grains, you'll most likely only be using 2-4 cups of milk at a time. But don't worry - kefir grains grow fast! After a couple batches, you'll be able to easily make 2 quarts at a time.
2. Cover the glass container tightly and set out at room temperature (if you have a cold kitchen in the winter, you may need to find a slightly warmer place, like on top of the fridge).
3. For a milder, thinner kefir, leave out overnight and refrigerate in the morning. The kefir will continue to culture (much more slowly) in the fridge.
4. For a stronger, thicker kefir, leave out for 18-24 hours before refrigerating. The longer you leave out the kefir, the more probiotic cultures it contains, and the less lactose and casein. So if you are really trying to get those probiotics, or if you are very sensitive to lactose or casein, leaving it out a little longer may be the best option for you.
5. Strain out the grains (see below for how to handle the grains). Store kefir in the refrigerator. Voila! A great, homemade probiotic drink.
Kefir is fairly tasty and versatile. It's a little sour, like plain yogurt but a little different. I drink mine plain (sweetened with stevia because it's a little too sour by itself for my taste), or I make kefir smoothies.
I use kefir grains because in the long run they are much more economical. There's a small $15-20 investment at first, but you only have to buy them once! You can use kefir grains indefinitely, and here's how:
- Strain the kefir grains from the kefir.
- Store covered in a glass container with enough raw milk to cover grains.
- Use at least every 48 hours to keep cultures alive.
These grains will not only continue to thrive, they will also multiply. So, you can either make even more kefir, eat the grains for a super dose of probiotics, or share your new grains with a friend!
Note: There are two types of kefir cultures: water kefir grains and milk kefir grains. Water kefir grains are for making homemade kefir sodas and beverages, while the milk kefir grains are for milk kefir. These grains are different and can't be used interchangeably. Be sure you order the right kind!
Looking to traditional societies as a guide for healthy eating, it’s easy to notice a trend throughout the ages: cultured dairy. Why? Because cultured dairy products have unique characteristics that makes them even more nutritious than our good friend raw milk!
What is cultured dairy? Think yogurt, cheese, kefir, curds and whey, creme fraiche, pima milk, and clabbered milk. Any traditional culture that consumed dairy included foods like these. Cultured dairy was popular with our ancestors for a number of reasons. One is simply that refrigeration wasn’t available, so milk would simply culture itself when it was stored (neat how it does that, isn’t it?). But cultured dairy products were also revered for their many health benefits:
Good-bye, Lactose. Think you might be sensitive to the lactose in milk? Lacto-fermentation breaks down the lactose over a period of hours. At 24 hours, virtually all lactose is gone! For this reason, many lactose-intolerant folks can enjoy cultured dairy products without side effects.
So Long, Casein. This protein is particularly difficult for the body to digest, but it is also broken down by friendly bacteria during the culturing process.
Hello, Probiotics! Yep, these are the beneficial little guys I spoke of earlier this week in my post about gut health. These beneficial bacteria are what “cultures” the milk, and gobble up all the lactose and casein. They also promote a healthy GI tract and overall vitality. Getting plenty of probiotics can drastically reduce the occurrence and severity of many illnesses, too.
Culturing dairy with raw milk is highly recommended, but the best part about culturing is you can also do it with pasteurized milk (though it should not be homogenized). Culturing can actually restore the wonderful enzyme content of milk which is destroyed by pasteurization. These enzymes are important for digesting lactose and casein, and for absorbing minerals like calcium.
The lost art of culturing dairy has been rediscovered thanks to wonderful books like Nourishing Traditions, and boy do I appreciate that! Next week I’ll explain how I make my own raw milk kefir and yogurt. I’m no culinary expert, so my methods are simple and require as little effort as possible (okay, okay - I’m just a lazy cook). Stay tuned!
'Tis the season for pumpkins, you might say. And I do love pumpkin. Since I'm aiming for three servings of kefir or yogurt per day right now, I've been finding new ways to serve it up. My favorite so far is a pumpkin smoothie! Plus, made with homemade kefir or yogurt, it's chock full of probiotics. Very gut-friendly, right on topic with my post from yesterday about gut health!
Nourishing Pumpkin Smoothies Makes 2 servings
2 cups kefir or plain yogurt (raw milk or cream can be used, too, if you prefer) 2-4 tablespoons mashed pumpkin 2-4 egg yolks (from pastured hens) 2 tablespoons unrefined sweetener (like maple syrup or palm sugar) or sweeten with stevia to avoid the sugar 1/2 teaspoon vanilla 1 teaspoon spices (try all spice, nutmeg, ginger, cinnamon or a delicious combination!)
Blend all ingredients in a blender for about 30 seconds. Serve cold with a dash of nutmeg on top. It's quite festive and perfect for a healthy holiday treat. Egg yolks are optional, but they do bring a richness to the drink.
Let me know if you try this and enjoy it! I use this recipe nearly every day. I feel like I'm indulging in a decadant holiday dessert, but it's actually good for me!
When it comes to healing yourself from the inside out, taking care of your gut is the best place to start. With so much emphasis put on heart health, brain health, liver health, lung health... it’s easy to forget the gut is where many health problems begin. Achieving a healthy gut and digestive system is a key step in improving health in other parts of the body. Books like Gut and Psychology Syndrome even link gut health to mental behaviors and modern disorders like autism and ADHD.
Today, many people tend to think digestive upsets like heartburn, acid reflux, IBS (irritable bowel syndrome), stomach pains, and constipation are normal. In fact, we have aisles at every store dedicated solely to medications designed to treat these symptoms. And yes, they are symptoms - signs of an unhealthy gut. Which means if we treat the root of the problem (or the gut of it?), then many of these conditions seem to resolve themselves.
Digestive problems have reached almost epidemic proportions, especially for the youngest generation. Even young babies are developing acid reflux and leaky gut syndrome. In basic terms, this is because gut flora are established even before birth and also during the early months of feeding. Without proper nourishment gut health will weaken more with each generation. So, taking steps to nourish our own digestive system and those of our children is very important for preserving the health of future generations.
Gut Basics
What does the gut really do? We know what the heart does, we know what the lungs do. Some of us would even venture to say we have a good grasp on what the liver and kidneys do. But what about our gut? We know it’s responsible for digesting food, but in reality the gut handles a lot more than we think.
- The gut is like an intricate ecosystem populated with an incredible amount of living beings: tiny microorganisms which play a key role in keeping you healthy. Your body relies on this population of beneficial bacteria to assimilate valuable nutrients, and defend itself against toxins and pathogenic bacteria.
- About 70-80% of your immune system in based in your gut. A healthy gut can put up an awesome fight against invading bacteria and viruses; on the same note, a weak gut makes you vulnerable to a myriad of illenesses and conditions.
- You probably know the phrase “Follow your gut feeling.” Well, in a way you really can think with your gut. Containing more nerve cells and neurotransmitters than the nervous system, the gut has been referred to as a second brain. And what goes on in there is just as important as what’s going on in your brain.
So, how do you restore your gut health? Today I want to focus on probiotics: the tiny little guys who regulate the activity in your gut. They are small, but don’t let their size fool you. Probiotics and intestinal flora are the foundation of a healthy gut. They destroy bad bacteria and help the body use nutrients properly. For many people, consuming more probiotics resolves many digestive issues, and other seemingly unrelated conditions as well.
Here’s how you can get more probiotics into your diet:
- Get cultured. Eat more yogurt and kefir! I love these foods, so this is not a problem for me. I’m working on healing my own gut right now, so I drink three kefir smoothies a day to help me get plenty of natural probiotics. Homemade yogurt and kefir from raw milk will offer the most benefits. (They are also very easy to make - I will be posting how-to pages about both of these soon, plus some great smoothie recipes!)
- Ferment it. Lacto-fermented foods are brimming with probiotics. Fermenting your own foods might seem too complicated at first, but it doesn’t have to be difficult. Sauerkraut is one of the easiest fermented foods you can make, and easily combines with meat dishes and broths. On a personal note, I did not think I would like sauerkraut at all, but I actually find it pretty tolerable (and even pleasant with bratwurst!). Plus, you can get a lot of benefits from just 2-4 tablespoons at a time, and it’s not too hard to get that much down. I promise. :)
- Probiotic supplements. Most of us like to limit supplements, but supplemental probiotics can be really important for those who need to repopulate their gut with the good stuff. Look for a good quality probiotic containing at least 1 billion microorganisms per serving. Most quality probiotics need to be refrigerated. I’ve read the probiotics in enteric-coated pills are most likely destroyed, so avoid these if possible. Also, start small with probiotic supplements to avoid severe “die-off” symptoms (a reaction to mass amounts of harmful bacteria dying off, which includes flu-like symptoms like headaches, chills, nausea, etc.).
Probiotics are an excellent start for healing a weak gut, but here are some more keys to restoring gut health:
- Avoid sugars, starches and other carbs. These feed the bad bacteria and disrupt balance in the GI tract. Grains and sugars are particularly harsh on the gut. This is not to say carbs are inherently bad for your health (some do well on them, others may not). But it may help temporarily to cut down on certain carbs in an effort to restore gut health.
- Take daily dose of fermented cod liver oil. The vitamin A, vitamin D and omega-3 fatty acids in cod liver oil are healing to the gut.
- Include bone broths with at least one meal each day. The minerals and gelatin in a quality bone broth are very soothing for the digestive system. Bone broths also aid in the assimilation of nutrients. Read more about bone broth here.
- Eat healthy fats like butter and coconut oil. These contain special fatty acids designed to fight bacteria and viruses in the gut.
- Drink raw milk, which contains loads of beneficial enzymes and bacteria which promote gut health.
Well, this has turned out to be a seriously long post, and I feel like I’ve barely touched on the basics of gut health! I will definitely post more details in the future about keeping your gut healthy. So stay tuned, and for more information I recommend reading Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride and/or The Body Ecology Diet by Donna Gates.
allergies, depression, and learning disabilities could all be cured by repairing this single system? Dr. Natasha Campbell-McBride proposes just this in her book 
The Actual Diet
) are essential and will no doubt come in handy to anyone embarking on the diet.
, Dr. Campbell-McBride calls the gut "the cradle of the immune system." Everything from virus protection to allergy response happens here.
, cod liver oil, and Betaine HCl supplements if needed. These support gut health, correct nutritional deficiencies and aid digestion.
It uses special supplements that specifically support the liver and the kidneys, and help clean the intestine at the same time. 
because it's a little too sour by itself for my taste), or I make 
containing at least 1 billion microorganisms per serving. Most quality probiotics need to be refrigerated. I’ve read the probiotics in enteric-coated pills are most likely destroyed, so avoid these if possible. Also, start small with probiotic supplements to avoid severe “die-off” symptoms (a reaction to mass amounts of harmful bacteria dying off, which includes flu-like symptoms like headaches, chills, nausea, etc.).
more information I recommend reading 