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If you want to fix your gut health, here's every tip I could come up with: 1. Stop drinking alcohol.
2. Eat plenty of prebiotic fiber. Examples: • apples • berries • avocado • bananas • seaweed • pistachios • asparagus • mushrooms • sprouted oats • garlic and onions • Jerusalem artichokes
3. Supplement with colostrum, collagen, omega 3's, l-glutamine, and vitamin d3/k2. 4. Stop drinking tap water. 5. Eat gelatinous cuts of meat like the skin-on chicken thighs, bone marrow, and osso bucco.
6. Avoid antibiotics at all costs. 7. Eat fermented foods to enhance your gut bacteria. Examples: • kefir • natto • kimchi • yogurt • sauerhraut • fermented pickles
8. Avoid coffee first thing in the morning and on an empty stomach. 9. Drink bone broth on an empty stomach instead. 10. 90% of the foods you eat should be single-ingredient foods. 11. only indulge in processed "fun foods" 10% of the time or less.
12. Eat zinc-containing foods. They aid in cell division and immune function. Examples: • steak • dairy • shrimp • chicken thighs • dark chocolate • mandatory weekly oysters 13. Get more sunlight. 14. Get a minimum of 7+ hours of quality sleep a night.
15. To enhance your sleep quality: 1. Daily movement 2. No caffeine after noon 3. Practice 4-7-8 breathing 4. Avoid naps after 2:30 pm 5. Block blue light before bed 6. Wake and sleep at same time daily 7. Create a sleep cave: silent, dark, cold
16. Never snack or "graze" throughout the day. Your stomach needs time to heal. 17. Create a 10-14 hour window every day where you are not eating. 18. Stop eating 2-3 hours before bed, and don't eat your first meal until an hour after waking.
19. Avoid high quantities of raw vegetables 20. Consume butyrate-producing foods like ghee, butter, and cheese 21. Limit heavy metal intake from crappy cookware, tap water, and poor-quality fish 22. Eat polyphenol-rich food like berries, organic coffee, and dark chocolate.
Gut health is nuanced. Some people need microbiome testing and a more individualized approach. But overall, I have found these 22 tips to help both my health coaching clients and myself tremendously. Give them a go!
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Thanks for reading 🙏 Please ❤️ and share! Follow me @MindMatterr for more inspiring content. Change your mind and you will change your life. ⚡️