5 Tips to Help You Restore and Maintain Your Gut Health

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM
Published on

Adding fermented foods like yogurt to your diet is a great way to maintain your gut health.Bacteria in your gut might sound like a bad thing, but your gut actually uses bacteria to process food into energy.[1] We call these helpful bacteria probiotics. Most people have heard the term in yogurt ads, but that’s about it. What are probiotics and what do they mean to your body?

It all starts in your gut, the system in your body responsible for digestion. Proper digestion is essential to your health and probiotics are essential to your gut. When bacteria are out of balance, it can cause problems such as:

  • Gas?[2]
  • Bloating?[3]
  • Diarrhea?[4]
  • Constipation[5]
  • Abdominal pain and cramping?[6]
  • Autoimmune diseases such as fibromyalgia, chronic fatigue syndrome, and diabetes[7]
  • Neuromuscular diseases[8]
  • B12 deficiency[9]

If any of these sound familiar, it’s time to get your gut health back on track. Here are five awesome tips for promoting your gut health and well-being.

1. Take a Quality Probiotic

In 1907, Nobel Laureate, Elie Metchnikoff introduced the concept of probiotics. He published a groundbreaking study that linked longevity with consuming fermented milk that contained Lactobacilli, a bacterial strain that produces lactic acid and helps maintain healthy intestinal microflora.[10][11] Today, probiotics supplements are available at health food, grocery, and online stores. When choosing a probiotic, look for these qualities:

  • Probiotic supplements should contain 5 to 10 billion CFUs (colony forming units).
  • Encapsulated pills are better than liquids because they help the bacteria survive the acidic stomach environment.
  • Multiple strains of bacteria (different strains offer different benefits — some help with digestion of fiber, some help with vitamin absorption, some help promote bowel regularity).

Floratrex™ is the probiotic I recommend. It’s a blend of billions of live and active cultures from 23 probiotic strains and contains prebiotics for extra support.

2. Avoid Overuse of Antibiotics

Antibiotics kill bacteria. Although that includes the bad bacteria that can make you sick, it also includes the good bacteria your body needs. This disruption of intestinal harmony can cause a lack of diversity among bacteria that’s sure to affect your health.[12]

3. Incorporate Fermented Foods Into Your Diet

Fermented foods can introduce good bacteria to your gut but know that it’s better to make your own. Store-bought options are usually pasteurized, which kills good bacteria. Some of the best fermented foods for promoting gut health include:

  • Sauerkraut
  • Yogurt
  • Kefir
  • Kimchi
  • Soy Sauce
  • Tempeh
  • Fermented Tofu
  • Kombucha

4. Eat Less Refined Sugar

Among the many problems caused by refined sugar (inflammation, weight gain, hormonal imbalance…), it also promotes the growth of bad bacteria and upsets gut flora balance.[13]

5. Lower Your Stress Levels

Much like the spinal cord, neurons cover your intestinal wall where they send information throughout your body. The existence of the brain/gut connection makes it clear that stress can be linked to gut health.[14][15] When stressed, your brain sends messages to your gut in the form of chemicals. These chemicals affect how well your gut works.

5 Tactics to Reduce Stress and Support Gut Health

1. Meditation

It’s amazing how much better you can feel about things if you just take some time to stop, breathe, and concentrate. If you need to use a mantra, go for it!

2. Aromatherapy

Aromatherapy harnesses the power of plant-sourced essential oils. Many people attest that this ancient, traditional practice helps them manage stress.

3. Exercise

Physical activity affects stress and mood.[16] If you’re feeling stressed, being active can help you overcome it!

4. Diet

What you eat can have a significant impact on your gut health. Stress-relieving foods can help.

5. Laughter

Laughter can relieve stress by producing endorphins and lowering the stress hormone cortisol.[17] Find a funny friend or turn on a comedy to produce a relieving chuckle. Your gut will thank you!

Bonus: Cleanse and Nourish Your Gut

Supplements are an excellent option for maintaining a healthy gut. You can find individual supplements based on your specific needs, but opting for a complete bundle of gut health supplements could save money. Global Healing Center’s own Gut Health Kit™ combines our very best supplements for overall gut health.

VeganZyme® is a digestive aid that provides your gut with the enzymes it needs to properly process proteins, carbohydrates, fats, and other essential nutrients. Oxy-Powder® cleanses your gut and helps flush your digestive system of accumulated toxins and waste. Aloe Fuzion™ soothes and comforts your gut while encouraging nutrient absorption, and nourishing your microflora. Floratex™ helps balance your microbiome with a comprehensive mix of live probiotic and prebiotics. You can also enhance the power of the Gut Health Kit with optional upgrades—Turmeric to help your colon heal itself at a cellular level and Bragg’s Organic Raw Apple Cider Vinegar to promote regularity and aid in detoxification.

What do you do to maintain a healthy gut? Have any stress-relieving tips? Let us know in the comments.

References (17)
  1. Phys.org. Exploring the Role of Gut Bacteria in Digestion. Phys.org, 19 Aug. 2010. Web. 29 Feb. 2016.
  2. National Institute of Diabetes and Digestive and Kidney Diseases. Gas in the Digestive Tract. U.S. Department of Health & Human Services, Jan. 2013. Web. 29 Feb. 2016.
  3. Brown, Kirsty et al. Diet-Induced Dysbiosis of the Intestinal Microbiota and the Effects on Immunity and Disease. Nutrients 4.8 (2012): 1095–1119. PMC. Web. 29 Feb. 2016.
  4. Zhang, Yu-Jie et al. Impacts of Gut Bacteria on Human Health and Diseases. Ed. Manickam Sugumaran. International Journal of Molecular Sciences 16.4 (2015): 7493–7519. PMC. Web. 29 Feb. 2016.
  5. Adams, James B et al. Gastrointestinal Flora and Gastrointestinal Status in Children with Autism -- Comparisons to Typical Children and Correlation with Autism Severity. BMC Gastroenterology 11 (2011): 22. PMC. Web. 29 Feb. 2016.
  6. Lakhan, Shaheen E, and Annette Kirchgessner. Gut Inflammation in Chronic Fatigue Syndrome. Nutrition & Metabolism 7 (2010): 79. PMC. Web. 29 Feb. 2016.
  7. Round, June L., and Sarkis K. Mazmanian. The Gut Microbiome Shapes Intestinal Immune Responses during Health and Disease. Nature reviews. Immunology 9.5 (2009): 313–323. PMC. Web. 29 Feb. 2016.
  8. Quigley, Eamonn M. M. Gut Bacteria in Health and Disease. Gastroenterology & Hepatology 9.9 (2013): 560–569.
  9. Murphy, M. F., et al. Megaloblastic anaemia due to vitamin B12 deficiency caused by small intestinal bacterial overgrowth: possible role of vitamin B12 analogues. National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 29 Feb. 2016.
  10. Mackowiak, Philip A. Recycling Metchnikoff: Probiotics, the Intestinal Microbiome and the Quest for Long Life. Frontiers in Public Health 1 (2013): 52. PMC. Web. 29 Feb. 2016.
  11. Lebeer, Sarah, Jos Vanderleyden, and Sigrid C. J. De Keersmaecker. Genes and Molecules of Lactobacilli Supporting Probiotic Action. Microbiology and Molecular Biology Reviews : MMBR 72.4 (2008): 728–764. PMC. Web. 29 Feb. 2016.
  12. Llor, Carl, and Lars Bjerrum. Antimicrobial Resistance: Risk Associated with Antibiotic Overuse and Initiatives to Reduce the Problem. Therapeutic Advances in Drug Safety 5.6 (2014): 229–241. PMC. Web. 29 Feb. 2016.
  13. Kruis, W et al. Effect of Diets Low and High in Refined Sugars on Gut Transit, Bile Acid Metabolism, and Bacterial Fermentation. Gut 32.4 (1991): 367–371. Print.
  14. Konturek, PC, T. Brzozowski, and SJ Konturek. Stress and the Gut: Pathophysiology, Clinical Consequences, Diagnostic Approach and Treatment Options. PubMed.gov. U.S. National Library of Medicine, Dec. 2011. Web. 29 Feb. 2016.
  15. Mayer, Emeran A. Gut Feelings: The Emerging Biology of Gut–brain Communication. Nature reviews. Neuroscience 12.8 (2011): 10.1038/nrn3071.PMC. Web. 29 Feb. 2016.
  16. Hamer, M., R. Endrighi, and L. Poole. Physical Activity, Stress Reduction, and Mood: Insight into Immunological Mechanisms. PubMed.gov. U.S. National Library of Medicine, 2012. Web. 29 Feb. 2016.
  17. Strean, William B. Laughter Prescription. Canadian Family Physician 55.10 (2009): 965–967. Print.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Global Healing Center does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Global Healing Center are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.

  • Kellie Lee

    This is great advice! All of which I try to practice daily. I really love the 5 tips on how to lower stress, especially laughter. I feel it’s hard to remember what a good laugh can do for the spirit, and how lightening up can do wonders for one’s health. Thank you for the blog post.

  • ms4runr

    I took probiotics for years with little effect. Then started on homemade ferments. I have not been sick in over a year for the first time in over 16 years.

  • Heather Wells

    What happens after 30 days? Can one just stop taking all these products but maintain the results through diet alone, or are these a lifestyle change that requires more of these products in order to maintain gut health?

  • GHC Support

    Hi, Heather. If this is in regards to the Gut Health
    Kit, the 30-Day program is intended to reset your digestive and immune system, and if you’re fairly healthy, then you can repeat the protocol about 2-3 times per year to maintain your results. But yes, diet is key in support gut health. You can simply try taking Oxy-Powder for maintenance to prevent bloating or occasional constipation. Here you have more information about Oxy-Powder and our Body Cleansing Diet:

    http://www.globalhealingcenter.com/cleansing/oxy-powder.html#instructions
    http://www.globalhealingcenter.com/cleansing/body-cleansing-diet.html

  • Peter

    Tablespoon of Bentonite clay with psyllium husks in warm water first thing in the morning. This draws and flushes out positively-charged particles, such as heavy-metals and unwanted organisms. Follow with fresh juice from half a lemon and1/2 tsp. baking soda. Mix before adding 8oz.of warm water. Follow with green tea spiked with the other half of lemon, raw apple cider vinegar and stevia. Followed by bone broth. Do your workout before your breakfast at noon. Stay off the sugar and high carbs, eat plenty of veggies and good quality fats like coconut oil and avocados, then you’ll be good to go!

  • Peter

    Oh, and watch your guy health improve while melting off unwanted fat!

  • Peter

    Gut health

  • Juds Wilson

    How long should this be done Peter?

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