If you’re prone to coming down with the flu, colds, or any other infectious diseases, it could be caused by having the wrong kinds of bacteria in your gut, or not having enough of the good bacteria. If you or a family member has a weakened immune system, you might want to try a regimen to restore gut health. Here are five ways to heal your gut and restore gut health.
1. Identify Any Food Intolerances
Food intolerances can cause inflammation and further gut problems. To identify any food intolerances, try a temporary elimination diet to rule out the most common foods first. Remove wheat, sugar, dairy, eggs, soy, spicy foods, or anything else you suspect might be causing you problems.
Stop eating the selected foods for between 10 and 30 days and reintroduce one ingredient at a time, every two days. You should immediately notice which foods your body cannot tolerate. Once you’ve determined which foods are okay for you to eat and which ones don’t, you can return the tolerated foods to your diet. For the futre, avoid those foods that caused intolerance symptoms.
2. Use Digestion Aids
Digestion aids, also called enzymes, to help your body digest fats. Take digestion aids with meals, especially when you have reason to believe you might have issues with what you’;l be eating, or when you’re eating out and have no control over food preparation.
If you’re suffering a lot, you might need to eat a lot of easily digested meals like cooked veggies and fruits, white rice, and bone broth. Once your body is back to optimum gut health, you can add in more complex carbs and raw vegetables and fruits since your body will have more good bacteria that can more easily digest those foods.
3. Eat Fermented Foods and Take Probiotics to Enrich Your Diet
Your poor gut health may have been caused by repeated courses of antibiotics, a nutrient-poor diet, or from birth. To restore gut health, add in some fermented or probiotic foods to your diet. Foods that have probiotics include tempeh, sauerkraut, kefir, yogurt, kimchi, and some pickles. Start off with small amounts per day and work up to eating some probiotic-rich foods with every meal.
In order to be effective, probiotic supplements should deliver between 20 billion and 50 billion live organisms per dose. They should include a variety of different types of bacteria like Bifidobacterium Lactis, Lactobacillus acidophilus, and Bacillus Subtilis, to name a few. Be sure to choose a high-quality probiotic that is free from GMOs, wheat, dairy, and preservatives.
4. Feed the Healthy Bacteria in Your Gut
Once you’ve inoculated your gut with healthy bacteria, you will need to feed that bacteria the food that will keep them alive. These foods are called prebiotics, which are carbohydrates that are non-digestible. These non-digestible carbs are found in asparagus, garlic, onions, leeks, barley, oats, apples, cocoa, flaxseeds, seaweed, artichokes, beans, bananas, chicory root, dandelion greens, and green leafy vegetables. Eat between 20 and 30 mg of fibre a day.
Prebiotic supplements are also available. The two official prebiotics in supplement form are galacto-oligosaccharide and fructo-oligosaccharide. Always choose packaged probiotics from a company that uses Good Manufacturing Practice standards and is a trusted supplier.
5. Use Herbal Remedies
Herbal remedies can help hasten and continue the gut healing process. Holistic remedies that can be highly effective include glutamine, to aid in new growth of the intestinal lining; liquorice root; aloe; Omega-3 fatty acids, which help restore gut health and reduce inflammation; and other anti-inflammatory herbs like ginger, rosemary, turmeric, and quercetin.