Gut Health Problems - February 2017

8 PROBIOTIC FOOD PRODUCTS TO STOCK UP ON‐OR TO AVOID 

Issue 1 I February 2017 

5 Mistakes 

People Without 

Gallbladders 

Make In Their Diet 

A 6-Part Guide 

To Using 

Probiotics 

During 

Pregnancy 

12 Prebiotic Foods To 

Add To Your 

Menu 

6 Reasons To 

Get Prebiotics 

In Your Diet 

7 Tips On 

Prebiotics 

And What You 

Need To Know 

6 WAYS TO REDUCE BLOATING DURING PREGNANCY AND MAINTAIN A HEALTHY GUT

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CONTENTS 

ISSUE 1 I FEB2017 

20 

07 

5 MISTAKES 

PEOPLE WITHOUT 

GALLBLADDERS MAKE 

IN THEIR DIET 

7 WAYS TO A HEALTHY 

GUT AFTER TAKING 

ANTIBIOTICS 

29 

7 FOODS THAT MAY 

BE CAUSING YOUR 

DIGESTIVE ISSUES 

12 

9 REASONS TO EAT 

PROBIOTIC YOGURT 

6 STEPS TO TREAT 

LEAKY GUT SYNDROME 

24 34 

7 TIPS ON PREBIOTICS 

AND WHAT YOU NEED 

TO KNOW

ISSUE 1 I FEB2017 

40 

6 WAYS TO REDUCE 

BLOATING DURING 

PREGNANCY AND 

MAINTAIN A HEALTHY GUT 

52 

6 BENEFITS OF IMPROVING 

YOUR GUT HEALTH 

63 

6 REASONS TO GET 

PREBIOTICS IN YOUR DIET 

45 

12 PREBIOTIC FOODS TO 

ADD TO YOUR MENU 

A 6-PART GUIDE TO 

USING PROBIOTICS 

DURING PREGNANCY 

57 69 

8 PROBIOTIC FOOD 

PRODUCTS TO STOCK UP 

ON—OR TO AVOID

LETTER FROM THE EDITOR 

Issue 1 

FEBRUARY 2017 

Editor 

Susan Barnes 

Writer 

Michael Hall 

Head of Creatives 

Nyvia Ross 

Graphic Designer 

Michael Juanson 

Digital Property 

Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property 

Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

www.guthealthproblems.com/ 

Facebook 

Google+ 

Twitter 

Tumblr 

Pinterest 

For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Gut Health Problems Magazine content 

cannot be copied or reproduced in any 

form without the written permission of 

the publishers. Gut Health Problems 

Magazine editors and publishers shall 

not be held liable for any unsolicited 

materials. All prices and specifications 

published in this magazine are subject 

to change by manufacturers, agency 

and retailers. 

Welcome to the first issue of Gut Health 

Problems! It’s my pleasure as editor to 

introduce you to what we hope will be an 

informative magazine for many releases to 

come. Our team is excited to unveil what 

we’ve been working on, so without further 

adieu, here’s what you can expect! 

In today’s world, millions of people are 

struggling with gut problems and don’t 

even know it. With the word “gut”, one 

would think that it’s just the digestive 

system - but what many don’t know is that 

there are a host of other health conditions 

that stem from it. According to Hippocrates, 

the father of modern medicine, “All disease 

begins in the gut”. Over 2000 years later, 

we’re still learning about how true this 

statement can be. 

When you’re fatigued in the midafternoon, 

are constantly catching colds, 

are experiencing constipation or even just 

mood swings, the first thing that comes to 

mind probably isn’t your gut. But the truth 

is that your microbiome is critical to your 

overall health and might be the cause of 

each of these things. It doesn’t matter how 

clean you eat, how much exercise you get 

or how much sleep you get - if your gut is 

out of wack, you will be too! 

At Gut Health Problems, our goal is simple: 

to educate you on the connection between 

the gut and one’s health, and how to restore 

the integrity of your gut’s ecosystem. 

Having a healthy gut is the lesser-known 

foundation of your wellness, inside and 

out, and with our tips and guides, you can 

be well on your way to connecting the dots. 

Thanks for reading, and be sure to check 

out our next issue! 

Susan Barnes 

SUSAN BARNES 

Editor 

Gut Health Problems Magazine 

6 

February 2017

7 Ways To A 

HEALTHY GUT 

After Taking Antibiotics 

by 

Susan Barnes 

Follow Us: 

Ideally, we would never need to take antibiotics. But sometimes, antibiotics 

are unavoidable. Here are 7 ways to rebuild gut flora after antibiotics. 

The gut is the 

principal 

area of your 

body where 

exchanges are 

made between you and 

the outside world and 

where nutrient uptake 

takes place. Since most 

diseases start in the gut, 

the quality of the flora that 

resides there is extremely 

important to overall health. 

In an ideal world, we would 

never need to take antibiotics. 

And hopefully we are using 

alternative, natural remedies 

to treat our selves as much 

as possible. But sometimes 

antibiotics are unavoidable. 

So here are 7 ways to rebuild 

gut flora after antibiotics. 

1 

CLEAN UP 

YOUR DIET 

Yes, we should all be eating 

a clean diet all of the 

time. But especially after 

February 2017 7

There are many foods other than yogurt that nutritionists think are worthy of adding to your diet. 

Here is a short list of delicious suggestions. 

 

CLICK HERE TO READ MORE. 

antibiotics, it is beneficial to avoid things 

that are detrimental to gut flora. Things 

that negatively affect gut flora are too much 

sugar, too much fiber, toxins like herbicides 

and pesticides, gluten, industrial seed oils 

(like soy, canola, sunflower, corn, etc.) NSAID 

(like ibuprofen), and birth control pills. 

An easy approach to clean eating after 

antibiotics is to avoid grains, dairy, and 

sugar for a time. These things feed the bad 

bacteria that you are trying to keep from 

colonizing in your gut. Also avoid eating 

foods grown with chemicals and unhealthy 

vegetable oils. 

2 

HEAL YOUR GUT WITH 

THE GAPS DIET 

Another way to really clean up your diet is to 

do the GAPS diet. The GAPS diet is a temporary 

way of eating that removes all fiber from the 

diet while adding in probiotics and fermented 

foods. You slowly introduce foods into the diet 

with the intention of healing the gut lining. 

The GAPS Protocol is broken into three parts 

specifically designed to heal and seal the gut 

lining, rebalance the immune system, and 

restore the optimal bacterial ecosystem within 

the gastrointestinal tract. The Nutritional 

protocol restricts all grains, commercial dairy, 

starchy vegetables and all processed/refined 

carbohydrates while focusing on easily 

digestible and nutrient dense foods. The 

Supplementation protocol needs to be tailored 

to fit the individual healthcare needs of the 

patient but generally includes a commercial 

probiotic to provide beneficial bacteria along 

the GI tract, essential fatty acids, cod liver oil, 

and targeted digestive support. 

8 


3 

REDUCE YOUR STRESS LEVEL 

You may not have thought about this one. But the gut is highly sensitive to 

stress. The gut contains a complex system of nerves and neuron cell bodies that are 

influenced by signals from the brain. Some stress-induced gut changes include changes 

is gastric secretions, mucosal permeability, and barrier function of the gut lining. 

There is also research that shows that stress can lead to an overgrowth of certain bacteria 

and a decrease in the diversity of microbes in the large intestine. Stress can be acute or 

chronic, and it tends to be those chronic stressors from our lifestyle or environment that 

are far more damaging to our health. So, breathe, relax, and find ways to lessen the stress. 

4 

BONE BROTH 

Bone broth or stock was a way our 

ancestors made use of every part of an 

animal. Bone broth can help your body 

heal and restore the mucosal lining in your 

digestive system (which can be damaged 

during antibiotic use or through poor diet). 

They are also anti-inflammatory foods. 

The term “bone broth” is a bit of a 

misnomer; traditionally, a “broth” is 

differentiated from a “stock” precisely 

because it doesn’t include animal bones. 

Bone broth already contains gelatin, so 

if you are consuming homemade bone 

broth you will not necessarily need to 

supplement your diet with other forms of 

gelatin. Most commercial gelatin comes 

from animal sources, so those who do not 

consume bone broth can eat foods made 

with gelatin to reap the benefits. 

5 

EAT HIGH QUALITY GELATIN 

A good quality gelatin is very beneficial 

for the gut lining. It is highly recommended as 

a digestive aid, as it can sooth and help heal the 

digestive track. It naturally binds to water and 

helps food move through the digestive tract 

more easily. A healthy gut lining is essential 

for rebuilding gut flora after antibiotics. 


A grass fed gelatin supplement can be taken daily. Some can be used in hot liquids and 

soups. It forms a nice gel when it cools. It is the one you would use to make healthy 

gummy snacks. Others won’t gel and will dissolve in cold liquids. Homemade bone broth 

is another way to get gelatin into your diet. You can make your own and use it for soups 

and sauces. 

6 

PREBIOTICS AND PROBIOTICS 

Prebiotic foods have a very important job when it comes to healing your 

gut. Basically, prebiotics are nondigestible food ingredients that make it easier 

for beneficial bacteria to thrive within your digestive system. Many foods do 

this, but prebiotics are special in that they not only create a good environment 

for good bacteria, but selectively stimulate the growth of these good bacteria. 

Taking a good quality probiotic supplement can speed up recovery and rebuild gut flora. 

Choose a a probiotic that has multiple strains in it to increase the diversity. Be sure to 

keep it in the fridge. It’s recommend that you start out small and increase slowly in order 

to allow your gut to adjust. 

7 

EAT FERMENTED FOODS 

Fermented foods are the easiest and 

most economical ways to rebuild gut flora. 

Fermented foods include sauerkraut, 

kimchi, lacto-fermented ginger carrots, 

lacto-fermented pickles, enzyme-rich 

mayonnaise, yogurt, and kefir. The natural 

process of lacto-fermentation supplies us 

with tons and tons of gut-friendly bacteria 

to recolonize our gut after antibiotics. 

Even though excess fiber intake has been 

shown to be detrimental to gut flora, it 

is important to get fermentable fiber in 

your diet. Fermentable fiber is soluble 

fiber. It is long-chain glucose polymers 

(polysaccharides). It feeds good bacteria. 

Fermentable fiber is found in starchy foods 

like sweet potatoes, yams, yucca, etc. It has 

been shown to stimulate the production of 

good bacteria in the colon and to improve 

the protective lining of the lower gut. 

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. A 

healthy human being needs a healthy gut. 

Bloated, gassy, indigestion and IBS are 

all signs of an unhappy tummy. If you are 

feeling any of these, there are ways to 

reverse it and feel better. Start following 

these tips and take note of how much 

happier and healthier your tummy starts 

to feel. 

10 


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9 Reasons To 

EAT PROBIOTIC 

Yogurt 

by 

Susan Barnes 

Follow Us: 

Yogurt is great for overall health and wellness, and probiotic-rich foods are 

central to a host of benefits. Here are 9 reasons to indulge in yogurt. 

Traditional probiotic yogurt 

is made from dairy that’s 

fermented into a creamy 

food packed with beneficial 

probiotics and is a balanced 

source of protein, fats, carbohydrates, 

vitamins and minerals. Yogurt is 

considered a superfood. When it’s sourced 

from grass-fed cows or goats, then 

yogurt’s nutrition is maximized, supplying 

omega-3 fatty acids, whey protein, 

calcium, magnesium, potassium, vitamin 

D, vitamin K2, enzymes and probiotics. 

So why is probiotic yogurt so good for you? 

In a study published in Nutrition Research, 

6526 individuals were studied, and yogurt 

intake was directly associated with better 

overall diet quality, healthier metabolic 

profiles, healthier blood pressure and 

triglyceride levels. In addition, yogurt was 

found to be an excellent source of calcium, 

potassium, magnesium, zinc, and vitamins 

B2 and B12. Yogurt is great for overall 

health and wellness, and probiotic-rich 

foods are central to the GAPS Diet Plan. 

Here are 9 reasons to indulge in yogurt. 

12 


1 

WEIGHT LOSS AND FAT LOSS 

According to the University of Tennessee at Knoxville, yogurt increases 

fat loss. The study showed that three- to six-ounce servings a day for 12 weeks 

nearly doubled the amount of fat lost versus others in the study. The group that 

consumed the probiotic yogurt and additional calcium to reach 1,100 milligrams 

lost 22 percent more weight and 61 percent more body fat. The study also 

found the belly region and the waist circumference were particularly affected. 

Yogurt is a low-fat food packed with calcium as well as protein. It provides all the benefits 

Prebiotics are dietary substances that nurture a selected group of microorganisms living in the gut. 

These tips explain why prebiotics are so useful. 

 


of dairy without the added fat or calories, and actually contains more calcium and protein 

per serving than other dairy product because of the way it is made. Your body needs lots 

of protein so you will feel full and satisfied all day long, and so you won’t binge on the 

easy-to-eat carbs you may crave. Protein also gives you the energy you need to keep up 

with an exercise program that will burn lots of calories. 


2 

REDUCES BAD CHOLESTEROL 

The live probiotics in yogurt, 

including Lactobacillus Acidophilus, 

decrease cholesterol levels, with just one 

200-milliliter (seven ounces) serving per day! 

In a controlled clinical study, researchers 

witnessed a 2.4 percent reduction in 

serum cholesterol. They believe that 

regular intake of probiotic yogurt has the 

potential of reducing the risk for coronary 

heart disease by 6 percent to 10 percent. 

Not all types of yogurt have the same 

effect on your cholesterol levels. A 

study published in the “Journal of Dairy 

Science” in July 2011 using people with 

type-2 diabetes found that eating 10.6 

ounces of a yogurt containing the live 

active cultures Lactobacillus acidophilus 

La5 and Bifidobacterium lactis Bb12 each 

day was beneficial in lowering both total 

cholesterol and low-density lipoprotein 

compared to eating yogurt without these 

probiotics. Check the label of your yogurt 

to make sure it contains these organisms 

if you’re trying to lower your cholesterol. 

3 

HEALTHY DIGESTION 

Healthy bacteria that are added to 

yogurt help to improve the microflora in 

the gut, which is responsible for digestion 

and a healthy digestive tract. These 

active cultures may help with certain 

gastrointestinal conditions, including 

colon cancer, IBS, constipation, diarrhea 

and lactose intolerance. Many individuals 

that struggle with lactose intolerance 

find that yogurt is a soothing food, 

not one that causes digestive distress. 

Lactobacillus acidophilus is one bacterium 

that aids digestion in the small intestine. 

Lactobacillus acidophilus also produces 

vitamin K, which is a fat-soluble vitamin 

that helps your blood clot, or coagulate. 

It has also been found to improve lactose 

14 


digestion and reduce lactose intolerance 

symptoms. Another beneficial bacteria 

in probiotic yogurt is bifidobacterium 

lactis, which improves digestive comfort. 

Streptococcus thermopohilus bacteria 

fight lactic acid bacterium that can impede 

proper digestion of your food. 

4 

INCREASES BONE DENSITY 

According to Jeri Nieves, Ph.D, 

MS and director of the Bone Density 

Testing Helen Hayes Hospital in New 

York, adequate nutrition plays a major 

role in the prevention and treatment of 

osteoporosis, and the micronutrients 

of the greatest importance are calcium 

and vitamin D. The combination of 

calcium and vitamin D has a clear skeletal 

benefit, provided the dose of vitamin 

D is sufficiently high. Dairy yogurts are 

high in calcium, and many dairy yogurts 

are fortified with vitamin D, however 

raw cow’s milk yogurt doesn’t need 

fortification as it contains 38IU per quart! 

When you don’t eat enough calcium, your 

body starts to steal it from your bones, 

which causes them to be malleable and 

more fragile. However, consuming calcium 

rich foods is only half the battle. You also 

have to make sure you’re getting enough 

nutrients to aid absorption of calcium. 

Yogurt has both of these properties, which 

makes it a great way to fight osteoporosis. 

5 

REDUCES HIGH BLOOD PRESSURE 

Hypertension, or high blood pressure, is a measure of the force with which 

blood is being pumped through your veins and arteries. Left untreated, high blood 

pressure can cause tears and scarring on the inner walls of the blood vessels. These 

lesions can trap cholesterol and plaque in the bloodstream that can lead to blockages. 

Yogurt has over 600 milligrams of potassium per eight ounces! In 36 clinical trials and 

17 studies, potassium intake and blood pressure reduction are evident. The potassium 

is believed to help decrease sodium reabsorption, while influencing nervous system cell 

function important in lowering blood pressure and improving heart health. A study from 

Harvard School of Public Health led by Alvaro Alonso, MD, Ph.D, found that people that 


eat two to three servings (or more) per day 

of low-fat dairy experience a 50 percent 

reduction in the risk of developing high 

blood pressure. So, if you have high blood 

pressure, start eating yogurt, and if you 

want to keep a healthy blood pressure, 

eat yogurt. 

6 

BOOSTS THE IMMUNE SYSTEM 

In a recent study, researchers found 

that probiotics found in yogurt and other 

fermented milk products can improve the 

gut mucosal immune system by increasing 

cytokine producing cells in the intestine. 

Researchers stated that supplementation 

of probiotic organisms in infancy could 

help prevent immune-mediated diseases in 

childhood. Another study on infants found 

that probiotics added to formulas had a 

significant decrease of number days with 

fever, antibiotic prescriptions, clinic visits 

and child care absences. For adults, yogurt’s 

probiotics help to keep the digestive 

tract free of disease-causing bacteria. 

A randomized and placebo controlled 

study in Sweden of shift workers found 

that the placebo group reported more 

than twice the number of sick days than 

those who were taking probiotics. The 

Lactobacillus bulgaricus OLL1073R-1 

strain produces an immunomodulating 

extra-cellular polysaccharide that is shown 

to considerably increase the number of 

gamma interferons and the activity of NK 

cells (Natural Killers, agents in cellular 

immunity). In humans, a clinical trial has 

shown that daily consumption of yogurt 

containing this strain over 12 weeks 

reduces the frequency of colds in elderly 

people by a factor of 2.6. This effect is not 

found with other strains. 

16 


7 

LOWERS RISK OF TYPE 2 DIABETES 

In a recent study, higher intake of 

probiotic yogurt is directly associated with a 

reduced risk of developing type 2 diabetes. 

Yogurt supports digestion and the absorption 

of nutrients throughout the digestive tract; this 

is essential for healthy blood sugar regulation. 

A study queried participants every two years 

about their dietary habits and followed for 

up to 30 years to determine their health 

outcomes. Over 15,000 of the three studies’ 

participants developed diabetes over the 

years. There was no correlation between 

dairy consumption and diabetes risk at all — 

with one exception: yogurt was linked to a 

significantly lower risk of diabetes. And this 

was true even after controlling for factors 

known to be linked to diabetes like body 

mass index (BMI) and diet. The team then 

pulled in data from previous studies to add 

to theirs, and calculated that 28 grams of 

yogurt per day was linked to an 18% lower 

risk of type 2 diabetes. 

8 

REGULATES MOODS 

The effects of probiotics on the digestive tract and blood sugar levels have 

already been discussed, but as it turns out, the health of our gut is directly related 

to our mood. In a study from UCLA’s Gail and Gerald Oppenheimer Family Center 

for Neurobiology of Stress that studied brain scans during and after the study, 

researchers found healthy women who regularly consumed probiotics through yogurt 

showed more control in emotions and less anxiety when introduced to emotional 

events. The group that consumed yogurt ate two servings per day for four weeks. 

There’s a speculative theory that our gut bacteria played a key role in developing early 

humans’ social personalities. It might have been our gut bacteria that spurred us, back 

in our caveman days, to learn to get along with others. It’s promising that there might be 

a future in which we can feel happier just by manipulating our microbiota. 


9 

LOWERS RISK OF 

COLORECTAL CANCER 

Colon cancer is a common type of cancer 

that occurs in the lining and glands of the 

large intestine and rectum. It is a silent killer 

because cancer patients are almost nonsymptomatic 

before the cancer reaches 

metastatic stages and treatment has little 

effect. The aggregation of pathogens and 

toxins in the colon is the most important 

instigator of tumor growth. This is why 

elderly, people with habitual constipation 

or have poor digestive functions are at 

high risk of developing this deadly disease. 

In a large study of over 45,000 individuals 

published in the International Journal 

of Cancer, yogurt consumption was 

shown to protect against colorectal 

cancer. Researchers indicated that the 

protective effect of yogurt was evident 

across the board. The reason for this is 

a healthier digestive tract, due to the 

probiotics and healthy bacteria in yogurt. 

Most yogurt brands in the United States 

contain probiotics, but the organisms must 

be added after heat processing, so check 

the label to be sure. If it states “live and 

active cultures” the yogurt has probiotics. 

Most yogurts are designed for taste and 

texture and not supporting health. It’s not 

a coincidence that certain strains are more 

studied than others; strains really do matter. 

It’s wise to cultivate a healthy dose of 

skepticism when going to the grocery store 

in search of a solution for a health problem. 

If you are really sick, it is imperative that you 

visit your doctor. On the other hand, if you 

are just searching for general support for 

your health, then a quality probiotic yogurt 

brand could be great for you, and there are 

people that swear by some of them. 

18 


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5 Mistakes People Without 

GALLBLADDERS 

Make In Their Diet 

by 

Susan Barnes 

Follow Us: 

If you have your gall bladder removed, be careful not to make these mistakes 

afterward. You’ll thank yourself later for easing digestive adjustments. 

The gallbladder 

- a pearshaped 

organ 

on your right 

side beneath 

your liver - isn’t vital. 

However, it does help you 

digest fatty foods. It stores, 

concentrates, and secretes 

the bile your liver makes. If 

you have your gall bladder 

removed, watch your diet 

carefully afterward. It can 

help you adjust gradually to 

changes in your digestion 

with little discomfort. 

Gall bladder surgery solves 

the problem of gallstones, 

hard deposits of digestive 

fluid in the gallbladder. As 

people age, they become 

more common. In fact, 

surgeons remove more 

than 600,000 gallbladders 

each year to eliminate 

the pain associated with 

this condition. 

20 


1 

NOT IMPROVING THEIR FAT DIGESTION 

Fat digestion is vital within the body. It’s important for digesting fat-soluble vitamins. 

So if your body is not digesting fats well, this means you aren’t digesting vitamins like D, 

E, A and K. These are important for brain health, and also your nerve and immune system. 

It’s especially important that your body is able to absorb healthy fats, and absorb the 

vitamins in those fats. Fat malabsorption, also called steatorrhea or fat maldigestion, is 

the inability to properly digest fats. Many people experience fat malabsorption without 

knowing it! Fat malabsorption contributes to common issues like hormone imbalance 

and is the primary cause of gallstones and gallbladder pain. 

Healing leaky gut requires time to fully restore intestinal lining back to small pores. Here are 7 steps 

to help simplify the process. 

 

2 


NOT TAKING A GOOD LOOK AT THEIR DIET 

Keep your intake of dairy products and grains to a minimum or avoid them altogether. 

Dairy products (milk, cheese, ice-cream, yogurt) worsen all cases of gallbladder disease, 

liver disease and they are very difficult to digest. Food intolerance is a common cause of 

gallbladder problems, and there is research that links gluten intolerance with gallstones. A 

good reason to keep your intake of grains low is to reduce the risk of developing a fatty liver. 

Include some bitter and sour foods in your diet. They should help to improve your 

digestion and make it easier to tolerate good fats in your diet. Suitable bitter and sour 

foods include lemons, limes, radicchio lettuce, chicory, endive and dandelion leaves. 

These leaves are fairly easy to grow at home if you are lucky enough to have your own 

veggie patch. 


3 

IGNORING THE BENEFIT 

OF SUPPLEMENTS 

You may need a vitamin D3 supplement. 

People with compromised liver or 

digestive function are often vitamin 

D deficient. Exposure of your skin to 

the sun’s UVB rays enables your body 

to manufacture vitamin D. However, 

this process occurs in your liver and 

kidneys. People with a sluggish liver 

often do not manufacture vitamin D 

adequately. Therefore, it’s a good idea to 

get a blood test and take a supplement. 

5000 IU of vitamin D3 is a safe and 

effective dose for most people, but it’s 

best to be guided by your own doctor. 

You should also consider taking an ox bile 

supplement. This is the most important 

recommendation for people who have 

lost their gallbladder. A lack of bile can 

produce symptoms such as bloating and 

indigestion after meals, light colored 

stools, diarrhea, fatigue after meals 

and nutrient deficiencies. Taking a good 

quality ox bile supplement with each meal 

is wonderful for completely eliminating 

these symptoms in most individuals. 

4 

NOT KNOWING GOOD 

FATS FROM THE BAD 

High-quality fats, especially omega-3 

fats, are essential for good health. If 

you don’t have a gallbladder, you will 

have an impaired ability to absorb 

them. Trying to digest fat without bile 

is like trying to wash greasy dishes 

without soap‚ Äîit doesn’t work very well. 

Eat some good fats and avoid the bad 

fats. Your doctor may have recommended 

you follow a low-fat diet after having your 

gallbladder removed. This is not necessary 

and can, in fact, be harmful! Your body 

desperately needs good fats. Include 

moderate quantities of extra virgin olive 

oil, avocados, coconut milk and oil, nuts 

and seeds in your diet. 

22 


5 

NOT TRACKING YOUR 

POST-SURGERY EXPERIENCE 

It’s a good idea to keep a food journal 

after surgery. You can keep track of when 

you begin eating a food again and what 

the impact is. Doing so will help you know 

what you can and cannot eat comfortably. 

Most people can return to a regular diet 

within a month after surgery. However, 

talk to your doctor if you experience 

these symptoms: persistent, worsening or 

severe abdominal pain, severe nausea or 

vomiting, jaundice, no bowel movements 

for more than three days post-surgery, 

inability to pass gas more than three 

days post-surgery, or diarrhea that lasts 

more than three days post-surgery. 

After surgery, doing these things should 

help you feel more comfortable. As time 

goes on, take note of your tolerance for 

higher fiber foods and fats, especially 

healthy fats. 


6 Steps To 

TREAT LEAKY 

Gut Syndrome 

by 

Susan Barnes 

Follow Us: 

Healing leaky gut requires time to fully restore intestinal lining back to small 

pores. Here are 6 steps to help simplify the process. 

As more Americans are affected by poor diet choices, chronic stress, toxic 

overload and bacterial imbalance, it appears that the prevalence of leaky gut 

has reached epidemic proportions. A growing body of research has linked 

leaky gut to a number of “seemingly unrelated” health concerns and chronic 

diseases. The medical profession is just now agreeing this condition even exists! 

Healing leaky gut requires time to fully restore intestinal lining back to small pores so 

no particles or pathogens escape into the bloodstream. You will have to experiment with 

foods through trial and error to see what triggers symptoms, and know what your body 

needs for nutrients and general gut health. Here are 6 steps to help simplify the process 

for healing leaky gut syndrome. 

24 


1 LIFESTYLE 

Before you begin changing your diet, 

be aware of factors outside of food that can 

contribute to leaky gut and inflammation. 

Continuous stress not only creates leaky 

gut by contributing to inflammation and 

expanding the intestinal pores, but also 

wears down the immune system, adrenals, 

and the body’s own healing ability. While 

many of us have stressful jobs, even if 

we enjoy them, or we don’t get proper 

sleep, taking time out of the day to 

recognize and address the stress is critical. 

Supplements for stress are available, 

however they are to supplement, not 

replace, taking time to relax. Simple 

strategies for reducing stress include 

taking 3-10 minutes a day for meditation, 

laying or sitting in a quiet atmosphere for 

15-20 minutes with a powernap, taking at 

least 10 minute walks, and more. Even if 

stress surrounds your life, eating habits 

need to be adjusted for better digestion. 

If you have your gall bladder removed, be careful not to make these mistakes afterward. You’ll thank 

yourself later for easing digestive adjustments. 

 


2 CLEANSE 

Intestinal walls cannot heal themselves if the gut is harboring excessive 

bad bacteria, Candida overgrowth, and/or parasites. Not only do these pathogens 

leak into the bloodstream and overwork the immune system, they can attach to 

the intestinal walls and maintain inflammation. If you want to have a detailed 

understanding of your gut health, there is research available about testing options 

for leaky gut syndrome, which includes options for analyzing pathogenic levels. 

Whether or not you’re interested in determining your exact gut health, you can take 

supplements to cleanse and maintain probiotics and healthy Candida levels. Read 


on for more information on specific 

supplementation. If you begin a diet, and 

are not seeing results after removing 

common irritants, testing for parasites or 

going through a full body cleanse may be 

in order. 

3 SUPPLEMENTATION 

Increased intestinal permeability not 

only allows particles into the bloodstream, 

but weakens proper absorption of nutrients 

from food. People are often deficient in at 

least one vitamin or mineral, and prone 

to getting sick or having chronic yeast 

or other infections. A good multivitamin 

without additives is critical to make up for 

any nutritional deficiencies. Food-based, 

or better yet, whole food multivitamins 

will source most ingredients from food, 

thus allowing increased absorption with a 

gentler process to break down the nutrients. 

A good probiotic like Canxida Restore 

contains good bacteria to support immunity, 

healthy digestion, and a proper balance of 

good-bad bacteria in the body. It includes 

digestive enzymes, which help break down 

food to properly absorb nutrients and 

prevent bloating, cramping, acid reflux, 

constipation, or diarrhea. B12 is another 

common deficiency for those with leaky 

gut. L-glutamine is an amino acid known 

to support intestinal lining, and may help 

speed up the gut’s healing process. 

4 

REMOVING BAD FOODS 

There are a few methods to start 

the healing process by avoiding foods 

that are believed to cause inflammation 

and trigger negative side effects. Each 

diet focuses on fresh ingredients, 

wholesome eating, and cutting out 

processed and artificial foods. The choice 

26 


of diet and process will depend in part on what symptoms you experience the 

most, and which diet you can realistically accomplish alongside your lifestyle. 

There are different recommended diets, and you can mix and match them depending 

on how much cleansing your body needs, what your lifestyle will allow regarding drastic 

changes, and what foods you find you personally can embrace or avoid. From the Paleo 

diet to the elimination diet, each will involve removing additives, sugars, and other 

nutrients harmful to the gut. For example, legumes, grains, dairy, all sugars, processed 

or unhealthy oils, caffeine and alcohol are omitted in a Paleo diet focused on healing 

intestinal permeability. 

5 

REPLACING TRIGGER 

FOODS WITH ORGANIC 

The simple key to a diet, which can be 

difficult to implement, is to replace trigger 

foods and unhealthy ingredients with 

homemade meals and snacks made from 

fresh, preferably organic, ingredients. 

Snacks and meals may be made ahead of 

time and heated up on the stove or in the 

oven (avoid microwaves as the radioactivity 

may kill nutrients) if time is short during the 

week. Try not to consume anything beyond 

2 days old, unless it has been frozen, in 

which case no more than 60 days old. 

Definite foods to eat are homemade, whole 

foods: fruits, veggies, nuts, cooked-not 

canned-legumes and beans. Anything in 

its purest form is going to have the richest 

vitamin and mineral content, as well as 

enzyme activity to help the body break 

down nutrients. When possible, choose 

organic, as pesticides used in conventional 

farming can irritate and damage the body. 

6 

LONG-TERM BALANCE 

Many report that after their leaky gut 

is healed, they can go back to consuming 

foods they were previously allergic to, 

as the particles no longer go into the 

bloodstream and alert the immune system 

of a trespassing. Depending on the intensity 

of your leaky gut, the healing process can 

take anywhere from 30-60 days, or years. 


continue to be avoided. An occasional 

dessert or quick can of soup shouldn’t 

hurt, however keep these splurges rare. 

People will no longer have symptoms, 

and have better energy and moods. 

When reintroducing foods, such as glutencontaining 

foods like wheat, or dairy, 

begin with small amounts as part of a 

light snack or included in a meal. Slowly 

build up your consumption, but always eat 

moderate amounts. Certain substances, 

such as sugar and additives, should 

People who’ve drank sodas and other 

high-sugar content, eaten fried foods, or 

practiced other diet patterns that provoke 

inflammation and are detrimental for overall 

health, switching your foods can come as a 

shock. Your body may ‚Äústarve” for that 

chocolate bar, or beg you for a binge fest of 

ice cream because of a tough day at work. 

You have to be a parent for your body, and 

tell it that your changes are for the best. 

Maintaining healthy habits even after 

the digestive tract is repaired is critical 

to maintain health and prevent future 

problems. Maintain a healthy diet, avoid 

medications as much as possible (this does 

not include supplements), continue on a 

probiotic, and continue good eating habits. 

Ensure that you maintain and continue to 

develop techniques to help relax. 

DEEP NUTRITION: WHY YOUR 

GENES NEED TRADITIONAL FOOD 

(HARDCOVER) 

by: Catherine Shanahan M.D. 


Learn More 

A self-published phenomenon examining 

the habits that kept our ancestors 

disease-free-now with a prescriptive 

plan for “The Human Diet” to help us 

all live long, vital, healthy lives.

7 Foods That May Be Causing Your 

DIGESTIVE 

ISSUES 

by 

Susan Barnes 

Follow Us: 

Like any organ in the body, your inner ecosystem is susceptible to injury and 

disease. Here’s a guide on foods that could be the culprit for your problems. 

In theory, you 

should be able 

to digest just 

about any type 

of food you put 

in your mouth. But changes 

in food processing and 

preparation (think fried) 

not to mention lifestyle 

(think sedentary) mean our 

stomachs don’t always react 

well to everything we eat. It’s 

best to avoid some food-like 

fatty meats-to avoid upset 

tummies. But, fortunately, 

nature also provides foods 

that can ease our digestion. 

Like any organ in the human 

body, your inner ecosystem 

is susceptible to injury and 

disease. And unfortunately, 

stress from the environment 

or even diet can easily 

damage this “organ”. Here’s 

a guide to what’s bad when 

it comes to keeping your 

system running smoothly. 


Do yourself and your gut bacteria a favor by trying out these 12 prebiotic foods. You may even discover 

a new favorite! 

 


1 

VEGETABLE OILS 

This includes oils like canola, soybean, 

corn, and sometimes even olive oil. While not 

a food per-se, vegetable oils are ubiquitous 

in processed foods and restaurant fare. 

The problem? All of these oils are liquid at 

room temperature. This indicates that they 

are mostly made up of polyunsaturated 

fats. According to the American Journal 

of Clinical Nutrition, the breakdown of 

polyunsaturated fats is “one important 

mechanism involved in the pathogenesis of 

inflammation, cancer, and atherosclerosis.” 

This breakdown occurs during the 

manufacture of vegetable oils, during 

storage, and during cooking. Olive oil makes 

the list because many people cook with olive 

oil. Olive oil is rich in mono-unsaturated 

fats, making it modestly heat-stable but not 

suitable for cooking. Coconut oil and red 

palm oil do not make the list because they are 

made up of mostly saturated fats. Saturated 

fats can withstand high temperatures, 

making them ideal cooking oils. 

2 

BEER, WINE, AND SPIRITS 

Beer is made with cereal grains 

that contain gluten. As a fermented 

beverage, beer also contains living 

organisms that can feed Candida yeast 

overgrowth. Both gluten and Candida 

contribute to leaky gut. As far as wine 

and other spirits go, it looks like 

alcohol itself can irritate the gut lining. 

Research has found that alcohol directly 

damages cells along the digestive tract. 

Alcohol also drives inflammation in the gut 

and makes it leaky. Finally, alcohol changes 

your inner ecosystem and can contribute 

to bacterial overgrowth, or dysbiosis. 

30 


3 COFFEE 

Not only does coffee trigger the release of stress hormones, we are also learning 

that it contains a protein very similar to a protein found in wheat gluten. This is the same 

protein that the immune system reacts to. In a nutshell: the immune system can “mistake” 

the protein in coffee for the protein in wheat-your body may respond to coffee with the 

exact same inflammatory response that it has with gluten. This is called a cross-reaction. 

If you are not getting results from your gluten-free and casein-free diet, you may want 

to nix the coffee. A study published this January in Food and Nutrition found that coffee 

isn’t the only culprit. The proteins in milk, oats, corn, and rice are also at greater risk for 

being tagged by your immune system as gluten. Interestingly, researchers found that 

instant coffee was the most cross-reactive of all forms (and brands) of coffee. 

4 

HIGH-FAT AND FRIED FOOD 

Both high-fat and fried food can 

overwhelm the stomach, resulting in 

acid reflux and heartburn. “The body 

can only handle so much at one time,” 

says Jessica Anderson, RD, a diabetes 

educator with the Texas A&M Health 

Science Center Coastal Bend Health 

Education Center, in Corpus Christi. 

High-fat food also can result in pale-colored 

stool, a phenomenon called steatorrhea, 

which is essentially excess fat in the 

feces. A lot of people with irritable bowel 

syndrome need to stay away from foods 

high in fat, she says, including butter and 

cream because they can cause digestive 

problems. 

5 DAIRY 

You need calcium in your diet, and 

an easy way to get it is from dairy products 


such as milk and cheese. But, for the lactose intolerant, these can cause diarrhea, gas, and 

abdominal bloating and cramps. Lactose intolerance, a common problem, occurs when people 

don’t make enough lactase, an enzyme that breaks down lactose (the sugar found in milk). 

Celiac disease, Crohn’s disease, and chemotherapy can damage the intestines, which 

also can lead to lactose intolerance. If you’re lactose intolerant, staying away from dairy 

is probably your best bet. 

6 SOY 

Soy contains protease inhibitors. 

Protease is an enzyme used by the 

body to break down proteins. So, when 

we consume soy, we are consuming 

compounds that are blunting digestion. 

Soy also contains carbohydrates that are 

not recognized by the human GI tract, so 

they remain entirely whole and undigested. 

When these large, undigested molecules hit 

the small intestine - which likes everything 

broken down as small as possible - gas, 

bloating and cramps are the result. Consumed 

over time, soy will generate an inflammatory 

response in the small intestine. Fermented 

soy is a different character and does not 

fall in the same category as processed soy 

products like tofu, soy milk, soy sprinkles, 

soy meat and cheese and soy proteins. 

Fermented soy products include miso and 

soy sauce and are OK to use. 

32 


7 

ARTIFICIAL SWEETENERS 

If you like to cut calories by adding artificial sweetener rather than real 

sugar to your coffee, you may be affecting your digestion and increasing 

inflammation in your body. “In general, sweeteners which are partially digested 

(sugar alcohols) have the biggest impact on the GI system and can lead to bloat, 

gas, and diarrhea,” according to nutritionist and dietitian Erin Palinski-Wade. 

Experiment with the multitude of artificial sweeteners that are on the market and determine 

which affects you the least, suggests Palinski-Wade, who recommends using natural 

sweeteners, such as agave nectar. “This is not calorie-free, but because it is sweeter than 

sugar, less is needed, helping to reduce carbohydrates and calories,” says Palinski-Wade. 

Like most things in life, it’s all about balance: You want the “good” bacteria (like 

lactobacillus) to outweigh the “bad” bacteria. If this balance is thrown off, it can lead to 

a compromised immune system, inflammation, more fat storage, and other adverse 

effects. Unfortunately, it’s not as easy as simply letting the good bacteria flourish. 

There’s a lot out of your control that affects your microbiome: such as where you live, 

where you were raised, and personal lifestyle. But there is one major way to influence 

your gut health that’s well within your control: what you eat. Certainly, there are foods you 

should be eating (think: yogurt and fermented foods like kimchi or sauerkraut) to boost 

gut health. But there’s another important piece of the puzzle: Cutting back on particular 

foods is also crucial to ensure a happy homeostasis for those microscopic bugs. 


7 Tips On 

PREBIOTICS 

And What You Need To Know 

by 

Susan Barnes 

Follow Us: 

Prebiotics are dietary substances that nurture a selected group of 

microorganisms living in the gut. These tips explain why prebiotics are so useful. 

The term probiotics means “for 

life” and is currently used to 

name bacteria associated with 

beneficial effects for humans 

and animals. They are supplements which 

beneficially affect the host by improving 

properties of indigenous flora. 

Prebiotics are dietary substances that 

nurture a selected group of microorganisms 

living in the gut. They favor the growth of 

beneficial bacteria over that of harmful 

ones. Unlike probiotics, most prebiotics 

are used as food ingredients in biscuits, 

cereals, chocolate, spreads and dairy 

products. Here are some tips on prebiotics 

and some important things for you to know 

about them. 

34 


1 

HOW PREBIOTICS WORK 

Prebiotics cannot be digested. Prebiotics selectively enhances growth certain probiotic 

bacteria in the colon, especially Bifidobacteria species. Fermentation of oligosaccharides 

in the colon results in increasing the number of bifidobacteria (probiotic) in the colon. 

Increase in bifidobacteria results in inhibition of growth of potential bad bacteria. 

Also several prebiotic strains are useful in boosting the immune response. There has 

been evidence in the last decade of ability of prebiotic agents to reduce allergy in atopic 

children. However more evidence is still needed. 

Yogurt is great for overall health and wellness, and probiotic-rich foods are central to a host of benefits. 

Here are 9 reasons to indulge in yogurt. 

 

2 


THE SAFETY OF PREBIOTICS 

Prebiotics appears to be generally safe. However, they can cause bloating, 

flatulence, and intestinal discomfort, especially when taken at doses of 15 g or higher 

daily. People with lactose intolerance may particularly suffer from these side effects. 

In theory, prebiotics are supposed to feed only friendly bacteria. However, in cases where 

the digestive flora has become unbalanced, they also appear to support the growth of 

unhelpful bacteria. If you know your digestive flora is unbalanced or are experiencing 

symptoms of food intolerance, intestinal dysbiosis or an overgrowth of Candida Albicans, be 

advised that prebiotics may exacerbate your symptoms, worsening your overall situation. 


3 

PREBIOTICS IN PROCESSED FOODS 

Increasingly, prebiotics are being 

added to many types of processed foods 

such as commercial yogurt and dairy 

drinks, nutrition and meal replacement 

bars, “green foods”, functional wafers, 

cereals and cereal bars as well as infant 

foods and formulas. You can buy many of 

these foods at your local grocery store. 

Be aware, however, that many of these 

foods may be high in sugar and/or salt and 

so may not always be as healthy as they 

first appear. Also many processed foods 

such as canned beans contain prebiotics 

but may not be labeled as such. Buying 

specific prebiotic processed foods can be 

an expensive way of getting prebiotics into 

your diet. 

4 

PREBIOTICS IN NUTRITIONAL SUPPLEMENTS 

Prebiotics can also be purchased as a supplement, either as a stand-alone product 

such as a pure fructooligosaccharide (FOS) supplement or as an enhancement to a 

probiotic supplement. Probiotics with added prebiotics are easy to find. Examples include 

Culturelle and HMF probiotics as well as the high potency probiotics Therbiotic Complete 

(Klaire Laboratories) and Maximum Support Probiotic Formula (Brain Child Nutritionals). 

Remember that prebiotics work in conjunction with probiotics so to get the best benefits 

take a probiotic, too. There are no official guidelines as to the optimum daily dose of 

prebiotics. So if you do decide to try prebiotics, be sure to consult your physician before 

beginning to ensure your intake is sensible for your situation. 

36 


5 

MISCELLANEOUS ADVANTAGES OF PREBIOTICS 

Prebiotics are easy to store; most do not require refrigeration. They are 

readily available in natural forms in your local grocery store. The value for the 

money spent is excellent. They are easy to include in your normal diet - in fact, 

you may already unknowingly be eating several excellent sources of prebiotics! 

Though there are many obstacles, the addition of prebiotics and probiotics into dairy 

products continues to grow as the health- and wellness-seeking consumer gains a better 

understanding of their benefits. Prebiotics and probiotics go hand-in-hand in fermented 

dairy foods. But non-fermented dairy foods also may benefit from the addition of prebiotics. 

6 

PREBIOTIC VEGETABLES 

Chicory root is popular for its coffeelike 

flavor. It’s also a great source of 

prebiotics. Approximately 47% of chicory 

root fiber comes from the prebiotic fiber 

inulin. The inulin in chicory root nourishes 

the gut bacteria, improves digestion and 

helps relieve constipation. It can also help 

increase bile production, which improves 

fat digestion and additionally, chicory root 

is high in antioxidant compounds that 

protect the liver from oxidative damage. 

Garlic is an incredibly tasty herb linked 

to various health benefits. About 11% of 

garlic‚Äôs fiber content comes from inulin 

and 6% from a sweet, naturally occurring 

prebiotic called fructooligosaccharides 

(FOS). Garlic acts as a prebiotic by promoting 

the growth of beneficial Bifidobacteria in 

the gut. It also prevents disease-promoting 

bacteria from growing. 


7 

OTHER BENEFICIAL 

PREBIOTIC FOODS 

Whole oats are a very healthy 

grain with prebiotic benefits. They 

contain large amounts of betaglucan 

fiber, as well as some 

resistant starch. Beta-glucan from 

oats has been linked to healthy gut 

bacteria, lower LDL cholesterol, 

better blood sugar control and 

reduced cancer risk. Furthermore, 

it has been shown to slow digestion 

and help control appetite. 

Apples are a delicious fruit. Pectin 

accounts for approximately 50% 

of an apple’s total fiber content. 

The pectin in apples has prebiotic 

benefits. It increases butyrate, a 

short-chain fatty acid that feeds 

the beneficial gut bacteria and 

decreases the population of 

harmful bacteria. 

Ultimately, prebiotics, or “good” bacteria 

promoters, and probiotics, or “good” 

bacteria, work together synergistically. 

In other words, prebiotics are breakfast, 

lunch and dinner for probiotics, which 

restores and can improve GI health. 

Products that combine these together are 

called synbiotics. On the menu, that means 

enjoying bananas atop yogurt or stirfrying 

asparagus with tempeh is a win-win. 

At a minimum, prebiotics and probiotics 

are keys for good gut health. Incorporating 

health-promoting functional foods, 

such as foods containing prebiotics and 

probiotics, into the diet aids in creating 

a healthier you. For specific advice on 

obtaining prebiotics for your own specific 

health needs, especially if you have GI 

issues or a weakened immune system, 

contact a registered dietitian nutritionist. 

38 


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6 Ways To Reduce Bloating During 

PREGNANCY 

Maintain A Healthy Gut 

by 

Follow Us: 

Michael Hall 

It’s common to experience bloating during the stages of pregnancy, but there 

are ways to reduce the discomfort - it starts with your gut. 

Bloating is one of the common symptoms of pregnancy that many women 

experience. It is a condition of excess gas in the body that makes you feel 

uncomfortable. You may experience frequent bloating in early pregnancy, but 

as you get closer towards the end of pregnancy, you may feel less bloated. 

Nausea usually accompanies it, and you may feel like you have had excess food. 

Progesterone hormone is essential for your body to remain healthy during pregnancy. 

However, it is also known to trigger bloating, burping and farting. The hormone usually 

relaxes smooth muscle tissues within your body and also the gastrointestinal tract. 

During this process, the digestion alters and therefore the nutrients present in the food 

travel into the bloodstream, to reach your baby. It causes slower digestion leading to 

gas, burping, bloating, flatulence and miserable sensations in the tract. 

40 


Pregnancy is an exciting time for any woman. A high-cultured probiotic is a step in the right direction 

to support the immunity of both mom and baby. 

 


1 

MIND YOUR CHOICE OF FOODS 

You will know which foods work 

for you and which may cause bloating. 

You may consult a nutritionist to follow 

a perfect pregnancy diet. Always go 

for fresh foods rather than processed 

or frozen. You can choose organic 

food which will be free from pesticides 

and genetically modified ingredients. 

Consuming bitter foods in small amounts 

will stimulate the process of digestion, 

with a positive effect on bloating. Some 

great bitters include ginger, lemon juice in 

hot water, bitter salad leaves like radicchio 

and rocket. Having any of these half-anhour 

before your regular meal helps. 

2 

EAT SMALL MEALS SLOWLY 

You should eat slowly to give each 

bite a chance to make its way through 

the digestive tract. You should not 

overload your gastrointestinal tract. 

Moreover, when you gulp down food 

quickly, there is a chance of swallowing 

in air that ends as gas in the stomach. 

Eating smaller meals will be difficult when 

you are pregnant. However, it helps reduce 

the feeling of bloating. You have to reduce 

the portion size and eat more frequently. 

Splitting your food into six small meals 

rather than three heavy meals will not only 

avoid overloading your digestive system 

but also nourishes your baby. It keeps gas 

in check. 

3 

MANAGE AND TRACK YOUR MEALS 

Some foods like onions, cabbage, 

broccoli, and beans are gas-inducing. 

Stay away from them to avoid bloating. 

Fried foods will not release gas but can 

slow down your digestion process, thus 

causing bloating. Cut down all those 

fatty foods which will make you bloated. 

Fibrous foods will also help you. Start 

adding fiber foods, like yams, carrots, 

whole wheat toast, oatmeal, whole grain 

bagels, apples, and pears to your diet at 

a slow pace if you are not used to them. 

According to Dr. Raymond Peat, a wellknown 

nutrition expert, it is advisable to 


keep a track of foods you consume and the 

volume of gas felt within six hours of every 

meal. Maintain a food diary to find out the 

foods that are causing a reaction. 

4 

STAY ACTIVE 

Practice yoga or similar breathing 

and relaxation techniques. If you have 

hyperventilation syndrome, you may try 

to breathe in more air than you need. This 

is what makes you get excited or anxious. 

You should exercise every day to stay 

active. It will, therefore, keep your system 

running, alleviates gas and prevents you 

from getting bloated. If you are sitting and 

there is no movement all day, the gas will 

not move around and may lead to bloating. 

Simple exercises such as pelvic rocks will 

also help in releasing the gas built in you. 

Whatever it is, you should talk to your 

doctor before doing any exercise. 

5 

TRY HOME REMEDIES 

Sometimes, there is a simple solution to a complicated problem. Home 

remedies are abound in Indian culture, and not without proper reason; some of 

them are indeed very effective. Fenugreek seeds are one such remedy to get rid of 

bloating. Soak a handful of fenugreek seeds in a glass of water overnight and discard 

the seeds the next morning. Keep sipping this water to get rid of gas and bloating. 

It’s also important to relax when you eat. Gobbling is a dreadful eating habit. It makes 

you eat so fast that you swallow in some air. This will make you feel bloated. Take a few 

deep breaths before and during your meal so as to calm yourself. Do not eat anything 

with a side of stress. 

42 


6 

LIFESTYLE CHANGES 

Smoking can cause many complications like acidity. You should quit smoking before 

you plan for pregnancy. If you find it difficult, you should attend a smoking cessation program. 

Though it is unwise to suggest medications, at times, they may offer relief from bloating. Stool 

softeners contain an active ingredient docusate sodium that is safe and mineral oil which is 

also safe. However, you should consult a healthcare provider before opting for any laxative. 

An average individual will usually produce about four pints of gas every day and expels 

14 to 23 times a day. The frequency increases during pregnancy because of the increase 

in progesterone levels. The elevated hormonal levels relax the smooth muscle tissues of 

the body and slow down the digestion. Bloating is one of the early signs of pregnancy. 

Though early pregnancy bloating is hard to differentiate from pre-period bloating, it is 

something you may feel at the beginning of pregnancy. The heavy feeling is not because 

of the baby, but due to the progesterone hormone that alters the digestion by passing the 

nutrients to your baby through the bloodstream. Bloating is normal during pregnancy, 

but if you also suffer from severe abdominal pain, frequent bouts of diarrhea or blood 

in the stool, you should see your doctor immediately. 


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12 PREBIOTIC 

Foods To Add To Your Menu 

by 

Michael Hall 

Follow Us: 

Do yourself - and your gut bacteria - a favor by trying out these 12 prebiotic 

foods. You may even discover a new favorite! 

Prebiotics are types of dietary 

fiber that feed the friendly 

bacteria in your gut. This 

helps the gut bacteria produce 

nutrients for your colon cells and 

leads to a healthier digestive system. Some 

of these nutrients include short-chain fatty 

acids like butyrate, acetate and propionate. 

These fatty acids can also be absorbed into 

the bloodstream and improve metabolic 

health. However, prebiotics should not 

be confused with probiotics. Here are 12 

healthy prebiotic foods. 

1 ONIONS 

Onions are a very tasty and 

versatile vegetable linked to various 

health benefits. Similar to garlic, inulin 

accounts for 10% of the total fiber content 

of onions, while FOS makes up around 

6% (21, 22). FOS strengthens gut flora, 

helps with fat breakdown and boosts 

the immune system by increasing nitric 

oxide production in cells (21, 23, 24). 

Onions are also rich in the flavonoid 

quercetin, which gives onions antioxidant 

and anticancer properties. Furthermore, 


Like any organ in the body, your inner ecosystem is susceptible to injury and disease. Here’s a guide 

on foods that could be the culprit for your problems. 

 


onions have antibiotic properties and may 

provide benefits for the cardiovascular 

system (20, 25). Onions are rich in inulin 

and FOS, which can help boost your 

immune system, provide fuel for your gut 

bacteria and improve digestion. 

2 ASPARAGUS 

Asparagus is a popular vegetable 

and another great source of prebiotics. 

The inulin content may be around 2-3 

grams per 100-gram (3.5-oz) serving. 

Asparagus has been shown to promote 

friendly bacteria in the gut and has been 

linked to the prevention of certain cancers. 

The combination of fiber and antioxidants 

in asparagus also appears to provide antiinflammatory 

benefits. A 100-gram (3.5- 

oz) serving of asparagus also contains 

about 2 grams of protein. Asparagus is a 

spring vegetable rich in prebiotic fiber and 

antioxidants. It promotes healthy gut bacteria 

and may help prevent certain cancers. 

3 LEEKS 

Leeks come from the same family as 

onions and garlic, and offer similar health 

benefits. Leeks contain up to 16% inulin fiber. 

46 


Thanks to their inulin content, leeks promote healthy gut bacteria and help in the breakdown of fat (24). 

Leeks are also high in flavonoids, which support your body’s response to oxidative stress. 

Furthermore, leeks contain a high amount of vitamin K. A 100-gram serving provides about 52% 

of the RDI, which provides benefits for the heart and bones. Leeks are often used in cooking for 

their distinct flavor. They are high in prebiotic inulin fiber and vitamin K. 

4 

CHICORY ROOT 

Chicory root is popular for its coffeelike 

flavor. It’s also a great source of 

prebiotics. Approximately 47% of chicory 

root fiber comes from the prebiotic 

fiber inulin. The inulin in chicory root 

nourishes the gut bacteria, improves 

digestion and helps relieve constipation. 

Chicory root can also help increase bile 

production, which improves fat digestion. 

Additionally, it is high in antioxidant 

compounds that protect the liver from 

oxidative damage. Chicory root is often used 

as a caffeine-free replacement for coffee. Its 

inulin fiber promotes gut bacteria, reduces 

constipation and helps break down fat. 

5 

BURDOCK ROOT 

Burdock root is commonly used in 

Japan and has proven health benefits. It 

contains about 4 grams of fiber per 100-gram 

(3.5-oz) serving, and the majority of this is 

from inulin and FOS. Inulin and FOS from 

burdock root have prebiotic properties that 

can inhibit growth of harmful bacteria in 

the intestines, promote bowel movements 

and improve immune function (69). 


Burdock root also has antioxidant, antiinflammatory 

and blood sugar lowering 

properties. Burdock root is widely consumed 

in Japan. It has been shown to promote healthy 

bowel movements, inhibit the formation of 

harmful bacteria in the colon and boost the 

immune system. 

6 

KONJAC ROOT 

Konjac root, also known as elephant 

yam, is a tuber often used as a dietary 

supplement for its health benefits. This tuber 

contains 40% glucomannan fiber, a highly 

viscous dietary fiber. Konjac glucomannan 

promotes the growth of friendly bacteria 

in the colon, relieves constipation 

and boosts your immune system. 

Glucomannan has also been shown to 

lower blood cholesterol and help with 

weight loss, while improving carbohydrate 

metabolism. You can consume it in the 

form of foods made with the konjac root, 

such as shirataki noodles. You can also 

take glucomannan supplements. The 

glucomannan fiber found in konjac root 

helps promote friendly bacteria, reduces 

constipation, boosts the immune system, 

lowers cholesterol in the blood and helps 

with weight loss. 

7 

WHEAT BRAN 

Wheat bran is the outer layer of the whole wheat grain. It is an excellent 

source of prebiotics. It also contains a special type of fiber made of arabinoxylan 

oligosaccharides (AXOS). AXOS fiber represents about 64% of wheat bran’s fiber content. 

AXOS fiber from wheat bran has been shown to boost healthy Bifidobacteria in the gut. 

Wheat bran has also been shown to reduce digestive problems such as flatulence, 

cramping and abdominal pain. Grains rich in AXOS also have antioxidant and anti-cancer 

effects. Wheat bran is rich in AXOS, a type of fiber that has been shown to increase 

healthy gut bacteria and reduce digestive problems. 

48 


8 APPLES 

Apples are a delicious fruit. Pectin accounts for approximately 50% of an 

apple’s total fiber content. The pectin in apples has prebiotic benefits. It increases 

butyrate, a short-chain fatty acid that feeds the beneficial gut bacteria and decreases 

the population of harmful bacteria. Apples are also high in polyphenol antioxidants. 

Combined, polyphenols and pectin have been linked to improved digestive health and fat 

metabolism, decreased levels of LDL cholesterol and a reduced risk of various cancers. 

Apples also have antioxidant and anti-inflammatory properties. Apples are rich in pectin 

fiber. Pectin promotes healthy gut bacteria and helps decrease harmful bacteria. It also 

helps lower cholesterol and reduces cancer risk. 

9 BARLEY 

Barley is a popular cereal grain 

and is used to make beer. It contains 

3-8 grams of beta-glucan per 100-gram 

serving. Beta-glucan is a prebiotic fiber 

that promotes the growth of friendly 

bacteria in the digestive tract. The betaglucan 

in barley has also been shown 

to lower total and LDL cholesterol, and 

may also help lower blood sugar levels. 

Furthermore, barley is rich in selenium. 

This helps with thyroid function, provides 

antioxidant benefits and boosts the 

immune system. Barley is high in betaglucan 

fiber, which promotes healthy 

bacteria in the gut. It also seems to lower 

cholesterol and blood sugar levels. 

SEAWEED 

Seaweed (marine algae) is 

rarely eaten. However, it is a very potent 

prebiotic food. Approximately 50- 

85% of seaweed’s fiber content comes 

from water-soluble fiber. The prebiotic 

effects of seaweed have been studied in 

animals but not in humans. Nonetheless, 

these studies have shown that seaweed 

may provide many healthy benefits. 

They may enhance the growth of friendly 

gut bacteria, prevent the growth of diseasecausing 

bacteria, boost immune function 

and reduce the risk of colon cancer. 

Seaweed is also rich in antioxidants that 

have been linked to the prevention of heart 

attacks and strokes. Seaweed is a great 

source of prebiotic fiber. It can increase the 


population of friendly bacteria, block the 

growth of harmful bacteria and enhance 

immune function. 

GARLIC 

Garlic is an incredibly tasty herb 

linked to various health benefits. About 11% 

of garlic’s fiber content comes from inulin 

and 6% from a sweet, naturally occurring 

prebiotic called fructooligosaccharides 

(FOS). Garlic acts as a prebiotic by 

promoting the growth of beneficial 

Bifidobacteria in the gut. It also prevents 

disease-promoting bacteria from growing. 

Garlic extract may be effective for 

reducing the risk of heart disease, and 

has shown antioxidant, anti-cancer and 

antimicrobial effects. It may also have 

benefits against asthma. Garlic gives great 

flavor to your foods and provides you with 

prebiotic benefits. It has been shown to 

help promote good bacteria and prevent 

harmful bacteria from growing. 

DANDELION GREENS 

Dandelion greens can be used 

in salads and are a great source of 

fiber. They contain 4 grams of fiber 

per 100-gram serving. A high portion 

of this fiber comes from inulin. The 

inulin fiber in dandelion greens reduces 

constipation, increases friendly bacteria 

in the gut and boosts the immune system. 

Dandelion greens are also known 

for their diuretic, anti-inflammatory, 

antioxidant, anti-cancer and cholesterollowering 

effects. Dandelion greens are 

a great fiber-rich substitute for greens 

in your salad. They increase the friendly 

bacteria in your gut, reduce constipation 

and boost your immune system. 

Prebiotic foods are high in special 

types of fiber that support digestive 

health. They promote the increase of 

friendly bacteria in the gut. They also 

help with various digestive problems 

and even boost your immune system. 

Prebiotic foods have also been shown to 

improve metabolic health and even help 

prevent certain diseases. However, some 

of the fiber content of these foods may be 

altered during cooking, so try to consume 

them raw rather than cooked. Do yourself 

and your gut bacteria a favor by eating 

plenty of these prebiotic foods. 

50 


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6 Benefits Of Improving Your 

GUT HEALTH 

by 

Michael Hall 

A number of autoimmune diseases begin in the gut. Here are 6 big reasons to 

keep your gut healthy and flourishing. 

Healthy bacteria 

and microflora 

are essential 

to gut health. 

Keeping your 

body’s PH in balance helps 

to keep you healthy and 

disease free. When your 

PH is imbalanced, you are 

vulnerable to many diseases 

and discomforts. Stealth 

viruses play a huge role 

in offsetting the sensitive 

microclimates in your body. 

The best way to protect 

yourself from exposure 

to stealth pathogens and 

infectious bacteria? Keep your 

gut healthy and flourishing 

with all the good bacteria you 

can find. There are a number 

of autoimmune diseases, 

including Inflamed Bowel 

Syndrome that affects one 

in 250 people, whereas one 

hundred years ago, only one 

in ten thousand were affected. 

What’s driving this epidemic 

could begin in your gut. Here 

are six benefits of improving 

the health of your gut. 

Follow Us: 

52 


1 

A HAPPY GUT HELPS REGULATE BOWEL MOVEMENTS 

The right bacteria in your gut means you’re going to have regular bowel 

movements. Getting rid of waste quickly means a shorter transit time, which means 

there is less opportunity for toxins to be reabsorbed. Not to mention, more often 

and regular bowel movements will leave you feeling much better in general. 

There are various tests to help your health care practitioner determine the health of 

your poop, including what amount and types of bacteria - good and bad - grow there. 

Bowel movements among normal, healthy people vary from three a day to three a week, 

and some perfectly healthy people fall outside both ends of this range. Get over being 

embarrassed when talking to your doctor about your stool! 

By pairing probiotics and prebiotics together, you can achieve an even better result. Higher intakes of 

prebiotics are linked to the following benefits. 

 

2 


THE GUT CAN PROMOTE OPTIMAL VAGINAL HEALTH 

The right kind of bacteria in your gut means the right kind of bacteria 

in your intestines, which means the right kind of bacteria in your vagina. Any 

woman who has experienced the discomfort of yeast or fungal infection will 

tell you, taking care to avoid a vaginal infection is a top priority. It’s as if life 

stops and you are left there feeling helpless, wishing it would all just go away. 

If we continually reach for antibiotics to treat these types of infections, the effects are not 

long-lasting. Often our conditions reoccur within a matter of time because the antibiotics 

only work to kill off all the bacteria, rather than correct the problem. Our body produces 

natural disinfectants to ward off bad bacteria overgrowth, but giving our body the boost 

it needs to keep this relationship stable can do wonders. The best remedy? Keeping 

your gut healthy. 


3 

GUT HEALTH MEANS 

DIGESTIVE HEALTH 

There is a lot going on in your digestive 

tract, and it is important that it is 

functioning well for multiple reasons. 

The microbiota that live and thrive will 

determine the PH of your gut and your 

intestines. If the PH is off, it allows yeast 

and fungus to grow, causing infection and 

inflammation. When you have the right PH, 

it makes it very difficult, if not impossible 

for harmful yeast and fungus to grow. 

The most plentiful and important bacteria 

in the small intestine is the Lactobacillus 

species. Lactobacillus helps ferment 

indigestible carbohydrates and supports 

the breakdown of sugars in dairy 

products, which are a common source 

of food sensitivities. As a byproduct of 

its fermentation process, Lactobacillus 

bacteria produce lactic acid. In addition to 

its impact on our immune system, lactic 

acid helps improve the release of digestive 

juices and enzymes from the stomach, 

the pancreas, and the gallbladder, and it 

increases the absorption of minerals such 

as calcium, copper, magnesium, and iron. 

4 

A HEALTHY GUT HELPS 

BALANCE HORMONES 

Having balanced hormones is extremely 

important. Hormones play a key role in 

maintaining health. Many hormones, and 

several essential vitamins and minerals, 

can only be absorbed through the gut and 

the digestive tract. If the PH in your gut is 

not healthy, these essentials are discarded 

through the waste process and are never 

able to nourish and stabilize your body. 

The most important thing you can do for 

your body is to feed it right. It might take 

some trial and error, but learning how your 

body responds to different foods will help 

you make better choices in the foods that 

you eat. White blood cells react differently 

to different foods, for different people. 

Discover which foods your body gets along 

with. Probiotics are an excellent way to 

maintain a healthy gut. 

54 


5 

YOUR GUT CAN PREVENT 

AUTOIMMUNE DISEASE 

Even if there is no diagnosis of an 

autoimmune disease, improving your 

gut health can help combat the common 

triggers of diseases like thyroid disease, 

Hashimoto’s, multiple sclerosis and 

rheumatoid arthritis. Two of the most 

significant autoimmune diseases in terms 

of global morbidity and mortality are 

Type 1 diabetes mellitus, and rheumatoid 

arthritis (RA). T1D is associated with a 

disruption in the normal microbiome. 

At this time, no single organism is 

responsible for the onset of this disease. 

However, in genetically predisposed 

individuals a disruption of the normal 

microbial communities provides an 

environment in which the disease may 

develop. Looking at your family history can 

give good indicators of what to look for. 

With new technology, it is possible to map 

the microbiota in the gut, counting the 

good, bad and opportunistic bugs that are 

growing which allows you and your doctor 

to practice preventative medicine to reduce 

the risk of autoimmune disorders. 

6 

PROBIOTICS ENCOURAGE 

A HEALTHY WEIGHT 

Having the right flora in your gut also 

contributes to a healthy weight. The flora 

actually decreases the amount of fat 

that is absorbed by the intestines, which 

pushes it out in the waste. Fermented 

foods deliver probiotics directly to the 

gut. A cup of yogurt a day? It’s a nice start. 

Eat an assortment of foods to encourage 

a more varied metropolis in your belly. 

Unhealthy gut bacteria also produce food 

cravings. A study published in BioEssays 

suggests that some microbes may drive 

us to eat doughnuts or another tempting 

treat. These gut bugs send chemical 


messages to the brain that sway our appetite and 

mood-perhaps making us feel anxious until we 

gobble a square of dark chocolate or a T-bone steak. 

With the undeniable link between gut health and 

complete body health, the age old adage “you 

are what you eat” becomes more accurate every 

day. Through testing, nutritional changes, and 

supplements, it’s possible to reverse and repair the 

damage that’s been done to your gut over years of 

unhealthy diets or imbalances. First, figure out what 

exactly is going on within your body. And research 

what supplements you could benefit from that 

will help your gut stay healthy for the long term. 

Make an actionable plan for yourself to get your 

body back to optimal gut health. Meet with a certified 

nutrition expert to start a nutrition plan that matches 

your lifestyle complemented with ongoing counseling. 

A good program will work to first remove the problem 

foods and toxins from your system that could be 

causing issues, then start to repair and heal the gut 

by reintroducing a clean diet and key nutrients. 

GRAIN BRAIN: THE SURPRISING 

TRUTH ABOUT WHEAT, CARBS, 

AND SUGAR--YOUR BRAIN’S SILENT 

KILLERS 

by: David Perlmutter 


Learn More 

Renowned neurologist David 

Perlmutter, MD, blows the lid off a 

topic that’s been buried in medical 

literature for far too long: carbs 

are destroying your brain.

A 6-Part Guide To Using 

PROBIOTICS 

During Pregnancy 

by 

Michael Hall 

Follow Us: 

Pregnancy is an exciting time for any woman. A high-cultured probiotic is a step 

in the right direction to support the immunity of both mom and baby. 

What are probiotics? Probiotics 

are living microorganisms, the 

majority of which are bacteria 

followed by yeast. They 

are similar to the naturally 

occurring microorganisms found in the 

intestines, or gut, of every person. Three 

of the most commonly used probiotics 

include Lactobacillus, Bifidobacterium, and 

Saccharomyces. They are often nicknamed 

the “friendly bacteria.” Probiotics are 

helpful in supporting your digestive health. 

Are probiotics safe? Probiotics are probably 

safe during pregnancy. However, because 

there is a variety of probiotics and limited 

research, probiotics cannot be declared 

safe completely. In the limited research 

on probiotic use during pregnancy, there 

have been no associations with probiotic 

use and miscarriages or malformations of 

any kind. Furthermore, a meta-analysis by 

Canadian researchers found no association 

with probiotic use and the incidence 

of Caesarean section, birth weight, or 

gestational age. 


It’s common to experience bloating during the stages of pregnancy, but there are ways to reduce the 

discomfort - it starts with your gut. 

 


1 

HOW DO PROBIOTICS 

WORK DURING PREGNANCY? 

The precise way probiotics work is still 

up for debate. Researchers are still 

investigating their exact mechanism. 

However, the initial thinking is that in the 

same way bad bacteria attack the body, 

good bacteria attack destructive invaders. 

One assumption is they help reduce bad 

bacteria in your body, which can lower 

the potential of certain infections or 

other health concerns. They can reduce 

constipation, which can be a big issue 

during pregnancy. Because of its beneficial 

effects on the digestive system, it may even 

help reduce morning sickness. 

2 

WHAT ARE THE BENEFITS OF 

PROBIOTICS DURING PREGNANCY? 

Probiotics, whether from foods or 

supplements, help your digestive system 

work more efficiently. As noted above, 

probiotics are assumed to lessen the 

presence of bad bacteria. Helping your 

intestines move food along and reducing 

bad bacteria help reduce the likelihood 

of experiencing health complications. 

58 


Other possible advantages may include 

treating diarrhea, improved brain 

function, and lower blood pressure. They 

may be found to treat IBS ((irritable bowel 

syndrome) and protect against bacterial 

infections. They may also positively affect 

psoriasis and chronic fatigue syndrome, 

and decrease allergies. 

3 

WHAT IS THE BEST WAY 

TO USE PROBIOTICS? 

Different products have different 

directions, so be sure to follow the 

instructions on the bottle carefully. If the 

directions do not give a specific time to 

take the probiotic, then it is best to take 

your probiotic in the morning, either 

right before or right after your breakfast. 

The reason to take a probiotic with a 

healthy meal is that the food feeds the 

probiotic, and it helps to get it safely to the 

intestine where it does most of its work. 

Take for example, One-a-Day Prenatal 

Multivitamin w/ Organic Fruits and Veggies 

+ Probiotics & Enzymes from IntraNaturals. 

This prenatal multivitamin is designed so 

that you only have to take one tablet per 

day. Even better, you can take it on an empty 

stomach without it causing any stomach 

distress. It contains everything it needs to 

survive on its way to your intestine. 

4 

HOW COMMON IS PROBIOTIC 

USE DURING PREGNANCY? 

With constipation and diarrhea being 

two frequently experienced common 

discomforts during pregnancy, the 

use of probiotics during pregnancy 

is common. The Canadian Journal of 

Obstetrics and Gynecology Canada 

found 45 to 93% of midwives had 

prescribed some form of natural 

health products to expecting mothers. 

According to the National Library of 


Medicine (NLM) and the National Institute of Health (NIH), probiotics are probably safe 

because current data indicates probiotic supplements are rarely absorbed. The likelihood 

of contracting bacteremia from taking Lactobacillus probiotics is less than 1 per 1 million, 

and the likelihood of acquiring fungemia from Saccharomyces boulardii is approximately 

1 per 5.6 million individuals taking the probiotic. 

5 

WHERE CAN YOU GET PROBIOTICS 

WHILE EXPECTING? 

Probiotics are most commonly consumed 

in live-cultured yogurt or through 

supplements. The most commonly used 

food source for acquiring probiotics 

naturally is yogurt. Live yogurt and live 

yogurt drinks are two viable options. 

Expecting mothers will be excited to 

learn that probiotics can often be 

found in high-quality dark chocolates. 

An example of a probiotic supplement is 

Mother’s Select Probiotics. This probiotic 

supplement is intended for pregnant 

women. It helps replace the good bacteria 

your body needs, especially since many 

are lost due to the stresses of pregnancy. 

60 


6 

HOW TO CHOOSE A PROBIOTIC 

FOR USE DURING PREGNANCY? 

The first step when choosing a probiotic 

for use during pregnancy is to check with 

your physician to make sure that it is right 

for you. After that, you will want to look 

for a quality product from a reputable 

company. There are some specific elements 

to look for when choosing a probiotic. 

For example, the recommendation is to 

find a probiotic with 10 to 20 billion CFU 

(Colony Forming Units). Additionally, you 

want to find a probiotic supplement that 

has a variety of bacteria strains rather 

than just one or two. Since each strain 

has a different quality, having a variety 

will help ensure that you get the best of 

all of them. You may also wish to find 

a probiotic that contains prebiotics. 

Prebiotics are the “food” for probiotics and 

help them colonize and grow as intended. 

Pregnancy is an exciting time for any 

woman. There are many changes and 

choices to consider, but it is imperative 

that the expectant mother takes the 

time to care for her body and the one 

growing inside. If the mom has a poor 

diet high in processed foods, little 

fruits and vegetables, drinks coffee 

and/or carbonated beverages, has 

taken antibiotics, has high stress levels 

and is taking a low-quality prenatal 

vitamin, the immunity of the baby 

changes and will be affected for life. 

Taking a high-cultured probiotic is a 

step in the right direction to support 

the immunity of both mom and baby. 

Supplements, including probiotics, may be 

one way to safeguard a woman‚Äôs health. 

When looking for the best probiotics 

for pregnancy, there are many points to 

consider and these are the most important. 


THE WHOLE30: THE 30-DAY GUIDE TO TOTAL 

HEALTH AND FOOD FREEDOM 

by: Melissa Hartwig 


Learn More 

The Whole30 provides the step-by-step, recipe-by-recipe 

guidebook that will allow millions of people to experience 

the transformation of their entire life in just one month.

6 Reasons To 

GET 

PREBIOTICS 

by 

Michael Hall 

In Your Diet 

Follow Us: 

By pairing probiotics and prebiotics 

together, you can achieve an even better 

result. Higher intakes of prebiotics are 

linked to the following benefits. 

Most people are aware by now that foods offering dietary fiber and probiotics 

have a long list of health benefits, but nonetheless prebiotic foods are still 

mostly underappreciated. Generally, Americans don’t consume enough 

prebiotics every day. The result can aggravate indigestion, inflammation, 

lower immune function, raise the likelihood of weight gain and a raised risk 

for various chronic diseases. 

While probiotic foods are essential for gut health and overall well-being, prebiotics help 

feed probiotics. By pairing them together, you can achieve an even better result. By 

definition, prebiotics are a type of non-digestible fiber compound. They play a fundamental 

role in preserving health by maintaining balance and diversity of intestinal bacteria, 

especially increasing the presence of good bacteria called lactobacilli and bifidobacteria. 

Higher intakes of prebiotics are linked to the following benefits. 


A number of autoimmune diseases begin in the gut. Here are 6 big reasons to keep your gut healthy 

and flourishing. 

 


1 

ENHANCED IMMUNE FUNCTION 

AND CANCER PROTECTION 

A large number of human intervention 

studies have demonstrated that dietary 

consumption of certain prebioticcontaining 

food products can result in 

statistically significant changes in the 

composition of the gut microbiota that 

help improve immunity. The “prebiotic 

effect” has been associated with 

modulation of biomarkers and activities 

of the immune system, including a 

reduction of the concentration of cancerpromoting 

enzymes and putrefactive 

(bacterial) metabolites in the gut. 

Prebiotics help “improve stool quality 

(frequency and consistency), reduces 

the risk of gastroenteritis and infections, 

improves general well-being and reduces 

the incidence of allergic symptoms,” 

according to a report in The British Journal 

of Nutrition. Prebiotics and probiotics 

boost immunity because they enhance our 

ability to absorb important nutrients and 

trace minerals from the foods we eat. They 

also effectively help lower the pH in the 

gut, which inhibits the growth of potential 

pathogens or damaging bacteria. Research 

has shown a lot of promise for the immune 

system-boosting benefits of prebiotics and 

probiotics consumed together. 

2 

LOWER INFLAMMATION 

Prebiotics can help lower 

inflammation, which is one of the root 

causes of diseases, including our nation’s 

number one killer: heart disease. People 

consuming more prebiotics, and in general 

eating a high-fiber diet, tend to have 

healthier cholesterol levels and lower 

risk markers for cardiovascular diseases. 

It’s believed that prebiotics and probiotics 

contribute to improvements in metabolic 

processes that are tied to both obesity and 

64 


type-2 diabetes. It also appears that a healthier gut environment turns off autoimmune 

reactions, helps the body metabolize nutrients including fats, and modulates 

hormonal and immune functions that control how and where the body stores fats 

(including in the arteries). 

3 

BONE HEALTH AND REDUCED RISK FOR HEART DISEASE 

A 2007 study published in The Journal of Nutrition found that prebiotics enhance 

the absorption of minerals in the body, including magnesium, possibly iron and 

calcium. All of these are crucial for retaining strong bones and preventing fractures or 

osteoporosis. In one study, just eight grams of prebiotics a day was shown to have a 

big effect on the uptake of calcium in the body that led to an increase in bone density. 

Consuming foods high in prebiotics can reduce glycation, which increases free radicals, 

triggers inflammation and lowers insulin resistance. Prebiotics have a so-called hypocholesterolemic 

effect, improving the body’s ability to prevent ischemic heart diseases 

and autoimmune diseases (like arthritis, for example). Another benefit is that they balance 

the body’s electrolyte and mineral levels, including potassium and sodium, which are 

responsible for controlling blood pressure. 

4 

BETTER GUT HEALTH AND 

IMPROVED DIGESTION 

Prebiotics wind up stimulating the 

growth of beneficial bacteria (often 

called “probiotics”) that colonize our 

gut microflora. Since they act like food 

for probiotics, prebiotic compounds 

help balance harmful bacteria and 

toxins living in the digestive tract, which 

has numerous health implications, 

including improving digestion. Research 

has shown that higher intakes of 

prebiotic foods can increase numerous 

probiotic microorganisms, including 

Lactobacillus rhamnosus GG, L. reuteri, 

bifidobacteria, and certain strains of 

L. casei or the L. acidophilus-group. 

One of the benefits of having good 

bacteria in the gut is that they’re able 

to use fiber from the foods that we 

eat, which would otherwise be nondigestible, 

as a source for their own 

survival. As our gut bacteria metabolize 

otherwise non-digestible fibers from 

foods, they produce those short-chain 

fatty acids that help us in many ways. 

One of these beneficial fatty acids is 

called butyric acid, which improves the 

health of the intestinal lining. 


5 

HORMONE REGULATION 

AND IMPROVED MOODS 

Research regarding the “gut-brain 

connection” is still in its infancy, but 

it’s becoming clear that mood-related 

disorders like anxiety or depression 

are highly tied to gut health. Research 

suggests that your mood and hormonal 

balance are affected by a combination of 

factors that most definitely includes the 

state of the bacterial inhabitants living 

inside of your body. Your gut helps to 

absorb and metabolize nutrients from the 

foods you eat that ultimately are used to 

support neurotransmitter functions that 

create the hormones (like serotonin) that 

control your mood and help bust stress. 

The final straw in triggering a mood-related 

disorder might be a series of misfiring 

neurotransmitters in parts of the brain that 

control fear and other emotions. These 

transmissions partly depend on the health 

of the microbiome, so when the balance 

of gut bacteria isn’t working right, other 

biological pathways including hormonal, 

immunological or neuronal won‚Äôt work 

right either. 

66 


6 

HELP WITH WEIGHT LOSS OR MAINTENANCE 

Recent data from both human and animal studies support the beneficial 

effects of particular prebiotic food products with better energy homeostasis, 

satiety regulation and lower body weight gain. Higher intakes of all types of 

fiber are, in fact, linked to lower body weight and protection against obesity. 

A 2002 study published in The British Journal of Nutrition states that prebiotic foods 

promote a sense of fullness or satiety, prevent obesity and spur weight loss. Their effects 

on hormone levels are related to appetite regulation, with studies showing that animals 

given prebiotics produce less ghrelin, the body‚Äôs signal to the brain that it‚Äôs time to eat. 

Prebiotics are primarily found in certain vegetables, some whole grains, sources of 

resistant starch (like under-ripe bananas) and even in honey. Some of the top probiotic 

sources, on the other hand (that use prebiotics to thrive), include cultured or fermented 

foods like yogurt, kefir from raw dairy, kimchi, kombucha and cultured veggies. 

Overall, consuming prebiotics in the form of functional foods has already been proven to 

offer a number of health benefits. Furthermore, many scientists believe there are even 

more health benefits associated with prebiotics that have yet to be proven. Ongoing 

research in this field continues to find new health and wellness advantages associated 

with prebiotics. 


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THE PLANT PARADOX: THE HIDDEN DANGERS 

IN “HEALTHY” FOODS THAT CAUSE DISEASE 

AND WEIGHT GAIN 

by: Steven R., M.D. Gundry 

Learn More 

From renowned cardiac surgeon Steven R. Gundry, MD, a 

revolutionary look at the hidden compounds in “healthy” 

foods like fruit, vegetables, and whole grains that are 

causing us to gain weight and develop chronic disease.

y 

Michael Hall 

8 Probiotic 

FOOD PRODUCTS 

To Stock Up On—Or To Avoid 

Follow Us: 

There are many foods other than yogurt that nutritionists think are worthy of 

adding to your diet. Here is a short list of delicious suggestions. 

Sick of your daily yogurt? You 

aren’t alone. Thankfully, there 

are other delicious ways to 

fit gut-healthy probiotics into 

your diet. If you aren’t eating 

yogurt, chances are you aren’t consuming 

any probiotics - the good bacteria that 

plays an essential role in everything from 

mood to weight maintenance. And when 

your good gut bugs become depleted, 

the bad belly bacteria can take over, 

causing inflammation and weight gain 

- even if your diet and exercise routine 

remains totally unchanged. Scary, right? 

The Food and Drug Administration (FDA) 

does not currently regulate probiotic 

foods or dietary ingredients. Despite 

this, there are loads of probiotic-infused 

superfoods likely to be available in your 

local supermarket. There may even be a 

bit too many! Read on to check out the 

products nutritionists think may or may 

not be worth adding to your daily diet. 


Ideally, we would never need to take antibiotics. But sometimes, antibiotics are unavoidable. Here are 

7 ways to rebuild gut flora after antibiotics. 

 


1 

LIFEWAY VEGGIE KEFIR 

Generally speaking, kefir is an 

excellent source of probiotics and bonestrengthening 

calcium. And Lifeways Veggie 

Kefir, which serves up a full serving of 

veggies in each container, is no exception. 

The product contains 12 different 

probiotic strains and a high dosage, 

too - more than 10 billion. Bonus: Since 

kefir has fewer milk sugars than regular 

milk, many people who do not tolerate 

milk well can sip kefir without an issue. 

This product is a good source of probiotics 

to improve gut health. In regards to weight 

management, always try to remember: 

Calories in drinks count! (Each one has 110 

calories and 15 grams of sugar.) You still 

need to stay mindful of how much you are 

consuming daily. Use the kefir as a high 

protein snack or part of a meal. 

2 

PROBIOTIC MELT ORGANIC 

BUTTERY SPREAD 

This blend of coconut, sunflower, and 

flaxseed oils is spiked with a patented 

probiotic called GanedenBC30. The makers 

of the product claim that the bacteria 

survives 10 times better in the gut than 

yogurt cultures, and, in turn can bolster 

70 


immunity and digestive health more 

effectively. GanedenBC30 contains the 

probiotic strain, Bacillus coagulans GBI- 

30, 6086. This strain is different than the 

standard probiotic strain, Lactobacillus, 

which is more commonly found in 

probiotic products. Some research has 

suggested GanedenBC30 might increase 

immune system functions and decrease 

harmful gut bacteria. However, there 

is currently not enough research to 

guarantee specific benefits claims. 

Fermented foods like sauerkraut and 

green olives are likely more potent sources 

of probiotics than a man-made buttery 

spread spiked with gut bugs. But if you’re 

interested in getting extra probiotics in, 

you’ve got the green light. Don’t depend 

on it as your sole source since there’s no 

way to know how many of the probiotics 

are actually making it into your system. 

That said, it is a source of a less common 

probiotic and consuming various strains 

can only benefit gut health. 

3 

BIGELOW LEMON GINGER HERB PLUS PROBIOTICS TEA 

All kinds of tea are great, but what about a tea that’s been packed with probiotics? 

The effectiveness of probiotic tea is still up for debate. It’s really hard to say how 

much of the bacteria is still in the tea bag once it makes it into your kitchen - and it’s 

even harder to determine how much can actually make it down into your stomach. 

Give it a try if you’re curious; there’s not much to lose. To preserve the most probiotics as 

possible, let the water cool a bit before adding the tea bag to your cup. This will ensure 

more of the bacteria survive. Watch steep times and follow the box instructions exactly. 

The instructions present the brand’s ideal. Following suit means you’ll have the best 

chance of the nutrient making it into your system. 


4 

LINWOODS GROUND FLAXSEED WITH PROBIOTICS & VITAMIN D 

This is yet another product packed with GanedenBC30 - and Linwoods is charging 

an arm and a leg for it. While a typical bag of flax will cost you about $0.42 an ounce, their 

probiotic variety goes for about $1.25 an ounce, which is more than three times as much! 

Be cautious of cost when considering which probiotic foods to buy. If food makers are 

charging more for the product because of the added bacteria, it may be a good indicator 

that it’s more a marketing ploy than a product with many additional benefits. Nutritionists 

suggest you stick to regular ground flax (it makes a great addition to oatmeal, smoothies, 

and cold cereals) and get your probiotics elsewhere. 

5 

KEVITA SPARKLING PROBIOTIC DRINKS 

KeVita blends their proprietary probiotic culture blend with flavor enhancers like fruit 

extracts and coconut water to create their flavorful and refreshing beverages. Chugging an 

entire bottle will cost you anywhere from 10 to 90 calories and 2 to 10 grams of sugar. (They 

rely on stevia to keep the counts on the conservative side.) Yeah, it’s better than something 

like a can of soda, but we’re not sure it’s worth it unless you genuinely enjoy the taste. 

If you want to give KeVita a try, it certainly won’t hurt you, but it may not really help to 

improve your intestinal flora, either. Unlike other foods and drinks that contain both 

pro- and prebiotics (the food that helps probiotics thrive), there’s no way to tell how 

much of the bacteria will still be viable by the time it makes it to your kitchen and into 

your tummy. 

72 


6 

GOOD CULTURE ORGANIC 

COTTAGE CHEESE 

To be clear: Not all cottage cheeses contain 

probiotics. But Good Culture’s tubs are 

packed with live and active cultures, and 

they come in a variety of sweet and savory 

flavors like tomato, olive, and blueberry 

acai chia. Though dairy products are 

packed with slow digesting protein and 

have been shown to enhance probiotic 

absorption, that doesn’t make this product 

a clear cut winner or loser. Cottage cheese 

is generally high in sodium - and this line 

is no different - so people with elevated 

blood pressure may want to skip it. 

People who bloat easily and those with 

lactose intolerance should also pass on it. 

This is definitely healthy enough to be a 

great snack. But don’t make it your go-to 

source of probiotics unless the rest of your 

diet is relatively low in salt. 

7 

ENJOY LIFE FOODS BAKING MIXES 

We love that Enjoy Life’s baking mixes are free of scary stuff like hydrogenated oil and 

caramel coloring. Caramel coloring is a potentially cancer-causing chemical that makes 

cola brown. But Enjoy Life shouldn’t be your go-to source of probiotics. Sure, they contain 

the bacteria bacillus coagulans, but the little buggers have very poor resistance to heat. 

Probiotics are usually destroyed when cooked at high temperatures, so you’re likely not 

reaping many of their healthy gut benefits. If you want brownies or muffins with a clean 

ingredient profile, go ahead and grab a box. But when it comes to weight loss and gut 

health, they likely won’t help. 


8 

ATTUNE PROBIOTIC 

DARK CHOCOLATE 

In theory, when you eat a piece of dark 

chocolate, microbes in your gut ferment 

the antioxidants and fiber in the cocoa into 

anti-inflammatory compounds that stop 

belly bloat. But unfortunately, it’s not a 

surefire way to fill your gut with beneficial 

bacteria. Each person’s gut has a different 

composition of bacterial flora, so everyone 

will benefit differently depending on how 

much cocoa is broken down by these 

microbes. Packed with three different 

strains of probiotics, adding Attune’s 

Probiotic Dark Chocolate to your candy 

drawer can help you get more healthy gut 

benefits from your sweet tooth indulgence. 

Studies show that chocolate is indeed a 

suitable way to deliver probiotics to your 

belly, so go ahead and eat this sweet treat 

if you’re intrigued. But before you shell out 

the extra cash, just know that a regular dark 

chocolate bar may be just as beneficial; the 

verdict is still out. Whatever you decide, 

though, watch your portion size - chocolate 

is still considered to be a caloric dessert. 

Are you getting enough probiotic-rich 

foods in your diet? Chances are you’re 

probably not. Probiotics are good 

bacteria that primarily line your gut and 

are responsible for nutrient absorption 

and supporting your immune system. 

Probiotics are essential for your digestive 

health. If you don’t have enough 

probiotics, the side effects can include: 

digestive disorders, skin issues, candida, 

autoimmune disease and frequent colds 

and flus. But there are hundreds of other 

health benefits of consuming probioticrich 

foods you’re probably not aware of. 

When it comes to shopping for probiotic 

products, it’s important that you do your 

research before reaching for your wallet. 

74 


AEROBIC LIFE MAG 07 OXYGEN DIGESTIVE 

SYSTEM CLEANSER CAPSULES, 180 COUNT 

by: Aerobic Life 


Learn More 

• The timed release ensures that mag 07 will provide an 

adequate amount of oxygen, slowly, for better utilization 

• Mag O7 has a stool softening effect 

• Mag O7 aids the digestive process by slowly releasing 

beneficial nascent oxygen

DR. GUNDRY’S DIET EVOLUTION: TURN OFF 

THE GENES THAT ARE KILLING YOU AND YOUR 

WAISTLINE 

by: Dr. Steven R. Gundry 


Learn More 

Does losing weight and staying healthy feel like a battle? 

Well, it’s really a war. Your enemies are your own genes, 

backed by millions of years of evolution, and the only way 

to win is to outsmart them.

TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

The March edition of 

Gut Health Problems 

will be available this spring. 

• A 5-PART PRIMER ON WHERE 

PREBIOTICS COME FROM 

• 6 TIPS FOR GOOD DIGESTIVE HEALTH 

• 5 WAYS TO IMPROVE YOUR CHILD’S 

DIGESTION 

• A 6-PART GUIDE TO THE BENEFITS 

OF BONE BROTH 

• 9 WAYS TO REDUCE DEPRESSION 

BY MAINTAINING A HEALTHY GUT 

• A 5-PART GUIDE TO USING PROBIOTICS 

TO CURE SKIN CONDITIONS 

• 8 ANSWERS TO YOUR QUESTIONS 

ON NATURAL PREBIOTICS AND 

DIETARY FIBER 

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Gut Health Problems - February 2017

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