Gut Health Problems - September 2017

A 5-PART GUIDE ON HAVING GOOD LEVELS OF PREBIOTICS 

Issue 8 I September 2017 

9 POINTERS TO REDUCE DEPRESSION BY 

MAINTAINING A 

HEALTHY GUT 

A 6-PART GUIDE ON THE 

BENEFITS OF 

BONE BROTH 

6 TIPS FOR GOOD 

DIGESTIVE 

HEALTH 

AN 8-PART CHECKLIST ON THE 

MOST COMMON 

GMO FOODS 

6 POINTERS TO BE A 

PROBIOTIC PRO 

8 ANSWERS TO YOUR QUESTIONS ON NATURAL PREBIOTICS AND DIETARY FIBER

CONTENTS 

ISSUE 8 

07 

A 6-PART GUIDE ON 

THE BENEFITS OF BONE 

BROTH 

23 

AN 8-PART CHECKLIST 

ON THE MOST COMMON 

GMO FOODS 

39 

8 ANSWERS TO 

YOUR QUESTIONS ON 

NATURAL PREBIOTICS 

AND DIETARY FIBER 

48 


HEALTH BENEFITS OF 

PROBIOTICS 

15 

A 5-PART GUIDE ON 

HAVING GOOD LEVELS 

OF PREBIOTICS 

31 

7 AYURVEDIC TIPS FOR 

HEALTHY DIGESTION 

55 

6 TIPS FOR GOOD 

DIGESTIVE HEALTH

SEPT2017 

63 

A 4-PART CHECKLIST 

TO SEE IF YOU ARE 

GETTING ENOUGH 

CALCIUM 

69 

5 TIPS TO IMPROVE YOUR 

CHILD’S DIGESTION 

83 

9 POINTERS TO REDUCE 

DEPRESSION BY 

MAINTAINING A HEALTHY 

GUT 

101 

A 6-PART GUIDE TO 

DETERMINING IF YOU HAVE 

FIBER DEFICIENCY 

108 

A 5-PART GUIDE TO USING 

PROBIOTICS TO CURE SKIN 

CONDITIONS 

76 

A 5-PART CHECKLIST OF 

FOODS RICH IN ZINC 

94 


PROBIOTIC PRO 

116 

A 5-PART 

INTRODUCTION TO 

ESSENTIAL OILS AND 

DIGESTION

LETTER FROM THE EDITOR 

Issue 8 

SEPTEMBER 2017 

Editor 

Susan Barnes 

Writer 

Michael Hall 

Head of Creatives 

Nyvia Ross 

Graphic Designer 

Michael Juanson 

Quality Assurance Editor 

Nicole S. Ross 

Junior Editor 

Keeneth Ross 

Digital Property 

Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property 

Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

www.guthealthproblems.com/ 

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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’s 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 eighth issue of Gut 

Health Problems! Summer has just 

about made way for fall and with 

it, come different adventures. No 

matter where your path may lead 

you, our goal is to make sure that gut 

troubles stay out of your way. 

In the last issue, we talked about the 

answers to plant-based, calcium rich 

foods, ways to eat healthy without 

feeling like you’re on a diet, foods 

that fight stress, and more. You 

learned reasons to eat probiotic 

yogurt, iodine-rich foods, and the 

health benefits of curcumin in 

turmeric. In this release, we have 

an overview of the vast benefits of 

probiotics, a checklist of foods rich 

in zinc, an intro to determining if you 

have fiber deficiency, and more. 

Intestinal discomfort, whether 

chronic or occasional, is something 

worth taking the time to prevent. 

And while we all have those foods 

that give us problems, you may 

actually be able to make a change 

that makes a bigger difference than 

you ever imagined. Just reading a 

few of our tips and guides could 

set all of that in motion. Thanks for 

reading, and don’t forget to have a 

look at our next issue! 

Regards, 

Susan Barnes 

SUSAN BARNES 

Editor 

Gut Health Problems Magazine 

6 

September 2017


BENEFITS OF BONE BROTH 

by 

Susan Barnes 

Follow Us: 

Read these 6 tips on the benefits of bone broth and avoid the discomfort of a 

leaky gut. 

Broth is an 

ancient food 

that traditional 

cultures and 

trained chefs 

have been using for ages, 

and it has recently regained 

popularity and was even 

called “trendy” on the 

Today show. A true “what’s 

old is new again” story that 

our great grandmothers 

would probably laugh 

about, modern culture 

is finally catching up to 

what traditional cultures 

have known for years: that 

broth is an inexpensive 

and versatile source of 

nutrients. Years ago, many 

families kept a pot of broth 

simmering on the hearth. 

Broth is easily and simply 

made by boiling bones 

(beef, chicken, fish, etc) 

in water with an acid (like 

vinegar) and optional 

September 2017 7

If you think you might have fiber deficiency, then make sure you take the time to read these 6 signs that will 

help you be certain - and turn it around. 

 

CLICK HERE TO LEARN MORE 

spices, vegetables and herbs. Broth can 

boil for as little as 4 hours or up to 48 (or 

more as traditional cultures did). There 

are many recipes available, but in case you 

need some convincing, this is a guide on 

the reasons to consume broth regularly. 

1 

IT’S EASY TO GET BONE BROTH 

One of the best ways to get bone 

broth is to make it yourself. This is 

the least expensive and most nutrient 

dense way to get broth if you can 

find quality (grass fed, organic) bones 

locally. Emphasis is on the organic part! 

2 

BONE BROTH SUPPORTS 

THE IMMUNE SYSTEM 

Bone broth could actually be called 

a “superfood” thanks to the high 

concentration of minerals. The bone 

marrow can help strengthen your 

immune system, which of course, won’t 

surprise your grandmother (who always 

made chicken soup when you got sick!) 

A Harvard study even showed that some 

people with auto-immune disorders 

experienced a relief of symptoms 

when drinking bone broth, with some 

achieving a complete remission. 

If you can’t or just don’t want to make 

broth, there are now some places that you 

can order it online and have it shipped. Do 

your research thoroughly and pick a broth 

that ships locally and has top notch flavor. 

If you don’t live in the US, try searching for 

a similar service near you. 

The glycine in bone broth has been shown 

in several studies to help people sleep 

better. Adequate sleep, as you probably 

know, plays a huge role in the strength 

of your immune system. Being able to 

sleep comfortably also helps the body to 

recover faster. 

8 


3 

BROTH VS BONE BROTH VS STOCK 

Broth is typically made with meat and can contain a small amount of bones (think of 

the bones in a fresh whole chicken). Broth is typically simmered for a short period of time (45 

minutes to 2 hours). It is very light in flavor, thin in texture and rich in protein. Stock is typically 

made with bones and can contain a small amount of meat, rich in minerals and gelatin. 

Bone broths are typically simmered for a very long period of time (often in excess of 

24 hours). This long cooking time helps to remove as many minerals and nutrients as 

possible from the bones. At the end of cooking, so many minerals have leached from 

the bones and into the broth that the bones crumble when pressed lightly between your 

thumb and forefinger. 

4 

BONE BROTH HAVE 

ESSENTIAL AMINO ACIDS 

Broth is an excellent source of several 

essential amino acids that are often difficult 

to get from diet alone. One is proline, a 

precursor for hydroxyproline, which the 

body uses to make collagen. Proline helps 

the body break down proteins and helps 

improve skin elasticity and smoothness 

(and avoiding wrinkles). It is often 

recommended for its benefits to the heart, 

including keeping arteries from stiffening. 

Another is glycine, which is necessary for 

DNA and RNA synthesis and digestive health. 

It is used for the production of glutathione, 

for blood sugar regulation and digestion 

(through bile salt regulation). Glycine 

also enhances muscle repair/growth by 

increasing levels of creatine and regulating 

Human Growth Hormone secretion from 

the pituitary gland. 


5 

SUPPORTS HAIR, SKIN, NAILS & JOINTS 

Broth contains the collagen, which 

supports hair, skin and nail health. It 

also contains glucosamine, chondroitin 

sulphates and other compounds that 

support joint health. Bone broth provides 

the amino acids needed for collagen 

production. Collagen keeps the skin 

smooth, firm and reduces wrinkles. 

In a study on mice, one group was 

exposed to sunlight (increasing time and 

intensity) and another group was exposed 

to sunlight (same way) but received 

supplemental gelatin. Mice exposed to 

the light without the gelatin had a 53% 

average decrease in the collagen content 

of their skin, compared to the mice that 

received no ultraviolet light exposure 

at all. Astonishingly, the mice that were 

exposed to the light, but also fed gelatin 

had no collagen decrease at all. 

10 


6 

HEAL AND SEAL YOUR GUT 

A cup a day works miracles for leaky 

gut syndrome but it’s also good for protecting 

non-leaky guts. The gelatin in the bone 

broth (found in the knuckles, feet, and other 

joints) helps seal up holes in intestines. This 

helps cure chronic diarrhea, constipation, 

and even some food intolerances. 

In a review with a nutritionist about leaky 

gut syndrome, she said that all of her 

patients drink bone broth and not only did 

they see vast improvements in gut issues, 

but she called it “magic.” Diets that were 

developed to help address digestive issues 

and/or autoimmunity - FODMAP, GAPS, 

Specific Carbohydrate, and Autoimmune 

Protocol - all include the use of bone broth. 

So if you were wondering if bone broth 

can heal your leaky gut, the answer is yes! 

If you’re wondering how to use the broth, 

there are a variety of great ways. Some 

of these include as a base for soups 

and stews, in a mug by itself as a warm 

drink, and as a base for gravy and sauce. 

You could also use it to cook veggies in 

for extra nutrients, or even dehydrate 

to make your own bouillon powder. 

Overall, the benefits of bone broth are 

easy to see. From stronger bones, immune 

support, healing your gut and looking 

younger, there’s a lot to love. Many people 

are swearing by the new trend, which 

actually isn’t so new after all. 


A 5-PART GUIDE ON HAVING 

GOOD LEVELS OF PREBIOTICS 

by 

Michael Hall 

Follow Us: 

Read these 5 tips on having good levels of prebiotics. Don’t go wasting your 

money on prebiotic enhanced foods! 

Probiotics are the natural, 

beneficial bacteria that 

comprise the indigenous 

flora of the digestive tract. 

Microbiologists have identified 

300-400 different strains of “good” 

bacteria lining the gut, which as a group 

work to prevent invasion by pathogens, 

stimulate the immune system, sustain 

integrity of the gut and provide a means of 

nourishment by synthesizing absorption 

of various amino acids, vitamins and 

minerals that are the building blocks of 

our bodies. The literal interpretation of 

the word probiotic is “for-life,” which 

serves as a beautiful translation in a 

world that is all too commonly about 

sterilizing, containing and squandering 

flora indiscriminately through antibiotics, 

heating, refining and processing foods, 

adding artificial “enhancements” to 

water and toxic chemical exposure. 

Prebiotics are indigestible dietary fibers 

that probiotic bacteria use as a source of 

fuel to flourish, grow and proliferate. Made 

up of non-living organic matter, prebiotics 

are basically the main food source that 

nourishes the beneficial bacteria lining 

your gut. An integral piece of gut health, 


Check out these 5 tips on foods that are rich in Zinc and avoid the frustration of being sick due 

to Zinc deficiency. 

 

CLICK HERE TO READ MORE. 

the discovery of prebiotics and supporting 

theories is relatively recent, with the term 

first being defined in 1995. Since that 

time, numerous studies have shown that 

maintaining adequate prebiotic intake 

has many potential benefits that include 

maximizing dietary mineral absorption, 

improving bowel movement regularity, 

enhancing control of appetite and weight, 

increasing immune factors, and more. 

1 

PREBIOTICS IN INSOLUBLE 

AND SOLUBLE FIBER 

Unlike probiotics, which are living 

organisms, prebiotics are food ingredients. 

Prebiotic compounds can be found in 

certain food items that are rich in dietary 

fiber. Usually when we think about fiber, 

images of dense bran muffins and spoonfuls 

of powdery fiber supplements swirled into 

a glass of orange juice, come to mind. This 

trendy type of fiber is found in whole grains, 

vegetables, coconut flour and supplements 

galore, is widely acknowledged for its 

constipation-preventing characteristics. 

Because such insoluble fiber does not 

dissolve in water, it passes through the 

gastrointestinal tract relatively intact. 

Thus, it can be helpful in promoting the 

regularity of bowel movements by retaining 

water and encouraging the passage of 

food and waste through the GI system. 

16 


Soluble fibers are a lesser-discussed food group whose unique composition allows them 

to be broken down and fermented in the colon. Oftentimes this fermentation process 

results in the creation of a gel-like substance that lubricates the gastrointestinal tract 

and slows digestion to allow for maximum mineral absorption. Soluble fibers also contain 

special prebiotic compounds- the ingredients that the probiotic bacteria in the colon use 

as “food” or fuel. These specific substances are released when soluble fibers are broken 

down due to destructive conventional agricultural processes and a changed natural 

environment, viable sources of prebiotics are somewhat limited in the modern diet. 

2 

GET A BOOST FROM 

PREBIOTIC SUPPLEMENTS 

Studies have shown that Americans have a 

very low average prebiotic intake, with 70% 

of daily values coming from questionable 

wheat-based sources, and 25% from 

onions. Keep in mind that cooking foods 

appears to reduce existing prebiotic 

content by 25-75%, so consuming the 

above foods in a raw state is the superior 

way to enjoy them as far as prebiotics go. 

If you are unsure about constantly smelling 

of raw onion and garlic however, or simply 

don’t get enough of these foods in your 

diet, another beneficial way to ensure 

you are obtaining a balanced amounts of 

prebiotics is to take a combination pre/ 

probiotic supplement- more fancily known 

as a synbiotic. Supplements like Prescript 

Assist have been found to be particularly 

helpful in fortifying the microflora of the 

gut. In particular, Prescript Assist, with 

29 different strains of beneficial bacteria 

coupled with a nourishing prebiotic base, 

is designed to be highly stable and viability 

is conveniently maintained without a need 

for refrigeration. 


3 

PREBIOTICS IMPROVE 

SYSTEM FUNCTION 

Prebiotics can be especially beneficial to 

people with diabetes, slowing the absorption 

of nutrients in the digestive track and thus 

preventing the spike in insulin secretion from 

the pancreas. This keeps blood sugar on a 

more even keel. Better gut function has been 

linked to a stronger immune system. Since 

prebiotics act as a virtual broom, 6-waysprebiotics-improve-your-health 

sweeping 

out the colon periodically, they help to 

strengthen the gut and increase immunity. 

New research is being done every day on the 

advantages of prebiotics. Other suspected, 

though still unproven, benefits include 

increased magnesium absorption, a reduced 

risk of colon carcinogenesis, and a decrease in 

triglycerides - the fat in the bloodstream that 

helps the body produce energy. Increasing 

prebiotics can decrease the incidence of 

diarrhea, gastroenteritis and colitis by helping 

to normalize bowel function. 

4 

COLON PH AND 

CANCER PREVENTION 

The two most well understood friendly 

bacteria that colonize the human body are 

bifidobacteria and lactobacilli. These two 

types of microbiota produce lactic acid 

which protects the colon by decreasing 

pH. A lower pH in the colon reduces 

colon cancer risk by inhibiting pro-cancer 

enzymes. Lactic acid bacteria also produce 

short-chain fatty acids such as butyrate. 

Prebiotics help to prevent against cancer 

cell formation by improving digestion and 

the environment of the gut microflora. 

Additionally, they reduce the colon pH and 

increase the production of the short chain 

fatty acid butyrate. When bifidobacteria 

eat inulin in the gut, they produce three 

short-chain fatty acids that are believed to 

fight certain types of cancer. Also, when 

the gut flora produce butyric acid, they 

can kill human color adenoma cells, which 

are very close relatives of cancer cells. 

18 


5 

FOODS HIGH IN PREBIOTICS 

Foods high in insoluble fiber, or fiber 

that’s not broken down during digestion, 

provide a large dose of prebiotics. These 

food sources include but are not limited 

to: chicory root, Jerusalem artichokes, 

garlic, onions, leeks, and bananas. 

Other foods contain trace amounts 

of prebiotics, such as bran, honey, 

soybeans and other fruits and vegetables. 

Wine actually includes a small amount 

of prebiotics as well as probiotics. But 

eating a well-balanced diet high in fresh 

foods is really the best way to ensure 

that you’re getting enough prebiotics. 

Just remember, your mom was right: 

you can’t go wrong with roughage. 

Currently, no recommended level of 

intake for prebiotics has been established. 

However, the International Scientific 

Association for Probiotics and Prebiotics 

has documented a prebiotic effect by 

consuming 5 to 8 grams of FOS or GOS 

per day. The typical Western diet provides 

about 1 to 4 grams per day, so there 

is room for including more prebiotics. 

Intake higher than 10 grams per day, 

however, may cause side effects such 

as bloating and increased flatulence. 

To reap the benefits shown above, you don’t 

need to buy prebiotics-enhanced foods. You 

may simply increase your intake of foods 

rich in calcium and Vitamin D to increase 

calcium absorption, consume foods with 

added probiotics to increase the count of 

beneficial bacteria in your gut, or simply 

increase fiber and fluids in your diet to 

alleviate constipation. Before you rush out 

to the stores to buy prebiotics-enhanced 

foods, you may want to try eating more 

foods that are naturally rich in prebiotics, 

such as onions, bananas, and asparagus, 

which also offer other health benefits. 


AN 8-PART CHECKLIST ON THE 

MOST COMMON 

GMO FOODS 

by 

Susan Barnes 

Follow Us: 

The next time you do your groceries, make sure to read the label if what you 

are buying is genetically modified or not. Here’s a checklist to get started. 

GMO foods refer 

to crops and 

foodstuffs that 

have been 

genetically 

modified typically to 

protect them from pests or 

disease, to boost nutrient 

value, or to improve size 

and taste. These altered 

foods are typically cheaper 

to grow and manufacture, 

as they often require 

smaller quantities of energy 

and water to process, 

but boost larger yields. 

Across America, GMO foods 

can be found everywhere 

and in basically everything 

we consume. Pretty much 

every stage of the food 

production process from 

crop growth to processing to 

animal feeding. Any of these 

popular foods on your table 

have likely been genetically 

modified in some form. 


Read these 5 tips on how to improve your child’s digestion and avoid the frustration of digestive problems. 

 


1 CORN 

Let’s begin with one of the most 

obvious. According to researchers at 

Michigan State University, GMO corn takes 

up roughly 80-percent of the American 

corn market. This is all thanks to the big 

conglomerate biotech seed companies 

(i.e., DuePont/Pioneer, Monsanto, Hi- 

Bred, Dow, AgroSciences, and Syngenta). 

There have been numerous criticisms in 

using GMO foods. The most common of 

these issues relate how consuming GMO 

foods negatively affect human health. 

In fact, several studies out of Norway, 

Hungary, Austria, Ireland, Turkey, and 

Australia all blame GMO corn used for 

human eating and in animal feed for 

raising obesity rates (especially in children) 

as well as a slough of organ disorders, 

such as heart disease and type II diabetes. 

2 

SUGAR BEETS 

According to non-profit organization, 

Green American, almost 60-percent of 

American sugar originates from genetically 

modified sugar beets. This is attributed 

to a herbicide sprayed to protect plants 

from agricultural pests and weeds. Aside 

from ensuring that weeds and insects 

do not destroy the crop, the herbicide 

is also used to speed up plant growth. 

The Sugar Beets are used in numerous food 

items. This cash crop is turned into sugar. 

This means that sugars added to processed 

snack foods, soups, canned sauces, cereals, 

and breads contain genetic modifications. 

24 


3 POTATOES 

When it comes to genetic modifications, potatoes are one food being 

targeted by farmers and leading health organizations alike. There seems to be 

a wide range of application for the Potato. Agricultural scientists have research 

underway to engineer disease-resistant potatoes (i.e., to Phytophthora infestans). 

Included in this research are tadders that are easier to process in non-consumables (i.e., 

glue and lubricants). Potatoes are also being researched on how it can aid in preventing 

certain diseases. The World Health Organization scientists are working to infuse potatoes 

with a cholera vaccine-like to eventually distribute and market to at risk countries. 

4 

ZUCCHINI & YELLOW SQUASH 

Yellow squash and zucchini are two 

vegetables that are particularly prone to 

insects. It is for this reason that scientists 

hatched a toxic protein to protect them from 

vermin and disease. Obviously, for those 

people who eat these vegetables, the toxic 

protein found its way to the human body. 

Blood samples were taken from human 

participants in a study published by the 

Food & Environment Reporting Network. 

The study showed traces of insecticide 

excreted. So even though GMO numbers 

from these crops are low right now, 

chances are they will flourish in the future. 

5 

CANOLA OIL 

Although many oils come into 

our kitchens genetically modified, 

canola oil is a big culprit. Most, if not all 

Canola Oil is genetically modified. This 

is because rapeseed oil (the primary 

oil used in canola) was approved for 

chemical alterations back in 1996. 

Just how wide spread is the genetically 

modified Canola oil? You will be surprised 

just how wide spread genetically modified 

Canola Oil is. Currently, the US National 

Center for Food and Agriculture estimates 

that up to 90-percent of America’s canola 

crops have been genetically modified. 


6 SOY 

Like corn, researchers at Michigan 

State University confirm that over 

70-percent of US soybean crops enter 

the market genetically modified. The 

modifications are made to protect the 

crops from RoundUp. This is a popular 

herbicide used to banish weeds. 

If you think about it, so many of the foods 

people consume contains soy in one form 

or another. Consider this for a moment, 

soybeans are used in a wide variety of 

products, from sauces to snack foods. The 

chemical residue that sticks with soybeans 

through harvesting, manufacturing, and 

packaging is scary stuff! 

7 TOMATOES 

Considering that the very first 

genetically modified vegetable to 

hit the US market was the Flavr Savr 

tomato, cultivated in California, in 

1994, tomatoes have been under the 

microscope of genetic engineering. The 

first altered tomatoes were injected with 

modified genes engineered to resist 

antibiotics. This is to help them grow 

larger, longer, and more resilient against 

pests, disease, and long transportation. 

The current genetically engineered 

tomatoes lack the antibiotic resistant 

genes. To remedy this however, Israeli 

scientists merged a tomato with a lemon 

26 


in 2007. This resulted into the very 

first bio-engineered lemato, a longerlasting, 

mild, fruity-smelling version of 

the tomato. 

8 MILK 

When the topic of growth hormones 

is brought up, milk is often the first 

consumer product scrutinized. This is not 

surprising given the volume of milk that is 

infused with growth hormones. Estimates 

claim that one fifth of all US dairy cows 

are injected with rBGH (recombinant 

bovine growth hormone) to boost 

weight, growth, and milk production. 

From milk to butter to cheese, it’s frightening 

how much growth hormones spread out to 

our daily diet. What’s scarier is that cow’s 

milk infused with growth hormones has been 

banned from several countries. Canada, Japan, 

Australia, and New Zealand have all banned 

this product due to transference into milk 

products and humans who consume them. 

The next time you do your groceries, make 

sure to read the label if what you are buying 

is genetically modified or not. The best way is 

to look for organic and non GMO labels. Use 

this checklist to help you pick the smarter 

and healthier choice. 


7 AYURVEDIC TIPS FOR 

HEALTHY DIGESTION 

by 

Michael Hall 

Follow Us: 

Ayurveda may be just the answer to your gut health problems. Here are 7 

ayuvedic tips for healthy digestion. 

Do you suffer from everyday 

digestion problems: gas, 

bloating, stomach discomfort, 

occasional constipation, 

occasional heartburn, or 

fatigue after eating? A simple solution to 

these common complaints is to consider 

not only what we eat but how we eat. 

1 

STOP MULTITASKING MEALS 

We’ve all seen, or maybe even 

been, the person multitasking our 

meal. In the rush of everyday life, 

multitasking has been the byword to 

get things done efficiently. However, 

we tend to bring this prized skill even 

during meal times. Eating lunch while 

driving through traffic or catching a bite 

to eat at our desk because we could not 

take the time to have a proper lunch. 

Our bodies need an uplifting and settled 

environment in order to process and 

absorb the nutrients from our meals. 

Eating meals should be an enjoyable event 

and eating in a proper setting makes it 

more relaxing. If that is not available, 

then we should at least be sitting down to 

eat not standing, walking, or driving our 

way through a meal! 


2 

ENJOY THE ACT OF EATING 

The act of eating is life-giving. 

The process of eating, according 

to Ayurveda, is important for the 

development of consciousness as well 

as our physical health. The adage, you 

are what you eat, holds true here. 

When we sit down to eat, our stomach is 

in a relaxed posture and our awareness 

is on the taste, texture, and smell of the 

food. You’ll become more aware of the 

food that you are eating and be more 

appreciative of the falvorful details. This 

will greatly improve our digestion. 

The next time you do your groceries, make sure to read the label if what you are buying is genetically 

modified or not. Here’s a checklist to get started. 

 

3 


STIMULATE THE DIGESTIVE FIRE 

Improve digestion by stimulating the agni, or digestive fire, before we begin 

eating. Weak digestive agni may result in fatigue after eating, so Ayurveda recommends 

eating a one-inch piece of fresh ginger with a few drops of lemon juice and a few 

pinches of salt before a full meal. This starts to activate the salivary glands, producing 

the necessary enzymes so that nutrients from food are easily absorbed by our 

body. Maintain healthy, strong digestion by adding ginger as a herbal supplement. 

Balancing the digestive fire is key in Ayurveda. If the flame is very low, it will take a long 

time to cook the food. In the same way, if the fire is too big, it can burn the food. If we 

put a huge log on a low fire, it will extinguish it. Our digestive fire should be balanced so 

that we can digest our meals efficiently and smoothly. 

32 


4 

AVOID COLD DRINKS AND FOODS 

This is like pouring cold water on 

burning logs. Iced water, normally served at 

restaurants, extinguishes the digestive fire. 

Even juice or milk right out of the refrigerator 

is too cold for digestion. Juice should be taken 

at room temperature and water without ice. 

Once you get into this habit of drinking 

beverages at room temperature, you will 

notice a dramatic improvement in your 

digestion and the way your body feels 

while eating and after the meal. Cold 

drinks and foods mixed with warm, cooked 

foods can cause stomach cramps, bloating 

and general discomfort in the stomach 

area. If you have pitta imbalance, you can 

take cool drinks in between meals. Cold 

or frozen foods are not recommended for 

pitta either because, even though they 

may temporarily cool down the heat, the 

Agni is still being overstimulated and the 

imbalance will continue. 

5 

EAT MEALS ALIGNED 

WITH NATURE’S RHYTHM 

Have you ever gone out for a late dinner 

and found that it was a strain to wake up 

the next morning, or that it was difficult 

to be efficient during the following 

day? These are often the side effects 

of improperly digested food. The best 

way to avoid these problems is to follow 

nature’s rhythm of suitable times to eat. 

When the sun is strongest, between 12 

and 2 p.m., is when the digestive fire is 

also strongest. Agni is associated with 

the sun, and we know through Ayurveda 

that our mind and body are connected 

to the environment in which we live. 

Lunch should be the largest meal of the 

day, since that is the time the digestive 

agni is working at its maximum potency. 

As the sun goes down, so does our agni. 

Dinner should be lighter than lunch, and 

should ideally be eaten before 8:00 p.m.. 


Late-night meals interfere with sleep, and after 10:00 p.m. the body is working to burn 

off toxins and continue to digest food from the day. If you eat after 10:00 p.m., the food 

may cause toxins to accumulate in the system, and as a result the next day you wake up 

tired. If you are not able to wake up fresh and clear, then it is important to analyze the 

quantity of food and the time of night you are eating dinner. 

6 

DRINK LASSI (YOGURT 

FOR DIGESTION) 

Drink a fresh yogurt Lassi either during or 

after the meal. This drink consists of 1 cup 

fresh homemade yogurt, 1 cup of purified 

room-temperature water and sugar to 

taste. Blend it for one minute in the 

blender. Yogurt is one of the best remedies 

and helps in improving digestive health. 

Lassi is light and contains necessary 

bacteria that lubricate the intestines to 

help digestion go smoothly. Lassi helps 

reduce gas and bloating. It also tastes 

delicious and can make a meal more 

satisfying and nutritious. 

34 


7 

TRIPHALA FOR DIGESTION 

Triphala is a powerful formulation 

(combination of 3 herbs: amalaki, bibhitaki 

and haritaki) that detoxifies the colon and 

aids in gentle elimination while increasing 

absorption of nutrients. For most people, 

Triphala is a mild laxative, and for that 

reason it is excellent for clearing toxins 

from the digestive system. In moderate 

doses it is gentle, and detoxifies the 

body slowly. Because it is slow, you can 

take Triphala for longer periods of time, 

and then it has a deeply purifying effect. 

Take one to three tablets (or equivalent 

spoons of powder) with water, one hour 

before bedtime. Recommendations for 

creating balanced digestion may vary, 

depending on your specific dosha balance. 

For example, stomach acidity may require 

different Ayurvedic recommendations than 

for occasional bloating or sluggish digestion. 

As mentioned in the beginning of this 

article, how we eat is as important on what 

we eat. You might not get the full benefit 

of the healthy food that you are eating if 

you are not eating it in the right way. Use 

the tips mentioned to eat your way to a 

healthier and more relaxed you. 


8 ANSWERS TO YOUR QUESTIONS ON 

NATURAL PREBIOTICS 

AND DIETARY FIBER 

by 

Susan Barnes 

Follow Us: 

Our 8 tips for using natural prebiotics and dietary fibers will set you on the 

path to gut health success. 

prebiotic is 

A 

an edible but 

indigestible 

carbohydrate 

that stimulates 

the growth and activity 

of beneficial bacteria 

like bifidobacteria and 

lactobacilli in the colon. 

Increasing evidence 

suggest that a balanced 

intestinal microbiota 

plays a key role in the 

maintenance of good 

health by keeping harmful 

pathogens in check. 

Dietary fiber can be 

defined as the edible parts 

of plants or analogous 

carbohydrates that are 

resistant to digestion 

and absorption in the 

human small intestine 

with complete or partial 

fermentation in the large 

intestine. Sound familiar? 

Dietary fiber plays a 


vital role in the gut including bulking/laxation and hastening ‘transit’ through the 

gut (ie. roughage), stimulating the selective growth of certain beneficial gut bacteria 

(ie. prebiotic), and slowing the rate of absorption from the small intestine (eg. lower 

the glycemic and insulinemic response). Here are answers to some frequently asked 

questions about both dietary fiber and natural prebiotics. 

These 9 pointers will help you to avoid depression caused by a poor diet. That’s right, it can happen to 

anyone. 

 


1 

WHAT ARE THE CHARACTERISTICS 

OF A PREBIOTIC? 

A prebiotic has three main characteristics. 

It is a source of food for one or more 

strains of beneficial bacteria. It must 

remain undigested until it reaches the large 

bowel. And lastly, it modifies the colonic 

microbiota in such a way that contributes 

to the health and well-being of the host. 

Unlike probiotics in which beneficial strains 

are introduced into the gut, the aim of 

taking prebiotics is to promote the growth 

of good bacteria that are already in the 

gut by increasing their food supply. Hence, 

taking probiotics, either through fermented 

foods or supplements, does not negate the 

effects of prebiotics, and may in fact be 

complementary. Read on for a list of foods 

that are naturally high in prebiotics. 

2 

WHAT ARE SOME FOODS THAT ARE 

NATURALLY HIGH IN PREBIOTICS? 

Dietary fibers classified as having 

high prebiotic effects includes inulin, 

fructo-oligosaccharides (fructans , FOS) 

and galacto-oligosaccharides (GOS). 

Vegetables include Jerusalem artichokes, 

chicory, garlic, onion, leek, shallots, 

spring onion, asparagus, beetroot, and 

more. For fruits, try custard apples, 

nectarines, white peaches, persimmon, 

tamarillo, watermelon, and rambutan. 

Nuts and seeds include cashews, pistachio 

nuts. Chickpeas, lentils, red kidney beans, 

baked beans, and soybeans are excellent 

legumes. Dont forget bread, cereals 

and snacks either: barley, rye bread, rye 

crackers, pasta, gnocchi, couscous, wheat 

bran, wheat bread, and oats. 

40 


3 

IS MILK A PREBIOTIC? 

Mother’s milk is most likely the first 

prebiotic you have ever taken when you 

first stepped into this world. Besides being 

rich in lactose, human milk also contains 

non-digestible oligosaccharides which are 

favored by bifidobacteria and lactobacilli. 

More than just a source of food, studies 

found that babies who were given breast 

milk were fitter than those who were 

formula-fed. They suffered less colds and 

were less prone to allergic diseases. One of 

the reasons, researchers believed, is due 

to a richer gut microflora supported by the 

oligosaccharide content in mother’s milk. 

But if for some reasons you cannot breast 

feed your baby, all is not lost. While it is 

still not possible to replicate breast milk, 

we can reproduce the prebiotic effects 

of human milk oligosaccharides using 

galacto-oligosaccharides (GOS) or other 

prebiotics. GOS are compounds produced 

through the enzymatic conversion of 

lactose from cow’s milk. 

4 

WHAT IS THE MOST THOROUGHLY 

STUDIED PREBIOTIC? 

Among all the prebiotics, inulin is perhaps 

the most widely known and studied. In 

several in vitro and human studies, inulin 

appeared to have the most impact on the 

growth of bifidobacteria, multiplying their 

populations in as short as seven days of 

consumption. In some studies, populations 

of invasive microbes were also reduced. 


Inulins refer to a group of polysaccharides 

made up of fructose that cannot be 

digested by humans. It is found in many 

plants and fruits such as Jerusalem 

artichoke, chicory root, garlic, yacon, 

jicama, leek, onion, asparagus, burdock 

and banana, though the amount in most 

of them is believed to be too low to exert 

any significant positive effects. A dose of 

about five to eight grams of inulin per day 

should be enough to favorably change the 

composition of the gut microbiota. 

5 

IS THERE A COMMON PREBIOTIC THAT 

MOST PEOPLE DON’T KNOW OF? 

If you have ever seen a doctor for 

constipation or hemorrhoid, you are 

probably familiar with lactulose. It 

is a thick, sweet syrupy liquid that 

helps to increase the water content 

and volume of the stools so that they 

become easier to pass. Unbeknown to 

many of us, lactulose is also a prebiotic. 

It contains a type of non-digestible sugar 

called galactofructose that boosts the 

growth of probiotic bacteria, which in 

turn helps to reduce the populations of 

pathogenic species (source). A dosage of 3 g 

per day for 2 weeks appears to be effective 

in bringing about a favorable change in the 

composition of gut microbiota according to 

a small study. Like inulin and GOS, lactulose 

also appears to improve the absorption of 

calcium and magnesium in a double-blind 

study involving 24 male volunteers. 

42 


6 

ARE THERE DRAWBACKS TO CONSUMING PREBIOTICS AND DIETARY FIBERS? 

Over-consumption of inulin could cause gas and bloating, especially 

among sensitive individuals. So it is important to monitor your physiological 

responses to look out for symptoms of overdose. Before you start gulping down 

buckets of lactulose, do note that excessive intake of the synthetic sugar solution 

can cause the same, in addition to abdominal pain, diarrhea, and bad gas. 

Some foods such as legumes produce excessive wind. The wind is the result of excessive 

gas produced through the action of the gut microflora. This often happens when people 

change from a low fiber diet to include very high fiber foods such as legumes. We 

recommend you introduce these high fiber foods very gradually over 7 days. This will 

give your gut and gut bacteria time to adapt to the greater quantity of fiber arriving in 

the large bowel. You should have less problems with excessive ‘wind’. 

7 

HOW DO I INCREASE MY DIETARY FIBER INTAKE? 

It is recommended that women and men consume at least 25g and 30g of fiber per day, 

respectively. Despite these recommendations, many people (Americans especially) do not 

eat enough fiber. There are many strategies that can help you to increase your fiber intake. 

Eat a high-fiber breakfast cereal. Snack on fruit, nuts, and seeds. Eat fruit and vegetable 

skins, don’t peel them. Eat legume or lentil based dishes a few nights a week, for 

example felafels, chickpea salad, dhal or lentil soup. Read food labels and choose 

foods that are higher in fiber. 


8 

WHAT IS PECTIN? 

Pectin - a soluble fiber found in 

fruits and vegetables - is better known 

as a gelling agent in jams and jellies than 

as a prebiotic. But do you know that 

pectin actually packs a number of healthpromoting 

benefits, including some gutcleaning 

prebiotic goodness? In a study 

which appeared in BMC Microbiology, 

rats that ate a diet high in apple pectin 

had reduced levels of pathogenic 

bacteria but higher amounts of friendly 

bacteria than rodents that fed on whole 

apples, apple juice, puree or pomace. 

Kiwifruit pectin also displayed prebiotic 

potential in an in vitro study which found 

that the pectin helped Lactobacillus 

rhamnosus adhere better to intestinal 

cells than inulin, while reducing the 

adhesion of undesirable bacterium 

Salmonella typhimurium, the nasty 

microorganism behind a number of 

multistate outbreaks in the US. But 

pectin is more than just a prebiotic. 

Researchers have long known that pectin 

can help to lower blood cholesterol 

levels, particularly very-low-density 

lipoprotein cholesterol (VLDL) particles 

which gets converted into low-density 

lipoprotein (‘bad’ cholesterol) in the blood. 

Gut health is much more than just the 

small intestine. It’s almost as if there’s an 

entirely different digestive system playing 

out in the colon. The human colon may 

not be as robust and expansive as the 

gorilla colon, but it has the potential to 

do some damn fine work all the same - 

provided it gets the prebiotic fuel it needs. 

Supplementation seems pretty safe all 

around, especially in the context of a 

probiotic-rich diet. Eating a variety of 

fresh vegetables (leafy greens like kale, 

chard, and spinach, as well as broccoli, 

cauliflower, and any other vegetable that 

contains soluble fiber) will get you plenty 

of soluble, prebiotic fiber in all its forms 

and is definitely safe. Hopefully this 

answers many of your questions about 

prebiotics and dietary fiber. 

44 



HEALTH BENEFITS OF PROBIOTICS 

by 

Michael Hall 

Follow Us: 

If you’re looking for info on the health benefits of probiotics, then these 5 tips 

will help you get up to speed and escape an unbalanced gut. 

Broken down, the word 

probiotic means “for life” 

or “promoting life.” While it 

sounds good, you still may 

wonder: are probiotics just 

another New Age gimmick, or is there 

some science behind the health benefits? 

Probiotics are live microorganisms that 

can be consumed through fermented 

foods or supplements. More and more 

studies show that the balance or imbalance 

of bacteria in your digestive system is 

linked to overall health and disease. 

Probiotics promote a healthy balance 

of gut bacteria and have been linked to 

a wide range of health benefits. These 

include benefits for weight loss, digestive 

health, immune function and more. This 

is an overview of the key health benefits 

linked to probiotics. 

1 

PROBIOTICS MAY REDUCE THE SEVERITY 

OF CERTAIN ALLERGIES AND ECZEMA 

Certain probiotic strains may reduce the 

severity of eczema in children and infants. 

One study found eczema symptoms 

48 


If you’re looking for info on how to search for the right probiotic for you, then these 5 tips will help 

you get up to speed and avoid skin conditions. 

 


improved for infants fed probioticsupplemented 

milk, compared to infants 

fed milk without probiotics. Another 

study followed children of women who 

took probiotics during pregnancy. Those 

children had an 83% lower risk of developing 

eczema in the first two years of life. 

However, the link between probiotics and 

reduced eczema severity is still weak and 

more research needs to be done. Some 

probiotics may also reduce inflammatory 

responses in people with milk or dairy 

allergies. However, the evidence is weak 

and further studies are needed. 

2 

PROBIOTICS MAY HELP YOU LOSE 

WEIGHT AND BELLY FAT 

Probiotics may help with weight 

loss through a number of different 

mechanisms. For example, some probiotics 

prevent the absorption of dietary fat in the 

intestine. The fat is then excreted through 

feces rather than stored in the body. 

Probiotics may also help you feel fuller 

for longer, burn more calories and store 

less fat. This is partly caused by increasing 

levels of certain hormones, such as GLP-1. 

They may also help with weight loss 

directly. In one study, dieting women 


who took Lactobacillus rhamnosus for 3 

months lost 50% more weight than women 

who didn’t take a probiotic. Another study 

of 210 people found that taking even low 

doses of Lactobacillus gasseri for 12 weeks 

resulted in an 8.5% reduction of belly fat. 

3 

PROBIOTICS CAN HELP PREVENT 

AND TREAT DIARRHEA 

Probiotics are widely known for their 

ability to prevent diarrhea or reduce 

its severity. Diarrhea is a common side 

effect of taking antibiotics. It occurs 

because antibiotics can negatively affect 

the balance of good and bad bacteria 

in the gut. Several studies suggest 

probiotic use is associated with a reduced 

risk of antibiotic-associated diarrhea. 

In one study, researchers found that 

taking probiotics reduced antibioticassociated 

diarrhea by 42%. Probiotics 

can also help with other forms of diarrhea 

not associated with antibiotics. A large 

review of 35 studies found certain strains 

of probiotics can reduce the duration 

of infectious diarrhea by an average of 

25 hours. Probiotics reduced the risk 

of travelers’ diarrhea by 8%. They also 

lowered the risk of diarrhea from other 

causes by 57% in children and 26% 

in adults. 

4 

CERTAIN PROBIOTIC STRAINS CAN HELP KEEP YOUR HEART HEALTHY 

Probiotics may help keep your heart healthy by lowering LDL (“bad”) cholesterol and 

blood pressure. Certain lactic acid-producing bacteria may reduce cholesterol by breaking 

down bile in the gut. Bile, a naturally occurring fluid mostly made of cholesterol, helps digestion. 

By breaking down bile, probiotics can prevent it from being reabsorbed in the gut, where 

it can enter the blood as cholesterol. A review of 5 studies found that eating a probiotic 

yogurt for 2-8 weeks reduced total cholesterol by 4% and LDL cholesterol by 5%. Another 

study conducted over 6 months found no changes in total or LDL cholesterol. However, 

the researchers did find a small increase in HDL (“good”) cholesterol. 

50 


5 

PROBIOTICS HELP BALANCE THE FRIENDLY BACTERIA IN YOUR DIGESTIVE SYSTEM 

Probiotics include “good” bacteria. (These are live microorganisms that can 

provide health benefits when consumed). These benefits are thought to result 

from the ability of probiotics to restore the natural balance of gut bacteria. An 

imbalance means there are too many bad bacteria and not enough good bacteria. 

It can happen due to illness, medication such as antibiotics, poor diet and more. 

Consequences can include digestive issues, allergies, mental health problems, 

obesity and more. Probiotics are usually found in fermented foods or taken 

as supplements. What’s more, they appear to be safe for most people. 

If you want to experience any of the health benefits discussed above, it’s important 

that you consume adequate amounts. Most of the studies showing benefits used 

dosages of 1 billion to 100 billion live organisms or colony-forming units (CFU) per 

day. You can get probiotics from a variety of foods or supplements. Live probiotic 

cultures are often found in fermented dairy products such as yogurts and milk drinks. 

Fermented foods like pickled vegetables, tempeh, miso, kefir, kimchi, sauerkraut and 

soy products may also contain some lactic acid bacteria. You can also take probiotics 

as tablets, capsules and powders that contain the bacteria in dried form. However, be 

aware that some probiotics can be destroyed by stomach acid before they even reach 

the gut—meaning that you get none of the intended benefits. 


54 


6 TIPS FOR 

GOOD DIGESTIVE 

HEALTH 

by 

Susan Barnes 

Follow Us: 

If you’d like to avoid the common signs of a poor digestive system then make 

sure you take the time to read these 6 tips on how to have a healthy gut. 

How you eat can 

affect the way 

you feel, too. A 

healthy digestive 

system begins 

with a good diet. Eat the 

right stuff and you improve 

digestion. Eat badly and you 

feel like a human garbage can. 

Gas, stomachaches, constipation 

and diarrhea are common signs 

that your digestive system is 

off-kilter. But did you know that 

brittle hair and low energy can 

also point to tummy troubles? 

Here’s how to keep your 

digestive system working well. 

1 

BE CONSCIOUS OF HOW 

YOU TREAT YOUR BODY 

Help your body naturally. 

Overeating or drinking is 

easy to do, but it can cause 

stomach distress. Check out 

local natural product retailers, 

which offer homoeopathic 

medicines like Nux vomica 


Read these 6 tips on how to become a probiotic pro and avoid getting shortchanged by products that deprive 

you of the probiotics your body needs. 

 


to relieve nausea, heartburn, acid 

indigestion or fullness associated with 

overindulgence of food or drink. While 

these uses have not been evaluated 

by the Food and Drug Administration 

for efficacy, Nux vomica is one of the 

most popular homeopathic medicines. 

Nut vomica is also easy to take. The pellets 

are quickly absorbed under the tongue 

without water, as opposed to being 

absorbed through the stomach, which 

may not be functioning at its peak. As a 

homeopathic medicine, it has no known 

side effects such as constipation, diarrhea, 

gas or drowsiness. 

2 

EAT MINDFULLY 

Eating in a hurry is a major 

no-no for good gut health. Rushing 

through meals makes you more likely 

to overeat, since it takes the brain 

about 20 minutes to recognize when 

you’re full. Plus, eating quickly can 

cause gas, acid indigestion and bloating. 

You should also pack healthy snacks. When 

traveling, people tend to grab unhealthy 

foods for convenience. Pack nutritious 

foods like carrots, apples, almonds 

and frozen yogurt to keep the body 

strong. Foods like yogurt, which contain 

probiotics, not only address digestive 

56 


issues, but are said to help stave off colds. 

One study found that those who took a 

probiotic supplement with Lactobacillus 

rhamnosus, a type of healthy probiotic 

bacteria, recovered earlier and reported 

less severe symptoms. 

3 

RETHINK YOUR SLEEP SCHEDULE 

Maintain a sleep routine. Get an 

adequate night’s rest of at least eight 

hours nightly. Your body and gut like 

predictability. Plus, staying up late 

could make you more likely to visit the 

fridge and eat that piece of chocolate 

cake that’ll lead to an upset stomach. 

Sleeping on your stomach can reduce 

snoring and diminish sleep apnea, but it is 

also taxing for your back and neck. That 

can lead to poor sleep and to discomfort 

throughout your day. If you’re pregnant 

you should be especially careful about 

your sleeping position and avoid sleeping 

on your stomach if you can. 

4 

REMOVE STRESS FROM YOUR LIFE 

You may have noticed you’re more prone to colds and upset stomach when 

you’re stressed. Stress tends to slow the digestive process. What’s more, 70 percent 

of the immune system lies in the digestive system. That’s the brain and the gut in 

communication. This goes the other way, too. Changes in our gut microbiota and changes 

in our intestinal permeability can affect our mental state, causing depression and anxiety. 

Chronic stress leads to negative changes in the gut, while relaxation promotes gut 

health. Unfortunately, stress is sometimes unavoidable, but there are things you can do 

to relieve it. Take some “me time.” Maintaining an exercise routine and practicing deep 

breathing relaxation techniques can do wonders for mental and digestive health, and 

help alleviate stress’ negative effects on the digestive system, such as gas, acid reflux 

and stomach cramps. 


5 

START EATING YOGURT 

The bacterial organisms in the 

digestive tract about 100 million of them 

(10 times the number of human cells), 

collectively called the microbiome are 

akin to a fully functioning organ, and 

can have a positive or negative effect on 

human health. At a U.S. National Institutes 

of Health (NIH) conference entitled “The 

Human Microbiome: Implications for 

Nutrition and Clinical Practice,” held in 

March in Bethesda, Md., Cindy Davis of 

the Office of Dietary Supplements at the 

National Institutes of Health, shared 

some of the findings. “The microbiome is 

influenced by several dietary components,” 

she said. One of which is yogurt. 

Yogurt contains a class of bacteria called 

probiotics that “remain alive during 

processing and shelf life, survive digestion 

and then cause health benefits,” said 

Jo Ann Hattner, a registered dietitian, 

consultant at the Stanford University 

School of Medicine and co-author of 

“Gut Insight.” She added that together 

with certain foods known as prebiotics, 

probiotics create a symbiotic relationship 

that profoundly benefit your microbiome 

and your health. 

58 


6 

CHECK TO SEE IF YOU 

HAVE LEAKY GUT 

Leaky gut syndrome is a rapidly growing 

condition that millions of people are struggling 

with and don’t even know it. From the sound 

of it, you might think leaky gut syndrome only 

affects the digestive system, but in reality it 

can lead to many other health conditions. 

According to research, the cause of your 

food allergies, low energy, joint pain, thyroid 

disease, autoimmune conditions and slow 

metabolism could be leaky gut symptoms 

progression. Take a leaky gut test. One of 

the biggest warning signs that you may have 

leaky gut can be that you’re experiencing 

multiple food sensitivities. Partially digested 

protein and fat can seep through your 

intestinal lining, making their way into your 

bloodstream and causing an allergic response. 

Our gut flora is the game changer in 

managing our immunity. The human 

gastrointestinal tract house constitutes 

about seventy percent of the immune 

system. Yes, your immune system - 

the complex system within our bodies 

that protects us and keeps us healthy. 

Our intestinal flora informs and influences 

our immune system. Researchers are still 

ironing out the exact mechanisms. However, 

we do know that our gut affects the mucosal 

part of our immune system, communicates 

with our immune system, and even affects 

growth of certain organs needed for proper 

immune function. That means it’s important 

to take care of it. With the 6 tips you learned 

in this article, you can start making the 

changes right now to create a healthy gut - 

and improve the quality of your life overall. 


A 4-PART CHECKLIST TO SEE IF YOU ARE 

GETTING ENOUGH CALCIUM 

by 

Michael Hall 

Follow Us: 

Calcium deficiency isn’t a nice thing to have. This 4-part checklist will show you 

how to get enough calcium. 

You know calcium is essential 

for healthy bones and teeth, 

but did you know it’s just as 

vital for adults as it is for 

children? And that calcium 

is crucial for energy, muscle function 

and normal blood clotting, too? The NHS 

advises that our body needs 700mg of 

calcium everyday. 

Are you hitting the target? 

According to the latest statistics from 

the UK government’s National Diet 

and Nutrition Survey, 5% of men and 

8% of women are deficient, while 14% 

of teenagers don’t get enough of this 

must-have mineral, which is particularly 

worrying because most of our skeleton 

forms before the age of 18. If you notice 

any of these red flags, chances are that 

you are low on calcium. 

1 

YOU’RE OVERLY TIRED 

A shortage of calcium may be one 

of the reasons pregnant women feel 

fatigue like a body blow. Being pregnant 

already demands a lot from a woman’s 

body and being deficient in the necessary 

minerals can make it doubly hard. 


If you’d like to prevent your own digestion problems, then make sure you take the time to read 

introduction on how to restore balance using essential oils. 

 


Calcium is very essential to pregnant 

women as the developing fetus inside the 

womb gets its calcium from the mother. 

Also, being pregnant puts additional 

stress to the body. Not only do you need 

to make sure that you are getting enough 

sustenance for yourself and for the baby, 

you are also carrying additional weight in 

the womb. Lack of calcium makes it more 

tiring to walk around and do through the 

regular daily routine. 

2 

YOU’RE STRUGGLING TO GET FIT 

Ironically, if you’re trying to shape 

up you may have cut dairy from your diet, 

assuming that it’s overly fattening. Cutting 

out your dairy may have dire consequences 

if you have started an exercise routine. You 

can skip the milk if you wish to, but be sure 

to replace it with other sources of calcium 

like broccoli, kale and Chinese cabbage. 

Many people make the mistake of removing 

a significant amount of dairy products in 

64 


their diet when starting a diet regimen. 

However calcium, which is found in dairy 

products like milk and cheese, is essential 

for normal muscle function, including your 

heartbeat. Aside from milk there are other 

good sources of calcium that are deemed 

healthier such as soya products like tofu, 

soya beans and soya milk. 

3 

YOUR PAPER CUTS REALLY BLEED 

Whenever your skin breaks, the 

sticky platelets in your blood form 

clots to stop blood flow. This is your 

body’s natural reaction to fight off 

any infection that may occur. Calcium 

helps in this natural protection process. 

While it’s unlikely you’ll bleed to death 

from a paper cut (phew!), without adequate 

calcium your blood will take longer to clot, 

so you risk losing more of it. If your blood 

takes a longer time to clot, it exposes you 

to infections in your environment. Benefit 

from foods that contain calcium such as 

milk, cheese and other dairy products, 

which is easily absorbed by your body. 

4 

YOU BREAK BONES EASILY 

Loss of bone density is a natural part of the ageing process, because we 

lose calcium at a faster rate than we store it. It cannot be further emphasized how 

important skeletal functioning is. With a poor skeletal system, it will be difficult to do 

even the most routine activities such as bending, sitting, walking and even driving. 

Make sure you get a lot of calcium from the foods that you eat. If you 

prefer to eat fish rather than animal based products, you can try sardines, 

pilchards, whitebait and other fish where you eat the bones. Protect 

yourself from future problems by keeping those calcium levels up every day. 

The list above can be your guide to see if you need to increase your intake of calcium. 

If you have these signs and symptoms, it is recommended that you see your doctor and 

ask about calcium deficiency. 


5 MISTAKES HURTING YOUR 

CHILD’S DIGESTION 

by 

Susan Barnes 

Follow Us: 

Read these 5 tips on how to improve your child’s digestion and avoid the 

frustration of digestive problems. 

On an increasing 

basis, children 

are developing 

d i g e s t i v e 

issues that 

were once mostly the 

purview of adult patients. 

These digestive ailments 

include constipation, 

diarrhea, gas, bloating, 

and even inflammatory 

bowel diseases; all these 

come from many different 

factors, but inappropriate 

eating habits are often 

the underlying cause. 

Good nutrition plays an 

understated role in personal 

and physical health on the 

North American continent. 

Many recognize that there’s a 

strong relationship between 

body functions and food, 

but there’s still a lingering 

tendency to assume that 

bodily mechanics fail for 

reasons other than food and 

dietary habits. 


The next time you do your groceries, make sure to read the label if what you are buying is genetically 

modified or not. Here’s a checklist to get started. 

 


It’s important to know that if there 

is impairment of digestion, the food 

being eaten is not getting broken down 

appropriately or properly absorbed. 

Digestion is the way that the human body 

ingests food internally and then turns it 

into something usable, such as nutrients 

and energy. In a lot of the world’s healing 

modalities, it’s actually believed that 

digestive problems are at the very center 

of every other health condition. If you want 

to help your child’s digestion and enhance 

their body’s accessibility of nutrition, then 

keep reading to learn 5 ways how you can 

do it in the following paragraphs: 

1 

EATING MINDLESSLY 

Given the billion distractions the 

modern world drops on you, is it any 

shock when you realize your kids are 

eating food while playing on a video game 

console, surfing the Internet, or watching 

TV? The human body isn’t primed for 

digestion when distracted like this. If a 

body is stressed, then it diverts energy 

from digestion and more towards a fightor-flight 

state of heightened readiness. 

Families with children, and honestly even 

those without, should practice the art 

of eating mindfully at meal time. This 

particular habit helps the human body 

digest food well. When used in conjunction 

with dietary moderation, the digestive 

system winds up having a chance to 

recover from any work it has to do. 

2 

BINGING PROCESSED FOODS 

Fast foods and packaged foods are 

all processed foods, and they need to be 

cut out from all your children’s diets if they 

have digestive issues. Such foods often 

contain plentiful and harmful substances 

that interfere with good digestions, such 

70 


as preservatives and trans fats. Since 

many of these substances are not natural, 

the human body isn’t sure how to handle 

them, and that complicates digestion. 

Additionally, processed foods are rarely 

high in nutrition, and they waste the body’s 

stored nutrition when they get digested. 

That turns into a deficiency of nutrients 

that winds up impairing future digestion. 

Any child with a digestive problem is 

better off eating only whole and natural 

foods which the human body immediately 

recognizes and can make better use of. 

3 

BAD FOOD COMBINATIONS 

Eating particular foods paired 

together and keeping other particular 

foods away from one another might be 

something that can help reduce digestive 

complications. The name for this concept 

is ‘food combining’ and it is an idea that 

recognizes the human body might need 

specific mediums to digest particular 

foods, as well as the fact that eating foods 

requiring different mediums might slow 

down a person’s digestion. Two main 

food groups that you want to keep apart 

are protein-dense foodstuffs, like meat, 

and starches, like pasta, rice, potatoes, 

and bread. 

The application of food-combining 

principles to improve human digestion 

doesn’t mean your kid has to go without 

meat sandwiches. It just really means that 

when you can, you should organize meals 

around appropriate combinations to 

facilitate the digestion of everyone eating. 

A great example might be having a dinner 

of rich wild salmon with servings of nonstarchy 

veggies like cauliflower or broccoli. 

4 

DRINKING DURING MEALS 

When most kids sit down for a meal, 

they expect drinking something with their 

food. Interestingly, the combination of 

liquids with solid foods can actually slow 

down digestion since consumed liquids 

can dilute digestive juices. So, it’s better to 

keep fluids at or around mealtime minimal. 

It’s better to have your kid drink water at 

least a quarter hour before a meal and 


more than half an hour after. That also 

will help them feel more full after a meal, 

which helps prevent overeating. This 

method can produce robust changes in the 

health and functionality in the digestive 

systems of your children. 

5 

INDULGING OVEREATING 

In the modern world of supersized 

meals, it’s easy to forget what proper 

portions look like. That’s particularly true 

if you eat out because most restaurants 

dish out much larger portions so that their 

customers have a sense of value. Children 

are too young to have an appropriate sense 

of food portions, so it’s up to the parents to 

watch how much they might be eating. 

Overeating stresses the body by putting 

pressure onto the digestive system, so 

it needs to be avoided. When someone 

eats too much food, it strains the ability 

of the body to break it down properly 

and efficiently assimilate the nutrients. 

Given that parents are in charge of both 

preparing food and serving it, it’s a good 

idea to dole out smaller servings directly 

onto plates, leaving any extra in the 

kitchen to keep kids at the table from 

overeating. Additionally, this particular 

method slows down how fast children eat, 

as pace is another digestive complication. 

Regarding the nutrition your children are 

getting, you might be looking into factors 

like reducing their sugar intake or having 

them eat more veggies, but it’s more 

complicated than just that. The things your 

children eat have an impact on both their 

digestive and immune systems. Given that 

kids are sometimes picky eaters and might 

not show interest in things like digestive 

health foods, some of these strategies are 

going to be effective faster than others. 

When you incorporate the digestive 

strategies listed here into your own child’s 

eating habits, it can lessen the burden 

their digestive system suffers. Removing 

this burden should mean your kid starts 

demonstrating less bloating, gas, and 

discomfort, among other symptoms of 

digestive discomfort. If any pain keeps 

happening after the listed strategies have 

been implemented, consult your family 

physician for more advice and information. 

72 


A 5-PART CHECKLIST OF 

FOODS RICH IN ZINC 

by 

Michael Hall 

Follow Us: 

Check out these 5 tips on foods that are rich in Zinc and avoid the frustration of 

being sick due to Zinc deficiency. 

Your body needs vitamins and 

minerals and a healthy diet 

is one that contains most 

of the essential nutrients 

including trace minerals. A 

trace mineral is one that is needed by 

the body in small amounts, an example 

of which is zinc. Zinc is present in all 

the cells in your body and there are a 

number of reasons why it is important. 

There are enzymes in the body and for 

them to function correctly, they need 

zinc. Zinc also keeps the proteins in 

your body stable. It helps maintain cell 

membranes and controls how the cells 

function. Zinc also plays an important 

role in the functioning of your nervous 

system. Aside from these, there are 

many other health benefits of zinc. These 

include fighting gastric ulcers, managing 

diabetes, reducing symptoms associated 

with sickle cell anemia, managing Wilson’s 

disease and treatment of acne vulgaris. 

Because zinc offers so many health 

benefits and because it is an essential trace 

element, it is worth knowing which foods 

contains the highest levels of zinc. Here’s a 

look at the top foods highest in zinc. 

76 


Read these 5 tips on having good levels of prebiotics. Don’t go wasting your money on prebiotic 

enhanced foods! 

 

1 

BEEF AND GARLIC 

Beef is one of the easiest ways to 

get zinc into your diet. Although most 

other foods listed below contain more zinc 

than beef, it is not possible to eat much 

of those foods in a single sitting. Oysters 

contain more zinc per serving, however, 

you would most frequently eat beef. 

Garlic offers a number of health benefits 

and they also contain remarkable amounts 

of zinc. Although it is not possible to 

eat much garlic throughout the day, but 

when it is used in preparing meals, it can 

contribute towards the daily requirement 

of zinc. If you find it difficult to eat garlic 

in its raw form, you can always opt 

for garlic tablets. 

2 


SPINACH AND KIDNEY BEANS 

Being a plant source, spinach 

contains good amounts of zinc. You 

can sauté spinach, chili, and tuna 

in olive oil but the best way to eat 

spinach is in a salad. You can even top 

your salad with other zinc containing 

foods to get more zinc in your diet. 

Another vegetarian source of zinc is kidney 

beans. Kidney beans provides your body 


with minerals that help maintain glucose 

levels in the body. In addition, they contain 

a range of other minerals which helps 

keep you full for longer and provide you 

with energy. 

3 

SHRIMP AND OYSTERS 

Grill it, fry it, coat it, you can even 

use shrimps for soups. Shrimps are a 

good source of protein and they are also 

rich in zinc. They contain antioxidants 

which help fight inflammatory conditions. 

According to the U.S. Department of Health 

and Human Services, oysters contain more 

zinc per serving than any other food. A 

100 gram serving of oyster can provide 

good amounts of zinc. When your minerals 

come from a natural source, your body is 

able to process them easily. 

4 

FLAX SEEDS AND PUMPKIN SEEDS 

Flax seeds contains high amounts of 

fiber and omega 3 fatty acids. In addition 

to this, flax seeds is also a good source 

of zinc. You can sprinkle flax seeds on 

salads or other meals for added nutrition. 

Another type of seed that you usually get 

rid of is pumpkin seed. After roasting the 

raw pumpkin seed, you can just remove the 

outer shell and eat what’s inside, although 

some people prefer to eat it with the shell. 

Research has suggested that these seeds 

contain good amounts of zinc and are 

beneficial for the body in a number of ways. 

78 


5 

PEANUTS AND 

WATERMELON SEEDS 

Peanuts make a good snack and you also 

get plenty of zinc when you eat them. 

When buying peanuts, try to go for the 

unsalted kind. But, if you don’t like the 

crunch, you can go for peanut butter. 

We don’t really like to eat watermelon 

seeds, but it is true that they contain zinc. 

So if you want to get the trace mineral out 

of these seeds, you can dry them or even 

roast them before eating. If you roast them 

with a little bit of salt, it can be very tasty. 

Keep this checklist in mind next time you want 

to boost your intake of Zinc. As mentioned 

in the introduction, this trace mineral has 

many benefits for our body. There are a lot of 

options to get zinc to your body, as a snack or 

with meals, just use this list as your reference 

on the top foods that provide zinc. 



82 


9 POINTERS TO REDUCE DEPRESSION BY 

MAINTAINING A 

HEALTHY GUT 

by 

Susan Barnes 

Follow Us: 

These 9 pointers will help you to avoid depression caused by a poor diet. 

That’s right, it can happen to anyone. 

We are all born 

with genes that 

predispose 

us to all kinds 

of things. 

And while we have some 

control over the way our 

genes express themselves 

or “turn on” - a new 

science called epigenetics 

- we are more or less stuck 

with our human genome. 

But if what Mom and 

Dad kindly handed down 

was a diagnosis of Major 

Depression Disorder, 

we are by no means 

permanently attached 

to it. Each of us also has 

a complex collection of 

bacteria living in our guts 

- our distinct microbiome 

- that also has genes. 

Those genes we can 

maneuver in any way we 

want. Since there is much 

we can do to shape the 


Our 8 tips for using natural prebiotics and dietary fibers will set you on the path to gut health success. 

 

environment within our guts, we have 

control over our microbiota and can 

compensate for the lack of control we have 

over our human genome. Our microbiome 

contains one hundred times more genes 

than our human genome, so in fact there 

is about 99 percent of associated genetic 

material that we have the potential to mold 

in ways that are beneficial to us. In other 

words, you can cultivate good bacteria, 

which translates to a more stable, more 

resilient mood. The following information 

will give you pointers on how to reduce 

depression by maintaining a healthy gut. 

1 


TRY FERMENTED FOODS 

Fermented food is the best kind of 

probiotic you can feed your gut, because 

it typically provides a broad combination 

of bacteria. So, chances are greater that 

you’ll get a useful bacteria. Fermentation 

is by no means a new health movement. 

People were fermenting food more than 

8,000 years ago. In fact, only recently - 

since the invention of the refrigerator 

- have we not placed a priority on 

consuming fermented foods, which may 

be part of the reason we have less of a 

diversity of gut bugs than we used to. 

84 


One of the easiest, most common 

fermented products is yogurt (but make 

sure it is unsweetened). Other examples 

are kefir, kimchee, sauerkraut, pickles, 

and kombucha tea. Note: Be careful about 

alcohol content in some fermented drinks. 

I didn’t realize that certain kombucha 

teas and kefir can have a higher alcoholic 

percentage than beer - a problem for a 

recovering alcoholic. 

2 

TAKE A PROBIOTIC 

In December 2013, Sarkis Mazmanian, 

PhD, a microbiologist at the California 

Institute of Technology in Pasadena, led a 

study where he discovered that mice with 

some features of autism had much lower 

levels of a common gut bacterium called 

Bacteroides fragilis than did normal mice. 

They were stressed, antisocial, and had 

the same gastrointestinal symptoms often 

found in autism. Interestingly enough, when 

the scientists fed the mice B. fragilis (in a 

probiotic), they reversed their symptoms. 

In an April 2015 study in the journal Brain, 

Behavior, and Immunity, researchers in 

the Netherlands provided a multispecies 

probiotic to 20 healthy individuals without 

mood disorders for a four-week period, 

and a placebo to 20 other participants. 

According to the abstract, compared to 

participants who received the placebo 

intervention, participants who received 

the four-week multispecies probiotics 

intervention showed a significantly reduced 

overall cognitive reactivity to sad mood, 

which was largely accounted for by reduced 

rumination and aggressive thoughts. 

But which probiotic do you take? Even 

the selection at Trader Joe’s is dizzying. 

Experts are hesitant to throw out specific 

brands and types, because every person’s 

microbiome is unique and benefits from 

different strains of bacteria. Doctors 

encourage people to seek probiotics that 

contain the following species: Lactobacillus 

plantarum, Lactobacillus acidophilus, 

Lactobacillus brevis, Bifidobacterium 

lactis (B. animalis), and Bifidobacterium 

longum. It’s important to consider shelf life 

and not get a brand that is required to be 

refrigerated, because you can’t trust the 

manufacturers on making sure the bottle 

was below a certain temperature before 

getting to you. 


3 

GET CONSISTENT SLEEP 

This is important! Cytokines - 

or inflammatory messengers - have 

circadian cycles that are dictated by our 

gut critters. When cortisol levels go up 

in the morning, the gut bacteria inhibit 

production of cytokines, and this shift 

defines the transition between non-REM 

and REM sleep. Hence, disruption of the 

gut bacteria can have significant negative 

effects on sleep and circadian rhythms. 

To balance the gut, break through 

insomnia. The opposite is also true. We 

balance our guts by practicing good 

sleep hygiene and getting as close to 

eight hours of sleep a night as we can. A 

May 2014 study published in the journal 

PLOS ONE “demonstrated that circadian 

disorganization can impact intestinal 

microbiota which may have implications 

for inflammatory diseases.” 

4 

LIMIT ANTIBIOTICS 

Just because it’s 2017 doesn’t mean 

people aren’t still dying of pneumonia. 

We can’t afford not to use antibiotics at 

certain points in our lives. But regular 

antibiotic use kills the diverse community 

of our microbiota, and therefore wreaks 

more health hazards than we could 

have ever imagined when penicillin 

was first discovered. Broad-spectrum 

antibiotics don’t discern between what’s 

beneficial for our health and what’s 

not: they hold rifles and start firing at 

whatever comes into their view - some 

of the collateral damage being strains of 

bacteria we need to fight other infections. 

American children are typically prescribed 

one course of antibiotics a year. The 

Sonneburgs claim that amount is enough to 

permanently change children’s microbiota 

and affect their long-term health. One of 

the things that contributes to depression, 

and that sets off inflammatory bowel 

disease (IBD), is being flooded with 

antibiotics when disaster strikes. A person 

with a healthy microbiota might have 

fared just fine. But by going into surgery 

with a compromised gut, your symptoms 

of depression and anxiety might persist 

despite trying multiple medications. 

86 


5 

CONSUME LESS RED MEAT AND 

ANIMAL PRODUCTS 

In an April 2013 study published in the 

journal Nature, Harvard scientists had a 

group of nine volunteers go on two extreme 

diets. First, they ate all meat and cheese. 

Breakfast consisted of eggs and bacon, 

lunch was ribs, and for dinner they ate 

salami and prosciutto with different kinds 

of cheese. They had pork rinds for snacks. 

After a break, they began a fiber-rich diet in 

which all of their foods came from plants. 

The scientists tracked the changes in the 

volunteers’ microbiomes, and within two 

days of eating the animal diet, the bacteria 

species in the gut changed. They produced 

more of the microbe Bilophila, which has 

been found to cause inflammation and 

intestinal diseases in mice. According to 

the researchers, after about three days on 

the diet, the volunteers’ behavior began to 

be affected by the change in microbiota. 

The microbiota of omnivores, compared to 

that of vegetarians and vegans, produces 

more of a chemical that is associated 

with heart disease. That compound, 

trimethylamine-N-oxide (TMAO), is a 

product of the microbiota metabolizing a 

chemical abundant in red meat. 

6 

EAT MORE PLANTS AND DIETARY FIBER 

Almost every gut expert says that changing our diet is the best and most direct 

route we have for transforming our gut bacteria. They differ on whether or not to 

include fruits or grains (David Perlmutter, MD, for example, is against grains and says to 

limit fruit, while other experts promote grains like brown rice and fruit). However, the 

opinions are unequivocal on eating more plants - especially green leafy vegetables. 

By eating more plants, we achieve and maintain microbiota diversity - which is going 

to lead to a clearer mind and happier disposition. Just as sugar is processed too easily 

and therefore starves our microbes, dietary fiber, or MACs (microbiota accessible 

carbohydrates) give our little guys plenty to feast on. Consuming plenty of MACs (experts 

suggest eating 33 to 39 grams of dietary fiber a day) will not only keep our intestinal 

lining intact, but it will also help us sustain a more varied collection of bacteria, which is 

paramount to good health. 


7 

GET MORE EXERCISE 

Our gut bugs just don’t like for us to 

be lazy; they are much happier when we get 

an aerobic workout. A team of scientists 

from the University College Cork in Ireland 

studied the poop of 40 professional 

rugby players. The results showed that 

the athletes’ microbiomes were far more 

diverse than those of two control groups of 

normal people. In a May 2013 control study 

published in the journal PLOS ONE, 40 rats 

were assigned to one of four experimental 

groups: two with free access to exercise, 

and two with no access to exercise. 

A significant increase in the number of the 

bacteria Lactobacillus, Bifidobacterium 

and B. coccoides - E. rectale group was 

found in the micriobiota of rats with access 

to exercise. In other studies, as well, it 

appears that exercise induces changes 

in the gut microbiota that are different 

than, say, diet. Several physiological 

changes that result from exercise, such 

as increasing intestinal transit time (or 

flow rate) through the gut, influencing 

metabolism, and altering immune function, 

are known to affect the microbiota. 

8 

LOWER STRESS LEVELS 

When you feel stressed, your 

body will discharge natural steroids and 

adrenaline, and your immune system 

will release inflammatory cytokines. This 

happens whether the threat is real (a bear is 

approaching your tent in the woods) or not 

(you can’t stop obsessing about all of your 

work deadlines). If you tend to be stressed 

all the time, your immune response never 

stops sending inflammation messages 

to all parts of your body - your gut 

bugs included. The microbiome helps 

keep our immune system in check. 

The pair (intestinal bacteria and our 

88 


immune response) work very closely 

together to make sure that foreign 

agents are evacuated as soon as possible, 

and that we respond to disease more 

quickly than the IRS responds to our 

questions about tax returns. However, 

chronic immune response weakens the 

health of our guts, just as an unbalanced 

microbiome causes all kinds of immune 

diseases (autoimmune disorders, Crohn’s 

disease, ulcerative colitis, inflammatory 

bowel disease). So part of healing your 

gut - or at least keeping your microbiome 

vital and diverse - is learning how to chill 

out. 

9 

GET DIRTY 

Our obsession with sanitization is 

making us sick. Ironic? A May 2013 study 

published in the journal Pediatrics that 

found that children whose parents cleaned 

their dirty pacifier by sucking on it instead 

of boiling it in water were less likely to have 

eczema than the kids of the sanitization 

freaks. Two years ago, a team of scientists 

discovered why children who grow up 

in homes with a dog have a lower risk of 

developing allergies and asthma - they 

help diversify the microbiome community. 

Gardening or weeding can also serve as 

a way of boosting our immune systems. 


Most of the gut experts say we ought to 

be picky about the household cleaners 

we use to disinfect our homes. Most of 

them are like antibiotics: they obliterate 

everything, which includes some of the 

helpful bacteria we need to stay sane. 

Use less toxic cleaners, such as vinegar, 

castile soap, and lemon juice. Limiting our 

exposure to such chemicals as chlorine can 

help protect our health as well. If you’re a 

swimmer with gut issues, you might want 

to think about swapping the activity with 

a more microbiome-promoting exercise 

such as yoga. And avoid antibacterial soaps 

and alcohol-based sanitizers if you can. 

We humans have a second brain. The 

second one, called our enteric nervous 

system, consists of some 100 million 

neurons that are embedded in the walls 

of the long tube of our gut, which starts 

at the esophagus and ends at the anus. 

It measures approximately nine meters 

long, deeper than most swimming pools. 

As important as the neurons in the 

gut is the kind of bacteria found there. 

Our body is a dwelling place for about 

100 trillion bacteria and other microbes, 

collectively known as our microbiome. 

They do many important things: break 

down our food, fight off infection, and 

boost our immune system. However, 

scientists are finding that they may 

do even more than that, and have an 

important role in our mental health. In 

fact, the burgeoning field of psychobiotics 

may prove to be a new treatment for those 

with chronic depression, and especially 

for those who suffer from gastrointestinal 

issues alongside depression and anxiety. 

With these 9 pointers, you may find 

your mood soaring higher than ever just 

through correcting the health of your gut. 

90 



PROBIOTIC PRO 

by 

Michael Hall 

Follow Us: 

Read these 6 tips on how to become a probiotic pro and avoid getting 

shortchanged by products that deprive you of the probiotics your body needs. 

Probiotics, live microorganisms, 

or “good bacteria,” touted for 

their myriad of benefits, are 

pushing vitamin bottles to 

the back of the shelf. In fact, 

sales of probiotics are on the rise, while 

sales of calcium, Vitamin C, and even 

fish oil have declined. “Probiotics are the 

new vitamins,” doctors are now saying. 

These days, you’ll find probiotics in more 

places than yogurt and the supplements 

aisle. “Good bacteria” are turning up in 

everything from toothpaste and chocolate, 

to juices and cereals. With so many 

probiotic supplements on the market 

today, it can be difficult navigating the sea 

of products to choose from. Here you’ll 

find 6 tips to help you find the product 

that’s best for you. 

1 

UNDERSTAND THAT THEY 

ARE NOT REGULATED 

Probiotics in supplements are generally 

pretty safe. Even so, probiotics 

sold as dietary supplements do not 

require FDA approval before they 

are marketed. Probiotics do not go 

through the same rigorous testing for 

safety and effectiveness as drugs do. 

94 


If you’d like to avoid the common signs of a poor digestive system, then make sure you take the time 

to read these 6 tips on how to have a healthy gut. 


Supplement makers cannot make 

disease-specific health claims without 

the FDA’s consent. Manufacturers can 

make vague claims, such as saying that a 

product “improves digestive health.” Also, 

there are no standardized amounts of 

microbes or minimum levels required in 

foods or supplements. 

2 

PROBIOTICS MIGHT NOT 

BE SAFE FOR EVERYONE 

There are definitely some people who should 

avoid probiotics in foods or supplements. 

These might include individuals with 

weakened immune systems, such as cancer 

patients who are receiving chemotherapy. 

The risks are also increased in people 

undergoing organ transplants, and for people 

who have had much of their gastrointestinal 

tract removed because of disease. 

People who are hospitalized and have 

central IV lines should avoid probiotics. 

Other individuals who shouldn’t take them 

include those who have abnormal heart 

valves. This include those who need heart 

valve surgery, because there is a small 

risk of infection. 


3 

ALL FOODS WITH PROBIOTICS 

ARE NOT CREATED EQUAL 

Dairy products typically have the most 

probiotics, and the amount of live 

bacteria in these foods is quite good. 

To get billions of good bacteria in a 

serving, choose a yogurt labeled “live 

and active cultures.” Other probioticrich 

foods include kefir, a fermented 

milk drink, and aged cheeses, such as 

cheddar, Gouda, Parmesan and Swiss. 

Beyond the dairy case, probiotics are 

also found in pickles packed in brine, 

sauerkraut, kimchi (a spicy Korean 

condiment), tempeh (a soy-based meat 

substitute) and miso (a Japanese soybean 

paste used as a seasoning). Then there 

are foods that seemingly jumped on 

the probiotics bandwagon. They aren’t 

naturally fermented or cultured, but may 

supply some live organisms; these foods 

include probiotic-enriched juices, cereals 

and snack bars. 

4 

THERE MAY BE SIDE EFFECTS 

TO CONSUMING PROBIOTICS 

The majority of probiotics found in foods 

are safe for most people. But the bigger 

concern is whether the organism is actually 

present when the person consumes the 

food. In some cases, the organism may have 

decayed, making it less active than it could 

be and less able to offer health benefits. 

When people first start taking probiotic 

supplements, there’s a tendency to 

develop gas and bloating in the first few 

days. But even when this happens, these 

symptoms are usually mild. They generally 

go away after two to three days of the 

product’s use. 

96 


5 

BEWARE OF ANY MEDICAL 

CONDITIONS YOU MAY HAVE 

Are you looking to help prevent or treat a 

specific health concern with probiotics? If 

so, it’s recommended that you find a highquality 

study published in a reputable 

medical journal that shows positive 

results. Use the product and organism 

mentioned in the research at the dose, 

frequency and length of time described. 

Probiotics are some of the most expensive 

dietary supplements, with one dose often 

costing more than $1 a day. And a higher 

price might not necessarily reflect a 

higher-quality supplement, or a reputable 

manufacturer. It pays to know if taking 

probiotics is the right step to prevent or 

treat a specific health condition. 

6 

ALWAYS CAREFULLY 

READ THE LABEL 

The amount of probiotics in a food 

product is often unclear. Ingredient labels 

may reveal the organism’s genus and 

species, but will not include a microbe 

count. Labels on supplements should 

specify the genus, species and strain, in 

that order. For example, a label might 

say, “Lactobacillus rhamnosus GG.” 

Microbe counts are listed as colonyforming 

units (CFU), which are the 

number of live organisms in a single dose, 

typically in the billions. Follow package 

directions for instructions on proper 

dosage, frequency and storage. Doctors 

suggest supplement capsules can also be 

opened and contents poured into milk. 

There is some evidence that probiotics may 

be helpful for acute diarrhea, antibioticassociated 

diarrhea, and atopic eczema 

(a skin condition most commonly seen 

in infants). Probiotics are available to 

consumers in oral products such as dietary 

supplements and yogurts, as well as other 

products such as suppositories and creams. 

It is important to be aware that the U.S. 

Food and Drug Administration (FDA) has not 

approved any health claims for probiotics. 

If you are considering a probiotic dietary 

supplement, talk to your health care 

provider first. Do not replace scientifically 

proven treatments with unproven products 

or practices. Although some probiotic 

formulations have shown promise in 

research, strong scientific evidence to 

support other uses of probiotics for most 

conditions is lacking. 


A 6-PART GUIDE TO 

DETERMINING IF YOU HAVE 

FIBER DEFICIENCY 

by 

Susan Barnes 

Follow Us: 

If you think you might have fiber deficiency, then make sure you take the 

time to read these 6 signs that will help you be certain - and turn it around. 

Getting bound up 

is one of the most 

common indications 

that you need more 

fiber in your diet. 

However, before you have to 

deal with the uncomfortable 

signs of constipation, there are 

several other signals that your 

body is begging for more fibrous 

roughage. So hold your gag reflex 

(sorry, some of them are not-sonice) 

and prepare for the classic 

signs of fiber deficiency. 

1 

WHY IS DIETARY FIBER 

ESSENTIAL IN OUR DIETS? 

Fiber in your diet can help (or hinder 

if you’re lacking) several necessary 

bodily functions. Some of these 

functions involve the body’s 

digestive and excreotry systems. 

For instance, eating fibrous foods 

(or roughage) via fiber-rich fruits 

and veggies, nuts, beans and 

legumes, leafy greens, whole 

grains, etc., aids digestion through 

aiding the elimination process. 


Read these 6 tips on the benefits of bone broth and avoid the discomfort of a leaky gut. 

 

 


According to research from the American 

Journal of Epidemiology, it indicates that 

boosting your fiber intake by a mere 

10 grams per day will lower your risk of 

dying from a variety of chronic diseases 

by 10 percent. Examples of these chronic 

diseases are diabetes, cancer, heart 

disease, and other types of metabolicrelated 

illness. Ten grams of fiber is just 

the equivalent of a single artichoke and 

can improve your health outlook by 

preventing diseases. 

2 

YOU’RE ALWAYS BLOATED 

While you might expect that upping 

your fiber intake too quickly can lead to 

uncomfortable gas and bloating, the same 

can also occur. Not eating enough fiber 

can also leave you chronically bloated, 

according to research from WebMD.com. 

This is due to food and digestive byproducts 

just sitting in your digestive tract. 

Get things moving by boosting your fiber 

intake gradually. Remember to take it slow 

102 


and easy by adding no more than a few 

grams of roughage at a time. If you take 

things too fast, you expose yourself to 

more gas, bloating, and stomach upset. 

3 

EATING MAKES YOU SLEEPY 

I’m not referring to a huge turkey 

dinner here, folks. There are some people 

who feel sleepy after eating meals, but not 

all the time. If your meals are consistently 

followed by bouts of yawning and the need 

for a nap before you can get up and go, 

your diet is very possibly lacking in fiber. 

According to a 2016 study from the 

American Academy of Sleep Medicine, 

fiber in the diet is essential for blood 

sugar stability. That means if your meals 

are deficient, you’re likely experiencing 

a blood sugar spike after eating. The 

thing about blood sugar spikes is that 

it is followed by the inevitable blood 

sugar crash, and zzzzzz, hello sleepytime 

station! 

4 

INADEQUATE BOWEL MOVEMENTS 

Often times lack of fiber in one’s 

diet will rear (oops, bad pun) it’s ugly 

head in the form of minuscule bowel 

movements. The excrement might take 

on the form that are pebbly, and hard. If 

it is hard, then it is without saying that 

they are sometimes even painful to pass. 

According to Dr. Robynne Chutkan, of 

The Digestive Center for Women, in 

Washington, D.C., insufficient fiber in 

the diet can change your stool. They can 

appear to have a different smell, color, 

and shape. If you are experiencing this 

whenever you take a seat, it might indicate 

that you need more fiber in your body. 


5 

YOU’RE INSTANTLY HUNGRY AFTER EATING 

There’s a good reason why the writers on ActiveBeat consistently recommend 

adequate fiber in your diet. If you’re trying to maintain or shed a few pounds, fiber keeps 

you full so you’re not reaching for snacks or second helpings in the hours after eating 

a meal. Observing yourself doing otherwise is an indication that your body lacks fiber. 

If you do find yourself still hungry after just eating (within 2 hours), it’s an indication that 

you need more fiber. This is according to registered dietician and author of the bestselling 

book, Eating in Color, Frances Largeman-Roth. Fiber expands in your digestive 

tract, which is why fiber-filled foods like beans and leafy greens keeps you satiated for 

much longer. 

6 

SO HOW MUCH FIBER IS ENOUGH? 

If you’re experiencing any of these 

low fiber signs and don’t think you’re 

getting enough roughage in your diet, talk 

to your doctor. After all, different bodies 

have different dietary needs and your 

doctor knows your health history the best. 

There are also other factors to consider like 

your sex and age, and the doctor can better 

advise you on your best course of action. 

According to the Institute of Medicine, 

healthy adult males (under age 50) require 

about 38-grams of dietary fiber per day 

while healthy adult women need about 

35-grams daily. You can reach for your 

share of dietary fiber in an assortment 

of whole grains, beans and legumes, 

and fruits and vegetables. Doing so will 

help maintain your weight, digestive 

health, cholesterol, healthy bowel 

movements, and blood sugar levels. 

As you can now see, there are a number 

of ways to know if you are in need of more 

fiber. Arm yourself with this knowledge 

and consult your doctor to create a better 

health outlook for yourself. 

104 


A 5-PART GUIDE TO USING 

PROBIOTICS TO CURE SKIN CONDITIONS 

by 

Michael Hall 

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If you’re looking for info on how to search the right prebiotic for you then these 

5 tips will help you get up to speed and avoid skin conditions. 

Maintaining a balance between 

good and bad bacteria in the 

body has benefits beyond 

the digestive tract, it may 

also affect the health and 

appearance of the skin, researchers have 

found. Consuming probiotics, or the 

“good bacteria,” similar to the trillions of 

microorganisms that already live in the 

body, in foods or as dietary supplements, 

might help to prevent or treat certain skin 

conditions, some early studies suggest. 

The benefit of probiotics is that they 

introduce healthy bacteria to the gut and 

create a barrier to reduce inflammation, 

which can trigger certain skin conditions. 

The effects bacteria have on your skin 

are similar to the effects they have 

on your brain: good bacteria, known 

as probiotic bacteria, offer beneficial 

effects to your skin and body, while 

bad bacteria (pathogenic) leads to an 

imbalance, causing damage to your 

body. An imbalance between the good 

and bad bacteria in your body is called 

dysbiosis, which leads to a wide array of 

complications. There are many options 

available on the current market aimed 

at reducing the inflammation, redness, 

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If you’re looking for info on the health benefits of probiotics, then these 5 tips will help you get up to 

speed and escape an unbalanced gut. 

 


and irritation that manifests as acne and 

other skin conditions. Some of the best 

options come in the form of probiotics! 

The information provided below can 

guide you in using priobiotics for that 

radiant, healthy skin. 

1 

USING PROBIOTICS 

TO CLEAR UP ACNE 

Small studies from Italy, Russia and 

Korea have found that probiotics from 

food or supplements used in conjunction 

with standard acne treatments may 

increase the rate of acne clearance, 

and also helps patients better tolerate 

acne treatment with antibiotics. Some 

probiotic strains found to be effective in 

studies of acne include Lactobacillus, L. 

acidophilus, and B. bifudum. Preliminary 

studies of topical probiotics for acne 

have shown they may help reduce 

the number of active skin lesions. 

When acne rears its ugly little head, it’s 

giving your body evidence that something 

is not going right on the inside - your 

good/bad bacterial balance is out of 

whack. Probiotics applied to the skin 

might help acne by forming a protective 

shield that prevents harmful pimple- 


causing bacteria from reaching the skin, 

aggravating the immune system and 

triggering inflammation. Most people will 

not see immediate results after beginning 

a probiotic therapy targeted at acne, 

however, after a few weeks (3-6 weeks), 

acne should begin clearing up. 

2 

LOOK YOUNGER WITH PROBIOTICS 

The use of probiotics to protect skin 

from the effects of aging is an exciting new 

area that shows early promise, but needs 

more research. There’s some evidence that 

probiotics may help to build collagen, the 

main protein in skin that affects its texture 

and tone. Increased numbers of good 

bacteria may also help to hydrate aging 

skin, reduce sun damage and improve 

the appearance of fine lines and wrinkles. 

Hair may be dead, but each hair follicle is 

surrounded by nourishing blood vessels. 

Beneficial microflora help keep your 

intestines clean and healthy, they attack 

pathogens to keep your blood clean and 

healthy. Healthy blood nourishes hair, 

skin and nails. Nails are made of proteins, 

and probiotics break down the proteins 

you eat into the amino acids that build 

healthy, flexible nails. 

3 

HOW PROBIOTICS HELP WITH ROSACEA 

This inflammatory skin condition causes facial redness on the cheeks, nose, 

chin or forehead, as well as small red bumps or pimples. Probiotics may help 

control rosacea flare-ups and symptoms, studies suggest. Probiotic extracts in 

conjunction with medication can reduce the redness seen in rosacea, and also 

improve and strengthen the skin barrier to reduce its stinging, burning and dryness. 

110 


In the coming months and years, the 

number of probiotic skin care products 

and cosmetics are likely to increase. There 

have even been anecdotal cases of people 

foregoing commercial products and 

applying unflavored Greek yogurt directly 

on their skin. Unlike cosmetics and skin 

care products - which go through safety 

testing - there have not been studies on 

the benefit of using yogurt as a skin mask. 

However, anecdotal reports indicate some 

people have noticed less rosacea flares 

and less severe outbreaks. 

4 

AN EARLY START TO FIGHT ECZEMA 

Finnish researchers looked at 

pregnant women who took probiotic 

supplements (containing Lactobacillus 

rhamnosus GG) for two to four weeks before 

giving birth, and also after delivery if they 

were breast-feeding, or added the bacteria 

to infant formula for at least six months. 

They found the probiotics reduced the 

odds of eczema in babies who had strong 

family histories of the itchy skin condition 

until at least age 2, and possibly longer. 

Humans have approximately 100 trillion 

bacteria living in your GI tract, which 

includes 500 different species and 7,000 

different strains. The beneficial bacteria 

in your gut helps us properly digest 

food, strengthens our immune system, 

detoxifies harmful compounds, and even 

produces vitamin and nutrients - which 

is why they appear to be so beneficial for 

eczema. Another recent study showed 

that infants who developed eczema 

before they turned 1 had a less diverse 

collection of gut bacteria when they were 

7 days old than infants without eczema, 

suggesting a link between gut bacteria 

early in life and the development of the 

skin condition. 


5 

CHOOSING THE RIGHT PROBIOTIC 

Look for a high quality multi-strain 

probiotic. Some probiotics only have 

1 strain. Your gut contains trillions of 

bacteria, and each strain of bacteria will 

have varying survival rates and health 

benefits. Therefore, it is important to choose 

a supplement with strains from different 

groups of good bacteria to ensure optimal 

results for your gut and skin condition. 

Make sure you find probiotics that are enteric 

coated if you eat it with food. Many probiotics 

are dead on arrival in your intestines because 

your stomach acid is so powerful that it can 

kill off most probiotics before they reach 

your small and large intestines. Probiotics 

are also extremely delicate and they can’t 

survive exposure to light, air, or even oxygen. 

It’s a bonus if your probiotic contains a 

prebiotic. A prebiotic is basically beneficial 

bacteria nutrition for probiotics to eat 

and flourish on. If you take an enteric 

coated, multi-billion probiotic with a 

prebiotic, the beneficial bacteria have 

more likelihood of surviving as the 

prebiotics will provide food for them to eat. 

Keep these tips in mind when searching for 

the right probiotic for you! Look at the bottle’s 

label. Does it contain the Lactobacillus 

acidophilus or Bifido bacterium probiotic 

strains? If it does, then you’re on the right 

track. If it doesn’t, you’ll want to look more 

closely at it’s reviews and track records. 

Because the FDA doesn’t require nutritional 

supplements to label their products for 

ingredients, there are an unfortunate 

number of supplements out there that will 

not do what they claim. 

112 


A 5-PART INTRODUCTION TO 

ESSENTIAL OILS 

AND DIGESTION 

by 

Susan Barnes 

Follow Us: 

If you’d like to prevent your own digestion problems, then make sure you take 

the time to read introduction on how to restore balance using essential oils. 

When you’re 

h a v i n g 

digestion 

problems, 

it can be 

excruciating. You can 

experience bloating, 

cramps, gas and just feel 

bad generally when your 

digestion system feels off. 

Problems with the 

digestive system can lead 

to constipation or diarrhea. 

It can also make your 

stomach ache. What using 

essential oils can do is to 

restore the balance back 

to your digestive system, 

alleviate your symptoms 

and help you feel better. 

1 PEPPERMINT 

If you’re experiencing 

digestive problems and 

have gas as a result, you 

know how painful this 

can be. The pain from 

116 


gas can cause you to double over. The culprit behind this pain is because the muscles 

in your digestive system constrict. This is why you can feel pain varying in degrees 

when you have gas. You can use peppermint essential oil to relieve these symptoms. 

What this oil does is it eases the constriction of these muscles so the pain goes away. 

Now often, when you have gas in your digestive tract, you’ll also experience bouts 

of nausea to go along with it. The peppermint oil treats this as well. If you’re having 

problems with diarrhea, using peppermint oil can clear that up. 

Calcium deficiency isn’t a nice thing to have. This 4-part checklist will show you how to get enough calcium. 

 

 


2 

CARDAMON ESSENTIAL OIL 

Cardamom, as part of the 

ginger family, is a protective digestive 

wellness oil with anti-inflammatory and 

antispasmodic actions. It’s also good for 

certain chronic bowel conditions such 

as irritable bowel syndrome. Cardamom 

essential oil is also useful in treating 

digestive problems - including gas - by 

alleviating the muscle contractions. 

It’s also useful for the treatment of 

symptoms associated with colitis. You 

can suffer from inflammation in your 

digestive tract that can cause your system 

to have symptoms like bloating, pain and 

cramping. This can be caused by a fungus, 

by bacteria in your system - or it can be 

brought on by a virus. When you calm 

the inflammation, you get relief from the 

symptoms. 


3 

CLOVE AND FENNEL ESSENTIAL OIL 

An upset stomach may be due to 

the food and drink you ingest, the kind 

of lifestyle you live, and may be because 

of an underlying medical condition. 

You need an essential oil that will 

eradicate all three types of probable 

causes of the upset. Clove essential oil 

contains all three of these properties. 

Fennel is considered as a digestive 

stimulant. Fennel essential oil contains antiinflammatory 

properties and is good to use 

to treat digestive problems. Fennel seed oil 

has been shown to reduce intestinal spasms 

and increase motility of the small intestine. 

4 

GINGER ESSENTIAL OIL 

Constipation can make you feel 

miserable and it’s not good for your colon 

health. There are essential oils that can help 

to treat this condition naturally. One of the 

more popular ones is ginger essential oil. 

Ginger oil is known for its laxative 

properties. It can soothe, comfort, and 

balance occasional digestive discomfort. 

Ginger also serves double duty as one of the 

great essential oils for headaches especially 

migraine due to its anti-nausea benefits. 

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5 

OREGANO ESSENTIAL OIL 

There are supposed to be certain 

helpful bacteria in your digestive tract. 

But what can sometimes happen is 

harmful bacteria gets in there and 

the next thing you know, your system 

isn’t working the way that it should. 

The wrong kind of bacteria can cause 

your system to get out of balance. 

Oregano essential oil can restore the 

healthy balance by getting rid of the 

wrong kind of bacteria. Oregano is 

considered as nature’s natural antibiotic. 

The list above introduces you to how 

essential oil can aid you with your 

digestive problems. If you constantly 

suffer from digestive problems, carefully 

examine if it has something to do with 

your favorite food or the way you eat. 

Also consider any lifestyle changes that 

you might need to make to make you 

suffer less. If all else fails consult your 

doctor if your upset stomach is caused by 

a medical condition. 


TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

The October edition of 

Gut Health Problems 

will be available this fall. 

• HOW TO KICK AWAY DIGESTIVE DISTRESS 

• THE BEST WAYS TO GET PROBIOTICS 

IN YOUR SYSTEM 

• FANTASTIC FERMENTED FOODS FOR 

HEALTH 

• A GUIDE TO FINDING GMO-FREE AND 

PALEO-FRIENDLY TEA 

• DIET TIPS TO PREVENT PMS 

NATURALLY 

• STEPS TO MAKE SUPERFOOD SMOOTHIES 

• HOW TO CHOOSE THE BEST OMEGA 3 

SUPPLEMENT 

Follow Us:

Gut Health Problems - September 2017

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