Mastering Gut Health

Along come issues like “IBS”, which is just a meaningless term used to collectively identify a combination of symptoms that have an unclear root cause. Or so the world of modern western medicine would have us think. Incidentally, we never really see any of these issues in modern hunter-gatherer tribes who live in isolation from modern practices and eat a traditional diet of properly prepared whole foods. We also see far less of these issues in more traditional communities (which notably also seem to overlap with the so-called “blue zones”).

The truth is that many of us walk around with a damaged gut lining and never really understand how to fix it. Over time, issues tend to get worse, and then we run around to doctors who sometimes prescribe prescription medications that do NOT attack the root cause, often making symptoms worse. And thus the vicious cycle continues.

So coach, how do I fix this??

Worry not, son. I shall get you sorted! The steps I use to help my clients fix their gut health are as follows:

1. Remove the triggers
2. Replace what’s missing
3. Repair the lining
4. Re-inoculate the tract

Removing the triggers includes getting rid of ultra processed food, seed oils, sugar, alcohol, and tea/coffee (don’t worry caffeine fiends, the coffee is out only for a temporary period). This allows one to actually see how much of an improvement the gut can make without constant bombardment from gut destroying compounds. It also creates a “base” diet with rapid symptom relief that can then induce healing and kickstart the feel-good ness of life. From personal experience, this part can really get rid of a lot of symptoms like aches and pains, brain fog, tiredness and fatigue, and make life feel exciting and happy again! I remember such a profound sense of clarity and wellbeing after feeling unwell for so long when I tried my base diet for the first time.

Replacing what’s missing includes adding back things that a healthy body wouldn’t really need, but can expedite healing and make the transition smoother. This can include stomach acid and bile salts, and other enzymes needed for proper digestive steps to take place and stimulate the roadblocks (e.g. liver function, bile production to improve motility and avoid stagnation).

Repairing the lining is the biggest step. The building blocks are collagen, glycine, glutamine, fat soluble vitamins, and a good balance of amino acids and minerals. All found in abundance in slow-cooked animal foods that include the tougher, chewy connective tissue like beef shanks, oxtail, and chuck roast (YUM!). Slow cooking also ensures that the tough connective tissue is broken down into an easier to digest format and thus can be used by a damaged gut more readily. I always prefer real food over supplements here, and most clients tend to fare far better with real, quality food. As healing continues, bone broth is a next level addition and can add a massive source of nutrition to your day. Not to mention, it is LOADED with all the gut healthy nutrient in grand proportions and is absolutely delicious to sip on as a comforting hot beverage, or even to use a base for your soups and stews.

Re-inoculation includes adding back good bacteria in the form of progressive introduction of probiotic foods slowly as the lining heals and one can begin to tolerate them with no ill-effects. This step is key, as it ensures that one can start eating a broader range of whole foods and digest them easily. The good bacteria help in many ways, from keeping the lining healthy, to digesting fibre and optimising nutrition uptake, housing your immune system and creating neurotransmitters. Ultimately, the gut microbiome controls well-being to an astounding extent.