gut health · most animal and human studies used inulin-type fructans as the preferred prebiotic....

10 Day Guide to

GUT HEALTH

Feel great in as little as 10 days

Visit www.DigestiveCenter.com for videos, recipes and more!

Disclaimer: Statements made by this guide have not been evaluated by the Food and Drug Administration. Dietary Supplements are not mean to cure, prevent, or treat any disease. The information provided here is for informational purposes only and is not intended as a substitute for the advice of your physician or other medical professional.

Brought to you by

Sarah Jackson, RDN

in collaboration

Better

1 | WWW.DIGESTIVECENTER.COM 10 DAYS TO BETTER GUT HEALTH

ACCORDING TO THE NATIONAL INSTITUTE OF DIABETES, DIGESTIVE AND KIDNEY DISEASES

(NIH), 60 TO 70 MILLION PEOPLE ARE AFFECTED BY DIGESTIVE DISEASES THAT RANGE FROM CHRONIC

CONSTIPATION,GASTROESOPHAGEAL DISEASE (GERD) TO IBS AND MORE.

If you have suffered from chronic or occasional gastrointestinal discomfort and felt as thoughthere was no relief in sight, rest assured that you are not alone and there is a way to attain guthealth.

According to the National Institute of Diabetes,

Digestive and Kidney Diseases (NIH), 60

to 70 million people are affected by digestive diseases that range from chronic constipation,

gastroesophageal disease (GERD) to IBS and more. Suffice it to say that uncomfortable

gastrointestinal issues are extremely common among Americans. However emerging research

continues to shed light on ways in which we can

improve our GI health.

INTRODUCTIONA LITTLE


x

x

xAVOID

FAST FOOD, HIGHLY MARBLED MEATS, FRIED FOODS, COW’S MILK AND CHEESE.

Research shows that highly greasy foods can act as a “GI irritant” and pro-mote IBS symptoms such as diarrhea. Ingestion of milk and cheese may cause bloating, gas and abdominal distention as a result of your body’s ina-bility to digest lactose due to a lactase deficiency. Cut these foods for 10 days then slowly introduce them individually to assess your individual tolerance.

PROCESSED FOODS WITH REFINED CARBOHYDRATES, ADDED SUGARS AND SUGAR ALCOHOLS.

IBS studies indicate a positive relationship between certain carbohydrate intake and increased diarrhea episodes. The carbohydrates that may induce IBS symptoms include fructose-containing products such as soft drinks, ce-reals, and packaged/baked goods. In addition to this, sugar alcohols such as those found in chewing gum and sugar free candies, may cause increased gas and abdominal discomfort. For these reasons, it is best to reduce/elimi-nate these foods for at least 10 days then slowly reintroduce them to identify which foods you can tolerate in moderate amounts.

ALCOHOL

Alcohol and its metabolites promote intestinal inflammation, alters intesti-nal microbiota composition and function, increases the permeability of the intestinal lining and ultimately can affect the intestinal immune homeosta-sis. For these reasons, it is best to eliminate or severely reduce your alcohol consumption to help repair the integrity of your gut for at least 10 days. Stud-ies show that alcohol promotes bacterial overgrowth and dysbiosis, which can lead to an increase in the release of endotoxins. These endotoxins are produced by certain pathogenic bacterium which may activate immune cells that cause inflammation in the gut.

FOR THE NEXT 10 DAYSHOW TO IMPROVE YOUR GUT


INCLUDE

PROBIOTICS

Unsweetened yogurt, fermented foods, apple cider vinegar or other probi-otic containing food. A number of studies have examined the effect of cer-tain probiotic strains on IBS symptoms.

OMEGA-3 FATTY ACID SUPPLEMENTS

This is an important addition for individuals with Crohn’s disease as this fatty acid displays natural anti-inflammatory properties.

PREBIOTICS

Most animal and human studies used inulin-type fructans as the preferredprebiotic. This non-digestible substance can be found in foods such asartichokes, asparagus, chicory, garlic, and onion. Many food-developers havestarted adding this functional food product to protein bars, cereals, and yo-gurts to increase the fiber content of their products. It’s important to ob-tain soluble and insoluble fiber from a variety of natural fruits, vegetables, whole and ancient grains to diversify the beneficial microbiota in the gut and ensure effective gut motility. Remember, certain prebiotics are highly fermentable by gut microflora and may produce abdominal discomfort if eaten excessively. You may find that choosing low FODMAP foods are better tolerated.



INCLUDE

PLENTY OF WATER

Drink plenty of water. When incorporating more fiber in your diet it’s important to also consume more water to help the fiber move through the body efficiently.

PEPPERMINT OILFor individuals with IBS, peppermint oil has indicated some evidence based promise for symptom relief. In addition to a number of case reports and small uncontrolled studies, two ran-domized control trials reported a beneficial ef-fect of peppermint oil for the treatment of IBS symptoms.



THE "BIOTICS"YOUR GUIDE TO

Ground Flaxseeds

Chia Seeds

Artichokes

Chicory

Whole grains such as oatmeal & barley

Berries

Bananas

Legumes

Onions & Leeks

Garlic

Honey

Asparagus

Yogurt with live active cultures

Kefir

Fermented vegetables such as Kim Chi

Fermented soy products such as miso

& tempeh

Apple cider vinegar

Kombucha fermented drinks

PREBIOTICS PROBIOTICS


GLUTAMINE?BUT WHAT ABOUT

GLUTAMINE IS A CONDITIONALLY ESSENTIAL AMINO ACID ABUNDANTLY FOUND IN OUR MUSCLES AND LUNGS.

It has many functions in the body but notably serves as the primary energy source for small

intestinal cells called enterocytes. Several studies have shown in individuals with damage to the

epithelial lining of the bowels such as in IBD, glutamine uptake by intestinal cells is reduced.

Clinical investigations of glutamine performed in complex, catabolic and critically ill patients

have demonstrated positive effects of glutamine supplementation on the gut and on a variety

of clinical outcome measures. Glutamine is conditionally essential, which means that in normal

conditions, our bodies make this amino acid from the pool of amino acids stored in our body.

For this reason, we do not need to consume it from dietary sources. Glutamine is naturally

found in many foods such as eggs, germinated barley, cabbage and homemade bone broth.


INGREDIENTS

1 head Napa cabbage

4 TBSP red pepper flakes

3 TBSP water

1⁄4-1/2 cup kosher salt

2 TBSP minced ginger

1 large daikon radish, peeled cut into 1-inch sticks

2 TBSP minced garlic

1 tsp honey (optional)

2 bunches green onions, cut into 1 inch pieces

Sesame oil (optional)

Black sesame seeds to garnish (optional)

1. Dissolve 1 cup salt in 1 ⁄2 gallon wa-ter. Soak cabbage in salt water for 2-3 hours until wilted.

2. Rinse the cabbage several times until the salt has been removed then allow to drain.

3. Combine garlic, ginger and honey if using.

4. In a large bowl, combine daikon radish, green onion, garlic mixture, chili flakes, 1 TBSP salt. Add cabbage and toss gently but thoroughly.

5. Once combined, press mixture into a large mason jar pressing down and packing so that the liquids come to the surface and the cabbage is fully submerged. Allow to ferment on the counter for 2-5 days. Each day be sure to open the jar to release the gases that form. Refrigerate after 2-5 days of fermentation.

Enjoy your naturally produced probiotic snack within 3 weeks.

Preparation

MY FAVORITE KIMCHIrecipe

Sarah JacksonRegistered Dietitian Nutritionist


INGREDIENTS

4 lbs bones (beef, chicken or fish)

1 medium onion, roughly diced

3 bay leaves

12 cups water

1 1/2 cups chopped carrots

3-5 sprigs fresh rosemary

2 tbsp apple cider vinegar

1 1/2 cups chopped leeks

6 cloves garlic

1 teaspoon black peppercorns

1. Preheat your oven to 450 °F and line a bak-ing sheet with aluminum foil. Place the bones on the baking sheet and roast for 40 minutes, flipping halfway through.

2. Once the bones are cooked, place bones in a large stockpot and cover with water. Add the vinegar and allow to sit at room tempera-ture for about 30 minutes.

3. Roughly chop the vegetables and add to the stockpot. Bring to a rolling boil and then lower to a simmer.

4. For the first 2-3 hours, skim any foamy layer that develops on the top and discard. For beef bone broth, simmer for 48 hours, for chicken bone broth, simmer for 24 hours, for fish broth, simmer for 8 hours.

5. Allow to cool slightly and strain. Transfer the broth to an airtight container and refrigerate for 4-6 hours or overnight. This will allow the fat to rise to the top and solidify.

6. Scrape the fat off the top with a spoon. This will leave you with a gelatinous bone broth when cold.

7. Store in an airtight mason jar or freeze until ready to use. When ready to use, slowly warm the broth over a low heat to bring it back to a liquid consistency.

Once cooked, you can enjoy this bone broth recipe in many different ways. It is a great base for homemade soups or sauces, you can sauté some fresh veggies, meats or fish with it, or simply drink it hot when you’re feeling under the weather.

Directions

BEEF BONE BROTHSarah Jackson

Registered Dietitian Nutritionist

recipe

Prep Time: 10 mins | Cook Time: 48 hours | Yields: 1 large pot


GOOD GUT HEALTHWHAT DEFINES HAVING

THE TERM “GUT HEALTH” IS USED IN MANY PUBLICATIONS, HEALTH SITES, BOOKS, MEDIA AND MORE. BUT WHAT DEFINES GOOD GUT HEALTH?

According to BioMed Central Medicine report, gut health refers to an intact gastrointestinal tract that is

free from disease, effectively digests and absorbs nutrients from what we eat and drink, contains

normal and stable microbiota, adequate immune status, and a state of well-being. Bloating, distention,

gas, abdominal pain, diarrhea, constipation are obvious signs of gut abnormalities, but it is important

to note that gut health also plays a role in our psychological well-being. Researchers have shown that

the brain is in constant communication with the gut. Just the thought of delicious food can signal the

release of gastric juices in the stomach. You may have even felt this connection in action if you’ve ever

experienced GI discomfort in a stressful situation like public speaking. According to Todd LePine, MD a

board-certified physician, “Gut imbalances of the microbiome can trigger depressive symptoms”.

Research has found that altering the balance between beneficial and disease-causing bacteria in an

animal’s gut can influence the hosts brain chemistry thereby affecting emotions. Although this research

is still in its infancy, the emerging findings indicate the large role that our gut microbiome plays in our

overall health and well-being.


MICROBIOMETHE ROLE OF THE GUT

THERE ARE ABOUT 100 TRILLION LIVE MICROORGANISMS THAT RESIDE IN OUR GUT.

An important function of the gut microbiota is to prevent colonization of pathogenic, aka “bad” micro-

organisms. These beneficial microbes, known as “microflora”, promote normal GI function, influence

mucosal immunity, regulate metabolism and protect the body from infection. According to Dr. Emer-

an Mayer, a professor of medicine, physiology and psychiatry at the David Geffen School of Medicine at

UCLA, “there are studies showing that what we eat can alter the composition and products of the gut

flora by foods and drinks that we consume”.

HOW TO FEED THESE “GOOD BACTERIA” WITH PREBIOTICS:

Prebiotics are defined as non-digestible food ingredients that beneficially affect a number of bacteria

that reside in the human hosts colon. In the large intestine, friendly gut bacteria ferment carbohydrates

we eat and synthesize micronutrients such as various B vitamins and vitamin K. The commercially

available prebiotics that have proven efficacy are fructooligosaccharides (FOS), inulin, lactulose and

galactooligosaccharides. Feeding the good gut bacteria and starving the bad will help relieve IBS

symptoms such as bloating, distention, irregular bowel movements, and lesson chances of getting

candida overgrowth. In order to do this, you’ll want to swap excessively greasy, sugary,


PROBIOTICSHOW

BENEFIT GUT HEALTH AND WHERE TO FIND THEM

Keeping your gut microbes in harmonious balance will prevent the “bad” bugs from thriving and

potentially invading the small intestine, which can lead to small intestinal bacteria overgrowth,

aka “SIBO”. In addition to this, gut microbiome balance will keep the yeasts found in the body in

check and prevent candida overgrowth. The overgrowth of yeast in the system, such as after a

course or two of antibiotics, can cause excessive cravings for sweets and sugars, since this is the

preferred energy source of yeasts. Introducing beneficial bacteria, aka “probiotics” can counter

imbalances from occurring and keep pathogenic microbes and yeasts at bay. The most often

researched probiotics are lactobacilli and bifidobacteria, which are often found in good quality

yogurts. In addition to yogurts, strains of beneficial bacteria can be found in fermented foods,

such as apple cider vinegar, kimchi, and kefir (see full list in Appendix A). Probiotics have been

studied for their effectiveness on reducing duration of diarrhea and are becoming more

accepted in the medical community as probiotic therapy for a wide range of gastrointestinal

disorders.


SCIENCE

1. Jebb S. Glutamine and the gastrointestinal tract. Clinical Nutrition. 1995;14(2):130-

131. doi:10.1016/s0261-5614(95)80035-2.

2. Purohit V, Bode JC, Bode C, et al. Alcohol (Fayetteville, N.Y.).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2614138/. Published August

2008. Accessed April 15, 2018.

3. Harris C. Gut Health: Signs Your Gut Bacteria Are Unhealthy. Reader's Digest.

https://www.rd.com/health/wellness/gut-health/. Published February 28, 2018.

Accessed April 16, 2018.

4. Jebb S. Glutamine and the gastrointestinal tract. Clinical Nutrition. 1995;14(2):130-131. doi:10.1016/s0261-

5614(95)80035-2.

5. Sido, B., Seel, C., Hochlehnert, A., Breitkreutz, R., & Dröge, W. (2006). Low intestinal

glutamine level and low glutaminase activity in crohn's disease: A rational for glutamine supplementation?

Digestive Diseases and Sciences, 51(12), 2170-9.

doi:http://dx.doi.org.sagecolleges.idm.oclc.org/10.1007/s10620-006-9473-x

6. Glutamine and the gastrointestinal tract : Current Opinion in Clinical Nutrition &Metabolic Care. LWW. https://

journals.lww.com/co-clinicalnutrition/Abstract/2000/09000/Glutamine_and_the_gastrointestinal_tract.5.aspx.


7. Monitor on Psychology. http://www.apa.org/monitor/2012/09/gut-feeling.aspx.



gut health · most animal and human studies used inulin-type fructans as the preferred prebiotic....

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