A fifth of the United States is drinking contaminated water. There are contaminants in municipal drinking water such as heavy metals, pharmaceuticals, and other impurities that can affect your health. Some of these contaminants can lead to serious health problems including cancer, autoimmunity, and birth defects. In addition, many of these contaminants are not removed by standard filtration methods. As a result, it is important to be aware of the potential risks associated with drinking municipal water. There are a number of ways to reduce your exposure to these contaminants, including using a water filter or drinking bottled water. By taking simple steps to protect yourself, you can help reduce your risk of exposure to harmful contaminants.
Types of Contaminants
What could be in your water? The Safe Drinking Water Act defines “contaminant” as any physical, chemical, biological, or radiological substance or matter in water.
Physical:
Sediment
Organic material
Chemical:
Nitrogen
Bleach
Salts
Pesticides
Metals
Toxins produced by bacteria
Drugs/pharmaceuticals
Biological:
Bacteria
Viruses
Protozoan
Parasites
Radiological contaminants include chemicals that can emit radiation:
Cesium
Plutonium
Uranium
Are You Ingesting Prescribed Medications Unintentionally?
Pharmaceutical medications, including antibiotics, are prescribed by doctors to treat a variety of conditions and symptoms, but traces of these medications are actually detected in municipal water sources. This happens in a number of ways. One route these medications take is, of course, through people. Humans excrete the medications or flush them down the toilet, and wastewater treatments do not remove them before releasing the water back into the environment. From there, water taken from environmental sources is treated and converted to municipal drinking water.
This graphic made by EPA Research Biologist Mitch Kostich illustrates this cycle well, also including the impact this cycle of prescribed pharmaceuticals has on wildlife:
Pharmaceuticals also enter the water supply via discharge from pharmaceutical manufacturing facilities (PMFs). One US Geological Survey (USGS) study found that wastewater from treatment plants that receive discharge from PMFs had 10 to 1,000 times higher concentrations of pharmaceuticals than wastewater from other treatment plants. The treated water from the wastewater plants near the PMFs was released into streams and the pharmaceuticals were still detected 30 kilometers downstream of the plant.
A third and very impactful method that pharmaceuticals enter the water supply is through livestock. Animals are routinely prescribed antibiotics and other medications, which they excrete. The runoff from animal-feeding operations enters waterways directly. With almost 100 million cows in the US, you can imagine the scale of this impact!
These are the main reasons why more than 4000 pharmaceutical medications are detected in the environment.
The Lead in Your Glass is Absolutely UNSAFE
The EPA and CDC both agree that there is no level of lead that is safe for a child to ingest. This heavy metal imposes a significant health risk, yet it was used in pipes and fixtures in homes regularly prior to 1986. When these pipes and fixtures corrode, the lead enters wastewater.
As with all heavy metals, lead cannot be excreted. Therefore, even if you are exposed to it at low levels over a period of time, it will accumulate in your body. Lead is especially dangerous for children and fetuses, since it will affect development. A dose of lead that may not have a significant effect on an adult will be much more harmful to a child. Low levels of lead exposure have been linked to damage to the nervous system, learning disabilities, shorter stature, impaired hearing, and impaired formation and function of blood cells in children. Heavy metal toxicity of any kind can trigger autoimmune diseases such as rheumatoid arthritis, multiple sclerosis, inflammatory bowel disease, Sjögren’s syndrome, and lupus.
In Boulder City’s 2022 Water Quality Consumer Confidence Report, the lead levels of municipal drinking water was measured at an average of 2 ppb, and the EPA “action level” (the level at which the city must take action) is 15 ppb. However, given the fact that there is no safe level of lead to ingest, the EPA’s goal is 0 ppb. You can check your city’s water quality by requesting or searching for their Water Quality Consumer Confidence Report, which they are required to submit by July 1st each year.
How to Protect Yourself and Your Family
The first step is to test your water. It is recommended that you test at least once per year, with more frequent testing if someone in your household is pregnant, if there are unexplained illnesses in the family, or if you notice a change in your water’s taste, odor, color, or clarity. Make sure you test with a state certified lab; we like National Testing Laboratories, which is certified in most US states.
These tests will identify contaminants such as heavy metals, inorganic and organic compounds, physical factors, and disinfectants. However, it is difficult to find commercial water tests for pharmaceuticals.
The safest drinking water option is spring water, because it will not include wastewater and is generally not close enough to animal feed operations to be contaminated by runoff. An alternative option is to get a water filtration system that removes most contaminants.
Beyond testing your water, if you are having unexplained symptoms or have reason to believe you have been exposed to such toxins, it is important to get your blood tested. At Dr. Autoimmune, we use a range of high quality testing methods to get to the bottom of unexplained symptoms or complex conditions. If you are ready to take the first step toward finding your optimal health, click the “Start Your Journey” button at the bottom of this page.
Eating healthy isn’t always enough. We can eat a variety of organic vegetables, fruits, and meats and still be missing out on the macronutrients that these foods deliver. Poor soil health from overcropping leads to less nutrient-dense foods, and our internal gut health may be missing the “good stuff” that helps us absorb and digest these “healthy” food sources.
Your digestive juices include hydrochloric acid (HCL), several enzymes, and a mucus coating that protects the lining of your stomach. Hydrochloric acid helps your body to break down, digest, and absorb nutrients such as protein. It also eliminates bacteria and viruses in the stomach, protecting your body from infection.
Hypochlorhydria is the state of having low stomach acid. This condition can be caused by consuming poor quality, highly processed foods, alcohol or smoking. Normal aging can also be a contributor to decreased hydrochloric acid. For those with hypochlorhydria, supplementing may be the answer to finding the balance for your metabolic system. Taking medications that suppress the symptoms of acid reflux (a symptom of hypochlorhydria) have been shown to contribute to leaky gut. Chronic gastrointestinal complaints are often addressed with medications that often make the bark worse than the bite.
How do you know if you are digesting and absorbing those organic foods that you so carefully cultivate or purchase?
If you have many of the symptoms above, and suspect you may not be utilizing your nutrients effectively, try taking the HCL Challenge described in this link. The basic concept is to take one HCL pill with each meal on day one, 2 with each meal on day 2, 3 with each meal on day 3 and so on. When you reach heartburn within 5 minutes after taking the dose, that will be the point where you want to back off by one pill each meal until you can dismiss the heartburn. Remember that we are all bio-individual and may react differently, so please consult your practitioner if you have any questions or concerns.
HCL-XYM to the Rescue
HCL-XYM is a blend of betaine hydrochloride (HCL) and the three most effective plant-based digestive enzymes: protease, amylase and lipase, in a base of trace minerals. All Dr. Autoimmune clients take HCL-XYM prior to every meal in order to:
help support the body’s natural ability to produce HCL
offer relief from occasional gas, bloating and indigestion
support digestion and absorption
create the proper pH in which protein digestion enzymes work
help to extract vitamin B12 from food
maintain healthy intestinal flora levels
If you suffer from many of these symptoms, HCL-XYM could help support your digestion. Call Dr. Autoimmune to discuss options on how we can get to the root cause of your symptoms at 303-882-8447.
For the month of July, we will be offering HCL-XYM at 15% off retail in office purchases only. Or, you can order online here, enter one-time access code USE777, and use code IAN10 at checkout for 10% off.
See what Dr. Autoimmune suggests eating to support your gut and immune health here.
We’ve all experienced these symptoms more than we can count! Bloating, constipation, diarrhea, indigestion, and the general feeling of blah.
That’s a common feeling after eating a large greasy meal. Or indulging in a rich dessert. Or grabbing a bunch of convenience food when you’re running late.
It’s easy to brush off short-term discomforts from these foods, but daily consumption can lead to long-term gut health problems.
So how can we achieve a healthier gut?
Well, what if I told you that food is the answer to achieving a healthier gut! It’s true, but there’s good food and bad food for your gut!
Healthy food is nature’s medicine as it can ease digestive symptoms and prevent certain conditions.
By adding gut-healthy foods to your diet it’s a lot easier and delicious to achieve a healthier gut than you may realize!
Let’s face it – we sometimes feel too busy to go searching for healthy food on the go. So we settle on what’s around us.
The problem is, a lot of those ‘quick’ foods contain high sugar, fats, and cholesterol – with limited nutritional values. This leads to inflammation and unbalanced digestive enzymes.
Good & Bad Bacteria
Your gut health depends on the functioning of trillions of bacteria, fungi, parasites, and viruses that occupy your small and large intestines and the rest of your body.
These organisms make up what’s called your microbiome. The microbiome is a delicate system that plays a crucial role in your digestive system, immune system, and production of serotonin.
The microbiome can be aided or weakened by many factors. One of these factors is the food you eat.
In the following paragraphs, we’ll review foods that can restore healthy gut flora. But first, let’s go over why it’s so important that you make adjustments to your eating habits for your gut.
Why we should change what we eat.
In a perfect world, we would eat whatever satisfied us. Our body would easily process the food as it passed through our gut, and then absorb the necessary nutrients while eliminating what we didn’t need through our bowel movements.
However, we don’t live in a perfect world, and some foods can make us feel really lousy over time. Which is why many of us should adjust our diet in order to improve our gut health.
The first step is to eliminate or reduce any processed foods, refined sugars and fats as they’re linked with a higher risk of chronic diseases that can shorten your lifespan.
Making a positive change in your diet not only benefits your gut health, it can also help lower your chances of getting any of the chronic diseases mentioned above.
On top of that, eating with your gut in mind will also help lower your blood pressure, and reduce your risk of heart disease and diabetes.
Now that we went over the “why” we should change our eating habits, let’s dig in and go over which foods will help you achieve a much happier and healthier gut!
Sauerkraut
A food often associated with sausage and hearty meals, sauerkraut is actually healthier than one may think.
Due to the fermentation process and the nutritionally dense values of cabbage, sauerkraut is an awesome food for a healthy gut!
In fact, regular consumption of fermented sauerkraut helps to balance good gut bacteria and is also a beneficial treatment for inflammatory bowel diseases and other conditions.
But be careful– not all sauerkraut is the same. Some sauerkraut found in traditional supermarkets can be loaded with sodium. So make sure to check the label when purchasing.
Leafy Greens
Spinach, kale, arugula, and chard are a few examples of leafy greens that are great to achieve a healthy gut lifestyle. The variety of their use is endless, too!
Leafy greens can be added to smoothies, soups, salads, and side dishes to satisfy cravings and appetite.
They’re low in calories, high in fiber, and packed with vitamins and minerals – it’s no wonder leafy greens are the superstars of all healthy food!
The benefits of adding leafy greens to your diet are endless too!
Here are a few reasons why they are amazing for gut health-
Anti-inflammatory
Loaded with fiber for a healthy microbiota
Maintains healthy blood sugar
Promotes a healthy immune system
Encourages healthy digestive enzymes
Eliminates bloating
Dairy Free Yogurt
Yogurt is great for gut health, but not just any ol’ yogurt! For optimal health benefits, plant-based, dairy-free yogurt is best.
There are many tasty dairy-free yogurt options available that provide a ton of probiotic gut health benefits – without the lactose issues of dairy.
When choosing a dairy-free yogurt, make sure the label contains at least one of these options:
almond milk
cashew milk
soy milk
coconut milk
Plant-based yogurt provides delicious and nutritional options for a healthy gut. Be sure the yogurt you choose isn’t loaded with sugar.
Don’t worry, you can always sweeten it up with some fruit!
How is Yogurt a Probiotic?
Yogurt is a fermented food that increases lactobacilli (good probiotic) and decreases Enterobacteriaceae (inflammation-causing bacteria).
In fact, studies show those who consume yogurt regularly have a healthier gut microbiota (gut habitat) than those who do not eat yogurt.
Further studies also suggest that regular consumption of yogurt is beneficial to those with IBS and other digestive disorders.
It’s easy to see how dairy-free yogurt promotes the gut-healthy lifestyle! So make sure to add some to your next grocery list.
Garlic
Gut health isn’t only about probiotics – a healthy gut microbiome requires prebiotics, too.
While there are many prebiotic foods, the health benefits of garlic make it a star performer due to its high inulin (a type of dietary fiber) and non-digestive carbohydrate properties.
These prebiotic properties promote the growth of good bacteria which helps to prevent intestinal diseases.
Garlic is also beneficial for a healthy gut microbiota (gut habitat) due to its antimicrobial, anti-inflammatory, and cancer prevention properties.
Prebiotic foods, like garlic, also contain short-chain fatty acids, which promote gut-health and decrease inflammation in the colon.
You may now wonder, do I need to eat a bowl full of garlic? No, please don’t! All you need to do is add 1 – 2 cloves of raw garlic into a meal per day. In fact, many healthy recipes include garlic cloves already.
It’s a matter of mindfulness.
Nuts
Packed with protein, fiber, and polyphenols, moderate consumption of nuts is fantastic for a healthy-gut life.
Fiber is a key player here, and adding a quarter cup of nuts per day is all that’s needed.
This goes to show a gut-healthy diet includes tasty foods, even ones you’ll go “nuts” over!
Bananas
This is another one that you’ll go “bananas” for! And we mean literally, because bananas are very gut-healthy!
The health benefits of eating bananas really stack up because they provide everything from fiber, to prebiotics, to pectin, to resistant starch- all of which promote a healthy gut!
Not to mention there’s so many different ways to enjoy eating them! They can be used in smoothie recipes, desserts, salads and bread! Or just peel and eat it straight up!
Bonus tip: add a banana to your dairy free yogurt for an extra dose of gut-healthiness!
Lentils
Lentils are a plant-based source of protein and fiber, and are an easy way to add prebiotics and antioxidants to your daily nutrition.
Lentils also have resistant starch which slows the digestion of carbohydrates and reduces the risk for gastrointestinal disorders.
Meals that contain lentils are also filling which helps to reduce overeating and indigestion.
Gut Health is Important!
Roughly three million Americans today have been diagnosed with intestinal disorders, including Crohn’s disease and Ulcerative Colitis.
While factors like family history and environment can play a part in health issues, one’s lifestyle and diet play a big role too!
The key takeaway is to eat healthy fermented foods, as well as foods containing fiber, prebiotics, and probiotics.
Remember, healthy eating doesn’t have to be confusing, complicated, or disgusting. All it takes is some education and mindful planning.
Could your gut be affecting your current health problems?
If after reading this you feel like your gut may be playing a role in your current health problems, then it’s time to make an appointment with Dr. Ian Hollaman, aka Dr. Autoimmune!
Dr. Hollaman treats a plethora of conditions including many that we mentioned above. He addresses the root causes of your condition(s) using the most modern forms of healthcare including Functional Medicine, Clinical Nutrition, and Neurofeedback.
After working with Dr. Autoimmune and our team, you will walk away with the knowledge and tips to keep your health on track for years to come.
A fifth of the United States is drinking contaminated water. There are contaminants in municipal drinking water such as heavy metals, pharmaceuticals, and other impurities that can affect your health. Some of these contaminants can lead to serious health problems including cancer, autoimmunity, and birth defects. In addition, many of these contaminants are not removed by standard filtration methods. As a result, it is important to be aware of the potential risks associated with drinking municipal water. There are a number of ways to reduce your exposure to these contaminants, including using a water filter or drinking bottled water. By taking simple steps to protect yourself, you can help reduce your risk of exposure to harmful contaminants.
Types of Contaminants
What could be in your water? The Safe Drinking Water Act defines “contaminant” as any physical, chemical, biological, or radiological substance or matter in water.
Physical:
Sediment
Organic material
Chemical:
Nitrogen
Bleach
Salts
Pesticides
Metals
Toxins produced by bacteria
Drugs/pharmaceuticals
Biological:
Bacteria
Viruses
Protozoan
Parasites
Radiological contaminants include chemicals that can emit radiation:
Cesium
Plutonium
Uranium
Are You Ingesting Prescribed Medications Unintentionally?
Pharmaceutical medications, including antibiotics, are prescribed by doctors to treat a variety of conditions and symptoms, but traces of these medications are actually detected in municipal water sources. This happens in a number of ways. One route these medications take is, of course, through people. Humans excrete the medications or flush them down the toilet, and wastewater treatments do not remove them before releasing the water back into the environment. From there, water taken from environmental sources is treated and converted to municipal drinking water.
This graphic made by EPA Research Biologist Mitch Kostich illustrates this cycle well, also including the impact this cycle of prescribed pharmaceuticals has on wildlife:
Pharmaceuticals also enter the water supply via discharge from pharmaceutical manufacturing facilities (PMFs). One US Geological Survey (USGS) study found that wastewater from treatment plants that receive discharge from PMFs had 10 to 1,000 times higher concentrations of pharmaceuticals than wastewater from other treatment plants. The treated water from the wastewater plants near the PMFs was released into streams and the pharmaceuticals were still detected 30 kilometers downstream of the plant.
A third and very impactful method that pharmaceuticals enter the water supply is through livestock. Animals are routinely prescribed antibiotics and other medications, which they excrete. The runoff from animal-feeding operations enters waterways directly. With almost 100 million cows in the US, you can imagine the scale of this impact!
These are the main reasons why more than 4000 pharmaceutical medications are detected in the environment.
The Lead in Your Glass is Absolutely UNSAFE
The EPA and CDC both agree that there is no level of lead that is safe for a child to ingest. This heavy metal imposes a significant health risk, yet it was used in pipes and fixtures in homes regularly prior to 1986. When these pipes and fixtures corrode, the lead enters wastewater.
As with all heavy metals, lead cannot be excreted. Therefore, even if you are exposed to it at low levels over a period of time, it will accumulate in your body. Lead is especially dangerous for children and fetuses, since it will affect development. A dose of lead that may not have a significant effect on an adult will be much more harmful to a child. Low levels of lead exposure have been linked to damage to the nervous system, learning disabilities, shorter stature, impaired hearing, and impaired formation and function of blood cells in children. Heavy metal toxicity of any kind can trigger autoimmune diseases such as rheumatoid arthritis, multiple sclerosis, inflammatory bowel disease, Sjögren’s syndrome, and lupus.
In Boulder City’s 2022 Water Quality Consumer Confidence Report, the lead levels of municipal drinking water was measured at an average of 2 ppb, and the EPA “action level” (the level at which the city must take action) is 15 ppb. However, given the fact that there is no safe level of lead to ingest, the EPA’s goal is 0 ppb. You can check your city’s water quality by requesting or searching for their Water Quality Consumer Confidence Report, which they are required to submit by July 1st each year.
How to Protect Yourself and Your Family
The first step is to test your water. It is recommended that you test at least once per year, with more frequent testing if someone in your household is pregnant, if there are unexplained illnesses in the family, or if you notice a change in your water’s taste, odor, color, or clarity. Make sure you test with a state certified lab; we like National Testing Laboratories, which is certified in most US states.
These tests will identify contaminants such as heavy metals, inorganic and organic compounds, physical factors, and disinfectants. However, it is difficult to find commercial water tests for pharmaceuticals.
The safest drinking water option is spring water, because it will not include wastewater and is generally not close enough to animal feed operations to be contaminated by runoff. An alternative option is to get a water filtration system that removes most contaminants.
Beyond testing your water, if you are having unexplained symptoms or have reason to believe you have been exposed to such toxins, it is important to get your blood tested. At Dr. Autoimmune, we use a range of high quality testing methods to get to the bottom of unexplained symptoms or complex conditions. If you are ready to take the first step toward finding your optimal health, click the “Start Your Journey” button at the bottom of this page.
Eating healthy isn’t always enough. We can eat a variety of organic vegetables, fruits, and meats and still be missing out on the macronutrients that these foods deliver. Poor soil health from overcropping leads to less nutrient-dense foods, and our internal gut health may be missing the “good stuff” that helps us absorb and digest these “healthy” food sources.
Your digestive juices include hydrochloric acid (HCL), several enzymes, and a mucus coating that protects the lining of your stomach. Hydrochloric acid helps your body to break down, digest, and absorb nutrients such as protein. It also eliminates bacteria and viruses in the stomach, protecting your body from infection.
Hypochlorhydria is the state of having low stomach acid. This condition can be caused by consuming poor quality, highly processed foods, alcohol or smoking. Normal aging can also be a contributor to decreased hydrochloric acid. For those with hypochlorhydria, supplementing may be the answer to finding the balance for your metabolic system. Taking medications that suppress the symptoms of acid reflux (a symptom of hypochlorhydria) have been shown to contribute to leaky gut. Chronic gastrointestinal complaints are often addressed with medications that often make the bark worse than the bite.
How do you know if you are digesting and absorbing those organic foods that you so carefully cultivate or purchase?
If you have many of the symptoms above, and suspect you may not be utilizing your nutrients effectively, try taking the HCL Challenge described in this link. The basic concept is to take one HCL pill with each meal on day one, 2 with each meal on day 2, 3 with each meal on day 3 and so on. When you reach heartburn within 5 minutes after taking the dose, that will be the point where you want to back off by one pill each meal until you can dismiss the heartburn. Remember that we are all bio-individual and may react differently, so please consult your practitioner if you have any questions or concerns.
HCL-XYM to the Rescue
HCL-XYM is a blend of betaine hydrochloride (HCL) and the three most effective plant-based digestive enzymes: protease, amylase and lipase, in a base of trace minerals. All Dr. Autoimmune clients take HCL-XYM prior to every meal in order to:
help support the body’s natural ability to produce HCL
offer relief from occasional gas, bloating and indigestion
support digestion and absorption
create the proper pH in which protein digestion enzymes work
help to extract vitamin B12 from food
maintain healthy intestinal flora levels
If you suffer from many of these symptoms, HCL-XYM could help support your digestion. Call Dr. Autoimmune to discuss options on how we can get to the root cause of your symptoms at 303-882-8447.
For the month of July, we will be offering HCL-XYM at 15% off retail in office purchases only. Or, you can order online here, enter one-time access code USE777, and use code IAN10 at checkout for 10% off.
See what Dr. Autoimmune suggests eating to support your gut and immune health here.
We’ve all experienced these symptoms more than we can count! Bloating, constipation, diarrhea, indigestion, and the general feeling of blah.
That’s a common feeling after eating a large greasy meal. Or indulging in a rich dessert. Or grabbing a bunch of convenience food when you’re running late.
It’s easy to brush off short-term discomforts from these foods, but daily consumption can lead to long-term gut health problems.
So how can we achieve a healthier gut?
Well, what if I told you that food is the answer to achieving a healthier gut! It’s true, but there’s good food and bad food for your gut!
Healthy food is nature’s medicine as it can ease digestive symptoms and prevent certain conditions.
By adding gut-healthy foods to your diet it’s a lot easier and delicious to achieve a healthier gut than you may realize!
Let’s face it – we sometimes feel too busy to go searching for healthy food on the go. So we settle on what’s around us.
The problem is, a lot of those ‘quick’ foods contain high sugar, fats, and cholesterol – with limited nutritional values. This leads to inflammation and unbalanced digestive enzymes.
Good & Bad Bacteria
Your gut health depends on the functioning of trillions of bacteria, fungi, parasites, and viruses that occupy your small and large intestines and the rest of your body.
These organisms make up what’s called your microbiome. The microbiome is a delicate system that plays a crucial role in your digestive system, immune system, and production of serotonin.
The microbiome can be aided or weakened by many factors. One of these factors is the food you eat.
In the following paragraphs, we’ll review foods that can restore healthy gut flora. But first, let’s go over why it’s so important that you make adjustments to your eating habits for your gut.
Why we should change what we eat.
In a perfect world, we would eat whatever satisfied us. Our body would easily process the food as it passed through our gut, and then absorb the necessary nutrients while eliminating what we didn’t need through our bowel movements.
However, we don’t live in a perfect world, and some foods can make us feel really lousy over time. Which is why many of us should adjust our diet in order to improve our gut health.
The first step is to eliminate or reduce any processed foods, refined sugars and fats as they’re linked with a higher risk of chronic diseases that can shorten your lifespan.
Making a positive change in your diet not only benefits your gut health, it can also help lower your chances of getting any of the chronic diseases mentioned above.
On top of that, eating with your gut in mind will also help lower your blood pressure, and reduce your risk of heart disease and diabetes.
Now that we went over the “why” we should change our eating habits, let’s dig in and go over which foods will help you achieve a much happier and healthier gut!
Sauerkraut
A food often associated with sausage and hearty meals, sauerkraut is actually healthier than one may think.
Due to the fermentation process and the nutritionally dense values of cabbage, sauerkraut is an awesome food for a healthy gut!
In fact, regular consumption of fermented sauerkraut helps to balance good gut bacteria and is also a beneficial treatment for inflammatory bowel diseases and other conditions.
But be careful– not all sauerkraut is the same. Some sauerkraut found in traditional supermarkets can be loaded with sodium. So make sure to check the label when purchasing.
Leafy Greens
Spinach, kale, arugula, and chard are a few examples of leafy greens that are great to achieve a healthy gut lifestyle. The variety of their use is endless, too!
Leafy greens can be added to smoothies, soups, salads, and side dishes to satisfy cravings and appetite.
They’re low in calories, high in fiber, and packed with vitamins and minerals – it’s no wonder leafy greens are the superstars of all healthy food!
The benefits of adding leafy greens to your diet are endless too!
Here are a few reasons why they are amazing for gut health-
Anti-inflammatory
Loaded with fiber for a healthy microbiota
Maintains healthy blood sugar
Promotes a healthy immune system
Encourages healthy digestive enzymes
Eliminates bloating
Dairy Free Yogurt
Yogurt is great for gut health, but not just any ol’ yogurt! For optimal health benefits, plant-based, dairy-free yogurt is best.
There are many tasty dairy-free yogurt options available that provide a ton of probiotic gut health benefits – without the lactose issues of dairy.
When choosing a dairy-free yogurt, make sure the label contains at least one of these options:
almond milk
cashew milk
soy milk
coconut milk
Plant-based yogurt provides delicious and nutritional options for a healthy gut. Be sure the yogurt you choose isn’t loaded with sugar.
Don’t worry, you can always sweeten it up with some fruit!
How is Yogurt a Probiotic?
Yogurt is a fermented food that increases lactobacilli (good probiotic) and decreases Enterobacteriaceae (inflammation-causing bacteria).
In fact, studies show those who consume yogurt regularly have a healthier gut microbiota (gut habitat) than those who do not eat yogurt.
Further studies also suggest that regular consumption of yogurt is beneficial to those with IBS and other digestive disorders.
It’s easy to see how dairy-free yogurt promotes the gut-healthy lifestyle! So make sure to add some to your next grocery list.
Garlic
Gut health isn’t only about probiotics – a healthy gut microbiome requires prebiotics, too.
While there are many prebiotic foods, the health benefits of garlic make it a star performer due to its high inulin (a type of dietary fiber) and non-digestive carbohydrate properties.
These prebiotic properties promote the growth of good bacteria which helps to prevent intestinal diseases.
Garlic is also beneficial for a healthy gut microbiota (gut habitat) due to its antimicrobial, anti-inflammatory, and cancer prevention properties.
Prebiotic foods, like garlic, also contain short-chain fatty acids, which promote gut-health and decrease inflammation in the colon.
You may now wonder, do I need to eat a bowl full of garlic? No, please don’t! All you need to do is add 1 – 2 cloves of raw garlic into a meal per day. In fact, many healthy recipes include garlic cloves already.
It’s a matter of mindfulness.
Nuts
Packed with protein, fiber, and polyphenols, moderate consumption of nuts is fantastic for a healthy-gut life.
Fiber is a key player here, and adding a quarter cup of nuts per day is all that’s needed.
This goes to show a gut-healthy diet includes tasty foods, even ones you’ll go “nuts” over!
Bananas
This is another one that you’ll go “bananas” for! And we mean literally, because bananas are very gut-healthy!
The health benefits of eating bananas really stack up because they provide everything from fiber, to prebiotics, to pectin, to resistant starch- all of which promote a healthy gut!
Not to mention there’s so many different ways to enjoy eating them! They can be used in smoothie recipes, desserts, salads and bread! Or just peel and eat it straight up!
Bonus tip: add a banana to your dairy free yogurt for an extra dose of gut-healthiness!
Lentils
Lentils are a plant-based source of protein and fiber, and are an easy way to add prebiotics and antioxidants to your daily nutrition.
Lentils also have resistant starch which slows the digestion of carbohydrates and reduces the risk for gastrointestinal disorders.
Meals that contain lentils are also filling which helps to reduce overeating and indigestion.
Gut Health is Important!
Roughly three million Americans today have been diagnosed with intestinal disorders, including Crohn’s disease and Ulcerative Colitis.
While factors like family history and environment can play a part in health issues, one’s lifestyle and diet play a big role too!
The key takeaway is to eat healthy fermented foods, as well as foods containing fiber, prebiotics, and probiotics.
Remember, healthy eating doesn’t have to be confusing, complicated, or disgusting. All it takes is some education and mindful planning.
Could your gut be affecting your current health problems?
If after reading this you feel like your gut may be playing a role in your current health problems, then it’s time to make an appointment with Dr. Ian Hollaman, aka Dr. Autoimmune!
Dr. Hollaman treats a plethora of conditions including many that we mentioned above. He addresses the root causes of your condition(s) using the most modern forms of healthcare including Functional Medicine, Clinical Nutrition, and Neurofeedback.
After working with Dr. Autoimmune and our team, you will walk away with the knowledge and tips to keep your health on track for years to come.
