Non-digestive symptoms could be coming from your gut
- Depression, anxiety
- Fatigue
- Insomnia
- Thyroid
- Joint pain
- Skin problems
You don’t need to do a bunch of tests to improve your gut health – save your money
- Many tests are not helpful
1. Try the Low FODMAP Diet
Diet tweaks can make a big difference
2. Try Probiotics, but details matter
| CATEGORY 1 | CATEGORY 2 | CATEGORY 3 |
| Lactobacillus & bifidobacterium species predominated blends | Saccharomyces Boulardii (a healthy fungus) | Soil-Based Probiotics using various bacillus species |
- Use a quality formula
- Use all 3 categorical types together (most conducive to balancing microbiota)
- Dr. Ruscio’s Probiotic Starter Guide can be found here
Probiotics from food
- This is a great place to start, but it might not get you a clinical dose
| Food | Species | Amount | Equivalent Dose |
| Sauerkraut | Leuconostoc mesenteroides Lactobacillus brevis Pediococcus pentosaceus Lactobacillus plantarum | 3 billion CFU per cup | ⅛ capsule Lacto-Bifido Blend Probiotic |
| Yogurt[1, 2] | Lactobacillus acidophilus Streptococcus thermophilus Lactobacillus delbrueckii subsp. bulgaricus | 2.5 billion CFU per cup | 1/10 capsule Lacto-Bifido Blend Probiotic |
| Lacto-fermented Pickles[3, 4] | Lactobacillus casei Lactobacillus rhamnosus Lactobacillus plantarum Lactobacillus brevis | 1.3 billion CFU per pickle | 0.5 capsule Lacto-Bifido Blend Probiotic |
| Kefir[5] | Lactobacillus brevis Lactobacillus acidophilus Lactobacillus casei Lactococcus lactis Saccharomyces cerevisiae | 2.5 billion CFU per cup | 1/10 capsule Lacto-Bifido Blend Probiotic |
| Kimchi[6, 7] | Weissella koreensis Lactobacillus sakei Lactobacillus graminis Weissella cibaria Leuconostoc mesenteroides | 11.5 billion CFU per ½ cup | ½ capsule Lacto-Bifido Blend Probiotic |
3. Try an Elemental Heal Gut Reset
Elemental diet (hypoallergenic, liquid meal replacement shakes) as a gut reset
- Pre-digested – gives gut a break
- Hypoallergenic, reduced inflammation
- Starves fungus and bacteria
- Like avoiding running if you have sprained your ankle
References
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6117398/
[2] https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2621.1993.tb06096.x
[3] https://www.ars.usda.gov/ARSUserFiles/60701000/Pickle%20Pubs/p411.pdf
[4] https://www.olivemypickle.com/blogs/news/probiotics-in-our-pickles-microbiology-lab-verified
[5] http://www.ifrj.upm.edu.my/26%20(02)%202019/(05).pdf
[6] https://www.frontiersin.org/articles/10.3389/fmicb.2016.01493/full
[7] https://www.researchgate.net/profile/James_Daily_III/publication/259880932_Health_Benefits_of_Kimchi_Korean_Fermented_Vegetables_as_a_Probiotic_Food/links/5746f02508ae298602fc05fd.pdf