A Journey to Better Gut Health: A Personal Guide
I'm excited to share some of the things that have made a profound difference in my family's gut health.
This isn't medical advice, but a look at the practices and foods that have worked for us. I hope it inspires you on your own journey to a healthier gut!
The Power of a Probiotic Juice Recipe
A simple and effective method we've used is a probiotic juice recipe from Dr. William Davis, a well-known advocate for gut health. This recipe ferments fruit juice with Saccharomyces boulardii, the same beneficial yeast found in Florastor. This creates a powerful and easy-to-drink probiotic that can help support your gut microbiome.
Here is the recipe and instructions for making the juice:
Ingredients:
1 quart (32 ounces) of 100% organic juice, not from concentrate (grape works best)
1 Florastor capsule (containing Saccharomyces boulardii)
(Optional) 1/8 teaspoon of food-grade diammonium phosphate (DAP) to increase probiotic activity
Instructions:
Combine the juice and the contents of the Florastor capsule in a clean container (e.g., a mason jar). You can also use the original glass container if the juice came in one.
(Optional) Add the diammonium phosphate and stir well to incorporate.
Secure the container with a burp lid, which allows carbon dioxide to escape, or loosely cover it to allow for gas exchange.
Ferment the juice at around 70°F for 36-48 hours. Make sure to "burp" the container at least twice a day to release any built-up gas.
After fermentation, transfer the juice to the refrigerator to slow down the process. The probiotic count is highest at 48 hours, after which the drink can start to develop an alcoholic taste.
Enjoy it straight.
Important Considerations:
Fermentation Time: 48 hours is generally the optimal time for the highest probiotic count, but you can adjust this based on your personal preference for sourness.
Temperature: Saccharomyces boulardii thrives at around 70°F, but fermentation can also occur at cooler temperatures, although it may take longer.
Safety: Be mindful of the potential for excessive CO2 buildup. If you are not using a burp lid or an airlock device, be sure to "burp" the container regularly to prevent it from exploding.
Starting a New Batch: You can use a small amount of your finished juice (about 2-3 tablespoons) to start a new batch.
Benefits of Fermented Juice with Florastor:
Probiotic Support: The fermentation process can significantly increase the probiotic content of the juice.
Gut Health: The probiotics can help improve digestion, nutrient absorption, and overall gut health.
Traveler's Diarrhea Prevention: The beneficial yeast Saccharomyces boulardii may be helpful in preventing or managing traveler's diarrhea.
Easy to Make: This recipe is simple and can be easily adapted with different juices based on your preferences.
You can find more information about Florastor and its products here:
The Homemade Yogurt Revolution
If you're open to making your own yogurt, homemade yogurt can be a fantastic way to introduce a high concentration of beneficial bacteria into your diet. This is a simple recipe we've used with great results:
Homemade Yogurt Recipe
Ingredients:
2 cups A2 organic whole milk
1 tsp Natren yogurt starter
Instructions:
Bring the A2 organic whole milk to a boil in a pot. As soon as it begins to rise, take it off the heat.
Allow the milk to cool to approximately 115°F.
While the milk is cooling, prepare a small, separate bowl with 1 teaspoon of the Natren yogurt starter.
Take a small amount of the cooled milk and add it to the starter in the small bowl. Stir until it is completely incorporated and lump-free.
Add this mixture back into the pot of boiled milk and stir thoroughly.
Pour the milk and starter mixture into yogurt cups and place them in a yogurt machine for 8 hours.
You can find the Natren yogurt starter here:
If you don't have the time to make yogurt, a great alternative is to purchase store-bought products that are rich in probiotics. We recommend looking for kefir that contains a variety of beneficial strains, such as the Lactobacillus reuteri strain. An excellent choice is LifeWay Kefir, which is known for its wide array of probiotics.
You can learn more about LifeWay Kefir here:
Understanding Your Digestive Fire (Agni) with Ayurveda
Ayurveda, a traditional system of medicine, emphasizes the importance of "Agni," or your digestive fire. A strong Agni is essential for breaking down food, absorbing nutrients, and eliminating waste. When your Agni is weak, it can lead to poor digestion and a buildup of toxins (Ama).
A key Ayurvedic principle is to eat your heaviest meal at lunchtime. This is when your Agni is considered to be at its strongest, allowing for the most efficient digestion. Eating a lighter meal in the evening gives your body ample time to rest and repair.
Other Ayurvedic practices for gut health include:
Mindful Eating: Pay attention to your food and chew it thoroughly to signal your digestive system to release the necessary enzymes.
Warm Beverages: Avoid drinking cold or iced beverages, as they force your body to expend energy to warm the liquid, which diverts energy away from the digestive process and weakens your Agni. Instead, opt for beverages that are slightly warm or at room temperature throughout the day.
Spice Up Your Life: Incorporate digestive spices like ginger, cumin, coriander, and fennel into your cooking to help stimulate your Agni.
The Importance of Avoiding Gut-Damaging Foods
A healthy gut lining is crucial for overall health. The lining of your intestine is designed to be a protective barrier that allows nutrients to pass through while keeping harmful substances out. When this barrier becomes compromised, it can lead to a condition known as "leaky gut syndrome," or increased intestinal permeability.
Leaky gut allows toxins, undigested food particles, and bacteria to "leak" into your bloodstream, which can trigger inflammation and a range of health issues.
Foods that are often linked to a leaky gut include:
Processed Wheat and Gluten: Gluten, a protein found in wheat, barley, and rye, can activate a protein called zonulin in some individuals, which can increase intestinal permeability.
Sugar: Excessive sugar consumption can disrupt the balance of your gut bacteria, promoting the growth of harmful bacteria and yeast.
Processed Foods: Foods high in artificial ingredients, preservatives, and refined carbs can contribute to gut inflammation.
By reducing your intake of these foods and focusing on a diet rich in whole, unprocessed foods, you can help support the integrity of your gut lining and promote a healthier digestive system.
Beyond general gut health, it's worth noting a significant personal observation from our journey: the consistent use of the Florastor juice, homemade yogurt, and LifeWay Kefir products has also been very beneficial in managing my husband's eczema. It's a powerful reminder of how interconnected gut health is with overall well-being, including skin health.
Upcoming Special Events:
8/19 Trauma-Informed Somatic Experiencing Restorative Yoga with Sound Healing & Reiki
https://app.fitli.com/business/manor-mill/schedule#session-3029744
8/24 Trauma-Informed Somatic Experiencing Restorative Yoga with Sound Healing & Reiki SPECIAL EVENT: Sound Bath provided by our special guest, Audra Howard-Ferguson. During this time Jennifer will also provide individual tuning fork treatments in addition to the usual class offerings.
https://app.fitli.com/business/manor-mill/schedule#session-3086104
Audra Howard-Ferguson Events!
We're excited to share that our good friend and sound healing colleague, Audra Howard Ferguson, is offering sound baths in Towson at the Chesapeake Mental Health Collaborative 1012 Dulaney Valley Rd, Towson, MD 21204.
You can join her for these unique and restorative events in August and September. For more details, please see the flyer below. We hope that you can make it to these amazing sessions!
https://www.cmhcweb.com/event-details/sound-healing-immersion