Recognize stress as the number one cause of gut problems and actively implement simple daily practices to reduce it, as this can significantly improve gut health.
Align your eating window with your body’s circadian rhythm, avoiding food at night, to allow your gut lining to repair and optimize digestion, leading to significant health benefits like protection from obesity and diabetes.
For improved gut diversity and healing, especially with conditions like IBD or severe IBS, restrict your eating to an 8-hour window during the daytime, fasting for 16 hours, which can be easily achieved by skipping breakfast.
Consume a wide variety of plant-based foods, aiming for 30 different types per week (including fruits, vegetables, nuts, seeds, legumes, beans, pulses, and whole grains), as diverse fibers are crucial for feeding gut bugs and boosting immune system resilience.
Prioritize a diet rich in diverse whole plant foods while avoiding ultra-processed items, as this approach is consistently linked to longevity and a healthy gut microbiome.
Gradually change your diet by swapping refined carbs for whole grains, increasing vegetables, fruit, legumes, nuts, seeds, fish, and olive oil, while reducing junk and processed foods, as this can significantly improve depression symptoms.
Regularly consume fermented foods like yogurt, kefir, sauerkraut, kimchi, or kombucha to increase gut bacterial diversity and improve well-being, as probiotics in these foods facilitate a healthier gut environment.
Incorporate probiotics into your routine to potentially improve mood, IBS symptoms, neurological conditions, skin health, cholesterol, blood pressure, and decrease gut inflammation.
Find a form of regular exercise you enjoy, such as walking or resistance training, and consistently move your body, as it has widespread benefits, including improved sleep and overall well-being.
Chew your food at least 20 times per mouthful to slow down eating, allowing your digestive tract to relax and prepare for food, which aids digestion.
Refrain from constant snacking to give your gut adequate rest, which is crucial for its health and function.
After addressing diet and lifestyle, check your gut health first if you’re experiencing symptoms like joint pain, fatigue, or insomnia, as gut issues can manifest non-digestively.
If experiencing debilitating gut symptoms, consult your GP to rule out serious conditions like celiac disease or inflammatory bowel disease before self-treating.
Obtain personalized health advice, especially for gut issues, as different therapies are beneficial for different symptoms and a tailored approach is more effective.
If sensitive to gut symptoms, use a low FODMAP diet short-term under professional guidance to identify food triggers and allow gut healing, then gradually reintroduce foods to achieve the broadest possible diet.
If new dietary changes cause gut flare-ups like bloating or cramps, seek guidance from a trained healthcare professional to navigate food reintroductions safely.
Incorporate foods rich in polyphenols, such as diverse berries, into your diet, as gut microbes convert these into beneficial chemicals that support immune systems, heart health, and brain signaling.
Include foods high in inulin fiber, such as Jerusalem artichokes, leeks, onions, garlic, and bananas, as it serves as a significant energy source for beneficial gut microbes.
Consume true whole grains like oats, barley, frika, spelt, buckwheat, and brown rice, as they are valuable sources of anti-inflammatory fiber for gut fermentation and overall health.
Keep a diary of your alcohol intake to gain awareness of your actual consumption, especially if you have IBS or weight issues, as this can be a significant factor affecting your health.
Regularly dedicate time for stillness and reflection, and practice thankfulness, to slow down, avoid constant stimulation, and gain perspective on your life and well-being.
Seek out diverse life experiences beyond diet to keep your brain engaged, reduce stress and anxiety, and foster greater happiness and flexibility in adapting to life’s challenges.
Actively choose diverse foods and experiences, as overall diversity benefits your gut microbes and contributes to a more flexible and happier life.
Listen to your body’s hunger cues; if you naturally don’t feel like eating breakfast, skipping it can be an easy way to implement time-restricted eating and benefit gut health.
Be mindful of modern living practices that may decimate beneficial microbial populations, and strive to support them, recognizing their co-evolved role in human health.
Consider taking AG1 daily, as it contains five strains of gut bacteria shown to enrich the microbiome and plant-based compounds that feed beneficial bacteria, supporting digestion and overall gut health.