General Gut Health

Should You Try the Plant Paradox Diet?

After one of my friends told me she found much relief from her autoimmune issue with Lupus after working with Dr. Gundry, I was certainly intrigued by his new book I was seeing all over the internet. To my delight, my stepmom bought be a copy for Christmas and I read it page to page over my Christmas break.

For science geeks and health nuts, you will LOVE the science and detailed explanation about the mechanisms in our body that support and hurt our gut health as well as all the research that Dr. Gundry put into this program. While his naturalist theories as to why these mechanisms exist can be argued, the scientific data demonstrates clearly and sensibly what physiologically is happening in the body when we eat certain foods and how that affects our health. In addition, he offers a plethora of  researched data, as well as anecdotal and lab evidence to substantiate the diet indeed makes a difference in our health.

But for those who can get overwhelmed or bored by the science and just want a gyst to understand why or how it works and then get to it, you may want to grab his Quick and Easy version of the book or just go straight to the cookbook he just came out with as he does briefly explain the science behind the program.

Personally, I need to understand WHY something works before I’m willing to put effort into a new way of eating. I also want to make sure I have bought into the belief that it is good for me and not harmful to switch to a different way of eating. There are a lot of fad diets out there that will help you lose weight or reduce certain symptoms but it doesn’t mean it is good for you long term. Especially when such a lifestyle requires me to cut out certain foods from the daily staples I love. I better really understand why I need to do it, or I just won’t do it. My tastebuds will win every time.

I had actually heard about reducing lectins in one’s diet last year. Didn’t understand why but read that lectins could bother some people and aggravate health issues. I looked at the rules and was like, nope. Ain’t going to do that. Too hard. But I didn’t understand the why or the how. Once I did, it certainly seemed worth the effort. And it is much easier after you change some habits and learn alternatives!

But after reading the book, I was certainly sold and ready to start the program.

Here is the summation of what it looks like:

Phase 1--(3 Days)- Cleanse to prepare the gut for healing

Phase 2-– (6 Weeks Minimum)– Plant Paradox Eating Plan. 

Phase 3–(After healing) Modified Plant Paradox lifestyle with intermittent fasting. 

Would the Plant Paradox Work for Me?

woman tired and sick eating foods with lectins

This program is for you if you fit any of the following types:

  1. You want to lose weight and reduce bloating
  2. You want to heal from a disease or illness like thyroid disease, diabetes, lupus, multiple sclerosis, etc.
  3. You want to improve your gut health and reduce digestive problems

So what is the essence of the Plant Paradox diet?

Well the title alludes to it a bit. Paradoxically to our prior thoughts, there are some plants that are just not good for our gut. What?! Yep. And this diet, seeks to reduce or eliminate them so that our bodies can heal because much of our health issues are caused by a lifestyle of overconsumption of such plants.

Some of the big ones include corn, wheat, soy, beans, traditional dairy, some fruits under certain conditions, and night shade vegetables (the hardest for me)!

So what is wrong with these plants? They are full of what is called lectins or proteins that act like lectins.

Now this is not the entirety of what Plant Paradox is about. There is much more he discusses and encourages us to eliminate for our health, but as far as food goes–this is the essence of what we eliminate/reduce on the Plant Paradox diet.

So What are Lectins and Why are They Bad?

bell peppers tomatoes beans, potatoes with lectins

As Dr Gundry explains it, seed bearing fruits have a self-protective mechanism built in them to make sure their seeds are spread only when they are ready to actually reproduce. To protect the plant from being eaten too early and defeat the purpose of it’s seeds, it produces a chemical called lectins that hurt the predator trying to eat it. These lectins can paralyze insects and make larger prey feel sick. When the fruit becomes ripe, however, the lectins decrease making the plant edible, increasing its chances of its seeds spreading out.

In today’s world market, much of our fruit is now imported. In order to make sure the fruit survives its ride to your local market, it is picked while still not ripe and therefore full of lectins. The unripe fruit is then gassed to bring it a ripe-like color and then we consume it before it’s lectins have naturally dissipated. The effects are wreaking havoc on our bodies.

Night shade veggies tend to have a lot of lectins all the time, in their skin and seeds. But in our fast paced world today, most of us are not blanching the skin off or removing the seeds from these plants and so are eating all of the lectins and continuously bombarding our gut with this organic chemicals (no, natural is not always good!).

Then due to the whole grain health craze, we are now over consuming grains with the hull still around it (full of lectins) and don’t recognize that this type of fiber we are eating is actually hurting our gut even more.

What Lengths Does it Require of Me to Get Healed? 

pasture raised chickens have low to no lectins in their meat

The Plant Paradox seeks to give your gut a break from the constant intake of lectins for a minimum of 6 weeks. Because our gut can be so hurt by the harmful effects of these lectins, in order for us to completely heal it, we need to try and eliminate all forms.

Some of these lectins sneak in through the animals that we eat, because those animals are now fed by Big Agra with tons of lectin-packed foods. Our cows are eating corn and soy instead of grass.

Our chickens are eating corn and soy instead of insects and fruits/veggies (non soy or corn), and even our farm-raised fish are not eating what they were created to eat in their natural environment. So all the lectins they are eating are now found throughout their protein fibers and so we eat even more. You think you are eating beef, but really it’s just beef flavored corn and soy.

Trade Joes has a great french butter with only A2 proteinTherefore, part of Plant Paradox seeks to reduce meat intake to 8 oz maximum and only grass fed beef, pasture-raised poultry, eggs,  and pork, and only wild caught fish.

As for dairy, most cows today produce two casein proteins and their A1 protein acts much like a lectin, and the cause of most people’s dairy issues. Plant Paradox requires you to eat dairy only from French or Italian cows which only produce A2 protein just like the other safe dairy producers like Sheep and Goat.

What Can You Eat?

While many people can get so hung up on what they can’t eat, they can fear they can’t eat anything, but that is not the case. What I loved about going on Plant Paradox is that it opened me up to discovering a delicious array of other veggies I used to rarely eat or never even tried because I had become so accustomed to my same ol’ lectin containing veggies I had grown to love.

cruciferous vegetables are lectin free

Cruciferous veggies like cabbage, cauliflower, broccoli. Roots and tubers like parsnips, jerusalem artichokes, turnips, and more! A2 dairy is delicious and so are the grass fed and pasture-raised meats!

While it is not the official Plant Paradox list, I have created a pdf guide for what to eliminate and what to replace those foods with for anyone interested in getting well and taking care of their gut. I include the essentials and then offer different levels for those who really want to get deep in their healing, with the latter levels including some of the more detailed changes needed in the Plant Paradox diet. To get a copy, sign up here. It will connect you to my FB Page and you can ask questions or get more help from there. I can also send you alerts when I post more articles or videos on gut health so you can continue your journey!

Did it Work for Me? 

IMG_4476After phase 1, I stayed on phase 2 for the full 6 weeks 99% of the time and saw immediate improvement in my bloating, focus, energy, and overall feeling well. I also lost about 10 lbs!

I am continuing on in phase 2 because when I have cheated my body has gotten mad at me, so I know I will need longer to heal. And honestly that makes sense to me. I’ve eaten a lectin packed diet for almost 40 years and have IBS. I have eliminated wheat and dairy for the last 2 years but going night shade, legume, and rice free, was not something I had yet considered. I have noticed that when I stick to the diet, my bowel movements look healthy (which rarely if ever happened before I went on the diet, even with all my prior restrictions and “healthy” choices), and my belly is flat, not bloated, and my shoulder does not hurt. :). Yesterday I did not follow the diet and I reaped the consequences. So I will stick to it.

For many people with autoimmune diseases, staying on the Plant Paradox as a lifestyle is the best way to keep symptoms away. For the rest, at least reducing lectins or living the lifestyle 70/30 is ideal to make sure damage doesn’t return. He definitely recommends slowly bringing foods back and seeing how your body does as well as making changes in how you prepare the food to reduce the lectins. Read the book! Full of tips!

If I do cheat on occasion, which I plan to (I enjoy an 80/20 lifestyle as I find that it is realistic while being relatively stricter than what others may need), I will make sure to skin those squashes and deseed them, etc as well as take some anti-lectin supplements to help smother them before they reach my gut. 🙂 I don’t want to over use them (that would get expensive) but it’s nice to have them if I go out to dinner or go to a birthday party and want some refried beans or a good corn-fed carne asada!

Farmacy not Pharmacy, General Gut Health, Supplements, Uncategorized

Why Your Probiotics May Not Be Working

A lot of people hear how important probiotics are to gut health. And it’s true! Our lifestyle and diet has not made it easy for our guts to nurture and grow a healthy microbiome. So supplementing with probiotics can help incredibly with digestive issues, anxiety/depression, allergies, autoimmune issues, and more. However, they can be pricey and when some people I hear complain that they didn’t notice an improvement from taking them, I can see why many quit after a short trial. Don’t do that!

probiotic killersWhat we forget is that one of the reasons why our lifestyle and diet doesn’t make it easy for a healthy microbiome to flourish in our gut, is that we don’t feed the bacteria in our gut what they need to multiply. Our diets are rich in protein, refined carbohydrates, and fats, but not enough in specific types of carbohydrates our gut flora love and need to survive.

So we spend thirty to sixty dollars a month on probiotics and within a couple of days those billions of bacteria die off before they had a chance to make a difference.

So what are we not eating enough of? Prebiotics. And these are made up of primarily undigestible carbohydrates. These are the carbs that do not get digested in your upper intestine so they make it to your lower intestine where are your bacteria are supposed to grow and thrive.

Probiotic foods dietThose bacteria get hungry, but sadly, pizza, hamburgers, and even many salads are already digested by the time they make it to the lower intestine, which means that those bacteria are starving. And just like any living creature, if they don’t get the food they need to survive, they will die.

So what do we need to eat in order to feed our microbiome from our probiotics? We need inulin, fiber, pectin, flavanols, and fructooligosaccharides and polyphenols.

Prebiotics have one or more of the indigestible carbohydrates from the list above and come in the form of some common and not so common foods. I’ve compiled a list here for you to use and make sure to include a few forms of these prebiotics every single day.

Roots and Tubers:

  • chicory root (drink like coffee)
  • potatoes
  • yams/sweet potatoes
  • yacon, konjac, hicama, and burdock roots
  • jerusalem artichokes (sunchokes)
  • garlic
  • onion
  • parsnips and turnips
  • celery root

Some Fruit:

  • blueberries
  • unripe/green bananas
  • plantains
  • apples
  • mangos
  • papayas
  • Pulp from ripe, in season, organic fruit.
  • Figs (technically a flower!)
  • dried dates and figs

Some Veggies:

  • celery
  • leeks
  • dandelion greens
  • seaweed
  • spinach
  • asparagus
  • radicchio
  • Belgian endive
  • Cruciferous veggies (cooked if you have IBS)
  • Leafy greens

Some grain:

  • hulled barley
  • oats
  • wheat bran

Seeds:

  • chia/flax seeds

Fungus: 

  • Mushrooms

Some Nuts

  • Pistachios
  • Walnuts
  • Macadamias
  • Pecans

Other Starches

  • Shiratake noodles
  • other non-grain “pastas”
  • Some Sauces/Vinegars/Oils
  • lemon juice
  • vinegar
  • Italian balsamic vinegar

probiotic1-13So go ahead and sprinkle some flax seed on that spinach salad, add a yam to your dinner, and don’t forget to flavor up that meat with some garlic and onions. Your probiotics will thank you and you just might start noticing them really work to help you with regularity, reduced anxiety, reduced bloating and gas, and overall wellness.

On the days when you don’t have time or the circumstances don’t lend yourself to any real amount of prebiotics. You can also supplement.There are a few great prebiotic supplements out there from trusted companies like Garden of Life and Doctors in the wellness community including Dr. Gundry, Dr. Lynch, and Dr. Tobias.

 

 

 

Farmacy not Pharmacy, General Gut Health, Supplements

8 Ways to Fight Infection Without Antibiotics

Antibiotics are an amazing scientific discovery that have saved countless lives. I’m so glad they exist and believe that when there is a real need for them, they are a God-send.

But the sad truth is, they are over-prescribed by doctors. And between antibiotic usage, the S.A.D of most people in the western world, and the stress of American life–our gut and therefore our bodies and minds are paying the price.

Just one bottle of antibiotics kills enough good bacteria in your gut that it takes an entire year for a healthy gut to recover from it, and that is not quite completely.

And that’s a healthy gut.

So when it comes to taking antibiotics, you really need to be careful about jumping the gun and opting into that as a first resort for infection. Make it a last resort unless you have something that is deadly if not used. Here are some ways to prevent infection and what supplements to take if you fear one starting to develop.

Made of Probiotic symbol heart and symbolic medical illustration of the intestinal bacterial floraPrevention #1- Keep Your Gut Healthy in the First Place

First off, I will say that you can be preventative in general of upper respiratory infections that lead to needing antibiotics often times by doing two things– keeping your gut healthy will keep your immune system strong will help. This means staying on a probiotic regimen is necessary to keep your microbiome count diverse and abundant. The more diverse and the more abundant the better. My three favorites include Seeking Health’s Probiota 12, Dr. Mercola’s Complete Probiotics, and Modere’s Probiotic Support (Tastes amazing and perfect for kids).

Woman with allergy symptom blowing nosePrevention #2–Eliminate Allergens, Which Can Lead to Inflammation and Infections

Eliminating allergens from your life including foods that you are allergic too, is key. And I don’t mean allergies that make you go into anaphylactic shock. Obviously that, but food allergies can show in other ways too.  I’m talking about the foods that cause bowel issues, or nasal congestion and inflammation in your body because that causes complications that lead to infection.

I used to get 1-3 upper respiratory infections a year that lead me to get antibiotics. This was a common issue that to me was normal. And I even prided myself in the fact that I only needed to go to the doctor 1-3 times a year.

It wasn’t until I got off dairy and wheat that I noticed, I didn’t get those upper respiratory infections anymore. I saw a D.O who took an allergy panel on me and told me that if I stayed away from those two foods, I probably wouldn’t have any more issues. That it was caused by congestion that turned into bacterial infections. Sure enough, she was right. The only antibiotics I have had in the last 8 years have been a bottle of antibiotic eye ointment for a bad case of pink eye my usual natural remedy couldn’t get rid of.

But in the case that you do get a UTI, a bad cold, a possible sinus or ear infection, or some dreaded pink eye– here are some ways you can get on top of it so you don’t need to get on antibiotics. Definitely Put These in Your Medicine Cabinet and cold-kits.

elderberriesElderberry Extract– Now this is more of a natural anti-viral. But a lot of viral colds can turn into a bacteria-ridden infection if they are complicated by allergies or are not cleared up so bacteria starts collecting in the congested areas. This is very preventative. It will help you get over a cold or flu much faster and prevent you from getting an infection.  I personally prefer the droppers with concentrated elderberry and no alcohol over other tinctures and syrups. They have to be carefully made so it is safest to buy them rather than make your own from elderberries.

silverColloidal Silver– This stuff is amazing! It is a natural antiviral, antifungal, and antibacterial positively charged mineral that attaches to the cells of these bugs and destroys them. It is not safe to use it all the time or in large quantities but with the recommended dosages, it is safe and incredibly effective. I prefer Sovereign Silver brand because their’s is 98% positively charged as well as use the tiniest particles available to make it easy to absorb and eliminate. I use it in my kids ears when they have ear aches, sniff it up my nose when I have a cold that I don’t want to turn into a sinus infection, and even in my eyes when I have gotten an eye infection. You can get it as a nasal spray and as a dropper and I always have one of each in my medicine cabinet. They now have one with dosage best for kids! Woohoo! I’ve used it on cuts and on ingrown toe nails.

oregano oilOregano oil — in concentrated form, oregano oil has natural antioxidant, antibacterial, anti-fungal, and antiviral effects. Many of my friends swear by it for their yeast infections, UTI’s, colds, flus, and more. You can can take it in capsules or straight from a dropper! Studies show that it is particularly great for gut health as well, reducing inflammation, ridding the body of candida, and helping ailments such as colitis.

cranberriesD-Mannose— This is my go-to for UTI’s. It is a type of sugar that is in cranberries that has an amazing ability to prevent bacteria like e-coli from sticking to the walls of your urinary tract and causing infection. E-coli is the number one cause of urinary tract infections. So it is a great first resort if you notice the early stages of one coming or if you are prone to them as part of your regular preventative routine. If you don’t notice a difference in a day of taking D-Mannose, try the Oregano oil before heading to the doctor for those antibiotics. If you catch it early, you can get rid of it within a couple of days.

garlicGarlic and Garlic Oil– Not only does garlic add flavor to your food, but it also has incredible anti-bacterial and anti-inflammatory properties. Swallow the garlic toes whole or in concentrated form in capsules for cold fighting strength, or drop the garlic oil in your ears for an ear infection. I like to alternate between garlic oil and colloidal silver for ear infections. My kids find instant relief since they are the ones more prone to them.

Manuka_flowers_and_native_beeManuka Honey– Honey has been used for centuries as a natural anti-biotic, with incredible benefits on bacterial skin infections. But Manuka Honey has had the most of the reputation for such medicinal qualities. You can not only eat it straight and raw, but you can also buy skin creams with it. But it has been known to destroy MRSA and prevent/treat strep throat and other staph infections.

If you are good about keeping your immune system strong and allergies to a minimum, you are already well on your way to reducing your need for antibiotics. But if you are getting sick or catch the beginning stages of an infection, these are excellent natural remedies that will help you get well, and keep that gut flora vibrant.

Sources

https://www.webmd.com/vitamins/ai/ingredientmono-434/elderberry

https://www.healthline.com/nutrition/colloidal-silver#benefits

https://www.verywellhealth.com/oregano-oil-health-benefits-89490

https://chriskresser.com/the-high-price-of-antibiotic-use-can-our-guts-ever-fully-recover/

 

General Gut Health, Supplements

Start Healing Your Gut with These 4 Changes

When chatting with people and sharing my story, I often hear this question: Where do I start with healing my gut?

Chances are it needs healing because if you are a normal American living a typical American lifestyle– you have damaged it.

You’ve been over-sanitized, over-stressed, over-stuffed with inflammatory foods, and over-prescribed with antibiotics and pharmaceuticals covering up the issue and not resolving the root of the problem.

And you may have the symptoms to prove it: 

  • Depression/anxiety
  • IBS/Crohns
  • Food Allergies
  • AutoImmune diseases
  • Diabetes
  • Thyroid Issues
  • Obesity
  • and more…

I truly believe that gut health is foundational for all health. And gut issues are the root of most health issues.

The road to healing our gut can be long, depending on how much and how long the damage has gone for. But no matter the circumstances, the same three or four first steps are essential. The rest will depend…

The first piece of advice I give all my friends and acquaintances who ask me is this….

Stop Eating Wheat and Dairy!

This is the simplest, least complicated change you can make in your diet. Once you have that down, then you can up the ante and go on a Paleo-type diet which is best for healing the gut. You get rid of legumes, sugars and starches as well for a good 30-60 days at least and significantly increase your leafy green intake. Ideally you want to make this an 80/20 lifestyle for yourself if you don’t want to regress.

Inflammation Word CloudUntil then know this-wheat and dairy are the most common inflammatory foods and often times the main staple foods of most Americans. I could write an entire paper on wheat alone. But I’ll share the gyst for wheat and dairy right here.

  1. If you have gut issues, gluten will most likely exasperate it.
  2. The US mandated that wheat products be enriched back in 1998. Enrichments include synthetic vitamins like folic acid in it, which a large population of people cannot breakdown.
  3. Dairy is something most people’s bodies have a hard time breaking down. We were not meant to eat a lot of dairy in the first place.
  4. When we have gut issues, we can become extremely sensitive to the dairy protein A1 and for some even A2, as well as the inflammatory effects on our gut.

Trust me, I know that when you hear this, you might want to cry, but there are tons of great recipes and alternatives to both and while it can be a difficult transition if you love these foods, you will feel better and it will get easier! Eventually you can work them back in small amounts on occasion without consequences. Here is a great book with lots of recipes to make your life easier if coming up with meal ideas without wheat or dairy is a challenge for you.

Increase Your Stomach Acid and Digestive Enzymes

Male Internal Anatomy with Stomach Acid Highlighted

If you have symptoms of gut issues, chances are you have low stomach acid and low digestive enzymes.

Low stomach acid is by far one of the most common triggers for other gut issues that happen further down the line due to it’s effects. Stomach acid sanitizes your food, breaks down your proteins, breaks down your vitamins and minerals so you can absorb them, triggers your gall bladder to kick in and digest your fats, and triggers your gut to get into digestion mode. If your body is not doing those things, you can wreak havoc in your gut and in your health.

You can learn more about how low stomach acid leads to other gut issues here as well as how to test your self to see if you have low stomach acid. Then if you have the symptoms and took the test to discover you are low in the stomach acid, start supplementing with Betaine HCL with pepsin   with your high protein meals, but start at the lowest dosage and work your way up to your optimal level. I go over this process in more detail in that same article above.

Also begin taking a good digestive enzyme. Enzymes that help us digest our food occur naturally in raw veggies we eat. Unfortunately with our modern diet, these get cooked out or are absent, making our stomachs depleted of the digestive enzymes needed to break down the various carbohydrates, proteins, fats, and sugars in our food. So if you are not eating raw veggies at the beginning of every meal….take some enzymes. I take a full spectrum one because my gut issues are enough that I need help digesting everything.

With HCL and digestive enzymes, you will notice an improvement in your digestion right away. And may even notice an improvement in your other symptoms long term, like anxiety or depression.

Next..

Do a Cleanse on Your Gut

green cleanse drinkPrepping your gut for what is next can be helpful to get it moving in the right direction. A cleanse will get rid of anything your sluggish gut is holding on to, and trigger your liver and kidneys to start releasing toxins. When your body holds on to toxins, its hard to heal. Make sure you are not already sick when you do this as your body needs to be ready to get rid of the toxins. A cleanse will also help your body get ready to shed fat if your gut issues have lead to weight gain that won’t go away.

I like to regularly cleanse to keep my body healthy all year long. I use a great 3-Day Gentle Cleanse you can do every month if you want. Do this after about 10-14 days after you have gone wheat and dairy free.

Finally….

Rebuild Your Microbiome with ProBiotics

Microbiome Word Cloud

A healthy microbiome is essential for a healthy gut. But sadly, this microbiome for most Americans have been starved and killed by modern American practices. C-section births, antibiotics, over-santization, and low stomach acid from stress and nutrient deficiencies have lead to a plethora of people with a scarcity of good-bacteria in their gut.

You want a variety of different species in your gut and you want a lot of them. That variety and amount helps you store nutrients, use sugar, regulate your appetite, and control your weight as well as reduce inflammation, make serotonin and melatonin, and keep your gut communicating properly with your brain.

If you have a lot of food and seasonal allergies, you will want to start with low-histamine variety which are high in bifidos. This is the one I give my husband. It has a variety. I would take 1-3 of these everyday with food.

If you don’t have an abundance of allergies, you can handle the larger variety and that’s a good thing. They are good for you as long as your body hasn’t build antibodies to histamines like so many have. I alternate between these Seeking Health’s Probiota 12 and Dr. Mercolas’s Complete Probiotics  to make sure I get a good spectrum of probiotc in my gut. I also have them autoship every 90 days so I don’t miss and stay on track.

Probiotic benefits greenAnd by the way, you should stay on probiotics if you have gut issues. Just one bottle of antibiotics takes a year for your gut to recover from with probiotics. So count every bottle of antibiotics you’ve taken over the course of your life, consider all the other issues, and recognize this is essential.

The only people who should not follow this step are those with SIBO. Check out this article for symptoms of SIBO. If you have symptoms, you may want to take this test first to confirm. If you test positive, then kill the over-growth of bacteria in your small intestine before you start adding more bacteria in your body. You need your bacteria in your large intestine, not your small intestine. Until SIBO is killed, the probiotics will only make it worse.

Next Steps…(Not in any particular order)

  • See a naturopath and get some stool, urine, and blood tests to see the details of what is going on with you (This is worth every penny!)
  • Go all the way with Paleo with lots of veggies and prebiotic food
  • Possibly go on a FODMAP or LECTIN Free diet/lifestyle if your gut is still having issues or you have an autoimmune disease (Plant Paradox is a great Resource) .
  • Exercise!
  • De-Stress!
  • Drink lots of filtered water
  • Drink Bone broth daily
  • Take Fish Oils and L-Glutamine
  • Replenish Your minerals
  • Get Your Vitamin B’s in and Folate
  • Read Dirty Genes
  • Read Plant Paradox or if you don’t care about all the science behind it and just want to do it and get results check out his Quick and Easy version here and the cookbook with 100 recipes! 
  • Get Genetic Testing

I’ll write more on these next steps needed to replenish your body with the nutrients it needs to thrive, and eradicating the triggers that complicate and prevent your body from doing its job.

If you are struggling with depression or anxiety, there’s even more I will share. But regardless of what you are struggling with–these 4 steps are what I’d tell anyone with gut issues to start with.

Summary of What to Get to Complete Your First 4 Steps:

Against the Grain

Plant Paradox Cookbook

Betaine HCL with Pepsin

3 Day Cleanse 

Seeking Health Probiota 12, or Histaminix

Dr. Mercola’s Complete Probiotics

You can also get a great starter pack for your gut health here.