My Daily Gut Health Protocol

Ever since developing IBS I’ve become a walking chemistry lab, tinkering to discover what best supports my gut. It’s a continuing journey, but here’s my current daily protocol - some of which I add to my morning power smoothie, which I feel is more gentle on my system.

Kimchi

Initially, taking this fiery Asian coleslaw felt counterintuitive! I worried the heat would further aggravate my gut, but from what I’ve read, and my own experience thus far, this hasn’t been the case. As a fermented food, like kefir and sauerkraut, it’s a powerhouse for our gut bacteria. I eat one teaspoon per day, or use it as a relish.

(I’ve tried to introduce kefir several times, including goat milk kefir, but even a teaspoon is currently too much for my gut). 

Turmeric 

As a warming spice, turmeric can be used to boost ‘sluggish’ digestion by promoting blood flow and supporting the lining of the gut. Turmeric is also a natural anti-inflammatory and increases bile flow. Bile is released by the liver and stored in the gallbladder. It aids digestion by breaking down fats you don’t want and helps to absorb healthy fats. Combine turmeric with black pepper (cayenne) for maximum absorption

Cinnamon 

Not just for Christmas! This warm festive spice is packed with anti-inflammatory properties. There are two types of cinnamon: Cassia and Ceylon. I use ‘true’ single source Ceylon cinnamon because it’s had less storage and transit time, cuts out the supermarket middleman and contains a lot less coumarin. Coumarin can be toxic in large doses. Cassia cinnamon contains approximately 1% coumarin, while Ceylon contains only 0.004%. It is much safer to choose Ceylon if you want to enjoy cinnamon regularly, as I do every morning in my smoothie.

As a general rule, choose single source spices if you can, because you’ll be buying direct. This means they’ve had less storage time than supermarket bought, which can be 2 years old by the time they hit the shelf. 

It's also important to watch the dosage and, as always, check for possible interactions with other supplements and prescribed medications. 

MyVegan Superfood Blend

Packed with spinach, broccoli, barley, kale and camu camu, an acidic fruit from the Amazon rainforest; packed with vitamin C, beta-carotene, fatty acids, protein and potassium

Flaxseed (Linseeds)

Commonly used for constipation, these little power houses are packed with fibre, omega-3 and phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (including omega 3s), 2 grams of dietary fibre and 37 calories. Ground flaxseeds are preferable, as whole flaxseeds can transit the gut undigested. 

Walnuts

Like all nuts, walnuts are calorie dense and high in fat, but these are mostly polyunsaturated fats, making them a great source of omega-3. I eat about 5-6 pieces, either as a snack, or blended in my smoothie. 

Walnuts also have anti-inflammatory properties, and some studies indicate they increase beneficial strains of gut bacteria, especially those which produce butyrate.

Butyrate

Butyrate is produced when “good” bacteria in the gut break down dietary fibre in the large intestine. It’s essential for the maintenance and repair of the intestinal wall lining, so I take a daily supplement of Bodybio butyrate to supplement my diet, which has nutrient gaps due to my IBS.

L- Glutamine 

L-Glutamine is an amino acid, a building block that creates proteins. It’s believed to help people with IBS by working to protect the mucous membrane of the intestinal wall. This membrane blocks bacteria and toxins from entering the blood stream and is believed to protect against damage from spiky proteins called lectins - including the most well known one, gluten. (Don’t take L-Glutamine within an hour of a protein rich meal or smoothie)

Heights Smart Probiotic

I also take Heights, described as ‘a high-impact, vegan formula of seven highly researched [gut-friendly] strains, plus zinc, also for the gut, immunity and mind. Guaranteed to contain a minimum of 20bn CFU in a single daily capsule. 

Fruit ‘n’ Veg

Naturally, this daily protocol supports my varied diet, rich in nutrients, low in processed foods and saturated fats. However, my IBS limits variety, because many fruits and vegetables trigger my symptoms. Spices have become a great way for me to get near the 30 plants a week for optimal gut health, as recommended by Professor Tim Spector - leading epidemiologist.

References

https://atlasbiomed.com/blog/9-reasons-why-your-gut-needs-butyrate/amp/

https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon

Always check with your doctor before making changes to your diet, especially if you have existing health conditions. This article is intended as information only and is not a means to diagnose or cure IBS.