Your gut contains over 400 strains of bacteria.1 This community of microorganisms that live in your gut is called your gut microbiota. The health of your gut has a significant impact on your overall health and wellness.2
Humans need a diversity of gut bacteria to help them digest and absorb nutrients, regulate their metabolism, and build the immune system.3,4,5 Certain gut microbes play a role in brain development and function.6 Your healthy gut bacteria also fight pathogens and reduce inflammation.5 Maintaining a balance and diversity of healthy gut bacteria is essential for preventing numerous inflammatory diseases, including inflammatory bowel disease, type 2 diabetes, and certain cancers.2,5,7
Use these natural strategies to improve your gut health and balance your gut microbiota.
- Get a chiropractic adjustment to remove any interference in the “gut-brain axis,” which is the communication network between your brain and your central nervous system.8,9 Because your gut and brain are linked, you have to have good communication in your central nervous system to have a healthy gut.8,9
- Minimize the amount of water you drink with meals. It can potentially dilute mineral balance and digestive stomach enzymes.10
- Avoid high-sugar, packaged, and processed foods, like frozen dinners, granola bars, cereals, hot dogs, and desserts.11,12 Also, read the Nutrition Facts label and avoid these ingredients: high-fructose corn syrup, dextrose, maltose, trans fats, and hydrogenated oil. A high-sugar, highly-processed diet reduces the number and diversity of beneficial bacteria in the gut.11,12
- Eat a primarily plant-based diet or consume more plant-based carbohydrates like whole and ancient grains, veggies, nuts, and berries.13 Plants contain phytochemicals that feed your healthy gut bacteria and can improve digestion.13
- Increase fiber intake by eating more veggies, whole and ancient grains, low-sugar berries, and legumes.14 Men should aim for 38 grams and women should aim for 25 grams.15 Fiber fermentation in the gut produces short chain fatty acids, which improve immunity, protect your gut lining, and can help prevent inflammatory diseases, like colon cancer.14,16
- Eat fermented foods, such as kimchi, sauerkraut, and no-sugar-added coconut yogurt. Fermented foods support the colonization of healthy gut bacteria, which helps improve digestion, nutrient absorption, and fight off pathogens.17,18 You can also take probiotics, which has been shown to help to balance and maintain healthy gut flora.18
- Get 7-9 hours of sleep per night.19 Interrupted and lack of sleep changes your gut microbiota.20
- Reduce stress. Try deep breathing, meditation, or keeping a stress diary.21 Stress causes inflammation, irritates your stomach, and can alter your gut microbiota.22
- Be positive. Maintain a positive mindset by thinking of your goals and successes.23 The gut-brain connection suggests that your mood can impact your gut health and vice versa.24
Oxygen & Exercise
- Perform endurance exercises frequently. Both high-intensity and low-intensity workouts can support a healthy gut.25, 26
Please consult with your healthcare practitioner before starting any exercise program.
- Avoid smoking or drinking alcohol. Both deplete healthy gut bacteria, lower your immune system, and can contribute to intestinal damage.27
- If you can, avoid taking medications and over-the-counter anti-inflammatories. These kinds of medications can reduce healthy gut bacteria and contribute to antibiotic-resistance. 28,29
Talk to your healthcare practitioner about including these and/or any other nutraceuticals in your dietary practices.
Gut Health Nutraceutical Recommendations
|Nutraceutical||Instructions for Use|
|Max GI||2 capsules before each meal|
|Probiotic 50B||1 capsule per day with a meal|
|Pro L-Glutamine||1 teaspoon in water or greens, twice daily|
|Dynamic Fruits & Greens||1-2 Scoops Daily|
|Resolve||2 capsules daily with 8oz water|
Daily Essentials for Men or Women
|Contains||Instructions for Use|
|Two (2) capsules of Multivitamin (Men’s or Women’s)||One packet daily with a meal.|
|One (1) capsule of Vitamin D3 + Probiotics|
|One (1) capsule of B-Complex with Delayed Release|
|Two (2) softgels of Optimal Omega|
|Two (2) capsules of Magnesium Glycinate|
Never modify any medications or other medical advice without your healthcare practitioner’s support.
*For optimal results, we recommend you have you undergo a metabolic analysis profile test, which tests for key biomarkers that identify nutritional deficiencies, toxicities, bacterial overgrowth, and drug effects. Talk with your MaxLiving Chiropractor about the Metabolix Program to get tested and be able to obtain a more customized health plan.
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2. Guarner F, Malagelada, J. Gut flora in health and disease. The Lancet. 2003;361(9356):512-19.
3. Krajmalnik‐Brown R, Ilhan Z, Kang D, DiBaise JK. Effects of Gut Microbes on Nutrient Absorption and Energy Regulation. Nutr Clin Pract. 2012:27:201-214.
4. Nicholson J, Holmes E, Kinross J. Host-Gut Microbiota Metabolic Interactions. Science. 2012;336(6086):1262-1267.
5. Sekirov I, Russell SL, Antunes CM, Finlay BB. Gut Microbiota in Health and Disease. Physiol Rev. 2010; 90(3):859-904.
6. Forsythe P, Sudo N, Dinan T, Taylor VH, Bienenstock J. Mood and gut feelings. Brain Behav Immun. 2009;24:316–323.
7. Integrative HMP (iHMP) Research Network Consortium. The Integrative Human Microbiome Project: dynamic analysis of microbiome-host omics profiles during periods of human health and disease. Cell Host Microbe. 2014;16(3):276–289.
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9. Rhee SH, Pothoulakis C, Mayer EA. Principles and clinical implications of the brain-gut-enteric microbiota axis. Nat Rev Gastroenterol Hepatol. 2009;6(5):306-14.
10. Gotter A, Higuera,V. What to Drink for Acid Reflux. Healthline. https://www.healthline.com/health/gerd/beverages. Updated March 1, 2018. Accessed April 24, 2019.
11. Dix M. What’s an Unhealthy Gut? How Gut Health Affects You. Healthline. https://www.healthline.com/health/gut-health#signs-and-symptoms. Updated July 2, 2019. Accessed April 24, 2019.
12. Zhang M, Yang XJ. Effects of a high fat diet on intestinal microbiota and gastrointestinal diseases. World J Gastroenterol. 2016;22(40):8905–8909.
13. Wu GD, Compher C, Chen EZ, et al. Comparative metabolomics in vegans and omnivores reveal constraints on diet-dependent gut microbiota metabolite production. Gut. 2016;65(1):63–72.
14. De Filippo C, Cavalieri D, di Paola M, et al. Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. Proc. Natl. Acad. Sci. 2010;107(33):14691–14696.
15. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005.
16. Zeng H, Lazarova DL, Bordonaro M. Mechanisms linking dietary fiber, gut microbiota and colon cancer prevention. World J Gastrointest Oncol. 2014;6(2):41–51.
17. Bilodeau K. Fermented foods for better gut health. Harvard Health Publishing. https://www.health.harvard.edu/blog/fermented-foods-for-better-gut-health-2018051613841. Updated May 16, 2018. Accessed April 24, 2019.
18. Bandyopadhyay B, Mandal N. Probiotics, Prebiotics and Synbiotics – In Health Improvement by Modulating Gut Microbiota: The Concept Revisited. Int J Curr Microbiol. App Sci. 2014;3(3):410-20.
19. National Sleep Foundation. How Much Sleep Do We Really Need?. National Sleep Foundation. https://www.sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0. Accessed January 9, 2019.
20. Benedict C, Vogel H, Jonas W. et al. Gut microbiota and glucometabolic alterations in response to recurrent partial sleep deprivation in normal-weight young individuals, Mole Metab. 2016;5(12):1175-86.
21. Davis M, Eshelman ER, McKay M. The Relaxation & Stress Reduction Workbook. 6th ed. Oakland, CA: New Harbinger Publications, Inc; 2008.
22. Hart A, Kamm, MA. Mechanisms of initiation and perpetuation of gut inflammation by stress. Aliment Pharmacol Ther. 2002;16:2017-28.
23. Achor S. The Happiness Advantage: The seven principles of positive psychology that fuel success and performance at work. New York, NY: US: Crown Business/Random House; 2010.
24. Cryan JF, Dinan TG. Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nat Rev Neurosci. 2012;13:701-12.
25. Monda V, Villano I, Messina A, et al. Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxid Med Cell Longev. 2017;3831972. doi.org/10.1155/2017/3831972.
26. Carter SJ, Hunter GR, Blackston JW, et al. Gut microbiota diversity is associated with cardiorespiratory fitness in post‐primary treatment breast cancer survivors. Exp Physiol. 2019;104: 529-39.
27. Capurso G, Lahner E. The interaction between smoking, alcohol and the gut microbiome. Best Pract Res Clin Gastroenterol. 2017;31(5):579-588.
28. Palmer EG. Resurrecting the intestinal microbiota to combat antibiotic-resistant pathogens. Sci. 2016;352(6285):535-38.
29. Maier L, Pruteanu M, Kuhn M, et al. Extensive impact of non-antibiotic drugs on human gut bacteria. Nature. 2018;555(7698):623–628. doi:10.1038/nature25979
This content is for information purposes only. Any statement or recommendation in this publication does not take the place of medical advice nor is meant to replace the guidance of your licensed healthcare practitioner. These statements have not been evaluated by the Food and Drug Administration. MaxLiving information is and products are not intended to diagnose, cure, treat, or prevent any disease or provide medical advice. Decisions to use supplements to support your specific needs should be considered in partnership with your licensed healthcare practitioner.