Category Archives: nutrition

How to Improve Gut Health Naturally

microbiome git health

Your microbiome, the community of around 100 trillion bacteria, viruses, and fungi inhabiting your gastrointestinal (GI) tract, plays a pivotal role in health and disease

The microbiome has been implicated in multiple chronic conditions ranging from inflammatory bowel disease, type 2 diabetes, and cardiovascular disease to colorectal cancer.

Your microbiome has a direct impact on how you think, feel, and act too. 

We know that the gut microbiota undergo significant fluctuations over the course of one’s lifetime … and these modifications are frequently associated with undesirable effects on your health. 

But, these fluctuations are influenced by several controllable factors, such as lifestyle, stress, nutrition, and antibiotic use. A 2021 study showed “how little of the microbiome is predetermined by our genes and therefore how much is modifiable by diet,” according to researcher Sarah Berry. 

In this guide, we will cover four proven strategies for improving your gut health. We will talk about some exciting research that will show you how to 1.) breathe, 2.) move, 3.) exercise, and 4.) sleep better to create long-term, sustainable changes to your microbiome and in turn, your overall health and wellness. 

Let’s get started … 

Download the PDF Version of This Gut Health Guide Here

Breathing

deep breathing for gut healthYou know that feeling you get when you’re stuck in traffic and late for a meeting? Or somebody cuts you off then has the audacity to honk at you? 

These types of stressful events cause emotional responses like anger or fear, which prompt an immediate physical reaction within your body: your heart beats faster, your breathing gets quicker, and your stomach tenses up. 

This “fight or flight” response causes blood to move from your gut to the larger muscles, which hampers digestion, weakens your immune system, and increases inflammation.

The changes may not last long, and in the short term they aren’t harmful and may even be helpful in certain situations. But when they happen repeatedly, over time they can cause dysbiosis (when your gut bacteria are out of whack). 

The good news is, you can learn to recognize and turn off these automatic responses through deep breathing.

Before you dispel this as New Age mumbo jumbo, here’s some science to quell your skepticism.

According to the University of Michigan Health System

For those suffering from GI symptoms, diaphragmatic breathing offers specific benefits: Activating the diaphragm creates a gentle massaging action felt by internal organs like the intestines and stomach, which can reduce abdominal pain, urgency, bloating and constipation. While diaphragmatic breathing, you are facilitating the activation of the parasympathetic system, which can be thought of as the relaxation response of the body or the “rest and digest” state. 

Deep breathing has additional benefits, including:

Action Steps: 

  1. Read this primer on how to breathe better
  2. Practice deep breathing each day. Start with just 1-5 minutes then work your way up from there (I personally aim for 10-30 minutes each day, spread out over 2-3 sessions depending on the day). There are many different deep breathing techniques (progressive muscle relaxation, mindfulness meditation, yoga, tai chi, qi gong, repetitive prayer, guided imagery, the Wim Hoff Method, to name a few).

Eating

foods to improve gut health naturally

Eating for better gut health is a highly individual affair. 

In this section, we’ll cover some different dietary approaches that may be beneficial for those GI issues. 

First, it’s important to talk to a specialist if you’re having digestive issues to make sure it’s not something more serious. I also highly recommend getting tested for food allergies and getting a gut intelligence test. These two tests will tell you exactly what foods you should and shouldn’t be eating, based on your unique physiology. 

Now let’s unpack a few dietary approaches that may (or may not) help improve your gut health. 

The FODMAP Diet

FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with Irritable Bowel Syndrome (IBS) and other gut disorders. 

These substances include lactose, fructose, fructans, galactans, and polyalcohols (sorbitol, mannitol, maltitol, xylitol, and isomalt). 

Clinical trials suggest that most patients with IBS report a reduction in symptoms from following a low-FODMAP diet. 

Also, people with Non-Celiac Gluten Sensitivity (NCGS) seem to benefit from a low-FODMAPs diet and often experience a reduction in gastrointestinal symptoms.

But despite the demonstrated beneficial effects, low-FODMAPs diet have generated some concerns, namely: 

  • IBS patients have been shown to have a dysbiotic microbiota, which might predispose them to additional pathological dysbiosis (a gut that’s out of balance that can lead to other health issues). 
  • In one clinical trial, microbiota of IBS patients submitted to 4-week dietary intervention was compared with that of an IBS patient with a habitual diet. The authors demonstrated a reduction in concentration and proportion of Bifidobacteria after the carbohydrate restriction. 
  • Non-Celiac Gluten Sensitivity (NCGS) patients on the low FODMAP diet experienced a reduction of beneficial Bifidobacteriaceae and an increase of disease-promoting Lachnospiraceae were observed in their gut microbiota. 

Taking probiotics might help offset some of this. According to this 2019 study

Supplementation of the diet with probiotics could help in maintaining the beneficial component of gut microbiota, especially considering the inverse correlation between Bifidobacteria and the symptomatology of IBS. 

The Impact of Ketogenic Diets on Gut Health

Low carbohydrate diets like keto, Paleo, and Atkins focus on drastically reduced carbohydrate intake in favor of fats and protein. 

More research is needed on the long-term effects of these diets on gut health. Here’s what we know so far, based the current body of evidence

  1. A few human and animal studies have shown different results demonstrating positive effects on reshaping bacterial architecture and gut biological functions, while others reporting negative effects as a lowered diversity and an increased amount of pro-inflammatory bacteria. 
  2. According to several different studies, better strategies are needed to maximize the benefit of ketogenic diets. Here’s what they recommend: 
    1. Introduce the use of whey and plant proteins (i.e., pea protein).
    2. Reduce the intake of animal protein.
    3. Implement fermented food and beverages (yogurt, water and milk kefir, kimchi, fermented vegetables). 
    4. Introduce prebiotics and probiotics. 
    5. Reduce omega 3 to omega 6 fatty acids ratio (increase omega 3 while decreasing omega 6).
    6. Introduce an accurate quantity and quality of unsaturated fatty acids. 
    7. Avoid artificial sweeteners and processed foods.
    8. Test your microbiome if needed (analysis of 16S rRNA to identify biodiversity and richness).

Gluten Free Diets and Gut Health: What We Know So Far

What about a gluten free diet? It’s a low-carb world, and many people are pushing grains off their plate in an effort to control their waistline and improve GI symptoms. 

Gluten-free diets are essential for people with celiac disease and other medical conditions that are negatively affected by gluten. 

But for most people, gluten is unjustifiably vilified. 

A 2019 meta analysis published in the scientific journal Nutrients reported that in patients with cardiovascular disease, after two years on a gluten-free diet, the “imbalance of duodenal mucosal microbiota were not completely restored with a worsening in the reduction of bacterial richness.”

And while some potentially pathogenic bacteria such as E coli and Staphylococcus may decrease on a gluten free diet, levels of beneficial species as Bifidobacterium and Lactobacillus also remain low. 

Anti-nutrients: Good or Bad? 

Anti-nutrients are natural substances found in certain plant- and animal-based foods that can block the absorption of nutrients. A common refrain you hear from people who swear off grains is that anti-nutrients are terrible for you and cause all types of issues.  

That may not be the case though. 

According to the Harvard School of Public Health

  • The pros and cons of anti-nutrients on long-term human health is an area of active research. 
  • Though certain foods may contain residual amounts of anti-nutrients after processing and cooking, the health benefits of eating these foods outweigh any potential negative nutritional effects. 
  • Eating a variety of nutritious foods daily and avoiding eating large amounts of a single food at one meal can help to offset minor losses in nutrient absorption caused by anti-nutrients.
  • Many anti-nutrients have antioxidant and anticancer actions, so avoiding them entirely is not recommended.

Why Most People Should Not Give Up Grains

Based on the current body of evidence, whole grains have some unique digestive health properties that make them a valuable addition to the diet for most people. The pros outweigh the cons. 

Teresa Fung, adjunct professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, saysThe main benefit of whole cereal grains, such as wheat, oats, and barley, is in the fiber. Cereal fiber is different from vegetable fiber or bean fiber.”

A reduced risk of colon cancer has been linked to fiber from grains, but not necessarily fiber from other sources, such as fruits and vegetables, she says. 

Whole grains have other health benefits as well. They lower cholesterol levels and reduce chronic inflammation, which has been linked to cancer and heart disease. Reducing chronic inflammation inside the body may also help to control blood pressure.

A 2016 study published in the journal Circulation found that people who ate at least four servings of whole grains each day had a 22% lower risk of death from any cause during the study period, compared with people who didn’t eat as much. The study’s authors also found a lower risk of cardiovascular disease and cancer associated with diets rich in whole grains.

How Whole Grains Affect Your Microbiome

Whole grains break down slowly during digestion, which helps to keep blood sugar levels on an even keel. Similarly, some studies have linked whole grains with a lower risk of getting diabetes.

The fiber in whole grains acts as a prebiotic, which is a substance that helps to feed, grow, and sustain healthy bacteria in your intestines. 

One study found that “whole grains, including oats, constitute important sources of nutrients for the gut microbiota and contribute to a healthy gut microbiome.”

Another study published in 2019 in the journal Frontiers in Nutrition showed “Increasing cereal fiber consumption should be encouraged for overall good health and for gut microbiota diversity.

Action Steps: 

Cleveland Clinic Gastroenterologist Christine Lee, MD, shares six tips to improve your gut health and digestion naturally.

  1. Eat five to seven servings of fruits and vegetables a day. Fill your plate with the colors of the rainbow, from red to dark green. Stock up on canned and frozen veggies for convenience, but also be sure to include lots of fresh produce into your meals. Try to add a few veggies with each meal. 
  2. Choose whole grains more often. Look for and choose packages that say “whole grains” more often than white or processed bread or other grains. Then also check the amount of fiber the product contains. Try to choose items with at least 3 grams of dietary fiber per serving for the most benefit.
  3. If you eat meat, limit the amount of beef, pork, lamb and processed meats you eat. Choose poultry or fish more frequently than red meat and limit all processed meats, like salami, bacon and hotdogs. Smaller portions of meat (1-4 oz.), consumed less often, are also beneficial. Most people don’t need to consume more than 6-8 ounces of meat every day. Try replacing meat with some beans or other plant-based protein for more fiber. One half cup of beans provides the same amount of protein as in 1 ounce of meat.
  4. Experiment with healthier cooking options. Opt for steaming, poaching, stewing, microwaving, braising and boiling over grilling and frying. And don’t forget – it’s important to make sure your meat gets cooked thoroughly before eating it to reduce other digestive health risks, such as salmonella (author’s note: I spent a day in the hospital after getting salmonella … trust me when I say you don’t want to experience it). 
  5. Consume foods with probiotics. Probiotics are healthy bacteria that help fight off the bad bacteria in your gut. They also produce healthy substances that provide nourishment for your gut. Good sources of probiotics include fermented foods like yogurt, kefir, kimchee, raw apple cider vinegar, onion, garlic and sauerkraut. If those foods don’t suit your fancy, then a probiotic supplement may help. 
  6. Limit foods that have added sugars and animal fats. These foods can produce harmful chemicals in your GI tract and cause major damage over time. Read ingredient labels for sources of added sugars – they can be tricky! 

Sleeping

microbiome supplementsThere’s a direct link between sleep disturbances and gut health. 

Just as you can influence your waking routine, scientists have determined poor night-time practices and an unhealthy diet can change your gut flora and impact your risk of insomnia

There are several theories on how your gut microbes might affect sleep: 

  1.     The Gut-Brain Axis

The connection between our brain and our digestive system is a complex system connected by the vagus nerve. Key signals can be passed between these two, such as when we’re hungry, stressed, or even our emotional state.

If your gut microbiome shows signs of gut dysbiosis, leading to leaky gut syndrome, it’s possible neuroinflammatory metabolites may be traveling up the vagus nerve and penetrating the brain. These metabolites have been shown to influence our stress response, impacting our heart rate and disrupting sleep structure patterns.

  1.     Hormone Regulation:

Many microbes within our gut microbiome produce serotonin, a key biochemical that regulates our mood. Serotonin is also a precursor for melatonin, another hormone essential to our light-dark cycle that eases us to sleep. If the gut microbiome isn’t producing it’s fair share of serotonin, this hormone flow may cease to a trickle and change standard sleep patterns.

This theory has also been supported by the number of people suffering from mood disorders like depression who also report additional issues with sleep. Researchers from the University of Tsukuba in Japan said, “Changing which microbes are in the gut by altering diet has the potential to help those who have trouble sleeping.”

  1.     Immune System:

Scientists say our gut houses upwards of 70% of our immune system. When we’re at our optimal health, this “immune organ” works in peak performance like an efficient fighting machine. However, when our body is under long-term assault from toxic substances, invading bacteria, or injury, our immune system can interrupt normal processes and change how well we regulate our sleep cycle.

When the gut ecosystem becomes imbalanced, it can cause an immune reaction that permeates through the digestive lining and penetrates peripheral tissues. If this immune response reaches organs such as the lungs, the inflammatory response can impact breathing at night and increase the likelihood of disorders like sleep apnea.

Action Steps: 

  1. Improve your diet by following the Action Steps in the Eating section above.  
  2. Try a prebiotic / probiotic / digestive enzyme supplement
  3. Go to bed and wake up at the same time every day. Try going to bed 20-30 minutes earlier than normal each night. Dr. Meeta Singh, a sleep disorder expert at Henry Ford Sleep Disorders Center says “If you increase your time in bed by even 15 – 20 minutes, you will notice a difference.”
  4. Don’t eat or drink caffeine in the afternoon. Caffeine can disrupt your sleep. Cut it out after 3 p.m.
  5. Don’t drink too much alcohol. 1 or 2 drinks a night should be your limit. Any more and your sleep will suffer.
  6. Keep your room as dark and quiet as possible. I have two young kids, so I know “quiet” is relative for many of us. But a room darkening shade and/or a sleep mask is a great investment if you don’t have them. And to drown out those loud kids, pets, partners, use ear plugs.
  7. Invest in a white noise machine and ear plugs if needed (check out the links for the ones I use). The Lectrofan white noise machine is the loudest and best white noise machine I’ve used … we have four of them in our house!
  8. Cut out screen time while in bed. Watch TV, check your phone, or dabble on your tablet outside of the bedroom. Studies show technology in the bedroom negatively impacts sleep.
  9. Spend 15-30 minutes winding down. Read, do yoga, stretch, foam roll, or meditate to wind down before bed. People who do sleep better.
  10. Invest in a good pillow and mattress. Think about how much time you spend in bed. A good mattress will probably set you back $1000+, but upgrading your pillow is a super easy sleep hack. I recommend the Coop Home Goods Pillow and body pillow. They’re highly rated on Amazon, hypoallergenic, and you can adjust the amount of memory foam inside to your liking.
  11. Use a sleep tracker. There are many sleep tracking products on the market now. I have used both the FitBit Charge 2 and Charge 3 with success, as well as the Withings Sleep Mat. All are $150 or less. I’ve heard good things about the Oura Ring too, but it’s a bit more expensive. 

Moving 

Studies suggest that exercise can:

  • Enhance the number of beneficial microbial species
  • Enrich the microflora diversity
  • Improve the development of commensal bacteria. 

Microflora diversity is indispensable to homeostasis and normal gut physiology and contributes to efficient signaling along the aforementioned brain-gut axis.

Exercise also improves the Bacteroidetes-Firmicutes ratio, which may contribute to reducing weight and gastrointestinal disorders, stimulate the proliferation of bacteria which can modulate mucosal immunity and improve barrier functions, and stimulate bacteria capable of producing substances that protect against gastrointestinal disorders and colon cancer. 

Here are some tips to improve your gut health with exercise …

Action Steps: 

  1. Schedule a little exercise every day. Add a recurring event on your calendar for 5-15 minutes of exercise every day. 5 minutes may not seem like enough, but you will often find that you want to do more when you have the time. And even if you only have time for 5 minutes, it’ll help you create a habit, which is imperative to long-term success. 
  2. Find some types of exercise you don’t hate. You’ll be more likely to stick with something you enjoy. So try different types of workouts until you find a couple you like doing. 
  3. Switch things up for best results. You need to constantly push your body outside of its comfort zone to create adaptation. The point of diminishing returns happens when you do the same thing for too long and it yields less and less desirable results relative to the work put in. Constantly seek out and try new ways of moving. 
  4. Don’t sit for more than 20 minutes at a time. If you spend a lot of time sitting, changing that habit is one of the best things you can do for your overall health (and particularly your gut health). Stand up and go for a 5-minute walk around your house, stretch, dance, do a few yoga poses. Try “walking meetings” whenever possible. Here are a few of my favorite exercises I do in between my daily tasks. 

Download the PDF Version of This Gut Health Guide Here

17 of the Best Health Supplements That Actually Work

Article Summary:

  • Most nutritional supplements are just marketing hype.
  • Some supplements, however, are backed by multiple research studies. You’ll learn about 15 with solid efficacy/safety evidence below.
  • You’ll also find out which ones, specifically, may help with these health challenges: Energy / Focus, Gut Health, Immunity, Pain / Inflammation, Fat Loss / Lean Muscle Gain, Relaxation / Anxiety

Download Our FREE Gut Health Guide Here

Do nutritional supplements work?

While it’s true that most dietary supplements are complete junk that don’t do much of anything, saying all supplements have no benefit is just plain absurd.

Because there are a handful of health and wellness supplements that have very promising health benefits.

In this article, you’ll learn about 15 of the best supplements that help address some of the most common health challenges (losing weight, easing digestive issues, increasing energy, boosting immunity, alleviating pain, and decreasing anxiety).

Each of the supplements you will learn about has multiple peer-reviewed, placebo-controlled research that support its efficacy and safety.

I’m confident you’ll find something in here that can help you.

Click the links below to jump around or scroll down to get started.

Energy/Focus

1. Rhodiola

2. Ginkgo Biloba

3. Ginseng

Gut Health

Probiotics / Digestive Enzymes

Turmeric / Curcumin

Fiber

Immunity

Zinc

Pain / Inflammation

Glucosamine / Chondroitin

Omega-3 Fatty Acids

Pine Bark Extract (Pycnogenol)

Muscle Gain / Weight Loss

Protein Powder

Creatine

Beta Alanine

Stress / Anxiety / Sleep

Ashwagandha

Lemon Balm

Reishi Mushroom

CBD

 

The Best Supplements for Energy / Focus

There’s no shortage of supplements touted for their ability to help you improve energy and focus.

Unfortunately, most don’t work.

Here are three that do:

#1: Rhodiola

Rhodiola rosea health benefits research

Rhodiola rosea is an herb that’s native to the arctic regions of Europe, Asia, and Alaska. It has a long history of use as a medicinal plant in Iceland, Sweden, France, Russia, and Greece.

Rhodiola is a popular adaptogen, a class of plants can help your body combat physical, chemical or biological stressors.

It’s most researched benefits are as-follows:

BenefitsEvidence
1. Reduce Fatigue
2. Improve Cognition

https://www.ncbi.nlm.nih.gov/pubmed/11081987
https://www.ncbi.nlm.nih.gov/pubmed/19170145
https://www.ncbi.nlm.nih.gov/pubmed/12725561
https://www.ncbi.nlm.nih.gov/pubmed/10839209
https://www.ncbi.nlm.nih.gov/pubmed/15256690
https://www.ncbi.nlm.nih.gov/pubmed/21036578
https://www.ncbi.nlm.nih.gov/pubmed/22228617
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0108416
https://www.ncbi.nlm.nih.gov/pubmed/17990195

Preliminary evidence has also looked at neuroprotection and lowering symptoms of depression, among other possible benefits (although more research is needed on these).

Is Rhodiola Safe?

Rhodiola is generally recognized as safe but might cause dizziness, dry mouth, or excessive saliva production for some people. Here are some other information safety considerations:

  • Pregnancy and breast-feeding: There isn’t enough reliable information about the safety of taking Rhodiola if you are pregnant or breast feeding. Stay on the safe side and avoid use.
  • Autoimmune diseases: Rhodiola might simulate the immune system, which may impact people with autoimmune conditions such as multiple sclerosis (MS), rheumatoid arthritis (RA), and others.
  • Diabetes: Rhodiola might reduce blood sugar levels, so should be used with caution in patients taking insulin or other diabetes medications.
  • Low blood pressure: Rhodiola might lower blood pressure, so should be used with caution in patients taking blood pressure meds.

If you’re on any medications or have pre-existing conditions, talk to your doctor before taking any nutritional supplement.

#2: Ginkgo Biloba

ginkgo biloba supplement

Ginkgo biloba is one of the oldest living tree species. Most ginkgo supplements are made with extract prepared from its fan-shaped leaves.

The most helpful components of ginkgo are believed to be flavonoids, which have powerful antioxidant qualities, and terpenoids, which help improve circulation by dilating blood vessels.

These are the biggest benefits of taking a ginkgo supplement, based on the body of evidence available today:

BenefitsEvidence
1. Reduce cognitive decline (particularly in people who have dementia).
2. Improve short term memory.*
https://www.ncbi.nlm.nih.gov/pubmed/22459264
https://www.ncbi.nlm.nih.gov/pubmed/23196025
https://www.ncbi.nlm.nih.gov/pubmed/8741021
https://onlinelibrary.wiley.com/doi/abs/10.1002/hup.470020305
https://www.ncbi.nlm.nih.gov/pubmed/22086747
https://www.ncbi.nlm.nih.gov/pubmed/10890330
https://www.ncbi.nlm.nih.gov/pubmed/21802920
https://www.ncbi.nlm.nih.gov/pubmed/22700031
https://www.ncbi.nlm.nih.gov/pubmed/12404671

*Note: Ginkgo’s effect on memory enhancement has had conflicting results. While some evidence suggests that ginkgo extract might modestly improve memory in healthy adults, most studies indicate that ginkgo doesn’t improve memory, attention or brain function.

Is Ginkgo Biloba Safe?

When used orally in moderate amounts, ginkgo appears to be safe for most healthy adults. Here are some important safety considerations when taking this supplement though:

  • In certain people, ginkgo can cause headaches, dizziness, heart palpitations, upset stomach, constipation, and allergic skin reactions.
    • If you are epileptic or prone to seizures, avoid ginkgo.
    • If you are older, have a bleeding disorder or are pregnant, don’t take ginkgo because it might increase your risk of bleeding.
    • Ginkgo might interfere with the management of diabetes.
  • Don’t eat raw or roasted ginkgo seeds, which can be poisonous.
  • Possible interactions include: Alprazolam (Xanax), Anticoagulants and anti-platelet drugs, herbs and supplements, Anticonvulsants, Antidepressants, Certain statins, Diabetes drugs, Ibuprofen

#3: Ginseng

Ginseng root supplement for

The herbal remedies collectively referred to as “ginseng” are derived from the roots of several different plants. One of the most commonly used and researched of the ginseng plants is Panax ginseng, also called Asian or Korean ginseng.

The main active components of Panax ginseng are ginsenosides, which have been shown to have a variety of beneficial effects, including anti-inflammatory, antioxidant, and anticancer effects.

Results of clinical research studies demonstrate that Panax ginseng may improve psychologic function, immune function, and conditions associated with diabetes.

BenefitsEvidence
1. Improve cognition and focus.
2. Reduce blood sugar.
3. Boost happiness and well being.
https://www.ncbi.nlm.nih.gov/pubmed/15982990
https://www.ncbi.nlm.nih.gov/pubmed/20737519
https://www.ncbi.nlm.nih.gov/pubmed/16401645
https://www.ncbi.nlm.nih.gov/pubmed/8721940
https://www.ncbi.nlm.nih.gov/pubmed/11895046

Is Ginseng Safe?

  • Overall, Panax ginseng appears to be well tolerated, although caution is advised about combining it with some pharmaceuticals, such as warfarin, oral hypoglycemic agents, insulin, and phenelzine.
  • Because ginseng may affect blood sugar levels, people taking drugs for diabetes should not use ginseng without talking to their doctor first. Ginseng can interact with warfarin and with some medicines for depression. Do not take ginseng without consulting your doctor if you take any medications. Caffeine may amplify ginseng’s stimulant effects.
  • Given the lack of evidence about its safety, ginseng is not recommended for children or for women who are pregnant or breastfeeding.

The Best Supplements for Gut Health

GI issues plague so many of us these days (your humble author included).

Here are some supplements that can offer relief:

#4: Probiotics

best probiotic supplements

I wrote about probiotics in my article Do Probiotics Work? Here’s What Science Really Says.

Here are the biggest takeaways from that piece:

  1. Many foods claiming probiotic content don’t contain enough for health benefit.
  2. Eating fermented foods is good … but not the same as taking probiotics.
  3. More strains doesn’t always means better. What’s more important is finding a product/strain that has been studied to treat the health condition you’re looking to improve.
  4. Talk to your doctor (preferably a gastroenterologist) about which probiotics you should be taking for specific health conditions.
  5. Diet and lifestyle are still the most important determining factors of gut microbial composition.

With that in mind, here are some strains that do appear to work for GI health:

BenefitsEvidence
1. L. acidophilus produces a number of powerful antimicrobial compounds in the gut that can inhibit the growth and toxin producing capabilities of some 23 known disease-causing pathogens.

2. Bifidobacteria consume old fecal matter, have the ability to remove cancer-forming enzymes, and protect against the formation of liver, colon, and mammary gland tumors.

3. L. salivarius helps digest foods for a healthy intestinal tract and makes vital nutrients more assimilable.

4. L. plantarum has the ability to eliminate thousands of species of pathogenic bacteria (such as E. coli).

5. B. coagulans appears to help alleviate abdominal pain and diarrhea in IBS patients, decrease gas, and improve bowel movements.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3700768/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908950/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5031164/
https://www.ncbi.nlm.nih.gov/pubmed/29409331
https://www.ncbi.nlm.nih.gov/pubmed/30141154
https://bmcgastroenterol.biomedcentral.com/articles/10.1186/1471-230X-9-85
https://www.tandfonline.com/doi/full/10.1080/09168451.2014.972331

Are Probiotics Safe?

Probiotics are mostly unregulated, which is a problem. Certain studies have reported probiotic-related deaths and others have shown adverse events.

That’s why’s it’s so important to make sure the strain(s) you’re taking have been studied for safety and efficacy in peer-reviewed, placebo-controlled clinical trials.

Personally, I take two capsules of Pure Food DIGEST (Digestive Enzymes + Probiotics + Prebiotics) every day–one capsule with breakfast and one with dinner–and it has made a huge difference in how I feel. 

#5: Turmeric / Curcumin

turmeric curcumin health benefits

Turmeric is a spice that’s a member of the ginger family. It’s commonly used in several types of Asian cuisine. Turmeric roots contains a yellow-colored compound called curcumin that has some pretty impressive health properties.

In addition to the digestive benefits below, there is strong evidence that shows turmeric is high in anti-oxidants, which help protect your cells from damage and can help reduce inflammation, pain, anxiety and even symptoms of depression.

BenefitsEvidence
1. Relieve IBS
2. Aid digestion
3. Ease heartburn
4. Reduce gas and bloating
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3882399/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553098/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3731878/

Is Turmeric Safe?

According to JECFA (The Joint United Nations and World Health Organization Expert Committee on Food Additives) and EFSA (European Food Safety Authority) reports, the Allowable Daily Intake (ADI) value of curcumin is 0–3 mg/kg body weight.

Despite this well-established safety profile, some negative side effects have been reported. A small percentage of people in several clinical studies reported nausea and diarrhea.

#6: Fiber

foods high in fiber

Dietary fiber is a plant-derived nutrient that can’t be digested by your body. This is a good thing because fiber helps move material through your digestive system.

Problem is, most Americans still aren’t getting enough of it from their diet, especially if you follow a low carb or ketogenic diets.

The recommended daily intake of fiber is at least 25-30 grams. Most people get around 15.

A 2019 meta analysis of studies and clinical trials conducted over nearly 40 years showed that the health benefits of eating at least 25g or more of dietary fiber a day included:

BenefitsEvidence
1. Lower your risk of heart disease, stroke, diabetes, many types of cancers.
2. Improve digestive health.
3. Live longer.
https://www.bmj.com/content/364/bmj.l159
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399949/
https://www.ncbi.nlm.nih.gov/pubmed/25552267

If you’re struggling to get enough fiber from whole foods in your diet, then a supplement containing a little extra fiber may help. In rare cases, eating more fiber can lead to side effects. Here are some specific examples:

Is Fiber Safe?

  • Fiber supplements may decrease the absorption of some medications. Therefore, you should not take supplements within 2 hours of taking other medications.
  • When using fiber supplements or increasing dietary fiber intake, you should gradually increase your intake over a few weeks to avoid or reduce adverse effects such as intestinal flatulence, bloating, diarrhea, and cramping.
  • If you have a preexisting medical conditions, and especially one in which you need to restrict fluid intake (e.g., renal dysfunction or congestive heart failure), or if you’re currently taking any medications you should discuss the use of fiber supplements with your primary health care provider.
  • If you have intestinal ulcerations, stenosis, or disabling adhesions you should avoid fiber supplements because of the possibility of fecal impaction or intestinal obstruction.

The Best Supplements for Immunity

#7: Zinc

is zinc good for immunity

Zinc is an essential trace mineral and the second most abundant metal in humans. Since the human body does not store excess zinc, it must be consumed regularly as part of the diet. Zinc deficiency in humans is quite prevalent, affecting over two billion people

Here are some proven benefits of taking a zinc supplement:

BenefitsEvidence
1. Boost your immune system.
2. Treating common cold and recurrent ear infections, the flu, upper respiratory tract infections.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3636409/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/

Recommended Dietary Allowances (RDAs) for Zinc

AgeMaleFemalePregnancyLactation
0–6 months2 mg2 mg  
7–12 months3 mg3 mg  
1–3 years3 mg3 mg  
4–8 years5 mg5 mg  
9–13 years8 mg8 mg  
14–18 years11 mg9 mg12 mg13 mg
19+ years11 mg8 mg11 mg12 mg

Source: Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc

Is Zinc Safe?

  • Zinc is likely safe for most adults when applied to the skin, or when taken by mouth in amounts not larger than 40 mg daily.
  • In some people, zinc might cause nausea, vomiting, diarrhea, metallic taste, kidney and stomach damage, and other side effects. Using zinc on broken skin may cause burning, stinging, itching, and tingling.
  • Zinc should not be inhaled through the nose, as it might cause permanent loss of smell. Avoid using nose sprays containing zinc.
  • Taking more than 100 mg of supplemental zinc daily or taking supplemental zinc for 10 or more years doubles the risk of developing prostate cancer. There is also concern that taking large amounts of a multivitamin plus a separate zinc supplement increases the chance of dying from prostate cancer.
  • Taking 450 mg or more of zinc daily can cause problems with blood iron. Single doses of 10-30 grams of zinc can be fatal.

The Best Supplements for Pain / Inflammation

Almost a third of Americans suffer from chronic pain–nearly 100 million people.

Prescription pain medications like opoids have become a major problem though.

Here are some supplements that can help relieve pain naturally, without the use of prescription meds:

#8: Glucosamine / Chondroitin

glucosamine chondroiton for joint pain

Glucosamine is a supplement derived from shellfish that may provide minor pain relief and help people who suffer from arthritis (particularly of the knee).

Chondroitin is a supplement frequently paired with glucosamine as a combination therapy to help with joint pain and stiffness, and other symptoms of osteoarthritis.

BenefitsEvidence
1. Decrease pain.
2. Lessen arthritis symptoms.
3. Reduce collagen degradation.
http://www.ncbi.nlm.nih.gov/pubmed/11279782
https://www.ncbi.nlm.nih.gov/pubmed/17265490
https://www.ncbi.nlm.nih.gov/pubmed/12860572
https://www.ncbi.nlm.nih.gov/pubmed/12374520
https://www.ncbi.nlm.nih.gov/pubmed/19724889
https://www.ncbi.nlm.nih.gov/pubmed/29980200

Are Glucosamine / Chondroitin Safe?

  • No serious side effects have been reported in large, well-conducted studies of people taking glucosamine, chondroitin, or both for up to 3 years.
  • However, glucosamine or chondroitin may interact with the anticoagulant (blood-thinning) drug warfarin (Coumadin).
  • A study in rats showed that long-term use of moderately large doses of glucosamine might damage the kidneys. Although results from animal studies don’t always apply to people, this study does raise concern.
  • Glucosamine might affect the way your body handles sugar, especially if you have diabetes or other blood sugar problems, such as insulin resistance or impaired glucose tolerance.

#9: Omega-3 Fatty Acids

omega 3 fatty acid supplement health

Omega-3 fatty acids are considered essential fats—your body can’t make them from scratch and therefore must get them from food. Foods high in Omega-3 include fish, vegetable oils, nuts, flax seeds, and leafy vegetables.

Omega-3 fats are an integral part of cell membranes throughout the body and help regulate blood clotting, contraction and relaxation of artery walls, and inflammation.

There are three main omega-3s:

  • Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) come mainly from fish, so they are sometimes called marine omega-3s.
  • Alpha-linolenic acid (ALA), the most common omega-3 fatty acid in most Western diets, is found in vegetable oils and nuts (especially walnuts), flax seeds and flaxseed oil, leafy vegetables, and some animal fat, especially in grass-fed animals.

Omega-3 fats have been shown to help with a variety of health conditions …

BenefitsEvidence
1. Prevent heart disease and stroke by lowering cholesterol and triglycerides.
2. Control lupus, eczema, and rheumatoid arthritis.
3. Play protective roles in cancer and other conditions.
4. Reduce symptoms of depression.
5. Reduce arthritis-related joint pain.
https://www.ncbi.nlm.nih.gov/pubmed/21975919
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150191/
https://www.ncbi.nlm.nih.gov/pubmed/21903025
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295086/
https://www.ncbi.nlm.nih.gov/pubmed/26387397
https://www.ncbi.nlm.nih.gov/pubmed/16531187

I personally use Krill Oil, and highly recommend it.

Are Omega-3 Fatty Acids Safe?

  • Side effects of omega-3 supplements are usually mild. They include unpleasant taste, bad breath, bad-smelling sweat, headache, and gastrointestinal symptoms such as heartburn, nausea, and diarrhea.
  • Several large studies have linked higher blood levels of long-chain omega-3s with higher risks of prostate cancer. However, other research has shown that men who frequently eat seafood have lower prostate cancer death rates and that dietary intakes of long-chain omega-3s aren’t associated with prostate cancer risk. The reason for these apparently conflicting findings is unclear. 
  • Omega-3 supplements may interact with drugs that affect blood clotting.
  • It’s uncertain whether people with seafood allergies can safely take fish oil supplements.

#10: Pine Bark Extract (Pycnogenol

Pine Bark Extract Pycnogenol

Pycnogenol, also known as “French Maritime Pine Bark Extract,” contains catechins similar to those found in green tea, grape seed extract and cocoa polyphenols. 

Pcynogenol does appear to possess dual anti-oxidant and anti-inflammatory properties, and its benefits include increased blood flow and improved blood glucose control.

BenefitsEvidence

1. Promotes healthy aging. 
2. Improves symptoms of knee pain for patients with osteoarthritis.
3. Shows anti-inflammatory effects.
4.Increases antioxidant capability. 
5. Improved endothelial function in hypertensive patients.

 

https://www.ncbi.nlm.nih.gov/pubmed/30215292
https://www.ncbi.nlm.nih.gov/pubmed/18570266 
https://www.ncbi.n