Healthy GI Integrity

Lifestyle Recommendations

1. Check for food sensitivities

Work with a knowledgeable healthcare provider to get food allergy, food sensitivity, gut dysbiosis, and SIBO testing performed.

2. Prioritize relaxation and self-care

There is a strong connection between gut symptoms and stress. Find a practice that works for you to support relaxation and calm throughout the day.

3. Make quality sleep a priority

Unlike sleep quantity, sleep quality refers to how well you sleep. Disrupting circadian rhythms increases the likelihood of increased GI symptoms, so getting in sync with your body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. One easy way is by trying to go to sleep and get up at the same time everyday.

4. Exercise

Regular exercise supports gut regularity, better outlook on life, and longevity. Work with your doctor or a trainer to find a workout that’s right for you.

5. Write it down

Use a food diary to keep track of symptoms, mood responses, and hydration content and begin looking for patterns.

Dietary Recommendations

1. Moderate inflammatory food and drink

Coffee, alcohol, diet sodas, high-sugar and processed foods, as well as spicy food in certain individuals, can further irritate the gut.

2. Cut out the problem foods

Using your diet diary and the work you’ve done with your doctor, find and eliminate trigger food groups. If you don’t know where to start, dairy and gluten are 2 of the most common culprits and may be worth exploring.

3. Focus on balancing omegas

Omega 6’s are an important fatty acid but can be more pro-inflammatory when in excess. Diets high in red meat tend to favor an omega-6 high ratio of fatty acids which may have deleterious effects. Diets rich in omega-3s (found in cold-water fish, nuts, and seeds) and omega-9s (found in olive oil), help balance inflammation modulation throughout the body.

4. Cook and steam your vegetables

Helping predigest raw vegetables by lightly steaming them or baking them can support their digestability. It is not uncommon that raw vegetables can cause occasional GI discomfort.

5. Focus on organic

Avoid additional gut irritation from pesticides, fertilizers, and other chemical additives by eating organic whole foods as much as you are able to afford.

Protocol

Optimized Supplement Plan:

Ther-Biotic Synbiotic

Probiotic + prebiotic combination

1 capsule daily or as directed by a healthcare professional

Vital-Zymes Complete

Digestive enzyme blend

2 capsules at the beginning of each meal or as directed by a healthcare professional

Endozin

Zinc carnosine complex

1 capsule, twice daily

Epicor

Prebiotic

1 capsule daily

Enhanced Support Options:

Spectrafiber

Can be used to supplement soluble fiber intake in the diet. Contains no bran, cereal grains, or psyllium seed that some individuals find irritating to the GI tissues.

1 capsule, 1 to 6 times daily with meals or as directed by a healthcare professional

Magnesium Chelate Complex

Contains Albion amino acid chelate, delivering one of the most bioavailable and easily absorbed forms of magnesium to promote healthy muscles and relaxation.

1 capsule, 1 to 2 times daily with food or as directed by a healthcare professional

Biospora

Using spore-based probiotics, BioSpora supports a healthy small and large intestinal flora.

1 capsule daily with food