SAVE THIS TO RETURN TO SO YOU CAN REMEMBER WHAT TO THINK ABOUT WHEN YOU INEVITABLY DEAL WITH SOME OF THE SCENARIOS BELOW:
I’m going to start right away by saying THESE ARE GENERAL RECOMMENDATIONS. These suggestions are pretty harmless and worse case, won’t do anything helpful. They also might not be the perfect scenario for you personally.
Lastly, you all know I’m a HUGE supporter of testing and just figuring out a clear plan forward. It’s like IDing the star on the map that says “you are here” in order to find the fastest path home.
Link at the bottom will include ALL options listed here so you can pick and choose those that might apply for you.
If you’re taking an antibiotic:
You want to support the good bugs that are ALREADY living there so give yourself a great PREbiotic and I like to add extra support with a PRObiotic as well. Take your PRObiotic away from your ANTIbiotic so you’re not killing off the very beneficial bacteria you’re taking.
Megaprebiotic Powder and MegaSporebioitc from Microbiome Labs
If you’re feeling constipated:
Magnesium Citrate (specifically this form) is your friend here.
Make sure you’re drinking water and getting 25-30 g fiber/day – seriously, don’t go to the fancy things until you make sure these foundations are dialed in
Magnesium Citrate from Pure Encapsulations
Sunfiber – this form of fiber is particularly gentle and will help with BOTH constipation and diarrhea. A real superstar.
If you have heartburn:
I like DGL – I always have some on hand because you can use it “as needed” for symptoms of heartburn
DGL from Nature’s Way – Chewables! Better than Tums, they won’t interrupt with nutrient absorptions
(There is a reason this is happening and deserves further curiosity. Is it structural, do you have H.Pylori, what’s going on?)
If you see undigested food in your stool:
You’re not digesting food well and/or you’re not chewing properly.
Start by chewing more!
Then, consider a digestive enzyme to be taken with meals.
Digestzymes GB from Designs for Health – this particularly contains ox bile which supports the liver as well. It does NOT contain HCL. I think testing for H.Pylori is important before you start taking supplements with HCL as it could make things ore uncomfortable for you.
Digestive Enzymes Ultra with Betaine HCL – this is a great enzyme WITH HCL (stomach acid) if you know that you don’t have H.Pylori.
If you’re nauseous:
Ginger is terrific – you can use capsules, tea, or even candy.
Nature’s Way Ginger Root
If you’re trying to heal leaky gut:
L-Glutamine is the number one amino acid for healing the gut lining and a powder that puts this together with some soothing mucilaginous herbs is ALWAYS what I use. Any of the below will be awesome, pick based on flavor if you’d like!
Glutashield (Chocolate or Vanilla)
Leaky Gut Revive (Strawberry Lemonade)
GI Revive (Peach)
If you’re trying to increase fiber:
You should do this primarily through your food because the phytonutrients and other beneficial, anti-inflammatory plants chemicals you’ll get by doing so are HUGE for us.
If you’re just having a hard time with that though and you need a little gentle boost, here are some great options to try (I would rotate through them as they are all different types of fibers)
Sunfiber – this is Partially Hydrolyzed Guar Gum (PHGG) and a great starting point if you have a sensitive tummy
PaleoFiberRS – this contains resistant starch as well which feeds the bacteria that produce anti-inflammatory short chain fatty acids
Nordic Flora Prebiotic Powder – most robust with several kinds of fibers: PGHH, Inunlin, Fructooligosaccharides (FOS), Acacia, and larch arabinogalactan
AS ALWAYS – Test, don’t guess is a favorite saying of mine when it comes to gut health. There is something very powerful about really understanding where to concentrate your efforts. If you want to learn more, check out the link below and you can always email me questions here!
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