When you FEED YOUR GOOD GUT BACTERIA you can significantly boost your mood and energy within a matter of days or weeks.

In this article, we’ll discuss the quickest ways to make a difference in the way you feel everyday. And you’ll learn why these methods protect you from illness and infection at the same time.

And later I’ll share with you my super-quick and delicious smoothie recipes that are nutrient-rich and support your gut bacteria at the same time. Perfect to blend and go!

A healthy gut automatically increases your energy, improves your mood, and even boosts your immunity. You just don’t get sick as often, if ever. One of the best ways to heal your gut and increase your energy is to feed the good bacteria. 

Good gut bacteria break down food more efficiently, absorb nutrients better, and reduce inflammation throughout your body. We know that inflammation is one of the underlying causes of body pain. So reducing inflammation is a slam dunk for pain relief, and more feel-good energy.

Eating a balanced diet helps nourish and can help improve gut function and promote the growth of beneficial bacteria in the digestive system. 

Foods that are high in fiber, probiotics, and prebiotics are especially beneficial for gut health. Fiber helps to feed good bacteria in the gut, while probiotics introduce beneficial bacteria into the digestive system. 

Prebiotics act as food for the good bacteria, helping them to thrive. They work together to rebalance and support a healthy digestive system. 

Everyone is different, with different underlying pathologies. But for many people, it can take as little as a few days to two weeks, to make a real difference in how you feel. 

Of course, if you start sicker, it can take longer. But think about this: How long did it take for your gut to become unbalanced, or for you to feel fatigued and sick? It won’t take that long to recover your health, And the gut is the #1 place to start your healing focus.

So, some of the best prebiotic foods include onions, garlic, bananas, oats, apples, and asparagus. They contain dietary fiber that nourishes the beneficial bacteria in your gut. I like to lightly saute onions and eat them in the morning with eggs, either in an omelet or scrambled. Add a little freshly pressed garlic and my taste buds pop! Plus, I know that I’m feeding the good bacteria in my gut for the whole day.

Eating a variety of these foods can improve digestion, reduce inflammation, and boost overall health. Additionally, reducing stress levels and getting regular exercise can also contribute to better gut health. 

With these strategies in place, you can enjoy higher energy levels and improved moods as a result of having a healthy gut.

Let’s talk about the benefits of dietary fiber. One way to get over sluggishness is to clear out your system. That means the toxins that accumulate in your bowels. A high-fiber diet will do that job, if you need to consume a variety of dietary fibers.

Benefits of fiber include:

1. keeping you regular 
2. regulating blood sugar and insulin spikes
3. feeling full, so it can be easier to manage your weight

How much fiber should you aim for every day?

US guidelines suggest you eat 14 grams of fiber for every 1,000 calories. It’s the same for men and women, adults and children. For adults, that’s about 25 grams of fiber a day for an average woman, and at least 35 grams for men. More is better. 

Most Americans fall far short of that, unless you’re on a whole food plant-based diet, or eat more of a Mediterranean-style diet. 

But the average American adult consumes barely half of the recommended fiber, eating only about 17 grams a day. More fruits, veggies, legumes, and whole grains will significantly improve health and energy, because only plants contain dietary fiber. 

Here are some suggestions for adding fiber to clean out and fire up:

* Legumes – cooked beans or lentils: 10-15 gm per cup
* Veggies: 4-8 gm per cup
* Whole grains – cooked (ex: oats, quinoa)
or per slice (100% whole grain bread): 2-6 gm per cup
* Fruits – whole (ex: 1 apple): 4-6 gm

One way to ensure you get enough probiotics is by making a gut healing smoothie. Now let’s combine all this and make it super easy for you to get your daily fiber allotment in 1 or 2 delicious, nutrient-dense smoothies. This recipe contains ingredients that are known to be beneficial for gut health, such as yogurt, bananas, chia seeds, and much more. Not only does this smoothie taste great, but it also supports the growth of good bacteria in your digestive system while providing fiber for regular cleansing.

Try this recipe first thing in the morning, for a mid-morning snack, or lunch. 

Gut-Friendly, High Fiber Smoothie Recipe
(use organic whenever possible)

Combine in large blender:

• ½ cup coconut milk 
• 1 cup fresh kale and/or fresh spinach
• 2-4 fresh mint leaves 
• ½ cup blueberries
• ½ pear
• ½ apple
• 1 banana
• ½ avocado 
• ¾ cup kefir or probiotic yogurt 
• 1 tablespoon ground chia seeds 
• 1 teaspoon fresh ginger
• 1 teaspoon turmeric 
• vanilla extract (optional)

Blending Notes:
I prefer to start by blending only the fresh greens and coconut milk first, until greens are liquified. Then I add fruits and other ingredients. I keep fruits frozen because that’s handiest, so I add them next, until well blended. Add more coconut milk or water as needed for smoothing. If I make too much for one large serving, Mason jars with lids are perfect for storing in the refrigerator for later. I may add ice later for a more frozen consistency.

Smoothie-making is an art and you can get very creative with it. I hope you enjoy!

The next article in this series will give you a better understanding of HEALTHY INTESTINAL BACTERIA, and how to MAKE WILD FERMENTED WINE. 

References:

https://fueledbyscience.com/cultivate-a-healthy-gut-microbiome/
https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/1516/Table_1_NIN_GEN_15.pdf
https://medlineplus.gov/ency/patientinstructions/000193.htm
https://www.ncbi.nlm.nih.gov/books/NBK559033/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/