9 Ways I'm Healing My Chronic Gut Issues
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- เผยแพร่เมื่อ 22 พ.ค. 2024
- For years I had major gut issues. And I still have some. But these 9 practices helped me dramatically improve my gut health.
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We have trillions of symbiotic microbial cells in our gut, making each of us as unique as a snowflake. It's no wonder figuring out how to heal our personal gut microbiome is so challenging.
It's a puzzle for sure
definitely.
You have gut bacteria depending on what you eat. Its simple. No fiber, no fiber loving bacteria in your guts, they will die. Eat fatty meat and eggs (lot of protein and fat), meat and eggs loving bacteria will populate your guts and you will be much healthier you are right now. Lot of protein allows body repairs, fat allows hormones to work.
When I was in college, I was treated for Hodgkin Lymphoma, and it really, really hurt to swallow meat, because bites tend to stick together when you swallow them and my esophagus was raw from the radiation. For months I was basically living on thin Malt O Meal and unsalted tortilla chips. When I got to where I could eat meat again, I guess my biome had changed, because my gut just didn't feel good at all. Since I had always been more into fruits and veggies than meat anyway, I just became vegetarian and solved that issue. Nearly four decades now!
@@elisabetk2595 Your microbiome changes everytime you change your diet, your body dont know if you will be able to stay vegan in environment, where is available only meat (south pole for example). So must be prepared for such big diet change in case of need, to awake proper carnivore genes. But it take take some time, few weeks to set your new diet microbiome.
You are talking about extreme mucosa damage, of course it hurts in touch of something hard. Vegan foods are soft foods, not so hard, especially smoothie, i agree it can help a lot. As carnivore Iam not affraid of insufficiences of any kind, all is at least 3 times more digestible, veganism = insufficiency not only in vitamin B12, but also low fatty acids intake (gut microbiome is not able make enough fatty acids, short colon), low fatty acids intake = immunity problems after few years, even cancer. No, thanks. See Zhana Samsonova, frutarian, extreme form of veganism. Kill*d by some easy infection.
Just because you grow your own fresh fruits and veggies doesn't mean you're immune to gut issues. Thanks for sharing your experience and helping us identify other culprits!
Absolutely!
In regards to the sourdough, it's not about the gluten. It's about the amount of fructan in the bread. Fructan is one of the six types of short chain carbohydrates that easily ferment while being digested and can cause irritable bowel symptoms in those prone to them. If you want to look more into low FODMAP eating, check out basically anything Monash University has released on the subject. They're actively researching how FODMAPs are digested and how a better understanding on them can help people to eat the least restrictive diet possible for themselves while managing symptoms.
Someone in another comment mentioned spelt flour as well. Spelt flour is lower FODMAP that normal wheat flour and can be a wonderful alternative. Welcome to the rabbit hole! Glad you are getting a handle on it all and thanks for the update.
Good comment - thank you!
I love spelt flour! I use it in all of the baking i do now.
As someone who deals with IBS (Not a doctor!), low FODMAP is a good general recommendation, but can be quite limiting--what my doctor told me is that it's supposed to be an elimination-reintroduction/challenge diet initially, and different people will have symptoms with different particular foods--I can handle xylitol just fine, sorbital is a disaster; I am great with onions, and OK with garlic powder, but fresh garlic I can only eat freshly cooked as leftovers get me. I can handle a very few servings of legumes per week when my guts are doing well, lentils are worse than average, tofu is better, and green beans seem to be fine.
Don't permanently eliminate any and all FODMAPs (just the ones you personally can't tolerate), because a severely restricted diet can be tricky in terms of of meeting your nutritional requirements, and can be hard on your mental health, as well.
Stress is a biggy. When my mom was nearing the end of her life, my sleep was bad, my guts were bad, and I gained weight. Things have improved. I find cottage cheese makes my gut very happy. I agree with having an activity that takes focus to give your brain a rest.
Carnivore diet. You will loose weight with ease if you need. Without excersise. Magic is in cutting all sacharides as much as possible. And not starve your body at the same time.
Thanks for having the guts to share your story
I don’t normally comment on videos. I am an avid watcher of your gardening and homestead channels. You just spoke my story. I have been on “couch to fit” last June. I went from sitting 23/24 hours to 51 pounds gone today with exercise and diet. I too had gut issues come to find out I am gluten sensitive found in blood tests. I cut out processed foods, gluten (toughest thing in the world) and added sugars. My stress I manage with adult coloring books, my stress was through the roof. So funny find this video. Nice to know I am not alone ❤
Wow - 51 pounds. You should be very proud of yourself, that's amazing
Every gut is different, and it changes with age. Pay attention to what your body tells you. Eat what makes your body feel better.
Lots of changes in what I could eat, how much I could eat and what my body could carry came about at a certain age. The changes that have taken place have been quite astonishing, to say the least.
Noticing the same!
We have have a glyphosate/desiccant spraying crop problem that is not regulated or banned in this country. All the grains we eat are causing the deaths of our microbiome leading to all these gut issues. That’s why when we eat fermented foods and eliminate these grains we do better even though we are not all celiac. Took me along time to discover this and correct the damage.
I had gut issues and thought I was gluten-intolerant. Then I started milling my own flour. WHAT. A. DIFFERENCE! It wasn’t gluten, it was crappy processed flour that was the problem. Because it is so highly processed and stripped of all the things that shorten the shelf life, it doesn’t have the full germ, bran, etc., that helps the body process it all. Maybe worth trying? Glad you’ve found relief!
How do you mill flour? Thank you
I wanna get a flour mill soon too! I also tried switching to einkorn which is an ancient grain and that's been really good.
@denisebayer8748 they have flour mills you can buy. you just pour the whole wheat berries in it and flour will come out. i think on epic gardening, Chanel Kevin shows his corn mill which is similar.
No way - very interesting!
Yes, my uncle switched to home-milled spelt and loves it.
My hubby became gluten intolerant for about 11 years now. We recently discovered he can eat Italian 00 flour. We think this is for 2 reasons, 1 it doesn’t have any round up on it and 2 it is an ancient strain of wheat. So Italian pasta noodles or just buying the flour and making our baked goods ourselves changed everything!
Thanks for sharing!
That's awesome!
Round up is on wheat, oats, among other things. Switching to organic bead and oats can be better. Gluten free foods can still have round up on it
To those struggling with this I say NEVER GIVE UP! YOU CAN DO THIS! It's your body so eff what anyone else is saying and experiment. For me it was wearing tight pants. No kidding, my wardrobe consists of all elastic waist pants and very minimal symptoms. Also, Wim Hof method - cant say enough good things about that! I dont get sick anymore - not so much as a cold in over a year, and i can get a natural buzz any time i want. High on my OWN supply! And Kevin, I frigging love you. You are such a level headed and fun person. Wish I knew you IRL! 🙏
Appreciate the encouragement!
I had gut issues for YEEAARS! Was tested for allergic reaction to tons of stuff. Turns out my pancreas stopped working. I wasnt making enzymes to digest foods, and absorb nutrients. It’s called EPI Exocrine Pancreatic Insufficiency. Started taking GI Dr. prescribed enzymes so I could digest food. Wow, major improvements. So, if you have tried everything, as I had, maybe it’s not just your “gut”. It could be a combo of other organs. Just trying to put this out there as so many, even GP Dr.s have not heard of this.
- Good video Kevin. Food and stress are huge impacts on your overall health for sure! Love all your channels.
Wow - hadn't heard of this! Thx for putting on my radar and glad you're in a better spot now.
I believe the most positively impactful diet change we can make is to avoid sugar and processed foods. Temporarily, I believe it helps to avoid dairy and gluten. I went on an elimination diet and 4 1/2 months later my suicide-level peripheral neuropathy pain disappeared, as did my bouts of depression and anxiety. If I eat the four foods mentioned, my symptoms begin to return.
Wow. I'm so glad you found relief
Same! know a lot of people who got gut issues post covid and now were all still tying to heal. My best help has been HIGH FAT diet with almost no fruits or veg. Low carb, no coffee and my life has changed for the better
And protein. Protein is a must. At least 1,75 g for every kilogram of your lean weight every day.
Thanks for this video Kevin. I spent four and a half years battling the same symptoms, distended stomach, pain, listlessness, and complete brain fog. I was taking every stomach med and supplement I could find, nothing worked. I was going from doctor to doctor and was told repeatedly 'it's just stress.' My favorite was the gastroenterologist who told me that I wasn't actually in pain, this while I was draped over the arm of the chair trying to breathe around a massive stomachache. I was on the brink of having my gallbladder removed when the surgeon told me that it probably wouldn't solve the problem. I was completely miserable and depressed when I decided to do a four-week fast for church, I gave up sugar. Within two weeks, I felt like a different person, I lost 23 pounds in three months, and my head cleared. I still get the occasional attack, especially if I skip meals or eat too much sugar but life is so much better. And I manage my stress with gardening. There doesn't seem to be a name for this but it's good to know I'm not alone. Thoroughly enjoy your gardening and homesteading channels, especially the experiments. And happy you're feeling better.
Things to try? Marshmallow root cold infusions. The mucilage lines the gut, allowing it to heal. Bone broth made with chicken for the feet for collagen and gelatin. Bitters, either by eating bitter greens or by taking a bitter herbal tincture. Doing those three things regularly REALLY helped solidify long-term improvements in my gut health. And, then for the days where you did celebrate and have that cocktail with ice cream, chewing on fennel or cumin seeds can provide near instant relief for bloating or gassiness.
Ah yes. Bone broth! Forgot
I loved hearing that part of your journey! I’ve experienced something really similar lately! And I’m taking a lot of encouragement from the fact that you maintained your coffee habit. I’ve tried reducing mine, but hopefully I can enjoy it fully once things are healed.
Thank you for showing your insight on health changes and by the way great spoon 🥰
I have always enjoyed your gardening channel, it is nice to see you expanding your presence. It sounds like you have a very balanced perspective on health. One thing I have started doing is taking deep breaths. I am surprised what a difference it makes.
Truly!
Stress is very impactful on health. Running a gardening and TH-cam channel, is different than just doing it as a hobby or necessity. I started adding 1 ounce of liver (grass fed - pasture raised) daily to my diet. I don’t mind the taste. I make sure to eat good sources of protein and eat organic. I’ve had to learn what foods work together and don’t work against each other or deplete nutrients. I don’t agree with every thing nutrition influencers say on the Internet, but I learn a lot from them in one way or another. My body did not like many of the keto nut and seed based recipes. As kids I think we were all victims of the ultra processed seed oil revolution. The “animal-based” diet seems to help me with energy. I also noticed that it helps me with anxiety. I removed coffee and replaced it with fruit and coconut water for energy. I don’t drink alcohol, but if I drink a kombucha, it has a anti-anxiety calming effect. I have my plain kefir daily and occasional sauerkraut. Eventually, I’d like to try and add back leafy green salads, once I start growing them myself with healthy soil.
I’m glad that you’re taking the time to care for yourself away from the camera .
I've been having a bit of dessicated liver pills here and there - can't tell a difference personally! But I know it's super nutrient dense.
Another fantastic Viideo!! Thanks for sharing
Glad you enjoyed it!
Great post Kevin, thanks for sharing! And I am wishing you continuing success on accomplishing life balance in every facet of your blessed existence 🥰
Thanks so much!
Love this! I've been doing very similar things with my diet and exercise. Toyed around with Keto but now it's just whole grains, low gluten etc. And instead of Whittling, I knit socks. Lots of socks. And for sleep routine, I love listening to an audiobook because I have to pay attention rather than stress about life stuff.
Keep up the healthy habits! They pay off in the long run.
That's Great Kevin! Blessings!
So happy that you are feeling better!
I was suffering from gut and intestinal issues earlier this year. I couldn’t stand the pain anymore and went looking for medical doctors that did carnivore diet. I started carnivore lifestyle of eating and my gut issues cleared up and my brain fog lifted. I lost 20 pounds in a month. I was never hungry. However, I got food fatigue because I have no imagination in the kitchen and started more on a keto lifestyle. Even then I wasn’t feeling as good as I did on the Carnivore lifestyle.
When I break my new way of eating I definitely pay for it and my cravings come back. Sugar, bread are way harder to give up than smoking, alcohol because we can live without them but we can’t live without food!
lol, I’m still growing a garden for food security.
Just wow! It is great that you have your body figured out. I have been on a two decade journey trying to figure out what causes my IBS to be in crisis and I am still learning. Have you tried fermented veggies? I make fermented cabbage/onion/carrot combo that tastes like sour kraut and if I take a tablespoon with every meal, it really helps boost the probiotics and makes my gut happier. I do most of the rules you suggested but I also do intermittent fasting which has also helped with the bloating. Tea drinking when I get up and then water until meal time does a good job to lessen the bloating. I just started gardening this year (and watch your Epic Gardening channel regularly) and I am really looking forward to eating my own home grown veggies! Happy healing journey to you.
Thanks so much for being open and sharing your struggles. It’s so helpful for others going through the same thing, as typically I think we all feel so alone in our battles.
Something else that’s helped me is adding in a probiotic, and digestive enzymes.
You are so welcome
I came straight to this video from your guest appearance on MFM. Gotta fanboy for a sec. That might be my favorite episode of that pod to date. I’ve been watching Epic Gardening for longer than I’ve been listening to MFM so I was geeking when I saw they got you on. Worlds colliding. Learned a ton and got inspired. You are a weapon in business. I want to be like you. Just finding your personal channel and I’m stoked. About to watch the hell out of this video and the rest of the vids on this channel. Thank you for going on the show. Your story is cool as hell. Done glazing, just know a random kid out there is gonna work harder bc of you. Thanks man.
Wow - honored to hear this. Appreciate the kind words Mason.
This video really comes full circle for me. I found your channel originally from Steve Ramsey's podcast, to see you mention that woodworking is helping your gut health makes me feel vindicated, it has certainly helped me calm down and helped with gut health
So cool to hear this. Love Steve
Loved this, thank you!
Man you are a legend love your content keep it up brother!!!
Thanks! Will do!
somewhat new to gut health issues. I had colon cancer, I am cancer free now but the treatments destroyed my gut biome. It has been a steep year and a half of trying to find triggers (diverticulitis flare ups weekly) My husband and I have been on the quest, learning so much and you touched on pretty much all of it. Keifer, fermented food, no gluten, no sugar, raising fiber intake (not easy when you can't have wheat). I am in a MUCH better place, feel so much better and flare ups do not take me out for the rest of the day in pain, far more tolerable. Oh and I am an artist, the best meditation ever, my kids and grandkids all love it and it is our "quiet time". I will try the sourdough bread, I miss bread. So glad you are better Kevin and great information to share
Glad you're cancer free now! Diverticulitis is a bitch. Hoping you continue downt he path!
Very cool to see your story and shows that it doesn’t have to be a crazy extreme life change to manage things like this. On the other hand… my brother had a lot of gut issues and gluten intolerance through his adulthood. He has always been about food and a healthy guy so he just thought it was normal for him. Fast forward to him being in a survival situation where he fasted a lot and ate only fish for over two months and his gut was healed. It was an unexpected side effect to being on the show Alone where he survived in the Arctic during fall and early winter and truly only ate fish he caught (only 7 in total) and the little bit of foraged berries and lichen he could get before the extreme cold came in. It’s been five years I think now and he still has a much happier gut since that experience!
Wow, that is crazy!!!
I've heard a lot of similar stories 😊
Great video Kevin! I don’t have gut issues but continually work to break the sugar addiction.
Thanks!
I’ve struggled with gut issues for years, tried just about everything possible I agree with everything you have mentioned helped you. I bake my own sourdough and find it’s the only form of bread I can’t tolerate without upsetting my stomach. I recently stumbled upon bone broth and let me say it changed my life! I have soups made with it daily and it’s amazing for your gut health, sauerkraut is also phenomenal they both have high amounts of glutamine that heal the lining of the stomach total game changer adding them both to my diet
I've noticed a significant improvement in my body by cutting out dairy and gluten. The skin on my face broke out in a million bumps for a couple months when I first cut out dairy, and I haven't had adult acne in the 9 years since. It was like my skin was detoxifying. I've also had lots of headaches, bloating, and joint pain issues over the years and couldn't figure out what was going on. I tested cutting out gluten for 2 weeks, and all the issues went away. It was incredible. I love bread products, so I've tested out types of gluten since the original experiment and noticed that highly processed gluten products cause more significant symptoms than minimally processed gluten, like sourdough. You are what you eat!
have also had chronic gut issues. Can absolutely attest to alcohol. Haven't found the willpower to give up sugar yet. The one not mentioned that I have found helps is regular, high quality dairy consumption. Usually in the form of full fat yogurt or raw milk.
Tried raw milk! Seems to aggravate my gut less
Once I healed my leaky gut enough to not have histamine intolerance issues yogurt was helpful, and raw milk has always been better for both me and my lactose intolerant kids.
@kevinmespiritu have you tried raw goat milk? The proteins A1 are more compatible with many peoples systems. You already have chickens ( the gateway animal to livestock) next logical step are a couple milk goats. Natural, organic -fluid milk, yogurt and some cheeses are very easy ( chevere, mozzarella feta ricotta are quite easy )
The more food you have control how it is produced, the better for overall health.
Komboucha, sauerkraut and other fermented foods also beneficial for most.
You are doing amazing things, but remember to listen to your body. Best of luck for continued health.
I agree. Raw milk and raw kefir makes me feel amazing.
And if people can't agree with raw milk, there's also low-temp pasteurization. Just as effective, but somehow easier on some stomachs.
Yes yes an and yes! A friend pointed me to Dr. Robert Lustig’s research on metabolism and that’s what propelled those changes. The research doesn’t lie. In addition to your 7 changes, consider looking into cultured foods as well. Even yogurt. The dairy wasn’t at all a problem for my gut once I made the other changes (sugar, processed foods, etc.). Dr William Davis and Donna Schwenk (Cultured Food Life) have all of the info and research. I make my own yogurts and Kefirs with specific strains that have research behind them and that are t in commercial yogurts. That was the final piece for me. You and Jacque are my gardening gurus and I’m delighted that you have found this healthy path and are sharing it!
Thank you for sharing what you experienced and how you set about changing your habits to correct your issues. Our bodies tell us when we don’t treat it right. By paying attention to the remedy it requires and honoring what it wants, will reward us. Simple changes make our “second brain” happy.
Thanks for sharing Kevin. I am a big believer in fermented foods (live yogurt, fermented vegies, etc) at least once a day and it doesn't need to be more than a fork full...I eat more than that, but that will do wonders at restoring and supporting the flora in your stomach. I need to quit the late eating - it doesn't allow the body to go into a deep REM which is required to feel rested. Glad you are figuring it out.
Hard to beat good yogurts too!
An activity that keeps you present, keeps your blood moving, works on eye/brain response, and affects almost all the muscles in your body is a good, long hike along a rough ocean coastline.
I do this with my two goldens once or twice a week for a total of 3.5km each time. It's a full body work out and you better stay present or you will wipe out on the rocks. Same for your eye/brain response, ocean rocks will roll if not stepped on properly and because of the tendency for the rocks to shift and move as you walk quickly across them, all your muscles are engaged for balance.
Another added benefit - all the negative ions that are breathed in during the 1hr hike.
In case you are wondering, I live on the coast of Vancouver Island.
That sounds like a gorgeous routine. I recently had a walk like that on the Sonoma Coast of California and it was incredible
@@kevinmespiritu and I'll bet you felt exhausted, exhilarated and fantastic afterwards.
When I was younger I would do this every single day after work with our dogs while my husband made dinner, it melted all the stress away. It's my birthday today, I turned 63, so once or twice a week is enough for me now.
Wow, very different topic than usual 😁
Cheers!
Hope you enjoyed it!
I had no clue you had your own personal channel, but as an IBS sufferer im grateful for this video. I will try to incorporate some of these tips into my life.
Hope they help!
@kevinmespiritu I hope so too! Already started the sugar tip. Next will be sleep and exercise.
Love this! My wife and I own a wellness center near Greenville, SC. She's a chiropractor and natural medicine doctor, and I teach functional medicine. Your video is spot on! I had Lyme disease years ago and struggled with severe symptoms and even lost my ability to swallow for months on end. Stress from running multiple businesses was a huge factor for me. I healed from Lyme doing natural protocols, but continue to take care of myself by constantly boosting gut health. Such an important topic, and glad you shared this!
Thank you for sharing your story;
Kevin thanks for sharing. I’ve been on the same journey. Have made the same changes and have experienced so many benefits. I think one additional change I made was adding one serving of mushroom coffee to my day and switching to decaf or herbal tea after 2pm so I could have better quality of sleep. In good health! 🙌
I've tried that before!
Woah Eric has a second channel, that’s crazy
Fermented foods are life changing
I found in my personal life that consuming a good amount of fiber as a part of my dinner or after-dinner snack helped a lot. Oatmeal is the go-to, I just have some oatmeal with banana for desert. Makes your system feel clean and light-weight the next day
Good tips here
I will agree about the whole stress issue and doing a calming yet focused activity.
I was laid off after the first couple months of Covid from a job that paid well, but I was just over it. During that time of 18 months I focused of home projects (gardening of course) without the stress of trying to get something done over a weekend. I became much more relaxed and frankly happier. But when it was time to go back to work of course the stress came back and is still there. It proved to why most retired people seem to be so much more happy and freer in their lives.
One thing now that does relax me in I have learned using a wood lathe and that is something you have to be solely focused on and you cannot rush what you are doing. The downside is there is not much time for that because of another job I hate but need to do.
Lathes are so enjoyable!
I've been practicing these very changes for about 9 months. Acid reflux went away almost immediately. Just giving up added sugar, carbs and refined sugar was the biggest benefit. Although it wasn't my goal, I lost 35 lbs in two months. Thanks for sharing this Kevin. Gut health is life health.
Congrats on your success!
All these things happened to me exactly after getting covid. I’ve had to do all the exact same things as you! It’s really wild it’s like I’m listening to myself, down to the two big meals a day to many smaller meals, no gluten, heartbeat, stress, etc. I’ve gotten an allergy panel done and it helped me SO much I felt like I had my energy back. It was the intolerances and allergies really wrecking havoc on me.
Interesting, because it did start for me around that time as well!
Thank you for sharing your personal life medical issues.... Very helpful and inspiring. You're a great guy.. Personable and kind. We need more people like you.🤗💙
Also get grains and make your own keifer!!!! I use whole milk.... It's amazing.
Will try homemade kefir!
It's amazing...
Read up on keeping the grains alive and active. Do not use skim milk as it will not work. I go ahead and use whole milk and leave it out overnight for about 12 hours and then put it in the fridge.
It gets creamier the longer it sits in the fridge.... Don't ever rinse the grains with water as it will deactivate them.
Read up... I even added to yogurt when I'm eating yogurt and it is so good!!
hippocrates says all disease starts in the gut and taming the issues there can def be a slippery slope. good job sorting what works for you for the heal. it's not always easy.
I've had chronic gut issues as well but more like IBS. Weirdly for me food isn't a trigger for my gut issues, it's stress. I've learned over the years to manage stress, but of course there will be slip ups. I truly believe the brain-gut connection is 100% a real phenomenon, at least for me lol
100% stress has a huge part of it! But harder for many to control
Yes, I remember that whenever I was going to sing in church as a small group, (2, 3, 4 people) I would have diarrhea that day. Big stress made my belly hurt and sent everything right through.
I’ve had some of the same gut issues as you. In addition to the things you’ve suggested, I take a walk after dinner. It helps me to relax and it seems to aid digestion. Also, getting enough sleep is important. When I’m sleep-deprived my stress level goes up and so do my gut problems.
Walks help a lot, totally agree
I like the Zoe podcast on nutrition. I have being teaching myself a ton about ultra processed foods after a diagnosis of type 2 diabetes. Basically, all ultra processed foods have addictive qualities and do not satisfy. That's how they get your money. I have lost 25 lbs in 5 months (and am regulating my blood sugar) by giving up all that garbage food. The BEST part is that I don't get hangry anymore! I am not having those crazy spikes and drops from eating all that refined crap. I do like the sprouted grain style Ezekiel bread. One piece is very satisfying to me when I just have to have some bread. I really think the American gut health issues with gluten are from the preservatives in it. It isn't normal that hamburger buns are shelf stable for a month without molding. Real bread molds or stales in just a few days.
Wow, massive congratulations on losing 25 lb! I'll have to check that podcast out
There is so much information about gluten and the way bread is made now. We changed the structure of the gluten protein and changed the additives in bread in ways that negatively affect the gut microbiome and our thyroid health.
So many people that have either visited another country or moved out of the United States have said that a lot of their health issues have been curbed because the food in other countries just isn't as processed as ours. 😮 it tastes better and they can eat as much as they want without the awful side effects (except maybe food coma! 😄 )
Wow, this is a really awesome video you post. I’ve had acid reflux forever. I’ve done many of the same things to deal with my gut issues. Three meals a day. Lots of fruits and vegetables. No alcohol. But I do make homemade ice cream that I allow for myself. That way I control the ingredients. I also have a sourdough starter to make my own bread .I’ve also switched to a high fiber, low protein, diet I don’t eat a lot of meat. It seems to cause constipation. it’s so important to stay away from all this highly processed food. it causes a gut issues and also put things into our bodies that we don’t need. The potato chips are the worst. I love avocado oil based potato chips. Just three ingredients, salt, avocado oil, and potatoes. The best of the best keep moving forward Kevin. All my best.
Sounds like you have made some awesome changes. I noticed that making my own bread and ice cream helped a lot as well!
@@kevinmespiritu keep moving forward. Stay positive.
Yes, I love my oura ring too! I'll have to track my eating to night heart rate. I've started making my own sourdough and more smaller meals as well. I'm inconsistent on the exercise too, that's on my to do list!
Best of luck!
I cut gluten 7 years ago and within a week persistent joint pain improved drastically and gut started to get better. I’ve since been able to gain weight which I couldn’t so I suspect I may have celiacs. Never formally diagnosed though because I wasn’t about to eat it again for a while to do it. I do think that whatever diet change one plans to do it is best to do it gradually for the micro biome to adapt. Indeed plant based Whole Foods make it harder to overeat. I’m intentionally overeating to gain weight and a bit of sugar and regular oil consumption makes it much easier. So the reverse is also true.
But for gut health stress is also a huge factor to consider as you rightly pointed out.
Oh, one more thing, just to prove how much microbiome makes a huge difference I eat a substantial amount of beans basic everyday and have done so my whole life, it digests like a charm. Most Americans seem to have a hard time with them with gas and bloating but if the beans are cooked correctly and the gut has compatible bacteria it digests like a charm.
So interesting! Glad you had those results. Beans are one that mess me up, wish I had your powers!
@@kevinmespiritu Beans do have lectins that can be a problem (but not as much as some internet gurus claim them to be). But I understand how they can be a problem for people. They also are rich in soluble fiber as well as oligosaccharides and that can cause gas and bloating depending on how the bacteria of the gut. Soaking them overnight and fully cooking them in a pressure cooker with garlic makes and eating them fresh makes them much easier to digest. The good thing is they are linked with longevity in population studie, and they are a powerhouse of nutrition. Foods high in soluble fiber also may help lower TMAO levels, thus protecting against cardiovascular disease.
I research a lot about this so I can heal my gut.. one doctor says the top 4 things are diet, sleep, stress, exercise. Which you discussed most ., thanks for sharing
You having the "ahaa" moment about stress happened to me as well...Except for me, it hit me during a meeting at work. Really took the wind out of my sails for a while. But recognizing it, allowed me to make some positive health changes to combat this. Cold plunges (although trendy), really seem to help. That, alongside with diet and exercise seem to be a good combo. For me, knowing what to do and actually following through is actually the biggest challenge for me now - Especially on the weekends 😶😶 Thanks for sharing!
Glad you had the same realization!
Great advice! Reading some of these comments…everyone is so different. I’m doing most of the same things you are, but went vegan again and that helped tremendously.
Vegan or even vegetarian is horrible for so many people, myself included. Fascinating how different we all are!
Can confirm as an IBS patient, best practice is to avoid: too much Sugars, having no control over Stress and staying Seditary too long. Good luck on your gut health journey
This was a great video! Was just hospitalized with diverticulitis! I have some work to do!
You got this!
I started suffering with unexplained D&V over 2 years ago. Then in October of 2022, after a stint in hospital, I was diagnosed with Graves Disease brought on from a toxic thyroid. This certainly explained why I was suffering from D&V more often. The medication I now take has greatly reduced my thyroid levels and I rarely suffer from the D&V. The one food that worked for me to settle my gut was Live Yoghurt. I didn't even like yogurt to start with. My dad bought me some when I was really bad and couldn't leave my flat. Now, whenever I have a jippy gut, I'm heading straight to the shop for Live Yoghurt. Please try this, you won't regret it.
It's funny, my story isn't all that different. I had similar gut issues that I ignored and wrote off for a long time as they grew more frequent until I just couldn't anymore and I finally got on a path of discovery that led to my adult celiac diagnosis. Giving up gluten was such a difficult change for me at first that I too allowed myself anything that didn't break that one new cardinal rule, and honestly that helped. You have to give yourself some slack somewhere to balance it out to help soften the transition however you can. I've settled into it now finally, three years later, but I'm still learning every day how to life this new lifestyle. I can truly see the difference in the mirror though, and I can see it in you too. 😊 You look healthier sure, but mostly you just look happier and I'm so happy for you!
Thank you! And yes it was the same, you just don't think it could happen to you until it gets so bad you can't ignore
@@kevinmespiritu 100%!
I don't know if I'm intolerant of gluten specifically, but a lot of baked goods bother me. I can eat homemade sourdough with less symptoms. I think other things like sugar alcohols, preservatives, etc in baked products are also playing a role in causing problems for me. Overall my life is better when I cut it out. Buying minimally processed foods has also helped, and made me a better cook.
Didn't know you had a personal channel! Subbbb'd!
Welcome!
My job was horrendous for a while and I won’t go into it too much but there were some nasty problems with the end of gut…. For about 6 months…. Bit TMI… well a lot TMI but luckily I managed to move to a less stressful department and had some time off and that stopped overnight…. Crazy the effect it can have.
Kevin! I can't believe you experienced exactly what I went through! The whole night-regurg thing - yes! For me, my triggers are fat, protein and coffee (as well as those you describe of processed foods, high sugar foods, alcohol etc), so I found cutting those down helped me. It's interesting how everyone's different. When you said you can eat protein-forward meals and coffee I thought - wow you're so lucky haha :) For me, I have to finish eating my last meal by 5pm at the latest otherwise i get the night regurg. Harsh. Anyway, thanks for helping me feel less alone in my gut issues and in the limited-diet life - it's nice to feel there are others out there who understand
oh! also double pillows to keep your head raised at night help everything flow the right way!
Good calls here! Hope it helps you out!
I've recently changed up my meal habits and it seems to work for me. My calories are just naturally low because of how I eat..I only eat when I'm hungry, I intermittent fast as I don't eat after 5pm except for fruit and nuts. I wake up have my coffee with MCT added. My first meal is generally between noon and one pm. This is a full on meat, potatoes, French bread,fruit, eggs, cheese..basically anything I want and that is fairly well it for the day. I load my body with everything it needs to process for optimal health and function. Oddly I am not hungry for the rest of the day😊
I got a walking pad at the beginning of this month. I like to watch my YTs and sometimes a show at night after I'm done with everything I'm gonna do. I hope on my walking pad and often get in a 5k where I'd normally just be sitting on the couch.
Super smart idea!
I have found that long fermented sourdough has made a huge difference for me too!
Its funny you posted this because I recently started a gut health journey after experiencing acute stomach pain after each meal I would eat. I started doing regular colonics, eating only whole foods, eating only fresh milled flours, and I also got on some candida/parasite cleanses. I have now been pain free for over 2 weeks. I do think one of the most impactful things I did though, was adding lots of magnesium to my diet.
Hoping you continue to find relief!
Once I cut out most dairy, my stomach sounds like yours. Much better now.
Love it
Did you know that the pasturization process destroys the enzymes that help digest milk? I know people who couldn't have dairy but tolerated raw milk.
Positive intestinal flora...acidophilus...added via capsule has been a BIG help for me.
I've been testing some supplements as well!
To avoid acid reflux heartburn or indigestion, separate the protiens from the starch in meals. Have hashbrowns and toast for beakfast or bacon & eggs for lunch. The gut makes bile acidic or alkaline depending on what its fed . This i learned from one of ghd books i read decades ago . Maybe fit for life.the acid and alkaline neutalize when mixing protein with starch meals and overproduce causing those irritations. While others suffered after their balanced full meal deal i didnt. Now i do. Too stressed within past few years my diet has allowed binging unhealthily. Grief is hard to manage stress.
Thank you for putting this out there in a time i needed to hear it most. Tummy troubles are extreme partiallly from stress but could be also from a raw in the middle burger at a restaurant ...now i will bring a knife to cut my burgers in half to see the middle instead of biting through it raw in the middle . Or request it be cut, or stick with my plan to be vegan again. 😢
Fantastic tips here.
Sourdough followed by sprouted grain are the easiest to digest.
For pasta you can try pasta without any additives made with ONLY durhum wheat semolina.
Walking keeps your guts moving which helps digestion.
As for the stress… stress will cause cortisol problems. Cortisol is good normally but chronic stress wreaks havoc on your gut health.
You’ve got it all figured out Kevin. Happy you’re healing.
Sourdough is great but doesn't give you extra bacteria. All the bacterias killed during the cooking process. It does ferment and pre-digest the dough though
@@morningstarhomesteadyou’re right. My brain wasn’t awake that day. 😬
Love all of your gardening videos! I have Chronic Lyme Disease, and have to eat this way as well. I need to get my steps up, though. Where did you get your tread mill thingy that fits under your desk? What is it called? Thanks!
I'll do a review on it soon!
@@kevinmespiritu Awesome! Thanks!
I too have sensitive gut with ulcers. I am currently getting the processed food out of my routine. Sourdough is my new friend for so much more than Bread. Are you doing your own starter?
You should join the sourdough starter frenzy going on now...Health is a huge Benefit.
the best things I've done for my stomach issues was cut out processed foods and only eating things I process myself. so I make our own yogurt or icecream if I want it, so I know what the ingredients are in it. plus eating from the garden is huge. make meals around whats ready to harvest in the garden so u get plenty of fresh fruit and veggies!
I had/still have the same issues as you. Working on these changes as well especially a high protein lifestyle.
Love coffee as well- what is your go to coffee spot for high quality pour over? I go to manzanita coffee roasters
I had to do a double take when 8 saw you n read title 😊
Fructan sounds like the culprit in breads that make most people bloat and have gut issues. Sourdough starter contains bacteria that helps break down the fructan prior to digestion, not gluten. If it was gluten, then the bread wouldn't be springy/properly formed if it was being broken down before you eat it. I love gluten
I am a gluten fanatic myself
I’m experiencing gut issues causing severe autoimmune disease with many symptoms making daily life not easy. I’m learning about it all too and trying to heal. Want my body and energy back!
Hoping you can!
@@kevinmespiritu thank you! I will no doubt
This was excellent. I gently suggest you look at FODMAP. The cumulative effect of small intolerances might explain ongoing flairs. (Doctors and researchers at Monash University scientifically proved this food intolerance. Previously doctors, even gastro, were only concerned with the impacts of allergies and celiac.)
Will look into!
We also cut out all dairy for years! Now we can have most goat and sheep cheeses. Especially if it’s European again, round up is banned there and I think it has a lot to do with what the animals eat. It has been a game changer! We don’t eat it a lot but in small amounts our guts are fine!
Interesting about food combos. An intolerable chemical interaction definitely seems plausible. I am super curious how AI will help us self diagnose these types of antagonists.
Will be very interesting. I can imagine a world where you input your daily diet and your symptoms and it starts to troubleshoot for you
I drink lemon water with ACV each morning and night and have No acid reflux. Life changing.
Eric Gut Health! Currently dealing with the same problems and doing most of the same things. Really struggle with eating before bed tho
Tough pattern to recondition
Hey Kevin, epic gardening fan here! I experienced bad digestion for years after a course of strong antibiotics. Didn’t realize the importance of probiotics until gardening led me to fermented foods and now I can say eating fermented foods and a fiber rich diet solved all my intestinal problems not even a plant based gastrointestinal doctor could 😂
Yes, fermented foods help SO much
About 20 years ago over the course of a month I ate about 24 of those Activia probiotic yogurts. Well for the next five years I thought I was lactose intolerant and I couldn’t handle anything that would give anyone gas like beans, onions, broccoli, cabbage, all things I love to eat! I finally had a dental appointment, and had to have some antibiotic and luckily that killed off whatever probiotic had invaded my gut, and now I’m fine, and have been ever since. If something ain’t broke, don’t fix it. I never realized how much probiotics could mess up my gut health.
So glad you are doing ok now!
I have benefited from following Dr. Sarah Ballantyne for years. She has recently changed course and is promoting a new nutritional (not diet) philosophy called Nutrivore, based on eating the most nutrient dense foods most of the time.
I will give her a look
I'm surprised you didn't mention bone broth.
Bone Broth is the #1 thing that has been healing my gut for the past 18 months.
Bone broth and eliminating all processed foods.
Sugar is the toughest one for me to quit - and stay away from!
Just NOT having those bad gut issues is enough incentive for me to keep on the healthy train!
I wish you Good Luck on your journey! ♥️👍♥️
I haven't messed around with it too much - will try!
@kevinmespiritu
Yeah, bone broth is definitely a new door to open, and then actually walk through it!!
It seems intimidating at the beginning.
But once you get the hang of it, it's super easy.
And you'll be glad you did!
Here's a tip:
The bone broth I make is very plain tasting.
Truthfully, bone broth by itself is not a taste I look forward to!
I'm a picky eater, so I've had to figure out how to make it more tasty.
I make a large batch, then freeze it in smaller portions.
This makes it super easy to add to meals thru the week.
I end up disguising the taste of the bone broth with clear meat gravy type dishes.
I'm just not someone who can make myself eat something "just bcuz it's good for me".
(I give points to those who can!!)
For me, it HAS TO taste good!
Especially to make it sustainable.
Bcuz I'm eating a lot of grass fed beef & pasture raised pork & chicken, creating meat flavored gravies is not a difficult task.
Thank goodness I'm a hard core carnivore!!
This means I can happily consume bone broth multiple days a week, every week.
In my healing journey, I consumed bone broth every day for the first 12 months.
I also went all out with eliminating all gluten, dairy (except grass fed butter), and zero sugar.
Once I stopped eating all those things,
I also stopped craving them.
That, and the memory of what an unhealthy gut feels like, makes it easy to stay away from them.
As soon as I eat sugar, I want MORE sugar!
Definitely an addiction food for me!
And seriously, the results have been amazing!
After 12 months I tried reintroducing bread, but only sour dough, for all the same reasons you mentioned.
My gut doesn't mind the occasional sour dough, but still does better without it.
✅️ I'll take it!!
There's more healing for me to do!
And bone broth is something I'll happily keep eating for the rest of my life, whether I need it for healing, or not, just bcuz it's so nutritious!
I’m in the medical field and applaud your very insightful changes. I hope in the midst of that you also had blood tests run for celiac disease which is pretty common and often present and symptomatic for years before diagnosis. If a person has celiac, it changes the directive from mostly avoiding gluten (as you are) to total avoidance, as gluten is like poison to celiacs.
Haven't tested for it yet, but would be shocked if I had it - I can consume bread without insane reactions most of the time
@@kevinmespiritu That's good. Still, get a test. It is easy and totally worth it. Many people with celiac do not notice direct symptoms from gluten, although many do. In fact, about 10% have no symptoms at all, so you having some symptoms sometimes puts you ahead of that. And sourdough process decreases the gluten content of the bread, so that further suggests the possibility. Anyway, it may not be the issue at all, but it is easy to check (simple blood test) and could have big health implications to miss it for years.
My sister had gut issues and I told her she needed to eat more fermented foods. In the last four years after my husband and I escaped Oregon and bought 5 acres and a house in the forest in North Idaho, we’ve built a greenhouse, gardens outside and tried to grow most of our food; not buying any processed foods. My sister and brother-in-law thought we were crazy at first but now see the truth. She went to her doctor and her doctor thankfully knows some truth and told her to eat more fermented foods. She also had issues with ice cream but now can occasionally eat it with no problem because she is eating sauerkraut every day.
I noticed the same bump in resting heart rate when I would eat too close to bedtime. It’s funny how a simple change like eating earlier can jumpstart more positive changes. We have a simple rule now - fill our plate with ingredients we can see (so whole foods primarily). We also cut out added sugars, and man…what a difference. All of this led me to epic gardening to learn how to grow some of the food we are eating, which has been an incredible stress reliever.
The biggest surprise with all of these changes is the desire to have “cheat” days dwindles because the food we once loved, makes us feel so bad.
I’ve found that it’s not hard making the foods we love from scratch…I can control what we’re eating, and we can still have the foods we love.
Yeah - the cheat days just go down naturally because you know how bad you'll feel!
Your tips are very similar to the AIP (anti-inflammatory protocol) diet to treat leaky gut syndrome, the likely cause of your issues. Kudos to you for figuring out these solutions by listening to your body ❤ FYI, the higher resting heart rate is because digestion is controlled by the vegus nerve, which also regulates heart rate. When you lay down, bloated and still digesting, the vegus nerve gets overstimulated while trying to complete digestion.
One thing I would suggest: be sure to get an endoscopy to see if the acid reflux/GERD did any lasting damage. I found out that long after my symptoms of reflux were gone, I was still having "micro-refluxes" that required treatment to prevent Barrett's esophogus. I had no idea reflux could be asymptomatic.
You are 100% correct on your tips, even if you don't know why. Again, kudos ❤
Good call!!!
Quiting added sugars was the most difficult and the best thing I did. No alcohol. Avoiding certain combinations. What also helps me is to fast on a regular base. First started intermitted fasting and now I fast about 2 or 3 full days a week.
Fasting helps me too!
I avoid processed foods as much as humanly possible. It's part of why I started gardening. Also - I recently started adding foods that naturally provide pre- and pro-biotics. This last has has made a huge difference.
^stress. We're brought up with it; it's encouraged in our academic system; we don't even recognize it until our late-20s/early30s when we start to get sick.
Agree
You should try doing kettle bell swings Kevin. I am finally able to squat around in the garden 😂.
I've got one in the backyard!