The Top 12 Foods & Natural Remedies for Better Gut Health 1

Contents
Disclaimer......................................................................... 3
Introduction..................................................................... 4
#1. High-Fiber Foods............................................. 9
#2. Prebiotic Fiber Supplements....................11
#3. Fermented Foods............................................13
#4. Probiotic Supplements................................15
#5. L-Glutamine....................................................... 17
#6. Digestive Enzymes.........................................18
#7. Testing...................................................................21
#8. Glutathione....................................................... 23
#9. Turmeric..............................................................25
#10. Plant-Based Collagen Builders............28
#11. Melatonin.......................................................... 30
#12. Water.................................................................... 32
Conclusion.....................................................................34

The Top 12 Foods & Natural Remedies for Better Gut Health 2
 Disclaimer
Copyright 2023 by Goodness Lover Pty Ltd — All rights reserved.

This book contains information that is not designed to take the place of, substitute, or replace any
form and method of professional or medical advice and treatment or medicine. All content is the
author’s opinion and is not intended to diagnose and remedy. The facts and figures contained in
this document are presented solely for informational and educational purposes only.

This book contains materials, statistics, news, and reports compiled from various resources and
sources considered accurate and deemed reliable to the best of the Author’s knowledge; however,
the author cannot assure and guarantee its validity and accuracy and cannot be considered, nor
held accountable for any omissions or errors. The contents of this book are periodically updated.
You must seek medical advice, treatment, and medicine from a professional or doctor before
utilizing any of the information, techniques, advice, and remedies mentioned in this document.

By applying and utilizing the information, techniques, advice, and remedies mentioned in this
document, you consent to hold the Author unaccountable against and from any expenses, costs,
and damages, including any potential legal fees subsequent from the use of any information
presented in this book.

This disclaimer covers any injury or damages resulting from the application and uses, whether
indirectly or directly, from any information or advice that are given, whether criminal intent,
personal injury, negligence, offence, contract breach, or any action caused.

By reading the information presented in this document, you accept all the risks related with the
application of the advice given herein, with a complete understanding that solely you are liable for
any result or effect that occurs upon the use of the information and the execution in any manner,
as well as regardless of the interpretation you considered of the advice. To ensure your safety and
health, consult a medical or professional practitioner before applying any of the information,
techniques, advice, and remedies mentioned in this document.

The Top 12 Foods & Natural Remedies for Better Gut Health 3
 Introduction
One of, if not the most important factor that influences your overall
health, is in fact, your gut, or more specifically, the microbes that live
within your gut.

While your body includes about 22,000 human genes, it also hosts as
many as 3.3 million microbial genes, 150 times more genes than our own
genome.1

[1] “Human gut microbiome: the second genome of human body.” Aug. 2010,
[Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 4
These critters, in return for lodging in your body, pay their rent by work-
ing in harmony with your cells and tissues. In fact, your gut microbiome
directly influences every major body system.

They help you to digest your meals, make essential nutrients that you are
unable to produce on your own, influence the expression of your DNA,
and protect you from disease.2

In fact, 70% of your entire

immune system is located
within your gut!3
These microbes also play a critical role in your appetite regulation, aller-
gies, metabolism, and even neurological function and behavior.4,5

In short, they can have a huge impact on the way you feel.

These microbes are fungi, bacteria, and other single-celled organisms.

Some of these microbes reside on the skin and internal surfaces of the
body, but most take up residence in your digestive tract.

[2] “Gut Microbiome: Profound Implications for Diet and Disease.” Jul. 2019,
[Link] Accessed 5 Dec. 2022.
[3] “The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious
Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.” Mar. 2021,
[Link] Accessed 5 Dec. 2022.
[4] "gut microbiota-derived metabolites as key regulators - PubMed." 20 Jul. 2021,
[Link] Accessed 6 Dec. 2022.
[5] “The role of the microbiome for human health: from basic science to clinical applications.” May 2018,
[Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 5
So as you can imagine, with all the functions they play, if these microbes
are out of balance, it can lead to some serious problems and increase your
risk of developing a host of chronic diseases such as diabetes, inflamma-
tory bowel disease, and autoimmune disease, as well as neuropsychiatric
illnesses like schizophrenia, ADHD, obsessive-compulsive disorder, and
chronic fatigue syndrome.6,7,8,9 

Gut problems are also super common.

In fact, in a large-scale multinational study published in 2020, researchers

found that over 40% of people worldwide have functional gastrointesti-
nal disorders.10

[6] "Association Between Long-term Oral Contraceptive Use and Risk of ...." 23 Feb. 2016,
[Link] Accessed 6 Dec. 2022.
[7] "The microbiome in autoimmune diseases - PMC - NCBI."
[Link] Accessed 6 Dec. 2022.
[8] “Does the microbiome and virome contribute to myalgic encephalomyelitis/chronic fatigue syndrome?”
Mar. 2018, [Link] Accessed 5 Dec. 2022.
[9] "The Microbiota/Microbiome and the Gut–Brain Axis: How Much Do ...." 28 Jul. 2021,
[Link] Accessed 6 Dec. 2022.
[10] “Worldwide Prevalence and Burden of Functional Gastrointestinal Disorders, Results of Rome
Foundation Global Study.” Jan. 2021, [Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 6
 The study found that 11.7%
of people have functional
constipation, 7.2% have
functional dyspepsia, 4.7% have
diarrhea, and 4.1% have IBS.
In the US, 20 million Americans suffer from chronic digestive diseases
and digestive diseases necessitate 25% of all surgical operations.11

Gut symptoms such as diarrhea, constipation, abdominal pain, and bloat-

ing, are normal from time to time. But if these symptoms are a common
occurrence in your life, they are warning signs of bigger problems, or
at least problems that will become bigger down the track if they are not
addressed.

These symptoms can be easy to brush off, but they should be taken
seriously!

These gut symptoms are also inconvenient, uncomfortable, and can even
be painful at times. They can severely affect your quality of life, from your
performance at work to your social interactions.

The good news is that you can do something about it!

[11] "Digestive Disease Continues to Rise Among Americans - GI Alliance." 23 Feb. 2021,
[Link]
americans. Accessed 6 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 7
Addressing your gut problems can be a game-changer, and you will regret
not having addressed them sooner!

The gut is super adaptive. Sometimes, it’s just the small changes that you
make that can yield big results. And because the gut is so interconnected
with all your other organs, addressing your gut health has flow-on effects
for your whole body.

Therefore, making small changes in your digestive health can improve

your energy, skin, and mental health, not to mention save you from seri-
ous health problems down the road.

The question is, where to start? What can you introduce in your life and what
small changes can you make which will have enormous benefits for your gut
health and overall health?

Wonder no more!

Here are the top twelve

things that you can intro-
duce that will do wonders
for your gut health. Aim
to introduce or address
just one new thing per
week and by the end of
just twelve weeks, you
should see vast improve-
ments in your health.

The Top 12 Foods & Natural Remedies for Better Gut Health 8
 #1.
High-Fiber
Foods
When it comes to restoring health to our
gut microbiome, fiber is the first and po-
tentially the most powerful solution.

Fiber is found in the cell walls of plants, where it provides the structure for
the plant. It’s a group of complex carbohydrates that, when you eat, your
body cannot digest. Instead, it remains untarnished as it passes through
your mouth, stomach, and small intestines, and by the time it reaches your
colon, it’s the same molecule that went into your mouth.

The Top 12 Foods & Natural Remedies for Better Gut Health 9
For that reason, it doesn’t provide a direct calorie source, but it does act
as fuel for healthy bacteria in your gut.12

And that is one of the reasons it’s critical for optimal health.

The bacteria feed on this fiber and produce short-chain fatty acids (SCFAs)
such as butyrate, which is your cells' primary source of energy.

If you don’t have enough butyrate,

you suffer from inflammation
which triggers leaky gut.13
Leaky gut, otherwise known as intestinal hyperpermeability, not only
plays a role in various gastrointestinal conditions such as celiac disease,
inflammatory bowel disease, and irritable bowel syndrome but it is also
associated with autoimmune diseases, allergies, asthma, obesity, and even
mental health disorders.

In fact, one meta-analysis that included 17 studies and nearly one million
participants, found that there was a 10% reduction in risk for death for
every 10 grams of fiber consumed per day. Those who consumed the most
fiber were 19% less likely to die over a decade, compared to those who ate
the least.14

[12] “Review article: dietary fibre-microbiota interactions.” Jul. 2015,

[Link] Accessed 5 Dec. 2022.
[13] “Butyrate: A Double-Edged Sword for Health?” Jan. 2018,
[Link] Accessed 5 Dec. 2022.
[14] "Association between dietary fiber and lower risk of all-cause mortality."
[Link] Accessed 7 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 10
#2. Prebiotic Fiber
Supplements
Eating more fiber-rich foods isn’t always easy for those who are highly re-
active to fermentable fibers such as those with irritable bowel syndrome
(IBS) or small intestinal bacterial overgrowth (SIBO).

Large amounts of fiber provide an abundance of food for a range of gut

bacteria. This can result in an excess of gas in the intestine, causing
abdominal pain and discomfort.

This is where supplementation with a well-tolerated, shorter-chain pre-

biotic fiber is a great addition.

The Top 12 Foods & Natural Remedies for Better Gut Health 11
In fact, Dr. Will Bulsiewicz says that when it comes to healing leaky gut:

“I start with prebiotics first.

If I can only have one
supplement, it's going to
be a prebiotic supplement.
That's where I begin.”

Prebiotics are important as they feed the friendly bacteria in your gas-
trointestinal tract. Without prebiotics, your gut bacteria won’t be able to
perform the host of functions they play in your health, including reducing
inflammation and improving your immune system.

When you feed your gut microbes prebiotic fibers, they produce short-
chain fatty acids (SCFAs) which promote the growth of beneficial bacteria
such as Lactobacillus and Bifidobacterium.15

Some easily obtainable prebiotic supplements include:

→ Partially hydrolyzed → Glucomannan

guar gum (PHGG) → Larch Arabinogalactans
→ D-mannose → Green Banana Flour
→ Acacia Fiber → Fucoidan

[15] “Short-chain fatty acids: a link between prebiotics and microbiota in chronic kidney disease.” Nov.
2017, [Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 12
 #3. Fermented
Foods
In recent years, there has been a surge in the popularity of fermented
foods such as sauerkraut, kimchi, and kombucha, largely due to their
health benefits and an increasing interest in gut health.

The process of fermentation makes foods more nutritionally rich by

creating probiotics and prebiotics and making vitamins and amino acids
more bioavailable. Fermentation thus enhances protein quality and
increases the absorption of B vitamins, magnesium, and zinc, all of which
are important for mental health.

The Top 12 Foods & Natural Remedies for Better Gut Health 13
Molecules formed during the fermentation process offer numerous
health benefits. For example, lactic acid bacteria generate many bioactive
peptides that promote cardiovascular, immune, and metabolic health.16

Fermentation can activate certain compounds. For example, some bacte-

ria convert flavonoids to other metabolites that have high bioavailability
and biological activity, improving the nutritional value of the fermented
food.17

Lastly, fermentation can reduce

toxins and anti-nutrients.18
For example, the fermentation of soybeans can reduce the concentration
of phytic acid, an anti-nutrient factor that can reduce the absorption of
certain minerals.19

Another example is sourdough fermentation, which can reduce the

content of fermentable carbohydrates and reduce undesirable symptoms
in people with irritable bowel syndrome.20

[16] “Bioactive Molecules Released in Food by Lactic Acid Bacteria: Encrypted Peptides and Biogenic
Amines.” Jun. 2016, [Link] Accessed 5 Dec. 2022.
[17] “Metabolism of phenolic compounds by Lactobacillus spp. during fermentation of cherry juice and
broccoli puree.” Apr. 2015, [Link] Accessed 5 Dec. 2022.
[18] “Effect of fermentation on antinutrients, and total and extractable minerals of high and low phytate
corn genotypes.” Oct. 2014, [Link] Accessed 5
Dec. 2022.
[19] “Reduction of Phytate in Soy Drink by Fermentation with Lactobacillus casei Expressing Phytases
From Bifidobacteria.” Sep. 2015, [Link] Accessed 5 Dec, 2022.
[20] “Randomised clinical trial: low-FODMAP rye bread vs. regular rye bread to relieve the symptoms of
irritable bowel syndrome.” Sep 2016, [Link] Accessed 5 Dec.
2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 14
#4. Probiotic
Supplements
Another way to replenish your gut bacteria is through
probiotic supplementation. Recent research has shown that
probiotic supplementation triggers positive shifts in the microbiome
by making the environment more hospitable to beneficial species.21

Probiotics do a lot more for the gut than improve the composition of the
microbiome. They play a key role in:

→ Regulating bowel transit time to prevent constipation22
→ Reducing inflammation in the gut23
→ Healing colon tissue and strengthening the intestinal barrier
to prevent leaky gut24

[21] “Probiotics-induced changes in gut microbial composition and its effects on cognitive performance
after stress: exploratory analyses.” May 2021, [Link]
9#citeas. Accessed 5 Dec. 2022.
[22] “Alteration of gut microbiota and efficacy of probiotics in functional constipation.” Jan. 2015,
[Link] Accessed 5 Dec. 2022.
[23] “Probiotic mixture reduces gut inflammation and microbial dysbiosis in children with atopic
dermatitis.” Aug. 2021, [Link] Accessed 5 Dec. 2022.
[24] “Probiotics: what are they? What are their effects on gut physiology?” Oct. 2003,
[Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 15
 → Stimulating short-chain fatty acid production25
→ Lowering gut pH26
→ Binding to viruses such as rotavirus and reducing
their effects27
→ Decreasing the effects of bacterial toxins such as
Clostridium difficile28
→ Dampening the overactivity of the immune system in condi-
tions such as eczema, allergic rhinitis, and food allergies29

While they are helpful in treating gut-related conditions, they also sup-
port a myriad of conditions not directly related to the gastrointestinal
tract. These include type 2 diabetes, obesity, cardiovascular disease, anx-
iety, depression, endometriosis, eczema, and inflammatory, autoimmune
conditions such as psoriasis, fibromyalgia, and lupus to name a few.30,31,32,33

[25] “Health benefits of probiotics: a review.” Jan. 2013,

[Link] Accessed 5 Dec. 2022.
[26] "Gastroesophageal Reflux Disease and Probiotics: A Systematic ...." 2 Jan. 2020,
[Link] Accessed 7 Dec. 2022.
[27] “Probiotics against Digestive Tract Viral Infections.” Oct. 2012,
[Link] Accessed 5 Dec. 2022.
[28] “Probiotics and Clostridium Difficile: A Review of Dysbiosis and the Rehabilitation of Gut Microbiota.”
Jul. 2019, [Link] Accessed 5 Dec. 2022.
[29] “Probiotics as a Possible Strategy for the Prevention and Treatment of Allergies.” Mar. 2021,
[Link] Accessed 5 Dec. 2022.
[30] "Adipose tissue inflammation and metabolic syndrome. The proactive ...." 24 Jul. 2018,
[Link] Accessed 7 Dec. 2022.
[31] "The gastrointestinal tract microbiome, probiotics, and mood." 30 Sep. 2014,
[Link] Accessed 7 Dec. 2022.
[32] "Beneficial Effects of Oral Lactobacillus on Pain Severity in Women ...." 14 Jul. 2019,
[Link] Accessed 7 Dec. 2022.
[33] "Anti-Inflammatory and Immunomodulatory Effects of Probiotics in Gut ...." 26 Feb. 2021,
[Link] Accessed 7 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 16
As different probiotics have different actions in the body, it is important
to make sure you have the right strain that is specific to your individual
needs. Some of the most common strains include Lactobacillus rhamnosus,
Lactobacillus acidophilus, and Bifidobacterium lactis.

#5. L-Glutamine
L-Glutamine is the most
abundant amino acid in the
human body. It is the main
source of energy for the cells of
the small intestine, and is a key
molecule in the formation of
new tissue.
Because of this, it is the most popular and effective supplement for healing
leaky gut. Supplemental L-glutamine gives the gut the energy it needs to
repair and maintain its barrier function.34

L-Glutamine also helps to relieve diarrhea, constipation and other unde-

sirable digestive complaints such as abdominal pain, gas, and bloating.

[34] “Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions.” Jan. 2012,
[Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 17
It is a precursor for making the body’s “master antioxidant,” glutathione,
which plays a key role in reducing inflammation and oxidative stress.

L-glutamine also supports good blood circulation and perfusion of exer-

cising muscles. Deficiency of L-glutamine is linked with inflammation,
oxidative stress, and immune system dysfunction.35,36

After injury, the demand for glutamine increases, therefore supplement-

ing can be beneficial for recovery and immune health.

#6. Digestive
Enzymes
Digestive enzymes are proteins that your body produces to control chem-
ical reactions. They are essential for the absorption of nutrients as they
speed up the breakdown of food into their building blocks.

The process of absorption starts in the mouth when you begin to chew
your food. Your saliva contains amylase enzymes that begin to break down
starches and carbohydrates and lipase enzymes that begin to break down
fats. The process continues in the stomach where it is important to have

[35] "Prevalence of glutamine deficiency in ICU patients: a cross-sectional ...." 2 Aug. 2016,
[Link] Accessed 7 Dec. 2022.
[36] “Acute effects of decreased glutamine supply on protein and amino acid metabolism in hepatic
tissue: a study using isolated perfused rat liver.” Aug. 2003,
[Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 18
enough hydrochloric acid and protease to begin to break down proteins.

A big player in this process is the pancreas which supplies pancreatic

enzymes in the form of proteases to break down proteins into amino
acids, lipase to break down fats into fatty acids, and amylase to breakdown
carbohydrates into simple sugars like glucose and fructose. The nutrients
are then transported to your liver where they are distributed from there
to other parts of your body.

A number of different factors can lead to low digestive enzymes. For

example, your body naturally produces fewer digestive enzymes as you
age. Stress and the use of antacids can also lead to a deficiency in digestive
enzymes.

Another important thing to bear in mind is that plant-based diets require

fewer enzymes than meat-based diets as they are not taxing the body’s
capacity to digest protein and fat. Heavy meat-based diets require signif-
icant acid and enzyme production to digest, and this, over time, may lead
to inflammation.

Besides going plant-based, digestive enzyme supplementation can help

out when your enzymes are low. Supplementation of digestive enzymes
has been used extensively to treat various disorders such as metabolic dis-
orders, obesity, diabetes, and intestinal disorders and inflammation.37,38,39

[37] "The role of lipid and carbohydrate digestive enzyme inhibitors in the ...." 10 May. 2010,
[Link] Accessed 7 Dec. 2022.
[38] "(PDF) Diabetes mellitus and multiple therapeutic approaches of ...." 5 Jul. 2022, Accessed 7 Dec. 2022.
[Link]
therapeutic_approaches_of_phytochemical_Present_status_and_future_prospects.
[39] “The role of enzyme supplementation in digestive disorders.” Dec. 2008,
[Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 19
There are also some very simple diet and lifestyle changes that you can
make to help stimulate your body’s own production of digestive enzymes
such as chewing your food properly, avoiding fluid with your meals,
consuming bitter foods such as endive and apple cider vinegar, and
addressing food intolerances.

The Top 12 Foods & Natural Remedies for Better Gut Health 20
 #7. Testing
When it comes to treating digestive problems, often the first step to
take is testing. Testing eliminates the guesswork and helps to formulate
an effective treatment plan that is aimed at addressing the underlying
problems. There are many different tests that help to identify underlying
drivers of ill gut health. The common ones include:

→ Comprehensive Stool Analysis

The Top 12 Foods & Natural Remedies for Better Gut Health 21
The integrity of the gut wall is closely related to the composition of the
microbiome. A comprehensive stool analysis quantifies the levels of
beneficial bacteria, measures inflammation in the gut, and detects the
presence of pathogenic species of bacteria, yeast, and parasites.

→ Complete Microbiome Mapping Test

This test assesses the microbiome with particular attention to microbes

that cause disease or that disrupt normal microbial balance. It is a compre-
hensive collection of microbial targets as well as immune, inflammation
and digestive markers. It screens for pathogenic bacteria, commensal
bacteria, opportunistic pathogens, fungi, viruses, and parasites.

→ Organic Acids Test

Damage to the gut lining compromises our capacity to absorb nutrients
from the foods we eat. The organic acids test measures nutrient deficien-
cies, along with the presence of pathogenic species, that are associated
with leaky gut.

→ SIBO Breath Test

It is important to rule in or rule out SIBO, as this will significantly influ-
ence your course of treatment. SIBO breath tests measure the presence
and abundance of microbes in the small intestine.

→ IgG Food Sensitivity Test

There is a tendency for people who suffer from leaky gut to become
reactive to an increasing number of foods. If you have multiple food

The Top 12 Foods & Natural Remedies for Better Gut Health 22
sensitivities or find yourself becoming sensitive to foods that you once
tolerated well, there is a good chance that your gut is leaky.

→ LPS Testing

LPS is an endotoxin that is produced by pathogenic bacteria in the gut. It

then travels through the bloodstream, causing inflammation throughout
the body and impairing the function of the brain. This test is helpful for
measuring the degree of permeability in the gut and tracking treatment
progress.

→ Lactulose/Mannitol test

This test measures the presence of non-metabolized sugars called lact-

ulose and mannitol, which are found in the blood stream when the gut
is hyperpermeable. It is both the most commonly used and most reliable
test for detecting leaky gut.

#8. Glutathione
Glutathione is the body’s master antioxidant. It is needed by every cell to
defend itself against free radicals and oxidative damage.40

Oxidative stress occurs when there’s an imbalance between the produc-

tion of free radicals and the body’s ability to combat them.

[40] “Glutathione depletion and oxidative stress.” Sep. 2002, [Link]

gov/12217624/. Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 23
Oxidative stress can lead to inflammation and the development of various
diseases including diabetes, cancer, and autoimmune diseases.41

It is neuroprotective as the human brain is highly vulnerable to the gen-

eration of reactive oxygen species due to its high oxygen consumption.42

In fact, free radicals and the

oxidative damage they can cause
leads to inflammation and the
death of brain cells.
Glutathione is also used in liver detoxification to metabolize toxins and
medications.43

A number of factors can affect glutathione levels in the body including

aging, poor nutrition, exposure to environmental toxins, and stress.

You can boost your levels by consuming glutathione-rich foods like spin-
ach, avocado, asparagus, and okra. You can also supplement glutathione
directly (choose the liposomal form of glutathione for optimal absorption)
or supplement with the amino acids cysteine, glycine, and glutamine
which your body uses to create glutathione.

[41] “Glutathione: a key player in autoimmunity.” Jul. 2009, [Link]

Accessed 5 Dec. 2022.
[42] “Glutathione, oxidative stress and neurodegeneration.” Aug. 2000,
[Link] Accessed 5 Dec. 2022.
[43] “Glutathione-Mediated Conjugation of Anticancer Drugs: An Overview of Reaction Mechanisms
and Biological Significance for Drug Detoxification and Bioactivation.” Aug. 2022,
[Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 24
 #9. Turmeric
Turmeric is a great remedy for gut health as it is a potent anti-inflamma-
tory and antioxidant. In fact, it is so powerful that it matches the effec-
tiveness of some anti-inflammatory drugs but without the side effects.44

Curcumin works
by reducing
the response of
specific protein-
cytokines that
occur in the
process of
inflammation.45

[44] “Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label
parallel-arm study.” 2019, [Link]
3327-2. Accessed 5 Dec. 2022.
[45] “Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and
Countermeasures.” Nov. 2021, [Link] Accessed
5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 25
As an antioxidant, curcumin targets free radicals produced by your body’s
oxidation process. If free radicals overwhelm the body’s ability to combat
them, this leads to oxidative stress and subsequent disease. Curcumin
neutralizes free radicals, relieving oxidative stress and cell damage.

Curcumin has also been shown to be an effective anti-inflammatory

in a range of digestive conditions including irritable bowel syndrome,
inflammatory bowel disease, and acid reflux.

In one study, patients with ulcerative colitis, a type of inflammatory bowel

disease, were given either curcumin, curcumin in addition to an anti-in-
flammatory medication, or a placebo in addition to an anti-inflammatory
medication.

The patients treated with

curcumin had a 4.7% relapse
rate compared to a 21% relapse
rate in the placebo group.46

[46] “Curcumin maintenance therapy for ulcerative colitis: randomized, multicenter, double-blind,
placebo-controlled trial.” Dec. 2006, [Link]
Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 26
Turmeric also boasts a number of other benefits. It assists in detoxifi-
cation as it binds to heavy metals in the body, reduces toxin-induced
inflammation and increases the production of enzymes required for
detoxification.47,48,49,50

It fights against pathogens, improves circulation, fights against can-

cer, and even relieves inflammatory nervous system disorders such as
depression.51

Curcumin has poor bioavailability as it is poorly absorbed, rapidly metab-

olized, and rapidly eliminated from the body.52

There are multiple components that can be added to turmeric to make it

more bioavailable, with piperine, the active component of black pepper,
being the most popular option.

[47] "The Influence of Curcumin, Quercetin, and Eicosapentaenoic Acid ...."

[Link] Accessed 7 Dec. 2022.
[48] "Complexation between Cu(II) and curcumin in the presence of two ...." 31 Dec. 2013,
[Link] Accessed 7 Dec. 2022.
[49] "Oral administration of curcumin (Curcuma longa) can attenuate the ...."
[Link] Accessed 7 Dec. 2022.
[50] "The Influence of Curcumin, Quercetin, and Eicosapentaenoic Acid ...."
[Link] Accessed 7 Dec. 2022.
[51] “Clinical Use of Curcumin in Depression: A Meta-Analysis.” Jun. 2017,
[Link] Accessed 5 Dec. 2022.
[52] “Bioavailability of curcumin: problems and promises.” Nov-Dec. 2007,
[Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 27
 #10. Plant-Based
Collagen Builders
Collagen is a type of protein that’s found in our connective tissue, carti-
lage, bone, and tendons. It helps to strengthen skin, as well as maintain
elasticity and hydration. It also plays a critical role in supporting the
integrity of the gut.

Our body’s production of collagen typically declines with age, leading to

dry skin and the formation of wrinkles. Other factors such as nutritional
deficiencies, smoking, stress, and excess sun exposure may also contribute
to collagen breakdown.

The Top 12 Foods & Natural Remedies for Better Gut Health 28
Collagen is only found in animal products such as meat, fish, and eggs.
However, your body is unable to absorb collagen in this whole form.
Rather, your body breaks down the protein into its smaller building
blocks of amino acids, which it may then use to build new proteins, and
the healthier protein sources with those building blocks are plant-based
proteins.53

It is less efficient to consume whole collagen that we then have to break

down, absorb, and then use to build our own collagen, than it is to just
consume healthy foods that supply the nutrients that we need to do so.

The amino acids that are most important for collagen production include
glycine, proline, hydroxyproline, and lysine.54

Nuts, seeds, legumes, and

mushrooms are some of the
best plant-based sources of
these amino acids.
Other nutrients that are needed to support collagen production include
vitamin C, zinc, copper, iron, vitamin E, and sulfur-containing compounds
which are found in the allium family of veggies such as garlic and onions,
as well as cruciferous vegetables.

[53] “Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality.”
Sep. 2020, [Link] Accessed 5 Dec. 2022.
[54] “Dietary Collagen — Should Consumers Believe the Hype?” Mar. 2019,
[Link] Accessed 5 Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 29
 #11. Melatonin
While melatonin is known primarily as the sleep hormone, it has
numerous other roles in the body.

Melatonin is secreted from the pineal gland, where it regulates your

body’s circadian rhythm. Some melatonin is also synthesized in the in-
testines by specific cells and gut microbes, where it acts locally rather
than entering systemic circulation. Studies have found that there is four

The Top 12 Foods & Natural Remedies for Better Gut Health 30
hundred times more melatonin in the gut than in the pineal glands.55

The melatonin in the gut supports immune function, promoting a healthy

inflammatory response, and supporting antioxidant status.56

It directly scavenges reactive species and increases the activities of anti-

oxidant enzymes.

Melatonin may also play a role in maintaining a balanced gut microbiota

which also functions according to your circadian rhythm.

It is during sleep, when your body is in its fasting state and no food or
drink is coming into the system, that these microbes are triggered to
clean out the gut and throughout the body and trigger processes such
as mitophagy (the removal of damaged mitochondria through autophagy)
and autophagy (the body's way of cleaning out damaged cells, in order to
regenerate newer, healthier cells).

These microbes are critically important to maintaining a healthy gut

ecosystem, maintaining a healthy gut lining, and for the repairing of cells
during sleep, all of which are essential in the prevention of disease.57

[55] “Melatonin mediates mucosal immune cells, microbial metabolism, and rhythm crosstalk: A
therapeutic target to reduce intestinal inflammation.” Mar. 2020,
[Link] Accessed 5 Dec. 2022.
[56] “Melatonin mediates mucosal immune cells, microbial metabolism, and rhythm crosstalk: A
therapeutic target to reduce intestinal inflammation.” Mar. 2020,
[Link] Accessed 5 Dec. 2022.
[57] "Circadian rhythms and the gut microbiota: from the metabolic syndrome to cancer." Oct. 2020,
[Link] Accessed 14 Aug. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 31
 #12. Water
Water is not just essential to every single cell in our body, it is also essential
to the microbes that reside within us.

Research has shown us that

the amount of water you drink
every day can have a significant
impact on the composition of
your gut microbiome.
For example, in a study involv-
ing over 3,000 mostly healthy
participants from the US and
UK, those who drank lots of
water had a lower abundance
of Campylobacter bacteria,
which has been linked to gas-
trointestinal infection, than
those who did not.58

[58] “Drinking Water Source and Intake Are Associated with Distinct Gut Microbiota Signatures in US
and UK Populations.” Oct. 2021, [Link] Accessed 5
Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 32
Besides the amount of water that you drink, the mineral content and
the actual microbial composition of the water can also influence your
microbiota.

For example, in the same study,

those who drank well water
had a higher fecal microbiota
diversity compared to those
who drank bottled, tap, or
filtered water.59
Water also has a significant influence on gut motility and peristalsis,
a series of wave-like muscle contractions that move food through the
digestive tract. If you are not drinking enough water, your large intestine
will soak up whatever water it can from the food you consume, making it
too hard to pass, causing pain and constipation.

[59] “Drinking Water Source and Intake Are Associated with Distinct Gut Microbiota Signatures in US
and UK Populations.” Oct. 2021, [Link] Accessed 5
Dec. 2022.

The Top 12 Foods & Natural Remedies for Better Gut Health 33
 Conclusion
The health of your gut is paramount. As the gut is a major determiner of every
other aspect of your health, when you make sure it is functioning well, you are
taking the reins and taking control of your overall health.

Due to the many roles the microbes within your gut play in your body, if they are
out of whack, chances are your health is going to be affected. You may begin to
feel its effects on your body, from bloating and constipation, to skin rashes,
headaches and fatigue.

Inflammation will also result, increasing your risk of developing various

chronic diseases.

The good news is that you can do something about it!

Even small changes that you make today can yield big results and save you from
serious health problems down the road. By focusing on your gut, you have the
power to change your health trajectories for years to come.

We know this can be a lot to take in…

So to help empower you with the resources and knowledge to heal your gut natu-
rally, we’ve created MICROBIOME — a docuseries masterclass with today’s leading
doctors, researchers, and educators guiding you through this critical information,
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Not only will you discover how to tell if your gut is compromised, but you’ll also
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Plus, you’ll walk away with proven and practical natural remedies you can start
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Be part of MICROBIOME so you can know how to improve your health, reduce your
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The Top 12 Foods & Natural Remedies for Better Gut Health 34