Your Guide To A Healthy Gut 1
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Your Guide To A Healthy Gut 2
Foods That Fight Inflammation
Just as there are foods that contribute to chronic inflammation, there are
many foods that combat inflammation and should be incorporated into your
everyday meals.
Dr. Pedre’s Top Inflammation-Fighting Foods
WILD SALMON
• Contains higher amount omega-3 fatty acids than farmed salmon
EXTRA-VIRGIN OLIVE OIL
• Contains phenols (antioxidant)
• Contains oleocanthal (antioxidant with effects similar to that
of ibuprofen)
FLAXSEEDS
• Contains omega-3 fatty acid alpha-linolenic acid, a precursor to
longer chain fatty acids
• High in fiber, protein, healthy fats, and nutrients
A spinach salad topped with wild
salmon and a dressing made from extra-virgin olive oil and flaxseeds is the
perfect inflammation-fighting meal!
Quick
TIP
Your Guide To A Healthy Gut 3
Turmeric absorption is aided by fat and black pepper—add turmeric and black pepper to the salad
dressing for the meal noted on page 16.
Did You
KNOW?
CABBAGE
• Contains anthocyanins (antioxidant)
• Contains anti-inflammatory flavonoids
ONIONS
• Contains quercetin (anti-inflammatory compound)
SPINACH
• Contains quercetin (anti-inflammatory compound)
• Contains chlorophyll, which aids in detoxing
STRAWBERRIES
• High in phenols like anthocyanins and ellagitannins
Dr. Pedre’s Top Inflammation-Fighting Spices
GINGER
• High in antioxidants: gingerols, shogoals, gingerdiones, and zingerone
• Aids in combating nausea
TURMERIC
• Contains curcuminoids (antioxidant and anti-inflammatory)
Dr. Pedre’s Top Inflammation-Fighting Nutrients/Supplements
FISH OIL
• Look for adequate amounts of EPA and DHA
• Recommend minimum of 2g combined EPA/DHA daily
CURCUMIN
• Look for one that contains soy or soy lecithin to enhance absorption
• Recommend 500mg twice a day
Your Guide To A Healthy Gut 4
RESVERATROL
• Powerful antioxidant found in red wine and dark chocolate
• Look for one that contains at least 50% trans-resveratrol
TULSI (HOLY BASIL)
• Recommend 500mg twice a day
Anti-Inflammatory Diet
There are 2 “flavors” of essential fatty acids. Omega-6 fatty acids provide the
body with messenger molecules involved in the inflammatory response. They
include corn, soy and corn-fed beef and butter. Omega-3 fatty acids, on the
other hand, trigger anti-inflammatory messenger molecules. The goal is to
get a balance of omega-3s and omega-6s like our hunter-gatherer ancestors
did.
Thanks to our modern inflammatory diet, we’re getting up to 50 times
more omega-6s, which partly explains the rise in cancer, Alzheimer’s, heart
disease, obesity, and so many other modern-day diseases.
AN ANTI-INFLAMMATORY DIET SHOULD INCLUDE THINGS LIKE:
• Omega-3 rich foods including wild-caught-fatty fish, grass-fed meats,
pasture-raised eggs rich in omega-3s (if you can tolerate them),
freshly ground flax and chia seeds, almonds and walnuts
• Berries, avocado, and other low-sugar foods
• Leafy and cruciferous vegetables
• Gut-healing nourishing foods like bone broth
Your Guide To A Healthy Gut 5
Anti-Inflammatory Cheat Sheet
• Eat organic (non-GMO) as much as possible
• Focus on healthy fats
• Nuts/seeds
• High-fiber, low-glycemic carbs
• Non-starchy vegetables
• Hypoallergenic protein powders (peas, rice, chia, and hemp)
• Clean and lean proteins, such as hormone-free, pasture-raised beef,
lamb, free-range chicken and turkey, wild-caught cold-water fish (no
farmed fish), and wild game
• Building your plate: 75% from the plant-kingdom; the other 25% a mix
of healthy fats and protein. When you do this, you’re getting the right
amount of anti-inflammatory phytonutrients.
MIX OFHEALTHY FATS AND PROTEIN
FOODSFROM THE
PLANT KINGDOM
25%75%
I D E A L A N T I - I N F L A M M AT O R Y P L AT E
figure 7.1.3 Ideal anti-inflammatory plate.
Your Guide To A Healthy Gut 6
I N F L A M M A T I O N
F I G H T E R S
F O O D S T H A T
C A U S E I N F L A M M A T I O N
• Sugar
• Trans-Fats
• Dairy
• Gluten & Wheat
• Soy
• Corn
• Legumes
• Nightshade Vegetables
F O O D S
• Wild Salmon
• Extra Virgin Olive Oil
• Flaxseeds
• Cabbage
• Onions
• Spinach
• Strawberries
S P I C E S
• Ginger
• Turmeric
N U T R I E N T S &
S U P P L E M E N T S
• Fish Oil
• Curcumin
• Resveratol
Your Guide To A Healthy Gut 7
O Healthy fats
O Nuts and seeds
O High-fiber, low-
glycemic carbs (greens)
O Non-starchy vegetables
O Hypoallergenic proteins
(pea, rice, hemp, chia)
O Clean and lean proteins:
• Hormone-free,
grass-fed beef, lamb
• Free-range poultry
• Wild-caught,
cold-water fish
(not farmed)
• Wild game (boar,
bison, pheasant,
elk, venison)
O Probiotics:
• Cultured foods, such
as yogurt and kefir
• Fermented foods,
such as fermented
vegetables, kimchi,
sauerkraut
• Cultured beverages,
such as kombucha or
coconut water kefir
O Prebiotics:
• Raw chicory root
• Raw Jerusalem
artichoke
• Raw dandelion
greens
• Chickpeas
• Raw garlic, onions,
and scallions
• Inulin powder
O Soluble fiber foods:
• Green apples
• Blueberries
• Oranges
• Strawberries
• Beans
• Lentils
• Carrots
• Celery
• Cucumbers
• Gluten-free oats
• Ground flax seeds
• Nuts
O Insoluble fiber foods:
• Brown rice
• Broccoli
• Carrots*
• Celery*
• Cucumbers*
• Dark leafy greens
• Fruits
• Green beans
• Nuts*
• Seeds
• Whole grains
O Lots of water!
T H E H A P P Y G U T D I E T U LT I M A T E S H O P P I N G L I S T
* has both soluble & insoluble fiber
Your Guide To A Healthy Gut 8
H O W T O
Ferment Your Own Vegetables
Prep1. Choose method:
• Starter culture or “wild fermentation,”
which allows the natural enzymes in
vegetables to do all the work
2. Salt or no salt:
• Adding salt inhibits mold, helps eliminate
any pathogenic bacteria, acts as a natural
preservative, adds flavor, and slows
“enzymatic digestion” of vegetables
which ultimately makes them crunchier
3. Pick a container:
• Avoid plastic or metal
• Good options: glass jars, ceramic crocks,
wooden barrels
4. Pick vegetables:
• In season and ripe
• Popular choices include cucumbers
and cabbage
Method1. Wash your hands and container thoroughly
2. Wash vegetables thoroughly, then cut into
slices or pieces
3. Press vegetables in large bowl to release
juices, using a meat tenderizer or kraut
pounder; you can also use your hands to
massage vegetables to release juices
4. Add salt and starter culture (if using)
5. Move vegetables to desired container
and be sure to leave space at the top
(about 3 inches)
6. Use your hands or kitchen tool(s) to
press vegetables into the container so
that juices cover vegetables. If not enough
juices are available, add water to just
cover vegetables
7. Weight and cover the mixture with lid,
and then cover whole container with light,
tightly-woven cloth to keep out insects but
still allow for air flow
8. Place ferment in clean, dry area and let sit
at room temperature
9. Taste the ferment every day until it’s at
desired taste. It will only take 1-2 days for
ferment to develop a tangy flavor
10. Once you’ve finished fermented the
vegetables, move to a cooler location,
e.g. your refrigerator, where it will stay for
several months
Your Guide To A Healthy Gut 9
B L U E G I N G E R
Smoothie
Ingredients
• 1 cup frozen
blueberries
• 1/4 cup whole
Brazil nuts
• 1 1/2 cups
filtered water
• 2 teaspoons
chlorella
(available in
powder form
at health-food
stores)
• 1 large handful
of organic
spinach
• One 2-inch
piece ginger,
peeled and
finely grated
(about 1
tablespoon)
• 1 tablespoon
coconut oil
• 1–2 scoops
hypoallergenic
protein powder
• 1/4 cup almond
milk (optional)
PREP: 5 MIN
S E R V E S
1-2 NO COOK TIME
HEALTH BENEFITS
• High in selenium
• High in antioxidants
• Good source of MCTs
Directions1. Add the ingredients to a high-speed
blender in the order listed.
2. Blend until smooth.
3. Serve chilled and enjoy.