I have good news to share about my gut health supplements and how they have made a difference in my health. I’ve made some changes to what I eat and I have cut back on sugar. Since my last update, and working with my doctor I’ve lost 5 pounds. That may not seem like a lot, but I’ve modified my workout routine to include more weight training, so I’ve lost some weight, but I am also gaining muscle.
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The Gut Health Supplements I Use
Caprylic Acid
My doctor recommended that I add the gut health supplement caprylic acid to my daily routine. I’ve never heard of caprylic acid before. It’s an acid contained in coconut oil. It can reduce candida yeast because of its antifungal properties. I am taking it so that it will kill the candida that has been found in my gut.
My doctor warned me that when you first start taking caprylic acid you may feel sluggish, headachy, or generally yucky due to the process of killing off the candida. I was worried that since I had a lot of it, I would feel that way. Thankfully, I had no side effects at all.
Fish Oil
If there is one thing I hated about fish oil pills, it was the fishy burps that come from taking them. I’m so glad I heard about iwi Omega 3 soft gels. I like this brand because there is zero taste, and zero fish burps! They are also 100% vegan, non-GMO, and gluten-free. These soft gels contain the DHA fatty acid and other omega-3s which all help the support central nervous system, brain function, and eye health.
Another reason why I like the iwi brand is that they give back. iwi does not remove fish or krill from the ecosystem to produce it. They avoid harming the ocean and the life within it, and as a non-profit partner they also give back 1% of their net sales to Ocean Unite, who are working to supercharge positive ocean action.
I just had my blood work taken since my last test was done 5 months ago and have had an incredible change in my triglycerides. The level has dropped from 497 to 135! All of this is done by taking fish oil and caprylic acid. My good cholesterol has gone up and my bad cholesterol has gone down significantly. I was very concerned when I learned in April that my triglycerides were that high.
Foods To Support My Gut Health
In addition to the supplements I have added to my daily routine, I’ve also stuck with a diet containing the following important foods. They include:
Salmon
Salmon is a staple in my diet. I eat salmon 4-5 times per week. I not only eat it for dinner, but I’ll have it as lunch before a run, or even as breakfast. Salmon contains protein, omega-3 fatty acids, vitamin B12, and vitamin D. These vitamins and nutrients lower your risk of cardiovascular disease, dementia, Alzheimer’s, and rheumatoid arthritis.
I love how easy and versatile it is to cook. My local grocery store, Big Y makes microwavable dinners with salmon, spices and seasoning, and vegetables in a special bag. All you need to do is microwave it for 4 minutes and you have a meal! I sometimes place this over rice or couscous and add coconut aminos. I often pick up several of these per week so I have a quick and easy go-to meal for any time of day.
Nuts
Nuts are a great snack to help regulate appetite and are great for your heart and brain. Like salmon, they are also a great source of protein. They contain fatty acids and arginine. Arginine is an important amino acid that your body produces, but can also be absorbed from food. Nuts like dried walnuts, almonds, and pine nuts are a great source of arginine.
Berries
Berries are one of the healthiest foods on earth! That’s great to know because I love berries and could eat them every day without getting sick of them. Berries are loaded with antioxidants and plant compounds that may reduce disease risk. Just like all of the items on this list, berries help control blood sugar levels. Berries are also loaded with fiber and are low in carbs.
Berries also have strong anti-inflammatory properties. Chronic inflammation leads to many issues such as heart disease, gut issues, diabetes, obesity, and pain.
Legumes
One of my favorite legumes is chickpeas. Legumes are an excellent source of plant-based protein. Some other popular legumes are lentils, peas, beans, and peanuts. They are an excellent source of fiber, protein, and Vitamin B. Legumes help reduce blood sugar, improve cholesterol levels, and in my case especially, they help maintain a healthy gut.
If you are looking to reduce the amount of meat in your diet, legumes are a very versatile, and excellent replacement. You can make stew, soups, and salads and add legumes for your protein rather than meat. One of my favorite snacks is hummus with cut-up peppers or even gluten-free pretzels.
Legumes are also a great source of fiber, which means they take longer to digest; so they are very effective in reducing the rise of blood sugar after a meal. This will also help you feel full longer. It also helps reduce the risk of diabetes and weight gain.
Lentils and chickpeas have been said to benefit gut health by improving bowel function and slowing the rate that the stomach empties. This also prevents a spike in blood sugar levels after a meal.
Yogurt
Yogurt is popularly known for its probiotic properties. The fermented milk contains live bacterias like bifidobacteria and lactobacillus, which improves digestive symptoms such as bloating, and irregularity.
I love the versatility and varieties of yogurt that I can find in the stores now. Since I am not eating dairy, I found some great yogurt replacements. Coconut yogurt is my favorite. Although it is not made with fermented animal milk, it is still good for your gut. Because coconut is already sweet, consuming coconut yogurt doesn’t have a lot of added sugars.
I also enjoy baking and making recipes with yogurt for things such as bread, dips, and smoothies. Yogurt is also a great snack or meal on the go when mixed with chia seeds, berries, coconut flakes, and nuts. Again, a perfect choice to eat without spiking our blood sugar levels.
Since I have modified my daily food intake to include many of the items listed above, I have been able to lose weight by feeling fuller longer, and also by eating the foods that help heal my gut, rather than irritate it. The reduction of sugar in my diet is a big bonus because the candida in my gut isn’t being fed by sugar – think of gasoline on a fire.
I hope this is helpful information for you. Feel free to ask me any questions about my health update or the new supplements I am now taking!