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Best Steps to a Healthy Gut

So you’ve recognized you need to take some steps to make your gut more healthy, but do you know what they are? If you are unsure, you are not alone! I’ll share with you some of the best things that have worked for me.

As I mentioned in the previous blog, keeping a food journal is a great way to figure out if some foods are giving you trouble.  If you have a gluten or wheat allergy for example, you need to know.  Milk allergies are also common.

Signs of gluten or mild wheat allergies…

According to most people with gluten allergies experience bloating and gas, diarrhea, headache, abdominal pain, tiredness, depression, unexplained weight loss and skin problems.  This is not an extensive list, but it’s a start. So one of your first steps to a healthy gut?  If you are experiencing several of these symptoms, get tested and stop eating gluten.  Sorry, but that’s the answer.  Luckily there are many great options for eating gluten free these days.

Natural Yeast Bread….Yum!

One of my favorite breads, bar none, is bread made with a natural yeast starter. Eating this bread is a surprising step to a healthier, happier gut. I keep my starter in my fridge as you see here…

See how bubbly and happy he is?  I  named him Fred.  He has helped me make many a delicious loaf of bread, and both the gluten intolerant in my family and those who are not enjoy this bread!

So what is natural yeast you ask?  In “The Art of Baking with Natural Yeast” book by Caleb Warnock and Melissa Richardson, 2012, 2018, it says “wild natural yeast is everywhere.  Put simply, it is a single-celled fungus. Modern science has identified more than 1,000 naturally occurring different varieties of wild yeast. Not all are the same of course.  Some are used in making beer, and some to make bread. In fact, until the 19th century, homemade yeast was the only kind there was.  In 1853 France produced a commercial yeast that is still sold in over 180 countries around the world today.  It is marketed as Red Star yeast.”

You should totally grab this book.  I got mine on Amazon.

Here’s a great thing about having your own natural yeast start…once you learn how to feed and maintain it, you’ll never have to buy commercial yeast again! More good news?  Feeding it requires just some wheat flour and water.  Easy, peasy!

What are the benefits to Natural Yeast Bread?

Quoting from the Art of Baking with Natural Yeast again, it says, “The slow rising process of natural yeast has may critically important health benefits. Here is what science can prove:

1) Natural Yeast slows digestion to help you feel full longer, making it a natural way to eat less.

2) The organic acids produced during natural yeast fermentation lower the glycemic index of bread. A 2009 study showed that not only did the natural yeast bread lower the glycemic response better than whole wheat bread made with commercial yeast, but the body’s glycemic response remained lower when eating a meal hours later.

3) Best of all, natural yeast lowers the body’s glycemic response to all carbohydrates.

During the 19080’s we saw the beginnings of a continuing spike in celiac disease, gluten intolerance, acid-reflux disease, diabetes, and wheat allergies. There is evidence that using natural yeast can combat these problems.” (pages 4-5)

You might be like me and think making your own bread is too hard and time consuming.  While its true that it does take longer than going to the store, the benefits really outweigh the sacrifice, and you’ll get good at it in no time.  Besides, it’s not like you have to sit and knead it all day…most of the time it just sits and rises while you do other things.  Trust me, when you start making this bread, you and your family will love it, and you’ll feel extra good knowing its a best step to a healthy gut for you and your family. (yes that’s a pic of bread I actually made!)


Probiotics…a definite best step to a healthy gut!

Another great step to a healthy gut is probiotics.  One I recommend is the PB Assist.  It has 6 strains of probiotic microorganisms within each double-layered vegetable capsule  This unique delivery system gives you 6 billion CFU’s of active probiotic cultures and a soluble pre-biotic fiber that supports culture adhesion and growth.  Another cool factor of this probiotic is that its time released system provided by the nitrogen bubble inside protects sensitive probiotic cultures from stomach acid, helping it get released where you need it most…in the intestines. This makes it safe and effective for your whole family, although we do have a yummy alternative for the kids with the PB Assist Jr.  It comes in  a pixie-stick-like envelope with a tasty strawberry flavor your kids are sure to love.  You can read more about it here if you like:  PB Assist

Interested in creating your own probiotic foods?

There are some amazing and fairly easy options for creating your own natural probiotic foods.  These are known more commonly as fermented foods.  Most cultures have a fermented food, like Kim Chi from Korea, Sauerkraut from Germany, Kombucha from several countries including Korea, Japan, and Russia. In America you might find Sourdough bread and Poi from Hawaii.  Yogurt is a yummy one from Greece.

I love to use my InstaPot to make my own greek yogurt.  It’s super easy.  Just get a start of plain yogurt from the store (make sure it says it has Lactobacillus bulgaricus or Streptococcus thermophilus so you know you have live cultures)and a 1/2 gallon of organic milk.  The InstaPot will do the rest!  You’ll love how good it tastes and how it makes your gut feel.  And honestly, it tastes so good you’ll never go back to store bought again.  Promise!  Save some of the watery whey off the top of your homemade yogurt and add to your homemade sauerkraut recipe next!

Homemade sauerkraut?  You have to try it!

If you want to try your hand at pickling some veggies or making your own sauerkraut, a great tool is the lid and a quart jar system from perfect pickler. Just go to and you’ll find some great stuff and recipes to get you started.  This is a fantastic way to get powerful probiotics into your gut…even more than a pill.  Up to 28 strains of probiotics in your sauerkraut!  So now you have some great options to try out.  By the way, the sauerkraut is great with your eggs in the morning and gives your gut a great start to the day.

Last but not least for this post…

I have to say a word (or two!) about the Digestzen essential oil and peppermint essential oil.  Digestzen has comforted many a cross-contaminated upset tummy from gluten, or upset tummy in general. This incredible blend is truly a lifesaver when your gut is unhappy.  Keep it in your purse or pocket when you go out to eat to avoid bloating, gas and other undesirables after a meal.  Peppermint is also known to soothe the gut and promote healthy digestion.  So keep it handy too.  You’ll be glad you did!

If you like what you are learning, shoot me a message!  If you’d like to get started using essential oils and the wellness products like PB Assist, Digestzen and Peppermint for yourself, click HERE to find out how to get your own wholesale account, and take advantage of my special deals. Or just ask me…I’ll help you out. As always, don’t hesitate to ask any questions.  After all, I’m YOUR Wellness Advocate…which means I’m here for you!


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1 Comment

  1. Sylvia S Clegg

    Great comprehesive and motivational info, Michelle ! I knew I needed to take action for better gut health and now I better know what to do and feel encouraged to do it! Thanks !!


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