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.