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Living and Thriving with Multiple Sclerosis A Holistic Approach to Managing MS

Where evidence-based research fuses with holistic nutrition to transform your

health and wellness

~ Contact info ~

 Chantale  Michaud,  Registered  Holistic  Nutritionist  Email:  chantale@eatheallove.com    Website:  www.eatheallove.com  

   

             

Never let any medical diagnosis stop you from pursing the best health possible!

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Copyright  ©  Chantale  Michaud,  2017.  All  rights  reserved.      

*  The  information  is  intended  for  general  wellbeing  and  educational  purposes.    It  is  not  meant  to  substitute  for  the  advice  of  a  medical  professional  and  should  not  be  used  to  diagnose,  treat,  

cure,  or  prevent  any  disease.    

Never  take  any  nutritional  supplement  before  talking  to  your  primary  health  care  provider.    

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Autoimmunity & Gut Health  Multiple Sclerosis and The Leaky Gut Connection

•  The  human  body  is  host  to  trillions  of  bacteria  –  at  least  1,000  different  strains.  There  are  exciting  studies  on  this  subject,  which  explore  the  connection  between  gut  bacteria  and  several  inflammatory,  autoimmune  conditions.    

•  Modern  day  researchers  are  even  suggesting  that  an  imbalance  of  gut  bacteria  may  have  a  direct  link  to  multiple  sclerosis.  

•  The  gut  microbiome  (which  is  just  a  fancy  expression  for  the  microscopic  bacteria  that  live  within  the  intestinal  system)  play  a  very  important  role  when  it  comes  to  the  development  and  progression  of  autoimmune  conditions.    

•  In  a  study  published  in  the  journal  Scientific  Reports,  a  team  of  researchers  found  that  MS  patients  have  a  distinct  microbiome  compared  to  their  healthy  peers.  

•  The  study  in  question  found  that  the  gut  bacteria  in  patients  with  remitting  relapsing  MS  was  not  significantly  different  from  that  of  the  healthy  controls.  However,  when  RRMS  patients  were  further  divided  into  groups  that  separated  those  with  active  disease  and  those  in  remission,  there  was  less  diverse  gut  bacteria  in  the  patients  in  active  relapse  compared  to  the  healthy  controls.  

Not  all  gut  bacteria  are  created  equal!  

•  The  “good”  bacteria  in  the  gut  help  to  digest  food,  manufacture  specific  vitamins,  and  protect  the  lining  of  the  digestive  tract.    

•  The  “bad”  bacteria  can  lead  to  digestive  disturbances,  contribute  to  brain  fog,  and  inflames  the  digestive  tract.    

•  Any  factors  that  irritate  or  stress  the  digestive  tract  can  lead  to  systemic,  wide-­‐spread  inflammation.  By  controlling  inflammation  in  the  digestive  tract,  we  can  begin  to  balance  the  immune  system  and  potentially  stop  it  from  sending  an  inappropriate  immune  system  response,  which  causes  the  body  to  attack  its  own  tissues.    

•  The  more  we  learn  about  our  own  inner  ecology,  the  more  we  discover  just  how  influential  this  internal  environment  is.  

 

  4  Understanding the Digestive System

 •  The  act  of  digestion  begins  when  we  indulge  in  the  idea  of  eating,  before  we  ever  put  food  in  our  mouth.      •  Have  you  ever  noticed  that  when  you  sit  down  to  a  well-­‐anticipated  meal,  your  mouth  begins  to  water?    That  mouth  watering  affect  is  your  body’s  way  of  preparing  your  stomach  for  incoming  food.  And  the  saliva  that  starts  to  well  up  in  your  mouth  contains  digestive  enzymes.      •  The  primary  enzyme  within  the  saliva  is  called  amylase,  and  its  function  is  to  break  down  starches  and  carbohydrates  into  sugars.      •  The  enzymes  in  saliva  signal  the  stomach  that  food  is  on  its  way  and  in  response,  the  stomach  begins  producing  stomach  acid,  which  helps  in  the  breakdown  of  protein.    •  After  being  chewed  and  swallowed,  the  food  enters  the  esophagus.  The  esophagus  is  a  long  tube  that  runs  from  the  mouth  to  the  stomach.  It  uses  rhythmic,  wave-­‐like  muscle  movements  (called  peristalsis)  to  move  food  from  the  throat  into  the  stomach.      •  The  stomach,  a  large  sack-­‐like  organ,  churns  the  food  and  soaks  it  in  stomach  acid.  If  stomach  acid  is  low,  proteins  will  be  harder  to  break  down  and  digest,  which  can  cause  gas  and  bloating  and  a  meal  that  “sits  heavy”  in  the  stomach.      •  Once  past  the  stomach,  food  enters  the  duodenum,  the  first  part  of  the  small  intestine.  It  then  travels  through  the  jejunum  and  then  the  ileum  (the  final  part  of  the  small  intestine).      •  In  the  small  intestine,  bile  (which  is  produced  in  the  liver  and  stored  in  the  gall  bladder),  pancreatic  enzymes,  and  other  digestive  enzymes  produced  by  the  inner  wall  of  the  small  intestine  help  in  the  breakdown  of  food.    •  The  intestinal  wall  is  constructed  of  a  tight,  semi-­‐impermeable  membrane  which  allow  the  passage  of  nutrients  to  enter  into  the  bloodstream.  This  is  how  we  absorb  nutrients  from  our  food.        

*  This  is  also  the  stage  where  serious  problems  like  malabsorption  and    leaky  gut  syndrome  can  occur!  

   

•  In  a  healthy  digestive  tract,  the  intestinal  wall  does  not  allow  large  protein  molecules  to  pass  through  the  membrane  barrier,  meaning  proteins  won’t  be  absorbed  into  the  bloodstream  unless  they  are  completely  broken  down  into  single  amino  acids.      •  When  digestion  is  compromised  in  any  way  (due  to  food  intolerances,  poor  eating  habits,  stress,  low  stomach  acid,  candida  overgrowth  etc.),  irritation  in  the  digestive  tract  occurs.    •  This  irritation  inflames  the  intestinal  walls  and  causes  the  tight  junctions  to  loosen  and  become  “leaky”.  This  is  commonly  referred  to  as  “leaky  gut  syndrome”  or  hyperpermeability  of  the  small  intestine.      

  5    •  This  leaky  intestinal  wall  now  allows  molecules  of  partially  undigested  proteins  to  slip  into  the  bloodstream  where  they  do  not  belong.    The  immune  system  detects  and  registers  them  as  foreign  invaders,  which  can  trigger  an  autoimmune  response.  

But it’s not just partially digested food particles that slip into the

bloodstream when someone has leaky gut!    •  Pathogens,  toxins,  and  other  types  of  metabolic  waste  that  are  normally  screened  out  are  also  capable  of  circulating  throughout  the  bloodstream  through  the  leaky  intestinal  walls.      •  Insufficiently  broken-­‐down  food  particles  or  toxins  may  also  cause  the  liver  to  work  much  harder,  which  makes  is  much  more  difficult  for  the  body  to  keep  up  with  all  the  detoxification  demands  sent  its  way,  and  the  toxin  load  starts  building  up.        •  Substances  leaking  through  the  intestinal  lining  can  even  worsen  muscle  or  joint  pain,  aggravating  them  to  the  point  of  inflammation,  or  contribute  to  inflammation  already  present  in  the  body.  

                   

                     

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7 Causes of Inflammation Contributing to

Leaky Gut Syndrome    

1.  Poor  Digestive  Health  2.  Yeast/Candida  Overgrowth  3.  Inflammatory  Diet  4.  Impaired  Liver  Function  5.  Medications    6.  Environmental  Toxins  7.  Chronic  Stress      1)  Poor  Digestive  Health  One  of  the  major  ways  we  can  work  towards  balancing  our  gut  bacteria  is  by  improving  digestion.  An  inability  to  fully  breakdown  and  digest  proteins  can  result  in  a  meal  that  takes  longer  to  digest.  The  longer  food  remains  stagnant  inside  the  intestinal  system,  the  more  gases  and  toxins  are  created  (which  act  as  fuel  for  the  wrong  types  of  bacteria).  To  improve  digestive  function,  try  following  the  simple  suggestions  listed  below:  

• Eat  slowly  and  chew  well  –  to  stress  and  rush  through  a  meal  impairs  digestion  by  allowing  too  much  air  to  mix  with  the  food,  and  prevents  saliva  (which  contains  digestive  enzymes  to  thoroughly  coat  the  meal  as  we  eat).  

• To  maximize  digestion,  it  is  not  advised  to  drink  water  (or  any  other  liquid)  30  minutes  before  or  after  eating.  If  you  have  difficulty  swallowing,  small  sips  are  acceptable,  but  take  the  time  to  eat  slowly  and  properly  chew  the  food  until  it  becomes  a  paste  in  your  mouth  before  swallowing.  

• Avoid  over-­‐consumption  –  stop  eating  at  a  comfortable  spot  (when  you  are  80%  full).  Overeating  causes  undue  stress  on  the  body,  which  impairs  the  integrity  of  the  intestinal  walls,  and  can  lead  to  widespread  inflammation.  

• Populate  the  gut  with  “friendly  bacteria”  by  consuming  foods  that  are  rich  in  probiotics.  Probiotic  foods  are  those  that  have  been  cultured  or  fermented  (such  as  yogurt,  kefir,  sauerkraut,  miso,  tempeh,  kimchi  and  kombucha).  * NOTE:  If  you  are  using  yogurt  as  a  probiotic,  it  must  be  plain  and  unsweetened.  If  yogurt  contains  fruit  or  added  sugar,  it  has  no  probiotic  benefit,  no  matter  what  the  label  may  suggest.  The  healthy  bacteria  in  the  yogurt  will  feed  on  the  fruit  in  the  yogurt,  instead  of  balancing  out  the  bacteria  present  in  your  gut.  If  you  use  yogurt  as  a  probiotic,  choose  plain,  unsweetened  kefir.  

• Avoid  antacids  –  the  body  needs  stomach  acid  to  release  protein-­‐digesting  enzymes,  kill  harmful  microbes,  and  to  trigger  the  release  of  other  digestive  enzymes  from  the  pancreas  so  that  food  may  be  properly  digested  and  absorbed.  If  you  suffer  from  heartburn  and/or  indigestion,  consult  a  natural  health  practitioner  about  addressing  the  root  cause  of  instead  of  masking  symptoms  with  antacids  or  proton  pump  inhibitors.  

• Consider  taking  a  digestive  enzyme  before  meals,  but  always  consult  a  qualified  health  practitioner  before  taking  any  supplement(s).  

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                                   2.  Yeast/Candida  Overgrowth  Candida  is  a  type  of  yeast  that  is  generally  found  in  the  flora  of  the  intestinal  system.  Although  candida  organisms  are  naturally  present  in  the  body,  they  can  cause  problems  if  overgrowth  occurs,  resulting  in  candidiasis.  In  chronic  candidiasis,  rapidly  multiplying  candida  can  spread  systemically  throughout  the  body.  Candida  organisms  are  known  to  produce  over  75  toxic  substances.  These  toxins  are  absorbed  into  the  bloodstream  and  carried  throughout  the  body,  causing  a  wide  array  of  symptoms.  Yeast  produce  their  energy  by  converting  sugars  into  carbon  dioxide  and  ethanol,  which  can  cause  symptoms  such  as  digestive  disturbances,  joint  pain,  and  brain  fog.  

The  good  bacteria  in  your  system  are  responsible  for  keeping  candida  under  control  –  however,  there  are  many  factors  which  can  disrupt  this  balance,  such  as  antibiotics,  birth  control  pills  and  oral  corticosteroids.  

 3.  Inflammatory  Diet  There  are  5  major  points  to  cover  when  discussing  diet-­‐related  causes  of  inflammation  in  the  digestive  tract.  Each  will  be  briefly  discussed  below.         1)  Processed  and  Refined  Food  

Overconsumption  of  processed  foods  such  as:  refined  grains,  artificial  food  colorings,  flavorings,  and  preservatives  places  a  lot  of  stress  on  the  immune  system  as  well  as  the  liver.    The  body  sees  most  artificial  chemicals  as  toxins.  The  majority  of  processed  foods  are  devoid  of  nutrients,  so  the  amount  of  energy  spent  processing  them  outweighs  the  nourishment  they  provide.    A  diet  comprised  of  processed  and  refined  food  will  put  the  body  in  nutrient  debt.  The  result  is  increased  fatigue,  susceptibility  to  infections,  and  irritation  to  the  digestive  system.    

Poor Digestion í ê î

Irritation  &  Inflammation  in  the  Digestive    

Tract  ê  

Malabsorption    of    

Nutrients  ê

Candida  (Inflammation  &  Internal  

toxins)  ê  

Leaky  Gut è ç Leaky  Gut

 Nutritional  Deficiencies  

ê    

Lowered  Immunity  ê

Increased  susceptibility  to  infections  

ê Raises  the  risk  of  autoimmune  

conditions  

  8       2)  Food  Sensitivities/Intolerances  

Food  sensitivities  also  contribute  inflammation  in  the  digestive  tract.  Since  each  person  has  their  own  unique  biochemistry,  what  contributes  to  inflammation  in  one  person,  might  not  be  an  issue  for  someone  else.      Any  food  is  capable  of  initiating  an  inflammatory  response  in  the  body.  Food  sensitivity  testing  followed  by  an  elimination  diet  is  key  in  determining  diet-­‐related  causes  of  inflammation,  as  well  as  addressing  the  root  cause  of  chronic  inflammatory  diseases.    Top  Allergenic  Foods:  Wheat  (gluten),  dairy,  soy,  tomatoes,  chocolate  

    3)  Foods  Containing  Arachidonic  Acid  

Arachidonic  acid  is  a  polyunsaturated  omega-­‐6  fatty  acid,  which  is  necessary  for  the  repair  and  growth  of  skeletal  muscle  tissue.  Too  much  omega-­‐6  in  the  diet  however,  stimulates  the  production  of  pro-­‐inflammatory  prostaglandins  and  causes  the  body  to  over-­‐respond  with  inflammation  during  the  healing  and  repair  process.    When  the  body  is  overloaded  with  arachidonic  acid,  the  inflammatory  process  is  more  difficult  to  halt,  or  reverse.    

 Arachidonic  acid  is  found  abundantly  in  the  following  foods:  Trans  fats,  partially  hydrogenated  oils,  vegetable  oil,  corn  oil,  soybean  oil,  peanut  oil,  margarine,  mayonnaise,  eggs,  organ  meats,  red  meat,  dairy    Individuals  experiencing  both  acute  or  chronic  inflammation,  or  experiencing  frequent  relapses  or  symptoms  that  never  go  away,  could  consider  limiting  or  eliminating  these  foods.  Those  following  a  paleo  diet  who  perhaps  have  a  lot  of  organ  meats  or  red  meat  in  their  diet,  could  perform  a  hypoallergenic,  elimination  diet  to  see  if  you’re  reacting  to  these  foods.    Excess  insulin  also  causes  the  body  to  turn  omega-­‐6  fats  into  arachidonic  acid,  resulting  in  an  inflammatory  response.  

    4)  Nightshades     Another  possible  dietary  source  of  inflammation  comes  from  the  nightshade  family  of  plants.       While  many  people  have  no  problems  with  nightshades,  they  can  cause  serious  problems  for  anyone     struggling  with  digestive  sensitivities,  arthritis,  an  autoimmune  condition,  or  any  other  inflammatory     condition  such  as  MS.         While  these  foods  are  not  a  direct  cause  of  leaky  gut,  a  state  of  low  grade  inflammation  can  prevent     the  body  and  digestive  tract  from  healing.  You  might  want  to  try  cutting      

 Foods  in  this  category  contain  alkaloids  that  can  affect  nerve-­‐muscle  function,  joint  flexibility  and  can  contribute  to  systemic  inflammation.      Foods  of  the  nightshade  family  include:    Tomatoes,  white  potatoes,  peppers  (bell  peppers,  chili  peppers,  paprika,  tamales,  tomatillos,  pimentos,  cayenne),  eggplant,  gooseberries,  goji  berries,  tobacco        

  9  5)  Inflammatory  Cooking  Methods  Inflammatory  cooking  methods  involve  heating  or  cooking  with  vegetable  oils,  eating  heated  or  roasted  nuts  and  seeds  or  their  oils,  and  consuming  burnt  or  charred  food.          The  best  oils  to  cook  with  are  saturated  fats  such  as  coconut  oil,  butter  or  ghee.  On  a  molecular  level,  these  fats  are  much  more  heat  stable  and  less  likely  to  create  free  radicals  and  promote  inflammation.      When  cooking  starchy  root  vegetables,  it  is  best  to  steam  them.  This  not  only  preserves  the  nutrient  value,  but  also  lessens  the  formation  of  acrylamide  and  advanced  glycation  end  products  (AGEs),  which  promote  inflammation.        Foods  Containing  Acrylamide  Grilling,  deep  frying  and  baking  all  result  in  the  production  of  acrylamide.  Acrylamide  is  one  of  the  hundreds  of  chemicals  known  as  Maillard  Reaction  Products  (MRPs).        These  chemicals  form  when  foods  are  heated  at  high  temperatures.  Studies  have  shown  that  acrylamide  is  a  cancer-­‐causing  and  potentially  neurotoxic  chemical  that  contributes  to  oxidative  stress  and  increases  the  signs  of  aging.      Potato  chips,  french  fries,  sweet  potato  fries,  burnt  toast,  baked  goods,  grilled  or  charred  food  all  contain  high  amounts  of  acrylamide.  Grilled  or  roasted  starchy  carbohydrates  contain  the  highest  levels.  Levels  increase  the  more  cooked  and  browned  the  food  is.  In  studies,  unheated,  boiled,  or  steamed  foods  show  undetectable  levels  of  acrylamide.    

   4.  Impaired  Liver  Function  If  the  filtering  or  detoxification  systems  within  the  liver  are  sluggish  or  inefficient,  this  will  cause  toxins,  dead  cells  and  microorganisms  to  build  up  in  the  blood  stream.      A  liver  working  overtime  will  increase  the  workload  of  the  immune  system,  which  will  stress  the  body  and  deplete  one  of  nutrients.      The  immune  system  will  then  produce  excessive  inflammatory  chemicals,  and  in  some  cases,  auto  antibodies.  This  may  lead  to  symptoms  of  other  immune  system  dysfunction  such  as  allergies,  swollen  glands,  recurrent  infections,  chronic  fatigue  syndrome,  fibromyalgia  or  additional  auto-­‐immune  conditions.      Tips  to  Support  Optimal  Liver  Function  •  Consume  bitter  greens  and  cruciferous  vegetables  (kale,  spinach,  dandelion  greens,  broccoli,  cauliflower,  Brussels  sprouts)  •  Add  turmeric  to  your  meals,  or  take  in  supplement  form.  •  Drink  lemon  water  first  thing  in  the  morning.  •  Increase  antioxidants  by  eating  berries,  pomegranates,  kiwi,  and  red  grapes.    5.  Medications  Medications  (antibiotics,  NSAIDs,  aspirin,  antacids,  birth  control),  both  prescription  and  over-­‐the-­‐counter  pain  relievers  may  also  lead  to  increased  intestinal  permeability.    

  10    •  Many  medications  are  very  abrasive  to  the  gastrointestinal  lining.  Aspirin  reduces  the  thickness  of  the  mucosal  lining  in  the  gut,  thus  making  it  more  susceptible  to  yeast,  inflammation,  and  irritation.    •  There  is  a  time  and  place  for  life-­‐saving  medications.  If  you  are  taking  multiple  medications  for  different  health  issues,  ensure  your  prescriptions  are  up-­‐to-­‐date  by  having  them  reviewed  by  your  doctor  and  pharmacist.      •  When  appropriate,  consider  natural  and  holistic  methods  in  place  of  prescription  strength  pain  medications  by  consulting  with  a  professional,  natural  health  practitioner.      •  Treat  the  root  cause,  rather  than  masking  symptoms.        6.  Environmental  Toxins      When  our  natural  detoxification  system  becomes  overloaded  or  dysfunctional,  environment  toxins  may  build  up  and  irritate  the  intestinal  lining.      •  Chronic  inflammation  and  immune  system  activity  can  lead  to  further  intestinal  permeability.  •  Lighten  your  toxic  load  by  switching  to  more  natural,  chemical  free  household  and  personal  care  products.      Tips  to  Lighten  Your  Toxic  Load    •  Follow  a  natural,  whole  foods  diet.    •  Drink  purified  water.  •  Use  glass  containers  for  food  storage  instead  of  plastic.  •  Natural  essential  oils  can  be  used  in  place  of  chemical  laden  perfumes  and  air  fresheners.    •  Use  green  plants  as  natural  air  detoxifiers.    •  Have  your  home  assessed  for  mold.    •  Make  positivity  a  habit!  Be  aware  of  stress-­‐inducing  thought  patterns  and  negative  thinking.      7.  Chronic  Stress    Chronic  stress  suppresses  the  immune  system  and  can  alter  intestinal  physiological  function,  increase  gut  permeability,  and  contribute  to  inflammation.    •  A  healthy  immune  system  can  easily  fight  pathogens,  but  a  weakened  immune  system  is  more  susceptible.  When  the  immune  system  is  overactive  for  an  extended  period  of  time,  leaky  gut  can  develop.  •  Help  reduce  the  negative  effects  of  stress  by  practicing  stress  management  techniques,  eating  a  balanced  diet  and  participating  in  regular  exercise.    •  Habitual  thoughts  and  actions  over  time  determine  our  destiny.  Allow  positive  thinking  to  fuel  positive  actions  and  lifelong  behaviour!        Advances  in  the  mind-­‐body  sciences  are  now  proving  what  ancient  wisdom  traditions  have  been  saying  for  

centuries  –  the  mind-­‐body  connection  profoundly  impact  one  another.  

  11    

Nutrients and Substances That Help Reduce Gut Related Inflammation  

This  is  just  a  quick  list  to  give  you  a  general  idea  of  the  type  of  nutrients  that  are  required  to  repair  and  heal  the  digestive  and  intestinal  system.    Whenever  possible,  it's  best  to  obtain  these  nutrients  from  food  instead  of  

supplements.    Zinc  (30mg  day)   Necessary  in  maintaining  intestinal  wall  integrity  -­‐  aids  in  healing  a  leaky  gut.  

Kelp,  pecans,  pumpkin  seeds,  sunflower  seeds,  whole  grains,  alfalfa,  cayenne,  parsley,  chamomile,  dandelion,  eggs,  fish,  oysters,  liver    

Vitamin  A/Beta  Carotene   Vitamin  A  is  found  in  animal  products  such  as:  liver,  fish,  beef,  eggs.  Beta  carotene  is  obtained  from  the  plant  based  foods  and  converted  to  Vitamin  A  in  the  body.      Foods  rich  in  beta  carotene  include:  dark  green  and  orange  fruit  and  vegetables.  Carrots,  sweet  potatoes,  yams,  winter  squash,  pumpkin,  spinach,  collards,  kale,  turnip  greens,  beet  greens,  cabbage,  apricots,  asparagus,  peas,  peppers,  plums,  cantaloupe,  mangoes,  peaches    

Aloe  Vera  Juice   Helps  to  heal  the  intestinal  tract  and  kill  bad  bacteria  in  the  gut.  1oz  3  times  a  day  

Turmeric   Potent  anti-­‐inflammatory  (add  3%  black  pepper  for  increased  absorption).  Turmeric  can  be  added  to  food  and  smoothies  or  taken  in  supplement  form  

Digestive  Enzymes   Helps  break  down  food  and  improves  digestion.  Look  for  a  full  spectrum  enzyme.  Enzymes  help  with  food  intolerances,  improve  digestion  and  increase  nutrient  absorption  all  at  the  same  time.  

Probiotics   Probiotics  help  to  restore  beneficial  intestinal  bacteria,  improve  digestion  and  assist  with  nutrient  absorption.  Look  for  a  multi-­‐strain  probiotic  with  at  least  20  billion  per  dose.  

B-­‐vitamins   Aids  in  healing  the  intestinal  tract  and  is  required  for  proper  nerve  function  and  healing  the  myelin  sheath.  Avocado,  sunflower  seeds,  oats,  nuts,  spinach,  peanuts,  cauliflower,  peas,  beans,  brazil  nuts,  pecans,  quinoa,  millet,  hemp  seeds,  whole  grains,  sweet  potatoes  

Vitamin  E      

Avocado,  almonds,  hazelnuts,  hemp  seeds,  sunflower  seeds,  brown  rice,  eggs,  dulse,  kelp,  oatmeal,  sweet  potatoes,  cold  pressed  olive  oil,  squash,  pumpkin,  tuna,  salmon  

Slippery  Elm  Lozenges   Slippery  elm  is  used  to  soothe  irritation  or  ulceration  of  the  stomach  and    intestines.  Allow  the  lozenge  to  dissolve  slowly  in  the  mouth.  

L-­‐Glutamine   Glutamine  is  an  amino  acid  that  is  naturally  produced  by  the  body.  It  is  also  found  in  many  food  sources  such  as  whey  protein  and  bone  broth.    It  helps  strengthen  the  lining  of  the  intestinal  tract  and  allows  nutrients  to  be  absorbed  more  efficiently.    Glutamine  supplements  are  not  recommended  and  is  best  obtained  from  food  sources.    Food  Sources:  Spinach,  red  cabbage,  sauerkraut,  parsley,  fish,  beans,  grass  fed  chicken  and  beef,  whey  protein  powder,  bone  broth,  collagen  supplements