Gut Health
- Dr. Gundry
-
Improve Colon health Naturally: The Power of Butyrate @ youtube.com
(07/26)
- Colonocytes eat butyrate (90% of their diet)
- We have killed most of the butyrate-producing bacteria than live in our colon
through an overuse of antibiotics (personally or through animal products) OR
the use of Roundup glyphosate
- Once you lose those bacteria, it is hard to get them back
- Butyrate is one of the strongest suppressor of cancer cell growth that anyone
has ever discovered
- Butyrate prevents cancer cells from growing and dividing
- Soluble fiber is in tubers; it is very different from the insoluble fiber in
wheat and oats
- Butyrate-producing bacteria can't use insoluble fiber
- Wheat contains the WRONG kind of fiber; it also contains lectins which are like
razer blades on the colon cells
- Let's just take buytrate and fix things; every cell will get a little
- It's completely dependent on delivering the butyrate where it needs to go
- You need (1) butyrate-producing bacteria, (2) soluble fiber, and,
(3) precursors for butyrate (other short-chain fatty acids, in the presence of
fermented foods, particularly vinegars)
- First, take capsules which contain butyrate-producing bacteria
- Second, get the precursors for making butyrate into your body (vinegars, etc)
- Third, you have to eat soluble fiber, NOT insoluble fiber
- Inulin: chicory family vegetables (radicchio, Belgian endive, chicory, asparagus,
artichokes)
- Okra had great amounts of soluble fiber
- Root vegetables like yams or sweet potatoes
- You have to nano emcapsulate butyrate to delivery it where you want it to be
- There is no quick fix; it can take 3-12 months to fix the situation
- Leonid Kim, MD
- Bodybio.com
-
How Butyrate Rebuilds Your Gut Lining, Kills Inflammation, and Restores Balance @ youtube.com
(07/26)
- Pectin: apples, carrots, beans, peaches, sweet potatoes
- Cellulose: beets, sunflower seeds, squashes, sweet potatoes
- Resistant starch: navy beans, kidney beans, black beans, rye, millet
- Blackberries, blueberries, plums, red onions
- Oat bran
- NIH
- Key Butyrate-Producing Bacteria
- Faecalibacterium prausnitzii
- Roseburia spp (faecis, inulinivorans, intestinalis, and hominis)
- Clostridium butyricum and beikerinckii
- Eubacterium spp
- Roseburia spp (Anaerostipes butyraticus, caccae, and hadrus)
- Butyricicoccus pullicaecorum
- A woman should eat 5-10 grams of soluble fiber per day, and about 20-30 grams
of total fiber each day
-
Soluble & Insoluble Fiber Food List @ northottawawellnessfoundation.org
(07/26)
-
High Fiber Foods List @ fullplateliving.org (only lists total fiber)
(07/26)
-
Biomedical Issues of Dietary fiber Beta-Glucan @ nih.gov
(07/26)
-
Butyrate Postbiotics, What Are Then and Where Can I Find Them @ compoundsolutions.com
(07/26)
- Types of fiber used by gut bacteria to produce butyrate include:
- Resistant starch -- produces when certain starches are cook and then cooled
(rice, potatoes); unripe, green bananas and plaintain flour
- Inulin: onion, garlic, artichoke, asparagus
- Pectin: apples, carrots, oranges, and apricots
- Fructooligosaccharides (FOS): bananas, onions, garlic, asparagus and other fruits
and vegetables
- Raffinose is an oligosaccharide that acts as a prebiotic
- Chickpeas are a legume that is rich in raffinose
- Raffinose is also found in beans, soybeans, lentils, and peas
- It is also found in broccoli, Brussels sprouts, cabbage, cauiliflower, and asparagus
- It is found in wheat, oats, and barley
- Take Beano to help with the gas
- Arabinoxylan: cereal grains such as wheat, corn, rice, rye, oat, and barley
- Top Soluble-Fiber Foods
- Legumes: lentils, black beans, chickpeas, and edamame
- Grains: oat bran, rolled oats, and barley
- Fruits: oranges, pears, apples, avocados, figs, and berries
(strawberries and blackberries)
- Vegetables: brussels sprouts, broccoli, sweet potatoes, and carrots
- Nuts and Seeds: chia seeds and flaxseeds
-
Foods High in Soluble Fiber @ healthline.com
(07/26)
- Beans (3/4 cup serving): black beans (5.4 gms), lima beans (5.3 gms),
kidney beans (3.0 gms)
- Vegetables (1/2 cup serving): brussel sprouts (2.0 gms), sweet potatoes (1.8 gms),
broccoli (1.5 gms), turnips (1.7 gms), carrots (1.2 gms)
- Fruits: avocadoes (2.1 gms in half), pears (1.5 gms in 1), figs (1.9 gms in 1/4 cup),
nectarines (1.4 gms in 1), apricots (1.4 gms in 3), apples (1 gm in 1), guavas (1.1 gm in 1)
- Nuts and seeds: flax seeds (0.6-1.2 gms per tbsp), sunflower seeds (1 gm in 1/4 cup),
hazelnuts (1.1 gms in 1/4 cup)
- Grains (per cup): oats (1.9 gms), barley (1.6 gms)
- Soluble-Fiber Supplements
-
Psyllium vs Wheat Dextrin @ everydayhealth.com
(07/26)
- Psyllium
- The majority of psyllium is soluble fiber, but it naturally contains a small
amount of insoluble fiber as well. Psyllium is used primarily as a laxative.
- Psyllium can produce short-chain fatty acids (butyrate), when people
take it as a supplement
- Many psyllium supplements have more than the allowable limit for lead
- Dextrin
- Dextrin is a type of soluble fiber (resistant dextrin or resistant starch)
that producers make from starchy foods
- The large intestine ferments dextrin easily
- Dextrin is the main ingredient in Benefiber
- Insoluble-Fiber Foods
-
Oat Fiber @ parmerholland.com
(07/26)
- Oat Fiber is mostly insoluble fiber, but it does contain beta-glucan
- Peanut butter has 2.5-3.0 gms fiber in 2 tbsp (about 1.4 gms of soluble fiber)
- Many thickeners are soluble fiber
- Agar Agar
- Agar agar is a plant-based substance consisting almost entirely of soluble dietary fiber
- Carrageenan
- Carrageenan is a soluble fiber derived from red seaweed
- Chia Seeds
- Chia seeds contain about 85-93% insoluble and ONLY 7-15% soluble fiber
- Glucomannan
- Glucomannan (GM) is a soluble, fermentable, and highly viscous dietary fiber
- It can absorb up to 50 times its weight in water
- Guar Gum
- Guar Gum is a type of water-soluble fiber
- Partially Hydrolyzed Guar Gum (PHGG) is often taken as a fiber supplement
(such as Sunfiber)
- Inulin
- Inulin is a type of soluble fiber and a prebiotic
- It is ideal for nourishing gut bacteria and improving overall microbiome health
- Can be gritty and requires drinking a FULL glass of water
- Pectin
- Pectin is a highly effective soluble fiber
- Psyllium Husk
- Xanthan Gum
- Xanthan gum ACTS as a soluble fiber in your body
- It is a polysaccharide that humans cannot digest
- Benefits
-
Resistant Starch @ uchealthprotal.staywellsolutionsonline.com
(07/26)
- VERY good information; list of foods and their resistant starch
- Resistant starch functions similarly to soluble, fermentable fiber
- It helps feed the friendly bacteria in your gut and increases the
production of short-chain fatty acids such as butyrate
- Cooling Techniques
- You can transform digestible carbs into resistant starch by cooking
and chilling them. As the food cools, the starch molecules crystallize into
a structure that resists digestion, which helps prevent blood sugar spikes
and feeds beneficial gut bacteria
- Cook and completely chill carbohydrates like rice, pasta, and potatoes
in the refrigerator (for at least 12-24 hours) before eating them. This
process transforms standard starches into resistant starches, and the food
can still be gently reheated without losing these health benefits.
- High Resistant Starch Foods
- Legumes & Beans
- Lentils
- White beans, navy beans, black beans, chickpeas
- Grains & Seeds
- Raw oats: overnight oats (not cooked)
- Pearled barley
- Sourdough bread
- Fruits & Tubers: green (unripe) bananas and plantains
- Cooked and cooled starches (retrograded starch)
- Potatoes: russet or red potatoes, cooked and then chilled (potato salad)
- White rice: cooked and completely cooled
- Pasta: cooked al dente and cooled
- Specialized flours (added to smoothies or raw recipes)
- Potato starch
- Just 4 tablespoons of Bob's Red Mill Unmodified Potato Starch
provides roughly 32 grams of resistant starch with almost zero
active carbs. Mix it into smoothies, yogurt, or cold water.
- Green banana flour
- Cassava flour
- Damage caused by lectins
- Lectins (sticky carbohydrate-binding proteins found in plants) damage the
gut lining by resisting digestion and binding to the sugars on the surface of
the intestinal cells. This strips away the protective mucus, kills the gut cells,
and breaks the tight junctions apart (causing a "leaky gut").
- When bound to the gut wall, lectins can activate white blood cells and mast
cells, causing local inflammation.
-
Are Lectins in Your Diet Bad for Your Gut? @ bannerhealth.com
(07/26)
- Dr. Gundry
-
Beans & Lentils That Cause the Most and the Least Gas @ organicburst.com
(07/26)
- Most gassy: chickpeas, soybeans, red kidney beans, navy beans, and pinto beans
- Least gassy: Toor dal (split yellow pigeon peas), Yellow dal (split mung beans),
Urad dal (split black lentils), Mung beans, and Adzuki beans
- How to prevent the gas
- Start by eating just a small portion of beans or lentils
- Soak dried beans and lentils overnight (or at least 8 hrs), rinse and cook
in fresh water. Also rinse after cooking.
- Cook with a piece of dried kombu (seaweed)
- Use a pinch of hing (also known as Asafoetida), a pungent Indian seasoning
spice derived from a type of fennel, to make them more digestible
- Combine in a meal with fresh green vegetables
- Don't combine with fruit or anything sugary
- Oregon Grape
- Oregon Grape (Mahonia aquifolium) does affect the gut microbiome, primarily by
promoting microbial balance and fighting off harmful overgrowth
- Oregon Grape contains berberine. Berberine is a potent antimicrobial agent that
can help clear out bad bacteria, fungi, and parasites (like Candida or Giardia)
while helping to heal an unbalanced gut.
- Oregon Grape root stimulates secretions from the intestinal wall. This helps
strengthen the gut's mucosal layer, which is essential for proper microflora
maintenance and overall digestive health.
- While Oregon Grape is great for addressing specific overgrowths or "damp-heat"
conditions in the gut, taking it in high doses or for extended periods (e.g.,
more than 2 months consecutively) may cause intestinal dysbiosis by killing off
beneficial bacteria along with the harmful ones. It is typically used short-term
to reset the terrain of the digestive tract.
- Miralax
- Tylenol
- Barley
- Microwave Rice
- Overnight Oats
-
How to Make Overnight Oats without a Recipe @ pathculture.com
(07/26)
- Use a ratio of 1:1 for oats:liquid
- Old-fashioned rolled oats are the gold standard
- Steel-cut oats have a chewier, rubbier texture; soak them longer
- Quick-cooking oats yield a very soft texture (like porridge)
- Muesli (oats, nuts and dried fruit) also works
- The oats should look looser than your ideal morning porridge;
they will thicken overnight
- Overnight oats will keep for 3-4 days in the refrigerator
- Enjoy chilled or warmed in the microwave
- You can add chia, flax, or hemp seeds to help thicken the mixture
- You can add nuts or nut butters
- ALDI
- Simply Nature Creamy Peanut Butter ($4.35)
- HEB
- Kroger
- Sprouts
- Target
- Tom Thumb
- Walmart
- Butyrate/Tributyrin
- Butyrate-Producing Bacteria
- Probiotics
- Soluble Fiber
Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on July 18, 2026
URL: http://www.bonniehill.net/pages/gut.html
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