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3 Ways to Unlock the Power of Good Gut Health

A Holistic Nutritionist's Guide for Lupus Warriors to Nourish the Gut


As a holistic nutritionist and lupus warrior, I've realized the profound impact of gut health on our overall well-being. From reducing inflammation to boosting energy levels, a healthy gut is the foundation of a vibrant life. 


In this post, I'll share three powerful strategies to optimize your gut health and help you reclaim vitality as a lupus warrior.





  1. Feed Your Gut with Fiber: The Magic of 30 Plants a Week


Did you know that a fiber-rich diet is essential for a healthy gut? Aim to eat at least 30 plants a week, including fruits, veggies, herbs, grains, legumes, and nuts and seeds. Eat plants in season. This will provide your gut microbiome with the fuel it needs to flourish.



a plant based bowl of high fiber foods to support good gut health
a colorful plant based bowl filled with high fiber foods


A study published in the Journal of Nutrition found that a high-fiber diet reduced inflammation and improved gut health in patients with chronic inflammation. Fiber also plays a key role in setting the foundation for gut microbiome diversity, as fiber provides prebiotics.


Here is an example of a high-fiber (and protein) packed breakfast: Banana Walnut Peanut Butter Oatmeal, that keeps me satiated, while feeding my gut microbiome. 


It is also true that the gut holds ~80% of our immune system. It is also true that the gut and the mind are connected. Feed your gut, improve your immune systems and clear your mind.



  1. Ferment Your Way to Better Health: The Power of Probiotics


Fermented foods like sauerkraut, kimchi, and yogurt (coconut-based) are packed with natural probiotics, which can help repair and restore your gut lining. Have you been told that you have a leaky gut? It means that your gut lining is weak, which allows harmful and toxic microbes to enter your immune system. Add these foods to your diet to boost your gut health and improve your immune system.





The way I look at it is that fermented foods supply healthy gut bacteria. Healthy good gut bacteria has an important role to keep our immune systems healthy, and that is to fight off bad bacteria, found in pathogens, like, bacteria, viral and fungal infections. The more abundant and diverse your good gut bacteria is, the stronger your army is.


I used to take probiotic capsules but I found that they aren’t as effective as eating the live and fermented foods. 


A study published in the Journal of Clinical Gastroenterology found that probiotics improved symptoms and reduced inflammation in patients with irritable bowel syndrome



  1. Give Your Gut a Break with Intermittent Fasting: The Benefits of 12-14 Hours


Intermittent fasting can be a game-changer for gut health. By restricting your eating window to 12-14 hours, you'll give your digestive system a much-needed break and allow your body to repair and rejuvenate.


Studies show that intermittent fasting has many benefits. Intermittent fasting can aid in weight loss, improve heart health, reduce inflammation and improve gut microbiome. 


I typically start my first meal around 10a (I hydrate beforehand) and finish my last meal before 7P. The time slightly adjusts to earlier windows with the change in the season. This way, I am practicing about 14-15 hours of fasting, to allow my body to focus on healing, and not be taxed with digesting. I try to eat lighter foods in the evening to have better sleep, for restoration. 



lentil and sweet potato curry filled with fiber
lentil and sweet potato curry, filled with fiber


Bonus Tip: Soothe and Repair Your Gut Lining with L-Glutamine and Marshmallow Root. If inflammation is an issue, start slow and cook your food. Reduce consumption of raw foods. Raw foods are create more work for your body when it is already inflamed. Additionally, consider adding L-glutamine and marshmallow root to your routine for extra gut support. These natural remedies can help repair and soothe your gut lining, reducing inflammation and promoting healing.


Check out my Amazon store for my go-tos for bulk foods and for gut health. Note: I receive a small commission when you purchase here. Thanks for your support. 


By incorporating these strategies into your daily routine, you'll be well on your way to unlocking a healthier gut and a more vibrant life as a lupus warrior. 





Remember, gut health is the foundation of overall wellness, and with these tips, you'll be empowered to take control of your health and thrive. Always consult with a professional first before incorporating new foods, supplements and herbs. I am not a doctor, but I am a Holistic Nutritionist, with Lupus, who has healed her gut and improved her overall well-being. I am just a 15m clarity call away, if you are ready to get started on your gut healing journey.


Eat Good to Feel Even Better,


Genny Mack




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