Digestive Health Protocol
Hello! I’m your microbiome — a friendly team of billions of bacteria living inside you. We don’t just live here, we feel and react to everything you do. Our job is to support your health and fill you with energy.
There are about 100 trillion good bacteria living in your intestines — that’s 10 times more than the number of cells in your body! ☝️That’s me and my team 😍
We perform vital functions:
✅ help digest and absorb food
✅ synthesize vitamins
✅ produce your “happiness hormones”
✅ protect you from viruses and infections
☝️We try to work at full power, but we need your help!
I’ll tell you how you can become our best friend. Together, we’ll make your health even stronger!
You can’t see it, but my team of trillions of microorganisms works around the clock to support your health. And we have one important condition: we can’t function without food. The most essential food for us is fiber!
But what happens if your diet is low in fiber?
We start to starve and weaken. At this time, harmful microorganisms take over — fungi, bad bacteria, and pathogenic microbes.
The result is an imbalance, when “bad” bacteria dominate over the “good.”
It shows up as:
▫️ Bloating and gas
▫️ Constipation or diarrhea
▫️ Heaviness after meals
▫️ Tendency to fungal infections (candida)
▫️ Weak immune system, frequent colds
▫️ Allergies and skin problems (dermatitis, acne)
What happens next?
Food stagnates in the intestines and begins to rot, releasing toxins. These toxins damage the intestinal lining, provoke chronic inflammation, and then enter the bloodstream, burdening the liver and immune system, causing slow poisoning of the body.
👉 And here’s the most important thing: up to 70% of immune cells are in the gut! When we, your good bacteria, are strong, we can:
✔️ Control the growth of harmful microbes
✔️ Stimulate antibody production
✔️ Stop toxins from entering the blood
But when there are too few of us, and we are weakened, the opposite happens:
❌ Harmful bacteria and fungi multiply
❌ Risk of infections and inflammation rises
❌ Toxins leak into the blood, causing chronic inflammation
❌ Immunity weakens, and you get sick more often
👉 The conclusion is simple: more fiber = fewer problems!
Colds, allergies, chronic fatigue, autoimmune conditions — all of these can be linked to a lack of dietary fiber.
A clean gut changes your life!
Fiber is essential for digestion, blood sugar balance, cholesterol management, and overall gut health. There are two main types—soluble fiber (absorbs water, forms a gel, slows digestion) and insoluble fiber (adds bulk, helps regularity). A balance of both is ideal.
Here’s a breakdown of fiber-rich foods and supplements
✔️ Legumes (very rich in both soluble & insoluble fiber): Lentils, Black beans, Chickpeas, Kidney beans, Split peas.
✔️ Grains — Oats (rich in soluble fiber, especially beta-glucan), Quinoa, Barley, Brown rice, Buckwheat, Whole wheat bread or pasta, Millet.
✔️ Vegetables — Broccoli, Brussels sprouts, Carrots, Artichokes (one of the highest-fiber veggies), Asparagus, Cauliflowerespecially green peas.
✔️ Fruits — Apples (with skin), Pears, Berries (raspberries, blackberries, blueberries), Oranges, Bananas (especially slightly green for resistant starch), Avocados (very high in fiber + healthy fats)
✔️ Nuts, Dried fruits and Seeds — Chia seeds (extremely high in fiber + omega-3s), Flaxseeds (ground for best absorption), Almonds, Pistachios, Sunflower seeds
Even the WHO recommends eating 500g (5 servings) of fruits and vegetables daily, which is 25–30g of fiber.
👉 Fiber not only supports digestion but also cleanses! It scrapes away toxins, waste, and harmful bacteria from the intestines and eliminates them.
Clean gut = strong immunity. No other way!
Do you know what is my favorite TREAT? 🤤
It’s fermented foods and drinks! 🤗
Why Fermented Foods Are Good for Your Microbiome!
Fermented foods like sauerkraut, kimchi, yogurt, kefir, and kombucha, tempeh, miso are great for your digestive health because they're rich in probiotics - beneficial bacteria that help keep your gut balanced, and prebiotics - the food for probiotics.
Adding a small amount of fermented foods to your daily diet is an easy, natural way to support your digestion and overall health and keep your little guys happy and strong!
Watch my Youtube video here: Make Sauerkraut At Home! Easy And Delicious Recipe
A well-rounded digestive health protocol goes beyond simply nourishing the microbiome with fiber-rich and fermented foods. Equally important is minimizing ultra-processed foods, refined sugars, and artificial additives, which can disrupt gut balance and drive inflammation. Staying well-hydrated supports smooth digestion and nutrient absorption, while mindful eating practices—such as chewing thoroughly, paying attention to the process of eating, the source of your food, and how it’s prepared, and managing stress—help the body optimize its digestive processes. Regular movement, adequate sleep, and a diverse, whole-food diet rich in colorful fruits, vegetables, and healthy fats all contribute to long-term gut resilience. Together, these habits create the foundation for a balanced, thriving digestive system.
In one of my videos I also promised a downloadable pdf guide for Detoxing Liver with Bitter Herbs. Here it is. ( I couldn't figure out how else to share it with you, beautiful)
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