Reinoculate Your Gut – The Third “R”

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Do you remember going in as a kid to get your inoculations? Vaccines? Do you love going in to the doctor’s office to get a shot? I don’t.

When working through the 5 R’s of Gut Restoration, Reinoculate is the third “R”. (I skipped over the second “R” because I covered it a few weeks ago. Here’s the link to it.)

Fortunately, you can reinoculate your microbiome without using a needle. You can use food and supplements. That’s right, food can help your microbiome. And, it has to be the right kind of food. Specifically, fermented foods.

I’ve talked about fermented foods before (here’s a link to the post on The Magical Microbiome). Those fermented foods contain the microbes that help reinoculate your microbiome. Each different food contains different microbes. This is why you should eat a variety of fermented foods like sauerkraut, Kim Chi, yogurt with live cultures, kefir, and kombucha.

Depending on what’s going on with your microbiome, you may also want to use probiotic supplements. When choosing probiotics, I recommend looking for ones that are proven to have live microbes in them. Usually, these are refrigerated. If you are sensitive, intolerant, or allergic to dairy, do your homework! Many probiotics are dairy-based. This may mean spending time on the company/product website or even calling or emailing them. Honestly, I recommend calling. They respond quicker than an email or using a “Contact” form on their website. Also, if you’re going to use probiotics, I recommend alternating them every month or every-other month. And, be sure that when you alternate that you choose probiotics that have different strains in them. How do you know? Look at the supplement facts panel. It will (or should) list the strains that are included in the probiotic. If you’re only switching brands and not looking at the strains, there’s a good chance that you’re getting the same strains from a different brand.

Finally, once you reinoculate your gut, you’ve got to feed those microbes. What kind of food do your microbes need?  Typically, your microbes do well on foods that you can’t digest. That means fiber. Lots, and lots of fiber. Fiber isn’t just good for keeping you full and helping keep you bowels moving. They’re food for your microbiome! We want those little guys to work hard digesting all that fiber. What are good sources of prebiotics? Here’s a list of some of the best prebiotic-containing foods:

  • Jerusalem artichokes
  • Garlic
  • Leeks
  • Onion
  • Bananas (greener ones are great)
  • Asparagus

The 5 R’s of Gut Restoration aren’t necessarily in order. Next week, I’ll talk about Repair, which usually comes before Reinoculate when working with clients.

If your tummy isn’t happy and you don’t know why, take a look at the new online program I’m offering – the Happy Tummy Bunch. It just may help you get a happy tummy. And, who doesn’t want that?

Work With

Dr. Penny



My goal is help you take control of your triggers so you can lead a normal life. I’ve had Irritable Bowel Syndrome for over 14 years. I’ve been told, “It’s all in your head.” And, “You just need to figure out what’s causing your symptoms” without being provided any help to figure it out. I’ve finally gotten my symptoms under control. I want to help you do the same thing. I want to help you get your life back.


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