Last week I attended a class put on by Philadelphia Integrative Nutrition on “How to Heal your Gut” and I wanted to share the information with you!

Have you heard of the MICROBIOME? The microbiome is primarily in your large intestine and colon. It is trillions of microbones that live in a symbiotic relationship.

{symbiotic refers to any diverse organisms that live together, but in this case, the relationship is not necessarily beneficial to both. Parasites, for example, have a symbiotic relationship with their hosts, but only the parasite benefits.} –


It is said that 70% of our immune system is in our gut which is huge!
A healthy gut regulates absorption of nutrients, helps us process toxins and allergens and regulates inflammation.

“All disease begins in the gut”  -hippocrates


  • Antibiotics
  • Stress
  • Environmental toxins
  • Your diet. (The SAD- Standard American Diet is a culprit- high in carbs, processed food and sugar and low in fiber)

A healthy gut starts at birth.  Babies delivered vaginally ingest good bacteria in the birth canal, while babies delivered via c-section do not have that opportunity. Breastfed babies ingest good bacteria from mom and build immunity from birth.

Leaky gut is one of the top issues when the normal gut flora is disrupted. Undigested food particles, microorganisms and toxins go through “leaky” openings in the lining, which has been linked to allergies, autoimmune disorder, and more issues.  A healthy gut does not have openings and prevents anything from going through.



We all want a healthy gut! Start with your diet.

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photo credit: University Health News

Remove irritants. This includes foods that are reactive to you, also alcohol, medications, simple sugars, and carbs.  Do an elimination diet to find out which foods are not working for you.

Eat a healthy diet, rich in pre-biotic & pro-biotic rich foods!
PRE-BIOTIC FOODS {fuel for good bacteria in the colon}: dandelion greens, Jersusalem artichokes, garlic, cabbage, onions, leeks and asparagus.

PROBIOTIC FOODS { help balance your microbiome }
raw apple cider vinegar, fermented foods: sauerkraut, kimchi, kombucha tea, miso

Love this infographic from Dr.Axe as a reminder of a healthy diet!



What else do you want to know about the microbiome?


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