Balancing Fiber and Prebiotics for Gut Health

Leaky gut is COMMON. Finding the best foods for leaky gut can be confusing since much of the dietary advice is mixed. 

Fortunately, extensive research has been conducted in this area and can show us exactly which foods are health-promoting for leaky gut. Tune in to hear the top 10 and how to get them in your diet.

And if you have any additional questions you would like answered in the future, let me know in the comments!

• A Step-by-Step Guide to the Low FODMAP Diet: https://drruscio.com/low-fodmap-diet/ 

• Low FODMAP App: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/ 

• Low FODMAP Diet Guide Download: https://drruscio.com/getlowfodmapguide/ 

• How to Drink Bone Broth: https://drruscio.com/how-to-drink-bone-broth/ 

• Can You Get Enough Probiotics From Foods: https://www.youtube.com/watch?v=cFs9JRMg7eI 

00:00 Intro 

01:36 Turmeric 

05:14 Clove & Peppermint 

07:04 Dark Chocolate & Berries 

11:19 Low FODMAPs

14:59 Bone broth

17:10 Kefir 

18:14 Kimchi

19:45 Sauerkraut 

20:23 Beef, Chicken, & Eggs

22:21 Omega 3s 

23:39 Fiber

• https://www.sciencedirect.com/science/article/abs/pii/S221295881730160X#:~:text=Results,and%2017%E2%80%9365%25%20respectively.

• https://pubmed.ncbi.nlm.nih.gov/37051344/

• https://pubmed.ncbi.nlm.nih.gov/32171508/

• https://pubmed.ncbi.nlm.nih.gov/32232406/

• https://pubmed.ncbi.nlm.nih.gov/30256365/#:~:text=In%20conclusion%20lacto%2Dfermented%20sauerkraut,rather%20than%20the%20viable%20LAB.

• https://pubmed.ncbi.nlm.nih.gov/35721806/

• https://pubmed.ncbi.nlm.nih.gov/31387262/

• https://pubmed.ncbi.nlm.nih.gov/30202317/

• https://pubmed.ncbi.nlm.nih.gov/30453660/

• https://pubmed.ncbi.nlm.nih.gov/23244539/

• https://pubmed.ncbi.nlm.nih.gov/30202317/

• https://pubmed.ncbi.nlm.nih.gov/34371976/

• https://pubmed.ncbi.nlm.nih.gov/36677677/

• https://pubmed.ncbi.nlm.nih.gov/33388204/

• https://pubmed.ncbi.nlm.nih.gov/26137304/

• https://pubmed.ncbi.nlm.nih.gov/28722941/

• https://pubmed.ncbi.nlm.nih.gov/30992519/

• https://pubmed.ncbi.nlm.nih.gov/30108163/

• https://pubmed.ncbi.nlm.nih.gov/18806122/

• https://pubmed.ncbi.nlm.nih.gov/27466607/

• https://pubmed.ncbi.nlm.nih.gov/33382352/

• https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

• https://www.hsph.harvard.edu/nutritionsource/collagen/#:~:text=Foods%20to%20boost%20collagen%20production&text=%5B6%5D%20These%20include%20fish%2C,%2C%20bell%20peppers%2C%20and%20tomatoes.

• https://pubmed.ncbi.nlm.nih.gov/14992438/

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DISCLAIMER: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider before starting any new treatment or discontinuing an existing treatment.

Music featured in this video: "Modern Technology" by Andrew G, https://audiojungle.net/user/andrew_g 

*Full transcript available on YouTube by clicking the “Show transcript” button on the bottom right of the video.