How To Improve Gut Health And Test Your Gut Microbiome At Home
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How To Test Your Gut Microbiome Health At Home
On today’s episode of Live Lean TV, I’m showing you how to improve gut health and test your gut microbiome at home.
In addition to this, I’ll also being sharing the health benefits of probiotics, including the best foods high in probiotics.
The Most Common Digestive Issue Symptoms
When most people think of gut health, they think of a having healthy digestive system.
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The proper digestion of food is of critical importance when it comes to your overall health.
Think about it.
What is the point of eating healthy food, if your body doesn’t properly breakdown and absorb all of the nutrients for energy, growth, and repair?
The most common digestive issue symptoms include:
Fortunately there is a solution to poor digestion, and it all starts with your microbiome.
If you’re interested in how to improve gut health, including the best gut health friendly foods, keep reading.
So how do you know if your microbiome is healthy?
At Home Gut Health Test Review From Ombre
Fortunately we now have access to a quick and easy at home gut health test from today’s video sponsor Ombre.
Ombre specializes in gut health.
After taking the gut health test, they map out your gut microbiome to find out what foods work best for you and your body, as well as what kind of probiotics you should be taking to optimize your gut health, and overall health.
If you want to take charge of your gut health, so you can feel your greatest, I highly recommend you take the gut health test to get a baseline of where you are today.
Here’s How The Ombre At Home Gut Health Test Works
Simply go to this link to get $30 off your Gut Health Test and get it delivered directly to your door within a few days.
Inside the gut health test, you’ll receive:
- Activation code
- Collection tube
- Collection swab
- Zipper bag to store the sample
- Pre-paid return mailing label and box
To complete the gut health test follow the step-by-step instructions by:
- Activating the test online with your unique activation code
- Collect your sample after having a bowel movement:
- Simply wipe as normal with toilet paper
- Then run the swab over the toilet paper to collect a rice sized sample
- Immerse the swab into the collection tube and vigorously stir for 20 seconds, then discard the swab
- Fasten the tube and shake for 5 seconds
- Seal the collection tube in the zipper bag then place it in the pre-paid shipping box
- Drop the box in any USPS mail box to mail it back to the accredited laboratory
- Then receive your gut health report results online within 2-4 weeks (mine came quicker)
Ombre Gut Microbiome Test Review
In the gut health report you’ll then receive your unique microbiome report with personalized food suggestions based on your gut.
You’ll also see if you need to supplement with a formulated probiotic customized to your needs.
I was recommended a strain specific probiotic supplement based on my needs as discovered from my gut health test results.
Based on this, I’ve been supplementing with the recommended probiotics for the last 6 months.
Not only do I feel like my digestion has improved, I also feel like my abdominal region is tightening up with the reduction in bloating.
What Is The Microbiome?
In addition to digestion, the microbiome plays a major role in the overall healthy functioning of your body.
The microbiome contains trillions of microorganisms, called microbes or microbiota.
They are located throughout your body, but are primarily found in gut, also known as gastrointestinal (GI) tract.
These microbiota are comprised of:
- Bacteria
- Fungi
- Parasites
- Viruses
Every person has a unique microbiome makeup.
Your gut microbiome health is affected by your:
- Family genes
- Environment
- Medication usage
- Diet
Your family genes plays a big role in the health of your gut microbiome.
As an infant you are first exposed to healthy microbiota during birth and through your mother’s breast milk.
Based on your family genes, environment, medication use, and of course, your diet, the balance of microbiota within the microbiome, can either promote a healthy body or become more susceptible to disease.
Most microbiota are symbiotic, which means they benefit the body, while a smaller number of microbiota are pathogenic, which promotes disease.
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Both can co-exist, without any problems, when you are healthy.
Health Benefits Of A Healthy Gut Microbiome
Having a healthy gut microbiome often leads to:
- Better digestion
- Sustainable energy
- Healthier heart
- Year-round immunity
- Improved metabolism
- Balanced mood
However, this healthy balance can be disrupted by following an unhealthy diet or the ongoing use of healthy gut bacteria destroying medications, such as antibiotics.
I’ll talk more about gut friendly foods shortly.
Now that you know what the microbiome and microbiota are, let’s quickly talk about probiotics, and how to ensure you are getting enough of the right types of microbiota, for optimal health.
What Are Probiotics?
Probiotics are friendly bacteria living inside your digestive system, that play numerous roles in the body, including promoting digestive health.
Probiotics help improve:
- Digestion and absorption of nutrients
- Improves immunity, since 70-80% of the immune system is found in the gut
- Fights infections and inflammation
- Improves lactose intolerance
You can get probiotics naturally from food high in microbiota or supplements that contain live active bacteria.
Look for probiotics that contain the following live active bacteria:
- Lactobacillus acidophilus (LA-14)
- Enterococcus faecium (Rosell 26)
- Lactobacillus helveticus (Rosell 52)
- Lactobacillus plantarum (LP-115)
- Bifidobacterium lactis (BL-04)
- Lactobacillus paracasei (HA-196)
- Saccharomyces boulardii
- Lactobacillus rhamnosus (LR-32)
As mentioned earlier, your diet plays a huge role in having a healthy gut microbiome.
Based on this, let’s take a look at foods high in probiotics.
Foods High In Probiotics
Probiotics are often high in fermented raw foods including:
- Aged Cheese
- Choose cheeses that are aged such as aged cheddar, blue cheese, and hard aged cheese.
- Just make sure the food label lists “live cultures” or “active cultures”.
- Kefir
- Kefir is a liquid form of fermented milk close to yogurt, but in a more liquid state.
- Kombucha
- Kombucha is a fermented type of black or green tea.
- Miso, Natto, and Tempeh
- Even though these are forms of soy, they are fermented, thus okay to consume in limited qualities.
- Always avoid processed soy protein, soy milk, and soybean oil.
- Sauerkraut
- Go with unpasteurized sauerkraut, or make your own.
- If the sauerkraut is pasteurized, it’s useless since the heat would have killed the bacteria.
- Yogurt
- When choosing your brand of yogurt, make sure it’s indicated on the label that it includes “live cultures” or “active bacterial cultures”, since they may be killed during processing.
- Stay away from any brand with added sugar or artificial flavors.
- Always choose the plain flavor and then add your own berries and natural sweeteners like stevia or honey.
- Pickles
- Go with pickles that are made with salt and water, not vinegar.
- If the pickles are made with vinegar, they probably do not contain probiotics.
- Kimchi
- Kimchi is a fermented Korean side dish that is primarily made from cabbage.
Now that we’ve covered foods high in probiotics, let’s talk about prebiotic foods.
What Are Prebiotics?
Eating foods high in soluble fiber, especially those foods classified as prebiotics, help support the maintenance and production of probiotics in your system.
These prebiotic foods feed the healthy microbiota thus helping improve the type and quantity in the intestines.
The following prebiotic foods help support gut health:
- Inulin
- a plant fiber
- Resistant starches
- potato starch
- Fruits
- bananas
- Vegetables
- onion
- asparagus
- artichokes
- garlic
- leeks
- Seaweed
Ensure you include these prebiotic and probiotic-rich foods in your daily diet.
Unfortunately poor food and lifestyle choices, along with ongoing usage of antibiotics can often disrupt the healthy balance of microbiota, and kill off these helpful bacteria.
Hopefully you enjoyed this post on how to improve gut health and are interested in testing your microbiome at home.
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Question Of The Day:
- Have you ever tested your gut health?
- Do you currently supplement with probiotics?
Share your experiences in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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