(unpasteurized) sauerkraut, kimchi, kombucha
beverages, or coconut-based kefirs. Overdoing
fermented foods can also provoke some pretty
ugly symptoms in people who have dysbiosis.
This may mean as little as one tablespoon of
“live cultures” from real food a day, working
up to a higher “dose” as your gut adjusts to
the infusion of new friends.
Another great helper for gut health and
healing are bone broths—but you have to
make your own, as the stuff in the store
doesn’t have nearly the same nutrition as
homemade broths. Slow-cooking the bones
extracts vital nutrients that are seldom
consumed in our regular diets, including
gelatin, glucosamine, and important amino
acids that form the building blocks of a
healthy, balanced digestive system.
Use our recipe in Appendix A, choosing
bones from pastured, organic animals
whenever possible. Start with a cup of bone
broth a day, but feel free to increase your