Table of Contents:

About the author..................................................................................................... 4

Conventional Medicine vs Naturopathy............................................................6
What does goodgut health mean?...................................................................... 8
The Impact of Stress on Digestion................................................................... 10
Meal Hygiene: Enhancing Digestion.................................................................13
Supplements to Optimize Digestion................................................................. 17
Best Diet for a Goodgut and Food Sensitivities............................................ 29
Low FODMAP diet for SIBO and IBS.................................................................31
When to Seek Further Support......................................................................... 34
Naturopathic Support......................................................................................... 36
A Final Note.............................................................................................................37
Disclaimer: The information contained in this eBook is for educational
and informational purposes only and is not intended as a substitute for
professional medical advice, diagnosis, or treatment. Always seek the
advice of your physician or other qualified health provider with any
questions you may have regarding a medical condition.

The content of this eBook should not be considered medical advice and
is not intended to replace consultation with a qualified medical
professional. It is your responsibility to evaluate the accuracy,
completeness, and usefulness of the information provided
About the author

My name is Dr. Carolina Gonzalez. I am a naturopathic doctor working

in Eastern Connecticut at an integrative clinic with primary care
providers such as doctors of osteopathic medicine and advanced nurse
practitioners.

During my undergraduate studies as a pre-PA student, I felt frustrated

and let down by many doctors who dismissed my condition as ‘anxiety’
or ‘ibs’ when I knew there was something that was being missed. I felt
bloated ALL the time and had irregular bowel movements with random
bouts of abdominal pain. It was embarrassing and greatly affected my
quality of life as I would be afraid to eat out at restaurants, go to the
beach or do anything enjoyable with my time. It wasn’t until I met with
a naturopathic doctor that I began to heal and embark on my journey of
becoming a naturopathic doctor myself.

Contrary to popular belief, Naturopathic doctors or N.Ds, are real

physicians who have been through four years of an accredited
naturopathic medical program, completed clinical rotations and passed
a series of board examinations before applying for their state license. In
addition to these prerequisites I’ve completed a year long residency
where I honed my skills in functional gastrointestinal disorders.

Although I was trained as a primary care physician, the scope of

practice for N.Ds varies state by state. In CT, I am considered a
specialist and thus cannot prescribe medications, perform minor
surgery or perform IV injections. Other states such as VT, NH, OR, WA,
AZ and more recognize N.Ds one in the same as medical doctors or
M.Ds.
Aside from the knowledge I have acquired during my time in medical
school, residency and overall work experience I learned the most from
my own GI problems. I strongly believe that those who have been
suffering with a particular health issue are experts in the topic as
they’ve likely done extensive research and have tried everything to feel
better.

I turned all my energy and focus to functional gastrointestinal disorders

such as irritable bowel syndrome (IBS), small intestinal bacterial
overgrowth (SIBO), small intestinal fungal overgrowth (SIFO) and
general microbiome imbalance that can lead to a host of digestive
issues. I quickly realized that while these imbalances and overgrowths
were contributing to symptoms, they weren’t the root cause. Poor
digestion was.
Conventional Medicine vs Naturopathy

There is always a time and place for both naturopathic and

conventional or Western medicine. Naturopathic doctors are trained to
follow what’s called, the Therapeutic Order. The Therapeutic Order is a
concept commonly used in naturopathic medicine as a guideline for
determining the most appropriate and effective treatments for patients.
It emphasizes starting with the least invasive and most natural
therapies before considering more aggressive interventions. The
Therapeutic Order helps naturopathic doctors prioritize treatments
and promote the body's inherent healing mechanisms.

From my personal and clinical experience, conventional medicine tends

to focus on one universal albeit important thing; to make sure you don’t
die. While advancements in medicine have made it possible to prolong
life through early cancer detection through screening exams I can’t say
they excel in improving quality of life or the health optimization
department.

So many patients come to me after being let down and dismissed from
their G.I specialists. After waiting months for an appointment to
diagnose their digestive symptoms they are simply given a script from a
medication that likely is not going to cure them and instead worsen
their current condition in the long run. After they return for a follow up
visit without improvement they get scheduled for an endoscopy,
colonoscopy or abdominal ultrasound and maybe get some blood work
or stool tests. Everything comes back normal and they’re told it’s all in
their heads or they must be anxious so they are prescribed anti-anxiety
medication. While this may not always be the case, it’s what I hear time
and time again from patients.
On the contrary, when you go see a naturopathic doctor they will spend
upwards to an hour gathering your medical history and coming up with
a comprehensive plan that usually includes dietary/lifestyle counseling,
stress management and specialty testing. Supplements may or may not
be recommended that can begin to soothe any symptoms while
investigating the root cause of symptoms. Naturopathic medicine is
normally extremely personalized, however, this e-book is a great
starting point for anyone looking for some guidance or tips to begin to
balance their gut health.

What I will be discussing in this e-book are some of my clinical pearls

and expertise that usually only personal patients of mine are privy to.
My goal is to have the biggest impact and reach as many people that
may be suffering with poor gut health because I know what it’s like to
not have any answers. If after reading this book you would like to meet
for a one on one consultation feel free to reach out and I will be happy
to get in touch with you.
What does goodgut health mean?

Healthy digestion refers to the efficient and effective breakdown,

absorption, and elimination of food in the digestive system. It is
essential for nutrient absorption, waste elimination, and maintaining
overall health.

Healthy digestion manifests itself in various ways.

● Firstly, it involves having regular bowel movements without

experiencing excessive strain or discomfort. This means having
consistent and easy-to-pass stools, which are soft and formed.
The color of the stool is typically brown, indicating the proper
breakdown of bilirubin during digestion.

● Secondly, healthy digestion is characterized by the absence of

frequent digestive symptoms. Bloating, excessive gas, stomach
pain, indigestion, heartburn, and nausea should not be persistent
or significantly impacting daily life.

● Thirdly, a person with healthy digestion generally maintains a

regular and balanced appetite. They experience hunger before
meals and feel satisfied after eating, without encountering
excessive hunger or fullness.

Additionally, healthy digestion ensures a comfortable digestive

sensation. After a meal, individuals should feel comfortable and content,
without experiencing heaviness, discomfort, or persistent pain in the
stomach or abdomen.
Healthy digestion also contributes to overall energy levels and
well-being. The absorption of nutrients from food supports optimal
bodily function, providing individuals with the necessary energy and
stability in mood.

It is important to remember that occasional variations in digestion can

be normal, but if there are consistent significant changes, ongoing
discomfort, or severe symptoms one should investigate the cause and
seek proper treatment.
The Impact of Stress on Digestion

One of the first things I address before diet, testing and supplements is
stress management. Failure in doing so will have the patient in a vicious
cycle of treatment and relapse. Why? Because stress has a DIRECT
impact on digestion.

When our brains perceive a threat it activates an autonomic part of our

nervous system called the sympathetic nervous system, or SNS, which
is responsible for the body's fight-or-flight response. When a person
experiences stress, whether it's acute or chronic, the sympathetic
nervous system is triggered, leading to a series of physiological changes
that can disrupt normal digestion. Most of us are living in this
fight-or-flight state and are rarely getting into parasympathetic or
rest-and-digest mode. It is almost impossible to be in both states
simultaneously. The sympathetic nervous system will always take over
and digestion is the first to take a back seat as blood flow to skeletal
muscle and the brain are prioritized.

These processes are occurring under autonomic control meaning you

are not under active control of what is happening. When the SNS is
activated, blood flow is redirected away from the digestive organs
towards muscles and organs. As a result, the digestive organs receive
less blood supply, which can impair their function.

Stress also slows down the digestive process by reducing the activity of
the gastrointestinal tract. This can lead to delayed stomach emptying,
sluggish movement of food through the intestines, and symptoms like
bloating, indigestion, and constipation. Additionally, stress can increase
the sensitivity of the digestive system, making it more reactive and
prone to pain or discomfort.
Chronic stress can disrupt the balance of beneficial bacteria in the gut,
potentially contributing to digestive issues and inflammation.
Furthermore, stress hormones like cortisol and adrenaline, released
during stressful situations, can affect digestion. Cortisol can increase
stomach acid production, leading to acid reflux or heartburn, while
adrenaline can suppress appetite and reduce blood flow to the digestive
organs.

How to get into rest-and-digest mode:

Eating slowly, chewing food thoroughly, and avoiding overeating can aid
digestion. Mindful eating practices allow the body to properly break
down food and enhance nutrient absorption. Managing stress through
relaxation techniques, exercise, sleep, and seeking professional support
can help mitigate the negative effects of stress on digestion. In addition,
vagus nerve exercise are a great tool to induce parasympathetic mode
aka ‘rest and digest.’

Vagus nerve exercises can help stimulate and activate the vagus nerve,
which is a key component of the parasympathetic nervous system
responsible for promoting relaxation and reducing stress.

There are several techniques you can try to activate the vagus nerve.

● Deep breathing is an effective method, where you breathe deeply

and slowly, focusing on the rise and fall of your abdomen.

● Singing, humming, or chanting can also stimulate the muscles in

the back of the throat and activate the vagus nerve.
 ● Cold exposure, such as splashing cold water on your face or
taking cold showers, can also stimulate the vagus nerve and
promote a sense of calmness.

● Gargling with water while producing a resonating sound can

activate the muscles in the throat and stimulate the vagus nerve.

● Yoga practices that involve deep breathing, gentle stretches, and

relaxation, as well as certain poses like Child's Pose, Bridge Pose,
and Corpse Pose, can specifically target the vagus nerve.

● Engaging in laughter exercises, spending time with loved ones,

and practicing positive social connections can also stimulate the
vagus nerve

In-Summary:

Remove or reduce any sources of stress from your life as much as

possible

1. Adopt a stress relieving activity and practice it daily for at least 15

minutes. This can include scheduled breathwork, meditation, a
walk in nature (my personal favorite), journaling, connecting with
a friend/family member, playing an instrument etc.

2. Perform vagus nerve exercises regularly and throughout the day

as much as possible. Taking a couple of deep diaphragmatic
breaths before meals is essential for getting into rest-and-digest
mode.
Meal Hygiene: Enhancing Digestion

Digestion begins as soon as we begin thinking about a meal. We begin

salivating and our stomach begins secreting digestive enzymes. While
digestion seems to occur under subconscious control, how and when
we eat our food can play a big role in how well we digest it.

Chew your food and SLOW DOWN

If you’re someone who tends to ‘inhale’ your food, eat in a rush or on

the go, you are doing your digestion a HUGE disservice.

Chewing food thoroughly, slowing down, and avoiding eating too

quickly are essential practices for maintaining good digestion and
overall health. The process of chewing is the first step in the digestion
process and plays a crucial role in breaking down food into smaller,
more manageable pieces. Amylase is a digestive enzyme produced in
the salivary glands and pancreas. It breaks down complex
carbohydrates (starches) into simpler sugars like maltose.. Additionally,
chewing helps signal the body to release digestive enzymes and
stomach acid, preparing the digestive system for optimal nutrient
absorption.

By slowing down and taking the time to chew food properly, we give
our bodies the opportunity to send signals of fullness and satiety to the
brain. This can prevent overeating and promote healthy portion
control, which is beneficial for weight management. Eating too quickly
can lead to overconsumption as the brain may not have enough time to
register that we are satisfied, potentially leading to weight gain and
digestive discomfort.
Moreover, thorough chewing supports proper digestion by facilitating
the breakdown of food into smaller particles, allowing for easier
absorption of nutrients in the small intestine. When food is not
adequately broken down, it can put a strain on the digestive system,
leading to bloating, gas, belching and indigestion.

Meal spacing

Meal spacing, or allowing adequate time between meals, is important

for digestion and gut motility. By spacing out our meals, we give our
digestive system the necessary time to fully process and digest the
previous meal. This allows the stomach to empty its contents and the
small intestine to efficiently absorb nutrients. Overloading the digestive
system with frequent meals or snacks can hinder proper digestion,
leading to discomfort and digestive issues. It's important to find a meal
spacing pattern that works best for you, but a general guideline is to
wait at least three to four hours between meals

Meal spacing or fasting also activates the migrating motor complex,

MMC, in the small intestine that is responsible for propelling food
through the GI tract, also known as peristalsis or gut motility. Poor gut
motility is one of the main causes of SIBO (small intestinal bacterial
overgrowth) and IBS which will be discussed later in this book.

I also recommend patients to have their last meal at least 3 hours prior
to bedtime and for them to have their largest meal earlier in the day.

By giving our digestive system time to process each meal, we can

support digestion, prevent discomfort, and promote overall
gastrointestinal well-being.
Take sips not gulps

Drinking significant amounts of fluids while eating is often discouraged

due to its potential impact on digestion and overall health. This practice
can dilute digestive enzymes and stomach acid essential for breaking
down food, potentially leading to slower digestion and discomfort.
Additionally, excessive fluid intake with meals may result in bloating,
gas, and a feeling of fullness, hindering your ability to fully enjoy your
meal.

For individuals with gastroesophageal reflux disease (GERD), excessive

fluid consumption during meals can exacerbate acid reflux and
heartburn symptoms.

Move. Your. Body.

Physical activity promotes healthy digestion by stimulating muscle

contractions in the intestines, helping move food through the digestive
system more efficiently. Exercise can also alleviate stress, which can
impact digestion.

You may have heard of the phrase, ‘walking off your food’ and it’s
actually true. I always recommend patients go for at least a 5 to 10
minute walk right after their meal to stimulate blow flow and gut
motility. Walking after a meal also improve insulin sensitivity and blood
sugar balance as well.
In summary:

You have more control over your digestion than you think. If you do the
following consistently you will begin to notice less digestive symptoms
over time:

1. Slow down and be present when you’re eating. Look at your food,
smell and taste it.

2. Chew your food until it is almost formless before you swallow it.

3. Meal space. Separate your meals by at least 3 hours with no

snacking in between to enhance the migrating motor complex aka
gut motility.

4. Do not eat too close to bedtime. Aim to have your last meal 3
hours prior to going to sleep.

5. Do not drink large volumes of water with your meals. Small sips
are fine but gulping down your water before eating may dilute
your digestive fire.

6. Walk off your meals. Go for a 5-10 minute stroll after meals.
Supplements to Optimize Digestion

Whether you have chronic bloating, abdominal pain, belching, reflux,

excessive gas, loose stools or constipation all of the above
recommendations can begin to make a difference in your symptoms.
However, I understand not everyone is able to carry out all of the above
recommendations due to busy and fast paced lifestyles which is where
supplements can be helpful. They can also be helpful if you are
practicing the above suggestions with minimal or no symptom relief.
Remember supplements are not meant to be an alternative to healthy
diets and meal hygiene, they are merely meant to supplement this.

The supplement industry: The Dark Side

You might feel tempted to turn to google to start shopping for the
supplements mentioned below. However, I advise you proceed with
caution. Not all supplements you see advertised on instagram, tiktok or
amazon are going to deliver real results. Why? Because unlike
prescription medications, supplements are NOT regulated. Therefore,
any company or ‘brand’ can essentially fill their vegetarian capsules
with rice powder and pass them off as digestive enzymes. Those
influencers are also being cut a check to show off a product that they
likely don’t even take themselves. How do I know? Because I’ve been
made very generous offers from popular trendy supplements to just
flash the product in one of my tiktok videos. I took the Hippocratic oath
to be an ethical physician and First Do No Harm. So of course, I
declined.

As a naturopathic doctor, it's brands like these that make my blood boil.
All they care about is profits and numbers. That’s why I warn patients
about these flashy, trendy and promising supplements. Just because
they’re ‘natural’ and ‘holistic’ doesn’t mean they don’t have the same
agenda as big pharma at the end of the day. I’ve actually seen patients
come in worse since starting some of the trending digestive enzymes
and probiotics. Not all of them are poor quality, but you can never be
too sure.

This is why I decided to create my own line of supplements to make

available to my friends, family and followers. I vetted each and every
single product for quality, safety and efficacy.

When you opt for Goodgut supplements, you can be sure that I vet my
suppliers and make sure they have the necessary certificates, and test
their products to ensure they are of the highest quality. Also, the
supplement labels are in accordance with FDA supplement labeling
requirements.
Digestive enzymes aka Goodbye Bloat

The process of digesting food involves several different digestive

enzymes that help break down various components of the food we eat.
As discussed, poor digestion can inevitably lead to IBS, bacterial or
candida overgrowth in the gut and more.

Amylase, produced in the salivary glands and pancreas, breaks down

carbohydrates into simpler sugars. Proteases, including pepsin, trypsin,
and chymotrypsin, break down proteins into smaller peptides and
amino acids. Lipase, produced in the pancreas, helps break down fats
into fatty acids and glycerol. Lactase, maltase, and sucrase, produced in
the small intestine, assist in breaking down lactose, maltose, and
sucrose, respectively, into absorbable sugars.

Our ability to secrete digestive enzymes can decline due to a number of

reasons including chronic stress, increasing age, antacid use and
atrophic gastritis.

One of the most common repercussions of reduced digestive capacity

is bloating. Bloating occurs when bacteria, yeast or other organisms in
the small intestine feed on undigested food particles. When this occurs,
the organisms ferment and release several gasses which build up
causing uncomfortable abdominal distention aka bloat.

Ingredients in Goodbye Bloat Enzymes

Enzyme Blend in Goodbye Bloat:

1. Fungal Protease: enzymes that play a crucial role in breaking

down proteins into smaller peptides and amino acids. Incomplete
 protein digestion can lead to discomfort, gas, and bloating.
Helpful for Celiac’s disease where protease enzymes may be
deficient.
2. Bromelain: enzyme found naturally in pineapple that aids protein
digestion and can reduce symptoms of bloating, IBS and
inflammation.
3. Papain: proteolytic enzyme derived from the papaya fruit. It helps
break down proteins in the stomach and intestines which can help
reduce digestive discomfort and bloating.
4. Fungal Lipase: breaks down dietary fats (lipids) into smaller
components, such as fatty acids and glycerol, which can be easily
absorbed in the intestines. Helpful in malabsorption syndromes
such as pancreatic insufficiency and to reduce symptoms of gas,
bloating and diarrhea.
5. Fungal Lactase: breaks down lactose, a sugar found in milk and
dairy products. Helpful for those with lactose intolerance to
tolerate dairy and lactose better.
6. Alpha galactosidase: break down complex carbohydrates known
as oligosaccharides, which are found in certain foods that can
cause gas and bloating such as wheat, garlic, onions and legumes
to name a few.

Probiotic Blend in Goodbye Bloat:

1. Lactobacillus acidophilus: aids in the breakdown of food,

supporting the absorption of nutrients, and helping to maintain a
harmonious gut environment.
2. Lactobacillus casei: assists in the digestion of complex
carbohydrates, supporting a balanced gut flora.
3. Lactobacillus plantarum: aids in the breakdown of dietary fibers,
maintaining gut barrier integrity, and modulating inflammation,
 leading to improved digestion, reduced bloating, and overall
gastrointestinal well-being.

Recommended usage:

Everyone will require a slightly different dose of digestive enzymes. I

typically recommend starting with 1 capsule right before a meal. If well
tolerated, I recommend increasing to 2 capsules before each meal. I
would not take more than 3 capsules per meal. Always check with your
doctor before taking, if you’re breastfeeding or pregnant.
Probiotics aka Goodgut Flora

Fun fact: bacteria cells outnumber human cells in and on the body.

Probiotics have exploded in the digestive health world and for good
reason. While digestive enzymes help combat immediate and acute
digestive symptoms, probiotics are playing the long game. They are
beneficial bacteria that support a healthy gut microbiome. They can be
found in fermented foods like yogurt, sauerkraut, kefir, and kimchi.

The right balance allows the body to be healthy and eliminate waste
properly. This is why so many people with IBS, diarrhea and chronic
constipation turn to probiotics. While increasing them in the diet can
be helpful, getting them in the form of a supplement allows you to
dictate the exact strains and strength you should be looking for.

A good quality probiotic has the following:

1. Strain Diversity: Look for a probiotic with a variety of strains,

including well-researched ones like Lactobacillus and
Bifidobacterium species, to support different aspects of gut
health.
2. CFU Count: Check for a sufficient colony-forming unit (CFU)
count, typically in the billions, to ensure a potent and effective
dose.
3. Survivability: Choose a probiotic with strains that are known to
survive the acidic environment of the stomach and reach the
intestines intact.
4. Research-Based: Opt for a probiotic with strains that have been
clinically studied and shown to provide specific health benefits.
 5. Perebiotics: Some probiotics include prebiotics, which are food
sources for beneficial bacteria, helping them thrive in the gut.

Ingredients in Goodgut Flora

Goodgut Flora is an example of a good quality probiotic as it has 20

billion CFUs per capsule with multiple strains and a prebiotic base. The
ingredients are below:

Probiotic strains in Goodgut Flora:

1. Lactobacillus acidophilus: aids in breakdown of carbohydrates and

to a lesser degree, lactose which can support excess gas and
bloating. It strengthens and supports the gut lining and even has
anti-inflammatory effects.
2. Lactobacillus plantarum: aids in the digestion of fiber which in
turn can reduce excess bloating and gas. Supports intestinal lining
and contributes to overall probiotic diversity in the gut. Promotes
regular bowel movements and a healthy gastrointestinal transit
time.
3. Lactobacillus paracasei: enhances carbohydrate and lactose
digestion. Promotes regular and consistent bowel movements.
Supports gut immune function.
4. Bifidobacterium lactis: contributes to bacterial diveristy in the
microbiome, supports carbohydrate digestion, reinforces
intestinal lining, promotes regular bowel movements and reduced
inflammation.
Prebiotic blend in Goodgut Flora:

1. Marine Polysaccharide Complex: Marine polysaccharides can

serve as prebiotics, providing nourishment for beneficial gut
bacteria. In addition to this, it serves to heal the intestinal lining,
reduce inflammation, enhance gut motility and nutrient
absorption.
2. Fructooligosaccharides: FOS is a type of prebiotic fiber that
serves as a nourishing substrate for beneficial gut bacteria, such
as bifidobacteria and lactobacilli, promoting their growth and
activity. It produces short-chain fatty acids (SCFAs), which
contributes to better digestion and microbial diversity.

Recommended usage: Dosing will vary between each person. I generally

advise easing into the full recommended dose for probiotics, especially
if you’ve never taken them before.

● Begin with 1 capsule every other day for a week with or without
food (studies are inconclusive on which is best so I suggest you
take them at the same time every day).

● If well tolerated, take 1 daily at the same time daily for another
week.

● After this, if tolerating well but not having a desired effect,

increase to either 2 caps daily or 1 cap twice per day.

Note: Occasionally some people report some gastrointestinal

discomfort when initially starting probiotics. This can be normal to a
degree as your microbiome adjusts and should be short lived. If
symptoms are severe or persist after a week it may not be a right fit for
you.
L-glutamine aka Goodgut Glutamine

L-glutamine is the most important amino acid when it comes to

repairing a compromised intestinal lining aka ‘leaky gut.’

"Leaky gut" is a term used to describe a condition where the lining of

the intestines becomes more permeable than normal, potentially
allowing substances to pass through that shouldn't, which can lead to
worsening GI symptoms, food intolerances, inflammation and other
health issues.

Leaky gut can be caused by a variety of factors, including:

1. Diet: Consuming a diet high in processed foods, sugars, and

unhealthy fats may contribute to inflammation and damage to the
gut lining.
2. Intestinal Infections: Infections from bacteria, viruses, or
parasites can damage the intestinal barrier and lead to increased
permeability.
3. Chronic Stress: Prolonged stress can affect the gut's balance and
function, potentially leading to leaky gut.
4. Medications: Certain medications, like non-steroidal
anti-inflammatory drugs (NSAIDs) and antibiotics, can impact the
gut lining.
5. Dysbiosis/Opportunistic overgrowth: An imbalance of gut
bacteria or overgrowth such as SIBO/SIFO can affect the gut
barrier's integrity.
6. Environmental Factors: Exposure to toxins, pollutants, and
certain chemicals can contribute to gut inflammation.
7. Genetics: Some individuals may be genetically predisposed to
having a more permeable gut.
I suspect and thus treat leaky gut in patients with GI symptoms who are
also having other symptoms such as:

● Fatigue
● Brain fog
● Mood disorders (anxiety, depression etc.)
● Skin conditions (acne, eczema, psoriasis etc).
● Allergies
● Autoimmune conditions

Here is how L-glutamine can help repair the intestinal lining:

Intestinal Cell Regeneration: L-glutamine is a primary fuel source for

the cells lining the intestines. Adequate levels of L-glutamine may
support the regeneration and repair of the intestinal lining, helping to
restore its integrity.

Tight Junction Maintenance: Tight junctions are protein structures

that help maintain the barrier function of the intestinal lining.
L-glutamine is thought to contribute to the maintenance of these tight
junctions, helping to prevent the passage of larger molecules between
cells and reducing permeability.

Immune System Support: L-glutamine may help modulate the immune

response in the gut. By promoting a balanced immune function, it can
contribute to a reduction in inflammation and support the healing
process.

Anti-Inflammatory Effects: L-glutamine has been suggested to have

anti-inflammatory properties that may help soothe inflammation in the
gut and promote healing.
Mucosal Protection: L-glutamine is thought to enhance the production
of mucus, which forms a protective barrier on the intestinal lining. This
barrier can help shield the cells from irritants and contribute to healing.

Fuel for Rapidly Dividing Cells: The cells of the intestinal lining are
rapidly dividing, and L-glutamine provides the energy needed for this
process. Ensuring an adequate supply of L-glutamine may support the
efficient turnover of cells and aid in healing.

Ingredients in Goodgut Glutamine:

1. L-glutamine powder (2 grams/0.5 tsp)

Recommendation usage:

Generally, dosages range from 2 to 10 grams (2000-10,000 mg) per day,

divided into two or three doses. When healing the intestinal lining, I
typically recommend 5 grams (1.25 tsps) mixed in approximately 8 oz of
water on an empty stomach, twice per day for a total of 10 grams/day
for 4-6 months duration.

A bonus benefit of l-glutamine is that it can aid with post-exercise

muscle recovery which is why it may be beneficial to take right after a
workout.
Best Diet for a Goodgut and Food Sensitivities

As you can imagine, there is no one perfect diet that will work for
everyone. Why? Because we are all unique individuals with different
needs. In general, a whole foods diet that is rich in grass fed meat,
pasture raised eggs, diverse fruits and vegetables, healthy fats such as
wild caught fish, avocados, nuts and seeds is typically what is
recommended. Which means, in turn, we should be limiting as much as
possible processed foods that contain excess sugar, vegetable and seed
oils, dyes, fillers and preservatives. These tend to cause unwanted
inflammation in the gut and a host of other issues.

If after following a generally healthy whole foods diet you continue

experiencing digestive issues, you may want to consider a food
elimination challenge. This is the most straightforward and accurate
way to determine your food sensitivties. Below are instructions for
following a food elimination diet:

1. Elimination phase:
a. Select the food(s) to eliminate: Based on your symptoms and
suspected trigger foods. Common triggers include wheat,
dairy, eggs, corn, soy and nuts.
b. Eliminate the food(s) completely: Remove the identified
food(s) from your diet for a specific duration, usually 2-4
weeks. Ensure you read food labels carefully to avoid hidden
sources of the eliminated food(s).
c. Monitor symptoms: During the elimination phase, track any
changes in your symptoms and overall well-being. If your
symptoms improve significantly, it suggests a possible food
sensitivity or intolerance.
2. Reintroduction (challenge) phase:
a. Controlled reintroduction: Under the guidance of your
healthcare professional, reintroduce the eliminated food(s)
one at a time, in small quantities, while closely monitoring
your body's response. This is usually done over a few days or
weeks.
b. Observe symptoms: Pay close attention to any symptoms
that arise after reintroducing each food. Note the timing,
severity, and nature of the symptoms. Keeping a food and
symptom diary during this phase can be helpful.
c. Wait between challenges: Allow a sufficient period (e.g., 2-3
days) between reintroducing each food to assess your body's
reaction before introducing the next food.

3. Maintenance phase
a. After figuring out your specific triggers and sensitivities,
remove them from your diet until your gut is in a better
place to tolerate a future reintroduction. Food sensitivities
are usually a result of a microbiome imbalance and once that
imbalance is restored, people often report being able to
tolerate foods they were previously sensitive to.
b. Now may be a good time to introduce leaky gut support with
probiotics and glutamine as leaky gut is typically a cause of
many food sensitivities.
Low FODMAP diet for SIBO and IBS

The low FODMAP diet is a dietary approach that is often used to

manage symptoms of irritable bowel syndrome (IBS), SIBO (small
intestinal bacterial overgrowth) and other digestive disorders. FODMAP
is an acronym that stands for Fermentable Oligosaccharides,
Disaccharides, Monosaccharides, and Polyols. These are types of
carbohydrates and sugar alcohols that can be poorly absorbed in the
small intestine and can ferment in the colon, causing symptoms such as
bloating, gas, abdominal pain, and diarrhea or constipation.

Foods high in fermentable oligosaccharides include:

● Wheat: This includes products made from wheat such as bread,

pasta, cereals, and baked goods.
● Rye: Rye bread and rye-based products.
● Barley: Barley-based products and certain types of beer.
● Onions: All varieties of onions, including red onions, white onions,
and shallots.
● Garlic: Both fresh and powdered garlic.
● Legumes: Beans, lentils, chickpeas, and soybeans.
● Some Fruits: Certain fruits are high in oligosaccharides, including
apples, pears, peaches, nectarines, cherries, and blackberries.
● Some Vegetables: Vegetables such as asparagus, Brussels sprouts,
cauliflower, mushrooms, and snow peas can be high in
oligosaccharides.

The main disaccharide that is high in FODMAPs is lactose. Foods high

in fermentable disaccharides (lactose) include:

● Milk: Cow's milk, goat's milk, and sheep's milk.

 ● Yogurt: Regular yogurt, Greek yogurt, and some flavored yogurts.
● Soft Cheese: Certain soft cheeses such as ricotta and cottage
cheese.
● Ice Cream: Most varieties of ice cream contain lactose.
● Cream: Some types of cream, such as heavy cream and sour
cream, may contain lactose.
● Whey Protein: Whey protein supplements and protein powders
that contain lactose.

The primary fermentable monosaccharide that is high in FODMAPs is

fructose*. Foods high in fermentable monosaccharides (fructose)
include:

● Fruits: Some fruits have higher fructose content, including apples,

pears, mangoes, cherries, watermelon, and dried fruits like dates
and raisins.
● Fruit Juices: Juices made from high-fructose fruits, such as apple
juice and pear juice.
● Honey: Honey is high in fructose and should be avoided on a low
FODMAP diet.
● Agave Syrup: Agave syrup is another sweetener that is high in
fructose.
● High-Fructose Corn Syrup: This sweetener is commonly found in
many processed foods and beverages, such as sodas and
sweetened snacks.
**Fructose intolerance**: Some people may have a genetic
susceptibility to fructose intolerance. Fructose intolerance occurs
when the body lacks adequate levels of the enzyme called "fructanase"
or "fructose transporter." These enzymes are responsible for breaking
down and transporting fructose in the small intestine for absorption
into the bloodstream. Without these enzymes, undigested fructose
reaches the large intestine, where it can cause various symptoms such
as abdominal pain, gas, bloating, diarrhea, nausea, vomiting and fatigue.

Polyols are sugar alcohols that are considered fermentable and can
contribute to FODMAP-related symptoms. Foods high in fermentable
polyols include:

● Stone Fruits: Fruits such as peaches, plums, nectarines, and

cherries contain high levels of polyols.
● Apples: Apples contain both high levels of polyols and fructose.
● Pears: Pears are also high in polyols and fructose.
● Watermelon: This fruit is known to have higher levels of the polyol
sorbitol.
● Mushrooms: Certain types of mushrooms, such as shiitake and
oyster mushrooms, contain polyols.
● Sweeteners: Polyol-based sweeteners like xylitol, sorbitol, and
mannitol are commonly used in sugar-free candies, gums, and
some processed foods.

One can approach the low FODMAP diet in a systematic way just as
you would do a food elimination challenge. Remove one type of
fodmap from the diet for 2-4 weeks and monitor symptoms during
elimination and reintrodction.
When to Seek Further Support

This e-book serves as a general guide for gut health and should not
replace medical advice. I want to point out instances in which
symptoms may be indicative of more serious matters that require
further workup by a gastroenterologist doctor.

1. Unexplained Weight Loss: Significant and unexplained weight

loss could be a sign of various gastrointestinal disorders, including
cancer, Crohn's disease, ulcerative colitis, celiac disease, and
more.
2. Severe Abdominal Pain: Intense, persistent, or sudden-onset
abdominal pain could indicate conditions like appendicitis,
diverticulitis, pancreatitis, or bowel obstruction.
3. Rectal Bleeding: Blood in the stool can indicate various issues,
including hemorrhoids, anal fissures, inflammatory bowel disease
(IBD), colorectal cancer, or gastrointestinal bleeding.
4. Persistent Diarrhea or Constipation: Chronic or severe diarrhea
or constipation that doesn't improve with dietary changes or
over-the-counter treatments might be indicative of underlying
conditions like IBD (inflammatory bowel disease), or colon cancer.
5. Vomiting Blood or Material Resembling Coffee Grounds: This
can be a sign of gastrointestinal bleeding, which could result from
ulcers, gastritis, esophageal varices, or other serious conditions.
6. Difficulty Swallowing: Known as dysphagia, this can be caused by
conditions such as gastroesophageal reflux disease (GERD),
esophageal stricture, or even esophageal cancer.
7. Persistent Heartburn: Frequent and severe heartburn, especially
if it occurs after meals and disrupts your daily life, could be
indicative of GERD or other esophageal conditions.
8. Changes in Bowel Habits: Sudden changes in bowel habits, such
as persistent diarrhea, constipation, or alternating between the
two, could point to issues like IBS, colorectal cancer, or
inflammatory bowel disease.
9. Jaundice (Yellowing of Skin and Eyes): Jaundice can be caused by
liver or gallbladder problems, such as hepatitis, cirrhosis, or bile
duct obstruction.
10. Severe Nausea and Vomiting: Prolonged and severe nausea and
vomiting that prevent you from keeping food down could be
indicative of conditions such as gastroparesis, intestinal blockage,
or other gastrointestinal disorders.
11. Bowel Incontinence: Involuntary loss of bowel control could be
related to nerve damage, neurological disorders, or other
gastrointestinal issues.
12. Persistent Fatigue: Extreme and unexplained fatigue can be a
symptom of anemia caused by gastrointestinal bleeding, celiac
disease, or other underlying conditions.
Naturopathic Support

After serious underlying conditions have been ruled out and you are
still suffering with digestive symptoms you should seek out a
naturopathic physician near you to work you up for other causative
agents such as:

● SIBO (small intestinal bacterial overgrowth)

● SIFO (small intestinal fungal overgrowth) aka candida
● Dysbiosis (imbalance between good and bad bacteria)
● Hypochlorhydria (low stomach acid)
● Mold toxicity
● Malabsorption
● Leaky gut
● Food sensitivities
● Anxiety/mind-gut connection
● Stress
A Final Note

If you made it to the end I hope you have a better grasp of what it
means to have a healthy and happy gut and how to begin to take
matters into your hands. I want all of my patients to be informed and
self efficacious when it comes to their health.

If you follow the general advice above and utilize some of the
supplement recommendations I have no doubt you will begin to see a
positive shift in many of your digestive symptoms.

To thank you for your ongoing loyalty and support you can use the code
below to receive 10% off your next supplement order.

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