Q+A Session Summary with Gut Health Expert Nic Tan

1. Must-Have Foods for Gut Health

• Fermented foods like kefir, sauerkraut, kimchi, and yogurt are excellent for gut bacteria.

• Incorporating homemade fermented vegetables (e.g., carrots, onions, asparagus) is a fantastic way to diversify gut flora.

• Consuming different types of oligosaccharides helps support a diverse gut microbiota.

2. Probiotics: What Works?

• Many probiotics have short shelf lives, and most bacteria don’t survive the stomach’s acidic environment.

• Soil-based probiotics are more effective since they survive the stomach and activate in the colon, where they can make the most impact.

3. Understanding Leaky Gut

• Leaky Gut is linked to inflammation and various health issues such as IBS, autoimmune diseases, fatigue, and even cognitive problems like brain fog and depression.

• Testing zonulin levels can help diagnose it.

• Strengthening the gut-brain connection and improving vagal tone are essential for recovery.

4. Starting Point for Beginners

• Avoid inflammatory foods and focus on nutrient-dense, whole foods.

• Simple lifestyle changes, like reducing processed foods and sugary drinks, can greatly enhance gut health.

5. Testing and Tracking Gut Health

• Nic recommends elimination diets over at-home intolerance testing kits due to potential inaccuracies.

• For inflammation, check HS-CRP levels, aiming for <0.5, but remember this doesn’t catch everything.

• Dietary changes should show improvements within a few weeks if done right.

6. Gut Health and Fasting

• Fasting routines can optimize gut health, such as 16/8 daily fasting, 24-hour fasts monthly, and 3-day fasts quarterly.

• Breaking longer fasts with bone broth, fermented vegetables, and nutrient-dense foods helps reset gut flora.