February 8, 2024 • 13 mins
There are affordable, readily available foods and supplements that can revolutionize your digestive health, immune system, and even mental state.
In this episode, I recount my personal journey towards a thriving gut microbiome, and the daily routine that has developed through my health certification, as well as key interviews I conducted with experts on this show.
In this episode you'll become armed with knowledge to craft your own gut-friendly arsenal.
Listen in as I share a blueprint for daily habits that pave the way to optimal gut health.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dave Sherwin (00:12):
Welcome to the Diary of the Health Show.
Today, I'm talking about sevenfoods for gut health, and this
is not some kind of atheoretical exercise or some
generic article off of theinternet that I discovered
Nothing like that.
As a matter of fact, it'ssomething that has happened in
my life and products that haveaccumulated over the course of
my being in the health industrysince 2009 and getting health
(00:34):
certification and just generallybeing a geek who does almost
constant experimentations withfood, and over time, I realize
I've got these seven things and,taken individually, you might
have one or two or three ofthese in your fridge at the
moment, but I doubt many peoplehave all seven, and, as I've
interviewed hundreds of peopleand done the research I've done,
(00:57):
I kind of added these one at atime and now I find I can't be
without them, and so I thought,well, this is something I ought
to share, so I hope you findthis valuable.
These are seven things that arein my fridge or pantry at all
times and each for differentreasons, so I'll go through them
(01:17):
and then you can just decidewhether they're going to become
staples for you as well or not.
But let me just give you mypitch on why I have these
products in my house, in noparticular order.
So first of all, kombucha.
I'm a big fan of kombucha.
I didn't love it when I wasfirst introduced to it.
(01:39):
I knew it was a health drink.
Generally speaking, whensomeone says, would you like to
try a health drink, I'm assumingit's not going to taste very
good.
But kombucha is a fizzyfermented drink that has a
variety of flavors and it issort of an acquired taste.
However, I kind of have a sodaaddiction.
(02:04):
Let's just say I don't drinkmuch soda, don't get me wrong.
I kind of treat it like I'm analcoholic who's in recovery.
I love soda and I luckily don't.
I'm not tempted that often.
Generally speaking, I'll havepopcorn and a soda at a movie
which we do like once a month.
So I'm not drinking near asmuch as I used to, but I do have
that urge for fizziness.
(02:26):
Okay, and kombucha gives thatto me.
I love that aspect.
It kind of satiates the desirefor fizzy drinks and so it's
super healthy.
I don't drink that much as amatter of fact.
Combined, these things are alittle bit expensive, but you
don't need that much of them.
For example, I might only havea third or half a cup of
kombucha per day.
(02:46):
It has billions of probioticsand so a small amount can go a
very long way.
The next one is kefir and is ithas its own strands of goodness.
I guess you could say it's likeyogurt, right?
The same type of active enzymesthat are in yogurt are in kefir
, except that the ones in kefirare unique to kefir, and I
(03:09):
believe it was developed inRussia a long, long time ago.
The strands have been passedfrom home to home and down over
time, and it's kind of afascinating story that these
kefir strands of bacteria arestill being passed on the way
that they are through theircultures.
It's like yogurt, but a thinnerconsistency.
You drink it.
(03:30):
You can get it flavored orunflavored.
Be careful with the flavoredones, because they tend to have
added sugar.
A flavored one might be ahundred and ninety calories per
cup.
So again, don't have too much.
Be careful that you're notadding unnecessary calories.
However, again, half a cup ofkefir taken per day can be
terrific for your gut and has adelicious, tangy sort of a
(03:54):
flavor.
If you like yogurt, especiallyplain yogurt, then you'll for
sure like kefir.
If you don't like it plain,there are some terrific flavors.
Next is kimchi or otherfermented foods.
Now, in the old world they havea lot of fermented foods in
their diet and in the new worldwe don't, and we pay a price.
(04:17):
We have a lot more gut andhealth related issues than
people do in the old worldGreece, japan, areas of Russia,
etc.
And kimchi is one that I likebecause it's convenient and easy
.
I buy it, I put it in thefridge and I add a little bit of
kimchi on my plate with certainas a side with certain dishes
(04:38):
and, again, a bit of an acquiredtaste.
It's too hot for a lot ofpeople, but you can get it in a
mild flavor so that it's easierto stomach if you don't like
things that are hot.
So, whether kimchi or sauerkrautor some other fermented food,
adding something like this toyour daily regimen, or at least
a few times a week, can make abig difference to your gut
(05:00):
microbiome.
And you know, let me back upfor just a minute.
The gut microbiome is a verycomplex ecosystem.
There are trillions of bacteriathat are of all different
shapes and sizes and dodifferent roles and a balanced
microbiome.
Biome not only aids indigestion, but it supports our
immune system, it influences ourmood and our mental health, and
(05:24):
so this is a big deal and wehear a lot of talk about it, but
I don't think that many peoplehave a really strategic way of
taking care of their gutmicrobiome, and so I hope that
these things really do make adifference to you and that
you'll implement some of them.
The next one is plain whole milkyogurt or whole fat yogurt.
(05:46):
The labels will be differentfrom brand to brand, but yogurt
is very healthy for us.
Again, not too much because itis very calorie dance, but a
little bit of whole yogurt, notfat free, but full fat.
And again, just, it's better tohave the less processed food,
in my humble but correct opinionon this particular aspect of
(06:11):
nutrition, than to get a moreprocessed one and one that has
flavors and sugars added.
I'm a little more leaning it onthe kefir Yogurts, though.
I mean, think of like a gogurt,think of how yogurt can be
completely candified.
Okay, you don't find that inkefir, but you find it in yogurt
(06:31):
, so be careful with that.
The full fat version, a littlebit, can really add to your gut
microbiome.
The way I do mine is I putabout half a cup or a third of a
cup in every single overnightoats that I make, and I have
overnight oats for breakfastpretty much every single day.
That's just become my routine.
I love it because I can makefour breakfast at a time.
(06:52):
I put them in the fridge,they're ready to go, and it just
saves me time in the morning,which is my most effective time
for work.
And I mix the yogurt in withthat and that's how I make sure
that I get whole unflavored fullfat yogurt in my diet almost
every single day.
(07:13):
The next one is psyllium huskpowder.
Now the gut microbiome is notonly taking in all the nutrients
but it and then processing themand putting them into the
bloodstream where we can usethem for energy and for
nutrition.
But its job then is also toexpel, to get rid of the waste,
(07:34):
and a whole lot of people inthis country have problems
getting rid of the waste.
They have hard stools or twosoft stools, they go too long
without pooping or justgenerally have other related
problems with getting rid of thefood after it has been
processed in their body.
And so the entire process oftaking in nutritious food,
(07:58):
having it absorbed into ourbloodstream and have it go into
our muscles and soft tissue andoperate our brain and our
digestive system is how thewhole thing should work, and
then we should eliminate verynaturally, comfortably and
easily on a regular basis.
If that's not happening for you,psyllium husk powder, but very
inexpensively on Amazon or yourlocal health food store, can be
(08:19):
a godsend.
You don't need very much andit's super inexpensive.
I would experiment with ateaspoon first of all.
Mix it into something like ourgreens and reds superfood or any
other drink that you have.
I would make sure it's quite alarge volume, because otherwise
it will really thicken it, butthis is a fiber powerhouse that
(08:41):
will help your digestive systemrun smoothly.
It will make a noticeabledifference.
Again, start small so that youdon't have too big of a
difference, and then get mad atme that you put this into your
regimen and didn't like it.
However, if you start small andthen, over time, find out just
how much works for you, I findthat about half a tablespoon in
(09:03):
a drink in the morning andanother half in the afternoon is
really a great ratio or mix forme.
But experiment with how thatworks out for you and this could
be a very inexpensive additionto your diet that could make a
big difference.
Number six is eat anything Rxfrom our own store, dirobycom.
This is specially formulated tosupport digestion and nutrient
(09:26):
absorption and mostly used bypeople with malabsorption issues
, and that's what made it famous.
However, what a lot of peopledon't realize is this is a
digestive powerhouse, truly inevery sense of the word.
It's not just for people whohave trouble digesting, it's for
anybody.
I take one every morning withbreakfast and one every evening
(09:47):
with dinner, and I wouldn't bewithout it.
It not only helps break downfructose, but proteins, lactose,
glucose I mean this thing.
It is a full spectrum digestiveaid.
If you have any symptoms aftereating certain meals, like
bloating or indigestion or pain,then take one about 20 minutes
(10:11):
before you eat a meal and youmay be amazed at what happens.
We have hundreds oftestimonials to this effect that
you can see on dirobycom.
So if you're having troubledigesting, it could be that your
gut microbiome is missingeither enzymes, prebiotics or
probiotics that would help breakdown that food, and all of
those elements are in eatanything are X.
(10:32):
So give that a try.
And the next one is also foundat dirobycom, and I've mentioned
it earlier.
It's the Greens and RedsSuperfood.
It's packed with nutrients thatsupport the gut microbiome.
It has adaptogens.
It has fiber.
It has many phytonutrients.
It has over 50 ingredients tohelp you have more energy.
(10:53):
It'll help you digest better,as is the focus of this
particular podcast.
It has elements in it thatwould be impossible to keep in
your fridge and pantry becausethere's so many.
So make sure and check out theingredients in Greens and Reds
Superfood.
We also have some phenomenaltestimonials on that product as
well.
I have one scoop every singleday and would not be without it,
(11:15):
and with the combo of theseseven things, I feel like my gut
health is in really goodcondition, and it is.
I don't have a lot of theproblems that people have.
As I do my free consulting withpeople that I do for customers
of diroby, I hear about allkinds of problems people have,
many of them related todigestion.
(11:36):
Now a couple of thoughts.
We're assuming here that you'redrinking enough water.
Right, I mean, really, watercould be number one, because our
bodies are made of 70% water,so these things will really help
.
But if you're chronicallydehydrated, drink more water, of
course.
And one other caveat that Iwould add make sure you stop
(11:59):
eating after dinner If you wantto do your gut microbiome a huge
favor.
Eat your dinner, then brush yourteeth.
Do your evening routine earlyso that you're not tempted to
eat any more food, because thatis one of the problems that
we're creating for ourselves.
When we eat food after dinneror late at night, it's the wrong
(12:20):
time, it's usually the wrongfoods, it's disrupting our
natural hormones that arehelping us go to sleep and those
hormones that are workingduring the night elevate HGH,
estrogen and testosterone andothers and during the night, our
digestive system has a chanceto cleanse itself, to go to work
, getting rid of pathogens,carcinogens, etc.
(12:42):
So those are a couple of habitsthat you really ought to add
into the mix as well, beyondthese seven products that I'm
talking about.
So I hope you've enjoyed thisepisode and that you'll try out
one, two, three or maybe evenall seven of these things and
implement them into your owndiet.
If you do, make sure and usethe 10% off code podcast to get
(13:03):
10% off of anything you buy atDairobycom Until next time.
This is Dave Sherwin, wishingyou health and success.
Welcome to the Diary of the Health Show.
Today, I'm talking about sevenfoods for gut health, and this
is not some kind of atheoretical exercise or some
generic article off of theinternet that I discovered
Nothing like that.
As a matter of fact, it'ssomething that has happened in
my life and products that haveaccumulated over the course of
my being in the health industrysince 2009 and getting health
(00:34):
certification and just generallybeing a geek who does almost
constant experimentations withfood, and over time, I realize
I've got these seven things and,taken individually, you might
have one or two or three ofthese in your fridge at the
moment, but I doubt many peoplehave all seven, and, as I've
interviewed hundreds of peopleand done the research I've done,
(00:57):
I kind of added these one at atime and now I find I can't be
without them, and so I thought,well, this is something I ought
to share, so I hope you findthis valuable.
These are seven things that arein my fridge or pantry at all
times and each for differentreasons, so I'll go through them
(01:17):
and then you can just decidewhether they're going to become
staples for you as well or not.
But let me just give you mypitch on why I have these
products in my house, in noparticular order.
So first of all, kombucha.
I'm a big fan of kombucha.
I didn't love it when I wasfirst introduced to it.
(01:39):
I knew it was a health drink.
Generally speaking, whensomeone says, would you like to
try a health drink, I'm assumingit's not going to taste very
good.
But kombucha is a fizzyfermented drink that has a
variety of flavors and it issort of an acquired taste.
However, I kind of have a sodaaddiction.
(02:04):
Let's just say I don't drinkmuch soda, don't get me wrong.
I kind of treat it like I'm analcoholic who's in recovery.
I love soda and I luckily don't.
I'm not tempted that often.
Generally speaking, I'll havepopcorn and a soda at a movie
which we do like once a month.
So I'm not drinking near asmuch as I used to, but I do have
that urge for fizziness.
(02:26):
Okay, and kombucha gives thatto me.
I love that aspect.
It kind of satiates the desirefor fizzy drinks and so it's
super healthy.
I don't drink that much as amatter of fact.
Combined, these things are alittle bit expensive, but you
don't need that much of them.
For example, I might only havea third or half a cup of
kombucha per day.
(02:46):
It has billions of probioticsand so a small amount can go a
very long way.
The next one is kefir and is ithas its own strands of goodness.
I guess you could say it's likeyogurt, right?
The same type of active enzymesthat are in yogurt are in kefir
, except that the ones in kefirare unique to kefir, and I
(03:09):
believe it was developed inRussia a long, long time ago.
The strands have been passedfrom home to home and down over
time, and it's kind of afascinating story that these
kefir strands of bacteria arestill being passed on the way
that they are through theircultures.
It's like yogurt, but a thinnerconsistency.
You drink it.
(03:30):
You can get it flavored orunflavored.
Be careful with the flavoredones, because they tend to have
added sugar.
A flavored one might be ahundred and ninety calories per
cup.
So again, don't have too much.
Be careful that you're notadding unnecessary calories.
However, again, half a cup ofkefir taken per day can be
terrific for your gut and has adelicious, tangy sort of a
(03:54):
flavor.
If you like yogurt, especiallyplain yogurt, then you'll for
sure like kefir.
If you don't like it plain,there are some terrific flavors.
Next is kimchi or otherfermented foods.
Now, in the old world they havea lot of fermented foods in
their diet and in the new worldwe don't, and we pay a price.
(04:17):
We have a lot more gut andhealth related issues than
people do in the old worldGreece, japan, areas of Russia,
etc.
And kimchi is one that I likebecause it's convenient and easy
.
I buy it, I put it in thefridge and I add a little bit of
kimchi on my plate with certainas a side with certain dishes
(04:38):
and, again, a bit of an acquiredtaste.
It's too hot for a lot ofpeople, but you can get it in a
mild flavor so that it's easierto stomach if you don't like
things that are hot.
So, whether kimchi or sauerkrautor some other fermented food,
adding something like this toyour daily regimen, or at least
a few times a week, can make abig difference to your gut
(05:00):
microbiome.
And you know, let me back upfor just a minute.
The gut microbiome is a verycomplex ecosystem.
There are trillions of bacteriathat are of all different
shapes and sizes and dodifferent roles and a balanced
microbiome.
Biome not only aids indigestion, but it supports our
immune system, it influences ourmood and our mental health, and
(05:24):
so this is a big deal and wehear a lot of talk about it, but
I don't think that many peoplehave a really strategic way of
taking care of their gutmicrobiome, and so I hope that
these things really do make adifference to you and that
you'll implement some of them.
The next one is plain whole milkyogurt or whole fat yogurt.
(05:46):
The labels will be differentfrom brand to brand, but yogurt
is very healthy for us.
Again, not too much because itis very calorie dance, but a
little bit of whole yogurt, notfat free, but full fat.
And again, just, it's better tohave the less processed food,
in my humble but correct opinionon this particular aspect of
(06:11):
nutrition, than to get a moreprocessed one and one that has
flavors and sugars added.
I'm a little more leaning it onthe kefir Yogurts, though.
I mean, think of like a gogurt,think of how yogurt can be
completely candified.
Okay, you don't find that inkefir, but you find it in yogurt
(06:31):
, so be careful with that.
The full fat version, a littlebit, can really add to your gut
microbiome.
The way I do mine is I putabout half a cup or a third of a
cup in every single overnightoats that I make, and I have
overnight oats for breakfastpretty much every single day.
That's just become my routine.
I love it because I can makefour breakfast at a time.
(06:52):
I put them in the fridge,they're ready to go, and it just
saves me time in the morning,which is my most effective time
for work.
And I mix the yogurt in withthat and that's how I make sure
that I get whole unflavored fullfat yogurt in my diet almost
every single day.
(07:13):
The next one is psyllium huskpowder.
Now the gut microbiome is notonly taking in all the nutrients
but it and then processing themand putting them into the
bloodstream where we can usethem for energy and for
nutrition.
But its job then is also toexpel, to get rid of the waste,
(07:34):
and a whole lot of people inthis country have problems
getting rid of the waste.
They have hard stools or twosoft stools, they go too long
without pooping or justgenerally have other related
problems with getting rid of thefood after it has been
processed in their body.
And so the entire process oftaking in nutritious food,
(07:58):
having it absorbed into ourbloodstream and have it go into
our muscles and soft tissue andoperate our brain and our
digestive system is how thewhole thing should work, and
then we should eliminate verynaturally, comfortably and
easily on a regular basis.
If that's not happening for you,psyllium husk powder, but very
inexpensively on Amazon or yourlocal health food store, can be
(08:19):
a godsend.
You don't need very much andit's super inexpensive.
I would experiment with ateaspoon first of all.
Mix it into something like ourgreens and reds superfood or any
other drink that you have.
I would make sure it's quite alarge volume, because otherwise
it will really thicken it, butthis is a fiber powerhouse that
(08:41):
will help your digestive systemrun smoothly.
It will make a noticeabledifference.
Again, start small so that youdon't have too big of a
difference, and then get mad atme that you put this into your
regimen and didn't like it.
However, if you start small andthen, over time, find out just
how much works for you, I findthat about half a tablespoon in
(09:03):
a drink in the morning andanother half in the afternoon is
really a great ratio or mix forme.
But experiment with how thatworks out for you and this could
be a very inexpensive additionto your diet that could make a
big difference.
Number six is eat anything Rxfrom our own store, dirobycom.
This is specially formulated tosupport digestion and nutrient
(09:26):
absorption and mostly used bypeople with malabsorption issues
, and that's what made it famous.
However, what a lot of peopledon't realize is this is a
digestive powerhouse, truly inevery sense of the word.
It's not just for people whohave trouble digesting, it's for
anybody.
I take one every morning withbreakfast and one every evening
(09:47):
with dinner, and I wouldn't bewithout it.
It not only helps break downfructose, but proteins, lactose,
glucose I mean this thing.
It is a full spectrum digestiveaid.
If you have any symptoms aftereating certain meals, like
bloating or indigestion or pain,then take one about 20 minutes
(10:11):
before you eat a meal and youmay be amazed at what happens.
We have hundreds oftestimonials to this effect that
you can see on dirobycom.
So if you're having troubledigesting, it could be that your
gut microbiome is missingeither enzymes, prebiotics or
probiotics that would help breakdown that food, and all of
those elements are in eatanything are X.
(10:32):
So give that a try.
And the next one is also foundat dirobycom, and I've mentioned
it earlier.
It's the Greens and RedsSuperfood.
It's packed with nutrients thatsupport the gut microbiome.
It has adaptogens.
It has fiber.
It has many phytonutrients.
It has over 50 ingredients tohelp you have more energy.
(10:53):
It'll help you digest better,as is the focus of this
particular podcast.
It has elements in it thatwould be impossible to keep in
your fridge and pantry becausethere's so many.
So make sure and check out theingredients in Greens and Reds
Superfood.
We also have some phenomenaltestimonials on that product as
well.
I have one scoop every singleday and would not be without it,
(11:15):
and with the combo of theseseven things, I feel like my gut
health is in really goodcondition, and it is.
I don't have a lot of theproblems that people have.
As I do my free consulting withpeople that I do for customers
of diroby, I hear about allkinds of problems people have,
many of them related todigestion.
(11:36):
Now a couple of thoughts.
We're assuming here that you'redrinking enough water.
Right, I mean, really, watercould be number one, because our
bodies are made of 70% water,so these things will really help
.
But if you're chronicallydehydrated, drink more water, of
course.
And one other caveat that Iwould add make sure you stop
(11:59):
eating after dinner If you wantto do your gut microbiome a huge
favor.
Eat your dinner, then brush yourteeth.
Do your evening routine earlyso that you're not tempted to
eat any more food, because thatis one of the problems that
we're creating for ourselves.
When we eat food after dinneror late at night, it's the wrong
(12:20):
time, it's usually the wrongfoods, it's disrupting our
natural hormones that arehelping us go to sleep and those
hormones that are workingduring the night elevate HGH,
estrogen and testosterone andothers and during the night, our
digestive system has a chanceto cleanse itself, to go to work
, getting rid of pathogens,carcinogens, etc.
(12:42):
So those are a couple of habitsthat you really ought to add
into the mix as well, beyondthese seven products that I'm
talking about.
So I hope you've enjoyed thisepisode and that you'll try out
one, two, three or maybe evenall seven of these things and
implement them into your owndiet.
If you do, make sure and usethe 10% off code podcast to get
(13:03):
10% off of anything you buy atDairobycom Until next time.
This is Dave Sherwin, wishingyou health and success.
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