Gut Healing

Healing your gut is essential so that your body can successfully digest food and absorb nutrients. If you drink alcohol or have taken antibiotics your gut flora will be damaged.  You can heal your gut with the following:
  • Include fermented foods: kefir, sauerkraut etc. which you can buy from health food shops and Ocado. See the recipes below.
  • Make your own bone broth and drink a cup per day. Or buy it ready-made.
  • Increase good fats: use animal fats such as ghee, lard, goose fat, or coconut oil for frying, baking, and roasting. Use Extra Virgin Olive Oil for pouring on salads and other cold foods – do not heat EVOO.
  • Take Oregano Oil capsules at breakfast and lunch for two weeks to kill off the bad bacteria.
  • BioKult probiotic capsules are recommended by GAPs practitioners.

Cut Out

Refined white sugar or other processed sugars and sweeteners (sorbitol, mannitol, maltitol, erythritol). Use local honey, Stevia, coconut sugar, maple syrup, or Billington’s Molasses sugar.
Margarine which damages cells. Use a spread with coconut, linseed, palm oil (sustainably sourced) or flaxseed oils.  Or use raw grass-fed butter. I use Isigny Sainte-Mere Unpasturised Salted Butter from Ocado.
Vegetable oil, sunflower oil, canola oil and replace with the ‘good fats’ as above.
Bleached White flour products. Buy sprouted bread and pasta. Ocado sell Profusion Spelt Fusilli, Rude Health Sprouted Buckwheat or Spelt Flour. I buy Ezekiel sprouted bread from and Sprouted Rye and Spelt breads from .
Refined carbohydrates.
Oats, unless they are sprouted, or soaked and then the soaking water discarded, are high in phytates which results in mineral deficiencies. “In populations where cereal grains provide a major source of calories, rickets and osteoporosis are common” Buy sprouted rice and oats. Ocado sell Minvita Sprouted Gabba Rice which I cook in bone broth, and Rude Health Sprouted Porridge Oats.
Skimmed milk – use raw/unpasteurised organic grass-fed full fat milk. Real Milk–full-fat, unprocessed milk from pasture-fed cows–contains vital nutrients like fat-soluble vitamins A and D, calcium, vitamin B6, B12, and CLA (conjugated linoleic acid, a fatty acid naturally occurring in grass-fed beef and milk that reduces body fat and protects against cancer). Real milk is a source of complete protein and is loaded with enzymes. Raw milk contains beneficial bacteria that protects against pathogens and contributes to a healthy flora in the intestines. Culturing milk greatly enhances its probiotic and enzyme content, making it a therapeutic food for our digestive system and overall health. I use Gazegil Organics for a monthly delivery of raw milk which I freeze and use to make kefir.
Refined salt. Substitute with Himalayan pink salt or Celtic sea salt or other whole mineral salt is a health food full of health boosting trace minerals.


There isn’t much point in spending any money on therapies or supplements until you have made changes to the lifestyle choices that could be contributing to poor nutrition.
  • Eat three meals a day with protein at every meal.
  • Cut out all sugar, caffeine, gluten, processed foods, refined carbohydrates, alcohol, vegetable oils, and margarine.
Sugar is an anti-nutrient that strips essential minerals from your reserves as your body attempts to break it down. Depleted levels of calcium, chromium, magnesium, and zinc leave your body in chaos.
Coffee inhibits iron absorption, affects B-vitamins, and raises cortisol.
Refined carbohydrates, such as baked goods made from white flour, have very little nutritional value and cause your blood sugar to spike. Reduce carbs and eat as advised by Weston A Price
Alcohol damages the gut lining, causing it to become permeable and ‘leaky’. It also breaks down B-vitamins and antioxidants such as vitamin C.
Monosodium Glutamate (MSG) is a processed food additive. It is an extremely dangerous neurotoxin (excitotoxin) that shrivels and kills brain cells in the hypothalamus and has been linked to migraines, seizures, ADD/ADHD, heart palpitations, tremors, and MANY other symptoms.
Following a low carb diet such as Weston A Price Foundation (WAPF) for a nutrient dense eating plan that doesn’t remove any food groups. Read Sally Fallon’s Nourishing Traditions.
WAPF also promotes the use of good fats such as lard, goose, and coconut for frying and roasting instead of vegetable oils which are too high in omega 6. Omega 6 imbalance causes inflammation in the body so we all need to increase our intake of Omega 3s. Extra Virgin Olive Oil should never be heated, reserve it for pouring on salads etc.

Further Reading

Nourishing Traditions by Sally Fallon more information at
Gut & Psychology Syndrome by Natasha Campbell-McBride: or This book says that children who have had antibiotics or who’s mother had poor quality gut bacteria due to Candida or children born by CS will be deficient in essential good bacteria. As well as behaviour, bad bacteria in the gut affect the immune system.


Fermented Vegetables

· You will need a 2 litre Kilner jar or similar.
· 1 chopped cucumber and 1 chopped white cabbage
· Sea salt or pink Himalayan salt
Step 1: Make the brine solution
Dissolve 2 tablespoons of quality sea salt or Himalayan pink salt in 1 litre of hot water – preferably filtered. I say hot or boiling water to ensure that the salt dissolves in the water before adding it to your chopped vegetables. Leave it to cool. Too much salt kills the bacteria, which slows the fermentation causing it to fail.
Step 2: Make your base
Always use chopped white cabbage and cucumber for the base as they produce the good bacteria needed for a successful ferment.
Step 3: Experiment with flavours
You can add other chopped vegetables such as cauliflower, green beans, and beetroot and layers of fresh chopped herbs such as dill, bay leaf, basil, tarragon or sea vegetables.
Step 4: Add the brine
Put the layers of cabbage, cucumber, and other ingredients in the jar then pour over the cooled brine solution ensuring the vegetables remain at the bottom of the jar and are completely covered with brine at all times.
Ferment the vegetables at room temperature for at least 3 days opening the jar every day so the pressure doesn’t build up. After 3 days put the jar in the fridge and use it for around 6 months.

Chicken Bone Broth

1 organic chicken carcass
1 tsp salt
2 tbsp vinegar (raw apple cider, brown rice, or white distilled)
1 chopped onion
2 chopped carrots
3 chopped celery sticks
2 tbsp frozen parsley / 2 tsp dried
2 bay leaves
½ tsp thyme
Roast an organic chicken, eat the meat, and reserve the carcass and bones.
Add the carcass, bones, and additional ingredients to the slow cooker.
Cover with filtered water.
Simmer in slow cooker for 6 to 72 hours.
Strain and freeze into smaller batches or keep in the fridge for up to a week.
Add to rice for cooking, casseroles, soups, gravy, or serve as a drink (with added salt to taste).
Only reheat once.

Raw Milk Kefir

These are the instructions for traditional kefir from grains. It is a cost-effective way of making your own probiotic drink as Kefir grains can be reused indefinitely and they will continue to multiply. I make my kefir continuously by brewing a small amount each day in raw milk which is much healthier than pasteurised milk because it has all the enzymes. I buy online monthly from Gazegil Organics and freeze it. You can also use Coconut milk but you will periodically need to put them in some milk to help them to thrive.
My family needs 1 litre per day, and I brew it in a Boden ice-tea jug which has a plastic toothed sieve at the top to stop ice coming out of the jug when you pour and is perfect for kefir.
1 tablespoon kefir grains per 250ml raw milk
2 glass containers
rubber band
Place 1 tablespoon kefir grains and 250ml of raw milk into a glass jar.
Cover with a muslin so they can breathe and leave it out at room temperature out of direct sunlight for 24-48hrs or until the grains have risen to the top of the milk. At a temperature of 20C or more it should only take 24 hours.
Strain the kefir into another jar using a plastic mesh strainer. You can now drink the liquid immediately or cover with a lid and place in the fridge to chill first.
It should taste sour like yogurt and slightly effervescent or bubbly. If it tastes or smells more like curdled milk, then your kefir grains are not active enough to produce a good fermentation.
The kefir grains that are in the strainer can then be put back into the empty jar (rinse the jar first, if needed). Add more fresh milk and repeat the process. If you do not want to make another batch right away, store the grains with enough milk to cover them in the fridge. You can store them with the lid on, as they will not produce much gas when refrigerated. Replace the milk with fresh milk once a week if you are storing them long-term.
There is no need to rinse the kefir grains in between brews. This will weaken them, especially if the water contains chlorine — this can actually kill your grains. If you must rinse your grains because they are dirty or contaminated in some way, then use only spring water.
Here is the info on the importance of probiotics to support healthy gut bacteria which in turn improves the immune system and mood, particularly important if all of your gut bacteria have been flushed out following antibiotics and other drugs:

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