Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight

The richest fruit sources of pectin include avocados, blackberries, raspberries, pomegranates, and apples, each providing around 1–2 grams of pectin per serving, which is 1 cup of blackberries or raspberries or one medium apple.

Replace essential nutrients, lacking in modern diets, that impact the microbiome and intestinal barrier: vitamin D, omega-3 fatty acids from fish oil, iodine, and magnesium.

LPS

Oxytocin is the driver of the affection between mother and child,

Capsaicin content in hot chili sauces varies with the species of pepper used, such as habanero or cayenne, and can be anywhere from 1.0 to 7.5 milligrams per tablespoon of liquid sauce. In general, the hotter the pepper (the higher the Scoville heat unit), the greater the capsaicin content.20

preferably organic, that is high in green tea catechin content for maximum benefit. Matcha teas are high, as is tea brewed from Trader Joe’s Organic Green Tea, Pique Tea Crystals, Newman’s Own Organic Green Tea, and Numi Organic Gunpowder Green Tea.

allulose, which has the properties of prebiotic fiber.

curcumin is the active polyphenol in the spice turmeric.

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