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

fed commercial foods such as fruit juices, animal crackers, and fast-food french fries.

The omega-3 fatty acids EPA and DHA are examples of nutrients the need for which is programmed into your genetic code.

Although only polysorbate 80 and carboxymethylcellulose have been studied to date, it is likely that most other, perhaps all, food additives with emulsifying properties, such as carrageenan, dextran sulfate, and propylene glycol, among others, have the same detrimental effects.

Capsaicin is the ingredient found in hot chili peppers that makes you run for a cold drink.

Whole cloves, on the other hand, retain their ingredients well,

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.

The ideal intake of EPA and DHA is higher than most people think: 3,000–3,600 milligrams per day of EPA + DHA (total)—this is the dose of EPA and DHA, not fish oil. Ideally, divide it into at least two doses, such as 1,500–1,800 milligrams in the morning and another 1,500–1,800 milligrams in the evening or with dinner.

We supplement iodine to provide your thyroid gland with the iodine it needs to manufacture thyroid hormones. Insufficient iodine intake leads to lower thyroid hormone levels, hypothyroidism, which slows intestinal activity and can lead to SIBO and SIFO.

Numerous benefits have been associated with increased consumption of olive oil, from reduction in cardiovascular risk to reduction in some forms of cancer and various forms of inflammation.