15 Gut Healing Remedies

HEAL
YOUR GUT,
HEAL
YOUR MIND:
15 GUT-HEALING
REMEDIES
FOR OPTIMAL
MENTAL HEALTH
HEAL YOUR GUT, HEAL YOUR MIND: 15 GUT-HEALING REMEDIES FOR OPTIMAL MENTAL HEALTH
Copyright 2018 by Goodness Lover Pty Ltd - All rights reserved.
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substitute, or replace any form and method of professional or medical
advice and treatment or medicine. All content is the author’s opinion and
is not intended to diagnose and remedy. The facts and figures contained
in this document are presented solely for informational and educational
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This book contains materials, statistics, news, and reports compiled from
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the best of the Author’s knowledge; however, the author cannot assure and
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accountable for any omissions or errors. The contents of this book are
periodically updated. You must seek medical advice, treatment, and
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information, techniques, advice, and remedies mentioned in this document.
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DISCLAIMER
By reading the information presented in this document, you accept all the
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3 COPYRIGHT 2019, GOODNESS LOVER, PTY LTD. ALL RIGHTS RESERVED

HEALING systems have long emphasized the importance of the

connection between the mind and body. As long ago as over 2400
years ago, Hippocrates proclaimed that health is dependent on a
balance of body, mind and environment.1
Today we are finding that not only is this tenet still true, but it may
hold the key to preventing infectious illness, healing chronic
I: THE MIND BODY CONNECTION
disease and increasing our longevity.
Even though we still have much to learn about the intricate world
of intestinal microbiota and their influence on our health, treatment
paradigms are being overturned as we realize the scope and depth
of the relationship between the gut and the brain.
We tend to think of our guts, if we think of them at all, as nothing

more than a tube for transforming food into poop.
We pay little attention to to the wondrous functions of half a dozen

organs and thirty feet of tissue performing countless constant
actions to keep us feeling happy and healthy, that is, until something
goes wrong.
When we suffer from poor digestive health, it’s impossible not to

pay attention to our guts!
Between the pain, embarrassment and inconvenience of diarrhea,

constipation, bloating, flatulence and cramping, and carefully
avoiding foods that we once enjoyed, our guts take over our lives
when we are not well.
The truth is, the gut exerts a strong influence on our wellbeing at
all times.
From cardiac health to weight management, diabetes to

premature aging, cancer to autoimmune disorders, our experience

of health or disease is largely determined by the state of our gut.
And our mental health is no exception!
Cutting edge research is finding that the gut communicates with

the brain and has a powerful influence over both the physical
condition of the brain and our cognitive function.
In order to understand the connection between our guts and our

brains, we must understand the microbiome.
THE MICROBIOME
What do your DNA, your fingerprints and the bacteria residing in
your digestive tract all have in common?
We all know that both the patterns on our fingers and the
sequencing of our genes are unique aspects of our physiology that
no one else shares. Our fingerprints and DNA are sufficiently
individual for forensic labs and courts of law to rely on them to
solve crimes and identify remains. Thanks to recent research, we
now know that the same is true of our microbiomes. Although we all
have millions of microbial species in our guts, the precise makeup of
this intestinal community differs from one person to the next.
The explanation for

this variation might
not be interesting to
a forensic investigator
or a criminal
prosecutor, but it has
big implications for our
health and how we
behave, think and feel.

As we explore the relationship between our guts and our brains,

we’ll be learning all about why each of us has a unique
microbiome. We’ll find out what these differences mean for our
overall health and, particularly, for our minds. We’ll even learn how
we can influence our mental state by adjusting the composition of
our microbiome.
So, what exactly is the microbiome?
There are billions upon billions of tiny organisms living inside of

each and every one of us, creatures that make their homes inside
our bodies and consume our food to meet their nutritional needs.
These microscopic squatters have a tremendous influence on our
day to day wellbeing and are, in fact, intricately connected to our
long term health because they’ve evolved to manipulate our
thoughts and behavior in order to ensure their own survival.
The good news is that, most of the time, this microscopic

community is our symbiotic partner, assisting us in managing the
millions of critical actions that must take place every day to
maintain our homeostasis.
The microbiome consists of trillions of microscopic creatures of

thousands of different species. The majority are bacteria, but there
are also some fungi, parasites and viruses.2
When this community is composed of the right balance of

microbials, they support healthy metabolism, immune function,
digestion, hormone production and cognition. But when
beneficial species exist in low numbers or are completely missing,
opportunistic pathogens take over. In this case, the microbiome
still has a powerful influence over many of our bodily systems,
except now it has a detrimental effect on our health and
wellbeing.

Maintaining a diverse population of microbial species along with

appropriate proportions of specific species within that community
is the key.
While relatively little is known about the other microbial creatures

that live inside us, extensive research has been dedicated to our
intestinal bacteria and the ways in which they impact our health.3
Although they mostly reside in a pocket of our large intestine

known as the cecum, our microbiota have a major influence on the
function of our entire digestive tract and, in fact, are responsible
for major bodily functions like immune response, weight
management and cardiac health.4
The microbiome also exerts a tremendous influence over our

brains and behavior.5 Fascinating research has recently revealed
direct correlations between the species at home in our guts and
the personality traits that we exhibit. Specific links were
established, for instance:
• An abundance of gammaproteobacteria were found in

people who exhibit high neuroticism.
• High levels of proteobacteria were found in people who

displayed low conscientiousness.
• High levels of lachnospiraceae and other butyrate-

producing bacteria were found in people with
high conscientiousness.6
We still have much to learn about the microbiome and its

implications for our health, but the wait may not be long.
Researchers and doctors alike are working hard to make sense of
the microbial riddle.

Funding for such research shows how important the potentials in

this field could be. In 2015 the US National Institute of Health
awarded one million dollars to a research program intended to
reveal the relationship between the microbiome and the brain.7
Meanwhile, ongoing breakthroughs are challenging our
understanding of nutrition, immune response and the nervous
system. We’re also having to reconsider everything we thought we
knew about memory, cognition and mental health.
The microbiome communicates with the brain via three principal

pathways: electrical stimulation of the vagus nerve, production of
neurotransmitters and modulation of immune response.8
“THE WANDERER”
The vagus nerve is known as the wandering nerve because it
separates into numerous branches that meander through our
abdomen, connecting to our hearts and all of our major organs.9
The vagus nerve directly links our

vital organs to our brains. It transmits
information to the brain about the
condition and needs of the organs and
relays signals from the brain back to
the body to maintain homeostasis.
We once thought the primary function

of the vagus nerve was to carry motor
commands from the brain to the organs,
but scientists have discovered that a
shocking 90% of the fibers in the vagus
nerve are actually dedicated to relaying
information from the gut to the brain!10
The vagus nerve relays intuited and
emotional information, our “gut

feelings,” to the brain which protects us from potentially

threatening situations.11 When we “sense” an imminent danger, the
brain responds by stimulating the sympathetic nervous system
which triggers a sequence of physiological changes to optimize
our survival odds.
On the other hand, when the messages from the body to the brain
indicate that we are safe, the brain instigates the parasympathetic
response. Activating the parasympathetic nervous system initiates
the “rest and digest” mode and gives our bodies a chance to focus
on nutrient allocation, tissue repair and detoxification while there
is no immediate threat to our wellbeing.
The vagus nerve is the main component of the parasympathetic

nervous system.12 It is the longest nerve, running from the brainstem
all the way to the colon. It acts on all of the organs of the digestive
tract, as well as the heart and lungs, and regulates involuntary
bodily processes like heart rate, breathing and peristalsis.13
Scientists believe that the most important function of the vagus

nerve is carrying information about the organs to the brain and
have concluded that our digestive tract, which is our largest
surface that interacts with the outer world, could be considered an
especially important sensory organ.14
The gut bacteria of our microbiome directly stimulate the vagus

nerve, influencing our moods, memory and cognition.15
CHEMICAL MESSENGERS
A healthy gut is key to mental health. The trillions of microbial
organisms that make their home in our guts produce molecules
that influence our brain, moods and behavior.16
Serotonin: Known is the “feel good hormone,” serotonin

acts as both a hormone and a neurotransmitter and governs
feelings of wellbeing, contentment, satiety, anxiety and fear.

Alterations in serotonin levels are associated with moodiness,

depression, anxiety and autism.17
Pharmaceutical therapies for depression have traditionally

focused on increasing the amount of serotonin in the body.
We use to think that serotonin was produced in the brain, but
recent research has found that 90% of our serotonin is
actually produced in our gut!18
Dopamine: Dopamine is a neurotransmitter that is associated

with feelings of euphoria, bliss, motivation and concentration.
Our brains release dopamine when we experience pleasure. It
also contributes to essential bodily functions including
movement, sleep, learning, mood, memory and attention.
Half of the dopamine that we require to be well is produced

in our guts!19 Low dopamine is associated with lack of focus,
fatigue, mood swings, poor sleep, low energy and loss of sex
drive. It also correlates to mental health conditions including
anxiety, depression, schizophrenia and Parkinson’s.20
GABA: Gamma-Aminobutyric Acid, better known as GABA,

is produced or consumed by multiple species of intestinal
bacteria. GABA is the body’s principal inhibitory
neurotransmitter. That means that it slows brain activity,

which increases relaxation, reduces stress, calms nerves,
balances mood, soothes pain and improves quality of sleep.
GABA is “the breaks for the brain.” It helps our minds and
bodies to relax and rest. GABA is great for our guts too. It
promotes intestinal motility, reduces inflammation and
enhances immune function.21 Low levels of GABA are linked
to depression and mood disorders.22
Short Chain Fatty Acids (SCFAs): Short chain fatty acids,

often referred to as SCFAs, are the product of fermentation

of dietary fibers by bacteria in our guts. SCFAs nourish the

cells that make up the wall of the intestine, boost the
protective capacity of our intestinal wall lining and support
healthy digestive motility. SCFAs are also powerful anti-
inflammatory agents.23
The most famous of the short chain fatty acids produced by

the gut is butyrate. It is especially effective at reducing
inflammation - not just in the gut, but in the brain as well!
Groundbreaking treatments are using butyrate to treat
neurodegenerative diseases, depression and cognitive
impairment.24
Butyrate produced by bacteria in our guts enters our blood

stream and crosses the blood-brain barrier, where it
facilitates production of Brain Derived Neurotrophic Factor
(BDNF). BDNF supports our ability to learn, remember and
form new memories. It is regarded as “fertilizer for the brain”
because of the way it enhances our neuroplasticity. Loss of
neuroplasticity causes the trademark mental decline
associated with Alzheimer’s and dementia.
Thus, the microbiome produces essential molecules that we require

in order to regulate our cognition, moods and behavior. When our
guts are healthy, all goes according to plan. But, when we lack
sufficient and appropriate bacterial colonies, we cannot produce the
chemicals that we rely on to think clearly and feel happy.
MICROBES & THE IMMUNE SYSTEM

The final known pathway that our gut bacteria use to influence
the brain is through the immune system. Our microbiome
signals vital functions of our immune response that are essential
to maintaining homeostasis. It influences both inflammation
and our immune response by controlling what gets absorbed
from our digestive tract to our bloodstream and what gets
excreted.25

When the immune system is

overstimulated we develop chronic
inflammation. Inflammation in the
intestines causes the junctions in
the cell walls to become more porous
which leads to Leaky Gut. Food
particles, bacteria and toxins are
then able to enter the bloodstream,
causing bodywide inflammation.
Some digestive bacteria produce Lipopolysaccharide (LPS).

LPS is inflammatory and toxic. It can enter our bloodstream
when our gut is hyperpermeable. Leaky Gut causes “leaky brain.” As
the intestinal wall becomes more permeable, the blood-brain barrier
weakens, leading to inflammation in the brain that influences the
way we think and feel. Brain inflammation plays a role in depression,
anxiety, brain fog and autoimmune brain disorders.26
Psychologists are now treating depression by prescribing

anti-inflammatory diets. In fact, many conventional therapies for
mental disorders and neurological diseases are being revamped
as experts uncover the intricate relationship between the
microbiome and mental health.
A healthy gut is indispensable to a happy mind. The conclusion of a

recent study from the Chinese Academy of Sciences aptly describes
the shift that is taking place in the treatment of mental disorders:
“Mental disorders and neurological diseases are becoming

a rapidly increasing medical burden. Although extensive
studies have been conducted, the progress in developing
effective therapies for these diseases has still been slow.
The current dilemma reminds us that the human being is
a superorganism. Only when we take the human self and its
partner microbiota into consideration at the same time, can
we better understand these diseases.”27

IMBALANCE in the microbiome creates stress in the body that not

only triggers inflammation but can also lead to significant mental
health problems. Recent research at Stanford University revealed
that even short-term digestive problems can contribute to mental
II: MENTAL CONDITIONS & THE GUT
health issues later in life. People who suffer from IBS are much
more likely to experience anxiety, depression and other mental
health conditions.28
A healthy gut supports a healthy mind. Scientists at Pacific

Northwest National Laboratory have demonstrated that boosted
levels of Lactobacillus are directly linked to enhanced memory.
Higher levels of GABA, which of course, is produced by some
species of gut bacteria, are also associated with better memory.29
Unfortunately, we are susceptible to many threats that can

diminish the diversity of our microbiome. Remember how the
composition of each of our microbiomes is unique? The baseline
microbial species we start with are determined by our birth and
early childhood experiences. However, most of us don’t keep all of
them. Throughout our lives many things can happen which deplete
our microbiomes and leave us vulnerable to pathogenic infections:
• Antibiotic overuse
• Inflammatory diet
• Lack of dietary fiber
• Chronic stress
• Traumatic experiences, especially in childhood
• High alcohol consumption
• Exposure to environmental toxins
• Pathogenic infections
• Parasites
• Nutrient deficiencies
• Insufficient sleep
When the microbiome-gut-brain axis is dysfunctional, we

experience physical and mental symptoms. We can learn more

about how such imbalances manifest, and support a healthy

mental state, by examining the links between specific mental
disorders and the gut.
DEPRESSION & ANXIETY

The microbiome influences the way we respond to stress and our
susceptibility to mood disorders like depression and anxiety.
Studies have revealed differences in gut microbiome compositions
in both animals and humans with mood disorders.
Particularly, low levels of butyrate-producing Faecalibacterium are

linked to more severe depression. Also, pathogenic infections in
the gut, like Campylobacter jejuni or Citrobacter amalonaticus,
contribute to anxiety. Absence of beneficial bacterial species was
similarly correlated with anxiety.
These findings led researchers to conclude that the loss of

diversity in the microbiome following the use of antibiotics is
correlated with increased incidence of mood disorders, which is
reversed upon restoring a healthy bacterial diversity to the gut.30

Another recent large scale study analyzed the microbiomes

of more than one thousand Belgians. Scientists found that those
with depression were completely missing two species of microbes:
Coprococcus and Dialister. There was also a higher incidence
of bacteria associated with Crohn’s disease in depressed people,
which researchers suggest points to inflammation as a causative
factor in mood disorders.31
As scientists gain a greater appreciation for the influence of

the microbiome on our mental health, experts are calling for
a new paradigm for the treatment of depression and anxiety
that emphasizes a healthy, diverse microbiome.32
DEMENTIA & ALZHEIMER’S DISEASE

Dementia is a category of brain diseases which affect an
individual’s ability to function on a day-to-day level. Alzheimer’s
is the most well-known and most commonly experienced form
of dementia. Dementia impairs memory and cognitive functions.
New research shows that
the gut microbiota directly
contribute to the progression
of dementia by triggering
inflammation.33
One of the hallmarks of

Alzheimer’s is the buildup
of amyloid plaques between
the nerve cells in the brain.
Amyloids are fibrous clumps
of protein that are linked
to many diseases. Gut
bacteria can produce
amyloid which crosses the blood-brain barrier and impairs
our cognition. Our microbiota also release LPS which stimulates
inflammatory processes and contributes to the development
of Alzheimer’s.34

Ongoing studies confirm that imbalances in the microbiome lead

to increased permeability of both the gut and the blood-brain
barrier which supports the development of Alzheimer’s. Such
weakened barrier function, along with chronic inflammation and
deposits of amyloid plaque,are the primary known ways that our
microbiome can contribute to dementia, Alzheimer’s and the
decline in memory and cognition that
is associated with old age. Increasing
understanding of these mechanisms
promises to lead to new approaches
to the prevention and treatment of
dementia.35
PARKINSON’S DISEASE
Growing appreciation for the gut’s
role in the development of Parkinson’s
promises to lead to more effective
treatments for the 10 million people
living with the disease today. Just last
fall, the United States Army Medical
Research and Materiel Command awarded $2.5 million to a team
at University of Alabama at Birmingham to study the relationship
between the microbiome and Parkinson’s.36
Parkinson’s disease is a brain disorder in which patients

lose control over their muscles as brain cells die, leading to
a characteristic tremor. Medical microbiologist Sarkis Mazmanian
of Caltech is changing the way we think about Parkinson’s
by showing that gut bacteria are involved in its development
and progression.
Professor Mazmanian has revealed significant differences

between the microbiomes of people with Parkinson’s and
those without the disease. He has performed studies in animals
that confirm that certain gut bacteria are necessary for the
disease to emerge. 37

Additionally, microbiologist Dr. George Tetz has demonstrated

that people with Parkinson’s have fewer lactic acid-producing
bacteria in their guts. This broad category includes many different
species of intestinal bacteria. Dr. Tetz observed that people with
Parkinson’s are particularly lacking in Lactococcus and suggests
a connection between dairy consumption in early life and the later
development of Parkinson’s.38
SCHIZOPHRENIA & BIPOLAR DISEASE

Advances in microbiology are also changing our approach to
neuropsychiatric disorders. Significant levels of gastrointestinal
inflammation have been found in people who suffer from
schizophrenia and
bipolar disease.
Antibiotic use is
another common
denominator,
leading researchers
to speculate that
loss of microbiome
diversity is a
causative factor
in the development
of neuropsychiatric
disorders.
Dysbiosis, whatever the source, is believed to be the cause of

inflammation among people who have neuropsychiatric disorders.
Specific alterations in the microbiome that are associated with
these conditions include:
• Elevated levels of Saccharomyces cerevisiae

• Elevated levels of Candida
• Presence of a pathogenic protozoa, Toxoplasma gondii39

AUTISM
Gastrointestinal disorders are commonly experienced by people
who’ve been diagnosed with autism. Compared to other children,
those with autism experience 20% more diarrhea and
constipation.40
The strong correlation between dysbiosis and autism has led

experts to suspect a causative link. Subsequent research has found
that changing the microbiome by eliminating wheat and dairy
products as well as supplementing with prebiotics (nourishment
for beneficial bacteria) resulted in a significant improvement in
antisocial behavior and a decrease in digestive complaints.41
Researchers believe that dysbiosis may directly cause, or at the

very least sustain, autism. Ongoing research continues to probe
the microbiome in search of new treatments.42

ALCOHOLISM
Alcohol is the third leading preventable cause of death in the US,
accounting for the loss of 88,000 lives every single year. According
to a 2014 report from the World Health Organization, alcohol
contributes to more than 200 diseases and health conditions.43
Oxford University conducted a study on the relationship

between the microbiome and alcoholism. They observed a strong
correlation between the composition of the microbiome and
both likelihood of relapsing and overall well being. Nearly half of
the participants in the study had Leaky Gut and a low amount of
intestinal bacteria. This group still presented high levels of anxiety,
depression and alcohol cravings, even after completing rehab.
In comparison, the remainder of the study group, those who

did not have Leaky Gut or dysbiosis, scored low on measures
of depression, anxiety and alcohol cravings at the completion of
the treatment program. Their scores were actually comparable
to people who do not have a drinking problem. The researchers

concluded that the state of the microbiome was a strong

indicator of the probability of relapse. These findings carry exciting
implications for treating and managing alcoholism by targeting
the gut.44
Consumption of alcohol destroys intestinal bacteria, damages

the digestive organs and incites systemic inflammation. Thus,
chronic and excessive consumption alters the composition and
function of the microbiome, increases intestinal permeability
and compromises immune response. A vicious cycle can manifest
in which alcoholism creates changes in the microbiome that make
it harder to get and stay sober.45
PTSD
Post-traumatic Stress Disorder (PTSD) is a condition of persistent
mental and emotional stress resulting from an injury or severe
psychological shock. It typically involves disturbance of sleep
and constant vivid recall of the traumatic experience. Although
most people experience shocking, terrifying or dangerous events
at some time in their life, only a small portion of them develop
PTSD later in life.
Inquiries into why some people manifest PTSD in the wake

of a traumatic experience while others do not has led to more

revelations about the influence of the microbiome on our mental
health. Researchers at Stellenbosch University in South Africa
identified low levels of three species of bacteria in people with
PTSD: Actinobacteria, Lentisphaerae and Verrucomicrobia.
Two of those bacteria (Actinobacteria and Verrucomicrobia) were

even lower among people who had experienced trauma as a child.
These particular microbes are key for regulating inflammation.
Researchers concluded that loss of microbial diversity as a result
of childhood trauma could set the stage for PTSD in adulthood.46

AS you can see, the microbiome has a strong influence on our

cognition and mental wellbeing. Loss of diversity or abundance in
our intestinal species predisposes us to a host of mental disorders,
loss of memory and inability to concentrate. Due to the nature of
our modern lifestyles, our microbiomes are steadily assaulted by
chronic stress, environmental toxins, prescription antibiotics and
processed foods.
FOR OPTIMAL MENTAL HEALTH
There is good news, though, for anyone who wants to take their
III: 15 GUT-HEALING REMEDIES
mental wellbeing into their own hands. Imbalance and inflammation

in the brain can be remedied by restoring a healthy diversity to the
microbiome. Thus, protocols that are targeted to heal the gut can
have substantial benefits for our mental health as well.
In order to heal our guts we have to make some fundamental

lifestyle changes, like improving our diets, reducing stress and
learning healthier ways to cope with stress that can’t be avoided.
We also need to be exercising regularly, going to bed early and
getting plenty of rest.
These changes can be difficult, but are well worth it when you
consider the payoff: health, happiness and peace of mind.
Fortunately, we don’t have to do it on our own!
Many natural, gentle and effective remedies are available that help
to nudge our body in the direction of healing. From vitamins and
minerals that fill nutritional gaps in our diets to probiotics and
amino acids that help us restore homeostasis to herbal medicines
that soothe symptoms and speed up the healing process, there are
many remedies at our disposal.
Here’s the best part: the health and function of the gut is so
intricately connected to our mental state that many gut healing
remedies have direct and significant benefits for the brain.

VITAMINS & MINERALS

Diet is the foundation for our health. Yet, try though we might,
we can’t always get all of our nutrients from food alone. That’s in
part because modern farming practices have depleted soil nutrient
levels, so our foods just don’t have the same composition that
they once did. Even if we are able to consume all of the nutrients
we need to thrive, if our guts are compromised, we will not be
able to extract and absorb these vital healing elements.
1. B-vitamins: B vitamins boost our energy levels, promote

emotional stability and sharpen our mental focus. Many healthy
foods do not have adequate levels of B vitamins. Stress and
III: 15 GUT-HEALING REMEDIES FOR OPTIMAL MENTAL HEALTH
anxiety deplete our levels of B vitamins. Over time, this impairs

our ability to muster a healthy response to stressful triggers.
B vitamins are essential to many bodily processes, especially
our mental functioning. B vitamins support healthy nerve function,
deliver oxygen to the brain, produce energy for brain cells and
protect our brains from oxidative damage. They also help us to
relax by calming excited neurons at times of emotional stress.
Last, but not least, we simply cannot produce serotonin if we are
deficient in B vitamins.47 Researchers have found that alcoholics
are deficient in B vitamins and believe this contributes to cravings
for alcohol.48
2. Magnesium: Even if we strive for a balanced diet, it can be

difficult to meet our needs for this essential nutrient. Soil levels of
magnesium have become especially depleted by modern farming
practices and cooking decreases bioavailability of the magnesium in
our food. Magnesium supports a healthy gut, and a healthy mind as
well! We require magnesium for healthy peristalsis, which protects
us from Leaky Gut, and for production of glutathione. When we are
deficient in magnesium we are likely to suffer from constipation and
indigestion and we become more vulnerable to anxiety and
depression.49 Autistic children are commonly deficient in magnesium.
Early studies show promise for magnesium supplementation for
decreasing hyperactivity and stabilising behaviour.50

3. Vitamin C: Vitamin C is a powerful antioxidant that slows the

aging process and protects us from many chronic and serious
diseases. It is essential to the production of serotonin, boosts
our immune function and is utilized by nearly every cell in our
body to repair damaged tissue. VItamin C supports healthy
immune function and helps maintain an optimal composition of
our microbiome.51 A deficiency of vitamin C can cause neurological
damage, whereas the addition of vitamin C to the diet can improve
or reverse symptoms of anxiety, depression and bipolar disorder.52
4. Zinc: Zinc is well known for supporting immune function and is

an important nutrient for the gut and the brain. Low levels of zinc
are associated with Leaky Gut, whereas zinc supplementation has

been shown to repair the intestinal lining.53 Zinc deficiencies are
associated with a host of mental disorders: autism, schizophrenia,
Attention Deficit Disorder, alcoholism and depression. Healthy zinc
levels enhance short term memory, but when we don’t have
enough, it’s hard to remember places and faces.54
5. Selenium: Selenium doesn’t get a lot of attention. It’s a trace

mineral which means we don’t need a lot of it to thrive, but when we
don’t have enough, it can mean big problems for our digestive health
and our mental wellbeing. Selenium regulates the gut flora, protects
our cells from oxidation, reduces levels of inflammation and heals
Leaky Gut. A deficiency of selenium is associated with fatigue, mental
fog, depression and an increased risk of Alzheimer’s disease.55
PROBIOTICS
Probiotic supplementation is nothing new. The concept was
introduced by Nobel laureate Elie Metchnikoff, the “Father
of Probiotics,” in the early 20th century.56 Today, doctors are
harnessing the power of beneficial bacteria to heal the brain
by treating mental illness with probiotic supplementation.
Probiotics could even replace pharmaceutical drugs like

Benzodiazepines and Selective Serotonin Reuptake Inhibitors

(SSRIs). These drugs affect the mind by prolonging the

life of GABA and serotonin in the body, whereas fortifying
the microbiome will actually increase our production of these
essential neurotransmitters, giving us reprieve from anxiety
and depression.57
6. Specific Combinations of Probiotics: Dr. Jason Hawrelak is

using specific strains of probiotics for supporting mental health
in his patients. You’ll notice coding after the name of the bacterial
species, which is very important to keep in mind as you shop
for remedies as it details the exact and genetically unique
strains that have been proven effective in resolving anxiety
and depression. Other strains, even within the same species,

will not have the same effect. The combinations of strains that
Dr. Hawrelak recommends are:
• Lactobacillus helveticus R0052 and Bifidobacterium

longum R0175 (in combination)
• Lactobacillus acidophilus La5 and Bifidobacterium lactis

Bb12 (in combination)
• Bifidobacterium bifidum W23, Bifidobacterium lactis W52,

Lactobacillus acidophilus W37, Lactobacillus brevis W63,
Lactobacillus casei W56, Lactobacillus salivarius W24, and
Lactococcus lactis W19 and W58 (in combination)
AMINO ACIDS
We rely on our guts to produce amino acids that modulate
our metabolism, immune systems and brain function. But if
our microbiome is imbalanced and we are in a state of chronic
inflammation, we simply won’t be able to produce what we need
to be well. Fortunately, remedies are available to fill the gaps
in our nutritional requirements so that our guts and minds can
operate at their ideal capacity until we’re able to restore our
own production.

7. Short Chain Fatty Acids: Short chain fatty acids like butyrate,
acetate and propionate are typically produced by our microbiome
as a by-product of fermentation of dietary fiber in the colon.
They nourish and heal the cells that line our colon, reduce
bodywide levels of inflammation and cross the blood-brain barrier
to facilitate the production of BDNF, a molecule that is necessary
for forming and recalling memories.
BDNF protects from the loss of neuroplasticity associate with

Alzheimer’s and dementia. Because it is so intricately involved
in the growth and connection of neurons in the brain, low levels
of BDNF also contribute to the pathogenesis of major depressive
disorder, schizophrenia and addiction, as well as other psychiatric

and neurodevelopmental diseases.58
SCFAs are not only the primary source of energy for our colon
cells, but can, in fact, produce 10% of the energy for our entire
body!59 No wonder we get so fatigued when our guts are
dysfunctional! Fortunately we can use supplemental forms of
key SCFAs to heal Leaky Gut, reduce inflammation and stimulate
production of BDNF until our microbiome is able to produce
enough to keep us healthy.
8. L-Glutamine: L-glutamine is the most common amino acid

in the body. It rebuilds the mucosal lining of the gut and is the
supplement of choice for repairing Leaky Gut. L-glutamine is also
the preferred food of not only some of the beneficial bacteria in
our colon, but also directly nourishes the brain cells. The brain uses
L-glutamine to produce and balance GABA. L-glutamine boosts
mental performance, enhances memory and can also be used to
ease cravings.60 However, for some people with certain genetic
dispositions, L-glutamine can cause actually cause anxiety. If you
begin taking L-glutamine and experience this, discontinue use.
9. Glutathione: Glutathione is the master detoxifier and the body’s

main antioxidant. It is commonly used to support gut repair. Best

known for rejuvenating the liver and protecting our cells from
oxidative damage, glutathione also increases our energy levels,
relieves muscle and joint pain, strengthens our immune system
and improves mental focus and clarity.61 Glutathione also has
sedative effects. It helps us to relax, improves our quality of sleep
and reduces anxiety. Glutathione is commonly depleted in people
with Parkinson’s. Promising studies show that glutathione
supplementation may improve motor symptoms and slow
progression of the disease.62
10. 5-Hydroxytryptophan (5-HTP): 5-HTP increases microvilli in

the intestinal walls and encourages timely movement of food
through the digestive tract.63 The body uses 5-HTP to produce

serotonin and it is a popular supplement for raising serotonin
levels. It should come as no surprise, then, that 5-HTP is being
used to effectively treat anxiety and depression. It also improves
the quality of our sleep, especially when combined with GABA.64
11. L-theanine: Unlike the other amino acids we’ve discussed,

L-theanine is not produced by our bodies and we do not require it to
be healthy. Nonetheless, it’s become a popular component in gut
repair protocols. L-theanine is best known for being the active
ingredient that gives green tea its signature relaxed-yet-focused
effect. It relieves anxiety, reduces stress levels, improves sleep,
increases attention span, protects memory and enhances cognition.65
HERBAL MEDICINES
Plants have been used to maintain and restore health since
ancient times. Herbal medicines offer the dual benefit of relieving
symptoms while simultaneously healing the root cause of
imbalance. Many traditional formulas are regaining popularity
as remedies for modern ailments.
12. Aloe Vera: Aloe vera is anti-inflammatory and loaded with

vitamins, minerals and amino acids. Consuming aloe vera improves
digestion and supports detoxification. Aloe vera relieves symptoms

of acid reflux while also healing

the root of the problem. Aloe vera
supports a healthy mental state, too.
Researchers have found that aloe vera
supplementation enhances learning,
improves memory and alleviates
depression.66
13. Slippery Elm: Slippery elm is a preferred herbal support

for gut health because it soothes the throat, esophagus and
intestines, calms reflux, supports peristalsis and encourages
movement from the esophagus all the way through the digestive
tract. Slippery elm contains mucilage, which turns into a slippery,

thick gel when wet which helps to soothe and coat our digestive
tracts. Slippery elm boosts our production of SCFAs, relieves
stress and reduces anxiety.67

14. Turmeric: Turmeric is

best known for its ability to
reduce inflammation. Its
active compound, curcumin,
is also a potent antioxidant.
Frequently used to soothe
reflux, repair the lining
of the intestines and heal
stomach ulcers, turmeric
is also being used to treat
and prevent Alzheimer’s.
Thanks to its ability to
increase our production

of BDNF, it improves our
ability to learn, remember
and form new memories.
Early research shows
promise for the
effectiveness of turmeric for treating depression and suggests that
it may enhance production of serotonin and dopamine.68 Turmeric
may also reduce symptoms of Parkinson’s and slow progression of
the disease.69
15. Chamomile: One of the best-known herbs for stress reduction,

chamomile soothes the nerves and settles a nervous stomach. Its
bitter nature promotes strong digestion. Chamomile supports
stable moods by regulating blood sugar
and improving quality of sleep and is an
effective treatment for anxiety and
depression.70

WE have only been able to scratch the surface on the topic of

the gut, and even IBS. However, we hope the information you
have learned in this ebook will assist you in understanding the
importance of a healthy gut, and help you adjust your daily
habits to improve your health.
However, we hope your journey doesn’t end here. You need to

know the full story.
As such, we’d like to officially invite you to the free screening of

The Gut Solution,which airs on July 1st, 2019.
The Gut Solutionis an 8-part documentary series that discovers

that the hidden root cause behind obesity, depression, anxiety,
skin issues, autoimmune disease, and even cancer, can be in the
gut. This cutting-edge series draws from the wisdom of over
40 world-leading experts, who share how to reverse all of these
common ailments that we face today by sharing the tools to
heal the gut.
If you are frustrated with your health, and you don’t know what’s
wrong, do not ignore your gut. For many people, gut health is
the missing piece of the puzzle.
CONCLUSION
So, take action today. Watch this groundbreaking series, and learn
what you can do to truly restore your health.
If you haven’t already, secure your free spot to watch the series
by entering your name and email on www.gutsolutionseries.com
or clicking the button below.
GET ACCESS NOW
We’ll see you onJuly 1!

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CONCLUSION
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CONCLUSION
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25
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26
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27
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28
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33
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35
CONCLUSION
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36
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37
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38
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39
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40
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46
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47
CONCLUSION
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48
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49
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53
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58
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CONCLUSION
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CONCLUSION

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HEAL

Copyright 2018 by Goodness Lover Pty Ltd - All rights reserved.

By applying and utilizing the information, techniques, advice, and remedies

3 COPYRIGHT 2019, GOODNESS LOVER, PTY LTD. ALL RIGHTS RESERVED

HEALING systems have long emphasized the importance of the

disease and increasing our longevity.

We tend to think of our guts, if we think of them at all, as nothing

We pay little attention to to the wondrous functions of half a dozen

When we suffer from poor digestive health, it’s impossible not to

Between the pain, embarrassment and inconvenience of diarrhea,

From cardiac health to weight management, diabetes to

4 COPYRIGHT 2019, GOODNESS LOVER, PTY LTD. ALL RIGHTS RESERVED

premature aging, cancer to autoimmune disorders, our experience

And our mental health is no exception!

Cutting edge research is finding that the gut communicates with

In order to understand the connection between our guts and our

The explanation for

5 COPYRIGHT 2019, GOODNESS LOVER, PTY LTD. ALL RIGHTS RESERVED

As we explore the relationship between our guts and our brains,

So, what exactly is the microbiome?

There are billions upon billions of tiny organisms living inside of

The good news is that, most of the time, this microscopic

The microbiome consists of trillions of microscopic creatures of

are also some fungi, parasites and viruses.2

When this community is composed of the right balance of

6 COPYRIGHT 2019, GOODNESS LOVER, PTY LTD. ALL RIGHTS RESERVED

Maintaining a diverse population of microbial species along with

While relatively little is known about the other microbial creatures

Although they mostly reside in a pocket of our large intestine

The microbiome also exerts a tremendous influence over our

• An abundance of gammaproteobacteria were found in

• High levels of proteobacteria were found in people who

displayed low conscientiousness.

• High levels of lachnospiraceae and other butyrate-

We still have much to learn about the microbiome and its

7 COPYRIGHT 2019, GOODNESS LOVER, PTY LTD. ALL RIGHTS RESERVED

Funding for such research shows how important the potentials in

The microbiome communicates with the brain via three principal

The vagus nerve directly links our

We once thought the primary function

8 COPYRIGHT 2019, GOODNESS LOVER, PTY LTD. ALL RIGHTS RESERVED

feelings,” to the brain which protects us from potentially

The vagus nerve is the main component of the parasympathetic

Scientists believe that the most important function of the vagus

The gut bacteria of our microbiome directly stimulate the vagus

Serotonin: Known is the “feel good hormone,” serotonin

9 COPYRIGHT 2019, GOODNESS LOVER, PTY LTD. ALL RIGHTS RESERVED

Alterations in serotonin levels are associated with moodiness,

Pharmaceutical therapies for depression have traditionally

Dopamine: Dopamine is a neurotransmitter that is associated

Half of the dopamine that we require to be well is produced

GABA: Gamma-Aminobutyric Acid, better known as GABA,

neurotransmitter. That means that it slows brain activity,

Short Chain Fatty Acids (SCFAs): Short chain fatty acids,

10 COPYRIGHT 2019, GOODNESS LOVER, PTY LTD. ALL RIGHTS RESERVED

of dietary fibers by bacteria in our guts. SCFAs nourish the

The most famous of the short chain fatty acids produced by

Butyrate produced by bacteria in our guts enters our blood

Thus, the microbiome produces essential molecules that we require

MICROBES & THE IMMUNE SYSTEM

11 COPYRIGHT 2019, GOODNESS LOVER, PTY LTD. ALL RIGHTS RESERVED

When the immune system is

Some digestive bacteria produce Lipopolysaccharide (LPS).

Psychologists are now treating depression by prescribing