1. T H E 4 R ' SO F D I G E S T I V E H E A L T H
R E M O V E
Caffeine, alcohol, refined and processed foods. Avoid eating sugar, white
flours, fried foods, sweets, juices, and soda. Include anti-microbial foods
in your diet: onions, garlic, thyme, and mint.
There are four easy steps you can take to heal the lining of your gut! Any or
all of these steps can be used to help you feel better from the inside out!
R E P L A C E
R E P A I R
Stimulate the production of digestive enzymes and hydrochloric acid,
which are needed for digestion, by eating a high-fiber plant-based diet.
If you've been experiencing bloating, gas, cramps, food sensitivities, or
aches and pains, you may be suffering from "Leaky Gut Syndrome."
Poor food choices, caffeine, alcohol, antibiotics, NSAIDS, bacteria, viruses
and parasites can all be held responsible for damaging our digestive
tract. When this happens, nutrients from the foods you
eat enter the bloodstream instead of being absorbed
in your intestines, causing inflammation and the
release of stress hormones. Leaky gut affects the whole
body, with symptoms such as fatigue, skin problems,
allergies, and weight gain.
R E S T O R E
Regrow the natural bacteria in your gut. introducing pre- and probiotics
into your diet will help to grow the good bacteria, leaving less space for
bad bacteria. Yogurt, kombucha, and fermented foods, as well as
supplements are great sources of prebiotics and/or probiotics.
Reduce inflammation by repairing the gut lining. Dietary botanicals and
supplements such as ulmus, glycyrrhiza, & L-glutamine, as well as fiber-
rich foods can help to protect the lining of your gut.

2. Including foods high in collagen in your diet can also help to heal
your digestive tract! collagen is made up of mostly two amino acids:
glycine for detoxification, and proline for strengthening cells.
Bone broth is a great source of collagen and can be made and frozen
for up to a year!
4quartswater
1teaspoonsalt
2tablespoonsapplecidervinegar
2largeonions,unpeeledandcoarselychopped
2carrots,scrubbedandcoarselychopped
3celerystalks,coarselychopped
1bunchfreshparsley
2-3garliccloves,lightlysmashes
2-4lbs.meatorpoultrybones
Youcanuseanychoiceofvegetables,herbs,andspices.
Avoidusingbroccoli,turnippeels,cabbage,Brussels
sprouts,greenpeppers,collardgreens,ormustardgreens,
astheywillmakeyourbrothbitter.
1.Placeallingredientsinalargeslowcookersetonhigh.
Evenifyoudon'thaveaslow-cookeryoucanstill
reproducethisrecipeonastovetop,withalargepoton
lowheat.
2.Bringtoaboil,thenreducethesettingtolowfor12-24
hours.Thelongeritcooks,thebetterittastes!
3. Strainthestockthroughafinemeshstrainerorcoffee
filterintoalargebowl,anddiscardthewaste.
HomemadeBoneBroth