High dietary fiber intake lowers non-communicable disease (namely cancer, cardiovascular disease, type 2 diabetes) risk, and the relationship is causal. The study included all past studies (200+ observational studies and randomized control trials) involving dietary fiber and its relationship to human health. A dietary intake of between 25 and 29 grams of fiber showed the greatest reduction in disease risk. Whole grain fiber was found to have significant disease lowering effects, while the effects of low glycemic index diets on disease risk was not significant. The Lancet →Takeaway: Based on this extensive study, there is direct causal evidence that a diet rich in fiber (between 25 and 30 grams daily) has significant effects on lowering disease risk. Increasing dietary fiber is also one of the most immediate ways to improve microbial health. Scientists who conducted the study recommend three ways to increase dietary fiber: Change food prep methods: keep and consume the…

We’ve had a lot of requests for Dr. Chutkan’s homemade facial scrub, which can be found in her bestselling book, Gutbliss (Penguin 2013). Well folks, here it is, versions for oily and dry skin. Enjoy these microbe-friendly scrubs once a week and make a larger batch for the entire body! Oily Skin Facial Scrub Ingredients 2 tablespoons raw honey1 teaspoon oatmeal½ teaspoon cornmeal½ teaspoon lemon juice Method Moisten your face and hands with water and mix all the ingredients in the palms of your hands. Gently rub the paste all over your face in a circular motion for 1 minute. The cornmeal and lemon juice are great natural exfoliants, but if you apply too much pressure or scrub too hard, you can irritate your skin. Wash off with lukewarm water and a clean wet washcloth. This facial scrub can be used once a week. Make a larger batch to use on the rest…

It can be challenging to find a good moisturizing lotion void of harmful additives. This homemade moisturizer is more needed than ever during these long winter months, full of whole ingredients, and great for everyday use! Ingredients 2 tablespoons coconut oil 1 tablespoon jojoba oil 1/2 teaspoon orange or lemon zest Method Mix all of the ingredients well in the palms of your hands or in a small bowl and apply liberally all over your body. This moisturizing lotion can be used daily. Recipe first appeared in Gutbliss (Penguin 2013)

Have you recently taken an antibiotic and are looking to heal your gut? Drink ginger tea. Ginger has a soothing effect on the digestive system and can help to reduce gas and bloating associated with taking an antibiotic. For best results, follow my recipe below. For my ten tips on how to heal your gut after taking an antibiotic, check out my book, The Microbiome Solution(Penguin 2015). SERVINGS: 2 Ingredients 1-inch piece of fresh ginger root, peeled 2 cups water Method Cut the fresh ginger root into small pieces and place in a teapot or thermal carafe (a small cooking pot will also work). Then add two cups of boiling water and let steep for twenty to thirty minutes. Strain and serve. NOTE: For a sweetener and added flavor, you can add a lemon wedge and 1 teaspoon of Manuka honey. Recipe first appeared in The Microbiome Solution(Penguin 2015). 

There’s no better time to deep condition your hair than summertime! Use this edible deep conditioning hair mask once a month or more often as needed. Ingredients 2 tablespoons coconut oil 1 tablespoon olive oil 1 ripe avocado Method In a small bowl, combine all of the ingredients and mix well to form a paste. Apply the paste to wet hair, working it through from the roots to the ends. Wrap hair in a warm towel or plastic wrap and leave the paste in for 30 minutes. Rinse well with lukewarm water. Do not shampoo or condition the hair afterward. Use once a month. Recipe first appeared in Gutbliss (Penguin 2013).