One of the MANY general recommendations these Dr.'s make is to consume Fermented Foods (FF) on a regular basis!
Naturally Fermented Foods (Sour Kraut, Yogurt, Kefir, Kombucha, Kimchi, Tempeh, Miso, etc.) contain boatloads of beneficial bacteria (probiotics) that can help: improve digestion, increase nutrient absorption, maintain a healthy balance with your gut microbiome, and support optimal immune function!
When these systems are functioning well, you can feel an improvement with symptoms like: heartburn/acid reflux, less gas and bloating, your brain fog, mood and fatigue lifting, skin and hair improvements and a more balanced level energy too!
If you are trying FF's for the first time, it's important to start with a very small amount (1 t. per day) and increase gradually to one forkful - once per day, or every few days, watching for signs of tolerance! If new symptoms occur, stop consuming the FF and contact a Functional Medicine Dr. in your area. New symptoms associated with FF consumption can indicate a gut microbial imbalance that should absolutely be addressed!
You can BUY FF's at Health Food stores! Regular grocery stores usually carry Yogurt and Kefir, and sometimes they will have Sour Kraut or Kimchi too! Make sure your Fermented Foods are purchased from the refrigerated section in the store, and kept in the refrigerator at home - to preserve the precious beneficial bacteria! Sour Kraut that sits on a regular "grocery store shelf in isle 6", for example, is not naturally fermented and does not contain any beneficial bacteria!
Also, if you'd like to assure you are getting the most probiotic rich source of FF, consider making your own at home! Using this Kraut Source Fermentation Cap on any wide mouth Mason Jar really makes the fermentation process easy and stress free! You simple wash, chop and mix your vegetables with seasonings of your choice and a salt and water brine, then let it sit in a dark corner on the kitchen counter (away from heat) for anywhere from 10 to 14 days (depending on your taste and texture preferences). More specific instructions come with any Fermentation Cap you purchase!
Lastly, as Dr. Tom O'Bryan, Author of the Autoimmune Fix, Functional Medicine practitioner and Gluten Sensitivity Specialist recommends "Consume a variety of FF's, taking one forkful from a different kind each day!" I try to keep three different kinds in my refrigerator at all times! This is a fantastic way to broaden your consumption of beneficial bacteria, which will help maintain a healthy microbial balance in the digestive tract! And supporting a healthy microbial balance is a step in the right direction to support good health!