Jeannette Hyde mBANT, CHNC  

The Gut Makeover Diet

date aired: August 4, 2017

Episode Description

Most experts say that diet and gut health (the micro biome) are essential to health. How do we insure that our gut is healthy? Jeannette Hyde in her recent book, The Gut Makeover, lays out the easy steps to get the listener on the road to gut health. Jeannette discussed her book and shares the results of her research on diet and its connection to health.

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We have trillions of bacteria living in our digestive system

  • This bacteria is key to our health
  • Her approach is to manipulate this gut bacteria to give the best possible health

We have three to four pounds of this bacteria

  • Need a lot of friendly bacteria thriving
  • The unfriendly bacteria needs to be in the minority
  • The gut microbiota needs to be diverse
  • We have to feed them. We are not feeding ourselves, but are feeding the bacteria
  • Antibiotics can destroy gut health

Healthy microbiome is linked to

  • Good weight.
  • Reduction of fat around the stomach
  • Improved energy levels
  • hunger hormones under better control
  • Improved metabolism
  • Improved immune function
  • Improved mood and brain health
  • Healthy skin
  • Lower inflammation
  • Improved sleep
  • Healthy stools
  • Good blood sugar control

Results of a four week study with Merrick University

  • 70 % improvement in over all health
  • mood and anxiety showed improvement


  • Eat tree meals per day
  • No portion control
  • No snacking
  • Eat many colours
  • For four weeks eat with these principles and see how far you get
  • Has 12 hour overnight fast
    • Allows time for certain gut bacteria to proliferate
  • Each meal protein. Two colourful vegetables


  • sugar most of us eat too many beige coloured foods
  • grains
  • alcohol can lead to an unhealthy gut
  • caffeine
    • has polyphenols.
    • Digestive issues improve when caffeine is removed
    • need parasympathetic nervous system which coffee interferes with digestion


Flax seed

  • Feed bacteria
  • Produce a fuel to keep the mucous membrane in shape
  • Heaps repair leaky gut

Cold Potatoes

  • Cold potatoes are a resistant starch
  • Resistant starch is not broken down in top half of digestive system
  • Is digested in colon and feeds the good bacteria in the gut


  • Small amounts of raw unpasteurized honey
  • Small amounts of maple syrup (has manganese)
  • No artificial sweeteners
  • She recommends against stevia


  • Bitter leaves at the beginning of meals
    • Rocket leaves
    • Arugula
    • Chicory
    • Radiccio
  • Chew these with olive oil. Will increase
    • Digestive enzymes
    • Stomach acid
    • Also is an additional vegetable

Can Add in Second Two Weeks

Fermented foods

  • Miso
  • sauerkraut,
  • kefir 10s of million bacteria
  • crowds out unhealthy bacteria
  • Virgin Olive Oil
  • Is the first pressing of the olive oil
  • has highest level of polyphenols which is good for the gut bacteria
  • Polyphenols protect against the adverse effects of frying
  • Can fry up to thirty minutes without adverse effect

2013 Predi Med Studies in Spain

  • 2000 participants
  • ½ on low fat- 30 % more died
  • ½ on live oil with nuts
  • no participants showed any carcinogenic effects from the olive oil


  • kefir
    • bacteria get all the way through the digestive system to colon where can flourish
    • plants lactobacillus in the gut
    • use in salad dressing with olive oil, garlic, lemon
    • If lactose intolerance has less lactose after fermentation process, so some lactose intolerant people can tolerate it
    • Can be made out of coconut milk, almond milk and water
    • Use kefir grains –look like wet small cauliflower
      • Produces higher numbers of bacteria than freeze dried started
      • Put spongy growth into jar of milk
      • Leave it for 24 hours
      • Put paper towel on top secured with an elastic band
      • Stir once or twice (not with metal)
      • Drain through plastic sieve
      • Put fungy growth in mild or something so it can live
  • extra virgin olive oil
    • Is the first pressing of the olive oil
    • has highest level of polyphenols which is good for the gut bacteria
    • Polyphenols protect against the adverse effects of frying
    • Can fry up to thirty minutes without adverse effect
  • deep dark coloured berries and fruits
    • have polyphenols
    • can be frozen maintains fiber and polyphenols
    • pomegranate seeds



  • Produce saliva enzymes to start digesting food
  • Triggers other digestive enzymes and stomach acid
  • Chew twenty times if possible

Stomach acid

  • Important for digestive enzymes
  • Needed to breakdown of food
    • Antacids can lead to lower stomach acid, poor digestion and an unhealthy foods
    • Heart burn is often from not having enough stomach acid
  • Relaxation and stress reduction are important
    • Often we eat on the run, eating at the desk and are busy burdened with stress

Weight Loss

  • Many lose weight on this diet
  • There are some gut bacteria that control weight. These are nourished by
    • Vine leaves
    • Pomegranate
    • Green peas

Assessment of Gut Health and Progress

  • Stool tests measure microbiome diversity: Sample tests:
    • GI Effects from Genova Diagnostics
    • Map My Gut