Javier Fuentes

Fanatico del Deporte, la Musica y los Viajes.⚽️🎾🎧✈️

[Jack @jack_schroder_]

Here's a huge list of functional pro-gut health tips to aid in eradication of any gut issue (SIBO, candida, parasites, IBD) or to simply optimize gut health:

- Leverage daily antimicrobial foods, herbs, and spices (ginger, cinnamon, coconut oil, oregano, garlic, etc.)

- Isolated herbs (away from food) hit harder because they're not buffered by fiber and other things

- Aim for 30g+ tolerable fiber daily. Half an avocado + 6 dates = ~15g fiber

- Eat fermented foods (kimchi, saurkraut, kefir) FIRST before meals, stomach acid + other antimicrobials can lower the beneficial bacteria

- Ferment your goat kefir with chia/flax/hemp seeds for 12+ hrs to expand Lactobacillus guild, lignan content, mucilage, vitamins/minerals, and more (as per @photobiogenesis's recipe)

- Add berries, stewed apples/pear (see recipe below), rhubarb, cinnamon, gelatin/collagen (~20g per 100g protein) and raw honey for extra gut support

- Get enough sugars (GlcNAc, GalNAc)glucose, mannose, etc.), cysteine, threonine + electrolytes to build the glycocalyx/mucus membrane that lets your mucus layer (sIgA, AMPs, beneficial flora) adhere to gut wall

- Try a Ray Peat-style carrot salad + brocolli sprouts/mustard (fiber + DIM + sulforaphane content)

- If you have a stool test/GI map, any beneficial flora that you see low means you could probably run a supplemental probiotic (eg., Mutaflor for Escheria, Complete Probiotics for Bifido/Lacto, Codeage for Akkermansia). Alongside this, SBO probiotics (S boulardii + Bacillus) is also excellent.

- On that GI map/stool test, if you see low SCFAs, consider supplementing or including the foods that contain it (eg., acetate = ACV, butyrate = butter)

- Drink warm water, raw honey, lemon/lime, and ACV in the AM to increase stomach acid, pancreatic enzymes, and bile acid secretions, whilst also providing mild antimicrobial effects. Option to DIY your own kombucha instead and ferment it with S boulardii or anything else of choice.

- Citrus polyphenols/flavonoids are excellent antimicrobials - the peels have the highest concentrations, you can dry/grind into a powder or brew as a tea (same applies for thing like pomegranate peel/husk)

- Other epic gut supports: green sencha tea, cacao nibs, wild berries, bee pollen, arugula, cooked/cooled potatoes + rice, okra/aloe/chia (mucilage), 24-48 hr bone broth, seaweed/rhubarb (increase Akkermansia, alongside Bifido/Lacto/etc.)

- Avoid snacking between AT LEAST one meal daily to let the migrating motor complex (MMC) do its phase III cleanup sweep to clear undigested food debris, cell waste, and excess bacteria/pathogens into the large bowel.

- Vagus nerve stimulation is an indirect antimicrobial and endogenous prokinetic — breathwork, prayer, nasal breathing pre-meal, sunlight, grounding, humming ~100-130Hz.

- Sleep on your right side to improve gastric emptying, this can be useful for those with GERD/reflux/EoE.

- Mild antimicrobial stack can be leveraged (using 2-4 of these): black seed oil (1 tsp-1 tbsp, 1-3x/day), MCT oil (1 tbsp, 2-3x/day), S boulardii (5 billion CFU, 2x/day), Chinese Skullcap (2-3g, 2x/day), pomegranate peel tincture (5 mL, 2-3x/day), lactoferrin (250mg, 1-2x/day)

- TLR4 antagonists can be useful to counteract the most deadly endotoxin, being LPS. Skullcap, black seed oil, oat straw, ginger, sencha green tea (EGCG).

- If die offs/herx reactions are intense, consider a binder like charcoal, chitosan, MCP, or shilajit. Fiber is also a binder as mentioned and should be first priority.

- Goat's colostrum, cod liver oil, aloe vera juice, marshmallow root, slippery elm, DGL, and okra are all excellent for the gut lining.

- You need both soluble/insoluble fiber, as much as you can tolerate. Some of our ancestors consumed up to 100g daily.

- Soluble fiber is water-soluble, prokinetic, binds toxins/fatty acids.

- Insoluble fiber activates PIEZO1 mechanoreceptors which drives peristalsis and mucus/water secretions.

- Avoiding FODMAPs can be very beneficial short-term, same for cruciferous/sulfur-rich vegetables. Legumes (galactans/GOS) are classic FODMAP trigger but populations with generational legume intake (eg., Mexico) show more diverse, favourable microbiomes from it.

- Re-introducing prebiotic fibers should be a slow microdose over 2-4 weeks instead of a full serving day one which will backfire, big time.

- Modified fibers are often best tolerated in gut dysbiosis — PHGG + MCP are broken into smaller molecular weight fragments for faster, and more spread out fermentation

- Psyllium husk, beta glucans (oats/mushrooms), chitin (seafood/shellfish) are other well-tolerated fibers

- You can DIY your own high-acid pectin concentrate — simmer apple cores/citrus peels/etc. with lemon juice + food-grade citric acid for 60-90 mins, strain + reduce. This liberates polyphenols and depolymerizes pectin.

- Optional extra step is to have a brief baking soda soak after straining which further de-esterifies the pectin, yielding a homemade, pseudo-form of MCP.

- Seafood shell broth (chitin → chitosan via gut bacteria) is another underrated gut-support recipe — bonus with astragalus, skullcap, rosemary, oregano, thyme, ginger, turmeric, fenugreek added

- High fat meals can drive LPS/endotoxin absorption via chylomicrons + CD36 transporters. Bile can carry LPS but also helps excrete it + has antimicrobial effects when the pool is balanced

- Coconut oil/MCT oil is a top choice because they don't need bile AND they're also antimicrobials themselves — aim ~75% of cooking fat as tropical oils, rest EVOO/butter/ghee

- Any form of STRESS is extremely devastating to digestion and gut health. Get on top of whatever is stressing you out and leverage magnesium, l-theanine, taurine, and other GABAergic herbs. Refer to vagus nerve dot point.

This should also be considered on top of the FOUNDATIONS of health — light environment, sleep hygiene, mindset/stress management, diet/nutrients, human connection, hydration, breathing, movement/exercise, and so on.

[Javier Fuentes @JavieronCC]

@Hanti09 Y las tallas que tal? me refiero a si la M, L, etc son como aca en Chile o mas grandes/chicas

[Javier Fuentes @JavieronCC]

@JRamirezChacon1 Pero al final dices que Adobe es una mala inversion porque esta bajando el precio.
Pongamos a INTEL en la comparacion que ha subido +100% en estos 5 años.. es mejor que ADOBE?, es mejor inversion que BTC?. Intel una empresa que pierde plata

[Javier Fuentes @JavieronCC]

@adriaJM8 México 3 - Sudáfrica 0.
Corea del Sur 2 - República Checa 1.

[Javier Fuentes @JavieronCC]

@dttofinanciero UBER

[Javier Fuentes @JavieronCC]

@Revenban @JRamirezChacon1 @RacionalApp @ZestyApp Si meten mercado europeo, entro altoque

[Guinness World Records @GWR]

Congratulations to Max Dowman, who has become the youngest person to win the Premier League 🏆

[Arsenal @Arsenal]

Arsenal: 2025/26 Premier League champions.

[Ebere @EbereEze10]

I swear imma make It and when I do, they're gunna show this tweet lol

[Javier Fuentes @JavieronCC]

naa que video tremendo, emocionante😢

[B/R Football @brfootball]

22 years since the Invincibles.

Arsenal are Champions again ❤️

[Javier Fuentes @JavieronCC]

@adriaJM8 VAMOOSSS LA PTAMDREEEEE 😭😭😭😭

[Javier Fuentes @JavieronCC]

22 AÑOS ESPERANDO ESTO 😭😭😭

[Arsenal @Arsenal]

The Arsenal. Your Premier League champions.

[Javier Fuentes @JavieronCC]

@adriaJM8 La racha del Chelsea en premier es para la risa, ha ganado 1 de los últimos 11 partidos. No tiene por dónde perder puntos ahí el Totenham

[Javier Fuentes @JavieronCC]

@adriaJM8 que equipo mas cagon el everton

[Javier Fuentes @JavieronCC]

@adriaJM8 Le tengo MUCHA fé a MLS en el medio

[Javier Fuentes @JavieronCC]

@adriaJM8 Creo que para la prox temp veo 2 opciones antes esto. O asumes que vas a seguir teniendo este nivel de lesiones y engrosas la plantilla, o vendes a estos jugadores propensos a lesiones y los reemplazas x unos de nivel similar.

[Javier Fuentes @JavieronCC]

@cockiemonstr @adriaJM8 Viene de un rebote , la pelota cambia de direccion, asi que no cuenta

[Javier Fuentes @JavieronCC]

@adriaJM8 Con actuaciones asi mas rabia me da que no haya jugado la final de la Carabao, error imperdonable de Arteta.