In preparation for re-seeding the gut, Dr. Davis recommends taking a week or two to limit processed foods and reduce sugar intake (as a carnivore: check!) and to ensure one's diet is adequate in magnesium, vitamins D3/K2, iodine, and omega 3 oils (again, thanks to my carnivore diet and the supplements I'm already taking regularly: check!).
In anticipation of "prepping the soil for re-seeding", Dr. Davis encourages readers to incorporate some plant essential oils, such a clove, peppermint, cinnamon, and oregano to aid in tamping down harmful bacterial and/or fungal overgrowth. He also recommends taking either curcumin or berberine for a 3-4 week span of time at the onset of the protocol to prevent the overcompetition of fungal species as some of the bacterial species are reduced and replaced.
Davis also recommends a "Clove Green Tea" made with cloves (good for building the mucus lining in the gut) combined with green tea and the pre-biotic fiber inulin.
In the first two to three weeks of following the protocol, I consumed a version of the clove green tea that did not include the inulin, I slowly tapered up the inclusion of diluted essential oils (I used MCT oil as the carrier oil as opposed to the olive oil Davis recommends), and I began taking curcumin.
Microbial Die-off
After a couple of weeks of taking the herbal supplements, I began to incorporate the home-fermented yogurt. Initially, the yogurt I prepared only included two of the recommended SIBO yogurt strains (L. Reuteri and L. Gasseri). Even so, I noticed some changes.
Microbial die-off releases exotoxins that can result in symptoms such as temporary irregularity in bowel movements, altered cognition and mood, along with some physical discomfort. While I went low and slow with the incorporation of the essential oils and supplements to aid in harmful microbial die-off, I did seem to notice a couple of days where my mood felt off and I found myself a bit more irritable that usual. I also had a few less-than-pleasant trips to the bathroom, though nothing too concerning. I viewed those minor inconvenieces as being part of the process and even considered them a sign that the protocol was working.
After a couple weeks of "prepping the soil" of my gut microbiome, I began incoporporating the homemade yogurt that delivered high microbial counts of beneficial microbes to my gut.
Homemade "Yogurt"
Technically, it's not yogurt because it doesn't include the specific strain the FDA says is necessary to designate a food as yogurt, but if it looks like, tastes like, and is made like yogurt, then is it still considered yogurt? In this case, we'll say "yes" and consider the 36 hour fermentation of half and half (half milk, half cream) and the resulting product as yogurt.
My initial yogurts included only two of the three SIBO yogurt strains, L. Reuteri and L. Gasseri. Even so, I believe this had a powerful effect.
I noticed myself feeling better, brighter, and happier. My skin looked good and my digestion regulated nicely.
It's worth noting that at this point in the protocol, Dr. Davis encourages people to begin incorporating pre-biotic fiber from a range of plant sources.
Being carnivore, I was hesitant to include this step immediately. However, when my husband made a pot of boiled cabbage (which was a go-to back in my Keto Diet days), I took the opportunity to try incorporating cabbage in small amounts.
Just two days of less than a fourth of a cup of cabbage resulted in significant bloating that was nearly comical. I axed the cabbage and tried to continue on as before. Unfortunately, a slip-up was just around the corner.
Momentary Set-Back with Dairy:
About mid-month, my binge eating habit reared its ugly head, and I found myself indulging in cheese and heavy whipping cream; technically carnivore-friendly foods, but not ideal for me. In fact, the re-incorporation of these forms of dairy resulted in the lower back pain that I'd been unable to understand when I'd experieneced it back in Fall of 2024 when I'd found myself in a cheese-everyday-rut. At least I now know for sure that dairy is inflammatory for me.
If diary is problematic for me, then what about the yogurt made from half and half. Well, considering that the fermentation process reduces the lactose and casein protein content in the resulting yogurt, I seem to not be adversely affected in the same way I am by other dairy products.
However, after I kicked the cheese and heavy whipping cream back to the curb, I hesitated in continuing with the yogurt. After all, dairy can be adddicting to some as it activates opioid receptors and can lead to increased cravings. I wondered if the inclusion of the yogurt had been a slippery-slope gateway back into my dance with dairy. Perhaps. But also, I've struggled mightily with binge eating and know that, ultimately, I hold sole responsibility for what goes into my mouth.
I allowed myself a week or so post-dairy binge to overlook the bloating and digestive discomfort that had returned with the recent dairy consumption. But I got curious as to whether or not the yogurt was contributing to the lingering bloat, so I refrained from consuming the yogurt for a stretch of about 5 days while my family and I were traveling.
During that time, my stomach felt uneasy as though it couldn't fully "settle". I also passed some dark, greasy bowel movements that accompanied some cramping which seemed to indicate microbial die-off. As soon as I returned home from our trip, I was all too eager to resume consumption of the SIBO yogurt.
I fermented a few batches that included all three recommended strains (and even made another super delicious yogurt from a L. Subtilis strain). Within a couple days, I felt much better and my digestive balance was restored. There was no return of any bit of the bloating I'd had previously. I felt good again.
Mood Boost:
One of the key benefits of incorporating SIBO yogurt is the upregulation of the feel-good neurotransmitter oxytocin, also called the Love Hormone. I did indeed notice this effect.
Within a week or less of initially consuming the yogurt, I noticed myself feeling quite positive, snuggling on my kids, making better small talk with strangers, and enjoying some soul-restoring solo hiking. Settling into the present moment with mindfulness comes much more easily. I feel a lightness and happiness that easily brings about feelings of gratitude and connection.
Yogurt as a Personal Growth Aid?:
I've recently been aiming to share more of my struggles with binge eating and the root cause behind it. While I know there certainly have been several physiology-based contributing factors, I also recognize that this binge-eating disorder is highly tied to my emotional wellbeing.
Unintentionally, this previous month to six weeks of following this protocol has overlapped with what feels like a significant shift in my mental-emotional clarity on understanding and coming to terms with my binge eating behavior.
As mentioned, I had a binge eating setback during this time. Instead of running from the shame and sense of hopeless overwhelm that has previously crushed past efforts to address the emotional root causes of my binging, I feel as though I'm finally facing it head-on, and more importantly, making real progress.
As mentioned, I've been finding solace on long solo hikes where I have allowed my mind to seek out and explore past memories, experiences, and mis-truths I've told myself. I've found ways to sit with hard feelings and moments as they've resurfaced and integrated those parts and pieces of myself back into a more whole version of myself. I'm in the thick of uncovering and wresting with the parts of my I"ve kept burried with binge eating.
I find it incredibly interesting that I suddenly find myself in this season of life in which I'm both willing and able to do the inner work. What's difference this time around versus all the other countless times I've tried to make headway in this binge-eating department? The yogurt.
Perhaps it's a placebo effect, perhaps I've just finally had enough of the control binging has exerted over my life, or perhaps the sun being at solar maximum has resulting in an increased level of consciousness and self-awareness. Maybe all of the above. But I wouldn't discount the effect that the re-seeding of my gut micro-biome is having on my mental and emotional health.
More Fermentation Ahead:
While I'm still relatively early in the process of utilizing healthy microbes via home-fermented yogurt to aid in optimizing my health, I currently plan to continue doing so for the foreseeable future.
I'm feeling good and generally optimistic. I enjoy the taste of the yogurt and am happy to have an additional source of fat to incorporate into my animal-based diet.
I'm still uncertain if or when I will start incorporating the prebiotic fibers Dr. Davis says are necessary for maintaining adequate gut health. Honestly, this may just be a case of "take what ressonates and leave the rest." Overall, I feel very good on a Carnivore Diet and am content with my current dietary and lifestyle choices at this time. I'm thankful to have found the information included in Super Gut as I do believe that I've experienced real benefits from the inclusion of home-fermented yogurt.
As for now, I'll continue on with my little Super Gut experiment of regularly including this SIBO yogurt in my diet. Keep an eye out for future updates on this topic as I have more time under my belt and more experiences to share.
Happy Yogurt Making!
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Your Carnivore Wellness Community Host,
Rebecca Blackstock
rebecca.carnivorewellness@gmail.com
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