Our bodies are around 50% microbes (germs)- according to current research. This is being debated amongst professionals.
Many diseases have their root cause in the gut, so it's important to nurture and build a healthy gut microbiome.
The gut microbiome comprises mainly fungi, viruses and bacteria which live inside our bodies.
Good bacteria are certain microbes which effect many processes in the body, including playing roles in mood, digestion, sleep, hormone messengers and gut-brain communication.
Our journey with our microbes begins at birth and is mostly shaped by interaction with our environment and foods we eat.
Good bacteria are types of probiotics. We can gain these from fermented foods or supplements.
Our existence is dependent on maintaining a balance with these microbes.
Your gut has its own nervous system, (Enteric Nervous system - ENS) also known as the 2nd brain. The ENS is referred to as our second brain because it comprises around 200-600 million neurons.
The good bacteria in your gut are your best friends. If you nourish and feed them, they can carry out their roles and keep you healthy.
These friendly bacteria need fuel in the form of fibre and a range of healthy whole- foods.
I first wrote this blog I November 2020. I revisit it often to update as new information is sourced. Many clients print it out and keep it handy as a reference.
The gut microbiome is a collection of trillions of bacteria, viruses and fungi which live on or inside us.
The microbiome is a complex eco-system which performs a variety of functions in our body.
Chronic Illness - A modern day epidemic
Many chronic diseases have been linked to gut health, such as depression, diabetes, cancer, heart disease and autism. This is to do with the depletion of beneficial gut bacteria which shares messages with the brain and other organs in the body.
We can provide fuel for our good gut bacteria with healthy foods so they flourish in numbers and variety.
Keep reading to find out more about your friendly gut bacteria and how to nourish them...
Your gut microbiome will look after you if you feed it the right fuel. It breaks down food the body can’t digest, regulates mood, produces important nutrients, regulates the immune and protects your body from harmful germs. Millions of messages, which are instigated in the gut are sent by hormone messengers around the body for optimal functioning.
NOTE: If our good bacteria become depleted, then more bad bacteria can grow in their place.
Over 90% Serotonin is stored in our gut.
Our mood, endocrine system and immune function are all affected by the gut.
Serotonin is responsible for mood, sleep and digestion and around 95 of the body’s serotonin is produced in the gut.
A large number of immune cells also reside in the gut.
So, if we want to be healthy and happy, feed the good gut bugs with nourishing, real food!
Our friendly gut bacteria love probiotics and prebiotics, so what are they?
Probiotics are beneficial bacteria in your gut. Eating probiotic foods or supplements will boost their numbers. (Fermented foods)
Prebiotics are the fuel for the beneficial bacteria. Prebiotic foods, contain certain prebiotic fibres, which provide excellent fuel for the beneficial bacteria to eat. When they eat well, they thrive, and you thrive.
Gut health involves the amount and variety of friendly bacteria in your gut microbiome. We boost numbers and variety when we include fermented foods and prebiotic foods.
Digestion is integral to gut health, and you are more likely to have good digestion if your body is home to a good range, and number of good, beneficial bacteria.
For guide to building a healthy gut-microbiome, keep reading and scrolling!...
Eating healthy, whole foods will help to boost the number and range of good gut bacteria.
Include a range of vegetables, fruit, quality protein foods, olive oil and fermented foods, such as yoghurt and kombucha.
Scroll down for tips to improve gut health. It's just a few minutes to read. Some people print it out to use as a reference.
Zucchini patties with asparagus, cabbage salad & yoghurt, provides a balanced, nutritious meal which nourishes your cells, provides fuel for the beneficial gut bacteria and boosts the health of your gut micro-biome.
Chick-peas provide fibre to feed your good gut bacteria, and are a rich source of protein vitamins and minerals.
Here’s my gut-health checklist - a guide to building improving your gut microbiome:
Notes:
1. Start small when introducing different foods.
2. If your digestion is challenged, include more warm foods and pair with digestion boosting foods such a kiwi, honey, avocado, pineapple, mango and ginger.
3. Manage stress where possible. Take breaks outside, Pilates, walks, mindfulness and do something which makes you forget everything else.
Eat plenty of fibre, especially prebiotics – The gut bugs LOVE fibre. Aim for 30 grams per day – veg, fruit,
nuts, seeds, whole-grains and legumes.
If you don’t eat bread or legumes, then eat more veg! The beneficial bacteria in your gut feed on the fibre, producing more good bacteria. Fibre is essential for good overall health including removing toxins and reducing risk of chronic illness. Some of the high fibre foods we consume are for feeding the gut bacteria, rather than providing nutrients directly.
Probiotic foods - Include some each day, in moderation:
Fermented foods and drinks. Sauerkraut, kefir, natural yoghurt, kombucha, kim-chi, probiotic drinks, Tamari, Miso, Tempeh, Natto, fermented tofu (non-GMO) and cultured cheeses,
quality sour dough bread (occasional) (make sure drinks have the “mother” in them, often a cloudy part at the bottom). A little is fine, as part of a balanced diet- no need to consume a mountain of these!
Probiotic supplements - Talk to your health professional about the benefits for you. If you're already taking them, mix it up: Include them somedays and maybe skip a few days.
Eat Prebiotic foods – Fuel for the good gut bacteria. Jerusalem artichoke, apples, leeks, broccoli, asparagus, garlic, oats, legumes, peas, avocado, blueberries. These foods have pre-biotic fibres which feed the friendly gut bacteria, so they can multiply and thrive.
Lotsa veggies - munch on a variety of plant foods, including starchy veg, like, peas, carrot,
pumpkin and sweet potato, also avocados, fruits, herbs and leafy greens. Some cooked, some raw. Mix it up; vary the leafy greens you give your body from day to day: Broccoli, lettuce, sprouts, kale, arugula/roquette, bok-choy, cabbage, Brussels sprouts, cress, collard greens, dandelion leaves. They each have unique micro-nutrients and interact in different ways with nutrients from proteins sources, helping nutrients to be absorbed from legumes, nuts, seeds, eggs, cheese, meat, fish.
Digestion foods to include:
kiwi, ginger and pineapple help break down protein.
apple helps break down starch.
honey and sauerkraut are good for breaking down a variety of nutrients.
avocado helps break down fats.
Just adding a little of these foods with meals will aid digestion, and increase nutrient absorption.
Avocado is a rich source of nutrients and a great food pairing, helping to digest foods. Enjoy on its own or with meals.
Soups – may be easier to digest than cool salads and raw veg, especially, if you’re feeling delicate in the gut and digestion is challenged. Add loads of veg to meat or bean casseroles too.
Organic – eat organic, local fresh produce when possible. At least aim to buy organic, of
foods you consume in larger amounts.
Reduce toxins – plastics, pesticides, toxins in cosmetics, cleaning products etc. Toxic chemicals can mimic and upset hormone messengers in the body. What goes on your skin is absorbed into the body and harm the beneficial gut bacteria.
If you're overwhelmed and don't know where to start,
I hear you! Make one small change and feel empowered.
Head to the blog on Habits and start small.
Every tiny step is a step in the right direction.
You can do it!
Include raw and cooked foods: Eat a mixture – Eg, sometimes have cooked spinach and sometimes raw. Raw spinach has iron and vitamin C, however, can be harder to digest, due to oxalates.
Cooking reduces oxalates, however cooking also depletes the vitamin C, so it makes sense to consume a mix of raw and cooked foods, since they deliver different nutrients.
Cook at home – restaurant foods often contain high amounts of salt, sugar and hidden unwanted extras in the sauces, like corn starch and high fructose corn syrup etc.
Olive oil – Has polyphenols (antioxidants), healthy fats and is anti-inflammatory, Use cold,
virgin, cold pressed. – drizzle on salads and plated meals. Heating destroys the beneficial properties of olive oil (use avocado oil or real butter or a mix with the olive oil and cook at low temperatures, think sautéing rather than fried)
Quinoa salad with orange & clove dressing - packed with protein, fibre, essential vitamins & minerals. Delicious warm or cold - Add protein of choice.
Add Nuts and seeds – contain great protein as well as fibre. It’s a good idea to soak nuts and seeds, to increase bioavailability of nutrients and aid digestion.
Extra fibre hints:
Add flax-meal, hempseeds, or almond meal to yoghurt and home-made muesli cookies.
Add chia seeds in smoothies or coconut puddings. Eat soups with high fibre veggies such as carrots, sweet potato, turnip and squash/pumpkin.
Adding more veggies in general will increase your fibre. Remember, eat the rainbow and add variety.
Include legumes: Lentils, chickpeas, beans.
Replace low fibre processed snacks with sweet potato, organic rice or corn crackers, homemade bliss ball (see recipes in blogs) and small bowls of soup.
Avoid sugar - it makes the good gut bugs sad, so they can’t do their job properly. Eat some healthy foods, before the sugar craving creeps in! Look out for added sugar in sauces, peanut butter, yoghurt and drinks.
Your palate can adjust to lower sugar flavours. Keep trying and learn to enjoy less sweet earthier flavours.
Avoid High Fructose Corn Syrup and other additives, such as maize starch, corn starch, corn syrup, palm oil, canola oil. These are typically found in processed foods, such as frozen meals, biscuits, cereals, muesli bars, drinks, yoghurt, lollies.
Reduce and gradually cut out refined carbohydrates: - white bread, rice and pasta, cakes and cookies with white flour & refined sugar.
Switch refined carbs for whole foods - Choose whole meal bread, sourdough bread, rye.
Wholegrain/brown rice (preferably organic), quinoa, oats.
Rice, oats and quinoa are best
soaked for added benefits.
Avoid processed gluten-free pre-packaged products - read some of these packets and you'll see why. Just choose naturally gluten free foods if you're avoiding gluten.
Exercise – This helps digestion, boosts mood and heart health. Move regularly throughout the day. If you're in an office job, it's essential to stand up and move around, even a minute or two, throughout the day, can make a big difference to digestion and can be a life-saver.
Choose one new habit at a time and start making a change for a healthier, happier you! EG:
Week 1: Stand up and take 1 minute work breaks.
Week 2: Soak your quinoa in advance.
Week 3: Swap usual yoghurt for natural yoghurt.
Week 4: Add a different veggie or fruit to the shopping list.
Week 5: Add a small glass of kombucha every couple of days.
***Create your own goals and be empowered to improve your health***
Include Legumes: Black beans, lentils, peas, butter beans, pinto beans… so versatile & yum. Packed with fibre and protein. Soak them first (I even soak canned beans for a couple of hours) and introduce in small amounts if you’re not used to them.
soaking with a little ACV or lemon juice will help break them down.
Polyphenols (antioxidants)–berries, apples spinach, onion, asparagus, cloves, flax and dark
chocolate, tea, coffee, red wine, only in moderation.
Turmeric - has anti-inflammatory properties. Add to scrambled egg, soups, casseroles and
stir-fries. Black pepper increases benefits of the curcumin.
Add yoghurt from pasture-raised cows– a few teaspoons a day may be enough. The whey on top is good! Stir it in! Choose good quality natural yoghurt, from grass fed cows, should have simple ingredients: milk, live cultures, no added sugar. If it’s too tart, add a little raw honey (*honey is also good for your gut!). I have clients who generally avoid dairy, however, still find a little natural yoghurt beneficial.
Dairy-free yoghurt. There are plenty of dairy-free options available: check ingredients to ensure they are natural, (no corn starch, GMO, stabilisers, colours) etc, low in sugar and include probiotics.
Hydrate – Stay hydrated and chew your food well.
If you'd like improved gut health, let's chat! 30 mins free. I love to help empower people improve their health. Taking the first step can be scary, but I'm not scary, I promise!
It’s not always easy to find time to exercise and stress management. However, there’s something positive you can do for yourself: feed your gut-microbiome. These trillions of good friends, your beneficial gut bacteria will help reduce stress and perform thousands of functions in your body, without you even knowing it.
Try choosing just one thing from the list, set yourself reminders to do it, and congratulate yourself each time you add a new healthy habit. However small, every healthy habit is a step forward to an even happier, healthier you.
Stay healthy everyone and love those trillions of best friends in your gut.
Laura xxx
Great information and very helpful
As usual .
Thank you .