Love Ya’ Guts!

Eat a diverse range of foods

Each species of bacteria plays a different role in your health & requires different nutrients for growth.  A diet consisting of different food types leads to a diverse microbiota

Unfortunately, our Western diet is not very diverse and is rich in fat and sugar, In fact, it is estimated that 75% of the world’s food is produced from only 12 plant and 5 animal species.

Aim for 40 unique plants per week allowing the good microbes to proliferate and outnumber the bad and lead to better health outcomes.

Eat/drink Fermented foods

Fermented foods are foods that are altered by microbes. The process of fermenting usually involves bacteria or yeasts converting the sugars in food to organic acids or alcohol. Examples of fermented foods include:

• Yogurt
• Kimchi
• Sauerkraut
• Kefir
• Kombucha
• Tempeh

Fermented foods, particularly plain, natural yogurt, can benefit the microbiota by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines.

(Dad this does not include beer – I know – but keep on reading)

Eat Prebiotic Foods

Prebiotics are foods that promote the growth of beneficial microbes in the gut.

They are mainly fiber or complex carbs that can’t be digested by human cells. Instead, certain species of bacteria break them down and use them for fuel.

Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own.

Resistant starch can also be prebiotic. This type of starch is not absorbed in the small intestine. Rather, it passes into the large intestine where it is broken down by the microbiota.

• legumes, beans, and peas
• oats
• bananas
• berries
• Jerusalem artichokes (not the same as regular artichokes)
• asparagus
• dandelion greens
• garlic
• leeks
• onions

Eat Whole Grains

Whole grains contain the entire grain kernel ― the bran, germ, and endosperm.  Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oats, and brown rice.  Note – many instant or quick oats come sweetened or flavoured – so be sure to check for added sugar. Rolled & steel cut oats are less processed and they make you fuller for longer as they absorb more water.

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fibre, iron, and many B vitamins.  Some examples of refined grain products are white flour, white bread, and white rice.  Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fibre is not added back to enriched grains

Whole grains contain non-digestible carbs that can promote the growth of beneficial bacteria within the gut microbiota. These changes to the gut flora may improve certain aspects of metabolic health.

Eat Foods Rich in Polyphenols

Polyphenols are plant compounds that have many health benefits, including reductions in blood pressure, inflammation, cholesterol levels and oxidative stress

Polyphenols can’t always be digested by human cells. Given that they aren’t absorbed efficiently, most make their way to the colon, where they can be digested by gut bacteria

Good sources of polyphenols include:

• Cocoa and dark chocolate
• Red wine
• Grape skins
• Green tea
• Almonds
• Onions
• Blueberries
• Broccoli

Finally,

Reduce stress, get 7 to 8 hours sleep, stay hydrated, eat slowly, and notice your intolerances.  You may need to change your diet.

Conclusion

We can drink red wine!  But not the whole bottle , Sharon.  We should be eating whole grains for a healthy digestive system.

Take care of your gut health – because it is the largest sum of your overall health – and it is the healing power of nutrition that makes it so.

The power of food to heal and restore has stood the test of time – as quoted by the Greek physician Hippocrates.

Let food be thy medicine, and let medicine be thy food.