Did you know 70-80% of your immunity is dependent on your gut? The influence of your health gut on your overall health status doesn’t end there but there is emerging research to show your gut microbiome or the type of number of bacteria in your gut also influence your mental health, kidney health, blood sugar control and cholesterol levels, metabolism, liver heath and even heart health!
To develop an optimal microbiome does not come down to having lots of one type of good bacteria of probiotic strain. In fact, the common assumption that one type should be supplemented in excess does not give your body the variety of good bacteria your gut needs and can remove space for the other types of good bacteria. The solution to develop the diversity you need comes down to eating a variety of probiotic rich foods. A helpful hint is to check the type of probiotics added to some of the foods like kombucha as some strains may not reach your gut and be killed off in the acidic environment of your stomach. Try adding these probiotic rich foods to your week:
- Yogurt
- Kimchi
- Miso
- Green olives
- Sauerkraut
- Tempe
- Sour pickles
- Natto
From there you need to feed your good bacteria, and this comes down to fibre which have many components which are vital for a healthy gut. Specifically, three different types, soluble, insoluble and resistant starch.
Soluble Fibre -Found in legumes, oats, barley and fruit and vegetable flesh. This fibre helps to lower the GI of foods so lowering the raise the food has on your blood sugar, reduces cholesterol absorption and helps keep your colon’s good bacteria fed.
Insoluble Fibre – Found in wheat bran, brown rice, wholegrain breads and cereals, seeds, brazil nuts and the skins of fruit and vegetables. Insoluble fibre has a laxative effect and helps anything which may cause damage to your gut to be pulled out on your next visit to the bathroom.
Resistant Starch – Found in cooked and cooled pasta, wholegrains, potatoes, and rice, unripened bananas, barley and sorghum millet, raw oats and cashews. Resistant starch is the gold star fuel source for your probiotics. This type of essential to help reduce your risk of developing colon cancer as this type makes it all the way down to your colon.
Taking care of your gut health does not end there. Break up with any friendship you have with regular antibiotic use as this kill not only the bad but your good bacteria. Good news is your healthy bacteria can grow back with irregular use of antibiotics. Are you a chronic stressor? Stress is detrimental to your microbiome health and wellness. Achieving enough sleep is also an important component to gut health.
To help keep your microbiome optimal it is important to eat a variety of foods with different fibres. Living off under 10 different foods does not feed your gut with everything it needs or provides your guts with the probiotics to improve and maintain diversity. You may have heard about polyphenols helping to keep your body healthy with their role as an antioxidant but there are many polyphenols which are not absorbed, they travel down to your colon where the good bacteria in your gut use them.
Take home message: Optimal health means looking after your gut health. Grow your good bacteria garden by making plant foods your friend and reap the health benefits.
