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Top Tips for Healthy Bacteria
Many many trillions of bacteria live in your gut. Eating the right foods promote and enhance the amount of good bacteria in your gut while bad ones support the bad bacteria in your gut [Source].
Recent advancements in our technical scientific capabilities have shown the importance and correlation between your overall body health and how you feel in your gut (stomach/centre). Healthier guts are associated with stronger immune systems, better heart health, better brain, better mood, better sleep, and better digestion. It is also closely linked to the body’s ability to fight and prevent certain cancers and autoimmune diseases [Source].
Top Lifestyle Tips for Healthier Guts
Increase Fibre Intake:
Fibrous foods help feed healthy bacteria that improve your immunity, reduce inflammation, prevent and minimise chronic illnesses, and when healthy gut bacteria is established, will improve your mood.[Source]
Fruits and vegetables are scientifically proven to contain the widest range of nutrients for the sustenance of healthy gut bacteria. In fact, many of the fibre contained within these natural health nuggets are actually indigestible for your body, however they are broken down and consumed by the healthy gut bacteria in your stomach which will help them flourish, multiply, and have strong immunity.[Source]
Beans and Legumes are also very fibre rich and are very good for your gut bacteria. (which studies reference) Studies show that a diet high in fibrous foods, especially fruits and vegetables, will promote good gut bacteria and kill out harmful ones that are associated with chronic pain.[Source]
Try Prebiotic Foods:
Prebiotics are a source of nutrition for healthy gut bacteria and can be found in foods like ‘chicory root, raw dandelion greens, leeks, onions, garlic, asparagus, whole wheat, spinach, beans, bananas, oats, and soybeans’ [raw dandelion greens, leeks, onions, garlic, asparagus, whole wheat, spinach, beans, bananas, oats, and soybeans] [Source]
Probiotic foods are alive, with bacteria and yeasts found in them as they ferment or age over time When these foods are injested, they improve gut variety and gut health. Probiotic food examples are sauerkraut, miso, kimchi, kefir, and kombucha (check out our kombucha recipe and starter guide) [Source]
We will delve a bit deeper on fermented foods because they can have an incredible impact on your gut health and how you feel in there right quickly and effectively.
What is fermentation?
Fermentation is the process of ageing foods that utilises bacteria or yeast for the production of acids and/or alcohol from sugars found in those foods. Fermented foods are thought to be alive, or thought to have cultures of living bacteria within them. There are many types of health promoting bacteria in fermented foods and having fermented foods in your diet keeps your gut flora happy, flourishing, and powerful.[Source]
Lactobacilli is a type of bacteria found in fermented foods like yoghurt which have a particularly positive role against inflammation in the gut (please refer to leaky gut blog post for an in-depth break down on a coeliac’s journey for bio-digestion of gluten) by reducing the bacteria known as Enterobacteriaceae which is also associated with other chronic diseases.[Source]Yoghurt consumption has also been proven to adjust your microbiome and intestinal bacteria to enable improvements in lactose digestion, especially for those who are afflicted with lactose intolerance. [Source].
It is ideal to stay away from high sugar yoghurts, as these will not have positive health effects on you due to the amounts of sugar within them. [Source] *You want to opt for natural yoghurts that have natural cultures within them.
Key Point On Fermented Foods
‘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'[Source]
Avoid Fatty Foods:
Stay away from high fat dairy products as they enable and enhance bad gut bacteria. Keep your consumption of fats as low as possible as they multiply the bad bacteria in your gut that are the basis for all chronic illnesses. It is best to use low fat alternatives where possible. There is no evidence that a reduction of meat and animal products intake is evidence of promoted health however it is well understood that plant based products are naturally much lower in fats [Source]
Eat a Wide Range of Different Foods:
There are many species of bacteria in your gut, each of these living bacteria have a role in your gut, and they all need food to grow or multiply. It is generally accepted that a wider range Microbiota in your gut is a signal of good gut health, as you would enable yourself to the advantages and capabilities offered by each of these types.[Source]
One of the ways to achieve this Microbiota is by eating a wider range of diverse foods. The issue is our fast living and comfort preferences manifest in this shocking statistic that 75% of all food consumed worldwide is made of 12 plants and 5 animal species.[Source]
Best Foods To Eat Everyday & Why
- Broccoli: Packed with glucosinolates that fight inflammation and cancer[Source]
- Bananas :Fight inflammation and stabilise gut bacteria[Source]
- Jerusalem Artichokes: Rich in the prebiotic fibre inulin[Source]
- Blueberries: Enhance immune system and destroy harmful bacteria[Source]
- Raspberries: High in fibers, manages weight loss, high antioxidant [Source]
- ARTICHOKES– a good fibre source that allows the growth and strength of your healthy gut bacteria, it also is proven to reduce risks of inflammation in your gut, bowel irritation and cancer, and improves[Source]constipation/diarrhoea problems. The inulin in the artichokes is a fibre that behaves as a prebiotic.[Source]
- GREEN PEAS: peas have insoluble fibre that acts as a bulking agent to help food move through your tracks. It is also highly fibrous which helps promote the healthy flora in your gut which need the fibre for growth and to stay strong.[Source]
- CHICKPEAS: High in protein and fibre, these beautiful peas can help with a variety of issues, including weight management, risk prevention as they are a great source of fibre for healthy bacteria in your guts that promote them and keep them strong.[Source]
- Lentils: Promote your microbiome’s flora and also improves your bowel movements.
- Beans (Kidney, White, Pinto): Beans are very nutritious, are an abundant source of dietary fibre, protein, and key vitamins and minerals needed for a healthy body, they reduce blood sugar, cholesterol, and due to their fibre density are able to promote your gut flora, feed them, and make them stronger.
- Whole Grains: Whole grains are a highly nutritious fibre rich carbohydrate. Many of those carbs are not very easily digested in the human body, directing them from the small to the large intestine. In the large intestine these fibrous carbohydrates are broken down by the microbiota which help it and other helpful bacteria grow.[Source] Reduce heart disease, lower stroke risks, reduce obesity risk, support healthier digestion, reduce chronic inflammation- so a ton of benefits.
Three main bacteria that are promoted by whole grains are and what foods promote/offer them: [Source]
- Bifidobacteria: Apples, artichokes, blueberries, almonds, and pistachios are examples of foods that promote healthy/good body bacteria (bifidobacteria). [https://www.healthline.com/nutrition/improve-gut-bacteria]
- Lactobacilli: Yoghurt, Kefir, Sauerkraut, Pickled Vegetables, Kimchi
- Bacterioidetes: Beans, legumes, lentils, highly fibrous vegetables
The key point about whole grains is they have a measurable improvement and catalyse the growth of healthy microbiota which can in turn improve your overall digestion (metabolism). [https://www.healthline.com/nutrition/improve-gut-bacteria#section7]
- Fibre- Eat as much of it as you can
- Introduce your flora to prebiotic and probiotic (fermented) foods.
- Fermented foods help diversify and solidify your healthy gut bacteria and can massively improve your gut health
- Eat as wide a variety of foods as possible
- Top Foods we recommend for healthier guts
If you think there’s anything else we should include here please shoot us an email or drop a comment below!