Trillions of bacteria, viruses and fungi live either on or inside all of us. Keeping a good balance and healthy relationship with these guys is absolutely essential for good health. This team of microorganism work together to make up our gut microbiome, that all work hard to complete a variety of functions in our bodies. They can break down foods the body cant, produce essential nutrients, regulate the immune system, and put up a defence to protect against harmful germs.
An array of factors can disrupt the gut microbiome, including stress, antibiotics, processed and high sugar foods. So, let’s chat more about what we can do to support these little guys and look into 5 foods that help to improve the gut flora.
1/ Dietary Fibre
Getting a healthy dose of dietary fibre from foods like fruits, vegetables, nuts, legumes and whole grains is the best fuel for gut bacteria. When the bacteria in the gut start digesting fibre, short chain fatty acids are produced. These SCFA nourish the gut barrier, support the immune system, and reduce signs of inflammation within the gut.
2/ Fermented Foods
Fermented foods are jam-packed full of beneficial probiotic bacteria such as Lactobacillus and Bifidobacteria. Originally used as a technique used to preserve foods before refrigeration, fermented foods such as kimchi, sauerkraut, tempeh, kefir and kombucha are now easily accessible from health food stores or local markets. They all work by introducing beneficial bacteria into our guts to help balance out our micro-biome.
3/ Bone Broth
Bone broth helps to support the gut by providing essential nutrients to help repair and rebuild the lining of the gut wall. Bone broth also contains a beneficial bacteria ‘Bacteroides’, which help the digestive system to digest and absorb carbohydrates and initiate the break down of fibre from fruits and vegetables.
4/ H20
Although technically not a food water is absolutely essential for optimal gut health. One of the main causes of chronic constipation is dehydration. Having hard and compacted stools in the gut slow down the digestion rate, leads to an over fermentation of stool in the gut, resulting in excess gas, bloating and ultimately die off of beneficial good bacteria. Drinking at least 2L of water and day helps the digestive tract to stay smooth and hydrated and help with better elimination of waste products.
5/ Turmeric
Turmeric’s bioactive ingredient curcumin is believed to be one of nature’s most powerful anti-inflammatory. For this reason, research suggests that turmeric may be beneficial in the treatment of inflammatory bowel disease and IBD like symptoms. Not only does it have an anti-inflammatory effect on the gut, it also stimulates the gallbladder to release bile. Bile is needed to break down foods ingested, especially fats. So don’t be shy to order that turmeric latte, it’s doing your gut a whole lot of good.
Written by: Greta Thurgood
Colonic Hydrotherapist
Greta is a trained Colon Hydrotherapist, and is passionate about gut health and digestive issues. Book in for a Colonic using our handy online booking system, and let Greta help you with your digestion.
