Gut Health Food

Microbiome?

 Now, more than ever, we are beginning to understand the importance of gut health beyond indigestion and diarrhea. The ecosystem living in our digestive tracts is referred to as the microbiome.

Gut bacteria is one of the most essential components of good health and wellbeing, since it aids in the digestion of meals to provide energy to the body and absorbs nutrients to maintain whole-body wellness.

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The gut microbiome contains trillions of beneficial and harmful bacteria, and the foods you consume have an important role in maintaining a healthy gut. If the microbiome balance is off (dysbiosis), it creates an atmosphere that might expose you to sicknesses and health issues. 1

Dysbiosis

Some foods contain helpful bacteria (probiotics) and some foods feed them (prebiotics).

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But a lot of food, drinks and medications seriously challenge the good bacteria, leading to an imbalance of the microbiome known as dysbiosis and:

• aching joints

• acid reflux

• acne

• bad breath

• bloating

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• chronic fatigue

• constipation

• diarrhea

• difficulty urinating

• food intolerance

• gas

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• indigestion

• inflammation

• nausea

• psoriasis

• rashes

• trouble urinating

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• upset stomach

• vaginal or rectal itching

Probiotics

Fermented foods that contain probiotics may also contain histamine. Histamine helps regulate the digestive, immune and nerve systems. In the digestive tract histamine means inflammation, which can lead to a leaky gut problem.

Probably the best-known food to contain probiotics is yogurt. But not all people are okay with dairy and not all yogurt contains active cultures of probiotics.

So, for these reasons, verified live culture probiotic supplements are better at replenishing good bacteria to restore microbiome balance and function than food alone.

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Prebiotics

Other foods like leafy greens, berries, and bananas contain the favorite food of good gut bacteria, prebiotics.

Leafy Greens

While a favorite of Keto enthusiasts, spinach has histamines and oxalates which can cause leaky gut and kidney stones. But there are plenty of leafy greens left, some better than others, personal tastes vary but since they are all leaf, organic is important.

Kale may be more nutritious than spinach, but it can be too bitter for some people, so baby kale may work for them.

And speaking of babies, microgreens or sprouts can contain 40 times the nutrition of their adult counterparts. And with about one square foot of kitchen countertop, your carbon footprint just disappeared. Plus, with certified organic seeds, you are in total control of what goes into your belly when you sprout your own home grown microgreens.

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Cabbage grows above the frost line from spring to fall, making it one of the most accessible greens throughout the world and history. Making cabbage a staple in nearly every cuisine. But like many of its cruciferous cousins, broccoli, cauliflower, kale, bok choy, arugula, Brussel sprouts, collard greens, watercress and radishes, the sulfur taste limits these green powerhouses to savory dishes.

Beet and turnip greens are also hearty in temperate climates, but usually discarded during food prep. They are nutritious and delicious but like kale, may be a little too flavorful for some. Not necessarily smoothie material.

Bananas or Berries, Which is Best for Gut Health?

Bananas are a low-cost food that can help nourish your gut and are recognized to be good for digestion. They include inulin, a soluble fiber prebiotic that helps feed the beneficial bacteria of the gut. A recent study also demonstrated bananas’ ability to help regulate bowel consistency when stressed. 2

Blueberries are one of the healthiest fruits you can consume. Especially for gut health. Antioxidants contained in them help to reduce irritation in the gut.

Berries are high in prebiotics and one of the most vitamin C-dense fruits, which can all help improve gut barrier function, enhance nutrient absorption, and provide protection from harmful chemicals.

Are Oats Inflammatory or Anti-inflammatory?

The current consensus is that oats are anti-inflammatory. But be careful, some people with sensitivity to gluten may also experience sensitivity to oats. But for everyone else, oats are awesome.

Beta-glucans are a type of soluble fiber found in oats that creates a gel-like material that moves slowly through the digestive tract, helping to keep energy levels stable and a feeling of fullness.

Furthermore, this sort of fiber aids in the maintenance of blood sugar levels, which is also important for gut health since an unhealthy or imbalanced gut also leads to high blood sugars.

So, starting each day with a smoothie made from a handful of leafy greens, a handful of berries, a handful of raw oats, may well be the new breakfast of champions. Or at least a good way to feed your gut microbiome.

We also recommend taking your probiotic supplements at night, just before bed to let them go to work overnight.

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/

2 https://pubmed.ncbi.nlm.nih.gov/25208775/

3 https://pubmed.ncbi.nlm.nih.gov/31808762/

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8401220/

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