Gut Friends - 7 gut friendly foods
There are around 40 trillion bacteria in the human body, most of which are found in the gut. An estimated 70-80% of your immune system is located in the gut. Collectively, they are known as the gut microbiome, and they are incredibly important for our overall good health. Studies have shown that a disrupted microbiome can lead to numerous chronic diseases. Health conditions such as heart disease, type 2 diabetes, obesity, and general inflammation all appear to be impacted by diet-influenced (what we choose to eat) changes to the microbiome.
How to promote a healthy microbiome?
In recent decades, we have somewhat abandoned traditional ways of eating, in favour of instant, on the go, highly processed foods. Buying processed foods can lead to eating more than the recommended amounts of sugar, salt and fat, regularly. These foods can also be higher in calories due to the high amounts of added sugar or fat in them. The key to ‘Gut Health’ is similar to how we ourselves thrive. Our, microbiome thrives on variety. Aim to eat a wide variety of fresh, whole foods, mainly from plant sources like fruits, veggies, legumes, beans, and whole grains. Try new foods and flavours as well as the following *7 Gut Friendly Foods. Make ‘Gut friends’ with your microbiome.
Olive Oil - Is one of the healthiest fats we can eat. Especially high quality Extra Virgin (cold pressed) olive oil. Adds taste and flavour to food and unlike many oils, it’s safe to cook with at a low temperature. With a rich range of health benefits including antioxidants (natural molecules that help neutralise harmful free radicals in our bodies) and polyphenols (beneficial plant compounds) proven to reduce and calm inflammation. Extra-virgin olive oil affects the gut microbiome by reducing the abundance of pathogenic bacteria, stimulating the growth of beneficial bacteria, and increasing the production of microbial produced *short-chain fatty acids (SCFAs), which exert a wide range of anti-inflammatory effects. As well as it being good for for heart, brain and bone health. A whole host of reasons why we should choose to use and enjoy this wonderful health promoting natural oil.
*SCFA’s are the energy source for gastrointestinal epithelial cells. A type of cell that covers the inside and outside of the surfaces of our body.
Vegetables & Fruit - We all know that eating a variety of fresh vegetables and fruit is good for our health. Once again the key to having happy gut and overall health is variety. Change the choice of vegetables and fruit by colour. Swap your usual orange carrot for purple sprouting broccoli, or white potato for yellow butternut squash, an orange sweet potato. Ditch the knife and leave skin and peel intact to boost both soluble and insoluble fibre intake. Fibre acts like a broom for the digestive system, helping the gut to push waste through the intestine. Aim to eat at least 35g of fibre each day.
Soluble fibre helps to feed and nourish the gut microbiome. Soluble fibres are considered to have prebiotic properties because they are fermented (broken down) by the beneficial bacteria in the gut to produce essential short-chain fatty acids (SCFA’s), helping to control inflammation and prevent leaky gut. Insoluble fibre helps to speed the passage of foods through the stomach and intestines and adds bulk to the stool. A diet rich in both soluble and insoluble fibre help to create happy gut health.
Some great fibre rich vegetable & fruit foods are:
raspberries, artichokes, green peas, broccoli, chickpeas, lentils, beans, bananas & apples , carrots, beetroot, cauliflower, aubergine and Swiss chard.
Fermented foods - These foods have been part of the human diet for centuries. Initially produced as a way to preserve food, improve flavour and eliminate food toxins. Today, these foods are being celebrated for their health benefiting potential. What are fermented foods? “foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action” - by E Dimidi · 2019. Essentially, fermentation is a process in which bacteria and yeast break down sugars. Great examples of these foods include:
Komcucha, Kimchi, Sauerkraut, Kefir, Pickles, Miso, Yoghurt. Cheese - unpasteurised, and some Dark Chocolate.
The unique flavour and texture created by the process of fermentation is due to the different species of bacteria and yeasts. The microbes in fermented foods are more likely to survive the transit into the colon, rather than shop bought bottled alternatives. This is due to fermented foods being in their natural ‘full food form’ state V’s a man made supplement.
Live Apple Cider Vinegar (LACV) - Another fermented food deserving a ‘solo’ mention, because unfiltered live apple cider vinegar with mother contain natural probiotics (friendly bacteria) that benefits the immune system and gut health. This acid can also help with blood sugar control and may help boost weight loss as well as prevent damage from free radicals. A Huge whole ‘wealth of Health’ in a bottle!
You can drink LACV, diluted in hot or cold water. Drinking it before or after eating. Add it to salad dressings, marinades, sauces or hearty stews to liven them up.
Turmeric - Has been used for centuries in traditional Asian medicine and cooking, well known for its healing properties. Turmeric’s gut health benefits are attributed to the compound called curcumin.
Curcumin is a polyphenol (a type of antioxidant that fights free radicals that cause cellular damage) that gives turmeric its bright yellow colour and has both potent anti-inflammatory and antioxidant properties. Curcumin has been extensively studied for its helpful role in gastrointestinal health. Latest research has shown it can support the growth of beneficial gut bacteria, protect the gut lining, help alleviate Irritable Bowel Syndrome (IBS) as well as potentially prevent gut inflammation.
To boost the health benefiting properties of turmeric, pair turmeric with black pepper and fat. New research shows that this pairing increases curcumin's bioavailability (The ability of a substance to be absorbed and used by the body). Add it to rice, toss it with roasted vegetables & greens, use it in soups, blend into a smoothie or make tea.
Oily Fish - Much like olive oil, oily fish is full of good fats. The key ingredient is Omega 3. A study published in Nature Science Journal found that omega-3 fatty acids increase the diversity of healthy gut bacteria. Omega-3s also help increase the production of short-chain fatty acids (SCFA’s). In addition, studies indicate that omega-3s help maintain the integrity of the intestinal wall and its interaction with host immune cells - “Our immune system has innate and adaptive components, which cooperate to protect the ‘host’ (us) against microbial infections.”
Better gut integrity = Happier, healthy human.
Good food sources of Omega 3 are: Fish and other seafood - especially cold water fatty fish, such as salmon, mackerel, herring, and sardines. Nuts and seeds - such as flaxseed, chia seeds, and walnuts. Plant oils such as flaxseed oil.
Seaweed - Rich in fibre, packed with nutrients this food has been shown to lead to a significant reduction in inflammation and increase insulin sensitivity. Seaweeds, are a rich source of components (polysaccharides, polyphenols, and peptides) which may exert beneficial effects on our gut health through its ability to enhance bacterial diversity and abundance. An imbalance of gut bacteria has been linked to the development of disorders such as inflammatory bowel disease (IBD), immunodeficiency, hypertension (high blood pressure), type-2-diabetes, obesity, and cancer.
As well as boosting the diversity and abundance of our Gut friends, It's the best dietary source of iodine, which helps support the thyroid gland. It also contains antioxidants that help protect our cells from damage. Zinc and Iron important minerals needed for good health. Iron is required for oxygen to travel to the tissues and organs, while zinc prevents illness by supporting the immune system. Vitamin K, a group of vitamins that the body needs for blood clotting, helping wounds to heal. And B vitamin’s, B vitamins have a direct impact on our energy levels, brain function, and cell metabolism.
Seaweed can be purchased from most Asian supermarkets. Nori, the type commonly used to roll sushi, may also be available at supermarkets. Dried nori or dulse make a good savory snacks. Or crumble them over salads to add a dash of umami flavor. Spirulina and chlorella can be incorporated into smoothies. Many types of seaweed can also be incorporated into warm dishes, including soups, stews, and baked goods.
Choosing to take action today by supporting ourselves to make healthier lifestyle choices, like supporting and promoting our gut friends health, helps towards building and creating a better and happier version of ourselves longer term.
*NB People taking any form of medication and or, have an existing health condition should always check with their Doctor or Medical health advisor before including any of the above foods in their diet.
If you’d like to learn more about Gut Friends & how Gut Friendly Foods affect your health, or need support with your Health & Wellbeing journey. Please use my contact form to get in touch.
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Helping you achieve success and fulfilment in all areas of your life. Best wishes always - Julie