Tips for a Healthy Gut
Updated: Apr 7, 2023
Why Tips for a Healthy Gut?
Our guts are filled with about 100 trillion diverse range of bacteria, some ‘bad’, but many are beneficial that impact our health. This ecosystem is called our microbiome, and when our ecosystem is out of balance, problems arise.
Microbiome’s role
Digest foods and absorb nutrients
Modulate neurotransmitter production impacting our moods and behaviours. 95% of our total serotonin is concentrated in the gut
Promote a healthy immune system and the ability to fight germs and tolerate foods. 70-80% of the body’s total immune cells are concentrated in the gut
Gene expression
Modulates energy and focus levels
Modulates out weight and metabolism
Regulates level of inflammation and how we detox our body
Impacts skin health What can impact out gut? Our microbiomes are like fingerprints, unique to each individual. Factors that impact out gut include:
Mode of delivery at birth (caesarean over natural)
Method of feeding (bottle-fed over breast fed)
Lack of childhood exposure to microbes (hygiene hypothesis)
Medications such as antibiotics, metformin, and neurofen
High stress levels
Diets high in refined sugars and artificial sweeteners
High alcohol intakes
Avoid or limit
Alcohol (2 standard drinks or less; aim for at least 3-4 alcohol free days a week)
Salty processed foods (table salt)
Highly processed, sugar/ artificial sweetened containing foods
Heavily caffeinated beverages such as energy drinks and pre-workout
What to include
Prebiotics: 1⁄2 cup lentils, chickpeas, soybeans or other legumes, 1⁄2 cup wholegrain cereals (oats, brown rice barley), 1⁄2 cup cooked onion, garlic, Jerusalem artichoke,, leek, asparagus, Chicory and dandelion root, 1 medium apple or banana, 1 tablespoon flax seeds, Seaweed
Probiotics: 1⁄2 cup fermented foods such as sauerkraut, kimchi, and pickled vegetables (such as green olives), 1 cup kombucha, 3⁄4 cup natural/ Greek yogurt, kefir and soy, almond or coconut yogurt, Raw and unpasteurised goat and sheep cheese, 1 cup miso soup or fermented soy (tempeh and tofu), Natto (fermented soybeans)
Healthy Fats: 100g oily fish such as salmon, mackerel, anchovies,, sardines, herring
Mindset: At least 5 minutes daily of: mindfulness, gratitude, meditation, and self-care
Hydration: Women aim for 8 cups (2 litres) of fluid per day, Men aim for 10 cups (2.5 litres) of fluid per day, Children from 1 years aim for 4 cups (1 litre) of fluid per day. Fluids: 20% daily fluids from food, the rest from water and herbal teas
Movement: Deep breathing, walking, stretching, yoga/Pilates, HIIT, dancing, bike riding
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