The world of health and wellness has become quite confusing. With trends and fad diets constantly phasing in and out it can become difficult to know what foods to eat, what types of exercise to do, how much sleep to get, and so on. No matter what is trending, one thing holds true, daily behaviors shape your wellbeing. And, when those daily behaviors favor a healthy gut you are on the right track.
It’s crazy to think about it, but we are primarily bacteria. As a matter of fact, the gut microbiome is made of over 1,000 species of tens of trillions of small organisms. And, these organisms play a crucial role in gut health and overall health. They are largely responsible for important body functions and have the capability to affect the body’s mineral and vitamin absorbency, digestion, hormone regulation, immune response, and the body’s ability to get rid of toxins.
When it comes to the health of the gut microbiome, we are looking for both richness and diversity, in other words, a large community of diverse friendly bacteria. So, how do we achieve this? It starts with what you allow in. It starts with your diet.
Diet doesn’t have to mean a special eating plan with the goal of losing weight, rather, it refers to your everyday eating habits. So, what eating habits support a healthy gut? Here are four food categories to consider.
Friendly Probiotics
So, what are probiotics? According to the World Health Organization, probiotics are live microorganisms which, when administered in adequate amounts, confer a health benefit on the host. In simple terms, they are beneficial bacteria that help promote gut health.
Probiotics are living beneficial bacteria, similar to the flora that occur naturally in the body, that promote a balanced gut microbiome. They are commonly available as supplements and can be found in fermented foods including yogurt, kimchi, raw sauerkraut, kombucha, and more.
By now, you might be thinking, “if I already have trillions of bacteria in my body why do I need more?” Well, it’s all about balance. Today, we are fighting an uphill battle when it comes to maintaining a balanced gut microbiome. Many negative factors including processed foods, constant stress, antibiotics, and more actually eliminate your good bacteria making it important to continually replenish it.
A simple way to ensure you are getting adequate probiotics is to supplement daily with a high-quality probiotic.
Tryptophan-Rich Foods
In our intestines, the first-line of defense is called the gut barrier. When the gut barrier is neglected, it can have poor consequences affecting the gut microbiome which impacts mental and physical health. There are nine amino acids that are crucial to supporting this gut barrier and fighting off harmful pathogens. One of the nine essential amino acids is called tryptophan which plays an important role in supporting your gut. These friendly fighters are called metabolites, which are key modulators of the gut microbiome. Researchers learned more about these important metabolites as they delved into the impact of the Western diet on our bodies. Unhealthy and ‘fast’ foods contribute to a lack of metabolites like tryptophan.
Adding tryptophan-rich foods into your diet and avoiding fast and processed foods support metabolism and creates serotonin (the happy hormone). You can increase your tryptophan intake with foods like eggs, chicken, cheese, fish, milk, peanuts, pumpkin, and sesame seeds.
Polyphenol-Rich Foods
What are polyphenols? They are compounds that occur naturally in plants. Many of us consume polyphenol-rich foods like fruits, veggies, coffee, wine, and tea daily. There's no doubt they are healthy for us, but what do they have to do with our gut bacteria?
While a small percent of the consumed polyphenols are absorbed in the small intestine the rest make their way to the gut microbiome where they are broken down. This is where polyphenols work their magic. They actually decrease bad bacteria and promote the growth of good bacteria.
Bottom line, go ahead and load up on these plant-based foods and let them support your gut microbiome.
High Fiber Foods
When dietary fiber enters the digestive system, it acts as a prebiotic in your gut microbiome. Prebiotics are specialized plant fibers, fertilizing, and stimulating the growth of good bacteria in your microbiome. Dietary fiber can’t be digested by your body, so as it passes through, it becomes food for the microbes and bacteria that support you.
Lucky for you, dietary fiber can be found in many whole foods! From vegetables to grains, fiber intake can happen at each meal. Add some boiled beans and lentils to your salad, or some chia seeds to your smoothie for a healthy intake of dietary fiber each day.
Supporting your gut microbiome is just like any other part of wellness, it is based on daily habits. What we eat each day has a direct impact on our wellness, especially our gut health. Choosing to follow a whole foods diet while supplementing probiotics, and prebiotics can take your gut health to the next level.
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