The buzz about town is the key role our gut plays in our overall health and wellbeing, with our gut microbiome being found to influence our entire body! The gut microbiome has been linked to many disease states from Inflammatory Bowel Disease to Parkinson’s and cardiovascular disease. There are many simple lifestyle changes we can try to support a healthy gut microbiome.
COLONIC IRRIGATION
Every tissue is fed by the blood, which is supplied by the bowel. When the bowel is dirty, the blood is dirty; and so on to the organs and tissues….it is the bowel that invariably has to be cared for first before any effective healing can take place. Dr. Bernard Jensen, DC, ND, Ph.D.
EAT MORE FIBRE
Many of us don’t eat enough fibre, yet fibre is the main fuel source for our gut microbes. Fibre helps our gut bacteria to produce substances that feed our gut cells, maintain our gut cell barrier and reduce inflammation. Foods high in fibre include fruits, vegetables, nuts, seeds, wholegrain cereals, legumes and pulses.
CHOOSE COLOURFUL FRUIT & VEGGIES
The colour, flavour and odour of plant foods are due to phytochemicals which have numerous health benefits, including feeding the healthy microbes in our gut and inhibiting the growth of harmful bacteria. Foods such as blueberries, plums, purple grapes and red kidney beans are high in phytochemicals and can boost microbiome health.
EAT A VARIETY OF WHOLE GRAINS
Wheat is a staple part of the Australian diet, and wholegrain wheat found in bread, pasta and breakfast cereals is an important source of dietary fibre. However, it is important to vary the types of wholegrains in your diet to encourage the growth of a diverse range of fibre-munching bacteria. Consider adding other wholegrains such as brown rice, quinoa, corn, millet, buckwheat and sorghum to your diet.
DON'T SKIP LEGUMES
Legumes are the ultimate balanced food, providing a rich source of prebiotic fibres and phytochemicals to feed the gut microbiome, but also providing a low-fat source of protein and iron to feed the body. Add some canned lentils or chickpeas to soup, salads or stews to boost your intake of legumes.
QUIT SMOKING
We all know that smoking is not good for our health, but research has revealed that smokers have less species and a lower diversity within their gut microbiome compared to non-smokers.
ENJOY A CUP OF COFFEE
Coffee contains beneficial plant polyphenols as well as soluble fibre that can be used by beneficial gut microbes. Coffee consumption has also been linked with an increase in microbial diversity.
KEEP UP THE EXERCISE
Regular exercise has been shown to increase the production of beneficial short chain fatty acids by our gut bacteria, which provide numerous health benefits such as feeding our gut cells, influencing our immune system and regulating metabolism.
Healthy Gut, Healthy Mind, Healthy Life!