Scientific research is always telling us just how vital it is to take proper care of our guts. Gut health is associated with better digestion, a healthier immune system and even a slimmer waistline. Thankfully, more and more studies are discovering what properly caring for our microbiome actually looks like.
So, what does eating for better gut health and chronic disease prevention look like. There are some key players that can help (or hinder) your gut microbiome. Check out our guide below.
1. Eat the Rainbow
Fruits and vegetables are a crucial part of any healthy diet, but especially a gut-healthy one. Whether you buy fresh or frozen, most produce is a great source of fiber-which our good gut bacteria uses for food, antioxidants, vitamins and minerals to keep our bodies strong. Some of our favourites include: raspberries, leeks, watermelon, onions and bananas.
2. Don't Be Afraid of Carbs
If you have read our previous carb related blog post you know there's no need to fear carbohydrates! Incorporating sources of carbohydrates, like whole grains, fruits and legumes, have dozens of research-backed health benefits, and one of them is boosting gut health!
Whole grains, like quinoa, brown rice, barley, farro and whole wheat, are full of fiber for slower digestion, and therefore, help avoid crashing an hour later. They also contain protein, vitamins and minerals to help give your body the nutritional boost it needs.
3. Watch Your Alcohol Consumption
We are all may love a glass of wine or beer now and again but there are some pretty strong associations between alcohol and poor gut health. We recommend sticking to the current recommendations of no more than one alcoholic beverage a day for women and no more than two for men a day, to make sure all your other efforts to achieve good gut health aren't wasted.
4. Beware of Sneaky Added Sugars
We all know cookies, ice cream and our cookie mix don't do wonders for our health, and that also translates to our guts. Added sugars proved to lower the amount of good gut bacteria present in one's microbiome while increasing potentially harmful bacteria.
Unfortunately added sugars are hiding in places you'd least expect.
5. Take PREBIOTICS + PROBIOTICS
These prebiotics and probiotics provide no less than 6 billion ‘friendly’ bacteria which will help maintain the favourable pH balance of the intestine thereby improving your gut-brain interaction and aid digestion.
Prebiotics are a special form of dietary fibre that acts as a fertiliser for the good bacteria in your gut. Probiotics are live bacteria that can be found in yogurt and other fermented foods. The use of Prebiotics and Probiotics together is called microbiome therapy. You don’t need to take a Prebiotic for Probiotics to work, but taking them will make your Probiotics more effective.