As many of you know, there are trillions of microbes of bacteria, viruses and other cells that dwell in our bodies in the colon weighing 5-6 pounds. It’s vital for our metabolism and immune system. A healthy gut has been shown to reduce the risk of diabetes, asthma and depression. When the gut is not healthy, problems related to irritable bowel disease, diabetes, and obesity may arise.
Simple steps such as these can help improve this vital part of our body: eat healthy foods such as vegetables, fruits, nuts, pulses, and seeds. Avoid highly processed foods. If you read the label on a food container and don’t recognize or understand what’s in it, then you probably should put it back on the shelf. Simple, recognizable ingredients rule.
Eat more probiotics and fermented foods like kimchi, tempeh, sauerkraut, kefir, kombucha, and Greek style yogurts. Try extra virgin olive oil as it has microbe friendly polyphenols. Get good sleep as this can help your gut microbiome too by reducing stress. If you are new to these foods, try them in your grocer or health food store.
Hard training that is appropriate for your fitness level aids gut microbiota composition. Intense exercise indicates a boost to the immune system. Science shows that following these simple steps can improve your health and contribute to reduce chronic disease mentioned above.
Man has consumed fermented foods for thousands of years. Many were made in the home as a way of preserving foods. Today industrial scale production of fermented foods has unfortunately introduced some unwanted additives such as extra salt, sugar and artificial sweeteners.
Fermented foods can change the ability of our bodies to absorb and benefit from the nutrients in a particular food. New bioactive compounds such as organic acids and peptides and may be more nutrient dense when compared to non-fermented foods. There is the potential to boost the immune system and reduce inflammation with a healthy gut.
Bacteria and other microbes can die in the food making process for breads and beer, as an example, after they do their work on starches to help break down some amino acids that can be helpful for our gut. Some fermented foods are produced where the microbes are still alive when we consume them and may remain while others pass out of the body.
Fermented foods can reduce some compounds that cause gastrointestinal irritation issues including “Fodmaps” (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). These sugars are not digested well and cause pain and discomfort for some people. Doctors can discuss this with you and may recommend certain fermented foods to reduce irritability.
The bowel needs fiber, and most people do not have enough in their diets. Fiber is found in fruits, vegetables, whole grains and legumes. Some have more fiber than others. Sufficient fiber is needed along with adequate hydration to prevent constipation. Fiber is not digested but passes our mostly intact. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve.
- Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
- Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
Bowel health is important to keep things moving and reduce straining to relieve oneself. Other benefits include lower cholesterol levels and better control of blood sugar levels. If you are 50 or younger aim for 38 grams of fiber a day for men and 25 grams for women. Over 50 then aim for 30 and 21 grams respectively. If you have not been consuming adequate fiber, then ramp up slowly to see how your bowels react as too much, too soon can cause bloating and cramping.
Some studies suggest that fermented foods may promote a reduction in anxiety and depression, but more research is needed. Regarding obesity, some metabolites help treat this disease and regulate our appetites. The mechanisms are not completely understood yet.
A few people may find a downside to fermented foods especially if they are sensitive to histamines. There may be a small risk of food poisoning from consuming unpasteurized foods. Generally, the probiotic bacteria in fermented foods reduce the growth of harmful microbes.
Bottom line… try some of these foods and introduce them slowly into your diet to see your tolerance. Some have strong flavors such as kimchi and plain kefir and kombucha. Read the labels and avoid some that have extra sugars such as flavored yogurts. Plain is better. You might be surprised and like the sour tang.
Read the labels for what you are consuming. Less ingredients generally means a better food. Personally, I like Grapenuts cereal. The label says wheat, barley, salt, and yeast. Some water is added of course to mix the ingredients.
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Note: the discussion above is to provide information to our readers for their benefit and increased knowledge with the hope of encouraging further study. No health advice is given or intended without consulting your health professional for more insight.