Gut health and feeding your microbiome
Getting more fruit and vegetables into our diet is one of the best ways to support optimal health, in particular to improve your gut microbiome. In fact, the health of your gut microbiome is KEY to your overall health.
What is the gut microbiome?
The gut microbiome comprises of the trillions of microbes that live in your gut.
What does the gut microbiome do?
One key job the microbiome performs is to digest fibre from the food you eat, as your body can’t digest it on its own. Your microbes turn fibre into molecules such as short chain fatty acids that are important for gut health, blood sugar/fat control, appetite regulation and the immune system.
The precise mix of microbes in your gut directly influences your health. This is because some microbes are beneficial and others are harmful; too many harmful bacteria can contribute to a number of health conditions, including obesity and autoimmune diseases. Scientists also believe that having a lower diversity of microbes in the gut i.e. fewer different species, can also put you at risk of disease. Having a diverse microbiome with many beneficial microbes is therefore important for your health.
How does food impact your gut microbiome?
Research has shown that the foods you eat have a major influence on your gut microbiome and the key is to feed your good bacteria the food they like. There are three key ways to do this:
What is the gut microbiome?
The gut microbiome comprises of the trillions of microbes that live in your gut.
What does the gut microbiome do?
One key job the microbiome performs is to digest fibre from the food you eat, as your body can’t digest it on its own. Your microbes turn fibre into molecules such as short chain fatty acids that are important for gut health, blood sugar/fat control, appetite regulation and the immune system.
The precise mix of microbes in your gut directly influences your health. This is because some microbes are beneficial and others are harmful; too many harmful bacteria can contribute to a number of health conditions, including obesity and autoimmune diseases. Scientists also believe that having a lower diversity of microbes in the gut i.e. fewer different species, can also put you at risk of disease. Having a diverse microbiome with many beneficial microbes is therefore important for your health.
How does food impact your gut microbiome?
Research has shown that the foods you eat have a major influence on your gut microbiome and the key is to feed your good bacteria the food they like. There are three key ways to do this:
- Eat 30 different plants each week. Your gut bacteria love fibre and the wider diversity of fibre-packed plants you eat, the happier and more diverse your gut microbiome will be. Thirty might sound a lot but it’s not so difficult once you realise herbs, spices, nuts and seeds all count towards your total. Base your plate on plants, mix up your salad leaves/greens, add one extra veggie than a recipe requires and snack on fruit and vegetables, nuts and seeds; all easy ways to help you get more plants into your diet.
- Add colour to your plate. This increases the beneficial antioxidants and polyphenol compounds you consume that feed and maintain your microbiome and overall health.
- Include some fermented foods daily i.e. natural yoghurt, kefir, sauerkraut, kombucha as these all contain good bacteria that increase the number and diversity of bacteria that make up your microbiome.