Your gut microbiome impacts every cell and system in your body.
Almost every disease is connected to the state of the trillions of microorganisms (microflora, microbiota) that live in your gut.
YOUR GUT MICROBIOME & DISEASE
As a naturopath, I help my clients learn how to rebuild, maintain, and protect their health.
And the ability to protect your health begins within your gut.
In a healthy gut, you have rich and diverse numbers of beneficial microflora.
BUT when there is an imbalance between healthy and unhealthy microbes in your gut (gut dysbiosis), you become more susceptible to sickness and disease.
I liken gut health to our solar system.
Imagine Earth as it revolves around our sun.
The sun powers all life processes on Earth.
Your body functions in a similar way.
Your gut microbiome is like the sun to the systems that maintain your life.
Your health is directly affected by the trillions of microorganisms living in your gut.
Like the sun, your gut microbiome powers your life processes.
GUT HEALTH EQUALS STRONGER HEALTH
Your immune system is your defence against sickness and disease.
And the strength of your immune system is totally dependent on your gut microbiome.
Gut dysfunction is a driver of disease because your gut microflora and immune system are inseparable.
Beneficial gut microorganisms (microbiota, microflora) regulate both your innate and adaptive immune balance.
A healthy gut microbiome communicates with your immune cells and controls how your body responds to infection.
Having ‘optimal’ gut microflora increases your resistance to disease-causing pathogens and reduces your risk of cancer too.
FOOD HEALTH BENEFITS
The food you eat every day (your diet) is critical to your health.
The nutrients in food enable your cells and systems to perform their vital functions.
Food health focuses on giving your cells the ingredients they need to function properly.
If you don’t get the right balance of nutrients from your diet, metabolic processes decline, and health deteriorates.
Imagine the diet-related diseases and disorders we could change if we treated the food we eat as our medicine.
A healthy diet is related to a flourishing microbiome, a strong immune system, and a lower risk of disease.
Diet is also a key factor of healthy longevity in cultures where people live long lives.
Studies found that our gut microbiome is causally associated with how long and how well we live.
The relationships between your diet, gut microbiome, health, and disease are obvious.
Feeding your gut microbiome the right nutrition is essential for health and healing.
PREBIOTICS FEED YOUR MICROBIOME
Using targeted nutrition to induce microbial change in your gut offers promising health benefits.
Eating prebiotic food improves your intestinal health and immune status by increasing the population of protective microorganisms.
PREBIOTIC POWER FOODS
Prebiotic research originally focused on non-digestible, fermentable dietary fibres that could boost the growth and activity of beneficial gut microflora.
It’s now recognised that a wide variety of foods and herbs have prebiotic properties that benefit your gut microbiome.
The following lists are some of the foods beneficial gut microflora thrives on.
To promote better gut health, include 5-7 serves of prebiotic foods in your daily diet.
Organically grown food is always best.
FRUIT & VEGETABLES
Asparagus
Apples
Artichokes
Arugula
Avocado
Bananas
Beet greens
Beetroot
Berries
Broccoli
Cabbage
Celery
Dandelion greens
Dark leafy greens
Eggplant
Endive
Fennel
Garlic
Grapefruit
Green beans
Green peas
Heritage potatoes
Jerusalem artichoke
Kale
Kiwi fruit
Leeks
Mango
Mushrooms
Onion
Pomegranate
Radicchio (Italian chicory)
Seaweed
Snow peas
Spinach
Spring onion
Sweet potatoes
Swiss chard
Tomato
Unsulphured dried fruit
Watercress
Watermelon
RAW NUTS
Almonds
Brazil nuts
Cashew nuts
Chestnuts
Hazelnuts
Macadamia nuts
Pecans
Pistachio nuts
Walnuts
WHOLE GRAINS
Amaranth
Barley
Black rice
Brown rice
Buckwheat
Chia seed
Linseeds (flaxseed)
Oat bran
Psyllium
Quinoa
Rye
Spelt
LEGUMES
Black beans
Chickpeas
Kidney beans
Lentils
Pinto beans
Soybeans
White beans
HERBS & SPICE
Black pepper
Burdock root
Cayenne pepper
Chicory root
Chillies
Cinnamon
Curcumin
Ginger
Ginseng (red ginseng extract)
Licorice root
Marshmallow root
Oregano
Panax ginseng (berries extract)
Rosemary
Slippery Elm
Turmeric
DRINKS
Cacao
Green tea
Jiaogulan (gynostemma) tea
Pu-erh (fermented black tea)
SWEETENERS
Raw honey
GUT HEALTH RECIPES
Eating a healthy diet can be delicious when you know how to create dishes you fall in love with.
The good news is there are some amazing chefs that freely share healthy plant-based recipes on YouTube and their blogs.
If you want recipe ideas for creating better gut health, visit our Healthy Eating Directory blog.
We also share recipes and a delicious Boost Porridge on our blog that are ideal for nourishing beneficial gut microorganisms.
You can also join our Pinterest page, which has folders full of inspiring recipes.
Explore the many ways food can delight your taste buds and be good for your health.
And if you haven’t seen my blend created to promote beneficial gut bacteria, click on the link to NOURISH Prebiotic Breakfast Drink.
All the very best,
REFERENCES
We have included live links in our references so you can explore gut microbiome and disease, diet and longevity studies, and the role of prebiotic foods in human health.
GUT MICROBIOME & DISEASE
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DIET & YOUR MICROBIOME & LONGEVITY
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PREBIOTICS
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