Build Your Microbiome With Gut Goodies
Last week we talked about some signs and symptoms that your gut might be giving you to tell you it needs support. We discussed tummy troubles, sugar cravings, weight fluctuations and skin issues. Some of these signs seem obvious but others like skin troubles might not be. This week, let’s discuss some simple ways that we can start the process of re-balancing the microbiome and food happens to be at the center.
Did you know that the itty-bitty bugs that populate your intestinal system are working hard to help you feel your best physically as well as mentally? That is, IF we have the proper balance. It’s imperative to have the beneficial bacteria out number the pathogens. When we do, we have metal clarity, proper digestion, hormone balance and fantastic skin.
Let’s talk about the awesome gut goodies we can add each day to ensure our bowels are boisterous and our guts feel glorious.
1. Fiber – (insert eye roll here) – I know right? First I said boisterous and glorious and then I followed it with….FIBER! But, let’s be real, fiber is SUPER important to your microbiome and it makes your bowels move which removes all the waste from your body before it gets reabsorbed. Fiber is referred to as prebiotics which includes the types of fiber that the gut bugs eat. The prebiotics help the gut bugs produce nutrients and leads to a much-improved gastro system. Some great prebiotic foods that can be included daily are veggies like asparagus, Jerusalem artichokes, onions and garlic. Leeks are also great and bananas, especially when they are still slightly green.
2. Fermented Foods – These are my absolute favorite foods! I apprehensively started adding small amounts of fermented foods about five years ago and now if I don’t get them everyday, I start to crave them. Fermented foods are foods that have been predigested by bacteria and these bacteria are the best bacteria to help boost your microbiome and they help decrease gut inflammation. Some great fermented options include yogurt, kefir, sauerkraut and kimchi. I have also tried a huge variety of fermented veggies like pickles and beets. What’s most important is that you ensure you are buying a raw ferment and not a pickled product. Once you find your favorite you can even try making it at home. I personally have kombucha brewing all the time and my family and I enjoy drinking it on tap!
3. Sugar and Sweeteners – The best thing you can do to keep your microbiome in balance and prevent an overgrowth of pathogens is to really watch your intake of sugar. Sugar feeds the pathogenic bacteria that can lead to gut issues. The artificial sweeteners kill off the beneficial bacteria in the gut so either way steering clear of sweet foods is best.
4. Exercise – Interesting research has come out suggesting that exercise can increase the diversity of the microbiome. After testing athletes, it was discovered that they have more beneficial strains and more volume of good bacteria than non-active people. It is recommended that we get an average of 150 minutes of moderate activity each week. If you are just starting out it’s best to work your way up slowly.
5. Collagen – One of the things that made the biggest difference for my own gut was the addition of collagen. You can get this as a supplement in the form of powders or capsules but another way is to try some meat stock or bone broth. It’s really simple to make at home and really powerful for improving the gut symptoms we discussed last week. The overgrowth of poor gut bugs can lead to inflammation. The addition of collagen can help soothe and protect the gut lining and build healthy tissues. Remember how a gut imbalance can affect your skin? Well, collagen is also fantastic for skin health as well!
There are many awesome things we can do to support our microbiome which in turn will support a stronger immune system, clearer thinking, more stable moods, improved digestion, possible weight loss and more. Science is just on the cusp of understanding all the things that these tiny gut microbes do to support us. If you are dealing with digestive issues it could be just the sign that you need to start supporting your health with better nutrition.
Are you looking to get even healthier? Are you dealing with gut issues and don’t know where to start? Could you use some support figuring out what foods you could add to your everyday to support getting your microbiome back into balance? Curious about how nutritional health coaching can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation. I work with people from all over the world individually or in groups so don’t let anything hold you back!