“All disease starts in the gut.” This quote is attributed to the ancient Greek philosopher and medic Hippocrates. He may have hit the nail on the head. Today, with the backing of modern scientific research, we learn more and more about the importance of a healthy gut for overall health. Why is the gut so important in keeping us well?
The human gut contains vast amounts of bacteria, Bacteroides, beneficial yeasts and moulds, etc. In fact, these guys outnumber our very own human cells in our body by 1:10. This means, we are 10 times more intestinal microbial flora than we are human, at cellular level anyway. The gut microflora help us digest our food and extract nutrients from it, as well as producing important nutrients from our food. One such example is the extraction of the production of Short Chain Fatty Acids (SCFA) which are thought to be linked to gut-brain communication and thus brain health.
Gut bacteria are vital in producing the bone building Vitamin K, as well as the B Complex vitamins, which we require for energy production. Furthermore, gut bacteria also contribute to the gut internal immune system, which wards off invaders and helps us stay well.
You can see how a disruption in the gut microflora can wreak havoc with out system. So, how can we feed ourselves to feed our gut well? We are so fortunate to be able to pick and chose what we want to eat, so we should make the most of the variety we have.
To improve gut health, you should:
Eat as wide a range of plant-based foods as you can.
This means sometimes pushing the boat out, eating fruit or vegetables you wouldn’t normally eat. I encourage you to eat even those vegetables that might not immediately appeal to you, these include chicory, endive, Jerusalem artichoke, all kinds of cabbages and sprouts, fresh dark green leaves, etc. I am calling out those less favoured vegetables as they contain plant fibres which feed your gut.
Eat wholefood grains daily.
Fibre is the number one food source for intestinal bacteria, they produce these vital SCFA’s to keep your gut-brain connection going. So, when buying bread, opt for 100% wholemeal, also play with eating other grains or grain-like seeds quinoa or amaranth (makes lovely porridge). Eat oat meal or porridge for breakfast occasionally, even add cooked grains to your salads. They are also a hugely important source of slow burning complex carbohydrates, vitamins and minerals, so important in keeping your energy going throughout the day.
Eat probiotic foods.
Fermented foods are an important food source for lactobacilli and bifidobacteria, which form the basis of our healthy gut flora. These bacteria form colonies in our guts, reducing inflammation and warding off invaders. But they are transient, meaning they have to be replaced pretty much daily. Fermentation is the process where these bacteria start working on a particular food and start reproducing, which generates new sugars and vitamins. Our modern diets don’t include many fermented foods unless we make an effort. Eat lots of fresh natural yoghurt (sweeten it yourself), fermented vegetables like kimchi, kefir, or natto and tofu.
Eat the right fats.
Fats are also a useful food source for our intestinal bacteria. They nourish a healthy gut flora. And some fats are even used to kill invaders and maintain a healthy balance. So, make sure to include good plant fats such as extra virgin olive oil, coconut oil, walnuts, sesame seeds, flax seeds, or quinoa and buckwheat. Good fats are also contained in oily fish like mackerel and sardines as well as in grass-fed beef and lamb.
