When it comes to the bacteria in your gut, every time you eat, you are feeding somebody. Unfortunately, the modern industrialised diet is all too often feeding the bad guys and, just as important, starving the good.
To put it simply, “bad” bacteria tend to feed on sugar and unhealthy fats (processed and junk foods). And the single most important nutrient that good bacteria need to thrive inside you is fibre.
When they have plenty of fibre they can do their job — and your digestion, mental function, and even your mood reap the benefits. It’s clear that fibre is critical to gut health.
It’s estimated that our Paleolithic ancestors got an average of up to 100 grams per day. Compare that to the average Brit, who gets only 18 grams per day, and the average American, who gets even less — just 15.
Most of us are literally starving the good bacteria that would, if we only gave them the chance, be digesting our food and making the brain-boosting chemicals we need to thrive.
We know that junk food, lack of fiber, glyphosate, antibiotics, and other toxins can compromise the bacteria upon which your digestion and brain health depend. Is there anything you can do about it?
Well if you have been following me for awhile, you’ll know the answer, of course! There’s a lot you can do to nurture a healthy microbiome and to support a flourishing collection of beneficial bacteria in your digestive tract.
1) Don’t kill the good ones.
When you steer clear of unnecessary antibiotics, glyphosate, and environmental toxins, you help to create the conditions for microbial health. Organic food, anyone?
This means switching to more natural cleaning, body care and kitchen products, eating cleaner - basically reducing your all-over chemical load. You can learn more about this in our online detox program.
2) Don’t feed the bad ones.
A diverse population of health-promoting flora protects your gut from the less helpful strains. But not all flora are good for you. A diet high in sugar, unhealthy fat, and processed food can feed the very kinds of flora that will cause gas, discomfort, bloating, and chronic inflammation.
3) Feed the good ones.
Probiotics are the so-called “good” microorganisms inside your gastrointestinal tract. They aid in digestion and keep your tummy happy. Like all living things, probiotics must be fed in order to remain active and vibrant.
Prebiotics are the food that probiotics need to thrive. They’re a type of plant fibre that humans can’t digest and that take up residence inside your large intestine. The more of these prebiotics you feed to your probiotics, the more efficiently they’ll do good work inside you.
The simplest way to think of it is this: If you want to nurture good bacteria, eat lots of fibre. Whole plant foods — especially fruits, vegetables, legumes, and whole grains — have the most.
If your probiotic bacteria were in charge of the menu, they’d want abundant sources of prebiotic fibres like inulin and oligofructose, as well as pectin, beta-glucans, glucomannan, cellulose, lignin, and fructooligosaccharides (FOS). If you don’t know how to pronounce these names, don’t worry. Luckily, you don’t need a degree in biochemistry to eat good food.
Some top superfoods that provide an abundance of the best microbe-fueling nutrients include Jerusalem artichoke, baobab fruit, dandelion greens, garlic, leek, onion, asparagus, banana, jicama, apples, oats, flaxseed, cocoa, burdock root, yacon root, and seaweed.
4) Eat the good ones.
The word probiotic comes from the Greek for “support of life.” The two main ways to consume probiotics are in dietary supplements and in fermented foods. Probiotics have been found to be helpful in treating irritable bowel syndrome, diarrhea, colitis, acne, and eczema.
The challenge is that the vast majority of probiotic bacteria are active and effective in the lower portions of the gastrointestinal (GI) tract, but to get there, they must survive the corrosive and highly acidic environment of your stomach.
When are the odds the best — on an empty stomach, or with a meal? Probiotic bacteria had the highest rates of survival when provided within 30 minutes before or simultaneously with a meal or beverage that contained some fat.
This makes sense. Consuming probiotics with food provides a buffering system for the bacteria, helping to ensure safe passage through the digestive tract. But consuming them after a large meal could slow everybody down, making bacteria more likely to die in the corrosive stomach environment before reaching their intended new home in the lower intestine. So right before, or with, a meal that includes some fat seems the best way to go.
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Blog inspo from foodrevolution.org