Did you know our body contains 10x as many microbial cells (bacteria) than human cells, with an estimated 100 trillion bacterial cells. They make up 1-3% of our body mass. Which means these tiny microbes make up approximately 3kg of our body weight. They also influence a lot of the biochemical reaction that occur in our body including the break down and digestion of fatty acids, synthesis of amino acids, carbohydrate metabolism for energy production, gut-mucosal immune system development and maintenance, as well as hormonal and immunological signalling between the gut and brain.
Some symptoms which can be associated with poor gut health include; food sensitivities, skin problems/acne, bloating, digestive issues, mood disorders, stress and auto-immune conditions (to name a few).
If you've been experiencing the above symptoms long term, repairing your gut microbiome should become a priority. There are changes we can all make to support and repair our gut health:
✅Eliminate aggravating foods – listen to your body, it will tell you if you have food sensitivities or intolerances. Those foods create an immune response in your body and can also cause damage to your gut flora. There are a few common foods which have been shown to influence gut microbiome including gluten, grains, dairy, preservatives and refined sugars. Blog post to come on the evidence relating to this!
✅Support detoxification pathways – whole foods are rich in polyphenols, vitamins and minerals that support the removal of toxins from the body. Increase your intake of vegetables (particularly leafy greens), beans, nuts, seeds, opt for unprocessed foods, including protein sources and up your water intake. This style of eating also assists with reducing the “bad bacteria” in the gut, as they feed off high sugar/processed foods.
✅Take a pro-biotic supplement – a multi-strain probiotic supplement is designed to increase the “good bacteria” within your gut, these bacteria are what make up your microbiome.
✅Eat Pre-biotic & Pro-biotic foods – greek yoghurt, garlic, onion, sauerkraut and kombucha (if tolerated). These foods promote the growth and feed the “good bacteria” in your gut. (Don’t go overboard though!)
✅Maintain a “Wholefoods” style of eating – this is not something that takes a week to resolve, and then you go back to a processed, high sugar diet.
As always, there is no short term fix for this!
If you have any questions about this post, I’d love to hear from you! Please don’t be afraid to reach out, MY GOAL IS TO HELP OTHERS REACH THEIR GOAL.