Our diet has a big influence on the make up of our microbiome. A diet high in plant based foods is shown to assist with good health by reducing inflammation, & increasing gut health & microbiome diversity. The GIT microbiome plays a part in our digestion, mental health, pain regulation, & hormonal balance.
Fibre is essential for good gut health. It provides fuel for the good gut microbes of the gastrointestinal microbiome. Good fibre encourages the population of good microbes, whilst low fibre diets promotes increases in the bad microbes.
High fibre intake encourages good gut health.
The two types of fibre are both important for good gut health.
Insoluble fibre does not dissolve in water & acts as a bulking agent for the stool. It is found in vegetables, fruit, wholegrains, brown rice.
Soluble fibre dissolves in water forming a gel like substance. It helps soften stools, & binds to cholesterol to reduce levels. It is found in fruit & vegetables, legumes, oats.
Gut dysbiosis can occur with poor diet or other health issues.
Common signs of gut dysregulation include;
Bloating
Abdominal pain
Tiredness
Nausea
Vomiting
Heartburn
Reflux
What to do about it?
If you have digestive issue a good diagnosis is essential. Finding out why symptoms occur is imperative.
Common digestive issues include;
Irritable bowel syndrome IBS
Small intestine bacterial overgrowth SIBO
Inflammatory bowel disease
Crohn's disease
Dyspepsia
Diverticulitis
Foods that assist gut health;
Plant based foods; shown to high fibre content of vegan diets promote the growth of good intestinal bacteria which can help reduce obesity, blood pressure, & cholesterol.
Fibre; nuts, seeds, ground linseeds, wholegrains, brown rice, fruit, vegetables.
Prebiotics; provide fuel for microbes in the gut; onions, garlic, leeks, banana, dandelions, Jerusalem artichokes oats, apples, barley, cocoa, linseeds, wheat-bran, seaweed.
Probiotics; provide diverse microbes; yoghurt, miso, keffir, sauerkraut, kimchi, sourdough.
Fermented foods; yoghurt, miso, keffir, sauerkraut, kimchi, sourdough, tempeh.
Amino acids; provide the essentials for gut repair. Bone broths, meat.
Polyphenols; help reduce inflammation & oxidative stress. Polyphenols are found in; cocoa, dark chocolate, grape skins, green tea, almonds, onions, blueberries, broccoli.
Supplements that can help;
Amino Acids; amino acid powder to repair the gut, & ensure resilience. Reducing inflammation & repairing gap junctions to reduce "leaky gut". Ensuring a strong gut barrier.
Magnesium; needed for tissue repair, energy production, nerve repair
Zinc; needed to tissue repair
Probiotics; to ensure robust microbiome
Prebiotics; provide fuel for microbes; larch, linseed, partial hydrolysed gar gum PHGG; assists with stool consistency
Herbal therapy; digestives, carminatives, antimicrobials, adaptogens, antispasmodics, liver support, analgesics
Stress reduction & support can assist with gut health
Get in touch to discuss your gut health is you need assistance
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