Did you know there are about 40 trillion bacteria in your gut? That’s a whole lotta bacteria acting as a force field that helps to protect your everyday wellbeing. These tiny microbes play a big role and can positively impact your immune system, brain, mood, and even your waistline.
By better understanding how you can take care of your gut bacteria, you’ll come to learn how they take care of you - and it may not surprise you to learn that what you eat can make the biggest difference.
Feast on fermented foods
Fermented foods including sauerkraut, kombucha, kimchi, yogurt, kefir and tempeh are rich in lactobacilli, a type of bacteria that can hugely benefit your health.
In recent years they have gained prominence for their many benefits and ease of creating from scratch (check out our delicious recipes here) making them a cost-effective food perfect to try at home.
Get familiar with whole grains
The aforementioned lactobacilli also hang out with whole grains alongside Bifidobacteria and Bacteroidetes. Whole grains help promote the growth of these good bacteria.
Unlike other carbs, whole grains do a detour around the small intestine and head straight for the large intestine where they are absorbed and broken down by the microbiota.
Some studies have shown that in addition to feeling fuller, you’re also reducing inflammation and heart disease risk factors.
Party with polyphenols
You may not be familiar with the term but it’s highly likely you’ve eaten them and unknowingly contributed to your gut health.
Polyphenols are plant compounds and you’ll find them in grape skins, almonds, green tea, onions, blueberries, broccoli, red wine, and cocoa and dark chocolate. The great thing about munching on these tasty treats is their numerous health benefits, which include reductions in blood pressure, cholesterol levels, inflammation and oxidative stress.
Polyphenols aren’t always digested by human cells and when not absorbed efficiently, they head towards the colon where they can be digested by gut bacteria.
Consider probiotic supplements
Supplements aren’t a silver bullet, however some studies have shown that probiotics can improve how certain gut bacteria operate, in addition to the chemicals they produce. Did you know Super Me Wellness Blend contains 1 billion Bacillus Coagulans per serve?
Probiotics are live microorganisms, usually bacteria that can provide a specific health benefit when taken. Because they don’t permanently colonize the intestines, they may benefit your health by supporting your metabolism. Studies also show that probiotics may improve the gut microbiota of certain diseases.
This recent study on Bacillus Coagulans states “the improvement in depression and IBS symptoms was statistically significant and clinically meaningful”.
Up your intake of veggies, beans, legumes, fruit and mushrooms
Guess what’s high in fibre and can be digested by certain bacteria in your gut, which in turn stimulates their growth? Yes, you’ve guessed right - fruit, vegetables, beans, legumes and mushrooms.
Raspberries, green peas, chickpeas, broccoli, lentils, artichokes and beans (kidney, white and pinto) are high in fibre and good for your gut - studies have also shown a diet high in fruit and veg also prevented the growth of some disease-causing bacteria.
Diversity is key
It may seem like common sense, but a diet made up of different types of food can lead to a diverse microbiota, and as we’ve already mentioned, this is the key to a healthy gut.
It’s estimated that 75% of the world’s food comes from only a fraction of what’s available to us - in fact only 12 plant and five animal species.
Hundreds of species of bacteria in your intestines play a different and important role in your health and they require different nutrients for growth. It makes sense then to include a wide range of foods in your diet to feed the growth of bacteria and improve overall gut health.
Fortunately for us, our Miracle Mushroom blend contains the incredible gut-supportive powers of the superfood medicinal mushrooms to support our best digestive health – Turkey Tail, Reishi, Lion's Mane and Chaga.
The key takeaway for a healthy gut is variety and nourishment. Your gut can be considered as the key to unlocking so many health benefits and preventing disease, inflammation and other illness. What’s great is that you can research and adopt what works for you. Check our range to find out more and create a plan that meets your needs.