Fundamentals of Gut Health

Your body is made up of a whole mess of trillions of microorganisms. In fact, there are approximately ten microorganisms in your body for every human body cell. That means by numbers alone you’re over 90% NOT YOU! Luckily these little guys are super tiny, so don’t panic, by mass you’re still human. 

Microorganisms play an incredibly diverse set of roles in our body, from breaking down food to manufacturing nutrients we can absorb, biochemical transport and immune function. Some of the most important roles they play are in our gut - so how do we ensure our microbiome (our gut bacteria) are kept happy and healthy, therefore keeping us happy and healthy? 

Prebiotics vs Probiotics: Aren’t they the same thing? 

I get this question a lot and no, they absolutely aren’t the same thing. Probiotics are foods containing bacteria that can help populate our gut with new colonies. Prebiotics contain nutrients to feed the existing bacteria, thereby keeping the existing colonies in peak condition. 

The one thing pre- and probiotics have in common is that they’re both dedicated to keeping you healthy by keeping your gut populated with super microorganisms. 

Probiotic Foods 

The beauty of probiotic foods is that they’re generally delicious! They’re also easy to add to a meal with minimal effort. Think a little Greek yoghurt on your muesli, some sauerkraut on your steak or tempeh in your stir fry. Easy! 

Apart from yoghurt, sauerkraut and tempeh (these are just my 3 favourites), other probiotic-containing foods include kimchi, buttermilk, kombucha, kefir, miso, pickles and some cheeses. Almost any fermented food will contain some form of probiotics but when in doubt, check the label or make your own. 

Prebiotic Foods 

Prebiotics work hand in hand with probiotics to ensure the microbiome is populated with healthy and well fed bacteria. It’s as simple as adding some banana or apple to your cereal, steaming some asparagus for lunch or sneaking a bit of dark chocolate after dinner. 

Wait what? Yes! It turns out your microscopic pets like chocolate as much as you do! Dark chocolate contains flavonols which your gut bacteria love. Of course, flavonols can also be found in kale, broccoli, onions, buckwheat and tea... but who doesn’t love an excuse for a little square of chocolate! 

Fibre

Prebiotic foods that are of special significance because they also help hold water in your gut and move food through your digestive system are the fibres. Different fibres have different effects on your gut, so (whilst we wont go into graphic detail), it’s a good idea to have a combination of soluble, insoluble, fermentable and prebiotic-promoting fibres in your diet. Think foods like fruit and vegetables, oats, barley, quinoa, unprocessed wheat bran, psyllium husks, flaxseeds/linseeds and products made with konjac root extract. 

Inflammatory Foods 

In high doses, inflammatory foods can inhibit the health of your microbiome and ultimately reduce your absorption of quality nutrients. These include refined carbohydrates, foods high in refined sugars, hydrogenated fats (margarines and processed oils), oils high in omega-6 fatty acids (soybean and canola), trans fats (anything fried). 

On the other hand, anti-inflammatory foods are more likely to promote the health of your gut ‘zoo’, so include healthy fats from olive oil, nuts and avocado, fresh fruit and vegetables, herbs and spices, teas, legumes and beans. 

NB: For those attempting low FODMAPs with your nutritionist, ask them before adding these to your diet. 

Make it at home 

Maximising the probiotic content of your foods begins at home. Freshly made and fermented foods almost always contain more live bacteria, and you can control what ingredients are included so there’s no nasties. 

Easiyo brand makes homemaking yoghurt a breeze. It’s literally boil the kettle, prepare and leave overnight. Fermenting your own vegetables is just as easy with a few simple and cheap tools. (Send us a message if you’d like our Super Sauerkraut and sugar-free fermenting recipes). 

The Final Word

Thinking of a trillion microscopic organisms as your pets doesn’t really sound attractive, and certainly don’t try naming them all! But regardless, the symbiotic relationship you have with your pet dog or cat is very similar to your microbiome. If you keep them healthy, feed them well and give them some exercise - it’ll be happy pets, happy you! 

Remember, just like your pets, if you overfeed your microbiome it can be as detrimental as not feeding them, so stick to the golden rule: ‘Lots of variety and everything in moderation’.