Diet is usually the main culprit when it comes to unbalanced gut bacteria -
as what we feed our gut directly influences our gut microbiome. 40% of
the worldwide population are living with some sort of chronic gut issue.
Within the gut exists a thriving ecosystem of bacteria that aid digestion and
provide essential support for your immune functioning.
Bad gut health is often associated with skin issues, food intolerances, high
stress levels, fatigue, sleep troubles and anxiety.
So here is what you should be consuming for a healthy and happy gut.
Avocado
Avocados, one of the words biggest food trends and for good reason, they
are filled with gut healthy nutrients. Avocados are rich in healthy fats and
an incredible source of fibre - Just one avocado contains 14g of fibre.
One study conducted by the university of Illinois, found that people who
ate an avocado a day had a larger number of gut microbiomes. Avocado
goes well paired with many different dishes, avocado toast of course is a
popular way to indulge in this super-food, it also makes a great addition to
your salads and even your desserts. You can make many healthy desserts
with avocado such as brownies, cheesecake and ice-cream.
Kombucha
Kombucha is a wonderful fermented drink often made with green or black
tea. It is a wonderful source of probiotics that help to maintain a healthy
population of micro-organisms in your gut. Kombucha also contains
several essential minerals such as magnesium, iron, zinc, vitamin B12 and
vitamin C. Kombucha is filled with antioxidants, one study showed that its
fermentation process enhances the teas natural antioxidant properties.
Kombucha has a very distinctive taste, its slightly fizzy, tart and slightly
sweet. Kombucha can be and is flavoured with a magnitude of different
things, so it can taste fruity, floral or spicy. Its a very versatile and
powerful beverage.
Chia seeds
Chia seeds are a powerhouse of essential nutrients, they promote growth of
healthy gut bacteria and are loaded with dietary fibre. An 100g serving of
chia seeds will give you 40g of fibre, fibre is fantastic for your digestion.
These little seeds contain all nine essential amino acids and are full of
healthy fats and protein. Adding them on top your smoothie bowl or
mixing a spoon of chia seeds into a cup of warm water are both excellent
ways to incorporate these powerful seeds into your diet.
Sauerkraut
All fermented foods are great for your gut health, sauerkraut is fermented
cabbage and it contains an abundance of gut friendly nutrients such as,
vitamin C and K, iron, fibre and many healthy gut bacteria's. When foods
such as cabbage are fermented, the natural nutritional value is enhanced,
making it easier for us to digest. You can eat Sauerkraut with practically
everything, it goes great on top of avocado toast, with sweet potatoes and
is lovely paired with cheese.
Garlic
Garlic is fantastic for your gut health and overall health. The fructans
found in garlic act as an antioxidant and as a pre-biotic in the gut
microbiome which help you to produce more good gut bacteria. One study
found that garlic kills the bad bacteria in our guts while leaving the good
ones intact, this is why many people use garlic as a natural way to treat
parasites. According to the encyclopaedia of food and health, prebiotics
have been known to lower cholesterol and reduce the risk of cancer. The
flavours of garlic are loved by most, you can add garlic to almost any
meal, try adding it into your salads, pastas and guacamole, or eating it raw
if you're feeling brave.
This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.
If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.The opinions and views expressed on this blog and website have no relation to those of any academic, hospital, health practice or other institution.
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