When we talk about bacteria in the gut, we are usually talking about bacteria in the large intestine, the colon also known as your ‘microbiome’. There are about ten times as many bacteria in your gut as there are cells in our bodies. The balance of the bacteria in your digestive system has implications for your health in general and not just your digestion. In short, it’s important to have the right kinds of bacteria in the right places. It matters that the ratio of good to bad bacteria is in balance – when you’re out of balance (when there are more unfavourable bacteria and other microorganisms) nutritionists call this ‘dysbiosis’.
These microorganisms play a crucial role in maintaining overall health, as they help to break down food, make vitamins, regulate your immune system, and prevent the growth of harmful pathogens. When we think about the gut, consider we want a balance between the good and bad microorganisms, a victory of ‘good’ over ‘bad’ bacteria and yeasts.
Research tells us the composition of the microbiome can vary widely from person to person, and that changes in the microbiome may be associated with a variety of health conditions, including stress, inflammatory bowel disease, obesity, and diabetes. As a result, there is growing interest in understanding more about the microbiome and its role in health, and in developing strategies to maintain or modify the microbiome for therapeutic purposes. As a nutrition practitioner, it’s one of the areas that fascinates me and I spend a lot of time in clinic talking to people about how they can use food and supplements to support the health of their microbiome.
One of the ways you can keep a healthy gut environment is to tackle any digestive problems you might be struggling with (ask me if you need help), eat the kinds of foods our body really needs and if necessary take supplements to help ensure the bacterial balance in your gut microbiome stays positive in spite of what 21st century living may throw at it. Eating probiotic foods and prebiotic foods (tune in next week for more about this) can help.
Probiotic foods
Probiotic foods are foods that naturally contain live microorganisms like bacteria or yeasts. They are often referred to as “functional foods” as they provide nutritional benefits beyond basic nutritional needs. Think of these as providing your body with additional healthful bacteria.
Some of the most common probiotic foods include:
Yoghurt: Yoghurt is made by fermenting milk with bacterial cultures, typically Lactobacillus bulgaricus and Streptococcus thermophilus. Some yogurt products also contain additional probiotic strains, such as Lactobacillus acidophilus and Bifidobacterium lactis.
Kefir: Kefir is a fermented milk drink that is made by combining milk with kefir grains, which contain a mixture of bacteria and yeasts. Kefir is rich in probiotics and may also contain other beneficial compounds, such as vitamins and minerals.
Sauerkraut: Sauerkraut is a fermented cabbage dish popular in Europe that is made by combining shredded cabbage with salt and allowing it to ferment for several days. The fermentation process produces lactic acid, which gives sauerkraut its distinctive sour taste and also serves as a natural preservative.
Kimchi: Kimchi is a spicy Korean dish that is made by fermenting vegetables, typically cabbage, with a mixture of spices and seasonings. Kimchi is rich in probiotics and may also contain other beneficial compounds, such as antioxidants and anti-inflammatory compounds.
Miso: Miso is a Japanese condiment that is made by fermenting soybeans with a type of fungus called Aspergillus oryzae. Miso is typically used as a seasoning in soups and other dishes and is rich in probiotics and other beneficial compounds, such as antioxidants and vitamins. You can buy miso soup to drink as a snack and also miso paste, which you might use in cooking, from many supermarkets.
Kombucha: Kombucha is made from fermented green tea and offers a healthy alternative to fizzy drinks.
If you are interested in finding out about the health of your microbiome I offer a range of tests that do just this. Book in for a free Discovery Call and we can discuss this very topic.
