Lets Talk About Gut Health 🍎Lloyd Siewert
At one time, our digestive system was considered a relatively “simple” body system, comprised essentially of one long tube for our food to pass through, be absorbed, and then excreted. And throughout the industrial era to this day we have treated it pretty much just like that – shovelling anything that tastes like food in one end and taking very little notice of what happens at the other end..
The term “gut microbiome” refers specifically to the microorganisms living in your intestines. A person has about 300 to 500 different species of bacteria in their digestive tract. While some microorganisms are harmful to our health, many are incredibly beneficial and even necessary to a healthy body.
According to Dr. E. M. Quigley in his study on gut bacteria in the Journal of Gastroenterology and Hepatology, having a wide variety of these good bacteria in your gut can enhance your immune system function, improve symptoms of depression, help combat obesity, and provide numerous other benefits.
Signs of an unhealthy gut:
1. Upset stomach
2. Unintentional weight changes
3. Sleep disturbances or constant fatigue
4. Autoimmune conditions
5. Excessive Flatullece
6. Consistently loose stools
Things you can do for your gut health:
1. Lower your stress levels
2. Get enough sleep
4. Stay hydrated
6. Check for food intolerances
7. Increase fibre intake
8. Eat foods that promote positive bacteria cultures
9. Take supplements designed to improve gut microbiome and or gut linning.
4 Types of food for gut health
1. High-fiber foods
High-fiber foods such as legumes, beans, peas, oats, bananas, berries, asparagus, and leeks have shown a positive impact on gut health.
2. Garlic and onion
Garlic and onion may have some anti-cancer and immune system-enhancing properties based on various studies, which are closely tied to some of the primary functions of the gut.
3. Fermented foods
Fermented foods such as kimchi, sauerkraut, yogurt, tempeh, miso, and kefir are great dietary sources of probiotics.
4. Collagen-boosting foods
Collagen-rich foods such as bone broth and salmon may be beneficial to overall health and gut health specifically.
Supplements that can assist with gut health:
L-glutamine helps protect the mucous membrane of the esophagus and intestines. The mucous membrane blocks bacterial infiltration during digestion. L-glutamine can also boost immune cell activity in the gut
2. Collagen Protein (Marine or Bovine).
Collagen provides the amino acids needed to repair and rebuild the intestinal wall and prevent a leaky gut. A leaky gut not only leaks toxins and bacteria but also nutrients.
3. Greens Formulas
Some greens formulas are fortified with digestive enzymes and probiotics, often they also contain polyphenols which stress the microbiome to become more stable and resilient (after after an initial period of mild upset).
Usually capsule form, sometimes requiring refrigeration and other times not, these are live strains of beneficial microbes to “seed” your gut with cultures in the attempt to proliferate the right kinds of microbes ahead of the wrong kinds.
Powder forms of fibrous substrates to proliferate positive microbe cultures, they essentially feed on these prebiotics to further multiply and push negative microbes out. Examples would be Coconut Sugar Potato Starch and Green Banana Four.
6. Medicinal Mushrooms
Turkey Tail Mushroom, Reishi Mushroom, Lion’s Mane Mushroom, Chaga Mushroom, Shiitake Mushroom all have significant mechanisms of action to support a healthy Gut Microbiome primarily through their pre-biotic components – α and beta β-glucans, chitin, mannans, galactans, xylans and hemicellulose. They also have a host of other benefits too numerous to mention for the purpose of this article – get some!
Some further Reading: