Located primarily in the colon, our gut ecosystem includes fungi,and other microorganisms, in addition to bacteria. When they are in sync, this balance of over trillions of ‘friendly’ as well as ‘bad’ microbes not only assists with digestion by turning food into energy, but also supports healthy immune response, nervous system and brain function and even mood. Our gut microbiome is unique and is typically a reflection of lifestyle and environmental factors like diet, pollution, stress and certain strains of antibiotics.
Our gut serves two primary functions: (1) It absorbs nutrients and defends against bacterial onslaught; (2) It is a popular place to be – with trillions of good, and bad, microbes that are living, breathing and fighting inside of it. In fact, over 70% of our immune system is in the digestive tract.
Keeping our gut healthy is not about completely abolishing all ‘bad’ bacteria but instead, managing them. That is where probiotics come into play.
Ways to Build a Healthier Gut
(ii) Add Probiotics to the Diet
We can get probiotics through the foods we eat. Probiotics are live yeasts and bacteria, and they are measured in colony-forming units (CFUs), a microbiological term that describes the density of viable bacteria in a product. Probiotics come in a variety of different strains, all with their own unique benefits. Most of strains come from one of the two species: Lactobacillus and Bifidobacterium.
Lactobacillus
This species produces lactase, the enzyme that breaks down lactose, or milk sugar. These ‘friendly’ bacteria also produce lactic acid, which helps control the population of harmful bacteria. The lactic acid serves as muscle fuel while simultaneously increasing the body’s absorption of minerals. Strains of Lactobacillus are usually found in the mouth or small intestine.
Bifidobacterium
This species is most commonly used in foods and supplements and is native to the gut. Bifidobacterium strains support the immune system and limit the growth of harmful bacteria in the intestine.
There are many different types of strains (within these two species) that contribute to a positive microbiome.
Foods Good for Gut Health
Gut health is important, especially when it comes to digestive and immune health. Here are some foods that are good for gut health:
Our gut is connected to our brain; therefore, what affects the gastrointestinal tract, can also affect our brain and vice versa. Certain probiotics in the gut appear to make compounds called neuropeptides that directly affect brain function. An unhealthy microbiome may impact our mood, mental health, immune system and brain function.
Our gut serves two primary functions: (1) It absorbs nutrients and defends against bacterial onslaught; (2) It is a popular place to be – with trillions of good, and bad, microbes that are living, breathing and fighting inside of it. In fact, over 70% of our immune system is in the digestive tract.
Keeping our gut healthy is not about completely abolishing all ‘bad’ bacteria but instead, managing them. That is where probiotics come into play.
Ways to Build a Healthier Gut
(i) Nourish microbiome with real food
The purpose of probiotics is to improve the number of beneficial bacteria in our gut. But before probiotics can do their job effectively, they must flourish in a healthy gut environment. A healthy diet high in fiber and rich in whole foods like fruits, vegetables, meats, fish, grains and nuts — without processed foods and refined sugars — contributes to positive gut flora. (ii) Add Probiotics to the Diet
We can get probiotics through the foods we eat. Probiotics are live yeasts and bacteria, and they are measured in colony-forming units (CFUs), a microbiological term that describes the density of viable bacteria in a product. Probiotics come in a variety of different strains, all with their own unique benefits. Most of strains come from one of the two species: Lactobacillus and Bifidobacterium.
Lactobacillus
This species produces lactase, the enzyme that breaks down lactose, or milk sugar. These ‘friendly’ bacteria also produce lactic acid, which helps control the population of harmful bacteria. The lactic acid serves as muscle fuel while simultaneously increasing the body’s absorption of minerals. Strains of Lactobacillus are usually found in the mouth or small intestine.
Bifidobacterium
This species is most commonly used in foods and supplements and is native to the gut. Bifidobacterium strains support the immune system and limit the growth of harmful bacteria in the intestine.
There are many different types of strains (within these two species) that contribute to a positive microbiome.
Foods Good for Gut Health
Gut health is important, especially when it comes to digestive and immune health. Here are some foods that are good for gut health:
- Kombucha — Made from the fermentation of naturally occurring sugar in tea, this drink is packed with probiotics.
- Yogurt — Yogurt is full of gut-healthy cultures, including S. thermophilus, L. bulgaricus, L. acidophilus, and Bifidobacterium. You might also consider a dairy-free yogurt made from almond, soy, or rice milk, which can be easier to digest.
- Sauerkraut —This naturally fermented food contains Lactobacillus bacteria, which combats bad gut bacteria and helps balance the microbiome.
- Kefir — Kefir is a drink that is like yogurt but in liquid form. Kefir usually contains more active strains of bacteria than yogurt.
- Kimchi — This fermented food is rich in probiotics and great for digestive health.
- Kvass — Kvass is another healthy, probiotic-rich beverage, but since it is based on rye bread, it won’t be a good probiotic choice for people with gluten allergies or intolerances.
- Miso — Miso is made from soybeans, sea salt and koji, which are typically fermented along with a grain like rice or barely to produce a probiotic-rich, gut-friendly food. This is another probiotic food that is not suitable for people with gluten intolerances.
- Prebiotics — In addition to probiotics, prebiotics can be found in high fiber foods and other foods, like garlic, and can help nourish the healthy bacteria in your gut.
- High Fiber Foods — While probiotics will help keep your gut microbiome healthy, foods high in fiber are essential to keep everything moving through our digestive tract efficiently. Foods high in fiber include black beans, lima beans, green peas, almonds, apples, raspberries and artichokes.
Our gut is connected to our brain; therefore, what affects the gastrointestinal tract, can also affect our brain and vice versa. Certain probiotics in the gut appear to make compounds called neuropeptides that directly affect brain function. An unhealthy microbiome may impact our mood, mental health, immune system and brain function.
