Don’t Forget Your Microbiome!

My last blog included a tough reality check for all of us on the evils of sugar. I discussed how sugar can wreak havoc on the balance of good and bad bacteria in the gastrointestinal microbiome.

Our microbiome is a bustling inner ecosystem, a universe of trillions of bacteria, fungi, and other microorganisms. And it’s a cornerstone of our overall health.

What you eat directly affects the balance of your gut flora, and guess what the bad bacteria love to feast on? Sugar! When we flood our systems with sugar, we create an environment where harmful microbes can thrive, pushing out the beneficial ones. This dysbiosis-–an imbalance in the gut microbiome-–has far-reaching consequences.

We need bacteria to break down food in the gut. Although, some are helpful, and others are not. An imbalance of the good and bad bacteria can lead to various digestive disorders, weaken immunity, and may cause mental health challenges like anxiety and depression.

That is why gut health balance is so important for the overall health and wellness of your body and brain. The gut has been called the “second brain” because of its importance and its influences on our general health.

What can we do to keep our gut healthy?

Remember, Hippocrates famously said, “Let food be thy medicine and medicine be thy food.”

So what can we do to keep our gut healthy? Eat healthy foods. By making conscious healthy dietary choices, we can directly influence the balance of our gut flora and unlock a cascade of health benefits.

Research shows that a well-balanced gut microbiome enhances immune defense, regulates metabolism, reduces inflammation, boosts mood, and helps reduce stress.

Last month, we discussed the detrimental effects of sugar on this delicate ecosystem. Now, let’s shift our focus to empowering ourselves with the tools to cultivate a thriving inner universe.

Make small, meaningful adjustments

Foods that contain probiotics, fiber, and that are fermented are the most beneficial to balance the gut microbiome. Here are some top foods for a healthy gut:

• Yogurt – filled with probiotics
• Kefir – a fermented dairy alternative
• Sauerkraut – fermented cabbage, a top superfood for gut health and packed with vitamins C and K, rich in fiber, and provides a balance for your microbiome
• Kimchi – a spicy mixture of fermented vegetables, rich in probiotics, fiber and lactobacillus supporting gut health
• Garlic & Onions – loaded with probiotics, fiber, and a superfood that not only adds great flavor to foods but also supports your microbiome
• Asparagus – contains prebiotics that help to feed the healthy microbiome
• Bananas – contain pectin and other fibers that reduce bloating and help to maintain electrolyte balance
• Berries – blueberries, blackberries, strawberries, and raspberries are superfoods, rich in antioxidants and polyphenols, reduce inflammation, and promote gut health
• Leafy Greens – kale, spinach, and Swiss chard are packed with vitamins, minerals, and fiber which aid in digestion health