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YOUR GUT AND YOUR HEALTH- Part 2

5/27/2015

15 FOODS AND HABITS TO SUPPORT GUT HEALTH.

In the last post I talked about the gut microbiome and gut barrier and how these two factors greatly affect our digestive health. Below you will find a list of 15 easy to incorporate foods and habits that can greatly improve the health of this important system and in turn our overall health.

1. Berries- blueberries, raspberries, cherries, blackberries

2. Apples

3. Green tea

4. Raw Cacao (in moderation)

5. Red wine (in moderation)

These foods are high in polyphenols, which change the composition of the gut bacteria in favour of the beneficial species, and the gut bacteria are responsible for metabolizing the polyphenols into their bio-active metabolites.

6. Garlic

Garlic is a pre-biotic food for the good bacteria and is also antimicrobial against some of the problematic gut species

7. Ginger

Ginger is anti-inflammatory and can help break down bio-films around pathogenic gut microbes making them easier to get rid of.

8. Fermentable fiber (pre-biotics)- Sweet potato, yam, yucca, psyllium, raw dandelion greens, chicory, inulin

Provides food to help the beneficial bacteria species in your gut. These can aggravate some types of gut overgrowth such as SIBO (Small Intestinal Bacterial Over-growth) so if they bother you talk to your health care provider who may suggest a Specific Carbohydrate or Low FODMAP diet.

9. Fermented foods- Sauerkraut, Kefir, Yoghurt, Kombucha, Kimchi (Kefir and Yoghurt contain dairy so only if you tolerate)

Help to continually maintain beneficial gut species.

10. Bone Broth- Stock made from boiled bones- beef, chicken, fish whatever you prefer add a few tablespoons of vinegar or lemon juice and boil for several hours.

Bone broth contains several components that can help heal an inflamed and leaky gut.

11. Stress reduction- Meditation, Yoga, Massage

12. Sleep- 8hrs, same time every night

Don’t underestimate these two! Stress and sleep deprivation can contribute to inflammation and poor digestive function.

13. Eat biggest meals between 10am and 4pm- most metabolically active times of day.

14. Use medications that effect gut only when needed- antibiotics, NSAIDS (anti-inflammatory drugs), antacids, Oral Contraceptives.

These can compromise the gut barrier and affect the gut ecology.

15. See a health care practitioner to address any underlying infections, deficiencies, intolerances and other related conditions that may be contributing to these issues.

References:

•       http://chriskresser.com/do-polyphenols-improve-your-gut-bacteria/

•       http://www.jnutbio.com/article/S0955-2863%2813%2900094-6/abstract

•       http://www.healthline.com/health-news/food-polyphenols-boost-gut-health-and-longevity-121213

•       http://www.primalpalate.com/paleo-recipes/#us

•       http://www.mindbodygreen.com/

•       http://raphaelkellmanmd.com/microbiome-diet-book/

•       http://www.mynewroots.org/site/

•       http://www.gutmicrobiotawatch.org/en/gut-microbiota-info/

•       http://www.nytimes.com/2013/05/19/magazine/say-hello-to-the-100-trillion-bacteria-that-make-up-your-               microbiome.html?_r=0

•       http://scdlifestyle.com/2010/03/the-scd-diet-and-leaky-gut-syndrome/

YOUR GUT AND YOUR HEALTH- Part 1

5/21/2015

THE IMPORTANCE OF GUT FLORA AND YOUR GUT BARRIER.

Research has recently started to reveal that our gut health is integral to our over all health. An unhealthy gut can contribute to a wide range of diseases states including Diabetes, Obesity, Rheumatoid Arthritis, Autism, Depression and Chronic Fatigue Syndrome…

There are two closely related variables in gut health– maintaining or restoring the integrity of the gut barrier (the lining of your digestive tract from beginning to end) and the role of the intestinal microbiome (the eco system of our digestive tract AKA pre and probiotics). The integrity of our gut barrier and the contents of our gut eco-system are two of the most important components of an effective and healthy digestive system.

MICROBIOME

Our guts are home to approximately 1 trillion microorganisms. We have only begun to understand the role of gut flora in health and disease but some of its functions are:

•       To promote normal GI function

•       Protect us from infection

•       Regulate metabolism

•       They comprise over 75% of our immune system

Unhealthy gut flora has been linked to many diseases and recently research has shown that gut flora plays a role in conditions such as obesity and type 2 diabetes.   The composition of organisms in your gut dictates how your body deals with the food you eat, how you absorb nutrients, store that food as energy, how easy (or hard) it is for you to loose weight and how well your metabolism functions.

What Leads to “bad” gut bacteria?

•       Antibiotic use and other meds like antacids, Oral contraceptives and anti-inflammatories like Advil and                  aspirin

•       Diets high in refined carbohydrates, sugar and processed foods

•       Diets low in fermentable fiber (fermentable fiber feeds the healthy flora)

•       Dietary toxins

•       Chronic stress

•       Chronic infections

Symptoms of imbalanced gut flora:

•       Digestive issues common in IBS- bloating, belching, constipation, diarrhea, heartburn, bad breath, abdominal              pain, indigestion

•       Lactose intolerance

•       Chronic fatigue

•       Joint pain

•       Fibromyalgia

•       Allergies

•       Yeast infections

•       Fatigue

•       Mental fog

•       Sugar cravings (including alcohol)

•       Weight gain

•       Skin problems such as acne or hives

•       Nail fungus

•       Hyperactivity; learning and behavioral disorders

•       Depression

GUT BARRIER

The gut barrier is intended to protect us and functions to keep things out of systemic circulation that should not be there. When the gut is leaky, large protein molecules that should remain in the gut can leak into systemic circulation causing problems.

But what can cause leaky gut? The same things that destroy our gut flora: poor diet, medications (antibiotics, Anti-inflammatory drugs, steroids, antacids, etc.), infections, stress, hormone imbalances, and neurological conditions (brain trauma, stroke and neurodegeneration).

Symptoms of leaky gut or compromised gut barrier:

•       Digestive issues such as gas, bloating, diarrhea or irritable bowel syndrome (IBS)

•       Seasonal allergies or asthma

•       Hormonal imbalances such as PMS or PCOS

•       Diagnosis of an autoimmune disease such as rheumatoid arthritis, Hashimoto’s thyroiditis, lupus, psoriasis, or              celiac disease. Diagnosis of chronic fatigue or fibromyalgia

•       Mood and mind issues such as depression, anxiety, ADD or ADHD. Skin issues such as acne, rosacea, or eczema

•       Diagnosis of candida overgrowth

•       Food allergies or food intolerances

Leaky gut and bad gut flora are common because of many components of our modern lifestyle. If you have a leaky gut, you probably have bad gut flora and if you have unbalanced gut flora chances are you have a compromised gut barrier. And when your gut flora and gut barrier are impaired you are likely to have inflammation in your body. Inflammation contributes to a host of ailments and gets in the way of optimal health.

The good news is there are a lot of diet and lifestyle factors that can help improve your gut microbiome, gut barrier and overall digestive health! Stay tuned next week to find out what they are…

Thanks for reading! To book a complimentary 15 minute Naturopathic Health Strategy Session with Dr. Sarah Bennett ND click here for contact info .

Visit my clinic websites for more information.
Mahaya Health Services
Summerhill Health Centre

References:

•       http://chriskresser.com/do-polyphenols-improve-your-gut-bacteria/

•       http://www.jnutbio.com/article/S0955-2863%2813%2900094-6/abstract

•       http://www.healthline.com/health-news/food-polyphenols-boost-gut-health-and-longevity-121213

•       http://www.primalpalate.com/paleo-recipes/#us

•       http://www.mindbodygreen.com/

•       http://raphaelkellmanmd.com/microbiome-diet-book/

•       http://www.mynewroots.org/site/

•       http://www.gutmicrobiotawatch.org/en/gut-microbiota-info/

•       http://www.nytimes.com/2013/05/19/magazine/say-hello-to-the-100-trillion-bacteria-that-make-up-your-                 microbiome.html?_r=0

YOUR GUT AND YOUR HEALTH- Part 2

15 FOODS AND HABITS TO SUPPORT GUT HEALTH.

YOUR GUT AND YOUR HEALTH- Part 1

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YOUR GUT AND YOUR HEALTH- Part 2

15 FOODS AND HABITS TO SUPPORT GUT HEALTH.

YOUR GUT AND YOUR HEALTH- Part 1

Author

Categories

Archives