Happy Gut, Happy You
Ever heard of that? Well, let me tell you, it is totally true! Keep this in mind..if your gut isn't healthy, you won't be happy.
Not to get into too much medical science, but I do want to point out that the medicine industry says the gut IS the "second brain"! How so? "Hidden in the walls of of the digestive system, this "brain in your gut" is revolutionizing medicine's understanding of the links between digestion, mood, health and even the way you think." - The Johns Hopkins Medicine's website.
One great report by the Harvard Medical School states: "The gut-brain connection is no joke; it can link anxiety to stomach problems and vice versa. Have you ever had a "gut-wrenching" experience? Do certain situations make you "feel nauseous"? Have you ever felt "butterflies" in your stomach? We use these expressions for a reason. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut. The brain has a direct effect on the stomach and intestines. For example, the very thought of eating can release the stomach's juices before food gets there. This connection goes both ways. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression. That's because the brain and the gastrointestinal (GI) system are intimately connected." So, I think its safe to say that happiness does lie in your stomach, and results in how you feel!
That leads to the next topic, what is your gut and how can we make sure its healthy (and happy)?
So, what is your gut and how can we make sure its healthy and happy? Think of your gut as an enclosed pipe that runs from your mouth to your anus. Food comes in and waste is removed. The gut breaks down your food, absorbs nutrients, feeds your cells and eliminates what you don’t need. Pretty amazing, right? That's why, what we put into our mouth plays a vital role to our health and to the health of our bugs, the microorganisms that are part of our gut flora. Again, not to go into too much that can cause confusion, but what we eat is important.
Now, what about how we feel?
When it comes to gut, making your gut feel happy is like one stop solution for many problems. Gut related issues are not only when you face digestion problems but also when you are stress out about something in your brain, you are nervous or simply you are feeling sad.
Anything about gut always has two terms which are related and are highlighted- Prebiotic and probiotic.
Prebiotics are foods that enhance our existing gut bacteria and encourage the development of a diverse community of microbes. These foods are complex carbohydrates, such as vegetables and whole grains. Probiotics are foods, or food supplements, that contain live bacteria thought to be beneficial to us.
This includes live yoghurt, some cheeses and fermented foods.
Useful tips for good gut health:
Sprinkle ground flaxseed on smoothie bowls or salads. But be sure to choose freshly ground flaxseed or to grind it fresh yourself because whole flax seeds pass through your body without being digested. Also, know that flaxseed goes rancid (or bad) quickly. Buying whole seeds and grinding them in small batches yourself as well as storing them in the fridge or freezer is best. (And, yes, rancid flaxseed will taste bitter and unpleasant.)
Whole grains contain lots of fiber and non-digestible carbs, such as beta-glucan. These carbs are not absorbed in the small intestine and instead make their way to the large intestine.In the large intestine, they are broken down by the microbiota and improve the growth of certain beneficial bacteria.
Whole grains can promote the growth of Bifidobacteria, lactobacilli and Bacteroidetes in humans (In these studies, whole grains also increased feelings of fullness and reduced inflammation and heart disease risk factors.
Fruits and vegetables are the best sources of nutrients for a healthy microbiota. Though it is rich in fiber but can’t be digested by your body. However, fiber can be digested by certain bacteria in your gut, which stimulates their growth.
Protein sources like beans and legumes also contain very high amounts of fiber. Some high-fiber foods that is good for your gut bacteria include green peas, broccoli, chickpeas, lentils, beans.
The process of fermenting usually involves bacteria or yeasts converting the sugars in food to organic acids or alcohol. Examples of fermented foods include yogurt, Kimchi, Sauerkraut, Kefir, Kombucha, Tempeh and more.
Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health.
However, it is important to note that many yogurts, especially flavored yogurts, contain high levels of sugar and should be avoided.
Therefore, the best yogurt to consume is plain, natural home-made yogurt. This kind of yogurt is made only of milk and bacteria mixtures, which are sometimes referred to as “starter cultures.”
Furthermore, fermented soybean milk may promote the growth of beneficial bacteria, such as Bifidobacteria and lactobacilli, while decreasing quantities of some other disease-causing bacteria.
Over to you
Fermented foods, particularly plain, natural yogurt, can benefit the microflora of gut by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines.
From Nmamilife.com
1. Eat locally and fresh whenever possible
2. Observe how you feel after you eat
Not to get into too much medical science, but I do want to point out that the medicine industry says the gut IS the "second brain"! How so? "Hidden in the walls of of the digestive system, this "brain in your gut" is revolutionizing medicine's understanding of the links between digestion, mood, health and even the way you think." - The Johns Hopkins Medicine's website.
One great report by the Harvard Medical School states: "The gut-brain connection is no joke; it can link anxiety to stomach problems and vice versa. Have you ever had a "gut-wrenching" experience? Do certain situations make you "feel nauseous"? Have you ever felt "butterflies" in your stomach? We use these expressions for a reason. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut. The brain has a direct effect on the stomach and intestines. For example, the very thought of eating can release the stomach's juices before food gets there. This connection goes both ways. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression. That's because the brain and the gastrointestinal (GI) system are intimately connected." So, I think its safe to say that happiness does lie in your stomach, and results in how you feel!
That leads to the next topic, what is your gut and how can we make sure its healthy (and happy)?
So, what is your gut and how can we make sure its healthy and happy? Think of your gut as an enclosed pipe that runs from your mouth to your anus. Food comes in and waste is removed. The gut breaks down your food, absorbs nutrients, feeds your cells and eliminates what you don’t need. Pretty amazing, right? That's why, what we put into our mouth plays a vital role to our health and to the health of our bugs, the microorganisms that are part of our gut flora. Again, not to go into too much that can cause confusion, but what we eat is important.
Now, what about how we feel?
When it comes to gut, making your gut feel happy is like one stop solution for many problems. Gut related issues are not only when you face digestion problems but also when you are stress out about something in your brain, you are nervous or simply you are feeling sad.
Anything about gut always has two terms which are related and are highlighted- Prebiotic and probiotic.
Prebiotics are foods that enhance our existing gut bacteria and encourage the development of a diverse community of microbes. These foods are complex carbohydrates, such as vegetables and whole grains. Probiotics are foods, or food supplements, that contain live bacteria thought to be beneficial to us.
This includes live yoghurt, some cheeses and fermented foods.
Useful tips for good gut health:
- Have a wide range of plant-based foods. A healthy gut has a diverse community of microbes, each of which prefers different foods.
- Consume more fibre. Fruit, vegetables, pulses, nuts and whole grains feed healthy bacteria.
- Avoid highly processed foods. They often contain ingredients that either suppress ‘good’ bacteria or increase ‘bad’ bacteria.
- Probiotic foods, such as live yoghurt, might encourage more microbes to grow. Add it to your daily diet.
- Choose extra-virgin olive oil over other fats when you can. It contains the highest number of microbe-friendly polyphenols.
- Antibiotics kill ‘good’ bacteria as well as ‘bad’. If you need antibiotics, make sure you eat good quality of nutrient rich foods that boost your microbes afterwards.
- If your diet is low in fibre, a sudden increase can cause wind and bloating. This is less likely if you make gradual changes and drink extra water.
Sprinkle ground flaxseed on smoothie bowls or salads. But be sure to choose freshly ground flaxseed or to grind it fresh yourself because whole flax seeds pass through your body without being digested. Also, know that flaxseed goes rancid (or bad) quickly. Buying whole seeds and grinding them in small batches yourself as well as storing them in the fridge or freezer is best. (And, yes, rancid flaxseed will taste bitter and unpleasant.)
Whole grains contain lots of fiber and non-digestible carbs, such as beta-glucan. These carbs are not absorbed in the small intestine and instead make their way to the large intestine.In the large intestine, they are broken down by the microbiota and improve the growth of certain beneficial bacteria.
Whole grains can promote the growth of Bifidobacteria, lactobacilli and Bacteroidetes in humans (In these studies, whole grains also increased feelings of fullness and reduced inflammation and heart disease risk factors.
Fruits and vegetables are the best sources of nutrients for a healthy microbiota. Though it is rich in fiber but can’t be digested by your body. However, fiber can be digested by certain bacteria in your gut, which stimulates their growth.
Protein sources like beans and legumes also contain very high amounts of fiber. Some high-fiber foods that is good for your gut bacteria include green peas, broccoli, chickpeas, lentils, beans.
The process of fermenting usually involves bacteria or yeasts converting the sugars in food to organic acids or alcohol. Examples of fermented foods include yogurt, Kimchi, Sauerkraut, Kefir, Kombucha, Tempeh and more.
Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health.
However, it is important to note that many yogurts, especially flavored yogurts, contain high levels of sugar and should be avoided.
Therefore, the best yogurt to consume is plain, natural home-made yogurt. This kind of yogurt is made only of milk and bacteria mixtures, which are sometimes referred to as “starter cultures.”
Furthermore, fermented soybean milk may promote the growth of beneficial bacteria, such as Bifidobacteria and lactobacilli, while decreasing quantities of some other disease-causing bacteria.
Over to you
Fermented foods, particularly plain, natural yogurt, can benefit the microflora of gut by enhancing its function and reducing the abundance of disease-causing bacteria in the intestines.
From Nmamilife.com
1. Eat locally and fresh whenever possible
2. Observe how you feel after you eat