What can you do right now to improve your gut microbiome?
More and more evidence is confirming the importance of a healthy gut microbiome.
I would go as far to say that your gut is the gateway to your health.
Poor gut health and a dysbiotic microbiome (one that is low in a diverse range of healthy microbes and is dominated by those that are not health giving) is now linked to many health conditions. From autoimmunity, allergies, depression, anxiety, inflammation, metabolic conditions and much much more….
Did you know that we are made up of 10 times more bacteria than we are human cells!
There more stars in the observable universe than there are grains of sand on earth. There are also more genes in the human microbiome than stars in the universe!
These facts just highlight the importance a healthy microbiome and the impact it can have on our health. We would be crazy to think it wasn’t important!
So what are some simple things you can do right now to improve the health of your gut?
- REMOVE anything causing stress on the gut. Stop putting fuel on the fire!
- Stress
- Infections or pathogens
- Food allergins
- Processed foods
- GMO’s
- Environmental toxins
- Unfiltered water
- Medications
- Sugar
- Iron supplements
2. REPOLULATE– Restore the gut flora. Test your microbiome and then supplement accordingly. Also consume:
- SLOW- seasonal organic local produce
- Raw food
- Fermented foods
- Probiotics
- Microbes from a farm, while gardening, cuddling a pet, time in the nature
3. REPLACE – Poor gut health often equates to nutrient deficiencies. Poor gut health is often linked with a poor diet too. Therefore eat:
- The most nutrient dense diet possible
- Polyphenol rich food
- Resistant starches
- 40+ plant foods weekly
- Prebiotics and prebiotic rich foods
- A high fibre diet
4. REPAIR the gut lining- to ensure proper absorption of nutrients and to heal a leaky gut:
- Bone broths
- Minerals
- Herbs
- Supplements
- Healing foods
5. REBALANCE– Restore mind, body and spirit.
- Time in nature
- Mediation
- Community support
- Self-care
- Stress reduction
- Toxic relationships
- Music
- EFT
- Gargling
- Singing
- Essential oils
- Gratitude journaling
- Exercise
- Intentions
- Affirmations
6. REMEMBER when did your gut issues start? What emotional experiences can you tie them to?
WHAT NOT TO FEED YOUR MICROBIOME ?
- Highly processed or packaged foods
- Pesticides
- Anti-bacterials eg. hand wash
- Refined grains and flours, especially wheat
- Sugars, especially high fructose corn syrup and artificial sweeteners
- Refined oils and fats; soybean and corn oil
- Antibiotics- unless absolutely necessary
- Anti-inflammatories ibuprofen, advil and asprin
- Acid blockers; like those prescribed for acid reflux
- Environmental toxins eg. cleaning products, cosmetics, fragrances
- Stress
