The past couple of months I have been on a “gut healing protocol” following my microbiome testing with a company called Viome I was rather impressed with the accuracy of the results, generally its all good but unfortunately the intestinal barrier needs improving. In functional medicine they call it “leaky gut” and in the medical science world it’s still rather new territory. We are learning more and more about the microbiome and why gut health is so important.
Hippocrates said “ All disease starts in the gut” he was definitely right. I wanted to share with you, in these unprecedented times the importance of gut health on our immune system. 70-80% of your immune system is in your gut. So what we eat is literally taking us closer or further away from optimal health. I say optimal because we are falling a little bit short of the possibility for lives.
The sources that were recommended to me were ghee, which contains butyrate and spirulina, olive oil, avocados because they both contain essential fatty acids which are critical for a stable microbiome, they increase microbial diversity and beneficial butyrate producing bacteria.
Another key component to healthy microbes is inulin. Inulin is a Prebiotic fiber which nourishes the microbes, a bit like a fertiliser for the gut. It has been reported that inulin increases microbial diversity, prevents constipation, helps manage weight and regulates blood sugar and aids with gastrointestinal distress.
Foods that contain inulin are artichokes, leeks and my favourite right now is Chicory root. It’s popular for its coffee-like flavor. I actually had to cut out coffee to help heal my gut and it’s been tough! Approximately 47% of chicory root fiber comes from the prebiotic fiber inulin.
The inulin in chicory root nourishes the gut bacteria, improves digestion and helps relieve constipation It can also help increase bile production, which improves fat digestion. Additionally, chicory root is high in antioxidant compounds that protect the liver from oxidative damage. I definitely have seen a difference in my waistline and feel way more energised,even without the coffee!
Vitamin C is a powerful antioxidant that plays a key role in immune system function, collagen production, and healthy aging. So no surprise it’s beneficial for our gut health too. It promotes nutrient utilisation and can protect against cardiovascular disease. It has been reported that Vitamin C affects the function of bifidobacterium and Clostridium species. I was recommended to eat Brussel Sprouts, which I do enjoy but hard to find this time of year, other sources of Vitamin C that I am enjoying are citrus fruits, strawberries, broccoli, kiwi, kale, yellow peppers, parsley and thyme.
If you been following me on Instagram you will know from my stories I have been sharing about the benefits of bone broth. I will go into more detail about bone broth in another blogpost but the main reason why it’s so good for the microbiome is amino acids.
Amino Acids are protein building blocks and important for energy regulation your gut bacteria ferment dietary amino and produce molecules which modulate your immune system, cell function and metabolism and nourish your gut lining.
Cabbage is a great source of glutamine which is also an amino acid. Glutamine is used by specific bacteria in your gut, such as bacteroidetes & firmicutes species. It’s also a precursor to Butyrate. I enjoy sweetheart cabbage and regularly eat it regularly. Looking forward to homemade summer coleslaw and I am a huge fan of purple cabbage.
Chard was recommended as a superfood because it contains kaempforal. Kaempforal is a flavanoid released following microbial metabolism. It balances the microbiome,encourages growth beneficial to the lactobacillus & bifidobacteria species & inhibits growth or harmful or pathogenic bacteria. Studies indicate that Kaempforal decreases inflammation & benefits many biological systems including the gastrointestinal hormonal, neurological occular & immune systems. I have been taking Quercetin supplements for some time and knew of the benefits for the immune system.
Raspberries were recommended as a superfood for my microbiome because they contain Quercetin.
It influences bacterial function & leads to the activation of specific antioxidant biological pathways that decrease inflammation & contribute to microbial detoxification. It has been reported that Quercetin promotes hormone production & cardiovascular wellness. In fact, low plasma levels of Quercetin have been associated with increased risk of heart disease. I have been recommended a variety of foods based on their polyphenol content.
Polyphenols balance your microbiome It balances the microbiome,encourages growth beneficial to the lactobacillus & bifidobacteria species & inhibits growth or harmful or pathogenic bacteria. Studies indicate that Polyphenols decrease inflammation & benefit many biological systems including the gastrointestinal hormonal, neurological occular & immune systems. Foods high in polyphenols which I was recommended are Sage, Oregano, Endives.
Sunflower Seeds were another superfood for the microbiome, they contain Vitamin E which is a fat soluble vitamin.Vitamin E promotes gut barrier strength, prevents dysbiosis, alter immune response and decreases inflammation. Research shows that your microbiota transforms Vitamin E into different isomers, each with it’s own health benefits. Some of these benefits include neurol protection, enhanced athletic performance & better cardiovascular fitness.
I was told to increase my Spinach, which is fine because I really enjoy spinach. I tend to eat it everyday with a meal. Spinach contains phytonutrients which are beneficial plant nutrients. Phytonutrients are large compounds that are metabolised. Studies indicate that phytonutrients are also anti inflammatory antioxidant and neuroprotective.
Turkey is a superfood for my microbiome because it contains Tryptophan. I also take a supplement of Tryptophan which is an amino acid. Your microbes are capable of producing some tryptophan but they also use it to make a large number compounds including neurotransmitters like seratonin and indole-3-propionate which is anti inflammatory & promotes brain health. Adding Tryptophan rich foods make sure you are getting enough if it everyday.
Lentils are good for the microbiome because they contain magnesium. It can increase the abundance of bifidobacterium species. These microbes help digest fiber which produces butyrate. Studies indicate that magnesium decreases inflammation protect your heart and is essential co factor many different enzymes.
Ginger is a superfood for my microbiome as it contains Gingerol, which is a polyphenol. Ginger like other polyphenols is metabolised by the microbiome, once converted it reduces inflammation and improves digestion. There are many foods that have been recommended to me and some to minimise and avoid. By no means am I recommending you follow what I eat, there are obvious health benefits to the food I eat and I have lost weight, increased my metabolic fitness and generally feel good. I have now completed my 90 day program and will be retesting next week and finding out if I have increased my butyrate production and improved the quality of the lining of my gut.
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