Gut Health

The bacteria found in your gut (‘gut flora’) is hugely influential on your overall health. Having the optimum levels of good bacteria protects you from other harmful bacteria and fungi, supports your immune, cardiovascular  and digestive systems and can also help prevent obesity and depression. 

The foods you eat play an important role in balancing the good and bad bacteria in your gut - probiotic foods contain live healthy bacteria and prebiotic foods contain fibre which feeds the healthy bacteria. Here are some tips on what foods to choose to improve your healthy gut bacteria and what foods can have a detrimental effect on this.

Prebiotic Foods 

Aim to eat a diverse range of fruit, vegetables and legumes each week to maximise prebiotic intake. The following foods are particularly high in the fibre that the beneficial bacteria can feed on:

• Legumes, peas and beans - including lentils, peas, chickpeas, soybeans, peanuts

• oats

• berries

• asparagus

• garlic

• bananas

• leeks

• onions

• Jerusalem artichokes

If you are unused to these type of foods build up slowly as you may experience gas or bloating to begin with.

Probiotic Foods

Live Yoghurt and fermented foods all contain probiotics

• Live plain yoghurt (ideally unsweetened as many yoghurts and probiotic drinks contain added sugar)

• Kefir - a fermented milk drink that is cultured from kefir grains (dairy and non-dairy versions)

• Sauerkraut - fermented cabbage

• Kombucha tea - a fermented tea

• Kimchi - a traditional spicy Korean dish made from fermented vegetables such as cabbage, chilli, garlic, ginger, radish, celery, carrot, cucumber and spinach

• Tempeh - a fermented soybean product often used as a meat substitute

• Miso - a Japanese seasoning available in paste, soup and other forms

• Pickled vegetables - choose fermented ones as not all pickling methods include fermentation

What can hinder healthy bacteria?

Sugary foods, alcohol, fried foods, smoking, chemical residues and antibiotics in food and even stress may all promote the growth of harmful gut bacteria.

Are Probiotic Supplements a good idea?

Sometimes taking a probiotic supplement can be a good idea, particularly if you have been run down, have minor digestive symptoms or have recently taken a course of antibiotics. However if you have any major digestive problems such as Inflammatory Bowel Disease, cancer, have had recent surgery or other medical conditions you should take medical advice before taking probiotic supplements.

It is important to choose a good quality probiotic supplement which contains 5 billion plus colony-forming units per dose (such as Lactobacillus or Bifidobacterium) and with a proven method of transport through the stomach so that it reaches the gut intact. Also check that the supplement has a use by date. Biocare and Symprove are both reputable brands. If in doubt consult with your Doctor or Nutritional Therapist.

© C Spurling BA (Hons) Dip ION

© GS Method