Updated: Jan 20
Our gut bacteria is more important than we think. It regulates many of our bodily functions, from controlling our immune system to our brain function. Functions that are critical for our longevity.
Our modern way of living and the abundance of poor food choices have damaged our gut and created an imbalance in our gut bacteria and this affect our health.
Surprisingly many health concerns have been linked to the imbalanced bacteria and/or damaged gut wall often referred to as Dysbiosis and leaky gut. These include IBS, allergies, constipation, autoimmune conditions, obesity, fatigue, joint pain, headaches, anxiety, skin issues, depression and even heart disease. As I've mentioned before the food we eat creates our form and fuels our function or we are what we absorb.
If our gut is not functioning at its best it will effect every function in our body.
Our goal is to have as many varieties of bacterias that can benefit each other and our health. Here are some helpful tips to improve your Gut health:
Chew your Food.
Digestion begins in the brain, when we first think about what we are going to eat. The next crucial step in breaking down the food is chewing. As the saying goes our “stomachs do not have teeth.” So chew your food around 20 times before swallowing.
Eat your Fiber
Many high fiber foods feed our good bacteria and helps our food to move through the intestines. These include veggies and whole grains. Make this the biggest portion on your plate.
Water is needed for every function in our body especially digestion. Make sure you are drinking 2-3 Litres per day and have an extra glass for every caffeine drink.
Movement is vital to maintain good digestion. Whatever you enjoy do it daily. Walks, running, yoga, weights and so on.
Make Good Oil Choices
See the article “what oils can I cook with?” these will help decrease inflammation.
Cut out the Processed Foods.
These create inflammation and prevent the good bacteria from thriving.
Cut out the Sugar
Sugar is a highly inflammatory food. It will create imbalances in the bacteria and in turn will cause you to have increased sugar cravings. There are a lot of healthier alternatives to use in place of sugar such as raw honey or 100% maple syrup.
Reduce Stress and Increase Sleep
Lack of sleep and stress can create and or contribute gut imbalances. Be sure to get your rest try ways to combat stress. Breathing techniques can help a lot.
Add Fermented Foods
Sauerkraut, kimchi, tempeh, kombucha, miso are great sources of good bacteria.
Treat the Gut
Testing the gut is the best way of finding out if the bacteria is balanced. See functional testing page for more information.
If the gut needs a little more help, add in good homemade or well sourced Bone Broth, L-glutamine can help line and protect the gut lining and collagen can help digestion and helps repair gut lining.
BONE BROTH RECIPE
3.5 kg Beef bones with marrow water to cover bones
3 tbsp apple cider vinegar
2 Bay Leaves
Sea Salt and Ground Black Pepper
vegetables of choice (Celery, Onions, Garlic )
Place all ingredients in crockpot. Add filtered water until bones are covered.
Turn setting to high and let simmer for 48 hours
When the broth is finished, discard the bones, vegetables, and herbs. Strain the liquid to remove all solids through a sieve into a glass container.
Refrigerate the broth for at least 3 hours or overnight. The fat will separate, rise to the top, and form an opaque white layer. Once the fat has congealed, skim it off the top to remove excess fat.
To serve, heat the broth over medium-low heat, stirring occasionally. Then pour 1 cup into a mug and enjoy.
You can use it in recipes calling for chicken or beef stock.
Store all leftover broth in a sealed container in the refrigerator for up to 4 days, or in the freezer for 9 months to a year