If you’re not quite up to speed on exactly what your microbiome is and where it’s located… not to worry!
Basically, your whole body is filled with trillions of tiny microorganisms, but the largest collection of these little guys live in your gut. These organisms tend to congregate in your large intestine, which is known as the gut microbiome.
No two people have the same gut microbiome composition – much like a fingerprint, it’s completely unique. But, the microorganisms within your microbiome are constantly changing. In fact, the organisms begin to develop from the moment you’re born and the way you are born – naturally or via cesarean – can affect which sort of bacteria you first come into contact with.
How does the microbiome affect your body?
Unsurprisingly, your gut microbiome can have far-reaching effects on your body. From brain function, mental health, sleeping patterns and your mood – it’s essential to maintain a healthy gut microbiome.
The link between gut bacteria and mental health is particularly interesting. While research is ongoing, initial studies have shown that people who suffer from severe depression have vastly different gut bacteria compared to their “healthy” counterparts. Another study went a step further and transferred gut microbiota from people with depression into bacteria-free rats. The animals went on to show behavioural changes that are synonymous with depression. Fascinating stuff!
Eat these foods for a healthy microbiome…
1. Resistant starch.
Resistant starch is great for your microbiome because it stays intact through the digestion process and arrives in your large intestine whole, where it begins to break down, triggering a fermentation process which stimulates good bacteria in your gut! RS can be found in cooked and cooled potatoes, green bananas and legumes.
2. Prebiotics.
Prebiotics are essential for your gut health as they feed the gut bacteria. Much like RS, foods that are considered prebiotics are largely indigestible, meaning that they are intact when they make it to your bowel and help to feed the good gut bacteria and encourage the production of more. Jerusalem artichokes, garlic, onion, asparagus, leeks and oats are all great sources of prebiotics.
3. Fermented foods.
Fermented foods are also essential for a healthy gut as they stimulate the production of good bacteria. Not only do these foods beef up the amount of healthy gut microorganisms, but they also provide enzymes which help the digestion process along. Up your dose of fermented foods with sauerkraut, kimchi, kefir, kombucha and apple cider vinegar.
And avoid these ones…
Your gut microbiome hates junk food – including refined carbs and sugar – as it feeds the bad guys and gives them the opportunity to overtake the good bacteria. One study in particular looked at the effect of yo-yo dieting – eating well during the week but going overboard on junk food come the weekend. The research discovered that the gut microbiome of those who flip-flopped between eating well and eating junk was indistinguishable to the microbiome of those who were fed a constant stream of junk all week long. This shows just how damaging refined junk foods can be on your healthy gut bacteria!
On our 8-Week Program, we dedicate a whole week to gut health. Find out more by signing up to our next round now!
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