Do you know how to improve your gut microbiome?
Why is gut health important?
If the collection of microbes inside our gut (called a microbiome) doesn’t function properly, then nothing else works well. The thyroid, hormones, immune system are all linked to gut health so it’s important to support the right kind of microbes to thrive. You have power to improve your microbiome, and support your health by looking at what you eat.
What role do genes play in health?
The genes we are born with play a small part of our health destiny. The health of our gut has been shown to have more control over our risk of obesity, insulin resistance, cholesterol, and mood. In one recent study the genetics were found to have a 2% influence over the microbial environment.
Our microbes can be changed, and over time we can grow a healthy population of bugs that work with us, not against us. We want the bugs on our side, working for us, and with us!
How to improve your gut microbiome
- Reduce food allergens – this is individual, and not one size fits all. Common allergens are gluten, dairy, soy, eggs, peanuts but these may not be a trigger for you.
- Remove irritants to the gut – e.g. lots of alcohol, sugar, caffeine, processed foods. Food with lots of ingredients listed on the packet isn’t adding much benefit to your diet.
- Eat whole foods – fresh vegetables, fruit, vegetable sources of fats and proteins.
- Feed the bugs with fibre – lots of pulses, wholegrains, vegetables
- Increase your stomach acid – the first gateway to the digestion is our gastric juices, we need it to help break down proteins and keep out the bad bugs. Without stomach acid food can pass through into the intestines partially digested and ferment causing bloating and excess gas.
If you want to start your move to better gut health get in touch to book your initial appointment with me. I’ll ask you to fill in a food diary before we meet, and we go through a detailed questionnaire together to come up with a new nutrition plan, bespoke for you and your health conditions.
- Exercise – people who exercise have a healthy population of bugs in their gut, which support anti-inflammatory actions.