Gut health for beginners
" All diseases begin in the gut"
Was Hippocrates right? Modern science has shown that he was not far off.
Your gut is the foundation of your entire health. Every system in your body is connected in some way to the trillions of microbes that live there. We now know that changes in the composition of our microbiome are linked to many diseases. From diabetes to hormone imbalances, autoimmune conditions to weight gain, and from anxiety to depression. This is nothing new, but sometimes an abundance of information can be a double-edged sword.
What can you do to support your microbiome?
Here are three basic principles to start with. They are far from complicated and can be translated into action today.
1. Diversity, diversity and more diversity
Your microbes eat every day, and just like you and me, they need a variety of nutrients to thrive. They can't grow and develop optimally by only getting nourishment from the same cucumber.
Far from restrictive diets, your microbes love colorful and varied meals. Inclusion is key here! Include all food groups on your plate, try new varieties, and create new combinations. Just going to a new supermarket can make a huge difference.
You already know the taste of rice or pasta, so give new foods a try to keep your microbes happy and satisfied.
2. When possible, choose natural and unprocessedNo matter what diet you prefer, try to stay away from ultra-processed foods! Good nutrition doesn't come in pre-made packages.
Processed foods are usually extremely addictive and heavily marketed. They are very harmful to your gut and overall health. Most often, they are made with industrially produced ingredients and additives, are high in salt, fat and sugar, and are extremely low in dietary fiber, vitamins and minerals, and phytochemicals. In other words, they are poor in the good stuff that your beneficial microbes need to thrive.
Therefore, prioritize homemade meals and base your diet on natural or minimally processed foods.
3. Fiber: The Forgotten Hero
With all Despite its properties, the fiber “superfood” rarely gets the glamour it deserves compared to other trendy foods. There’s nothing sexy or exciting about fiber. But when it comes to gut health, it’s actually the most important nutrient we have.
Fiber is a complex carbohydrate that provides amazing health benefits! In addition to contributing to good bowel habits, fiber intake is associated with normal body weight, better insulin sensitivity, anti-inflammatory effects, and healthy metabolism.
Fiber is a type of carbohydrate that our bodies cannot fully break down. It is therefore transported undigested down to the large intestine, feeding our beneficial bacteria! Fruits, vegetables, whole grains, legumes, nuts and seeds contain the highest amounts of fiber. So make sure to eat fiber daily to reap all its benefits.
Key points:
- The first thing you can do for your gut health is to diversify your diet! Eating a variety of foods is a simple and effective way to avoid loss of microbial diversity. Science says that the richer your gut microbiota is, the more resilient it is.
- Base your diet on natural products and avoid consuming ultra-processed foods. These foods are harmful to your health and lack nutrients that you and your microbes need to thrive.
- Intake of dietary fiber is associated with many health benefits and plays a crucial role in optimizing your gut health
Author : Cecilia Clausen ( Clinical Dietitian)
