In my opinion, there are two primary things linked to gut health:
- Proper digestion
- Gut bacteria / microbiota
In my last post I covered how digestion is linked to gut health and what I have been doing to optimize my digestion. The other key component to a healthy gut is the trillion+ gut bacteria that we have a symbiotic relationship with. If you’ve been paying attention to health & wellness and/or food trends lately, you’ve probably heard something about probiotics and gut bacteria. If you need a refresher on why gut bacteria are important to gut health, make sure to go back and check out this post.
In addition to improving my digestion, the other thing I’ve been doing to improve my gut health is trying to be an ideal host to all my good bacteria friends. There are four different diet strategies I’ve been using to be a model bacteria host. Just like any good party host knows, you need to invite the right people, keep the guest list interesting, provide adequate food and drink for the guests, and make sure the cops don’t shut it down. #PartyPlanningBasics
Don’t know how to be a bacteria party host via your diet? Let me explain:
- Invite a lot of the right people by eating plenty of fermented foods and/or taking a probiotic supplement. Fermented foods like yogurt, sauerkraut, and kombucha contain beneficial probiotic bacteria. Consuming these foods supplies the gut with more good bacteria (just like inviting good friends to a party). Keep in mind though, your gut has trillions of bacteria so this is like dumping a cup of water into a swimming pool so the key is consistency and eating a little every day with every meal. Some of my favorite fermented foods at the moment are:
Fage Total Greet Yogurt – Instead of ice cream for dessert, I’ll eat full fat plain greek yogurt with berries, chia seeds, and coconut flakes.
Farmhouse Culture kraut and kimchi – the key to kraut/kimchi is getting the refrigerated stuff that isn’t pasteurized (which kills the bacteria). I really like the different flavor varieties that Farmhouse Culture offers.
GT’s Enlightened Kombucha – This is basically fermented tea and is becoming much trendier. There are lots of different brand options and places popping up that offer “Kombucha on tap”. I’m starting to substitute Kombucha for my afternoon coffee.
Primal Probiotics – If you don’t like fermented foods or can’t eat them frequently, probiotic supplementation is another good option. The tricky part is that quality and potency can be all over the board with these so beware of just buying whatever is on the shelf of mass retailers. Good supplements offer a diversity of bacteria strains with capsules that can make it through the stomach to decrease the amount of bacteria killed by stomach acid.
- Keep the guest list interesting and diverse by switching up the types/brands of fermented foods you eat and supplements you take. The best hosts bring together different people, that otherwise may not mingle, to create great new relationships. Therefore, I make it a point to change-up the probiotic supplements I take and the types of fermented foods I eat. This also helps prevent flavor fatigue.
- Eat plenty of prebiotic fiber so your bacteria friends always have enough food. Great parties never seem to run out of food or drinks so you gotta make sure you keep your bacteria guests fed. Bacteria eat prebiotics, which is essentially fiber (carbohydrates that can’t be digested by our body) that is abundant in vegetables. My favorites are:
Lots of green vegetables (especially leafy greens) – I probably eat 1-2 of the large plastic containers of organic leafy greens each week. I put a few giant handfuls in my morning green smoothie, saute them with salt, pepper, and red pepper flakes, and add them to scrambled eggs. I love my leafy greens.
- Never let the cops break up a good party so avoid taking “just-in-case” broad spectrum antibiotics. Antibiotics kill bacteria. There continues to be more and more evidence about how important gut bacteria are to our health. Broad spectrum antibiotics don’t discriminate amongst bacteria and will kill even the good ones. This reminds me of a classic high school movie party scene. So…I avoid taking broad spectrum antibiotics unless ABSOLUTELY necessary.
One caveat…I’m far from a medical professional and some of the things I mention above may actually be counterproductive depending on individual issues. The severity of gut issues may dramatically change the things necessary to bring everything back into balance.