Building A Healthy Gut Microbiome: Which Foods Do I Need?
Choosing the right foods for good gut health can be confusing. With so many different sources of information out there, it’s a lot to digest - pardon the pun!
Let’s try and make it simple…
First and foremost we need to understand - what is out gut microbiome?
Our gut microbiome is made up of trillions of microorganisms including bacteria, certain viruses, fungi and other microbes that live in our digestive track and aid the digestive process. Not only does it play an essential role in digestion, it also supports immune health, heart and brain function and helps to fight infections.
Why is important to have a balanced gut microbiome?
A healthy and balanced gut microbiome helps to maintain the gut barrier which prevents harmful substances from entering the bloodstream. An imbalance in the gut microbiome has also been linked to chronic diseases, inflammatory bowel disease, obesity and type 2 diabetes. Our gut microbiome also influences metabolic processes including energy metabolism and appetite levels.
So you could say it plays a pretty vital role in our day to day health!
What foods contribute to a balanced gut microbiome?
Generally, a high variety diet that is rich in fibre can help promote a healthy and balanced microbiome.
Fibre rich foods are excellent as acting as food for the beneficial bacteria in our gut, examples include:
nuts and seeds
legumes
fruits and vegetables
wholegrains
Fermented foods provide a high level of gut bacteria which can be beneficial for overall health, here’s some you can include:
Probiotics
kefir
yoghurt
kimchi
Plant based foods are also beneficial, consider adding the following into your daily diet:
leafy greens
bananas
garlic
onions
These have been shown to fuel the growth of healthy gut bacteria
To conclude, a balanced and varied diet is the key to maintaining a healthy gut microbiome. Adding plenty of fibre rich and plant based foods can improve your gut microbiome and ensuring you keep things balanced will lead to a happy body!
If you found this helpful, you might like to take a look at the following:
Smart Snacking Strategies - https://www.elevatefitness.uk/blog/smart-snacking-strategies-to-fuel-your-day
Hitting Your Protein Targets - https://www.elevatefitness.uk/blog/hitting-your-protein-targets
