Key to a healthy gut

How your gut health can impact your well being.

And with good reason, as our gut is the largest surface - nearly 250 m2 - that connects us to the outside world. The quality and condition of this surface clearly affects the absorption of different nutrients, immune function, normal body weight and our overall health. The billions of helpful bacteria living here produce so-called short chain fatty acids (SCFA), which

• lower the pH of the colon, which helps helpful bacteria to thrive,
• contribute to the functioning of the intestinal defence functions by protecting the integrity of the guts
• reduce inflammation and
• act as signaling molecules to the brain and other organs.

So it seems from all this that we need to pay attention not only to feeding our own bodies properly, but also to the micro-organisms that live inside us and provide us with so many positive benefits. 

How can you keep your gut flora in good condition?

Eat vegetables, fruits, whole grains, pseudo-grain every day and avoid ultra-processed foods rich in salt, sugar and fat. (Ultra-processed level indicates when the ingredients of a food are already highly processed in themselves, e.g. containing syrups, hydrogenated fats). 

The composition of the gut microbiome changes dynamically depending on the environment we live in, how much we move and, most importantly, what we eat. The diversity of our diet also contributes to the diversity of gut bacteria, which is positive for our health. Aim to have at least 30 different types of plant foods in your diet each week.

One of the great things about plants is that they contain elements such as fibre and polyphenols, which are beneficial to our gut microbiome. Fibres have been mentioned before, but their positive effects cannot be emphasised enough. They are plant parts that are resistant to the enzymes of the digestive system and are the primary source of nutrients for intestinal bacteria when they enter the large intestine in their unaltered form. The bacteria ferment the fibres and produce the beneficial SCFA metabolites mentioned above.  In addition, they have the following positive effects:

• reduce the absorption of sugars and fats of foods consumed in the diet, 
• bind bile acids, thereby reducing cholesterol levels, 
• increase bowel movements, thus shortening the transit time of food and 
• contribute to normal defecation patterns.

Top foods to support gut health

1. Fruits

Rich in polyphenols and provide an excellent source of fibre. Among fibres, they contain water-soluble pectin most. Polyphenols are plant compounds that are effective in fighting oxidative stress, thus aging and decline in mental function and memory. They are found in brightly coloured vegetables and fruits. Choose different coloured ones every day so you can get more than one polyphenol into your body at the same time: e.g. blueberries, blueberries, cherries, raspberries, apples. Try eating fruit every day, at least 2x a day. You can easily do this by adding some fresh fruit to your morning porridge or granola. Doesn't seem so hard, does it?

2. Whole grains and legumes

Members of this group contain high amounts of fibre and promote the growth of intestinal bacteria. Hester's Life granola, oatmeal and muesli made from wholegrain rolled oats are rich in beneficial fibre. So by eating them every day, you can stay on good terms with your gut bacteria. Legumes like beans, peas and lentils are particularly rich in fermentable fibre.

3. Extra virgin olive oil

Made from freshly pressed olives, this oil is packed with more than 30 polyphenols, which have prebiotic properties that help to maintain a healthy gut flora, and also have anti-inflammatory properties. If you can, use extra virgin olive oil both in cooking (you can safely use it up to 190 degrees C, it retains its thermal stability up to this point) and in cold dishes.

4. Vegetables

Choose from as many varieties as possible: cucumbers, tomatoes and peppers are not your only options. You can make broccoli pasta one day, cauliflower "rice" the next, fresh sorrel soup the third. Add raw, steamed or roasted vegetables to your side dishes, as colourful as possible and include them in your meals at least 3 times a day.

5. Nuts and seeds

They're a super and healthy source of unsaturated fat, plus they're full of fibre. Hazelnuts, walnuts, pecans, flaxseeds and sesame seeds are also particularly rich in polyphenols.

 

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