Your Gut Health- The Basics About Your Microbiome

Since I have adopted a whole food plant based diet there are many benefits, but one thing stands out above all others. All my life I have suffered from poor digestion. Even as a teen I used to tote around a roll of tums in my pocket. It was not uncommon for me to poop once every few days and I never ever felt in rhythm or balance. These days I now feel finally free of malaise, with far more energy, and in tip top working order. It’s absolutely amazing, and it’s undeniably the major reason that I can sustain and completely enjoy eating plants.

Gut digestion and the gut biome is a huge topic these days, and for very good reason. There is now a lot of research and evidence to support that how we treat our bellies can influence not only our overall health, curb allergies, reduce eczema, stave off a ton of diseases, and be the stubborn cause why you are not losing weight.

I have put together a primer on gut health because I think it’s important to have a full understanding of how this works. I want you to appreciate how every time you eat a plant based meal how it conspires to benefit you. Warning- this may seem a little science geeky, but don’t let that scare you. I have broken it down and simplified it for you. This is good stuff people- so PLEASE, take a minute to read on through.

What you will learn:

What is gut flora

What are pre and probiotics

Why they are important for your mental and physical health

How to boost your gut health

I used to think that once I ate my food my body would magically take what it needed and keep me healthy, and discard the rest. Now we are learning that nurturing our inner garden is vital, not only for staving off disease, but also as a big part of our daily happiness.

WHAT is gut flora exactly?

Within our digestive tract (from end to end), we are a complex collection of hundreds of strains of bacteria that line the mucosal walls. We have been cultivating the trillions of bacterial cells since the moment we were born. We got some from our mother, some from the foods that we consume, and the environment that we live in. Those cells are an integral part of how we effectively digest our food and how readily we absorb it. We cannot thrive without that teeming colony, and conversely, they would not survive without us.

As the bacteria digests our foods they release short chain fatty acids. These SCFA’s improve the strength of our mucosal lining and signals inflammatory cells that all is well and no need to mobilize. It’s the inflammatory response that aggravates so many issues, such as allergies, aches and pains, your mental state, and so much more. The more vibrant the bacterial colony, the healthier you are. To develop a robust gut you only have to do one basic thing. Consume plenty of pre and probiotics.

WHAT are pre and pro-biotics?

PRE-biotics are fiberous foods that nourish your native bacteria. By eating prebiotic foods your gut naturally will grow and develop the billions of strains of bacteria your digestion needs. It’s just that simple.

When you consume prebiotics the bacteria feast on the fiber and as a by-product release fatty acids (SCFA’s, namely butyrate). Those fatty acids in turn signal the inflammatory cells that all is well and no need to activate. Without the inflammation the gut is calm and vitamins and minerals are more readily absorbed. When everything is running smoothly there is better fat metabolism for weight control. Prebiotic foods are therefore the foundation for creating a healthy gut. When the lining is weakened from lack of wholesome fiberous foods, a condition called “leaky gut” can develop. This leads to increased inflammation, digestive disturbances, IBS and Crohns.

Probiotics are strains of live bacteria that are created in fermented foods, such as yogurt, kefir, tempeh, miso and sauerkraut. These live bacteria add to the gut garden and make it more robust.

Fiberous and fermented foods = healthy flora = less inflammation = greater digestion = a healthy and resilient body.

WHY is this important for your health?

There are several reasons why this is so beneficial to you- higher bacterial variety in your gut is associated with lower body weight, a lower risk of diabetes, less inflammation and a healthier immune system. Pathogens are kept in check by crowding them out and thereby reducing your risk of getting sick. When your body doesn’t have to fight minor battles every day it has the ability to fight of bigger issues such as chronic diseases or even fatal diseases such as cancer.

With a healthy gut you are getting all the nutritional benefit from the foods you eat. The result is much more energy and vitality. You may notice more umph in your workouts and much faster recovery.

A healthy gut can also influence depression and anxiety. We already understand that there is communication with your stomach and your mental state. Have you ever experienced a food or alcohol hangover that makes you feel foggy minded?

When we eat a gut friendly diet the brain is able to produce more happiness hormones such as dopamine and serotonin. As a result we are less apt to feel overwhelmed and have a greater capacity to deal with stress. Plus you are less likely to reach for a candy bar, or feel the need for a happy hour cocktail.

My favorite reason for improving your gut health? You will poop like a BOSS! Elimination also keeps your inflammation low, and let’s face it- it just makes you feel so much better when you go regularly.

HOW to boost your gut flora

1. Focus on fiber. Build your plate with vegetables, whole grains, beans and lentils first. If you’re not eating plant based, try to think of meats and fatty dairy as compliments, rather than the main event. Aim to consume 40 grams of fiber a day for the foods you eat. Unfortunately powders do not do the trick.
2. Consume prebiotics. Good sources are onions, garlic, asparagus, whole wheat, spinach, beans, bananas, oats and soybeans.
3. Add Probiotics. You only need small amounts of such foods as sauerkraut, miso, tempeh, soy sauce, yogurt and kefir.
4. Avoid: Animal products, fried foods, food additives (colors, preservatives, etc.), alcohol, and processed sugars.
5. Limit fats to plant based such as nuts, seeds and avocados. Limit oils.
6. Exercise, rest, get good sleep and reduce stress. Yep, these help too.

Your Healthy Gut In Real LIfe

So now that you have the framework, here is a quick list of ways you can incorporate this into your own life when you are just getting started.

1. Start your morning off with a nourishing breakfast. Choose something like oatmeal made with plant milk, berries, a spoon of chia and a few nuts. A grainy whole wheat slice of bread with avocado and tomato is great too. Limit or eliminate sugary and fatty foods.
2. Embrace Meatless Meals. Plan on meatless Monday and maybe even another meatless night such as Friday.
3. All the rest of the meals think veggies, whole grains and beans/lentils first. Fill your plate with a lot of texture and color, and reduce your animal protein by half.
4. Try to give yourself an alcohol break. If you are enjoying a drink each night skip the meatless nights and see how you feel.

I have found this to be a great way to get started. Try and take notice to see if you feel any differently. It’s not uncommon for these small changes to expand as you start to feel better. Take it at your own pace, and please enjoy the process.