Own Your Gut
How many of you have felt overwhelmed by knowing the correct ways to care for your guts? With so many differencing opinions out there, I’m here to shed light on your gut and why it’s important to keep it healthy and strong!
The Western Diet and your Gut
For starters, the gut environment has been linked to many chronic diseases such as inflammatory bowel disease, type 2 diabetes, cardiovascular disease, and colorectal cancer. The link between these diseases and unhealthy gut microbiome has been found in various scientific studies. The Western diet has been shown to have a huge effect on the gut microbial species that make up the gut flora. In a large study of an immigrants coming to the United States, they were found to have decreased their micro diversity and function immensely. (PMC)
Unfortunately, the access consumption of refined grains, starch, and added sugars negatively impacts gut microbiota. I love my cookies, but remember, moderation and balance is key. A lot of what I advocate for is having a whole-food approach to eating. This means eating things that are from the ground, natural to the earth, and not refined. In other words, make some dang good cookies, but make them with high quality butter… not crisco or vegetable oil. And since sugar, refined grains, and starch affect our overall gut bacteria, moderation is key to these yummy treats!
Antibiotics and your Gut
Ever wonder if antibiotics hurt your gut? Get this.. according to a recent study “commonly prescribed antibiotics carry a risk of C. difficile infection, which can cause severe complications and has an estimated treatment cost of $24,205 USD per patient.”(PMC) This means that antibiotics alone that are not taken with probiotics can really cause some damage. In order to take antibiotics well and safely, you should always ask your doctor to guide you to taking a probiotic as well.
Low-Carb diets and your gut
Did you know that vegetables and fruits are actually carbohydrates? Many rumors have claimed that carbs are bad for you and being on a “low-carb diet” will help you lose weight. The Keto Diet and low-carbohydrate diets have become a popular trend for losing weight fast. While this diet does “work” in some cases, their are also risks. The Keto diet, in a 20-year study involving a large prospective cohort revealed that “diet quality and the source of protein and fat can ultimately determine health outcomes in low (40% of caloric intake) carbohydrate diets.” (PMC) In research by de Koning et al., it was also found that “high plant-based intake of protein and fat reduces the hazard ratio (HR) for T2D to 0.78, whereas high intake of animal protein and fat maximizes the risk (HR: 1.37)." (PMC) In strict Keto Diets, below ground vegetables and legumes high in net carbs, and most fruits, are restricted in order to limit the total carbohydrate intake to 50 g/day. However, this type of restriction of plant-based carbohydrates can have huge effects on the gut microbiota because the fiber and prebiotics from these foods are required for bacterial diversity. This can also cause constipation. I am never a proponent of diets like these because I do not believe that there is any benefit in creating a lifestyle that is not good for long-term health and can not be maintained for more than a couple of months. Eating whole foods and lots of fruits and vegetables will keep your guts healthy and strong.
Intermittent Fasting and the Affect on your Gut
Ya wanna know something? Fasting for an 8 hour period can help you sleep better and have better circadian fluctuations, improve gut barrier function, increase microbial diversity, enhance antioxidative microbial pathways, and even reverse intestinal inflammation in inflammatory bowel disease.
Foods that Help your Gut
Every wonder which foods are good for your gut and which ones aren’t? Well here is a scientifically based list that will help clear the air for you!
Yogurt (I prefer Greek of Icelandic Yogurt because of the decrease in sugar and other additives. I usually prefer the plain flavor cause I like the tang! Siggis is a great choice!)
Kombucha: Kombucha is packed of many great probiotics that can help your gut. Whether you brew it yourself (we have a Kombucha Manual coming soon to the HH shop) or buy it at the store, both yield great results to your gut.
Sourdough Bread: Sourdough bread is one of my favorites everrrr. It is so yummy and full of good bacteria through the process of its fermentation through the starter. Making it yourself only uses 4 ingredients which is much better than the usual 15 ingredient bread you will find at the grocery store.
High Fiber Foods: As always fibers foods are the way to go. Eating a high consumption of fruits and vegetables, legumes, and beans will help your gut in more ways that you know.
Miso, Sauerkraut, Kimchi: As a rule of thumb, usually foods that are fermented have beneficial components for your gut.
Nuts and Seeds: Nuts are great for your gut because of the fiber they hold. They also have a variety of other health benefits that make them a superstar food!
Throughout all of this information, I hope I have supplied you with a better education on your gut and how different factors can influence it. It has been said that your gut is the center of your health, and I believe that to be true. So take care of your gut and enjoy the foods above in full confidence that they are yielding great results for your gut and health. Now go out there and live intentional, whole lives worthy of your calling!
This summary was sourced from my nutrition degree and this scholarly article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904/
**Disclaimer: The content herein is not intended to cure, prevent, diagnose or treat any disease. Please consult your health care provider regarding any health related decisions. This website shall not be liable for adverse reactions or any other outcome resulting from the education provided. Any action you take is strictly at your own risk. Please read more about our Nutrition Disclaimer here.