Tired of Bloating & Gut Ache? Then Try These 5 Simple Dietary Tips

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5 Ways to Improve Your Gut & Understanding Microbiome

microbiome gut health

Guy: With all the years I’ve been working in the health and wellness space, there’s been one thing that has stood out over time. Yes, I believe one of the corner stones of great health is the integrity of the your gut. Not the most glamorous answer I know, but one you seriously don’t want to overlook. Some estimates say that bacteria in our gut outnumber our own human cells 10:1 in our body!

Whether you want to lose weight, recover faster from exercise, increase energy, elevate mood etc, then gut health is worth delving into and applying these simple strategies below.

Welcome to the world of ‘microbiome’. Over to Lynda…

Lynda: What is the gut “microbiome” you ask? Put simply its the trillions of microscopic bacteria that live within your gastrointestinal tract.

Why is it so important to nourish and have a wide variety of gut microbiome? There are many reasons. I have touched on some of these below:

  • A healthy, diverse microbiome protects you from harmful bacteria, fungus and viruses.
  • 90% of our the body’s serotonin is made in the gut. Serotonin is affected by the health of your microbiome and is responsible for a healthy mood, sense of calm, optimism, sleep and appetite.
  • Gut bacteria produce and respond to other chemicals that the brain uses which regulate sleep, stress and relaxation such as melatonin, dopamine, norepinephrine, acetylcholine and GABA.
  • They produce short chain fatty acids (SCFA’s) which promote weight loss, ward off inflammation, protect against colon cancer and are crucial for overall good intestinal health.
  • They improve the strength and health of your intestinal walls, prevent leaky gut and reduce inflammation by maintaining the tight junctions between the cells in the lining of these walls.
  • A balanced gut microbiome helps avoid unhealthy weight gain.
  • Helps to break down toxins and improve the absorption of nutrients from the food you eat.
  • Helps prevent or reduce nasty symptoms of autoimmune disorders such as rheumatoid arthritis, multiple sclerosis and lupus.

The following are my top 5 gut loving foods. Those that can be easily added to your daily diet…

1. Polyphenols

PolyphenolsDon’t be put off by the fancy word. Simply put, polyphenols are compounds found mostly in colourful fruits, vegetables, herbs, spices, nuts, seeds, red wine, green and black tea. Polyphenols ensure that the balance of your gut microbiome is maintained. They reduce inflammation and improve overall metabolism, especially of sugar (glucose) and fats (lipids). This enhances the quality of your health and prevents disease.

Polyphenols contain antibiotic properties and each polyphenol acts as its own prebiotic, promoting growth of healthy gut bacteria. When the cell of a bacteria breaks down it releases a toxin. Polyphenols communicate with your microbiome, reducing the growth of these toxin containing bacteria.

You can find polyphenols in the following foods and beverages:

  • Fruits: berries, apples, cherries, peach, apricot, pomegranate
  • Vegetables: red onion, spinach, broccoli, globe artichoke, cabbage, celery
  • Herbs and spices: Cloves, ginger, thyme, rosemary, cinnamon, chilli, peppermint, cumin
  • Nuts and seeds: almonds, pecans, walnuts, hazelnuts, chestnuts, flaxseeds
  • Beverages: cocoa, green, black, white tea, red wine
  • Olive oil and olives

2. Prebiotics

PrebioticsPrebiotics are generally the non digestible, plant fibers found in food. They are the foods that feed and nourish the friendly bacteria already present in your gut.

Inulin is the main prebiotic compound found in foods such as asparagus, onions, garlic, and artichokes. Other forms of prebiotics are fructo-oligosaccharides, galacto-oligosaccharides (GOS), xylo-oligosaccharides (XOS) and arabinogalactans.

Inulin and GOS have much positive research behind it and are shown to prevent bacterial imbalances in the gut, leaky gut, obesity and its complications.

Foods rich in prebiotic fiber are asparagus, leeks, onions, radishes, tomatoes, garlic, artichoke, carrots, kiwi fruit.

Resistant starch is a form of natural prebiotic that is digested by our good bacteria many hours after eating. As the name states this form of starch is resistant to digestion in the stomach and small intestine. It instead reaches the large intestine intact and goes on to feed our good bacteria. RS contain mostly unusable calories and create little or no insulin or blood glucose spikes.

Good RS sources are boiled potatoes and brown rice, that have been cooled down, cannellini beans, black beans that have been cooled down, green (unripe) bananas and plantains. I like to add 1 tsp of organic green banana flour (I use the brand Absolute Organic which is easy to find) to my smoothies or I recommend that people have 2 tbsp of an RS source for lunch or dinner to cultivate a healthy, well balanced microbiome.

3. Probiotic rich foods

probiotic rich foodsProbiotics are the living bacteria that restore and renew our microbiome. They reduce inflammation in the intestines, improve the quality of the gut and reduce absorption of toxins.

Poor bacterial balance in your gut microbiome can lead to inflammation and can affect your body composition and metabolism in various ways. Any imbalance weakens your gut barrier and leads to an increase in inflammation. Weight control and blood sugar regulation is dependent on a good balance of gut microflora.

Fermented foods, such as sauerkraut, kimchee, fermented vegetables, yoghurt and kefir are natural probiotics. They contain their own living cultures of bacteria, which nourish the healthy bacteria in your microbiome.

4. Healthy fats

healthy fatsYour cell walls are made up of fat so in order to do their jobs they need healthy fats such as nuts, nut butters (almond, cashew, macadamia), seeds, seed butters, avocado, oily fish, flaxseeds and olive oil.

Having healthy cells ensures that you are the best version of your inherited genes because whatever enters your cells affects your DNA. Unhealthy fats such as vegetable oils feed the harmful bacteria, the microbes that ignite inflammation, encourage your body to store fat and produce toxins.

Omega 3s, particularly from oily fish reduce gut inflammation and repair the mucosal cells of the digestive system. Gut mucosal cells are damaged easily because they regenerate very quickly- within a 24 hour cycle. They need a constant flow of good nutrition to support their rapid turnover and prevent damage.

5. Apple cider vinegar

apple cider vinagarYour microbiome and stomach acid stimulate your small intestine to produce the enzymes needed to break down nutrients from the food you eat. If you have an unbalanced or unhealthy microbiome or low stomach acid this important signal is not given and digestion is compromised. You will absorb less fabulous nutrients from your food and if leaky gut is present, undigested food may pass through the intestinal wall causing inflammation.

A simple way to improve your stomach acid is to use Apple Cider Vinegar. I dilute 1 tbsp of this household favourite, in water before most meals and use it as my staple vinegar whenever vinegar is called for in a recipe. Salads, slow cooking, sauces.

In a Nutshell

There is overwhelming evidence to suggest that poor food choices such as too many processed carbohydrates and unhealthy fats cause disruption in your gut microbiome. So opt for fibrous foods rich in colour, packed full of the ammunition your gut flora needs to ensure you flourish.

A simple option if you are low on time or stuck for choices would be to replace a poor meal choice, like toast & cereal etc with a high fibre 180 Natural Protein Smoothie. Simply mix it with water, a little avocado for extra healthy fats and some low GI fruit like berries which are also rich in antioxidants.

Your gut has the power, it just needs the right environment and your help. Feed it well, save yourself a motza of money by avoiding illness and medications and use your hard earned cash on a holiday instead :)

If you want to delve into t your gut health further, you can start by having it assessed with these tests here.

Lynda Griparic NaturopathLynda is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry.

Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.

If you would like to book a consultation with Lynda, CLICK HERE

Tired of bloating? Try replacing bad food choices with a 180 natural smoothie – learn more here

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    19 Responses to 5 Ways to Improve Your Gut & Understanding Microbiome

    1. CE Papas : The merrymaker sisters
      March 19, 2015 at 10:16 am

      Great tips for bloating and gut ache! We hear it all the time as well! We find starting our day with a glass of water, 1 tsp. ACV does the trick! :)

      • Lynda
        September 16, 2015 at 4:13 pm

        Thank you for your comments ladies. I am glad that you found the info valuable. I love ACV too :)

    2. Carolyn
      March 19, 2015 at 12:59 pm

      These are all great ideas, until you have IBS…and have to follow a FODMAP diet. A number of the beneficial items on this list are all triggers for IBS, and so onions, apples, apple cider vinegar etc are off limits. As are many if not all of the fructo-oligosaccharides, galacto-oligosaccharides (GOS), xylo-oligosaccharides (XOS) and arabinogalactans. Other triggers for major tummy upsets are asparagus, leeks, onions, radishes, garlic, etc. Everyone is different with IBS, and there are still many things in this great list that we can have. BUT it is important to note this, and not have people with IBS etc trying some of these things to ‘fix’ their gut issues, when Monash Uni etc & their Fodmap research have discovered that these cause many of the issues. such a minefield, but less processed stuff is always better. I’m not an expert, I’m just saying from personal experience, you have to be aware of this stuff…

      • Lynda
        March 20, 2015 at 4:06 pm

        Hi Carolyn thank you for your comments. This article is a broad view of how one can improve gut health by incorporating a few foods into the diet. I do agree however that in some instances an individual may need specialised dietary advice. In this instance I would encourage getting support from a practitioner so that they can do the necessary investigation and testing in order to provide a specific dietary prescription.

      • jess
        April 21, 2015 at 5:46 pm

        Have a listen to the mike mutzel podcast it is great, there are a few on there that would help you understand whats going on. Have just bought his book cant wait to read it.

    3. Angeline
      March 19, 2015 at 1:06 pm

      Great post! Very helpful advice, I’ve included all of these things in my diet and it has definitely helped me shed the 15kgs I put on during pregnancy.

      • Lynda
        September 16, 2015 at 4:14 pm

        That is fantastic feedback. Thank you for your comments Angeline :) Very inspiring

    4. Sharyn Phillis
      March 20, 2015 at 7:25 pm

      Can you recommend a practitioner in Adelaide?

      • Guy Lawrence
        March 20, 2015 at 8:25 pm

        I Sharyn… I don’t know any practitioners in Adelaide, only in Sydney. I know Lynda (who wrote this post) does Skype consultations. Maybe that’s something worth considering. Hope that helps, Guy

        • Sharyn Phillis
          March 20, 2015 at 10:09 pm

          Thanks Guy ☺

    5. CrossFit VSC
      March 26, 2015 at 3:42 pm

      Great article about gut health. A lot of people think bloating is ‘normal’ and don’t realise the effects the food they are eating are having on their health.
      These 5 foods outlined above should be a staple of your diet in order to stay healthy.
      A great read.

      • Lynda
        March 28, 2015 at 9:54 am

        Thank You @crossFit VSC. Feel free to share the love :)

    6. jess
      April 21, 2015 at 5:43 pm

      I would love to get some information on where i do more testing. I have been listening to mike mutzel’s podcast today it’s all so fascinating. They were saying if there are serious infections changing the diet alone isnt enough, that the imbalances need to be addressed as well (after diet has been changed). It explains so much i think this topic is a real can of worms, cant wait to learn more! Would love to know where i could go to investigate my own gut microbiome. My GP said some probiotics can make thing s worse – need to know what we are lacking first. I know you guys did some testing would love to see a follow up! Hope to see heaps more stuff on this i think it will help many. Thank you

      • Lynda
        April 22, 2015 at 5:35 am

        Hi Jess, thank you for your comments, I can help you with testing. I use a company who tests via poo (stool) for the presence of any pathogens (bacteria, fungi, parasites). This stool test also shows what your good bacteria and short chain fatty acids look like. This information is very useful when putting together a personalised health program for a person. As we know one diet and lifestyle often does not suit all. If you would like more info on how i can help you with this please send me an email on info@lyndagriparic.com http://www.lyndagriparic.com
        look forward to hearing from you :)

    7. Justin Forrest
      April 22, 2015 at 10:07 am

      A question I get asked and I really do not know the reasons for or against diluting or room temp, cold or hot water.
      Is diluting ACV recommended or does it just make it easier to drink?
      If diluting is their benefits for temp of water?

      Would like to hear the reasons for or against

      • Lynda
        April 22, 2015 at 11:58 am

        Hi Justin, thanks for the comment. Apple cider vinegar draws toxins from the tissues of the body so it is recommended to always dilute ACV, otherwise it may cause discomfort. I would dilute in purified water, room temp or warm. I like to use warm water to support digestion and get the bowels moving. Digestion is not a fan of cold, constrictive things. I hope that this has helped you. :)

    8. Marian
      September 22, 2016 at 8:17 pm

      All our digestive issues are different and self diagnosis a waste of time. As a result f extensive testing found my IBS was due partly to a lack of one only bacteria and zinc!

    9. Bryony
      February 18, 2018 at 8:18 pm

      Great read.. I am 24, only slightly over weight, light active. I have constant constipation for years. Always so tired even with good sleep. Low mood, mood swings, anxiety, blood sugar problems, get the shakes a lot ! brain fog.. really bad. I have started acv, low carb and low alcohol. I’ve noticed a big difference in all aspects, but still a big problem all. When I’m at work they feed me which is hard. Had bread yesterday and today can’t pass stool!! Im so sick of having an unhealthy body. It’s felt like it’s been slowing down to a standstill until I made changes. What else can I do to improve ? Take probiotics ? I’ve always been reasonably healthy! Though high carb diet always in past.

      • Guy Lawrence
        February 19, 2018 at 10:18 am

        Thanks for the comment Bryony, I have send you a personal email with my recommendations :)

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