Gut health is the key to overall health.”
– Kris Carr
How to improve gut health naturally
In today’s blog post we are talking about gut health
Digestive health can have a big impact on your health the bacteria and other microorganisms in your digestive system or microbiome influence the immune, nervous and metabolic systems. There are trillions of these organisms in our digestive tract think of it as an ecosystem to help digest food and to absorb nutrients. So basically when your gut health is poor it can affect you in a major way.
When the changes in the microbiome cause problems in your gut this is referred to as leaky gut syndrome. It is described as an increase in the permeability of the intestinal mucosa, which could allow bacteria, toxic digestive metabolites, pesticides, heavy metals, bacterial toxins, and small molecules to ‘leak’ into the bloodstream.
Another way to look at is like a soccer net in your body small enough for what needs to go in and out, but nothing huge. However, with leaky gut soccer balls can get through and you don’t want soccer balls floating around all over the place.
Here is a list of some of the conditions that are affected by poor gut health.
Neurological diseases
Alzheimer’s, Parkinson’s, dementa, depression, anxiety, autism, ms, and chronic fatigue
Skin problems
Eczema, acne, rosacea, psoriasis, hives, and dermatitis
Autoimmune diseases
Asthma, allergies, arthritis, celiac disease, lupus, and graves disease
By improving your gut health you not only lower your risk for many health conditions, but you will also help to maintain a healthy weight and reduce inflammation.
What kind of diet can help promote good gut health?
A diet that includes alkaline water, leafy greens, vegetables, fruit, sprouts, roots (i.e. turmeric, ashwagandha, ginger, radish, etc), herbs, live vegetable juice, whole grains, nuts and seeds, beans, sea vegetables. Include a wide variety of foods and food colors and raw foods. If you are eating animal/fish protein it should be occasional. Your diet should also include prebiotics and probiotics these are very important. Let’s start with prebiotics.
What are prebiotics? Prebiotics are typically high fiber foods that feed the human microbiome prebiotics help to balance probiotics.
Here is a list of some of the food that contain prebiotics:
Apples, Artichokes, Asparagus, Bananas, Barley, Beans, Broccoli, Cabbage, Cacao, Flaxseed, Garlic, Leeks, Lentils, Oats, Onions, Raw honey, Whole Wheat, and Date
What are probiotics?
Alive microorganisms that support your digestive system. They are often referred to as good or helpful bacteria.There are many types of bacteria classified as probiotics the most common probiotic is lactobacillus. You can find it in yogurt and other fermented foods. It is helpful for people who can’t digest lactose which is a sugar in milk. It also helps send food through your gut by affecting nerves that control gut movement. If your unable to eat probiotic foods you can always use supplements.
Here are a few foods that contain probiotics
Pickles, Raw/Unfiltered apple cider vinegar, Sauerkraut, and Tempeh
So how do you include this into your diet? So I decided to give you a meal plan and some recipes to help you include probiotics and prebiotics with your meals
For breakfast you can make a smoothie
- In a blender add
- 1 cup of soy milk or non dairy milk
- ½ cup chopped apples
- 1 frozen banana chopped
- 2 tablespoons of flaxseeds
- 3 dates chopped with pits removed
- Blend on high until smooth
For snack you can have fruit with yogurt, or you can try chocolate cashew bites
- ⅓ cup raw cashew butter
- 1 tsp unsweetened cocoa powder
- ½ cup diced dates
- ½ cup rolled oats
- Stir together cashew butter, cocoa powder until smooth, stir in dates, rolled oats form into four balls
For lunch Veggie Tempeh Pasta Salad
- In a large bowl stir together
- 1 tbsp olive Oil
- 1 tbsp raw apple cider vinegar
- 1/4 tsp diced garlic
- ⅛ tsp each dried thyme and oregano
- Pinch of salt and pepper
- Toss in 1/2 cup of chopped sauteed tempeh
- ½ cup artichoke hearts
- ½ cup halved grape tomatoes
- ½ cup rinsed and drained canned white beans
- 1 cup cooked whole grain pasta
Dinner Chickpea burgers
- 1 cup Garbanzo Bean Flour
- 1/2 cup Onions, diced
- 1/2 cup
bell Peppers, diced - 1/2 cup Kale and spinach, diced
- 1 Plum Tomato, diced
- 2 tsp. Basil
- 2 tsp. Oregano
- 2 tsp. Onion Powder
- 2 tsp. Mrs. Dash Garlic and Herb
- 1/4 to 1/2 cup Spring Water
- Avocado Oil
In a large bowl, mix together all seasonings and vegetables, then mix in flour.
Slowly add water and mix until mixture can be formed into a patty. Add more flour if too loose.
Add oil to skillet and cook patties on medium-high heat for 2-3 minutes on each side. Continue flipping until both sides are brown.
Serve in
Today we learned
Digestive health can have a big impact on your health. The bacteria and other microorganisms in your digestive system or microbiome influence the immune, nervous and metabolic systems.
When the changes in the microbiome cause problems in your gut this is referred to as leaky gut syndrome.
By improving your gut health you not only lower your risk for many health conditions, but you will also help to maintain a healthy weight and reduce inflammation.
A majority of food should come from organic sources such as fruits, vegetables, whole grains, beans, nuts and seeds.They should also include a s much raw foods as possible.
Prebiotics are typically high fiber foods that feed the human microbiome. Prebiotics help to balance probiotics.
Probiotics are alive microorganisms that support your digestive system. They are often referred to as good or helpful bacteria.
We learned food sources of prebiotics and probiotics and recipes to help us maintain a healthy digestive tract.
References
Gut Flora 101:How to build a Healthy Microbiome Andrea Nakayama The Second Opinion Series, Vol. 2, The Digestion Series
https://www.ncbi.nlm.nih.gov/pubmed/30340384#
Dr. Bob’s Raw Food Pyramids
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Dr. Muhammad says
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Dr. Muhammad says
No, I don’t not at this time. If you have more questions just send us an email.