Three ways to promote healthy bacteria in your gut
The ‘gut microbiome’ houses trillions of microbes (bacteria) that are critical to your health and wellbeing. These microorganisms aid digestion, support your immune system and even help control weight gain, high blood and cholesterol levels and other health conditions.
A healthy microbiome is also essential for allergy sufferers because good bacteria maintain the integrity of the gut lining, protecting against conditions such as leaky gut or SIBO (small intestine bacteria overgrowth).
Benefits of healthy bacteria in your gut
As previously touched on, healthy gut bacteria can have major effects on your health and wellbeing. Some of the benefits include:
- General digestion support – Good bacteria, such as Bifidobacterium and Lactobacillus, help your body break down carbohydrates, fat and protein. They also improve the release of digestive juices and enzymes, increase absorption of essential vitamins and minerals, and help heal digestive conditions like leaky gut.
- Strengthening of your immune system – The relationship between the gut and the immune system is a complex one. In fact, researchers are still working it all out. But, what we do know is that the gut affects our first line of immune defence (the mucosal barrier), communicates with our immune system, and even spurs on the growth of some of the organs necessary for proper immune function.
- Improvement in mood – It’s thought that around 90 per cent of the body’s serotonin (also known as one of the happiness hormones) is produced in the digestive tract. Certain good gut bacteria also produce GABA – the molecule that helps us unwind, relax, and sleep – while others are thought to enhance GABA receptors in the brain.
- Weight loss – Obesity, in some people, is sparked by an imbalance in gut bacteria, which play a part in the body’s metabolism. A bacteria called Helicobacter pylori also helps regulate the hunger hormone, ghrelin. And, while too much of this bacteria can cause painful stomach ulcers, research does show that the widespread use of antibiotics has reduced levels of Helicobacter pylori substantially, making weight loss more difficult.
- Reduces risk for chronic illness – The majority of people with chronic fatigue syndrome (CFS) have a lower range of good bacteria in their gut. An imbalance of good and bad bacteria can also spark systemic inflammation (partly due to intestinal bacteria finding its way into the bloodstream), which can cause metabolic syndrome, type 2 diabetes and cardiovascular disease.
- Improvement in nutritional status – good bacteria play a part in metabolising nutrients and enhance the absorption of minerals (bioavailability)
- Supplement your diet with probiotics
Probiotics are friendly, good bacteria that support healthy digestive function.
Many people associate the word ‘probiotic’ with a supplement which you buy in the pharmacy or health food store. However, probiotics are naturally abundant in fermented foods that can just as easily be incorporated into the diet to support digestive health. Try:
- Sauerkraut
- Kombucha
- Kimchi
- Kefir
- Natto
- Breast milk
- Pickles
Note that things like illness, antibiotics, certain medications, high stress, alcohol and poor dietary habits can throw off the balance of good and bad bacteria. That can result in acute and chronic digestive problems such as constipation, bloating, diarrhoea, flatulence, abdominal cramping and increased susceptibility to infections.
Some tips
If you have to take antibiotics, ensure you take a broad spectrum probiotic at a different time of the day over the course of your treatment and for two months after.
You can also try saccharomyces boulardii (cervacea), a good yeast which is resistant to antibiotics and also protects the gut during treatment. It’s particularly helpful for people who are susceptible to candida overgrowth, thrush or antibiotic-induced diarrhoea, and reduces the number of many unbeneficial yeasts and bacteria.
- Consume prebiotics
Prebiotics are a type of non-digestible carbohydrate which feed probiotics and promote the growth and activity of good bacteria in the gut. They are found naturally in many foods including:
- Breast milk
- Garlic , Onions & Shallots
- Jerusalem artichoke
- Chicory root
- Fruits including – Banana, Apples, Pomegranate, Nectarines, Persimmon, Tamarillo & Grapefruit
- Legumes including – Chickpeas, Lentils & Red Kidney Beans
- Vegetables including – Asparagus (raw), Leeks (raw), Beetroot, Fennel bulb, Green Peas, Snow Peas, Savoy cabbage
- Nuts including -Pistachio & Cashews
- Konjac root
- Jicama root
- Yacon root
- Flaxseeds
- Burdock root
- Cocoa
- Dandelion greens
Generally, raw prebiotic foods will contain more prebiotic fibre than cooked prebiotic foods.
- Eat clean
Your gut bacteria eats what you eat. So where possible:
- Eliminate processed sugars – that feed unhealthy gut bacteria
- Avoid artificial sweeteners – which alter the balance of good and bad bacteria in your gut
- Choose certified organic fruit and vegetables – which use a lower amount or no pesticides, known for destroying good gut bacteria
- Choose organic meats – which do not contain antibiotics
Natural Allergy Treatment
At Health & Wellness Australia & Auckland (HWA) we use a technique called muscle testing (also known as kinesiology) to help pinpoint your reactions to foods and environmental substances. Following testing, your HWA practitioner will work with you to address these reactions using a natural allergy treatment called Positive Association Technique (PAT).
PAT is a non-invasive holistic therapy, which:
- Draws on acupressure and kinesiology techniques
- Aims to retrain your body
- May reduce your reactions to foods and environmental substances that may be causing or exacerbating allergy symptoms
Some cases can be complex, so our Naturopaths may also recommend supplements, herbs and lifestyle advice to help achieve the best long-term results.
Get in touch
- Call us on 1300 853 023 / 09 479 5997 (NZ) to chat to our friendly staff
- Send our PAT Naturopaths a question HERE
- Request a Free PAT Information E-PACK HERE
Please note that this blog contains general information only. Always consult your health care professional before making any changes to your diet or lifestyle.
