A thriving gut microbiome can optimize digestion, immunity, metabolism, hormones, brain function, sleep and gene expression. Next time you sit down for a meal, it’s worth acknowledging that you’re never just eating for one. The good news is, the health and function of our microbiome is within our control.
-Meet Gut Plant Allies:
The following foods have the key nutrients and phytochemicals to support your microbiota (i.e. fiber, beta-glucan, polyphenols, vitamins B and A, omega-3, acetic acid, live microbes, magnesium and isoflavones)
*Plant-based Probiotic Yogurt *Fennel
*Gluten Free Rolled Oats *Cold Potato Salad
*Apple Cider Vinegar *Seeds and Nuts
*Beans and Legumes *Cauliflower and Broccoli
*Ginger *Artichokes
-Start Adding in More Plants:
Vegetables, beans/legumes and grains are the best sources of nutrients for a healthy microbiome and add diversity in microbiota. You can start eating a diverse diet rich in whole foods by adding a new plant at every meal. For example, if you normally eat oatmeal for breakfast, try adding berries, nut-butter and hemp seeds to the mix. If you’re eating soup, stir in some chickpeas and kale. When making a sandwich, try adding avocado and sprouts. By adding plant-based foods, you’ll also be adding tons of healthy fiber and nutrients.
Pick a few plant-based meals and rotate them through in a week. Start with meals such as oatmeal, pasta primavera, veggie stir-fry, bean and rice burrito, lentil stew, spiced cauliflower tacos or mushroom and bean chili. Next gradually work on swapping animal-based ingredients with plant-based alternatives such as oat milk or cashew yogurt.
Some of my favorite ways to add plants in recipes are:
Cauliflower rice to replace beef in things like chili
Walnuts and/or lentils to make taco meat or anywhere else you’d use ground beef
Jackfruit to make pulled pork or pulled chicken
Portobello mushrooms to make steak strips for fajitas, or to use as burger patties
Homemade veggie burgers from sweet potatoes, black beans and quinoa
Seitan, tempeh or tofu as meat substitutes
-Develop Healthy Support Habits: A healthy microbiome is more than just what we eat. Stress management, exercise and sleep all play a role in supporting our microbiome. Below are ways you can start incorporating healthier habits to insure a thriving diverse microbiota.
Rethink Stress- Stress is a part of our everyday lives, but how we react to stress (stress management) may lower inflammation in the gut, ease GI distress, and keep you nourished, since your body can focus on absorbing the nutrients you need. Movement, meditation, and a balanced schedule (including sleep and time with community) have all shown to help manage stress.
Movement- Exercise can help enrich and promote gut bacteria diversity. Movement helps to improve the Bacteroidetes-Firmicutes ratio which could potentially contribute to reducing weight and metabolic diseases. Lastly, it stimulates bacteria capable of producing substances that protect against gastrointestinal disorders and colon cancer (such as SCFAs).
Sleep-Our gut microbiome interacts with our hormones, their relationship with your brain activity and their strong influence over our immune system, all play a part in how you respond to evening cues. It is vitally important to stay on a regular 7-8 hour sleep schedule.
-Gut Balancing Herbs
Bitters- Dandelion Root, Chamomile, Fennel, Ginger
Carminative- Chamomile, Cardamom, Fennel, Lemon Balm, Ginger
Demulcent- Plantain, Marshmallow, Licorice
Prebiotic- Burdock Root, Dandelion Root
Nervine (help with parasympathetic state)- Wood Betony, Lemon Balm, Chamomile
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