Balanced Gut = Balanced Mind. Ok maybe not an entirely balanced mind, but gut health definitely plays a major role in mental health. Research suggests that the microbiome influences our immune response, neural development and digestion. More recent research also now demonstrates our mood, behavior, and food cravings are also manipulated by the population of micro-organisms living within our GI tract.
We have ten times more bacterial cells than human cells and one hundred times more types of bacterial genes than human genes. Disruption to this healthy balance of bacteria in the microbiome can contribute to inflammation of the GI tract, in turn leading to inflammation in the brain via the vagus nerve.
So, how can we work to maintain a symbiotic relationship with our microbiome? Harmonizing the microbiome can be achieved by implementing more nature into our environment, more nutrient-dense whole foods, herbal remedies such as bitters and teas, as well as incorporating rest/digest practices while eating. Below are 6 ways to bring harmony to your microbiome and herbs for support.
Harmonizing the Microbiome
1. Fiber- 25-30 grams for microbiome health from whole foods
2. Bitters- can activate gut secretions activating the digestion process
3. Herbal Tea- marshmallow, dandelion root, burdock root and calendula for gut support
4. Cut Inflammatory Foods- reduce processed foods, sugar, caffeine, dairy (and for
some….corn, soy and peanuts)
5. Vagus Nerve- stimulate the vagus nerve before each meal, quiet the mind, chew well. Food
is only fuel if you properly digest and absorb it.
6. Magnesium- crucial to maintaining normal metabolic function
Gut Balancing Herbs
Bitters- Dandelion Root, Chamomile, Fennel, Ginger
Carminative- Chamomile, Mint, 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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