Gut Microbiome: Health Implications for Diet and Disease

Did you know that you can help prevent chronic disease by improving your gut health?

The ecosystem inside your gut is known as your microbiome.

A healthy microbiome has a balanced mix of bacteria, viruses, and fungi that all help to regulate different functions in your body like...

• Blood sugar
• Mood
• Inflammation
• Immunity
• Hormones

These microbes also play a role in digesting, producing, and absorbing essential nutrients.

Chances are your microbiome isn't as healthy as it should be. Thanks to modern living with processed foods, pesticides, and low fiber diets, our microbiomes are no longer as diverse and robust as they used to be.

Antibiotics, antibacterial soaps, and super hygienic living have been important steps in public health by preventing the spread of some diseases.

All of these factors contribute to poor gut health and can reduce our body's ability to function properly.

Be your healthiest so you can LIVE LONGER!

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How is Gut Health Related to Chronic Disease?

Chronic disease can develop when our bodies don't function properly and we end up with chronic problems. For example, if you don't have enough of the microbes that help regulate blood sugar you might struggle with your weight.

If you're lacking those responsible for regulating inflammation or nerve function or have an imbalance, then you could be at risk for developing an auto-immune disorder. Researchers have also identified microbes that increase your mental health by decreasing depression and anxiety, and well, who couldn't use more of these in their life?

Perhaps Hippocrates, the father of modern medicine, was right when he declared over 2,000 years ago that, disease begins in the gut.

Healthy Habits for Improving Gut Health

Evidence is showing that if you want to be your healthiest you need to take care of your gut. Some healthy habits that you can do to improve your gut health are consistently eating fermented foods like kimchi and sauerkraut that contain live cultures.

Also, studies have shown that those who eat a plant-based diet have a more diverse microbiome, which is associated with good health. So be sure to eat your vegetables!

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Kimchi

Kimchi is a traditional Korean dish that consists of cabbage and other vegetables that are fermented in brine. These naturally pickled vegetables are crunchy and can vary in flavor and spiciness.

Kimchi is a natural probiotic with multiple health benefits including lowering cholesterol, improving immune function, and decreasing troublesome gastrointestinal issues.

It is also high in antioxidants, which are known to help prevent conditions such as stroke, heart disease, and cancer.

(Source: webmd.com)

Ways to Eat Kimchi

Put it on a sandwich
Top any Asian dish or have on the side anytime
Just eat it by the fork full

You can experiment with different flavors to find your favorite, but be sure not to cook it since cooking will kill the beneficial microbes.

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Sauerkraut

You may already be acquainted with this German food. Sauerkraut is translated as meaning sour cabbage. Unpasteurized, live culture sauerkraut has many of the health benefits of other probiotic, fermented foods.

Sauerkraut is low in calories and high in fiber which helps promote weight loss by helping you feel fuller for longer. Early evidence is also showing that the probiotics in sauerkraut may even decrease fat absorption.

It is also a source of important vitamins and minerals such as C, K, folate, iron, and potassium.

(Source: webmd.com)

How to Eat Sauerkraut

Add it to avocado toast
Blend it with hummus
Use it as a salad topping
Add it to your wraps
Top a potato

Try different food combinations and see which way you like it best.

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Kefir

Kefir is a tangy, yogurt-like drink that has many more beneficial bacteria than its yogurt sister. It is commonly made with dairy milk, but can also be found made with non-dairy sources such as almond milk.

Water kefir is an up-and-coming probiotic star with the same benefits as its creamy counterparts, but lower in calories. In any case, just be careful of too many added sugars.

The beneficial probiotics in kefir are known to reduce flatulence and increase bowel regularity. It's also excellent for helping ease those pesky traveler tummy troubles associated with consuming unfamiliar food and drink.

(Source: webmd.com)

Ideas for Enjoying Kefir

Enjoy it on its own
Add it to a smoothie
Sip on water kefir instead of soda

There are many flavors to choose from including plain, strawberry, blueberry, mango, and more!

"The healthiest way of eating for improved gut health is plant-based. The microbes that support our health and help to prevent chronic disease thrive on a fiber and polyphenol (plant compound) rich diet. If you're not ready to go vegan, try to at least fill half of your dish with colorful vegetables and/or fruits. Experimenting can be fun! Try different kinds and different cooking methods to see what you prefer. I used to hate cooking until I embraced the idea that cooking healthy is a form of self-care and a way to love others."

JAMIE Woodle, INHC Assuaged

Want to Learn More Ways to Eat Plant-Based?

Need a quick fix meal but don't want to sacrifice good nutrition? Are you gluten-free? Want to satisfy a sweet tooth in a healthy way? Check out our recipe page!

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