Keeping our digestive system healthy
Our microbiome: What is it exactly?
Our microbiome is the community of microorganisms (such as fungi, bacteria, and viruses) that exist in our digestive systems. In humans, the term is often used to describe the microorganisms that live in or on a particular part of the body, such as the skin or gastrointestinal tract. I have to admit, before I was diagnosed with MS in 2015, I hadn’t heard of it. I certainly didn’t learn about it in high school or college.
Did you know that we have more of these critters in our system than the cells we have in our body?
This colony is taking care of us! Over 70% of our immune system lives in or digestive system so it makes perfect sense that we need to eat the right things to keep those critters in our gut happy! These colonies in our digestive system are essential to our health. More studies are coming out with how imbalances in the microbiome can be an activator for disease–especially autoimmune conditions.
We could not digest many of the things we eat without the beneficial bacteria in our gut. Gut bacteria produce enzymes that help us digest polysaccharides (healthy, complex sugars found in plants). They are also responsible for providing us with B vitamins, Vitamin K, and short chain fatty acids. Thus, they are responsible for helping influence the nutritional value of the food we eat.
There’s a lot of interaction between your immune system and the bacteria in your gut. As your immune system is exposed to different organisms, your microbiota mediates the relationship. Meaning, it teaches your immune system which invaders are friends or foes. This helps keep your body from attacking friendly gut bacteria needed for digestion. These microbes also stimulate tissue around the gut to increase production of antibodies when needed.
Protecting us from toxins!
Bifidobacteria is a group of bacteria responsible for keeping toxins from passing through the intestinal wall and into your bloodstream.
Microorganisms are also responsible for:
- Controlling metabolism and nutrient storage
- Decreasing inflammation
- Producing antimicrobials
- Maintaining tissue integrity
- Controlling blood pressure
What are probiotics?
Probiotics will help your gut. These fermented foods will add more to your microbiome and keep your gut happy. It’s a good idea to eat fermented foods often. You can also find different strains of probiotics as a supplement if you don’t eat fermented foods often.
Here are some probiotics you can eat:
- apple cider vinegar
- kefir (better from goat or sheep’s milk)
- kimchi (Korean dish)
- kombucha (fermented tea)
- pickles
- sauerkraut
- tofu (fermented soybeans – ideally, non-GMO)
- yogurt (better from goat’s or sheep milk – non inflammatory properties
What are prebiotics?
We can also feed our tummy with prebiotics. Prebiotic feed the critters within us! Here are some examples—they are usually fibrous foods that feed our system.
These are just a few:
- Apples: fiber and made up of pectin, a pre-biotic (nourishes the bacteria)
- Garlic: promotes the growth of friendly bacteria
- Bananas: high in resistant starch and full of fiber, also promotes growth of friendly bacteria
- Flaxseeds: full of fiber, which is 20-40% prebiotic soluble fiber
- Onions: great fiber and sulfur while boosting gut bacteria
- Cacao power or dark chocolate (fuels good bacteria)
Prebiotics are not foods, exactly, but the fibers in food that our bodies cannot digest. They serve as raw fuel for the “good guy” bacteria keeping our gut happy and healthy. They feed our bacteria, and continue important work of supporting gut health.
In conclusion, we need to feed our digestive system to keep it happy with probiotics AND prebiotics. In turn, it will keep us healthy—it’s a friendship!
Adrienne 😉
xo
My cookbook has all the healthy stuff in it to keep your tummy and microbiome happy.