How to get a healthy gut – what foods should I eat, what is gut flora and how is gut bacteria linked to weight loss?
From bananas to blueberries there are a host of foods you can eat to maintain a good gut
THEY say you are what you eat and we all know eating poorly makes us feel sluggish and bloated.
Our diet influences a lot in our lives, from energy and weight to general well-being.
What foods should I eat to get a healthy gut?
The health of our gut is so important it is considered an acquired organ.
It helps the body digest and extract nutrients from food, particularly anything the small intestine may not have been able to digest.
It aids the immune system by acting as a barrier to any potential viruses.
Balanced gut bacteria is essential for efficient and healthy digesting.
Some key foods to maintain a healthy gut as recommended by the are:
- Jerusalem artichokes
- Bananas
- Polenta
- Broccoli, cauliflower, kale etc
- Blueberries
- Beans
- Fermented plant-based foods: tempeh and miso
Benefits of these 7 foods according to PCRM
- Jerusalem artichokes: High in inulin, strong prebiotic potential
- Bananas: Restores health of the bacterial community, may reduce inflammation
- Polenta: This high-fibre, corn-based complex carbohydrate has a fermentable component
- Broccoli etc: Cruciferous vegetables contain sulfur-containing metabolites, known as glucosinolates, which are broken down by microbes to release substances that reduce inflammation and reduce the risk of bladder, breast, colon, liver, lung, and stomach cancer.
- Blueberries: Can modify the microbiota to enhance immune function
- Beans: Any legume will help release short-chain fatty acids (SCFA) that strengthen your intestine cells, improve absorption of micronutrients, and help with weight loss.
- Fermented plant-based foods: Fermented foods, such as tempeh and miso, are trending for a reason. They directly inoculate your gut with healthy live micro-organisms that will crowd out the unhealthy bacteria, improve the absorption of minerals, and improve overall health.
What is gut flora?
Gut flora, also known as gut microbiota, or gastrointestinal microbiota, are the community of microorganisms which live inside our digestive tract.
Gut flora is established around one to two years after birth, and changes in response to our diet.
explains: “Our gut microbiota contains tens of trillions of microorganisms, including at least 1000 different species of known bacteria with more than 3 million genes (150 times more than human genes).”
In total microbiota can weigh up to a staggering 2kg, and two-thirds are unique to each individual.
How is gut bacteria linked to weight loss?
Many people who are trying to lose weight will know it’s a struggle sometimes.
But your gut bacteria could play a key role in your weight.
Healthline explains: “Your gut bacteria can also affect how different foods are digested and produce chemicals that help make you feel full.
“As a result, they can affect your weight.”
A study of 77 twins, where one was obese, showed the overweight one had different gut bacteria from their sibling.
Published in , it found the larger twin was found to have less diversity in their gut bacteria, which is thought to have an impact on their weight.
Your gut bacteria ultimately breaks down, digests and absorbs nutrients from the food you eat.
Healthine noted two key types in the gut, saying: “A recent study found that the ratio of two types of bacteria in your intestines may determine how much weight you lose when given a particular diet.
Fibre is something humans can’t digest, but certain types of bacteria in our gut can.
Studies have shown people who eat more fibre have a lower weight when compared to others.