7 Ways to Boost Your Gut Microbiome
Your gut flora is like a unique ecosystem that determines your overall gut health. Well-functioning digestion and a balanced gut flora are essential for your health and quality of life. Scientific insights are increasingly mapping out how your gut health has a huge impact on your mental well-being.
Nothing new under the sun from the perspective of naturopathy and Ayurveda, but so groundbreaking that Western science is increasingly recognizing it. Finally!
If this topic interests you, read my book More Than Rabbit Food, coming soon. Eye-openers guaranteed!
Do you want to know exactly how your gut flora is doing? Then a stool test is the way to identify your imbalance. Read all about it here
In this post, you'll learn more about your gut flora, and I'll share 7 ways to improve it.
Gut Health
You can partly determine your gut health by your bowel movements, but it goes beyond a daily visit to 'the loo'.
The intestines and gut bacteria in our intestines are responsible for the conversion of food into energy and building blocks for the body and brain, but they also house part of our immune system. It's essentially the link between the brain, body, and immune system.
Due to a lack of exercise, stress, poor diet, and insufficient variety, an imbalance in the gut flora arises, which manifests in various symptoms such as bloating, flatulence, reduced absorption ('you are what you digest'), fungal infections, candida, itching, allergies, skin rashes, headaches, brain fog, poor memory, inflammation, immune problems, unhealthy cholesterol balance, behavioral problems, etc.
High time to optimize that, wouldn't you say?
The 7 ways to improve your gut flora
EAT MORE FIBER
Fiber-rich foods, such as vegetables, fruits, and whole grains, ensure good bowel function and provide the breeding ground for your bacterial flora.
Part of this is PREbiotics, which are soluble and converted by bacteria. They are particularly fermentable, and during this process, energy is released, which can be used by intestinal cells. This process produces fatty acids, such as butyrate, which also provides energy to the gut bacteria and nutrition to the cells.
Prebiotics include pectin, inulin, and beta-glucan, and can be found in fruits, leeks, root vegetables, asparagus, legumes, oats, sweet potatoes, mushrooms, etc.
These fibers help to lower LDL cholesterol and create a good mass in the gut, which makes the excretion of waste products easy.
Another part of fiber is non-fermentable and primarily provides bulk and weight to stool. Research shows that the greater the weight of your stool, the healthier you are.
LESS SUGAR
Sugar has a negative effect on the balance in your intestines. It attracts bad bacteria and feeds fungi, which in some cases can even lead to SIBO, Small Intestinal Bacterial Overgrowth. This causes a series of complaints also described above.
Sugar also disrupts our hormonal balance and promotes inflammation. This does not mean that we can never eat anything sweet. Healthy snacking is certainly possible. With natural complex carbohydrates and an occasional natural sweetener that won't spike your blood sugar.
In my In Balance Bootcamp, I teach you exactly how to eat less sugar to reach a healthy weight and boost your gut happiness!
EXERCISE
There is extensive research being done on gut health and lifestyle habits. One study showed that top athletes have a different and healthier gut flora than less active people. Movement and better energy metabolism lead to better gut health. That's why incorporating exercise into your daily routine is also an important part of my coaching programs.
USE PLENTY OF SPICES
Anyone who knows me knows I love spices. One of the common stumbling blocks I hear is that the children or husband don't like them.
My -less popular- opinion on this is that upbringing also happens in the kitchen. This implies that it's not always easy, with trial and error. Like everything in parenthood, right?
One of the most beautiful gifts you can give yourself and your family is a strong foundation. A healthy body and knowledge of what is good for them in the long term.
A palate can be expanded gradually. A repeated statement from one of my lecturers at KPNI Belgium was: 'Don't make it too tasty' :-) By that, he meant that flavors like bitter, sour, astringent, and pungent ultimately make us stop eating and have less inclination to reach for unhealthy food. It makes us less addicted to sweet and salty.
I haven't seen a bag of 'cumin' flavored chips yet :-)
Spices like turmeric, cinnamon, ginger, garlic, cumin, oregano, and so on... positively influence the composition of your gut flora, reduce the risk of non-communicable diseases, and also have medicinal properties.
Use them daily is the message!
REDUCE STRESS
Stress instantly changes the acidity in your gut and also the composition of your gut flora. A daily routine that includes movement, meditation, breathwork, self-inquiry, and yoga is the way to manage or release old and new stress.
In the In Balance Bootcamp, I dedicate several modules to these topics using videos and audios. I regularly receive messages from participants who are so happy with the lasting changes they have made in their lives. Changes they once thought would be impossible for them. That's wonderful, isn't it!
LIMIT SMOKING/ALCOHOL/CHEMICALS
Smoking and drinking don't need much explanation. A glass here and there, we can certainly handle that. But why not give alcohol-free a try? After a month of no alcohol, your body will already brighten up in various areas, including an improvement in your gut flora. Tap water, toothpaste, preservatives – they can actually be an assault on your gut health. Be mindful of how you use them.
EAT FERMENTED FOODS
Want to quickly boost your gut health? Get started with fermenting, which enriches your vegetables, dairy, water, and fruit with healthy bacteria. Fermentation also increases the amount of vitamins in your product and makes it easily absorbable. Sauerkraut, kombucha, and kefir are examples of fermentation.
Would you like to know more about fermenting? In the In Balance Bootcamp, you'll receive a BONUS module with various videos and delicious recipes on fermenting. Start improving your gut flora today.
Thank me later ;-)
