Guest post by Kathleen Alleaume.
Gut health is a hot topic and for good reason. The human gut harbours a complex ecosystem composed of trillions of microbes. These bacteria are thought to play a key role in metabolism, food cravings, sleep and regulating the immune system. A healthy gut is considered to be inhabited by a diverse range of bacteria which are believed to play a key role in keeping us healthy.
But the gut does more than help us digest food. There is emerging research that claims the microbes in our digestive system have an influence on how we think and feel. Nutritionist and UNCLE TOBYS Ambassador, Kathleen Alleaume explains how your gut and mood are connected and some of the foods you can incorporate into your diet to keep your digestive system happy.
How does your gut talk to your brain?
We’re all familiar with the term “gut feeling” or have experienced butterflies in our stomach. These sensations from your belly suggest that our brain and gut are connected. Often referred to as the “second brain”, the gut is the only organ to house its own nervous system. This communication system operates independently from the central nervous system sending two-way signals to the brain via certain neurotransmitters. Interestingly, 90% of these neurotransmitters, such as serotonin, are produced by our gut bacteria which helps control feelings of happiness, fear and anxiety.
What foods should you eat for healthy digestion?
Focus on fibre.
Like all living organisms, even the bacteria in our gut need fuel to survive and dietary fibre is what the gut bugs prefer to feast on. A fibre-rich diet, including lots of whole grains, nuts and legumes will help support your overall digestive health. Make sure your pantry is filled with canned beans and lentils for hearty stews along with plenty of fresh fibrous produce and switch your snacks for a handful of walnuts or almonds.
Up your grain game.
Unlike refined grains, which have been stripped of their bran and germ, whole grain varieties retain many essential nutrients and bioactive substances, such as healthy fats and fibre. For brekkie, this means whole grain toast, cereal or rolled oats. I’m loving the new UNCLE TOBYS Super Blends Prebiotic Fibre Turmeric & Coconut with added prebiotic fibre to nourish the good bacteria in your gut^. For lunch and dinner, stick to whole grain pasta, brown rice and quinoa.
Eat plenty of prebiotic-rich foods.
Feed the bacteria enough prebiotic fibre and they’ll not only thrive on the nourishment; they’ll ferment some of those fibres into short-chain fatty acids – another type of neuroactive chemical which can affect brain function in a number of ways. Prebiotic-rich foods include onion, garlic, Jerusalem artichokes, legumes and whole grains.
And don’t forget probiotics.
While prebiotics act as a sort of fertiliser for bacteria, probiotics are the living bacteria itself. Eating foods rich in gut-friendly bacteria will top up your digestive tract with the ‘good’ bugs and help your gut flora flourish. Live probiotics are commonly found in a range of dairy products, including yoghurt, kefir, and cottage cheese, as well as fermented foods, such as sauerkraut, kimchi, kombucha or miso, and some sourdough breads.
^based on a healthy varied diet
