What are you made of???

You are made of what you eat!

Food obviously affects your growth, weight, muscle mass etc, but did you know it also can change your mood? Food can cause disease, or reduce the risks of it. Your diet today will influence what you crave tomorrow – so maybe it is time to break some old unhealthy habits and eat for happiness, health and longevity.

It’s all about bacteria.

There are good ones – which help you thrive, feel great and keep us healthy.

And there are the bad ones which destroy the good ones, cause disease, and make you want to eat foods that are damaging to your health.

This mix of bacteria is introduced into your body by the food you eat and forms what is called the ‘microbiome’ in your guts (other lifestyle factors also influence this, but we will focus on food here.)

Why is the gut microbiome important?

Because it influences the food choices you make – if you yo-yo or crash diet, when you stop reducing your calorie intake your microbiome will make you crave foods that will put weight back on.

It regulates your weight by controlling how much energy your body extracts from the food you eat.

It controls hunger signals and what foods you crave

It determines how much blood sugar is released

It regulates your entire immune system

A healthy gut can decrease the risk of developing allergies

It converts non-digestible food (fibre) into hormones and chemicals that are essential for regulating all your bodily functions

A healthy mircrobiome can reduce anxiety and lessen depression

The gut produces hormones that influence your mood – dopamine, serotonin.

The gut is connected to your brain via the Vagus nerve. This carries messages between the gut to the brain. Information from gut up to brain is 80% of this nerve’s activity – what you eat has the ability to manipulate your mood and behaviour.

How to strengthen your microbiome

Avoid antibiotics if you can - they kill the good bacteria in your gut, which can take years to be replaced

Eat more plants – as wide a range as possible

Open the window – this increases the diversity of microbes in your home / workplace

Get earthy! Do some gardening - soil contains trillions of bacteria

What to eat to nourish your gut

Cold pressed olive oil – rich in polyphenols and antioxidants which reduce inflammation

Oily fish – mackerel, salmon, tuna, sardines, trout. Great sources of Omega 3

Cocoa – (at least 70% cocoa dark chocolate, not the milky stuff!) contains flavonoids and polyphenols.

The broadest range and diversity of different coloured fruit and vegetables that you afford.

Turmeric – inhibits growth of bad bacteria

Basil, oregano, dried parsley, rosemary, chilli, thyme, coriander, ginger root

Creating a mix of great bacteria

Plant fibres that are indigestible contain Prebiotics, these act like a fertiliser for the growth of good bacteria (and will produce hormones that help you sleep better!) Without these your good bacteria have no ‘food’ to help them thrive.

Onions, leeks, garlic, chicory, Jerusalem artichoke, asparagus, bananas,

Grains (barley, oats) seeds (flax, hemp, pumpkin) beans (kidney, chickpeas etc) pulses (lentils)

Cold cooked pasta and potatoes (not hot)

Seaweed

Probiotic foods are those which contain live bacteria or yeast. They ‘top up’ the good microbes.

Yogurt – try and get ‘live’, unsweetened, full fat. Flavour with fruit, cinnamon, seeds, nuts.

Cheese – feta, mozarella, cottage cheese, Gouda, Roquefort

Fermented foods (not those pickled in vinegar) – kefir, miso, sauerkraut. You can now buy flavoured kefir in the milk section of supermarkets.

One alcoholic drink a week (it’s fermented!)

Foods that destroy your gut bacteria

Sugar

Artificial sweeteners

Processed foods

Antibiotics

Other ways you can boost your gut health:

Exercise

Good sleep - see my blog

Destress

So, what would you like to be made of?....

If you feel your diet needs an overhaul, but you don’t really know where to start, or how to make changes you can stick to, then please get in touch for a chat. I have helped many clients change their eating habits and discover how great it feels when we eat well. It literally can make you happier!

If you want to find out more then try reading Gut, The Clever Guts Diet, or for recipe ideas my favourite chef is The Doctor’s Kitchen.