I've been inspired by my research on the second brain since my Wednesday post Gut Reaction. There is hard evidence that the intestines are not only vital for digestion and healthy immunity, but that our emotions and instincts and even our personalities all hinge on gut health.
Much of what we hear about gut health revolves around gluten intolerance. But since tests exist only for the most extreme form of this, Celiac Disease, it's hard to know otherwise who is gluten intolerant and to what extent. Celiac sufferers comprise 1 in 141people-- it is a chronic digestive disorder resulting from an immune reaction to gliadin, a gluten protein found in wheat, barley, rye, and sometimes oats. It involves inflammation and destruction of the inner lining of the small intestine and can lead to the malabsorption of minerals and nutrients (Medical News Today). The inability to tolerate gluten may also be because wheat grain has been altered (GMO) to provide crops that are more resistant to drought and bake more easily. Our stomachs, however, have not adapted as quickly to these changes. And we are eating more wheat products now than ever before.
So why take a chance? Why not just eliminate the gluten? Because it's not just a lower carb healthier option across the board as I once assumed. Even though 41 percent of U.S. adults believe "gluten-free" foods are beneficial for everyone...many of those foods are often lower in nutrients and higher in sugars, sodium and fat than their gluten-full counterparts. This is because they need to enhance the flavor and texture to make up for the lack of gluten, often with even less healthy ingredients (U.S. News). So do your homework if you choose gluten free foods!
Now I'll cut to the chase about how to support a healthy gut.
1. EAT A PLANT-BASED DIET- high in fiber, probiotic (cultured with healthy bacteria) foods and prebiotic (support an ecosystem in which gut bacteria can thrive) foods.
Probiotic foods:
Yogurt, kefir (fermented milk)
Tempeh, miso (fermented soybeans)
Kombucha (fermented tea drink)
Sauerkraut, Kimchi (fermented cabbage)
Prebiotic foods:
Onions, garlic, leeks
Asparagus
Bananas, apples
Barley, oats, wheat bran
Flax seeds
Cocoa (dark chocolate- Yay!)
2. AVOID ANIMAL PRODUCTS
Red meat and high-fat dairy products reduce the growth of healthy bacteria and enhance the growth of “bad” bacteria linked to chronic disease.
3. LIMIT FATS- avoid fried foods and use healthy fats like olive, avocado and coconut oils. Omega3 fatty acids found in fish like salmon are great for gut health too.
4. AVOID UNNECESSARY ANTIOBIOTICS- they kill good bacteria.
5. PRACTICE A HEALTHY LIFESTYLE-
Exercising, getting enough sleep, and managing stress can all have a positive impact on your gut microbes (Physicians Committee for Responsible Medicine).
In my Wednesday post I mentioned serotonin, 95% of which is made in the gut but too much can lead to irritable bowel syndrome (IBS) and other digestive disorders and might also play a role in more surprising diseases (Osteoperosis, Parkinson's, Alzheimers, Autism). Tryptophan is an amino acid that is important for the production of serotonin in the body. It is also key to brain function and has a role in healthy sleep. People cannot make tryptophan in their bodies, so must obtain it from their diet. Fortunately, tryptophan can be found in food whereas serotonin cannot. Salmon, poultry, eggs, spinach, seeds/nuts and soy products all contribute to serotonin production in the gut (Medical News Today).
The gut-brain interface is a complex, varied, and ever-changing system for which no one definition of “healthy” will do. Your gut is, after all, as unique as you are. But these emerging insights about our gut-brain connection make us reframe the way we think about and treat our bodies and minds. As we engage more deeply in the understanding of our own body and begin to listen, it has much to teach us. This week as you Mind your Body, listen to your gut.
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