MAKE OR BREAK YOUR GUT HEALTH
Colon microbiota, also known as gut flora, is the microbe population living in our intestines. It contains tens of trillions of microorganisms. The total microbiota can weigh up to 2 kilograms. One-third of our gut microbiota is common to most people, while two thirds are specific to each one of us. The species composition is highly personalized and largely determined by our environment and our diet.
Here’s why gut flora is so important:
- It helps the body digest foods that the stomach and small intestine have not been able to digest;
- It helps with the production of some vitamins, such as B and K, and;
- It helps fight other microorganisms, maintaining the wholeness of the intestinal mucosa.
A healthy and balanced gut microbiota is essential for proper digestive function. It lowers pH in the colon and prevents bile and cholesterol metabolism in colon, thus prevents generation of cancer-causing metabolites.
The human gastrointestinal tract constitutes about 70 percent of the immune system. The gut flora acts as a gatekeeper, preventing toxic from penetrating the boundaries. New research shows that maintaining a healthy balance of bacteria in your gut can prevent weight gain and metabolic problems such as diabetes.
MAINTAINING GUT HEALTH
Diet is an important factor in shaping the gut ecosystem. Diets of highly processed foods have been linked to a less diverse gut community in people. It's important to realize that dietary components can either trigger or prevent inflammation from taking root in your body. Chronic inflammation contributes to diseases such as diabetes, heart disease, stroke and cancer.
The first step to better health is to eliminate as many processed foods as possible, in favor of whole, unprocessed foods like organic grass-fed meat, raw grass-fed dairy, cage-free organic eggs, fresh produce, nuts, seeds, and healthful fats such as coconut oil.
The next step is to feast on fermented foods regularly. Traditional unpasteurized fermented foods are the best route to optimal digestive health. They are full of healthy, living bacteria that contribute to gut flora.
Benefits of prebiotics and probiotics on our gut are affirmed by research studies. Serving as “food” for beneficial bacteria, prebiotics help improve the functioning of microbiota while allowing the growth and activity of “good” bacteria. Probiotics help gut microbiota keep its balance, integrity and diversity.
Kefir, Lassi, kombucha can contribute to improved gut health by delivering good bacteria and helping the synthesis of vitamins B12 and K. Kimchee, a traditional Korean condiment of spicy fermented cabbage, and various add-ins contributes to improved gut health. Sauerkraut delivers health-promoting probiotic bacteria to the GI tract. Be sure to look for refrigerated sauerkraut.
The soluble fiber — white membrane in oranges, lentils, legumes and fresh garlic — is fermented by our gut bacteria, and one of the byproducts is a fatty acid called butyrate. Butyrate is the preferred fuel source for the cells that line our GI tract and thus helps promote healthy gut. bacteria. When fermented, dark chocolate produces anti-inflammatory byproducts good for gut and heart. Look for dark chocolate with at least 70 percent cacao content.
RECIPE OF THE MONTH:
Desi Kimchee:
Ingredients
- 1 Napa cabbage cut in to 1/8” strips
- 1 carrot medium size cut in thick strips.
- 1 daikon radish medium cut in thick strips
- 1 medium red onion
- 4 to 5 cloves garlic
- 1 inch ginger root.
- 4 to 5 dried red Korean chilies
- For brine, add 1/4 cup salt to 4 cups water
- Methi kuriya 2 tsp.
Mix all veggies in a big bowl except onion and pour brine over it. Press the veggies down firmly and place weight on them so the brine level rises to cover the veggies. Let it sit for about six hours. Drain and rinse the veggies with water. Grind the rest of the ingredients well and add to the veggies. Place the kimchi in clean jar and let it sit on countertop for about two days. Then refrigerate five days. Check daily for flavor and fermentation. After seven days, enjoy with roti, brown rice or bread.
To our health!
Bhavi Nirav is a Registered Dietitian/M.S., R.D., L.D., certified yoga practitioner, and can be reached at [email protected]