Wellness In The Gut

Written By Dr. Sue Mitchell, MD

What is your microbiome?

  • The gut microbiome consists of trillions of good bacteria, viruses, and yeasts that live together in our gut.

  • Every person has their very own unique collection of organisms.

  • Humans must have a gut microbiome to live.

  • Good nutrition, reducing stress, and increasing exercise all have positive effects on your microbiome.

How do we nourish our microbiome?

  • Eat foods high in prebiotic fiber

  • Add probiotic foods to diet

  • Minimize stress and have joyful daily activities

  • Sleep at least 7 hours a night

  • Exercise regularly

  • Take time to chew food and enjoy meals

What does the microbiome do?

  • Produces vitamins especially B vitamins

  • Digests carbohydrates and proteins

  • Generates energy for human cells Determines a person's metabolism

  • Communicates with our brain to keep us healthy

  • Controls blood sugar & risk of diabetes

  • Regulates cholesterol levels & plays a role in heart health

Prebiotics -Fiber that feeds the good bacteria

Definition:

  • A type of fiber in food that can survive harsh stomach acid and is not broken down in the small intestine

  • Must be able to be fuel for good bacteria living in our gut

  • This fiber is necessary to grow a diverse population of good bacteria

Benefits of prebiotic fiber

  • Good bacteria in your colon metabolize the fiber and produce energy for the human cells.

  • Countries with hight prebiotic fiber diets have less cancer and autoimmune disease

Recommend 10 to 15 grams prebiotic fiber daily

Prebiotic Foods

  • Agave

  • Apples with skin

  • Asparagus

  • Artichokes

  • Banana (green)

  • Berries

  • Black beans

  • Cherries

  • Chickpeas

  • Chicory Root

  • Dandelion greens

  • Eggplant

  • Flaxseeds

  • Garlic

  • Honey

  • Jerusalem artichokes (sunchokes)

  • Jicama

  • Kiwis

  • Leafy greens

  • Leeks/Onions

  • Lentils*

  • Mangoes

  • Oatmeal

  • Peas

  • Pears

  • Pumpkin

  • Quinoa

  • Radicchio

  • Spelt

  • Squash

  • Tomatoes

  • White beans

  • Wild yam

 

Gut The Facts

  • 95% of all serotonin is produced in the gut

  • Breast milk contains samples of mother's microbiome

  • 1/3 of breast milk contains food for the baby's microbiome

  • The types of bacteria we feed control our cravings more than our brains.

Prebiotics- Resistance starch feeds good bacteria

What is a resistant starch?

  • A "resistant starch" means that this type of starch is not be broken down in our GI tract and reaches our good bacteria to be used for food.

  • Resistant starches are found grains, potatoes, and legumes (ex. beans, peas, lentils)

  • Resistant starches can help with weight loss, heart health and improve blood sugar.

1. Oats (gluten free)

  • 3.5 ounces of oatmeal contains about 3.6 grams of resistant starch

  • High in antioxidants

  • Let oats cool for several hours or overnight to increase the resistant starch

2. Rice (all varieties)

  • Low-cost source of resistant starch

  • Red and black rice

  • Brown rice has more fiber and B vitamins

3. Legumes(beans, lentils, chickpeas)

  • Excellent sources of fiber and resistant starch

  • 1 serving provides 1-4 grams of resist and starch

  • "Lectins" are plant proteins that may contribute leaky gut

  • Soaking and pressure cooking helps remove lectins

Cooking or heating destroys most resistant starches so it is best to eat these foods raw. Cooking & cooling the food after cooking can "recapture" the resistant starch content of some foods.

4. Green (Unripe Bananas)

  • High in resistant starch, which gets replaced with simple sugars as the banana ripens

  • Good source of vitamin B6 and vitamin C

5. Raw Potato Starch

  • Excellent source of resistant starch

  • Only need 1–2 tablespoons per day

  • Use as thickener added to smoothies, overnight oats or yogurts

  • Do not heat--instead, prepare the meal and then add the potato starch once the dish has cooled

6. Potatoes

  • Highest levels of resistant starch occur when cooked in bulk and allowed to cool for at least a few hours

  • Contains potassium and vitamin C

  • Do not reheat the potatoes-eat them cold as part of homemade potato salads or other similar meals

All starches should be organic and non-GMO when possible

 

Probiotics- Foods that feed the good

  • Probiotics are bacteria and yeasts found in fermented foods such as yogurt, kefir, sauerkraut and other fermented foods.

  • Probiotics are good bacteria and yeast that can help your own good probiotic bacteria live and grow when present.

  • Probiotics can help with leaky gut, irritable bowel syndrome, and antibiotic diarrhea

Probiotic Foods

  • Fermented grains

  • Fermented meats

  • Fermented veggies

  • Hard aged cheeses

  • Kefir (cow, goat)

  • Kimchi

  • Kombucha

  • Kvass

  • Lassi

  • Miso (organic, non GMO)

  • Natto

  • Pickled vegetables (raw)

  • Vinegars (raw)

  • Sourdough bread (with multi-day culture)

  • Sauerkraut

  • Sour cream

  • Yogurt (plain)

“We need to feed the garden that lives in our gut”

 

Yogurt vs. Kefir

Which has more health benifits?

  • Kefir is a powerful probiotic as it is loaded with probiotic bacteria and yeasts

  • Goat milk is closer to human milk than cow’s milk and less likely to inflame the gut

  • Patients with lactose intolerance can often tolerate kefir (goat) as most of the lactose is gone

 

Combine the Best of Both Worlds

Combine prebiotic and probiotics together

 

What is synbiotic?

Definition:

  • Synbiotic: A combination of prebiotic and probiotic

  • Research suggests that consuming synbiotic foods may be more beneficial

Dr. Sue Mitchell, MD
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