Our guts, are a part of our body that we don’t like to talk about ,but more and more scientists are convinced that they play a huge role in allergies, overweight, depression, fatigue, auto-immune diseases etc…
In our guts there live millions, billions of bacteria and it’s important to understand which role the good bacteria play in our body:
- Fat cells are destroyed faster and the formation of new fat cells is blocked
- positive influence on bloodsugar and cholesterol level
- increases the satiety feeling after eating
- stimulate our immune system
- influences our mood
- produces vitamins like vitamin K and vitamin B
- helps to detox the body
The goal is to stimulate the good ones and to block the bad ones
It’s not only the inner life of the guts that plays a role, but we also need to avoid leaky guts. Leaking guts are essentially like having the gates from your intestines to your blood stream broken down. As such many particles that should never have been able to enter have now gotten through. When this happens, it causes inflammation throughout your body leading to a variety of diseases.
I would like to give you some strategies to keep your guts in good condition:
Treat your guts’ bacteria as your treat your best friend:
Eat varied, preference low carb and low fat. Choosing non-refined sucker like an apple. Who said again: “one apple a day, keeps the doctor away?”
Try to eat as much as possible fresh fruit and vegetables with the peal. Because in the peal we find a big dose of pectin, loved by gut bacteria.
Prebiotic: Daily doses of 30g of fibre is highly recommended. And 5% should be in taken as a prebiotic. Prebiotics are indigestible food particles, perfect for our gut bacteria. Some examples: Food rich of inulin: artichoke, garlic, onions, chicory, leak,…, Oligo-fructose: digestible fibres, loved by the good bacteria like: banana, tomato, rye, oat, asparagus
Probiotics, these are bacteria which comes in an active form into the intestines and have a positive effect. Eat or drink more acid products as apple cider, fermented vegetables (Chou croute), yoghurt of goatmilk, kefir, miso, kimchi. Improve the absorption of probiotics by adding fibres to your diet
As outlined above, fibres are very, very important to keep our guts in a good condition. 30g a day: Boost your breakfast: ex: muesli with apples, a mixture of seeds and nuts, and berries, fresh or frozen they bring +/-5 g fibres/100g.
Whole grain products and raw vegetables
Drink a least 33mg/kg bodyweight water or herbal teas
To reinforce your intestine, choose for food that doesn’t give inflammations: Omega 3 fatty acids!!!! Find it in nuts, seeds, oils, fat fish,.. herbs like curcuma, ginger, basilic, oregano,… and avoid sugars and fast digesting carbs
Schlank mit Darm, Prof. Dr. Michaela Axt-Gadermann
Gut, the inside story of our body’s most under-rated organ- Giula Enders