Promoting a Healthy Gut Microbiome with Fibre-Rich Foods: Guide
What Are Fibre-Rich Foods (Prebiotics)?
A healthy gut microbiome is essential for overall well-being, and the key ways to support it are by consuming Gut Wellness Yogurts and fibre-rich foods. These foods not only aid in digestion but also play a crucial role in boosting immune function by nurturing the growth of the beneficial bacteria in your gut and the Bacteria in Gut Wellness Yogurts.
What Are Fibre-Rich Foods (Prebiotics)?
Fibre-rich foods provide the necessary nourishment for the beneficial bacteria in our gut by delivering undigested fibre that is broken down into short-chain fatty acids (SCFAs) by gut bacteria. This process helps to maintain a healthy balance in the gut microbiome.
Prebiotic Foods and Nuts for a Balanced Microbiome
Here is a sample list of prebiotic foods and nuts that can aid in achieving a balanced microbiome:
1. Garlic
2. Onions
3. Leeks
4. Asparagus
5. Bananas (opt for green bananas for lower sugar content)
6. Oats (choose plain oats, not breakfast oats)
7. Apples (with skin)
8. Flaxseeds, Linseeds, and other seeds like pumpkin and milled chia seeds
9. Nuts
10. Dates and figs
11. Avocado
12. Chicory root (Inulin)
13. Jerusalem artichoke
14. Aubergine (Eggplant)
Reinforcing Your Mucus Barrier to minimise many Health Issues:
In addition to promoting the growth of beneficial bacteria, certain foods help repair and reinforce your protective mucus barrier to prevent “leaky gut,” a condition that can allow harmful substances from the gastrointestinal tract to enter the bloodstream and lead to various health issues. Consider incorporating the following items into your diet:
15. Olive oil for food dressing (opt for extra virgin, not 'light' for consumption)
16. Green tea or Matcha tea (with whole cloves steeped in the tea if possible)
17. Hot pepper- Raw or in cooking (capsaicin), oregano, cinnamon, and cloves
Unleashing the Power of Insoluble Fibres
Apart from the mentioned foods, there are numerous other options with insoluble fibers that further support the thriving of beneficial bacteria in the gut. These foods can be great additions to your diet to support a healthy gut microbiome.
In Conclusion
With Gut Wellness Yogurt, and by incorporating fibre-rich foods, prebiotic foods, nuts, and foods that support the mucus barriers into your diet, you can significantly contribute to the promotion of a healthy gut microbiome.
Remember that diversity in the diet ensures that the gut receives a wide spectrum of beneficial nutrients for overall well-being.
Eat other fermented foods - Kimchi is good with as many as 12 different gut nutritious vegetables, also Kefir, Kombucha, and fermented, pickled vegetables (NOT Pasteurised). And, of course, Gut Wellness Yogurts!
By making informed dietary choices and focusing on the consumption of fibre-rich and prebiotic foods, you can actively nurture a healthy gut microbiome, leading to improved digestion, enhanced immune function, and overall wellness.
Gut health, Microbiome, Fibre-rich foods, Prebiotics, Digestive health, Immune function
References:
CAUTION Regarding IBS, SIBO & SIFO
The use of Gut Wellness Yogurt to counter IBS, SIBO, and SIFO (Dysbiosis) can lead to a potential effect known as endotoxemia, particularly due to the die-off reaction that occurs when harmful bacteria in the gastrointestinal tract are being eradicated. This die-off reaction can manifest as mild flu-like symptoms such as nausea. It is important to note that this reaction could indicate that the product is effectively working to eliminate harmful microbes from the GI tract.
To address these potential reactions, Dr. William Davis suggests a strategy that involves introducing Gut Wellness Yogurt at a smaller dosage and gradually increasing the serving size over time to mitigate the intensity of the die-off reaction. Additionally, using supplements such as activated charcoal might also assist in alleviating such symptoms.
This approach aims to minimise the discomfort associated with the die-off reaction while still benefiting from the yogurt's gut health properties.
Full information is the blog post:” https://eatkimchi.co.uk/blog/when-sibo-yogurt-is-effective-in-displacing-nasty-bacteria-and-fungi-infesting-your-small-intestine”
Wishing you all the best on your Gut Health Journey
Rob @eatkimchiuk
Why We Don’t Refrigerate Your Yogurt
"Eatkimchi
& Real Reuteri ‘yogurts’ are crafted using L reuteri, B coagulans and L
gasseri bacterial strains to ferment pure dairy or coconut.
Fermented at a cosy 38*-41*C, roughly equivalent to body temperature. We ensure they are not chilled, allowing the bacteria to flourish below the fermentation temperature for a prolonged duration.
In our packaging
process, we take utmost care to prevent air exposure. Once you've opened your
yogurt, it's important to keep it refrigerated. This helps to counteract the
spoilage effects of atmospheric oxygen.
For the delectable
taste, texture and to keep the beneficial bacteria count at its peak, we
recommend cooling your yogurt to below 8*C."