Most of us are aware that the bacteria in our gut play an important role in digestion. When the stomach and small intestine are unable to digest certain foods we eat, gut microbes jump in to offer a helping hand, ensuring we get the nutrients we need.
In addition, gut bacteria are known to aid the production of certain vitamins like B and K and play a major role in immune function. This is leading researchers to study the impact that gut bacteria have on our health.
Research suggests that the gut bacteria in healthy people are different from those with certain diseases. Every human being has a gut microbiota (community of bacteria) that is unique and these microbes have their own DNA. People who are sick may have too little or too much of a certain type of gut bacteria, or they may lack a variety of bacteria.
Scientists have begun to draw links between the following illnesses and the bacteria in your gut:
Obesity, type 2 diabetes, and heart disease.
Your gut bacteria affect the body’s metabolism. They determine how many calories you get from food and what kinds of nutrients you receive. Too much gut bacteria can make you turn fiber into fatty acids. This can cause fat deposits in your liver, leading to something called metabolic syndrome – a condition that can lead to type 2 diabetes, heart disease, and obesity.
Inflammatory bowel diseases (IBD).
Including Crohn’s disease and ulcerative colitis: It’s believed that people with these conditions have lower levels of certain anti-inflammatory gut bacteria. The exact connection is unclear, but researchers think that some bacteria may make your body attack your intestines and set the stage for these diseases.
Mental Health.
According to the American Psychological Association (APA), gut bacteria produce an array of neurochemicals that the brain uses for the regulation of physiological and mental processes, including memory, learning, and mood. And, 95% of the body’s supply of serotonin is produced by gut bacteria. This means that gut bacteria have been associated with a number of mental health problems that include anxiety disorders and depression.
Knowing the effect that gut bacteria has on our mental and physical health, it’s good to know that there are some things you can do to have a healthy gut.
Foods rich in probiotics add healthy bacteria to your gut. If your food is “missing” the healthy bacteria, be sure to supplement. Your gut will thank you!!
A healthy eating lifestyle can encourage the presence of good gut bacteria. Consuming fermented foods – such as miso and sauerkraut – increases the level of fermenting bacteria in the gut. In addition, fruits and vegetables contain fibers and sugars that can boost the health of gut bacteria. And, eating probiotic-rich foods and taking a daily probiotic supplement also helps to put good bacteria into our bodies. Probiotic-rich foods include live-cultured yogurt, kimchi, sauerkraut, pickles, miso soup, apple cider vinegar, dark chocolate.
[RECIPE] MISO SOUP
Serves 4
Ingredients:
- 5 cups water
- 1 strip kombu, hijiki, or other sea vegetables (available at natural food stores and Japanese grocery stores)
- 1 cup Swiss chard, kale, or other greens, chopped
- ½ cup sliced carrots
- 5 teaspoons miso of your choice
Directions:
- Rinse the sea vegetables in cold water for 10 minutes (if using arame, do not soak). Wipe with a towel to remove excess sodium. Fill a pot with water.
- Cut the sea vegetable into small strips and add to the pot. Bring the water to a boil. Add the carrots and greens, cover, and turn the heat to medium/low. Simmer for about 10 minutes, then turn off the stove.
- Remove a few tablespoons of broth from the pot to mix with the miso in a separate container to help it melt down into a liquid. Place the miso back into the soup pot and mix well before serving. Enjoy!
To Your Health,
Patti
