A healthy human body is swarming with microorganisms inhabiting every nook and cranny on and in the body. It is in your gut, the gastrointestinal tract, that you’ll find the most extensive collection of microorganisms. This is where the good and bad bacteria, and some enzymes reside.
Your gut health has a direct effect on your immune system. About 70% of your immune system lives in your gastrointestinal tract. It’s amazing to consider that there are about 500 different species of bacteria living inside of you. Some are referred to as “good,” while others don’t provide obvious benefit. At the moment, science is telling us that the ideal balance between them is 85% good and 15% “other”.
This ratio between good bacteria and other bacteria is critical for determining your optimal health. And when we speak of optimal health, we’re talking about your entire mind and body. Many diseases are exacerbated by or caused by gut problems: diseases and disorders such as allergies, arthritis, autoimmune diseases such as irritable bowel syndrome (IBS), acne, chronic fatigue, mood disorders, autism, dementia, and cancer. Not to say that all of these diseases are caused by bad gut health, but science shows us that good gut health aids in reducing the effects and sometimes in the prevention of these diseases.
How does good gut health help our immune system?
The gastrointestinal tract (gut) is where we digest and absorb nutrients. If you haven’t done so already, now is the time to view food as medicine, especially as we start to venture out from our houses in the future. Some foods should be a part of your diet for a healthy gut, and they include:
Prebiotic foods: not to be confused with probiotics, the prebiotic is a specialized plant fiber that nourishes the good bacteria already in the large bowel or colon. While probiotics introduce good bacteria into the gut, prebiotics act as a fertilizer for the good bacteria that’s already there. These foods include good quality yogurts, kefir, sauerkraut, oats, and indigestible plant fibers such as dandelion greens, chicory root, garlic, and onions. (google “prebiotic foods” and you’ll find more)
Fermented vegetables: sauerkraut, kimchi, miso, and tempeh, as well as fermented beverages such as kefir, apple cider vinegar, and kombucha, promote healthy gut bacteria.
Fiber: psyllium husks, chia seeds, and flax seeds aid the bowel functions. Apple cider vinegar or lemon juice – add a tablespoon of either to a glass of water 20 minutes before meals to stimulate digestion and assist the absorption of nutrients.
Foods to avoid include the following:
Poor quality refined carbohydrates and sugars that can be found in pastries, white bread, candy, pasta, table sugar, and soft drinks. These foods feed the harmful bacteria in the gut, which causes damage to the small intestine and interferes with food digestion. This leads to food sensitivities, allergies, inflammation, and a compromised immune system, among many other issues.
Dairy: milk, butter, and cheese are acidic and inflammatory and can cause digestive problems like bloating, gas, and diarrhea.
The gastrointestinal tract is the body’s first line of defense against any attack on the immune system. Keeping it healthy, keeping your gut healthy, with proper diet, sleep, and stress management will keep your body and mind healthy for years to come.
RECIPE
SWEET POTATO DIP
Serves 2
- 2 sweet potatoes
- 1 lemon, zested and juiced
- 1-inch piece of ginger, grated
- sea salt and black pepper to taste
- 1 to 2 tablespoons melted coconut oil
Directions:
Preheat the oven to 400° F. Wash the sweet potatoes and pierce them with a fork. Wrap the sweet potatoes with aluminum foil and place it into a baking pan. Bake for 45 minutes to 1 hour. The sweet potatoes are done when you can easily pierce the center with a fork. When the sweet potatoes are done, remove from the oven and allow to cool for at least 15 to 20 minutes.
Once the sweet potatoes are cool enough to handle, place them in a blender or food processor with the skin on. Add the remaining ingredients and blend well.
Serve with raw vegetables like carrots, cucumbers, radishes, celery, etc.
To Your Health,
Patti
