I’ve had an interest in gut health for a few years now. It started around the time that I turned 50, and my mortality was staring me in the face. I had been vegan for over five years and generally ate quite well, but my life changed when I came across The Gut Check Series with Dr.William Li and Zoe. I realised how little I knew about my gut, my gut health, and how an imbalanced gut can lead to all sorts of problems, from fatigue to disease. With this new information, I jumped down a rabbit hole and have been there since, gathering as much information as possible. It was during this exploration, that I discovered Teeny Greeny, the rest is history. I now know that if I eat too many ultra-processed foods and not enough plants that my skin will feel oily and sore, my sleep will be disrupted, my resting heart rate will increase, I will get more aches and pains, and my mood will dip significantly. I notice it now, and it’s astonishing. That’s when I know it’s time to rebalance my gut.
The magnitude of the gut had never really crossed my mind before. I didn’t realise that my gut began in my mouth and ended in my rectum. The gut is, in fact, a 30-foot-long digestive system. I only ever paid attention to my stomach, the part of me that was either full or empty. But the gut is so much more than a growling pit that disturbs you in the middle of an important meeting to say FEED ME!!! I found an interesting article on BBC Bitesize that will explain the gut from the entrance to exit. You can find it here The structure of the digestive system - Nutrition, digestion and excretion - KS3 Biology - BBC Bitesize
For now, though, I want to talk about the exciting stuff, gut health and how having a balanced gut can improve your overall well-being.
‘The human gut microbiota refers to the trillions of microbes, such as bacteria, that live in the human gut. […]Most microbes in the body are useful, but they may become harmful when out of balance.’
Gut microbiota: Definition, importance, and medical uses
What is gut health
Gut health is the balance and diversity of microorganisms (microbiota) in your digestive tract. Gut health, microbiome, microbiota, gut bacteria, whole foods, fibre, and plant food have all become buzzwords in the health and wellbeing world in the last couple of years, and that’s because scientific research into the gut has evolved significantly. Research has revealed that the gut plays a much bigger role in our overall health than previously thought, and an imbalanced gut can cause all sorts of problems such as diarrhoea, constipation, bloating, inflammation, fatigue, disturbed sleep, skin irritation, bad breath, weight gain, food intolerances, autoimmune conditions, mood issues, and much, much more. The fascinating thing about the gut makeup (microbiota) is that everyone’s gut is unique, and CAN be improved. Do you suffer from any of the above conditions? I can count at least seven that used to cause me regular distress. Now, with a little knowledge and regular self-care, I have reduced my symptoms to mostly zero. And do you know what I did to improve my gut health? I changed my relationship with food, exercise, and self-care.
We Are What We Eat.
Prof. Tim Spector suggests we should eat 30 fruits and vegetables each week, (this includes herbs and spices). This is due to the high amount of fibre in fruit and vegetables that feed our gut. In addition to the recommended volume of fruit and vegetables, eating the rainbow is a sure way of diversifying the gut microbiome and improving the immune system. Diversity ensures that good bacteria can flourish. Think of your gut as a garden, for every new plant food that you feed it, the more it will thrive. Other foods that can help the gut thrive are fermented food and drink, nuts, whole grains and pulses, dark chocolate, red wine, coffee, and extra virgin olive oil. Whole foods are the surest way to look after your gut and ensure that it functions efficiently. Ultra-processed foods on the other hand are full of sugar, salt, fats and additives that can be problematic in the gut. Choose whole foods whenever possible.
Why are microgreens good for the gut?
Firstly, microgreens are packed with dietary fibre. Fibre acts as a prebiotic, providing nourishment to beneficial gut bacteria. It helps regulate bowel movements, prevents constipation, and supports a balanced microbial community within the intestines. Eating microgreens regularly will aid the removal of waste and toxins from the body.
Secondly, microgreens are known to contain significantly higher levels of antioxidants compared to their mature counterparts. These antioxidants help protect the gut from oxidative stress caused by free radicals. This in turn will assist in reducing inflammation and prevent cell damage.
Microgreens are truly a superfood when it comes to gut health. Their rich nutrient profile, high fibre content, antioxidant properties and support for a diverse gut microbiota make them an invaluable addition to our diet.
So spruce up your plate, by adding colour, diversity and texture, and remember, keep it whole, and eat it mindfully. You will soon see the results and they are amazing.
In our next blog, I will discuss the benefits of mindful eating,
Kirsty x