Within our digestive system we have over 100 trillion little microorganisms, commonly known as bacteria. We have a combination of good bacteria and unhealthy bacteria, and for a healthy digestive system we need to make sure out good bacteria far outweigh the unhealthy ones.
For optimum health we must cherish and care for these good bacteria by ensuring they are fed well, looked after and that their home in our gut is healthy so they can flourish. Through poor diet, too much sugar, high stress, not enough probiotic-rich foods, and too many pharmaceutical drugs, these good bacteria can diminish leaving room for the bad bacteria to run rampant. Once this happens we line our body up for a whole host of health issues, including but not limited to, weight gain, bloating and gas, skin issues (acne, eczema, psoriasis), fatigue and low energy, mood disorders (depression, anxiety), low immune system (often sick and catching colds/flu’s), and joint pains and aches.
To help our gut bacteria remain healthy we need lots of probiotic-rich foods in our diet. Probiotics are strains of the good bacteria that you have in your gut. Probiotic-rich foods and drinks contain these live cultures, so when you consume them they enter your digestive system and help to repopulate your gut with lots of good bacteria while crowding out the bad bacteria.
Ideally in a healthy gut you want around 80% of your gut microbiome to be made up of good bacteria, and the rest will be a small amount of the bad bacteria. To reach this ratio and to maintain it, it is crucial you consume foods each day that contain probiotics. This is a dietary requirement that has been around for centuries, but unfortunately in recent years the importance of these foods has been forgotten. Awareness of probiotics is coming back into mainstream living now, after the side effects of diets void of these foods has created so much damage and havoc in people’s health and wellbeing.
It is recommended that every day you consume at least one to two forms of probiotic-rich food or drink, and if you are feeling as though your gut is not as healthy as it could be then even more is ideal.
It is mindful to note that for really unhealthy guts and people with Leaky Gut Syndrome, when you first begin probiotic-rich foods you may experience some upset through bowel movements, sore tummies, or other feelings, so just begin small and gradually over a few weeks build the amount up as your body becomes more tolerant of it. Ironically though, often the more your body rejects them, the more your body actually needs them.
What are Probiotic Rich Foods and Drinks?
There are supplements sold that contain probiotics if this is the way you wish to go. It can be a great idea to help build your good bacteria quantity; however I am a supporter of using foods and drinks in the diet to achieve this instead, and just keeping supplements as a secondary source if needed.
Probiotic cultures live in fermented foods (fermented with salt not vinegar) or yoghurts, with the best sources being:
All of these can be either purchased from a health or wholefoods store, or for a much more cost effective option, make your own. I have been making my own Kombucha and sauerkraut for a while now and it is a fraction of the price and super easy. If you are purchasing these options, just check you are selecting a good quality product that states ‘live cultures’ or a ‘probiotic source’ and has no hidden additives or artificial products on the ingredients list.
For optimum health we must cherish and care for these good bacteria by ensuring they are fed well, looked after and that their home in our gut is healthy so they can flourish. Through poor diet, too much sugar, high stress, not enough probiotic-rich foods, and too many pharmaceutical drugs, these good bacteria can diminish leaving room for the bad bacteria to run rampant. Once this happens we line our body up for a whole host of health issues, including but not limited to, weight gain, bloating and gas, skin issues (acne, eczema, psoriasis), fatigue and low energy, mood disorders (depression, anxiety), low immune system (often sick and catching colds/flu’s), and joint pains and aches.
To help our gut bacteria remain healthy we need lots of probiotic-rich foods in our diet. Probiotics are strains of the good bacteria that you have in your gut. Probiotic-rich foods and drinks contain these live cultures, so when you consume them they enter your digestive system and help to repopulate your gut with lots of good bacteria while crowding out the bad bacteria.
Ideally in a healthy gut you want around 80% of your gut microbiome to be made up of good bacteria, and the rest will be a small amount of the bad bacteria. To reach this ratio and to maintain it, it is crucial you consume foods each day that contain probiotics. This is a dietary requirement that has been around for centuries, but unfortunately in recent years the importance of these foods has been forgotten. Awareness of probiotics is coming back into mainstream living now, after the side effects of diets void of these foods has created so much damage and havoc in people’s health and wellbeing.
It is recommended that every day you consume at least one to two forms of probiotic-rich food or drink, and if you are feeling as though your gut is not as healthy as it could be then even more is ideal.
It is mindful to note that for really unhealthy guts and people with Leaky Gut Syndrome, when you first begin probiotic-rich foods you may experience some upset through bowel movements, sore tummies, or other feelings, so just begin small and gradually over a few weeks build the amount up as your body becomes more tolerant of it. Ironically though, often the more your body rejects them, the more your body actually needs them.
What are Probiotic Rich Foods and Drinks?
There are supplements sold that contain probiotics if this is the way you wish to go. It can be a great idea to help build your good bacteria quantity; however I am a supporter of using foods and drinks in the diet to achieve this instead, and just keeping supplements as a secondary source if needed.
Probiotic cultures live in fermented foods (fermented with salt not vinegar) or yoghurts, with the best sources being:
- Kombucha – a centuries-old fermented drink made from tea and sugar
- Sauerkraut – fermented cabbage
- Pickled or fermented vegetables – using salt not vinegar
- Kefir – a drink that can be made or purchased using either dairy or coconut water
- Coconut or dairy yoghurt with live cultures (and no added sugar)
- Miso soup
All of these can be either purchased from a health or wholefoods store, or for a much more cost effective option, make your own. I have been making my own Kombucha and sauerkraut for a while now and it is a fraction of the price and super easy. If you are purchasing these options, just check you are selecting a good quality product that states ‘live cultures’ or a ‘probiotic source’ and has no hidden additives or artificial products on the ingredients list.
My Healthy Coconut Rough Recipe
This is one of my favourite slice recipes as it is so easy to make and tastes great - kids love it too! I find the almonds are great for adding in healthy protein and fats to help me feel full quickly and to stay full for longer, and the topping gives a sweet hit for those with sweet tooth's without worrying about sugar consumption.
Base:
2 cups almonds
1 cup desiccated coconut
3 tablespoons coconut oil, melted
Topping:
2 tablespoon cacao powder
2 tablespoons coconut oil, melted
2 tablespoons maple syrup
Blend all the base ingredients together in a food processer or a high speed blender until well blended.
Press the base into a baking paper lined dish or tin and freeze for 1-2 hours.
Once the base is set, make the topping by adding the cacao powder and maple syrup to the melted coconut oil and mix well. Pour over the base and spread around evenly.
Freeze for another 1-2 hours, or until topping is set. Cut into squares.
Due to the coconut oil used, this slice is best kept in the freezer and removed and left to sit for 5 minutes before eating.
Enjoy!
Kerri x
