Improve Gut Health and Strengthen Your Immune System

Your gut health has a direct effect on your immune system. As a matter of fact, 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?

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 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.

What Are Probiotics?

Your digestive system has trillions of bacteria. The vast majority of these bacteria are good, but there are also bad bacteria present. Good bacteria facilitate digestion. They also help keep the bad bacteria under control.

If the good bacteria are damaged, the bad bacteria can take over. This can cause illness, discomfort, and inflammation. Probiotics is the name that’s assigned to the healthy live bacteria that live in your digestive system.

You can take probiotic supplements. They come in capsule form or liquid form. When buying a probiotic supplement, it is important to consult with your dietitian and choose a high-quality product because the production, encapsulation, and delivery of live bacteria are diffi­cult procedures.

Top 8 Probiotic Foods For Gut Health

You might not have heard of some of these foods (yet) but they all have one thing in common: they are fermented! The fermentation process creates gut-friendly "bugs" for your body.

• Kefir - Next to yogurt, kefir is probably one of the healthiest and best forms of dairy for your gut health. It is a cross between milk and a liquid yogurt, with many different live strains of good bacteria to help improve your digestion.
  Tip – Improve your gut health by using kefir for your morning smoothie instead of regular milk.
• Kimchi – Kimchi is another fermented food made from cabbage. It’s spicy and it’s also a good source of beta-carotene, calcium, iron, and vitamins A, C, B1, and B2.
• Kombucha - Kombucha is an effervescent tea that is produced through the process of fermentation. Generally, black or green tea is fermented using SCOBY, which stands for symbiotic culture of bacteria and yeast. The bacteria are used to oxidize the alcohols that are formed by the yeast, creating acetic acids.
• Miso – Miso is made from fermented rye, beans, rice, or barley. It’s salty and rich. Add a bit of miso to hot water and enjoy a healthy snack that’s also great for your digestion.
• Pickles - (picked with salt & water, not vinegar)
• Sauerkraut - Made from fermented cabbage, sauerkraut has live bacteria and is also packed with vitamins B, A, E, and C.
• Tempeh -  Tempeh is made from cooked and slightly fermented soybean and then forming the mixture into a firm, dense cake-like block.
• Yogurt – Look for yogurt that is low in sugar and high in protein. Greek yogurt is a good example. Dress it up with berries to add more nutrients to this tasty snack.

You can easily integrate probiotic-rich foods into your diet. Yogurt makes it easy, but also consider varying your diet so you get a diverse source of probiotics.

What Are Prebiotics?

Prebiotics are “a substrate that is selectively utilized by host microorganisms conferring a health benefit.” Prebiotics are food for the good bacteria that live in our gut and support the immune system. 

Dr. Josh Axe says, “Prebiotics work together with probiotics (selectively fermented ingredients that produce beneficial bacteria) to allow specific changes to take place, both in the composition and activity of the gastrointestinal system. They play a fundamental role in preserving health by maintaining balance and diversity of intestinal bacteria, especially increasing the presence of ‘good bacteria’ called lactobacilli and bifidobacteria.” 

Add prebiotic-rich foods to your diet daily to help the probiotics thrive.  Eat the following:

14 Best Prebiotic Foods For Digestive Health

It's all about FIBER!

These foods contain insoluble fiber (such as inulin) that can travel through the top part of your digestive tract without breaking down.

1. Apples
2. Asparagus
3. Bananas
4. Barley
5. Bran
6. Cocoa
7. Chicory root
8. Dandelion Greens
9. Flaxseed
10. Garlic, leek and onions
11. Jerusalem artichokes
12. Jicama root
13. Legumes (lentils, chickpeas, beans)
14. Oats

The Whole Foods Diet For Gut Health

The Whole Foods Diet is a plan that is safe for most people and can help most health conditions. It is better for the microbiome and promotes good health.

Whole foods are foods that have not been altered since being harvested from the ground or animal

Examples of Whole Foods include:

• Organic chicken, grass-fed beef, ­fish, eggs
• Nuts, seeds
• Fresh fruits
• Fresh vegetables
• Organic dairy (if tolerated)
• Starchy vegetables: red bliss potatoes, sweet potatoes, winter squash, peas, corn, legumes/beans
• Whole Grains: wild or brown rice, buckwheat, oats, quinoa
• Healthy fats: avocado, extra virgin olive oil, coconut oil
• Sweeteners: 100% maple syrup, honey
• Bake with: almond ­our, coconut ­our, chickpea ­flour

The Worst Foods for Your Gut Health

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 bad 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.

Dairy: milk, butter, and cheese are acidic and inflammatory, causing 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.

Recipes For a Healthy Gut

Simple Quinoa Tabbouleh	Salmon with Lemon-Dill Dressing	Shaved Brussels Sprout Salad

Kale Salad withTahini Miso Dressing	Raspberry Chia Seed Jam	Sausage+Apple Sauerkraut Skillet

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Research shows that what we eat not only improves the gut and overall health but also brain and mental health. Not to mention that several stress-reduction techniques have been shown to reduce digestive illness and distress as well.

Don’t let years of not taking care of your body stop you from living your best life. I got your back!