Nutrition, Movement, Spirit, Perspective

Healthy Haven Step 9 - Eat for a Healthy Microbiome

It is an amazing fact that there are microbes, which are tiny, single-cell organisms, within our bodies that outnumber our human cells 10 to 1. Each person’s microbiome consists of 10 to 100 trillion microbes that primarily live in our guts, but they also live on our skin, and in places like our mouths, nose and genitals. Every individual has a microbiome unique and distinct to them, just like their fingerprint, because the gut microbiome is constantly reacting to the world around and within you.

     A healthy community of microbes within our gut is of the utmost importance because they help to break down food, help sugar and fat metabolism, help absorb vitamins and minerals, help ward off infections, produce B-complex vitamins, and create a strong immune system.

     Many people are not aware that 60 percent of your immune receptors are in your colon and another 15 percent are in the lower part of the small intestine. That means that 75 percent of your body’s immune system is at the mercy of the goings-on in your gut! If this same community of microbes is out of wack, it can lead to intestinal permeability, otherwise known as leaky gut, which causes inflammation in the body, a condition linked to such conditions as autoimmune diseases, allergies, Crohn’s disease and more. In a healthy colon, there is almost countless numbers of friendly bacteria, or probiotics, that help these immune system receptor cells do their defensive jobs. Probiotics inhabit the walls of the gut, fortifying them, forming a protective barrier that makes it harder for pathogenic bugs like E. coli and salmonella to take root.

     You acquire your first microbes when you come through the vaginal canal upon birth, and then breast milk gives another healthy dose. Later, the foods that you eat have a huge impact on creating a healthy microbiome. The key here is to stop eating simple white sugars and processed grains, as these feed the yeast and fungus that can crowd out the beneficial bacteria your body needs, and pack your diet with microbiome-nourishing foods like jicama, apples, pears, cauliflower, dandelion greens, sweet potatoes, bananas, broccoli, berries, cherries, onions, garlic, asparagus, jerusalem artichokes and leeks. Fiber is a powerhouse microbiome supporter so eat chia, flax, and hemp seeds, as well as legumes. They’ll provide the fuel for friendly flora in your gut to ferment into healing compounds that strengthen the entire microbiome.

Here’s to a Healthy Microbiome!

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Priyanka Kapoor
Priyanka Kapoor
Engineering as a subject combines mathematics, logic and science to find solutions to our daily life problems. Over the last few decades, engineering as a profession has seen vast expansion.
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Priyanka Kapoor
Priyanka Kapoor
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