Move Over PROBIOTICS
Over the past few years Probiotics have been centre stage
We’ve been told to pop one daily to keep our gut healthy (well the marketers have told us that)
But is it really what our gut needs?
Well Yes and No! Read on….
Yes… During of after a course of antibiotics (that wipe out all bacteria good and bad).
Yes… When suffering from a long-standing Health Condition… BUT… taking an over the counter Probiotic is not going to cut the mustard. You need to take a Probiotic according to the genus, species, strain that is beneficial for your condition. For example the species and strain needed for Irritable Bowel Syndrome (IBS) is completely different for what is needed if you have Eczema or suffer from from Rheumatoid Arthritis. Research shows that clinically-proven, strain specific probiotics can promote restoration of your unique microbiome and improve its function.
” It is now well established that the probiotic strains commercially available are not actually commensals, let alone constitute an appreciable portion of the gut microbiome. That is, they are not strictly seeding, but more passing through and are considered to be transient species” (1)
No… If you take a probiotic every day because you think “it’s the healthy thing to do”. Look… it’s not ‘unsafe’, but it may not have the health benefits that you want or need. In some cases taking the incorrect (not needed) strain may worsen your condition. It is definitely cheaper, and more beneficial, to include prebiotic and probiotic foods in your diet and get expert advice as to what strains are beneficial for your condition.
No… When you insist on eating a diet low in a variety of soluble and insoluble fibre and popping a probiotic instead.
No… When you trying to fix a ‘funny tummy’ without investigating what really is going on.
A PROBIOTIC capsule is essentially a capsule full of good bacteria strains that support existing beneficial bacteria in your gut
AND guess what… they NEED something to eat so they can ferment the food and pass it onto your own beneficial bacteria. And they are a short-term intervention when supporting a long-term deficiency.
What your Gut REALLY NEEDS is PREBIOTICS — food high in fibre — basically fertilizer for the good bacteria that live inside your gut.
As a Health Strategist, with a special focus on the Gut Micriobiome, I’ve been spending years teaching people about PREBIOTIC food. So it’s nice to see studies come out that support this — A recent study by a group of scientists at the University of Colorado Boulder suggest that PREBIOTICS not only feed good bacteria but can improve sleep and buffer the physiological impacts of stress.
Robert Thompson, a post-doctoral researcher in the Department of Integrative Physiology and first author of the new study, found that “PREBIOTICS improved both REM and non-REM sleep after stressful events.”
Prebiotics are what restore gut health
Prebiotics are non-digestible food ingredients (fibre) which have been shown to stimulate growth of beneficial bacteria and restore proper microbial balance to your gut microbiota, helping to mitigate the detrimental effects of antibiotic usage, poor dietary choices and under nutrition. In a nutshell, making you ridiculously healthy!!
In fact a 2002 study showed… “Prebiotics alone have also been shown to improve the health and alter the gut microbial composition” and multiple studies show… “Specific immune related effects included reduction in pro-inflammatory cytokines and an increase in the anti-inflammatory cytokine”
So how do we get MORE of these PREBIOTICS?
Well for starters, don’t be conned into taking a Prebiotic supplement or powder!!
Prebiotics are readily available in every day foods such as…Asparagus, Yams, Jerusalem artichokes, Leeks, Onions, Garlic, Beans and Legumes (sprouts), Buckwheat, Chickpeas, Bananas (unripe), Lentils, Oats, Flaxseed (ground), Chicory root, Dandelion root and fibres such as Psyllium husk, bran and slippery elm. And a HOST of other plant-based foods that are FIBRE rich.
One of my favourite recipes that gives you a boost of prebiotics, and is super quick to make, is below. If you make it, let me know how you like it.
AND… if you’ve been dealing with Gut or Health issues for a while — There is a way out of it. Trust me, I have seen it with my own health and that of my clients. Reach out… I can help. Head to my WORK WITH ME and book a Complimentary Call. Nat xx
SUMAC ROASTED VEGETABLE SALAD
- Fennel bulb small – 1 whole
- Brussel sprouts– 7 whole
- Rocket/Arugula leaves – 1 handful
- Sumac, ground – ½ tsp
- Pepper, black cracked – ½ tsp
- Olive oil, extra virgin – ½ tsp
LET’S GET STARTED…
- Preheat the oven to 200°C (395°F) and prepare a non-stick baking tray or line with baking paper.
- Remove core of fennel and cut roughly into strips. Cut Brussel sprouts in half. Add to baking tray.
- Sprinkle over sumac and pepper, then drizzle with olive oil. Use hands to mix well.
- Roast for 15-20 mins or until tender. Let cool slightly.
- Wash rocket well, spin dry and place in a salad bowl. Add roasted veggies.
- Serve immediately.
- Keeps in the fridge for 1 week.
- NUTS – Top with flaked Almonds or Walnut pieces when serving.
- BALSAMIC – Phase 2 drizzle with a little Balsamic vinegar when serving.
- MINERAL HIT – Sprinkle with Dulse Flakes when serving.
- CHILLI HIT – Add sliced green or red Chilli pieces when roasting veggies.
(1) Guilliams TG. Dysbiosis or Adaptation: How Stable Is the Gut Microbiome?
(2) Guigoz, Y., Rochat, F., Perruisseau-Carrier, G., Rochat, I., and Schiffrin, E. J. (2002). Effects of oligosaccharide on the faecal flora and non-specific immune system in