What is Microbiome?

'Microbiome' describes the bacteria that lives inside us all - a complex ecosystem, containing hundreds of different competing and co-existing species, which live in our gut, on our skin and in our mucous membranes. Our own cells are actually outnumbered 10:1 by the cells and microbes which live in and on us. It is estimated that over 100 trillion bacteria form the human microbiome, containing around 4.4 million genes - which, when compared to a human's 21,000, shows us how diverse this ecosystem inside us really is.

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Thrive from the Inside

We need to fuel our bodies with nourishing foods which are full of nutrients but in the same breath, we are all individual and there is no one size fits all!

Here are some recommendations to try and see if they work for you personally:

• Eat Slowly - Remember what your grandmother said about chewing your food? It's true! Speed gobbling leads to excess gas and undigested foods, which bothbloat your belly. So chew well and pause between bites.
  
• Consume more fibre - Far too many of us are lacking in fibre, yet our eco-warriors thrive on it! Fibrous foods include plant-based foods such as fruit and veg (aim for 10 portions a day!), whole grains, beans and pulses and oats. (see my 'plant-based recipes,  for inspiration!
  
• Drink enough water - Aim to get in a healthy amount of water daily - the standard recommendation is around two litres and herbal teas count towards this.
  
• Eat the rainbow - The more colours of fruit and veg we consume, the more vitamins and minerals we are getting in our diet. Enjoy plenty of leafy greens, whole grains or complex carbs and lean proteins also help repair our gut linings and 'good' fats. - (See my 'Rainbow recipes and Good Fats recipes for inspiration)
  
• Include prebiotic food in your diet - These are foods which feed our microflora. They include bananas, garlic, leeks, Jerusalem artichokes. Fermented foods can also boost the diversity of our microflora - these foods include sauerkraut, kimchi, kefir, miso, tempeh, kombucha and raw cheese. If you are new to the fermented food world then start slow, add in one at a time and use as a condiment. Have a good quality protein at very meal as this helps to repair and rebuild the gut lining. For some simple recipes focussing on Fermented foods, click here.
  

(Source: Natural Health magazine, May 2018 - Words by Angelique Panagos)

There are also a number of foods to avoid so your good bacteria can thrive:

• Processed foods - White breads, white pasta, cakes, pastries, sweets and biscuits need to be ditched. They are void of nutrients and can be irritating to the gut
  
• Refined sugar - These foods are pro-inflammatory and can lead to an imbalance of the gut when eaten regularly.
  
• Alcohol - Sorry to all the cocktail or wine lovers, but alcohol is off limits! At the very least, it should be restricted to one or two glasses of red wine a week. Drinking alcohol can aggravate the intestines and add to your digestive woes.
  
• Allergens - If you are allergic, intolerant or sensitive to any foods, you should also eliminate the from your diets. These could include gluten, dairy, eggs, and soy for example but they could even be certain beans and pulses that contain lectins and can irritate our gut linings. We are all biochemically individual, so please take these recommendations as exactly that - a recommendation for you to try to see if it helps alleviate symptoms.
  

The jobs of the Microbiome include:

• Weight regulation - Preventing food cravings and supporting motivation
  
• Immune system - good bacteria play a vital role in a healthy immune response
  
• Supporting mood, memory and brain function - probiotics produce important neurotransmitters, including serotonin and dopamine.
  
• Assisting digestion- and producing important metabolites.
  
• Regulating skin health - suppressing skin pathogens which could lead to eczema and acne.
  
• Supporting intimate health - keeping the pH healthy and preventing infection.
  

Modern science shows full body health (and disease) starts in our gut, and it's here we naturally experience an array of complaints. Anyone who has ever felt digestive discomfort will know that it can range from slightly uncomfortable to debilitating and extremely painful, and span problems including stomach pain, food sensitivities, gas, bloating, flatulence, burping, constipation, IBS or diarrhoea.

Science is advancing so much that we are starting to find out a lot more about the digestive system and the role it plays in our health. Issues in the gut can also manifest elsewhere in the body and there are links between an unhealthy or imbalanced gut and anxiety or depression, hormonal imbalances, and autoimmune diseases. 

On the flipside a healthy gut is the key to a happy and thriving body. When they are in sync and full of a variety of 'good' bacteria, our bodies will thank us for it. We will feel energised, our hormones more balanced, our skin will look bright, clear and fresh, our bowels will be regular, our stomachs bloat-free and our immune system strong.

Feed your Gut - Thrive from the inside