“The queen of the castle is the gut, if the gut is upset, she will take down the kingdom” – Jennifer Esposito
Can you imagine if the secret to weight loss is sitting right there in your gut? Researches and scientists have discovered that lean people have 70 percent more gut bacteria and therefore a more diverse microbiota than that of their overweight peers, and having a diverse mixture of microbes in the gut seems to be one key to staying slim.
The impact of the gut bacteria-weight loss link isn't fully known yet, but many researchers believe that your gut microbiota plays a role in processing food and helping to determine how many calories and nutrients your body absorbs. Certain intestinal microbes may also alter your sensitivity to insulin - the fat storage hormone.
Now, while some of your gut bacteria is determined by genetics, lifestyle and dietary habits can have a dramatic impact on your mix of beneficial and harmful microbes so let’s have a look at what you can eat to feed and restore the healthy bacteria in your gut and hopefully lose weight.
Healthy Gut Foods:
1. Fiber: The number-one thing you can do to better your gut bacteria and also help with weight loss. Research suggests that fiber nourishes your microbes, making them diverse and more likely to help keep you at a healthy weight. Eat vegetables, fruits, and whole grains.
2. Yoghurt: Live yoghurt is an excellent source of so-called friendly bacteria, also known as probiotics. Look out for sugar-free, full-fat versions. Yoghurt drinks can contain high numbers of bacteria that are good for the gut, far more than you would find in a normal yoghurt. Try the plain versions to avoid sugar.
3. Kefir: This probiotic yoghurt drink is made by fermenting milk and is packed with good bacteria. It also makes a great addition to smoothies and soups.
4. Sourdough: Made by fermenting the dough. It is more digestible than regular bread and it’s releasing its energy slowly.
5. Some types of cheese: Although most types of cheese are fermented, not all of them contain probiotics. Look for live and active cultures on the food labels. The good bacteria survive the aging process in some cheeses, including Gouda, mozzarella, cheddar and cottage cheese.
6. Olive oil: Gut bacteria and microbes like a diet of fatty acids and polyphenols. These are found in olive oil. Studies have shown that it helps reduce gut inflammation.
7. Bananas: Bananas are full of the kind of fibre that good bacteria enjoy. They also contain healthy vitamins and minerals.
8. Miso: Miso is made from fermented soya beans, plus barley or rice, and contains a range of goodies such as helpful bacteria and enzymes. Miso is a savory paste used in dips, dressings and soup.
9. Tempeh: Tempeh is a fermented soybean product. Tempeh has become popular worldwide as a high-protein meat substitute as it contains a decent amount of vitamin B12, a nutrient found mainly in animal products so it’s great for vegetarians.
10. Kimchi: This Korean specialty of fermented vegetables brings the benefits of probiotic bacteria along with vitamins and fibre.
11. Kombucha: Kombucha is a fermented tea drink full of probiotic good bacteria. It has a sharp, vinegary taste and can be used as a refreshing drink on its own or mixed with fruit and spices.
12. Sauerkraut: This German dish is fermented cabbage. A great source of probiotics, fibre and vitamins.
13. Pickles: (Also known as gherkins) are cucumbers that have been pickled in a solution of salt and water. They are left to ferment for some time, using their own naturally present lactic acid bacteria.
14. Garlic: Garlic has antibacterial and antifungal properties, can help keep “bad” gut bacteria under control and help balance yeast in the gut. Use it as a flavoring for savory dishes.
15. Ginger: Fresh ginger can help in the production of stomach acid and it stimulates the digestive system to keep food moving through the gut. Add fresh grated ginger to soups, stews, smoothies or stir-fries. Pour boiling water on grated ginger to make refreshing ginger tea.
Note: Any pickled food made with vinegar do not contain live probiotics.
Next Week I will publish a few simple recipes, so that you can make your own probiotics at home. Keep an eye out for that...
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