Your gut, often referred to as the 'second brain,' plays a crucial role in the intricate connections between mood, digestion, and overall well-being. As our understanding of the gut's impact on health deepens, it's clear that what we eat not only influences our physical health but significantly affects our mood and mental well-being.
Over 95% of serotonin, a key neurotransmitter, is located in the gut. Recognizing the vital role the gut plays in our overall health, we've compiled some top tips to support and nourish the beneficial bacteria residing in your digestive system.
Fruit and Vegetables for Gut Health
Integrating more fruits and vegetables into your diet is a simple yet effective way to promote a healthy gut. The fibre content in these foods fosters the growth and prosperity of gut bacteria, contributing to your overall well-being. Opt for a diverse range of fruits and vegetables, including raspberries, broccoli, and green beans, to ensure a balanced and nutritious diet.
The conventional Western diet often lacks diversity, hindering our ability to support the hardworking gut microbiomes. Challenge yourself to diversify your meals by incorporating various fruits, vegetables, nuts, fish, and meats into your diet.
Prebiotics and Probiotics for Gut Health
The Harvard School of Medicine recommends incorporating both prebiotics and probiotics into your diet to enhance gut health. While probiotics, found in fermented foods like yogurt, cheese, kefir, and sauerkraut, are beneficial, their effectiveness is maximized when taken regularly alongside prebiotics.
Prebiotics, rich in fiber and found in foods like nuts, seeds, avocados, and leafy greens, create an optimal environment for maintaining a healthy gut. Including prebiotics in one or more daily meals, such as yogurt with live bacteria and Bread5.co.uk breads for breakfast or a nourishing green soup for lunch, can yield significant results.
Polyphenols and Gut Health
Beyond fruits and vegetables, certain indulgences like chocolate and wine, in moderation, can contribute to a healthy gut. Foods high in polyphenols, such as cocoa/dark chocolate, red wine, grapes, green tea, almonds, broccoli, blueberries, and onions, directly nourish gut bacteria, supporting digestive health.
In summary, here are some key Keto-friendly ingredients to promote gut health:
- Probiotics: Kefir, raw cheese, sauerkraut, plain yogurt (preferably with live bacteria, avoiding sugary, flavored types)
- Prebiotics: Leafy greens, vegetables, soaked and presser cooked beans
- Vegetables: Broccoli, green beans, cauliflower, avocado, garlic, onions
- Fruits: Grapes, raspberries, blackberries, blueberries
- Nuts & Seeds: Almonds, flax, Brazil nuts, macadamia nuts, pecans (or our delicious low carb Bread5.co.uk options)
- Guilty Pleasures: Dark chocolate 85% or more
We hope this guide empowers you to make informed choices for the well-being of your gut!