The Gut Microbiome: A Guide to Your Body’s Hidden World
What is the Microbiome?
The microbiome refers to the collection of microorganisms that live in and on our bodies, with the majority of these microorganisms residing in our gut. These microorganisms include bacteria, fungi, viruses, and other microbes, and they play a vital role in maintaining our health.
Some of the things that can harm the microbiome:
- Antibiotics are one of the biggest culprits, as they can wipe out both good and bad bacteria in the gut. Only take antibiotics when necessary. Most doctors today understand the connection between the microbiome and immunity and have decreased their prescriptions of antibiotics.
- Processed foods that are low in fiber can also harm the microbiome, as they don’t provide the nutrients that the good bacteria need to thrive.
- Chronic stress
- Lack of sleep
- Certain medications like birth control pills & non-steroidal anti-inflammatory drugs (NSAIDs).
So, how can we maintain a healthy microbiome?
- Eat fiber-rich foods: Foods that are high in fiber help feed the good bacteria in our gut, it’s like adding fertilizer to the soil, allowing them to thrive and multiply. Aim for at least 25 grams of fiber per day.
- Green Vegetables: Leafy greens like spinach, kale, and broccoli are high in fiber.
- Inulin-Rich Foods: Inulin is a type of fiber that’s found in certain herbs like dandelion and chicory root and in vegetables like artichokes, onions, garlic, leeks, and asparagus.
- Legumes: Legumes like beans, lentils, and chickpeas are also high in fiber and protein.
- Incorporate polyphenol-rich foods: Polyphenols are plant compounds that have been shown to have a number of health benefits, including improving gut health.
- Coffee: Both caffeinated and decaf coffee are high in polyphenols.
- Peanuts: Peanuts are high in polyphenols, make sure to get organic peanuts to minimize toxic exposure
- Extra Virgin Olive Oil
- Consume probiotic-rich foods: Probiotics are live bacteria and yeasts that are good for your gut health.
- Unsweetened full-fat Yogurt: Yogurt is a good source of probiotics,
- Kefir: Kefir contains up to five times more microbes than yogurt.
- Kombucha &/or Shrubs
- Kimchi & Sauerkraut
Below you will find the free zoom class about the above information.
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