How your gut microbiome effects health and how you can improve it!

Did you know that we carry 3-5 pounds of bacteria in our body? Bacteria plays a key role in our health. In fact, the microorganisms that live in our gut is now classified as an actual organ system: the gut microbiome. In Chinese Medicine this is considered our Middle Jiao, the pivot from which all things arise.

The balance and composition of our gut microbiome influences our:

• Hormones

• Vitamins

• Inflammatory signals

• Immune cells and immune response

• Brain chemicals

• Metabolism

• Detoxification

• Stress response

• Neurological impulses

• Response to supplements, herbs, medications. 

Clearly is it in our best interest to cultivate a healthy and diverse microbiome. So, what can we do? Here are 5 actions you can take today to improve your gut microbiome.

1.  Increase fiber to at least 25 grams per day. 

2. Consume at least 1 fermented food per day. 

3. Eat a wide variety of plants (veggies, fruits, nuts, seeds, beans, whole grains).

4. Eliminate highly processed foods.

5. Limit sugar and alcohol. 

Need an idea of what 25 grams of fiber might look like in a day? Here is a 35 gram day. Easy peasy!

Breakfast

• 1 cup of cooked oatmeal – 4 grams

• 1 apple – 4 grams

Lunch

• ½ cup cooked lentils – 8 grams

• 1 cup cooked swiss chard – 4 grams

Snack

• 1 ounce of almonds – 4 grams or 

• 1 banana – 3 grams or

• 4 cups of organic popped corn – 5 grams

Dinner

• 1 cup of cooked red lentil pasta – 7 grams

• 5 ounces of cooked broccoli – 4 grams

Need more ideas or support in improving your gut microbiome? Book an appointment today!