From Guts to Glory

Have you ever heard that expression, “I had a gut feeling”?  Maybe you’re about to make an important decision and you stop to do a “gut check.”   First-​​responders may find yourselves going with your “gut instincts”.   The phrase “gut check” is even defined in the Oxford Dictionary as “an evaluation or test of a person’s resolve, commitment, or priorities.”  Merriam-​​Webster calls it “a test of courage, character, or determination.”  It’s no accident that our gut seems to have the ability to guide us through challenging situations.  You may be surprised at just how important your gut is to your physical stamina, mental sharpness and emotional health.  

It’s a Party

One thing is certain, when it comes to bacteria, you always have company.  While that may creep out a germaphobe, healthy bacteria play a critical role in your digestive health and a strong immune system.  In fact, your body is teaming with a chorus of creatures called microbiota — trillions of bacteria residing on your skin, in your mouth, lungs, and gut.  Here’s the one-​​two-​​three punch of healthy microbes in our gut. They:

• -break down food
• -supply energy
• -fight harmful bacteria
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A lack of balanced bacteria in the body, especially in the digestive tract, can lead to a number of health issues including:

• -acid reflux
• -constipation
• -colitis
• -heartburn
• -irritable bowl
• -reduced immunity
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Contributing factors to reduced bacteria balance include smoking, drinking alcohol, eating processed and refined foods, and overuse of antibiotics.

It’s All Greek to Me

As our society has grown more hygienic and as we have shifted toward more processed foods, we have truly lost a lot of the diverse bacteria vital for health and the maintenance of our digestive tract.  The more refined our diet, the less healthy bacteria we have to break down food. The converse is also true — the more plant based and high fiber foods we consume, the more we promote the good guys of our gut. Science breaks it down this way, identifying the two major categories of bacteria:

• Bacteroidetes — promotes a healthier gut and better weight management.
• Firmicutes — research has found that obese individuals have a higher proportion of this bacteria over it’s healthier counterpart.  Higher amount of firmicutes may signal the body to overeat and store more fat.

This internal battle may sound more like a Greek tragedy than practical information: the key to winning the battle of the bacteria is to promote the good guys and reduce the influence of the bad guys. The champions of healthy flora are called probiotics.

Partners For Life

The tag team for better bacterial health include a trio of heroes in the form of Prebiotics, Probiotics‚ and Polyphenols.

• Prebiotics — are non-​​digestible fiber compounds. Their effectiveness is their ability to pass through the stomach undigested until they reach the lower intestine. There, they help increase bifidobacteria and lactic acid bacteria to help improve digestion and elimination. Leeks, raw onion, garlic, bananas and kiwifruit are excellent sources as are multi-​​source fiber supplements.
• Probiotics — live microorganisms/​cultures that help feed and promote good bacteria. Found in fermented foods like kefir, yogurt, sauerkraut, and pickled fruits/​vegetables. You may also supplement with beneficial probiotics like bifidobacterium and lactobacillus.
• Polyphenols — are chemical compounds found in plants that feed Bacteroidetes and help suppress Firmicutes for better bacterial balance. That may explain the weight-reducing properties of fruit (especially raspberries, strawberries & blueberries), green tea, red wine vinegar, and apple cider vinegar.
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Now that you’ve accepted the fact that you are not alone, be sure to maintain the proper care and feeding of your microbiome — that’s the best kind of gut check for a long, healthy and fit life.

~Thanks to Christine Toriello