The link between the health of our gut and our overall mental and physical wellbeing is a hot topic right now. The trillions of bacteria in our gut have been shown to influence our
*Immune system - auto immune diseases are on the rise
*Weight and metabolism - overweight people tend to have a different gut microbiota composition compared to lean people
*Gut wall integrity - beneficial bacterial help reduce the incidence of leaky gut (otherwise known as intestinal hyperpermeability)
*Vitamin production - the good bacteria can help synthesise B vitamins and vitamin K
*Mood - people with depression tend to have a reduced gut biome diversity compared to those without depression
Our modern living appears to be playing havoc with the good guys (our beneficial gut bacteria). What can we do to help, other than live like the Hadza tribe in Tanzania (they happen to have the best gut bacteria diversity on the planet)?
Having a big variety of plant foods has been shown to be super important in managing our gut health, so these delish macro bowls can help balance our gut...and they taste devine!
You choose what you want to pop in your bowl, but aim to include some prebiotic foods (these are in italics) and probiotic foods (these are in bold) to have the best effect. Start slowly with these pre/probiotics though, as they can cause some bloating, wind and other bowel issues if you have a sensitive gut or aren't used to eating them.
Nurture your Gut Macro Bowls - choose from each of the following groups and build your own individualised bowl:
Green leafy veggies - dandelion greens, spinach, rocket, mesclun, kale, micro greens
Raw/cooked veggies - onion, roasted garlic, leeks, asparagus, beetroot, carrot, capsicum, zucchini
Grains - pearl barley, brown rice, quinoa, rice noodles, couscous
Protein - egg, salmon, chicken, legumes (chickpeas, black beans, cannellini beans)
Fermented foods - kimchi, sauerkraut, kefir yoghurt (mixed with garlic and mint for a tangy sauce)
Fats - avocado, olives, sunflower seeds, pumpkin seeds, flaxseeds
If you would like to learn more about Gut Health at one of our workshops, or have a one-on-one nutrition consultation to meet your personal health needs, do get in touch firstname.lastname@example.org...we'd love to help!
Photo credit:Julia Mueller