MICROBIOME GUT BACTERIA

Recipe
Written By Eliza Bertok

We have trillions of bacteria populating our intestines and the rest of our digestive tract. These bacteria influence our over-all health. Good microbiome diversity influences important functions of our immunity, brain and heart health. These microorganisms produce short-chain fatty acids that feed the cells of the gut lining, supporting the absorption of vitamins and minerals.

Our gut flora secretes cytokines, produced by our immune system, which destroy unwanted and unwelcome organisms. Cytokines initiate inflammatory response against infections and illnesses.

The imbalance and overgrowth of ‘bad bacteria’ is referred to as dysbiosis. These ‘bad bacteria’ eat and eliminate, producing toxins called Candida which feed off sugar and undigested food particles.

The good microbiome gut bacteria produce ‘feel good’ neurotransmitters like serotonin, GABA and dopamine that influence our moods and behaviors through the gut-brain axis which communicates with our nervous system.

EAT FOR YOUR HAPPINESS!

fresh fruit

WHAT EFFECTS THE BALANCE OF A GOOD MICROFLORA?

  • Undiversified diet/ Low Calorie Intake

  • Stress Levels

  • Antibiotic Use

  • Medications

  • Illnesses/Food Poisoning

  • Dehydration

  • Lack Of Fiber

  • Low Stomach Acid- creating the unbreaking down of foods leaving particles for the ‘bad bacteria’ to feed off of.

  • High Sugar Intake- feeding the ‘bad bacteria’

  • Poor Sleep

  • Alcohol Intake

  • Lack Of Exercise

  • Animal Meat And High Fat Dairy- reduces the growth of good bacteria and enhances the growth of the bad bacteria.

  • Fried Foods- higher toxin and inflammation levels

WHAT CAN WE DO TO INFLUENCE OUR MICROBIOME?

To influence the diversity of our microbiome gut bacteria we can eat a variety of natural foods containing:

  • Lots Of Fresh Fruits And Vegetables

  • Legumes

  • Beans

  • Sprouted Nuts

  • Sprouted Seeds

  • Antioxidants

  • Superfoods

  • Wholegrains

  • Fiber

  • Water- hydration to encourage toxin elimination

  • Fermented And Cultured ‘Alive’ Foods

A nutrient-dense, plant-based/vegan diet can influence the improvement and diversity of microbes which then in turn decreases the risk of diabetes, heart disease, autoimmunity, inflammation, and hormonal imbalances and more!

Consuming prebiotics and probiotics, cultured, fermented and sprouted foods feed and nourish the good bacteria influencing them to grow and multiply. Prebiotics feed the probiotics that feed our microbiome so make sure to feed the fuel!

blueberry

BANANA

YOGURT BOWL

  • 1 CUP OF PLANT-BASED YOGURT*- (Probiotics)

  • 1 ORGANIC BANANA* (prebiotic)

  • 1/2 CUP ORGANIC BLUEBERRIES* (fiber, antioxidant, superfood)

  • 1 TBS PSYLLIUM HUSK (fiber)

  • 1 TSP CHIA SEEDS (protein and fiber)

  • 1/4 CUP SPROUTED PUMPKIN SEEDS (antioxidant, fiber, protein)

    *Mason Riviera Coconut Yogurt Plain- (contains 1 billion probiotics)

    *Organic- (spray and toxic chemical free)

    (photo for reference only, not original recipe in photo)

Eliza Bertok
Previous

Your ultimate guide to a healthier, happier new year:
Next

Ginger ale