There are two things I’m passionate about environmental sustainability and personal sustainability. Whether the latter takes shape in buying natural products to use on your body or taking care of your body in more holistic ways, I’m here to find new ways to prioritise the temple that our body represents.
When I think of a healthy body and mind, I automatically think about diet, lifestyle and physical activity. So I thought it would be a good idea to analyse each of these aspects and bring you some extra information so that we can all make informed decisions when exercising or eating certain foods, and make the most of our precious health. In today’s article, I’m going to break down a few concepts not everyone is familiar with – gut health, gut microbiome and ways you can get these to thrive.
WHAT IS GUT MICROBIOME?
The gut microbiome is the vast community of bacteria, viruses, and fungi that reside in your body, which also play crucial roles in various aspects of health. In fact, these microbes aid in food digestion and can contribute to immune, heart, and brain health alike. These living organisms, including bacteria, viruses, and fungi, are commonly known as microorganisms or microbes. While the majority of these microbes are located in your intestines and on your skin, the gut microbiome primarily resides in a specific pocket of the large intestine called the cecum.
The human body contains more bacterial cells than human cells, with about 40 trillion bacterial cells compared to 30 trillion human cells. The human gut microbiome consists of up to 1,000 bacterial species, each playing a distinct role in our health, which is why it’s so important we take care of it. Collectively, these microbes may weigh between 2–5 pounds, roughly equal to the weight of the brain, basically functioning as an additional organ in the body and significantly impacting overall health.
HOW DOES THE GUT MICROBIOME AFFECT OUR HEALTH?
Humans have coexisted with microbes for millions of years, with microbes playing crucial roles in the human body’s functions. The gut microbiome, essential for survival, impacts the body from birth onwards.
The gut microbiome’s diversity, influenced by exposure at birth and later dietary choices, is vital for health. From helping to digest breast milk to helping digest fibre later on in life, certain bacteria in our microbiome are there to break down these foods into sugar or fatty acids so that we can assimilate and digest them.
Not just that though, this community of microbes also help control your immune system by influencing the body’s response to infections, and helps control brain health as they have a close link with our central nervous system.
Impact on Weight
As the intestines host a diverse range of bacteria that largely contribute to your well-being, it is also true that excessive unhealthy microbes can lead to health issues.
In fact, an imbalance, known as gut dysbiosis, can potentially lead to weight gain. Research has shown significant differences in the gut microbiome of identical twins, where one twin was obese and the other was not, indicating that genetic factors do not solely determine microbiome composition. Intriguingly, transferring the microbiome from the obese twin to mice resulted in increased weight gain compared to mice that received the microbiome of the non-obese twin, even when both groups consumed the same diet.
These findings suggest a link between microbiome dysbiosis and weight gain. Why? Probiotics are beneficial for maintaining a healthy microbiome and can support weight loss. However, studies indicate that the impact of probiotics on weight loss is likely minimal, with individuals typically losing less than 2.2 pounds (1 kg). Still, that’s something.
Impact on Gut Health
The microbiome has implications for gut health too and could be linked to conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Symptoms like bloating, cramps, and abdominal pain in individuals with IBS might result from gut dysbiosis. This is because the microbes produce gases and other compounds that contribute to intestinal discomfort.
Nevertheless, specific beneficial bacteria in the microbiome can enhance gut health. Certain strains of Bifidobacteria and Lactobacilli present in probiotics and yoghurt can help in sealing gaps between intestinal cells, preventing leaky gut syndrome. Additionally, these bacteria can hinder harmful bacteria from adhering to the intestinal lining. Interestingly, the intake of specific probiotics containing Bifidobacteria and Lactobacilli has been shown to alleviate IBS symptoms, but of course, is still not a medical solution to this syndrome.
Impact on Heart Health
Interestingly, the gut microbiome may even affect heart health. A recent study of 1,500 people found that the gut microbiome played an important role in promoting “good” HDL cholesterol and triglycerides.
But of course, to every coin, there are two sides. Certain unhealthy species in the gut microbiome may also contribute to heart disease as they produce trimethylamine N-oxide (TMAO), a chemical that contributes to blocked arteries, which may lead to heart attacks or strokes. Some of these bacteria can even convert choline and L-carnitine, both of which are nutrients found in red meat and other animal-based food sources, to TMAO, potentially increasing risk factors for heart disease.
However, other bacteria within the gut microbiome, particularly Lactobacilli, may help reduce cholesterol when taken as a probiotic or in the form of nutritious foods.
Impact on Blood Sugar Levels
The gut microbiome plays a role in regulating blood sugar levels, potentially impacting the chances of developing type 1 and type 2 diabetes.
A recent study observed 33 infants with a genetic predisposition to type 1 diabetes. The study revealed a sudden decrease in microbiome diversity before the onset of type 1 diabetes. Additionally, it noted an increase in levels of certain harmful bacterial species just prior to the development of type 1 diabetes.
Another research highlighted that individuals could experience significant variations in blood sugar levels even when consuming identical meals. This variation can of course be linked to the diversity of bacteria present in their gut, making it even more important for us to understand as much as we can about our microbiome.
Impact on Brain Health
The gut microbiome may even benefit brain health in more than one way!
Certain species of bacteria can help produce chemicals in the brain called neurotransmitters. For example, serotonin is an antidepressant neurotransmitter that’s mostly made in the gut. And because the gut is physically connected to the brain through millions of nerves, then the gut microbiome may also affect brain health by helping control the messages that are sent to the brain through these nerves. Several studies have shown that people with various psychological disorders have different species of bacteria in their guts, compared to healthy people. However, we still don’t know whether this is due to different dietary and lifestyle habits, but I think it’s still a good idea to keep an eye on our microbiome to avoid any unnecessary mental health disorders.
conclusion
As we’ve just seen, the gut microbiome plays a large role in our overall physical and mental health, which is why it is so important to keep it balanced. When it comes to how to get and keep a healthy microbiome, one of the best ways to do it is by eating fermented foods. Let’s take a closer look at how and why they are so great for the gut!
I’m also going to share some of my favourite recipes so you can try out fermentation for yourself and people to follow if you want to keep learning more about the topic. But let’s start by breaking down these concepts, in case you don’t know.
HOW CAN YOU IMPROVE YOUR GUT MICROBIOME?
From eating foods rich in polyphenols and fibres to taking probiotic supplements, to limiting the intake of antibiotics and artificial sweeteners, there is a lot you can do to make sure your gut microbiome stays as healthy as possible. Having a diet full of fermented foods is what I believe (personally) to be the most effective way – or anyway, the thing that does it for me.
Fermented foods
Fermented foods are like living ecosystems that supply essential components for gut health. When you enjoy fermented foods, you’re taking in a range of beneficial compounds: probiotics, prebiotics, and postbiotics. Consuming fermented foods provides you with live beneficial bacteria (probiotics), the nourishment these bacteria need to flourish (prebiotics), and the beneficial substances they create (postbiotics). This complete set of gut-friendly compounds makes fermented foods a top choice for promoting optimal gut health, sometimes even outshining the advantages of supplements.
The microbes found in fermented foods undergo a challenging journey through our digestive system, encountering stomach acid, bile salts, and enzymes. While not all microbes survive this voyage, many do manage to reach the gut.
For instance, research shows that 73% of individuals who regularly consume yoghurt harbour lactobacillus bulgaricus in their gut, compared to only 28% of those who do not. This stark contrast underscores the significance of consistent consumption of such foods.
Interestingly, even deceased microbes can offer benefits, known as postbiotics. Take wholemeal sourdough bread, for instance, crafted through fermentation but baked to kill the microbes. Despite this, sourdough retains beneficial compounds from fermentation that can promote gut health and overall well-being.
Kombucha
Kombucha, for example, is a fermented beverage that promotes gut health due to its abundant probiotic content, including beneficial lactic acid bacteria such as lactobacillus and bifidobacterium that aid in balancing gut flora. The fermentation process of this drink yields antioxidants like polyphenols, which safeguard the gut lining, particularly in green tea-based kombucha.
Fermented beetroot
Fermented beetroot is another food source offering numerous health advantages, particularly for the gut microbiome. Studies demonstrate that fermenting beetroot for 72 hours significantly elevates its antioxidant properties, making it a potent antidiabetic functional food. Research also suggests that fermented beetroot juice positively influences the gut microbiome. So why not try it out!?
Useful Resources
Zoe Programme
Of course, our bodies are all different and as such, everybody’s response to food is unique. I’ve recently signed up for the Zoe Programme to find out exactly what my body’s reaction to certain foods is and how I can adjust my diet to follow what my body and gut microbiome are asking for.
If you haven’t heard of the Zoe Programme, it’s an online company providing nutrition advice to anyone looking to improve their long-term gut health. How does it do this? After you join the programme, Zoe sends you easy at-home tests that show you how your body handles fat and sugar, as well as showing you your overall microbiome health. Using your results, the company then scores the make-up of your meals from 0-100, so you can make choices guided by these personalised rates. As you find out more about your body and feel the positive changes, you can keep testing and learning more with Zoe’s experts.
In fact, you can join the programme in two ways, whether you order your test kit and start learning more about your gut health, or you join the membership, where you can really make the most of this platform’s precious advice, every day.
Melanie Sandford on Instagram
I also highly recommend following Melanie Sandford on Instagram. Although she is not giving medical advice, she’s super knowledgeable about all things natural ingredients and how we can use these to improve our overall health. Whether you’re looking for ways castor oil can benefit your health and how you can use it, or you’re looking for tips on how to get you gut healthy food recipes, she’s the one to follow.
The Gut Stuff
Another useful resource is The Gut Stuff. I came across their high-fibre bars while shopping in Holland & Barret to only later find out that they are so much more than just a food brand. In fact, they hold so many living and learning resources for whoever wants to improve their gut health, it’s unbelievable. From a really insightful newsletter with all the new science info on the topic – to which you can sign up here – and the hundreds of recipe ideas – which you can scroll through here – they’re worth a follow.
recipes
Homemade Sauerkraut
Ingredients
- 2 pounds cabbage shredded
- 1 apple peeled and shredded (optional, adds more mild flavour)
- 1 ½ tablespoon pure sea salt regular grind (not coarse)**
- 1 teaspoon black pepper, (this is optional, too).
Instructions
- Add all the ingredients to a large bowl. Using a potato masher or cabbage pounder, stir and press the mixture for 2-4 minutes until it starts to break down and you see a bit of juice being released.
- Let the bowl sit, covered, for 30 minutes. You can stir and press again if you’d like or not – it’s up to you.
- Press the cabbage mixture down firmly into a wide-mouth mason jar with a wooden spoon, removing as much air as possible and pressing out the juice. You should have enough juice to cover the cabbage, but if not you can add a tablespoon of room temperature water (filtered). Use a glass fermenting weight to keep the cabbage submerged.
- Attach an Easy Fermenter Lid and set the dial to the day of the month. Let jar sit on counter for 2 weeks. Remove special lid and replace with a regular storage lid before placing in the refrigerator for another week.
- It’s ready to eat after the 3 full weeks (maybe before if you think it’s okay), and is best kept in the fridge once opened.
Easy Fermenter Lid
An Easy Fermenter lid works as an airlock and is designed to make the fermentation process easy and hassle-free. The lid has a silicone disc that allows the gas produced during fermentation to escape while preventing entry of mould and bacteria.
It’s important to keep everything you want fermented submerged in the brine because the microbes convert sugars into lactic acid which inhibits the growth of harmful bacteria.
Lemon & ginger kombucha
Ingredients
- 2 organic green teabags (or 2 tsp loose leaf)
- 2 organic black teabags bags (or 2 tsp loose leaf)
- 100-200g granulated sugar, to taste
- 1 medium scoby, plus 100-200ml starter liquid.
- Zest and juice of 1 lemon
- 1-2 tsp grated ginger
Instructions
- Pour 1.8 litres boiled water into a saucepan, add the teabags and sugar (depending on how sweet you like it or the bitterness of your tea), stir to dissolve the sugar and leave for 6-10 mins to infuse.
- Remove and discard the teabags without squeezing them. Leave the tea to cool completely before pouring into a large 2.5- to 3-litre glass jar. Add the SCOBY and its starter liquid, leaving a minimum of 5cm space at the top of the jar.
- Cover the jar with a thin tea towel or muslin cloth so the scoby can ‘breathe’. Secure with an elastic band and label the jar with the date and its contents.
- Leave to ferment for one to two weeks at room temperature and away from radiators, the oven or direct sunlight. Do not put the jar in a cupboard, as air circulation is important.
- After the first week, taste the kombucha daily – the longer you leave it, the more acidic the flavour will become. When ready, pour the kombucha into bottles, making sure to reserve the scoby and 100-200ml of starter fluid for the next batch.
- Add the zest and juice of 1 lemon and 1-2 tsp grated ginger to 750ml kombucha and mix well. Pour into a flip-top bottle and seal. Leave at room temperature for two to four days, tasting daily, until it has reached the desired level of carbonation and flavour. Strain and chill to serve. Will keep in the fridge for up to three months.
Water
It is important to use de-chlorinated water as chlorine can have a negative effect on the microbes we wish to propagate. Tap water contains chlorine and will not be stripped out by an ordinary water filter so the water should either be boiled and cooled or left in a bowl overnight so the chlorine can dissipate naturally.
Scoby
SCOBY stands for “symbiotic culture of bacteria and yeast.” It is a disk-shaped culture that typically floats at the top of kombucha, though it can also sink to the bottom and remain active. This culture is essential for the fermentation process, transforming sweet tea into kombucha.
Role in Fermentation
The SCOBY facilitates the fermentation process by converting the sugars in sweet tea into the tangy, effervescent beverage known as kombucha. When you acquire your first SCOBY, it should come with some liquid, rich in bacteria, yeast, and acid. This liquid is crucial for creating the right environment for fermentation, ensuring the growth of beneficial microbes in your kombucha batch.
Unique Characteristics
Each SCOBY is unique, influenced by the environment it has been kept in. It houses various yeasts, including Saccharomyces cerevisiae, Brettanomyces bruxellensis, and Schizosaccharomyces pombe, along with numerous species of bacteria. These bacteria help to increase the acidity of the kombucha and limit the alcohol content, ensuring a balanced and flavourful brew.
Kimchi
Ingredients
- 1 large Chinese leaf cabbage (700g/1lb 9oz), washed, quartered and cut into 3–4cm/1¼–1½in-wide slices
- 50g/1¾oz fine sea salt
- 4–6 garlic cloves (20g/¾oz), peeled
- 20g/¾oz fresh root ginger, peeled and thickly sliced
- 20g/¾oz gochugaru (Korean chilli flakes)
- 150g/5½oz mooli (Chinese radish), peeled and cut into 3mm-wide strips that are around 5cm/2in long
- 5 spring onions, cut into 3mm-wide strips that are around 5cm/2in long
- 100g/3½oz (approximately 1 medium) carrot, peeled and cut into 3mm-wide strips that are around 5cm/2in long
Instructions
- Wash your equipment thoroughly in warm soapy water, then rinse well under very hot water and leave to air dry.
- Put the cabbage in the clean mixing bowl and separate using your fingers. Arrange in layers, with a little salt sprinkled between each layer. Cover the bowl with a plate and leave to stand for 2–3 hours. The cabbage will soften and become limp, and should be sitting in a pool of water when you return to it. It will have reduced in volume by about a third.
- Drain the salted cabbage in the clean colander, then return to the bowl. Cover with cold filtered water and swirl the cabbage around, then set aside to soak for 10 minutes. Drain in the colander and return to the bowl. The cabbage should taste slightly salty.
- In a blender or pestle and mortar, grind the garlic, ginger and chilli flakes to a paste.
- Add the mooli, spring onion and carrot to the cabbage and tip in the chilli paste. Wearing disposable, or clean, new, rubber gloves (to protect your hands from the chilli) thoroughly massage the paste into the vegetables. You can do this with a spoon, but it is less effective.
- Spoon the cabbage mixture into the clean jar until it comes up to just under the top of the jar. There is no need to pack it too tightly but you don’t want too much air to reach the surface of the vegetables. Cover with the lid and fasten securely.
- Leave in a cool, dark place at room temperature (around 18–20C) for 2–3 days. If your room is warmer, the kimchi will ferment more quickly. Taste the kimchi. If it tastes spicy, sour and slightly cheesy with a good umami flavour, it can be transferred to the fridge to slow down the fermentation process.
- In particularly warm weather, you may see small bubbles appearing in the kimchi, which shows the vegetables are creating the lactic acid needed to preserve them. Even in the fridge, you may need to ‘burp’ the container to release the gas after a few days.
- You can begin to eat your kimchi right away, but it will continue to ripen and become more fully flavoured the longer it is fermented. You’ll get to know which degree of flavour you prefer. If you are dipping in regularly, you may inadvertently introduce other bacteria to the jar, so it’s best consumed within a week or two.
