The heart, the brain, liver and kidneys, these are all super important organs and we know a lot about their roles in our bodies. What we don’t often hear much about is the GIT (Gastro-intestinal tract) and the amazing role it plays in, not only being the waste-maker, but also a vital part of our health and immunity. The buzz word is ‘bacteria’, or microbiota. There are over 10 trillion bacteria or microorganisms found in the human bowel – these form a part of the immune system and help with nutrient breakdown and absorption. Without these little guys, our lives would be a lot harder.
It is important to note that not all bacteria are beneficial. There are helpful and harmful bacteria in the GIT. When there are too many unhelpful bacteria in the gut this can lead to poor health. Bacteria also help form a layer (or barrier) in the gut that keeps food breakdown products where they should be. When this is compromised, it could lead to a ‘leaky gut’ and auto-immune disorders. Research shows that having a poor microbiota status can be associated with many diseases that are plaguing society, such as obesity, insulin resistance, type 2 diabetes and cancers of the bowel.
You may have heard of probiotics, especially when your doctor prescribes them together with antibiotics. Probiotics can, and probably should be, had in a lot more circumstances. Many paediatricians now recommend babies start probiotic drops just 2 weeks after birth. The benefits of having a healthy gut are becoming more apparent as more research is done. The more strains of bacteria in the gut, the better. The two you might have heard of before are Bifidobacteria and Lactobacilli, both beneficial strains.
Prebiotics, i.e. probiotic food, consists mainly of this amazing thing called insoluble fibre. This type of fibre is not digested, and so bacteria feed off it. Having a diet low in fibre could result in a poor microbiota balance and lead to health problems. Taking a fibre supplement is one option, but you could also look at your diet and find ways of adding more fibre to it. You could trade the sugary breakfast cereals for high fibre cereal with sliced fruit and seeds, swap white rice for brown and look at using different grains like barley, buckwheat or millet, for example. Try to keep the skins on fruit and vegetables where possible – even baby butternut skin is edible when baked in the oven long enough!
The typical Western diet is high in salt, fructose, saturated fats, animal products and processed foods and fewer vegetable and fruit and whole grains. This has been linked to an increase risk of co-morbidities. Making plant-based foods the main item on the plate, choosing complex carbohydrates and limiting red meat intake are all ways to encourage a healthy gut.
Blog By: Amy Hilliar – Registered Dietician
Contact Amy on 079 344 1090 or amy@hilliardietician.co.za