1. Gut Health

2. Review Homework Assignment
Did you make a recipe with a new herb or spice you haven’t tried before?
What did you make?
What did you learn?

3. Overview The human gut is home to 100 trillion bacteria
Microbes outnumber human cells 10-1
Most of these live in the colon
It is important to do our part to keep “good” gut bacteria abundant
Keeping good gut bacteria is done in part by eating the right foods which we will explore later in the presentation.

4. Why do we care about good gut flora (bacteria)?
Can protect against disease-causing bacteria
Can control how our body digests and absorbs nutrients
Can fight off toxins, carcinogens, and other intruders
Produces substances that provide us with energy
microbiota sends messages to our brain and helps regulate metabolism. synthesize certain vitamins.

5. Why is bad bacteria harmful?
May lead to development of diseases and ailments ranging anywhere from obesity, diabetes, and cancer to diarrhea or skin conditions.
A poor balance of bacteria in the digestive system leads to inflammation and may even have a connection to mental health.

6. What affects your gut bacteria(flora)?
Age
Genes
Illness
And some things we can control………….Diet and Stress!
Research suggests diet may be key to determining what sorts of bacteria make their home in the intestines.5,6 This makes sense, since different types of bacteria thrive on different types of food. Long-term intake appears to have the greatest influence,6 but changes in gut bacteria can be seen just 24 hours after a diet shift.5

7. How do I increase good gut bacteria?
Our diet can influence our microbes – 90% of our cells are microbial cells - so…. We are what we eat!
No surprise: Eating mostly whole plant foods seems to best option!
Good gut bacteria feeds off of fiber!
Seven Foods to Supercharge Your Gut Bacteria
By Meghan Jardine, M.S., M.B.A., R.D., L.D., C.D.E.
Physicians Committee for Responsible Medicine
The high fiber content feeds good bacteria, and the good bacteria benefits us in ways that were discussed earlier. Good bacteria helps to break down fiber and discourage the growth of bad bacteria.  

8. What is Butyrate?
The by-product of the digestion of fiber created by good gut bacteria
Butyrate suppresses inflammation, and signals the immune system to “stand down”
Thought of as a signal to our immune system that the levels of good bacteria in the gut are acceptable
Not enough fiber lack of butyrate immune system thinks bad bacteria inflammation
Not enough fiber = not enough butyrate. When the body senses low levels of butyrate, it thinks gut must be filled with bad bacteria and reacts as such. Our body may mistake low fiber intake for bad bacteria. Our body doesn’t recognize processed food, as it has evolved to digest real, high fiber food as opposed to processed foods. So when the body senses low butyrate, it thinks bad bacteria. The result is inflammation, and our immune system is signaled to go on the attack. This clues us in to how fiber can be inflammatory.
Dr. Michael Greger

9. Can we change our gut bacteria?

10. The bottom line: The more diversity you have in your gut bacteria, the better off you’ll fare in the long run.

11. Artichokes High in inulin, an insoluble fiber
Ferments into health micro flora(bacteria occurring in the intestines)
Other good sources include: asparagus, leeks, onions
Note: It’s good to ease into eating Jerusalem artichokes, as they may cause distress to people with sensitive digestive tracts.

12. Bananas Helps maintain balance among bacteria May reduce inflammation
Also have high levels of potassium and magnesium
Acts as a peacemaker in the intestines. May be why bananas can help with an upset stomach.

13. Cruciferous Vegetables
Contain substances that are broken down by microbes to reduce inflammation and reduce risk of cancers.
Cauliflower, bok choy, cabbage, broccoli, brussels sprouts, kale, collards, etc.
bladder, breast, colon, liver, lung, and stomach cancer risk all may be reduced by cruciferous vegetables.
Studies show people who eat the most cruciferous vegetables reduce their risk of colorectal cancer by 18 percent.

14. Blueberries May modify bacteria to improve immunity
Studies show blueberries diversify gut bacteria and may strengthen memory and immune system.
Is it the antioxidants, vitamin K compounds, or fiber? Not known for sure, but the combination of nutrients in blueberries give us the benefits.

15. Beans
May strengthen intestine cells, improve absorption, and aid weight loss
Provides fiber that is fed on by good gut bacteria
Enhance satiety

16. Polenta High-fiber complex carbohydrate Has a fermentable component
Polenta travels to the colon where it ferments into multiple strands of gut flora
The fermentable components in polenta will vary. Avoid de-germed as it is not a whole grain.

17. Pre-biotics
Pre-biotics refer to non-digestible carbohydrates that fuel the good bacteria in your gut
Good bacteria will thrive when it is fed correctly
A diet consisting of a diverse amount of whole plant foods provides this type of fuel
Pre-biotics can also be found in some fermented dairy products
While more research is needed, potential benefits of prebiotic fiber include reduced risk of traveler’s diarrhea and improved blood sugar regulation.5,6 You can find prebiotic fiber in foods such as leeks, asparagus, artichokes, garlic, onions, wheat, oats, and soybeans.5
Resistant starch, a fiber found in grains, seeds, legumes, bananas, and cooked and cooled starchy foods like potatoes, can also be considered prebiotic.5,8,9
Mayo

18. Pro-biotics
Pro-biotics(good bacteria), do not necessarily need to be consumed, as feeding your existing gut bacteria should help it thrive
However there are some foods that contain pro-biotics to give the “good guys” a bit of a boost
High pro-biotic foods include foods such as: Sauerkraut, yogurt, kimchi, kombucha, miso, tempeh, dark chocolate
Kimchi – fermented cabbage
Kombucha – liquid made from fermented sweet black tea
Miso – feremented soy beans
Symbiotic refers to foods that have a combination of both pre-biotics and pro-biotics
Anti-biotics will kill both good and bad bacteria. Taking pro-biotics after/during antibiotics may help regain a good balance of healthy gut bacteria.
Mayo Clinic

19. Can the health of our gut affect our mental health?