Tips to reduce cellulite and live healthier
Prebiotics are plant fibers that are undigestable until they reach the large intestine (colon). They then ferment in the colon, where they produce short-chain fatty acids and increase bowel function. They are a source of ‘food’ for the healthy bacteria in the gut, which are known as probiotics. Until relatively recently, prebiotics and probiotics were not widely known about, however, we now know that they serve a very important role in our bodies. Our intestines contain over 400 different species of bacteria, some good for the health, and some that can be damaging. Getting the balance of ‘good’ (aka probiotic) and ‘bad’ bacteria is vital for long-term health.
A healthy prebiotic/probiotic ratio can help balance the ‘good’ and ‘bad’ bacteria and can prevent and help improve gut problems such as constipation, bloating, inflammation and damage to the gut lining which, if left untreated, can potentially cause leaky gut syndrome. As our digestive system makes up more than 70 % of our body’s immune system, an imbalance in the gut flora can also lead to other health issues such as hormonal imbalances, infections, weight gain, inflammatory disorders, allergies and potentially even autoimmune disorders*.
Studies also show that an imbalance of ‘good’ and ‘bad’ bacteria in the gut also affects our emotional and mental health as brain chemicals such as serotonin, dopamine and GABA are all made in the gut. These chemicals help to regulate many processes in the brain such as mood, sleep, anxiety, depression, aggression, memory and appetite. In fact many synthetic antidepressants increase levels of these same chemicals.
So, what causes an imbalance in bacteria in the first place?
One of the most common causes is thought to be a highly processed, high glycaemic diet with some artificial food colourings being particularly detrimental. Stress is also a major factor, as is the use of antibiotics. Some people believe that chlorinated and fluoridated water may also cause an imbalance.
What can we do about it?
Increase the number of prebiotics in your diet. Inulin is a common prebiotic found in (raw) onions, garlic, asparagus, leeks and Jerusalem artichokes. Bananas, kiwi fruit, flaxseeds, chia seeds, oats, sweet potatoes, beetroot, carrots, tomatoes and green vegetables, in particular dandelion leaves, are also high in prebiotic fibre.
Also, step up your probiotic intake. Probiotics are found in yoghurt (choose a good greek-style yoghurt without additives), kefir, sour cream, cheese, fermented vegetables e.g. sauerkraut & kimchi, raw apple cider vinegar, kombucha, sourdough bread, pickles and fish sauce etc.
Or, take it to the next level and incorporate synbiotics into your diet, i.e. prebiotics taken with probiotics. Here are a few suggestions to get you started:
– Yogurt or kefir with honey and chia seeds
– Kombucha with kiwi fruit
– Sour cream with garlic
– Feta cheese and onions
– Oats with yoghurt & kiwi fruit
– Greens sauté with garlic and sour cream-
– Sour pickled asparagus
P.S. Keep an eye out for a post about Kombucha tomorrow as this little champion deserves its own place in the spotlight!
https://www.sciencedaily.com/releases/2017/10/171023094458.htm
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