Your gut is home to trillions of bacteria, viruses, and fungi—collectively known as the gut microbiome. This delicate ecosystem plays a significant role in digestion, immune health, and even mental wellbeing. A well-balanced gut microbiome can enhance nutrient absorption, improve your immune system, and contribute to overall well-being. So, how can we support our gut health naturally? Let’s chat about the importance of probiotics and prebiotics, explore easy-to-make recipes for fermented foods, and provide tips on how to nurture a healthier digestive system.
What’s the difference between probiotics and prebiotics?
Probiotics are live beneficial bacteria that help maintain a healthy gut. They are often found in fermented foods such as yogurt, kefir, and sauerkraut, and can help increase the diversity of good bacteria in your digestive system.
Prebiotics are the food for probiotics—fibres that the human body cannot digest but that the good bacteria thrive on. You can find prebiotics in foods like garlic, onions, bananas, and asparagus.
A combination of the two are essential in maintaining gut health. While probiotics introduce beneficial bacteria into your gut, prebiotics help those bacteria flourish, creating a more balanced and resilient microbiome.
Recipe: Salted Beetroot Pickle (No Vinegar).
Fermented foods are an excellent source of probiotics. Here’s a simple recipe for a naturally fermented beetroot pickle using just water and salt:
Ingredients.
- 4 medium-sized beetroots, peeled and thinly sliced
- 1 tablespoon of sea salt (non-iodized)
- 2 cups of filtered water
Instructions:
1. Dissolve the salt in filtered water to create a brine solution.
2. Place the beetroot slices in a clean glass jar, ensuring they are tightly packed.
3. Pour the brine over the beetroot until completely submerged.
4. Place a weight (such as a small, clean rock or fermentation weight) to keep the beets under the brine.
5. Cover the jar with a lid and store it at room temperature, away from direct sunlight.
6. Let the beets ferment for 5-10 days, depending on your taste preference. You can taste the beetroot after 5 days and continue fermenting if you prefer a stronger flavour.
7. Once fermented to your liking, transfer the jar to the fridge to slow down the fermentation process.
Fermented beetroot is not only delicious but also packed with gut-boosting probiotics.
Apple Cider Vinegar with the “Mother”.
It’s been a star ingredient in the wellbeing community for a while as apple cider vinegar is a fantastic addition to a gut-friendly diet. The key is to look for the vinegar that contains the “mother”. What the heck is the “mother?” It’s a collection of enzymes, proteins, and beneficial bacteria that forms during fermentation. It looks like a little alien, a blob in the vinegar. It has loads of benefits.
- It aids digestion. Apple cider vinegar is purported to help increase stomach acid production, promoting better digestion and nutrient absorption. If that sounds contraindicative, think about it. The primary job of your stomach is to digest your food and too alkaline an environment means food passes through your digestive system in a way that causes bloating due to an increase in wind. Why? Because your food isn’t being “processed” properly in the stomach.
- It supports weight management, with studies suggesting that apple cider vinegar can help stabilize blood sugar levels and reduce appetite.
- Probiotics in apple cider vinegar helps boost immunity by promoting a balanced gut flora.
A simple way to incorporate ACV into your diet is by mixing 1-2 tablespoons in a glass of water and drinking it before meals to support digestion.
Discover the impact of your microbiome – the link between your gut and brain.
If you’re interested in learning more about how your gut affects everything from digestion to mental health, the documentary Gut is a must-watch. It dives deep into the role of the gut microbiome and how it influences nearly every aspect of your body’s function. Watching this documentary can help you gain a better understanding of the complex relationship between your gut health and overall well-being. Your gut is so important it’s described as a second brain.
Kefir a probiotic rich drink you can make at home with low-sugar flavour options.
Kefir is a tangy, fermented milk drink that’s rich in probiotics, and it’s easy to make at home! Here’s a simple kefir recipe, along with ways to flavour it without adding sugar.
Ingredients.
- 2 tablespoons of kefir grains (available online or at health food stores)
- 1 litre of organic whole milk (or non-dairy alternatives like coconut or almond milk)
Instructions:
- Place the kefir grains in a clean glass jar.
- Pour the milk over the grains, leaving a bit of room at the top.
- Cover the jar loosely with a cloth or lid (to allow gases to escape) and let it sit at room temperature for 24-48 hours, depending on your desired level of fermentation.
- Once the kefir has thickened, strain out the grains and store the liquid kefir in the fridge.
- Repeat and enjoy daily.
Low-sugar flavour ideas.
Kefir can be an acquired taste, and you may prefer to soften its natural tang by adding some flavourings.
- Berries: Add a handful of mashed blueberries, raspberries, or strawberries for a fruity twist.
- Cinnamon: Sprinkle cinnamon into your kefir for a warming, spiced flavour.
- Vanilla Extract: A few drops of vanilla extract can provide a rich, dessert-like flavour without added sugar.
- Mint: Fresh mint leaves make for a refreshing and fragrant option.
Kefir is a versatile drink that you can adjust to your taste while keeping it low in sugar. It’s an excellent source of probiotics and can be incorporated into smoothies, salad dressings, or enjoyed on its own.
Herbal support for gut health: Aloe Ferox Fabulous Fibre.
Constipation and irregular bowel movements are common signs of poor gut health. Herbal supplements like Aloe Ferox Fabulous Fibre can provide natural relief for constipation. Aloe Ferox is known for its ability to support digestion and promote regular bowel movements. The high fibre content helps improve gut transit time, while the natural enzymes in aloe support overall digestive function.
Incorporating Aloe Ferox Fabulous Fibre into your routine can help alleviate constipation, making it an excellent choice for anyone looking to improve gut health naturally.
Supporting your gut health is not just about adding probiotics to your diet but also providing the right environment for beneficial bacteria to thrive. From prebiotic-rich foods to fermented options like kefir and beetroot pickles, there are plenty of ways to naturally enhance your gut health. Don’t forget the importance of supplements like Aloe Ferox Fabulous Fibre Bitters to keep yourself regular.
Be well. Stay well.
