Gut health can be influenced by several factors, including diet and lifestyle, as well as intake of alcohol, smoking and the amount of antibiotics consumed. The health of our gut is reflective of our overall health and well-being. If our gut isn’t in good shape, it can potentially have a negative impact on the health of other bodily systems. More than 2000 years ago, Hippocrates once supposedly declared, ‘All disease begins in the gut,’ and it seems he was well ahead of his times with this knowledge.
The state of the microbiome is fundamental to overall gut health. The gut houses trillions of beneficial bacteria, otherwise known as the microbiome. The microbiome influences the health of the gut by working tirelessly to keep our beneficial bacteria flourishing and the not-so-beneficial ones at bay. By doing so, it paves the way for healthy digestion, assimilation, absorption, and excretion of nutrients.
Adequate excretion of waste products is imperative for the removal of toxins, excess cholesterol, pathogens, and dead blood cells. How efficacious the body is at doing so ultimately depends on how well our gut functions.
Eat Fermented Foods
Fermented foods have been part of the human diet for around 10,000 years, and the health benefits have been studied and shown to be possible due to the bioactive peptides and microbial metabolites present in these foods. The fermentation process acts as a natural preservative and gives food a distinct, zesty taste.
There are two main methods through which foods are fermented. Foods can be fermented with a starter culture comprised of bacteria and/or yeast, with kefir and kombucha as examples. The other method is natural fermentation, where the fermenting microorganisms are naturally present in the raw food, like in the cabbage of sauerkraut and kimchi.
The process of fermenting foods causes probiotic cultures to develop, which are considered crucial to optimal digestive health. These probiotic cultures help to feed and colonise the good bacteria in our gut, resulting in better food digestion and absorption, and can also decrease symptoms like constipation, bloating and diarrhoea.
Did you know that consuming fermented foods can also support our immune system? Fermented foods help to increase the number of IgA cells in our gut, which are immune cells involved in the body’s first line of defence against pathogens. Certain probiotics found in fermented foods can also activate our body’s immune cells, including macrophages, natural killer cells and T-lymphocytes.
Studies show there are more than 5000 different types of fermented food globally! When you look at how cheeses and milk types vary with local modifications, this number might be even higher.
Health Benefits of Fermented Foods
While many people might wonder if there is any evidence that fermented foods benefit health or if it’s just a fad, there have been some studies on several fermented foods that show there are benefits:
- Yoghurt - There have been studies that show strong associations between weight management and consumption of fermented dairy products, particularly yoghurt. People in this study who consumed yoghurt regularly had less weight gain over a 4-year period than people who didn’t eat yoghurt. (Also, if you can’t drink milk, the lactose levels in yoghurt are lower than they are in milk, and you may be able to tolerate it)
- Kimchi - Studies have shown that fermented kimchi can alter metabolic markers in overweight and obese patients. Kimchi is a traditional Korean side dish comprised of Napa cabbage, radish, and salt, usually seasoned with garlic, ginger and chilli. Kimchi is similar to sauerkraut due to the fermentation of cabbage and salt; however, the added seasonings make it unique and tangy.
- Sauerkraut - provides probiotics and vitamin K2, and due to the fermentation it undergoes, offers more health benefits than just raw cabbage would. One study found that 28 distinct strains of beneficial bacteria were found in sauerkraut. Studies support the health benefits of sauerkraut by exerting anti-inflammatory and antioxidant activities.
- Kefir - is a fermented milk drink usually made with cow or goat’s milk. It is made by adding kefir grains to the milk. Kefir usually contains more probiotics than yoghurt and may contain up to 61% different microorganisms. Animal studies have shown that kefir intake is associated with increased calcium absorption in bone cells, and this may lead to improved bone density.
Eat Bone Broth
Bone broth is made by boiling or simmering the bones (beef, chicken, lamb, fish), tendons and ligaments from animals on low heat for an extended period. Recipes often include an acid-based product such as vinegar or lemon to help draw out the minerals. The simmering releases the healing nutrients gelatin, collagen, proline, glycine, and glutamine. These nutrients, especially gelatin, can restore the gut lining and support its integrity.
Benefits of Bone Broth
- Joint health - as a source of gelatin which may break down to collagen, bone broth is a good source of these nutrients for joints. Collagen and gelatin seem to reduce pain in joints and provide the nutrients to support joint health.
- Boosts gut health - the amino acid glutamine, which is present in bone broth, may help heal the intestinal lining and reduce inflammation. A 2017 study shows that glutamine helps heal the intestinal lining in animals and humans. This may help with conditions such as leaky gut or sometimes known as intestinal permeability.
- May support immune function - when the lining of the gut is compromised, this may lead to disruptions in immune system function as the small intestine is one of the first lines of defence in our immune system.
Key Takeaways
- Gut health is closely linked to the microbiome.
- The microbiome can influence health and a healthy body starts with diversity in our microbiome.
- Fermented foods can improve the biodiversity in the gut.
- Bone broths can heal the intestinal lining and support gut health.
