We are now entering the season of holidays and finals' stress. It's never a convenient time to catch the incredibly unwanted cold, but what if there was something you could do to prevent that from ruining your Thanksgiving preparations or study night?
What is gut micro-biome?
Your gut-microbiota plays an essential role in keeping your body healthy by maintaining homeostasis (an equilibrium of physiological elements your body needs to remain stable). This part of your body lives in your gastrointestinal tract and is comprised of tens of trillions of microorganisms of bacteria.
1/3 of these microorganisms are the same for each person, but 2/3 are specific for the individual. These bacterium are labeled as "good" bacteria and help to serve your body.
Good vs. Bad
Good bacteria happily lives in your G.I. tract and enjoys spending its time digesting, producing nutrients, detoxifying, and protecting against pathogens and regulation of the immune system.
They differ from "bad" bacteria as bad bacteria are the unwanted particles that find their way into a host and multiply and wreak havoc all over! The usual course of action with these bacterium, is an antibiotic prescription which kill off the bad bacteria (yay!), but also are killing off all of the good guys or gals.
To keep our microbiota at its happiest, proper nutrition containing prebiotics and probiotics can allow our gut to continue to function optimally.
WebMD suggest consuming a diet with fiber-rich foods, such as fruits, vegetables, and whole-grains. Particularly, chicory root, Jerusalem artichoke, green bananas, cocoa, raw onion and garlic are the best prebiotic foods. A "Western" diet, full of processed foods, added sugars, and high in fat can kill off certain strains of your microbiota, making it less diverse.
To get your intake of probiotics, fermented foods are your best bet. Unless you are a lover of yogurt or kimchi, it may be difficult to get your probiotics as our diets have been influenced by food production using more pasteurization, sterilization, preservatives, etc. which depletes the much needed probiotics!
Foods Rich in Probiotics:
Yogurt
Sauerkraut
Fermented vegetables
Kombucha
Kefir
Tempeh
*Supplements
*If you feel you are interested in finding out more about integrating a probiotic supplement in your life, talk to you doctor or dietitian about getting the right one!
Resources:
https://www.gutmicrobiotaforhealth.com/en/fermented-foods-help-probiotics-provide-health-benefits-in-the-gut/
https://www.gutmicrobiotaforhealth.com/en/about-gut-microbiota-info/
https://www.cell.com/action/showPdf?pii=S0092-8674%2814%2900345-6
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/