FOOD AND GUT HEALTH

Eat a diverse range of food for good gut health

Diversity is The Key to a Gut Healthy Diet


As always, we need to preface everything we say that the science is still emerging in this area – but one thing we can be sure of is that the food we eat is an essential part of ensuring you have a healthy gut, or healthy microbiome (as it is often referred to by scientists and health professionals).

The key word here is DIVERSITY.  The best diet for gut health is one that contains lots of different vegetables, wholegrains, legumes and a variety of proteins. Keep mixing it up – aim for 30 different types of plant based foods per week. This is easier than it sounds; herbs, spices, nuts, seeds and grains all count. For example of bowl of Troo Nutty & Cinnamon Granola contains 11 different plant products, getting you a third of the way there! 

Rather than electing for an iceberg lettuce, go for a bag of mixed leaves. Try buying a bag of mixed seeds to sprinkle on salads and yoghurt; add ras-el-hanout spice or garam masala to sauces or hummus dipsAlways be on the lookout foopportunities to add a few herbs or spices to your cooking or baking – in this instance more is definitely more!   

 

Probiotics – the Gut Bacteria

Probiotics are the beneficial bacteria found in the gut.  You need to have a wide variety of different bacteria to thrive. 

More and more research links some diseases to a low presence of particular types of bacteria in the gut. A lack of diversity can also lead to health conditions like obesity.

Research with twins undertaken by Kings College in London has shown that whilst twins share the same DNA, they share only c. 50% of the same bacterial groups in their gut.  This difference in gut bacteria can have a big impact on health outcomes. 

Illness and taking antibiotics can deplete your gut bacteria.  You may need to take a probiotic supplement – but do check they contain a wide variety of bacteria, this is key.

As with all supplements, you may want to consult with a healthcare professional who is knowledgeable about probiotics.  You can also re-introduce gut bacteria through some food.

Probiotics in Dairy


Probiotics are found in ‘live’ dairy products – Greek yoghurt for example.  There are also the little drinks like Yakult and Actimel that contain some bacteria.  Milk Kefir is also found in the dairy aisle and has been used as a health drink by many cultures for centuries. 

Do take care when relying on some products that claim to have probiotics added though, they often contain only one strain of bacteria and the proof of whether the bacteria actually gets to the guts can be limited. 

Probiotics in dairy
Probiotics in fermented food

Probiotics in Fermented Food


Fermented food has grown in popularity recently but has been used to preserve food for ever!  From Kimchi to Kombucha, Kefir to Sauerkraut, Tempeh to Miso – it’s a multi-cultural habit that creates delicious food enriched with the essential bacteria. 

You can buy these products in some supermarkets and health stores, or you can make them yourselves.  When buying pre-made fermented foods make sure they are not pasteurised, as this process kills the bacteria.  Look out for our fantastic homemade fermented vegetable recipes.  We also love fermenting our own Water Kefir – contact us if you want any info about this. 

Prebiotics – Essential Nourishment for Gut Bacteria 


Last
, but not leastwe have prebiotics – the food for your gut bacteria that provides the nourishment that lets them flourish and grow. 

Prebiotics is basically the fibre that your body doesn’t digest, instead it passes through into your gut to be devoured by the gut bacteria.  You should aim to eat 12g of prebiotic fibre per day.  Each bowl of Troo Granola and Troo Porridge+ contains 6g of prebiotic fibre, getting you halfway there. 

Other sources of prebiotic fibre include: 

  • Legumes and pulses such as lentils, chickpeas, beans and peas 
  • Oats and Barley 
  • Inulin-rich fruit and vegetables like green bananas, Jerusalem artichokes, garlic, leeks and onions 
  • Asparagus 
  • Flaxseeds
  • Seaweed
Further reading/references:

Kings College Twin Research 

Please note: The contents of this website are provided for you as information. It is not intended to replace advice from a qualified professional. We encourage you to make health care decisions based on your own research and in partnership with a qualified professional.

Want to learn more?

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TrooFoods Limited,

Le Choix,

The Bayle,

Folkestone

CT20 1SQ

t. 01227 392 228

e. hello@eattroo.com

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