By Lisa Cantkier, Holistic Nutritionist
It’s been theorized that digestive disorders are the result of an overgrowth and imbalance of intestinal microbial flora, which consists of bacteria that help keep you healthy. This research dates back to the 1920s. Back then Dr. Ilya Metchnikoff recommended fermented milk, like yogurt, to promote healthy gut bacteria.
You’ve probably heard about the “gut microbiome” — it contains colonies of microbes in your gut and can change (for better or worse) based on factors like diet, lifestyle, and exposure to toxins and antibiotics. A healthy intestinal flora results in a healthy immune system.
Like a lush forest, we have thousands of different species of bacteria living in our body. We start to develop this “forest” at birth. These organisms perform many functions, and need to be balanced for good health. Harmful microbes can cause problems for us if they start to take over, outnumbering the more beneficial ones.
Here are some ways you can support the health of your gut.
Limit Sugars
The intestinal flora can be supported through clean eating, the avoidance of processed foods and the elimination of foods that disrupt it, such as those containing “two-sugar disaccharide carbohydrates” (such as sucrose, or table sugar) and “many-sugar” polysaccharides (such as starch). Foods containing single sugars (glucose) such as fruit, honey and properly fermented yogurt would be examples of acceptable sugars.
Probiotics, Yogurt and Fermented Foods:
Probiotics
Probiotics promote beneficial gut bacteria and maintain the integrity of the GI tract lining. Probiotics are live bacteria and yeasts that are good for your health and digestive system. Naturally found in the body, probiotics are often called “good” or “helpful” bacteria. You can also find them in foods and supplements. Most probiotics come in two groups: Lactobacillus, which is found in yogurt and other fermented foods, and Bifidobacterium, which is found in some dairy products.
Yogurt
Properly fermented yogurt—natural, unsweetened and ideally fermented for 24 hours (you can make your own) help repopulate healthy intestinal flora of the GI tract and create balance. The bacteria in the yogurt breaks down the lactose (disaccharides) into galactose (monosaccharide). There also are dairy-free yogurt options for those who can’t tolerate dairy.
Other Fermented Foods
Fermented foods are the ones that have been through a fermentation process whereby natural bacteria feed on the sugar and starch in the food, creating lactic acid. The process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and strains of probiotics. Fermentation has also been shown to preserve nutrients in food and make it more digestible. Examples in addition to yogurt incluse Kombucha (made from tea, clean water, sugar, yeast, and bacteria) and sauerkraut (made from cabbage).
The right supplements
Many people with digestive disorders are at risk of vitamin and mineral deficiencies, particularly B-vitamin complex and iron deficiencies. Since our bodies don’t manufacture these nutrients, it’s important that we get sufficient amounts from our food, beverages and appropriate supplementation.
Antioxidants
Antioxidants can prevent or slow the damage of our cells. Natural antioxidants are mainly found in fruits and vegetables, marine plants, and some seafood. The most common dietary antioxidants include vitamins A, C, and E, beta-carotene, and lycopene. Glutathione is one of the most powerful antioxidants. Antioxidants are also manufactured as supplements.
Fibre
Gastroenterologists advocate a diet rich in fibre for those with digestive disorders. Many recommend at least 24 grams of dietary fibre per day, with a good amount coming from fruit. A 2013 study published in Gastroenterology showed the long-term intake of dietary fiber, particularly from fruit, is associated with a lower risk of Crohn’s. Vegetables, nuts, and seeds, including sprouted seeds offer fibre.
