FUEL YOUR GUT BUGS Gut health DID THATYOU

FUEL YOUR GUT BUGS Gut health

DID THATYOU THERE ARE KNOW MORE THAN 10 TRILLION MICROBES LIVING IN AND ON YOUR BODY?

AND THEY’VE BEEN GROWING IN NUMBERS SINCE YOU WERE BORN.

WHERE DO THEY LIVE? v. Skin v. Mouth v. Nose v. Digestive tract (gut)

LIKE A GUARD DOG, YOUR MICROBIAL FRIENDS WILL PROTECT YOU FROM UNWANTED VISITORS

THE MORE DIVERSITY IN MICROBES, THE STRONGER YOUR SYSTEM It’s kind of like. IMMUNE having a Fireman, Policeman, Ambulance Officer, Tradesman, Lawyer, and a Doctor all on your team.

BUT FIRST… WE MUST CARE FOR OUR MICROBIAL TEAM. THEY NEED FOOD, WATER AND EXERCISE TO SURVIVE.

PREBIOTIC-RICH FOODS Are foods that are rich in a range of dietary fibres. Different fibres include insoluble fibre, soluble fibre and resistant starch. Our microbes like a combination of fibre. Some of the best sources of prebiotic fibre include: Fruit Legumes Nuts and Seeds Vegetables Wholegrain Products

RESISTANT STARCH A MICROBES FAVOURITE FOOD! v. Undigested by the small intestine v. Fermented by your microbial friends in the LARGE intestine v. Release of short-chain fatty acids (butyrate) that increase blood flow to the gut, improve bowel regularity and microbial diversity and reduce risk of bowel cancer! v. Best sources include: üUnripe (green) bananas üCooked, then cooled potatoes, pasta or rice üLegumes üWholegrains

MICROBES IN NUMBERS Probiotic-rich foods help to strengthen our microbial numbers and enhance microbial diversity. Some examples include: Yoghurt Kimchi Fermented Kombucha Supplements

POLYPHENOLS The more diversity in the microbial population, the better for our overall health and wellbeing. Polyphenol-rich foods increase the variety of microbes in your gut! Some examples include: v. Colourful fruits and vegetables v. Dried herbs and spices v. Cacao products v. Tea and coffee v. Olive oil

WATER TO GROW… WE NEED TO KEEP OUR BODY (AND MICROBES) HYDRATED. CARRY A WATER BOTTLE AND

ALSO HELPS TO IMPROVE MICROBIAL DIVERSITY AND ALSO RELEASES FEEL GOOD CHEMICALS IN OUR BODY. THESE ARE CALLED

IN ADDITION TO FOOD, WATER AND EXERCISE… SLEEP PATTERNS, STRESS & MEDICATION CAN ALL PLAY A ROLE IN THE NUMBER AND DIVERSITY OF YOUR GUT MICROBIOME WHICH IMPACTS ON MOOD,

FEED YOUR MICROBIAL FRIENDS. GIVE THEM A DRINK. STAY ACTIVE. EVERY DAY.