However, when the balance is thrown off, and the harmful bacteria begin to overtake the good bacteria, it can keep all of your systems from working optimally. Ideally, all these microbes live in a balanced state. These microbes in your gut play crucial roles in digestion, immunity, metabolism, and mood. It’s home to 100 trillion microorganisms, including at least 400 different species of bacteria. When the balance gets disrupted, the good or beneficial plants begin to die, and the bad ones start to take over. When one species gets out of balance in the rainforest, everything gets out of control. I like to imagine the gut microbiome as a rainforest with many different species living together. Your gut microbiome is its own ecosystem, a biological community of interacting organisms that live in harmony with one another. Before I do, let’s go over what a probiotic is. I will tell you more about the benefits of taking a probiotic, the types of bacteria living in your gut, and what happens when you stop taking a probiotic. These opportunistic bacteria can lead to an array of problems, including autoimmune disease. When you stop taking a probiotic, it creates an opportunity for the harmful bacteria to grow and overpopulate your gut microbiome. Taking probiotics daily keeps your microbiome in balance, which promotes a healthy GI tract, relieves digestive discomfort, promotes a regular bowel pattern, and supports overall wellness.
In that case, it can lead to a host of problems, including autoimmunity, depression, anxiety, and leaky gut. Suppose your immune system cannot distinguish between healthy cells and an invader such as harmful bacteria. If you're looking to boost your intermittent fasting weight-loss results, stick with fruits that are lower in sugar than others.If there is an imbalance between good and harmful bacteria, your immune system can get confused and start attacking healthy cells. It's no secret that fruit is a staple of any healthy diet and that some fruits are more nutritious than others.
Choose fermented foods that are unsweetened, as those are the best to break a fast with.Įxamples of fermented foods: Kefir, tempeh, natto, kombucha, cabbage, miso, kimchi, sauerkraut, and probiotic yogurt. Not only do fermented foods boost the number of beneficial bacteria, or probiotics, in your gut, but they also contribute to improved health, digestion, and absorption of nutrients from your other foods-fruits, vegetables, protein, and carbohydrates, for example. These are a staple of any healthy-gut diet. Unless you're following a specific diet, healthy fats shouldn't exceed more than 30-35 percent of your daily calories.Įxamples of healthy fats: Oils (extra-virgin olive, walnut, avocado), marinades made with anti-inflammatory oils, cheese aged more than 6 months, egg yolks, seeds (chia, flax, hemp, pumpkin, sesame), nuts (cashew, walnut, almond, peanut, brazil, pecan, pistachio), natural nut butters, pesto made with extra-virgin olive oil, and unprocessed coconut.Įxamples of vegetables: Beets, broccoli, tomatoes, radishes, onions, peppers, cabbage, squash, carrots, cauliflower, garlic, mushrooms, asparagus, eggplant, salad greens (spinach, arugula, kale, baby kale, collards, spring mix, etc.), celery, green beans, and cucumbers. These fats will come from a variety of sources like nuts, nut butters, and oils, sticking with anti-inflammatory oils like extra-virgin olive and avocado. If you want a fast, convenient way to get your complex carbohydrates, try Swolverine's Clean Carbs.Įxamples of complex carbs: Sweet potatoes, yams, beans and lentils, oats (steel-cut, rolled, old-fashioned), plain non-fat Greek yogurt, kefir, fresh and frozen fruit, corn, barley, buckwheat, quinoa, whole or sprouted grains (bagels, breads, muffins, pastas, wraps), and whole-grain rice (brown, black, wild).
It's also important to include a variety of starches and colorful fruits in your total carbohydrate intake.
Complex CarbohydratesĬhoose complex carbohydrates that are whole, minimally-processed sources that pack a lot of nutrition and fiber. Examples of protein: Eggs and egg whites, fish, shellfish, chicken, turkey, lean beef, bison, pork, wild game, cultured cottage cheese, plain Greek yogurt, and tempeh.
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