Donoso F, Cryan JF, Olavarría‐Ramírez L, Nolan YM, Clarke G. Inflammation, Lifestyle Factors, and the Microbiome‐Gut‐Brain Axis: Relevance to Depression and Antidepressant Action. Clinical Pharmacology & Therapeutics. 2023 Feb;113(2):246-59. His teachings, products, and gut-boosting programs have transformed the lives of hundreds of thousands of people, allowing them to regain the quality of life they were seeking. With them, he inspires people to make the changes that will have a lasting, positive impact on their health and the health of their community. Other great prebiotic foods include garlic, onions, leeks, asparagus, bananas, apples and wheat bran. A digestive boost

Frequent, loose stools are a sign that your gut isn’t happy. You should let your doctor know if you have diarrhoea for longer than a day (Source: NCBI). Chronic diarrhoea can also wash out gut bacteria, which could affect microbial diversity and compound the problem. Constipation This has been shown to support gut health by increasing the level of “good” bacteria in the gut (Lactobacilli and Bifidobacteria). 23 24 Kombucha is popping up here, there, and everywhere in recent years as a tasty, drinkable way to get your fill of probiotics. Hypothalamic-Pituitary-Adrenal (HPA) Axis: ↑ A system that includes the hypothalamus, pituitary and adrenal glands. It links the nervous system to the endocrine system. It controls the response of our bodies to stress. Wang Z, Chen WH, Li SX, He ZM, Zhu WL, Ji YB, Wang Z, Zhu XM, Yuan K, Bao YP, Shi L. Gut microbiota modulates the inflammatory response and cognitive impairment induced by sleep deprivation. Molecular Psychiatry. 2021 Nov;26(11):6277-92.Superfoods–not supplements for a happy gut! This bundle contains bioactive fibre and live culture superfood mixes to support a healthy microbiome and a happy gut. Gut Restore tropical drink mix contains live cultures and fermented ginger, while Gut Feeling offers natural bioactive fibre (from Jerusalem artichoke) and digestive enzymes to help support smoother, more comfortable digestion.

JL-O, RR and TB are equally contributing authors of the original source article. JL-O wrote the first draft of this manuscript. All authors contributed to manuscript revision, read and approved the submitted version. Funding Refined, processed oils like the ones found in convenience and takeaway foods are harmful to health (Source: OPENHEART BMJ), (Source: JOURNALS PLOS) and have been found to encourage the development of a less-desirable microbiome in mice (Source: NCBI). Although we must be careful not to assume the same effect in humans, this doesn’t bode well if you’re on first-name terms with your local chip shop owner. As well as consuming the right foods, it's important to look at our liquid intake too. "Fluid really helps the dietary fibre to work, in supporting gut motility and the rate it moves through," says Colucci. "Without sufficient fluid, fibre has nothing to absorb, and it can cause stools to become dry and hard. Ideally we should be taking in 1-1.5 litres a day - this can include up to three cups of ordinary tea/coffee (more than this can mean excess caffeine which may have a diuretic effect), herbal tea, decaffeinated drinks, diluted fruit drinks and water." Slow it down Your gut bacteria shape not only your gut health, but possibly the health of your entire body and mind. Getting—or keeping—a healthy collection of gut bacteria could be the most important move you ever make for your health. Whether you want to heal your leaky gut, get a healthy gut, heal your gut lining or all three (and they’re all inextricably linked) you need to pay attention to your gut bacteria.People have been practising cheese fermentation and milk fermentation for centuries to preserve dairy products, but the live bacteria is usually stripped from them via pasteurisation before they are sold. However, our gut bacteria need to be balanced to work at their best. For example, there need to be enough good “live” bacteria to balance out the “bad” bacteria that make us ill. The gastrointestinal tract is connected to the brain through an important nerve called vagus nerve. The vagus nerve is like a cable that links the heart, gastrointestinal tract and lungs to the brain. The vagus nerve links to an area of the brain called the hypothalamus, which is a brain region that controls hunger and emotions.

It’s made by fermenting soybeans with a specific type of fungus, which creates its vitamin B12 content (that soybeans don’t naturally contain) and gives it its much-loved texture. 48 As well as being a source of “good” fats, one avocado contains a whopping 13g fibre, helping you on the way to a happy gut. 15 You have most likely heard about bacteria. Bacteria are very tiny creatures that are difficult to see without a microscope. They live almost everywhere. Bacteria are present in what we eat and touch. They live in and on our body. It is possible to find bacteria living in the gut or on the skin. Many millions of them inhabit our bodies. We have more bacteria than human cells in our bodies. Diet is probably the most important strategy for maintaining a healthy MGB axis. A balanced diet, including fish, vegetables, cereals, fruits, and water is important to keep both a functional MGB axis and a good mood. The food that we consume has a direct impact on our bacteria and their home—our bodies. Food fermentation can have some pretty tasty (and healthy!) results. Here are 9 of the best fermented foods:And all of these gems are discussed within the frame of C.A.R.E: Cleanse (remove gut irritants, infections, food sensitivities, and toxins in food) Activate (reactivate healthy digestion by replacing essential nutrients and enzymes) Restore (reintroduce beneficial bacteria for a healthy guy flora) Enhance (repair, regenerate, and heal the intestinal lining). Also known by its full name fructooligosaccharide, FOS is available as a prebiotic supplement and found naturally in onion, chicory, garlic, asparagus, banana, artichoke, among many other fruits and vegetables (Source: NCBI). It’s been found to ease constipation and increase numbers of friendly bacteria. GOS Often a diet rich in the foods that you are sensitive to, in combination with a leaky or hyperpermeable gut, leads to fluid retention and inflammation and, as a result, weight gain. People who are very food sensitive often lose five to six pounds in the first week after removing these foods from their diet." Clearly, humans and fruit flies are pretty different. However research has also found that people who crave chocolate have different microbes in their guts to people who don’t, despite eating identical diets (Source: NCBI). 5. Control your appetite Hormones (Singular Hormone): ↑ Molecules that allow the endocrine cells to communicate with other cells of the body. They are important to manage the energy that the body needs.