Let Food be thy Medicine, and Medicine be thy Food ─Hippocrates.
Increasingly, we hear about the importance of gut health. The gut, of course, refers to the place where food is digested, metabolized, and absorbed, to then be delivered into the cells so the body has energy. It is essential in allowing for the removal of waste, and it is this process of breaking down food which creates compounds that can either help support health or lead to inflammation, which increases the risk for disease. Our gut bacteria play a role in regulating many bodily functions, from creating vitamins to controlling the immune system, brain function, metabolism, and weight. They are critical to our long-term health. But how does all this translate to actionable steps to improve or maintain gut bacteria? Simple enough: By eating foods from the following six groupings each day, we are well on our way to cultivating a happy, healthy gut, thereby finding our way toward optimum health.
Food group 1: Glucosinolate foods. Derived from amino acids and glucose, glucosinolates are sulfur- and nitrogen-containing compounds found in many plants and vegetables. They are valuable for improving health and providing protection from serious diseases such as colorectal cancer, prostate cancer, breast cancer, and heart attacks. These are anti-inflammatory, hunger staving, and hormonal balancing foods that feed gut bacteria. Options include Bok choi, broccoli, cabbage, Brussel sprouts, kale, kohlrabi, mustard, radish, rutabaga, and turnips.
Food group 2: Polyphenol foods. These are chemicals found in plant foods, especially herbs and spices, fruits, vegetables, nuts, seeds, and beverages such as tea and coffee. There are different types of polyphenols that are all essential for gut health, including flavonoids (in cranberries, pomegranates, berries, dark-colored vegetables, spices, nuts, and dark chocolate); phenolic acids, found in onions, olives, spices, and cocoa; stilbenes, found in grapes, mulberries, peanuts, and red wine; and lignans, in whole grains such as barley, buckwheat, flax, millet, oats, rye, sesame seeds, and wheat. Polyphenols protect against oxidative stress by playing a role in cell signaling and inflammation, insulin signaling and the reduction of blood sugar, and they help regulate the body’s natural antioxidant system.
Food group 3: Protein/amino acid-rich foods. If our cells are going to talk with one another, we need protein. All the thousands of molecules in our bodies are built from only eight to nine essential amino acids that we get from our diet. When we eat food, protein is digested and broken down into amino acids, or what are called building blocks. Our DNA strings these together to make protein. Protein provides the building blocks of life—helping us make muscle, connective tissue, hair, blood, enzymes, neurotransmitters, and more. There is controversy over the benefits of animal-protein versus plant-based sources. My position is that whether the protein comes from animals (preferably grass fed or wild caught) or solely from plants, it’s important to consume products with all nine amino acids, so variety is key. Quinoa, for example, contains all nine, but most plants have fewer amino acids. Some options include, beef, poultry, fish, eggs, tofu, quinoa, buckwheat, beans, nuts, and some other grains.
Food group 4: Pre- and Probiotics. Probiotics are live microorganisms that have health benefits when consumed or applied to the body. They can be found in fermented foods, such as kimchi, yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, sourdough bread and some soft and aged cheeses. Prebiotics are nondigestible food components that selectively stimulate the growth or activity of desirable microorganisms. They are high-fiber foods that act as food for the human microflora. Examples of prebiotic foods are chicory root, dandelion, Jerusalem artichoke, garlic, onions, leeks, jicama, asparagus, bananas, barley, oats, apples, cocoa, flaxseeds, and seaweed.
Food group 5: Dopamine supporting foods. In reality, foods do not actually contain dopamine, but they can contain amino acid ingredients that stimulate the production of dopamine in your brain (e.g., tyrosine). By eating foods rich in tyrosine, your brain will be able to synthesize the neurotransmitter dopamine. Suggested dopamine supporting foods include all animal products, almonds and seeds, apples, bananas, beets, artichokes, black beans, cauliflower, chickpeas, kale, lentils, spinach, chocolate, and avocados.
Food group 6: Omega-3 fatty acid foods. Omega-3 fatty acids are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions. As a bonus, they boost satiation to help us feel full and not overeat. Foods rich in omega-3 fatty acids are flaxseed oil, Atlantic mackerel, salmon fish oil, cod liver oil, walnuts, chia seeds, herring, Alaskan salmon (wild caught), flaxseeds, albacore tuna, white fish, sardines, hemp seeds, anchovies, and egg yolks.
I find that if I keep healthy options on hand, which include many selections italicized above, that I am more likely to fuel my body in deliberate and thoughtful ways. I consider these six food groups to be a road map, of sorts, for keeping the body healthy and happy. I don’t always toe the line, but I believe wholeheartedly that nourishing foods are the ultimate act of loving kindness, for oneself and for those we love.
For a free quick reference guide to the above, click here!
Mary Daniel is a Certified Integrative Nutrition and Health Coach dedicated to the pursuit of good health for everyone. Through her business, Your One Precious Life, she partners with clients and communities and in the spirit of collaboration, paves the way for health transformations.
Interested in a free health consultation? Visit: www.youronepreciouslife.com or email mary@youronepreciouslife.com.ion? Visit: www.youroneprecioulife.com or email mary@youronepreciouslife.com.
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