The most important thing you can do to improve upstairs downstairs communication is to eat a wide variety of legumes and produce. People who eat more than 25 types of plants weekly have healthier gut bacteria than people who eat fewer than 10.
A variety of plant fibre equals a balanced diet for the healthy bacteria deep down in your digestive tract. Similar carbohydrates are digested higher up, which leave little nourishment for the good bugs. If these helpful bacteria decline in numbers, unfriendly strains, plus fungi and parasites, can take over, stirring up digestive distress. To make sure that doesn’t happen, these are the foods you need :
- Insulin Rich Foods – Insulin is a soluble fibre that’s basically a superfood for healthy bacteria. Note that some of these contain gas and bloating causing proteins; increase your intake of them slowly if they cause digestive discomfort for you. Examples : Asparagus, bananas, broccoli, garlic, Jerusalem artichokes, leeks and onions.
- Fermented Foods – These foods offer a double payoff, a load of helpful bacteria from the outside world, plus fibre for the gut bacteria to eat. Examples : Kimchi, miso, sauerkraut, tempeh and yogurt.
- Protein – Healthy sources of protein provide amino acids that the body uses, in conjunction with good bacteria, to make neuro chemicals like GABA, dopamine, and serotonin. Experts recommend choosing organic, pasture raised meat to limit exposure to growth hormones and antibiotics. Examples : Beans, buts, organic poultry, seeds and fish.
- Fat – Considering that the brain is 60% fat, dreary fat should be considered brain food, especially foods that are unanimously smart choices, such as these. Examples : avocados, coconut, fish, ghee, nuts and seeds and olive oil.
- Antioxidants – Foods rich in the class of antioxidants called polyphenols can tam down inflammation (which can cause depression). Even better : New research suggests that polyphenols helps nourish friendly gut bacteria. Examples : Apples, berries, citrus, flaxseed, green tea, herbs, red wines and spices (ginger, rosemary and turmeric).