Gut health refers to the balance of microorganisms that live in the digestive tract. Looking after our gut involves nurturing this balance, which can positively impact everything: from mood to energy levels, immunity, sleep and even fertility.
Keeping the community of gut bacteria that live inside our body (our gut microbiota) healthy and happy has been linked with a lower risk of conditions like type 2 diabetes, heart disease and certain cancers. More, gut bacteria can send chemical messages to the brain through the secretion of neurotransmitters, affecting conditions such as anxiety and depression.
So it’s clear that a healthy gut plays an important role in our physical and mental wellbeing. It contributes to protecting our mental health and optimising our metabolism, energy, immunity, hormones and much more.
So what can we do?
The Mediterranean diet creates an optimal environment for a balanced and diverse gut, as it focuses on plant-based whole and fermented foods, and healthy fats such as oily fish, nuts, seeds and olive oil. It is a diet high in fibre and lower in sugar, ‘processed’ or pre-packaged foods and saturated fats. It is these healthy fats, whole or fermented foods and high-fibre ingredients that support your gut microbiota: Foods such as olive oil, olives (plain and unripe), apple cider vinegar, trahana, a variety of nuts, seeds and dried fruit, all contribute to not only having a balanced diet, but also a happy gut.
Foods for a happy gut
Probiotic-rich foods boost the amount of healthy bacteria found in our gut and have been linked to good immunity, brain health and more.
Olives which are organic, unpasteurised and traditionally cured through natural fermentation are high in polyphenols and healthy fats and make wonders for the gut microbiota. They also help your heart health, fight inflammation, osteoporosis and cancer. Organic, cold-pressed olive oil is also linked to good overall health.
Apple cider vinegar contains natural probiotics because it is a fermented product. Only organic, unfiltered apple cider vinegar contains probiotics, and only as long as there is a brown, blobby fog called “the mother” floating around in it.
The probiotics in trahana promote a healthy gut flora and may help prevent digestive issues such as bloating and indigestion. The lactobacilli in the sour milk used to make trahana have a beneficial effect on the digestive tract, too. Trahana is also rich in carbohydrates and a good source of fibre, which aids intestinal health. Not to mention that it contains protein, magnesium, iron, phosphorus and calcium in a form which the body can easily absorb.
Nuts contain fibre, unsaturated fatty acids and polyphenols that may impact the composition of the gut microbiota and overall gut health. They are also rich in protective antioxidants, high in healthy fats and also support heart health.
Dried fruits are rich in fibre, vitamins and minerals. They are also high in phenolic antioxidants, which have numerous health benefits. Prunes and dried apricots are a few of the dried fruits highest in phytoestrogens. Though dried fruit can boost your fibre and nutrient intake, they should be eaten in small amounts, preferably along with nuts which are high in protein and healthy fats.
Tahini is a good source of fiber, which helps nourish and promote beneficial gut bacteria. Made from sesame seeds, it is a great source of poly-unsaturated healthy fats, calcium, zinc, b vitamins and magnesium. It’s also rich in antioxidants that reduce inflammation and support bone and heart health. Sesame seeds are also quite rich in phytoestrogens, among other important nutrients.
How much do I eat?
We recommend a minimum of 20-30ml of olive oil per day (Greeks are said to consume on average 70ml daily), 5 naturally cured fermented olives, 30g per day of fibre coming from a variety of fruits and vegetables including dried fruits, a variety of nuts and seeds (tahini).
Get inspired!
To inspire you to care for your microbiota, we’ve gathered all these good-for-your-gut foods in a new hamper. The Gut Health Hamper consists of healthy fats from whole foods and high-fibre foods, all of which could support a healthy gut flora. It includes: Plain Kalamata Olives, Unripe Kalamata Olives, Apple Cider Vinegar, Ergani Organic Olive Oil, Organic Walnuts, Organic Raw Almonds, Dried Prunes, Apricots, Whole Tahini.
