In the last couple decades, low-carb diets have become a fad for many reasons.
They attract those who want to lose weight and many have found that they feel better – less brain fog and bloating - when they eat less carbs.
However, this is not a healthy long-term strategy, and here’s why.
In my last post, I talked about your transitory bacteria, the bacteria that stays a while and then leaves. These are your probiotic foods and supplements.
However, there are species of bacteria and yeasts in your gut that ARE permanent – they are called residential. Your residential bacteria and yeasts need a special food to fuel their activity. These foods are known as prebiotics.
And many prebiotic foods are carbohydrates. If you avoid eating carbs, you are essentially starving your permanent bacteria of the very fuel they need to survive.
In particular, there are a group of prebiotic foods that contain resistant starch like grains, tubers and legumes.
Resistant starch fuels the cells of the colon and is helpful for those suffering from Crohn’s, Colitis, diverticulitis, constipation and diarrhea. It also stabilizes blood sugar, increases sensation of fullness and improves insulin sensitivity! All ESSENTIAL for permanent weight loss!
Now there are many other groups of prebiotics. All my clients and members of my Guts to Heal Program get help with knowing which foods to focus on for their specific health issues, but I can tell you this simple and easy-to-remember fact:
It's simple.It's food-based. And as my clients and I can attest, it works!
So if you’ve taken probiotics to correct a health problem, pat yourself on the back.
And don’t stop there. Make fermented and plant foods a daily part of your diet.
Interested in taking the next step to building a healthy gut? Or learning how to eat more strategically to solve your unique gut issues?
There is so much to know and it helps to have someone like me to guide you in the best steps to take - steps that make sense for *your* body and *your* life. Send me an email today at firstname.lastname@example.org and we'll get started today!
Well, my friend, you are not alone. This is a common misunderstanding about probiotics and one that – quite conveniently - isn’t being corrected by the probiotic supplement industry!
Here’s what you need to know…
Probiotic supplements and foods do not “re-populate” your microbiome. They are not like seeds that take root, grow and remain forever.
Yes, they help us while they are in our gut, but studies show us that probiotic foods and supplements are transitory. That means that they reside in our gut for a short period (about two weeks) and then they are eliminated.
That means your body requires a consistent supply of probiotics – either from a supplement or from food.
What are some of my favorite “super” probiotic foods? I’ll mention three:
1. Sauerkraut (click here for recipe)
2. Kimchi (click here for a northern recipe)
3. Kefir (try this dairy-free recipe
If you can start to include one or more of these in your daily diet, you’ll be helping your microbiome complete all those tasks that I mentioned in my last email. Eat your way to feeling good, right?!
But there’s more… you also have permanent bacteria in your gut and these require special foods to keep them happy.
And if you’re on a low-carb diet, you don’t want to miss out how it could be harming your permanent bacteria and delaying your healing progress. Stay tuned!
I’ve been studying this research since 2013 and one thing is clear: we are just beginning to scratch the surface of what gut bacteria do for us.
But here are my top 5 favorite ways in which bacteria support our health:
And all we have to do is to care for our microbiome! The four best areas to pay attention to are:
So, this weekend, while you are out working in your garden or playing in nature, take a good look at that dirt. Imagine all the microorganisms doing their part for the plants, and know that the same magic and mystery is at work inside you too!
I remember when I used to be bloated ALL the time, and I had the worst gas.
Like, peel-the-paint kind of farts.
It was terribly embarrassing, especially since I was a professional dancer at the time.
And that wasn’t the worst of it, of course. There were many days I couldn't dance or enjoy other activities because my guts were knotted with cramps. Or I'd had another bout of diarrhea. Or I felt nauseous. Or I was just too exhausted.
I’m SOOO glad those days are over now.
Where did the bloating, gas, cramps and diarrhea come from?
Why? Well, all of nature is blooming and growing – and the plants have the soil to thank for that.
What makes that soil good? Proper nutrients and pH, yes, but also something else. Symbiotic relationships between the microbes and fungi, and the plants! (Symbiotic refers to what is mutually beneficial)
It is the same in our gut. We have our own inner gardens of microbes to attend to so that they can help protect and nourish us. They need the right nutrients, pH and each other!
When our microbiome is balanced and healthy, it prevents pathogens from creating noxious gas in our guts, it helps us break down our food so we get the nutrients we need, it prevents inflammation and regulates our bowel movements.
This and so much more!
Stay tuned because I’m dedicating June to Nourishing a Healthy Microbiome - your own inner garden!
It Takes Guts Nutrition
Katanne Belisle RHN
Gut Health Specialist
Whitehorse, YT, CAN
What Clients Are Saying
"I was plagued by a myriad of digestive and inflammatory issues and after months of discomfort I was fortunate enough to meet Katanne. Her insight, intuition, knowledge and caring attention has made it possible for me to heal and thrive with a new understanding of the food I eat. I am now healthier, happier and have more energy than I have had in quite some time. " ~ Steve T.
"Katanne gives well balanced information versed in first hand experience and research. After seeing various health professionals over the years, doing my own research, trials and tribulations, I can (say) that this is the real deal, and that what she provides people is a holistic, realistic approach to healing oneself through food" ~ Elizabeth G.