You are what you eat

This is a summary of a recent talk I heard from Dr Susan Beck (PhD, LAc, Dipl.Om , CNS) on gut health. The fact that our gut has been referred to our second brain, goes a long way to explain why and how we feel depends on what we eat, or more importantly, what we don't eat.

Our gut, also known as our microbiome, is a community of healthy microorganisms. Our body is 57% microorganisms and 43% human cells.

The World Health Organization (WHO) recommends we eat 5 portions of fruits and vegetables daily. But, 95 studies, looking at over 2 million people around the world, say we actually need 10 portions of fruits and vegetables daily! I know I don't come close to this!

Specifically, eating 10 portions of fruits and veggies daily was linked to

1. 28% reduced risk of cardiovascular disease
2. 33% reduced risk of stroke
3. 31% reduced risk of premature death

Fruits and vegetables are anti-inflammatory (all disease is related to inflammation) in nature and provide important antioxidants, and act as prebiotics, which is food for our microbiome.

A global study however found that 88% of countries worldwide are below the recommended intake of 5 portions!

So how do we fix this?

First, take a close look at your diet. If you are NOT getting your optimum 5-10 servings of organic, non GMO, antioxidant rich fruits and vegetables, omega-3 rich fish and optimum fiber intake, I would suggest looking at supplementing.

Carotenoid rich fruits and vegetables will boost your immune system by increasing your lymphocytes, which include your natural killer cells. If this produce does not form part of your daily diet, I would suggest a total carotenoid complex supplement.

Flavanoids are water soluble antioxidants found in foods such as whole cranberries, kale, green tea (decaffeinated), beets, elderberries, red and black grapes, oranges, lemons and grapefruit. Again, if these foods are not in your daily diet, look at getting a flavanoid complex supplement containing all of these foods.

Scientists often recommend about 2 portions of 140g of fish per week for optimal heart health.

Daily fish oil has been shown to

1. 13% lower risk of all cause mortality
2. 16% lower risk of cardiovascular mortality
3. 7% lower risk of cardiovascular events.

A study on 876 participants indicated a strong correlation between fish oil intake, healthy microbiome composition and a reduced risk of obesity.

The next important microbiome ingredient is fiber. Fiber is a fundamental part of a healthy diet if people are eating whole grains, legumes, fruits and vegetables. Unfortunately, more people are eating processed foods these days, that have been stripped of fiber.

Dietary fiber helps

• promote weight loss
• acts as a prebiotic for our microbiome
• helps keep your bowel regular
• helps reduce your toxin load
• lowers blood pressure
• helps maintain healthy blood sugar levels
• reduces cholesterol levels

We need both soluble as well as insoluble fiber in our diet. Fruits and veggies contain both types. Insoluble fiber binds to toxins and carcinogens and eliminates them through waste. Soluble fiber acts as a prebiotic for the microorganisms in our gut. Both types of fiber help with weight loss. Dietary fiber is a predictor of weight loss. The net calories absorbed from fiber rich foods are much lower than foods that do not contain fiber. Fiber also slows down the rate in which food is absorbed, making us feel fuller for longer. Dietary fiber can be used as a treatment for reducing blood pressure and soluble fiber reduces LDL cholesterol. The body does not absorb and break down fiber and fiber does not cause a spike in blood sugar like other carbohydrates. Dietary fiber acts as a therapeutic intervention for type II diabetes, by reducing complications, improving quality of life and helps you live longer.

The WHO recommends 25g of fiber daily. The traditional African diet is high in fiber. Unfortunately, African consumers have increased their consumption of ultra-processed foods in urban settings. 67% of South Africans live in urban areas, with an expected increase to 71% by 2030. Urban settings equate to more western type diets and a decrease in fiber consumption. Again, if you are not getting enough fiber in your diet, I would strongly suggest you look at getting a full spectrum fiber supplement.

If you are needing some guidance regarding your diet or supplements, please feel free to message me. If I cannot assist, I will gladly refer you to the correct medical professional who could assist.