Because butyrate

Nutrition tip Tuesday

Here’s a little tid-bit about butyrate (besides it being your word of the day). All together now,  byoo-tuh-reyt.

What is it?

Butyrate is created when the good bacteria in your gut digests insoluble fiber by fermenting it.  And how do we feed the good bacteria?  With a wholesome diet consisting of plants (not your grandmas plants… the fruit and vegetable kind).  In a nutshell the insoluble fiber in foods help to convert the good bacteria into butyrate.

Benefits of butyrate

  • the higher the butyrate the lower the chances you have in developing colon cancer – YAS
  • reduces gut permeability (Leaky gut)
  • reduces inflammation which increases immune response – less sick, more play
  • reduction in inflammation reduces autoimmune response

Foods high in insoluble fibers:

  • peels of fruit, berries
  • VEGETABLES – potatoes, sweet potatoes, squash, green peas, Brussels sprouts, broccoli, kale, corn
  • Beans – lima, lentil, garbanzo
  • grains – amaranth, millet, quinoa, oats
  • nuts and seeds- flaxseed, sunflower seeds, almonds, walnuts

When you read or hear the nutrition tribe talk about the importance of gut flora this is one of the biggest reasons why.  Only the good bacteria can convert insoluble fiber into butyrate, the bad bacteria cannot.  So eat your vegetables people!

Another tip within a tip, and this is one I learned from Dr. Tom O’Brian….

It’s better to eat non-organic vegetables than no vegetables at all because, butyrate.

 

All the fermented foods

Nutrition Tip Tuesday

By eating fermented foods you are supporting your digestion aaand repopulating your microbiome with good bacteria.  What does this mean?  I am so glad you asked..

  • increase in  stomach acid to help break down foods – less gas, bloating, and indigestion yay!
  • strengthens the good bacteria in the gut – fights pathogenic bacteria that can make you sick
  • increases intestinal strength – leaky gut leads to all kinds of terrible like IBS, lowered immune system, inflammation, and autoimmune flare ups
  • strengthens the immune system – Wahoo!
  • replenishes gut flora – increases absorption of nutrients and fights toxins
  • makes super awesome bowel movements – YAS
  • reduces sugar cravings – yeasts and bad bacteria scream for sugar and by strengthening good bacteria in the gut you are shushing those sugar cray cravings

What are fermented foods?

  • pickled vegetables
  • sauerkraut
  • kimchi
  • kefir
  • grass-fed yoghurt
  • kombucha
  • miso
  • beet kvass
  • natto

A tip within a tip! Make sure your fermented foods are not pasteurized and be sure to have a variety since each has a different microbiota for the diversity of your gut!

Garlic!

Nutrition Tip Tuesday

Here’s a little tid-bit on the small but mighty garlic!

Back-in-the-day garlic was called “the poor person’s antibiotic” because it was readily available, cheap, and could treat all the things.

Here are all the things:

Garlic as an antimicrobial

  • garlic fights the nasty’s in the gut such as bacteria (the bad ones), candida, yeast, and worms (gross)

Garlic as an antibiotic

  • for centuries is has been used to treat common cold and flu symptoms
  • eliminates mucus

Garlic as an energy booster

  • garlic increases the availability of insulin for better blood sugar regulation

Garlic as a detoxifier

  • digestive cleanser, it fights toxic bacteria in the digestive tract – hiy-ya!
  • cleanses the blood
  • increases the body’s ability to flush toxins from the lymph

Improves circulation

  • lowers blood pressure

Garlic reduces your risk of cancer

  • garlic fights bacteria, lowers blood pressure, increases the immune response, and aids in detoxification…. yeah, I’d say all of that helps!

Next time you have garlic breath, wear it like a badge of honor and breathe these garlicy tid-bits on anyone that will listen.  Your aggressive breath might just save a life!

Garlic Soup Recipe

Apple pectin a day will keep the Dr. away

Nutrition Tip Tuesday

Here’s a quick little tid-bit about why apples are awesome!

What is pectin? Pectin is a soluble fiber found in the skin, pulp, and rind of the apple  (so quit peeling your apples people).  It can also be found in the cell walls of plants but for now we will just talk about the crunchy, beautiful, delicious apple.

How does this benefit humans doing all of their humaning?

  • apples are high in fiber
  • apples are high in antioxidants
  • pectin is an anti-diarrheal agent
  • pectin helps alleviate constipation (such a multi-tasker)
  • improves digestion
  • enhances immune function
  • helps heal gut permeability
  • repopulates the gut after using antibiotics
  • pectin improves your body’s ability to absorb quercetin

What is quercetin?

Quercetin is an antioxidant found in plant food, and it’s a badass because it fights free radical damage in the body. And what does this mean? In a nutshell, free radicals harm the body causing inflammation, accelerated aging, and a greater chance of developing heart disease, cancer, and age related disease.

Eat your apples, because maybe an apple a day really will keep the Dr. away.

Don’t forget… apples can be “dirty”. They were on this year’s Dirty Dozen list so when buying apples go organic.