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!