Gut health refers to the well-being of the gastrointestinal tract, including the stomach, intestines, and the complex community of microorganisms (microbiota) residing in the digestive system. A healthy gut is essential for proper digestion, nutrient absorption, and overall well-being. Probiotics, live microorganisms and yeast, contribute to a healthy gut by promoting a balanced and diverse microbiota. They help maintain the equilibrium of "good" bacteria in the digestive system, which is crucial for proper digestion, nutrient absorption, and overall gut function. Probiotics can also support the immune system and may play a role in influencing various aspects of health, including mood and inflammation. Consuming probiotic-rich foods can be beneficial for maintaining gut health. A healthy gut can have a positive impact on mood through the gut-brain axis, a bidirectional communication system between the gut and the brain. The gut microbiota produces neurotransmitters and communicates with the central nervous system, influencing mood and emotions. A balanced and diverse gut microbiome is associated with better mental health, while imbalances may be linked to conditions like anxiety and depression. Probiotic-rich foods such as low carb yogurt with live culture, kefir unsweetened, sauerkraut with live culture, Dill pickles with live culture, Umeboshi – (fermented plum), Kimchee, Fermented vegetables with live culture, Apple cider vinegar, raw* Micro-algae; chlorella, Cultured butter, Olives – (Kalamata are lowest in carb), and Miso soup can also support a healthy gut. Prebiotics are non-digestible fibers found in certain foods that promote the growth and activity of beneficial bacteria in the gut. They serve as a source of nourishment for these "good" bacteria, helping them thrive and maintain a healthy balance in the gut microbiome. Prebiotics are typically found in foods rich in soluble fiber, such as certain fruits, vegetables, and whole grains. Foods high in prebiotics that are low in carbohydrates include: Asparagus, Jerusalem artichokes, Avocado, Jicama, Cabbage, Kale, Cauliflower, Mushrooms, Chicory root tea, Onions, Leeks, Scallions, Garlic, Radishes, Greens, Shoots and sprouts, green banana. Created by Danine Mele-Hayes, RDN
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