Protect your gut bugs

Healthy lifestyle choices will help keep your mind and gut working in harmony. Here are the factors that can harm your ‘good’ bacteria...

✢ the STRESS release of Ongoing harmful stress hormones triggers that can reshape the composition of the gut bacteria. ✢ SMOKING Need another reason to quit? One study found significant changes in the gut flora of cigarette smokers – particularly an increase in the bacteria linked to a higher risk of colon cancer. ✢ ALCOHOL Heavy drinking can lead to a disruption in the gut

Modify your diet

The good news is, making the most of these beneficial bacteria is as simple as adding gut-friendly foods to your diet. ‘Certain foods bring benefits not only due to the bacteria they contain, but also because they are supportive of the health of the gut,’ says Libby. YOUR SHOPPING LIST

Increase your intake of these gutfriendly probiotic food and drinks:

✢ Kimchi

✢ Sauerkraut

✢ Tempeh

✢ Kefir

✢ Kombucha

✢ Miso

✢ Yogurt with live cultures

✢ Sourdough bread

In fact, in 2022, scientists at University College Cork, in Ireland, undertook a month-long psychobiotic diet trial. Interestingly, they found that following a daily diet that included two to three portions of fermented foods, six to eight servings of fruits and vegetables, five to eight servings of grains, and three to four weekly servings of legumes led to a greater reduction of perceived stress and better sleep.

Fill your plate

And that’s not all. Eating more prebiotics will also help to ensure a thriving environment within the digestive tract. So, try combining them with your psychobiotic diet. ‘Prebiotics microbiome, resulting in an overgrowth of bad bacteria.

✢ MEDICINES Even in cases of short-term use, some medicines (such as antibiotics) can affect the diversity of the gut flora.

✢ LACK OF SLEEP Studies suggest that the make-up of your gut microbiome is linked to sleep quality. ✢ INACTIVITY There is evidence to prove that people who engage in regular exercise have a healthier gut.

are the fibres that feed probiotics – their food for strength and colonisation,’ says Libby. ‘Ensuring your diet has both will ensure a healthy gut.’ YOUR SHOPPING LIST

Prebiotics can be found in fruits, vegetables, grains and legumes:

✢ Apples

✢ Artichoke

✢ Onions

✢ Cabbage

✢ Mushrooms

✢ Garlic

✢ Oats

✢ Flaxseed

Boost levels of postbiotics

Want to turn around your gut health completely? Along with probiotics and prebiotics, postbiotics will also keep gut health on track and positively impact mental health. Postbiotics are active metabolites (the by-products left over after probiotics feed on prebiotics). They include special substances (called peptides and short-chain fatty acids), which allow good bacteria to thrive. Boost levels of postbiotics by eating more prebiotic foods like those listed above.