Personal Training Bellevue | Grow Your Microbiome

Every day more evidence supports the fact that a healthy ‘gut’ (or microbiome) is essential to your very well-being! A whopping 70% of the immune system is located in the gut, and experts now believe that all auto-immune disease originates in the digestive tract. If you’re feeling stressed or depressed look no further than supporting a healthy gut, as 50-70% of your serotonin (one of our feel-good hormones), is made in the gut.

Eating a diet high in dietary fiber helps your gut produce more of the ‘good’ bacteria. Taking this step alone can go a long way to helping reduce inflammation, which is now considered to be the forerunner of all disease. Shoot for 30 – 38 grams of fiber a day.

Other tips: cut back or eliminate processed foods, and junk foods. Save these for a ‘special’ occasion, and your gut will thank you!!

Healthy Gut Foods**

Legumes of all sorts (also called pulses). Black beans, lentils, garbanzo beans are the highest in fiber.

Whole grains such as barley, bulgur wheat, and oats, as long as they are unprocessed and whole.

Bulbs such as onion, garlic, shallots, fennel, leeks, celery root (celeriac), burdock, are all high in inulin, which produces good gut bacteria.

All fruit, especially berries.

Nuts and seeds: Almonds, sunflower seeds, chia seeds, sesame seeds, walnuts, pecans.

Dark chocolate ~ high quality, at least 70% cacao, is best.

**Chart info courtesy of October 2016 PCC Newsletter.

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