Words on Wellness

Food for Thought: The Gut-brain Axis

     One of the biggest buzzwords in current media refers to the smallest subject: the human gut microbiome. This microbiome is a collection of microorganisms living in the human intestinal tract; aka the “good gut bugs.” These good gut bugs help our gut produce compounds needed for digestion and absorption of other nutrients. They also provide protection against harmful “bugs” and support our immune system. These good gut bugs have also been shown to promote brain health.

     There is communication between the human microbiome and the brain, called the gut-brain axis. This means the health of your gut microbiome may impact the health of your brain. The best way to take care of your gut microbiome is to focus on your overall eating pattern.

     • Eat a variety of fruits, vegetables, and whole grains.

     • Choose fiber-rich foods because increasing fiber can promote abundance of gut bugs.

     • Try fermented foods and foods with pre- and probiotics to improve the variety of your gut bugs.

     • Prebiotics are plant fibers that promote the growth of healthy bacteria. They are found in many fruits and vegetables, and whole grains, including apples, asparagus, bananas, barley, flaxseed, garlic, jicama, leaks, oats and onion.

     • Probiotics contain specific strains of healthy bacteria. The most common probiotic food is yogurt; other sources include bacteria-fermented foods, including sauerkraut, kombucha, and kimchi.

Strawberry S’Mores

Ingredients:

     • 2 strawberries, sliced

     • 1/8 cup yogurt, low-fat vanilla (2 tablespoons)

     • 1 graham cracker (broken in half)

Instructions:

     • Rinse the strawberries in water.

     • Slice the strawberries.

     • Add the yogurt and strawberries to ½ of graham cracker.

     • Top with the other ½ of graham cracker.

     • Enjoy immediately.

Tips:

     • Substitute any desired low-fat yogurt flavor.

     • Try other fruits like blueberries, bananas, etc.