Transcript artichoke food

Optimise your Gut Health
Workshop 4
Content of Workshop
• Recap of Workshop 3 and Self Care Journey Homework
• The gut as central to health
• The importance of your gut microflora
• The Gut/Brain Connection
• The positive and negative influences on your gut microflora
• How to optimise your gut health
• Self Care Journey Home Study
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Gut Health – Workshop 4
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Explain the quote ‘all disease starts in the gut’
Describe the structure and functions of the gut
Explain the functions and importance of gut microflora
Understand the connection between the gut and the brain
List the factors that disturb gut microflora and the symptoms caused by an
imbalance
• Describe how gluten can have a negative effect on gut flora and gut health
• Explain how to optimise gut health by removing the main culprits
• Identify the nutrients, foods, supplements and techniques that can help heal the
gut
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Recap of Workshop 3
• How our ancestors ate
• Increasing nutrient density
• The trouble with gluten
• Basic & Advanced Dietary Programmes
• Smoothies
• Self Care Journey Home Study
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In a nutshell
• Choose NUTRIENT DENSE foods, foods rich with vitamins,
minerals, enzymes, healthy fats and fibre
• Choose organic where possible
• Choose either the Basic or Advanced dietary approach and try it
• Get creative with smoothies and include them in your diet
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Self Care Journey Home Study
• How did you get on?
• What did you think about the Self Care Planning Guidelines?
• Were you motivated to find out more about Mindfulness?
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“All disease begins in the gut”
“A bad digestion is the root of all
evil”
“Death sits in the bowel”
Hippocrates, circa 400 BC
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The Digestive System
The digestive system is made up of:
• Liver
• Gallbladder
• Pancreas
• Gastrointestinal Tract (GIT)
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Gastrointestinal Tract
The Gastrointestinal Tract is a series of hollow organs joined in a long,
twisting tube from the mouth to the anus.
It consists of:
• Mouth
• Oesophagus
• Stomach
• Small Intestine
• Large intestine (includes rectum)
• Anus
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Functions of the gut
Barrier
Immunity
Digestion
Absorption
Detoxification
Elimination
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Gut Microflora
• Approximately 100 trillion microbes in gut
• Referred to as gut flora, gut microflora, gut microbes, gut microbiome
• There are 10-100x times more microbes in the gut than human cells
in the human body
• In total, the microflora can weigh up to 2kg
• Gut flora can be categorised into groups:
• Beneficial/Commensal flora
• Potentially pathogenic flora
• Pathogenic flora
• Benign flora
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Functions of gut microflora
Breakdown
carbohydrates
Vitamin
production
Immune
system –
barrier effect
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Functions of the gut microflora:
Gut-Brain Communication
• Communication between gut and the brain
• Can influence behaviour
Gut
Brain
• Research into live bacteria (probiotics)
shows probiotics beneficial effects for
disorders such as memory loss, depression
and anxiety
• Gut bacteria produce brain chemicals –
GABA and BDNF
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Imbalanced gut flora
• Sometimes called ‘dysbiosis’
• Can lead to many symptoms
Diarrhoea
Constipation
Pain
Bloating
• Can lead to leaky gut and chronic illnesses and symptoms beyond the
gut
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Not enough
Fibre
Chronic
illness
Stress
Pollution
Food
choices
Antibiotics
Caesarean/
Formula Fed
Ageing
PPIs
Factors
that can
disturb gut
microflora
Food
sensitivities
eg gluten
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Antibiotics
Kill friendly
bacteria species
Antibiotic
associated
diarrhoea
Disturbs
metabolism and
absorption of
vitamins
Can lead to an
overgrowth of
yeast
Long term effects
(Jernberg et al. 2010)
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Proton Pump Inhibitors (PPIs)
• PPIs are widely prescribed for gastric ulcers, gastro-esophageal reflux
disease, treatment of Helicobacter pylori eg Omeprazole
• They reduce stomach acidity
• Interfere with absorption of minerals eg calcium, magnesium, zinc
and iron. Also may reduce absorption of vitamin B12
• May lead to Small Intestinal Bacterial Overgrowth - SIBO - especially
in elderly
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Food Choices
What we eat
influences the
population of
our gut
microflora
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Fibre
• Dietary fibre is the indigestible portion of food derived from plants
Different types of fibre:
• Soluble fibre (dissolves in water) – food for bacteria
• Insoluble fibre (does not dissolve in water) – provides bulk
• On average people eat about 12-18g a day
• Government recommendation: 30g a day
• Our fibre intake low compared to some more traditional populations
• Average daily fecal production 80-120g in Western Society
• Compared to up to 470 g in Sub-Saharan tribes
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Importance of fibre
• Promotes beneficial bacteria in intestines – they ferment, in
particular, soluble fibre into short-chain fatty acids which have antiinflammatory effects and may delay the development of
neurodegenerative diseases
• Soluble fibre has a beneficial effect on cholesterol
• Fibre balances hormones e.g. oestrogen, testosterone
• Helps with weight management, balances blood sugar
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Bristol Stool chart
Stool
Type
Description
Type 1
Separate hard lumps
Type 2
Lumpy and sausage like
Type 3
A sausage shape with cracks in the surface
Type 4
Like a smooth, soft sausage or snake
Type 5
Soft blobs with clear-cut edges
Type 6
Mushy consistency with ragged edges
Type 7
Liquid consistency with no solid pieces
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How to relieve constipation
• Avoid laxatives
• Squatting – natural position to pass stool
• Increase fibre-rich foods – linseeds, vegetables, fruits, nuts
• Psyllium
• Live bacteria, Aloe Vera and magnesium supplements
• Increase intake of water
• Move regularly - walking is a great way of getting things moving.
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Gluten
• Gluten is comprised of two different proteins, gliadin and glutenin. An
intolerance can give rise to coeliac disease
• Non-Coeliac Gluten Sensitivity (NCGS) is more common and may
cause gut dysbiosis (ie imbalance) – an alteration in the gut
microbiome. This dysbiosis can be associated with gut AND/OR non
gut symptoms
• Gluten can trigger ‘leaky gut’
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Focus on gluten
NCGS with/without
Digestive Imbalance
Poor food choices
and lifestyle
Dysfunctional GutBrain Axis
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Focus on gluten
A dysfunctional Gut-Brain Axis allows pathogenic bacteria to upregulate
gut and systemic inflammation which may further exacerbate:
• Obesity
• Insulin resistance
• Neuroinflammation
• Brain dysfunction
Hence even without coeliac disease, gluten sensitivity is of critical
importance
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Gluten Grains
An easy way to remember the gluten grains is through the acronym
BROWS:
• Barley
• Rye
• Oats (through cross contamination rather than the oats themselves)
• Wheat – includes cous cous, tabbouleh, farro, kamut, spelt
Many commercially available foods contain gluten – but it is easy to
avoid with practice!
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Not enough
Fibre
Chronic
illness
Stress
Pollution
Food
choices
Antibiotics
Caesarean/
Formula Fed
Ageing
PPIs
Factors
that can
disturb gut
microflora
Food
sensitivities
eg gluten
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Bloating
Reflux
Non gut
conditions
IBS
POOR
GUT
HEALTH
Constipation
IBD
Leaky gut
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Healthy Gut
Leaky Gut
Intestinal
Mucosal
Cells
Normal Tight
Junction
Compromised
Junction
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Leaky Gut
=
Leaky Brain
Source: https://upload.wikimedia.org/wikipedia/commons/a/a6/NIA_human_brain_drawing.jpg
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Optimise Gut Health
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Remove ‘insults’
• Gluten, other food sensitivities
• Toxins
• Sugar, alcohol
• Undesirable bacteria (natural anti-microbials may be useful eg garlic,
caprylic acid, oregano)
• Stress
• Certain medications (if prescription then MUST discuss and agree
with GP)
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Chewing
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Oral Hygiene – Oil Pulling
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Tooth decay
Kills bad
breath
Gums and jaw
Immune
System
Heals cracked
lips
Benefits
of oil
pulling
Prevents
cavities
Reduces
inflammation
Whitens
teeth
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Digestive Enzymes and Hydrochloric Acid
• Stomach acid (hydrochloric acid) and digestive enzymes are needed
for digestion
• With age, the gut produces fewer digestive enzymes, making it harder
to breakdown the proteins, fats and carbohydrates in food
• Lack of digestive enzymes / stomach acid can lead to bloating,
malabsorption, nutrient deficiencies
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Apple Cider Vinegar
One teaspoon of apple
cider vinegar in a little
water before meals can
improve digestion
Digestive Enzymes
Some people may find a digestive enzymes supplement
useful for a short period
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Other Ways to Improve Digestion
Eat real foods
Eat fermented
and cultured
foods
Be good to
your liver
Get hydrated
Manage your
stress
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Foods that Heal the Gut
• Fermented foods
• Vegetables
• (Dairy) / Non-dairy eg coconut milk
• Beverages eg water kefir, Kombucha
• Prebiotic foods – green leafy vegetables, chicory,
Jerusalem artichoke, apples, berries, olives, onions,
mushrooms, almonds, asparagus, garlic
• Bone broth – must use organic bones
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Nutrients & Supplements to Heal the Gut
Live bacteria
supplement
Vitamins
A&D
Digestive
Enzymes/ACV
Curcumin
Essential
Fatty Acids
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Fasting
• Fasting allows the gut to perform a self cleaning action between
meals
• Insulin (a hormone released when we eat) inhibits melatonin (the
sleep hormone)
• Cell breakdown and repair processes occur when we fast e.g. betaamyloid is broken down
• Insulin sensitivity is increased by fasting
• Brain derived neurotrophic growth factor (BDNF) is increased which
promotes production of new neurons in the brain. This is important
for anyone suffering from neurological diseases
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Time Restricted Fasting
Recommended:
• A long stretch of at least 12 hours with no food (between dinner
and breakfast)
• Fast at least 3 hours between evening meal and bedtime
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Home Study Module Week 4
• Changing Limiting Beliefs into Supportive Beliefs
• Continue with Self Care Planning and Mindfulness
Engage your
Mind
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Limiting beliefs
Many people have beliefs that prevent them achieving their goals
• Common limiting beliefs around health include
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I always fail
I can’t lose weight
I can’t stick to a diet
I am always getting ill
I have no time
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Activity 4 - Limiting Beliefs
• Write down one of the limiting beliefs you identified as part of the
Well Formed Outcome exercises
• Above it write in red in large letters I USED TO BELIEVE ……
• Screw up the piece of paper and throw it over your shoulder or
towards your past
• Re-write “I used to believe ……..” – and screw up and throw 2 more
times
• On a new piece of paper create a new belief to replace the old belief
– Now I believe …….. See yourself with this new belief
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Summary of today
• All disease begins in the gut
• The gut bacteria are vital for gut and brain health
• Gluten, dairy, sugar, alcohol, antibiotics, PPIs, other medications, stress,
infections, toxins and other foods can have a negative effect on gut health
• Vegetables, fruit, nuts, seeds, olive oil, apple cider vinegar, fermented
foods have a positive effect on gut health
• Specific nutrients and supplements that help heal the gut if needed
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Feedback questionnaires
• Feedback is welcome – please complete now and hand-in on your
way out.
• Thank you !
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