GUT MICROBIOME
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'In the UK, 96% of us are not meeting the recommended 30g fibre per day' Dr Emily Leeming
70% of our immune system is in our gut... A healthy, strong and diverse gut microbiome plays an essential role in reducing inflammatory bacteria and boosting our immune system. Dysbiosis (damage to the gut microbiome) is very common, recent research finding 60% of common health conditions are related to chronic low grade inflammation. Some symptoms, when inflammation is present, include fatigue, depression, skin breakouts, bloating, headaches, joint pain, worsening menopausal symptoms. Small, simple changes can make a huge difference to our gut micro-biome, which then helps manage inflammation and our immune system - and in turn, helps balance numerous common health conditions and mood. |
how to improve your Gut Microbiome
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We can add small and powerful lifestyle changes to help improve our own gut heath. These include sleep and relaxation, eating slowly and earlier in the day, time restricted eating, breathing slowly through our noses, exercise, stress management, connection to other people, and drinking plenty of water... all help towards a healthier, more productive life.
Adding PRObiotics (live microbes ie FERMENTED food and drinks) to your diet. It's recommended to eat 3-5 ferments per day. It's quite easy to add these into your meals and snacks, as there is a surprising variety. You can make your own, which is lots of fun, or purchase, where possible, artisan made, unheated probiotics (Although dead microbes also have a positive effect). These include: Kombucha, Kefir, Tibicos, Miso, Kimchi, Krauts, Cheese, Natural Yogurt, Fermented Soy, Vinegar and Tepache. Also: Sourdough, Real Coffee, 'Raw' Cacao, some wines, beer, mead and cider. PREbiotics and fibre is what your gut microbiome needs to thrive. Research suggests a diverse, colourful mix of 30 or more prebiotics per day, keeps the biome interested and diverse. 'Eat the Rainbow'... leafy reds and greens, beans, nuts, seeds, fruit, vegetables, herbs, spices. The more colourful, the better! Have a look at our nature friendly BareFoot Produce, fresh from our garden, for some inspiration and what's available now. Grow your own, and where possible, buy organic. Biome Boost is a wonderful wholefood-fibre to help improve the diversity. |
BIOME BOOST
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Biome Boost, a wholefood Prebiotic, is an amazing taste explosion of over 35 real ingredients - created as an easy way to add an enriched variety of fibre, nutrients and plant diversity to your daily life to help your friendly gut bacteria thrive.
The variety adds texture to your meal, which helps you eat slower and savour more flavour. I make Biome Boost in small batches, so it is always fresh and seasonal. No 2 batches are ever the same. What's not grown in our happy, nature friendly patch, is sourced as organically and ethically as possible. Add your daily scoop into porridge, yogurt, on salads, in scrambled eggs - on top of your mail meal... experiment to your heart's content! The recommended daily serving is 15g (30ml or 1/8 cup). £16 or 2 for £30 Vegan friendly. Can be frozen. Use Biome Boost as part of a healthy lifestyle. Do not exceed the recommended daily dose (15g). Supplements should not be used as a substitute for a varied diet. |
Ingredients & Allergy advice in Bold:
Nuts: Cashew, Hazel, Brazil, Almonds. Seeds: Pumpkin, Golden Flax, Sesame, Sunflower, Hemp, Blue Poppy, Fennel. Dried Herbs & Flowers: Mint Varieties, Bronze Fennel, Lavender Flowers, Lemon Balm, Parsley, Red Orach, Ground Ivy, Nettle, Rosemary, Mustard Red Frills, Marjoram, Crimson Clover, Sage, Cleaver. Dried Fruit: Apricot, Currants, Fig, Sour Cherry, Goji Berry, Mango, Ginger Root, Unwaxed Lemon. Mushroom UK Grown Fruiting Bodies: Lions Mane, Reishi, Shitake. Cornwall Seaweed: Dulse, Kelp, Sea Salad. Other ingredients: Flaked Quinoa, Hemp Powder, Crillio Cacao Nibs, Baobab Powder, Dessicated Coconut, Cinnamon Powder, Moringa Powder, Nutmeg Powder, Ground Turmeric Root, Black Pepper.
Nuts: Cashew, Hazel, Brazil, Almonds. Seeds: Pumpkin, Golden Flax, Sesame, Sunflower, Hemp, Blue Poppy, Fennel. Dried Herbs & Flowers: Mint Varieties, Bronze Fennel, Lavender Flowers, Lemon Balm, Parsley, Red Orach, Ground Ivy, Nettle, Rosemary, Mustard Red Frills, Marjoram, Crimson Clover, Sage, Cleaver. Dried Fruit: Apricot, Currants, Fig, Sour Cherry, Goji Berry, Mango, Ginger Root, Unwaxed Lemon. Mushroom UK Grown Fruiting Bodies: Lions Mane, Reishi, Shitake. Cornwall Seaweed: Dulse, Kelp, Sea Salad. Other ingredients: Flaked Quinoa, Hemp Powder, Crillio Cacao Nibs, Baobab Powder, Dessicated Coconut, Cinnamon Powder, Moringa Powder, Nutmeg Powder, Ground Turmeric Root, Black Pepper.
References:
Dr Will Bulsiewisz: 'Plant Powered Plus'.
Tim Spector: 'Ferment: The Life-Changing Power of Microbes'.
The Fibre Factor: BBC Radio 4, Hugh Fearnley-Whittingstall.
Prof. Chris Van Tulleken: 'Ultra Processed People'.
Dr Will Bulsiewisz: 'Plant Powered Plus'.
Tim Spector: 'Ferment: The Life-Changing Power of Microbes'.
The Fibre Factor: BBC Radio 4, Hugh Fearnley-Whittingstall.
Prof. Chris Van Tulleken: 'Ultra Processed People'.
