Paa Tanzania – issue 103

Page 26

Gut health

Go with your gut instinct

and top up with probiotics

Bacteria are often thought of as sources of disease, but not all of them are bad. In fact, your gut, which is full of trillions of microbes, is dependent on the friendly ones to function well. This is something long recognised by the Fiti Co-op social enterprise that has been helping Tanzanians top up their good bacteria through the sales of homemade probiotic-enhanced yoghurt since 2004. Here’s our guide to good gut health.

Look after your gut and it will look after you.

to our health. The microorganisms work

cells embedded in its walls and

together to break down our food and help

which communicates with the brain and

Most of the time, when it comes to nutri-

us fight infection. Having the right gut

can trigger huge emotional shifts. If bad

tion we like to think in terms of macros

bacteria has been linked to weight loss,

bacteria are running rampant in the stomach

and micros (that is macronutrients such

improved digestion, enhanced immune

and causing indigestion or nausea in the gut,

as carbohydrates, fats and proteins and

function, healthier skin and the reduced

it can send signals to the brain that affect

micronutrients such as individual vitamins

risk of some diseases. However, having a

the way you think. Psychological symptoms

and minerals), but it turns out we should also

predominance of unhealthy microbes in

generated by disturbances in the gut can

be taking microbes into account.

the gut may contribute to weight gain,

include depression, anxiety and brain fog.

Our bodies contain trillions of microbes. In fact, bacteria cells inside us outnumber human cells by about 10 to 1. The most

high blood sugar, high cholesterol and other disorders.

Are you eating the right foods to help your good gut bacteria?

dense microbe population is in your

The second brain

gastrointestinal tract (or gut) where they play

Our gut microbiome – the name for complex

diversity and stability of your gut bacteria. It

a critical role in digestion, immune function

community of microorganisms inside us –

is important to have a varied diet as a healthy

and weight regulation.

does not only have a bearing on our physical

gut has a varied community of microbes,

health. If you’ve ever “gone with your gut

each of which prefers different foods.

The majority of these gut bacteria are

The food you eat has a large bearing on the

quite harmless, some are helpful and

instinct” to make a decision or felt “butterflies

a small number can cause disease. We

in your stomach” when nervous, you’re likely

based foods with a variety of whole

each have enough bacteria inside us to

getting signals from your second brain. That

grains, beans and fruit as they all contain

fill a soup can and while this may be a

is what scientists are now calling the gut

high amounts of fibre, which is the best

rather unsavoury fact, having a large and

because of the enteric nervous system – two

fuel for your gut bacteria.

diverse variety of bacteria inside us is key

thin layers of more than 100 million nerve

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Paa Tanzania

The emphasis should be on plant-

Try to limit the amount of highly


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