Restoring the microbiota

There are so many factors in the modern lifestyle that provide a negative impact on gut bacteria. Stress, poor diet and antibiotic use are some of the big hitters.

These foods enhance the growth of beneficial bacteria and decrease potential pathogen populations. Think brightly coloured whole foods, plenty of fibre, moderate fat and moderate protein.

Brightly colored foods

Nuts and seeds - Flaxseed meal, hazelnuts, pecans

Fruits - Blueberries, blackberries, cherries, strawberries, plums, raspberries, red apples, purple grapes

Vegetables - Carrots (purple and red), red cabbage, spinach, red onions, broccoli, red lettuce, red capsicum

Grains - Red and black rice

Other - Black olives and olive oil

Prebiotic rich foods

Jerusalem artichokes, onions, leeks, garlic, asparagus, cabbage, broccoli, beans, beetroot, sunflower seeds, pumpkin seeds, linseed

Prebiotic like foods

Dark Cacoa, blueberries, almonds, green tea, brown rice, carrots

Resistant starches

Legumes, green bananas, sweet potato, oats, cashews, potatoes (cooked and cooled)