Asparagus is a great prebiotic food.

Asparagus is a great prebiotic food.



Keeping healthy is all about balance and the surest way to throw your entire system out of whack is to have an imbalance between the microorganisms that live in the digestive tract. The microbes that live in your intestines consist of bacteria, viruses, and yeasts that impact your physical and mental health as well as your immunity. This microbial environment is often called the “gut biome” or “gut flora” and our health often depends on whether or not our intestines are blooming with or deficient in these microorganisms.

Here are ways that you can support your gut health and enhance your overall well-being.

Eat Fermented Food

Fermented foods are a natural source of probiotics, which help to regulate the microbiome environment and prevent inflammation, gas and other problems associated with a growth of bacteria in the gut

Sources of probiotics in food are

  • Greek yogurt
  • kefir
  • kimchi
  • kombucha
  • miso 
  • sauerkraut
  • tempeh 

Eat Prebiotic Fiber

Probiotics feed on nondigestible carbohydrates called prebiotics. If you have enough prebiotics then your gut biome will flourish.

Foods that are rich in prebiotics include:

  • asparagus
  • bananas
  • chicory
  • garlic
  • Jerusalem artichoke
  • onions
  • whole grains

Stay Away From Sugar and Sweeteners

Eating sugar or artificial sweeteners can cause a condition called gut dysbiosis, which means that some microbe strains are overpopulating others, which in turn, influences brain and behavior. Sometimes this type of imbalance can also lead to the type of metabolic resistance that leads to diabetes Type 2. Even though is not actually a sugar, an artificial sweetener has been known to increase blood sugar as the brain’s reading of the taste is “sweet” registering a false signal about glucose in the body and overworking the pancreas.

Avoid Taking AntibioticsOne of the most damaging agents to gut microbiota and immunity is that it kills off at least some of, if not all of the gut bacteria in your body. It can take as long as six months for your body’s delicate gut biome to rebalance itself. Whenever possible, ask your doctor to prescribe alternative options to prescribing an antibiotic.

Exercise Every Day

Exercise has many benefits including keeping your heart health and weight loss but it also can help create a healthy deposit of gut flora in your body. A 2004 study found that exercising every day has an impact on gut microbial diversity. The greater the variety of microbes in your body, the more immune defenses your body will have if you do get sick.

Take Supplemental Prebiotics and Probiotics

Both prebiotic and probiotic supplements are widely available in drug stores and health food stores, but repopulating and balancing your biome can be a tricky business. Supplemental prebiotics is available in drink and yogurt form, as well as capsule form and there, are many different strengths and strains of friendly bacteria that can come into play as you try to repair your interior intestinal environment.

At the Pinewood Natural Healthcare Centre, our goal is to get to the bottom of why you might be suffering from a gut biome imbalance in the first place or address any chronic illness that might be causing the necessity for taking antibiotics in the first place. Visit the Pinewood Natural Healthcare Centre website that has a list of full services and products at www.pinewoodhealth.caor call our Toronto Office at (416)-656- 8100. We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at and we would be happy to answer any question that you have about our holistic health services, which includes weight loss, homeopathy, \\and naturopathic services.



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