Did you know that between 70-80% of immune cells are present in our gastrointestinal (GI) tract? 

Research has revealed that the microorganisms in our gut, also known as the gut microbiota or gut flora, play a vital role in regulating our immune system's response to inflammatory diseases and external pathogens that can harm our bodies.

What exactly is the gut microbiota?

It consists of a diverse community of microorganisms, including bacteria, fungi, and viruses, that reside in our digestive tracts. These microorganisms not only contribute to improved digestion but also help maintain a healthy immune system.

What role does the gut microbiota play in the immune system?

The gut microbiota's impact on our immune system goes beyond digestion. Recent studies suggest that disturbances in the gastrointestinal system can send signals to our central nervous system (CNS), potentially triggering mood changes. Our GI tract cells continuously communicate with our hormonal and brain cells, exchanging information about our emotions and diet.

Scientific research has demonstrated that a healthy microbiota can effectively manage inflammatory responses, whether they stem from anxiety or viral infections, thereby helping to restore equilibrium in our bodies.

Taking care of our microbiota through a well-balanced diet is a crucial step towards maintaining the delicate balance of microorganisms in our gut and preventing gastrointestinal disorders as well as mental health conditions.

How can we maintain a healthy microbiota?

There are several elements that can help us maintain a healthy and balanced microbiota or even restore it:

Probiotics: These are live bacteria that help maintain a healthy microbiota and are found naturally in fermented foods such as yogurt, kefir, sauerkraut, kombucha, etc. It has been proven that they can help reduce inflammation and stress in our bodies. Some probiotics have been shown to improve symptoms of stress, anxiety, and depression. They can also be taken as supplements.

Prebiotics: These are a source of food for the healthy bacteria in your gut. They are carbs that our bodies can't digest, and they help the good bacteria in our gut to grow. They are found in foods high in fiber, such as whole grain cereals, nuts, vegetables, and fruit.

Omega-3 fats: These can increase good bacteria in the gut and reduce the risk of brain disorders. They are found in chia and flax seeds, walnuts, and fatty fish.

Polyphenol-rich foods: Polyphenols increase healthy gut bacteria and may improve cognition. It's found in cocoa, green tea, olive oil and coffee.

Tryptophan-rich foods: The amino acid gets converted into the neurotransmitter serotonin. Foods high in tryptophan include turkey, eggs, and cheese.

Seek advice from health experts and reliable sources. If you have any doubts or want to improve your eating habits, you can always book a nutrition consultation with one of our registered nutritionists.

Here is a list of meals that can help you balance and take care of your microbiota: Chickpea Cookie, Cranberry Chocolate Granola Bar, Cajun Roasted Nuts, Mixed Berry and Homemade Granola Parfait, Oatmeal with Greek Style Yogurt Fruits & Nuts, Roasted Sweet Potato and Feta Salad and Superfood Salmon Salad. 

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