This is MedMind. The newsletter for science backed tips to optimise your diet, sleep and exercise.

In this edition we cover:

❓Why is the gut microbiome important?

🛠️ What can you do to support it?

🧫 What’s the deal with probiotics?

🥘 Three recipes to build up your gut microbiome

Today, we're diving into the fascinating world of the gut microbiome: a complex community of billions of microorganisms living in our digestive tract. These microorganisms, primarily bacteria, are crucial for various bodily functions, including digestion, nutrient absorption, and immune system support.

Why is the gut microbiome important?

Recent research highlights its profound impact on our mental health and cognitive function through the gut-brain axis. This two-way communication system links your brain with your intestine, meaning that a healthy gut can significantly influence mood, stress levels, and brain functioning .

In general, the more diverse your gut bacteria are, the better. What we want is a thriving community of different bacteria, rather than billions of copies of the same ones.

How do I diversify my gut?

Improving your gut microbiome starts with the right diet. Foods rich in fiber, probiotics, and prebiotics can foster a diverse and thriving gut microbiome. It’s quite simple- the more diverse your diet, the more diverse your gut microbiome.

Of course, you also have to eat the right stuff. Ultra- processed foods containing emulsifiers (chocolate, mayonnaise, peanut butter, ice cream) have been shown to increase inflammation in the intestine and kill the good bacteria. The classification of food into processed and non- processed can be a bit confusing, so here is a quick run down:

Group 1. Unprocessed/ minimally processed. Have had inedible parts removed or have been ground. Examples include fruit and vegetables, whole pieces of meat, eggs, dried herbs. The best type of foods for your microbiome.

Group 2. Processed foods. Foods from group 1 combined with a few other ingredients to make a new product. Here, examples include pickled items, salted peanuts, plain tofu. Most of the time, equally as good for you as group 1 with some exceptions. Fermented and pickled foods are particularly good for your gut bacteria (more on that later)

Group 3. Ultra- processed foods. foods that have undergone intensive manufacturing process. Will usually contain upwards of 10 ingredients. Examples include, chocolate bars, breaded meats, ready meals, crisps, (most) breakfast cereals, ice cream. Try and avoid these where possible.

If you are unsure how to spot ultra- processed foods during your weekly shop, here is is a good rule to follow: the more packaging and ingredients it has, the more processed it is.

Most items in the vegetable section rarely have more than a sticker on them. A cheese string often has 3 layers of plastic to get through before you get to the actual food….

Another rule of thumb, this time for promoting good bacteria, is to eat 30 different plants every week. Although this may seem difficult (I don’t think I could name 30 different vegetables off the top of my head for example), it is important to remember that plants aren’t just fruits and vegetables.

Spices such as paprika and chilli are plants. Coffee is a plant. Nuts and grains are all plants. Even dark chocolate (>70%) counts! It is a lot easier than many people think to hit the 30/week target

What about probiotics?

You are probably familiar with the word “probiotics” even if you may not entirely know what it means. There seems to be a growing market for probiotic supplements as more people find out about the importance of gut health. Essentially, they are a supplement of live bacteria that you can take in the hope of improving your gut microbiome.

I say “in the hope” because there has been little evidence to show they actually do anything other than arrive in your digestive tract.

Yakult, one of the biggest producers of a probiotic yoghurt, can only really claim on their packaging that it “increases bacteria in the gut”. Plus remember- it is diversity we are after, not amount. Billions of copies of a single strain of L. casei will probably do little for our overall gut health. It also contains lots of sugar and skimmed milk powder, firmly putting it in the “ultra- processed” group of foods.

The key is variety. A probiotic yoghurt might be useful providing that you combine it with other probiotics. Naturally probiotic foods include: kefir, kimchi, sauerkraut, yoghurt, miso, kombucha, pickles. Anything that is fermented is likely to have live bacteria in it that will be good for your gut.

Prebiotics are also a great way to nurture your gut microbiome. These are foods, usually rich is fibre, that feed the bacteria already colonising your gut. Here examples include bananas, onions, leeks, asparagus, oats, barley and apples. Cocoa powder has also been shown to promote friendly bacteria growth!

So in summary:

• A healthy, diverse gut microbiome can improve our immune system, cognitive function and mental health

• Try to avoid ultra- processed foods and eat 30 different plants every week

• Probiotics are good, providing you have variety and are wary of ultra- processed supplements

• Prebiotics are the foods that support the good bacteria in your gut

With all that in mind, have a look below for three delicious and simple gut-friendly recipes that will help you nourish your microbiome and, in turn, support your overall well-being. Each recipe has also been given “plant points”- the number of different plants in the ingredients list.

💚 Green Smoothie: 7 plant points

Ingredients:

• 1 medium banana

• 150ml Kefir

• 50ml non- dairy milk

• 1 tbsp chia seeds

• Handful of kale

• 4 fresh mint leaves

• 1 tsp fresh ginger

• vanilla extract to taste

Methods:

1. Throw all your ingredients into a blender and blend until smooth

🌶️ Two- bean Chilli: 12 plant points

This is a quick and easy midweek meal full of fibre and protein. It serves 4 but it keeps well in the fridge for meal- prep.

Ingredients:

• 1 medium brown onion, finely chopped

• 1 clove of garlic, crushed

• 1 red pepper, finely chopped

• 400g can red kidney beans

• 400g can black beans

• 400g can chopped tomatoes

• vegetable stock cube

• 1 carrot, finely chopped

• 1 tbsp tomato puree

• 1 tbsp smoked paprika

• 1 tbsp chilli powder (or to taste)

• 1 tbsp dried mixed herbs

• Honey to taste

• Cooked rice to serve

Method:

1. Fry the onion, pepper and carrot in a drizzle of oil for 5 mins. Add all your spices, herbs and garlic and fry for a further 5 mins. Crush in your vegetable stock cube. Add around 200ml of boiling water.

2. Add your chopped tomatoes and tomato puree. Cover and simmer for 15 mins. You can add more water if you find the dish drying up.

3. Uncover the dish and add the red kidney and black beans. Add the honey, salt and pepper to taste. Cover and simmer for a further 10 mins.

Serve over some rice, add some sour cream and you are ready to go.

🍲 Buddha Bowl: 10 plant points

Ingredients:

• sweet potato

• 1 carrot, peeled into ribbons

• 2 radishes, finely chopped

• 1 cup red cabbage, shredded

• olive oil

• Tahini sauce

• ½ cup Sauerkraut/Kimchi

• 1 lemon wedge

• 1 tsp sesame seeds, roasted

• 2 cups cooked brown rice

• salt and pepper

Method:

1. Cut the sweet potato into cubes, place on parchment paper. Drizzle with olive oil and add a shake of salt and pepper. Roast at 200C for 20 minutes or until golden brown

2. Toss the radish, carrot and cabbage with a squeeze of lemon. Add salt and pepper

3. Assemble your bowl- place the rice at the bottom and layer on the sweet potato, radishes, carrots, cabbage and sauerkraut/ kimchi. sprinkle on the sesame seeds and serve with Tahini sauce.

PLUS: Starting from this week, each edition of MedMind will have a weekly challenge to help you optimise one of your diet, sleep and exercise 👇

MedMind Weekly Wellness Challenge

Keep a food diary for the week and count how many plant points you get. See if you can go up a medal rank for the following week.

🥇>30

🥈20-29

🥉<20

As always, leave any questions you have in the comments and make sure to check your inbox for the next issue!

All the best,

Jan