LET’S DISCOVER THE MICROBIOME
Song : ‘Like A Rainbow’ – Rolling Stones
I hadn’t ever heard about THE MICROBIOME until 2025 and since then I regularly hear the word Microbiome. So what exactly is the Microbiome and why am I suddenly hearing about it?
My research led me to find out that the microbiome is like a busy community that lives in and on all of us. It is basically a community of microorganisms such as bacteria, viruses and fungi that inhabit our body but mostly in the gut. A happy microbiome sharpens the immune system, helps with good digestion and can even boost your mood.
The microbiome is a group of microorganisms that constantly change in response to what we eat, exercise and various medications.
To maintain a healthy microbiome we need a healthy gut. Plant based foods are a great start but adding foods that contain live bacteria such as yoghurt and kefir, fermented veggies such as non pasteurised sauerkraut and kimchi and tempur, miso or kombucha will ensure your microbiome is healthy and happy.
To ensure a healthy microbiome aim to eat at least 30 different plants each week! This is often referred to as ‘Eating the Rainbow’, it sounds a lot but by including nuts, seeds, legumes such as chick peas and lentils, whole grains such as oats and quinoa it is very easy to manage. In addition, enjoying small amounts of dark cocoa, red wine and extra virgin olive oil in moderation can provide the powerful polyphenols your microbiome needs to truly thrive.
These gut friendly fermented foods such as kefir, kombucha and kimchi were unfamiliar to me but as I was often hearing about how good they are for you I decided to give them a try.
KEFIR- I discovered that I love Kefir, it is slightly more tangy than yoghurt and can be used to replace sour cream , made into dressings, dips, sauces and even desserts. I mainly have it topped on overnight oats and chia pudding with added berries and a few nuts for breakfast. Truly delicious and satisfying!
MISO- Miso can be bought in satchels and by adding hot water makes a hearty drink or it can be used for the base in soups and casseroles. My favourite is Shitake Mushroom Miso Soup. Just add to boiling water and stir. I usually add some chopped parsley or mixed herbs. It only has 31 calories per serve and is warming and satisfying as a snack on a cool day.
KOMBUCHA- Kombucha is a refreshing cold drink found in most supermarkets. It comes in a variety of flavours and I always get it with no added sugar. My favourites are ginger and lemon, passionfruit and raspberry lemonade.
KIMCHI and SAUERKRAT- Both are made by pickling fresh cabbage. I have a spoonful with a salad, sauerkraut is fairly plain in taste but kimchi is usually spicy with added red pepper and red chilli. I buy mine from the refrigerator section at my local green grocer. Both are low in calories but best eaten in small, consistent amounts due to the sodium (salt) content.
When adding more plant based foods to your diet it is recommended to drink lots of water to aid digestion , slowly build up to about 30 plants per week and avoid ultra processed food as these can starve the good bacteria.
‘Easy fermented food recipes’ or BBC Good Food: Fermented Food recipes are fantastic resources to incorporate fermented foods into your diet.
Another reason to have a healthy gut microbiome is its direct impact on brain health. Modern research reveals that a flourishing gut is the secret to sharper cognitive function, stable moods and reduced anxiety. A heathy gut clears away brain fog and bolsters the immune system.
If you are like me and inspired to become a healthy centenarian then prioritising whole, fermented foods over ultra processed foods and ‘eating the rainbow’ is a great start. You can even enjoy small amounts of dark cocoa, red wine and extra virgin olive oil in moderation, as these polyphenol-rich treats provide the perfect fuel for a thriving microbiome.
Let me know in the comments below what fermented foods you enjoy and how you incorporate them into your daily diet.
Until next time ‘Keep on Rocking and Rolling’
Kim
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