did you know
healthy gut healthy you
How to nourish and support the body’s second brain
pnp.co.za | salt | 1
did you know
Good health begins in the gut The gut is the only organ system that can function without
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99%
of the body’s *microbiome is found in the digestive tract
70%
of your immune system is located in your gastro-intestinal tract and works hard to help you fight infections like tummy bugs, colds and flu
WHAT DOES IT MEAN? *The gut microbiome is a vast colony of millions of bacteria and fungi in your gastrointestinal tract. It has a big influence on your metabolism, body weight, immune system, appetite and mood.
95%
of your body’s serotonin (the body’s mood-boosting hormone) is produced in a healthy gut.
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Source: Grundy Wellness blog; Mayo Clinic
There’s about 9 metres of intestine and there are millions of neurons along its convoluted coils – more than in the spinal cord and peripheral nervous system.
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Health benefits of a high-fibre diet
did you know
Fibre is the superfood you should be eating more of as it will improve gut health as well as overall health and wellness.
DID YOU KNOW? When digestion is compromised, the body can under-produce feelgood hormones like serotonin. Low serotonin is associated with anxiety, depression and other mental health illnesses
WHAT IT DOES IN YOUR BODY
WHY IT WORKS
Assists with weight management
Fibre-rich foods tend to be more filling, which helps with appetite control.
Maintains bowel
More fibre lowers the risk of colorectal cancer, haemorrhoids and diverticular disease.
health Lowers cholesterol
Fibre helps lower cholesterol by binding with cholesterol particles in your digestive system and moving them out of the body before they’re absorbed.
Better control of blood sugar levels
Fibre can slow the absorption of sugar and help improve blood sugar control. pnp.co.za | salt | 3
Choose wholegrains Wholegrain foods are rich in dietary fibre. A fibre intake of approximately 25g a day is recommended for optimal gut health. Here’s how to increase your fibre intake:
CHOOSE BRAN-RICH CEREALS OR TOASTED WHOLEGRAIN BREAD FOR BREAKFAST SWAP REFINED GRAINS FOR WHOLEGRAINS LIKE BROWN RICE, WHOLEWHEAT PASTA, BARLEY, QUINOA AND BULGUR WHEAT. EAT 5 SERVINGS OF FRUIT AND OR VEGETABLES A DAY Look for Livewell – Pick n Pay’s health brand – for wholegrain foods that support gut health.
Gut Glossary DO YOU KNOW HOW TO TALK ABOUT YOUR GUT? /prebiotic/ These are non-living, non-digestible carbohydrates that act as ‘fertilizers’ in the gut so that good bacteria can grow. Good sources: Honey, bananas, onions and leeks /probiotic/ These are foods and supplements that contain live organisms, usually specific kinds of good bacteria, that populate the gut with healthy microbes. Good sources: yoghurt, kombucha and kefir
�ealth coach
BB12 CULTURE BOOST As a commitment to the PnP Livewell journey, millions of live probiotic bacteria have been added to some of our delicious yoghurts
Prebiotics + probiotics = a healthy gut
4 WAYS TO BOOST GUT HEALTH
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QUIT SMOKING Research shows a direct link between a disrupted microbiome and immune system and tobacco smoking. CUT-BACK ON HIGH-FAT FOODS Red meats and processed fatty foods, do not support good gut health. EXERCISE REGULARLY Movement promotes good bacteria by reducing stress and promoting endorphins. EAT MORE FOODS RICH IN PROBIOTICS Yoghurt is rich in live cultures that improve digestion, boost immunity and reduce discomfort.
TOP TIP Practise mindful and intuitive eating to prevent overeating.
CONSCIOUS COOKING Give gut health the go-ahead with these do-good recipes:
GUT REPAIRING CHICKEN BROTH Heat a glug oil in a pot and sauté 1 chopped onion and 3 sliced leeks until soft. Add 3 skinless chicken breasts on the bone, 5 sliced carrots, 4 sliced celery sticks, 1 cup (250ml) pearl barley, a sprig thyme, 2 bay leaves and 10 cups (2.5L) water. Simmer for 45 minutes. Remove chicken and shred with two forks. Return meat to soup. Season and serve. SERVES 4-6
HOMEMADE KIMCHI Toss together 6 chopped garlic cloves, 4cm peeled and grated ginger, 4 chopped chillies and 1 shredded PnP white cabbage. Coat cabbage mixture with 1 Tbsp (15ml) each salt and paprika until wilted (it should release some juices). Tightly pack into a jar and pour over juices. Place a weight on cabbage to submerge in juices. Cover loosely. Store in a cool place for 2 weeks or until pungent. Serve as a side. SERVES 4
BENEFITS OF A HEALTHY GUT Improves absorption of nutrients, reduces bloating, enhances immune function and regulates bowel movements.
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Good gut groceries
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BOOST THE FIBRE CONTENT OF YOUR BOLOGNAISE SAUCE BY GRATING IN AN ONION, CARROT AND BABY MARROW (HALF OF EACH VEGETABLE PER SERVING = 4G OF FIBRE)
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LOOK OUT FOR 1. PnP Livewell beetroot flavoured bulgur wheat; 2. PnP Livewell low fat plain yoghurt; 3. PnP Livewell full cream yeast free kefir plain; 4. PnP Livewell Swiss muesli; 5. PnP Livewell butter beans; 6. PnP Livewell popped sorghum; 7. PnP Livewell wholegrain cereal Contact PnP’s registered dietitian for more health and dietary advice, email healthhotline@pnp.co.za, call 0800 11 22 88 or visit adsa.org.za