Gut Health 101

In the realm of wellness, there’s a silent factor often overlooked but immensely important for our well-being: our gut health. Far beyond just digestion, our gut plays a pivotal role in our overall health, influencing everything from our immune system to our mood. Understanding the principles of gut health and nurturing it can truly transform our health from the inside out.

What exactly do we mean when we talk about gut health?

Gut health refers to the balance and harmony of the microorganisms living in our digestive tract, collectively known as the microbiome. These microorganisms include bacteria, fungi, and other microbes, which work synergistically to support various bodily functions. When this delicate balance is maintained, our gut functions optimally, aiding in digestion, nutrient absorption, immune system regulation, and even influencing our mental health and how we sleep.

The power of a healthy microbiome

Science is increasingly proving that having a healthy microbiome isn’t just nice to have, it’s a cornerstone of your overall vitality. Research has linked a diverse & balanced microbiome to a myriad of health benefits, including improved digestion; reduced incidence of IBS, intolerances, and constipation, strengthened immunity, better mental health & even reduced risk of chronic diseases like obesity, diabetes & cardiovascular issues.

On the flip side, an imbalance in the gut microbiome, known as dysbiosis, can cause a host of unpleasant symptoms like bloating, gas, irregular bowel movements, brain fog, and food intolerances. There are also links between dysbiosis & an increased predisposition to autoimmune conditions & mental health issues such as depression & anxiety.

The role of fibre: feeding the microbiome

One of the fundamental ways to support gut health is through dietary fibre. Fibre serves as the primary food source for beneficial (good) gut bacteria, allowing them to thrive and maintain a balanced ecosystem. Adequate fibre intake not only promotes bowel regularity but also helps reduce inflammation and supports overall gut integrity, by keeping food moving through the body & eliminating it efficiently.

Prebiotics & Probiotics – What’s the difference?

In addition to fibre, incorporating prebiotic and probiotic foods into our diet can further enhance gut health. Prebiotics are non-digestible fibres that reach the gut microbiome, providing food for good gut bacteria. Great sources of prebiotics include leeks, artichokes, figs, garlic, chicory, bananas, apple, onion.

Prebiotics, on the other hand, are live beneficial bacteria strains that can grow & flourish in the gut when consumed in adequate amounts.

The fermentation factor

Fermented foods have been prized for centuries for their role in promoting digestive wellness. Fermented foods undergo a natural process of lacto-fermentation, where beneficial bacteria like lactobacilli and bifidobacteria convert sugars and starches into lactic acid, preserving the food and enhancing its flavour and nutritional profile. This fermentation process not only increases the shelf life of foods but also introduces probiotic bacteria into our gut when consumed. Foods like sauerkraut, kimchi, kefir, tofu, tempeh, and live yogurt are rich sources of these beneficial bacteria, providing a potent dose of probiotics to support gut health.

Incorporating a variety of fermented foods into your diet, not only adds delicious flavours but also supports a healthy, happy gut microbiome. Win-win!

Tempeh: a gut health superstar

Tempeh is made from fermented soybeans, originating from Indonesia, and has both pre & probiotic properties. It’s packed with fibre & beneficial bacteria, specifically the strain of Bacillus subtilis. This dynamic combination makes tempeh a powerhouse for gut health.

Adding tempeh to your weekly diet can contribute to improving your gut health. Its probiotic properties can help replenish & diversify the gut microbiome, while its prebiotic fibre nourishes existing beneficial bacteria. It’s also a complete protein source, providing all essential amino acids, along with other nutrients like iron & calcium, making it a nutritious addition to any diet.

Incorporating tempeh into your meals doesn’t have to be complicated. From stir-fries to sandwiches and salads, tempeh’s versatility makes it an easy and delicious option for boosting gut health. Whether marinated, grilled, or crumbled into salads, the possibilities are deliciously endless! Check out our recipe page for inspiration.

Gut health is not a destination, but a lifelong journey

In the journey of life & longevity, prioritising gut health is paramount. By understanding the key principles of gut health & nurturing your gut and body with goodness, you can unlock a wealth of vitality and strength from within.

So, let’s embrace the power of gut health & nourish ourselves from the inside out for a vibrant & thriving life that gives you that Tiba Feeling!

Written by our nutritionist Alicia Cooper.

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In the realm of wellness, there’s a silent factor often overlooked but immensely important for our well-being: our gut health. Far beyond just digestion, our gut plays a pivotal roleRead more...

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