Gut Health Flashcards
How many microbes are in the microbiome?
38 trillion
Which intestine does the microbiome refer to?
Large intestine
Approximately how many bacterial species are contained within each unique microbiome?
160 species
What is liberated from indigestible dietary fibres?
short chain fatty acids
Name the 3 short chain fatty acids
acetate
butyrate
propionate
Name the 5 important roles of SCFA’s
- boost immunity
- reduce inflammation
- improve nutrient absorption
- regulate mood
- protect against cancers
Define the term “dysbiosis”
an imbalance between the types of organisms present in a persons natural microflora in the gut; thought to contribute to a range of conditions of ill health
Which hormone is produced primarily in the gut?
serotonin
What are probiotics?
live bacteria that are naturally found in our gut and some foods
How many cultures should we look for in a serving of a probiotic?
1 billion
List 5 probiotic foods
yoghurt kefir sauerkraut kimchi kombucha
What are prebiotics?
mostly soluble fibres and resistant starches that act as fuel for our good bacteria in the large intestine; fuel to activate probiotics
Name 10 foods that are naturally high in prebiotics
options: jerusalem artichoke asparagus leek chicory onion garlic watermelon pears apples nectarines chickpeas red kidney beans soybeans lentils barley rye wheat lupin
