Our purpose is to inspire change and transform lives through nutrition.
We are all about helping people understand how small daily changes can improve their digestive health and wellbeing and are driven to reach as many people as possible.
We Help People To:
- Understand the amazing connection between their gut health and their general health and wellbeing;
- Understand how different foods and their eating habits can positively or negatively impact their gut health.
We Are About:
- Being relatable and not proposing unattainable goals, diets and programs that are impossible to stick to;
- Personalising nutrition and encouraging small, simple, clearly identified lifestyle changes that will result in long term health benefits;
- Supporting and inspiring people to feel more confident and more knowledgeable in the choices they make on a daily basis;
- Strong collaboration across our profession, with cross-pollination of ideas within gut-health science to help innovate in this crucial area of scientific research;
- Striving for excellence in all that we do;
- A positive and energetic attitude , which pervades all we do; inspiring our clients, colleagues and the general public.
Our gut contains billions of different microbes which help to digest our food and produce useful waste products that reduce inflammation and bolster immune function. When the microbes are out of balance, we may experience symptoms such as constipation, diarrhea, digestive discomfort and even poor mood.
Probiotics are defined as ‘good bacteria that confer a health benefit to the host’. They are powerful microbes and can help re-balance the gut. They are found in fermented foods such as kimchi, kefir and yogurt. However, not all fermented foods are made equal. Look for those labelled to be ‘raw’ or have ‘live cultures’ – they are usually kept in the fridge to control the level of fermentation.
Probiotic supplements are also readily available containing different strains of bacteria, but evidence as to their benefit is limited. Research is pointing toward there being no single ‘one-size-fits-all’ blueprint of the perfect gut bacteria population! The blueprint of your ideal gut microbiome is influenced by all sorts of factors, from the way you were born to your lifestyle, your genetics or even where you live.
Fibre and prebiotics
Fibre is the indigestible part of food that makes its way intact through the stomach. There are two types – ‘soluble’ and ‘insoluble’. The insoluble fibres are more well-known. They provide bulk to stools to help keep you regular. Soluble fibre on the other hand helps keep blood sugar levels stable by slowing down the release of sugar from food during digestion, thus maintaining energy and mood throughout the day. It also helps you feel fuller for longer, making it useful in appetite and weight control. Fibre is found in all plant-based foods and can be purchased as a supplement, usually in the form of psyllium husk powder.
Some types of fibre are called ‘prebiotics’ as they are fermentable fibres that feed our good gut bacteria. Some of the best sources of prebiotic fibres are asparagus, raw onion, raw garlic and Jerusalem artichoke.
Good gut health improves nutrient absorption, supporting hormone production and playing an essential role in regulating mood. It also results in reduced inflammation and improved immune function.
Wholegrains are an excellent source of fibre and resistant starch. Grains consist of 3 parts – the inner germ, the middle endosperm layer and the outer bran. Most grains in the supermarket are refined and are mostly made up of just the starchy endosperm. Whole grains have all 3 layers intact and provide much more than just starch. They also contain more fibre, protein, healthy oils, vitamins and minerals.
While most starch is quickly broken down into glucose and released into the bloodstream for energy, resistant starch is harder to break down and acts more like a fibre. It makes its way into the large intestine to be fermented by the gut bacteria, serving as a prebiotic. Resistant starch selectively feeds the good gut bacteria and helps rebalance the gut.
Resistant starch is found in lentils, oats, underripe bananas, cooked then cooled pasta, rice and potatoes.
The link between diet and mood is becoming stronger and stronger. It can be influenced by many things, such as nutrients in the foods we eat, the way our body’s process them and our emotional reactions or existing associations to certain foods, such as ‘pleasure’ with chocolate or ‘deprivation’ with diet foods.
The same can be observed in reverse … how we feel can influence the foods we choose.
How foods high in sugar, fat and simple carbs impact our mood and energy
Eating processed foods such as cakes, chips, and lollies may make us feel good for a short time, but a lack of nutrients means they are broken down quickly in the body. This causes a spike in blood sugar levels – making us feel energised initially but leaving us feeling tired and sluggish shortly after.
Carbohydrates include a wide range of foods which are digested into sugar (glucose), and these provide energy for the body (which may be why we want to reach for them when feeling tired).
The best choices are slowly digested (low GI) carbs which provide long lasting energy for the brain like wholegrain breads, fruit and low-fat dairy foods. If you don’t have enough carbohydrates to keep your body fueled with glucose, you can feel tired and irritable.
Feeling good comes from a diet that provides regular amounts of good quality carbohydrates to keep blood glucose levels stable. Eating breakfast is a good way to kick start healthy eating each day and reduce the likelihood of ‘sweet binges’ later in the day.
Following a Mediterranean diet for good mood
Eating whole foods like fruit and veggies, wholegrains, lean meat and seafood, and fermented dairy foods means we’re more likely to meet our needs for vitamins, minerals, antioxidants and fibre. These positively impact on our gut and brain health.
That’s why a Mediterranean diet can be great for our mood, as it emphasizes whole foods, is based on the five core food groups, and has very little processed foods. It contains plenty of fruits and vegetables and wholegrain cereal foods, with some protein foods, including oily fish, which supports a good supply of nutrients for both good health and good mood. So, trying a Mediterranean diet can be useful.
Foods for your mood, energy and vitality
There are foods that contain nutrients that are good for health and mood, including: B-vitamins, omega 3, selenium, tryptophan, resistant starch and some antioxidants. Although be sure to remember that overall diet quality is the key, rather than individual foods.
Foods containing B-Vitamins
B vitamins, such as those found in whole grains, vegetables and lean meats, help neuronal function and many processes in our brains.
Pineapples are high in manganese and are a good source of vitamin B, C and folate. They have been positively linked to brain health.
Foods with Omega-3
Omega-3 is a healthy fat often linked with good mood and brain health. It’s found in foods like oily fish and some nuts and seeds. Research suggests that omega-3 can reduce the symptoms of depression, as it may make it easier for serotonin, a chemical in our brain which can change our mood (often known as the happy hormone), to pass through our brain and to the cells which create happy feelings.
Foods with Selenium
Selenium, found in brazil nuts, meat, fish, seeds and wholemeal bread, can boost our levels of serotonin, and help elevate a low mood.
Foods containing Tryptophan
Serotonin is made with an essential amino acid from the diet called tryptophan.
Tryptophan can be found in foods like tofu, cottage cheese, eggs, chicken, salmon, red meat, chickpeas, almonds and peanuts.
More tryptophan may get into the brain when carbohydrate-rich foods are eaten.
Resistant starch is a type of fibre that ‘resists digestion’ and becomes available as food to our good gut bacteria. The bacteria turn it into short-chain fatty acids, which are the main source of energy for the cells lining our colon. They help to maintain the integrity of the intestinal wall and give us energy to feel good.
Good food sources of resistant starch include green bananas (and green banana flour), cooked and cooled potatoes, rice and pasta, legumes and oats.
The cooking and cooling of starches makes the starch crystals become more resistant to digestion, nourishing the good bacteria – so try reheating those leftovers!
Antioxidants – like cocoa powder
Cocoa powder is high in antioxidants, mainly flavonoids that may positively impact the brain. The darker the chocolate, the greater the percentage of cocoa – and potentially, the greater the impact on your mood.
Observations, however, show that the cultural status of chocolate as a well-known reward and comfort food, may in fact be the cause rather than any antioxidant effects particular to cocoa.
The link between mental and gut health
As more information about our gut health emerges, we are learning that our gut bacteria also play a role within our mental health. Having a healthy gut microbiome and including gut friendly foods to help boost gut function could have a key role in lowering stress and inflammation in the body, and in turn boost overall health.
Our gut bacteria respond according to the different food that we eat.
Eat junk food, then you’re more likely to be feeding the bad bacteria in your gut. This may lead to poor health and possibly even chronic conditions that are related to depression.
Eating a diet rich in prebiotics such as vegetables, fruit and whole grains, and fermented foods (probiotics) such as yoghurt, sauerkraut, kimchi, tempeh and kefir – will help feed and boost your gut bacteria. This is more likely to help lower inflammation and the risk of chronic health conditions.