DID YOU KNOW?
Did you know that there are more microorganisms in the gut (over 40 trillion) than there are human cells in the body, scattered along a surface area ten times greater than the skin? Together, all the microorganisms in our gut are called the gut microbiota. Like a unique fingerprint, each person has their very own massive collection of microbes in the gut.
Why Microbes Matter
Every day we live in harmony with our gut microbiota which help to digest the food, regulate our immune system, produce vitamins, and protect against the harmful bacteria that can cause disease and illness. Diet, medication use, stress, exercise, and even being born by C-section or whether you were breastfed as a baby can all influence our gut microbiota. An imbalance in the gut microbiota has been linked to an extensive list of illness and disease such as anxiety, depression, autism, and Parkinson’s disease. The gut hormones that regulate appetite and energy intake may even influence obesity.
A Focus on Fibre
Fibre plays an important role in gut health because it feeds the beneficial bacteria that live in the gut. However, many South Africans do not get enough fibre. Women should aim for at least 25g of fibre per day and men 38g, yet average intakes are estimated at only 16g and 18g respectively.
There are two main types of fibre. Soluble fibre absorbs water and forms a soft gel that helps food move through the digestive system. Good sources include oats, apples, bananas, oranges, berries, carrots, beans and lentils. Insoluble fibre does not dissolve in water and helps move waste through the gut. It is found in wholegrains, high-fibre cereals and breads, brown rice, nuts, seeds, corn and the skins of fruits and vegetables.
Avocados and the Gut
The good news is that avos are a good source of fibre in the diet, a unique mix of both insoluble fibre (70%) and soluble fibre (30%). In fact, new research has suggested that eating avo may benefit the gut microbiota. In the study, participants either received a low energy diet with one Hass avocado per day, or a low energy diet without avocado. In both groups, there were significant decreases in weight and total body fat. However, those who ate avocados had an increase in the abundance of healthy gut bacteria and also lost more weight than those who didn’t eat avocados daily. The authors think that the weight loss was related to a shift in gut microbiota, given that one Hass avocado contains 9.2g of dietary fibre.
So, go on, add an avo to your diet today. Your gut microbes will thank you.
