The importance of prebiotic and probiotic foods.

When we are first diagnosed with celiac disease, gluten sensitivity, or autoimmune disease in general, we should always follow our doctor's directions according to the health issues we are dealing with. Still, some lifestyle and food choices have tremendously impacted my overall healing and path towards good health. An autoimmune disease doesn't have to mean that we are not healthy. The goal is to feel good and healthy no matter what disease we have to manage in our lives.

Starting with building a robust immune system is of great benefit. According to research, our immunity starts in the gut. We need to restore our gut microbiome with suitable microorganisms. The food we consume daily builds our gut microbiome.

What is the Microbiome?

The gut microbiome refers to the billions of live bacteria humans have in the gut but also includes things like fungi and viruses. Most are found in the gastrointestinal tract, specifically the large intestine, and some in the stomach and small intestine. The gut is where food is digested, metabolized, and absorbed so our body can have all the necessary nutrients to provide energy. All this process supports our health or can lead to inflammation, increasing the risk for disease.

Our gut health goes beyond just helping us digest the food. It also affects our mood (through serotonin production), immune response, and overall health. This is why it is so vital that we implement good eating habits with a good diet and environment. We are building our gut microbiome from the moment we are born through our mother, when we are born or breastfed during childhood, and as we flourish into adulthood.

The food we eat everyday builds our gut microbiome, and I have focused on healing my gut since my celiac diagnosis to reduce inflammation and other symptoms. Studies have suggested daily probiotics support a healthy microbiome, so I have focused on getting it from natural sources through food and a probiotic supplement. Eating Fermented foods is a way to build and support a good, healthy microbiome.

Here's a list of foods you may include to support the gut Microbiome through natural probiotics.

Always focus on diversity and do what makes you feel good.

• Sauerkraut (fermented cabbage)

• Beets

• Carrots

• Miso

• Kimchi

• Kefir

• Tempeh

• Pickles

• Yogurt

Prebiotics are also necessary along with the probiotics to support the gut; the prebiotics help feed the good microbiome to flourish. I like to add some of the following foods to my diet to support my body.

Plantains, root vegetables, onions, quinoa. amaranth, artichokes, radishes, sweet potatoes, bananas, and apples, or add some garlic to your meals when preparing. The list is endless.

Getting healthy doesn't have to be complicated; have a variety of whole foods throughout the day, and you will be rebuilding your gut with no effort. Also, reduce exposure to environmental toxins by choosing good, clean products to clean the home and personal hygiene and reduce stress through relaxation techniques.

A combination of probiotics and prebiotics as part of a whole-food diet can support and help build the balance of the gut bacteria to reduce inflammation and support health.