Beyond the bland: plant-based foods and gut health for seniors
We all have our favourite meals and recipes that we enjoy eating. As we age, we may come to rely more and more on these favourites, which may not be the best diet for our gut health.
Gut health is all about diversity; the wider range of foods you eat, the more diverse your gut bacteria are, and the more healthy your gut ecosystem, or microbiome, is as a result.
What is the gut microbiome?
According to Dr Michael Mosley,
“The gut microbiome (is) the thousands of different species of microbes living in your gut that have a profound effect on your health. (It) is made of around 100 trillion microbes – a mixture of bacteria, viruses and fungi. Together they weight up to 2 kg – more than your brain … Some of (these microbes) are very adept at turning the fibre in our diet into anti-inflammatory compounds, which are hugely beneficial because chronic inflammation leads to conditions like type two diabetes, heart, disease, and dementia.” (1)
Gut health and plant-based foods
Plant-based foods are particularly beneficial for gut health, especially as part of a well-balanced nutritious diet. The term ‘plant-based’ basically means anything grown, from the “Super Six” plant groups:
- Vegetables
- Fruits
- Whole grains
- Legumes (beans and pulses)
- Nuts and seeds
- Herbs and spices
So the more you can include all these groups of foods in your diet, the better!
Gut health and life expectancy
It isn’t just your gut bacteria that will benefit either. Researchers from the University of Bergen in Norway found that modifications in the average Western diet made at the age of 40 can add 120 years to a lifespan. As lead researcher Professor Lars T. Fadnes explained:
“The largest health gains are estimated from eating more legumes, whole grains and nuts, and less red and processed meat. Further gains are associated with increasing the intake of fruits and vegetables, and fish, while reducing the intake of sugar-sweetened drinks, eggs, and refined grains.”
The Norwegian team have produced a calculator where you can see the effect that adding plant-based foods and removing processed foods could have on your life expectancy.
Gut health and fibre
Fibre is a very important part of your diet at any age. According to Health Canada:
“Canadian women need 25 grams of fibre per day and men need 38 grams of fibre per day. Most Canadians are only getting about half that much.”
All the plant-based foods listed above are rich in fibre, plus foods made with whole grains including:
- whole grain breads
- whole grain cereals
- whole grain crackers
- wholemeal pasta
- brown rice
- hulled barley and rolled oats
Many of us know that good fibre intake can help us keep “regular”, but there are also benefits to your gut’s physical strength too. As food writer Fiona Hunter explained in a recent gut health article:
“When fibre reaches the large intestine, the bacteria break down the fibre to produce short-chain fatty acids which are beneficial for our health. This generates energy and the body uses that energy to strengthen the wall of the large intestine.”
Three top foods for gut health
Whilst anything for the Super Six plant-based food groups are good for gut health, certain foods are particularly beneficial.
Fermented foods
These are naturally rich in “good” bacteria known as probiotics, which help aid digestion. The key is that the foods are not heated after fermentation, so look for cheeses such as Canadian chedder, natural cottage cheese, mozzarella, and Parmasan. well as unsweetened yoghurt. If you already enjoy unsweetened yoghurt, kombucha, kefir, kimchi, sauerkraut and miso, you’re boosting those good gut bacteria with every mouthful!
Prebiotic foods
These foods act as “rocket fuel for your gut microbes” by feeding the good gut bacteria, as well as being part of your balanced diet. It’s a surprisingly diverse group, containing foods such as artichokes, asparagus, oats, onions and garlic. Fresh mushrooms are also good as they contain Vitamin D (if left exposed to sunlight). Vitamin D is required for your body to produce serotonin, a messaging chemical that helps protect your gut.
Nuts and seeds
If you want to boost your fibre intake, boost your gut health, and also reduce your risk of cardiovascular disease, a daily handful of nuts and seeds could be the answer. A review of 60 studies involving 1.9million participants worldwide found those participants who ate 30g of nuts and seeds a day experienced a:
“21% reduction of cardiovascular disease (including coronary heart disease incidence and mortality, atrial fibrillation, and stroke mortality)
11% risk reduction of cancer deaths
22% reduction in all-cause mortality”
Important: you should never consume any types of nuts or seeds if you have any suspected or tested peanut or tree nut-related allergies. According to Health Canada, over 2% of Canadian adults have this allergy.
Gut health – how can our Calgary home care team help?
It may not seem an obvious link between home care and keeping your gut healthy, but our team of experienced care givers can help you with your meal preparation, menu planning and grocery orders too.
For more details see our Nutrition page here, or
(health advice disclaimer)
The information on this website, including but not limited to text, graphics, images and other materials contained, are for informational purposes only. No material on this site is intended or should be viewed as a substitute for professional medical advice, diagnosis or treatment. Always consult your physician, or other qualified healthcare provider with any questions you may have, and before undertaking any new healthcare routine including diet.
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SOURCES:
(1) Dr Michael Mosley “Just One Thing” ISBN-13 : 978-1780725901
