As we age, we don’t have to live on nuts and twigs to stay healthy and keep our bloodwork under control. There are some tasty foods that we can eat to help improve how our body works. Certain processes in the body need our help to keep it functioning like it did when we were younger. Those of you who read my articles regularly know I consistently talk about decreasing inflammation in the body. Inflammation is generally the cause of so many diseases. I’ve also discussed leaky gut. This happens when junctions in the gut loosen. They then allow things like bacteria, undigested food particles, and toxins to cross through to the bloodstream. This causes serious trouble for the body and plays a role in the cause of many diseases like heart disease, Type 2 Diabetes, dementia, and more. Leaky gut also affects the thyroid, colon, sinus and mouth, joints, adrenal glands, and skin. Healthy gut bacteria can help protect against leaky gut. There are also foods I will mention in that help by tightening the junctions in the gut to prevent this condition.
OK. So how does this work?
When we’re over 50, we need foods that trigger metabolic signals. These foods regulate short-term fatty acids, or SCFAs. They’re called signaling molecules. In the gut, it starts with food breakdown. The gut microbiome helps break the food down even more into these SCFAs. It helps to metabolize glucose better, and express more positive genetic activity to unlock your genes to do their job again. This is important when you’re over 50 because you don’t have as many of these SCFAs. Studies that show up to 50% or more of these SCFAs can be gone by the time you reach your 50s. So now you have less than 50% of these SCFAs than when you were younger. They assist your metabolism to help with muscle mass. Most people over 50 are not eating enough calories for fiber. Some people don’t eat enough food, and some people eat too much. Many people have their protein to fiber ratios off.
What foods are good for this?
There are many, but I’ll give you ten of them, and some extras. Some of them you may have heard they are beneficial, but here I’ll explain why.
- Pomegranates. They contain specific polyphenols to tighten the gut and help prevent or repair leaky gut. It’s best to eat the fresh fruit, as the popular juices are made from concentrate and are very high in sugar that makes them unhealthy. You can also find it in powder form. The ECGC in green tea does the same thing and helps beneficial gut bacteria.
- Chickpeas, chickpea flour and pasta. They help in expression directly connected-to tighten the loose gut junctions.
- Cashews. They contain a prebiotic resistant starch. It is resistant to absorption into the bloodstream and fuels the gut. It can be broken down into SCFAs. Almonds are also good for this. They must be sprouted, and you can do that yourself or buy them that way. Otherwise, the phytic acid prevents them from being digested appropriately. The ones from the regular stores or warehouses are not sprouted, as they break down the gut barrier and defeats the purpose of eating them.
- Plantains. About 1/4-1/2 of a plantain is a good serving. They also contain a resistant starch.
- Polyphenols found in unsweetened or lightly sweetened dark chocolate, hazelnuts, pecans, berries and more have very specific polyphenol metabolites that cross the blood brain barrier. This regulates the inflammatory response in the brain and can protect against brain fog. This also controls the immune system within the brain. And can protect against degenerative conditions of the brain.
- Capers. They are high in Quercetin and very potent polyphenols.
- Green, unripe bananas. A good serving is approximately ¼ of one. They can be put into a smoothie and sometimes may cause some minor bloating as it does stay in the gut and create more beneficial bacteria to make SCFAs.
- Artichokes. They contain a very long chain inulin. This is a specific kind of fiber that digests slowly. This could possibly have the most beneficial effect on SCFAs than any other vegetable.
- Chicory root. Eat just a small amount so it’s not bloating. It’s found in low carb treats and cookies as they use it as a binder. It’s good for the gut and promotes SCFAs.
- Raw fermented foods. Sauerkraut, Kimchi, pickles and others, have many strains of beneficial bacteria for the gut. They are actually enriched in SCFAs. Daily consumption of at least one fermented food is recommended.
This is just a short list of foods we should be eating regularly, especially as we age. If you or someone you know would like a complimentary consultation on diet or any other subject I’ve written on, please call my office for an appointment.
For any questions regarding my articles, please email me at:
[email protected]
Leisa-Marie Grgula, D.C.
Chiropractic Physician
Accurate Care Medical Wellness Center
18261 N Pima Rd. Suite 115
Scottsdale, AZ 85255
602-493-2228
