How to balance your belly’s microbiome

Shanthini Naidoo asks gut expert Dr Arien van der Merwe how to restore balance in the gut.

“Our microbiome, or human gut flora, has been studied for its many health benefits. We have all experienced the need and desire to cleanse and purify our bodies and rid ourselves of accumulated waste. This instinct is as old as humankind itself.

Throughout history people have undergone various cleansing rituals to purify their minds and bodies of negative emotions and physical waste. This restores gut health — or the microbiome  balance —  and immune system health and ensures longevity,” says  Van der Merwe.

She says hot baths, steam baths and  of fasting help to rid the body of toxins. In addition, herbs, food supplements and a wholesome diet will help to complete and maintain the process of detoxification.

1) Stress management and relaxation

The digestive system is often called the second brain. The way you feel and experience life has a direct impact on your digestive system and its function. Do deep relaxation exercises every day, and especially before mealtimes, to help you and your gut to relax.

2) Drink water and a herbal mixture

Drink at least eight glasses of water and at least three cups of a cleansing herbal tea mixture every day. Make an infusion of one teaspoon of dried herbs or two teaspoons of fresh herbs in boiling water and drink it as a tea. Use any of the following herbs on their own or in combination: dandelion, fennel, rosemary, cinnamon, ginger, turmeric or milk thistle, or of course, kumbucha. These herbs support the liver, lymphatic system, urinary tract, skin and intestinal canal to get rid of toxins. Add a teaspoon of honey if you like.

3) Balanced diet

Follow a healthy wholesome and balanced diet. Remember  fresh fruit and vegetables with enough greens, wholegrain products,  seeds, pulses and nuts (organically grown if possible). Use garlic, onion, ginger and some of the herbs listed above to prepare tasty and healthy food.

Eat plenty of broccoli, cabbage, dark leafy greens, tomatoes and pawpaws.

Avoid preservatives, pesticides and chemicals in foods as far as possible. Use mono-unsaturated fats and unsaturated fats such as olive oil, coconut, grape seed oil, flax or linseed oil in moderation (three  tablespoons per day) in food preparation and salad dressings.

Avoid fried foods, white sugar, white flour, saturated and trans fatty acids (such as animal fats and block margarine). Beware of excessive intake of caffeine and alcohol and avoid unnecessary medication as far as possible. Increase your intake of fibre by sprinkling psyllium seeds, linseeds or bran over your porridge or adding them to salads or food every day. Eat oatmeal porridge. If you take psyllium seeds or linseeds on their own, drink at least one glass of water as well.

4) Fasting

Try to fast for one day a week. A Monday is usually a good idea, but any day will do. Drink at least 12 glasses of water, above herbal teas and fruit juices such as apple or grape juice. If you get very hungry, eat an apple or a bunch of grapes. Fasting once a week does wonders for your health and state of mind — and delays the ageing process. People who suffer from diabetes, other serious diseases and pregnant women should consult their doctors before fasting. Most people can afford to give their digestive tract and metabolism a break one day a week to restore the balance in the microbiome.

5) Exercise

Try to exercise for 15 minutes every day or for 20-30 minutes three or four times a week. It is not necessary to exhaust yourself. A quick walk outdoors, doing dance routines on the lounge carpet or a few lengths in the swimming pool are quite enough. Choose an activity that you enjoy. Finish your exercise session with relaxation exercises. Yoga refreshes your body, gives you energy and strength and calms your mind and soul.

6) Steam baths and saunas

Treat yourself to a steam bath once a week. Put five cups of Epsom salts in bath water as hot as you can stand or have a sauna at the gym. Drink plenty of water or herbal tea while you sweat out your toxins.

7) Beneficial bacteria

Increase the population of “friendly” bacteria in your intestines by eating asparagus (fructo-oligosaccharides), fresh, full-cream yoghurt with live AB cultures, or taking  supplements like   saccahromyces, lactobacillus and  bifidobacterium. 

The most important thing in all our lives is to realise that there must be a balance in our gut bacteria or flora,  but also in our mind, body and soul. —  Dr Arien van der Merwe, MBChB NHA FRSPH MISMA, www.DrArien.co.za