by Feeling Great | Aug 20, 2023 | Body, Mental Wellbeing, Mind, Weight Loss
10 Things You Should Know About Your Microbiome
If you had to name one of the most groundbreaking medical discoveries, what would it be? As a health practitioner, my answer is clear—the microbiome.
This vast community of trillions of bacteria lives in your gut, mouth, lungs, nasal passages, skin, and even brain. While we’ve known about these bacteria for years, we now understand their crucial role in nearly every aspect of our health.
Here are 10 key facts about your microbiome and why it matters:
1. Your Body Has More Bacteria Than Cells
Believe it or not, bacteria outnumber your cells 9 to 1. Even more surprising, the genes in your microbiome outnumber your own DNA by 150 to 1!
2. Your Microbiome Controls Essential Functions
Friendly bacteria help:
- Digest food and absorb nutrients
- Regulate metabolism and appetite
- Boost immunity and fight infections
- Enhance mental sharpness and mood
- Support heart and bone health
Without them, your body struggles to function properly.
3. Not All Bacteria Are Bad—Many Are Your Allies
Bacteria often get a bad reputation, but most are beneficial. They help restore gut health, combat fatigue, ease anxiety, improve skin conditions, and even reduce pain.
4. A Healthy Microbiome Affects Weight Loss
Your gut bacteria influence digestion, metabolism, and cravings. Some bacteria encourage inflammation and sugar cravings, while others support weight loss. A balanced microbiome keeps you energized, lean, and strong.
5. Rebalancing Your Microbiome Helps Burn Fat
Scientific studies confirm that a well-balanced gut boosts metabolism and fat loss. This is something I’ve seen firsthand in my naturopathic practice—when patients improve gut health, weight loss follows naturally.
6. Your Microbiome Impacts Mental Health
Your gut and brain are connected. If your microbiome is imbalanced, it can lead to:
- Anxiety and depression
- Fatigue and brain fog
- Memory issues and mood swings
7. Stress Can Damage Your Gut in Just 24 Hours
Bacteria have short lifespans—about 20 minutes. That means a single day of stress can alter your gut balance drastically. However, you can restore it quickly with the right foods and probiotics.
8. Probiotics Help Restore Balance
Probiotics are live bacteria that replenish your gut. You can find them in:
- Supplements
- Fermented foods like yogurt, kefir, sauerkraut, and kimchi
9. Prebiotics Feed Your Good Bacteria
Prebiotics are fiber-rich foods that nourish healthy bacteria. Some top sources include:
- Asparagus, garlic, onions, leeks, carrots, and radishes
- Turmeric and cinnamon
10. The Future of Medicine Is Rooted in the Microbiome
Experts predict that gut health research will reshape modern medicine. The Mayo Clinic has even called microbiome science as important as genetics and germ theory.
Final Thoughts: Support Your Microbiome Today
Your microbiome is your hidden health powerhouse. By nourishing it with probiotics, prebiotics, and gut-friendly foods, you can improve digestion, boost energy, sharpen focus, and even enhance your mood.
Start prioritizing your gut health—your entire body will thank you!
Book Here if you need help with your microbiome? Fatigued, stressed, anxious, depressed, overweight, headaches, acne, eczema, colds, infections, joint and muscle pain….
by Feeling Great | Feb 2, 2023 | Drinks Recipes
Green Goddess Smoothie (Low FODMAP)
Nourish Your Body with This Gut-Friendly Green Smoothie
The Green Goddess Smoothie is packed with nutrients, low in FODMAPs, and designed to energize your day—without causing digestive discomfort. This refreshing blend is rich in prebiotics, which help support a healthy gut by nourishing good bacteria.
I love making this smoothie regularly because it helps cleanse my digestive system and leaves me feeling fantastic. Try enjoying it daily for a week, and see how great you feel!
Try enjoying this smoothie daily for a week and see how much better you feel!
Why This Smoothie is Amazing
- Kiwi fruit contains actinidin, an enzyme that aids digestion and enhances nutrient absorption. It also acts as a prebiotic, feeding beneficial gut bacteria.
- Leafy greens like kale and spinach boost alkalinity and detoxification, supporting overall well-being. They are loaded with vitamins A, C, K, folic acid, calcium, and iron, which contribute to strong bones, glowing skin, and sharp vision.
Green Goddess Smoothie Recipe
Ingredients:
- 2 kiwi fruits, chopped (with skin)
- 1 handful baby spinach leaves
- ½ lemon or lime (skin removed)
- ½ Lebanese cucumber
- 1.5 cups water or coconut water
- 1 kale leaf or cavolo nero
- 1 teaspoon chia seeds or flaxseeds
- 1 sprig parsley
Instructions:
- Place all ingredients in a blender.
- Blend until smooth. Adjust water for a thinner consistency if needed.
- Pour into a glass and enjoy immediately!
Notes:
- This recipe makes two servings—a perfect cleansing breakfast or an afternoon energy boost.
- Store in a sealed glass jar in the fridge for up to 24 hours.
- Add ginger and turmeric for extra anti-inflammatory benefits.
Final Thoughts About the Green Smoothie
This healthy green smoothie will fuel your body with vitality and enjoy the refreshing taste of this nourishing smoothie! Guilt-free and a go-to healthy drink for all time!
Here’s more recipe you can try! The Energiser Green Smoothie if you love this recipe, share with us your thoughts! Book now to have more energy and be energized throughout the day!
by Feeling Great | Jan 10, 2023 | Gut Health
4 Steps to Healing Leaky Gut
Leaky Gut Specialist Online Australia: Start Your Healing Journey
Leaky gut is a condition where your intestinal lining, which is typically tightly sealed, becomes damaged. This damage allows food particles, bacteria, and toxins to leak into the bloodstream, triggering inflammation. Symptoms of leaky gut include bloating, food sensitivities, fatigue, joint pain, and digestive issues.
While the concept of “leaky gut syndrome” is still debated in medical circles, many people experience significant improvements by addressing gut health. If you’re struggling with increased intestinal permeability, it’s time to take action. Here’s a 4-step plan to help you heal your gut.
Step 1: Remove the Drivers of Leaky Gut
Several factors contribute to leaky gut, including:
- Trigger foods: These can vary, but common culprits include gluten, dairy, sugar, and processed foods. Food sensitivities can worsen as a result of gut permeability.
- Chronic stress: Stress increases inflammation and weakens your immune system, making it harder for your body to fight off harmful bacteria.
- Bacterial imbalance: Poor gut bacteria, caused by overuse of antibiotics or a poor diet, can fuel inflammation.
- Toxins: Everyday chemicals, medications like NSAIDs, and pesticide exposure all contribute to gut damage.
Step 2: Heal with Nutrient-Rich Foods
Healing your gut begins with the right foods. Try these four gut-healing options:
- Green smoothies: Packed with omega-3 fats, fiber, and anti-inflammatory nutrients, leafy greens promote gut healing.
- Bone broth: Rich in glycine, proline, and collagen, bone broth helps repair intestinal cell walls.
- Fermented vegetables: Sauerkraut and kimchi are filled with organic acids and probiotics that balance your gut’s pH.
- Coconut products: Coconut kefir and other coconut products contain medium-chain fatty acids that support digestion and gut repair.
Step 3: Supplement for Gut Repair
Certain supplements can accelerate your gut healing process. Here are the top 4 to consider:
- Digestive Bitters/Enzymes: They help ensure proper food digestion, preventing undigested particles from damaging your gut lining.
- Zinc: Crucial for stomach acid production, zinc supports digestion, immunity, and gut repair.
- Magnesium: Important for energy, detoxification, and stress management, magnesium helps repair leaky gut.
- L-Glutamine: This essential amino acid reduces inflammation and promotes the repair of the intestinal lining.
Step 4: Rebalance with Probiotics
Replenishing good bacteria in your gut is key to healing. Probiotics can help restore a healthy balance, crowding out harmful bacteria. For best results, incorporate probiotics from both food and supplements. Additionally, prebiotics, found in foods like garlic, onions, and leeks, support the growth of good bacteria.
Need Help Healing Your Leaky Gut?
If you’re feeling overwhelmed by the process or unsure where to start, I can help.
Book a consultation with a leaky gut specialist online and get personalized advice. I’ll guide you through removing the drivers of leaky gut, adding healing foods, and using the right supplements for lasting results.
Click here to start your healing journey today! Feeling Great Naturopath – Julie Smethurst
For more gut information, you can also read this Gut Health and Happiness – Is there a link? and share with me your experience.
by Feeling Great | Dec 19, 2022 | Drinks Recipes, Recipes
Berrylicious Mint Kombucha Mocktail
A Refreshing, Gut-Friendly Berry Mint Kombucha Mocktail
This Berry Mint Kombucha Mocktail is the perfect way to add a little sparkle to your celebrations! It’s light, refreshing, and packed with probiotics, making it a great alternative to sugary sodas or cocktails. Plus, it’s kid-friendly, so the whole family can enjoy it.
If you’re new to kombucha, it’s a fermented tea beverage that’s naturally bubbly and rich in gut-loving probiotics. It has the fizz of soda or champagne but is low in calories and full of health benefits.
Try this simple recipe or get creative and mix up your own version!
Ingredients (Serves 4)
- 8 sprigs fresh mint, leaves picked
- 1-2 fresh limes, juiced
- 1 punnet fresh berries (blueberries, raspberries, strawberries, or a mix!)
- 1.5 litres ginger kombucha
- Crushed ice
How to Make This Refreshing Mocktail
- Muddle the Flavors: In 4 tall glasses or a large jug, gently crush the mint leaves and berries to release their natural juices.
- Add Citrus & Ice: Squeeze in fresh lime juice and top with crushed ice.
- Pour & Enjoy: Fill each glass with ginger kombucha, stir, and serve immediately.
Why You’ll Love This Berry Mint Kombucha Mocktail
- Gut-friendly & probiotic-rich – Supports digestion and overall health.
- Low in sugar & calories – A guilt-free way to enjoy a fizzy drink.
- Customizable & refreshing – Switch up the berries or try a different kombucha flavor.
Sip, enjoy, and feel good about your drink choice! If you love this recipe, share it with friends.
by Feeling Great | Jul 2, 2015 | Vegetarian Recipes
Homemade Sauerkraut: A Gut-Healthy, Probiotic-Rich Superfood
If you’re looking to improve digestion, boost immunity, and support gut health, adding naturally fermented foods to your diet is a great place to start.
Homemade Sauerkraut is one of the best probiotic-rich foods you can make at home. It’s loaded with healthy bacteria, gut-healing properties, and cancer-fighting nutrients, making it an excellent addition to any meal.
Due to antibiotic use, processed foods, and even chlorine in drinking water, our gut bacteria can become depleted. Regularly consuming fermented foods like sauerkraut helps restore healthy bacteria levels, aiding in digestion and overall well-being.
What is Sauerkraut & Why is it So Beneficial?
The magic of sauerkraut lies in its fermentation process. This ancient preservation method, called lacto-fermentation, relies on the natural lactic acid bacteria found in vegetables.
When combined with salt, these bacteria begin the fermentation process, creating a tangy, probiotic-rich food that’s incredibly good for your gut.
Some of the best vegetables for fermentation include:
- Cabbage – The classic choice for making sauerkraut.
- Cucumbers – Used to make traditional pickles.
- Radishes & Green Beans – Great alternatives for variety.
Fermentation Tips:
- Salt Calculation: Use 60g of salt per 2.5kg of vegetables for the best results.
- Ideal Temperature: 20-22°C (68-72°F) ensures proper fermentation in 3-4 weeks.
- Timeframe: Warmer temperatures speed up fermentation, while cooler ones slow it down.
How to Make Homemade Sauerkraut
Makes: ~1.35kg (fills 2 medium preserving jars)
Preparation Time: 30-45 minutes (+ fermentation)
Storage: Keeps 1-2 months in the refrigerator
Ingredients:
Sauerkraut:
- 2.5-3kg hard white or red cabbage (or a mix of both), shredded
- 60g coarse sea salt or rock salt
- 1 tbsp caraway seeds
Brine:
- 1.5 tbsp sea salt
- 1L boiled water (cooled)
Step-by-Step Method
1. Prepare & Salt the Cabbage
- Weigh the shredded cabbage to calculate the amount of salt needed.
- Place cabbage in a large bowl and sprinkle evenly with salt.
- Let it sit for a few minutes to allow the salt to draw out moisture.
2. Pack into Jars
- Layer the cabbage into a large jar, pressing it down firmly in 5cm layers.
- Sprinkle caraway seeds between layers for added flavor.
- Leave 7.5cm of space at the top of the jar.
- Pour in the natural cabbage juices and extra brine if needed, ensuring the cabbage is fully submerged.
3. Ferment the Sauerkraut
- Cover with muslin (cheesecloth), place a plate over the top, and weigh it down with a jar filled with water.
- Store at room temperature, ideally 20-22°C.
- Check daily to ensure the cabbage remains submerged. If scum forms on the surface, remove it and replace the muslin.
4. Seal & Store
- Fermentation is complete when bubbling stops—this usually takes 3-4 weeks.
- Transfer the sauerkraut into sterilized jars, seal, and refrigerate.
How to Enjoy Sauerkraut
Sauerkraut is incredibly versatile and can be enjoyed in many ways:
- As a side dish – Pairs perfectly with roasted meats, fish, or grilled veggies.
- In salads – Adds a probiotic boost to leafy greens.
- Topped on sandwiches & burgers – Enhances flavor and texture.
- Blended into dips – Mix with hummus or guacamole for a tangy twist.
Probiotic Tip: To preserve gut-boosting probiotics, always eat sauerkraut raw—high heat destroys beneficial bacteria.
Final Thoughts: Boost Your Gut Health
Making sauerkraut at home is easier than you think! With just a few ingredients and some patience, you’ll have a flavorful, gut-nourishing superfood ready to enjoy. Have you tried making sauerkraut before? Drop a comment below and share your experience!
Here’s another healthy recipe you can try Vegetable Stock and If you loved this recipe, share it with friends and family—because better gut health starts in the kitchen!
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