Slow Food and Gut Health

Your microbiome is important because it assists digestion, nutrient production, and immune system function. It also plays a key role in physical and mental health by influencing your metabolism, and sending messages to your nervous system. A healthy, balanced microbiome protects against disease, while an imbalance can contribute to issues like weight gain, high blood sugar, and inflammatory conditions. Each person’s microbiome is unique, so pay attention to how your body reacts to different foods. Strive for balance and variety, choosing a wide range of natural, minimally processed foods for optimal health.

Lactobacillus, found in yoghurts, sauerkraut, kefir, and sourdough, supports dopamine levels but can be reduced by regular salt. Fiber-rich foods like broccoli, blueberries, apples, dates, and lentils promote Bifidobacterium, essential for gut health. Tryptophan, important for serotonin, is present in apricots, potatoes, beans, seeds, nuts, fish, mozzarella, meat, and eggs. A diet low in protein, high in sugar or alcohol, or lacking vitamin B6 can reduce tryptophan’s effectiveness. Faecalibacterium prausnitzii thrives on nuts, kiwi, onions, bananas, garlic, and leeks, supporting gut health. Vitamin B6, destroyed by alcohol, is replenished by legumes, potatoes, tuna, and salmon; low B6 can cause symptoms from skin issues to mood changes. Enterococcus appears in cheese, raw milk, and fermented vegetables like olives. Polyphenols in berries, tea, coffee, cocoa, beans, spices, olives, red wine, nuts, seeds, olive oil, turmeric, and apples have anti-inflammatory benefits that may ease IBS and similar symptoms—avoid frying these foods to preserve their polyphenols.

The Mediterranean diet highlights foods that support well-being, while the Western diet, high in fat and sugar but low in fiber, can harm beneficial bacteria like Prevotella, which helps reduce bloating and inflammation and supports weight management. At Truffle Pig Pantry we believe in a balanced diet with an emphasis on variety and home grown or traditionally produced food, as far from the bulk manufactured process as possible.

Take a look at our FOODIE category to start or continue your gut health journey.

Read this article on honey's role in gut health:

The Potential of Honey as a Prebiotic Food to Re-engineer the Gut Microbiome Toward a Healthy State