Don’t eat anything with more than six ingredients. And stay away from ingredients you can’t pronounce.
This is just my guide- the actual number doesn’t matter really- there is no magic rule. But start to notice the ingredients food manufacturers are stuffing into our food supply and research them all. This is important as many of the chemicals, emulsifiers and preservatives disrupt our important gut microbiome and therefore can impact the health of our mind.
Let’s look at bread
Usual bread ingredients:
Wheat Flour, Water, Yeast, Vinegar, Iodised Salt, Canola Oil, Soy Flour, Vegetable Emulsifier (471, 481, 472e), Mineral Salt (Calcium Carbonate), Vitamins (Thiamin, Folic Acid).
I don’t eat much bread. Not because I am gluten intolerant, but rather I want to reduce any diet- induced inflammation. When I do eat bread I eat a sourdough containing:
1. organic wholemeal spelt flour,
2. filtered water,
3. olive oil,
4. sea salt and
5. sourdough culture (gut- loving probiotics).
Five ingredients. This bread does cost a little more than other commercial breads, but it’s a cost I am willing to invest.
Also it’s dead easy to make! You can find plenty of sourdough recipes on the net: then you are in control of what goes into your bread, and into your body. I also make a bread that contains no gluten or wheat and is great toasted, topped with avocado, sea salt and virgin olive oil (see recipe on recipe page).
If you don’t fancy baking your own then I do recommend sourdough due to its long fermentation process. This may reduce the toxicity of gluten, for those who are sensitive, and may also increase magnesium and phosphorus. A big issue with some breads is that they contain emulsifiers, and emerging evidence suggests that these plunder and destroy our healthy gut microbiome, which in turn impact our mental health and wellbeing.
It’s not just bread that we need to be aware of. There is research to suggest our microbiome is highly susceptible to sodium benzoate (commonly used to conserve margarine, pickles, salad dressings, juices and carbonated drinks), sodium nitrite (used to conserve processed fish and meat products, such as bacon), and potassium sorbate (used in cheese, cakes, ice-cream, soft drinks, and syrups). The researchers conceded in the study that modified gut microbiome caused by food additives, may result in the increased prevalence of autoimmune disease. I would raise the question: could alterations in gut microbiome resulting from additives in processed foods, increase prevalence of illness of the mind?
Also, How many of us are enticed with the words ‘baked, not fried’? This does not mean low in fat, but somehow it just sounds healthier, right? The baked potato chips may have less fat, but if it has more than 25 percent fat it is not considered low. And baked chips are also one of the highest sources of acrylamide. Acrylamide is a carcinogenic chemical that can form when high- carbohydrate foods — such as potatoes —, are heated to high temperatures. The FDA found that baked potato chips contain about three times more acrylamides than traditional fried chips.
Another important consideration is not just what is hidden in our foods- but what is sprayed on them.
Click on the button below to learn more about glyphosate.
L Hrncirova , T Hudcovic , E Sukova et al. (2019). ‘Human gut microbes are susceptible to antimicrobial food additives in vitro.’ Folia microbiologica (Praha). Vol 32 pp .99–103
R Di Cagno , C.G Rizzello, M De Angelis et al. (2008). ‘Use of selected sourdough strains of Lactobacillus for removing gluten and enhancing the nutritional properties of gluten-free bread.’ Journal of food protection. Vol 71 pp. 1491–1495. doi: 10.4315/0362-028X-71.7.1491
HW Lopez,V Krespine, C Guy, et al. (2001). ‘Prolonged Fermentation of Whole Wheat Sourdough Reduces Phytate Level and Increases Soluble Magnesium.’ Journal of agricultural and food chemistry. Vol 49 (5), pp. 2657–-2662.
https://www.fda.gov/food/chemicals/survey-data-acrylamide-food. Accessed 2019.08.12.
