Are you looking to improve your gut health? You can start by enhancing your microbiome with nutrient diversity!
What is your microbiome? Every human being has a microbiome, and it consists of tiny organisms like bacteria, viruses and other microbes found in the gastrointestinal tract, primarily in the small and large intestines. The microbiome protects its human host. However, for the microbiome to flourish, the right balance between organisms must exist.
There is growing interest in the microbiome and its connection to chronic diseases. A new study from the National Institutes of Health shows that the foods we eat directly influence the composition of our microbiome and that specific gut microbes were associated with specific nutrients, foods, food groups and overall diet quality.
For example, less healthy dietary patterns (eating an excess of dairy, desserts, fatty or red meats and processed foods) supported gut species that were associated with a higher risk of cardiac events, stroke, type 2 diabetes and general inflammation. On the other hand, a healthier, more diverse gut microbiome was linked to healthy dietary patterns (eating a variety of high fiber vegetables, nuts, and healthy animal foods like lean meat and eggs) and a lower risk of chronic diseases. In addition, the study found that polyunsaturated fats, like those found in fish, walnuts, pumpkin, flax, chia seeds, sunflower, safflower, and soybean oils, produce healthy gut species linked to a reduced risk of chronic diseases.
You may have also heard the terms “prebiotic” and “probiotic” associated with gut bacteria. What’s the difference?
Prebiotics are typically high fiber foods that feed the microbes in our microbiomes. They are used with the intention of improving the balance of these gut microorganisms. Examples are whole grains, bananas, greens, onions, garlic, soybeans and artichokes.
Probiotics are foods that contain live microorganisms intended to maintain or improve the beneficial bacteria in the body. They are found in foods like yogurt and sauerkraut and, more commonly, in supplements.
Research is ongoing into the specifics of the relationship between the gut microflora and diseases. Because of this, the health benefits of probiotics and prebiotics have not been conclusively proven.
So, what can we take away from these findings?
- What you eat directly impacts your microbiome
- Eat more unprocessed whole foods and plant-based foods
- Eat foods that contain whole grains and plenty of fiber
- Eat a variety of food sources, in a variety of colors, because eating the same thing daily or not getting enough variety can minimize the good bacteria living in your gut
- Limit or avoid consuming processed foods, fatty or red meat, bacon, dairy foods, sugary drinks/juices/sauces, sodas, cakes, cookies
- Pair consistent exercise with your healthy diet to provide your body with what it needs to optimize all functions and boost your immune system
Research into the microbiome, gut health and diseases is rapidly expanding. The microbiome is a living ecosystem, and the microorganisms that reside there affect our overall health and immune systems. But remember, with healthy nutrient diversity, you have the power to impact your microbiome in a favorable way!
by Caitlin Kemmerer
Most Commented