How to Eat for a Strong, Diverse Microbiome

 

An Apple a Day Allows Your Bacteria to Play!

If you have read my Microbiome Guide you will have already learned a lot about the human microbiome and its role in gut and overall health. If you haven’t, the gist is this: our gut microbiome is a collection of microbes, bacteria, viruses, fungi, archaea, and protista (protozoa) which are essential to healthy digestion and in turn to our overall health. An estimated 70% of our immune system resides in our gut. 

Within just a staggering 2 to 5 days of diet and lifestyle changes the microbiome responds and alters its balance, for better or worse depending on what we feed it. It is a powerful ‘organ’ that works for you, regulating hunger and satiety hormones, expending energy while fermenting fibrous ‘leftovers’, communicating back and forth with your brain via neurotransmitters, and assessing invading pathogens which immune cells can fight right there and then. 

So, how do we ensure we’re supporting a strong, diverse microbiome? In other words, what do we feed our gut? Here’s a helpful framework.

Fiber, from whole unprocessed, organic fruits and vegetables

Eating organic produce is important because the skins of fruit and vegetables hold a lot of their vitamins and minerals, as well as much needed fiber which your microbes love to feast on. If you have access to a local, biodynamically farmed CSA program, you can’t do much better than that! Organic grocery stores and farmers markets are other great options. 

Consuming adequate fiber supports both cardiovascular and digestive health. It has also been linked to glycemic control for diabetes and maintaining a healthy weight. The two classes of dietary fiber, insoluble and soluble, offer different health benefits. Insoluble fiber doesn’t dissolve in water and is found in foods like vegetables and whole grains. It also increases fecal bulk, making elimination easier. Soluble fiber, found in foods like oats and beans, swells in water. It also lowers blood cholesterol and supports blood sugar levels by slowing down gastric emptying. 

When choosing what types of produce to buy, go for variety. Think of eating the rainbow every day. The more diverse your diet, the more diverse your gut bacteria, which is what keeps a healthy balance.

Probiotics

Probiotic means “for life” in Greek – a fitting name considering how supportive these beneficial microorganisms are for overall health and quality of life! Probiotic consumption has been linked to disease prevention, immune support, and enhanced emotional well-being. Probiotics also crowd out harmful bugs and have proven to be helpful against gastrointestinal infections. Fermented foods naturally contain many strains of beneficial microbes and are a way to consume probiotics without supplementation.

When trying new probiotic-rich foods, it’s best to start slowly with small portions and see how you feel. It’s natural to experience some bloating or slight changes in bowel habits when first starting! Over time, you will get a sense of how your body reacts and which foods and portions work best for you!

Prebiotics

Prebiotics are nondigestible food ingredients that feed the probiotics in your gut. In doing so, they play a large role in influencing the types of microbes available thereby increasing health outcomes. Prebiotics have been linked to improved immune function, nervous system health, skin health, cardiovascular health, and bone health.

All soluble fibers are prebiotics, and there are several types: fructans (including fructo-oligosaccharides (FOS) and inulin), galacto-oligosaccharides (GOS), resistant starch, and pectic oligosaccharides (POS), or pectin.

Note: People following the Three-Step FODMAP Diet for irritable bowel syndrome (IBS), SIBO protocols, or those sensitive to high fructan or GOS-containing foods should discuss consumption of prebiotics with their healthcare provider.

As you are implementing changes to your diet remember the goal is progress, not perfection! It’s unrealistic to expect to choose gut-friendly foods 100% of the time. Start with identifying foods from the tables above that you already enjoy or are interested in trying and align with your dietary needs. Count the abundance of the nutrients on your plate, and enjoy the colors, flavors, and textures. Rotate your selection often so that you are creating richness, diversity, and resiliency in your gut microbiome to achieve better overall health outcomes. 

Bon appetit!

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nutrition, prebiotics, probiotics, fiberGrace Heerman