The Gut Health Series: Diet and the Microbiome
In part one of the gut health series, you learned about the importance of the microbiome. In part two we will dive into simple steps you can take to support your gut health through diet.
Remember that the most significant factor that influences the health of the gut microbiome is our diet. Diet determines the bacterial diversity within our gut, and as you now know bacterial diversity is key for a healthy gut. In other words, we have the power to shape the health of our microbiome through our food choices. While probiotic supplements can help in therapeutic doses, you can start making simple changes today just by adding a few key ingredients.
Five powerful gut supporting diet changes you can make now:
Increase fiber. If you don’t make any other changes to your diet, make fiber a priority. A high fiber diet supports the health of your microbiome more than any other food or supplement. Fiber, specifically prebiotic fiber, is fuel for your gut.
Our gut bacteria happily feeds on the fibers we aren’t able to digest. As the bacteria metabolize the fibers, they produce short-chain fatty acids (SCFA). SCFA play an important role in the health of our gut by nourishing the gut lining, supporting immune cell health, and decreasing inflammation.
While certain foods are exceptionally high in prebiotic fibers (Jerusalem artichokes, green bananas, leeks, inulin, bran, and potato starch), as long as you aim for 6-10 servings of colorful fruit and veggies daily you will meet your target.
Keep in mind that if you are someone who does not currently eat a lot of fiber, you will want to slowly increase your intake to decrease symptoms of gas and bloating.
Obtain adequate protein. Protein is used for virtually every function in our body. When we eat dietary protein, our body breaks the food down into smaller compounds called amino acids. These amino acids are necessary to repair the lining of our digestive tract. Glutamine, proline, glycine, and arginine are all amino acids necessary for optimal gut health. While some people may need to supplement in therapeutic doses, you can ensure you have an adequate baseline by including enough protein in your diet.
Avoid artificial sweeteners. We all know sugar reduction is important for our overall health, but replacing sugar with chemical artificial sweeteners is not the right answer. Not only have artificial sweeteners been associated with a potential increase in obesity and type 2 diabetes, but certain artificial sweeteners have been shown to negatively alter our gut bacteria. While I don’t advocate for sugar in excess, I do believe that small amounts of sugar in occasional treats is a much better choice than an artificial option.
Include anti-inflammatory fats. In research, excess fat may be associated with a negative shift in microbiome health. We don’t need to fear fat, but instead we can focus on the heart-healthy, anti-inflammatory brain supporting fats like wild salmon, olive oil, flax, avocado, and walnuts.
Eat fermented foods. We often focus on probiotic supplements, but don’t forget about the power of fermented foods. Include raw, lacto-fermented foods like sauerkraut, kimchi, kefir, yogurt, pickled vegetables, natto, and miso. Avoid highly pasteurized yogurts unless the probiotics have been added in after the heating process. Aim for ¼ to ½ cup of fermented foods a day.
Small steps lead to big results.
If you aren’t already following these steps, remember that all new habits take time to become a routine. Start with one small action today.
In part three of the gut health series you will learn about non-diet influences of gut health - more to come!