M.Gallucci, MS, RDN, CDN
Our bodies harbor communities of bacteria and other microorganisms both inside and on our skin. These microorganisms, also known as microbes, play an important role in many of the body’s functions.
Though bacteria are the most studied, Scientists estimate that 100 trillion microbes live in the human body, the majority of them in our gut (mainly the small and large intestines). The microbiome is made up of both beneficial and potentially harmful microbes. While most are friendly and beneficial, some microbes are pathogenic and can lead to disease and illness.
The gut microbiome plays an important role in digestion and keeping the immune system healthy. Disturbances or imbalances to the gut microbiome can contribute to diseases such as obesity, inflammatory bowel disease, diabetes, eczema, celiac disease, and psoriatic arthritis. There is also a link between gut health and the brain. Disturbances in the gut microbiome can contribute to mood disorders such as depression and anxiety.
Certain medications, some artificial sweeteners, and even a diet of highly processed foods can alter the gut microbiome in a negative way.
A diverse microbiome is considered a healthy one. The more species of bacteria you have, the more health benefits they may contribute to.
The following are strategies that can improve the richness and diversity of the gut microbiome:
Eat a variety of Beans, legumes, Vegetables and Fruits. They are high in fiber. Certain bacteria in the gut can digest fiber, which stimulates their growth. Include these foods:
Raspberries
Artichokes
Green peas
Broccoli
Chickpeas
Lentils
Beans
Whole grains
Bananas
Apples
Prebiotics - are a type of fiber that the human body cannot digest. They serve as food for probiotics and promote the growth of beneficial bacteria in the gut. Many fruits, vegetables, and whole grains contain prebiotics, but they can also be found on their own. Certain prebiotics have also been shown to reduce insulin, triglycerides, and cholesterol levels in people with obesity, which could be beneficial for the prevention of conditions like heart disease and type 2 diabetes. The following are some foods considered to be prebiotics:
Oats – regular (i.e., old fashioned) or steel cut, not the flavored packets with added sugar and salt,
Bananas, Blueberries -unsweetened, fresh or frozen,
Asparagus
Spinach
Artichokes
Jerusalem artichokes
Onions,
Leeks
Garlic
Flax seed – best to buy it ground, or grind your own, and store in fridge or freezer.
Chia seed – store in fridge or freezer
Foods rich in Polyphenols - Polyphenols are plant compounds that have many health benefits, including reductions in blood pressure, inflammation, cholesterol levels, and oxidative stress. Human cells can’t always digest polyphenols. Because they aren’t absorbed efficiently, most polyphenols make their way to the colon, where they are digested by gut bacteria. Polyphenols work by promoting the growth of beneficial gut bacteria or inhibiting “bad” gut bacteria. Some examples of foods rich in polyphenols are:
cocoa and dark chocolate
red wine
green tea
almonds
olive oil and olives
onions
blueberries
broccoli
Probiotics are live microorganisms, usually bacteria, that provide a specific health benefit when consumed. They’re often taken as supplements that are supposed to help colonize your gut with good microorganisms. The most common probiotic bacteria are Lactobacillus and Bifidobacteria. Other common kinds are Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus.
Each genus comprises different species, and each species has many strains. On labels, you’ll see probiotics identified by their specific strain (which includes the genus), the species, subspecies if there is one, and a letter-number strain code. Different probiotics have been found to address different health conditions. Therefore, choosing the right type — or types — of probiotics is essential. Probiotic foods are found in fermented foods.
Fermented Foods have undergone fermentation, a process in which the sugars they contain are broken down by yeast or bacteria. Many of these foods are rich in lactobacilli, a type of bacteria that can benefit your health. Some examples of fermented foods are:
Yogurt- However, many yogurts, especially flavored yogurts, contain high amounts of sugar. Therefore, it’s best to opt for plain, unsweetened yogurt or flavored yogurt with minimal added sugar. Additionally, to reap the gut health benefits, make sure the label reads “contains live active cultures.”
Kimchi- Fresh Kimchi that is sold in the refrigerated section of the market will contain live and active probiotics.
Sauerkraut- If purchasing store-bought – the label should indicate it is made with live cultures, No sugar, vinegar or preservatives. It should be refrigerated.
Kefir -most of the commercial kefir contains live probiotics.
Kombucha - The kombucha has to have been traditionally brewed and fermented for the living bacterial cultures to contain helpful probiotics. Not all kombuchas are fermented properly and in some cases, probiotics are added after a pasteurization or filtration process.
Exercise may increase the number of Lactobacillus (a bacteria linked to lower cholesterol and one that helps with symptoms of irritable bowel syndrome and reduces diarrhea and loose stools) in the colon. This may be one way that exercise strengthens intestinal barrier function and reduces inflammation to improve health.
With a variety of options available, you can take your time to find the best foods and even exercise to help create a healthy microbiome for your gut, immune system, and overall health.
About Dietitian Nutritionist, Maryann Gallucci
MS, RDN, CDN, ACSM-EP-C, ACE-Health Coach.
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