Ways that you can support your gut microbiome to support your overall health and
well-being
The gut microbiome can impact your health in many ways. It is important to understand how to best care for your gut microbiome. Supporting your gut goes beyond what you eat and can be greatly influenced by how you live.While everyone is different there are some practices that work for most people.
Fiber, Fiber, Fiber
Some dietary fiber relies on the microbes in the colon to be digested and fermented [1]. This fermentation process creates short-chain fatty acids (SCFAs), which ultimately lower the pH in the colon, controlling the growth of some harmful bacteria [1]. These fibers feed the beneficial bacteria in the gut and are called prebiotics. Some foods that contain a high amount of prebiotics are garlic, onions, asparagus, Jerusalem artichokes, dandelion greens, chicory root, bananas, oats, barley and apples. The dietary guideline from the USDA recommends anywhere from 28 to 36 grams of fiber for men and women ages 19 to 50 [2].
"More than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber." - United States Department of Agriculture
Reduce Stress
Stress is a form of inflammation in the gut which encourages the growth of harmful bacteria. This inflammation can cause other problems, such as damage to the gut lining [3]. In addition, stress can increase the likelihood of consuming foods that don't support gut health, such as highly processed foods. You can also add stress reduction habits into your routine.
Add Fermented Foods For Your Gut Microbiome
Naturally fermented foods contain probiotics due to their natural fermentation process. The microbes in these foods can then interact with your gut microbiome to benefit your body. It is important to note that the label should read "naturally fermented" to guarantee that the food contains probiotics [4]. Examples of fermented foods are yogurt, kefir, kimchi, sauerkraut and some pickles.
Movement
Exercise generally encourages a healthy gut microbiome and healthy digestion. It should be noted that too intense of exercise can be harmful to the gut lining and contribute to leaky gut [5]. It is best to always listen to your body.
Reduce Alcohol Consumption
In moderation, alcohol (especially red wine) can help you relax and unwind in a social setting. However, too much can be harmful to your gut microbiome. Alcohol alters the gut microbiome and encourages inflammation in the gut and body [6].
Get to Bed
One study on preschool-aged children revealed that certain bacteria were associated with sleeping longer and higher quality sleep [7]. Other studies have confirmed that as sleep duration decreases, the hormone ghrelin increases. Ghrelin is known as the "hunger hormone." It stimulates your appetite, tells your brain when to eat, and promotes fat storage.
Only Take Antibiotics When Necessary
Antibiotics often cause gastrointestinal discomfort, including diarrhea, nausea and vomiting. In addition, they have been found to change the number and type of bacteria in the gut. The decrease in diversity of the gut microbes is in part due to an increase in the proportion of C. difficile, a harmful bacteria [8].
A complex relationship can be seen between our lifestyle, gut health, and overall health. Our lifestyle impacts our gut health and, in turn, our gut health impacts our lifestyle. When we care for our gut microbiome, our overall health is supported. This makes us more likely to take better care of overall health, change our lifestyle and encourage others to do the same.
1
Harvard T.H. Chan School of Public Health. The Microbiome.
2
United States Department of Agriculture. (2020). Dietary Guidelines for Americans.
3
Zeng, M. Y., Inohara, N., & Nuñez, G. (2017). Mechanisms of inflammation-driven bacterial dysbiosis in the gut. Mucosal Immunol
10(1), 18–26. Retrieved from doi.org/10.1038/mi.2016.75
4
Bilodeau, K. (2018, May 16). Fermented foods for better gut health. Harvard Health Publishing.
5
Mailing, L. J., Allen, J. M., Buford, T. W., Fields, C. J., & Woods, J. A. (2019). Exercise and the gut microbiome: A review of the
evidence, potential mechanisms, and implications for human health. Exerc Sport Sci Rev 47(2), 75–85. Retrieved from
6
Bishehsari, F., Magno, E., Swanson, G., et al. (2017). Alcohol and Gut-Derived Inflammation. Alcohol Reseach: Current Review, 38(2),
7
Yanan Wang, Marcel van de Wouw, Lauren Drogos, Elnaz Vaghef-Mehrabani, Raylene A Reimer, Lianne Tomfohr-Madsen, Gerald F
Giesbrecht, Sleep and the gut microbiota in preschool-aged children, Sleep, Volume 45, Issue 6, June 2022, zsac020,
8
Aliouche, H., (2022, July 26). The Effect of Antibiotics on the Gut Microbiome. News-Medical.
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