We spoke to a leading gut expert and dietitian for advice on how to maintain healthy gut bacteria. They told us that consuming probiotics and maintaining a healthy microbiome is crucial for our overall health.
Increasing the diversity of gut bacteria is becoming more and more popular as a way to improve overall health. Here are some ways to take advantage of their benefits.
What we know so far about gut bacteria
The gut microbiota is made up of a mixture of bacteria, yeasts, and fungi that are found in the digestive tract. Researchers have identified between 1000 and 1500 different species of bacteria in the gut microbiota.
The microbes in our guts may have an impact on many different aspects of our health, from our immunity to conditions like IBS and Crohn's disease. Gut health may also be linked to heart disease, skin conditions, kidney disease, and mental health disorders like anxiety and depression.
The gut microbiota is thought to play a role in a variety of functions throughout the body, including the immune system, according to Australian-born dietitian Megan Rossi from King’s College London.
According to Dr. Rossi, it is still too early to tell if improving the health of our gut microbes will improve the health of our other organs. However, science is heading in that direction and initial signs are promising, particularly in terms of our mental health.
The intestine is 9 meters long and contains 70% of our immune system, so it is essential to our immunity. The microbiota (bacteria in our intestines) produces molecules that enter our bloodstream and can communicate with our brains and other organs.
public health agencies like the CDC in the U.S. and Health Canada are updating their recommendations. Scientists around the world are researching new ways to share their findings with the public. In the meantime, organizations like the CDC and Health Canada are providing updated recommendations based on what is already known.
Rossi provides scientific evidence for ways to improve gut microbiota health. The tips are based on current, non-trendy research.
1 Think diversity, not ‘good’ or ‘bad’ bacteria
Dr. Rossi recommends that you eat a variety of plant-based foods to get the most nutrition.
I advise patients to strive for 30 different plant-based foods per week. This includes various nuts, seeds, whole grains, legumes, fruits, and vegetables. Studies suggest that if an individual consumes fewer than 10 plant-based foods per week, their microbial diversity is not particularly strong. Change up the foods you eat on a weekly basis, and don't be afraid to try new things.
2 Eat fiber-rich foods
There are certain types of fiber that contain prebiotics, which are beneficial for the bacteria that live in your gut. Foods that contain these prebiotics include beans, legumes, artichokes and Brussels sprouts.
“Fiber is a Holy Grail nutrient,” Dr Rossi says.
” If you eat more, it will improve your heart and all your other organs.
According to current guidelines, we should be eating 30g of fiber per day, but most of us are only eating 19g. I believe we should be aiming even higher. Gradually increase the amount you eat to give your body time to adjust to it.
3 Eat healthy fermented foods every day
Bacteria and yeast are used in fermentation to make food items such as yoghurt, kefir, and kombucha. These food items generally contain a wide variety of bacteria types, which are thought to be beneficial to the gut microbiome.
Dr Rossi says that she tries to eat fermented foods every day.
According to the text, kefir is the most scientifically backed yogurt alternative, containing a greater diversity of bacteria and yeast than yogurt. The person drinking kefir has a daily serving of 100ml. Kefir grains can be bought to make the yogurt at home, which is a simple process of fermentation.
Popular healthy fermented foods include kimchi and sauerkraut.
4 Avoid artificial sweeteners
For optimal gut health, eat a variety of 30 different plant-based foods each week, such as nuts, grains, and vegetables.
Although artificial sweeteners may help you reduce your kilojoule intake, they may also have a negative effect on the diversity of your gut microbiome. Clearly, this needs to be weighed up against the need to cut down on sugar.
“Animal studies suggest that artificial sweeteners may not be good for you if you consume them in large amounts,” Dr. Rossi says.
The debate of whether sugar or sweeteners is better for you depends on multiple factors such as weight and medical history. Everything is all about balance; there is no harm in indulging in a small 30g chocolate bar every once in a while. However, binging on a large bag of sweets regularly is not going to be beneficial for you.
5 Always buy ‘live’ yoghurt
Dr. Rossi says that not all yogurts contain beneficial gut bacteria, so look for those that say they contain live cultures.
It does not matter if the milk is full fat or skim.
6 Take probiotics only after antibiotics or if you have IBS
Probiotic supplements are not proven to provide health benefits to healthy people, but specific strains of bacteria can help treat certain medical conditions.
According to Dr Rossi, approximately 50% fewer people experience diarrhea as a result of taking the Saccharomyces boulardii strain of yeast while taking antibiotics.
” This text is saying that a certain type of probiotic is needed to achieve a certain effect, and that the amount of probiotic needed is also specific.
There are multiple probiotic supplement products that have been known to be effective in treating symptoms of IBS in a study, these being Symprove, Alflorex/Align, Bio-Kult, and VSL#3. While this study provides evidence, it cannot be said that these probiotics will work for everybody with IBS. In fact, when researchers have looked at the results of all studies together, they have found that probiotics can only reduce IBS symptoms by 20%.
7 Swap staple foods regularly
“Wild rice, quinoa, and buckwheat are good alternatives to rice, and ancient grains are generally healthier,” Dr. Rossi says.
You can improve your diet by eating a variety of different colored vegetables, like yellow and green peppers, in addition to red ones. You can also mix up the types of beans you eat, like chickpeas, butter beans, red kidney beans, and black beans. And finally, you can experiment with different types of pasta, like wholegrain or legume versions.
8 Eat Med to boost mood
Dr Rossi mentions that some studies have found that a diet similar to the Mediterranean diet, which is high in fiber and includes fruit, vegetables, legumes, extra-virgin olive oil, and whole grains, can improve depression scores for some people.
The author is saying that taking medication alongside eating a high-fiber Mediterranean diet may improve mood, rather than just taking medication by itself.
9 Forget the low-carb fad
The concerns about the low-carb diet trend without a medical recommendation are because fiber is a type of carbohydrate,” Dr Rossi says.
The short-term benefits of weight loss may be outweighed by the long-term risks to gut health, including an increased risk of colon cancer.
10 Don’t do the low-FODMAP diet unaided
This diet, which avoids a type of poorly absorbed carbohydrate found in certain foods, may help to ease IBS symptoms such as bloating, wind, and diarrhoea. However, Dr Rossi warns that it should not be undertaken without the supervision of a qualified dietitian.
The low-FODMAP diet may be helpful for some types of IBS, but it is not the first treatment option that should be considered.
The diet should only be followed for four to six weeks because after that time frame, FODMAPs should be re-introduced with the help of a dietitian.
Top 5 gut-friendly foods
Eating these foods regularly will help improve your gut health.
- Wholegrain breads and cereals barley, oats, rye, buckwheat, wild rice
- Fermented dairy foods: kefir, yoghurt, cheese
- Legumes: beans, chickpeas, lentils
- Fruit and vegetables: colorful, high-fiber produce with skin on like bananas, berries, sweet potato, corn, tomatoes, broccoli
- Nuts and seeds: almonds, cashews, walnuts, flaxseeds, chia seeds
Gut problems can show up in so many ways.
Gut problems can cause digestive issues including indigestion, bloating, gas, and cramping. Gut problems can also make it difficult to lose weight.
We’re still learning how the microbiome impacts weight. What we’ve found is that the microbiome can determine things like:
- How you store fat
- How much of the hunger hormone ghrelin you produce
- Your ability to lose weight
Balance is essential for the trillions of bacteria. A balance of good bacteria is necessary, but there should also be diversity among these bacteria.
If the bad bacteria in your gut take over the good ones, or if there is a lack of diversity, it is called dysbiosis.
Dysbiosis rarely results from just one culprit. Instead, multiple factors play a role, including:
- Inflammatory foods
- Too much sugar
- Toxins
- Stress
- Antibiotics
Offenders that are not dealt with can eventually cause other problems in the gut and beyond, including leaky gut.
According to Pedre, taking antibiotics, eating the wrong foods, and being exposed to toxins in your environment can damage your gut, resulting in a condition called dysbiosis.
Speed-Heal Your Gut: Start with Your Fork
The gut can heal quickly with the right changes.
First, you need to replace the foods that are causing problems.
When I speak of foods that are causing issues, I am referring to those with high levels of intolerance that create inflammation within the body.
Some common food allergens include gluten, dairy, peanuts, eggs, soy, corn, sugar, and artificial sweeteners.
Food intolerances cause inflammation in your gut, which makes it leaky. That's why your body has a hard time losing weight.
For three weeks, you will consume anti-inflammatory, gut-healing foods instead of these seven foods.
If you think you might have a food intolerance, try swapping out the food you think is causing the problem to see if your symptoms improve.
This is a very quick and easy way to detox your body and allow your intestine to start healing.
Some foods need to be eliminated from your diet permanently, while others may only need to be avoided occasionally.
1. Get rid of the problem foods 2. Focus on 10 strategies to speed-heal your gut
Bump Up Your Fiber
Fiber is important for digestion, removal of waste, gut health, and satiety.
I want you to get 50 grams of fiber every day because it is good for you.
You shouldn't eat all the fiber at once. Start slowly, adding 5 grams to your daily intake. Make sure you drink enough water as you increase your fiber intake.
To incorporate more fiber into your diet, eat more non-starchy vegetables. Other foods that are high in fiber include avocado, nuts, and seeds.
You should also focus on foods that are rich in prebiotics. Prebiotics are a type of fiber that help the good bacteria in your Gut. Some good sources of prebiotics are onions, garlic, and Jerusalem artichokes.
It can be a challenge to eat enough fiber from your diet alone.
We created Extra Fiber to pack in 12 types of fiber, including a prebiotic to support the growth of friendly bacteria.*
Eat More Healthy Fats
low-fat diets in the 80s and 90s were terrible for our gut health (among other things).
The better we understand gut health, the more we realize how essential the right fats are in reducing inflammation and healing your GI tract.
Not all fats are helpful when trying to heal the gut.
I love coconuts! They contain a healthy fat called caprylic acid which can help reduce gut inflammation. So be sure to add some unsweetened coconut milk to your next smoothie!
Another gut-healing fat found in cold-water fish are omega-3 fatty acids. These create more bacterial diversity in the gut.
If you are not eating wild-caught fish regularly, you should try Omega Ultras™. It is a very potent, non-GMO fish oil, derived from fish oils that occur naturally in their triglyceride (TG) form. The fish oil is sourced from certified sustainable wild Alaskan Pollock that is caught in the United States. Each softgel contains an impressive 662 mg of EPA and 250 mg of DHA. That is almost one gram of omega-3 fatty acids in just one softgel! Most supplements require multiple softgels to get that amount of omega-3 fatty acids.
