Eating for gut-biome health may seem like it'd be challenging, but it's really not. Incorporating VARIETY into the diet is an easy way to attempt targeting gut-biome health; and when you think about it, adding new foods into the diet and/or switching up meal ingredients is WAY easier than eliminating foods you enjoy (which is the basis of most every other "diet").
When we eat the same things, the amount of healthy bacteria (those that we support and they support us symbiotically) is reduced because different bacteria are required to break down and feed off of different foods. The less types of foods we consume, the less work we give to the bacteria which can ultimately reduce the amount of bacteria needed for the job, thereby "killing off" our working beneficial microbes.
Tip #1: Diet Diversity is the number one way to target gut-biome health.
Diet Goals: The Mediterranean Diet
The Mediterranean diet emphasizes a lot of what we're looking for when it comes to gut biome health (increased beneficial bacterial population and increased bacterial diversity). You can find the following in a traditional Mediterranean Diet:
High intake of fiber - Fiber helps food move through our body and it keeps our digestive tract running clean and efficiently. Fruit, veggies, whole grains and legumes are some general examples of fiber-filled foods.
Low simple sugars intake - Simple sugars are a type of carbohydrate that are often added to foods to sweeten, prevent spoilage, or create texture. Table sugar, powdered sugar, brown sugar, honey, agave, syrups, sports drinks, sugary drinks, candy and desserts are all examples.
More plant-based proteins - Protein can come from plants too! Many people believe animal protein is our only source of protein. Not true! Quinoa, tofu, edamame, lentils, chickpeas, beans, nuts and seeds are all examples of high plant-based protein sources. Even dark leafy greens and veggies like kale and broccoli provide some protein.
Includes fish and poultry - Foods in this group can provide many different kinds of nutrients (iron, zinc, magnesium, Vitamin E, thiamin, niacin, B6 and B12).
Includes nuts and olive oil - Nuts and olive oil are great sources of polyphenols (a type of antioxidant) and healthy fats which protects the heart and blood vessels.
Minimal dairy intake - A few servings a week of minimally processed cheeses and low-sugar yogurts is included.
Includes antioxidant-rich foods - High levels of polyphenols (a type of antioxidant) and other antioxidants (protecting our bodies from damage by free radicals) are part of the diet.
Whereas a "typical" western diet (one that is high in animal fats and protein, and low in fiber) is associated with lower numbers of total bacteria and known beneficial bacteria, and is connected to cardiovascular disease, inflammation and diabetes.
Tip #2: The Mediterranean Diet includes many of the types of foods that are believed to encourage beneficial bacterial population growth and bacterial diversity.
Specific Food Goals
Lastly, here are a few types of foods you could include within your regular eating patterns to try and encourage a healthy gut-biome:
High fiber foods - Fruit, vegetables, legumes and whole grains are critical for the maintenance of a healthy microbiota as fiber is not easily digested or absorbed by our body. This provides a mutually beneficial environment for the bacteria; they eat and we gain additional nutrients and enhanced immunity. The average American diet is very low in fiber, simply boosting intake could help enhance the immune system through the gut biome.
Plant-based proteins vs. animal-based proteins - We are very pro-protein in our country, but the reality is that the average American consumes more than enough on a daily basis. An increase in plant-based proteins can help encourage the addition of a couple beneficial microbes (lactic acid bacteria, such as Ruminococcus, E. rectale and Roseburia) and simultaneously reduce Clostridium and Enterococcus species that could be damaging to our health. A decrease in animal protein consumption can not only reduce the amount of bilophila wadsworthia connected to some bowel diseases, but it can decrease the protein fermentation and toxic metabolites (like ammonia and sulfer) that come with animal protein fermentation.
Polyunsaturated fatty acids (PUFA's) - Omega 3's like flaxseed, chia seed, eggs, dark chocolate, avocado and salmon can help protect microbial composition.
Fermented foods - Fermentation is the process that converts sugars (carbohydrates), in the absence of oxygen. Fermentation provides several benefits such as: new tastes and textures, enhanced access to nutrients, removal of toxic or undesirable food parts (like bitterness), and most importantly they deliver probiotic bacteria (while increasing food safety). Fermented foods are known to increase biome diversity and decrease markers of inflammation. Yogurt, kimchi, kombucha, sauerkraut, kefer (fermentable milk), any pickled things, tempeh, miso, apple cider vinegar, and even some breads, beer and wine are all examples.
Probiotics - Probiotics are live microorganisms that can provide health benefits to the host. Probiotics compete with harmful species for adhesion sites within our body. Probiotics reduce intestinal permeability which makes it difficult for bad bacteria to go where they shouldn't.
Prebiotics - Prebiotics feed probiotics. They are non-digestible carbohydrates. Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes.
Tip #3: Some foods that are known to contribute to gut-biome health (fermented foods, omega 3s, plant-based protein, high fiber foods, probiotics and prebiotics).
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Gut - Biome Series References
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