Five Essential Steps to a Healthier Gut Microbiome (and Why They Work)
The human gut microbiome is a complex ecosystem teeming with trillions of microorganisms, which play a fundamental role in extracting nutrients, producing vitamins, and protecting the body from pathogens Microba. Maintaining a balanced and diverse gut microbiome has profound implications for overall health and resilience, as disruptions in this ecosystem, known as dysbiosis, have been linked to various conditions, from obesity and diabetes to neurological disorders Microba. The good news? By eating a variety of plant-based foods, you can actively support and nurture this microbial community.
Five Ways to Boost Your Gut Microbiome:
Eat 30 Different Plants Weekly: Fiber-rich foods like nuts, seeds, pulses, whole grains, fruits, and vegetables provide prebiotics that fuel beneficial bacteria. Diversity matters—each plant type contains unique fibres and polyphenols that feed different gut microbes Frontiers.
Add Color to Your Plate: Brightly coloured foods such as berries, nuts, and dark chocolate are packed with polyphenols and antioxidants, which help protect gut health by reducing inflammation and supporting beneficial bacteria Frontiers.
Include Fermented Foods: Daily servings of fermented foods like yogurt, kefir, kimchi, kombucha, and sauerkraut introduce probiotics, promoting a well-balanced and diverse gut microbiome Microba.
Give Your Gut a Break: Fasting or limiting snacks between meals gives the gut a rest, allowing beneficial bacteria to thrive, reducing inflammation, and supporting metabolic health. Regular fasting has been associated with increased microbial diversity and short-chain fatty acid production, key to gut health Frontiers Zoe.
Reduce Ultra-Processed Foods: Processed foods often lack the nutrients that beneficial gut microbes need. By choosing whole, unprocessed foods, you help sustain a healthy and resilient microbiome Microba.
Embracing a diverse, plant-rich diet supports not only your gut health but also contributes to overall well-being and longevity. Research suggests that maintaining a balanced microbiome can reduce the risk of chronic diseases and promote a healthier, longer life Frontiers. So, load up your plate with various vegetables and take a step toward better gut health and vitality.
If you're wondering why eating a diverse array of vegetables matters or curious about how your gut's "good" bacteria contribute to your overall health, our dietitian, Suzie Cromwell, can guide you. She’ll help you understand the importance of nurturing your microbiome and how dietary choices can significantly impact your well-being.
Suzie is a registered dietitian & diabetes educator. She is a lover of everything outdoors. Her goal is to provide you with evidence-based nutrition information tailored to you to enhance your lifestyle, performance, and digestive health
Book a virtual appointment: Friday mornings, 8:30am, 9:30am and 10:30am. Most extended health plans cover a dietitian and can help you make a plan to
References:
Reference #1: Lozupone, C. A., Stombaugh, J. I., Gordon, J. I., Jansson, J. K., & Knight, R. (2012). Diversity, stability, and resilience of the human gut microbiota. Nature, 489(7415), 220–230. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577372/
Reference #2: Deng, F., Li, Y., & Zhao, J. (2019). The gut microbiome of healthy long-living people. Aging (Albany NY), 11(2), 289–290. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366966/
Reference #3: McDonald, D., Hyde, E., Debelius, J. W., Morton, J. T., Gonzalez, A., Ackermann, G., Aksenov, A. A., & Knight, R. (2018). American Gut: An open platform for citizen science microbiome research. mSystems, 3(3), e00031-18. https://journals.asm.org/doi/10.1128/msystems.00031-18
Reference #4: ZOE. (n.d.). Professor Tim Spector’s top 5 tips for a healthier gut microbiome. Retrieved October 15, 2024, from https://zoe.com/post/tim-spector-gut-tips
Reference #5: Tousignant, K. (2021, July). The truth about intermittent fasting and the gut microbiome. Microba Insight. Retrieved from https://insight.microba.com/the-truth-about-intermittent-fasting-and-the-gut-microbiome/