10 science-backed tips to achieve a healthy microbiome
Tip #1 — Eat fermented foods
Foods like kimchi, kefir, yogurt, sauerkraut, tempeh, kombucha, and many others are a good source of probiotics. 100g of one or two fermented foods a day is ideal.
Tip #2 — Eat foods rich in prebiotics
Science suggests that prebiotics may be even more important than probiotics!
For example: bananas, garlic, onions, chicory root, artichokes, beans, leeks, nuts, and whole grains.
- Extra tip: prepare starchy foods like potatoes, rice, or pasta and allow them to cool down. Resistant starch, which is created when some starch is transformed, is not completely digested by our bodies and feeds the gut bacteria.
Tip #3 — Follow a plant-centered diet
Fiber is only found in plants. And what’s more. There are not just 2 types of fiber (soluble vs insoluble), but different thousand of different molecules that each of them feeds specific bacteria. In turn, bacteria produce short-chain fatty acids (SCFA), which are the colon’s cells preferred source of energy and reduce colon cancer.
Tip #4 –Choose organic if you consume animal products
Animals raised conventionally are feed less nutrient-dense diets and plenty of antibiotics to develop them more quickly without becoming ill. Organic meat is lower in antibiotics.
According to a big study called American Gut Project, those who consumed more than 30 plants per week had lower levels of antibiotic resistance genes in their gut microbiome than those who consumed less than 10 plants. The researchers hypothesize that those with diets low in plants would make up for it by consuming more meat or processed foods with antibiotics.
Tip #5 –Include polyphenol-rich foods
Micronutrients such as polyphenols act as antioxidants. These plant antioxidants give intense colors such as dark blue in blueberries and eggplant, red-purple in red cabbage, and so on.
Many of these antioxidants are not absorbed by our body and reach the gut. There, the gut bacteria can use them as a nutrient source!
Tip #6 — Limit your consumption of sugar and saturated fats
This may seem obvious, but why? Research has shown that sugar and artificial sweeteners cause gastrointestinal distress and change the microbiome, especially sweeteners.
Fats, especially saturated fat also cause changes in the microbiome and cause dysbiosis.
Tip #7 — Eat 2 tbsp of flaxseeds to meet your daily Omega 3 requirements
There are different types: EPA and DHA which are found primarily in fish and algae, and ALA found in plant sources such as nuts and seeds. The recommended dose is 250–500 mg EPA/DHA per day. However, vegetarians and vegans do not need to panic since our bodies can convert ALA to EPA and DHA with a variable conversion rate (8–20% and 0.5–9%, respectively).
For example, 1 tbsp of flaxseeds contain 2350 mg ALA. Taking 2 tbsp and assuming a conversion rate of 8%, you would already get 376 mg of EPA and DHA. Other sources are walnuts (2574 mg ALA per tbsp) and chia (1900 mg per tbsp).
Tip #8 — Consider taking vitamin D
Vitamin D also influences the composition of the microbiome. It is created by our body when we are exposed to sunlight. However, we often don’t get enough in the winter months. Thus, a supplement for these months would be beneficial.
Tip #9 — Try consuming digestive enzymes if you experience intestinal distress
Have you experienced discomfort, gas, bloating, or constipation after eating particular foods? It’s possible that you don’t create enough digestive enzymes to properly break down food or that your stomach acid is low.
Particles from improperly digested food reach the colon where bacteria ferment them. Undigested proteins and lipids byproducts can cause bloating, offensive gas, and constipation if they reach the gut.
Tip #10 — Slow down and savor your meals
Stress can cause your body to stop prioritizing digestion, reducing the number of nutrients you receive and upsetting the gut bacteria. Try to relax and take time while taking your meal. This way your body can focus on the digestion process.
Check out the BodyGutMind blog for more posts on this topic!
