The gut microbiome is one of the most important factors to consider when talking about longevity and quality of life. Disruptions in the microbiome are associated with many diseases and disorders such as IBD, multiple sclerosis, diabetes, allergies, asthma, autism, and cancer. So naturally, it is important to find out how to maintain a healthy and balanced microbiome.
What does Microbiome even Mean?
The term, microbiome, describes the genome of all the microorganisms within your body or a part of your body. The gut microbiome consists of bacteria, archaea, viruses, and fungi. Cute.
Infant delivery and feeding, aging process, stress, hygiene, diet, geographical locations, medications and host genotype influence the microbiome. Two healthy people can have very different microbiomes. Gastrointestinal homeostasis is the goal.
There is limited research on this subject for several reasons. As technology advances so will research. The vast variations in one healthy microbiome to another is complicating the ability to find conclusions. Experts are working to manipulate the gut microbiome with dietary interventions.
Dietary Recommendations for Gut Health
Antibiotics serve a purpose but they are harmful to your gut microbiome, because they diminish good and commensal bacteria while opening the door for pathogenic bacteria. Probiotics and prebiotics have been researched and are proving to be a hopeful therapeutic tool to replenish the unbalanced gut post antibiotics. Bifidobacterium and Lactobacillus are two strands you should consider looking for in a probiotic.
A diet rich in animal protein is associated with a significantly increased risk of IBD and increased levels of TMAO which, in many cases, leads to cardiovascular disease. Whereas plant protein increases bifidofacterium, lactobacillus, and SCFA’s while decreasing inflammation. Whey protein has also shown these great benefits.
It is best to stick to mono and polyunsaturated fats while avoiding saturated and trans fat to decrease the risk of chronic disease.
Carbohydrates containing glucose, fructose, sucrose, and lactose showed beneficial bacterial shifts. There is evidence that suggests artificial sweeteners are unhealthier to consume than natural sugars even if they are posing as healthy and no-calorie food choices. Fiber and resistant starch, like whole grains and soybeans, have shown to be very beneficial to gut health.
Polyphenols which include fruits, seeds, vegetables, tea, cocoa products and wine are proving as beneficial as well.
Eat for Health
Your gut health impacts every part of your body including your mental health. Nourishing your gut microbiome will pay off in countless ways now and long term.
References
Bäckhed, F., Fraser, C. M., Ringel, Y., Sanders, M. E., Sartor, R. B., Sherman, P. M., … & Finlay, B. B. (2012). Defining a healthy human gut microbiome: current concepts, future directions, and clinical applications. Cell host & microbe, 12(5), 611-622.
Lloyd-Price, J., Abu-Ali, G., & Huttenhower, C. (2016). The healthy human microbiome. Genome medicine, 8(1), 1-11.
Singh, R. K., Chang, H. W., Yan, D., Lee, K. M., Ucmak, D., Wong, K., … & Bhutani, T. (2017). Influence of diet on the gut microbiome and implications for human health. Journal of translational medicine, 15(1), 73.
Taneja, V. (2017). Microbiome: impact of gender on function & characteristics of gut microbiome. In Principles of Gender-Specific Medicine (pp. 569-583). Academic Press.
Voreades, N., Kozil, A., & Weir, T. L. (2014). Diet and the development of the human intestinal microbiome. Frontiers in microbiology, 5, 494.
Young, V. B. (2012). The intestinal microbiota in health and disease. Current opinion in gastroenterology, 28(1), 63.
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