healing ways


the chemicals our gut microbes synthesize behave like drugs—they are absorbed into our bloodstream and infl uence our biology. Seattle-based biologist Ann Bikle refers to the colon as an “onboard medicine chest”. Unfortunately, warns Sonnenburg, physi- cians too oſt en prescribe antibiotics, which wreak havoc on our microbiota, leaving us susceptible to disease-causing organisms.


TIPS FOR A HEALTHY MICROBIOME by Melinda Hemmelgarn


GUT TALK I


t’s hard to imagine surrendering control of our minds and bodies to trillions of microorganisms, but an


ever-growing body of research from the Human Microbiome Project shows how mi- crobes living in and on our bodies aff ect and even predict our physical and mental health. T e majority of these microorganisms,


or microbiota, live within our large intestine. According to Kelly Tappenden, Ph.D., a registered dietitian and head of the Depart- ment of Kinesiology and Nutrition at the University of Illinois–Chicago, we have more microbial cells within our gut than we have human cells in our body. T ese microbes help digest food, regulate appetite, produce certain vitamins, synthesize chemicals such


as serotonin, metabolize carcinogens and regulate our immune system. She suggests that we think of them collectively as an organ that develops and changes as we age. “A huge proportion of your im-


mune system is actually in your GI tract,” says Dan Peterson, assistant professor of pathology at the Johns Hopkins University School of Medicine. Taking care of our gut microbes is paramount during times of stress and risk of infection. In their book, T e Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health, Stanford researchers Justin and Erica Sonnenburg explain how healthy gut bacteria are essential for both metabolic health and strong immunity, adding that


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Fiber for a Strong Defense T e Sonnenburgs defi ne a microbiota- friendly diet as rich in plant-based, high-fi ber foods and limited in meat and saturated animal fats. Low-fi ber diets contribute to a decline in gut microbe diversity, resulting in a weakened immune system. “Fiber is fuel for the gut,” says Joanne Slavin, Ph.D., a registered dietitian and professor of food science and nutrition at the University of Minnesota-St. Paul. It’s naturally found in fruits, vegetables, beans, peas, whole grains, nuts and seeds. Fermentable fi bers such as fruit pectin,


beta-glucans in barley and oats, and oligo- saccharides in beans are metabolized by gut bacteria to produce short-chain fatty acids that provide energy to cells in the colon. Many fermentable fi bers are called “prebiot- ics” because they promote the growth of benefi cial gut bacteria. Inulin, for example, is a prebiotic fi ber found naturally in onions, garlic, leeks, asparagus, wheat and oats. Teresa Martin, a registered dietitian


based in Bend, Oregon, who researches gut health and disease prevention, recom-


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