mends 35 to 50 grams of fiber per day to promote diverse, abun- dant and resilient gut microbes. For those over 50 years of age, the Institute of Medicine recommends 30 grams of dietary fiber per day for men and 21 grams for women. Most Americans get half the recommended amounts because highly processed, low-fiber foods are ubiquitous. Plus, popular gluten-free, keto and paleo diets limit whole grains. When buying packaged foods, check labels carefully and choose those providing at least three grams of fiber per serving.
A Healthy Microbiome for Life Martin shares the following strategies for developing and preserv- ing gut health:
n Choose a vaginal birth, if pregnant; and breastfeed to help establish a healthy microbiome in the baby.
n Choose an organic, plant-based diet. Aim for a variety of different plant species each day.
n Enjoy fermented foods such as yogurt, kefir and sauerkraut, but be cautious with probiotic supplements. Only use those with proven safety and effectiveness.
n Limit “microbial assassins”. Artificial sweeteners and emulsi- fiers such as polysorbate 80, carageenan and carboxymethylcel- lulose, typically found in processed foods, can lead to bloating, irritable bowel and inflammation.
n Enjoy physical activity; avoid sitting for more than 30 to 60 minutes.
n Go outside, enjoy fresh air and play in the dirt. n Reduce stress. Try yoga, meditation and mindfulness. n Sleep six to eight hours each night.
n Tink about gut microbiota every day, advises Martin. “Any- thing you can do to help fuel healthy microbes, no matter how small, will make a difference to your health.”
Melinda Hemmelgarn, the Food Sleuth, is an award-winning regis- tered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at
FoodSleuth@gmail.com.
LEARN MORE
n Te connection between both soil and human health:
Dig2Grow.com
n Comparing the human digestive system to plant roots in the soil:
Tinyurl.com/SoilHealthAndHumanHealth
n Human Microbiome Project:
hmpdacc.org/hmp/overview
n Te Microbiome Report Podcast: TeMicrobiomeReport.
libsyn.com n
WorldMicrobiomeDay.com
n Best sources of dietary fiber:
Tinyurl.com/FoodSourcesOfDietaryFiber n Best probiotics:
USProbioticGuide.com
We Are What Our
Microbiome Eats by Ashlyn Zikmund
P
erhaps the phrase, “You are what you eat,” rings
a bell; however, the phrase, “You are what your microbi- ome eats,” is more accurate. Tis is because the foods we eat are metabolized by the estimated 100 trillion bacteria that inhabit the average human intestinal tract. Be- cause different conditions are linked to microbiome resilience, establishing and maintaining a diverse and robust ecosystem is an essential component for optimal health. Conditions commonly identified in children such as like
asthma and eczema are related to microbial imbalances that alter immune function in the gut. Conditions such as diabetes, depression and irritable bowel syndrome are also associated with microbial and immune dysfunctions. Tis relationship exists because the gut harbors a huge portion of the immune system, and is tasked with the job of surveilling and killing any “bad” material coming in its jurisdiction. Anyone desiring op- timized immune function need look no further than enhancing gut health. Simply start feeding it what it loves. Tere is currently a large fiber gap in the United
States—90 percent of adults and children are not getting the recommended amount needed to feed gut microbes which metabolize it, creating byproducts called postbiotic metabolites. Tese include short-chain fatty acids like butyrate, which opti- mize the gut’s acid-base balance to ward off potential pathogens and fuel enterocyte (absorptive) cells in the digestive tract. Tis allows a potentially bad cell in the gut to be replaced
by a new and healthy cell. Te diversity of fiber-rich foods is also important, and leads to a diverse microbiome. Tat allows the “good guys” to get more available parking spaces compared to the “bad guys” coming in and trying to steal a spot to which they are not welcome. Quality probiotic supplements and supplements contain-
ing postbiotic metabolites can be beneficial complements to health. Tey can be used for general wellness or to target a specific condition, but improving dietary factors should be a first-line step in any gut healing protocol.
Dr. Ashlyn Zikmund is a naturopathic doctor at Natural Paths to Wellness, located at 1524 Cedar Cliff Dr., in Camp Hill. She has a special interest in gut health, women’s health and metabolic syndrome. For more information, call 717-494-4500 or visit
NaturalPathsToWellness.com. See ad, page 2.
July 2020
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