HEALTHY LIVING
Stay Healthy by Feeding Bugs in Your Gut
Microorganisms in the intestines have a profound effect on cognition, mood, and behavior. :: BY GARY GREENBERG
T
wenty years ago, the microbiome was barely a blip on the radar of medical science.
Now, it’s one of the hottest topics
because researchers know that this collection of bacteria and other microorganisms we harbor in our bodies has a profound effect on our health, and if we keep our trillions of houseguests happy, they will help to keep us healthy. The microbiome occupies every
square millimeter of the body, but most of it is concentrated in the intestinal tract, particularly the large intestine. These gut bugs help break down
food, synthesize and absorb essential nutrients, build and support the immune system, and optimize metabolism. They even affect cognition, mood,
University reviewed more than 100 studies about how diet affects the microbiome to create a dietary index for gut microbiota (DI-GM). The index is a research-based scoring system that
rates how good, or bad, different types and classes of food are for the microbiome. The following foods scored highest on the index: Fermented dairy such as yogurt, sour cream, and kefir have live bacteria cultures that promote a healthy gut. Chickpeas are rich in fiber and resistant starch, which gut bacteria gobble up. Soybean products such as tofu
and edamame promote microbiome
diversity. Whole grains like oats, barley, quinoa,
and brown rice provide fermentable fiber. Cranberries are rich in polyphenols,
potent antioxidant plant chemicals that support beneficial bacteria while suppressing the growth of bad ones. Coffee and green tea are likewise loaded
with polyphenols, which help regulate inflammation in addition to nourishing good gut bugs. Avocados have fiber and healthy fats, a
good combination for gut health. Broccoli helps support the gut barrier
The gut microbiome is often called the
‘second brain.’” — Khoi Nguyen, scientist at Microbiome Insights
and behavior through the gut-brain connection. “The gut microbiome is often called the ‘second brain,’”
says Khoi Nguyen, a scientist at Microbiome Insights and a researcher at McGill University in Canada. “These microorganisms are not just passengers in our
body, but they drive many key processes and are seen as more and more important to our health.” But even after years of study, there is still more to be
learned about the microbiome. “To be honest, we are just scratching the surface,”
says Nguyen, who studies how diet shapes human gut microbiomes and influences health. “We have identified broad patterns, for instance how a
fiber-rich diet fosters a healthier gut. But we still have a lot to learn about the role of individual microbes and how they interact with each other and our diet and lifestyle.” Recently, a team of researchers at South Carolina
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that allows nutrients to pass into the blood while filtering out toxins. Fiber promotes microbial diversity
and the production of short-chain fatty acids, which help connect the nervous, immune, and endocrine systems and allow them to function better. Foods to limit or avoid include:
Red and processed meats not only promote growth
of harmful microorganisms but also are inflammatory. Chronic inflammation is linked to a higher risk for heart disease, cancer, and many health conditions. Refined grains like white bread and white rice are high in
carbohydrates and low in fiber, offering the good gut bugs little to eat. High-fat diets disrupt the healthy balance of microbes. Nguyen notes that the DI-GM is a good general guide,
but everyone has a different microbiome. “The same food can affect people in a very different
way depending on the bugs that are living in their gut,” he explains. “So many factors affect the microbiome, like your genes, whether you were born by C-section or through the birth canal, your lifestyle, and diet. “You can’t change your genes or the way you were born, but you can change your lifestyle and what you eat.”
BRAIN/STEVEN MCDOWELL/SCIENCE PHOTO LIBRARY / AVOCADO/EVGENIYA FEDULOVA©ISTOCK
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