Your gut microbes are what you eat
Eating for your gut bacteria
A diverse and thriving ecosystem of beneficial bacteria in our gut microbiota can go a long way to keeping us healthy. Many health issues appear to be connected to poor gut health and researchers are actively investigating the health implications of the gut microbiota on immunity, mental health, inflammation, diabetes, metabolic disorders, allergies and autoimmune diseases amongst others.
The phrase “you are what you eat” also applies to the bacteria that live in the gut because whatever we eat, our gut microbes eat too. As the gut microbiota contains >100 trillion microbes competition for nutritional resources that pass through the digestive tract is intense. This competitive gut ecosystem forces bacteria to quickly consume available nutrients. If available nutrients include a wide variety of different plants and fibre a it will encourage the growth of a diverse range of beneficial bacteria that support good health. Therefore our food choices dictate which bacteria are fed and flourish, and which ones starve and suffer.
Gut bacteria that promote good health prefer, and depend on, a diet that is rich in a diverse range of prebiotic foods and dietary fibre. Consumimg different types of fibre (e.g. soluble fibre, insoluble fibre and resistant starch) is important due to the food preferences of different bacterial species. For example, some bacteria prefer to eat fibre from bananas, while others like the different types of fibre from onions or beans. The Western-style diet, high in processed foods and low in fibre (particularly fibrous plant material) has been linked to adverse changes and loss of microbial diversity in the gut microbiota.
To ensure you are eating for all gut bacteria, eat a wide variety of nutritious foods from all foods groups to feed the different types of beneficial and health-promoting gut bacteria. Well nourished gut microbes can improve microbiota composition and function, produce beneficial by-products (short chain fatty acids), as well as balance and stimulate the immune system and help to prevent disease. Conversely, a diet that is low in fibre will tend to encourage the growth of less favourable and potentially pathogenic bacteria that can lead to poor health and disease.
Moving towards a healthier balanced diet that includes a variety of nutritious foods from all food groups as well as different types of fibre from vegetables, fruit, seeds, nuts, wholegrains and legumes can change your gut microbiota to a healthier profile in just a few days. Of course, dietary changes need to be sustained long-term to maintain positive changes in the gut microbiota. A Mediterranean-style diet rich in different types of fibre, healthy fats and dairy, as well as being high in health-promoting polyphenols and antioxidants can be a great place to start for those wishing to make dietary changes.
For appointments or more information about your gut health, and how to keep you and your gut microbes healthy please contact me julie@digest.health
