Eating for the Gut Microbiome

Blog post written by Madison Stutsman, IUPUI Dietetic Intern

Trillions of bacteria and viruses exist inside our bodies. Most of them are found in a pocket of the large intestine. This is what we refer to as the “gut microbiome”. The gut microbiome has many good bacteria, but it can also be home to bad bacteria. 
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In fact, there are more bacteria in your body than human cells. There are up to 1,000 different types of bacterial species in the human gut microbiome. Most of these bacteria are extremely important for your health, while others can cause disease.  

Image from digestivecarephysicians.com

Having a balance of both good and bad bacteria helps with digestion and keeps the body and its functions healthy. Too much bad bacteria in the body can lead to digestive issues, low energy and disease.  Living a healthy lifestyle can help the good bacteria grow and keep the bad bacteria in check! ​

How Does the Gut Microbiome Help My Body?

The gut microbiome helps the body in many ways, including:
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• Digesting fiber: Certain bacteria digest fiber, which produces short-chain fatty acids. These fatty acids are important for gut health! They may also help prevent weight gain, diabetes, heart disease, certain cancers, irritable bowel syndrome, Crohn’s disease, and stomach ulcers.
• Supporting immune health: By communicating with immune cells, the gut microbiome can help control how your body responds to infection. The microbiome of a healthy person will provide protection from disease-causing organisms that enter the body.
• Breaking down nutrients: Microbiota help break down amino acids and vitamins, including the B vitamins and vitamin K, in order to be used as nutrients by the body. 
• Helping control brain health: New studies show that a healthy gut microbiome may also affect the brain in a positive way. The longest nerve in the body connects our brains to our digestive systems, giving both organs a way to communicate with each other. These studies show that a healthy gut contributes to better mood, brain function and can even lower stress and anxiety. ​

Image from gut microbiotaforhealth.com

How Do I Keep My Gut Microbiome Healthy?

The foods you eat play a large role in controlling what types of bacteria live in the gut. One of the easiest ways to improve gut health is by introducing prebiotics and probiotics to the body!
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• Prebiotics are high-fiber foods that help the good bacteria in your body grow. Fruits and vegetables are the best sources of prebiotics for a healthy microbiome. Lentils, beans, whole grains, nuts and seeds are also good sources.
• ​Probiotics are living microorganisms that can provide benefits such as improving digestion, relieving digestive symptoms like diarrhea and constipation, and even supporting heart health. You can find foods rich in probiotics on the shelves of your local grocery store! A few examples of foods and drinks that naturally have probiotics include:
  • ​Yogurt
  • Kefir - fermented milk drink similar to thin yogurt
  • Sauerkraut - German dish made from fermented cabbage
  • Tempeh - soy-based product similar to tofu
  • Kimchi - Korean side dish made from fermented vegetables and spices
  • Miso - traditional Japanese seasoning made from fermented soybeans
  • Kombucha - fermented tea beverage
  • Pickles
  • Traditional Buttermilk
  • Natto - Japanese food made from fermented soybeans
  • Some cheeses such as gouda, mozzarella, cheddar and cottage cheese​

Image from soundprobiotics.com

​A healthy gut plays an important role in your overall health, so eat to support it! Try these recipes to add more prebiotics and probiotics into your day:
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• Probiotic Sauerkraut
• Probiotic Strawberry-Banana Smoothie 
• Broccoli Garbanzo Bean Bowl
• Curried Lentils 
• Southwest Stuffed Peppers ​  ​

​Sources: 

• https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/
• ​https://www.hsph.harvard.edu/nutritionsource/microbiome/ 
• https://www.healthline.com/nutrition/gut-microbiome-and-health
• ​https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body