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It’s no secret that the food we eat affects our weight. Many diets claim that certain foods can help you lose weight, but over the past few years, scientists have discovered that the food you eat can affect not only your weight, but also your health and well-being.
How to? Your diet affects the microbial colonies (gut bacteria) in your gut, which can affect your sleep, weight, food allergies, your chances of developing certain diseases, and more. This colony is called your microbiome. But what exactly is the microbiome, and how can you ensure that your microbiome is healthy and balanced?
How To Improve Your Microbiome
The microbiome is made up of trillions of bacteria that live in and on your body. Everyone has a unique microbiome. Your geographic location, health status, stress level, age, gender, and everything you eat can affect the composition of your microbiome and the type of bacteria in your body.
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Although some bacteria are harmful and can cause infections, the bacteria in your microbiome are important for regulating your body’s basic functions. These beneficial bacteria are found in your mouth, lungs, nasal passages, skin and brain, but your colon (large intestine) has the highest concentration, and more than 100 trillion microbes call your gut home.
Until recently, researchers knew about the microbiome but did not fully understand its role in regulating our health. We now know that our diet greatly affects the type and amount of bacteria in our gut. You can influence the balance of your microbiome by changing the foods you eat.
Your whole body benefits when your microbiome is balanced. “A healthy microbiome means optimal digestion. If someone has digestive issues like IBS, a balanced gut microbiome can improve that condition and restore normal gastrointestinal health,” says Pam Patti, registered dietitian at INTEGRIS. “Research shows that a balanced microbiome can improve cognitive performance, leading to optimal activity and strong immunity. and strong protection against allergies,” he says.
Two of the main benefits of a balanced microbiome are weight loss and increased metabolism. The microbes in your gut are powerful because they can tell you what you eat and what your cravings and hunger are. Lean people have been found to have a more diverse microbiome than overweight people.
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A lack of microbiome diversity can cause mild inflammation in your gut and throughout your body, making it difficult to gain or lose weight.
Gut microbes respond quickly to changes in diet. In fact, the lifespan of microbes is only 20 minutes, which means you can quickly change the composition of your microbiome by eating foods that grow healthy bacteria.
Prebiotics (foods that feed beneficial bacteria) and probiotics (foods that contain beneficial bacteria) are the building blocks of microbial nutrition. By adding just 1-3 servings of these foods to your daily diet, you can feed and nourish your microbiome.
Conversely, a Western diet rich in sugar, artificial sweeteners, chemical preservatives and refined carbohydrates feeds the bad bacteria that cause inflammation and weight gain. Bad bacteria thrive by killing off the good microbes and disrupting the balance of your microbiota.
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Finally, “Many drugs can harm microbes (such as antibiotics) and cause microbiome imbalances,” says Patty. “This reduces the immune system’s ability to stay healthy in the face of environmental challenges.”
A microbiome diet works by introducing a variety of healthy foods such as probiotics, prebiotics and microbes to create a balanced and diverse microbiome that keeps you healthy and allows your body to function properly.
The microbiome diet encourages eating enough, but not too much, mostly plant-based foods. Your body needs enough food to keep your gut bacteria alive, but not overload with nutrients, as this can cause an imbalance of bacterial species in your microbiome. Consuming mostly plants rather than animal products can reduce the number of obesity-related bacteria.
Probiotics help feed the bacteria in your microbiome, improving their diversity and composition. Researchers have found that dietary forms and probiotic supplements can help maintain overall health. A daily dose is recommended because probiotic strains cannot multiply in your gut without regular supplementation.
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Fermented foods like kimchi, sauerkraut, kefir, and Greek yogurt contain more healing probiotic bacteria than supplements, making these great microbiome-friendly diet options. Other probiotic-rich foods include raw milk cheeses (such as Cheddar, Gouda, Swiss, and Parmesan), Kombucha, olives, pickles, tempeh, miso, and natto.
In addition to probiotics, it is also important to use prebiotic fiber, which provides the energy necessary for the growth and reproduction of intestinal microbes. Prebiotic fibers are poorly digested and may remain intact in the gut. Healthy microbes then ferment and break them down to create compounds called short-chain fatty acids, which have many positive effects on your health.
Foods rich in prebiotic fiber include raw and cooked onions, raw garlic, raw leeks, raw asparagus, chicory roots, bananas, tomatoes, radishes, berries, peeled apples, nuts, beans, Jerusalem artichokes, raw dandelion greens, flax seeds and here seeds, including seeds. .
The microbiome diet is not meant to disparage any particular group, but it encourages you to choose gut-healthy options that help your gut thrive. Try berries such as cherries, coconuts, grapefruits, kiwis, nectarines, oranges and limes. For healthy fats, choose nuts, seeds, avocados, fish, flaxseed oil, sunflower oil, or olive oil. When it comes to meat, choose beef, chicken, low-mercury fish, lamb, or shellfish if not well-processed.
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“Dairy products have been a source of probiotics for centuries in fermented yogurt, kefir and various cheeses,” Petty says. “Meat can be fermented to have a probiotic effect. I recommend checking out Cultures for Health for instructions on fermenting different foods.
You can diversify your diet by choosing a variety of foods, especially those rich in plant-based prebiotic fiber. A study by the American Gut Project found that people who ate more than 30 types of plants per week had a more diverse microbiome than those who ate 10 or fewer types of plants per week.
“Eating a variety of foods, both raw and cooked, can help balance your gut microbiome. You don’t necessarily have to follow a strict ‘microbiome diet’ to maintain gut health,” Petty says. “When someone eats a lot of processed foods, they don’t have the nutrients they need to grow their gut microbiota, so there’s a problem.” Not so long ago, mood and neuroses were labeled as “difficult”. bad mentality. Chronic headaches and inflammation are considered a normal part of life. This is a situation that we have not fully understood for a long time until the complexity of the gut microbiota is explored in depth.
As more evidence emerges and our understanding of what goes on in the gut becomes clear, there are many other aspects to our gut health.
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The digestive tract is not just a place where food is absorbed and passed through the body. In addition to this role, the digestive system plays an important role in mental health, immunity and metabolism. Thanks to our gut microbiome, our gut can have this effect on many areas of our health.
The gut is full of different types of bacteria, some of which are thought to outnumber the cells in your body by a ratio of 10 to 1! The key to controlling your microbiome for optimal health is diversity and the right balance. The recommendations in this article are based on our current science to improve these aspects of the gut microbiome.
While there are many things you can do to actively improve your microbiome, the first step is to pay attention to whatever is damaging it. These include things like antibiotics, artificial sweeteners, sugar, non-organic products, GMOs, and ultra-sterile environments.
It is now widely known that antibiotics kill both good and bad bacteria in the gut, causing dysbiosis or opportunistic infections. Perhaps sugar and artificial sweeteners (Splenda, nutrasweet, etc.) tend to promote the overgrowth of unwanted bacteria, which can increase the risk of sugar cravings, brain fog, and obesity.
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Non-organic and GMO products are toxic because they contain high levels of glyphosate. Glyphosate is a very problematic pesticide with long negative effects on the body. Regarding the microbiome, glyphosate damages the gut lining, weakens the bonds between cells (causing gut permeability) and promotes harmful bacterial overgrowth (1).
Another common source of chemically destroying the gut microbiome
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