Wednesday, December 7, 2022

How To Keep Gut Microbiome Healthy

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Flavonoids Gut Bacteria Blood Pressure

5 tips to keep your gut microbiome healthy | UCLA Health Newsroom

The new study found that even consuming small amounts of flavonoid-rich foods can significantly lower blood pressure.

For instance, eating 1.5 servings of berries per day was associated with a 4.1 mmHg reduction in systolic blood pressure, Cassidy says. Drinking 2.8 glasses of wine every week was associated with an average of 3.7 mm Hg lower systolic blood pressure level as well.

Dietary flavonoids have probiotic-like properties that can stimulate the growth of certain gut bacteria. Incorporating flavonoids into ones daily diet can be as simple as topping yogurt with blackberries, drinking green tea instead of coffee in the afternoon, and grabbing an apple or a pear for a snack.;

Promoting gut health has been an extremely popular wellness trend in the last few years. Scientists have pointed to fermented foods like yogurt and kombucha as options to increase gut bacteria diversity and reduce inflammation. Some have even suggested rewilding the microbiome by reverting modern diets to a pre-industrialized state.

However, others have also emphasized that the term gut health is poorly understood.;

Heidi M. Staudacher and Amy Loughman, researchers at the Food & Mood Centre at the Deakin University in Australia, wrote in The Lancet that listicles with top 10 gut health foods are not particularly insightful.;

Tips To Keep Your Gut Balanced

Maintaining a well-functioning gut is clearly important. The good news? There are many simple ways to accomplish this:

Eat foods and drink beverages that support your gut. Fermented foods help to form a good microbiome; for example, yogurt, miso, sauerkraut, kimchi, and kefir, suggests Patterson. Kombucha is another beverage choice thats rich in good-for-your-gut bacteria. In addition, teas like ginger, chamomile, and peppermint can also help to aid the gastrointestinal system.

Minimize foods and drinks that can throw off your gut. Alcohol, caffeine, fried foods, and carbonated beverages can aggravate your gut microbiome, according to Patterson.

Consider a probiotic supplement. If youre looking to support a specific aspect of your health, probiotic supplements can be used to help rebalance the gastrointestinal system. The most common strains include lactobacillus, Bifidobacterium, and saccharomyces, which have been shown to help regulate the immune response, says Patterson. Consult a source such as the Alliance for Education on Probiotics to find out which strain may help your particular health concerns, or talk to your doctor or a dietitian. Some other supplements known to support gut health include l-glutamine and zinc carnosine, Patterson adds.

While theres still much for researchers to learn, its clear that a healthy gut microbiome can benefit not just your digestion but your overall physical and emotional health, as well.

If You Can Breastfeed For At Least 6 Months

A babys microbiome begins to properly develop at birth. However, studies suggest that babies may be exposed to some bacteria even before birth .

During the first 2 years of life, an infants microbiome is continuously developing and is rich in beneficial Bifidobacteria, which can digest the sugars found in breast milk .

Many studies have shown that infants who are fed formula have an altered microbiome with fewer Bifidobacteria than infants who are breastfed (

38 ).

A number of studies have shown that vegetarian diets may benefit the gut microbiome, which may be due to their high fiber content.

For example, one small 2013 study found that a vegetarian diet led to reduced levels of disease-causing bacteria in people with obesity, as well as reductions in body weight, inflammation, and cholesterol levels .

A 2019 review noted that plant foods are rich in specific nutrients that can increase levels of beneficial bacteria and decrease harmful strains of bacteria to support gut health .

However, it is unclear if the benefits of a vegetarian diet on the gut microbiome are due to a lack of meat intake or if other factors may also play a role.

Summary

Vegetarian and vegan diets may improve the microbiome. However, it is unclear if the positive effects associated with these diets can be attributed to a lack of meat intake or if other factors may be involved.

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Add Fiber To Reverse Symptoms

Prof. Hansson and colleagues found that bacteria that degrade fiber, such as Bifidobacterium, were greatly reduced on the Western-style diet. But, they also showed that adding Bifidobacterium or inulin a type of prebiotic plant fiber to the mices diet could improve gut health.

The second research group, which was led by Andrew Gewirtz a professor at the Center for Inflammation, Immunity & Infection at Georgia State University in Atlanta found that inulin supplementation can restore gut health and reduce the signs of metabolic syndrome to some extent.

However, before you rush off to stock up on inulin to counteract the excesses of your holiday diet, Prof. Gewirtz issues a warning.

Simply enriching processed food with purified fibers might offer some health benefits, but were not ready to recommend it until we understand more of the very complex interplay between food, bacteria, and host.

Prof. Andrew Gewirtz

Instead, you could opt for holiday foods that naturally pack a fiber punch instead. Check out these handy recommendations in the American Heart Associations Holiday Healthy Eating Guide.

Snacking Is Nice But Is It Necessary

How to Keep Your Gut Microbiome Healthy During COVID

We all love a good munch on something delicious, but snacking for the sake of it may not be promoting a healthy gut.

Eating triggers a healthy immune response known as postprandial inflammation. This is normal, but if you eat all the time, youre actually prolonging this inflammatory state, increasing your calorie intake, and promoting weight gain. Luckily, there are a few simple hacks to solve the snacking.

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What I Did Not Like About Thryve

  • All consultations are online and some people might find that a bit uncomfortable.
  • There might be stomach discomfort in some people as you can see in Thryve review.
  • Probiotic recommendations and treatment are still in the exploratory stage although there is no harm recorded.
  • There is some dissatisfaction over response to customer queries with many customers.
  • International orders involve shipping charges.

Thryve Gut Health

Have a look at the authentic Thryve review:

Thryve has been life-changing. Ive been suffering from digestive issues since I was a child. I later learned I had celiac disease and my gut was a mess. Even after going gluten-free I still had major issues.

Thryve has been the only thing that has significantly helped. I no longer blindly buy probiotics and am armed with the knowledge of which strains my body really needs.

I cant say enough good things and Im so fortunate and thankful to have found a product that truly heals me.

My 12-year-old child had chronic diarrhea for 20 months after her Lyme treatment with 2 months of 3 types of antibiotics.From the very first Thryve probiotic, her stool was perfect.

She takes one a day, its been 3 weeks and every day she has had a perfect stool. She is a much happier child.

I highly recommend Thryve. I am very grateful for your service. You rescued my poor child.

However, the one thing I can 100% say is my BMs are regular and very smooth.

Find A Nutritionist Near You

ZocDoc helps you find and book top-rated doctors, on demand. Visit them in their offices, or video chat with them from home. Check out the nutritionists in your area.

A healthy gut means you have a stronger immune system, a better mood, effective digestion thats free of discomfort and a healthy brain and heart, says Sabine Hazan, M.D., a gastroenterologist, founder of Ventura Clinical Trials in Ventura, California, and author of Lets Talk S.

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What Are The Gut Flora

The gut flora make up a world of microorganisms that populate our gastrointestinal tract. It is estimated there are about 100 trillion of these microorganisms, called microbes. The flora of the gut is predominantly various strains of bacteria, but there are also some fungi and protozoa.

Research has found that we are not born with gut flora. Instead, the digestive systems of newborns get populated with flora from their mother during the process of vaginal birth.

As babies get older, differences have been found between the flora of breast-fed and formula-fed infants. Once infants are weaned, their flora more closely resembles that of adult flora.

Our relationship with the gut flora is considered to be mutually beneficial. Our gut flora is thought to contribute to our health in several ways. A few examples of how our gut health can influence our whole-body health include:

  • Promoting digestion
  • Helping absorb nutrients

What Is The Microbiome

How to keep your gut microbiome healthy

Picture a bustling city on a weekday morning, the sidewalks flooded with people rushing to get to work or to appointments. Now imagine this at a microscopic level and you have an idea of what the microbiome looks like inside our bodies, consisting of trillions of microorganisms of thousands of different species. These include not only bacteria but fungi, parasites, and viruses. In a healthy person, these bugs coexist peacefully, with the largest numbers found in the small and large intestines but also throughout the body. The microbiome is even labeled a supporting organ because it plays so many key roles in promoting the smooth daily operations of the human body.

Each person has an entirely unique network of microbiota that is originally determined by ones DNA. A person is first exposed to microorganisms as an infant, during delivery in the birth canal and through the mothers breast milk. Exactly which microorganisms the infant is exposed to depends solely on the species found in the mother. Later on, environmental exposures and diet can change ones microbiome to be either beneficial to health or place one at greater risk for disease.

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Learn More About The Link Between The Gut Microbiome And The Foods That We Eat

ZOE is working together with leading scientists and thousands of volunteers, combining large-scale data and machine learning, to predict personal nutritional responses to any meal and harness the power of the trillions of microbes found in our gut to improve human health.

Join our scientists at the American Society of Nutrition’s live online conference to learn more about how we are pioneering the latest science on the microbiome, inflammation and how genes impact our metabolic health.

You can register for this free event here, which will be held on June 2nd.

Give Your Gut A Rest From A Hard Days Work

Giving your body a break from digesting food could protect from metabolic diseases and restore gut health.

In fact, some beneficial bacteria, like Akkermansia muciniphila, actually enjoy a nice fast, and help strengthen the gut lining when they arent being fed by your food intake. Theres no need to be radical here, though, just lay off the midnight snacks and when you do eat, make sure you cram in wholesome plant-based carbs!

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Influencers Dont Necessarily Know Science

Social media made people famous by promoting an aspirational lifestyle who often receive payment for advertising products and services.

Ask yourself, how many accredited health experts and researchers do you follow? Social media influencers are often highly paid by companies to promote products and/or services. They also made it to the top by sharing opinions, but not necessarily scientific facts.

Its important to do your own research, or else you may find yourself doing some very unscientific stuff and buying all sorts of gut health supplements that some rando with a hundred thousand followers told you to. Dont be afraid to question what youre being told.

What Are The Gut Microbiome And Healthy Gut Bacteria

Learn how to keep your microbiome healthy #microbiome # ...

Go with your gut feeling is a clichéd saying, but many of us do not realize how important our gut health is.

The human gut is made of millions of bacterial cells, fungi, and different microbes.

A balance of all these organisms is what makes up the gut microbiome.

There are ongoing studies and a whole lot of raw data going around on the effect of thriving gut on human health.

The presence of healthy gut bacteria has been established for a long time now.

Different useful bacteria like lactobacillus Plantarum and Lactobacillus casei are vital for gut health.

Along with such good bacteria, there are many microbes and fungi that help keep the gut microbiome in perfect working order.

This includes good digestion and regular evacuation of bowel movements, something that is essential for overall well-being.

To keep this delicate balance in good working condition as well as to make it thrive, there are different ways that one may try out, like:

  • Eat more fermented foods that are full of probiotics.
  • Incorporate more fiber into your diet.
  • Cut down on your sugar consumption.
  • Work to reduce stress.
  • Get a regular quota of sleep which is important in regaining good health.
  • Unnecessary use of antibiotics to be avoided.

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Can Diet Affect One’s Microbiota

Your diet can affect the composition of the gut microbiota. It can manipulate the microbial diversity, composition, and stability of your gut. But these changes caused by one’s diet seem to be only temporary. The best thing to do is to add foods that are good for your gut health such as fruits, vegetables, fermented foods, and many more.

Pass On Probiotic Supplements

This might be a surprise, but I dont take probiotics. There is research to back up claims they can help people with depression, irritable bowel syndrome, or eczema, but theres very little evidence they will change an average healthy persons intestinal bloom. I dont take prebiotics, either. You get the good microbes into your gut from food-based diversity.

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Wait So Seasonal Food Can Help Keep Your Gut Healthy

Seasonal eating means eating foods that are at their peak, typically around their harvest time. To get the best sense of whats in season, visit your local farmers market. Youll likely find an abundance of pumpkins and apples in fall; brussels sprouts and pears in winter; peas, radishes, and rhubarb in spring, and corn, zucchini, berries, and stone fruits in summer.;

A 2017 study of the Hadza people found that their gut microbiome fluctuates seasonally. This is because their diet primarily consists of seasonal food found in the forest. Researchers compared the microbiome of the Hadza people to hunter-gatherer groups in other countries, including Venezuela and Peru. Interestingly, the traditional hunter-gatherer groups had more diverse microbiomes in the wet seasons, when berries are available, compared to the dry seasons when their diets were more meat-heavy.

Lawrence David, an associate professor at Duke University who studies the microbiome, told NPR that this study suggests the shifts in the microbiome seen in industrialized nations might not be permanent that they might be reversible by changes in peoples diets.

In other words, we can potentially improve our gut health by changing how we eat.

Benefits Of Probiotics And Prebiotics

How to keep your gut microbiome healthy with Tim Spector

Many people are familiar with the term probiotics, otherwise known as the friendly bacteria that we get from different foods and supplements. Probiotics help improve your health by providing and restoring your gut microbiome with more good bacteria. It helps to improve your metabolism, immunity, as well as providing protection from harmful bacteria or other pathogens that may have entered your digestive system .

Foods containing a plentiful source of probiotics include:

Yogurt

Soy milk

Miso soup

One caveat: if you are histamine intolerant, the fermented foods listed above are not for you.

In addition to natural food sources of probiotics, you can also improve your intake with supplementation. Its important to note that not all probiotic supplements are of good quality and will provide you true benefit. Its best to consult your healthcare provider when choosing a probiotic supplement. Also, people with bacterial overgrowth, such as SIBO, should not take probiotics.

On the other hand, prebiotics are less known for their protective abilities, yet just as important as probiotics. Prebiotics are the non-digestible fibre compounds that serve to feed your gut bacteria, specifically in your lower digestive tract. Due to our bodies inability to break them down, they can bypass the small intestines and arrive in the colon where they support the growth and survival of these bacteria .

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Future Areas Of Research

The microbiome is a living dynamic environment where the relative abundance of species may fluctuate daily, weekly, and monthly depending on diet, medication, exercise, and a host of other environmental exposures. However, scientists are still in the early stages of understanding the microbiomes broad role in health and the extent of problems that can occur from an interruption in the normal interactions between the microbiome and its host.

Some current research topics:

  • How the microbiome and their metabolites influence human health and disease.
  • What factors influence the framework and balance of ones microbiome.
  • The development of probiotics as a functional food and addressing regulatory issues.

Specific areas of interest:

  • Factors that affect the microbiome of pregnant women, infants, and the pediatric population.
  • Manipulating microbes to resist disease and respond better to treatments.
  • Differences in the microbiome between healthy individuals and those with chronic disease such as diabetes, gastrointestinal diseases, obesity, cancers, and cardiovascular disease.
  • Developing diagnostic biomarkers from the microbiome to identify diseases before they develop.
  • Alteration of the microbiome through transplantation of microbes between individuals .

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