How to boost good gut bacteria

Bacteria and other microbes (including fungi and viruses) are often considered sources of disease, but in fact, many play essential roles in keeping you healthy. Your body contains trillions of microbes, most of which are beneficial. The densest population of microbes is found in the gut, where they play critical roles in digestion, immune function and weight regulation, vitamin production. What you eat can quickly change your microbes, but are you eating the right foods to support your good gut bacteria? This article explores how to improve your gut bacteria profile, the things that can harm it, and whether there’s a link to obesity.

What dietary patterns support good gut bacteria?

• Eating a wide range of plant-based foods – A healthy gut has a diverse community of microbes, each of which prefers different foods. Fruits, vegetables, whole grains, nuts, seeds and legumes are beneficial for intestinal bacteria
• eat more fiber – Most people eat less than they should, but high-fiber foods help feed healthy bacteria. Examples include fruits, vegetables, legumes, nuts, and whole grains. They are often referred to as “prebiotics,” which are foods that fertilize existing gut bacteria and foster a diverse community of microbes.
• Choose extra virgin olive oil over other fats when you can – Contains the highest amount of microbe-friendly polyphenols
• Eat probiotic foods if you enjoy them. – They could encourage the growth of more microbes. Examples include foods (eg, live yogurt, some cheeses, fermented foods) and supplements. See the later section that further explores these foods.

What dietary patterns can harm your gut bacteria profile?

• highly processed foods – They often contain ingredients that suppress ‘good’ bacteria or increase ‘bad’ bacteria. Examples include prepackaged cakes, cookies, confectionery, and processed meats.
• A low fiber diet – Fiber is necessary to help ‘feed’ intestinal bacteria. If your diet is low in fiber, a sudden increase can cause gas and bloating. This is less likely if you make gradual changes and drink more water.
• Antibiotics kill both “good” and “bad” bacteria. – If you need antibiotics, be sure to focus on including plenty of foods that will boost your microbes afterwards.

Claims about specific foods

There are many foods and supplements on the market that claim to help improve your gut bacteria profile. However, is there any evidence to support eating/taking these? The following section highlights some of the common foods and what the evidence suggests.

• probiotic supplements – They can be useful, but it has not been proven that they reach the intestine intact. Some probiotics have well-established effects but are very expensive.
• fermented foods – These foods, for example kimchi, miso, kombucha and many pickles, contain bacteria, but we cannot be sure that the bacteria they contain actually reaches the intestine. However, in countries where these types of foods are commonly eaten, people appear to have better gut health and fewer intestinal diseases (although other factors could be responsible). Fermented foods can be cheap and easy to make at home, so eat them if you enjoy them. Mass-produced pickles use vinegar instead of traditional fermentation methods, so they don’t have the same benefits. Fermented foods are also good sources of other nutrients, such as:
  • Kefir is also a good source of calcium.
  • Miso (made from fermented soybeans) is also a good source of copper.
  • Tempeh (also made from fermented soybeans) is high in protein
  • Sauerkraut is also a good source of fiber and iron.
  • Kimchi (made from fermented vegetables like cabbage and radish) is high in vitamins A, B, and C.
• raw milk – The variety of microbes found in raw milk is very similar to pasteurized milk, only there are many more in raw milk. There is a strong correlation between drinking raw milk in infancy and a lower incidence of allergies. This could be due to the large number of microbes in the raw milk, but we can’t be sure. Children who drink raw milk often live on farms, which also brings microbial benefits. However, raw or unpasteurized milk can contain harmful bacteria that can cause food poisoning.
• sourdough breads – These breads are slowly fermented using a wide range of bacteria and fungi found naturally in the air and ingredients. Commercial yeast, which is used in most breads, is a single strain that makes bread rise much faster. It is not known if the additional microbes in the sourdough survive cooking. Many people say they find sourdough easier to digest than other breads, but the lengthy fermentation process is likely to be more beneficial. This is because the microbes have had more time to break down the protein chains that could otherwise cause digestive problems. It also takes longer to digest, which is good for blood sugar levels.
• traditionally produced cheese – They contain a wide variety of probiotics (from the natural bacteria used in cheese production). Some studies have found that these may benefit health, but more research is required. We cannot be sure that the bacteria in some cheeses will survive digestion long enough to be beneficial. However, it is possible that other properties of the cheese help preserve the bacteria during digestion. Mass-manufactured cheeses do not have this potential benefit due to the way they are made.
• Traditionally produced yoghurts, ‘live’ yoghurts and yoghurt drinks – These contain probiotic cultures, but it is not clear if they survive the acidic environment of the stomach and reach the intestines intact. Some yogurts list the cultures used to make them on the ingredient list, and diversity is often beneficial. Stick to natural yogurts; fruity yogurts often contain sugar and additives, which could negate any potential health benefits. Some yogurt drinks contain very high amounts of bacteria that are considered beneficial to health, many more than you would find in regular yogurt. However, they can also contain a lot of sugar and can be expensive.

Is there a link between gut bacteria and obesity?

While research over the past 30 years has elucidated the role of imbalance between energy intake and expenditure, unhealthy lifestyle, and genetic variability in the development of obesity, the potential link between gut bacteria and Obesity is a hot topic with a lot of research. currently running. It has been proposed that the composition and metabolic functions of intestinal bacteria and microbes may affect the development of obesity. Simply put, it’s possible that if you have a poor gut bacteria profile, this may be a cause of obesity (probably not the only cause, but a causative factor nonetheless).

There is evidence of a link between gut bacteria and microbes and obesity in both childhood and adults. There are several genetic, metabolic, and inflammatory mechanisms involved in this link. Studies show, for example, that people with long-term weight gain have lower gut microbiota diversity. The imbalance between “good” and “bad” bacteria can negatively affect the regulation of gut hormones and pro-inflammatory mechanisms. That, in turn, may play a role in diet-induced obesity and metabolic complications.

The bottom line = if you are obese or gaining weight, take the opportunity to review your diet and make changes to help improve your gut bacteria profile.