">[Checklist] How to Improve Your Gut’s Microbiome with Simple Adjustments - Standard Process Blog

[Checklist] How to Improve Your Gut’s Microbiome with Simple Adjustments

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We’ve coveredwhat a gut microbiome is,并探索了what distinguishes a healthy microbiomefrom one that is not healthy. But now the question remains: how do I improve my gut microbiome? Is it easy or difficult, a quick or a slow process?

A healthygut microbiomeis important to overall health. Like many endeavors in life, improving your microbiome’s health can be a slow, methodical process. The great news is, it doesn’t need to be difficult.Jump to the checklist, or read how different foods can support a healthy microbiome.

How food can support a healthy gut microbiome

Food consumed in our diet plays a huge role in the health of our gut microbiome for many reasons. Gut microbiota need to “eat” just like we do. They could be fed with both healthy foods or unhealthy foods, but when our diets are high in healthy foods, our gut microbiome can thrive. Just like a diet with lots of variety provides us all the different vitamins and minerals we need to fuel our bodies, a diverse diet feeds all the different types of “good” bacteria we need to support a healthy gut microbiome.

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Here are three examples of types of healthy, diverse foods that can feed and develop a healthy microbiome.

1. Fermentable dietary fiber

Dietary fibers, found in foods such as nuts, seeds, legumes, vegetables, and whole grains, are edible carbohydrates defined by their ability to resist digestive enzymes in the GI tract. In the simplest terms, dietary fiber can be characterized as either soluble or insoluble:

  • Soluble fiber溶解在水中,与代谢健康益处有关(良好的来源包括燕麦,大麦,坚果和种子,豆类和小扁豆,以及一些水果和蔬菜)1
  • Insoluble fiberdoes not dissolve in water and is associated as a “bulking agent” (good sources include whole grains, celery, fruit with edible seeds, and root vegetables)2

Fermentable dietary fibers usually fall into the “soluble” category and can pass through the GI tract unscathed to the large intestine. There, they provide energy for the gut microbiome through fermentation.3

Fermentation is a process of breaking down carbohydrates without oxygen that we often associate with the creation of things like beer, yogurt, and sourdough bread. Additionally, fermentation is also the process our bodies use when gut bacteria break downfoods, like soluble fibers, for energy. We have bacteria to thank for every pint at happy hour, spoonful of yogurt, and loaf of sourdough – as well as for a thriving gut microbiome

The fermentation of some of these fibers is associated with an increased production of short-chain fatty acids (SCFAs). SCFAs serve as immune regulators and as fuel for intestinal cells, which need energy to perform important jobs in the body:

  • support the integrity of the intestinal barrier
  • support the immune system
  • promote electrolyte and water absorption
  • and much more.4

A sturdy intestinal barrier, supported by fermentable dietary fibers, is important for nutrient absorption into our blood stream and keeping pathogens out of circulation in our bodies.

2. Fermented foods

kombucha

发酵食品,例如酸菜,泡菜,开菲尔和酸奶是通过发酵过程产生的,细菌将碳水化合物转化为酒精或酸。虽然发酵食品在历史上因其保存能力而受到吹捧,但随着时间的流逝,我们还了解到,这些食物会提供“好”细菌以支持健康的肠道微生物组。5

3. Polyphenols

Polyphenols are phytochemicals (unique components of plant-based foods that are associated with a spectrum of health benefits). There are many examples of polyphenols in our diets. They are found in vegetables, fruits, cereal grains, tea, coffee, dark chocolate, cocoa powder and wine. Several studies link polyphenol consumption with the growth of “good” gut bacteria and the optimization of the composition of our gut microbiome.6Additionally, polyphenols are associated with improved metabolic factors and protection from intestinal inflammation associated with dysbiosis in our gut microbiome.7

How supplements can support a healthy gut microbiome

If the foods in your diet aren’t cutting it, you can addsupplements to support your healthy gut microbiome。益生菌和益生元,有时一个结合nation of both, can be great solutions for supporting a healthy gut microbiome. Here’s what to look for.

益生菌和益生元补充剂可以支持健康的肠道微生物组

Probiotics are live microorganisms that positively impact our gut microbiome and, as a result, our general well-being. They can be found in fermented foods, like yogurt, sauerkraut, kimchi, and kefir, or nutritional supplements. Probiotics support a healthy gut microbiome first and foremost by simply increasing the number of bacteria that are present. Increasing bacterial populations in the intestines may help to balance the composition of the gut microbiome.

Probiotic supplementation is also associated with supporting the integrity of the intestinal barrier and regulating cytokine production. Cytokines are chemical messengers of the immune system that play a role in the immune response.8Probiotics support this process by increasing the production of cytokines associated with lowering inflammation and decreasing production of those that promote inflammation.

Like probiotics, prebiotics can be consumed either as food in the diet or as nutritional supplements. Unlike probiotics, prebiotics are not live organisms; instead, they provide nourishment for live organisms.

Prebiotics are unique sources of energy for gut microbiota because they are able to avoid being digested in the GI tract so they can arrive undigested in time for dinner for gut microbiota. Types of prebiotics include:

  • 2’-fucosyllactose (2’-FL)生命起源的,值得注意的是母乳oligosaccharide (HMO) found in breastmilk along with all the other essential nutrients vital for a growing newborn baby. 2’-FL is associated with a host of positive benefits, including support for populations of “good” microbes; this has been shown in infant models and also in adults supplemented with bio-equivelent 2’-FL.^9,10,11Since we do not drink human milk past infancy, one way to get this prebiotic as an adult is throughprebiotic supplements made with a chemically identical form of 2’-FL
  • Inulinis a type of fiber naturally found in many plant foods (leeks, asparagus, chicory root, and many more) and is positively associated with metabolic conditions.12
  • Fructooligosaccharides (FOS)are a form of carbohydrate naturally found in many plant foods (onion, garlic, banana, and many more) and are associated with improved mineral absorption and lipid levels.13
  • Galactooligosaccharides (GOS)are a group of carbohydrates made up of some combination of lactose, found in milk, and glucose.14
  • Lactuloseis a synthetic sugar first used clinically in the 1960s and since been used to improve intestinal motility and chronic constipation.15

^To date, shown in multiple animal studies, infants, and one adult human study.

The Checklist: How to improve your microbiome

Through food and supplementation, we can improve the variety of bacterial species in the microbiome, which can have far-reaching health benefits. Consuming a diet of whole, unprocessed food while providing pro- and prebiotic support can help build, repair and/or maintain the gut microbiome.

Includewhole grains, celery, fruit with edible seeds, and root vegetables, along with other insoluble fiber sources17
Include sauerkraut, kimchi, kefir, and/or yogurt in your diet, along with other fermented foods
Include plenty of vegetables in your diet- 它们通常是纤维来源,并且在其中发现了多酚
Include fruits, cereal grains, tea, coffee, dark chocolate, cocoa powder and/or wine, to consume polyphenols
补充益生菌或益生元补充剂when needed, such as with aprebiotic supplement containing 2’-FL
Exercise regularlywith physical activity
Avoid smoking or drinking excessamounts of alcohol
Avoid over-using antibiotics– only use antibiotics according to a healthcare practitioner’s prescription to treat bacterial infections

Include beans, lentils, nuts, and seeds in your diet, along with other soluble fiber sources16

References:

[1]https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30266-X

[2]https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30266-X

[3]https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30266-X

[4]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717894/

[5]https://academic.oup.com/nutritionreviews/article/76/Supplement_1/4/5185609

[6]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4512228/

[7]https://www.ncbi.nlm.nih.gov/pubmed/25080446

[8]https://www.ncbi.nlm.nih.gov/pmc/articles/pmc5964481/

[9]https://microbiomejournal.biomedcentral.com/articles/10.1186/s40168-015-0071-z

[10]https://www.sciencedirect.com/science/article/pii/S1756464619304086

[11]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5082288/

[12]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6041804/

[13]https://www.ncbi.nlm.nih.gov/pubmed/20119826

[14]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2607002/

[15]https://www.ncbi.nlm.nih.gov/books/NBK536930/

[16]https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30266-X

[17]https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30266-X

^To date, shown in multiple animal studies, infants, and one adult human study.

标签: nutrition microbiome
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