GUT TALK

1 romaine heart per person 1 Tbsp olive oil Sea salt to taste Fresh ground black pepper Parmesan cheese or another hard, aged cheese

Prepare the grill for direct heat. Rinse/dry the romaine hearts, drizzle with olive oil, sea salt and pepper. Grill the romaine hearts on direct heat for 3-4 minutes on each side or until char marks form and the lettuce begins to wilt. Remove the hearts from the grill, grate a generous amount of the cheese on the hearts and add a little more olive oil. For a crowd, chop the hearts up and put them in a bowl to serve as a large salad on the side of the main course.

Recipe and photo courtesy of Robyn Lindars, GrillGirl.com.

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GUT TALK TIPS FOR A HEALTHY MICROBIOME

by Melinda Hemmelgarn

It’s hard to imagine surrendering behave like drugs—they are absorbed into control of our minds and bodies to our bloodstream and influence our biology. trillions of microorganisms, but an Seattle-based biologist Ann Bikle refers to ever-growing body of research from the the colon as an “onboard medicine chest”. Human Microbiome Project shows how miUnfortunately, warns Sonnenburg, physicrobes living in and on our bodies affect and cians too often prescribe antibiotics, which even predict our physical and mental health. wreak havoc on our microbiota, leaving us

The majority of these microorganisms, susceptible to disease-causing organisms. or microbiota, live within our large intestine. According to Kelly Tappenden, Ph.D., a Fiber for a Strong Defense registered dietitian and head of the DepartThe Sonnenburgs define a microbiotament of Kinesiology and Nutrition at the friendly diet as rich in plant-based, University of Illinois–Chicago, we have more high-fiber foods and limited in meat and microbial cells within our gut than we have saturated animal fats. Low-fiber diets human cells in our body. These microbes contribute to a decline in gut microbe help digest food, regulate appetite, produce diversity, resulting in a weakened immune certain vitamins, synthesize chemicals such system. “Fiber is fuel for the gut,” says as serotonin, metabolize carcinogens and Joanne Slavin, Ph.D., a registered dietitian regulate our immune system. She suggests and professor of food science and nutrition that we think of them collectively as an at the University of Minnesota-St. Paul. It’s organ that develops and changes as we age. naturally found in fruits, vegetables, beans,

“A huge proportion of your impeas, whole grains, nuts and seeds. mune system is actually in your GI tract,” Fermentable fibers such as fruit pectin, says Dan Peterson, assistant professor of beta-glucans in barley and oats, and oligopathology at the Johns Hopkins University saccharides in beans are metabolized by gut School of Medicine. Taking care of our gut bacteria to produce short-chain fatty acids microbes is paramount during times of that provide energy to cells in the colon. stress and risk of infection. In their book, Many fermentable fibers are called “prebiotThe Good Gut: Taking Control of Your ics” because they promote the growth of Weight, Your Mood, and Your Long-Term beneficial gut bacteria. Inulin, for example, Health, Stanford researchers Justin and is a prebiotic fiber found naturally in onions, Erica Sonnenburg explain how healthy gut garlic, leeks, asparagus, wheat and oats. bacteria are essential for both metabolic Teresa Martin, a registered dietitian health and strong immunity, adding that based in Bend, Oregon, who researches gut the chemicals our gut microbes synthesize health and disease prevention, recommends