GUT TALK

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 mi- Unfortunately, warns Sonnenburg, physi- crobes 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 Depart- The 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 im- peas, 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 oligo- pathology 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 “prebiot- The 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 the chemicals our gut microbes synthesize gut health and disease prevention, rec-

ommends 35 to 50 grams of fi ber per day to promote diverse, abundant and resilient gut microbes. For those over 50 years of age, the Institute of Medicine recommends 30 grams of dietary fi ber per day for men and 21 grams for women. Most Americans get half the recommended amounts because highly processed, low-fi ber foods are ubiquitous. Plus, popular gluten-free, keto and paleo diets limit whole grains. When buying packaged foods, check labels carefully and choose those providing at least three grams of fi ber per serving.

A Healthy Microbiome for Life

Martin shares the following strategies for developing and preserving gut health: n Choose a vaginal birth, if pregnant; and breastfeed to help establish a healthy microbiome in the baby. n Choose an organic, plant-based diet. Aim for a variety of diff erent plant species each day. n Enjoy fermented foods such as yogurt, kefi r and sauerkraut, but be cautious with probiotic supplements. Only use those with proven safety and eff ectiveness. n Limit “microbial assassins”. Artifi cial sweeteners and emulsifi ers such as polysorbate 80, carageenan and carboxymethylcellulose, typically found in processed foods, can lead to bloating, irritable bowel and infl ammation.

n Enjoy physical activity; avoid sitting for more than 30 to 60 minutes.

n Go outside, enjoy fresh air and play in the dirt. n Reduce stress. Try yoga, meditation and mindfulness. n Sleep six to eight hours each night. n Th ink about gut microbiota every day, advises Martin. “Anything you can do to help fuel healthy microbes, no matter how small, will make a diff erence to your health.”

Melinda Hemmelgarn, the Food Sleuth, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com.

LEARN MORE n Th e connection between both soil and human health:

Dig2Grow.com n Comparing the human digestive system to plant roots in the soil: Tinyurl.com/SoilHealthAndHumanHealth n Human Microbiome Project:hmpdacc.org/hmp/overview n Th e Microbiome Report Podcast: Th eMicrobiomeReport. libsyn.com n WorldMicrobiomeDay.com n Best sources of dietary fi ber:

Tinyurl.com/FoodSourcesOfDietaryFiber n Best probiotics: USProbioticGuide.com

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