Studies demonstrate that one of the most effective ways to shape our gut microbiome is through our diet. Differences in the composition of our gut microbiome can be observed in as little as 24 hours after making dietary changes, according to another study, published in December 2019 in the journal Nutrients. While the research is continuing to unfold, it is clear that certain foods and dietary practices promote a healthier, more resilient gut microbiome, while others trigger inflammation. Here are five simple, actionable practices you can incorporate to potentially improve your gut microbiome starting today. And be sure to talk to your healthcare provider about the best ways to incorporate these foods into your diet, especially if you have certain health conditions.
1. Add Prebiotic-Rich Foods to Every Meal
In short, probiotics are the beneficial gut bacteria themselves, found in both supplements and fermented foods, whereas prebiotics are food for probiotics. More specifically, according to the International Scientific Association for Probiotics and Prebiotics, prebiotics are substances that selectively feed our healthy gut-associated microbes when we consume them. It’s important to populate and support a healthy balance of these healthy microbes in our gut, but we must also feed them properly with plenty of prebiotic-rich foods, so they stick around and provide us with health benefits (and are not crowded out by the more disease associated microbes). Prebiotics are found in foods such as apples, artichokes, bananas, barley, oats, chia and flaxseeds, alliums like garlic and onions, beans and legumes, green and black teas, and even cocoa. Adding chia seeds to oatmeal, cooking with a generous amount of garlic and onion, incorporating chickpeas and black beans into salads, and enjoying a square of dark chocolate with a cup of green tea, are all easy and delicious ways to increase your prebiotic intake.
2. Embrace Fermented Foods
Fermented foods are those produced or transformed with the help of microorganisms, such as bacteria and yeast. Fermented foods act as a natural probiotic supplement, populating the gut with beneficial microbes when we consume them. A study published in the journal Cell in July 2021 found that consuming a diet high in fermented foods increases the diversity of microbes in the gut, and lowers markers of inflammation. Foods such as yogurt, kefir, kombucha, miso, tempeh, sauerkraut, and kimchi are just a few of the many fermented food options to choose from. Whether you incorporate kefir into a smoothie, snack on Greek yogurt, add sauerkraut to a sandwich, or whip up a tasty salad dressing with miso paste, your gut will surely thank you.
3. Include a Wide Variety of Plants in Your Diet
Just as a healthy ecosystem is rich in plant diversity, a healthy and resilient gut microbiome is one that is diverse, encompassing a variety of microorganisms with unique roles. The greater the microbial diversity in the gut, the greater the health benefits. Think of it this way; we need doctors, but if everyone were a doctor, there would be no teachers to educate, no police officers to maintain order and safety, no engineers to develop essential technologies, nor farmers to grow food. We need each profession to exist in order to have a well-functioning society, just as we need a variety of gut microbes to have a well-functioning gut microbiome. One of the best ways to increase the diversity of your gut microbiome, is to eat a wide variety of whole plant foods. Data published in American Society for Microbiology in May 2018 from The American Gut Project, an initiative intended to help us better understand the human gut microbiome, demonstrated that those who eat greater than or equal to 30 plant varieties per week have a more diverse gut microbiome compared with those who eat less than or equal to 10 plant varieties per week. To reach your weekly quota, try adding one to two new plant varieties to your grocery shopping cart each week, and visiting your local farmer’s market to discover unique varieties of seasonal produce you may not have tried before. Additionally, cooking with fresh herbs and adding them to salads, starting your day with a plant-filled smoothie, snacking on fruit with nuts and seeds, and incorporating plant-based proteins into your meals such as beans and legumes, are all tasty ways to promote a diverse gut microbiome.
4. Toss the Artificial Sweeteners
Artificial sweeteners may appear healthier than regular sugar since they’re calorie-free, but some research indicates that they may actually wreak havoc on our healthy gut bacteria. A cross-sectional study published in the Journal of Obesity in October 2019 found that in those with morbid obesity, artificial sweetener intake was positively correlated with gut microbiome changes linked to insulin resistance, one of the main contributors to the pathogenesis of type 2 diabetes. Additionally, a meta-analysis published in July 2017 in the Canadian Medical Association Journal demonstrated that among human prospective studies, artificial sweetener intake is correlated with increases in body weight, body mass index (BMI), and waist circumference over time, increasing risk for chronic illness. While the mechanisms behind this phenomenon are likely multifactorial, changes in the gut microbiome likely play a role. Rather than regularly consuming artificial sweeteners, it’s likely healthier to consume real sugar in moderation. To avoid artificial sweeteners, look out for saccharin, sucralose, aspartame, acesulfame potassium, neotame, and advantame on ingredient labels of foods, beverages, and supplements. These are the artificial sweeteners currently approved by the Food and Drug Administration (FDA).
5. Steer Clear of Dietary Emulsifiers
Dietary emulsifiers are food additives that improve the texture and consistency of various processed foods, by holding food particles together, according to the FDA. They’re added to foods like salad dressing to prevent separation of oil and water, ice cream and gelatin desserts to improve their texture and mouthfeel, and milk alternatives to prevent their components from separating out. While certain foods naturally have emulsification properties, like egg yolks, emulsifiers can also be chemically synthesized or extracted. It is speculated that unlike foods with natural emulsification properties, chemically processed emulsifiers may have detrimental effects on our gut microbiota and as a result, promote intestinal inflammation. According to a prospective study published in the BMJ in July 2021, higher intakes of ultra-processed foods are significantly associated with increased risk for inflammatory bowel disease (IBD). The study authors theorized that ultra-processed foods often contain chemically processed emulsifiers, and while the effects of these emulsifiers on the human gut microbiome require further research, they postulate that they may be detrimental. Additionally, various therapeutic diets recommended for IBD, such as the IBD Anti-Inflammatory Diet (IBD AID) and the Crohn’s Disease Exclusion Diet (CDED), specifically restrict these emulsifiers. Maltodextrin, carrageenan, polysorbate-80, and carboxymethylcellulose are examples of common chemically processed dietary emulsifiers to look out for on ingredient labels. Since these additives are only found in packaged, processed foods, centering your diet around whole, minimally processed foods is an easy way to avoid them.
