The gut microbiota, a subject of new research, is creating buzz inside and outside of academia. It’s no longer a secret that our gut, which weighs just 4 to 6 pounds, greatly influences our health. It hosts 1,000 species and responds almost immediately to external factors, starting with food. The good news is we now know which dietary stimuli put us on the fast track to health, and which leave us stranded with the early symptoms of obesity, diabetes, arthritis, heart disease, colon cancer, liver disease and even Alzheimer’s disease. Want to put the latest research into practice?
Here are seven ways to get started:
1. Build meals around plant-based foods: vegetables, fruits, whole grains (especially non-resistant starches) and legumes. This plant-based foundation supports symbiosis, or microbial harmony, in our gut. A thriving microbiota helps us maximize absorption of nutrients and vitamins, while regulating our immune system, inflammation, hormones, mood and behavior.
[See: 7 Reasons to Choose a Plant-Based Diet.]
2. Aim to consume at least 50 to 55 grams of daily fiber. There is no coincidence there’s an FBI in fiber. This plant-based roughage works around the clock to shield our bodies from harm by breaking down heart attack-causing plaque, stabilizing blood sugar and showing cancer-causing compounds the door. It also helps us feel full, ensuring healthy weight management is never a problem. You can start small and still see results: For every 14 grams of added daily fiber intake, net calorie consumption falls by 10 percent.
3. Include at least 5 to 8 grams per day of plant-based prebiotics. This is easy to accomplish with 2 cups of leafy greens or a half-cup serving of edamame. Other sources include Jerusalem artichokes, chicory root, raw dandelion greens, leeks, onions, garlic, asparagus, whole wheat, beans, oats and bananas.
[See: Top 5 Plant-Based Diets.]
4. Add fermented foods, or probiotics, to your diet. Dietary sources include kimchi, sauerkraut, miso, soy sauce, sourdough bread, water kefir and kombucha. These living organisms flourish once they reach the gut and prevent the growth of harmful bacteria. They feed off healthful plant-based prebiotics, the non-digestible fiber in our gut.
5. Avoid red meat, high-fat dairy products, fried foods, food additives and advanced glycation end products. AGEs include proteins and fats exposed to high heat and sugar molecules, like sausage links and candy bars. These products disrupt the ratio of good bacteria and increase the risk for gut barrier dysfunction. It’s as bad as it sounds. Harmful bacteria and other toxins enter the blood stream and cause an inflammatory response. Insulin resistance and excessive fat storage soon follow.
6. Limit fat intake. If you have Type 2 diabetes, limit fat intake to 10 percent of total calories. If your goal is to maintain a healthful weight, then simply opt for plant-based sources, and in small amounts, such as an ounce of nuts or seeds each day.
[See: What to Eat, Drink and Do to Relieve Constipation.]
7. Use antibiotics only when necessary and avoid using for viral illnesses. Overexposure to antibiotics destroys good gut bacteria, along with the bad.
The secret to sustaining this internal homeostasis is to opt for nutrient-dense foods you enjoy. Not a fan of Brussels sprouts? Try broccoli or Swiss chard. While we share 99.9 percent of our genes with people, we only share 10 percent of our microbiome. It’s no surprise that our microbiota composition, like our taste preferences, is uniquely ours.
Visit www.ICNM16.org to download a copy of Seven Dietary Guidelines for a Healthy Microbiota. Follow the conversation on social media at #PlantBasedRx.
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No Guts, No Glory: How to Cultivate a Set of Disease-Fighting Microbes originally appeared on usnews.com
