As we look into a new year, we often think about the changes we can make to lead happier, healthier, and more fulfilled lives. The usual list includes things like, improve our diet, practice mindfulness or read more books. Here’s one to consider; one you probably haven’t thought about–work to change the make-up of the trillions of non-human cells that help make up who we are. | |
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I’m talking about the human gut microbiome, a vast and diverse community of microorganisms residing in our digestive tract. These cells and their interactions play a pivotal role in maintaining overall health, according to an emerging body of research.1
The gut microbiome is composed of all of the DNA from bacteria, viruses, fungi, and other microorganisms, collectively forming a complex ecosystem in the gastrointestinal tract. Working together, these organisms can affect our digestion, our immune system, and even our mental health.2,3 About half of the cells contained in our bodies are attributed to these microorganisms. There is a delicate balance within the gut microbiome that is crucial for overall health, and disruptions in this balance can lead to various health issues including not only gastrointestinal symptoms, but neurological brain fog and mental health issues like anxiety and depression.2,3
The microbial composition in the gut is in a constant state of flux, influenced by factors such as diet, lifestyle, and environmental exposures. The regeneration process involves the continuous turnover of microbial populations, with new species replacing old ones in response to external stimuli.
Diet plays a pivotal role in shaping the gut microbiome and influencing its regenerative capacity. A diverse and balanced diet rich in prebiotic fiber and probiotics provides the necessary nutrients for a flourishing microbiome. Prebiotics are compounds that nourish the existing beneficial bacteria, fostering a healthy environment for their proliferation. Prebiotic fiber in blueberries and whole grains, for instance, acts as a fuel source for beneficial bacteria, promoting their growth and contributing to a resilient microbial community. Probiotics, found in fermented foods like yogurt and kimchi, introduce beneficial live bacteria into the gut, enhancing microbial diversity and supporting regeneration.
Beyond diet, lifestyle factors such as exercise, stress management, and adequate sleep also influence gut microbiome health. Regular physical activity has been linked to a more diverse microbiome, while chronic stress can disrupt the microbial balance. Sufficient sleep is essential for maintaining a healthy gut environment, as it allows the body to undergo necessary repair processes, including microbial regeneration.
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Try something new this year! | |
Fermented foods have lots of probiotics that can help replenish an imbalance in the gut microbiome. An imbalance might be caused by a prescribed course of antibiotics to fight an infection or a change in your diet. Diets low in fiber and high in processed foods, can lead to a decreased amount of good microbiota diversity.
Fermented foods may seem foreign or specialty, but there are many familiar fermented foods that, with intention, could easily be incorporated in the diet. Yogurt is a favorite. Regular and Greek yogurt are fermented dairy products. Fermented dairy products are made by converting lactose — milk's naturally occurring sugar — into lactic acid by using certain bacteria. Add yogurt to smoothies, as a substitute for sour cream in savory dishes, or as an after dinner treat.
Another fermented dairy product that contains even more probiotics than yogurt is kefir. It is fermented longer using kefir grains, is low in added sugar and particularly low in lactose. Kefir is a drink or could be added to a smoothie.
Sauerkraut is another great probiotic option to add to dishes. Try it with a grilled cheese sandwich or some tuna salad. If you already love sauerkraut, give kimchi a try for even more flavor.
One study showed that the microbiome can respond to a short term change in diet.3 So ramping up your fermented food intake can add benefits to your health quickly.3 And, although there is no accepted serving size recommendation for fermented foods, up to six servings a day has been shown to be safe.4
Check here for some answers to FAQs about fermentation.
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Check out this recipe to add some fermented goodness to your gut this year!
Blackberry Soda
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Send us your questions!
Have a nutrition question? Ask here and I'll get back to you or feature your question in an upcoming newsletter!
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Citations
1. Şanlier N, Gökcen BB, Sezgin AC. Health benefits of fermented foods. Crit Rev Food Sci Nutr. 2019;59(3):506-527. doi: 10.1080/10408398.2017.1383355. Epub 2017 Oct 20. PMID: 28945458.
2. Tachie CYE, Onuh JO, Aryee ANA. Nutritional and potential health benefits of fermented food proteins. J Sci Food Agric. 2023 Sep 23. doi: 10.1002/jsfa.13001. Epub ahead of print. PMID: 37740932.
3. Shoubridge AP, Choo JM, Martin AM, Keating DJ, Wong ML, Licinio J, Rogers GB. The gut microbiome and mental health: advances in research and emerging priorities. Mol Psychiatry. 2022 Apr;27(4):1908-1919. doi: 10.1038/s41380-022-01479-w. Epub 2022 Mar 2. PMID: 35236957.
4. David, L. A., Maurice, C. F., Carmody, R. N., Gootenberg, D. B., Button, J. E., Wolfe, B. E., ... & Turnbaugh, P. J. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 505(7484), 559-563.
5. Wastyk, H. C., Fragiadakis, G. K., Perelman, D., Dahan, D., Merrill, B. D., Feiqiao, B. Y., ... & Sonnenburg, J. L. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137-4153.
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Let's connect!
Cheri Granillo
Translational Nutrition Program Manager
704-250-5492
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