Build a stronger microbiome for better health

A beautifully detailed artichoke with rich purple hues picked up from the local farmer's market.

There is currently a lot of talk about the microbiome, a term used to describe the whole of numerous types of bacteria, viruses, and fungi that colonize our bodies. These microorganisms support our overall physical, emotional and neurological health, and affect our body composition, how we age, and how we extract nutrients from food and metabolize medicines.  Our microbiomes are individual and unique; how you were born and fed largely impacts what microorganisms you were exposed to and inoculated with and has likely impacted your overall health since birth.   While you cannot change how you came into the world or how you were initially nourished, there are many things you can do now to support a healthy and robust microbiome.

Focus on consuming a wide variety of foods containing PREbiotics each day.   A prebiotic is a component in food that feeds and supports your gut microorganisms and may also provide health benefits during the process.  Prebiotic-rich foods like artichokes, asparagus, avocados, unripe bananas, beets, cacao nibs, chia seeds, dandelion greens, fermented dairy such as yogurt, buttermilk and kefir, eggplant, flaxseeds, garlic, green tea, honey, beans and legumes, onions, peas, radishes, and tomatoes help to support our gut bacteria.  As they feed on these food components, they produce metabolites in your body that are key in maintaining the health of your gastrointestinal tract.  Prebiotics have also been associated with improvements in certain health conditions like metabolic, digestive and mental health disorders, strengthening the immune system and protecting against certain cancers.  Prebiotics are often added to foods that claim to increase fiber content, as well as in certain nutritional products like supplements and protein powders.  You’ll often see inulin (derived from chicory root), beet fiber, sugar alcohols (like xylitol or mannitol), pectin, and arabica gum, among others, in the ingredients list.  A simple way to increase prebiotic intake is to make smoothies; this way, many of these foods can be incorporated at once.  A household favorite is a smoothie made with avocado, banana, yogurt, flaxseeds, milk and a little honey.  In a few minutes I have created a prebiotic and fiber-rich snack, with only a handful of ingredients.

Include PRObiotic-rich foods or consider adding a probiotic supplement to your daily routine.  Probiotics are live, cultured microorganisms that are ingested either from the foods we eat or taken in supplement form and may provide health benefits like increasing digestibility and treating certain symptoms like bloating or diarrhea.  The main sources of probiotics are cultured, fermented foods like yogurt, kefir, buttermilk, as well as kimchi, fermented soy products like miso or tempeh, sauerkraut, pickled products or other vinegar-containing foods, and sourdough breads.  Consuming foods like these are beneficial only if you have the right foundation (prebiotics from a whole food diet) for those microorganisms to thrive.  Simply taking a probiotic supplement will not recolonize your gut if the nutrients these microorganisms need to survive are not there.  I like to incorporate probiotic-rich foods as often as possible into meals: I add yogurt, kefir or buttermilk to smoothies, baked goods and pancakes. I use yogurt in place of mayo for salad dressings, egg or tuna salad sandwiches, and as a topping in place of sour cream or crème fraîche.  I add miso to dressings or dips.  I use kimchi in grilled panini sandwiches or on top of eggs or add pickled veggies to salads and sandwiches.  Small quantities of probiotic-rich foods throughout the day add up.  If you do decide to include a probiotic supplement in your daily routine, make sure to choose one from a reputable manufacturer, and one that is targeted to the symptoms or conditions you wish to improve.  Try a probiotic for a month, if you don’t see the benefit you expected, discontinue and try another brand or combination.

Keep in mind that when increasing prebiotic and thus higher fiber-containing foods, or probiotics from food or supplements, that you may initially experience gas, bloating, belching or mildly loose stools.  These symptoms should resolve quickly, as your body becomes accustomed to the changes.  Monitor your symptoms carefully and remember to always discuss with your healthcare professional if you plan on making any changes to your diet or incorporating any supplements. If you would like to find out more, please reach out. I would love to hear from you!