Gut bacteria have many health effects
DEAR DOCTOR: I can’t seem to lose weight and am wondering if my gut bacteria could be to blame.
Researchersthat which DEARgut have number microbiomes,an READER:nowin effectthe believe trillions, on immunity,allergies, asthma, inflammation,diabetes, weight issues and even depression and anxiety. In fact, the metabolic activity of these microorganisms, also known as probiotics, is so complex that the gut microbiome has been referred to as the “forgotten organ.”
A t this time, there is no reliable information on how exactly to harness the power of the these bacteria to address weight issues. However, considering how important a diverse array of bacteria is to good health, making some lifestyle and behavioral changes to bolster the gut microbiome is a good idea.
› Eat more fiber.
With what we know about the gut microbiome, the fact is you’re not just eating for one; you’re eating for trillions. According to new research, fiber not only provides nourishment for gut bacteria, it also helps with diversity. So skip the processed foods and snacks. Instead, choose fruit, vegetables and whole grains. New attention is now focused on prebiotics, which are indigestible fiber that are believed to nourish gut bacteria. Natural sources of prebiotics include asparagus, Jerusalem artichokes, leeks, bananas and jicama.
› Choose healthy oils. Replace refined omega-6 rich vegetable oils with a good-quality extra-virgin olive oil. Amp up your omega-3 intake with salmon, halibut, sardines, kale, Brussels sprouts, flax seeds and walnuts.
› Skip the sweets. According to the USDA, Americans consume 94 grams of sugar per day, which is about half a cup. But your gut bacteria crave complex carbohydrates, so try reaching for an orange or a handful of walnuts when that afternoon snack attack hits.
› Pick probiotic foods. Fermented foods like yogurt, kefir, miso, kimchi, sauerkraut, kombucha, brine-cured olives and tempeh provide a variety of friendly bacteria. No need to go overboard — using them in moderation is all it takes.
Eve Glazier, M.D., MBA, is an internist and assistant professor of medicine at UCLA Health.
Send your questions to askthedoctors@mednet. ucla.edu, or write: Ask the Doctors, c/o Media Relations, UCLA Health, 924 Westwood Blvd., Suite 350, Los Angeles, CA 90095.