5 ways to build up your gut biome
From your passage through the birth canal to your first taste of breastmilk, a first encounter with your pet dog or cat and first handful of not-so-tasty dirt in the backyard, you are building your gut biome, that super-dense world of trillions of microbes that live in your gastrointestinal system (as well as in your mouth and on your skin). And you want them in (and on) there! They’re essential for everything from a healthy immune system and controlling your weight, moods and glucose levels to helping prevent acne. When they’re out of whack because of an unhealthy diet, chronic stress, overuse of antibiotics, chronic inflammation or lack of physical activity, you’re at risk for some cancers, heart disease, depression, obesity and autoimmune conditions such as Crohn’s or inflammatory bowel disease (IBD).
The latest studies have begun to decipher the genetic components of those microbes and understand: (1) how they’re unique in individuals; and (2) how they’re similar among groups of folks. This info helps us deliver some basic action points for you, so that you can maintain a well-balanced biome, stay healthy and fight off disease.
Five ways you throw off your healthy balance of microbes
No. 1 Eating highly processed foods that are short on fiber and loaded with chemical additives, sugars and syrups, emulsifiers and unhealthy oils (trans and saturated fats). Be especially aware of hidden sat fat in foods made with egg yolks, for example. Processed foods starve your good gut bacteria, while letting bad ones thrive.
No. 2 Eating red and processed meats. Processed and red meats (that includes pork) change the gut biome, trigger inflammation and are associated with everything from heart disease and depression to obesity, cognitive decline and cancer.
No. 3 Eating the same old, same old. A narrow diet denies your gut microbiome of diversity and limits its adaptability when battling disease and working to keep you healthy.
No. 4 Taking unneeded antibiotics, often misprescribed for viral infections. At least 30 percent of antibiotics prescribed for outpatients are unnecessary. Plus, the average American child is given nearly three courses of antibiotics in the first two years of life, and eight more during the next eight years.
No. 5 The 3 S’s: Sitting too much; sleeping too little; stressing too often. This triumvirate kills off gut diversity, which damages your endocrine and immune systems.
Five ways you can build or rebuild a healthy balance of microbes in your gut
No. 1 Exercise. A 2017 study in Medicine & Science in Sports & Exercise found that in healthy-weight folks, six weeks of endurance training three days a week, increasing from 30 to 60 minutes a session, created measurable changes in the composition, functional capacity and metabolic output of gut microbiota, but you have to keep up the exercise to maintain the improvements. So get a buddy and a pedometer and get going; head for 10,000 steps a day or the equivalent.
No. 2 Eat PREbiotics. These foods provide fuel for health-promoting gut bacteria. Prebiotic foods include oats and other 100 percent whole grains, legumes, nuts, Jerusalem artichokes, garlic, onions, leeks and asparagus.
No. 3 Eat Fermented Foods. Sauerkraut, low-fat, no-sugar-added yogurt and kimchee, for example, deliver PRObiotics directly to your gut.
No. 4 Embrace Diversity. Chemical messages from gut bacteria can alter chemical markers throughout the human genome that may help fight infection and chronic diseases. And those messages are produced when bacteria digest fruits and vegetables! So adopt a diverse, plant-heavy diet! You’ll be rewarded, because your gut biome reacts to the input of healthy food pretty quickly.
No. 5 De-Stress and Sleep Well. Just two days of sleep deprivation can increase the amount of gut bacteria you have that are associated with weight gain, obesity, Type 2 diabetes and fat metabolism. A chronic stress response affects the balance of gut bacteria, allowing for a less vigorous response to disease.