Kitty Finklea, RDN
Imagine a busy city with crowded streets and lots of different people moving around. On a microscopic level, this is what the community of microbes in your large intestine might look like. This community of organisms, called the gut microbiome, is quite large and includes trillions of bacteria, yeast, fungi, viruses, parasites, and other microbes. The microbiome is complex and affects different systems in the body including digestion, immunity, nerves, and hormones. Each person’s gut microbiome is unique and based on genetics and lifestyle.
These gut “bugs” living in the community are classified as “good” or “bad” guys, but a balanced community of bugs is needed to promote overall health. Research indicates a healthy gut balance consists of around 85% good bugs and 15% bad bugs. This balance can be positively or negatively affected by diet, medications, environmental pollutants, and stress. If there are fewer good bugs, less diversity of bugs in the community, or the bad guys start to multiply and take over, this is called dysbiosis or microbial imbalance.
There are internal and external factors that can lead to dysbiosis, including a poor diet, alcohol intake, smoking, medications, environmental toxins, physical and psychological stress, chronic inflammation, and chronic diseases. The good news is the microbiome community is resilient and an imbalance in the system is normal at times. However, if the microbiome community stays stressed with chronic dysbiosis, this can lead to chronic digestive issues and the development of mood disorders, fatigue, heart disease, hormone imbalance, diabetes, obesity, and other medical issues.
There are several lifestyle strategies you can implement to increase the diversity and number of good guys in the gut and keep the bad guys in check from overpopulation. Below are a few:
Engage in Plant Power
Plant foods contain fiber and nutrients that build up and strengthen the good guys in the gut community. Consuming high fiber foods including fruits, vegetables, whole grains, legumes, herbs, and spices can all support a healthy gut. Each person has different preferences and tolerance levels of these foods. Eating and enjoying a variety of plants from each group can help increase the good bugs and improve overall digestion over time.
Certain plants contain prebiotics, a type of fiber that good gut bacteria likes to consume. Prebiotic foods include onions, garlic, beans, whole grains, leafy greens, bananas, asparagus, and seaweed. Prebiotics can improve digestion, strengthen the immune system, increase energy, and improve mood.
Probiotic foods contain live bacteria and yeast, both of which can increase and promote diversity of the good microbes in the gut. These foods include yogurt with live cultures, cottage cheese, kefir, kombucha, kimchi, and other fermented foods. Probiotics can improve digestion, decrease gas and bloating, help clear skin, increase resistance to colds and infections, and improve sleep.
It can take anywhere from a few days to a few months to notice positive changes from prebiotics and probiotics depending on your individual microbiome.
Prebiotics and probiotics are also sold in supplement form. There are many microbial strains of probiotics as well as different fiber prebiotic supplements available, and each affects the gut differently. Since every person’s microbiome is different, it can take time to find what works. Do your research and talk to your provider and pharmacist before purchasing these supplements.
Eating foods high in soluble fiber helps keep the lining of the intestinal tract strong so microbes don’t get into the blood stream and increase inflammation in other parts of the body. Soluble fiber is found in oats, chia seeds, flax seeds, apples, citrus fruits, brussels sprouts, beans, peas, nuts, and seeds.
While everyone is different regarding food preferences and intolerances, aiming for 20-30 different plants a week is a good goal. Consuming a wide variety of foods provides the large intestine with prebiotics, probiotics, and soluble fiber, and eating all three helps build a strong community of good gut bacteria.
Rethink the Standard American Diet
The standard American diet is high in sugar, fat, salt, and additives such as artificial colors, flavors, preservatives, and stabilizers to make food look and taste better. Sugar, low-quality fat, and additives feed the bad bacteria, making them a larger and stronger group. This contributes to dysbiosis, increases inflammation in the gut, and disturbs the gut lining, making it more likely for microbes to get into the bloodstream and cause trouble elsewhere in the body. Limiting these foods and eating more plants are big wins for a healthy microbiome community!
Listen to Your Cravings
There is a direct messaging system from the large intestine to the brain called the gut-brain axis. The different bugs in your digestive system grow and multiply from what food is available. The bugs in control can signal cravings to your brain asking for more of the food they want.
This means a healthy microbiome increases cravings for healthier food and dysbiosis increases cravings for less healthy food. Taking control of an unhealthy diet can be compared to parenting a demanding child, saying no, and changing the routine. Changing food habits doesn’t have to be overnight! Incorporating healthier foods and decreasing sugar and processed foods over time can help train your gut to crave healthier foods.
Eat Slowly
If you’re a fast eater, slow down! Taking time to eat means chewing food thoroughly to break it down. Slowing down the rate of eating can help decrease digestive discomfort, bloating, pain, and gas. Eating slowly also signals to other parts of the digestive tract that food is coming and gives the microbes in the large intestine time to settle and do their jobs more efficiently once food enters the large intestine.
Stay Hydrated
Adequate hydration is important for a healthy microbiome, as it helps maintain immune cells and eliminate some of the bad guys. Dehydration decreases immune cells which increases the bad bugs. Aim for 8-10 glasses of water daily to help keep the gut in balance.
Move Your Body
Regular physical activity increases blood flow to the gut which helps the good bacteria flourish. It also promotes peristalsis, the muscle activity that moves food through the digestive tract efficiently. Aim for 150 minutes per week of moderate intensity activity such as walking, biking, swimming, dancing, etc.
Get Your Zzzz’s
Lack of adequate sleep increases the hormone cortisol, which can increase inflammation in the gut. This causes digestive disturbance and increases cravings for sugar and junk food, both of which promote dysbiosis. Stop eating at least three hours before bed to help improve sleep quality and give the gut a rest. Adults need 7-8 hours of sleep to promote gut health.
Find Ways to Chill Out
Since the gut and the brain talk to each other, too much stress or poor stress management can also contribute to dysbiosis. Anxiety, overworking, and illness can all negatively affect the balance of the microbiome. Finding healthy ways to manage stress can go a long way in preserving a healthy gut community and managing depression and anxiety.
Much of our health starts in the gut. If you’re having digestive issues, talk to your health care provider about any changes in bowel habits, including stool consistency, cramps, bloating, nausea, vomiting, diarrhea, or constipation. A referral to a gastroenterologist, which your provider can facilitate, can also be helpful to diagnose and treat any ongoing digestive issues.
The digestive system is a marvel, and each person has their own unique and amazing microbiome community. A healthy lifestyle goes a long way to keep your own special gut community strong and healthy, which can positively affect your body and mind!