What are the Secrets to a Healthy Gut Microbiome?
Gastroenterologists and nutritionists are aware of the importance of nourishing your gut microbiome. A diverse microbiome is associated with improved digestion and proper immune function. In this blog we will discuss different types of dietary fibers and the role of prebiotics, probiotics, and postbiotics to treat or avoid a leaky gut.
Our gut bacteria use dietary fiber as fuel and this aids in producing short-chain fatty acids that support gut health and protect against disease. Plants (which can be found at Denver’s Union Station and City Park farmers markets) are a great way to obtain different types of fiber. Soluble fiber helps regulate blood sugar and lower cholesterol. Pectin is a type of soluble fiber found in fruits, especially peels and pulp found in apples, citrus fruits, berries and plums which help with stool consistency and can contribute to feeling full. Vegetables such as carrots and brussels sprouts in addition to flaxseeds also contain soluble fiber. Beta-glucans (found in oats, barley and mushrooms) are included in this group and are known for their immune-enhancing properties.
Insoluble fiber, on the other hand, prevents constipation by aiding in regular bowel movements. Common foods that contain insoluble fiber include whole grains such as wheat bran and brown rice, nuts, seeds (especially chia seeds), and vegetables like broccoli, cauliflower, and celery.
Resistant starch is a type of fiber that as its name implies resists being digested in the small intestines so that it can serve as food for the beneficial gut bacteria found in the colon (large intestines). It is known for improving insulin sensitivity and can be found in green bananas, cooked potatoes, legumes, and whole grains. Prebiotic fiber selectively feeds beneficial gut bacteria to improve their growth and activity thus improving digestion. I recommend eating your fair share of garlic, leeks, onions, asparagus, and artichokes to obtain prebiotic fiber in your diet.
Probiotics are live bacteria we consume to help maintain a balanced gut microbiome and influence your immune function. Yogurt with active and live cultures are a great example of a probiotic. Other common sources include kefir, sauerkraut (fermented cabbage), and kimchi. Not many people realize there are also postbiotics. Postbiotics are the byproducts of the probiotic bacteria in our guts. These byproducts help modulate our immune response and reduce inflammation. Postbiotics include short-chain fatty acids that provide energy, and organic acids such as lactic acid and acetic acid which help create an acidic environment in the gut thus inhibiting the growth of harmful bacteria. Bacteriocins are also postbiotics that have antimicrobial properties. At Stone Medical, we recommend a plant-based, fiber-rich diet that incorporates probiotics and prebiotics to support the gut microbiome. This type of diet can help support healthy weight loss and aid in long-term weight management. Chronic stress can disrupt this balance and compromise appropriate digestion, while sufficient sleep and regular physical activity support a healthy gut environment and promote proper digestion. To learn more including wonderful recipes, check out "Fiber Fueled: The Plant-Based Gut Program to Reset Your Microbiome, Lose Weight, and Live Your Best Life" by Dr. Will Bulsiewicz.