For more than 100 years, scientists have been studying how the gut, or gastrointestinal tract, impacts our overall health. But research has skyrocketed in the past decade, and we now know that the gut is home to some 100 trillion microbes, most of which live in your colon. (Collectively, experts call these your gut microbiota.) Some of these bacteria are healthful. Others, not so much. “Given the staggering number of these bacteria, it’s not much of a stretch to imagine that what lives in the gut affects much of our health and well-being,” says Jill Weisenberger, M.S., RDN, CDCES.In fact, the types of bugs you harbor may favorably or unfavorably influence your body weight, blood sugar, cholesterol, immune system, emotional well-being and more. (Here are3 surprising reasons your gut health is so important.)
The good news is, it’s possible to improve your gut bacteria through some of these same factors. Here’s how to ensure your gut microbiome is flourishing.
1. Eat More Plants
“A diet rich in plant foods is one of the strongest predictors and influencers of gut microbiome diversity and abundance that we know of,” says Tamara Duker Freuman, M.S., RD, a New York City-based nutritionist specializing in digestive disorders and author ofThe Bloated Belly Whisperer.Here’s why: Plants contain fiber, which is essentially the food that good bacteria use to grow. However, some types of fiber are more advantageous than others. One particular kind of roughage, called fermentable fiber, nurtures the growth of helpful gut microbes while simultaneously reducing unfavorable bacteria. You can find these unique fibers in foods like oats, beans, cashews, cauliflower and yams. Fermentable fiber is also added to certain foods like some cereals and snack bars in the form of inulin. Need help getting started? Try thisplant-based meal plan for beginners, check outour favorite fiber-rich foods for gut healthor dive into ourCinnamon Roll Overnight Oats(pictured above).
2. Focus on Unsaturated Fat
Replacing saturated fat with unsaturated fat isn’t justgood for your heart. It may also protect against unhealthful gut microbes that contribute to insulin resistance. How so? When you eat a big steak or a juicy burger, its saturated fat promotes the absorption of a compound called endotoxin from the gut. In the bloodstream, endotoxin interacts with cells to create inflammation that can damage insulin receptors, ultimately increasing insulin resistance. For people with diabetes, this can be especially problematic. “For many people, gut bacteria that produce endotoxin are low enough in number that they’re not an issue,” says Liping Zhao, Ph.D., Eveleigh-Fenton Chair of Applied Microbiology at Rutgers University. “But in [people with] type 2 diabetes, endotoxin producers can overgrow and can even become the most predominant bacteria in the gut.”
When possible, trade foods high in saturated fat—like beef, lamb, pork, coconut oil, cheese, butter, and cream—for foods rich in unsaturated fats. This can help keep endotoxin sequestered in the gut and out of the bloodstream. Some of our favorite unsaturated fat sources are nuts, seeds, nut butter, avocados, olives, tahini and vegetable oils.
3. Get Moving
A growing body of research reports that exercise may help breed more favorable gut bugs. According to a 2019 review of 11 studies, professional athletes tend to have a more diverse microbiota and lower levels of certain gut endotoxins than sedentary folks. Researchers aren’t sure exactly why exercise is so powerful, but they suspect several mechanisms are at play. On the most basic level, just as physical activity trains your other muscles, it also gives the gut muscles a workout. That makes your gut stronger and better equipped to speed up digestion and remove harmful microbes from your system. Staying active is also believed to reduce body-wide inflammation that may contribute to insulin resistance. And you don’t have to be a professional athlete to benefit. Consistently exercising for at least three hours a week at a moderate intensity has been linked to greater numbers of healthy gut bacteria. If you need a jolt of inspiration to get moving, try one of ourat-home workouts for any fitness level.
4. Eat More Nuts
5. Don’t Rely on Probiotics
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