The microbiome is a hot topic in nutrition research and has enhanced the meaning of the popular saying, “you are what you eat”. The gut microbiome is a community of microorganisms that inhabit our digestive tract and influence our digestion and overall health. Read on to learn and explore how our microbiome coevolves with us and how the bacteria in our gut consume what we eat.
One particular compound that can support the health of our gut microbiome, and is the star of today’s Wellness Wednesday, is prebiotic fiber. Prebiotics provide a healthy and nourishing food source for our gut bacteria when metabolized in the gut. This is different from probiotics, which are live microorganisms we consume that also support our gut and digestive health. When we eat prebiotics, microorganisms in our gut break them down, creating a variety of short-chain fatty acids that provide energy to our colon cells, help with mucus production, and aid in inflammation and immunity. The benefits of prebiotics are numerous, including regulating bowel movements, supporting the mind-gut connection, assisting in hormone synthesis, improving bone density, supporting a healthy immune system, enhancing anti-inflammatory response, and fostering the growth of beneficial bacteria in the gut while reducing harmful bacteria.
Different short-chain fatty acids are created depending on the type of prebiotic, so it’s beneficial to get a variety of prebiotic-containing foods. Some top contenders:
- Vegetables: garlic, onion, leeks, shallot, Spring onion, asparagus, beetroot, fennel, Green peas, Snow peas, Jerusalem artichokes (or sunchokes), chicory
- Nuts & seeds: cashews, almonds, pistachios, hazelnuts, flax seeds
- Fruit: grapefruit, berries, green bananas, watermelon
- Legumes: chickpeas, lentils, kidney beans, oats, brown rice, bran, barley, soybeans
To incorporate more prebiotic-containing foods into your diet, start slowly and add a few to your meals over time to allow your gut to adapt. Adding too much too fast can cause bloating or gas. With time, your gut will be flourishing, and your overall health will benefit.
