Title: Harnessing the Power of your Gut Microbiome
Our microbiome consists of bacteria, fungi, parasites and viruses that live together inside of our stomach and intestines. In his book, Fiber Fueled, gastroenterologist Will Bulsiewicz jokes that our bodies are made up of more gut microbiota than human cells and he is right (1)!
Microbiomics: the study of the microbiota living inside of us.
When we eat fiber-rich plant foods we are feeding the microbiota inside of our guts that improve our health and wellbeing. It's important to know that meat, dairy and eggs do not contain fiber. Only plants contain fiber. Our fiber rich food groups include: beans, intact whole grains, fruits, vegetables, nuts and seeds.
Our fiber feeding microbiota produce substances cause short chained fatty acids (SFA's) that our bodies absorb. The three SFA's that our fiber feeders produce are:
Acetate
Butyrate
Propionate
These SFA's effect our gut barrier (protecting from leaky gut), immune function, appetite, metabolism and weight (2). They are crucial to health.
What are the best ways to harness the power of our gut microbiome?
Transition to a mostly whole foods plant predominant dietary pattern
Choose a variety of plant foods, aiming for diversity in color and type
Include leafy greens and cruciferous vegetables
Don't shy away from fermented foods
If you are looking for more specific tips and tricks, subscribe to the Veggie Press (the Lifestyle Medicine Maine blog) and keep an eye out for future articles.
Ready to join an evidence based peer support group focused on weight loss? Join a group of peers who are focused on transitioning to a plant predominant dietary pattern. The 12 week weight loss kick start group is packed with weekly challenges. Head over to Lifestyle Medicine Maine to sign up or click here to read more about it.
References
Fiber Fueled. Bulsiwicz. Avery Press (2020) https://theplantfedgut.com/book/
Short chain fatty acids in human gut and metabolic health. Blaak, et al. Beneficial Microbes. (2020) https://doi.org/10.3920/bm2020.0057
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