Gut
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In this week’s Sciencecast, I’d like to cover the microbiome and gut health. It’s become a huge narrative in general health and wellness recently, which is not surprising as the evidence is starting to stack up.
What is the microbiome and gut health?
The microbiome refers to the community of microorganisms (e.g. bacteria and fungi) that live on your skin, in your mouth, lungs, and throughout your digestive tract.
Researchers estimate that between 10–100 trillion microorganisms live in your GI tract alone which means your body is a human-shaped pile of bacteria. The microbiome and gut health is an emerging area of research in nutrition and has been linked to lots of aspects of health with 80% of our immune system found in the gut. There is no consensus on what a “healthy” gut microbiome is, but microbial diversity is consistently seen as important.
Having a “healthy” gut microbiome can help you have more energy, get sick less frequently and have better mental health and clarity. An “unhealthy” gut microbiome has been associated with Alzheimer’s, autoimmune disorders, diabetes, anxiety and depression.
What 10 things can you do to improve yours?
1. Eat as much diverse plant foods as possible
+ Aim for >30 different plants in your diet per week, if it grows from the ground or in a tree then it counts so don’t forget nuts, herbs, spices, cereals etc as well as your classic vegetables.
+ Different plants contain different fibres which serve as food for your gut bacteria.
2. Eat fermented foods
+ Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha contain live beneficial bacteria (probiotics) that can colonize the gut.
3. Prebiotics
+ Prebiotics are non-digestible fibre found in certain foods that provide nourishment to beneficial gut bacteria.
+ These foods include onions, garlic, leeks, bananas, asparagus, and whole grains.
“Could this diet solve your gut issues?” from ZOE Science and Nutrition
4. Wholegrains
– Whole grains such as oats, quinoa, brown rice, and whole wheat are rich in dietary fibre.
– This fibre is not fully broken down in the stomach and small intestine, reaching the colon where it becomes a source of nutrition for certain beneficial bacteria.
5. Polyphenols
– Polyphenols are plant compounds found in various foods like berries, tea, coffee, dark chocolate, and certain vegetables. They have antioxidant and anti-inflammatory properties that can help modulate the gut microbiome.
6. Time-Restricted Feeding
– Try not to eat too near to bedtime and delay breakfast a touch to aim for 12-16 hours a day when you’re not eating. Think of it like a lawn, if you walk on it all the time, it’ll get worn out.
7. Chew your food
– Try and chew each mouthful 10 times, this helps start the digestion process by increasing the surface area of the food.
8. Exercise
– Physical activity and CV fitness are
associated with more microbial diversity. In addition, when you exercise you stimulate the parasympathetic nervous system which relaxes the body and encourages movement (peristalsis) in the digestive tract.
9. Manage Stress
– Whether its psychological, physical, or environmental, stress may disrupt the structure and function of your gut microbiome. However, scientists still don’t know exactly how these changes impact our health.
10. Only use antibiotics when necessary
– A course of antibiotics has been shown to significantly damage our microbiome and therefore, should be used sparingly and only when necessary.
– Of course, there are times when they are needed. If so, pay extra attention to building back up your microbiome and perhaps, even a probiotic may be useful.
Take-homes:
So, why not try some of the ideas above to help your gut health? If you’re a CP+R athlete, then we’ve just developed a Gut Health specific food diary. So, ask your Coach to try it!