It turns out that a healthy gut is our main ally in wellness. Thanks to relatively recent research in the field of “reading” the genetic code, we now better understand this amazing bacterial population that lives inside us.
According to André Burckel, a French scientist and pharmaceutical biologist, the microbiota is capable of “sending signals to the brain and influencing neurotransmitters, which, in turn, determine our mood.” Today, we are experiencing a real boom in awareness regarding gut health, but sometimes the sheer amount of information can be bewildering: where should one even begin to care for the microbiome? Is it really necessary to focus on protein? Do probiotics really help? And what about prebiotics?
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When your gut is unhappy, it throws your entire body off balance. So, how can you optimize the functioning of your microbiota? We turned to experts for effective and very simple strategies to improve digestion. Below are four golden rules for a healthy gut.
1. Focus on the Right Foods
The microbiota directly influences mood, sleep, the musculoskeletal system, and cardiovascular and immune systems. Thus, its effects extend far beyond simple digestion. To feel good, you need to care for it with the utmost diligence. In his book “The Burckel Diet, for Microbiota Health,” the scientist recommends incorporating five key components into your daily diet:
- Resistant starches (wheat, beans, bananas) – they nourish beneficial gut bacteria.
- Beta-glucans (a type of soluble fiber in oats and barley) – they increase the number of “good” bacteria, eliminate “bad” ones, and simultaneously lower cholesterol levels.
- Fructans (carbohydrates found in some cereals, legumes, as well as in asparagus, chicory, and melon) – they help balance the microbiota.
- Fiber (kale, figs, almonds) – it increases microbiome diversity. Bacteria use it to create short-chain fatty acids essential for metabolism and brain health.
- Polyphenols (plant compounds in dates, tea, spices, and cocoa) – they act as prebiotics, benefiting bacteria or being converted by them into beneficial fatty acids.
Amy Shapiro, a dietitian and founder of Real Nutrition, recommends diversifying your diet with plant-based foods and suggests paying attention to the Mediterranean diet. “Diversity is crucial,” she emphasizes.
2. Eat Raw
It’s a fact: our frantic, stress-filled lifestyle, combined with industrial food and frequent antibiotic use, puts the microbiota through a serious test of resilience. It is now known that gut dysbiosis can lead to autoimmune pathologies, degenerative diseases, and even depression. The good news? We can act proactively thanks to food prebiotics – another unsung hero of gut health.
“Nutrients and fiber are found in fruits, vegetables, and fresh greens when eaten raw. Or at least cooked at temperatures below 42°C, as heat processing destroys them,” explains Marie-Sophie L., a French chef who promotes raw food and plant-based cuisine.
In her book “Raw Food,” she offers a simple list of “friendly” foods for daily consumption: nuts (coconut, cashew, macadamia), seeds (chia, hemp, buckwheat), and vegetables in any form – in juices, smoothies, or soups. She pays special attention to apples: thanks to their high fiber content, antioxidants, and malic acid, regular consumption of apples excellently supports liver health.
3. Add Probiotics to Your Diet
Can the microbiota be enriched with probiotics? This question should be approached thoughtfully and selectively, considering the state of your own flora and current needs. Dr. Valérie Leduc, an anti-aging medicine specialist, is a strong advocate for microbiota DNA analysis: “This analysis allows me to prescribe probiotics and dietary supplements in a highly targeted and personalized manner.”
While you prepare for tests, focus on a complete, diverse diet rich in natural probiotics. This refers to fermented foods: sauerkraut, yogurts, kimchi, and kefir. “They are key to enriching the diet with special probiotics,” noted nutritionist Kristina Burrous.
“More and more research suggests that fermented foods alter metabolic activity in the gut and help the body adapt to age-related changes. This is noted in another recent study that highlights a range of benefits of fermented foods for healthy aging and longevity, including preventing allergic reactions, digestive disorders, diabetes, cardiovascular diseases, obesity, as well as improving metabolic function and neuroendocrine effects.”
4. Adjust Your Lifestyle
Amy Shapiro emphasizes that a healthy lifestyle in general is important for a complete gut “reset.” “Recent studies clearly show that gut health is a complex issue. It must include adequate sleep, regular physical activity, and stress level management, as all of these directly affect digestive function,” she says.
Warning Signs: How to Recognize Microbiome Imbalance?
According to Shapiro, there are obvious signs of digestive problems: abdominal pain, bloating, gas, diarrhea, and constipation. However, the dietitian also draws attention to non-obvious symptoms of imbalance that you might not even consider:
- Skin inflammation (acne, eczema, irritation);
- Chronic fatigue and “brain fog”;
- Strong cravings for sweets;
- Weakened immunity (since a large part of the immune system is concentrated in the gut).
“The great news is that the gut responds sensitively to positive changes. But, as with everything, there is no magic pill,” the expert concludes. If you notice these symptoms in yourself, start by adjusting your diet and consult a qualified dietitian or your doctor to develop a safe and maximally effective nutrition plan.
Based on material from: Vogue.com