Tips from a Registered Dietitian Boost Your Gut Microbiome for Better HealthSeptember 2024

By Melissa Schuster MS RDN CDN IFNCP, owner of Schuster Nutrition, PLLC.

Let’s talk about the trillions of bacteria living in your gut – also known as your gut microbiome. We harbor both good and bad bacteria in our gut, and they live in symbiosis and affect so many aspects of your health. These bacteria work behind the scenes to keep everything running smoothly in our body – from digestion, to energy levels, to inflammation and weight management – they have an effect on it all.

While some diseases and medications can negatively alter the health of our gut bacteria, there is a lot we can do through nutrition to promote a healthy gut microbiome. Eating the right kinds of food to promote gut health can directly impact the balance of good to bad bacteria [download a free gut health meal plan here!]. When the microbiome lacks diversity or is imbalanced, you might find yourself facing issues with digestion, fatigue, inflammation and weight management. So let’s dive in to why the gut microbiome matters and how we can help support the right balance of good to bad bacteria.

Why Your Gut Microbiome Matters

 Your gut microbiome does more than just help with digestion (though, that’s a big part of it). Here’s a breakdown of what else it does:

  • Gut Health: A diverse microbiome is key for a happy gut. These bacteria help break down fiber, regulate bowel movements, and keep things moving smoothly. Plus, they help to protect your gut lining and prevent harmful bacteria from taking over. If you’re experiencing a lot of bloating and gas, this could be a sign you have an imbalance of good and bad bacteria in your gut.

 

  • Brain Health & Cognitive Function: Your gut and brain are constantly communicating with each other – it’s known as the gut-brain axis. A healthy microbiome can help improve mood, reduce anxiety, and even boost memory and focus.

 

  • Heart Health & Blood Sugar Balance: In breaking down fiber, your gut bacteria produce short-chain fatty acids (SCFAs). These SCFAs can help regulate blood pressure, reduce risk of heart disease, stimulate insulin release and slow the release of glucagon (a hormone that increases blood sugar).

 

  • Inflammation: When your gut bacteria are imbalanced, it can lead to chronic inflammation, which is linked to health issues like heart disease and autoimmune disorders. A healthy microbiome helps keep inflammation in check.

 

  • Weight Management: Gut bacteria play a role in how you digest food, absorb nutrients, and store fat. Research shows that people with a balanced gut microbiome have an easier time managing their weight.

Probiotics vs. Prebiotics

 You’ve probably heard of probiotics and prebiotics, but they’re not the same thing. Here’s a quick breakdown:

  • Probiotics are the live bacteria that you eat through certain foods (or supplements). They add to the population of good bacteria in your gut. Examples include yogurt, kefir, sauerkraut, and kimchi.

 

  • Prebiotics are basically food for your good bacteria. They’re types of fiber that feed the beneficial bacteria already living in your gut. Examples include garlic, onions, leeks, asparagus, and bananas.

Both probiotics and prebiotics are important. Think of probiotics as the plants you want to grow in your garden (your gut), and prebiotics as the fertilizer that helps them thrive.

Best Foods for Your Gut Microbiome

 Now that we know why gut health matters, let’s talk about the best foods for keep your microbiome healthy.

  • Fermented Foods: These are packed with probiotics. Examples include yogurt, kefir, sauerkraut, kimchi, and kombucha.

 

  • High-Fiber Foods: Foods like beans, lentils, oats, and chia seeds are rich in fiber, which helps promote diversity in your gut bacteria.

 

  • Prebiotic-Rich Foods: Garlic, onions, leeks, asparagus, and whole grains are great for feeding your gut bacteria.

 

Next Steps

 Now let’s put it all into practice by incorporating more probiotics and prebiotics into your diet.

 Click here to get access to a free 7-day gut-friendly meal plan with 17 recipes, focused on including fermented foods, high-fiber foods, and prebiotic-rich foods.

 It’s really that simple! Incorporating gut-friendly foods into your diet doesn’t have to be complicated, and the benefits reach far beyond your digestive system. Keep feeding your gut the good stuff, and your body (and mind!) will thank you.

If you’re looking for a program designed specifically for you that focuses on supporting your gut health (or your weight, cognitive health, heart health or blood sugar!), learn more about the 6-Week 1:1 Concierge Nutrition Bootcamp Programs with Melissa Schuster, MS RDN CDN IFNCP. https://schusternutrition.com/bootcamp

 DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.

© 2024 Schuster Nutrition, PLLC

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