How caring for your gut boosts your health overall

Did you know that your gut is the largest immune organ in your body? AND the largest hormone-producing organ? Most of all, it’s home to an entire ecosystem of 39 trillion microorganisms (mostly bacteria) that hugely impact our health. This ecosystem is called the gut microbiome.

“Research on the topic is exploding and showing us that our gut microbiome is of primary importance in keeping us healthy and helping us avoid many, if not most, of our leading causes of death,” said Michelle Streb, NP, primary care provider at Beacon Medical Group Schwartz-Wiekamp. These include heart disease, cancer and diabetes. She explains that we lacked ways to study the gut microbiome in the past, but that has changed. “So the floodgates of new research have opened,” she said.

The gut microbiome affects immunity, metabolism, hormone balance, gene expression and even our ability to think clearly. So keeping that ecosystem in balance is good for us. When it’s out of balance, we call that dysbiosis, and there are some clear symptoms, namely problems with the quality of bowel movements.

Bowel movements that are “too infrequent, too hard, too loose or too smelly” are signs of a problem, says Streb. Painful cramping, bloating and gas also indicate dysbiosis.

The impact of diet
Not surprisingly, what we feed ourselves―and therefore our microbiome―has a large effect on it.

“The most significant change to our health in the last 100 years, and even in the past 50 years, has been our diet,” said Streb. “Much more research is needed, but all clues point to this: as a nation, we are overfed but undernourished. Simply put, the Standard American Diet is SAD.”

In addition to low-quality foods such as French fries and white bread, we eat thousands of food additives, such as dyes, flavoring agents and emulsifiers. “Most have never been studied,” explained Streb. “On top of our poor diets, we add medications that only make our gut health worse. Studies show that just four days of a broad-spectrum antibiotic wipes out 60% of our good gut bacteria, and it can take weeks to months to restore it.”

While many medications are necessary and lifesaving, Streb says that as a nation, we overuse them. A good example is asking your provider for antibiotics for viral infections like most cases of sinusitis and upper respiratory infections.

A healthier gut
What’s the answer? “Feed our microbiome real food!” said Streb. And the food our gut microorganisms want the most is fiber.

“We do not have a protein deficiency in this country, but that is all you hear from advertising in supermarkets and on food products,” observed Streb. “But we do have a serious fiber deficiency. The average American only eats 10 to 15 grams of fiber per day, and the USDA recommends 25 to 38 grams, which is still on the low side.” She advises that 50 to 70 grams of fiber per day would be ideal.

Streb explains that a healthy gut runs on fiber, and it is a lot more important than simply having a healthy bowel movement! How does a healthy gut microbiome support overall health?

• Our healthy gut microbes digest fiber for their food, then make short-chain fatty acids that provide tremendous health benefits and healing.
• Healthy gut microbes support the gastrointestinal lining, which is an important protective barrier against bad germs and toxins.
• A healthy gut supports our immune system, keeps our cholesterol lower, decreases insulin resistance and decreases inflammation throughout our body.
• A healthy gut also helps with weight and hormone balance, as well as brain and mood function.

You find fiber in whole plant foods like fruit, vegetables, whole grains, nuts, seeds, beans and legumes (foods that grow in pods like green peas). There are two kinds of fiber, and your body needs both.

Soluble fiber attracts water and turns to gel when you eat it, helping slow down digestion. It also helps lower cholesterol and blood sugar. Soluble fiber is found in oats, barley, some vegetables and certain fruits, such as apples and bananas. It is also found in psyllium and common fiber supplements.

Insoluble fiber acts like a scrubber in the colon and also helps bulk up stools to help them pass through the digestive system; it works to keep things moving along. Insoluble fiber can be found in whole wheat, whole grains, nuts and seeds, potatoes, beans and vegetables.

How to increase your fiber intake
When increasing your fiber intake, Streb emphasizes that it’s important to take it slow at first.

“If, like most people, you’ve been eating our standard American diet of fast food and ultra-processed foods with many unrecognizable ingredients, you will get MORE gastrointestinal distress at first,” Streb said. “You have been feeding the wrong bugs, and your gut is full of unhealthy microbes. It will take a slow but steady approach to move in new tenants ― but it’s worth it!”

A good goal is to make sure you’re eating some healthy, diverse plant foods daily. As you can tolerate more, increase your daily “dose” of good fiber. It may take up to several months to adjust and grow a healthy microbiome, but the gut begins to respond right away.

”Now that we can study the microbiome, we know that positive changes begin on day one of healthier habits,” Streb explained. “Every time you eat a healthy, whole-plant food, you increase the health of your own personal health club in your gut. Drink plenty of water, too. Don’t stop medications or fiber supplements unless you discuss it with your personal provider first.”

Other simple ways of feeding your healthy gut microbes include:

• Starting your day with high-fiber, whole grain cereal or a big bowl of old-fashioned oats with cinnamon, walnuts and blueberries.
• Adding vegetables, beans and peas to soups and salads.
• Add nuts and seeds to salads and yogurt.
• Snacking on vegetables like carrots, pepper strips, cauliflower, broccoli and cucumbers. Be sure to use a healthy dip like hummus.

Lastly, consider plant diversity. According to new research, the best way to have a healthy gut microbiome is to eat a wide variety of plants, ideally aiming for 30 different types of plants each week.

“Whether you are vegan, pescatarian or an omnivore, plant diversity in your diet is extremely important,” Streb said. “If you like to eat meat, you can eat it. Just make sure you are getting plenty of plant diversity in your meal plan as well.”

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