Food & The Microbiome, What’s All The Fuss?

With the current climate of COVID-19 and the boost in information on how we can support our health, so much misinformation surrounds gut health. So, let's understand why food and the microbiome are crucial for our health.

 

What is the microbiome, and why is it important? 

 

Our gut microbiome is home to a community of many thousands of species of microbes including bacteria, fungi, viruses, protozoa and many others. In a healthy person, these microbes co-exist peacefully in a state of symbiosis. However, a long-term diet high in processed foods, low in fibre, and poor lifestyle factors such as little to no exercise, smoking, can cause a microbial imbalance. 

 

The gut microbiome plays an important role in;

• Protecting against disease 
• Supporting immunity
• Nutrient absorption
• Making vitamins, such as vitamin K and B vitamins 
• Brain function

 

Every person's microbiome is unique. Initially our microbiome is determined by our DNA and the species passed on from your mother during birth. Then our microbiome changes throughout our lifetime due to environmental factors, such as dietary intake. See the figure above for changes that can occur to your microbiome over your lifespan, taken from the CSIRO gut care guide.

 

WHAT FOODS ARE BENEFICIAL?

Dietary Fibre

Dietary fibre is the part of the plant foods that are not digested.  The primary function of the gut microbiome is to ferment dietary fibre in the large bowel or large intestine.

 

The fermentation of fibre causes the production of short-chain fatty acids (SCFA) such as butyrate, which has an important role in muscle function, prevention of chronic diseases and bowel health.

 

There are 3 different types of dietary fibre;

 

• Soluble Fibre: Dissolves in water to form a gel and therefore slows digestion, assists in the removal of cholesterol from the body and help stabilise blood glucose levels in people with diabetes. Found in stoned fruit, pears, apples, bananas dates, vegetables oats, barley, and legumes.

 

• Insoluble Fibre: Does not dissolve in water and therefore creates roughage, improving digestion and regularity of bowels. Found in wholegrains, nuts, seeds, the skin of fruit and vegetables and legumes. 

 

• Resistant Starch: Fermented in the large bowel and provides fuel for the microbiome and are often called a prebiotic. Found in under-ripe bananas, some commercial bread and cereals and starchy foods that are cooked and cooled such as pasta and potatoes.

 

Diets high in fibre need to be sustained for a healthy microbiome. The balance of our microbiome can dramatically change within 24 hours and, if adequate amounts of fibre is not consumed, revert back within 48 hours.

 

 Prebiotics and Probiotics

• Prebiotics: These are the fibres we discussed above which the microbes ferment.

• Probiotics: These are live microbes introduced into the gut, which influences the balance and activity of the gut microbiome. Foods which contain probiotics include yoghurt, kefir, Yakult, fermented vegetables like sauerkraut, kombucha and kimchi.

 

How are these foods beneficial for health?

Eating a variety of different types of fibres will assist with

• Improvements in blood pressure 
• Promote good cholesterol levels
• Reduce inflammation in the body
• Increase insulin sensitivity for greater control of blood glucose, reducing the risk of type 2 diabetes. 
• There is growing research into their role in improving mental health and cognition

 

How Can You Include More Gut-Friendly Foods In Your day?

Consume a diverse, nutrient-rich diet by including a wide variety of high fibre foods: wholegrains, fruit, vegetables, nuts, seeds and legumes. If you currently consume a diet low in fibre, it is important to increase these foods gradually, as a sudden introduction can cause discomfort.

 

It is also beneficial to spread the consumption of these foods across the day, drink plenty of water and move your body to prevent constipation.

 

Including probiotic foods can further improve your gut microbiome's variety, balance, and activity.

 

Here are some ideas to include more gut friendly foods in you day.

 

Breakfast

Choose oats with a dollop of yoghurt and fresh fruit

Or

Baked beans on some grainy toast

 

Lunch

Top your salad with a 4 bean mix and a sprinkling of seeds.

 Or

Have a chilled potato salad with egg and a side salad

 

Dinner

Add a side of sauerkraut or kimchi to your plate.

 

Snack

Banana, peach or a handful of cherries.

Try adding some kefir to your fruit smoothie 

 

By Megan Johnstone APD