A healthy Gut Microbiome represents an exciting way forward to support all health. The intestinal area contains trillions of bacteria, viruses, archaea and protozoa and these all play a special part, when in balance, to maintain
- a healthy immune system (a Winter need)
- good blood sugar management
- a healthy hormone system
- the health of the bowels and intestines
- a supportive mental health
The Microbes Inside
We have a symbiotic relationship with these microbes which is very complex; we provide a warm home and nutrients for these tiny creatures and they provide a profound support in all areas of our health. More and more research is now focused on the amazing diversity of health support from these microscopic creatures and how to maintain a balance that supports health.
A further amazing fact is the genus, specie and strain of a microbe provide defined health benefits to the functions of specific areas of the body!
What to Eat to Feed the Good Microbes
The diversity and richness of microbes with a dominance of supportive species, is known now to be especially important and our diet plays a big part in supporting the health of this environment. A rich and varied array of plant fibres, with a high intake of polyphenol rich foods, especially plants with deep rich colours, as these feed the beneficial bacteria and encourage them to proliferate and to dominate. Where possible eat with the skins, as the richest source of polyphenols are generally just beneath the skin.
All year round take onions and leeks, garlic, apples (for some people stewed apple enables them to eat apple when they are unable to eat a raw apple and cooked onion may be better for some than raw), squash and pumpkin (great this time of the year), root vegetables and daily some leafy greens, especially the vegetables from the Brassica family. All the wonderful berries are so good too and for foragers the blackberry season is an amazing time for supporting those mighty microbes. Be adventurous with new recipes to make these foods a great part of your regular diet. Add pulses and beans weekly and start low and slow and build up.
What else…
Many factors affect the health of our precious microbes and undesirable bacteria can readily become dominant with a diet high in ultra processed foods, a diet low in the foods already mentioned, a ‘sugary’ diet, lots of antibiotic use, some medications, high stress, low exercise (or movement), ageing to name but some…
Where there are significant challenges this may be helped by the support of a Functional Medicine practitioner to enable a deeper investigation and support the process of change. Often testing can identify areas needing specific attention.
A diet and life as close to how Nature intended as possible is a great way to make those microbes happy to help you to better health
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References
Khalil M, Di Ciaula A, Mahdi L, Jaber N, Di Palo DM, Graziani A, Baffy G, Portincasa P. Unraveling the Role of the Human Gut Microbiome in Health and Diseases. Microorganisms. 2024 Nov 15;12(11):2333. doi: 10.3390/microorganisms12112333. PMID: 39597722; PMCID: PMC11596745.
Rook GA, Adams V, Hunt J, Palmer R, Martinelli R, Brunet LR. Mycobacteria and other environmental organisms as immunomodulators for immunoregulatory disorders. Springer Semin Immunopathol. 2004 Feb;25(3-4):237-55. doi: 10.1007/s00281-003-0148-9. Epub 2003 Oct 8. PMID: 15007629.
Blaser MJ, Falkow S. What are the consequences of the disappearing human microbiota? Nat Rev Microbiol. 2009 Dec;7(12):887-94. doi: 10.1038/nrmicro2245. Epub 2009 Nov 9. PMID: 19898491; PMCID: PMC9354563.
Haahtela T, Holgate S, Pawankar R, Akdis CA, Benjaponpitak S, Caraballo L, Demain J, Portnoy J, von Hertzen L; WAO Special Committee on Climate Change and Biodiversity. The biodiversity hypothesis and allergic disease: world allergy organization position statement. World Allergy Organ J. 2013 Jan 31;6(1):3. doi: 10.1186/1939-4551-6-3. PMID: 23663440; PMCID: PMC3646540.
