Nutrition for Gut Health
The human body is covered with microorganisms, including the skin, the lungs and other internal organs and throughout the digestive tract. The most populated area is our gut with over 100 trillion microorganisms found. These microorganisms, which mostly consist of bacteria, have genes just like our own cells and this is called the microbiome. Due to the high number of microorganisms in the gut, our bodies may be made up more from bacteria than human genes.
The gut microbiome has many functions in our bodies from digesting nutrients, regulating how energy is used, supporting our immune system, and sending hormonal cues to the brain that control our hunger and mood. Factors that affect the gut start as early as birth and continue to change due to environment, stress and medications.
Any changes in the gut that cause a decrease in beneficial microorganisms, increase in unwanted microorganisms, or reduction in the diversity of microorganisms can have poor effects on our health. These altered gut microbiotas are often found in those with inflammatory bowel disease, skin diseases like dermatitis, Type 2 diabetes, obesity, cardiovascular disease, Parkinson’s disease and depression.
The good news is we may be able to improve gut health by eating foods that benefit good microorganisms and support our immune system. Fiber, prebiotics, probiotics, polyphenols and Omega-3 fatty acids are five types of nutrients that can help to keep our gut healthy.
Types of Nutrients
- Fiber
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Fiber can be classified into two major types. Each kind has gut benefits.
Insoluble Fiber Benefits
- Absorbs water, which gives bulk to stool
- Can help with constipation
- Promotes regular bowel movements
Soluble Fiber Benefits
- Not digested in the gut, but forms a gel instead
- Slows blood glucose (sugar) and fat absorption
- It’s fermented by good bacteria that produce by-products called short-chain fatty acids
- These byproducts reinforce the gut lining that protect against harmful microorganisms
- Prebiotics
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Prebiotics are specific fibers that are fermented by bacteria in the gut which selectively increase beneficial bacteria.
Prebiotic Benefits
- Improves bone health by increasing calcium absorption
- Enhances signaling of bowel movement frequency
- Heightens feelings of hunger and satiety
- Increases water content and bulk of stools for softer, more frequent stools
- Aids in weight loss
- Reduce cholesterol and regulate blood glucose control
- Polyphenols
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Polyphenols are naturally occurring compounds found in plants. They are not readily digested in the stomach and go to the colon to be metabolized by microorganisms.
Polyphenol Benefits
- Antioxidant properties, which lessen risk for chronic disease
- Reduces inflammation and possibly obesity
- May improve neurocognitive function and mood
- Some polyphenols are antimicrobial
- Omega-3 Fatty Acids
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Omega-3 fatty acids are polyunsaturated fatty acids that reduce inflammation throughout the body.
- May restore balance for a healthy microbiota
- Decreases inflammatory microorganisms
- Strengthens the integrity of the gut wall
- Probiotics
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Probiotics are live microorganisms that if consumed in adequate amounts have health benefits.
- Increase numbers of beneficial bacteria that prevent growth of harmful ones
- May help with digestion of lactose and reduce symptoms of intolerances
- Boost the immune response
Food Sources
- Fiber Foods
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The recommended fiber intake for adult females and males ranges between 22-38 grams (g) per day according to the Dietary Guidelines for Americans.
- Beans: Navy, kidney, black, white, pinto and lima
- Lentils
- Peas: Green, split, chickpeas, and black-eyed
- Whole grains: Barley, oats, bulgur, brown rice, buckwheat, popcorn, 100 percent whole wheat crackers, pasta and unsweetened cereals
- Vegetables: Avocado, corn, sweet potato, parsnips, pumpkin, winter squash, leafy greens and carrots
- Fruits: Raspberries, blackberries, passionfruit, kiwi, citrus, plums, figs and dates
- Prebiotic Foods
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Many cereals and fiber bars have prebiotic ingredients. Look for the words “chicory root fiber,” “inulin” or “fructooligosaccharides” on labels to find out if the food contains prebiotics.
- Artichokes
- Asparagus
- Bananas
- Dandelion Greens
- Garlic
- Maple Syrup
- Onions
- Leeks
- Yacon Root
- Jicama Roots
- Polyphenol Foods
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Fruits, vegetables, legumes, nuts and teas are common sources. Include a variety of these foods in the diet.
- Fruits: Apples, blueberries, cherries, grapes, pears and strawberries
- Vegetables: Broccoli, cauliflower, cabbage, tomatoes and Brussels sprouts
- Spices: Turmeric, ginger and red pepper flakes
- Beverages: Green tea, coffee and red wine
- Other: Dark chocolate, soy products and peanuts
- Omega-3 Fatty Acids Foods
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Fish is a major source of Omega-3s. We can also get small amounts from foods like nuts, seeds and oils.
- Cold water fatty fish: Salmon, mackerel, sardines, tuna and herring
- Nuts and seeds: Walnuts, flaxseeds and chia seeds
- Oils: Canola and soybean
- Probiotic Foods
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Fermented foods are made with live cultures. Common strains listed on labels are lactobacillus and bifdobacteria.
- Yogurt with live active cultures
- Pickles or pickled beets
- Kefir (fermented milk)
- Saurkraut
- Kombucha
- Sourdough
- Kimchi
- Miso