The Role of Food in Gut Health

By: Megan Pemberton, SLU Pediatric Dietetic Intern and Graduate Student

What is the Microbiome?

In order to understand the role of food in gut health you first need to become acquainted with the microbiome. There is a lot of hype surrounding the microbiome. In fact, it has even been labeled as a supporting organ because it plays so many key roles in promoting the smooth daily operations of the body! The microbiome contains trillions of different species of microorganisms (a.k.a. microbiota or microbes) that are both helpful and potentially harmful. These include bacteria, fungi, parasites, and viruses that are found mostly in the small and large intestines but also throughout the rest of the body. Most are symbiotic (where both the body and microbiota benefit) and some, in smaller quantities, are pathogenic (promoting disease) (Harvard T.H. Chan School of Public Health, 2020).

When your body is healthy, pathogenic and symbiotic microbiota coexist without problems. Microbiota help the body by enhancing the immune system, breaking down potentially toxic food compounds, and making specific vitamins and proteins. However, if there is a disturbance in that balance (which can happen due to infectious illnesses, certain diets, or the prolonged use of antibiotics or other bacteria-destroying medications), microbial imbalance occurs, stopping these normal interactions. As a result, disease risk increases (Harvard T.H. Chan School of Public Health, 2020).

                                   

                                                                              (Charnova, 2020)

Foods That Help the Microbiome

Though there are many supplements on the market designed to help keep your microbiome healthy, you can also easily achieve this by consuming a diet rich in probiotic and prebiotic foods! What are probiotics and prebiotics you may ask? Please allow me to explain.

Probiotics are "good" bacteria, or live cultures, like those naturally found in your gut. These active cultures help change or repopulate intestinal bacteria to balance gut microbiota. This may increase immunity and overall health, especially gastrointestinal (GI) health. For example, probiotics can be used to help manage irritable bowel syndrome (IBS) symptoms. You can incorporate probiotics into your diet by consuming fermented dairy foods like yogurt, kefir, and aged cheeses. Also, fermented, non-dairy foods including kimchi, sauerkraut, miso, tempeh, and cultured non-dairy yogurts are great sources of probiotics (Klemm, 2020)!

On the other hand, prebiotics are natural, non-digestible food components that are associated with promoting the growth of helpful bacteria in your gut. Basically, they promote the "good" bacteria. Prebiotics are known to improve GI health as well as better calcium absorption. You can incorporate prebiotics into your diet by consuming fruits, vegetables, and whole grains such as bananas, onions, garlic, leeks, asparagus, artichokes, beans, and whole-grain foods (Klemm, 2020)!

(The Dempster Clinic, 2019)

Love Your Gut!

Now is the time to start loving your gut! The links listed below are additional resources that you can take advantage of to learn more about how you can promote your gut health. The first link is to a short Youtube video that does a wonderful job at elaborating on prebiotics and probiotics. The second link is a very useful FAQ page the University of Wisconsin School of Medicine and Public Health created on the subject. Now you can take charge of the role of food in your gut health!

1.     https://www.youtube.com/watch?v=0z47wLZ4-O4

2.https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_probiotics_patient.pdf

 

(Dia Tribe, 2017)

References

Charnova, P. (2020). [Photograph]. foodnavigator.com. https://www.foodnavigator.com/Article/2020/07/15/The-way-consumers-are-using-health-and-wellness-products-is-evolving-Kerry-spots-opportunity-for-gut-health-in-foodservice

The Dempster Clinic. (2019). [Table]. thedempsterclinic.com. https://thedempsterclinic.com/prebiotics-probiotics-transform-health/

Dia Tribe. (2017). [Photograph]. diatribe.org. https://diatribe.org/best-medicine-for-heart-health

Harvard T.H. Chan School of Public Health. (2020). The microbiome. https://www.hsph.harvard.edu/nutritionsource/microbiome/

Klemm, S. (2020). Prebiotics and probiotics creating a healthier you. Academy of Nutrition and Dietetics. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-creating-a-healthier-you

Osmosis. (2019). Prebiotics and probiotics [Video]. YouTube. https://www.youtube.com/watch?v=0z47wLZ4-O4

University of Wisconsin School of Public Health. (2020). Probiotics and prebiotics: frequently asked questions. https://www.fammed.wisc.edu/files/webfm-uploads/documents/outreach/im/handout_probiotics_patient.pdf