It turns out that a healthy gut is our main ally in the pursuit of wellness. Thanks to relatively recent research in the field of “reading” the genetic code, we now better understand this amazing bacterial population living inside us.
According to André Burel, a French scientist and pharmacist-biologist, the microbiota is capable of “sending signals to the brain and influencing neurotransmitters, which, in turn, determine our mood.” Today, we are experiencing a real boom in gut health awareness, but sometimes the sheer volume of information can be confusing: where should one even begin to care for the microbiome? Is it really necessary to focus heavily on protein? Do probiotics really save the day? And what about prebiotics?
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When your gut is unhappy, it throws your entire body off balance. So, how can we optimize the function of our microbiota? We turned to experts for effective and very simple strategies to improve digestion. Below are four golden rules for a healthy gut.
1. Focus on the Right Foods
The microbiota directly influences mood, sleep, the musculoskeletal system, and the cardiovascular and immune systems. Therefore, its impact extends far beyond simple digestion. To feel good, we need to take exceptional care of it. In his book, “The Burckel Diet, for Microbiota Health,” the scientist recommends including five key components in your daily diet:
- Resistant Starches (wheat, beans, bananas) — they nourish beneficial gut bacteria.
- Beta-Glucans (a type of soluble fiber in oats and barley) — they increase the number of “good” bacteria, eliminate the “bad” ones, and simultaneously lower cholesterol levels.
- Fructans (carbohydrates found in some grains, legumes, as well as asparagus, chicory, and melon) — they help balance the microbiota.
- Fiber (kale, figs, almonds) — it increases microbiome diversity. Bacteria use it to create short-chain fatty acids, essential for metabolism and brain health.
- Polyphenols (plant compounds in dates, teas, spices, and cocoa) — they act as prebiotics, benefiting bacteria or being converted by them into beneficial fatty acids.
Amy Shapiro, a dietitian and founder of Real Nutrition, recommends diversifying the diet with plant-based foods and suggests paying attention to the Mediterranean diet. “Diversity is crucial,” she emphasizes.
2. Eat Raw
It’s a fact: our hectic, stress-filled lifestyle, combined with processed foods and frequent antibiotic use, puts serious strain on the microbiota. It is now known that gut dysbiosis can lead to autoimmune pathologies, degenerative diseases, and even depression. The good news? We can get ahead of the curve with food prebiotics — another unsung hero of gut health.
“Nutrients and fiber are found in fruits, vegetables, and fresh greens if eaten raw. Or at least cooked at temperatures below 42°C, as heat treatment destroys them,” explains Marie-Sophie L., a French chef who promotes raw and plant-based cuisine.
In her book “Raw Food,” she offers a simple list of “friendly” foods for every day: nuts (coconut, cashew, macadamia), seeds (chia, hemp, buckwheat), and vegetables in any form — in juices, smoothies, or soups. She pays special attention to apples: thanks to their high fiber, antioxidant, and malic acid content, regular consumption wonderfully supports liver health.
3. Incorporate Probiotics into Your Diet
Can the microbiota be enriched with probiotics? This question should be approached thoughtfully and selectively, taking into account the state of your own flora and current needs. Dr. Valérie Ledoux, an anti-aging medicine specialist, is a staunch advocate of microbiota DNA analysis: “This analysis allows me to prescribe probiotics and dietary supplements in a highly targeted and personalized manner.”
While you prepare for tests, focus on a complete, diverse diet rich in natural probiotics. This includes fermented foods: sauerkraut, yogurts, kimchi, and kefir. “They are key to enriching the diet with special probiotics,” notes nutritionist Kristina Burrows.
“More and more research indicates that fermented foods alter metabolic activity in the gut and help the body adapt to age-related changes. This is noted in another recent study that outlines a range of benefits of fermented foods for healthy aging and longevity, including preventing allergic reactions, digestive disorders, diabetes, cardiovascular disease, obesity, as well as improving metabolic function and neuroendocrine effects.”
4. Adjust Your Lifestyle
Amy Shapiro emphasizes that a healthy lifestyle in general is crucial for a complete gut “reset.” “Recent studies clearly show that gut health is a complex issue. It must include adequate sleep, regular physical activity, and stress management, as all of these directly impact digestive function,” she says.
Warning Signs: How to Recognize Microbiome Imbalance?
According to Shapiro, there are obvious signs of digestive issues: abdominal pain, bloating, gas, diarrhea, and constipation. However, the dietitian also points out less obvious symptoms of imbalance that you might not even consider:
- Skin inflammation (acne, eczema, irritation);
- Chronic fatigue and “brain fog”;
- Intense sugar cravings;
- Weakened immunity (since a large part of the immune system is concentrated in the gut).
“The great news is that the gut responds sensitively to positive changes. But, as with everything, there is no magic pill,” summarizes the expert. If you notice these symptoms in yourself, start by adjusting your diet and consult a certified dietitian or your doctor to develop a safe and maximally effective nutrition plan.
Based on materials from: Vogue.com