ISTOCK10958 BBC SCIENCE FOCUS MAGAZINE COLLECTION
The microbes in your gut can help you to get thinner, be happier
and live longer. Here’s how you can give them a helping hand...
words by TIM SPECTORMICROBIOME
14 WAYS TO BOOST YOUR
1
Increase your fibre intake Aim for
more than 40g per day, which is
about double the current averages. Fibre
intake has been shown to reduce heart
disease and some cancers, as well as
reduce weight gain.2
Eat many types of fruit and veg Eat
seasonal veg and as diverse a range
as possible. The variety may be as key
as the quantities, as the chemicals and
types of fibre will vary, and each support
different microbial species.3
Pick high-fibre vegetables Good
examples are artichokes, leeks,
onions and garlic, which all contain
high levels of inulin (a prebiotic fibre).
Some vegetables like lettuce have little
fibre or nutrient value.4
Steer clear of sweeteners Aspartame,
sucralose and saccharine disrupt
the metabolism of microbes and reduce
gut diversity – in animal studies this
has led to obesity and diabetes. Ditch
the processed foods too, as these also
upset microbes’ metabolism.5
Avoid antibiotics Antibiotics destroy
good and bad microbes, and it can
ta ke week s to recover, so don’t ta ke t hem
unless you need them. Early research
suggests their use may be associated with
obesity. Even common medications like
paracetamol and antacids can interfere
with microbes.6
Avoid food and vitamin supplements
Only a very small proportion of
supplements are beneficial. Instead,
focus on eating a diverse range of real
food to get all your nutrients.7
Spend time close to a lean person
Studies in mice have shown that
leanness may be contagious. Microbes
from a lean animal can reverse obesity in
a fat one, but strangely, obesity microbes
are harder to transmit than lean ones.8
Spend more time in the countryside
People living in rural areas have
better microbes than city-dwellers.
While you’re at it, dust off your trowel- gardening and other outdoor activities
are good for your microbiome.
9
Stroke animals Studies have shown
that people living with dogs have
more microbial diversity.10
Drink a bit of alcohol Small amounts
of alcohol have been shown to
increase your gut diversity, but large
amounts are harmful to your microbes
and your health.11
Don’t be hygiene obsessed Overuse
of antibacterial sprays and
fastidious washing may not
be good for your gut.12
Eat fermented foods with live microbes
Good choices are unsweetened
yog hu r t; kef i r, wh ic h is a sou r m il k d r i n k
with five times as many microbes as
yoghurt; raw milk cheeses; sauerkraut;
kimchi, a Korean dish made from garlic,
cabbage and chilli; and soybean-based
products such as soy sauce and natto.13
Consume high levels of polyphenols
Polyphenols are antioxidants that
act as fuel for microbes. Examples are
nuts, seeds, berries, olive oil, brassicas,
coffee and tea – especially green tea.14
Avoid snacking Cut out the snacks and
increase intervals between meals to
give your microbes a rest. Occasionally
skip meals or have an extended fast –
this seems to reduce weight gain.by TIM SPECTOR (@timspector)
is professor of genetic epidemiology at King’s
College London and author of The Diet Myth.