40 • DECEMBER 2021
According to B Brett Finlay, a
microbiology professor at the
University of British Columbia (UBC)
and author of Let Them Eat Dirt,
antibiotic use can also have a big
impact: as it wipes out the bacteria
making you sick, it will also
indiscriminately wipe out bacteria that
keep your gut diverse and healthy. That
raises the risk your gut microbiome
will be inadequate for preventing the
conditions that cause allergies,
asthma, and eczema. In fact, Finlay
and other UBC researchers found that
people who had been prescribed
antibiotics before age one were twice
as likely to develop asthma by age
five—and the risk increased with every
course of the medication.
The impact of a less diverse gut
persists into adulthood. When
researchers with the American Gut
Project analysed the microbiomes of
more than 1,800 people with allergies,
they found that those with seasonal
and nut allergies had less diversity in
their gut.
HOW YOU CAN
IMPROVE YOUR GUT
There isn’t one magic prescription
for everyone, though researchers
are hopeful that within five years,
microbiome tests will be detailed
enough to prescribe personalised
probiotics or make other patient-
specific recommendations. But there
are some changes that can help you
right now.- Eat more fibre
One of the most well-proven
connections between lifestyle and gut
health is that eating more fibre creates
a better microbiome. Fibre is the main
food source for the most important gut
bacteria, so not getting enough starves
them, and many of them die. That
means they may produce fewer short-
chain fatty acids and other important
components of your diet, and begin
consuming your gut’s mucus lining.
Unfortunately, most people in
Western countries don’t get enough
fibre. For example, according to Julie
Thompson of the organisation Guts
UK, even though UK guidelines
recommend eating 30 grams of fibre
each day, the average person eats only
19 grams.
To get your 30 grams, focus on eating
five servings of fruits and vegetables
each day, as well as a whole-grain
carbohydrate at every meal. - Diversify your diet
Your overall goal should be to create a
diverse gut microbiome. And it’s not
just fibre that provides sustenance for
good bacteria—other things in our
meals do, too. If you eat a large
variety of foods, including many
different types and colours of fruits
and vegetables, that variety will
promote a healthy gut. On the other
hand, high-fat processed foods
THE ULTIMATE GUIDE TO YOUR GUT