You don’t have to do anything exotic or complicated to improve the
ecosystem inside you. No point in obsessing about which strains of “good”
bacteria you’re getting, because scientists say there’s not enough research yet to
pinpoint the key players in big issues like obesity, heart disease, or brain health.
For now, a healthy diet is the number one way to create a robust microbiome.
Once you start making changes, your bugs respond rapidly and the composition
of your gut bacteria can change within hours.
Your primary goal is to eat plenty of fibre, which is guaranteed on the FIXES
plan. Fibre is your microbiome’s favourite food. While your bugs eat all the
same nutrients you do, it’s fibre that feeds the “good” bugs. The big problem
with most simple starches and low-fibre foods is that few actually make it to
your colon, where the vast majority of your bugs live. Simple carbohydrates and
sugar are immediately absorbed through the small intestine and move on to
various body parts to be used as energy or turned into fat. Anything that’s not
used keeps travelling through your system. On the flip side, foods rich in fibre
don’t get digested in the stomach or absorbed in the small intestine, which means
they get to keep travelling until they reach the colon, where they become food
for the healthy bacteria there. A few fibre superstars to look for: almonds,
artichokes, barley, beans, jicama, and oats. Some of these foods—artichokes and
oats, for example—are prebiotics, meaning they help improve the function of the
good bacteria already in your gut.
In addition, if you embrace experimentation with your produce, you can help
diversify your gut’s ecosystem. So don’t just rely on two or three vegetables you
like; take a chance on a new fruit or veggie every time you shop. It could solve
dinner boredom along with a host of body issues.
Now for your next question: What about probiotics? They’ve been touted as
the key to repopulating your gut with good bacteria, and they come in a variety
of fermented food forms (yoghurt, sauerkraut, and kefir products all contain
organisms purported to improve gut health). In terms of microbiome health—
that is, diversity of bacterial population—there’s no way to know whether a
particular strain in a particular food is the one you need to diversify your own
personal gut population. So healthy fermented foods are good, but don’t pour
money into iffy supplements. Instead, emphasize generally fibre-rich foods, as
well as a wide range of fruits and vegetables.
Bellyaches
Now you know the global view of the gut and how you can influence it to shore