IT CAN HELP
YOU STAY AT A
HEALTHY
YOUR WEIGHT
MICROBIOME
CAN
STRENGTHEN
YOUR
IMMUNE
SYSTEM
A huge portion
of your immune
system is based
in the digestive
system. “Your
immune system
depends on the
microbiome to
function properly,”
says Janelle Ayres,
Ph.D., associate
professor at the
Salk Institute for
Biological Studies
in La Jolla, CA.
“Some
microbes in the
gut help control
how immune
cells function; if
the microbiome
isn’t healthy, the
immune system
may become
too active,”
Mazmanian
explains. That’s
one reason fiber is
such an important
prebiotic: Some of
the by-products of
fiber being broken
down tell the
immune system to
remain calm.
PREBIOTIC
FOODS
Apples • artichokes
- asparagus
- bananas •barley
- beans •broccoli
- cabbage • cacao
- flaxseed •garlic
- leeks • lentils
- oats •onions
- raw honey
- whole wheat
IT MAY PLAY A ROLE IN
ARTHRITIS
probiotics and joint
health, including
whether bacteria
in yogurt reduces
joint inflammation.
Early results show
probiotics may be
more effective than
taking nonsteroidal
of particular types of
bacteria may trigger
an inflammatory
response targeting
joints. Microbes in the
gut can even impact
treatment, making
certain arthritis drugs
more or less effective.
This ties back to the
role your microbiome
plays in regulating
your immune system.
An overactive
immune system can
lead to autoimmune
conditions like
“A number of studies
have shown there
is a difference in
the microbiome of
people who are
obese compared
to those who are
lean,” Mazmanian
says. One reason:
The bacteria in your
digestive system
help break down fat,
extract calories from
food, and affect the
production of the
appetite-regulating
hormones leptin
and ghrelin. If the
balance of good
and bad bacteria is
out of whack, your
digestive system may
not function as well.
EAT UP!
A plant-base diet high in fiber and
low in fat, sugar, and processed foods
140 | April 2019
BETTER HEALTH
TURN THE
PAGE FOR
RECIPES RICH
IN PREBIOTIC
AND PROBIOTIC
FOODS.
