foothold in the rough-and-tumble gut ecosystem. As we
await further clarity, trading a grain-based diet in for one
built on prebiotic fiber–rich vegetables seems like a safe bet
toward shifting your microbiome (and mood) to a healthier
state.
FAQ: But whole grains contain fiber–shouldn’t I eat more
of them?
A: Whole grains contain very small amounts of prebiotic
fiber. The fiber content of grains is mainly insoluble fiber,
and where your microbiome is concerned, all fiber is not
created equal. Insoluble fiber is not prebiotic and is unable
to be metabolized by gut bacteria (it’s basically sawdust).
Grains also provide a large amount of starch, which is
essentially pure glucose. Given the low amount of prebiotic
fiber and the high amount of glucose, whole grains are
probably not the best way of attaining your daily dose of
fiber.
Diversity Rules
As I’ve mentioned, our immune systems benefit from a
plurality of bacterial voices, and yet diversity is another area
where our modern microbiomes are lacking. Many studies
comparing the gut microbiomes of Western city dwellers to