July 16, 2020

10 science-based ways to improve your gut flora

10 wissenschaftlich basierte Wege, Deine Darmflora zu verbessern

There are around 40 trillion bacteria in your body, most of which are found in your gut. Together, these are known as your gut flora and they are extremely important for your health. However, certain bacteria in your gut can also contribute to many diseases.

It has long been known that gut flora can strongly influence the function of the immune system and recent scientific research has found that the bacteria living in your gut can even have a significant influence on your metabolism and can determine whether you gain or lose fat.

Interestingly, the food you eat greatly influences the types of bacteria that live in your body. Here are some science-based ways to improve your gut flora.

1. eat a wide variety of different foods

There are hundreds of different species of bacteria in your gut. Each species plays a different role in your health and needs different nutrients to grow. In general, a diverse gut flora is considered a healthy gut flora. This is because a greater number of different bacteria can contribute to a greater number of health benefits (1, 2, 3, 4).

A diet consisting of different types of food can contribute to a more diverse gut flora (5, 6, 7). Unfortunately, the Western diet is not very varied and is high in fat and sugar. It is estimated that 75% of the world's food is made from 12 plant and 5 animal species (5).

However, the diet in certain rural areas is more varied and richer in plants from different sources. Some studies have shown that the diversity of gut flora in people living in rural areas in Africa and South America is much greater than in Europeans or North Americans (8, 9).

Summary: A varied diet rich in whole foods can lead to a more diverse gut flora, which will have a positive effect on health.

2. eat lots of vegetables, pulses, beans and fruit

Fruit and vegetables are the best sources of nutrients for healthy gut bacteria. They are rich in fiber, which the body cannot digest. However, this fiber can be digested by certain gut bacteria, which stimulates their growth. Beans and legumes also contain large amounts of fiber.

Some very high fiber foods that are good for your gut bacteria include:

Raspberries
artichokes
Green beans
broccoli
Chickpeas
Lentils
Beans (white beans, pinto beans and kidney beans)
Whole grain cereal products

One study found that a diet rich in fruits and vegetables can prevent the growth of some disease-causing bacteria (10). Apples, artichokes, blueberries, almonds and pistachios have also been shown to stimulate the growth of bifidobacteria in humans (11, 12, 13, 14). Bifidobacteria are considered beneficial bacteria as they can help prevent intestinal inflammation and improve gut health (15).

Summary: Many fruits and vegetables are rich in fiber. Fiber promotes the growth of beneficial gut bacteria including bifidobacteria.

3. eat fermented foods

Fermented foods are foods that have been altered by bacteria. The process of fermentation usually involves bacteria or yeasts converting sugars in foods into organic acids or alcohol. Examples of fermented foods include:

Yogurt
kimchi
sauerkraut
kefir
kombucha
tempeh

Many of these foods are rich in lactobacilli, a type of bacteria that can promote gut health. People who eat a lot of yogurt have more lactobacilli in their intestines. These people also have less Enterobacteriaceae in their gut - a bacterium associated with inflammation and a number of chronic diseases (16).

Studies have also shown that consumption of yogurt can positively modify gut flora and alleviate symptoms of lactose intolerance in both infants and adults (17, 18, 19). Certain yogurt products may also reduce the amount of certain pathogenic bacteria in people with irritable bowel syndrome.

Two studies have shown that yogurt can improve the function and composition of intestinal flora (20). However, it is important to note that certain yogurt products - especially flavored yogurt - can contain large amounts of sugar. For this reason, it is best to use plain yogurt. This yogurt is made only from milk and bacterial mixtures, which are sometimes referred to as "starter cultures".

In addition, fermented soy milk can promote the growth of beneficial bacteria such as bifidobacteria and lactobacilli, while reducing the levels of other disease-causing bacteria. Kimchi may also promote healthy gut flora (21, 22).

Summary: Fermented foods - and natural yogurt in particular - can promote healthy gut flora by improving its function and reducing the levels of pathogenic bacteria in the gut.

4. don't eat too many artificial sweeteners

Artificial sweeteners are often used as a substitute for sugar. Some studies have shown that they can negatively affect the gut flora. A study conducted with rats showed that aspartame - an artificial sweetener - reduced weight gain but also increased blood sugar levels and impaired immune response (23).

The rats fed aspartame had higher levels of Clostridium and Enterobacteriaceae in their gut, both of which are associated with disease when present in large quantities.

Another study found similar results in humans and mice. It showed that changes in gut flora caused artificial sweeteners to have negative effects on blood glucose levels (24).

Summary: Artificial sweeteners may have negative effects on blood glucose levels due to their effects on gut flora.

5 Eat prebiotic foods

Prebiotics are foods that promote the growth of beneficial bacteria in the gut. These are mainly dietary fibers or complex carbohydrates that cannot be digested by human cells. Instead, certain bacteria break them down and use them as food.

Many fruit, vegetable and wholemeal products contain prebiotics, but these also occur on their own. Resistant starch can also be a prebiotic. This type of starch is not absorbed in the small intestine, but passes intact into the large intestine where it is broken down by intestinal bacteria.

Many studies have shown that prebiotics can promote the growth of many healthy bacteria including bifidobacteria. Many of these studies have been conducted with healthy people, but some studies have also shown that prebiotics can be beneficial for people with certain diseases. For example, certain prebiotics can lower insulin, triglyceride and cholesterol levels in obese people (25, 26, 27, 28, 29, 30, 31).

These results suggest that prebiotics may reduce risk factors for many diseases associated with obesity, including heart disease and diabetes.

Summary: Prebiotics promote the growth of beneficial bacteria - especially bifidobacteria. This may help reduce symptoms of metabolic syndrome in obese people.

6. breastfeed for at least 6 months

A baby's gut flora begins to develop from the moment of birth. However, some recent studies suggest that babies may already be exposed to some bacteria before birth (32). During the first two years of life, an infant's gut flora continues to develop and is rich in bifidobacteria, which can digest the sugars found in breast milk (33).

Many studies have shown that formula-fed infants have fewer bifidobacteria in their gut than breastfed infants (33, 34, 35). Breastfeeding is also associated with lower rates of allergies, obesity and other diseases that may be related to differences in gut flora composition (36).

Summary: Breastfeeding helps infants develop healthy gut flora, which could help protect against certain diseases later in life.

7 Eat whole grains

Whole grains contain a lot of fiber and non-digestible carbohydrates such as beta-glucan. These carbohydrates are not absorbed in the small intestine and pass into the large intestine. In the large intestine, these carbohydrates are broken down by intestinal bacteria and promote the growth of certain beneficial bacteria.

Whole grains can promote the growth of bifidobacteria, lactobacilli and bacteriotetes in the human gut (37, 38, 39, 40, 41). In these studies, whole grains also increased satiety and reduced inflammation and risk factors for heart disease.

Summary: Whole grains contain non-digestible carbohydrates that can promote the growth of beneficial bacteria in the gut. These changes in gut flora can improve certain aspects of metabolic health.

8. eat a plant-based diet

Diets that include animal-based foods promote the growth of different bacteria than plant-based diets (42, 43). A number of studies have shown that vegetarian diets can have positive effects on the composition of the gut flora. This could be related to the high fiber content of these diets.

One small study found that a vegetarian diet led to reduced levels of pathogenic bacteria in obese people and also reduced weight, inflammation and cholesterol levels (44). Another study found that a vegetarian diet significantly reduced levels of pathogenic bacteria such as E. coli (45).

However, it is still unclear whether these benefits of a vegetarian diet on gut flora are due to a lack of meat intake, as vegetarians often also tend to lead healthier lifestyles than non-vegetarians.

Summary: Vegetarian and vegan diets could have a positive influence on the intestinal flora. However, it is unclear whether these benefits of a vegetarian diet on gut flora are due to a lack of meat intake.

9. eat foods that are rich in polyphenols

Polyphenols are plant compounds that have many health benefits, including lowering blood pressure, reducing inflammation, lowering cholesterol levels and reducing oxidative stress (46).

Polyphenols cannot be digested by human cells. Since they cannot be absorbed efficiently, they enter the intestine unchanged, where they can be digested by intestinal bacteria (47, 48).

Good sources of phenols include:

Cocoa and dark chocolate
Grapes (grape skins)
Green tea
almonds
onions
Blueberries
broccoli

Polyphenols from cocoa can increase the amount of bifidobacteria and lactobacilli and reduce the amount of Clostridia bacteria in humans. In addition, these changes in gut flora are associated with lower levels of triglycerides and C-reactive protein - a marker of inflammation (49). The polyphenols contained in red wine have similar effects (50).

Summary: Polyphenols cannot be efficiently digested by the human body, but intestinal bacteria can break them down efficiently. Polyphenols may reduce inflammation and reduce risk factors for heart disease.

10. use a probiotic supplement

Probiotics are live microorganisms - usually bacteria - that provide specific health benefits when consumed. Probiotics do not permanently colonize the gut in most cases. However, they can promote health by altering the composition of the gut flora and supporting metabolism (51).

A review of seven studies came to the conclusion that probiotics have little effect on the composition of the intestinal flora in healthy people. However, there is evidence that probiotics can improve the intestinal flora in certain diseases (52).

A review of 63 studies found mixed results regarding the efficacy of probiotics in altering gut flora. However, their strongest effect appears to be in restoring healthy gut flora if this is impaired (53).

Some other studies also show that probiotics do not have a major impact on the overall balance of bacteria in the gut of healthy people. Nevertheless, some studies have shown that probiotics can improve the function of certain gut bacteria and may have an effect on the types of chemicals these bacteria produce (54).

Summary: Probiotics do not significantly alter the gut flora in healthy people. However, they can help to restore the function and health of the intestinal flora in sick people or people with a disturbed intestinal flora.

Conclusion

Your gut bacteria are extremely important for many aspects of health. Many studies have shown that a disturbed gut flora can lead to numerous chronic diseases.

The best way to maintain a healthy gut flora is to eat a wide variety of fresh whole foods from primarily plant-based sources such as fruits, vegetables, legumes, beans and whole grains.

References:

Source: https://www.healthline.com/nutrition/improve-gut-bacteria#section11

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