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Gut Microbiome Health Strategies
There's lots of strategies you can use to improve the health of your gut microbiome. Funnily enough, they look a lot like the strategies to improve IBS symptoms and overall health. Which makes sense, because the gut microbiome is linked to pretty much every system in the body.
This is a hot topic right now and lots of research is ongoing, so it's definitely a space to watch for more personalized health strategies in the future.
Find out more about strategies you can use to improve the health of your gut microbiome...
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Reduce Inflammation
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You will probably notice that the strategies for the health of your gut microbiome are similar in many ways to the strategies for managing inflammation. In a complex system like your body, everything is connected in one way or another. But this is especially true when it comes to inflammation and the gut microbiome.
There is still much to be learned about this relationship, as with everything concerning the gut microbiome. But more and more evidence is showing that the relationship is bidirectional, meaning that they can affect each other.
The gut microbiome is involved with the immune system and can provide a natural defence against infection. Certain bacteria and the products they make have been shown to be anti-inflammatory, while others seem to promote inflammation.
On the other hand, inflammation could create an unhealthy environment for the gut microbes to live and this could lead to dysbiosis. Which could lead to more inflammation. Which could lead to more dysbiosis. And so on.
Go to the Inflammation section for more info
Food and Drink
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What you eat and drink is very important for the health of your gut microbiome. Diet is one of the key factors that determines what kind of bacteria live in your gut. But the good news is that the best way to fuel and protect your microbes is to eat a healthy, balanced diet. You may notice that the diet tips to ease inflammation are almost identical and that's because, of course, your gut microbiome and inflammation are connected.
To learn more about healthy eating with an IBS focus, go to Healthy Eating Strategies in the Tips for Healthy Eating section.
Some aspects of healthy eating are especially important for the health of your gut microbiome. Read on to find out why and get some extra tips.
Fibre
Fibre is the main source of fuel for your good gut microbes, which is why it's called "prebiotic" food. You can't digest fibre, so it ends up in your colon where it is fermented by your gut bacteria. This fermentation process produces compounds that nourish your gut and lower the pH, which provides a better environment for your good gut microbes. These compounds also have a wide ranging effect on your overall health, including appetite, weight management, cholesterol and blood sugar.
Fibre can be found in a wide variety of plant foods. Diversity is also important in a healthy gut microbiome and different microbes eat different things. So it's important to eat lots of different plants. A good target is 30 different kinds of plants every week.
To learn more about fibre and dietary sources with an IBS focus, go to Fibre and IBS in the Tips for Healthy Eating section.
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Polyphenols
Polyphenols are naturally occurring compounds that help give plant based foods their colour, flavour and smell. They are also considered a prebiotic and can act as fuel for your microbes. Polyphenols have a beneficial effect on your good gut bacteria and help to control bad bacteria.
So, just about any time you eat fruits, vegetables, herbs, spices, seeds, nuts, whole grains, tea, coffee, dark chocolate and even wine, you're getting your fix of polyphenols. Eat a rainbow of different plant foods, the more vibrant in colour the better! They can be affected by a number of processes like storage and processing, so eat whole foods as often as possible.
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Limit Ultra-Processed Food
We all know what these foods are, tasty as they may be. High in sugar, salt and saturated fats and low in fibre, vitamins and minerals. But now other elements of ultra processed foods are being called into question, like additives, preservatives, synthetic flavours and non sugar sweeteners, because of the effect they may have on the gut microbiome.
People who eat a lot of ultra processed foods have less diversity in their gut microbiomes, which means their microbes may not function properly and harmful bacteria could increase in numbers.
There is nothing wrong with treating yourself to some take out or snacks, but most often try to eat foods as close to their natural state as you can!
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The Mediterranean Diet
If you want to take it up a notch, you could take a look at the Mediterranean Diet. Often touted for heart health, it has been shown to be anti-inflammatory and good for your gut microbiome.
The diet is rich in whole foods and low in processed foods, added sugar and saturated fat. The emphasis on plant foods like fruit and vegetables, beans, nuts and whole grains means it is loaded with polyphenols and fibre.
For more info go to
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Fermented Foods
Fermented foods contain live, beneficial microbes and they are often called probiotic foods. But they aren't exactly the same thing as probiotics, because the types and amounts of microbes are unknown. Probiotics contain specific strains and amounts.
Although you may see all kinds of health claims about fermented foods, it's good to keep in mind that this is a topic that still requires further research. This is especially true about the effect of fermented foods on the gut microbiome, although it's definitely a space to watch.
Fermented foods have been shown to affect the gut microbiome, but it's still often unclear how or why these changes occur. And since we don't yet know what the ideal gut microbiome looks like, it's difficult to recommend a certain fermented food for a particular person or condition.
Fermented foods have been shown to increase the diversity of gut microbes and may improve your gut microbiome, so try adding a few to your diet. There's lots of different sources, including yogurt with live cultures, kefir, pickled veg (naturally fermented), tempeh, kombucha tea, miso and sauerkraut.
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Alcohol
Studies show that alcohol can promote dysbiosis. However, many of the studies have been done with subjects who are frequent and/or heavy drinkers.
But alcohol isn't great for the gut for many reasons. It's a known gut irritant, has been shown to promote inflammation and could cause damage to the lining of the intestines.
So if you suffer with IBS, you might consider cutting down your intake.
The Low FODMAP Diet
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The low FODMAP diet is a proven strategy that has helped many IBS sufferers discover the foods that make their symptoms worse, but it's a complicated diet and if not done properly it could be bad for your gut microbiome.
Many FODMAPs are prebiotics, which means they provide fuel for your gut microbes and help to protect the health of your gut microbiome. Some studies have shown that eliminating FODMAPs can increase the risk of dysbiosis, which has been linked to IBS and many other health conditions. There is much debate in the IBS community about the FODMAP elimination diet and the risk of dysbiosis, which could make IBS symptoms worse.
If you want to try the low FODMAP diet, it's best to work with an RD who has specific training. If you are trying it on your own, be aware that there are lots of low FODMAP fuels for your gut microbiota. But it might mean adding to your diet and trying new things. And this is also another good reminder why the diet is not a forever diet and that the reintroduction phase is very important.
For more info go to Introduction to the Low FODMAP Diet in the Food and Drink section.
Stress Management
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Stress is a broad concept that includes challenging or difficult circumstances (stressors) or the way your body and mind react to things that cause you stress. Stressors can be actual things that happen or they can be things you think have happened. And you've probably guessed already that too much or unmanaged stress is not good for your gut microbiome.
Research is still looking into exactly why this is, but it has been found that poorly managed stress could lead to dysbiosis and a "leaky gut".
The relationship between stress and your gut microbiome is not a one-way street. Changes in the gut microbiome can affect your stress responses as well.
Go to the Stress Management section for more info.
Exercise
As with every other area concerning the gut microbiome, a lot more research is needed before we know exactly what and how much exercise you need to benefit your unique gut microbiome.
But evidence is suggesting that regular aerobic exercise, which means getting your heart rate up, is beneficial for your good gut microbes. There's already lots of evidence that shows it's good for overall gut health, so probably a good idea to get moving anyway!
Go to the Get Moving for IBS section for more info.
Sleep
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There is still much to be learned about the connection between sleep and the gut microbiome, but research has shown that they are closely linked and can affect each other.
The gut microbiome may affect sleep in a number of ways. There are specific bacteria that appear to directly affect how long we sleep and whether we have certain sleep problems. Compounds made by gut microbes may help to regulate circadian rhythms, the body's internal clock that tells you when it's time to sleep among other things.
Not getting enough sleep or sleeping poorly can affect the composition, diversity and function of the gut microbiome through the brain-gut-microbiota axis. It can also disturb circadian rhythms which could disrupt the gut microbiome.
Go to the Sleep Hygiene section for more info.
Antibiotic Use
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Antibiotics save millions of lives every year and are necessary for the treatment of many conditions. But they can also disrupt your gut microbiome, reducing both the number of microbes and diversity.
The good news is that your gut microbiome is pretty resilient and can recover in a few months, especially if you do what you can to support recovery with the gut microbiome health strategies above - food and drink to feed the gut, stress management, exercise and sleep.
There are other factors that could affect recovery time, like the type of antibiotic and how often you take it. Old and young people could take longer to recover. Research is also showing that eating a diet without enough fibre before taking antibiotics can slow recovery.
It seems logical that taking probiotics would counter the effects of antibiotics, but recent research is showing that the opposite may be true. The limited strains of bacteria in probiotics may take over the gut and interfere with diversity, slowing the return of a healthy and complex gut microbiome.
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Go to the Pre and Probiotics section for more info.
Environmental Factors
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Of course much more research needs to be done, but it appears that the gut microbiome reacts badly to environmental toxins like air pollution and smoking and is less diverse in people who live in urban environments.
On the plus side, gardening and getting out into nature may improve the diversity of the gut microbiome. As they could also help with stress management, probably a good idea anyway!