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The best foods to feed your gut microbiome

0 2 years ago

Every time you eat, you are feeding trillions of bacteria, viruses and fungi that live inside your gut. But are you feeding them the right foods?

Scientists used to know very little about these communities of microbes that collectively make up the gut microbiota, also known as your gut microbiome. But a growing body of research suggests that these vast communities of microbes are the gateway to your health and well-being — and that one of the simplest and most powerful ways to shape and nurture them is through your diet.

Studies show that our gut microbes transform the foods we eat into thousands of enzymes, hormones, vitamins and other metabolites that influence everything from your mental health and immune system to your likelihood of gaining weight and developing chronic diseases.

Gut bacteria can even affect your mental state by producing mood-altering neurotransmitters like dopamine, which regulates pleasure, learning and motivation, and serotonin, which plays a role in happiness, appetite and sexual desire. Some recent studies suggest that the composition of your gut microbiome can even play a role in how well you sleep.

But the wrong mix of microbes can churn out chemicals that flood your bloodstream and build plaque in your coronary arteries. The hormones they produce can influence your appetite, blood sugar levels, inflammation and your risk of developing obesity and Type 2 diabetes.

The foods that you eat — along with your environment and your lifestyle behaviors — appear to play a much larger role in shaping your gut microbiome than genetics. In fact, genes have a surprisingly small effect. Studies show that even identical twins share just one third of the same gut microbes.

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