Getting your gut microbiome in balance through diet

Instead of talking about the bacterial strains of the intestines anymore, the gut microbiome has started to be talked about. This covers the bacteria, viruses, archaea, protozoa, and yeasts living in the intestines. It has been estimated that around 100 trillion of these can be found in the intestines. The makeup of the gut microbiome influences, e.g., immunity, metabolism, digestion, and moods.

Gut bacteria help with weight management

Weight management is also an area where the gut microbiome has an effect. An unhealthy diet narrows the range of bacterial strains in the intestines and increases the amount of bad bacterial strains. You can try to improve your success in weight management by feeding the intestinal bacterial strains, which support weight management, such as Akkermansia muciniphilaa, Bacteroides theraiotaomicronia, Christensenella minutaa, and Oscillospiraa. 

The amount of Akkermansia muciniphilan can be increased by eating, for example, garlic, onions, leeks, and asparagus. Consuming citrus fruits and peas may have a positive effect on the amount of Bacteroides thetaiotaomicron. The formation of Christensenella minutan can be supported by extra-virgin olive oil, as well as raw vegetables and legumes, in particular. Eating according to the Mediterranean diet has been linked to both the formation of Christensenella minutan, as well as the formation of Oscillospiran.

Eat a variety of plant-based ingredients, as well as fermented products

Many plant-based ingredients, such as berries, fruits, and vegetables, contain polyphenols, which positively affect the gut microbiome. For example, onions and apples contain quercetin, which prevents the formation of harmful intestinal bacteria. Berries, on the other hand, contain anthocyanins and anthocyanidins, which both prevent the formation of harmful bacteria and increase the growth of beneficial bacteria. Beneficial polyphenols can also be found amply in tea, wine, grapes, pomegranate, and walnuts.

Fermented foods contain probiotics and therefore have a positive effect on the gut microbiome. According to a Spanish study, those who ate unsweetened, natural yoghurt had more of the Akkermansia strain of bacteria in their intestines, which has an effect against obesity, for example. The CRP was also lower for these individuals. (González 2019). Other fermented foods beneficial to the intestines include, for example, sauerkraut, kimchi, and other fermented vegetables, as well as fermented soy products, such as miso, tempeh, and natto. 

Additionally, moderate alcohol consumption and, in particular, consuming red wine can be considered beneficial. The following examples, on the other hand, can be considered harmful: excess red meat and processed meat products, sugar, artificial sweeteners, additives, highly-processed foods, and pesticides.