The microbiome is a vast (trillions) culture of bacteria in your digestive system that all work together to maintain health. Your microbiome begins forming at birth and builds as you interact with the world around you. In fact, you have 10 times more bacterial cells in your body than you do human cells. Research is now telling us that your microbiome and your genetics is what determines the health of your body.
The problem is that the standard American diet, the daily stress we experience and environmental toxins we encounter all impact the microbiome negatively. I work daily with clients seeking to relieve their digestive discomforts, body aches and pains caused by a poor functioning microbiome.
And the first place we start – nope, It’s not the weight scale – it’s the microbiome.
Today, let’s learn about your microbiome and how you can protect and support it using an anti-inflammatory meal plan.
The microbiome is a highly researched area right now, yet there are still a lot of things we don’t know about it. What we do know is that keeping the bacteria in your gut thriving and healthy will help you maintain a healthy body, feel your best and have fewer annoying symptoms, aches and pains. While there’s no single source of food or supplement that will supply all the bacterium you need for optimal health, the food you eat does impact your microbiome either positively or negatively.
One of the most impactful ways to strengthen your microbiome and immune system is to begin to eliminate inflammatory foods. I know, I sound like broken record, but foods that cause inflammation in your body weaken the microbiome’s healthy bacteria that underlies your overall health.
- Refined sugar and high fructose corn syrup that increase inflammation and feed the ‘bad’ bacteria in your microbiome. Also, as “zero sugar” takes hold of our food system, reduce the number of artificial sweeteners (sucralose, aspartame, saccharin, etc.) as well as sugar alcohols (such as erythritol.) Instead, focus on polyphenol-rich foods for your sweets such as berries, green tea with honey and dark chocolate.
- Vegetable and seed oils such as canola oil, corn oil and soybean oil. These oils contain Omega 6 fats, which are known to increase inflammation in the body. Instead, focus on olive oil, avocado oil and coconut oil sparingly.
- Refined flour products are low in fiber, and we need fiber as food for the beneficial bacteria in our gut. Fiber also allows you to feel fuller and control your blood sugar as well. Instead, focus on vegetables, legumes, fruits and whole grains to feed your microbiome.
- Finally, be careful with processed and smoked meats such as sausage, bacon, ham and beef jerky. AGEs are harmful compounds that accumulate naturally in meats that are cooked at high temperatures. They’ve been shown to be harmful to your microbiome and to also have been shown to have an association to colon cancer. Instead, focus on lean meats paired with fermented foods to improve its digestibility foods such as kimchi, sauerkraut, kefir and plain yogurt.
The overriding rule in nutrition is to listen to your body. If you have unmanageable digestive pain and discomfort, headaches, migraines, joint pain or autoimmune conditions, it’s time to start listening to these symptoms and acting. By identifying the foods that are disagreeing with your body, you can make small changes to your nutrition. These simple changes can provide support to your microbiome and help restore health and balance to the organs and tissues of the digestive tract. Your body wants to heal, and when it’s supported, it’s amazing what it can do.
Fran Sutherlin, RD, MS. is a local registered dietitian specializing in using digestive wellness to prevent or manage chronic disease. She has a master’s degree in nutrition, is a personal health coach, speaker and owner of Sustainable Nutrition. She can be reached at (970) 444-2122 or fran@fransutherlin.com.
