How to Help Increase the Good Guys in Your Gut

Four easy strategies to improve your health and reduce disease risks.

Every time I enter the kitchen seeking a quick snack, I often find myself reaching for some type of bread. Whether it’s a slice of toast, crackers, or a cookie, it invariably ends up being bread!

In my defense, I bake all my bread from scratch, using a nutritious mix of whole wheat flour, nuts, seeds, and other wholesome grains. However, it’s still just bread, which can be somewhat restrictive.

If you find yourself in a similar routine, consider this your wake-up call.

So how can we change this habit?

Personally, I need a compelling reason to break an established pattern. Recently, I came across a study by Bolte et al., titled “Long-term dietary patterns are associated with pro-inflammatory and anti-inflammatory features of the gut microbiome.”

The researchers discovered a strong connection between the types of bacteria present in people's gut microbiomes and their dietary choices. Consuming “bad” foods tends to increase bacteria linked to inflammation, while “good” foods promote bacteria that have anti-inflammatory effects and enhance gut protection by encouraging mucus production. This is beneficial!

Being scientifically inclined, this evidence motivates me to overcome my resistance and make significant dietary changes.

Let’s delve into our gut microbiome and explore how our diet can influence the diverse bacteria residing within it—both the beneficial and the harmful.

Once we identify which foods promote good bacteria over bad, we can create strategies to incorporate more of the beneficial foods into our diet. It’s straightforward, right?

Metagenomic Sequencing

Traditional genomic sequencing isolates DNA from a single organism to explore its genes. This method is valuable for identifying genetic mutations linked to diseases, determining familial relationships, and aiding criminal investigations through forensics.

In contrast, metagenomic sequencing analyzes a sample to sequence all present DNA, identifying various genes without initially knowing which organisms are involved. The resulting DNA sequences are then compared against comprehensive databases to pinpoint the organisms in the original sample. The frequency of specific gene sequences allows researchers to estimate the abundance of different species.

Microbiomes

According to Oxford Languages, a microbiome refers to “the combined genetic material of the microorganisms in a particular environment.” This encompasses all microorganisms found in a specific biological niche.

For instance, a soil sample can undergo metagenomic sequencing to reveal the bacteria, viruses, and fungi present, resulting in a soil microbiome. In our context, the niche is the human gut, with its multitude of microorganisms.

It’s important to recognize that our gut is home to a vast array of microorganisms—a significant number!

Samples taken from the gut are sequenced to identify the organisms present, allowing us to categorize them into beneficial and harmful types.

Good Guys and Bad Guys

Bolte and colleagues conducted a study that essentially confirms the notion: you are what you eat, particularly regarding your gut microbiome.

In brief, they sequenced gut samples from 1,425 individuals across four demographics: healthy individuals, those with irritable bowel diseases (Crohn’s disease or ulcerative colitis), and individuals with inflammatory bowel syndrome.

Participants also completed dietary questionnaires, enabling researchers to correlate dietary habits with health status and microbiome composition.

Their findings revealed “significant associations replicating across patients with Crohn’s disease, ulcerative colitis, irritable bowel syndrome, and the general population, suggesting potential for microbiome-targeted dietary strategies to alleviate and prevent intestinal inflammation.”

The accompanying image from their study illustrates 25 different food groupings identified through the questionnaires, highlighting intriguing connections between the quantities of beneficial and harmful bacteria and these food categories.

While the advice to consume fewer processed foods and more plant-based options isn’t new, these findings provide robust scientific backing for such dietary changes. Not only do these shifts promote personal well-being, but they also support the growth of beneficial microorganisms.

This leads us to four actionable strategies to enhance your gut microbiome and potentially stave off disease.

1. Reduce Processed Foods

You likely already know that processed foods are detrimental, so it’s time to cut back.

If you must indulge, treat them as occasional snacks rather than staples in your diet. Remember, potato chips aren’t equivalent to baked potatoes!

2. Limit Meat and Animal Products

This includes butter, eggs, dairy, and fatty meats like bacon.

I didn't say to eliminate meat entirely (though I personally stopped consuming it almost fifty years ago!). Instead, aim to decrease your intake. For example, enjoy meat occasionally rather than daily, especially if you have a family history of bowel diseases or heart issues.

While I won’t stop putting butter on my toast, I can certainly cut back on eggs and cheese.

3. Increase Plant-Based Foods

Focus on incorporating more fruits, vegetables, nuts, legumes, and grains into your meals.

I already include a fair amount of these foods in my diet, but I often overlook nuts and legumes. I plan to reduce my grain intake and boost my consumption of nuts and legumes, as well as fruits and vegetables in salads.

Why are these foods so beneficial?

One major advantage is their ability to produce short-chain fatty acids (SCFAs), which are beneficial compounds generated by the good bacteria in your microbiome.

A great article explains the benefits of SCFAs, stating, “They may reduce the risk of inflammatory diseases, type 2 diabetes, obesity, heart disease and other conditions.”

4. Consume More Fish

I absolutely love fish! As a pescatarian, I enjoy fish frequently.

However, sourcing sustainably-caught fish can be challenging. While many labels claim local and wild-caught, they often don’t clarify the harvesting practices or the impact on non-target species.

I strive to be discerning about my fish choices, but there are times when convenience trumps caution, especially with take-out.

Ultimately, I do my best in any situation, recognizing that perfection isn’t always achievable.