Consume significantly more dietary fiber, aiming for 30-35 grams daily as recommended by the U.S. government, or even up to 100-150 grams like our ancestors, because fiber is key to feeding beneficial gut bacteria which produce compounds that regulate the immune system and prevent inflammation.
Eat many different types of complex carbohydrates found in dietary fiber to foster a rich and robust gut microbial community, as different microbes specialize in consuming various carbohydrates, leading to a more stable ecosystem.
Avoid foods that come in wrappers or packages, as processed foods lack diverse dietary fiber and often contain problematic compounds like artificial sweeteners and emulsifiers that harm the gut microbiota and induce inflammation.
Limit antibiotic use whenever possible, as these broad-spectrum drugs harm beneficial gut microbes, making it harder for the microbiota to recover and potentially leading to long-term health issues like autoimmune diseases.
Parents should be mindful of choices early in a child’s life, including method of birth (vaginal delivery is preferred) and feeding (breastfeeding over formula), as these factors profoundly dictate the initial microbial community that will largely remain throughout life.
Consider using probiotics, either in supplement form or in fermented foods, after major perturbations like antibiotic courses, to help shorten the duration of associated issues like diarrhea and act as ‘placeholders’ while the microbiota recovers.
If taking probiotic supplements, ensure they come from a trusted company and look for independent verification symbols like USP, as the supplement market is unregulated and many products may not contain viable organisms or the stated species.
Take a personalized approach to probiotics and fermented foods, systematically testing what works well and is compatible with your system without causing problematic side effects, as the best options can vary between individuals.
Have a conversation with your physician to let them know you don’t expect antibiotics every time you get sick and are comfortable with a ‘wait and see’ approach if appropriate, as this can often lead to avoiding unnecessary prescriptions.
Consume foods that are in season to naturally increase the diversity of fruits and vegetables in your diet over the year, which helps provide a diverse amount of complex carbohydrates for your gut microbes.
Pregnant or pre-pregnant mothers should consume a diet high in dietary fiber and fermented foods to foster a healthy microbiota that can be passed on to their child, though this area requires more extensive study.
Read ‘The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health’ by Drs. Justin and Erica Sonnenberg to gain broad scientific understanding and practical advice on how to positively impact your gut microbiota.
Follow facebook.com/thegoodgut to stay updated on interesting studies and information related to gut health posted a couple of times a week.
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Check out the ‘Coribar, Micronutrients, Fiber, and Polyphenols in a Bar’ podcast with Dr. Mark Shigenaga on iTunes for more information on fiber and related topics.
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