A Simple Way to Improve all Aspects of Your Health
You've probably heard of the importance of the gut microbiome and its connection to our immune system, digestive health and brain health. It's also connected to our cardio-metabolic health (insulin resistance, risk of diabetes, levels of cholesterol and maintaining healthy weight).
In my current rotation with a functional RD, we're doing a deep dive into the gut through GI mapping and I think it's fascinating stuff.
Due to our agricultural practices and high processed food intake, things like dysbiosis and intestinal permeability are increasingly common.
One of the simplest things you can do to improve your health is to improve your gut, and an easy way to do that is to eat more fiber!
The wider variety of vegetables, fruits, legumes and whole grains the better. Chia seeds and ground flaxseed are also excellent sources of dietary fiber.
What does it do in your gut?
The "good" bacteria feed on fiber and through the fermentation process produce short chain fatty acids, such as butyrate. Butyrate is a particular star because it helps tighten up the intentional lining, reduces inflammation, improves immunity and can even help maintain blood sugar.1,2
In part two, I'll share more specific examples of fiber rich foods, how much we want to aim for and what the best sources are.
But for now, get those veggies in every day!
1. Toor D, Wsson MK, Kumar P, et al. Dysbiosis Disrupts Gut Immune Homeostasis and Promotes Gastric Diseases. Int J Mol Sci. 2019;20(10):2432. Published 2019 May 16. doi:10.3390/ijms20102432
2. Brown K, DeCoffe D, Molcan E, Gibson DL. Diet-induced dysbiosis of the intestinal microbiota and the effects on immunity and disease. Nutrients. 2012;4(8):1095-1119. doi:10.3390/nu4081095