“Every day we live and every meal we eat we influence the great microbial organ inside us - for better or for worse.”

- Giulia Enders,Gut: The Inside Story of Our Body’s Most Underrated Organ

What was once thought of as a relatively simple organ system, today we understand our gut to be a complicated ecosystem that plays an integral role in our overall health. Home to roughly 39 trillion microorganisms, how our digestive tract functions in accordance with the health of our gut microbiome has been linked to a number of different diseases including diabetes, gastrointestinal disorders like irritable bowel syndrome and inflammatory bowel disease, obesity and metabolic syndrome, autoimmune diseases, allergies and asthma, hypertension, heart disease, and mental illnesses just to name a few. Although it is not fully understood how our microbiome plays a role in these diseases, this non-inclusive list emphasizes just how important it is to maintain and care for our microbes.

After roughly 20 years or so of ongoing research dedicated to understanding the topic, we now know that like any good functioning ecosystem, the key lies in diversity. Each organism we house has a specific role and contributes in a way that allows the entire community to thrive in harmony. Any imbalances or dysbiosis in the case of our gut microbiome creates hardship lending itself to disease. So what can we do to ensure that those 39 trillion microorganisms are happy and healthy so that we too can live up to our potential? It starts with what we eat, and although diet and nutrition are just part of the overall gut health equation, research shows that what we eat today can in fact benefit our gut microbiome tomorrow, making it one of the easiest ways to make positive healthy changes.

In order to discuss this important topic in an approachable manner that’s easy to digest, I am breaking the subject matter down into 3 separate blog posts. My hope is that by the end of this, you will have simple tools and resources that you can incorporate into your daily routine so that you and your gut can thrive in harmony. Today I am focusing on prebiotics and fiber so let’s get started!

Prebiotics are the foods that our gut microbes eat in order to survive. We commonly think of prebiotics as just fiber, however it’s important to mention that these two terms are not interchangeable. Regardless, fiber is our microbiome’s food preference and when our microbes digest and break down fiber, they reward us with products called short chain fatty acids. These products provide us with exceptional health benefits which I will discuss in a separate blog post.

But what’s important to note is that humans alone do not have the necessary enzymes required to break down and process the vast majority of the fiber that’s required to function optimally. Compared to the 60,000 or so enzymes that can be found amongst our gut microbes, humans only have 17 enzymes that we know of to date that are capable of processing fiber. This means that without our microbiome to get the job done, we are unable to reap the benefits of fiber. Furthermore, when our diet lacks adequate fiber from a diversity of plant-based foods, we alter our microbiome in a way that promotes the growth of harmful bacteria creating an imbalance in the system and thus overall health.

Current studies report that 95% of Americans are not getting enough fiber in their diet with the average person eating less than 14 grams per day. What’s more concerning is that roughly 70% of Americans think that they are actually meeting the daily recommendations, which is a stark contrast to the reality of the situation. Scientists believe that these astonishingly low numbers and the false understanding of what constitutes fiber are large contributors to the health outcomes we see today. We know that the average western American diet has little nutritional value, but the good news is that as science continues to evolve and enlighten us, we too can implement change for the better.

Thanks to the work of The American Gut Project, we know that optimizing our gut health and therefore overall health lies in fiber and diversity. Their research suggests that in order to maintain a healthy gut, in addition to meeting the recommended daily fiber intake (25g for women and 38g for men, this varies based on age and gender and many scientists agree that these recommendations should be the minimum, and more is actually encouraged), getting fiber from a diversity of mostly plant-based foods is key. They have determined that diversity, which correlates to gut health, is best achieved when we consume fiber from 30 different sources per week, providing us with valuable insight to make beneficial change. Because each microbe has unique enzymes that break down specific types of fiber, eating a diversity of plant-based foods rich in fiber ensures we are feeding all inhabitants of our microbiome allowing our ecosystem to thrive.

This is one of the many reasons I love my morning smoothie. It gives me the opportunity to incorporate 6 – 10 (depending on the day) plant-based fiber rich foods and that’s just breakfast! It sounds overwhelming but I can assure you that with a little bit of attention to the foods you buy and what you cook at home, it’s absolutely attainable. Optimizing our health starts by optimizing our gut; it starts with what we eat and it starts with taking action. Lastly, it’s important to address the fact that we are all unique and have different circumstances. We might like different foods, we have varying incomes that dictate what foods we buy, or have diseases that require a doctor or nutritionists attention. But when it comes to making healthy changes, it’s not about eating the perfect diet because we have yet to discover one. It’s about making progress in the right direction however big or small you see fit.

Below are a few tips and tricks to keep you and your gut happy and healthy!

1. FOCUS ON INCORPORATING A DIVERSITY OF FIBER RICH FOODS: Fiber rich foods can be found in variety of leafy greens, vegetables, fruits, nuts, legumes, and whole grains. As mentioned above, diversity plays an important role in our gut health so our diet should reflect this. Additionally, focus on foods before supplements. whole foods provide us with additional benefits like nutrients and antioxidants that are otherwise lacking in supplements. Below are 30 examples of foods to eat throughout the week (and yes there are plenty of other fiber rich foods not listed!)

• spinach, kale, dandelion greens, broccoli, cauliflower, carrots, potatoes, sweet potatoes, beets, string beans, peas, asparagus, garlic, onion, avocados, apples, pears, raspberries, blueberries, strawberries, bananas, peaches, prunes, lentils, beans (all kinds), quinoa, rolled oats, almonds, chia seeds, flaxseeds

2. CONSUME MEALS THAT SET YOU UP FOR SUCCESS: Find meals that you not only enjoy eating, but allow you to incorporate a diversity of plant-based foods. Smoothies, yogurt bowls, and salads are simple meals that provide the opportunity to use a variety of fruits, vegetables, and nuts and seeds, but you can also apply this same principle to more decadent dishes like pasta. Sautéed onion, garlic, spinach, kale, and mushrooms tossed in a lemon butter sauce on top of a bed of pasta is still a step in the right direction.

3. START SMALL: If you aren’t used to eating adequate amounts of fiber, a little bit goes a long way. By starting small we mitigate those uncomfortable symptoms like bloating, gas, and distention that might deter you from getting the fiber we need. As our gut evolves so will our ability to slowly incorporate more into our daily routine and therefore achieve our long-term health goals.

4. If you have a medical condition be sure to consult with your healthcare provider when making changes to your diet. Specific medical conditions might require extra attention as adding fiber to a disrupted gut can further exacerbate unwanted symptoms. Your doctor or nutritionist can help guide you in making appropriate changes so that you are setting yourself up for success rather than failure. We want you guys to thrive so don’t be afraid to reach out for extra help when needed.

5. When in doubt, think PLANT OVER PROCESSED. Yes, of course I indulge in a few processed goods here and there (I’m only human!), but this motto will never steer you wrong!

Stay tuned for more gut healthy info next week and as always be well!

Xx, Lauren