Nutrition

What is the best way to improve your gut microbiome?

Unlocking Gut Health: Fiber and Stress Management for a Thriving Microbiome

I want to add to this question and simplify it even more. What the data shows in terms of diversity of our gut microbiome, which is what we want. We want diversity, and we want a thriving environment. You're going to get that most through adequate fiber intake. So around 25 to 40 grams of fiber per day, depending on each person, you're going to get diversity of fiber, so making sure you're getting about 30 different plant foods per week. That's where dad is really lining up, so somewhere around there. If more, great. And then you also want to think about stress management. So not just about your fiber, but also about managing stress. Because stress and being in a stressed state where you're in that kind of sympathetic nervous system state, chronically, that can actually lead to more dysbiosis, which is the opposite of what we want in the gut microbiome. So adequate fiber, diversity of fiber, and stress management.

To promote a diverse gut microbiome, make sure to get an adequate amount of fiber (25-40g per day) and practice stress management. Eating 30 different plant foods per week can also help promote diversity.

https://assets.anyquestion.com/raw/upload/tpim6ypccigbv2kayzy3.vtt

To improve your gut microbiome, the best approach is to focus on two key factors: fiber intake and stress management.

Firstly, aim for an adequate intake of fiber, which promotes diversity in the gut microbiome. The recommended range is around 25 to 40 grams of fiber per day, but individual needs may vary. It's important to consume a variety of fiber sources, aiming for approximately 30 different plant foods per week. This diversity in fiber sources helps create a thriving environment for the gut microbiome.

Secondly, prioritize stress management. Chronic stress can negatively impact the gut microbiome, leading to dysbiosis. By actively managing stress levels and avoiding a constant state of sympathetic nervous system activation, you can support a healthier gut microbiome.

By focusing on these two aspects, adequate fiber intake and stress management, you can work towards improving your gut microbiome and promoting overall gut health.

The Intricate Connection: Gut-Brain Axis Reveals Surprising Impact

So you're getting your brain or connected via the HPA axis, and the vagus nerve which some of the major Communicator of this pathway. And this is a bi-directional communication pathway between the central nervous system of the brain and the enteric nervous system and the gut. Now, the enteric nervous system mimics, the central nervous system, but is a bit smaller and these nervous systems can either choose to work together or work independently of one another, and so they can impact how each other functions and they can also Work. Like not really in sync between cause issues with nervous, system regulation, as well as function of the body. Overall. We know that the brain is directly involved in digestion because those signals in the brain are the ones that are sending out the communicators that are making your muscles of your gut move, as the release of digestive enzymes and other juices and all of that throughout digestion. We also know that your brain can impact your microbiome in the makeup of the microbes that are in your So high stress and being in a stress State. Long-term can lead to a poor makeup of gut. Might the microbiome. We also know that the gut and your microbes in directly impact your mood and can also impact brain function and brain health over time. And so this is a fantastic area that we can really lean into to further our health in many different ways but it's also important to know that we can't just focus on the brain without the Gut, we can't focus on the gut without the brain. We have to focus on both.

The brain and gut are connected through the HPA axis and the vagus nerve. This bi-directional communication pathway can influence each other's function and regulation, with the brain directly involved in digestion, and the gut impacting mood and brain health. It's important to focus on both the brain and gut for optimal health.

https://assets.anyquestion.com/raw/upload/h1aqzfi4jyrzt5bw6tnl.vtt

The gut and brain are connected through the HPA axis and the vagus nerve, which serves as a major communicator in this pathway. This communication occurs between the central nervous system of the brain and the enteric nervous system in the gut. These two systems can work together or independently, impacting each other's function and overall body regulation.

The brain plays a direct role in digestion by sending signals that control the movement of gut muscles and the release of digestive enzymes. Additionally, the brain can influence the composition of the gut microbiome, which consists of microbes in the gut. Prolonged stress can negatively affect the gut microbiome, leading to an imbalance.

The gut and its microbes, in turn, can impact mood, brain function, and brain health over time. It's important to recognize that both the gut and the brain are interconnected and should be considered together for overall health and well-being. Focusing on one without the other is insufficient.

Unveiling the Common IBS Triggers: FODMAPs & Personalization

So the most common IBS triggers are going to be fodmaps which stand for fermentable, oligosaccharides, disaccharides, monosaccharides and polyols. These are specific carbohydrates that are smaller chain and they can pull water into the gut and they're also hyper fermented meaning. They produce more gas whenever this comes into the colon that stretches that: lining and that can contribute to hypersensitivity and pain for those who are dealing with IBS, we may also see symptoms triggered by Fad diets, excessive alcohol use high amounts of caffeine but those triggers fall into different categories. Based on the symptoms that are present. For example, someone who's dealing with diarrhea caffeine, might be a major trigger because it stimulates more motility, whereas someone who struggles with constipation high fat meals May trigger more symptoms because fat meals take a little bit longer to digest and can slow motility. So that's where personalization really comes into play.

The most common triggers for IBS are foods high in fodmaps, such as fermentable, oligosaccharides, disaccharides, monosaccharides and polyols. Other triggers can include fad diets, excessive alcohol use and high amounts of caffeine. Depending on the type of IBS symptoms, different triggers should be avoided. Personalization is key as some triggers may worsen diarrhea while others may worsen constipation.

https://assets.anyquestion.com/raw/upload/atn8pqfv4osd9k0ywixs.vtt

The most common triggers for IBS (Irritable Bowel Syndrome) are fodmaps, which stands for fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols. These are specific carbohydrates that can pull water into the gut and produce more gas, leading to hypersensitivity and pain in individuals with IBS.

Other triggers may include fad diets, excessive alcohol use, and high amounts of caffeine. However, these triggers can vary based on the specific symptoms experienced. For instance, caffeine may be a major trigger for those with diarrhea as it stimulates motility, while high-fat meals may trigger symptoms for those with constipation as they take longer to digest and can slow motility.

Personalization is key in identifying individual triggers and managing IBS symptoms effectively.

The Truth About Probiotics: Fiber Intake Matters More

The short answer is no, but let's get into it. We know that there is a benefit in having a diverse and thriving microbiome and in the past, my probiotics have been marketed for giving us this diverse microbiome. Now what we know is that you're going to get a more diverse microbiome with quantity and diversity of fiber intake. So focusing on fiber intake is your top priority probiotics? However may actually metabolize and give us some of the same benefits that Microbes in our gut give us when they metabolize and firm it fiber. So if you're working towards a diverse microbiome, probiotics might offer support. They may also give us a little bit of support for specific symptoms but this is an area that is still being researched and is still being understood as we understand the gut microbiome, even more and we understand the role of different microbes. So in a more simple sense, science doesn't actually support the role of attics to match up with the marketing that is given for them. However, they do have a pretty good safety profile. And so, if it is something that you want to try for yourself first, make sure that you are eating a diverse and enough fiber. And then pick your probiotic based on the science that supports the benefit that matches the strain that you're taking. So if you're looking for Less bloating, look for one that has some science behind reducing gloating with that strain in that dose and that amount that you are taking. U.s. probiotic, guide.com is a great resource. You can also research the specific strains and see what's available.

Science doesn't support probiotics as a way to get a diverse microbiome, but they may offer some benefits and have a good safety profile. Make sure you are getting enough fiber and do your research on the specific strain to make sure it matches up with the benefit that you're looking for.

https://assets.anyquestion.com/raw/upload/jwdiatvalsw8bwpbvwsv.vtt

No, not everyone needs to take a probiotic. While there is a benefit to having a diverse and thriving microbiome, probiotics alone may not be the most effective way to achieve this. The quantity and diversity of fiber intake play a more significant role in promoting a diverse microbiome. Focusing on fiber intake should be a top priority.

However, probiotics may offer support in working towards a diverse microbiome and addressing specific symptoms. Research in this area is ongoing as we continue to understand the gut microbiome and the role of different microbes. It's important to note that the marketing claims surrounding probiotics may not always align with scientific evidence.

That being said, probiotics have a good safety profile. If you're interested in trying them, ensure that you are already consuming a diverse and sufficient amount of fiber. Choose a probiotic based on scientific evidence supporting the specific benefits of the strain and dosage you are considering. Resources like usprobioticguide.com can provide helpful information and allow you to research specific strains available in the market.

Any idea how to control gas when eating healthy (like beans, veggies, lean proteins)?

Controlling Gas: Tips for Eating Healthy & Managing Fiber Intake

So it's pretty common to experience more gas whenever you're eating more fruits, vegetables and whole grains because those are fiber sources and our body breaks down fiber and produces beneficial by products, but also gas. So some of the ways that you can control it is one start slow with adding those Foods in and increase slowly. Big thing I see people do is they go from 10 to 60 where they're not eating much fiber at all and they're eating giant salads and tons of extra. Like grains like oatmeal with Chia, seeds and nuts, and seeds and berries. And going from that extreme to the other can increase more gas because your body hasn't had time to get used to those fibers. So instead think about adding a little bit at a time and increase it slowly, another thing you can do is cook them down eating like a lot of smoothies and raw salads, and things like that, that can actually be even harder to break down. So you can actually start to break down those fibers. By cooking them into going for Soups, like a vegetable soup or stew, that can be really helpful. And the same is true with your beans and your legumes. Canned art seemed actually be easier to digest, but you can either do that or mimic it with soaking longer cooking, down longer, and that's going to help with the digestibility of it. And then the third thing is spread those Foods out throughout the day. So if you're eating like all of your fiber sources Like Your Greens, your fruits, and your veggies, nuts and seeds, all of that in one meal and you're loading each meal, think about spreading your fiber out because that's actually going to help reduce the load at each meal. Allow your gut time to break those fibers. Down in time, before the next load comes in and reduce that gas load on your gut in addition to that drinking plenty of water, making sure that you're moving your body, like moving after a meal can be helpful. You can also follow a meal with ginger tea or something like, a warm liquid, that helps kind of soothe the gut and that can reduce symptoms. And then another thing is really building up the gut microbiome. And so that might be where you utilize, something like a soluble fiber supplement or you may utilize probiotics in those, Those cases it really depends on what's contributing to a not so healthy. Microbiome that would be contributing to more gas but start with those first tips and then work your way through the rest.

When adding more fruits, vegetables and whole grains to your diet, it is common to experience more gas. Ways of controlling this include starting slow with adding these foods in, cooking them down, spreading them out throughout the day, drinking plenty of water, moving after a meal, and following a meal with ginger tea or a warm liquid. Additionally, building up the gut microbiome by using a soluble fiber supplement or probiotics may help reduce gas.

https://assets.anyquestion.com/raw/upload/j56xwigg0mgvhthwldbv.vtt

To control gas when eating healthy foods like beans, veggies, and lean proteins, there are a few strategies you can try. Firstly, gradually increase your intake of these fiber-rich foods instead of making a sudden drastic change. Going from low to high fiber intake too quickly can lead to increased gas. 

Cooking your fruits, vegetables, and whole grains can help break down the fibers and make them easier to digest. Consider incorporating them into soups or stews. For beans and legumes, soaking them longer and cooking them thoroughly can improve their digestibility.

Another tip is to spread out your fiber intake throughout the day. Instead of loading up on fiber in one meal, distribute it across multiple meals. This gives your gut time to process the fibers before the next load comes in, reducing the gas load on your digestive system.

Staying hydrated, staying active after meals, and consuming soothing drinks like ginger tea can also help alleviate gas symptoms. Additionally, focusing on building a healthy gut microbiome through soluble fiber supplements or probiotics may be beneficial.

Start with these tips and see how they work for you. Adjustments may be needed based on your individual needs and responses.

What are some of the best foods for constipation?

Kiwi, fruits, chia seeds, and whole grains: the best foods for constipation!

In a short sentence, a variety of fruits vegetables and Grains will help constipation because both insoluble and soluble fibers are beneficial to help motility. But when it comes down to specifics, that can help alleviate, constipation kiwi, is one of our top forming Foods. There's a lot of research that actually shows that to Kiwi per day is evidence-based for alleviating and resolving constipation. So this is perfect. If you're traveling we were dealing with short-term constipation or even chronic constipation that you would rather. Either manage from food. Some other foods that can be really beneficial include most of your fruits, those are going to help speed up, motility your chia seeds. So hydrated, chia seeds, where you put them in water and yogurt or in a milk of choice and you hydrate them. So they form a gel. Those can help actually stimulate a smoother Transit through the GI tract and we're going to see flaxseeds perform in a similar way, but they'll add more bulk and kind of create enough irritation to move through the colon and a really It way, so flaxseeds, your chia seeds, your kiwi, other fruits and your whole grain. So like oats brown rice, and eating whole grains that have significant fiber. Those are going to help stimulate healthy motility as well.

A variety of fruits, vegetables and grains can help constipation due to their soluble and insoluble fibers. Kiwi, chia seeds and flaxseeds are particularly beneficial, as well as whole grains such as oats and brown rice.

https://assets.anyquestion.com/raw/upload/ycjls2qlm1967nacwwpc.vtt

A variety of fruits, vegetables, and grains are beneficial for constipation due to their insoluble and soluble fibers. Specifically, kiwi is known to be one of the top foods for alleviating and resolving constipation. Research supports the effectiveness of consuming two kiwis per day for this purpose.

Other foods that can help with constipation include most fruits, which help speed up motility, as well as hydrated chia seeds and flaxseeds. Hydrated chia seeds form a gel that stimulates smoother transit through the gastrointestinal tract, while flaxseeds add bulk and aid in moving through the colon. Whole grains like oats and brown rice, which are high in fiber, also promote healthy motility.

Swimming

Strength

Triathlon

Photography

Track & Field

Physical Therapy

Running

Pets

Cycling

Podcasting

HealthCare

Musculoskeletal

Hockey

First Responders

Integrative Medicine

Chiropractic

Cross Country Skiing

Adaptive Sports

Mental Health

Surfing

Climbing

Tennis

Military

Mind Body

Scholars

Criminal Justice

Liquor

Golf

CrossFit

Soccer

Pickleball

Hunting

Public Speaking

Digestive Health

Gastrointestinal

Healthy Eating

Micronutrients

Diets

Allergies

Erin Judge is the Founder and Lead Dietitian at Gutivate. Diagnosed with IBS as a child, she accepted her symptoms as "normal" until a major flare-up during college. She discovered her food triggers and learned to manage stress, restoring her relationship with food and her body. Now, she helps others do the same. She has a BS in Food, Human Nutrition & Hospitality from the University of Arkansas and is a Registered Dietitian Nutritionist, Tennessee Licensed Dietitian Nutritionist, Florida Licensed Dietitian, Mississippi Licensed Dietitian, and ACE Certified Personal Trainer.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Erin Judge,RDN,LDN