3 Ways to Support Your Microbiome
Did you know that 99% of the DNA found on a human body is NOT human DNA? It’s microbial!
So you may have heard of the microbiome, but what exactly is it? And why is it so important to support a healthy one? Let’s break it down.
Your microbiome is the community of (mostly) friendly critters that live all over us and even inside of us. These critters (aka microbes) are a combination of bacteria, fungi, viruses, protozoa and sometimes parasites.
I know what you’re thinking.. Bacteria? Viruses? Fungi?? Sounds like food poisoning!
While some of them can cause illness, the vast majority are actually really helpful. And they pretty much cover every surface of our body including our eyes, mouth, even our hands have their own colonies of microbes! The collection of all the critters on and in us would weight about 3-7 pounds. The largest group of these microbes lives in our large intestine. Most of the time when you hear people referring to the “microbiome”, this is the colony they mean. (1)
We have a “you scratch my back, I’ll scratch yours” kind of relationship with these friendly gut bugs. Although frankly, I think humans got the better end of that deal. All we have to do is give them a place to live and some food and they do a LOT to earn their keep.
They make vitamin K, some B vitamins, anti-inflammatory compounds, convert food compounds to their usable form, increase absorption of minerals, act as a front line for our immune defense, metabolize toxic substances like mercury and pesticides, and so much more. (1)
So they do a lot for us.. The least we can do is support them like good hosts should. Let’s go over three ways we can do just that.
1. Eat fiber
The quickest way for us to shift what our microbiome looks like (for better or worse) is through the foods we eat. Our gut bugs love to “eat” certain components within our food including fibers, polyunsaturated fats, polyphenols, and phytonutrients (1). Foods rich in these components are often called “prebiotic” foods. Vegetables, root vegetables, fruits, nuts, seeds, lentils and beans, whole grains, and polyunsaturated fats are considered prebiotic foods (1).
Our microbiome “eats” fibers and other compounds to make short-chain fatty acids, which feed the human cells that line our intestines. The coolest part is that these prebiotic foods feed our good gut bugs and actually reduce bad gut bugs.
Some of my favorite prebiotic foods are asparagus, avocados, chia seeds, fruit, potatoes, and onions. (1)
You’ve heard the saying “if you build it, they will come”? Well in this case, “feed them and they will stick around”. By eating your prebiotic foods, you’re cultivating a pretty comfortable home for your good gut bugs, so they will want to stick around! Now you’re ready to invite more good gut bugs to the party...
2. Incorporate fermented and cultured foods
Fermented and cultured foods actually contain good gut bugs in addition to prebiotic compounds and are known as “probiotic” foods. By eating these foods, you are supporting a healthy colony not only in number, but also in diversity. For example, kefir (which is kind of like a drinkable yogurt) has anywhere from six to 14 different types of beneficial microbes in it. And miso (yes as in miso soup!) likely has around 161 different microbes in it! (1)
If you think about it, we have been fermenting and culturing food as a means of food preservation since way before the refrigerator was invented, so we’ve evolved alongside these microbes for a while. The process of fermenting and culturing actually makes the food easier for us to digest and also increases the vitamin content.
Foods in this category include cottage cheese, yogurt, kefir, kimchi, kombucha, lebneh, miso, olives, pickles (in brine not in vinegar), sauerkraut, tempeh.
Be warned… if you are not used to eating foods rich in prebiotics or probiotics, introduce them slowly into your diet. They may cause gas and bloating. Usually, these symptoms will go away within a week or two, but if they don’t go away or start to worsen, there might be more to investigate. Reach out to your nutritionist or health care provider for more support! (1)
3. Take a hike!
…Or just go for a walk or set up a picnic in nature. This one is twofold. First of all, we know that environment matters when it comes to the microbiome. For example, we know that people who live in rural areas or near forests have a more diverse microbiome on their skin than people living in urban areas without much access to nature. There are a few hypotheses that point to this diversity as being protective against the development of allergies and asthma (especially in childhood).
But there is hope for us city dwellers! While there hasn’t been a ton of research on this, one small study showed that even an hour spent outdoors in an urban park can increase the diversity of the microbiome on your skin, at least in the short-run. While more long-term research is needed to see if outdoor time proves beneficial for our microbiomes in the long run, there is another benefit of spending some time outside. (2)
Relaxation. Taking a break and disconnecting from our obligations can help reduce stress. This is a catch 22: we need to reduce chronic stress for a healthy microbiome and we need a healthy microbiome to help us manage stress. Stress can alter the microbiome by decreasing beneficial microbes and can potentially lead to an increase in inflammation. In addition, research points to the fact that a healthy microbiome can contribute to a healthy stress response. Some strains of bacteria, for example, have been shown to help manage stress hormone levels (3). So while it may not have been your first thought, spending time outside and managing stress well can absolutely help support a healthy microbiome.
Our microbiome may seem small, but it sure is mighty. Beyond just digestion, our microbes affect pretty much all organs in the body and even influence our metabolism (1). They can have an effect on our mental health and mood, skin health, cardiovascular health, liver health and can play a role in autoimmune diseases, IBS, allergies, and the list goes on (1). By being a gracious host and taking them into consideration with our food and lifestyle, we can keep them happy, which in turn, will keep us happy.
These 3 tips just scratch the surface of ways that we can support the microbiome. Stay tuned for future posts that go into more!
Be well,
Nina
References
1. Lipski, E. (2020). Digestive wellness: Strengthen the immune system and prevent disease through healthy digestion. McGraw-Hill.
2. Selway, C. A., Mills, J. G., Weinstein, P., Skelly, C., Yadav, S., Lowe, A., Breed, M. F., & Weyrich, L. S. (2020). Transfer of environmental microbes to the skin and respiratory tract of humans after urban green space exposure. Environment International, 145, 106084. https://doi.org/10.1016/j.envint.2020.106084
3. Malkowski, J. (2019). Is Stress Affecting Your Microbiome? Doctor's Data Specialty Testing Clinical Laboratory. Retrieved December 3, 2021, from https://www.doctorsdata.com/resources/uploads/newsletters/is-stress-affecting-your-microbiome.html.