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Fiber-rich plants, fermented foods, whole grains, nuts, seeds, fruits, and vegetables provide different nutrients and compounds that interact with the diverse community of microorganisms in your digestive tract. What you eat influences your gut microbiome, and that matters more than the latest gut-health trend.
Your gut is home to trillions of microorganisms that influence everything from immune function to metabolism, and even your mood. It’s a good idea to keep them happy, and what you eat can influence which microbes thrive.
Supporting your gut and the microbes that live within it doesn’t call for a complicated diet, expensive supplements, or a refrigerator full of unfamiliar ingredients. Some of the best foods for your gut microbiome might even already be sitting in your kitchen.
Fiber is Your Friend
If there is one nutritional category to prioritize for microbiome health, it’s fiber. Unlike carbohydrates that are broken down and absorbed in the small intestine, many types of dietary fiber make it to the colon relatively intact. There, gut microbes can ferment them and produce short-chain fatty acids that help reinforce the intestinal lining, reduce inflammation, and regulate blood sugar.
Plant foods are where it’s at here. They are a great substrate for your gut bacteria. Opt for beans and lentils, oats, barley, vegetables, fruits, nuts, seeds, and whole grains, but don’t just stick to one. Different types of fiber have different physical and chemical properties, and different microbes utilize different fibers. A rotating cast of plants is more useful than eating the same food every day.
Your Fermented Support Group
Foods made through fermentation bring another interesting element to the table. Fermented fare such as yogurt, kefir, kimchi, sauerkraut, and miso is made by bacteria and yeast breaking down sugars and other compounds in the original raw food, and that process changes the flavor, texture, and nutritional properties while introducing beneficial microorganisms and fermentation byproducts. Depending on the food and how it is processed, some of those microorganisms are still alive when you eat it – like probiotics.
Keep in mind that not every fermented food is technically a probiotic food. A probiotic is a specific live microorganism that has been shown to provide health benefits when consumed in adequate amounts. Heat treatment can also kill the microorganisms present in a fermented food, reducing its usefulness to your gut.
Another benefit of fermented foods is that many also provide protein and other nutrients, which is an important aspect of bariatric living. After bariatric surgery, protein takes center stage on the plate, and with a smaller stomach pouch, you want to pack as many nutrients into a meal as possible.
Color Reflects Nutrients
Zoom in on low-sugar-content fruits and vegetables. They provide fiber and, in that way, contribute to the health of the gut microbiome, but they also contain a wide range of plant compounds, including polyphenols, that can interact with gut microorganisms. What does that mean? Gut microbes break down polyphenols into smaller compounds that the body can absorb, and polyphenols influence the growth and activity of certain gut bacteria to create a symbiotic balance.
Again, the nutrients you get from a variety of produce are necessary to support a bariatric diet. Getting a mix of berries, apples, citrus, leafy greens, broccoli, peppers, carrots, tomatoes, and other colorful produce throughout the week gives your body vitamins, minerals, antioxidants, and other nutrients that support weight loss, reduce inflammation, and keep your gut healthy.
Don’t Forget That…
Nuts, seeds, and minimally processed whole grains can add another layer of diversity to the diet. Fiber? Check. Healthy, unsaturated fats? Check. Vitamins, minerals, and compounds that can influence the environment in which gut microbes live? Check, check, and check!
Oats, barley, chia seeds, flaxseeds, almonds, walnuts, and whole-grain foods can all fit into a gut-friendly eating pattern. Indulging in these foods provides a broad range of nutrients and fiber. They’re also a great go-to for snacking and when cravings hit.
Your microbiome is an ecosystem, and it’s constantly responding to what you eat and your lifestyle habits. Adding variety into your diet over time may be one of the simplest ways to give your gut microbes the resources they need to do their job.
At SAMPA, we recognize that gut health is one piece of a much larger picture of metabolic health. Our team takes a comprehensive approach to weight management and bariatric care, considering the many biological, medical, and lifestyle factors that influence health and weight. With decades of experience in general and bariatric surgery, our goal is to help patients understand their options and make informed decisions about their long-term health.
