The formula is simple: Diverse diet = Diverse microbes = Good health. That is all we have to do help improve our gut health. The problem is we do not have a diverse diet.
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This is not just about a processed diet vs whole food diet. Yes, a processed food diet is bad for our good microbes but a whole food diet that is not diverse can also be problematic for the diversity of our gut. Most of us consume no more than 15 different foods in a week. This is not diversity even if we hit all the food groups.
Then there are those who choose to eliminate food groups such as grains and legumes – this is taking out a range of substantial foods that will feed many beneficial bacterial species. And believe it or not there are still people – adult people – who refuse to eat vegetables, and they are proud of it. Again, vegetables represent all kinds of foods that will feed a lot of different species.
This is just basic diversity and it gets more complicated. So not only do we all need to be more adventurous and try to eat different foods, we need to eat different varieties of the same food. And this is one of biggest changes we have had in our diets that make us different from our ancestors.
They ate a greater variety of foods than we eat today and they grew different varieties of the same food. This was good for the soil, help protect them against potential crop lost and increased the nutrients available to them in their diet- just like with money, it is important to diversify.
Today, agriculture does not function that way. Farmers grow few crops and seldom do they grow more than one variety of the same crop. There are over 6000 varieties of tomatoes – each one has different properties and a different nutrient composition. We are missing out on a lot. And while we cannot possible consume 6000 different varieties, we can expand our repertoire, especially in the summer and seek out as many varieties as we can find.
So while researchers continue to unravel the mystery of our gut and figure out what we should feed it, specifically for specific benefits, we can do more to increase the diversity and build a stronger gut by eating new foods.
This week, buy three new foods you do not eat regularly. They can be foods you have never had or foods you like but for some reason never buy.
Here are a few things you can do to diversify:
Buy yellow or rainbow beets instead of red beets. Choose purple or white carrots instead of orange. Look for heritage varieties and buy them when you find them.
Go to farmer’s markets and talk to the local farmers. Generally, these are the farmers who still grow a variety of crops. Let them know you are interested in trying different varieties of tomatoes or potatoes etc.
Shop at ethnic stores and look for new grains and legumes.
Go to ethnic restaurants – this way someone else can prepare the foods for you.
Think of the fun and adventure you can have – you and your microbes with be happier
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Reference:
Mark L. Heiman, Frank L. Greenway. A healthy gastrointestinal microbiome is dependent on dietary diversity. Molecular Metabolism, 2016; DOI: 10.1016/j.molmet.2016.02.005
Circadian rhythms are patterns of brainwave activity, hormones, cell regeneration and biological activities that occur on a daily basis. And sleeping well at the right time each day is essential to keeping the circadian rhythms functioning properly so we function properly, too.
The fact that our microbes are actually the regulators of this function and that our sleeps patterns are an issue for our microbes should not surprise us. They need us to rest so they can do their thing while we sleep and keep their balance as it should be.
There is also more news you might be interested in. Not having the right microbes may be lowering your metabolic rate while you sleep and this can lead to weight gain. This is based on a mouse study at UI Carver College of Medicine which found that mice given a drug that lowers beneficial bacteria, had a lower metabolic rate both when resting and when asleep, causing them to gain weight.
So what should you do? Should you work on sleeping better to help the microbes or should you work on your gut health to help you sleep better? The answer is to do both. There are number of strategies that can help.
To help reset your circadian rhythm:
Go to bed at a set time and get up at the same time as much as possible
Avoid bright lights near bedtime
Avoid eating or exercising close to bedtime
Sleep in dark space – light tricks the body into thinking it is time to be awake.
Develop a relaxing routine before bed whether it is taking a bed, deep breathing exercises or having a nice cup of herbal tea such as chamomile or valerian.
For those who have irregular work and therefore, sleep schedules, consider talking to a practitioner about taking melatonin.
Diet also plays a role. In another mouse study, both high fat and low fat diets played a negative role in the function of circadian rhythms and they also altered the microbiome. Short-chain fatty acid production was lower, especially butyrate which is essential for circadian rhythm function. Butyrate is produced by beneficial colon bacteria from resistant starch found in complex carbohydrates such as potatoes, wheat, rice, legumes and sweet potatoes. To improve gut health:
Eat prebiotic foods, especially those with resistant starch
Take probiotics which can help melatonin levels which, in turn, help restore circadian rhythms.
Butyrate supplements are available if you are unsure as to how well you are producing it.
Sleep is one more example of the potential problems caused by dysbiosis and why we should be focused on improving our gut health.
References
Circadian Disorganization Alters Intestinal Microbiota, Robin M. Voigt,1 et al, PLoS One. 2014; 9(5): e97500.
Effects of diurnal variation of gut microbes and high-fat feeding on host circadian clock function and metabolism. Leone V1, et al, Cell Host Microbe. 2015 May 13;17(5):681-9.
Melatonin regulation as a possible mechanism for probiotic (VSL#3) in irritable bowel syndrome: a randomized double-blinded placebo study, Wong RK1 et al, Dig Dis Sci. 2015 Jan;60(1):186-94.
Parsnips are a food that many people shy away from because they don’t know what the heck to do with them. I can tell you that parsnips are a staple for many fine-dining chefs because they’re naturally creamy and luxurious. As humble of a vegetable as they might appear, parsnips are quite versatile and dynamic.
My favorite way to enjoy parsnips is in this super simple creamy parsnip soup. It really hits the spot on a chilly Fall or Winter day and it can be enjoyed cold in the summer.
Give parsnips a chance and you might just end up with a new favorite root vegetable like me!
If you’re looking to lose weight and improve your gut health it’s all about making small changes. Swapping out starchy grains and potatoes for low glycemic parsnips is just one of the things that can get you closer to your goal.
Ingredients
Serves 4
1 tablespoon coconut oil
2 large celery ribs, chopped
1 small onion, chopped
4 large parsnips, peeled and chopped
2 teaspoons poultry seasoning
2 cups broth (chicken or vegetable) or water
Sea salt and black pepper to taste
½ cup dairy-free milk of your choice
Directions
Place a large pot on a medium flame and add coconut oil. When the oil is hot, add the celery and onion. Sauté for about 2 to 3 minutes. Add parsnips, poultry seasoning, and broth (or water) along with sea salt and black pepper. Allow the mixture to come to a boil. Then lower the flame and simmer for 20 minutes. When the parsnips are tender, remove from heat.
You can use an immersion blender to make the soup smooth or blend it in batches using a high speed blender. When the soup is blended, add it back to the pot and add the dairy-free milk. Reheat the soup. Taste and adjust the seasoning as needed.
