Aug. 03--Why does the makeup of our gut bacteria matter? Justin and Erica Sonnenburg take on this topic in "The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health" (April 2015). These two Stanford researchers thoughtfully explain what the microbiota is, why its inhabitants matter and how the American lifestyle -- with its processed food, antibiotic use and overly sterile environments -- is starving our microscopic friends.
What is the microbiota? This simply refers to the microorganisms that reside in the body, mostly in the large intestine. The average American adult gut contains approximately 100 trillion bacteria, with 1,200 different species. We need bacteria for a host of reasons. They help us process indigestible plant material, also known as dietary fiber, into usable molecules that can help control the amount of inflammation in the gut or even how efficiently we store extra calories. Having a large colonization of "good" bacteria also helps fight against pathogens like salmonella. Think of them as your own personal army. The good guys gang up on the bad ones.
Eat your fruits and vegetables: Gut microbes thrive on prebiotics, which are found in fruits, grains and vegetables. If you eat a meal of heavily processed food like white bread, pasta and potato chips, your gut is going to go hungry because all or most of the dietary fiber has been removed. Without any prebiotics for dinner, bacteria will either die off or eat the mucous that lines the stomach. This can lead to leaky gut or other inflammatory bowel disorders.
Consuming microbes: Another way to keep up a diverse microbiota is to ingest bacteria in the form of probiotics. Fermented foods like yogurt and pickles contain these beneficial microbes. Though not FDA-approved, over-the-counter probiotics in pill form are available. There is no one-size-fits-all pill, but if you have digestive problems, experiment with a few to see what works. Probiotics should aid the process, not make you feel worse.
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