Seven Foods to Supercharge Your Gut Bacteria

Did you know we are only 10 percent human? Ninety percent of our cells are nonhuman, microbial cells. Since our diet influences our microbes, it’s true: We really are what we eat. The good news is that you can cultivate a new microbiota, formerly known as gut flora, in just 24 hours by changing what you eat. Bacteria that live in our intestinal tract, also known as gut bugs, flourish off of colorful, plant-based foods.

The latest studies on microbiota continue to show us how the process works, which explains why the mere mention of gut bacteria sparks conversations in both research labs and newsrooms. Healthy gut bugs act like quarterbacks in our intestinal tracts: They call the shots and control the tempo by helping our bodies digest and absorb nutrients, synthesize certain vitamins, and rally against intruders, such as influenza and toxic cancer-forming carcinogens. In addition to boosting our immune system, microbiota sends messages to our brain and helps regulate metabolism. Over time, microbiota forms colonies to combat obesity, type 2 diabetes, heart disease, autoimmune disease, and even certain forms of cancer.

The bottom line: The more diversity you have in your gut bacteria, the better off you’ll fare in the long run. Here are seven foods to help you get started:

  • Jerusalem artichokes

Benefits: High in inulin, strong prebiotic potential

Background: Inulin, an insoluble fiber, travels through our bodies from the small to large intestine, our colon. Once this insoluble fiber finds its way to the colon, it ferments into healthy micro flora. Other good sources of inulin include asparagus, leeks, onions, and bananas. Note: It’s good to ease into eating Jerusalem artichokes, as they may cause distress to people with sensitive digestive tracts.

  • Bananas

Benefits: Restores health of the bacterial community, may reduce inflammation

Background: Like a peacemaker, bananas work to maintain harmony among microbes in the bacterial community, known as phyla. This is one reason bananas are a standard prescription for an upset stomach. Bananas may also reduce inflammation, due to high levels of potassium and magnesium.

  • Polenta

Benefits: This high-fiber, corn-based grain has a fermentable component

Background: Corn, the base of polenta, earns credit for fostering a healthy gut. Polenta’s insoluble fiber travels directly to the colon, where it ferments into multiple strands of gut flora. It’s good to note that polenta, like kombucha, varies in fermentable components.

  • Broccoli and other cruciferous vegetables (kale, cabbage, and cauliflower)

Benefits: Cruciferous vegetables contain sulfur-containing metabolites, known as glucosinolates, which are broken down by microbes to release substances that reduce inflammation and reduce the risk of bladder, breast, colon, liver, lung, and stomach cancer.

Background: Like a game of Pac-Man, glucosinolates latch onto carcinogenic intruders in our colon and kindly show these pathogens the way out. Over the long run, this pays big dividends: Studies show people who eat the most cruciferous vegetables reduce their risk of colorectal cancer by 18 percent. One more reason to load up on leafy greens!

  • Blueberries

Benefits: Can modify the microbiota to enhance immune function

Background: Our eyes are naturally drawn to anthocyanins, the pigment that gives blueberries a bold color, for good reason. So what gives blueberries clout as a superfood? Is it the antioxidants, vitamin K compounds, or fiber? The answer? TBD but studies continue to show that blueberries may help strengthen our memory, improve our immune system, and diversify our gut bacteria.

  • Beans

Benefits: Any legume will help release short-chain fatty acids (SCFA) that strengthen your intestine cells, improve absorption of micronutrients, and help with weight loss.

Background: Beans feed good gut bugs, which in turn revs up your immune system. Calorie for calorie, beans offer the most nutrition bang for your buck. They are packed with fiber, protein, folate, and B vitamins, which play a role in regulating a healthy gut and a healthy brain.

Bonus: Researchers from Toronto just published a study in the journal Obesity that finds beans improve weight loss by enhancing satiety.

  • Fermented plant-based foods: sauerkraut, kimchi, tempeh, and soy sauce

Benefits: Fermented foods, such as beet radish kimchi or pickled ginger sauerkraut, are trending for a reason. They directly inoculate your gut with healthy live micro-organisms that will crowd out the unhealthy bacteria, improve the absorption of minerals, and improve overall health.

Background: Fermented plant-based foods are probiotic that have been found to improve the health of the intestinal cells, improve immune function, decrease allergies, reduce the risk of colon cancer, and treat diarrhea. You can make fermented foods at home and just as easily pick them up from a local grocery or health food store.

Physicians Committee for Responsible Medicine 

Tip of the Day

Entertaining? Roast beef makes a delicious, nutritious meal that takes a little effort. Canadian beef naturally contains 14 essential nutrients that help keep your body healthy and strong. For the best nutrition, choose small portions of lean or extra lean cuts such as sirloin tip, strip loin or inside round. Trim any visible fat when possible and use healthy cooking methods such as grilling, braising or roasting. Cooking a roast is perfect for entertaining on the weekend. Oven roasting requires little time and effort. Just season, sear to seal in the flavor, and then roast until it is cooked the way you like it.


Daily Inspiration 

“Truly I say to you, if you have faith the size of a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move; nothing will be impossible to you.”

~ Holy Bible, Matthew 17:20



Gut Flora, Diet, and Health

More than 100 trillion bacteria live in the human gut. In fact, throughout the body, microbes outnumber human cells by about 10-to-1. While the thought of playing host to so many microbes can be unsettling, these “gut bugs,” most of which live in the colon, have very important jobs. Friendly bacteria can help protect the body from disease-causing bacteria. They can break down fiber and other undigested carbohydrates to produce substances that provide us with energy. They can even make vitamin K and some B vitamins.

Age, genes, and diet may all affect gut flora. However, research suggests diet may be key to determining what sorts of bacteria make their home in the intestines. This makes sense, since different types of bacteria thrive on different types of food. Long-term intake appears to have the greatest influence, but changes in gut bacteria can be seen just 24 hours after a diet shift. While the health effects of having gut bugs associated with different diets still need further study, new research suggests that food could interact with flora in ways that just might alter disease risk.

Physicians Committee for Responsible Medicine


p style=”text-align:center;”>Tip of the Day

Strength training? Skip protein powders and bars. You get enough protein from healthy foods. It’s true that strength-training athletes, such as body builders, might benefit from more protein than the average person but the extra amount of protein can come from healthy foods. Pricey protein bars and powders are just another form of protein. They are no better than protein from foods when it comes to building muscle. Choose protein-rich foods such as lean meat, fish, poultry, eggs, nuts and nut butters, legumes and low fat milk and alternatives.


Fermented Foods: Top 5 Reasons to Eat Them

We are vigilant about germs. We sanitize our hands, sterilize our dishes, pasteurize food, and refrigerate and toss moldy or expired foods. But as it turns out, not all bacteria really is that bad for us. Our gut contains billions of helpful and harmful bacteria that we are exposed to even in utero. Antibiotics, essential for treating infections, affect the gut flora by destroying harmful and helpful bacteria. Genetics and environmental exposure can also alter our gut flora. The more beneficial bacteria we have, the healthier our bodies are which is why sales of probiotics are skyrocketing.

Why fermented foods?

Before refrigeration, fermenting food was a way people kept food from spoiling. Fermented foods are a natural way to improve and preserve a healthy gut flora. Fermented foods also have the ability to keep us healthy.

5 Reasons to Eat Fermented Foods

1. Improves digestive issues 
Bloating, constipation, and diarrhea are linked to a lack of healthy gut bacteria.

2. Maintains a healthy gut flora 
Lactose intolerance, gluten sensitivity, irritable bowel syndrome, recurring yeast infections, and allergies are all linked to an imbalance of gut bacteria.

3. Aids in weight loss 
Microbe-free mice injected with bacteria from obese people gained weight while mice injected with bacteria from thin people did not. When bacteria from thin people was injected into the obese mice, they lost weight.

4. Prevents chronic diseases
Autoimmune disorders, type 2 diabetes, and even cancer are linked to gut microbes.

5. Boosts your immune system
Healthy gut bacteria helps us absorb nutrients from food and filters out harmful substances which keeps our immune system healthy. It also helps with the production of some vitamins (B and K) which play a role in our immune function.

Ways to incorporate fermented foods into your diet

  • Eat sourdough bread instead of bread made with commercial yeast.
  • Drink fermented beverages such as coffee, tea, kombucha, kefir and red wine.
  • Eat yogurt regularly.
  • Incorporate pickles, sauerkraut, and olives into your diet.
  • Enjoy salsa, ketchup, sour cream, miso, and other naturally fermented condiments on a daily basis.
  • Eat tempeh, a protein-rich food made from fermented soybeans that can be added to stir-fry’s, soups and chili.

PCOS Nutrition Center