Gut Health for Beginners

“All Diseases Begin in the Gut”

Was Hippocrates right? Modern science suggests he was not far off.

Your gut forms the foundation of your overall health. Every system in the body is connected in some way to the billions of microbes that live there - this is called the microbiome. We now know that changes in the composition of the gut microbiome are linked to many diseases, from diabetes and hormonal imbalances to autoimmune conditions and weight gain, and from anxiety to depression. This is not new, but the sheer amount of information can sometimes be overwhelming.

What Can You Do to Support Your Gut Health?

Here are three basic principles to get you started. They are simple and can be put into practice today.

1. Diversity, Diversity, and More Diversity

Your microbes eat every day, and just like you, they need a wide variety of nutrients to thrive. They cannot grow optimally if they are fed only the same cucumber every day.

Far from restrictive diets, your microbes love colorful and varied meals. Inclusion is the key! Include all food groups on your plate, try new ingredients, and create new combinations. Even shopping at a new grocery store can make a big difference.

You already know what rice and pasta taste like, give new foods a chance to keep your microbes well fed and happy.

2. Whenever Possible, Choose Natural and Unprocessed Foods

No matter which diet you follow, try to avoid ultra-processed foods. Good nutrition does not come in ready-made packages.

Processed foods are often highly addictive and heavily marketed. They are harmful to both your gut and your overall health. They are usually made from industrial ingredients and additives, high in salt, fat, and sugar, and very low in fiber, vitamins, minerals, and phytochemicals - in other words, they lack the very nutrients your beneficial microbes need to thrive.

Instead, prioritize home-cooked meals and base your diet on natural or minimally processed foods.

3. Fiber – The Forgotten Hero

With all its benefits, fiber rarely gets the “superfood” status it deserves. It may not be trendy or exciting, but when it comes to gut health, fiber is the most important nutrient we have.

Fiber is a type of complex carbohydrate with powerful health benefits. In addition to promoting regular bowel movements, fiber intake is associated with healthy body weight, improved insulin sensitivity, anti-inflammatory effects, and a healthy metabolism.

Fiber cannot be fully digested by our bodies, so it travels to the colon where it becomes food for our beneficial bacteria. Fruits, vegetables, whole grains, legumes, nuts, and seeds contain the highest amounts of fiber. Eating fiber daily allows you to reap all of these benefits.

You can also read our other articles about how different food groups affect the gut microbiome fx. "Microbiome and Diet: Eat Your Way to a Healthy Gut".

Key Takeaways

• One of the most important things you can do for your gut health is to diversify your diet. Eating a wide range of foods is a simple and effective way to maintain microbial diversity. The richer your gut microbiota, the more resilient it is.

• Base your diet on natural foods and avoid ultra-processed products. These foods lack the nutrients you and your microbes need to thrive.

• Dietary fiber is linked to many health benefits and plays a crucial role in optimizing gut health.

Do you want a look into your personal gut microbiome and what food you should eat to increase the beneficial bacteria, then you can get insight with a gut microbiome test from Unseen Bio. 

If you want to dive deeper into the gut microbiome, then listen to our podcast "Mikrobiomet" (The Microbiome), where we explore everything science knows about gut health and the microbiome together with a broad range of microbiome experts. 

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By Christian Lieven (Systems Biologist)