Research Indicates that dysbiosis, or an imbalance in the microflora of your gut, can play a role in all sorts of health problems: metabolic diseases like obesity and diabetes, cardiovascular disease, immune and endocrine disorders, cancer, bone disease, circulatory problems, and even Cognitive aging and Alzheimer’s disease
The trillions of microbes in your gut therefore play an active role in your overall health, which means what you feed your resident bugs matters a lot. Establishing healthy eating habits may be even more important for gut health as you age, research from the National Institute on Aging.
“As people get older, there tends to be more medication use, which can have a detrimental effect on the gut,” Sydney Greene, MS, RDNmember of our board of medical experts.
Here are some dietitian-approved tips on how to maintain a healthy gut as you age, and for more tips on gut health, here’s what the science has to say about the Popular foods that can improve your gut health.
The trick to regaining intestinal balance for life is to establish microbiome-Friendly eating habits, starting with fertilizing your gut with fiber.
“It’s important to consume fiber-rich grains, fruits, and vegetables to optimize gut health,” says Greene.
Fiber is the fuel that feeds bacteria so they can grow in number and become more diverse. A large and diverse population of microbes creates a thick mucus barrier that lines our intestines, reducing inflammation throughout the body and protecting against toxins seeping through the intestinal wall, a syndrome called “leaky gut.”
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Reducing consumption of refined flour products and sugars from snacks and beverages goes hand-in-hand with eating more high-fiber, whole foods. Get in the habit of skipping white bread and baked goods as much as you can while switching to more complex carbohydrates like whole grain oats, quinoa, brown rice and sweet potatoes, says Laura Krauza, MS, RDN, of waist dietitian.
As you get used to eating more high fiber foodsThey work on some foods that have been naturally fermented. Microbes thrive in canned foods like sauerkraut, naturally fermented pickles, kimchi, kefir, and yogurt.
“I recommend adding at least one probiotic-rich food to your diet per day,” says Greene.
They provide an influx of benefits probiotics while lowering the pH of your gut, making it inhospitable to bad bacteria.
For a more detailed explanation, here it is What happens to you when you eat fermented foods.
You may have heard of this challenging carbohydrate called resistant starch. It earns its reputation by resisting digestion in the small intestine and making its way into the large intestine, where its fibers are fermented into a prebiotic that feeds beneficial gut bacteria.
“This is really important for our immune system and also to help us stay lean,” says gut health expert Kara Landau, RD and founder of uplifting foods. “The fermentation byproducts help improve insulin response and decrease fat storage around the waist.”
Resistant starch is found in grains that have been cooked and then cooled, such as lentils, legumes, legumes like navy beans, and green plantains. Landau also recommends using resistant starch flour for baking.
We’re sure you’re familiar with the probiotic benefits of yogurt. You may even know that yogurt is particularly good at increasing health-promoting Lactobacillus species. But did you know that cheese is another good dairy source of good gut bacteria?
“Cheese is good for your gut; it has its own microbiome, the result of your starter culture,” he says. William W.LiMD, author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.
Parmigiano-Reggiano, the famous hard cheese from Parma, Italy, is rich in Lactobacillus casei and Lactobacillus rhamnosus, which studies show may be beneficial against gastroenteritis, diabetes, obesity and cancer, says Dr. Li.
“Eating meat is hard on your microbiome,” says Dr. Li.
How is that? Well, it’s pretty simple. The more animal protein you eat, the less room there is in your diet for plant foods that supply the dietary fiber your microbiome needs. Less fiber leads to an unhealthy ecosystem of gut bacteria.
“More animal protein causes bacteria to behave in ways that lead to more inflammation in the gut,” he says.
By eating less meat, you can reduce the harmful effects of inflammation. And because many meat products are highly processed, they contain chemical food additives and preservatives that destroy health-promoting bacteria.
Another strategy for promoting a healthier gut microbiome doesn’t necessarily have to do with what you eat, but when and how often. A study in the magazine. nutrients explored how meal frequency and fasting can affect the composition of bacteria in the gut.
The findings point to the same health benefits that studies show from eating breakfast, consuming most of the calories early in the day compared to night and fasting, meaning reduced inflammation, improved cell regeneration, and less gastrointestinal stress.
Furthermore, the researchers found a significant addition: greater microbial diversity in the gut, the hallmark of a healthy microbiome in the intestinal tract.
To learn more about how fasting can help your health, here’s how Intermittent fasting can lead to ‘significant’ weight loss.
