Good Well-Being Starts with the Gut: What Does the Microbiome Like and Dislike? 0 11

Consultants:
Laila Silin, specialist in cognitive-behavioral therapy for eating disorders (CBT NPO)
Alina Fleishmane, certified pharmacist

The Body's "Ecosystem"

The gut microbiome can be compared to an ecosystem: when diversity and balance dominate, a person feels energetic and healthy. If the environment becomes monotonous or is disrupted by adverse factors, not only digestion can worsen, but also immunity, sleep quality, and even emotional well-being.

Scientific studies increasingly confirm that the state of the microbiome is closely related to the risk of chronic inflammation and the development of various diseases, including obesity, type 2 diabetes, cardiovascular diseases, and even depression.

Friends of the Microbiome that Strengthen Health

To maintain the balance of the gut microbiome, fermented products are particularly important. They contain live bacteria and biologically active compounds that help replenish and diversify the microflora.

It is advisable to include kefir, yogurt with live cultures, buttermilk, as well as fermented vegetables such as cabbage, cucumbers, or kimchi in the daily diet. Fermented soy products, including tempeh and miso, are also valuable.

Fiber and prebiotics play an important role in the health of the microbiome – substances that serve as a food source for beneficial bacteria. They are mainly found in fiber-rich foods: vegetables, root vegetables, leafy greens, fruits, and berries. A variety of prebiotics in the diet helps enrich the composition of the microbiome and improve its ability to protect the body.

Legumes – beans, peas, lentils – as well as whole grains, such as oats, rye, buckwheat, and brown rice, provide additional benefits. Enriching the diet with nuts and seeds provides fiber and valuable fats, while onions, garlic, asparagus, artichokes, and cruciferous vegetables – broccoli, white cabbage, and cauliflower – serve as powerful sources of prebiotic substances. Such nutrition simultaneously provides important nutrients and creates a favorable environment for the growth and strengthening of "good bacteria".

The health of the microbiome is influenced not only by nutrition but also by lifestyle in general. Quality sleep, low stress levels, regular movement, fresh air, and adequate water intake create an environment in which beneficial bacteria can thrive and maintain diversity.

If it is not possible to provide the body with a balanced diet, dietary supplements such as probiotics, prebiotics, fiber supplements, or Omega-3 fatty acids can be used as additional support, which positively affect both the intestinal environment and overall health.

Enemies of the Microbiome that Disrupt Balance

One of the main enemies of the microbiome is sugar and sugar-rich products: sweets, pastries, sodas, and other sweetened beverages. They not only cause sharp fluctuations in blood sugar levels but also contribute to the predominance of harmful bacteria in the microbiome. Processed foods and various convenience foods also disrupt the balance.

For example, French fries, burgers, sausages, and hot dogs contain excessive amounts of saturated fats, salt, and often trans fatty acids, which negatively affect the microbiome in the long term.

For the health of the microbiome, it is important to avoid an excess of food additives and excessive consumption of convenience foods. Trans fatty acids pose a particular danger, as they can disrupt the balance of the gut microbiome in the short term and increase the risk of cancer in the long term. Smoking, excessive alcohol consumption, and large doses of caffeine also negatively impact the microbiome, generally weakening it and reducing its ability to protect the body.

Increasing attention is being paid to artificial sweeteners – although they reduce the number of calories from sugar, studies show that in the long term, they can alter the composition of gut bacteria and adversely affect metabolism.