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INSIDE THIS ISSUE
1. The Feeling More Deadly Than Smoking or Obesity
2. Improve Your Workouts With the Mind- Muscle Connection
The Loneliness Scale
3. One-Pot Healthy Orzo
What to Do When You're Feeling Lonely
4. Prebiotics to the Rescue!
BRING ON THE BUGS! Foods That Help — and Harm — Our Microbiome
Inside all of us is a bustling community of bacteria, parasites, fungi, and viruses. But don't worry! These microbiota work hard to keep our bodies balanced and healthy. They are so crucial to our health that they’ve been labeled a supporting organ because of what they do to keep our systems running smoothly. And what we eat can have a significant impact on the well-being of our microbiota. So, here are foods we can eat to help these tiny residents keep our health in check as well as foods to avoid so we don't sabotage the benefits they provide. Foods That Help Our Microbiome The key to helping our little microbiota is by creating a lower pH level in our colons. To do this, we need to consume foods high in healthy fiber. The microbiota in our bodies break down these fibers using enzymes and, as a result, ferment the fiber inside our gut. This fermentation releases short-chain fatty acids, or SCFAs, essential to lowering our pH.
SCFAs make our colons more acidic and, by doing so, stop the growth of harmful bacteria that cannot survive in a low- pH environment. Foods that support increased SCFAs are indigestible carbohydrates and fibers. Our stomachs don’t break these down, so they arrive whole to our intestines, ready for our tiny microbiota to eat. These carbohydrates and fibers are called prebiotics, and while we can take many drugstore prebiotics as supplements, it’s always better to feed our little friends from natural food sources.
To get the most out of these prebiotic-packed foods, eat them as close to raw as possible!
Foods That Hurt Our Microbiome Just like foods can help give
our microbiome a major power- up, many foods can harm it. Even worse, some foods encourage harmful gut bacteria to thrive and make us sick. Here are the top foods to stay away from:
• Artificial sweeteners (like stevia, aspartame, and sucralose) • Fried foods
The following foods contain the highest amounts of natural prebiotics:
• Red meat • Soft drinks
• Garlic • Onions • Leeks • Asparagus • Bananas
• Seaweed • Wheat • Oats • Barley
These foods help grow harmful bacteria and actively disrupt the environment of our microbiota, so it’s best not to include these so our little helpers stay healthy!
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