Last time, we talked about the Forgotten System- the gut- and the trillions of warrior- bugs we call bacteria that populate it. Today, we’re going to cover what a healthy gut (or microbiome) looks like and the number one food that can keep it that way. So let’s get started.
To begin with, a healthy gut should ideally contain loads of beneficial bacteria. Trillions. But many people that get their stools tested end up discovering that they don’t have much! And if they do, it ends up being the wrong kinds of bacteria.

You know the debate about quantity versus quality? Our gut actually depends on both of these factors. We need those trillions of bacteria in our system. And we need the right kinds, too. It’s obvious- would you rather have a high quantity of opportunistic organisms that cause you to crave sugar, give you mood swings, bloating, and skin issues? Or would you rather have a high quantity of quality, good bacteria that balance your hormones, mood, and digestion? Your next thought would be to simply get rid of all of the bad guys. However, our bacteria co-evolved along with us to this point, and alone are a very complicated subject to study. There’s just so much we have yet to understand about them. Which is why it could actually be dangerous to simply label the opportunists as evil bad guys.

The point is that our trillions of microbes should ideally consist of mostly good bacteria, and a small amount of opportunists, because research states that there’s the potential to tip the scales out of balance if we aim to get rid of them completely. The good bacteria should have two characteristics: Diversity, and Adaptability. With Diversity, you want more than one type, oftentimes referred to as strain, of species. Think of it like an Amazon rainforest compared to a backyard in the suburbs- which do you think has the most diversity? The rainforest is RICH in different types of plants, whereas the backyard at most will have a handful.

Adaptability of the microbiome is also very important. In a way, it’s very similar to quality. Ideally, your beneficial bacteria should be able to adapt very well to stress, food, and lifestyle. For example, your microbiome should be pretty robust, and able to digest a variety of different foods, and not just a few. Also, in the case of sickness, it should be able to put up a good fight against the flu or seasonal colds, with the duration being relatively short and mild symptoms-wise.

Another indication of how well your microbiome can adapt is when antibiotics are introduced. Because for some of us, antibiotics cannot be avoided; they do have their place, and have saved billions of lives. So if you do find yourself having to take an antibiotic, your microbiome should be able to recover after being temporarily wiped out. You’ll know because your digestion, mental health, skin, moods, and energy remain balanced.
Now that we know what a healthy gut looks like, it’s time to learn how to make it that way.

Building a Better Gut: Fiber

The next time you say “I’m hungry”, you may want to change it to, “we’re hungry”. Just like you, the trillions of beneficial bacteria that live inside your gut rely upon nourishing food in order to survive. But not just any food. Feed them the wrong kind of fuel, and they’ll slowly begin to starve, leaving room for opportunistic strains to take over. Our goal instead is to foster a vast, diverse species of beneficial bacteria that’s not only strong but also capable of adapting to any kind of stress or trauma. And the number one way to do that is through fiber.

Yes, the notorious F-word known for curing constipation and regulating your bowels is what bacteria crave. Unlike their human hosts (us), bacteria break down food (fiber) through the process of fermentation. And as a result of that, they secrete beneficial molecules known as Short Chain Fatty Acids (SCFA) and set about to performing the dozens of different tasks that make them so important for our health. But before you go and inhale a bag of prunes, it’s important to understand that there are many different kinds of fiber to consume. And there’s no such thing as the #1 best fiber for our bacteria. Instead, think of this variety as a menu for your gut warriors to choose from. This includes:

Insoluble Fiber, which does not dissolve in water. It adds bulk to stool, and stays intact throughout the digestive system. It’s notably used for treating constipation.
Soluble Fiber on the other hand dissolves in water, and attracts it. This kind of fiber is notably used for treating diarrhea, and of the two fibers, is especially loved by our bacteria.

Most plant-based foods contain a combination of these two fibers. Supplements on the other hand are more concentrated, isolated sources.
For instance, powdered cellulose which you might know as UniFiber is 100% insoluble fiber, whereas Acacia Fiber also known as Clear Fiber is 100% soluble fiber. There’s also Psyllium Husk, which is mostly soluble fiber with just a little bit of insoluble fiber.

There’s also another category of fibers called prebiotics. These are especially potent in that they act like Miracle Grow for your bacteria. They’re a type of soluble fiber that bacteria go crazy for, with multiple studies proving how effective they are at fostering bacterial growth. Examples of prebiotics include Inulin, found in foods such as asparagus, garlic, onions, and leeks. As a supplement, it may also be referred to as FOS (Fructooligosaccharide), and can be found in many probiotic formulations. In fact, any supplement containing both prebiotic and probiotic is known as a symbiotic, when the pre and pro biotics work together to ensure you’re getting live organisms as well as the food they need to multiply.

Another type of prebiotic is foods that are rich in antioxidant polyphenols. Antioxidants are ant-aging compounds that help to fight and reduce the damage caused by stress. This also includes our environment, pollution, sickness, toxin and sunlight exposure. Polyphenols are a type of antioxidant that can be found in foods like raw cacao (chocolate), almonds, blueberries, green tea, bell peppers, turmeric, red wine, black beans, artichokes, and spinach. The majority of plant based foods from herbs and fruits to vegetables and spices all contain some amount of antioxidants, so the more that you eat, the more that you get. And with the more that you get, the more prebiotic food that’s given to nourish your bacteria.

Eating fiber really isn’t rocket science. Whether you’re keto, vegetarian, or omnivore, there’s more than enough fiber to be found from whole, plant-based foods. These include vegetables, fruits, nuts, seeds, and legumes and grains if you choose to eat them. Supplements should only be factored in when you’re diet is otherwise balanced for your bio-individual needs.

At the end of the day, aim to consume a variety of colorful plant based foods. The more variety, the more diversity of bacteria in your gut. And if possible, try to get to the point where you’re consuming little to no processed junk. I know it’s not easy in today’s world, but there’s no reason why you can’t get enough fiber in each day. If you’re going to have a pizza night, you can either switch to a fiber-rich crust made of almond flour, flax, or even cauliflower, or, include a fiber-rich salad to go with your meal. There’s always a way to compromise!

Feed your bacteria correctly and they will repay in more ways than one. They’ll have the incentive to stick around for good, instead of disappearing when the going gets tough. In the next videos, I’m going to cover more things you need to do in order to build a healthy gut.
 Can’t wait to see you then!