Over 100 trillion bacteria, fungi and other organisms reside in our intestines and contribute to “Gut Health”. These powerful microbes can have a strong influence on both our health and our weight. The neighborhood where these organisms reside is at the entrance to the large intestine. Previously it was believed that the microbiome was responsible only for proper digestion, but it is now realized its importance in both physical and mental health. Research at the UC San Diego Center for Microbiome Innovation is showing that the more diverse the microbes are the less vulnerable you may be to many different illnesses as we age. A 2022 study published in JAMA Neurology connected healthy microbial content to preventing cognitive decline. Eating well can support healthy levels but stress and anxiety can play a role in decreasing their numbers. A good example is fiber from green leafy vegetables which is in two parts. The soluble part gels and gets absorbed into your small intestines but the insoluble part moves on to the large intestine and feeds these microbes. Don’t like green vegetables? Double up on fruit. A 2023 study found that the microbiome needs to absorb from 100 to 400 calories a day to exist. These are calories that would otherwise wind up where they are unwanted in our bodies. Therefore, a diet rich in whole grains, nuts, seeds, fruits, and vegetables enables important fiber to make it all the way through the esophagus, stomach, small intestine all the way to the large intestine where it is most needed. Next time you sit down to eat, remember you are literally eating for more than one.
http://microbiomecore.ucsd.edu/
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2788843