Last Wednesday the nutrition department at school had their annual symposium. This year’s topic: the gut microbiome. The microbiome is a pretty hot topic right now. There is so much interesting research on how it affects our health so there is no way I could share everything with you in one post (or even a few!). If you aren’t familiar with the microbiome, it is the collection of the billions of different bacteria (both good and bad) that live inside our guts, and the composition (both the type and number) these bacteria play a role in our health. They can influence whether or not we get certain diseases, how efficiently our metabolism runs, our hormone levels, our immune system, and much, much more. And guess what? Diet is the #1 factor that determines which bacteria live in our gut!
So how do you make sure your microbiome is in tip-top shape? Well, there are many different things to think about, but I am going to just focus on 1 here today — probiotics.
Most of us have probably heard of probiotics in a few contexts – supplements and yogurt. Probiotics are actually live, good bacteria that help create a good balance of the different bacteria in your gut. In other words, they help improve your microbiome, which is good news for your health and digestion.
How much do you need? Taking 1 probiotic supplement every day or consuming 2-4 tablespoons of fermented foods every day is optimal.
If you are going to take a supplement, you want to pay attention to the strains and the CFUs.
- Strains are the number of different types of bacteria in the supplements. Try to find a supplement with at least 5 different strains to get the most benefit (the more the better).
- CFUs are the colony forming units or the actual number of live bacteria in the supplement. Aim for a supplement with 25-30 billion CFUs. Some people can benefit from up to 900 billion CFU’s, including those with IBD and celiac, but 25-30 billion is typically enough for healthy individuals.
Sound too science-y and confusing? Eating 2-4 tablespoons of probiotic containing foods is just as good! Probiotics are found in fermented foods like unpasteurized sauerkraut (the stuff you find in the fridge), kefir, yogurt, kimchi, apple cider vinegar, and tempeh. Getting probiotics from just one of these foods is great, but mixing up your sources of probiotics is extra helpful.
Interested in knowing more about the microbiome? Ask me your questions and I would love to share more!