Microbiome MASTERCLASS: A Beginner’s Guide to a Healthier Gut — PART 2

6 Tips to Get Your Microbiome in Shape & the Future of the Science!

*This letter constitutes Part 2 of a letter series reviewing the microbiome. If you haven’t read it yet, see Part 1 for full context.

4) How to Get Your Microbiome in Shape

1. Fermented Foods

Fermented foods can increase microbiome diversity in some people and tend to be anti-inflammatory. Again, I have a video on this topic specifically that I’d refer you to for more. But one thing I’d add is it may be wise to introduce these slowly to reduce the chances of GI upset. Start with, for example, one half serving of sauerkraut or natto or kefir, and build up your microbiome resilience like you’re sending your gut buddies to the gym. Just like your muscles should adapt to lifting progressively heavier loads, your microbiome may adapt to handling more fermented foods. Honestly, depending on your starting point, it doesn’t always work that simply and cleanly. But I still think it’s a fair analogy and mental model.

2. Fiber

I know I’d get skewered if I didn’t mention fiber. Honestly, I’m not convinced fiber is 100% necessary for a healthy gut. And the data show that, in some people, fiber can even be inflammatory.

What I will say, and I’m sorry if seems like a cop out, but most quote, “experts” (intentional quotes there) will suggest you need fiber for a healthy gut. Whether or not I’m convinced by the data is immaterial for our purposes, but I think it’s fair to acknowledge the majority opinion on this one, even if science isn’t a democracy. And to be clear, it’s not – although it unfortunately operates like one sometimes.

Anyway, what I can with certainty is that there are those who respond poorly to fiber and do better (at least over shorter time courses) with fiber elimination. For those people, I think this is a fair and legitimate choice. You can’t blame people for doing what makes them feel better. And, again in my opinion, it’s possible to have a healthy, functional gut without eating lots of fiber.

That said, for most people based on the majority of the data I’ve seen, I would say eating a diverse array of real foods rich in fiber (not fiber supplements per se) is more like to offer benefits than harm for your average person. But one cannot make a blanket statement about fiber being good or bad. It’s highly individual. Sorry if that answer is like a bad bowel movement: unsatisfying. For more on this hairy topic, please see my Fiber Facts and Myths Letter.

3. Processed Foods

Now, like a good bowel movement, let’s move on!

More important than your gross fiber intake, in my opinion, is avoiding the broad class known as “ultra-processed foods.” Given the lack of long-term safety testing on the vast majority of additives in our food, it’s almost certain that some (or many) contribute to gut dysfunction and, thereby, poor health.

Here’s a case in point:

One study showed that the most common food dye, Red40, can contribute to inflammatory bowel disease in predisposed mice by altering activity of an inflammatory molecule that’s also a target of medications used in humans to treat inflammatory bowel disease. Now, can I say for certain this mechanism is at play in humans? No. But that’s the point...

It’s very hard to prove a causal connection in human beings, given you can’t practically conduct randomized trials and confounders are more plentiful than chocolate at Willy Wonka’s factory. So, in my opinion, the precautionary principle applies. I haven’t met anyone who thinks your gut wouldn’t likely be served by eating as close to a real, whole-food diet as possible. There are some well-formulated, gut friendly processed foods, so I wouldn’t say this is a hard rule.

But, for beginners, it’s a good guideline: The simpler the ingredients, the healthier the gut.