5 Surprising Gut Health Facts A Gastroenterologist Wants You To Know

Today, research on the role of the gut microbiome in human health—and how we can maintain a balance of beneficial germs—continues to accrue. As a gastroenterologist, here are five lesser-discussed facts about gut health I want more people to know:

An imbalance in the microbiome, or dysbiosis, is tied to all kinds of chronic diseases, including heart disease3, cancer4, obesity5, diabetes6, autoimmune conditions7, and neurodegenerative ailments8. A dysbiotic microbiome is often an inflammatory one, with changes in the variety of microbial species, the chemicals they make, and the genes they stimulate. Inflammation may begin in the gut and weave through the body, contributing to illness. 

The most important food for the gut microbiome is fiber from a variety of whole plant foods, including fruits, vegetables, whole grains, legumes, and nuts. 

RELATED READ: 8 Fiber Benefits You Didn't Know About 

In one 2011 study of middle-aged adults, the diversity of fruits and vegetables9 consumed was a better predictor of lower inflammation in the body than the absolute quantity consumed. And in 2018, research conducted by the American Gut Project revealed that people who eat at least 30 different plants each week have much greater microbial diversity than those who eat only around 10.

Plants grown with fewer pesticides, for example, produce higher amounts of beneficial nutrients while battling pests and lower amounts of sugars. These plants, although physically scarred by their struggles, may be especially healthful for our gut.

For the average healthy person, including fermented foods in the daily diet—even a few tablespoons each day is a great start—is helpful for gut health. While fermented foods contain lower bacterial counts than probiotic supplements, they have a greater variety of species, allowing us to consume cooperative families of naturally bred microbes and increasing the chance of running into a helpful microbe.

We know that the gut microbiome is involved in a plethora of essential functions in our bodies: Gut microbes ferment foods we cannot digest, extracting energy and producing vitamins, minerals, and other helpful compounds. They degrade toxic substances and defend us against deadly germs. By taking simple steps daily, we can support these microbes that do so much to support us.