As we continue our exploration of gut health, we shift our focus from the importance of fiber to the impact of fermented foods and probiotic supplements. Just like fiber-rich foods form the foundation of a healthy gut, fermented foods bring a variety of beneficial microorganisms into our digestive system, potentially shaping our gut microbiome. From yogurt to kimchi, each fermented food offers a unique blend of beneficial microbes that can positively impact our digestive well-being. We will also briefly touch on probiotic supplements and weigh their potential benefits and safety considerations. Throughout our discussion, we’ll maintain a focus on evidence-based medicine and consider the personalized approach of NEM, a digital longevity clinic that travels with you wherever we go.
If you want to learn more about gut health and fiber you can find it here
Seasonal dietary variation and gut microbiome composition
The gut microbiota is a diverse community of microorganisms residing in the gastrointestinal tract. It is vital for various aspects of health, including digestion, metabolism, and immune function (1). Imbalances in this microbiota have been linked to gastrointestinal and systemic disorders. Moreover, research suggests that seasonal dietary variations significantly influence the composition of the human gut microbiome. Studies indicate consistent shifts in microbiome composition between winter and summer, attributed to seasonal variations in produce consumption, particularly the intake of complex carbohydrates during the summer months (2). These findings emphasize the adaptability of the gut microbiome to dietary fluctuations and underscore the importance of incorporating seasonal foods to promote gut health.
Probiotics for gut health
There are two ways to get more good bacteria into your gut: fermented foods and dietary supplementation. This article focuses on fermented foods, but we will also briefly touch on probiotics in supplement form.
Fermented foods for gut health
Fermented foods can introduce diverse microorganisms into the digestive system, potentially influencing the gut microbiome (3). They have a long history in human diets, and their modern-day diversity offers a wide range of health benefits. These benefits are due to the presence of bioactive peptides and microbial metabolites produced during the fermentation process.
Each type of fermented food harbors a unique population of microorganisms (3). Different fermented foods, such as yogurt, kimchi, or kefir, contain distinct communities of beneficial bacteria, yeasts, and other microorganisms. For example, yogurt typically contains Lactobacilli, while kimchi may have Lactobacilli, Leuconostoc spp., and other bacteria. These microorganisms can survive the digestive process and interact with the gut microbiome despite the harsh conditions of the digestive system. Once in the gut, they can interact with the existing gut microbiota.
Some fermented foods and beverages that can be incredibly refreshing during the summer include:
- Yogurt
- Kefir
- Kombucha
- Kvass
Other fermented foods include:
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Pickles
- Other fermented vegetables (such as carrots, beets, and radishes)
- Fermented dairy products (such as buttermilk and sour cream)
- Fermented grains (such as sourdough bread)
- Fermented condiments (such as fish sauce, soy sauce, and Worcestershire sauce)
Overall, fermented foods have the potential to positively influence gut health by introducing beneficial microorganisms and bioactive compounds into the digestive system, thereby modulating the gut microbiome and promoting overall well-being. As summer continues, it’s the perfect time to harness the power of fermented foods for your gut health. Incorporating these nutrient-rich, probiotic-packed foods into your diet can significantly benefit your microbiome, improving digestion, boosting immunity, and enhancing overall well-being. Embracing seasonal favorites like yogurt, kefir, sauerkraut, and kombucha can make a substantial difference in maintaining a healthy gut during the warm months.
Probiotic supplementation and safety considerations
Evidence suggests that probiotics may be particularly beneficial in specific situations, such as during infancy or times of stress to the body (5). Evidence supports using probiotics to prevent or treat several health conditions, including pediatric acute infectious diarrhea, antibiotic-associated diarrhea, inflammatory bowel disease, irritable bowel syndrome, hypercholesterolemia, and obesity.
Probiotic supplements containing live active bacteria are widely marketed for their benefits to digestive health. Probiotics are available in capsules, powders, liquids, and other forms. They often contain mixed cultures of live microorganisms rather than single strains (4). Probiotics are measured in colony-forming units (CFU), indicating the number of viable cells. Labels may list amounts like 1 x 10^9 for 1 billion CFU or 1 x 10^10 for 10 billion CFU (4). While many supplements contain 1 to 10 billion CFU per dose, some have higher counts, but more CFUs don’t necessarily mean better health effects.
Current labeling regulations only require manufacturers to list the total weight of microorganisms on probiotic products, which can include both live and dead cells, without indicating the number of live cells. Manufacturers may voluntarily include CFU information, but consumers should look for products labeled with CFU counts at the end of their shelf life, as probiotics need to be alive to be beneficial, and they can die over time (4).
