The gut microbiome is a complex and diverse ecology comprising trillions of microbiota that thrive inside the digestive tract. Per the British Medical Journal (BMJ), these gut microbes possess immune, metabolic and neurobehavioral traits key to many aspects of human health and disease, including body weight, as well as neurotransmitter, vitamin and energy production. When in proper balance, these microbial communities protect against the development of systemic inflammation, leaky gut and other disorders that can lead to chronic health conditions. It now appears that a diversity of microorganisms and an overall balanced microbiome is a good indicator that a healthy gut contributes to the state of our health.
The microbiome can become imbalanced when influenced by factors such as a low-fiber diet, environmental toxins, medications or chronic stress. When this occurs, harmful microorganisms can flourish within the digestive tract, crowding out beneficial microbes and gaining an unhealthy dominance. Known as dysbiosis, this imbalance may promote diet induced obesity and metabolic complications in a variety of ways. Dysbiosis can alter immune, gut hormone and energy regulation and promote pro-inflammatory mechanisms that can result in a compromised gut barrier and autoimmune diseases. Lower bacterial diversity has been linked to inflammatory bowel disease, celiac disease, arterial stiffness and diabetes type 1 and type 2.
Proper amounts of daily fiber intake can help improve microbial composition by specifically enriching beneficial microbes that feed and thrive on dietary fibers. Increasing fiber intake through diet or supplements can help to lower blood pressure, blood sugar and serum cholesterol levels and improve insulin sensitivity in both diabetic and non-diabetic individuals. The development and progression of obesity is associated with dysbiosis and a less diverse microbiome. Evidence links long term weight gain with low microbiota diversity, exacerbated by low dietary fiber intake.
Dietary fiber is a complex carbohydrate that is resistant to digestive enzymes and is neither broken down nor absorbed in the small intestine. Although dietary fiber provides many recognized health benefits, the average daily fiber intake for American children and adults falls well below the recommended levels of 25–38 grams per day. A lack of knowledge as to the importance of fiber, the low-fiber western diet and the growing popularity of gluten-free, wheat-free and grain-free diets all contribute to insufficient daily fiber intake. Per the National Institutes of Health (NIH), individuals with higher intakes of dietary fiber appear to be at a significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes and obesity, as well as certain gastrointestinal diseases and some cancers.
Dietary fibers promote colon health, increase satiety, decrease food cravings, contribute to healthy weight maintenance and support regularity. By providing bulk, viscosity and improved gastrointestinal health through microbiota composition, dietary fibers are beneficial for bowel function and intestinal transit, colonic fermentation and short chain fatty acid production. Evidence shows that short chain fatty acids feed and support the health of colon cells and have beneficial effects on cell turnover, metabolism and eating behavior, functions that depend upon the food we ingest. When gut microbes are deprived of fermentable fiber, the mucous layer or gut lining that keeps the gut wall intact and free from infection is dramatically diminished.
Studies show that the gut is heavily influenced by both chronically low and high-fiber diets. To improve gut health, eliminate low fiber processed white foods, sugar laden foods and artificial sugars that feed harmful bacteria. Opt for a wide array of high fiber fruits, vegetables, beans, legumes, whole grains and fermented foods that help develop a healthier and more diverse microbiome. Prebiotics, probiotics and polyphenols all promote the development of beneficial microbes, positively affecting the intestinal barrier wall as well.
- Prebiotics, sometimes called “microbiota accessible carbohydrates,” are indigestible food components that specifically or selectively nourish beneficial colonic microorganisms.
- Probiotics, when administered in adequate amounts in viable or live form, can beneficially affect the microbiome, as well as support immune modulation and the production of bioactive compounds. Probiotics derived from populations of known beneficial microorganisms fight dysbiosis by suppressing less beneficial microbes and helping to restore a more balanced microbiome, enhancing health and the prospects for longevity.
- Found in a variety of fruits and vegetables, as well as tea, coffee, chocolate and wine, polyphenols are complex compounds with health promoting activities, that can include anti-inflammatory, antioxidant, anticarcinogenic, antiadipogenic, antidiabetic and neuroprotective capabilities. Dietary polyphenols and their metabolites may contribute to the maintenance of gut health through the modulation microbial balance, stimulating the growth of beneficial bacteria and inhibiting pathogenic bacteria.
Professional Supplement Center offers these and other high quality supplements in support of overall health:
BioMaintenance™ Prebiotic + Fiber by Metabolic Maintenance®: The synergistic effects of prebiotics and fiber promote beneficial microbes that nourish gut cellular health and support, regularity, nutritional absorption and healthy body composition. No additional ingredients. Shelf stable, gluten free powdered formulation.
Polyphenol Nutrients by Pure Encapsulations®: This broad spectrum hypoallergenic formula provides fully chelated minerals, activated vitamins, polyphenols and other nutrients in support of cellular, macular and overall health. Gluten free, Non-GMO formulation.
Broad Spectrum Probiotic & Prebiotic by Prescript-Assist®: This advanced, multi-strain proprietary formula provides 28 strains of soil based organisms in support of gastrointestinal health, immune health and replenishment of beneficial microflora following antibiotic use. Shelf stable, no refrigeration required. Free of lactose, casein, gluten, eggs, fish, shellfish, tree nuts, peanuts, soybeans, corn, sugar, yeast, preservatives, animal derivatives and artificial flavors and colors.
Frontier Fiber by Nutritional Frontiers: This excellent source of all natural, digestion-resistant soluble fiber supports healthy intestinal microflora, proper bowel function and regularity. Fully dissolvable in hot or cold liquids or may be added to soft food of choice. Free of citrus, eggs, gluten, milk, sodium, soy, wheat, yeast, added sugars, starches, synthetic dyes, artificial flavorings and preservatives. Non-gritty, flavorless vegetarian formulation.
Multi-Probiotic Kids by Douglas Laboratories®: This non-gas forming proprietary formula provides a blend of seven child-friendly microflora strains plus prebiotic fiber. These strains promote healthy microflora in developing intestines to help maintain a healthy immune response and normal digestion and elimination. Free of yeast, wheat, gluten, soy, dairy, corn, sodium, sugar, starch and artificial coloring, preservatives and flavoring. Non-GMO formulation.
Green Tea Extract by Klaire Labs™: This formula provides green tea (camelia sinensis leaf) extract standardized to contain 95% polyphenols in support of gastrointestinal and overall health. Free of milk, casein, eggs, fish, shellfish, tree nuts, peanuts, wheat, gluten, soybeans, corn, yeast and artificial colors, flavors and preservatives.
Advanced MultiProBiotics Restore™ by Time4Health: This high potency, professionally designed, cold processed formula blends 18 strains of probiotics with a prebiotic in support of immune balance, regularity and gastrointestinal health and restoration. Acid resistant vegetable capsule helps ensure colonization in the intestinal tract. One capsule provides 12 billion CFU of proprietary probiotics. Free of wheat, gluten, salt, starch, soy and artificial colors, sweeteners and preservatives.
References:
Closing America’s Fiber Intake Gap. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
Health benefits of dietary fiber. https://www.ncbi.nlm.nih.gov/pubmed/19335713
Fiber-Famished Gut Microbes Linked to Poor Health. https://www.scientificamerican.com/article/fiber-famished-gut-microbes-linked-to-poor-health1/
Gut Microbiome: How the Gut Impacts Overall Health. https://hvmn.com/blog/nutrition/gut-microbiome-how-the-gut-impacts-overall-health
Fiber. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
What is Dietary Fiber? https://www.fiberfacts.org/what-is-dietary-fiber/
Polyphenols and health: Interactions between fibre, plant polyphenols and the gut microbiota. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5698720/
Benefits of polyphenols on gut microbiota and implications in human health. https://www.sciencedirect.com/science/article/pii/S0955286313000946
