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- According to recent research published in the journal Nature Medicine, your intestinal microbiome may thrive or choke based on the foods you incorporate into your diet.
- Options like vegetables, nuts, eggs and seafood feed the good bacteria in your gut, while sweetened drinks and highly refined grains feed the bad bacteria in your gut.
- A healthy gut is essential for stronger immunity, improved cardiovascular and cognitive function, deeper sleep and less risk of depression.
An unhappy gut often results in an unhappy set of miles and can be especially problematic on longer training runs and during runs. But, recent research suggests, there is a way to keep your gut up to date.
The huge colony of bacteria and microbes in your digestive system – known as the intestinal microbiome – can thrive or choke based on the foods you choose, according to the study published in the journal. Nature Medicine.
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The researchers analyzed the microbiomes of just over 1,000 people who contributed long-term dietary information to a major data collection effort called PREDICT 1, which assessed the genetic and metabolic responses to food.
They found that diets rich in certain plant foods are associated with the presence of beneficial intestinal microbes which, in turn, are associated with a lower risk of diseases such as obesity, cardiovascular disease and type 2 diabetes.
A notable aspect of the research was the identification of microbes that positively or negatively correlate with these conditions. In other words, you have good and bad actors in your gut, according to study co-author Sarah Berry, Ph.D., a senior lecturer in the nutrition sciences department at King’s College London.
“Good microbes lead to better measures of good health, including lower body fat, lower inflammation, lower blood pressure, lower blood lipids and more,” said Berry Runner’s world. “There is great potential to modify our microbiome through diet to positively impact our health.”
The study found that food selections like vegetables, nuts, eggs and seafood feed the beneficial bacteria. Bad bacteria prefer sweetened drinks, large amounts of juices, white bread and highly refined grains.
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Although your gut plays an essential role in reducing risks for the main conditions noted in the study, it is also central to daily physiological function, according to nutritionist Mary Purdy, MS, RDN, author of The Microbiome Reset Diet. This includes stronger immunity, improved cardiovascular and cognitive function, deeper sleep and less risk of depression.
For example, Purdy said Runner’s World, about 90 percent of your body’s serotonin – the neurotransmitter linked to a sense of well-being – is produced in your gut. When the bacterial balance is unbalanced, you are likely to feel the effects on an emotional level.
“What is happening in our bowels based on what we eat influences almost everything in the body,” said Purdy. “Think of your microbiome as an ecosystem that you can sustain or decrease, depending on what you are eating.”
Although there are many supplements available that promote intestinal health, such as probiotics, Purdy suggested starting with whole foods first, since they also contain vitamins and minerals, as well as fiber, which can help not only in physical function, but also in activity physical performance.
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