We’re reading more and more about the gut microbiome, and its role in promoting wellness and, ultimately, longevity. But what is it, exactly? Why is it important? How can we keep it healthy?
Briefly, the gut microbiome is a “community” of trillions of microorganisms, including over a thousand types of bacteria, plus viruses, fungi and even parasites. Collectively, they help with digestion, can kill harmful bacteria and help control the immune system. assist with many body functions. Research has shown that age-related shifts in the microbiome can contribute to increased predisposition, among elderly people, to cancer, heart disease, diabetes, obesity and neurodegenerative diseases. So keeping the microbiome healthy can be directly related to longevity.
But how do we do it? As reported here, a top British epidemiologist, Dr. Tim Spector, offers these five tips:
- Eat 30 plants a week – “The wider diversity of plants you eat,” says Dr. Spector, “the more diverse your gut microbiome tends to be.” And studies show microbiome diversity is linked to greater longevity. Does 30 plants seem like an impossible goal? Remember that nuts, seeds, pulses, wholegrains, spices, herbs, fruits and veggies all count.
- Eat the “rainbow” – Eat as many brightly colored fruits and vegetables as possible. From the article: “Plants get their colors from polyphenols, Spector added, which are like ‘rocket fuel for your gut,’ as they feed the good microbes.”
- Have a bit of fermented food every day – This is another way to increase gut-microbe diversity and reduce the markers of inflammation. Ideas: kefir, yogurt, fermented cottage cheese, fermented vegetables, vegetable-brine drinks.
- Rest your gut – Try to eat everything within a 10-12 hour window during the day.
- Cut back on ultra-processed foods – They’ve been linked to various health problems, like higher risk of developing cancer and dementia.