Did you know that there are approximately 100 trillion microorganisms present in the human gastrointestinal tract? These microorganisms play an important role in our body such as in nutrient metabolism, maintenance of structural integrity of our gut mucosal barrier, immunomodulation, and protection against pathogens. Our gut microbiota is different from each other as this can be affected by body mass index, lifestyle and cultural and dietary habits.

Some certain types of bacteria are linked to contribute to some diseases due to dysbiosis or imbalance between the types of microorganisms present in our gut. Studies have shown its involvement in the development of diseases such as obesity, hypertension, cardiovascular diseases, diabetes, cancer, inflammatory bowel disease, gout, depression, and arthritis.

Diet is one of the factors affecting our gut microbiota. And good thing, we can maintain a healthy gut microbiota through healthy diet! A diet rich in plant-based foods and fewer animal-based foods nurtures the presence of gut microbes that are linked to lower risk of common illnesses. Check some tips below:

• Eat more plant-based foods.

Eating more fruits, vegetables, whole grains, nuts and legumes is linked to have high levels of specific 'good' gut microbes which are associated with a low risk of diabetes and cardiovascular diseases. These foods are also high in fiber which promotes the growth of beneficial bacteria like Bifidobacteria which helps prevent intestinal inflammation.

• Eat a variety of whole foods.

A diverse food results to a diverse microbiota. The richer and more diverse the microbiota, the better they will withstand external threats of disease development. Take note of the whole foods when eating variety of foods!

• Avoid too much artificial sweeteners.

Sugar alternatives such as sucralose, aspartame, and saccharin may impose negative effect in your gut microbiota. These may disrupt the balance and diversity of your gut microbiota and induce glucose intolerance in return.

• Breastfeed exclusively for six months and continue breastfeeding until two years of age.

In the first two years of life, an infant’s microbiota is continuously developing. By breastfeeding infants, it can help in developing healthy microbiota and protecting the child from certain diseases later in life.

• Consume naturally fermented foods.

Naturally fermented food products contain live microorganisms such as Bifidobacterium and Lactobacillus species. These microorganisms added to foods like yogurt, kimchi and sauerkraut are beneficial for good digestion and reduces the abundance of disease-causing bacteria in the intestines.

A healthy host–microorganism balance must be achieved to optimally perform its metabolic and immune functions and prevent disease development thus a healthy diet is essential in maintaining healthy gut microbiota.

(BLVMEstrella)

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