How to Feed Your Microbiome

Diet rapidly changes the microbes living in our gut, but our highly processed foods are starving our microbes. Here’s how science says we can nourish our microbiome. Subscribe to Nourishable at    / nourishable     / nourishable   fb.me/nourishable.tv   / nourishable   Hosting, Research, Writing & Post-Production by Lara Hyde, PhD http://www.nourishable.tv Music & Video Production by Robbie Hyde    / chedderchowder   Opening Motion Graphics by Jay Purugganan https://www.c9studio.com/WP/ Script Editing by Kathleen Palmer Script with in-text citations: http://bit.ly/2RN6enB The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this video is for general information purposes only. They’re your microbiome, the hundred trillion microbes that inhabit your body. Those microbes are feasting on what you the human can’t digest - basically your leftovers that make it all the way down to the colon. Eating a big bowl of veggies delivers a lot of fiber leftovers to your gut, nourishing many kinds of good microbes. When those good microbes digest fiber, they poop out chemicals that are super beneficial for you. This microbe poop is used as energy by the intestinal cells and keeps the intestinal lining strong. if you swap that colourful bowl for a beige plate of chicken fingers and fries and you’ll get a meal that actually can be completely digested by the human, leaving no leftovers for your gut microbes. Those fiber-loving good microbes die off and a few thrifty bad microbes survive. These bad microbes make bad microbe poop that can spread inflammation throughout the body. Down the line this can lead to chronic diseases like type 2 diabetes and cardiovascular disease. Mice were fed either a high fat, high sugar diet, like mousey mac n’cheese with cupcakes, or a low fat, high fiber diet, like salads. The different diets caused really different microbes to flourish in the gut. Then they alternated the mousey diets. The gut microbes rapidly changed in a single day on the new diet. They also tested the mousey combo meal - the more mac n’ cheese on the plate, the more mac n’ cheese loving microbes in the gut. This study shows that changing your diet causes rapid changes in your gut microbes. And there’s a dose response. Ten volunteers alternated between a completely plant based diet for 5 days and a completely animal based diet for 5 days. Give me all the bacon that you have. Scientists found that the gut microbes changed after 1 day on the new diet. There was more good microbe poop when eating the plant-based diet and more bad microbe poop with the charcuterie. They also found higher levels of a rather nasty microbe called Bilophila wadsworthia during the animal-based diet - let’s call him Wads for short. Wads has been shown to drive inflammatory bowel disease in mice, which is also associated with high-fat Western diets in people. What seems to be the most important is eating lots of diverse plants. People from all over the US sent poop samples to have their gut microbes analyzed by the American Gut Project. The researchers predicted that dietary style would determine the kinds of microbes, but science surprised them. Didn’t matter if you were omnivore, vegan, pescatarian or spaghetti monster pastafarian, what mattered was the diversity of plants. People who reported eating 30 or more kinds of plants per week had different microbes than people who ate 10 or fewer. Science has shown us that diet rapidly changes the microbes living in our gut, and these microbes play important roles in our health. Eating many kinds of plants delivers healthy leftovers to nourish good microbes, and in turn these microbes generate good microbe poop. References https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/3... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... http://swansonquotes.com/quotes/seaso... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... Stock Footage:Shutterstock, www.freepik.com created by macrovector, freepik, bakar015, Pexels.com by Coverr