In this age of processed foods and artificial ingredients, more and more people are becoming susceptible to chronic diseases, such as diabetes and heart disease. Experts say that, for the most part, this heightened risk can be attributed to people’s poor eating habits and food choices.

But it’s not a lost cause. If eating unhealthy foods can eventually cause serious health problems, then eating nutritious foods should have the opposite effect. This is what a team of Chinese researchers demonstrated in a recent study.

Fiber changes gut microbiota

It’s no secret that high-fiber diets can help control blood glucose, reduce cholesterol and boost digestion. For these reasons, high-fiber diets are recommended for diabetics. Unfortunately, the success rate of this type of dietary intervention often varies because scientists don’t fully understand how fiber exerts these effects.

To enhance the effectiveness of a high-fiber diet as treatment for diabetes, Liping Zhao, a professor at Rutgers University in New Brunswick, led a team of researchers to examine how dietary fiber influences the gut microbiota.

The gut microbiota refers to microbial communities that reside in the human gut. Besides aiding in digestion, this assembly of microbes also enhances nutrient absorption and protects against gastrointestinal infection and disease.

Zhao and his team found that a high-fiber diet consisting of whole grains and traditional Chinese foods rich in prebiotics increased the amount of short-chain fatty acids (SCFAs) in the gut of diabetic patients. SCFAs are beneficial molecules produced by good gut bacteria by fermenting indigestible food components.

Zhao and his colleagues confirmed that out of 141 gut bacteria capable of producing SCFAs, 15 flourished thanks to the high-fiber diet. The SCFAs they produced helped create a mildly acidic gut environment that reduced the population of bad gut bacteria, enhanced insulin production and gave the diabetic study participants better blood glucose control.

All in all, these findings suggest that maintaining a healthy gut microbiota by eating fiber-rich foods can help diabetics manage their condition in the long run.

Changing your microbiome

Boosting beneficial microbes in the gut sounds simple enough, but it can be intimidating for those used to a less-than-ideal diet. There’s also no shortcut to doing it. The bottom line? Eat healthy foods rich in fiber and nutrients, prebiotics and probiotics.

Here are some of the must-eat foods for better digestion, optimal gut health, enhanced immunity and more:

Sauerkraut

This popular German garnish is a great source of fiber and probiotics. It is made by fermenting salted cabbage shreds for a couple of days. Simply put, sauerkraut is sour cabbage strips steeped in beneficial bacteria and enzymes that aid in digestion.

Kimchi

One of the most important and popular foods in Korean cuisine, kimchi is a traditional dish made from fermented cabbage. Think sauerkraut but a lot bolder and spicier. It also doesn’t lack for probiotics. In fact, kimchi is particularly rich in the lactic acid bacterium called Lactobacillus kimchii that helps improve gut health.

Kefir

You may have heard that this fermented milk drink is made from grains, but the truth is, these so-called grains are a combination of milk proteins, yeasts and lactic acid bacteria. Studies suggest that lactic acid bacteria can improve lactose digestion, prevent or treat diarrhea and even help the body fight infections.

Kombucha

Kombucha is a fermented tea drink that’s rapidly emerging as a superfood for gut health. It is made by a friendly colony of yeast and bacteria that, for the most part, are considered to be beneficial for the gut despite scant research.

Miso

Miso is a Japanese seasoning made by fermenting soybeans in salt and a fungus called koji. The resulting paste is then used to make miso soup, a popular Japanese side dish.

Yogurt

Yogurt is perhaps the first thing that comes to mind for most people when they hear the word “probiotics.” It’s no secret that this fermented milk product is chock-full of millions of beneficial bacteria that support digestion and gut health.

Your gut microbiota is crucial for maintaining optimal health. Eating foods rich in fiber, probiotics and prebiotics can help the good bacteria in your gut flourish, but don’t treat them as the be-all, end-all solution to gut health.

In the long run, you’re better off adopting a balanced diet that contains all the necessary food groups, including greens, proteins, grains and fruits. It also doesn’t hurt to take probiotic supplements for those suffering from gastrointestinal disorders and their complications.

Sources:

Rutgers.edu

EatingWell.com