An Eater's Guide to Gut Health How to Eat to Feed Your Belly Bugs - Article Health

You know they’re there—those zillions of microorganisms that have set up shop in your GI system. It’s hard to fathom, but some researchers believe there are as many bacteria cells in your body as human cells, or perhaps more. And science suggests these tiny guests do a mind-boggling amount of good beyond breaking down food molecules into nutrients. Studies have found that gut bacteria play a role in immunity, metabolism, and even mood. Researchers are just beginning to explore the wild world of your microbiome, but one thing is clear: A healthy intestinal ecosystem is a balanced one, in which beneficial types of bacteria keep the harmful species in check. You can help foster that equilibrium by feeding the “good” bacteria, so they flourish and thrive. Here’s how to show those friendly bugs some love.

The microbiome diet
When it comes to cultivating robust and resilient gut flora, there isn’t one magic ingredient or regimen. But it certainly can’t hurt to eat like the Greeks, experts say.

The Mediterranean diet is famously good for the heart and the brain—and now new (albeit early) research suggests it may benefit your digestive tract, too. For a study published last spring in the journal Frontiers in Nutrition, researchers fed one group of monkeys a Westernstyle diet (including lard, beef tallow, eggs, and high-fructose corn syrup) and a second group a Mediterranean-style diet (including fish oil, butter, eggs, and fruit puree). After 30 months, the researchers found that the Mediterranean group had a higher amount of “good” bacteria in their intestines than the Western group.

Picking your probiotic
Considering all the amazing things beneficial bacteria can do, what could be better than bugs-in-abottle, right? Well, here’s a hard pill to swallow: “The data on probiotic supplements is weak and contradictory,” says Dr. Murray.

Pick studied bugs
Science is only starting to scratch the surface of the human microbiome. In the years ahead, researchers will be investigating hundreds of species to learn how they impact our bodies. So far, most of the work has centered on two types of bacteria: Lactobacillus and Bifidobacterium, which are common in products geared toward digestive health. On labels, look for them abbreviated as the first letter of the genus (L. or B.) followed by a species name, such as L. acidophilus or B. lactis.

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