An army of bacteria could be inside your body right now, eating away at your health. But don’t panic—there’s a simple solution to keep these creatures from harming you.
You have probably heard of the bacteria in your gut and how they play a significant role in your health. The balance of these gut bacteria depends on several factors—like the types of bacteria residing inside of you, their population, and what you’re feeding them every day. What you are, and aren’t, feeding these bacteria is crucial.
If you aren’t consuming enough fiber, for example, you may be starving these bacteria. They primarily feed on fiber, and when they don’t get enough, they might turn to the next available option for sustenance—your gut lining.
Yes, you read that right. The bacteria in your gut may start eating your gut lining if you don’t feed them properly. If this occurs, they could infect your colon wall, which can lead to leaky gut syndrome. This condition can contribute to severe health issues such as irritable bowel syndrome, ulcerative colitis, and various autoimmune diseases.
It might sound too bizarre to be real, but researchers from the University of Michigan Medical School have observed this phenomenon happening in mice. They raised mice with no gut microbes, implanted 14 types of human gut bacteria into their systems, and divided them into two groups. One group received a high-fiber diet, while the other group received no fiber.
As one might guess, the mice consuming a no-fiber diet developed issues in their gut within a few days. The microbes started feeding on the mucous lining of their intestine. Eric Martens, Ph.D., an associate professor of microbiology at the University of Michigan Medical School, and lead researcher of the study, stated that “the lesson we’re learning from studying the interaction of fiber, gut microbes, and the intestinal barrier system is that if you don’t feed them, they can eat you.”
The gut bacteria solution
So, what can you do to keep these bacterial invaders from chomping on your insides? The answer is clear: eat more fiber. Most Americans eat too little fiber to stave off disease, with the Institute of Medicine currently recommending that men get 30 to 38 grams of fiber per day and women get 21 to 25 grams per day.
However, some health experts advise consuming 50 grams or more per day. Dr. Michael Cutler even suggests eating 75 grams per day from fruits and vegetables, especially if you’re trying to combat chronic disease. That’s about nine servings of various fruits and vegetables daily.
Besides avoiding the invasion of gut bacteria, increasing fiber intake offers numerous health benefits. A high-fiber diet can help regulate bowel movements, lower your cholesterol levels, control blood sugar levels, and aid in managing a healthy weight.
Where can you find fiber? Excellent sources include whole grains, fruits, vegetables, beans, peas, lentils, nuts, and seeds. Some of the top high-fiber foods are:
- Avocados
- Asian pears
- Coconut
- Figs
- Artichokes
- Green peas
- Okra
- Acorn squash
- Brussels sprouts
- Black beans
- Lima beans
- Sunflower seeds
- Almonds, and
- Pistachios
Remember, while you can turn to fiber supplements, deriving your fiber from whole foods is always the most beneficial option because you’ll also receive essential vitamins and minerals.
Making simple dietary changes can significantly impact your overall health. Consuming more fiber-rich foods is an easy yet effective way to maintain a healthy gut, keep harmful bacteria in check, and improve your overall well-being. So, go on and start munching on fiber-rich fruits, veggies, and nuts, and keep those bacteria at bay!
