Inflammation, and bloating due to excess methane gas production can stagnate the gut. This has been found to relate to delayed transit time. Ensuring that we consume a diet that supports the gut, rather than promoting the fermentation process is key. Methane gas is produced when there is anaerobic fermentation of undigested polysaccharides from carbohydrates.
5 Foods that Promote Friendly Gut Bacteria Foods that promote friendly gut bacteria are of considerable interest, as they promote overall health. Research out of the University Medical Center Groningen in The Netherlands has exposed key food groups that are associated with high levels of friendly gut bacteria, as well as foods that are harmful to the microbiota. Researchers analyzed stool samples and found that there were correlations between food consumption and microbial groups.
This research is exciting as it offers a roadmap to health through science-backed dietary choices. The foods that they found that reduced populations of unhealthy aerobic bacteria and promoted healthy bacteria, were as follows:
• Bread • Legumes • Fish • Nuts
• Plant-based foods
3 Food Groups That Harm the Gut Microbiota Alongside consuming products that boost the diversity of the microbiota, we should also avoid foods that harm the gut. There
were three key food groups that experts identified as decreasing beneficial bacteria as well as increasing inflammatory markers, these were:
• Animal protein (meat) • Refined sugar • Fast foods
7 Food Types that Promote Anti-inflammatory Bacteria Inflammation is implicated in all diseases and as such eating foods that reduce inflammation can promote health. Lead researcher Laura Bolte and her team at the University Medical Center Groningen found that the following 7 food groups promoted the proliferation of anti-inflammatory bacteria in the gut:
• Red wine • Legumes • Vegetables • Fruit • Cereals • Fish • Nuts
In Conclusion
Lead researcher Laura Bolte concluded “We looked in depth at the association between dietary patterns or individual foods and gut microbiota. Connecting the diet to the gut microbiome gives us more insight into the relationship between diet and intestinal disease. The results indicate that diet is likely to become a significant and serious line of treatment or disease management for diseases of the gut – by modulating the gut microbiome.”
Ple x us F e b/Mar c h 202 4 21
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