Simple Snack Trick RECHARGES Your Microbiome
By
Dr. Scott Olson, ND
Posted February 11, 2023
Dear Living Well Daily Reader,
There are trillions of microorganisms living ON and IN your body.
The microorganisms that call your gut home are collectively called the microbiome. And if you’re a regular Living Well Daily reader, you ALREADY know they’re a BIG deal.
Our microbiome:
- helps us digest what we eat
- extracts vital vitamins and minerals from our food
- act as an arm of our immune system, battling bad bugs that can harm us
- and so much more
In many ways, the health of your microbiome determines how healthy your WHOLE body is.
That’s why I’m always searching for ways to keep the microbiome as healthy as possible. And recent research uncovered a couple of powerful (and EASY!) techniques to do precisely that.
Small Changes BIG Microbiome Rewards
Two newly published studies focused on small changes to our diets that can lead to BIG rewards for our gut health.
The first study, published in the journal Clinical Nutrition, had volunteers munching on PEANUTS, of all things! Researchers gave half of their study participants about an ounce of the delicious nuts to snack on daily, while the other group got crackers and cheese.
At the end of six weeks, they found the peanut group had significantly more of the microorganisms Ruminococcaceae. These beneficial bacteria are linked to healthy liver metabolism and immune function.
Spice It Up for a HEALTHIER Gut
The second study published in the Journal of Nutrition focused on spices, including cinnamon, ginger, cumin, turmeric, rosemary, oregano, basil, and thyme.
The researchers tested three different daily doses of the spices: 1/8 teaspoon, 3/4 teaspoon, and 1 1/2 teaspoon. At the end of the four weeks, they found that the folks who ate MORE herbs had increased the diversity of their gut bacteria, including a healthy rise in Ruminococcaceae.
To get some of these same benefits, add in a daily snack of a fistful of peanuts and use more spices in your meals. Or, for a special treat, check online for recipes for spiced peanuts to combine both microbiome buddies into one delicious snack.
And to support your new and improved microbiome, try the following suggestions:
Dr. Scott’s Road to Microbiome Mastery:
- Avoid antibiotics unless you absolutely need them.
- Eat more fermented foods, including sauerkraut, pickles, and yogurt. And for the more adventurous miso, natto, and kimchi.
- Take a good probiotic. I like to rotate them to get a wide variety of bacteria species.
- Eat plenty of fiber prebiotics. Probiotics need food, and fiber is one of the best ways to feed them. Fresh, raw vegetables are one of the best sources of prebiotic fiber.
- Prioritize getting a good night’s sleep, reduce stress, and exercise regularly.
Follow this straightforward plan and you’ll be well on your way to improved gut health and a balanced microbiome.
P.S. Looking for MORE tricks to easily boost your belly bugs? You’re in luck. Researchers uncovered a hack that can help replenish your gut flora and restore your microbiome. And it’s downright DELICIOUS! I’ve got all the details right HERE.
Sources:
“Peanuts as a nighttime snack enrich butyrate-producing bacteria compared to an isocaloric lower-fat higher-carbohydrate snack in adults with elevated fasting glucose: A randomized crossover trial.” Clinical Nutrition, 2022; 41 (10): 2169 DOI: 10.1016/j.clnu.2022.08.004
“Herbs and Spices Modulate Gut Bacterial Composition in Adults at Risk for CVD: Results of a Prespecified Exploratory Analysis from a Randomized, Crossover, Controlled-Feeding Study.” The Journal of Nutrition, 2022; 152 (11): 2461 DOI: 10.1093/jn/nxac201
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Plant Compound SLASHES A1c Levels in 12 Weeks
Diabetes is skyrocketing in the United States. And the trend shows no sign of slowing down. The projected number of adults with diabetes is expected to increase from 22.3 million (9.1 percent) in 2014 to 39.7 million (13.9 percent) in 2030, and further to 60.6 million (17.9 percent) by 2060. That’s a massive 165 percent...
Two-Week Diet Switch Transforms Your Health
You know how you feel sluggish and “off” after a vacation filled with fast foods and processed snacks? Well, it’s not all in your head (or merely guilt). When you switch to an unhealthy Western-style diet, there are physical consequences—and they kick in faster than you might think… The Western diet is characterized by ultra-processed...
WARNING—Your Water Bottle Is Hiding a Disgusting Secret
Recently, a few people have asked me if it’s true that their water bottle has more germs than a toilet seat. It’s a shocking comparison that’ll make you think twice about everyday objects you use without much thought. So, is this claim true? Well, I must warn you that you might not like the answer…...
Research Reveals 3-for-1 Brain Protection "Checklist"
Age-related brain diseases—including stroke, dementia, and depression—threaten our quality of life. They can take the shine right out of your Golden Years. But you don’t have to take these threats lying down. While there are no guarantees in life, there are steps you can take to turn the odds in your favor—especially when it comes...
Mailbag: Your “Healthy Diet” Might Leave You Running on Empty
“Do supplements really work?” Hopeful Skeptic Hi Hopeful, That’s a fantastic question! It gets straight to the heart of a vital fact about human biology. Our bodies are incredible machines. But they don’t work in a vacuum. They require outside help to function. For example, they can’t manufacture most vitamins and minerals on their own....
Forgotten 80s Superfood Reemerges as Artery Superstar
Do you remember when vitamin E was the talk of the town? This common nutrient had a surge of popularity in the 80s and 90s. But now I can’t remember the last time I had a patient ask me about it. Well, it turns out this forgotten 80s superfood deserves another moment in the spotlight....
Strokes CAN Strike Twice—This Simple Fix Cuts Your Risk 20%
They say lightning never strikes twice in the same place. But that old adage couldn’t be further from the truth when it comes to strokes. If you’ve had a stroke, you might think you’re out of the woods once you recover. But the reality is far different… A comprehensive study published in JAMA revealed the...
Can Your Diet Defend Your Brain From Aging?
Our brains work hard every day, helping us solve problems, create memories, and connect with loved ones. But as we age, they face new challenges that can quietly chip away at our vitality. One of those challenges? The buildup of iron. Though iron is essential for many functions, too much can harm your brain, contributing...
Common Deficiency DOUBLES Risk of Your Body Attacking Itself
Most of us know vitamin D as the “sunshine vitamin.” And many think of it mainly for bone health as we age. But research now suggests that this nutrient may be just as crucial for supporting our immune system throughout life, beginning as early as childhood. In fact, a lack of vitamin D, especially in...
What Is a Healthy Night’s Sleep? Three Critical Criteria
We’ve all heard the advice about how important getting enough sleep is to your health. Heck, I have even given this advice countless times. But here’s what the so-called sleep experts aren’t telling you—that perfectly uninterrupted eight hours of sleep they keep preaching about? It’s a myth. In fact, if you wake up several times...