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.
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