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Go with Your Gut: The Science Behind Your Gut Bacteria

Go with Your Gut: The Science Behind Your Gut Bacteria

“Going with your gut”, a common phrase meaning to go with your feelings and intuition now has another meaning. Beyond a sixth sense, going with your gut can now reference that you are focusing on something much larger- about 100 trillion times larger, in fact. You read right, 100 trillion times. What am I talking about? If you guessed gut bacteria (aka the microbiome, microbiota, or microflora) you are correct!

But what exactly is gut bacteria, what does it do for my health, and how can I support a community of 100 trillion cells?!

100 trillion? Really?

Yup, turns out the microbiome and Zimbabwe’s currency (their 100 trillion dollar note actually exists) have something in common. If you are thinking that 100 trillion sounds like a crazy large number, you are not alone. Many friends and family members have asked me a variation of the following question: “How do 100 trillion cells fit in my gut?” My response usually involves something to the extent of “Bacteria are really, really small.”

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That’s cool and all, but what are bacteria?

So glad you asked! Bacteria are tiny (microscopic!) single celled organisms. Bacteria are extremely prevalent on Earth, having been found in disparate locations ranging from 40 miles up in the atmosphere to miles underneath the ocean’s surface. Additionally, bacteria are found throughout the human body.

Large communities of bacteria on the skin, in the gut, and reproductive organs make up distinct profiles, classified as the microbiome. Microbes can be divided into classes based on different characteristics, with some classes contributing to health, while others classes cause infection and disease. For the microbiome, there are three predominant microbial classes that have been associated with a “healthy” microbiome: Bacteroidetes, Actinobacteria, and Firmicutes.

What’s with all the health hype? 

Recent research has shown that the microbiome positively promotes health by aiding in digestion, providing energy and nutrients that are difficult to acquire, outcompeting harmful bacteria, and training the immune system. Sounds great, right? I think those are enough reasons for all of the recent interest and coverage. However, it’s not the only piece of the puzzle.

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Just like most good things have fine print, the microbiome is no exception. Altered microbiome profiles have been linked to chronic diseases like obesity, inflammatory bowel conditions, cancer, and cardiovascular disease, and much is still unknown about these interactions and associations.

So what can I do to nourish my microbiome?

Nourishing your microbiome starts with nutrition. You may have heard of the terms prebiotics and probiotics. These “biotics” are the two primary ways you can support your microbiome. Breaking down the two words can get at what these things actually do for the microbiome. “Biotic” means relating to, or resulting from living things, especially in their ecological relations. “Pre” means before and “pro” means to stimulate or support. So just by looking at the words alone, you can get a pretty good sense of what they do for the microbiome.

Basically, prebiotics are the “food” used by microbiome. Prebiotics are composed of complex carbohydrates that can predominately be digested by microbiome. Some examples of prebiotics include inulin, polydextrose, fructooligosaccharides (FOS), and galactooligosaccharides (GOS).

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On the other side of the equation are the probiotics. Probiotics contain microbiome-promoting bacteria. Common probiotic strains include Bifidobacterium, Streptococcus, and Lactobacillus, which have been shown to support a healthy microbiome. However, just because you may see these strains listed on food ingredients does not necessarily mean these foods will have a probiotic effect. For this reason, in order to be classified as a probiotic, the specific strains must result in proven health benefits and/or contain more than 108 organisms per gram (i.e. 100 million bacterial cells/gram) at the end of manufacturing.

Where can I find prebiotics and probiotics?               

In case the words inulin, FOS, and GOS don’t mean much to you, the following foods are rich sources of prebiotics: bananas, honey, whole grains, artichokes, leeks, onions, and garlic. In addition, you can find prebiotics in fortified foods and beverages. Aim to eat about 2-30 grams per day of prebiotics, which can be achieved from eating ¼ of an onion, 1 banana, and about ½ cup whole wheat flour (or something that has been made with ½ cup whole wheat flour. As for probiotics, yogurt, buttermilk, kefir, kombucha, kimchi, sauerkraut, miso, tempeh and other fermented foods contain probiotics. If you’d rather get your dose of probiotics in the form of a supplement, go for it.

Myths about microbiome

What about the relationship between low-calorie sweeteners and the microbiome?

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You may have heard or read the most recent article that linked low-calorie sweeteners and negative modifications to the microbiome. However, coverage from media stories often leaves out critical details (design, results and limitations) from research studies and most often tells and sells a story based on one study that is counter to what the totality of scientific research in the area concludes.

The majority of media stories about the role of low-calorie sweeteners on the microbiome use the same few studies performed in animal models, and try to pose that the findings have direct implications to human health. Excuse me? This should not happen and these articles should shift their focus to research stemming from clinical trials (the gold standard). In case you were wondering, there are no published studies that assess the relationship and impact of low-calorie sweeteners on the microbiome in humans.

So there you have it, yet another reason to go with your gut to support your overall health. Try to incorporate prebiotics and probiotics into your diet. Don’t let the myths and misinformation about the microbiome bog you down, but rather, stick to the science and your gut will be good to go!

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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