The more medical science learns about gut health, the more it sounds like science fiction. In his 2013 book, Cooked: A Natural History of Transformation, author and journalist Michael Pollan writes “The microbial world within our body remains very much a terra incognita — its age of exploration has only just begun. But already scientists have established that the microbiota of the human gut is in fact an ecosystem, a complex community of species doing a whole lot more than just hanging out or helping us break down foods or making us sick.” Ten years later, we’re still learning, but what we do know is promising, especially for those struggling with the myriad issues medical scientists are linking to digestion, a.k.a gut health. This month, Molly Kimball RD, CSSD, nutrition journalist, director of nutrition at Ochsner Fitness Center and founder of Eat Fit helps sort through some of the science and home in on a few gut health dos and don’ts.
First, what is gut health and why should we care? “Really, we can simplify and say bacteria,” says Kimball. “Our gut bacteria — we often refer to them as gut microbes, it sounds better than bacteria — collectively we refer to them as our microbiome.” Kimball says think about waving your hand in front of your belly, which is the entire gastrointestinal system. This is the area in question. “Sometimes we refer to them as beneficial bugs,” says Kimball.
These beneficial bugs aren’t something we likely think about until something goes awry with our digestion, and we have symptoms of gastrointestinal distress (such as gas and irregularity), but Kimball says we’re learning that gut bacteria also seems to play a role with our weight and has an influence on cardiovascular health, inflammation and cholesterol, as well as affecting mood (think anxiety and depression).
Next, now that we know about beneficial bacteria, Kimball says, we can look at what leads to healthy gut microbiome and a healthier balance of the good bacteria — those beneficial bugs.
“It’s also really healthy behaviors,” she says. “So, we’re going to say ‘hey let’s choose food, and choose lifestyle choices that are going to support a healthy gut microbiome.”
One of those options is favoring probiotics, which are the live bacteria we can consume in certain foods to improve the composition of the gut microbiome. Kimball suggests fermented foods, including yogurt, olives, pickles and sauerkraut. In addition to those foods, in Cooked Pollan devotes thousands of words to long ferment — also known as sourdough — whole wheat, levain bread.
Once we have probiotics down, it’s time to consider prebiotics, which is food for the probiotics. “Think about the part of the food that’s not digested, [it] becomes food for that bacteria,” says Kimball. “Fiber rich foods. The natural fibers that are in fruits, nuts, vegetables and whole grains.”
It can be overwhelming to overhaul your entire diet, so Kimball advises starting small by, for example, adding a handful of spinach to your smoothie in the morning, working more vegetables into each meal and including fruits and vegetables in (or as) snacks.
“The two things that I think we can say across the board that seem to have the most negative influence on our gut health,” says Kimball. “One is alcohol and the other is sugar.” She says that there is evidence to support that excess alcohol consumption leads to systemic inflammation, which — among a variety of factors — is linked to the health of gut microbiome.
Finally, stress can also factor into gut health, so self-care is also key. Focus on positive coping mechanisms such as meditation, exercise, therapy, good sleep hygiene, time with family, friends and pets. That, coupled with a fiber-rich diet, including the above pre- and probiotic foods is a great way to keep gut health in check.
(Note: For the full version of this interview, tune into Kimball’s July 27 episode of the FUELED Wellness + Nutrition podcast on your favorite listening platform.)
Molly Kimball, RD, CSSD is a registered dietitian Board Certified as a Specialist in Sports Dietetics by the Academy of Nutrition and Dietetics. She is the Director of Nutrition at Ochsner Fitness Center where she leads a team of lifestyle dietitians, and the founder of Eat Fit, a nonprofit initiative of Ochsner Health. A nutrition journalist whose writing has published in The Times-Picayune | New Orleans Advocate, Kimball also appears weekly on New Orleans’ ABC affiliate WGNO, hosts the podcast, FUELED Wellness + Nutrition and has authored two books, The Eat Fit Cookbook: Chef Inspired Recipes for the Home and Craft: The Eat Fit Guide to Zero Proof Cocktails. Kimball recently received the Louisiana Champion award by the Louisiana Workers’ Compensation Corporation and is a recipient of the Risk Taker award by Ochsner Health leadership. In her spare time, Kimball travels and creates functional pottery.
“There are so many [meditation apps]. Headspace and Calm are two favorites. Also — no app needed — simply a good book for bedtime reading. The Happiness Advantage, [by Shawn Achor] and Stillness is the Key, [by Ryan Holiday] are two of my favorites. Infusing positivity before we sleep.”
“If I had to select a supplement, the Jarrow products that are refrigerated. Always [choose] a refrigerated probiotic, not shelf-stable, to ensure maximum potential for live active cultures.”
“My pick [for probiotics] is yogurt, versus bottled probiotics,” says Kimball. “With yogurt we know we’re truly getting live active cultures. Fage yogurt, 2%, is my top pick, nothing added, no artificial sweeteners or flavors.
Kimball says the Genova Diagnostics SIBO hydrogen breath test kit detects small intestinal bacterial overgrowth, “which is a good first screen for gut health.” Available via doctor’s prescription and often covered by insurance.
