The Immunotype Breakthrough by Heather Moday

Author:Heather Moday [MODAY, HEATHER, MD]
Language: eng
Format: epub
Publisher: Little, Brown and Company
Published: 2021-12-21T00:00:00+00:00

1. Eat more plants: We know that a diverse plant-based diet is the key to great gut health. And while that doesn’t mean that you should never enjoy animal-based foods, your microbiome needs the fiber found in beans, whole gluten-free grains, veggies, and fruit on a daily basis to be healthy. This will also increase the amount of gut-healing butyrate available in your colon. Aim for a minimum of 25 grams of fiber a day if you’re a woman and 38 grams if you’re a man. You can add extra fiber to salads and smoothies by including seeds and nuts, too.

2. Incorporate fermented foods: Fermentation has been used for eons as a way to preserve foods without refrigeration so that humans could eat fruits and vegetables all year long. Well, our ancestors were onto something, because fermentation of fruits and veggies, grains, and milks can also provide beneficial live probiotic organisms, like Lactobacillus and Bifidobacterium, that can help restore balance to the gut. Fermented foods are also easier to digest, may lower blood pressure, and contain beneficial antioxidants. Plenty of studies show that naturally occuring probiotics produce antimicrobial agents that suppress the growth of pathogenic organisms.35 Lactobacillus can improve the integrity of the intestinal barrier, which helps in the immune tolerance needed for preventing autoimmune disease and allergies. But before you go stocking up on peach yogurt, know that many “probiotic” foods like conventional yogurt don’t have any live cultures in them and instead are just filled with sugar. Instead, try fermented veggies like raw sauerkraut or spicy kimchi—even a tablespoon a day will help! The other benefit of eating fermented veggies is that your prebiotic fiber is already built in, so you get a two-for-one deal.

3. Take a probiotic supplement: If it’s not realistic for you to eat fermented foods on a daily basis, probiotics are a great option, but they vary widely in quality. Always look for the Good Manufacturing Practice (GMP) and U.S. Pharmacopeia (USP) stamp on the bottle, which guarantees that you’re buying what the bottle claims. Probiotics should list all the species of bacteria and the numbers of each in colony-forming units (CFU) on the bottle, and unless otherwise noted, probiotics should always be refrigerated to guarantee viability. Most probiotic supplements will have multiple species of both Bifidobacterium and Lactobacillus bacteria, which are both native to the human microbiome. I recommend trying to get at least eight different species and a minimum of 30 billion CFU. Depending on your digestive needs, you may need a larger dose, but this is a good place to start. The higher the count and quality, the more expensive the probiotic, so you do get what you pay for.

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