The gut microbiome is a complex and diverse community of micro-organisms that live in the digestive tract and play a vital role in regulating digestion, immunity, and overall health. Studies now show that certain foods have a beneficial impact on the microbiome and may help to improve gut health.
You’re already familiar with foods that contain prebiotics and probiotics. Now, a study finds that two surprising types of food may be beneficial for boosting gut health. The results come from two different studies, both randomized-controlled trials, the highest-quality kind.
The Power of Peanuts
One of the studies looked at the effect of peanuts on gut microbiome diversity. Scientists believe having a more diverse gut microbiome is key to gut health.
For the study, researchers looked at the impact of eating an ounce of peanuts daily compared to munching on a carbohydrate snack, like chips or crackers. What they found is that those who munched on peanuts had higher levels of a type of gut bacteria linked with immune and liver health.
Switch Those Chips for Peanuts
So, switching that bag of chips for peanuts could do your gut a favor. Plus, studies link peanut consumption with a reduction in inflammatory markers and a reduced risk of cardiovascular disease. They’re also a decent source of protein and fiber, two dietary components that help you stay full, unlike chips and refined carbohydrates. Plus, peanuts contain high amounts of monounsaturated and polyunsaturated fats, which are associated with a lower risk of cardiovascular disease and better cholesterol levels.
Spice Up Your Life
Another study published in The Journal of Nutrition looked at the impact of a variety of spices and herbs on the gut microbiome of subjects at high risk for cardiovascular disease. They divided the participants into three groups, and each got a different dose of spices daily. The doses were:
- 1/8 teaspoons daily
- ¾ teaspoons daily
- 5 teaspoons daily
After a month, the participants who ate the medium and high doses of spices daily showed an increase in a species of beneficial gut bacteria that is healthy for gut, liver, and immune health.
Why would spices improve gut microbiome health? A 2017 study found that some spices have prebiotic activity. Some of the ones they tested include turmeric, oregano, rosemary, cinnamon, ginger, cayenne pepper, and black pepper. Prebiotics are beneficial because they provide “food” for healthy gut bacteria, allowing them to survive and proliferate.
The Prebiotic Benefits of Spices
Prebiotics are non-digestible carbohydrates that act as food for the beneficial bacteria in the gut. This helps to improve the balance of the gut microbiome, which has been linked to numerous health benefits. Prebiotics help to increase the number and activity of beneficial bacteria, which can help to boost immunity and reduce inflammation.
Prebiotics improve digestive function and nutrient absorption and may also reduce some types of gastrointestinal symptoms. You can find prebiotics in a variety of foods, such as garlic, onions, bananas, asparagus, and oats, as well as certain dietary supplements. As it turns out, spices can be a source of gut-friendly prebiotics too.
Eat a Diversity of Foods for Microbiome Health
Despite these findings, don’t just focus on peanuts and spices. Eating a diversity of whole, fiber-rich foods is an integral part of maintaining microbiome health. This approach helps ensure a healthy balance of beneficial bacteria in the gut and provides the essential nutrients needed for proper functioning.
Eating a diverse whole-food diet may also help reduce the risk of developing some chronic health issues while building a more diverse gut microbiome. Diversity is a positive when it comes to gut health.
Other Ways to Boost Gut Microbiome Health
Beyond eating a whole-food diet that includes spices and peanuts, here are other tips for boosting the diversity of your gut microbiome:
- Exercise regularly
- Manage stress and anxiety
- Get adequate sleep
- Avoid unnecessary antibiotics. Don’t take them for viral infections.
- Consume fermented foods and beverages
- Avoid ultra-processed foods and sugar
- Maintain a healthy body weight
Conclusion
So now you know that spices and peanuts can have a positive impact on the health of the gut microbiome. These foods are rich in fibers, antioxidants, and healthy fats, which help to increase the diversity of beneficial bacteria in the gut. Eating these foods regularly can help to improve digestion, boost immunity, and reduce inflammation. Therefore, incorporating these foods into your diet is a great way to improve the diversity of your gut microbiome.
References:
- “5 Spices with Healthy Benefits | Johns Hopkins Medicine.” hopkinsmedicine.org/health/wellness-and-prevention/5-spices-with-healthy-benefits.
- “10 Delicious Herbs and Spices With Powerful Health Benefits.” 03 Jun. 2017, healthline.com/nutrition/10-healthy-herbs-and-spices.
- “Peanuts 101: Nutrition Facts and Health Benefits.” 07 May. 2019, healthline.com/nutrition/foods/peanuts.
- Jafari Azad B, Daneshzad E, Azadbakht L. Peanut and cardiovascular disease risk factors: A systematic review and meta-analysis. Crit Rev Food Sci Nutr. 2020;60(7):1123-1140. doi: 10.1080/10408398.2018.1558395. Epub 2019 Jan 13. PMID: 30638042.
- “Peanuts linked to same heart, longevity benefits as more pricey nuts.” 05 Mar. 2015, health.harvard.edu/blog/peanuts-linked-heart-longevity-benefits-pricey-nuts-201503057777.
- Wilson AS, Koller KR, Ramaboli MC, Nesengani LT, Ocvirk S, Chen C, Flanagan CA, Sapp FR, Merritt ZT, Bhatti F, Thomas TK, O’Keefe SJD. Diet and the Human Gut Microbiome: An International Review. Dig Dis Sci. 2020 Mar;65(3):723-740. doi: 10.1007/s10620-020-06112-w. PMID: 32060812; PMCID: PMC7117800.
- “How Your Gut Microbiome Impacts Your Health – Cleveland Clinic.” 09 Jun. 2022, https://health.clevelandclinic.org/gut-microbiome/.
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