This is the diet to enjoy a healthy microbiota

The dietary choices they have a great influence on the composition and function of the intestinal microbiota, which is one of the keys to digestive and general health.

It has been shown that a high intake of fiber and the substitution of saturated fatty acids (mostly present in products of animal origin and ultra-processed products) by polyunsaturated fatty acids (in seeds and nuts, and their unrefined oils) are protective factors for health.

Promising results have also been observed for associations between gut microbiota and foods such as whole grains, berries, nuts and legumes.

Diet can improve the composition of the intestinal microbiota

Research by an international group of scientists has drawn on the National FINRISK Study cohort (conducted by the Finnish Institute of Health and Well-being every five years until 2012), consisting of 8,738 people aged 25-74, to to determine the associations between the intestinal microbiota and the consumption of recommended foods.

The main objective was to assess whether healthy food choices are related to composition of the intestinal microbiota.

It was also evaluated which bacterial strains are producers of short chain fatty acids (SCFA) beneficial and which foods promote them.

Fiber is beneficial for the microbiota

The research found that healthy food choices are associated with a richer microbiota, with more diversity, and with the presence of certain beneficial bacteria. Specifically, foods rich in fiber are the ones that most promote a healthy microbiota.

People who make better choices harbor larger populations of beneficial bacteria such as and AGCC producers as:

Faecalibacterium prausnitzii.Akkermansia muciniphila.Roseburia intestinalis.

These findings indicate that healthy dietary choices are associated with a human gut microbiota that possesses a greater potential for SCFA synthesis.

AGCCs are produced when dietary fiber is fermented in the colon. The most common are acetate, propionate and butyrate.

They have various physiological functions and can affect the production of lipids, energy and vitamins. They can also affect appetite and cardiovascular and metabolic health.

Butyrate is particularly important for colon health because it is the main source of energy for the colonocytes (the epithelial cells of the colon).

Red meat is harmful to the microbiota

Instead, the study authors have found a notable correlation between the consumption of red or processed meat and a composition of the unhealthy microbiota.

“Meat is associated with microbiota composition in the opposite way to that of a healthy diet, which is not surprising given that low fiber levels and increased use of red meat products have been repeatedly linked to the Microbiota dysbiosis and colorectal cancer“, they assure.

The FINRISK study included a questionnaire, a health exam, and a stool sample. The habitual diet was evaluated by means of a questionnaire that was evaluated according to the nutrition recommendations in Finland. The foods that scored best were the following:

Breads rich in fiber.Vegetables.Legumes.Fruits and juices without added sugar.Fish and poultry.Low-fat cheeses.Salad dressings and oils.Nuts and seeds.

Scientific reference:

Kari K Koponen. Associations of healthy food choices with gut microbiota profiles.The American Journal of Clinical Nutrition.