It seems that everywhere we turn, we hear about gut microbiota and its links to not only brain health and wellness but its effects on our cardiovascular system. “Gut microbiome” describes the vast microscopic environment that encompasses your gastrointestinal tract. “Numerous studies have demonstrated that human gut microbial colonization begins at birth,” and there are many early factors that affect the diversity of a child’s microbiome, such as vaginal birth, gestational age, or whether your child is breastfed or bottle fed, just to name a few. 

Although there is microbiota in your stomach and the small intestines, the majority resides in the large intestines. When your gut biome is not healthy, this is known as dysbiosis, which is when the beneficial bacteria have been lost or reduced while having a proliferation of “bad” bacterial strains. It could also mean that your gut flora does not have enough diversified microbiota. This is typically when we see unhealthy effects on a person’s health. Diet plays a key role in determining which bacteria are fed and thrive. For instance, processed foods that are high in saturated fat and sugar content fuel the growth of “bad” bacteria, whereas foods high in plant fiber promote “good” bacteria growth. “Environmental toxins like alcohol, tobacco smoke, and pollutants” can wreak havoc on your gut microbial health, so it is essential to be mindful of what you eat and what you expose your body to. 

There is emerging research that shows a link between the health of your gut microbial environment and atherosclerosis. Bad gut bacteria “contributes to cardiovascular risk by producing a byproduct called trimethylamine N-oxide (TMAO).” 

When TMAO accumulates in your arterial system, it congests your arteries and can lead to developing atherosclerosis. Atherosclerosis, or hardening of the arteries, occurs when plaque builds up along the artery wall. This narrows the passage for blood and can lead to suffering a stroke or developing PAD (Peripheral Arterial Disease), among other disease processes.

As always, I recommend speaking to your doctor or dietitian before embarking on any diets, but in general, certain types of foods can give your microbiome a beneficial boost. One of these is dietary fiber. Fiber can be categorized as either soluble or insoluble fiber. The main difference between the two is that soluble fiber dissolves in water whereas insoluble does not. Insoluble fiber also adds bulk to stools that may aid in constipation. Examples of foods high in soluble fiber are oat bran, barley, nuts, seeds, beans, peas, and citrus fruits. Vegetables like carrots also provide insoluble fiber as well. Examples of foods high in insoluble fiber are wheat bran, whole grains, and dark leafy green vegetables to name a few. Many foods contain both soluble and insoluble fiber. For instance, a medium unpeeled apple has “4.2 grams of soluble fiber and 1.5 grams of insoluble fiber for a 5.7-gram fiber total.” Whole grains, fruits, vegetables, and legumes have many benefits to nourishing your gut microbiome. 

The USDA’s Dietary Guidelines for daily fiber intake are: 

• Women under 50: 25 to 28 grams per day

• Men under 50: 31 to 34 grams per day

• Women 51 and older: 22 grams per day

• Men 51 and older: 28 grams per day

It is important to note that there are patients with diseases like Crohn’s or irritable bowel syndrome (IBS) who can be negatively impacted by a diet too high in fiber, so it is important to make sure that a diet high in fiber will benefit you. 

According to Dr. Chris Damman, a UW Medicine gastroenterologist who has spent two decades studying the gut microbiome’s influence on our health and disease, “What you take out might be starving your gut microbiome,” referring to the trillions of bacteria and fungi that live in one’s gut. “People focus on the nutrients their body needs when they eat, but they don’t focus so much on the nutrients their microbiome needs.” 

Dr. Damman’s advice runs along the same parameters that we have discussed in other articles about avoiding processed foods, a high sodium diet, diets with added sugar, and high saturated fats. However, Dr. Damman also recommends adding foods that will enrich and support your gut microbiota, not just avoiding the foods that can damage it.

Aside from adding beneficial fiber to your diet, enriching your diet with fruits and vegetables that are found in the rainbow diet is another crucial way to promote your gut health. Fruits and vegetables are phytonutrient-rich foods that provide an excellent source of vitamins and antioxidants that are vital for optimal health. Other gut-friendly foods include those that are fermented, like kefir, fermented vegetables, miso, no-added-sugar kombucha, sauerkraut, kimchi, and plain yogurt. Diets with healthy fats like omega-3 are also favorable selections.

Nourishing your body with healthy options like fruits and vegetables is a wholesome choice you can make toward reaching your health goals. You can always enlist your doctor or a nutritionist on your journey to a healthier you. If you have any concerns regarding your vascular health, please contact Dr. Nabi at NewportVascular.com.