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14 WAYS TO BOOST YOUR
MICROBIOME
The microbes in your gut can help you to get thinner, be happier
and live longer. Here’s how you can give them a helping hand…
words by TIM SPECTOR
Increase your fibre intake Aim for Avoid food and vitamin supplements Eat fermented foods with live microbes
1 6 12
more than 40g per day, which is Only a very small proportion of Good choices are unsweetened
about double the current averages. Fibre supplements are beneficial. Instead, yoghurt; kefir, which is a sour milk drink
intake has been shown to reduce heart focus on eating a diverse range of real with five times as many microbes as
disease and some cancers, as well as food to get all your nutrients. yoghurt; raw milk cheeses; sauerkraut;
reduce weight gain. kimchi, a Korean dish made from garlic,
Spend time close to a lean person cabbage and chilli; and soybean-based
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Eat many types of fruit and veg Eat Studies in mice have shown that products such as soy sauce and natto.
2
seasonal veg and as diverse a range leanness may be contagious. Microbes
as possible. The variety may be as key from a lean animal can reverse obesity in Consume high levels of polyphenols
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as the quantities, as the chemicals and a fat one, but strangely, obesity microbes Polyphenols are antioxidants that
types of fibre will vary, and each support are harder to transmit than lean ones. act as fuel for microbes. Examples are
different microbial species. nuts, seeds, berries, olive oil, brassicas,
Spend more time in the countryside coffee and tea – especially green tea.
8
Pick high-fibre vegetables Good People living in rural areas have
3
examples are artichokes, leeks, better microbes than city-dwellers. Avoid snacking Cut out the snacks and
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onions and garlic, which all contain While you’re at it, dust off your trowel increase intervals between meals to
high levels of inulin (a prebiotic fibre). – gardening and other outdoor activities give your microbes a rest. Occasionally
Some vegetables like lettuce have little are good for your microbiome. skip meals or have an extended fast –
fibre or nutrient value. this seems to reduce weight gain.
Stroke animals Studies have shown
9
Steer clear of sweeteners Aspartame, that people living with dogs have
4 by TIM SPECTOR (@timspector)
sucralose and saccharine disrupt more microbial diversity.
is professor of genetic epidemiology at King’s
the metabolism of microbes and reduce ISTOCK
College London and author of The Diet Myth.
gut diversity – in animal studies this Drink a bit of alcohol Small amounts
10
has led to obesity and diabetes. Ditch of alcohol have been shown to
the processed foods too, as these also increase your gut diversity, but large
upset microbes’ metabolism. amounts are harmful to your microbes
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and your health.
Avoid antibiotics Antibiotics destroy
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good and bad microbes, and it can Don’t be hygiene obsessed Overuse
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take weeks to recover, so don’t take them of antibacterial sprays and
unless you need them. Early research fastidious washing may not
suggests their use may be associated with be good for your gut.
obesity. Even common medications like
paracetamol and antacids can interfere
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with microbes.
58 BBC SCIENCE FOCUS MAGAZINE COLLECTION
