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The science of the gut microbiome is a quickly evolving one. It is clear that promoting a healthy diversity within the gut microbiome is beneficial for overall health. Dietary and lifestyle factors can help promote this, namely:
- Increased consumption of:
- Fermented Foods such as Kefir, Yogurt, Soft cottage cheese, Kombucha, Kimchi, Tempeh, Miso et
- Fibre: Whole Grains, Green Leafy Vegetables
- Plant proteins: Lentils, Legumes, Beans, Soy
- Omega 3: Fish, Olives, Avocadoes, Seeds & Nuts
- Anti Inflammatory Compounds: Fruits & Vegetables of various colours
- And reduced consumption of:
- Refined sugars
- Saturated Fats
- Ultra processed foods
- Products of high temperature cooking
- Artificial preservatives and colourants
In addition:
-Practice Intermittent Fasting
-Consider Probiotic Supplements few times a year ( akin to seeding your lawn )
There is a wide array of probiotics available in the marketplace, and it can be difficult to identify ones with superior scientific evidence to back their claims. I will enumerate some here in this blog. Lifestyle and dietary change is always the first and foremost step, some of which are discussed in these videos
While the scientific evidence to back these probiotics appears promising, further study is required to confirm these claims. Most of the studies were conducted by the companies themselves, which introduces a risk of bias within the results.
Prebiotic Fibre :
Nutrients which gut microbiome requires as food or 'prebiotics' include fibre ( soluble fibre, insoluble fibre, resistant starch etc ), plant polyphenols, omega 3 and plant proteins. While these can be obtained from diet, supplements can also provide these dietary nutrients . Fibre reduces cholesterol, reduces sugar, improves metabolism by feeding gut microbiome and provides satiety through bulking effects.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts. Green banana flour contains a high amount of resistant starch.
Click to Explore Yupik Organic Green Banana Flour
Click to read study demonstrating benefits of Green Banana Resistant Starch for Fatty Liver
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
Probiotics
Cholesterol Reduction:
Brand: PURICA Probiotic Cardio Formula, 30 Vegan Capsules - Digestive Balance & Immune System Boost - Dietary Supplement for Men & Women
Click to explore Probiotic Cardio on Amazon-Canadian
Click to read study published in Cambridge University Press
Irritable Bowel Syndrome
Weight Loss:
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to explore HMF Metabolic on Amazon-Canadian
Click to read Scientific Study published in journal Nature
Probiotics by Genestra for other indications :
Brand: Metagenics - UltraFlora Control - 30 Capsules
Click to read Scientific study published in journal Lancet
Fatty Liver:
Brand: Culturelle Healthy Metabolism, Helps Maintain a Healthy Metabolism and Supports Good Health
Click to read study published in Hepatology & Nutrition
Brand: Visbiome : Used for Irritable Bowel Syndrome, Ulcerative Colitis, Fatty Liver & for Babies with Gut Issues
Click to read study published in British Medical Journal for Fatty Liver
Brand: Seed Symbiotic Capsules : Prebiotic & Probiotic:
Used for Irritable Bowel Syndrome, Chronic Vaginal issues and for Children with Gut issues.
Click to Read Study published for Irritable Bowel Syndrome
Plant Protein:
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc.
Click to Explore Purely Inspired Organic All In One - Vanilla-Canadian
Click to Explore Purely Inspired Organic All In One - Chocolate-Canadian
Click to read Protein Leverage Hypothesis
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Omega-3 Fatty Acids: EPA and DHA
Fish and seafood are good food sources of Omega-3, but this can be supplemented as well. It is reasonable to start with one capsule once a day with food and titrate up in consultation with a treating physician based upon biomarkers such as triglycerides, HDL, and hs-CRP in conjunction with lifestyle and dietary changes.
- This high-potency Omega-3 supplement provides 3000mg of fish oil per serving, including 900mg EPA and 600mg DHA, which are essential for reducing inflammation and improving liver function. The burpless formula ensures no fishy aftertaste, making it easier to incorporate into your daily routine.
- Since this is 'triple strength' once a day dosage is sufficient for most individuals
Vegan Option:
- This plant-based Omega-3 supplement is ideal for vegans, providing 300mg DHA and 150mg EPA derived from algae. The fresh mint flavor makes it a pleasant addition to your supplement regimen, supporting heart, eye, and brain health.
- once a day dosage is sufficient for most individuals
- Click to Explore Nature's Way NutraVege Plant-Based Omega-3 VeggieGels – Vegan-Friendly Omega-3 Supplement with 300mg DHA + 150mg EPA – Fresh Mint Flavour – Support Heart, Eyes, and Brain Function in Adults, 30 Softgels
Click to Explore Jamieson Omega-3 Gummy 90-Canadian
Multi Vitamin & Multi Mineral with antioxidants Lutein & Lycopene
Antioxidants such as Lutein and Lycopene have demonstrated benefits for liver health in animal studies. Taking a multivitamin which also contains antioxidants would be a reasonable and low risk step towards liver health. Off course once can obtain Lycopene and Lutein by consuming tomatoes and carrots.
Click to Explore Jamieson 100% Multivitamin for Adults 50+, with Lutein, Lycopene & Calcium-Canadian
Chewable Multivitamin & Multimineral
Click to read study on benefits of Multivitamins for Memory