We like to think we are in control of our bodies, but deep in our digestive tract, trillions of “micro-managers” are running the show. These bacteria, collectively known as the microbiome, dictate how well we absorb nutrients, how our immune system reacts, and how consistently our bowels move. To keep management happy, we need to supply them with specific dietary incentives.
The first step is recruitment. We need to constantly introduce beneficial bacteria into the system through probiotics. Fermented foods are the recruitment centers. Yogurt and kefir are the most accessible options, but they must contain “live and active cultures” to be effective. Other fermented items like naturally cured pickles and miso also provide these essential workers.
The second step is payment. Bacteria work for food, specifically prebiotics. These are fibers that our human cells cannot process, but which bacteria feast upon. Foods such as asparagus, onions, whole grains, and bananas act as this payment. When well-fed, these bacteria multiply and work harder, assisting the intestines in managing fluids and maintaining the gut lining.
The third step is providing a safe workspace. This is the role of fiber. Insoluble fiber (from carrots and wheat) keeps the workspace clean by sweeping away waste. Soluble fiber (from beans and apples) keeps the environment stable by managing moisture levels. Without a clean, stable environment, the bacteria cannot function optimally.
Digestion is a complex chain of command, but the inputs are simple. By recruiting good bacteria with fermented foods, paying them with prebiotics, and maintaining the workspace with fiber, you ensure the micro-managers in your gut keep the entire company—your body—running smoothly.
