When it comes to wellness these days, the gut is getting most of the attention. Although the gut microbiome may seem like a new concept, scientists have been studying it for at least a century. In the early 1900s, the Nobel-prize winning Russian biologist Élie Metchnikoff theorized that toxic bacteria in the gut caused aging and senility. Way back then he was touting the benefits of yogurt.

Our gut contains tens of trillions of microorganisms. A third are common to most people, while two-thirds are specific to each one of us. From the time you’re born, your gut develops a diverse colony determined partly by genetics and partly by what bacteria live in and on those around you. This is why there isn’t one diet that works for all of us.

Gut bacteria are critical to health because they:

Regulate digestion and metabolism
Extract and make vitamins and other nutrients from food
Build and maintain the gut wall, which protects the body from toxins
Produce hundreds of neurochemicals that the brain uses to regulate basic physiological and mental processes such as learning, memory and mood. 90% of serotonin—one of our feel-good brain chemicals—is produced in the gut.
Program the body’s immune system. About 70% of the immune system lives in the gut.

Our highly processed, high-sugar, high-fat, low-fiber American diet has substantially changed our gut bacteria and has contributed to many chronic diseases including heart disease, type 2 diabetes, cancer, colitis, arthritis, obesity, allergies and more.

3 things that damage gut bacteria:

Processed food: Nutrient-poor packaged foods full of chemicals and artificial ingredients cause all the wrong bacteria and yeast to grow in the gut.
Medication overuse: Anti-inflammatories, antibiotics, acid blocking drugs and steroids harm the gut.
Stress: Chronic stress alters the gut nervous system, changing the bacteria for the worse.

To rebalance your gut, you need:

PREBIOTICS Feed your gut well by focusing on fiber: fresh vegetables, low-sugar fruits, whole grains, seeds and legumes.
PROBIOTICS Increase your number of healthy bacteria with fermented foods like kefir, plain yogurt with live active cultures, pickled vegetables, tempeh, kombucha tea, kimchi, miso, and sauerkraut.

Healthy Energy Bars
30 min - makes 12 servings

The oats, nuts, and seeds in these easy bars are great sources of prebiotic fiber.

Ingredients

1 c organic old-fashioned rolled oats
½ c raw pumpkin seeds
½ c raw sunflower seeds
1 c dried cherries or cranberries
½ c unsweetened coconut flakes
¼ c honey
3 TBSP pure maple syrup
½ c almond butter

1. Preheat oven to 325°. Line an 8- or 9-inch square baking pan with parchment paper and lightly coat with coconut oil.
2. In food processor, pulse oats, seeds, dried fruit, and coconut flakes until finely chopped. Add honey, syrup and nut butter; pulse until just combined.
3. Spread mixture in pan, press down until even. Bake 25 minutes. Let cool completely.

The Gut Microbiome — Why Everyone is Talking About it