Forget about fad probiotics — eat an apple a day for gut health

health

by david randoseru

no kidding.

As America moves towards peak probiotics, we're seeing another $4 can of soda on supermarket shelves! — A wise expert asks whether we're asking too much for food for our good bacteria.

In the latest issue of Substack's Second Brain newsletter, scientist and nutritionist Dr. Emily Leeming drops a ticking time bomb on the tummy for those obsessed with the microbiome: the equivalent of 100 million microorganisms. Something as plain as an apple with its probiotic powers can be just as effective as the expensive products sold to death at your local Whole Foods.

Leeming points out that for just a few cents, you can get all the benefits of probiotic foods and supplements, which can improve everything from your mood to the tone of your skin.

“Apples contain fiber, especially a probiotic fiber called pectin, which feeds the 'good' bacteria in your gut,” said Leeming, author of the book. The genius gut: A diet that nurtures your second brain — Scheduled to be released this summer.

“They're also rich in polyphenols, which have a prebiotic effect on the gut microbiome,” she says.

Leeming also puts a damper on the notion that everyone can benefit from taking probiotic supplements, a view that is fairly common among nutrition-conscious dieters and experts. showered

Sure, there are some people who should definitely consider it, such as people with IBS, but “if you're already healthy and just want to support your gut microbiome in general, you don't need to take probiotic supplements.” “What you eat has a much bigger impact,'' Leeming said.

And if you choose to take supplements, beware of the unregulated “wild west” market that consumers are currently expected to understand without support from government agencies, says Leeming. I warned you.

Now, she says, it's common for manufacturers to make outrageous claims, but there's no pressure to actually back them up. Some, she noted, could actually have the opposite effect and make matters worse.

“As examples, cognitive function may get worse rather than better, and the gut microbiome may recover more slowly after antibiotics,” said the stomach-savvy scientist.

Or you could just eat an apple.

Unlike the probiotic fad, a plant-rich diet will never go out of style, and experts say it's also great for your gut health, thanks to the fiber and polyphenols you get from things like grains and fruit. Masu.

In any case, there is room for further research.

“We don't yet know whether organic fruits and vegetables contain more microorganisms than non-organic fruits and whether this leads to changes in the gut microbiome,” Leeming said.

“However, soil health is likely to have a major impact on how microbially rich the foods we eat are, especially those grown near or in the soil, such as root vegetables. “Soil is particularly rich in microorganisms when it comes to fruits and vegetables that grow. One teaspoon of soil contains more microorganisms than there are people on Earth,” she pointed out.