Support a balanced gut microbiome and gut health by “gut priming”

Elena Nekrasov, Senior Research Scientist & Clinical Investigator
Amway Innovation & Science

Your gut does so much more than just digesting the food you eat. Inside the gut is a complex world of billions of living microbes. Each of us has more than 1,000 different species of microorganisms, primarily bacteria, which coexist in a living ecosystem called the gut microbiome. Emerging scientific research shows that the delicate balance of the gut microbiome directly and indirectly impacts other body functions and overall health and wellbeing.

You can help promote a balanced gut microbiome and support overall gut health with intentional nutrition designed to help "prime" your gut for optimal function.

What is gut priming?
Your gut is like the engine room of your body, playing a central role in ensuring it runs smoothly. It serves as a gateway, determining what nutrients your body keeps and what it eliminates. When we consider the gut, we often think of digestion and elimination, but it does much more than that. Our gut is also home to 70% of our immune system cells and to microorganisms that can directly and indirectly impact the function of other organs and systems.

So, much like you might "prime" an engine for a smooth start, priming your gut may help it function at its best. That means giving it the things it needs to optimally perform its primary jobs of digestion and metabolism of food, absorption of nutrients and immune support.

The main way to help "prime" your gut is to focus on eating a healthy, plant-forward diet, rich in greens, vegetables, fruits, foods that are natural sources of probiotics, and fiber. You should also avoid foods high in sugar and highly processed foods. Lifestyle habits, like exercising regularly, drinking plenty of water, and reducing stress also can have positive impacts on your gut microbiome and help support gut health.

Why should you prime your gut?
Your gut functions at its best when the gut microbiome is balanced and there is a diversity of beneficial bacteria. A diverse and balanced gut microbiome contributes to optimal digestion, nutrient absorption, healthy metabolism and other aspects of our health and wellbeing.

Today's lifestyles, however, can easily throw off the delicate balance of the gut microbiome. The most influential factor is our nutrition- fast food and diets high in refined carbohydrates and saturated fats negatively impact the gut microbiome. Stress, antibiotic use, drinking alcohol, sedentary living, smoking and exposure to environmental pollutants also make it harder for beneficial bacteria to thrive.

One practice, so many benefits
Long term, daily priming of the gut microbiome with plant-based foods can help the gut to function at its best. And a balanced and diverse gut microbiome has positive systemic effects on other bodily functions and overall health & wellbeing. For example:

• The gut microbiome indirectly influences mood, stress response and cognitive functions due to the two-way communication channel between the gut and your brain.
• The gut plays a key role in the metabolism of food and liver function.
• The gut is responsible for the absorption of essential nutrients and other beneficial substances, which is essential for proper daily function and overall health and wellness.

The five keys to a primed gut
No single ingredient can support all gut functions at the same time, but priming your gut with a plant-forward diet helps provide diverse functional nutrients that work to support gut health and promote a balanced gut microbiome. These may include:

• Fermented greens, herbs, fruits, vegetables and spices like cinnamon and turmeric - to provide diverse sources of nutrients, fiber and other plant nutrients like polyphenols. Plant ingredients also supply readily available macronutrients and phytonutrients for good nutrition.
• Probiotics or postbiotics - beneficial bacteria strains such as Lactobacillus sp. and Bifidobacterium sp. that promote a healthy microbiome balance and have other positive effects on gut health.
• Dietary fiber - to help keep food and waste moving through the gut efficiently.
• Prebiotics - to "feed" the helpful bacteria, promoting their growth.
• Digestive enzymes - to help break down macronutrients, promote digestion and aid nutrient absorption.

Even individuals who already engage in positive lifestyle habits may still benefit from daily priming of their gut microbiome with plant-forward nutrition. Long-term gut priming is essential to supporting the gut microbiome and overall health and well-being.

This article was created by Amway, with information and insights from its scientific review published in February 2024 in the food science journal, Foods, and the International Life Sciences Institute's Present Knowledge in Nutrition Eleventh Edition.

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