Source: United Nations - Food and Agriculture Organisation, UK Department for Environment Food & Rural Affairs
Can you change your microbial make-up?
Changing your diet can radically alter your microbial make-up. A 2009 study by the Center for Genome Sciences showed that shifting mice to a Western diet changed the structure of their microbiome in just one day.
Similar changes in just a few days have been seen in small diet studies in humans, e.g. 'Diet rapidly and reproducibly alters the human gut microbiome, 2014'.
Image caption,
Most people only consume about half the daily recommended intake of fibre. Pulses such as lentils and chickpeas are a great source of fibre.
How to eat a gut-friendly diet
To keep your microbes happy focus on increasing your fibre intake, eating a variety of fruit and veg and avoiding highly processed food.
Eat fruit and veg at breakfast
Try topping cereal or muesli with fruit such as bananas and apples, or nuts and seeds. A dollop of live yoghurt contains bacteria that can help your microbes to produce more healthy chemicals.
If you love toast, try wholegrain bread with veggies such as spinach and mushrooms.
Snack on nuts and dark chocolate, which contain polyphenols (a group of chemicals that when digested by microbes produce other chemicals that are good for us)
Nuts are handy to keep in your desk drawer if you're feeling peckish, just make sure you don't eat too many as they're high in calories. A handful is a good portion size.
Mix up your lunch
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