04/02/2022
New clinical study shows that while fibrous foods such as vegetables, legumes, grains, nuts and seeds altered SCFA production, It was fermented foods that increased microbiome diversity and decreased inflammation in the body.
So adding fermented foods such as keifer, olives, miso, sourdough, kimchi, kombucha & apple cider vinegar is the way to go for diversity and to reduce inflammatory markers.
https://www.sciencedirect.com/science/article/abs/pii/S0092867421007546?fbclid=IwAR3DJBJvWJj_gYt1EXP4pn3q7vnemCdh9bnY_OeMh0FfGGn29SpJxXwtUAE
New insights into diet-gut microbiome-immune interactions from a clinical study.
Fibre diet: 45 g/d. Fiber-rich foods were categorized into fruits, vegetables, legumes, grains, nuts and seeds, and other.
• No effect on diversity
• Increase in stool microbial protein density, carbohydrate-degrading capacity, and altered SCFA production
• Personal immune responses (very individual, but a trend toward increasing microbiota diversity in the low-inflammation group)
Fermented foods: 6 servings per day, some ate mostly dairy, some mostly vegetables. Fermented foods were grouped into yogurt, kefir, fermented cottage cheese, fermented vegetables, vegetable brine drinks, kombucha, other fermented non-alcoholic drinks, and other foods.
• Increased diversity
• Decreased inflammatory markers (cohort-wide generalized dampening in inflammation markers over the course of the intervention)
Regarding diversity, may be that there is an ‘environmentally constrained” response to fiber, while fermented foods are faster at re-modelling the microbiome. High fiber and fermented food diets may be synergistic, but this remains to be determined.
Source: https://www.sciencedirect.com/science/article/abs/pii/S0092867421007546
