When taking a holistic approach to blood sugar regulation and metabolic health, it is important to factor in how the gut microbiome supports blood sugar balance. These two are closely intertwined.
Here are 5 evidence-based key areas to focus on when working on improving gut health and in turn blood sugar control:
- Eat Probiotics and Prebiotics Everyday
- Eat More Polyphenols
- Eat Whole Foods with Fiber
- Eat More Resistant Starch
- Stress Less and Move More
1 - Eat Probiotics and Prebiotics Everyday
The microbiome includes trillions of microbes that live in the GI tract or large intestine aka colon. They are influenced by what we eat (and stress and sleep and autoimmune conditions, but more on that in other articles!). So if you are eating nutritious food with plenty of natural fiber, the healthy gut bacteria population grows and also creates beneficial chemicals called short-chain fatty (SCFA) acids, which are the primary source of fuel for our colon cells to keep a healthy mucosal lining. Having more good bacteria will keep the bad bacteria at bay by crowding them out. Research at Stanford shows that eating fermented foods with healthy bacteria was associated with a healthy, diverse gut microbiome and lower levels of inflammation. Examples include, yogurt, kefir, sauerkraut, apple cider vinegar, miso, tempeh.
Let’s not forget about prebiotics! Prebiotics are needed to fuel probiotics. Although all prebiotics are fiber, not all fibers are prebiotics. Examples of prebiotics include: apples, green bananas, asparagus, garlic, jerusalem artichokes and onion to name a few.
2 - Eat More Polyphenols
Polyphenols are found in plants and have anti-inflammatory and antioxidant properties. They have been shown to help regulate blood sugar levels by improving glucose absorption, preserving beta function, enhancing glucose uptake and positively modulating the gut microbiome.
Certain bioactive compounds consumed when eating polyphenol rich foods have a powerful impact on the gut microbiome, therefore creating metabolic flexibility. You see, only 5-10% of the polyphenols are absorbed in the small intestine, the rest travel to the colon to be metabolized by the microbes to create SCFA’s, like butyrate!
Research found specific interventions using foods that dietitians can use to be strategic when recommending specific foods high in polyphenals to patients. Check out the research here. Below is a breakdown of a few specific polyphenols with food sources from the research that may impact the gut microbiome:
- Cocoa (Cacao powder)
- Anthocyanins (Berries, Purple carrots/potatoes)
- Quercetin (Onion, Pineapple)
- Curcumin (Turmeric)
- Epicatechin Gallate (Green tea)
Some easy ways to increase daily polyphenols, include: add berries and/or cacao powder to protein smoothies, switch from coffee to green tea a few days a week, buy a VARIETY of purple vegetables, or top some fresh blackberries on your chia seed pudding.
3 - Diversify Diet with Whole Foods and Fiber
Focusing on a wide variety of whole foods everyday will create a more resilient and functioning gut microbiome to better metabolize all food. Foods that are highly processed are more likely to spike blood sugar compared to whole foods because they are broken down much faster and the glucose is absorbed quicker into the bloodstream without much fiber.
Fiber is not digested by the body; therefore, it doesn’t raise blood sugar levels. It slows down the blood sugar response, so combining fiber with other carbohydrates is a great strategy when building your plate and balancing blood sugar.
The American Gut Study, the largest published study to date of the human microbiome, found that people regularly eating more than 30 different types of plant foods (fruits, vegetables, grains, legumes, nuts, seeds, spices, herbs) each WEEK had a significantly more diverse gut microbiome than those eating 10 or few different plant foods a week. This sounds challenging to do, but with the addition of herbs and spices, is very much attainable for most people!
4 - Eat More Resistant Starch
Resistant starch is not new, but it is now finally getting attention for its healthy impact on the gut microbiome. Essentially, resistant starch is a type of starch that can’t be digested by enzymes in the small intestine, only in the colon. Research shows that by eating resistant starch, you can improve blood sugar control, insulin sensitivity, improve gut lining, increase fatty acid production and increase beneficial microbes like lactobacillus and bifidobacteria.
Studies have shown that resistant starch can increase short-chain fatty acid production which can regulate metabolic pathways and stimulate the body’s natural secretion of two intestinal hormones: glucagon-like peptide-1 (GLP-1) & peptide YY (PYY). Sound familiar? With the recent GLP-1 popularity, dietitians can help patients support their body to create their own GLP-1 hormone for satiety and appetite control. Functional nutrition at its best!
How to consume?
Research shows that some starchy carbohydrates turn into resistant starch only after cooking then cooling them. They can be reheated after before eating them. Pretty cool right? You can use this strategy with dried beans & lentils, brown rice, potatoes, and oats. Another opportunity to incorporate resistant starch is by consuming raw green banana powder or potato starch.
5 - Stress Less and Move More
In our culture, chronic stress is becoming more and more common leading to disease. Not only does stress set you up to make less desirable nutrition choices, but it also places an increased physiological demand on the body. In turn, that increases the need for specific nutrients, while also depleting important vitamins and minerals in the process and putting your body under even more stress!
Stress leads to an increased production of certain hormones, including cortisol and epinephrine, leading to the body releasing stored glucose into the bloodstream resulting in increased blood sugar. Managing this stress response looks different for everyone – moving your body daily (in whatever brings you joy!), 10-minute meditation or deep breathwork or even playing with your favorite furry friend can help balance your feel-good hormones and blood sugar at the same time!
Relative to the gut microbiome, research shows that chronic physiological stress can lead to dysbiosis or an imbalance of good & bad bacteria in the gut. This in turn impacts your blood glucose balance.
In conclusion, blood sugar balance and metabolic health are very much supported by a healthy and resilient gut microbiome based on years of clinical studies. Take these general recommendations and slowly make changes day to day to safely and efficiently balance your blood sugar for long-term success!
This article is for general informational purposes only and not intended for medical intervention. Please seek medical advice from your medical doctor or dietitian before making any nutrition or lifestyle changes.
Amy is a Functional Medicine Registered Dietitian (RDN), as well as a Nutrition & Wellness Communications Consultant with many years of marketing experience and her Master of Public Health degree (MPH). She is passionate about transforming our broken healthcare system and getting to the root cause of symptoms not putting bandaids on them.