6 easy peasy nutrition tips type 1 diabetics should add to their diet to boost gut health
6 easy peasy nutrition tips type 1 diabetics should add to their diet to boost gut health
The buzz around gut health continues, especially in light of its role in autoimmune conditions like type 1 diabetes. It’s a rapidly growing area of research and what we know is changing all the time. Perhaps you’d like to focus on gut health but don’t know where to start. Or maybe you’re wondering if it’s really worth the hype. Or questioning, what does the evidence base actually say, or most importantly, is it relevant to me?
In short - yes, it’s important and worth investigating. Yes, there’s a lot of noise out there. Don’t worry, we’ll go through it together.
Read on for some digestible (pun klaxon, can’t help myself!) tid bits around type 1 diabetes and gut health, with some actionable next steps you can take.
Spoiler alert: sorry to break it to you, but that Yakult shot you take every fortnight isn’t going to cut it. Don’t come for me (hides behind computer desk).
Let’s nail the basics
The gut microbiome refers to the trillion bacteria living in the gut. Its main role is to digest and absorb the nutrients from what you eat and drink. Approximately 70%-80% of your immune system is in the gut and the microbiome produces several chemicals vital for a healthy immune system. 90% of serotonin (the happy hormone) is made here. Serotonin in the gut plays a key role in gut motility and peristalsis i.e. moving things through your digestive system.
Sadly, the gut is not Las Vegas (what happens in the gut doesn’t stay there - hence the link between gut and brain).
Key thought leaders in this space suggest that everyone’s microbiome is as unique as a fingerprint and diversity in microbes is key to health.
The more species of bacteria we have, the likelier it is for better health outcomes. Conversely, having a limited species means we’re more at risk of illness.
What’s the link to type 1 diabetes?
Research implicates dysbiosis (an imbalance of ‘good’ vs ‘bad’ bacteria in the gut) in the development of type 1 diabetes. It makes sense considering type 1 diabetes is an autoimmune condition and most of our immunity is found in the gut. It’s possible that disturbances to the microbiome (the bacteria in the gut) persist in those living with type 1 diabetes. It’s tricky nailing down causality i.e. what came first - what is gut dysbiosis then diabetes, or diabetes then gut dysbiosis. Further research is needed, but what’s important to bear in mind is that everyone living with type 1 would benefit from supporting their gut health. And why it’s a key cornerstone of the work I do with all clients. More of that here.
So how can you increase microbial diversity?
Think of increasing microbial diversity as the aim of the game here! It might sound complicated but it doesn’t need to be. Small, achievable goals are more than enough.
1. Increase plant-based fibre
Out of all the microbiomes in our body (vaginal, oral etc.) the gut microbiome is one that typically thrives most with a high level of microbial diversity. Basically, the more species of bacteria the better. How can we achieve more diversity of gut bugs? Well we used to think taking probiotic supplements was the way to go, but now we realise that it’s good ol’ fibre that seems to be most helpful at feeding species and encouraging a wider diversity. So hold off splashing out on probiotic supplements, and first think about increasing different types and amounts of fibre in your diet.
Talking numbers, we’re aiming for 30g for women, and 40g for men, and focusing on 30 different plant foods each week.
Think about a rainbow of colour, challenging yourself to buying a new plant each week, not shying away from fruit, leaning on nuts and seeds, exploring herbs and spices, and keeping the skin on fruits and veg - many of my clients are probably still traumatised by me recommending skin-on kiwi (honestly, not too fuzzy at all).
2. Aim for 1 portion of prebiotics daily
Drilling down into fibre more specifically now, the gut loves all fibre sources, but especially a type of plant-based fibre called prebiotics. These ferment in the large intestine where they feed the good bacteria. They’re very stable and can reach the lower intestine intact - without getting affected by stomach acid etc.
Types of prebiotics include:
onions, garlic, asparagus, artichoke, leeks, avocado
oats, barley, chicory root
bananas, apples
flaxseed, cocoa
See arty shot of me below, lovingly fondling an artichoke!
3. Include 1 portion of probiotic-rich food daily
As mentioned above, we used to think probiotics and probiotic-rich foods were the best ways to increase diversity, because we thought they repopulated the gut and 'topped up' the microbiome. We now know this isn't true. Once ingested, probiotic-rich foods travel through the digestive tract and come out the other end, rather than staying resident in our gut. That being said, as they travel through our digestive tract, they do exert beneficial effects - they interact with our immune cells, gut cells, dietary fibre and our host microbes that already live in our gut.
So focus on 1 portion daily, which would include:
Sauerkraut, kimchi
Live yogurt
Dairy or water kefir, kombucha, apple cider vinegar
Sourdough
Aged cheeses i.e. Parmesan, cheddar
Miso, natto, tempeh
4. Savour sleep (if you can)
Sleep, glorious sleep! Kinda obsessed with sleep over here. Life with a sleep-avoidant 3-year-old has got me good.
Latest evidence suggests a link between our gut microbiome and sleep. There is a positive association between quality and restful sleep, and improvements in gut diversity and a reduction in inflammation in the gut. Conversely, there’s a link between poor gut health and interrupted sleep, specifically that people with reduced microbial diversity tend to wake more frequently in the night.
I know, I know, I’m another health care professional banging on about sleep, but I work within a frame of pragmatic nutrition and lifestyle. So do whatever you can to improve sleep, if this is necessary for you. A 1% shift is still an improvement. Focus on your wind-down routine, try turning your phone onto airplane mode, enjoy an Epsom salt bath, or try a calmative herbal tea. I’m a big fan of Hampstead Tea’s lavender and valerian root infusion before bed.
5. Movement and exercise
Some interesting new research is shaping our knowledge around how exercise, independent of diet, is impacting out gut microbiomes. We’ve seen that moderate and intense exercise can positively impact our gut health, and there are a few theories behind this. Firstly, we know that the gut is home to 70% of the body’s immune system. Exercise can alter how pro- and anti-inflammatory compounds and immune cells function in the gut, for example downregulating pro-inflammatory cytokines and upregulating antioxidant enzymes. These immune cells live next to gut microbes and product antimicrobial factors needed for maintaining host-microbial homeostasis. Secondly, exercise might positively change the gut mucosal layer, a layer that works hard to protect our gut from pathogenic microbes sticking and causing problems.
Remember that mindful movement doesn’t need to be lycra and sweat, and what I believe is most important is finding something you enjoy so you’ll do it consistently.
6. Spend more time in nature
Finally, my last piece of advice is prioritising time in nature. Being outdoors and connecting with nature has a multitude of benefits across the board, but it’s also implicated in positive gut health outcomes. Studies have compared the gut diversity of those living in rural vs urban areas and those in rural settings have a higher amount of microbial diversity. It’s likely that microbes found in nature are able to transfer into your body - very cool.
A few recent studies have suggested that rubbing or dipping hands in soil and plant-based materials increases microbial diversity in the gut, and some smaller studies looking at children populations have shown that by introducing ‘time in nature’ interventions, or adding soil to the areas where children play at nurseries/daycare, has increased the diversity of beneficial bacteria on children’s skin and in their guts.
To reap benefits of nature from a gut health perspective, focus on getting outside often and breathing in lots of fresh air. If you live in urban spaces, spend plenty of time in your local park, or green areas. If you have a garden, maybe get a trowel out and start grubbing around in the soil. Your microbiome will thank you for it!
And there ya go
The Beth Edwards Nutrition take on ways to increase microbial diversity and therefore improve the health and ecology of your gut.
It’s clear that lots of lifestyle and nutrition recommendations support gut health, so feel free to pick the options that most resonate with you (& your gut).
Don’t forget to tell me how you’re getting on! Leave me a comment with the recommendation you’re most likely going to adopt.