The tiny microbes living in your gut might be playing a bigger role in your health than you realize. Recent research has highlighted a particular gut microbe, Blastocystis, that’s linked to better blood sugar control, healthier cholesterol levels, and even weight management.
The Study at a Glance
Researchers analyzed nearly 57,000 participants across 30+ countries, looking at their gut microbiome, dietary habits, and health markers like blood sugar and cholesterol. Here’s what they found:
Blastocystis was present in only 14% of samples, but those who had it were more likely to have healthy blood pressure, cholesterol, and BMI.
This beneficial microbe was more common in people who ate fiber-rich, minimally processed plant-based foods.
A 6-month diet intervention showed that increasing fiber intake boosted Blastocystis levels and was associated with weight loss.
What Does This Mean for You?
Your gut health is influenced by what you eat, and certain microbes—like Blastocystis—seem to thrive in a fiber-rich environment. This supports better overall health. But it’s not just about one type of bacteria; a diverse gut microbiome is key, and that starts with eating a variety of whole, plant-based foods.
3 Takeaways for a Healthier Gut
Gut Health = Overall Health: Beneficial bacteria like Blastocystis thrive in healthy bodies, fueled by good nutrition and lifestyle habits.
Diversity Matters: Other gut bacteria may offer health benefits, so aim for a diverse diet.
Fiber is Your Friend: Focus on fiber-rich foods like whole grains, legumes, fruits, and vegetables. Women should aim for 30-35g/day, and men for 40-45g/day.
How to Get Started
To boost your gut health:
Include fruits, veggies, and whole grains at every meal.
Experiment with new plant-based recipes.
Gradually increase fiber intake to meet your daily target.
Healthy eating fuels healthy bacteria, which fuels a healthier you. Start today and let your gut guide the way!
References:
Asnicar F, Berry SE, Valdes AM, Nguyen LH, Piccinno G, Drew DA, et al. Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals. Nature Medicine. 2021 Jan 11;27.
Piperni E;Nguyen LH;Manghi P;Kim H;Pasolli E;Andreu-Sánchez S;Arrè A;Bermingham KM;Blanco-Míguez A;Manara S;Valles-Colomer M;Bakker E;Busonero F;Davies R;Fiorillo E;Giordano F;Hadjigeorgiou G;Leeming ER;Lobina M;Masala M;Maschio A;McIver LJ;Pala M;Pitzalis M;Wolf J;Fu J;Zhernakova A;Cacciò SM;Cucca F;Berry SE;Ercolini D;Chan AT;Huttenhower C;Spector TD;Segata N;Asnicar F. Intestinal Blastocystis is linked to healthier diets and more favorable cardiometabolic outcomes in 56,989 individuals from 32 countries. Cell [Internet]. 2024 [cited 2024 Sep 16];187(17).
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