How many grams of fiber and protein do you consume each day? Fiber and protein are the two most important macronutrients I focus on consuming each day. Today’s email highlights findings from a recent study that further explores the potential of prebiotics(fiber) in enhancing both muscle function and cognitive health in older adults. This fascinating research not only reinforces the importance of gut health but also illuminates how targeted nutritional interventions can support our aging populations more effectively.
The Study: A Deep Dive into Gut Health and Aging
The “Effect of gut microbiome modulation on muscle function and cognition: the PROMOTe randomized controlled trial” has brought to light the impactful role of prebiotics on our health. Conducted with a group of older twins, this study meticulously assessed how dietary prebiotics can influence muscle strength and cognitive abilities through gut microbiome modulation.
Key Findings of the Study:
- Cognitive Enhancement: Participants who received prebiotic supplements showed significant improvements in cognitive functions compared to those on a placebo. This suggests that prebiotics could play a crucial role in supporting cognitive health as we age.
- Gut Microbiome Alterations: The supplementation with prebiotics resulted in notable changes in the gut microbiome, particularly an increase in beneficial bacteria like Bifidobacterium, which is linked to both health and disease prevention.
- Safety and Tolerability: The prebiotic supplements were well-tolerated by participants, showcasing the feasibility of such interventions among older adults.
Although there was no changes in overall strength, the study was limited by not being able to measure the percentage of muscle mass change. They only muscle based trend that was measured was how quickly participants got up from sitting.
Practical Tips: Incorporating Prebiotics into Your Diet
To harness the benefits of prebiotics and support your gut microbiome, consider integrating the following prebiotic-rich foods into your daily diet:
- Chicory Roots: Known for its high inulin content, chicory can be added to salads or used as a coffee substitute. I get chicory every day in the mushroom coffee drink I have each morning from RYZE.
- Garlic and Onions: These everyday ingredients are not only flavorful but also boost your prebiotic intake.
- Bananas: Incorporate bananas into your breakfast or snacks for a mild prebiotic boost. Slightly unripened bananas also are a source of resistant starch.
- Barley and Oats: Ideal for heart health and rich in prebiotic fibers, they make excellent choices for breakfast cereals or baking ingredients.
- Apples: With a high pectin content, apples help promote the growth of beneficial bacteria in the gut. Keep in mind that Apples are consistently named in the Dirty Dozen List of foods, so buy organic.
Enhancing Your Health Regimen
Based on the study’s insights, here are some tailored suggestions to help you leverage the power of prebiotics:
- Daily Supplementation: Consider supplements that contain inulin and FOS to directly support your gut microbiome. My Favorite is a scoop of Fibermend powder from Thorne. For those of you who hate powders BIOTAGEN made by Klaire Labs is a great alternative. ( Both found at my online store – Fullscript)
- Regular Exercise: Complement your dietary efforts with regular physical activity to enhance muscle strength and cognitive function.
- Cognitive Exercises: Engage in activities and games that challenge your brain, as combined with a healthy diet, they can help maintain cognitive function.
What you should focus on:
This study not only highlights the importance of the gut-brain connection but also reinforces the need for comprehensive approaches to health and wellness, particularly as we age. By integrating prebiotic-rich foods into our diets and maintaining an active lifestyle, we can significantly enhance our quality of life and well-being.
Fiber– look to eat 35-45 grams of fiber each day. Google the words “Fiber Chart” to learn about which foods contain the most fiber.
Protein– The study used branch-chain amino acids along with prebiotics. Since both the placebo group and prebiotic group received the protein supplement, no differences were noted. The guidelines for protein intake are eating 1 gram of protein a day for every pound you optimally wish to weigh. If you want to weigh 150 lbs then consuming 150 grams of protein a day is optimal. This calculation should only be used if you are strength training and working on building muscle. If you are not then your goal should be 60-70% of that number.
I have been taking a 28-gram protein supplement each day to help me to get closer to my daily protein goals. So Lean and So Clean Plant based Proten Powder made by Ora is what I have found to be optimal for my family and me. Find it on Fullscript.
I am here to guide you through integrating these insights into your personal health strategy. Together, we can work towards not just living longer but living Better!
Yours in health,
