Gut health and the microbiota

The microbiome is made up of trillions of microorganisms from thousands of different species; these microorganisms are also called the microbiota. Most of this community of bacteria, fungi, parasites and viruses is helpful or harmless.^[1]

The mix of species in the microbiota can change with factors such as diet, medications and exercise. Scientists are only beginning to understand the broad role the microbiome plays in health.^[1]

A high-fiber diet has a particular effect on the types and amounts of microbiota in the gut. Microbes in the large intestine ferment fiber and produce short-chain fatty acids. Because these fibers feed the helpful microbiota, they are also called prebiotics.^[1]

The Turkish Dietary Guidelines (TÜBER) recommend that adults get at least 25 g of fiber a day. According to the guidelines, fiber matters for a healthy gut flora because it contains the prebiotics that helpful bacteria need; by adding bulk and softness to stool, it also helps your bowels work regularly and helps prevent constipation.^[2]

• Whole grain, oat or rye bread instead of white bread^[2]
• Bulgur instead of rice or pasta^[2]
• Whole fruit instead of fruit juice; fruits with an edible peel washed well and eaten with the peel^[2]
• Vegetables or a salad at every meal^[2]
• Legumes 2–3 times a week^[2]

Increasing prebiotic-rich foods all at once can cause gas and bloating, so adding them slowly is recommended.^[1]

Yogurt, kefir, some cheeses, fermented vegetables that have not been heat-treated, and boza (a fermented grain drink) are among the fermented foods that may contain live microorganisms. In some fermented foods, such as bread or heat-treated, pasteurized vegetables, the microorganisms used to make them are no longer alive when you eat them.^{[1, 2]}

The terms probiotic, fermented food and probiotic fermented food are often used interchangeably, and people expect the same health effect from all of them. International authorities, however, define these terms separately.^[2]

If your digestive symptoms come with any of the signs below, they may point to another health problem.^[4]

We work from a functional medicine perspective, and our priority is supporting your gut health. First, we look together at your eating pattern, your digestive symptoms and any test results you have.

Then we bring things like fiber, fermented foods and meal timing into your diet in steps that suit you. If needed, we plan personalized protocols such as a low FODMAP or elimination diet, and we look at supplements based on your needs and the medications you take. Sessions can be face to face or online.