Mammas and Microbiomes
What is the Microbiome?
The microbiome is all the rage nowadays. The good bugs in your gut can impact almost every process in your body. Their job is to basically extract the nutrients and vitamins from the food we eat, and send all the rest to be expelled. They are best known for their role in metabolism and immunity, however there is more research coming out everyday that continues to reveal the true wonders of the amazing little bugs that lie inside of our stomachs.
Women experience changes in almost every part of their bodies during pregnancy, and their microbiomes are no different. Remember that this is the time when your babba’s microbiome is starting to develop as well, so promoting a healthy gut can set him/her up for a happy and healthy life. According to a 2107 study titled, The Maternal Gut Microbiome During Pregnancy, the biggest factors when it comes to the microbiome, are diet and genetics. Specifically, the microbiome of an infant develops around the same time as the neurological systems of the baby, and we are seeing now that the health of the gut may have a lot to do with the health of the brain and many other systems in the body (Edwards, Cunnigham, Dunlop, Corwin, 2017) .
Research on the microbiome is still relatively new and not very abundant, but even so, it has been catapulting modern day science to a whole other level. Let’s be on the pulse of science together!
How Do You Promote Your Microbiome?
A study done by the Department of Food Science and Human Nutrition and Division of Nutritional Sciences, at the University of Illinois, noted that the composition of the diet, habitual dietary intake, and small dietary changes can all impact the microbes in the gut. This speaks volumes as to how important it is not only for our own health, but for the health of our children, and even grandchildren, that we are eating in a way that supports our microbiota. It is critical that we develop good habits for ourselves, in order to best nourish our bodies and our children (Holscher, 2017).
When looking at the microbiome, we are concerned about two major aspects. Our prebiotics and our probiotics. Let’s take a look at what they entail.
1. Prebiotics: Prebiotics help to feed those good bacteria that are oh so important for our microbiomes. The best ways to get them are with fiber, fiber, and more fiber! Fiber is what helps those gut bug get strong!
*Great Sources of Fiber: Ground flax seeds, basically all fruits and veggies (with the skin on), oats, grains, etc.
2. Probiotics: These are the good bacteria in our bellies that help keep so many aspects of our bodies running smoothly.
*Great Sources of Probiotics: Yogurt, sauerkraut, sour dough bread.
Some of the probiotic supplements on the market are good, but they only have certain types of probiotics in them. Every single person has a different microbiome, so it is impossible to bottle all of the possible bacteria into one product. That being said, many doctors are very particular as to what types of probiotics they want their pregnant patients to take, if at all, so if you are considering taking an oral probiotic during pregnancy, please be sure to consult your doctor before consuming anything. The best way to get your probiotics, however, is through your diet.
*It should also be noted that while kombucha is very popular these days, specifically for its abundance of probiotics, most doctors do not recommend consumption of kombucha during pregnancy due to its alcohol content. Many women see it as a delicious bubbly drink (and so do we), but many may not be aware of the fact that there is actually alcohol in most kombuchas. Most of them are marked as an alcohol containing product, but it can be easy to miss. That being said, there are also some doctors who are totally okay with their patients consuming it in small amounts during pregnancy. If you are thinking about drinking kombucha for its probiotic benefits, know that there are plenty of other ways to consume probiotics, and please also make sure to discuss with your doctor in order to make a decision that is best for you and your babba.
*It is also important to note that although we want to make sure that we are getting a lot of good bacteria into our tummies, we also want to be careful of not allowing the bad bacteria to take over, especially when pregnant. Food based probiotics, such as sourdough bread and yogurt are the safest ways to get your probiotics in, but again, please consult your doctor and/or prenatal nutritionist before consuming any type of probiotic.
Feed those bugs mammas!
