The Microbiota is the name given to the
trillions of microrganisms that inhabit
the intestines, skin, mouth, and the
vaginal tract.
Most of these microrganisms (100
trillion) are found in the intestines
(“gut flora”), and serve to:
• Protect the intestine from overgrowth
of “bad” bacteria, and inhibit the growth
of others such as E.coli that can cause
infections.
• Synthesize vitamins and proteins
• Help with digestion and absorption
• Stimulate immune function
An imbalance in species of bacteria
(Dysbiosis), may be associated with:
• Obesity
• Metabolic syndrome
• Inflammatory bowel diseases
• Irritable bowel syndrome
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• Atherosclerosis
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• Type 1 diabetes
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• Asthma
• Acne
• Eczema
• Celiac disease
• Autoimmune disease
How can we restore balance?
• Adequate sleep
• Stress management
• Avoid unnecessary antibiotic usage
• Eat regular, nutritionally balanced
meals throughout the day
• M ay wish to speak with your
healthcare provider about taking
pre- or probiotics
Can I just take a probiotic
and be fine?
Not really. The probiotics on the market are our best guess at which strains
confer health benefits as shown in the
literature. The most important thing
is to feed your gut flora prebiotics,
which are the fuel for the probiotics. So if you eat a diet lacking fiber,
fruits/veggies, and whole grains,
your intestinal bacteria will not have
enough fuel.
What else can I do to keep my gut
microbiota healthy?
• Check your Vitamin D status
• Omega 3 fatty acids EPA/DHA:
consume salmon/sardines 2x/week
• As an alternative to fish, you can take
an Omega-3 supplement (Nordic
Naturals Ultimate Omega-3 capsules)
• Eat fermented foods like Kefir,
sauerkraut or Kim Chee
• Lower sugar/highly refined food intake
- Increase your fiber from veggies,
fruits, intact whole grains (quinoa,
brown rice, amaranth, etc) as opposed to energy bars, protein bars,
whole grain snacks, or refined grain
bread products.
• Avoid sugar alcohols, (Sorbitol, Mannitol and Xylitol) “diet” products like
diet soda, sugar free ice cream, sugar
free yogurt, and sugar free/lower
sugar protein bars.
• Avoid inflammatory fats (margarine,
trans fats) and excessive saturated
fats (bacon, visibly fatty meats, etc).
Eggs are encouraged, and use olive oil,
avocado, walnuts, flax, and 2% dairy
products for your fat sources.
What can I do to support my
microbiota after taking antibiotics?
• Reinoculate the gut: Consume
probiotic and prebiotic rich foods
at every meal as possible
-Focus on soluble fiber from potatoes,
starchy vegetables, and peeled fruits
• Large quantities of insoluble fiber can
irritate the gut right after antibiotic
usage.
• Choose cooked vegetables over raw
vegetables and consume them in a
smaller amount.
Consider a probiotic supplement
for 6-8 weeks
• VSL#3 (very good for diarrhea,
order online or some pharmacies
may have)
• Culturelle (Target, Walmart)
• Prescript Assist (order online)
Cook with spices:
• Onion
• Garlic
• Ginger
• Tumeric (Curry)
• Thyme
• Rosemary (Italian)
• Oregano (Italian)
• Cinnamon (Oatmeal)
Where can I find these foods on
campus?
Most vendors on campus will provide
the listed foods on this handout.
PrebioticsProbiotics
· Garlic
· Leaks and onions
· Kimchi, Miso
· Sauerkraut (refrigerated, Bubba’s
brand sold at Whole Foods)
· Fibrous plants (Brussel sprouts,
broccoli,
spinach, kale, greens)
· Tempeh
· Low sugar Kombucha
· Nuts, dry roasted
· Fiber-rich fruits (pears, berries,
apples, slightly green bananas)
· I nulin
· O
at bran
· Barely
· Yogurt (Fage Greek 2%, Chobani)
· Kefir (low sugar)
· Brined olives
· Pickles (refrigerated only)
Insoluble FiberSoluble Fiber
· Greens (spinach, kale, collards,
arugula, watercress)
· Whole peas, snow peas, snap peas
· Green beans
· Kernel corn
· Bell peppers
· Eggplant
· Celery
· Onions, shallots, leaks, scallions,
garlic
· Cabbage, bok choy, Brussel sprouts
· Broccoli, cauliflower
· Carrots
· Winter squash (butternut, acorn,
Kabocha, pumpkin)
· Summer squash, peeled
· Starchy tubers
· Turnips
· Rutabagas
· Parsnips
· Beets
· Plantains
· Taro root
· Yuca
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Student
Health
Nutrition
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Student
Health
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DukeNutrition
Student Health
Nutrition
Services
Find us on Facebook
Follow us on Twitter @du_nutriti
Follow us on Twitter
Follow
us information
on Twitter @du_nutriti
For more
visit:
@du_nutrition
www.studentaffairs.duke.edu/
For more information visit:
studenthealth/nutrition-service
www.studentaffairs.duke.edu/
For studenthealth/nutrition-service
more information visit:
www.studentaffairs.
duke.edu/studenthealth/
nutrition-services