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Are Lost and Found is currently filled with pants. I
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Scientists know that our microbiome, it's not just involved in digestion.
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It's intimately linked with so much of our overall health.
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It influences our immune system, our mental health, our cognition,
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and much much more. Some of these links are only
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beginning to be fully revealed.
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You're listening to Life Kit.
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I'm Mariyel Sagata and that was NPR Health correspondent Will Stone.
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The gut microbiome is a way of describing the literally
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trillions of microbes that populate our intestines.
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A lot of these are bacteria, but we also have
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other organisms in there, fungi and viruses. So you want
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to picture this packed, dense ecosystem that's alive within you.
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Now, given what scientists are discovering that the microbiome is
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important to our health, people want to hack it. They
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want to have the very best, healthiest microbiome possible, Will says.
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The problem is the science hasn't come quite that far yet.
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Scientists haven't quite figured out how to even define what
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is a healthy microbiome. There's a lot of variability when
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you look around the world, depending on where you live,
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your diet, all kinds of things, and so unless you
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are acutely ill and you are having symptoms, it's hard
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to pin down what is healthy.
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We do have some clues though. It seems that the
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more diverse your gut bacteria are, the better. Also, if
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your microbiome bounces back well from disruption like antibiotic use,
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that's a good sign.
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And another area that scientists can look at are the
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different groups of bacteria that are present in your microbiome,
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and we know that some are associated with better health
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when you look around the world. You see this.
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On this episode of Life Kit Best Practices for your
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Gut Microbiome. I talked to Will about probiotic supplements, microbiome tests,
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and what you eat, which is still the most important factor.
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Here forty eight teams.
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We want to be one of the soccer power houses
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that people talk.
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About sixteen cities.
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The joy of the World Cup is that it holds up
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a mirror to the society that surrounds it.
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One beautiful game.
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I think everyone knows that nothing is like a World
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Cup game.
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So listen to the Fresh Air podcast from NPR and whyy.
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It's easy to feel overwhelmed by skincare advice. Somewhere along
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the way, skincare got complicated and started to feel like
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slash skincare or find the link in the description for
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this episode. Well, there's a huge market for gut microbiome tests.
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Are any of these worth spending money on?
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The short answer is generally no, at least when you
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look around the huge variety of products out there. It's
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because they tend to overstate the science and be way
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ahead of the evidence. So just to run through a
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couple of these, You have these gut microbiome tests that
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you can buy. They're quite popular, and this isn't a
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test that your doctor orders because they think you have
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some illness. This is a test you would get commercially
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a couple hundred dollars to try to maybe optimize your
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microbiome or figure out what's wrong with it on your own.
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They'll give you hundreds of different measurements, and it looks
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pretty legit. I talked to doctor Alexander Koritz about them.
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He's a gi specialist and researcher at the University of Minnesota.
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He says he'll get patients who are worried about their
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gut health, maybe they'll have some symptoms, and they'll send
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him their results.
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He usually comes as an entire book, colorful with many,
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many entries of different bacterial species, fungal species, different tabolites.
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And I think the message the patient gets, well, gee,
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my doctor never did this kind of test thing, this,
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this amount of information, this is this looks very impressive.
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It must mean something, And the reality is it's unfortunately,
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it's not very informative at all.
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And the fundamental problem is when we already discussed, which
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is we don't have a definite consensus on what even
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is a healthy microbiome. But beyond that, we've also seen
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research that's shown the same patient with the same sample
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can send it to different companies and they get very
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different results. So it's not just interpretation. It's also kind
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of the reliability and variability you can get when you
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go out onto the market.
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Okay, so don't bother with the tests. And what about
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supplements like probiotics. For instance, if you walk into a
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health food store, there'll be shelves of many different probiotic
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capsules you can choose from.
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Yeah, and it can be pretty confusing, you know, to
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figure out is any of this worth my money? Now,
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probiotics can be helpful in specific circumstances, so for example,
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there's good evidence they can be beneficial for reducing the
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risk of diarrhea associated with antibiotic use, also for preventing
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traveler's diarrhea, or for preterm infants who are at risk of complications.
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These are a few examples where we have better data.
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But beyond that, the idea that most people who are
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otherwise healthy should be taking a probiotic daily to support
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their gut health, it's really not backed by science yet.
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There may be a day where we actually have more
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targeted probiotics that can help people, but we are just
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not at that point yet.
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And for the cases that you mentioned, it's only certain
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strains that help with those things, right, Like, you need
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to pay attention to which strain you're using if you
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want to, for instance, prevent traveler's diarrhea.
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That's right. Certain strains have been tested in high quality
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trials and been shown to be effective. One point that
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was made to me was you'll see sometimes marketing on
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these probiotics saying clinically tested. That didn't say they were effective,
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It just said they were tested. So you have to
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be mindful about what's actually being promised here and then
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what can be delivered by the evidence. I spoke to
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Hannah Holscher about this. She's at the University of Illinois
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Orbana Champaign, and she pointed me to a website called
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Usprobioticguide dot com that outlines in a very simple way
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the levels of evidence for each strain that's been studied
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and for which conditions.
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Okay, so what can people do, if anything, to try
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to optimize their gut microbiome.
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Yeah, the first place to start, and how you can
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make the most difference by far isn't any special gut
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hack or magic solution. It's simple stuff that all of
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us already know we should be doing for our overall health,
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and that's because our gut microbiome evolved with us and
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when we are healthy and thriving, so to our gut bacteria.
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Take a listen to doctor Fergus Shanahan. He's at the
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National Institute of Ireland and Cork and a longtime researcher
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and gut health.
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Like good sleep, plenty of exercise, fresh air, good food,
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good food meaning real food and not lots of low
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fiber ultra processed foods. Your mother probably told you all
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these things in different language, but all the things you
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were ever told, they're all good for your microbiome as well.
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There isn't any need for some health guru to come
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along and say, oh, I've got some major potion now
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that's going to improve your microbiome.
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Basically, he's like the gut researchers don't have some secret
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that they've been keeping from us that we all should know.
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It's just not the case yet.
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Any specifics that you learned about diet what we should
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be eating.
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Yeah, number one, without a doubt fiber and folks may
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have heard this, but most of us do not get
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enough fiber just in the and real kind of Western
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diet than most of us have. So you want to
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aim for anywhere from about twenty grams a day to
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forty depending on your age and sex. Thirty five grams
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is generally a good target. And it's not only the
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quantity of fiber. You want to make sure you're eating
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different types of fiber because this diversity in your diet
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ends up really supporting the microbes in your gut. I
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spoke to Hannah Holscher about this, and here's the advice
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she gave.
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If you picture the rainbow of types of foods that
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you can eat, fruits, vegetables, whole grains, nuts, and legomes,
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you're going to see all of these different colors of
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the rainbow. And that means these foods have different phytonutrients
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in them, and they have different fibers. And just like
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an apple tastes very different from an orange and tastes
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different from an avocado or broccoli, you know, they have
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different fibers in them and different phytoonutrients, and different microbes
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can go in and use those fibers as energy sources.
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Hannah has spent a lot of time doing well controlled
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trials where they feed people different foods and then see
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how that can influence your gut microbiome. One example, they
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did a trial with walnuts and they found that it
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enriched a bacteria called rose Buria, which is beneficial and
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linked to positive health. We do have some data showing
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that fermented food in particular can be pretty beneficial for
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lowering inflammation and overall gut microbiome diversity in health. So
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these are things like sauer kraut, kim chi, yogurt, but
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you want to look and see whether the yogurt has
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live cultures of bacteria in it, not highly processed kinds
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of yogurt with sugar and they don't actually have bacteria
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in it. Those are a couple examples of beneficial probiotics
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that you can get from your food.
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Okay, and then is there anything that people should avoid
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to help their gut microbiome?
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Yeah, so probably no big surprise here unless you really
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need it. Antibiotics tend to be overused, overprescribed, so try
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to avoid those when not necessary. Beyond that, Hannah and
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others brought up some of the usual culprits we hear
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when we talk about other issues with our health foods,
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like highly refined sugary that are low in fiber, sometimes
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called ultra processed foods. You want to try to keep
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those to a minimum. And you know, she's an advocate
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of moderation. You know, doesn't really think people need to
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be extreme here, but she says as much as you can. Unfortunately,
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alcohol is not great for our gut, and you know
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best to avoid that if you're concerned about supporting your
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gut microbiome. Will Stone, thank you so much, thanks for
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having me. It was fun all right.
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Time for a recap.
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Don't bother spending money on a gut microbiome test. They
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overstate the science and they're way ahead of the evidence.
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Some probiotic supplements have been shown to help with particular
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problem like travelers diarrhea and diarrhea associated with antibiotic use,
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but the idea that most people who are otherwise healthy
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should be taking a probiotic daily to support their gut
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health is not backed by science yet. We'll drop the
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names of a couple strains that are well studied in
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the show notes, and you can also check out a
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website called Usprobiotic guide dot com, which outlines the levels
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of evidence for each strain that's been studied and for
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which conditions. Now, the researchers who study the guts say
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the best thing you can do for your gut microbiome
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is eat enough fiber a day that's about twenty to
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forty grams a day, depending on your age and sex.
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Eat fermented foods like kimchi and yogurt, Cut down on
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ultraprocessed foods and alcohol, and only take antibiotics when you
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really need them. Also, get enough sleep and exercise.
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All right, that's our show.
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By the way, your phone is full of distractions, make
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sure it's full of good tips and practical advice too.
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The NPA app gives you access to world class reporting
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like what we have on Life Kit without a paywall,
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and with our push notifications, we'll keep you up to
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date to the second download the NPR app today. This
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episode of Life Kit was produced by Margaret Serino. It
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was edited by Megan Kin, Carmel Roth, and Lauren Gonzalez.
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Our digital editor is Malica garib and our visuals editor
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is c J.
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Rikolon.
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Our production team also includes Andy Tago, Claire Marie Schneider,
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and Sylvia Douglas. Engineering support comes from Peter Alena. Fact
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checking by Andrea Lopez Cruzsaldo. I'm Marie el Sagara, Thanks
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for listening.
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I'm consider this NPR's afternoon news podcast. We cover everything
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from politics, to the economy to the world, but every
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story starts with a question, and NPR we stand for
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your right to be curious. It makes sense if the
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biggest story of the day and what it means for
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you follow consider this wherever you get your podcasts.
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This week on Wait, Wait, Don't Tell Me, we ask
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comedy legend Robert Smigel about the moment he first knew
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he was funny.
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When I was like four or five, I could draw
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really well, so I could draw Fred Flintstone and Snoopy,
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and then probably a couple of years later, I started
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drawing them having sex.
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Listen to the Wait, Wait, Don't Tell Me podcast and
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the NPR app or wherever you get your podcasts.