The surprising problem with high protein diets

By now you know, the key to good health is in your gut. The balance of bacteria in your gut plays a role in everything from how well you fight off a cold to how sharp you stay into old age.

In fact, the microbes living inside of you influence pretty much every aspect of your health and well-being. That means, if you want to stay healthy, balancing your microbiome should be your first priority…

There are a few obvious steps you can take to maintain or restore your gut health, like taking probiotics, limiting your use of antibiotics and eating a healthy diet. But when it comes to diet, there are still a lot of unanswered questions about what kind is best for your microbiome…

Cooperation is key

Researchers from the University of Sydney recently discovered a few important dietary tips for those looking to balance their gut bacteria and achieve better health….

First and foremost, you need to eat food that promotes cooperation between you and your gut bacteria. Because while some eating habits encourage your gut bacteria to work for you, others cause gut bacteria to go rogue and work against you.

So how can you encourage cooperation rather than mischief in your microbiome?

Well, according to researchers, it all comes down to your protein-carbohydrate ratio. You need to eat one of these dietary staples in more abundance than the other to maintain microbial balance. And you may be surprised which one…

High-carb vs. high-protein

Researchers found that people who ate high-carb diets had more positive interactions in their microbiome than people who ate high-protein diets. I know this is shocking news for people on low-carb diets, so let me explain why it’s the case…

According to researchers, high protein diets provide your body with a lot of nitrogen — possibly too much. Now, your gut bacteria needs nitrogen to survive. In fact, nitrogen causes gut bacteria to propagate and thrive. But here’s the catch…

If your gut bacteria gets too much nitrogen, it can go rogue. It propagates so easily that it doesn’t need you, its host, anymore for nutrition. And it’s less likely to create a beneficial relationship with your body. This uncontrolled gut bacteria can then turn against you, cause inflammation and other health problems.

On the other hand, balancing your meat intake with higher carb intake, keeps your gut bacteria dependent on you for its sustenance, which makes it more inclined to work for the good of your whole body, rather than just its own good. That’s because carbs contain a food source for gut bacteria (fiber) that is harder to break down. This prevents the bacteria from growing at an uncontrolled and unhealthy pace.

So if you want to keep your microbiome from becoming selfish, nitrogen-drunk monsters, stick to a daily protein intake that’s around 56 grams per day if you’re a man and 46 grams per day if you’re a woman. If you wonder what that looks like — a cup of Greek yogurt, three ounces of roast turkey, two large eggs and a stick of mozzarella string cheese would get you there.

You should also steer clear of simple carbohydrates and eat the right carbs… choose high-fiber, complex carbohydrates like oats, barley, quinoa, sorghum, spelt, rye, fruits, vegetables and legumes. These are the healthiest for your gut and your body.

Sources:

1. J. Holmes, et al. “Diet-Microbiome Interactions in Health Are Controlled by Intestinal Nitrogen Source Constraints.” Cell Metabolism, 2016.

2. “Nitrogen holds the key to healthy gut bacteria.” Special Broadcasting Service. http://www.sbs.com.au. Retrieved November 28, 2016.

3. “The Recommended Daily Protein for Men vs. Women.” The San Francisco Chronicle. http://healthyeating.sfgate.com. Retrieved November 28, 2016.