Balance blood sugar and feed your ‘good’ bacteria with this one food

Imagine you’re about to bite into a juicy burger with fries and a side salad…

Do you stop and think about how each morsel you put into your mouth is either fueling the bad bacteria or feeding the good bacteria in your gut?

I know I don’t give my gut bacteria much thought when I’m digging into a delicious meal. But I should. And so should you… especially if you want balanced blood sugar.

Science shows that the bacteria in your gut directly affects your blood sugar. And what you eat directly affects the bacteria in your gut. So, if you want better blood sugar, you have to get strategic about feeding those healthy bacteria.

The easiest way to do that is to find out what foods make your healthy bacteria happy and eat more of them. And I’ll tell the first food you should put on your shopping list… white button mushrooms.

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Why you should eat white button mushrooms

If you want to feed the healthy bacteria in your gut and balance your blood sugar, the latest research shows you should start eating more white button mushrooms.

In a recent study from Penn State, mice who ate white button mushrooms changed the makeup of their gut bacteria in a way that improved their blood sugar.

They had more of a gut bacterium called Prevotella, which produced short-chain fatty acids (specifically propionate and succinate). Past research shows that that succinate and propionate alter gene expression in a way that affects the way your body manages blood sugar.

So, it’s no surprise then, that mice who ate the white button mushrooms had a better balance of insulin and glucagon, a hormone that turns stored glucose into usable glucose.

Basically, their bodies were managing blood sugar better. And yours could do the same…. if you eat more white button mushrooms.

Try the white button mushroom test

White button mushrooms are an important source of prebiotic fiber, which not only feeds the healthy bacteria in the gut of mice, it feeds the healthy bacteria in your gut too.

So, why not try the white button mushroom test at home?

Read: 10+ ways mushrooms protect your body like nothing else

Eat white button mushrooms daily and watch what happens to your blood sugar. There’s nothing safer than an innocent white button mushroom, after all. So, you have nothing to lose.

But exactly how much white button mushrooms should you eat?

In the study, mice received one daily serving. For us, one daily serving is about three ounces.

You can sauté them and eat them as a side dish. Add them to an omelet. Put them in a salad. Or snack on them with a healthy dip. Just give them a shot and start giving your gut bacteria the fuel it needs to keep your blood sugar balanced.

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Jenny Smiechowski

By Jenny Smiechowski

Jenny Smiechowski is a Chicago-based freelance writer who specializes in health, nutrition and the environment. Her work has appeared in online and print publications like Chicagoland Gardening magazine, Organic Lifestyle Magazine, BetterLife Magazine,, and