Tigernuts as a high-quality food for the gut microbiome

“The interesting thing is that we can’t actually digest anything on our own.”
We need microbes for proper digestion.
The smallest viruses work with tiny bacteria, which cooperate with much larger yeasts and a huge human being.
Some bacteria play a much more important role than it may seem.
They lend us their skills.
They help us digest food.
They help reduce inflammation.
They lower the likelihood of autoimmune diseases.” — Hack Your Health: The Secrets of Your Gut

“What happens when we don’t eat enough fiber to feed our microbes?”
If you don’t feed your gut microbes fiber, they’ll start eating you.” — Hack Your Health: The Secrets of Your Gut

“Our gut bacteria only want a few grams of fiber from fruits and vegetables each day.”
It’s strange that this is such a challenge for us.
In the U.S., the current recommendation is 28 to 40 grams of fiber per day.
The average American only consumes 15 grams.
Microbiome research suggests we probably need more than 50 grams daily.” — Hack Your Health: The Secrets of Your Gut

“Whether or not you have meat on your plate — whether you’re vegan — doesn’t really matter.”
What matters most is getting a diverse range of plants on your plate — as many as you can — to feed your microbes.” — Hack Your Health: The Secrets of Your Gut

“Why eat vegetables?”
Of course, they contain lots of nutrients and fewer harmful substances than processed foods.
The difference between processed foods and vegetables is clear.
Processed foods are absorbed into the bloodstream within the first few centimeters of the small intestine.
The bloodstream gets flooded with sugar, which must be quickly transported into cells.
This puts stress on the body because — where does all that sugar go?
It has to be stored wherever possible.
But digestion of vegetables is much slower thanks to the fiber.
Some is digested and moves on, then a little more, and so on.
Even microbes in the colon benefit from it as a food source.
Digestion of fiber is completely different.
Instead of a sprint, it’s a long, slow walk.” — Hack Your Health: The Secrets of Your Gut

One of the main benefits of tigernuts is that they are an excellent prebiotic, which means they are quality food for probiotics — i.e., for bacteria beneficial to the digestive system, which are part of our gut microbiome. Tigernuts contain a high amount of fiber and healthy carbohydrates in the form of resistant starch, making them an excellent food source for our gut microbiome. What’s key for gut health, and overall health, is to ensure our gut microbiome is fed with quality food. That food consists primarily of unprocessed plant-based foods rich in fiber — especially fruits and vegetables — including the tuber known as tigernut. When our gut microbiome is well-fed, it benefits us. But if our diet lacks sufficient fiber and the microbiome begins to starve, it will naturally start feeding on us. To ensure our microbiome supports our digestion, we must take care of it and feed it regularly.

“What happens when we don’t eat enough fiber — the food that microbes feed on?”
“If you don’t feed your gut microbes fiber, they’ll start eating you.” — Hack Your Health: The Secrets of Your Gut

“Microbes are amazing. They help the body a lot.”
“But they are still microbes.”
“We must set a friendly boundary — the mucus layer.”
“Mucus works perfectly because it’s semi-permeable.”
“Nutrients and other substances pass through.”
“But microbes stay out.”
“When you stop eating fiber, gut microbes still need food.”
“So they start eating the mucus as an alternative source.”
“And the mucus layer gradually becomes thinner.”
“Your bacteria then reach areas of the body where they shouldn't be.”
“When local immune cells spot them, they go on the defense.”
“This can trigger inflammation and alter the microbial composition of the gut.”
“It’s one of the things that may lead to many conditions, such as inflammatory bowel disease or certain types of irritable bowel syndrome.” — Hack Your Health: The Secrets of Your Gut

Now that we know proper digestion requires a daily intake of fiber to nourish our gut microbiome, tigernuts — a completely hypoallergenic food suitable for everyone — take on an irreplaceable role among health-supporting foods. Another advantage is their naturally sweet taste, thanks to the carbohydrates they contain. We can enjoy them as a healthy treat that provides the body with energy while also satisfying sweet cravings. In today’s fast-paced world, we often don’t have time to eat, let alone consider whether we've had enough fruits or vegetables — and thus fed our gut microbiome. Tigernuts offer a solution to this problem. You can always carry them with you, and simply eating 50–150 grams of tigernuts at any time will feed your gut microbiome and help it work in your favor.

If this topic interests you, read more in the Health Benefits of Tigernuts described by Artificial Intelligence (AI) in the TIGERNUT section — HEALTH BENEFITS.