Carbohydrates are one of the body’s main energy sources. But that’s not the only thing they do for us. Some carbs also play a crucial role in nourishing the microbes in our gut, something that can have far-reaching effects on our overall health.
These carbs are known as microbiota accessible carbohydrates (MACs), and they serve as essential fuel for the gut bacteria that keep our digestive system healthy.
Good health starts in the gut, and for strong gut health, we need those MACs.
What are microbiota accessible carbohydrates?
Microbiota accessible carbohydrates, or MACs, are complex carbohydrates that cannot be digested by our digestive enzymes but can be broken down by gut bacteria. While simple carbohydrates—commonly found in processed foods, white bread and pasta, and desserts—are easy to digest and can quickly be converted to fuel for energy, MACs pass through the small intestine relatively intact, becoming food for the good bacteria in our gut.
The science behind MACs and gut microbiota
MACs are a primary source of fuel for gut microbiota. They support gut microbiota in four key ways.
Nourish beneficial gut bacteria
The gut is home to a diverse range of bacteria, and many of them rely on MACs for survival. When our gut bacteria metabolize—or ferment—MACs, they produce compounds like short-chain fatty acids (SCFAs) that keep the bad bacteria at bay and help maintain the integrity of the gut lining. If your gut microbiota isn’t getting the “food” it needs, it will go to the only other carbohydrate source it has left: the protective mucus lining of your gut. Something we all want to avoid, as this makes it easier for dangerous microbes to penetrate the protective barrier our body has constructed to keep the bad bacteria out.
Promote a balanced gut microbiome
A diet rich in MACs can help foster a diverse and balanced microbiome. An imbalanced microbiome—meaning it doesn’t have the right mix of bacteria—can cause a variety of health issues, with gut troubles being just the beginning.
Support immune function
With a significant portion of the body’s immune cells being located in the gut, a healthy gut indirectly supports healthy immune function. MACs encourage the growth of beneficial bacteria that can help modulate immune responses and protect against harmful pathogens.
Improve metabolic health
Many MACs are also viscous, soluble fibers, which help support a healthier glycemic response to food. This is why “eat more fiber” is often the first bit of advice given when metabolic health issues arise.
Foods rich in microbiota accessible carbohydrates
With the typical modern diet being high in ultra-processed foods, it’s a lot harder to get MACs than it used to be, and sooner or later, most of us will feel the effects of this shift in the gut. If you run into gut trouble, shifting to a high-MAC diet (not to be confused with a Big Mac diet, which isn’t recommended) can help get things back on track.
MACs are found primarily in fiber-rich foods. Some especially good bacteria-promoting foods include any of the following:
Tips for adding more MACs to your diet
MAC food sources are widely available, but most people still struggle to get the fiber and complex carbohydrates they need on a regular basis. The average American consumes just 10–15 g of fiber per day, falling well short of the 25–38 g recommended by the U.S. Food and Drug Association (FDA).
If this sounds familiar, try one of these easy hacks to get more MACs in your diet.
Simple swaps for everyday meals
Snack on nuts. They’re easy to pack, easy to carry around, and more filling than most packaged snacks.
Add legumes to your meals. Make the most of your soups and salads by throwing in some extra beans or lentils.
Eat a veggie with every meal. Once you’re used to incorporating a veggie in every meal, a meal won’t feel complete without it—and your gut will thank you for it.
Choose whole wheat over white. Whether it’s bread, pasta, or rice, spring for the whole-wheat version whenever you can.
Finish with fruit. If you like to finish off a meal with something sweet, make it a handful of berries or some apple slices.
The MAC diet: Do it for your gut
Microbiota accessible carbohydrates are a key component of a healthy diet that supports overall health, starting in the gut. So don’t shy away from the unsung heroes of the carbohydrate world, because a healthy gut doesn’t just mean a healthier you—it means higher quality of life, too.
Unicity Balance and LiFiber are convenient ways to add more MACs to your diet and support gut health. Visit Unicity Shop today to learn more.
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