Microbiome-approved Asparagus Soup

The fascinating microbial ecosystem that lives in your gut (microbiome), as well as the compounds they produce, modulate vital functions that affect your metabolism, your immune system and your overall health.

Among the factors known to have an effect on your microbiome composition and diversity, your diet is the most important. One way or another, everything you eat has an effect on your microbiome. [1]

One of the strongest contenders for the gold medal in the quest for the title as the best food for your microbiome is asparagus. 

Asparagus are not only delicious, but they have been used therapeutically over many centuries given their anti-inflammatory, antioxidant and anti-hepatotoxic properties. [2, 3]

Asparagus are one of the best prebiotic foods and as such, they serve as food for your microbiome. When the beneficial bacteria in your gut are fed healthy prebiotic foods, they thrive, grow, and release short chain fatty acids (SCFA) as part of their metabolism. SCFA (such as butyrate) which serve as fuel to the bacteria themselves, but also to your intestinal cells. 

Keep in mind that the cells of your intestines regenerate every 3-5 days, so SCFA serve to facilitate new cell growth and repair of damaged intestinal cells. Maintaining the integrity of your intestines in prime shape is crucial for your health and that of your microbiome.  [4, 5, 6]

SCFA also help maintain the pH of your intestines low, which helps to:  

💚 inhibit the growth of pathogenic bacteria

💚 optimize mineral absorption 

💚 promote bile secretion, which is crucial for elimination of hormones and toxins and fat absorption, including fat-soluble vitamins. 

Eating a wide variety of prebiotic foods, such as asparagus, leek and garlic (all ingredients of this recipe), may help you get rid of cravings, promote weight loss, reduce inflammation and improve your mood. [4, 7]

Asparagus are the best food source of glutathione, which plays a pivotal role in scavenging and neutralizing free radicals, as well as enhancing liver detoxification and modulating the immune system. [7, 8] 

Various chronic, age-related conditions such as premature aging, cognitive decline, Alzheimer’s, stroke and cancer, are often associated with suboptimal or deficient glutathione levels. 

Glutathione content in foods is affected by heat and the form of cooking. Steaming asparagus for 3-4 min does not seem to lead to glutathione loss. [9]

Asparagus are low in calories and high in fiber, both crucial for maintaining a healthy weight and optimal blood sugar levels. Insulin resistance is driven in part by excess body fat and constant elevated levels of blood sugar, and it is one of the driving factors leading to obesity, PCOS, demencia, hipertension, cancer and other conditions. [10]

Last, but not least, asparagus are good sources of vitamin K1. One cup of asparagus contains 55.7 mcg – 70% of the dietary daily requirement in the USA. [11] 

Vitamin K1 is needed for proper blood clotting and healthy wound healing. [12]

Since vitamin K is fat-souluble, it is best to eat food sources of this vitamin with healthy fats – extra-virgin olive oil, grass-fed ghee or butter, avocado, etc.