Do you have the guts to be stronger, longer?
If you want to make sure your muscles stay stronger longer, you don't just want to do strength-training and aerobics and eat lean and plant-based proteins (though, of course, they're beneficial). A study published in Gut says that you also want to eat plenty of prebiotic foods, such as chicory root, legumes, lentils, onions, garlic, asparagus, oats, bananas, strawberries and citrus, that are loaded with inulin, resistant starches and soluble fiber. They nurture a gut bacteria called Roseburia inulinivorans, and when those microbes are happy, your muscles are happy.
Researchers looked at stool samples from 90 healthy 18- to 25-year-olds and 33 folks age 65 and older and measured their grip strength, leg-press and bench-press performances, and oxygen consumption while exercising (called VO2 max). Roseburia were the one group of bacteria that was associated with greater strength and muscle mass.
The older folks who had Roseburia inulinivorans in their stool samples had 29% higher grip strength and their peak oxygen intake didn't go up, indicating better fitness. In the younger group, the presence of the bacteria increased leg-press, bench-press and hand-grip strength.
Now, these findings may be a "Which came first, the chicken or the egg?" situation -- but I suspect the bacteria improve muscle strength, and stronger muscles help nurture the bacteria. So, to take advantage of this two-step dance, aim for 300 minutes weekly of aerobic and strength-building exercise and load your diet with a good supply of those prebiotic foods. For great recipes that include these nutrients, check out my "What to Eat When Cookbook."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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