The Gut Microbiome & Aviation Professionals

Pilots, air traffic controllers, and flight attendants have unique lifestyle challenges that influence the precious balance of the gut microbiome. Like everyone, fluctuations in sleep, exercise, eating patterns, and nutrient intake will alter the microbes living in the digestive tract. What makes aviation professionals unique is the lack of consistency in routine and being strapped for sleep. It’s difficult to have sustained eating, physical activity, and sleep patterns leading to inconsistent changes that influence the gut microbiomes. The gut microbiome has been linked to mental health, cardiovascular disease, metabolic conditions, body weight, and more. For pilots and ATC this could make it harder to achieve FAA medical requirements and being Fit to Fly.

Gut health and the gut microbiome have been receiving a lot of attention in both the media and in scientific research, and for good reason! Several studies have demonstrated the unique differences in gut microbes for pilots. Our bodies host viruses, bacteria, and fungi on our skin, noses, and guts. How those microbes are distributed can be positive for us (synergistic) or negative (antagonistic) depending on the balance and what the microbes need. Our gut team can help us have healthier and easier bowel movements, improve our mental health, decrease our risk for heart disease, help control blood sugar levels, and improve quality of life. Now the opposite can also be true if you have an imbalance of microbes and a higher prevalence of antagonist pathogens.

Probiotics and Prebiotics

With all we've learned about the gut microbiome, it's no surprise that probiotics and prebiotics have become increasingly popular. Probiotics contain live microorganisms, while prebiotics are the fibers that nourish the beneficial bacteria already living in your gut. However, choosing the right probiotic isn't always straightforward. Different products contain different strains and amounts of bacteria, and the benefits can vary depending on your individual health needs. In some cases, healthcare providers may recommend stool testing to better understand your gut microbiome and determine whether targeted interventions may be helpful.

Although probiotics are generally considered safe for most people, some people can have adverse experiences. In fact, one published case report described a pilot who experienced worsening gastrointestinal symptoms and brain fog after beginning a probiotic supplement. While this appears to be uncommon, it highlights the importance of working with a qualified healthcare professional when considering supplements. More importantly, many of the benefits associated with a healthy gut microbiome can be achieved through nutrition before adding a supplement.

Fruits, Veggies, & Whole Grains = Fiber Power

One of the most effective ways to support your gut microbiome is by eating a wide variety of plant foods. Fruits, vegetables, whole grains, legumes, nuts, and seeds provide fiber, phytonutrients, and antioxidants that help beneficial gut bacteria thrive. Because we can't digest many types of fiber ourselves, those fibers become food for our gut microbes, helping them produce compounds that support digestion, metabolism, immune function, and overall health. As you increase your fiber intake, be sure to increase your water intake as well, and make changes gradually to minimize digestive discomfort. For aviation professionals, small, consistent improvements in dietary variety can go a long way toward supporting gut health and overall performance.

Looking for an easy place to start? Focus on adding more fiber-rich plant foods to your travel routine rather than overhauling your entire diet. Try these easy, high fiber snacks: Bada Beans, Brad's Crunchy Kale, Three Farmers Dried Lentils, or mixed nuts!

For meals on the go, build salads with a variety of whole grains like farro or quinoa and add beans such as chickpeas, black beans, or pinto beans for extra fiber and protein.