Let’s talk about the role of the gut micro biome on health. You may be asking yourself, what is the gut micro biome? to put it simply.. there is an entire world of microbes living in your large intestine. Think about a rainforest, several different species of plants all doing a separate job, your gut houses roughly 100 trillion bacterial cells of around 1000 different species. This means humans have more bacterial cells than human cells. We live in symbiosis with this ecosystem of bacteria- they benefit us in several ways and in turn we provide food and shelter- both parties benefit. Side note: several surfaces of the human body have their own collection of protective bacteria but this is a story about the gut.
How does the micro biome affect health? The micro biome promotes normal intestinal function like motility (think constipation/diarrhea), nutrient absorption as well as synthesis of B vitamins and vitamin K, they create the majority of neurotransmitters like serotonin and dopamine (that’s right! made in your gut not your head), they protect us against infections (more than 75% of your immune system is housed in your gut), and finally it regulates metabolism and satiety with use of hormones. So you can see a more diverse micro biome would be healthier than a less diverse one.
Pathogenic bacteria and yeast (capable of causing disease) can increase cravings for refined carbohydrates and simple sugars possibly derailing any attempts at a healthy diet. Some people think this is an issue of willpower but these bugs can work against you. When your gut bugs are out of balance (good vs bad) it can create blood sugar imbalances and inflammation, inflammation can increase cortisol which leads to more fat storage, especially around the belly. An imbalanced gut biome can interfere in sleep quality- poor sleep is a risk factor for every disease imaginable, it can cause fatigue and depression, both of which interfere in our ability to act on our own behalf and make choices that align with our goals. Decreased vitamin synthesis and absorption can lead to cravings and low energy.
How do I know if I have an unhealthy gut micro biome? the most obvious symptoms are undigested food in your stool, gas, bloating, diarrhea, constipation, reflux but less obvious symptoms are: acne, eczema, asthma, allergies, autism, autoimmunity, dementia, depression/anxiety, Parkinson’s, Fibromyalgia, heart disease…. HOW ARE THIS MANY CONDITIONS RELATED TO MY GUT?! The short answer is INFLAMMATION.
The digestive tract is the leading cause of systemic inflammation (inflammation through your whole body), inflammation causes several symptoms like: fatigue, depression, brain fog, insomnia, skin conditions, and hormone imbalances. Because your gut houses the majority of your immune system, a dysfunctional micro biome can cause autoimmunity. If you’re not absorbing nutrients you may have dry, thin hair, dry skin, weight gain, high blood sugar and high cholesterol.
What causes an unhealthy gut? studies show people living in industrialized societies tend to have a less diverse gut biome than those living in developing countries, that is because the environment is a major source of bacteria: dirt, animals, nature, etc. Westernized societies have become incredibly sterile and hygienic (especially this last year) we are disconnected from our sources of bacteria. We have less exposure to protective bacteria due to overuse of antibiotics, antibacterial soaps, and elective C-sections. The other HUGE contributors to the health of our guts are the
Standard American Diet (SAD) and processed foods. For example: a 2015 review paper published in an autoimmune journal found food additives like emulsifiers, solvents, gluten and transglutaminases cause a condition called Leaky Gut, this condition plays a major role in the development of autoimmune diseases. Changes to the micro biome was also observed with the use of artificial sweeteners, like splenda, equal, sweet n low,
etc were associated with metabolic syndrome, larger waistlines and elevated blood sugars. The researchers performed testing on the gut biome of people consuming these fake sugars and found changes in diversity and quality of the bacteria leading to inflammation. Some of the differences they found in the bacteria actually cause you to absorb more calories from your diet!
Along the same lines as processed foods is inflammatory foods like gluten, factory farmed dairy and processed soy products, these foods are called inflammatory because they can cause the immune system to react and attack. I have seen patients resolved numerous health complaints by eliminating these three things. We could not talk about gut health without at lease briefly discussing the role of STRESS. To put it bluntly, stress causes gut damage, it damages the mucosal membrane, decreases blood flow to the gut, suppresses the production of stomach acid and slows motility. Long term stress can cause immunosuppression (low functioning immune system). Stress can be emotional or physical. Stress is a major factor in Crohn’s disease flares and it can make gut infections worse.
What can I do to improve my gut biome?
- Eat to regulate blood sugar and decrease inflammation: you do this my eating REAL FOOD not things that come in a bag or a box but things like all the vegetables and fruit from the rainbow, protein from quality sources, and healthy fats like olive oil and avocados.
- Eat fermentable fibers: this is food for your protective bacteria, things like sweet potatoes, legumes, green bananas and plantains
- Eat fermented foods: sauerkraut, kimchi, kefir, probiotics
- Prioritize sleep and exercise: both improve the internal environment for your bacteria and a quality environment supports quality bacteria
- Avoid stress where possible and manage the stress that cant be avoided
- LASTLY, schedule an appointment with me, your friendly functional medicine provider for specific gut testing and treatment
Final thought, fixes that don’t involve some personal work and effort don’t exist. This is true of gut health but also overall health and life in general. Your gut bacteria work really hard for you so take very good care of them.