The human intestine contains over 100 trillion microbial cells. The microbiome consists of communities of symbiotic, commensal, and pathogenic bacteria (along with fungi and viruses) and is unique to each individual.
Most microbes are neutral or beneficial, but a minority are pathogenic. The beneficial bacteria produce specific B vitamins and vitamin K, break down toxins, produce digestive enzymes, help with the absorption of minerals, break down fatty acids, and stimulate the immune system.
A dysbiotic microbiome has been linked to diseases, including irritable bowel syndrome, Parkinson’s, autism, allergies, obesity, type 2 diabetes, depression and anxiety, colorectal cancer and even Covid 19.
Dr Leo Galland cited that – the impact of Covid 19 on the GI tract, even in people without digestive symptoms, can determine the outcome of severe infection and the risk of long Covid or post Covid. (dr.galland.com)
The role of the microbiome in obesity can be seen when germ-free mice are colonized with gut bacteria from obese ones. The result is that they gained weight. But when they are colonized with gut bacteria from lean ones, they do not gain weight. (Turnbaugh PJ, Ley RE, Mahowald Ma) In a discordant twin study, colonization from obese twins caused them to gain weight while colonization from their lean siblings did not. (Ridaura VK, Faith JJ, Rey Fe)
The microbiome may also play an important role in type 2 diabetes, insulin resistance, non-alcoholic fatty liver disease, proinflammatory activity, and influencing body weight. An increase in gut microbial diversity, along with specifically more butyrate-producing bacteria, may benefit insulin resistance and the risk of type two diabetes. (jamenetwork.com)
So how do we increase all these good bugs and reduce the bad ones?
You have to think of the microbiome as a garden. As we discussed, it contains flowers and weeds (good bacteria and not-so-good bacteria). We need to nurture the flowers by giving them healthy food. And weeding the weeds so they can’t take over. To begin weeding, start to reduce the amount of processed food and sugar you consume. The bad bugs love this type of food and consuming large amounts of it creates a vicious cycle. They crave it, you eat it, they grow.
Add in probiotic foods and supplements. This is the seed that makes the flowers. Think kombucha, miso, sauerkraut, natto, coconut kefir, beet kvass and a good probiotic supplement. Include pre-biotic food. This is a miracle growth for your seeds! Colourful fruits and vegetables containing polyphenols are a great way to add fibre to your gut. Other great choices are onions, green bananas, garlic, artichokes, asparagus, legumes, and soybeans.
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