A diversity of plants equals a diversity of gut microbes. Plant diversity in the diet is by far the number one indicator of gut health. Additionally, hidden sources of antibiotics exist in our environment including farmed fish, antibiotic residue on meats and in our water supply.ĭietary and lifestyle factors that improve gut health: Antibiotics take out both the good and bad microbes and it can take months to years, if ever, to regain the microbial diversity that an antibiotic wipes out. Antibiotics are prescribed to kill bacteria however, they are not selective when it comes to which bacteria they destroy. While I do believe there is a time and place for antibiotics, they tend to be overused. Ingredients such as emulsifiers, preservatives, hydrogenated oils and additives provide no benefit to our gut health. They cause a lack of microbial diversity, promote pro-inflammatory microbes and crowd out gut friendly foods in the diet. Sure, these foods are highly palatable, but unfortunately they contain ingredients that damage the gut microbiome. Bottom line: the bacteria in your gut can actually affect your cravings! Replace refined sugar and artificial sweeteners with natural sweeteners in moderation such as maple syrup, dates and date syrup. Additionally, if you frequently consume sugar you will produce a microbiome that is trained to process and crave sugary foods. Refined sugar impedes the growth of healthy gut bacteria. Studies show that artificial sweeteners induce dysbiosis…the main culprits being sucralose, aspartame and saccharin. Refined sugar and artificial sweeteners.It is best to limit these foods in the diet and opt for a more plant based diet. These foods increase the number of pro-inflammatory bacteria in the gut. Animal products (red meat, dairy and processed meat).On the flipside, there are diet and lifestyle factors we can adopt to ensure a robust microbiome and thus a healthy gut. Many factors contribute to an unhealthy gut. The result? An array of symptoms ranging from mood disorders, GI disorders, skin disorders and hormonal imbalances to allergies and chronic pain. Leaky gut allows for undigested food particles, toxins and microbes to spill out into the bloodstream. Once this happens we have a situation called leaky gut or increased intestinal permeability. Additionally, the tight junctions within the cell wall of the gut can start to loosen. Bad gut bugs are pro-inflammatory and when they crowd out the good bugs they start to damage the lining of the gut. the bad gut bugs outnumber the good gut bugs, we have a state of dysbiosis. When our gut microbes are out of balance, i.e. So how do we avoid it? First let’s look at what is happening in the gut to cause these symptoms. Symptoms of poor gut health include nausea, vomiting, diarrhea, constipation, gas, bloating and stomach pain. If you think of it a different way, gut disease is just that- ‘dis’–‘ease’, meaning lack of ease in the gut or digestive tract. Gut health collectively refers to the proper functioning of our digestive tract, the diversity of our microbiome and the absence of digestive illness or disorders. With this in mind, it is easy to see why it is so important to keep our gut functioning optimally. That is ten times the number of human cells in the body! The microbiome has the ability to communicate with our brain and our immune system, affect gene expression, control hunger and satiety and regulate hormones. Thirty-nine trillion of these microorganisms live in and on us. The microbiome is an entire ecosystem of microorganisms housed primarily in the large intestine or colon. Researchers now spend time focusing on the microbiome in the gut and its interplay with virtually every system in our bodies. But why is it so important? In order to answer this and other gut health related questions it is important to present a quick snapshot of the gut, the microbiome that it houses and its connection to our overall health.įor years the gut was regarded entirely as a digestive organ, a means for processing food and nutrients and disposing of waste. One glimpse into the current wellness space and you will find an abundance of information and research on the topic. Gut health is undoubtedly having its moment and it is not going anywhere anytime soon. By Jaime Bachtell-Shelbert January 27, 2021
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