We humans co-exist with trillions of micro-organisms- in fact we are really only 1-10% human DNA and 90-99% bacterial DNA. We depend on our microbiome ( micro-organism environment) for our very existence. Research shows that our very thoughts and emotions are affected by the balance of bacteria in our guts. Perhaps sauerkraut can prevent a sour disposition.
This ecosystem of micro-organisms, most which reside in the gut but also in our mouth, throat, lungs and urogenital tract varies in each one of us and depends on our diet, ancestry, geographical location, stress levels, toxicity levels and even if you were breast fed or born by C section.
Your microbiome plays a major role in immunity, controlling inflammation, metabolic and hormonal balance etc. Your gut micro-organisms control your inflammatory response by triggering cytokines or messengers which are involved in regulating the immune response. Inflammation causes tiny tears in your gut wall lining leading to leaky gut and dysbiosis or overgrowth of unhealthy bacteria.
Some of the factors that cause imbalance to the microbiome and damage to tissue lining:
1. refined sugar
2. high fructose corn syrup
3. processed foods
4. GMO
5. Artificial sweetners
6. glyphosphate (round-up) and other pesticides
7. gluten and casein intolerance
8. antibiotics
9. proton pump inhibitors- block production of stomach acid
10. low HCL levels
11. deficient pancreatic enzymes
12. chlorinated water
13. chronic stress
Dysbiosis has been linked to mental illness, type 2 diabetes, asthma, sinusitis, various cancers and many other seemingly unrelated health problems.
We need to learn ways of living in harmony with our micro-organism friends by eating a healthy, unprocessed diet high in vegetable fibre, prebiotic foods like jerusalem artichoke, dandelion greens, onion, garlic and probiotic fermented foods such as sauerkraut, kefir and kimchi. If you suffer from SIBO- small intestinal bacterial overgrowth, you may need to avoid pre-biotic foods initially until the overgrowth is corrected and the gut healed.
It is also essential to eat an Anti-inflammatory diet ( see the new Anti-inflammatory food guide) and avoid trigger foods that trigger an inflammatory response. You may need to trial an elimination diet or use other allergy testing methods to see what your particular trigger foods are. The most common are wheat, cows milk, soy and sugar.
You can reduce inflammation and help heal the gut wall by avoiding these trigger foods, adding herbs and spices such as turmeric, ginger and slippery elm as well as consuming bone broth which is very healing to the mucosa. Increasing HCL levels in the stomach with herbal bitters, ginger or apple cider vinegar can also reduce risk of dysbiosis.
Reducing and managing stress is vitally important as high cortisol levels destabilize the gut lining and also contribute to poor sleep and insulin resistance.
Following a low glycemic index/load as well as an Anti-inflammatory diet can go a long way in keeping our friends happy and in balance.
1. "The Gut Microbiome Shapes Intestinal Immune Response" Nat Rev Immunol.2009 May: 9(5) 313-323
This ecosystem of micro-organisms, most which reside in the gut but also in our mouth, throat, lungs and urogenital tract varies in each one of us and depends on our diet, ancestry, geographical location, stress levels, toxicity levels and even if you were breast fed or born by C section.
Your microbiome plays a major role in immunity, controlling inflammation, metabolic and hormonal balance etc. Your gut micro-organisms control your inflammatory response by triggering cytokines or messengers which are involved in regulating the immune response. Inflammation causes tiny tears in your gut wall lining leading to leaky gut and dysbiosis or overgrowth of unhealthy bacteria.
Some of the factors that cause imbalance to the microbiome and damage to tissue lining:
1. refined sugar
2. high fructose corn syrup
3. processed foods
4. GMO
5. Artificial sweetners
6. glyphosphate (round-up) and other pesticides
7. gluten and casein intolerance
8. antibiotics
9. proton pump inhibitors- block production of stomach acid
10. low HCL levels
11. deficient pancreatic enzymes
12. chlorinated water
13. chronic stress
Dysbiosis has been linked to mental illness, type 2 diabetes, asthma, sinusitis, various cancers and many other seemingly unrelated health problems.
We need to learn ways of living in harmony with our micro-organism friends by eating a healthy, unprocessed diet high in vegetable fibre, prebiotic foods like jerusalem artichoke, dandelion greens, onion, garlic and probiotic fermented foods such as sauerkraut, kefir and kimchi. If you suffer from SIBO- small intestinal bacterial overgrowth, you may need to avoid pre-biotic foods initially until the overgrowth is corrected and the gut healed.
It is also essential to eat an Anti-inflammatory diet ( see the new Anti-inflammatory food guide) and avoid trigger foods that trigger an inflammatory response. You may need to trial an elimination diet or use other allergy testing methods to see what your particular trigger foods are. The most common are wheat, cows milk, soy and sugar.
You can reduce inflammation and help heal the gut wall by avoiding these trigger foods, adding herbs and spices such as turmeric, ginger and slippery elm as well as consuming bone broth which is very healing to the mucosa. Increasing HCL levels in the stomach with herbal bitters, ginger or apple cider vinegar can also reduce risk of dysbiosis.
Reducing and managing stress is vitally important as high cortisol levels destabilize the gut lining and also contribute to poor sleep and insulin resistance.
Following a low glycemic index/load as well as an Anti-inflammatory diet can go a long way in keeping our friends happy and in balance.
1. "The Gut Microbiome Shapes Intestinal Immune Response" Nat Rev Immunol.2009 May: 9(5) 313-323
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