Cultivate a Healthy Gut Microbiome

To understand how to achieve a healthy gut, let’s first understand what the gut is made of.

What is the gut microbiome?

All the organisms living in the digestive system from bacteria, viruses, and fungi. There are trillions of bacteria living in the gut. Their life span is approximately 20 minutes, therefore over 24 hours, they can run 72 lifespans! Their short life means the gut microbiome is constantly in flux from different meals, supplements, stress, antibiotics, or other factors that affect the bacteria.

The microbiota genes (the collection of microorganisms that live in a specific environment, such as the human body) outnumber human genes by 100:1, so they are a massive part of us.

The gut bacteria perform various tasks in return for the beautiful home provided for them. Healthy gut bacteria produce vitamins such as Vitamin K and B12, neurotransmitters, and regulate the immune system, decrease inflammation and metabolism, and make food for the intestinal cells and support mood. Since these microscopic organisms do so much for us, it’s clear their health is inextricably intertwined with our own. 

Healthy Gut Functions: 

• Produces neurotransmitters (like Seratonin & GABA) for good mood
• Produce vitamins like Vitamin K and B12 
• Supports a healthy immune system 
• Protects against pathogens and toxins 
• Burns fat and regulates metabolism 
• Produce Butyrate: food for the intestinal cells 

The Gastrointestinal (GI) tract can operate completely independently of the brain, and it contains the enteric nervous system which boasts more than 100 million neurons. This is often referred to as the second brain. The GI tract communicates with the brain and the brain to the GI tract through the Vagus Nerve. This plays a fascinating role in mental health.

A dysbiotic gut contains a less diverse microbiota, meaning it is dominated by just a few species, which can wreak havoc on the system. The out-of-balance microbiota can increase inflammation and endotoxins. This can lead to leaky gut, which contributes to chronic systemic inflammation, and is linked to increased rates of depression and anxiety. The gut bacteria also can influence cravings. The dysbiotic bacteria predominantly feed on sugar and can send signals to the brain to increase sugar cravings for their own survival.

It is not a 1-way street, as mental health also influences gut health.

Mental wellness is communicated through the Vagus Nerve (a cranial nerve that carries sensory fibers that create a pathway that interfaces with the control of the heart, lungs, and digestive tract) and reducing stress can help to heal the gut such as deep breathing, cold exposure, and exercise to the gut to create health or dysbiosis. Therefore, techniques that tone the Vagus Nerve and reduce stress can help to heal the gut such a deep breathing, cold exposure, and exercise.

Imbalanced Microbiome Symptoms:

• Sugar cravings 
• Anxiety and Depression 
• Fatigue and brain fog 
• Weight gain 
• Gas, bloating, and abdominal pain 
• Diarrhea and constipation 
• Chronic inflammation 
• Acne and rashes 

Not surprisingly, our diet plays a huge role in the health of the microbiome. The healthy bacteria feed on fiber, this is the part of food that doesn’t get broken down. Unfortunately, the Western diet of meat and processed foods has drastically reduced fiber intake. “Staple” foods like white bread and fruit juice are processed to be devoid of fiber. Since the bad bacteria feed on sugar and simple carbohydrates, like white bread, pasta, and pastries, these should limited diet.

The microbiome superfoods include asparagus, garlic, artichoke, jicama, and onion. These contain inulin and arabinogalactans, specific types of fiber that healthy gut bacteria love. 

3 Diet changes to improve the health of the gut microbiome:

1. Limit added sugar to <25g a day
   This does not include whole foods like fruit.
   • Switch out table sugar for honey, agave, or maple syrup. 
   • Unhealthy microbes feed on sugar and lead to more sugar cravings.
2. Increase fiber intake: Aim for 25g a day
   Fiber is food for the healthy gut bacteria.
   • Tips: Eat whole grains (quinoa, brown rice, whole grain bread), increase vegetable intake and beans or legumes in the diet, and eat whole fruit rather than drinking fruit juice.
3. Increase Omega-3 fatty acids
   Omega-3s improve microbiota diversity (more diversity = healthier microbiota).
   • Foods high in Omega-3s: olive oil, nuts, seeds, olives, fish (salmon, trout, tuna, sardines, cod).

Cultivating a healthy gut microbiome is essential to achieving overall health in body and mind. The gut bacteria is affected by everything from daily food intake and supplements to stress and environmental factors. Ensuring you feed your gut with the proper ingredients is a recipe for a healthy GI, leading to a strengthened immune system, elevated mood, and a regulated metabolism (to name a few). As the “second brain” of the body, a healthy gut is the key to a healthy, well-functioning body. Feed the bacteria well!