The microbiome configuration for each one of us is unique, and it’s all about striking a harmonious balance and beneficial ratios of microbes that determine the health of the gut microbiome, and the immune system.We each have 3-4 pounds of bacteria in our gut that serve to support the digestion of food, synthesize B vitamins and Vitamin K, inhibit non-beneficial bacteria, stimulate and modulate the immune system, maintain mucosal barrier integrity and metabolize toxins of all kinds. A healthy microbiome does an amazing job of detoxification; an unhealthy one, well, not so much.
 
So, what exactly is the microbiome? The microbiome is the collection of all microbes, including bacteria, fungi, viruses, and their genes, that naturally live on our bodies and inside us. Dysbiosis is an imbalance of the microbiome. The human microbiome contains 100 trillion bacteria cells that exist in the mouth, intestinal tract, reproductive tract, and skin. The largest microbial population to exist in the human microbiome resides in the small and large intestine, which can be referred to as the "gut microbiome". The microbes in your microbiome help you digest your food, offer protection against dangerous bacteria and viruses, and keep your immune system responsive to your environment and running smoothly.  Did you know that 70-80% of your immune function resides within the GI tract? If your GI tract is awry, your immune system will be as well. And the 1st step to nourish your microbiome is to consume whole, unprocessed foods.
 
Functions of the Microbiome

• Modulate immune function

• Regulate gut motility

• Improve nutritional status  B vitamins, vitamin K, mineral absorption (Ca, Mg, Zn)

• Production of SCFAs

• Regulate metabolism

• Mood management

• Blood glucose control & insulin sensitivity

• Regulate hormones & neurotransmitters

• Metabolize procarcinogens & carcinogens

 
What may cause dysbiosis?

• Poor diet - a nutrient-poor diet allows the bad bacteria and yeast to grow in the gut, leading to a damaged ecosystem

• Medication overuse - anti-inflammatories, antibiotics, acid blocking drugs and steroids damage the gut or block normal digestive function; antibiotics wipe out the good bacteria along with the bad, and NSAIDs are a culprit of intestinal inflammation and permeability

• Infections and gut imbalances - these include SIBO, yeast overgrowth and parasites

• Toxic overload - including mercury & mold toxins

• Inadequate digestive enzymes - stress, acid-blocking medications & zinc deficiencies can all contribute to lack of adequate digestive enzyme function

• Hormonal Imbalances - lead to inflammation

• Chronic Stress alters your gut nervous system affecting the normal bacteria in the gut; high cortisol levels can increase gut inflammation, as can less oxygen delivery to the gut when you are stressed

How to Heal your GI Tract; the 5R Approach
5R program is a comprehensive approach to restore or normalize critical GI functions by reducing inflammation and providing supportive nutrients to help heal the GI tract.
 

• Remove offenders

• Replace missing components

• Reinoculate/repopulate

• Repair the barrier

• Rebalance the GI tract

 
Remove offenders – food allergens/triggers, medicines, microbes via an elimination diet

• A temporary elimination diet may be helpful to identify food triggers, reduce inflammation, support a healthy microbiome, reduce toxic burden, increase dietary phytochemicals to heal the gut, and promote greater body awareness to food.

 
Replace missing components – digestive enzymes, betaine HCl

• While we hear about the concerns of excessively high stomach acid, more frequently, an individual’s symptoms are ironically due to low stomach acid. Stomach acid, or Hcl, functions to eradicate pathogenic bacteria, allows for proper digestion of protein, signals other digestive organs to release juices & digestive enzymes, and releases intrinsic factor for B12 absorption. While not a diagnostic test per se, a simple baking soda test can be very helpful in identifying if you may have low or high stomach acid. To perform the baking soda test, simply mix ¼ tsp baking soda with 4 oz room temp water 1st thing in the morning; drink at a reasonable pace; set a timer for 5 minutes and note if/when you burp. If you have high stomach acid, the baking soda may feel quite relieving and you will burp. If you have low stomach acid, you will likely not burp in the first several minutes and you may find the baking soda leads to gastrointestinal upset.

 
Reinoculate/Repopulate – prebiotics, probiotics, and polyphenols

• Here is where the 3 P’s come into play – prebiotics, probiotics, and polyphenols. Prebiotics are nondigestible fibers that serve as the fuel for probiotics. Prebiotic fibers lead to the production of protective short-chain fatty acids (SCFAs), such as butyrate. Probiotics are the live, beneficial microbial organisms that help to facilitate proper digestion and absorption. Polyphenols are antioxidants that offer anti-inflammatory properties shown to increase beneficial microbes in the gut and inhibit the growth of pathogenic bacteria. Additionally, polyphenols boost the production of SCFAs.

• Dietary sources of prebiotics include:

  • Berries

  • Apples

  • Dandelion greens 

  • Jerusalem artichokes 

  • Garlic, Leeks, Onions

  • Asparagus

  • Jicama

  • Bananas

  • Seeds and nuts 

  • Beans, peas, and lentils

  • Whole grains such as barley, oats, and wheat bran

  • Dark chocolate and cocoa

  • Chicory root

• Dietary sources of probiotics include:

  • Apple cider vinegar

  • Kefir or yogurt – these may be dairy or plant based

  • Kimchi

  • Miso, natto, tempeh

  • Sauerkraut

  • Kombucha

• Dietary sources of polyphenols include:

  • Berries

  • Green tea & matcha

  • Coffee

  • Flax seed

  • Capers

  • Olives

  • Artichokes

  • Cherries

Repair the GI barrier – multivitamin/mineral, l-glutamine, zinc, omega-3 fatty acids

• Various nutrients and compounds are involved in repairing the lining of the GI tract. Zinc is crucial as approximately half of all the zinc eliminated from the body occurs through the gastrointestinal tract. Vitamin D plays a crucial role in maintaining proper intestinal barrier function offering anti-inflammatory and immunomodulating effects. L-glutamine is an amino acid that is a critical fuel source for the intestinal and immune cells, so essential for gut healing and repair. Omega-3 fatty acids provide anti-inflammatory and immunomodulatory benefits.

 
Rebalance the GI tract – lifestyle modifications

• Eat a diet with a variety of plant foods - lots of greens, & preferably organic. Do your best to limit intake of artificial ingredients, processed foods, added sugars, and alcohol. If appropriate, consider intermittent fasting to allow the gut proper time to rest. Aim to reduce your exposure to toxins and chemicals. Incorporate physical activity daily. Sleep well, or at least try to. ;)

Hope you're all adjusting to our time change! I will be grateful for each day, but no doubt, will eagerly await and accept the longer days of light in months to come. ;) 

Be well,
Natalie