Why the Microbiome is so important

Gut Microbiome

Functions of the large intestine

Absorbing water and ions – MOST water and ions are absorbed in the first part of the small intestine, called the duodenum.
Storing waste, called feces/ stool.
Housing beneficial bacteria – called the normal flora, microbiota, microbiome.

Look at your poop to understand if your large intestine is functioning properly.

Feces is composed of undigested fiber, some water, mucus (produced by goblet cells in the digestive tract to protect gut lining), dead intestinal epithelial cells, and bacteria. Excess mucus production is caused by inflammatory reactions to irritation or pathogens in the digestive tract. If you see mucus in your stool then you have inflammation in the digestive tract.

Microbiome – all the DNA (all the genomes) of all the organisms in the gut – approx. 3 million genes (humans have 23000 genes)

Microbiota/ normal flora – all the organisms

Organisms include: mostly bacteria (approx. 3000 different species), fungi, viruses, and archaea bacteria (primitive organisms can live in extreme environments)

Location of microbiota

Skin, vagina, and digestive tract, primarily the large intestine. Microorganism can be found in all parts of the body connected with the external environment except the urinary tract – there should never be microorganisms in the urinary system or in the urine.

We have approximately 30 trillion human cells, there are 100 trillion microorganisms in and on our body
Colonization begins during birth and movement through vaginal canal and contact with mom’s skin during breast feeding. This is why vaginal birth is best if c-section can be avoided.
Colonization is like growing a forest, takes a long time for various conditions to be good for various species – if antibiotic use, then can take up to 3 months to recolonize the digestive tract.
We can share microorganisms with intimate partners and between parents and children.

Functions of the microbiota

Regulating the immune system to tolerate food molecules – important in first 3 years of life to be exposed to beneficial bacteria – being “too clean” increases risk of allergies, sensitivities, autoimmune diseases, and increased severity of infections.
Preventing growth of harmful bacteria or yeast – during fermentation, some species like lactobacillus found in yogurt, will increase lactic acid production, that lowers pH (more acidic) and kills pathogenic bacteria, they can also make bacteriocins.
Producing vitamin K and biotin
Promoting growth of intestinal cells and helping maintain a healthy mucosal layer, reduces risk of colon cancer
Releasing minerals from food, such as magnesium, calcium, zinc, and iron
Promote the absorption of nutrients – vitamins, minerals, amino acids, fatty acids
Metabolizing carcinogens – such as benzopyrene (charred meat) and some toxins like acrylamide made from cooking fat and carbs at high temps – anything deep fried in batter
Fermenting (digesting in anaerobic environment) prebiotics – mostly soluble, insoluble, and resistant starch – we cannot digest fiber but our bacteria do.
- Soluble fiber – helps you feel full, draws water into the intestine to soften stool, food for bacteria – called a prebiotic. Examples of foods high in soluble fiber include beans, carrots, broccoli, avocado, pears, figs, apples, peaches, oats, nuts and seeds.
- Insoluble fiber – not soluble in water, adds bulk to bowel movements, food for bacteria. Examples of foods high in insoluble fiber include wheat bran, fruit with skins like apples, pears, peaches, legumes, potatoes, nuts and seeds.

Resistant starch – cooling starches after cooking (in fridge overnight) causes cross-links to form between glucose molecules making it hard for us to digest and then gut bacteria can consume it.

When bacteria ferment prebiotics they produce Short Chain Fatty Acids (SCFAs)

Benefits of SCFAs include:

Anti-inflammatory
Immunoregulatory
Anti-obesity
Stabilize blood sugar
Neuroprotective
Cognitive function
Stabilize mood molecules – serotonin, dopamine, oxytocin, acetylcholine
Anti-cancer
Cardio-protective

Fun Fact: Some studies have described that the gut microbiota of obese animals and humans exhibits a higher Firmicutes/Bacteroidetes ratio compared with normal-weight individuals

What damages our microbiota?

Pesticides and Herbicides
Toxins
EMFs (electrogamgnetic frequencies)
Alcohol
Trans fat
Excess sugar
Drugs/ meds
Processed food
Preservatives
pH changes
Stress hormones
Infections
Heavy metals
Forever chemicals
Microplastic and nanoplastic

How to improve the health of your microbiota organisms

Avoid:

Environmental toxins
Minimize exposure to EMFs (WiFi, Bluetooth, dirty electricity)
Alcohol
Refined sugars (fruits are ok because they contain fiber and micronutrients)
Soda/ energy drinks/ store-bought fruit juices
Sauces/ condiments/ salad dressings – make your own from healthy ingredients
Packaged/ processed foods
Trans fats – refined processed oils

Consume healthy whole foods, preferably organic (to avoid toxins like pesticides)

Vegetables, fruits, seeds, nuts, legumes, herbs, teas, honey, whole grains, wild fish, grass-fed meats, organic/ free range eggs, organic olive oil, avocado oil, coconut oil

Include high fiber foods (prebiotics): Consuming an adequate amount of dietary fiber (approx. 25g or more per day) is essential for promoting healthy digestion. Fiber adds bulk to the stool, prevents constipation, and supports regular bowel movements. It also serves as a prebiotic, promoting the growth of beneficial gut bacteria. Good sources of fiber include fruits, vegetables, whole grains, sprouts, and legumes.

Consume Probiotics: Probiotics are beneficial bacteria that can help improve digestion and promote a healthy gut. They can enhance the balance of gut flora, support immune function, and aid in the breakdown and absorption of nutrients. Probiotics can be found in fermented foods such as yogurt, sauerkraut, and kimchi, as well as in probiotic supplements. If you buy sauerkraut in a store, it will not contain probiotics because they pressure cook it to kill all microorganisms. It is easy to make your own probiotic fermented foods at home. (Avoid fermented foods if histamine intolerance or ulcerative colitis)

Time-restricted eating – eat in an 8-hour window so your digestive tract has 16 hours per day to rest and repair.