Gut health is influenced by food, stress, medications, personal care products, your home environment, exercise and even time in nature can influence a microbiome. Restoring a healthy microbiome, therefore, takes a multifaceted approach.
Microbiome Diet
The number 1 influence on GI health is food. The food choices we make affect the gut microbiota in many ways. Its not surprising that the foods that are good for our overall health are the foods that are beneficial to the microbiome.
Your food choices can alter the gut microbiota in as little as 24 hours.
A diet that regularly includes a variety of healthy fiber rich, non-processed foods is ideal for the microbiome. The environment flourishes on a varied diet and this encourages diversity of microorganisms.
What Causes Leaky Gut ?
Fiber in the diet is so important as it is a major fuel source for the microbes. If there is insufficient fiber in the diet, then the microbes can start eating the protective mucous barrier on the gut wall. This can lead to leaky gut syndrome as the barrier is compromised and inflammatory bowel conditions such as colitis.
Fiber is considered a prebiotic food as is feeds the bacteria and allows them to flourish.
Leaky Gut means the intestinal barrier has been compromised and cell wall fragments and other debris can potentially move through the gut wall into the systemic circulation. This increases inflammation in the body and can lead to a higher risk of autoimmune conditions.
High Sugar foods have become a huge problem for the microbiome as sugar can stimulate the proliferation of microbes such as candida albicans. Candida can interfere with digestion and damage the gut wall. Refined sugars are not available to the microbes for food as they absorb too quickly. This encourages the microbes to feed on the mucous barrier on your gut wall damaging it and contributing to leaky gut.
Microbiome Enhancing Foods
Microbiome enhancing foods include
FOS and Inulin
- Garlic
- Leeks
- Banana
- Honey
- Tomato
- Rye
- Onion
Resistant Starch
- Potato (cooled)
- Green Bananas
- Lentils
- Rolled oats
- White beans
Fiber
- Fruit
- Vegetables
- Flax seeds
- Whole Grains
Polyphenols
- Blueberries
- Peaches
- Plums
- Cacao
- Strawberries
Other Prebiotic Foods
- Nuts-Cashews and pistachios
- Soybeans
- Beetroot
- Watermelon
- Dried fruit
- Pomegranate
Restore Gut Health
There are also some other considerations with optimizing Gut health
Increase time in Nature
Living close to a green space and or spending time in nature has been linked to increased diversity of microorganisms in the microbiome. Walking and spending time in nature can increase your exposure to microorganisms. They can come from surfaces touched and airborne sources. It’s a reminder of the importance of allowing children to play outside and get dirty. This significantly helps their biodiversity and immune system.
Exercise
Exercise is great for overall health and also the health of the microbiome. Moderate exercise that also includes some strength exercises can have a beneficial effect on the gut
Excessive exercise, however, may contribute to leaky gut and issues associated with the damage to the gut wall.
Stress
The digestion system is an organ system that is vulnerable to the effects of stress. Stress can affect the motility of the gut and the microbiome itself. Stress can increase inflammation in the gut and interfere with the balance of species present in the gut.
The gut is also considered to be the second brain and interference in the health of the microbiome can influence mood and anxiety symptoms.
Medications
Medication can have a huge impact on the microbiome and antibiotics have probably had the biggest impact due to high the amount of antibiotic use.
Antibiotics are nondiscriminatory and will kill off healthy bacteria as well as the infectious agent. Antibiotics will severely affect the diversity and numbers of healthy bacteria
It is always important to use antibiotics only when necessary and to help the gut recover with the use of prebiotics, probiotics and a healthy diet.
Home Environment
Our homes are where we tend to spend most of our time so the health of our homes will impact directly on our health as well
It is important to have a mold free environment. Damp rooms, bathrooms, and also dampness behind the walls can affect health when the toxins are inhaled.
These molds will affect health by causing fatigue, depression and many other disorders.
Chemicals used in the home will also affect the microbiome on the skin as well as the gut
Out gassing of carpets and furniture particularly in new homes can have a toxic affect on the body and will also affect the gut as the body tries to detoxify the chemicals
- To have a healthy home
- Have good ventilation
- Open windows to bring in fresh air
- Have a mold free home
- Use ecofriendly cleaning products
- Have plenty of plants to help absorb toxins
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