What is the Gut Microbiome?
how it effects your health
In this article, I cover why knowing how your gut microbiome works is relevant to your health and the direct impact it has on your immune system. What happens when the balance of bacteria gets skewed and typical symptoms of a microbial imbalance. How your diet, specifically fermented foods can help rebalance your microbiota and protect you against pathogens and disease. I also share my clinical experience of pre and probiotic supplements and why I don’t recommend them.
What is the GUT Microbiome?
Your gut microbiome, microbiota, or gut flora is located throughout your intestines. At a microscopic level it consists of trillions of bacteria, along with various microorganisms; fungi, parasites and viruses.
Your microbiome is initially determined by your DNA, but develops through different exposures of microorganisms. One of the first encounters of microorganisms you have is from your mother’s breast milk (if you were breastfed), or through the birth canal, (if she had a virginal birth). These microbes are known as Symbiotic microbes, beneficial to the body and your microbiota. Detrimental microbes are known as Pathogenic microbes (these are disease promoting) making you more susceptible to disease. However, in a healthy body, pathogenic and symbiotic microbiota coexist without any problems.
Your gut microbiota diversity, richness and composition is also important. It varies depending on multiple factors; your gender (from birth), microbial interactions, genes, diet, age, usage of antibiotics, exercise, smoking, and stress.
the Microbiome’s function
Look after your gut and it will look after you. Literally.
The microbiome is even labelled ‘a supporting organ’ because it plays so many key roles within the human body’s daily functions.
A healthy microbiome will provide protection from pathogenic organisms from entering your intestines and body. It also plays an important role in digesting foods and absorbing nutrients.
THE BIOLOGICAL bit
Our intestinal walls are made up of intestinal epithelial cells (IECs) and they need good bacteria to protect you against microbial infections, like E.Coli, Salmonella or H.Pylori. Sugars and milk are generally absorbed in the small intestine, but complex carbohydrates like starches and fibres aren’t as easy to digest and can travel down to the large intestine/bowel where microbiota and enzymes help to break the compounds down. During this process the fibres ferment and turn into SCFA’s (short chain fatty acids) which are helpful for muscle function and potentially the prevention of chronic diseases. This lowers the pH of the colon, which limits the growth of some harmful bacteria like Clostridium difficile. Studies have also concluded that SCFA’s are also crucial to digestive health and particularly helpful to bowel conditions like, IBS/D, Celiac disease, Ulcerative Colitis, Crohn’s disease.
Microbiota stimulates the immune system, helps to break down potentially toxic foods and synthesises certain vitamins and amino acids, including B vitamins and vitamin K. Key enzymes needed to form vitamin B12 are only found in bacteria, not in plants and animals.
digestive TIP
By increasing omega oils within your diet and or through supplementation, you can help reduce digestive related symptoms. *There are lots of other contributing factors that impact this too, balanced diet, stress, etc.
if your intestines aren’t healthy, neither are you.
Symptoms of Microbial Imbalance
A healthy microbiome is protected by good bacteria. Your body will reflect this, positively, or negatively.
a balanced Microbiome
Digestion is good, minimal symptoms
Cognitive function is sharp, minimal brain fog
Strong immunity, not often ill
No signs of irritable bowel disease (IBD or IBS)
Bone density is strong, fermented foods help extract minerals from foods you eat that strengthen your bones
Allergies are minimal, or non existent
No candida, thrush or yeast infections
Ease in joints and muscles
Healthy hormones, cycle on track
Sleep a solid 7-8 hours a night
a Microbiome out of balance
Allergies
Anxiety
Depression
Bloating
Excessive Gas
Constipation
Diarrhoea
Fatigue
Brain Fog
Inflammation
Hormonal imbalance
Insomnia
how the balance gets tipped
As we grow and develop, the health of our microbiome changes drastically.
A disturbance in the crucial microbial balance (pathogenic and symbiotic axis) is known as ‘Dysbiosis of the gut’.
Dysbiosis is essentially an imbalance of bacteria in the gut, either, 1) Loss of beneficial bacteria, 2) Overgrowth of potentially pathogenic bacteria, and or, 3) Loss of overall bacterial diversity.
Dysbiosis can be triggered by infectious illnesses, unhealthy processed foods / diets, a prolonged use of antibiotics, other bacteria destroying medications, a build up of contaminated food or drink, or accumulative toxins.
As a result, making the body more susceptible to disease.
However, one aspect we can make a huge impact with is our diet.
Foods are either beneficial to your health, or detrimental. End of.
Diet Affects Your Microbiome
feeding your microbiome
Your diet plays a large role in the kinds of microbiota that live in the colon.
A diet high in fibre affects the type and amount of microbiota in the intestines.
High fibre foods include - beans, avocado, Chia seeds, peas, collard greens, broccoli, oranges and sweet potato.
However, dietary fibre can only be broken down and fermented by enzymes from microbiota living in the colon. So if you have a microbial imbalance too much fibre can stuff you up and be constipating.
Getting the balance right is crucial.
I generally recommend a diet that is rich in plants (veggies), animal proteins, oily fish, plenty of fresh fruits with complex carbohydrates (little to no grains or refined carbohydrates) depending on your physical activity… and of course fermented foods!
Top Fermented Foods List
HEALing YOUR GUT & IMPROVing DIGESTION
Including at least one of these a day will start to improve the health of your microbiome.
PICKLED VEGGIES - Fermented veggies contain a ton of vitamins, minerals antioxidants and gut-friendly probiotic bacteria. Fermented pickles should be made with vegetables and brine (salt + water). Not all pickled veggies will be fermented. They need to say, ‘live, fermented, raw’ or ‘lactic acid fermented pickles’ and they are usually organic.
RAW CHEESES - Raw cheese means they have been made with unpasteurised milks. Usually from cows, goats, or sheep’s milk. The label should read ‘raw, unpasteurised and aged for 6 months or more’. This will mean the probiotics have populated the gut friendly bacteria; thermophillus, bifidus, bulgaricus and acidophilus. Fermented cheeses are great on salads, soups, or with crackers.
SAUERKRAUT - Sauerkraut is made from red or green cabbage, shredded and contained in an air-tight jar with a lot of salt and water over a period of time for the fermentation process to work. Rich in fibre, vitamin A, vitamin C, vitamin K and B vitamins. It’s also a great source of iron, copper, calcium, sodium, manganese and magnesium. Sauerkraut is one of my favourites, it’s so soothing to the intestinal gut and makes a great addition to a salad.
KIMCHI - Kimchi is generally made up of vegetables, with garlic, ginger, pepper, salt, sugar, chilli & fish sauce. Again, a transformation process called ‘Lacto-fermentation’ is caused by Lactic Acid Bacteria (LAB) buildup within an airtight container (either in fridge or at room temp), giving the fermented foods their sour flavour, sweet, salty flavour.
APPLE CIDER VINEGAR - Take 1 tsp daily before a main meal, in water as a shot, or as part of a dressing on your salad. Really ups the good bacteria in your gut. It’s brilliant to ward off sore throats, or parasitic diarrhea. Just make sure it says, ‘contains the mother’ as that will mean it has gone through a fermentation process, as not all have.
6. KEFIR - Kefir is fermented milk (either cows, goat, sheep, or coconut milk), it’s like liquidy yogurt. Originates from Russia and Turkey and ‘Keir’ means ‘feeling good’. It provides higher levels of nutrients than yogurt, specifically; vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics. It also contains a wider variety of organisms.
7. KOMBUCHA - Kombucha is a fizzy sweet and sour drink made with tea. It is made up of yeast, sugar, and black tea and left to infuse for a week or more. This fermentation process causes bacteria and acids to form a film on top of the liquid called a SCOBY (symbiotic colony of bacteria and yeast). Kombucha bacteria includes lactic-acid bacteria, which can work as a probiotic. Kombucha also contains a healthy dose of B vitamins, which protect you neurologically and provide your body with energy.
8. MISO - Miso is a well-known traditional Japanese fermented food, with a characteristic savoury flavour and aroma, predominately as the seasoning for a ‘miso soup’. Miso production involves a two-stage fermentation, where first a mould, such as Aspergillus oryzae, is inoculated onto a substrate to make koji. Subsequent fermentation, this time by bacteria and yeast, occurs when the koji is added to a salt and soybean mash, with the miso left to ferment for up to 2 years.
9. TEMPEH - originates from Indonesia, is made from whole soybeans that are cooked, fermented, and moulded into a block and has a nutty flavour. Additional ingredients are often added like brown rice, quinoa, or flax seeds, legumes, grains, nuts, or seeds, making it a very good source of protein and healthy fats, making it an ideal meat substitute.
10. NATTO SOYBEANS - Is a traditional Chinese food. Made by steaming or cooking the soybean seed. They are inoculated with the bacteria (Bacillus subtilis) and then let sit for an incubation period. Natto beans have a specific flavour and aroma with a slimy, sticky consistency. Natto possesses various therapeutic potentials.
11. YOGURT - Yogurt is made when heated milk is combined with bacteria, specifically Lactobacillus bulgaricus and Streptococcus thermophilus, and left to sit for several hours at a warm temperature (110-115°F). Additional types of lactobacilli and bifidobacteria are sometimes also added. The bacteria converts the sugar in milk, called lactose, to lactic acid, which thickens the milk and develops its distinctive tart flavour - delicious! Such an easy one to add into your diet.
PREBIOTIC FOODS: these include garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. However, eating a variety of fruits, vegetables and beans will also encompass dietary prebiotics.
There is obviously a lot more to a balanced diet than just fermented foods. A balanced diet that is right for you and your body. This is purely one element of consideration, but an important one to include.
What about supplements?
Pre and probiotics
There has been a lot of hype about pre and probiotics over the recent years, most people are taking them because they think it will help their gut. However, more recently there have been studies indicating that they can actually inhibit absorption particularly in the small intestines.
As a rule, I always promote wholefoods over supplements, as the body recognises the bioidentical organisms over a manufactured product, no matter how natural it is. Not to mention the nutritional benefits from the food itself.
In my clinic, I’ve witnessed multiple clients suffering with chronic constipation, gastrointestinal issues and chronic UTI’s. After scrutiny, I have discovered they are on probiotics, or even hidden probiotics in other supplements, often slowing digestion down and that affecting absorption in their small intestines. After removing the supplement their issues generally resolved. *We have also rebalanced their diet before getting to this stage too.
As a consequence of my clinical experience, I generally remove the probiotic and help them find their microbial balance elsewhere.
How I Can Help
The balance of digestion and root of all health is that of both simplicity and complexity intertwined and we are of course all unique. I have dedicated most of my adult life to helping people restore their health naturally and as a certified Nutritional Therapist and Bioresonance practitioner I guide you to what a balanced diet looks like, what foods trigger which symptoms within you and what symptoms are a result of certain nutritional deficiencies.
We do this with the incredibly powerful Bioresonance machine and Nutritional Therapy.
If you have gut issues, let’s work together to correct the balance and repopulate your microbiome!
RECOURCES
https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144392/#R1
https://foodandmoodcentre.com.au/2016/07/what-is-the-gut-microbiome/
https://www.hsph.harvard.edu/nutritionsource/microbiome/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8954387/#:~:text=A%20dysbiotic%20microbiota%20can%20compromise,loop%20can%20actually%20exacerbate%20dysbiosis.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4837740/
https://draxe.com/nutrition/fermented-foods/
https://pubmed.ncbi.nlm.nih.gov/34056716/#:~:text=Abstract,a%20substrate%20to%20make%20koji.
https://www.webmd.com/diet/the-truth-about-kombucha
https://www.theguardian.com/society/2021/jul/11/unlocking-the-gut-microbiome-and-its-massive-significance-to-our-health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9616652/
https://draxe.com/health/microbiome/
https://www.webmd.com/diet/the-truth-about-kombucha