GUT MICROBIOME BASICS
I am far from perfect when it comes to my kids’ diets, but the #1 thing I focus on day-to-day is keeping their gut microbiomes healthy. As Dr. Casey Means so eloquently states in her book Good Energy, “you can think of your microbiome as a magical transformer of food to medicine.”
WHAT IS THE GUT MICROBIOME?
- The microbiome is a complex ecosystem of microbes (bacteria, fungi, viruses) that live in and on our bodies, especially in the gut.
- The gut microbiome is primarily located in the digestive system, with the largest concentration of microbes found in the large intestine (colon).
- These microbes break down food for digestion, aid nutrient absorption, and keep the immune system strong.
WHY IT MATTERS
- All the food we eat FIRST encounters our microbiome.
- The gut microbiome enables the processing of food to nourish cells all over our body (i.e. keep us alive and healthy). Essentially, we feed our microbiome, and our microbiome feeds us!
- The microbiome also “stops” toxins that shouldn’t enter our body, maintaining the gut barrier where 70% of the immune system is on the other side.
- Dysbiosis results when there is an imbalance of good and bad microbes, weakening the gut barrier and allowing toxins to pass into the bloodstream (read: toxins that cause inflammation and ultimately lead to all kinds of chronic diseases).
- There is also emerging research on the gut-brain axis, showing how gut bacteria influence neurotransmitters like serotonin, affecting mood and cognitive function.
SUPPORTING A HEALTHY GUT MICROBIOME
- Prioritize plant-based fiber: Fiber is essential for healthy gut microbes. Diets rich in vegetables, fruits, legumes, and whole grains promote a diverse microbiome, which is linked to better digestion, immunity, and lower inflammation.
- Eliminate ultra-processed foods: Highly processed foods are stripped of essential nutrients and often packed with artificial colors, flavors and sweeteners, refined sugars and other synthetic additives that disrupt gut bacteria, leading to inflammation, dysbiosis, cognitive issues and weakened immune system.
- Incorporate fermented foods: Foods like kimchi, and sauerkraut contain probiotics, live bacteria that can enhance the diversity of your gut microbiome.
BOTTOM LINE: Health starts with the gut. Most chronic illnesses start in the gut. A healthy microbiome is the foundation to a high-quality life!
If you want to learn more about the microbiome and optimizing for health, I highly recommend Dr. Will Bulsiewicz. Follow him @theguthealthmd or visit his website at theplantfedgut.com.