We are complex ecosystems with the gut microbiome being just one part of the human microbiome. Other ecosystems include:

the oral microbiome
skin microbiome and
urogenital microbiome.

The gut microbiome is the foundation of your health. It is a complex, invisible, universe of biodiversity of: bacteria, viruses, parasites, and fungi/yeast that impacts your entire body -your immune system, your brain (via the vagus nerve), liver, heart, skin, hormones, nerves, genes, etc.

Amazingly, your gut microbiome is as unique as your fingerprint and is shaped by: diet, hygiene, stress, environment (pets, culture, place), exercise, medications (antibiotics), early life experience (birth and feeding).

Gut dysbiosis is an imbalance of the gut micro organisms which can damage the intestinal lining, allowing toxins from the gut through into the blood stream - sometimes called leaky gut. Toxins moving throughout the body can cause a lot of damage in various places like: joints, the brain, lungs, thyroid, reproductive system, etc. Healthy gut bacteria can help maintain integrity of the intestinal lining by regulating permeability of the tight junction between intestinal cells.

Causes of dysbiosis are many and include:

an inflammatory diet of sugar, refined seed oils, processed foods with emulsifiers (damage the intestinal wall) and antibacterials (prevent gut bacteria from breaking down your food).
overgrowth of yeast causing a candida biofilm to form over the digestive tract limiting absorption of nutrients.
overgrowth of pathogenic bacteria which can lead to SIBO (small intestinal bacterial overgrowth).
an overgrowth of parasites leading to a parasitic infection.
antibiotics which kill the microbes necessary for life.
lack of connection with the earth and soil microbiome.
hand sanitisers.

When the microbiome is damaged cancer, anxiety, depression, UTIs, skin and respiratory allergies, etc can result.

Decreasing intestinal inflammation is the first step to reverse gut dysbiosis. A high fibre diet rich in polyphenols - found in berries, cherries, apples, grapes, green tea, vegetables and dark chocolate helps to feed the good gut bacteria.

Foods like dairy, gluten, sugar, processed oils and deli meats can contribute to inflammation and feed the bad gut bacteria creating imbalance.

Did you know that your gut microbiome can weigh up to 2 kg?? When this complex “organ” thrives - we thrive.

Because God created humans from the dust, the human microbiome and the soil microbiome of the earth share a common ancestry. Unfortunately in recent decades we have lost our connection to the earth resulting in chronic disease and the breakdown of health.

Glyphosate and monoculture has destroyed the microbial diversity of the soil. Depleted soil leads to depleted food, which leads to depleted humans. Thankfully both the soil microbiome and the gut microbiome are resilient and regenerative given the right conditions.

Just as adding compost to feed the soil bacteria, keeping soil well watered and avoiding chemical pesticides helps to regenerate the soil microbiome and nutrient profile, so to does adding fibre to feed the gut bacteria, good hydration and avoiding chemicals help the gut microbiome to regenerate and synthesise nutrients from food.

Reconnecting with the soil and interaction with environmental microbes has been shown to increase the gut microbiome biodiversity.

Our way forward lies in healing the gut microbiome. The gut microbiome is the communication network of cellular repair.

Now that we know some of the causes of digestive problems, microbiome imbalance and leaky gut, the next question is what are the solutions?

Nature has an amazing array of options to improve digestive health and the gut microbiome:

Zinc is important for protein synthesis and protecting the tight junctions of the barrier between the intestines and bloodstream.
Found in beans, chickpeas, lentils, tofu, almonds, walnuts, cashew, chia, linseed, hemp seed, pumpkin seeds and quinoa.

L-glutamine - low levels are associated with diarrhoea, inflammation and disruption of the intestinal barrier.
Increase almonds, walnuts, pistachios, red kidney beans, cabbage. The bonus is that it can reduce anxiety and sugar and alcohol cravings.
Aloe Vera - studies show benefit for IBS. Cooling and soothing with essential vitamin A, E, B12 and choline.
Curcumin - the active ingredient of turmeric and a great anti-inflammatory.
Add to curries, stews, rice dishes, smoothies or make a turmeric latte.
Licorice - used widely for acid reflux and promotes a healthy mucosal lining. Licorice tea is delicious.
HCl (betaine hydrochloride) aids digestion by promoting production of digestive enzymes (stomach acid).
Stomach acid prevents harmful bacteria and pathogens from entering the gut reducing risk of bacterial overgrowth.
Fibre - feeds the good bacteria in the gut. It is essential for the gut microbiome regulating stools and discomfort.
Think vegetables and whole grains.
Vitamin C assists with repair of intestinal tissues and supports the immune system. Its antioxidant properties improve the gut environment to increase the number of good bacteria. Eat lots of Vitamin C rich foods or supplement.

Herbs, food and supplements which help heal the gut include:

Peppermint, thyme, ginger, slippery elm.
Omega 3 fatty acids found in chia seeds, seaweeds, flaxseed, walnuts, organic edamame or tofu.
Prebiotic fibre found in beans, leeks, asparagus, cabbage, garlic, onions, chickpeas, lentils, watermelon, nectarines, grapefruit, dates, cashews, pistachio nuts
Coconut oil
Quercetin, magnesium

When good gut bacteria diminishes, the microbiome moves towards more pathogenic species increasing risk of disease. Antibiotics can cause "extinction events" which may then result in allergy reactions to lots of different foods.

In the last 15 years, thousands of papers have been published on the gut microbiome.

Findings point out two keys for a healthy gut:

1. Diversity of commensal bacterial species.

2. High levels of key species to support specific health challenges.

Diversity of plant food feeds a wider diversity of microbes, highlighting the importance of diversifying fibre intake - vegetables, fruit, whole grains and legumes to feed and nourish the growth of supportive gut bacteria.

Take the fibre challenge and add one additional fibre to each meal.

As we have learnt the gut microbiome is an active participant in our wellbeing - it can impact digestive health, mental health and overall wellbeing; however stress can damage the world within causing pathogenic bacteria to flourish.

Gut health is vital to brain health! Gut microbiota can alter brain development, function and drive neurodegeneration via the gut-brain axis, i.e the vagus nerve, which is activated by neurotransmitters produced by the gut microbiota.

Specific gut bacteria can protect against neurodegeneration; while gut inflammatin can accelerate aging of the brain up to 3X.

90% of your body's serotonin, an important chemical messenger for mood, calm and sleep is produced by gut bacteria. Low serotonin can lead to depression, anxiety and insomnia.

Bacterial strains bifodbacterium breve and lactobacillus have been found to confer resilience against stress and depression.

Inversely our brain and our thoughts can impact the gut microbiome. Gut feelings of butterflies when anxious or knots when sad, fearful or angry show how intimately the gut and brain are connected. Stress is directly related to stomach and intestinal issues like reflux, abdominal cramps, diarrhoea and constipation.

Stress-filled thoughts and emotions can trigger the chemical messenger, cortisol, which draws blood flow away from the digestive system to muscles for fight or flight. Just like facing a physical tiger would initiate the stress response, emotional "tigers" of sadness, fear, anger etc, also trigger stress with big consequences for gut microbiome health.

One of the tools in my toolbox is the Complete Microbiome Map that screens for:
pathogenic bacteria, commensal bacteria, viruses, fungi and parasites.

The comprehensive panel also shows immune and digestive markers from a stool sample
taken in the comfort of your own home and sent directly to the laboratory.

If you are dealing with some unknown gut issues or other health issues - CMM allows us to test rather than guess
and find the missing pieces of the puzzle.

Get in touch via the contact page for more details.

References:

Huang, R, Wang, K, Hu, J. (2016). Effect of Probiotics on Depression: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. https://www.mdpi.com/2072-6643/8/8/483

Wang, H, Wei, CX. Min, L, Zu, LY. (2017). Good or bad: gut bacteria in human health and diseases. https://www.tandfonline.com/doi/full/10.1080/13102818.2018.1481350#abstract

Love Your Gut Microbiome

Tiny Sprouts Big Nutrition