The Gut Matters

Written By Katherine Iacobino
 

Did you know dysbiosis, an imbalance in the microbial community, is present in many chronic health conditions? Microbes are found in our gut (specifically the large intestine) and influence almost every organ of our body, including turning our genes on and off. They influence our weight, insulin resistance, inflammation, and even how hungry we are throughout the day. Diversity is key to our microbiome’s health, and we can increase diversity through lifestyle and diet changes.

Our gut bacteria is one of the largest contributors to the metabolic process. Not only do they serve as gatekeepers for the digestive system, which allows us to starve out harmful bacteria and protect against pathogens, but our gut bacteria also helps us digest food (indigestible fibers) by extracting energy from carbohydrates through fermentation.  Further, gut bacteria creates essential vitamins, amino acids, short-chain fatty acids (SCFAs), enzymes, and neurotransmitters.

There are two elements of a microbiome-balancing diet:

1.     We want to remove our dietary and lifestyle choices that harm the
microbiome’s diversity.

2.     We want to focus on what we can positively do to increase diversity, feed
our microbes, and ultimately help avoid chronic illness.

 Here are some steps you can begin today.

Reduce Dysbiosis (Imbalance)

  • Stop (or limit) the use of NSAIDs (ibuprofen, high dose aspirin, naproxen, etc)

  • Stop (or limit) the use of antibiotics

  • Discontinue (or limit) the use of antibacterial soaps unless needed

  • Ditch the artificially sweetened food and coffee

Support a Healthy Gut

  • Eat soluble fiber (beans, flaxseeds, split peas, certain vegetables like Brussels sprouts, broccoli, turnips,  avocados)

  • Eat vegetables with inulin, such as garlic, leeks, artichokes, and asparagus

  • Consume healthy fats and whole grains

  • Eat fermented foods and drinks, like sauerkraut, yogurt, kimchi, and tempeh, and kombucha

  • Make your own natural cleaning agents with white vinegar, baking soda, and essential oils

  • Eat more fruits and natural sugar options, such as honey and maple syrup

 

The Bottom Line…

It’s never too late to improve your gut health. While gut microbiota is shaped by intrinsic factors (like metabolic regulation and genetics), it is believe to be  predominantly affected by extrinsic factors, such as your diet, lifestyle, and medication usage. In fact, in a study back in 2016, it was discovered genetics played as little as 8.8% in shaping gut microbiota. Gut microbes have the ability to double within one hour, and can undergo rapid changes in 24-48 hours. A positive fiber intake can be correlated with as much as a 15% increase in the microbial community the following day. You can start sustainable changes to your diet and affect your gut microbial composition today through eating a varied diet with fruit and grain consumption; limiting NSAIDs, antibiotics,  and antibacterials; and ditching the artificial sweeteners.

 

Heal Your Gut, Heal Your Life!

With Love,
Katherine

Is your gut causing you issues? Do you need help losing weight, or maintaining weight loss? Book an appointment with me to see if the Ahimsa Signature Plan can help you.




Works Cited

Leeming, Emily. “Effect of Diet on the Gut Microbiota: Rethinking Intervention
Duration.” NIH, 15 Oct. 2015, https://pubmed.ncbi.nlm.nih.gov/31766592/.

Quigley, Eamonn. “Gut Bacteria in Health and Disease.” US National Library of
Medicine National Institutes of Health, Sept. 2013,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983973/.

 

Katherine Iacobino
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