How to Balance Your Gut Microbiome
What is the gut microbiome?
Welcome to the world of the gut microbiome - an exciting aspect of our health that recently has gained attention in popular media. The human gut microbiome is composed of trillions of microorganisms and over the last few million years, we have co-evolved with these microbes in our gastrointestinal tract, creating a symbiotic relationship. Identifying these links and recognizing their importance is at the forefront of creating personalized care.
Unfortunately, sometimes this relationship can become imbalanced. A way to start to identify if you have a gut microbiome imbalance is by bringing your awareness to what is happening in your gut daily.
So what is the number one sign that may indicate a gut microbiome imbalance? Simply put, this sign is a constant pattern of not feeling “right” after eating.
Begin by asking yourself these questions: How do I feel after every meal? Am I bloated? Gassy? Have stomach cramps? Diarrhea? If your answer to these questions is one of discomfort, then you might have a gut microbiome balance issue. This is also known as dysbiosis, or an alteration of your microbiomes (“less good guys, more bad guys.”)
BENEFITS OF A HEALTHY, BALANCED GUT MICROBIOME
Healing the gut microbiome (healthy intestinal flora) can have huge positive results, from improving our mood and reducing inflammation to supporting immunity and detoxification. A wide body of evidence has shown that low microbiome diversity has been linked to obesity and diabetes. When correct microbiota are present and these inflammatory markers are reduced, you will begin to see improvement in cognition and sleep as well as increased capacity to ward off infection and expedite wound healing.
HOW TO SUPPORT YOUR GUT MICROBIOME
Here are two ways you can begin to support your gut microbiome today:
Fiber
We often hear it is important to eat fiber, but what exactly is fiber and why is it so important? Fiber is a type of carbohydrate that our bodies cannot digest. Fiber comes in two categories: soluble and insoluble. Soluble fiber dissolves in water and has been shown at being effective in lowering glucose and cholesterol. Insoluble fiber does not dissolve in water and can help food move through your digestive system, promoting regularity and helping prevent constipation. Eat more fiber and the fiber-munching bacteria multiply - we get more anti-inflammatory, anti-cancer short-chain fatty acids. Eat less fiber, and our fiber-eating bacteria starve away.
Insoluble fiber foods:
- oats
- peas,
- beans
- apples
- citrus fruits
- carrots
- barley
- psyllium.
Soluble fiber foods:
- whole-wheat flour
- wheat bran
- nuts
- beans
- vegetables, such as cauliflower, green beans and potatoes
Fermented Foods
Fermented foods have long been part of our human history throughout the world, including drinks and vegetables like kefir, yogurt, kombucha, kimchi, and sauerkraut. Fermented foods have been shown to help increase anti-inflammatory markers and decrease inflammatory cytokines. According to researchers at the Stanford School of Medicine, a diet rich in fermented foods enhances the diversity of the gut microbes and decreases molecular signs of inflammation. It also decreases markers of autoimmune disruption and sees an improvement in the chemistry of the gut as it adjusts in an appropriate way. It is recommended to start with 2-4 servings (about 1 tablespoon per serving) a day.
Need more support? Perhaps it’s time for a personalized nutrition plan, acupuncture, or abdominal massage.
