The gut microbiome is a huge community of trillions of bacteria, viruses, yeasts and fungi that inhabit your gastrointestinal tract. It has a major influence on your metabolism, body weight, risk of developing allergies and certain illnesses, skin health (like acne) appetite and mood. They can be viewed as a vital, newly discovered organ, weighing slightly more than our brains and outweighing our human cells by a factor of 9:1! Current research is showing how important these microbes are. For example, there is mounting evidence that babies born via caesarean section miss out on some of the microbes they would obtain through a vaginal birth, which may make them more vulnerable to obesity, allergies and asthma.

Health conditions that are associated with microbiome disturbance range from gut conditions (including Coeliac, Crohn’s disease, IBS, ulcerative colitis, bloating, diverticular disease, diarrhea, fatty liver disease); mood and brain disorders (including anxiety, depression, autism, Parkinson’s disease and Alzheimer’s disease); unexplained low nutrient levels (like iron), Immune disorders (including asthma, atopic eczema, MS, Rheumatoid arthritis); Chronic fatigue, recurrent UTIs, Obesity and Type 1 and 2 diabetes. One area of promising research is using probiotics such as Akkermansia to assist with weight loss and glucose imbalance, but too much of this bacteria is seen in conditions like MS and Parkinson’s disease. So it would be foolhardy to prescribe such a probiotic in obesity without measuring if it’s actually low See:https://www.mdpi.com/2075-1729/13/6/1247#:~:text=Accumulating%20evidence%20indicated%20Akkermansia%20as,enrichment%20may%20be%20not%20beneficial.

This patient brochure explains the why and how to test: https://www.co-biome.com/wp-content/uploads/2024/03/Why-Test-Your-Gut-Microbiome-Patient-Brochure.pdf?utm_source=Patient+Why+Test+Your+Gut+Microbiome+Brochure&utm_medium=Email&utm_campaign=Patient+Why+Test+Your+Gut+Microbiome+Brochure

Here are my 5 top tips to keep our microbiome and our bodies happy and healthy.

Diet

  • Eat plenty of high-fibre foods, aiming for at least 40 plant foods each week. Legumes like chickpeas, kidney, beans, lentils, black eyed peas etc are especially beneficial. Ideas to eat more legumes are to add red lentils to thicken stews or curries instead of cornflour; add chickpeas to anything (think chicken stir fries, fried rice and curries); add red kidney beans to chilli; and mixed legumes in soups and casseroles.
  • Choose high-fibre grains and vegetables – Good examples are artichokes (Jerusalem artichokes are great roasted or in soup, leeks, onions and garlic, which all contain high levels of inulin (a prebiotic fibre). Some vegetables like iceberg lettuce have little fibre or nutrient value so choose richly coloured lettuces and radicchio (the purple bitter leafed one) instead.
  • Polyphenols are antioxidants that act as fuel for microbes. Eat lots of coloured vegetables and fruits (especially those in season), nuts, seeds, berries, olive oil, brassicas, coffee and tea – especially green tea.
  • Avoid snacking – increase the interval between meals to give the microbes a rest.
  • Occasionally skip a meal or have an extended fast – this also seems to reduce weight gain.
  • Eat plenty of fermented foods containing live microbes. Good choices are unsweetened yoghurt; kefir (a sour milk drink with five times as many microbes as yoghurt); raw milk cheeses; sauerkraut; kimchi (a Korean type of sauerkraut made from garlic, cabbage and chili) and soybean-based products such as soy sauce, tempeh and natto.
  • Eat probiotic rich yoghurt like Vaalia yoghurt – contains LGG, Bb12 and La5.
  • Raw cacao powder – 1 Tab/day (organic best) – in smoothies, yoghurt, porridge or in warm milk before bed
  • Steer clear of artificial sweeteners like aspartame, sucralose and saccharin as they disrupt the metabolism of microbes and reduce gut diversity
  • Ditch processed foods too, as these also upset microbes’ metabolism. A recent crazy study showed that when a healthy 21 year old ate McDonald’s for 10 days, his diversity score (the number of different bugs) reduced by a massive 40%!              See https://theconversation.com/your-gut-bacteria-dont-like-junk-food-even-if-you-do-41564

Supplements/Fibre

  • Lactulose – 10ml daily- start slowly eg 2.5-5ml/day and reduce dose if bloating/flatulence worsens (readily available from the Chemist but ignore the dosage on label unless you’re constipated)
  • Vitamin E – 1000 IU/day
  • Concentrated  Turmeric like practitioner only Orthoplex  Curcuminoid UltraPure, BioMedica CurcuForte or Mediherb Curcuma Active the have many health benefits, none the least of supporting healthy gut flora

Minimise Medications

Antibiotics destroy good and bad microbes, and it can take weeks to recover, so don’t take them unless you need them. Their use is also associated with obesity and allergies in animals. Even common medications like paracetamol, proton pump inhibitors (like Zantac) and antacids can interfere with microbes.

Lifestyle.

  • Moderate exercise is beneficial
  • Alcohol in small quantities, has been shown to increase your gut diversity. Avoid large amounts as it is harmful, not only to to your microbes!
  • Spend time in the garden, and in the countryside
  • Living with animals improves diversity scores
  • Minimise use of antibacterial products, hand washes and spray as well as avoid over washing
  • Ensure you get 7-9 hours of quality sleep daily
  • Manage stress effectively

How do you Test your Microbiome.

The example report in the main image is an example of a report which gives you a detailed analysis of your gut microbiome.  Your practitioner will walk you through your personalised report and explain what each of these results mean. It provides a fantastic look into your inside world gives your health practitioner insights into many aspects of gut health including:
  • Digestive markers – how your pancreas is making enzymes and breaking down fat; the ‘leakiness’ of your gut lining; the level of protective IgA that is your first line immune defence; whether you’re clearing toxins effectively and whether gluten might be an issue
  • Microbial makeup of the good bugs, bad bugs (fungi, bacteria, protozoa and viruses including ones that trigger autoimmune disease)
  • The level of beneficial food for the colon cells called ‘short chained fatty acids’ like butyrate that protects us against bowel cancer

The analysis starts with a small specimen of faeces, with the collection kit provided. The results take around 3-4 weeks to come back, and can give you an idea of your diversity of species, the percentages of different species and specific suggestions to improve your gut health.  or book online at:

Further reading: https://www.mdpi.com/2072-6643/5/4/1417/htm?fbclid=IwAR1ktR-gsIbdTVI7eWnGcU3U3S7JFSmG1gLJcclInfUIHhkUSK4q5rWBHIk

Listen to Dr Brad McGewen discuss the benefits of GI mapping: https://designsforhealth.com.au/dr-brad-mcewen-on-the-value-of-the-gi-map-test/

Access a handy document that summarises “How to keep your Microbiome Healthy” with recipes:https://www.co-biome.com/wp-content/uploads/2024/06/Healthy-Gut-Microbiome-Handout_v1.pdf

The author, Doreen Schwegler is a Medical Scientist and Naturopath with over 33 years of experience assistance people to achieve optimal wellness.

E: doreen@holistichealth.com.au or M:0412 865 325

Book in for a complimentary chat to see how I can assist you on  https://holistic-health-pty-ltd.au1.cliniko.com/bookings