Gut Microbiome: The Foundation of Health
What is the Gut Microbiome?
The gut microbiome refers to the trillions of microorganisms and good bacteria that live in the large and small intestines (the gut) and maintain proper gastrointestinal function. Researchers have identified a nervous system within the gut, the enteric nervous system (commonly dubbed the “second brain”). The enteric nervous system extends along the entire digestive tract and communicates with the actual brain. Both the enteric nervous system and the brain play a key role in overall health and functioning (Cleveland Clinic, 2022). The gut serves as a central part of the immune system and contains about 80% of the body’s immune-producing cells (Cleveland Clinic, 2022).
The relationship between these two “brains” is truly fascinating: the connection makes it possible for one’s mental health to influence their gut and vice versa. When someone feels acutely anxious, for example, they often develop nausea or a stomachache - essentially, your gut behaves differently when a person is highly stressed or anxious. In turn, some GI conditions can activate or impact feelings of anxiety and stress.
How to Support a Healthy Microbiome
The health of the gut microbiome itself is influenced by one’s mental health, the food one eats, the presence of infections in the body, and can be negatively impacted by certain medications, particularly antibiotics. Antibiotics kill off the gut’s good bacteria, leaving the microbiome unbalanced, which can wreak unpleasant havoc. Antibiotics serve an important purpose in battling infections and should be taken when recommended by a doctor. The negative effects of antibiotics can be combated by supplementing with prebiotics and probiotics during and after a course of antibiotics to help restore the health of your gut microbiome. Minimizing excessive alcohol and sugar consumption, and eating high-fiber foods like broccoli also help to support a healthy microbiome.
You can also support a healthy gut microbiome by incorporating more prebiotics into your diet. There are three (funny) ways to recognize & remember prebiotic foods: they are slimy, smelly, and root-based.
Slimy: Think oatmeal, bananas, avocado, okra, artichoke, and asparagus.
Smelly: Fragrant foods such as onions, leeks, garlic, ginger and fermented foods like sauerkraut, kimchi, and kiefer.
Roots: Root foods contain a lot of prebiotics - think roots like: jicama, chicory root, konjac root, burdock, and yacon.
Supplement Support
During and after a course of antibiotics, doctors often recommended that folks take a probiotic supplement. Here are our preferred probiotics:
Intensive Care Probiotic: This probiotic is often used for those with significant issues with their bowels. This is a very strong probiotic, and is not recommended for daily use. It would be best to contact your doctor first if you think you may need this.
Flora Shield: The main probiotic species in this product (S. Boulardii) has been shown to help prevent antibiotic associated dysbiosis and diarrhea, making this an excellent option for folks taking a mild to moderate course of antibiotics.
References
Cleveland Clinic. (2022, July 5). How your gut microbiome impacts your health. Cleveland Clinic. Retrieved October 25, 2022, from https://health.clevelandclinic.org/gut-microbiome/