by Marian Atolagbe
We can learn some amazing contributions of the bacteria in our stomach to health and disease. Plus there are scientifically validated natural remedies that may improve health in just a few days!
This write - up is from Wildwood Lifestyle Center Newsletter, Special Issue: On Improving Your Mental Health and Gut- Mood Connections. “Twelve Natural Ways to Improve Gut Health”
By Elizabeth Jane Hall and Poliana V. Vale, MD
Your gut provides a home for trillions of bacteria. So far there are 2,000 known species of gut bacteria. The contributions of the gut microflora are astounding for they affect nutrient uptake, metabolism, body clocks, carcinogen detoxification, immune responses, chronic inflammation, and mental health! The proper balance, composition, and a healthful diversity of gut bacteria are necessary for favorable immune responses and optimal health. Imbalance that favors unfriendly bacteria over friendly germs triggers strong immune and inflammatory processes. Good Germs Beneficial bacteria release useful byproducts that protect your health and lower your risk for colon cancer, atherosclerosis, and inflammatory conditions. They also protect your gut from infections, produce some nutrients, release certain neurotransmitters such as dopamine and serotonin, and affect our sleep.
Germ Warfare
Unfriendly gut bacteria, however, release toxins and inflammatory agents that disrupt the gut barriers. Once inside the blood, these inflammatory compounds and toxins contribute to the development of conditions such as atherosclerosis, hypertension, allergies, diabetes, obesity, inflammatory bowel diseases (Crohn’s, celiac, ulcerative colitis), lung problems, anxiety, and depression.
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Every individual microbiome is different and develops because of genetic, environmental, lifestyle, and dietary factors to which we are exposed. So, how do we encourage the population of good germs and reduce the number of unwanted ones? Whole, Nutrient Dense Plant Foods Diets that are high in whole plant foods–fruits, vegetables, legumes, and whole grains–and low in added sugar and saturated and trans fats– stimulate the proliferation of beneficial bacteria such as those that have anti-inflammatory properties. In this aspect, liberal amounts of raw fruits and vegetables are particularly useful in building healthy gut microflora. Soluble fiber fights inflammation linked to obesity-related conditions and improves immunity.
Additionally, soluble fiber reduces the antibiotic–resistant microbes in the gut. Legumes, avocadoes, sweet potatoes, peas, carrots, apricots, nectarines, oranges, apples berries, oats, barley, flaxseeds, and chia seeds are good sources of soluble fiber. In contrast, a poor-quality or Western diet (rich in sugar, animal products, salt, processed foods, and refined carbohydrates) is linked to more disease-causing bacteria. One such species of bacteria is Fusobacteria which has been linked to colorectal cancer.
Great Carbs
Good carbs boost gut health. While it is true that high sugar, fat-rich, and refined products promote the population of unfriendly bacteria in the gut, the keto and low carb diets miss the important contributions that result from eating resistant starches! Whole grains and legumes contain resistant starches that are not fully digested in the stomach and small intestine. Consequently, they are not absorbed. Resistant starches, like soluble fiber, feed the friendly bacteria in your intestines, having a positive effect on the distribution and composition of bacteria as well as their number. These bacteria produce useful byproducts from resistant starches to curtail inflammation and lower the risk for chronic diseases. Another advantage of eating resistant starches from whole grains and legumes is that they improve your cells’ ability to respond to insulin and can help to reverse insulin resistance. This serious condition itself increases the risk of cardiovascular diseases and eventually may lead to diabetes. An elevated blood sugar level itself makes the gut barrier more permeable so that it leaks out toxins and inflammatory compounds. Another advantage: Most prebiotics are oligosaccharides (carbohydrates that have a small number of monosaccharides) and help to maintain the balance of gut microflora in favor of friendly bacteria. A prebiotic is non-digestible carbohydrate that not only feeds good bacteria but it feeds probiotics too. Prebiotics selectively work on a limited number of gut germs. Asparagus, artichokes, barley, rye, lentils, onions, chicory, garlic, leeks, and bananas are good sources of oligosaccharides.
To be continued.