The Gut Micro-biome : Why you need to take care it
“Let food be thy medicine and medicine be thy food”
- Hippocrates
Let’s talk Micro Biome!
This is a word that you may be seeing a lot more lately especially during this pandemic as we are all trying to improve our health practices and more studies are coming to light.
But what exactly is the Micro-biome?
The micro-biome is located in the human digestive system and consists of trillions of microorganisms like bacteria, viruses, fungi, and much more. At first glance bacteria and viruses in our body sounds concerning, but in reality, our bodies need bacteria and viruses to thrive and remain healthy. Studies have shown that the micro-biome was actually developed from exposure to a virus in the body. In school, we’re taught that exposure to a virus allows our bodies to fight it, recognize it and commit it to memory for future encounters with that virus. Similar rules apply in the micro-biome.
Why is the Micro-biome so important?
The Micro-biome plays a very important role in our health and can be the root cause of many health concerns and diagnoses. The micro-biome aids in digestion, proper metabolism, immune function, and brain health. With all these crucial systems in our body being affected by the micro-biome I think it’s safe to say that keeping it healthy and nourishing it should be a top priority, especially now during this pandemic.
Now let’s cover how we may be harming our micro-biome or causing it to become inflamed?
First off I want to say that knowledge is power and my purpose is not to make my readers feel bad for their habits or practices. Many of us are unaware of this topic because it is not readily available but it is definitely becoming more mainstream. My purpose here is to educate and help because not too long ago I was unaware and this knowledge has helped me so much.
Our gut micro biome is made up of the foods that we consume on a regular basis, therefore our regular day to day diets play a huge role in the health of our gut. Here are some foods to avoid when trying to improve the health of your micro-biome: fried foods, overly processed foods, fast foods, foods cooked with canola oil, vegetable oil, grape seed oil, low quality dairy products, foods containing high amounts of sugar, and iced cold drinks as well as foods like ice cream. I mention iced cold drinks because they disrupt our micro biome, therefore disrupting digestion. Temperature is important to the gut, the micro biome prefers warmth, which allows digestion to move properly and allows the gut to work efficiently. When you drink a cold drink you're disrupting the natural state of your micro biome so keep the cold drinks and foods to a minimum. The gut can become unhealthy over time due to poor diet, the foods you're feeding the gut can create an overgrowth of bad bacteria that can cause inflammation, weight gain, acne, breakouts, and more. Poor micro biome health is also related to leaky gut which is an irritation to the bowel lining related to the overgrowth of bacteria. Additionally, I would like to mention a few other factors that can affect the health of your micro biome negatively: alcohol - which is highly inflammatory, antibiotics - kill ALL the bacteria in your gut even the good bacteria, and after just one round of antibiotics it takes 2-4 years for your micro-biome to build back up, consuming produce sprayed with pesticides - I recommended going organic when you can, and last but not least foods containing GMO’s - pay attention to the label if it doesn’t say free of GMO’s put it back, foods made with corn like tortillas and chips are usually high in GMO’s unless stated otherwise.
Finally, let’s talk about actionable ways you can support your gut micro-biome and help it do its job efficiently . . .
Probiotics taken once a day have been shown in numerous studies to directly benefit the gut because they are made of good bacteria that help keep you healthy and additionally help fight off bad bacteria that may be overgrowing and causing discomfort. The probiotics I use is an organic 3 - 1 formula that consists of Prebiotic’s, Probiotics, and Digestive Enzymes to support to Digestive Tract. Remember: Not all probiotics are made the same so please do your research when searching, I’ve been using mine for 2 years now and I love it.
Warm Tea after meals can help nourish the gut by aiding in proper digestion. Ginger Tea specifically after meals has been shown in studies to benefit weight loss and the health of our gut. Green Tea has shown up in many studies for supporting the gut, the brand I use is quadruple tested to ensure it’s free of heavy metals and toxins. Micro-biome tea which is my personal favorite is made from kitchen medicine, meaning products mostly likely already in your kitchen. If you would like to make it yourself the ingredients are as follows: ginger, orange peel, cinnamon, and clove. Let me know what you think!
Eating Your Vegetables especially cruciferous veggies like kale, broccoli, and asparagus to name are few have loads of vitamins and fibers that feed your gut. Fermented foods like Sauerkraut and Kimchi are filled with natural probiotics. The more you switch up your fruits and vegetables, the more microbial richness and diversity you’ll end up with. The diversity of these foods is highly protective for the gut. Aim to eat 30 different plants per week instead of the same ones daily. ( Fun Fact: Raw plants have their own micro-biome so when you eat those plants your consuming their micro-biome and diversifying yours which is very beneficial )
Celery Juice on an empty stomach can be extremely beneficial because it acts as a detox for the body and helps cleanse out the gut by promoting bowel movements. Celery juice is anti-inflammatory and has also been shown to benefit acne suffers and aiding in weight loss. I especially love drinking this after a night of drinking alcohol or foods that make me feel sluggish.
Reishi Mushrooms are rated the #1 herb in Chinese medicine because of their numerous health benefits. Mushrooms in nature work together with fungi and bacteria which is the partial make-up of our gut micro-biome, so when ingested they support the gut immensely. Reishi Mushrooms are most beneficial when consumed at night because they have a relaxing effect that can help with stress and promote better quality sleep.
Apples & Pears contain a fiber called Pectin that feeds the good bugs in your micro-biome and crowd out the bad. Try your best to purchase these organically to prevent the consumption of pesticides. I recommend peeling your apples before biting into them or washing them with apple cider vinegar. Here is a list of fruits and vegetables that are recommended to be purchased organically if possible.
Soups & Bone Broths are collagen-rich which can feed and support a healthy gut
Cook with gut supporting oils including Coconut Oil, Ghee, Avocado (High Heat), and Olive Oil (Low Heat)
Digestive Bitters support stomach acid production when used before meals, your stomach acid is your body’s natural defense against overgrowths. Taking three deep breathes right before your meal can also help with this.
Emulsified MCT Oil is a good source of fat, positivity alters our metabolism, is easily absorbed by our cells, and is extremely protective of our micro-biome. This oil is very effective at combatting viruses, parasites, and bacteria. Make sure you pick up a high-quality oil.
Protecting and healing our gut microbiome is essential to our health and longevity, I hope that you enjoyed this post and gained some knowledge. If you found this post helpful please share it with a friend, this a topic that is so important and could impact someone else’s life. Let me know in the comments your favorite ways to nourish your body. Thank you for taking the time to read this and share it, and ill see you at the next one.
Beauty & Love,
