Discover the amazing contributions of gut bacteria to health and disease. Plus scientifically validated natural remedies that may improve your gut health in just few days!
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. The imbalance that favors unfriendly bacteria over-friendly germs triggers strong immune and inflammatory processes.
Good Germs and Bad 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.
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.
What Shapes Gut Bacteria?
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?
Natural Remedies
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 reproduction 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. In contrast, a poor-quality or standard American 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 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 a 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.
Salt-Gut Connection
Go easy on the salt! Excessive salt decimates a certain type of beneficial bacterium in the gut (lactobacilli). It also increases the number of certain immune cells (helper T-17 lymphocytes). These particular immune cells play a role in the development of high blood pressure and autoimmune conditions in which the immune system attacks tissues and organs of the body. (Please note: The problem is ingestion of too much salt and the excessive number of T-lymphocytes. A little salt is essential to health). When probiotic lactobacilli were added to a high-salt diet, the elevated T-17 cells and blood return to normal—at least in rodent studies.Eat Organic!
Pesticide residues on food have the potential to harm friendly gut bacteria over time. To help remove pesticides from produce, soak the produce briefly in a 10% salt rinse. (Use 1 part sodium to 9 parts water). There is no way you can reduce pesticides from meat, dairy, and fish.
Downside of Artificial Sweeteners
Because they potentially reduce the number of good bacteria in your gut and encourage insulin resistance, avoid artificial sweeteners. Saccharin and sucralose, for sure, and possibly stevia, adversely affect gut bacteria. Insulin resistance and high blood sugar themselves can disrupt the gut barrier and increase its permeability so that inflammatory compounds and toxins enter the blood.
Meal Frequency
The composition of gut bacteria can change quickly!—within ten days. For better or worse. In other words, even short-term consumption of diets composed mostly of animal or plant products rapidly alters and deteriorates the community of gut microbes. Just eating an animal-based diet or consuming fast foods for several days, for example, reduces useful byproducts from fermentation of carbohydrates. This diet consequently lowers the potential for diarrhea and other intestinal infections and inflammatory bowel diseases. The good news is that a proper diet can favorably shift the gut bacteria to a friendlier status within a few days!
Regular Schedule
Eat meals and sleep on schedule. Gut microbes have circadian rhythms that are controlled by the biological clock of the host in which they reside. Disturbed body rhythms adversely change the composition of the microbial community in such a way as to promote obesity and metabolic problems.
Don’t Short Change Your Sleep
Even healthy young men who experienced only two nights of partial sleep deprivation, have a significant decrease in types of beneficial bacteria. They also experienced changes to the composition of microorganisms in the microbiome that are linked specifically to obesity, insulin resistance, and type 2 diabetes
Researchers from Kent University investigated the influence of the microbiome in a group of adults ages 50-85 and found strong connections between higher sleep quality, better cognitive flexibility (the ability to transition between one concept to another), and higher levels of beneficial gut microbes. Even individuals who wake up frequently during the night develop adverse changes in gut bacteria.
Get Regular Exercise
Exercise boosts the diversity of the bacteria found in the gut. Reduced variation in gut microbes (microbiota) has been linked to obesity and other chronic problems. On the other hand, increased diversity favors a metabolic profile, and a more helpful immune system response. Moderate exercise is especially useful in reducing inflammation.
Written by Wildlife Sanitarium, 2019-2020. This article is meant only to be educational in nature. The authors of this article, Wildlife Sanitarium, or this blog does not intend this article to be a substitute for medical diagnosis, counsel, or treatment by a qualified healthcare professional.Â
