The Gut Microbiome: Your Bacteria and Your Health

Lunch and LearnMay 7, 2015

Deb Kirchhof-Glazier

The U.S. is #1 in the world for health care expenditure but…

◦ We are 53 out of all 228 nations/territories on the globe for life expectancy

◦ 50% of American adults have one or more chronic health problems

◦ 33% of Americans have a digestive disorder and 74% live with some form of digestive symptoms

The gut microbiome plays a major role in health and disease

Health and Disease in the U.S.

Benefits of a healthy gut

◦ Optimal digestion and absorption

◦ Optimal nutrition- production of vitamins B1, B2, B12, and K

◦ Optimal immune function

◦ Physical and psychological well-being

The Gut is the Center of Health

What is the gut?

What is the gut microbiome?

The Science Simplified

The digestive tract goes from the mouth to the anus

The gut consists of the small and large intestines

The Gut

The gut lining is one cell thick

Substances are absorbed through the lining into our blood in two ways

Through the cells

Between the cells through dynamic tight junctions If these tight junctions are damaged leaky gut

occurs

Functions of the Gut Digestion and absorption of nutrients

Waste disposal

Production of immune cells- 70%

Body balance- through the gut-brain axis- nerves (enteric nervous system), hormones, and bacteria in the gut work with nervous and hormonal systems

Satiety and food intake

Carbohydrate and fat metabolism

Insulin secretion and sensitivity

Bone metabolism

Lifespan

Gut microbes outnumber our cells by 3:1

◦ 2 to 6 pounds in most people

◦ 8 million genes compared to our 20,000

1200-1500 species; with 150-400 in a given individual

Most are in the large intestine

Work with our body cells in a mutual ecosystem

The Gut Microbiome

Who Are We- Really?

Extracts energy and nutrients from food

Protects against pathogens

Affects mood, cognition, and sleep

Affects disease susceptibility-including cardiovascular disease, cancer, and diabetes

◦ Disrupted microbial ecology leads to systemic effects

Directly

Indirectly through leaky gut

Functions of the Microbiome

Leaky gut allows large proteins from food or bacteria to directly enter bloodstream

Can trigger

◦ autoimmune disease

◦ food allergies

◦ neurological problems

◦ various systemic problems -ex. eczema, chronic fatigue, headache, joint pain

Spotlight on Leaky Gut

Causes of leaky gut

◦ Processed food

◦ Lack of sleep

◦ Chronic stress

◦ Toxins- includes alcohol, many medications

◦ Inflammatory foods- ex. sugar and wheat

All these things impact the microbiome

Weight loss

Children’s health

Mental health

Practical tips for creating a healthy microbiome

Applying the Science in Daily Life

Factors contributing to weight gain

◦ Antibiotics in food and meds- activate genes in the microbes that increase fat production in the body

◦ Leaky gut- metabolites increase visceral fat

◦ Microbial ecology- High Firmicutes to Bacteroidetes bacteria ratio is associated with more calorie extraction, sugar cravings, and overall hunger

The Microbiome and Weight

Rx for weight loss

◦ Plant-centered diet- high nutrient and moderate energy content + fiber gives satiety

◦ Low sugar- especially high fructose corn syrup

◦ Probiotics and fermented foods

◦ Exercise

Note: Severe calorie restriction does not help, especially if just means consuming less of the standard American diet

Pregnancy and birth set the stage for the development of the child’s microbiome

During pregnancy

◦ Mother’s microbiome changes in gut and vagina + placenta acquires its own microbiome

◦ Bacteria begin to colonize the fetus

◦ Recommendations

Consume fermented foods and/or probiotics (latter under doctor’s supervision)

Lower stress- affects gut and vaginal microbiome

The Microbiome and Children’s Health

Birth

◦ Baby acquires important bacteria by passing through the birth canal

◦ If C-section

Swab baby’s nose and mouth with vaginal secretions

Take probiotics to address post-op antibiotics

Breastfeed

Infants

◦ Breastfeed- mother’s milk has beneficial bacteria and natural prebiotics, which feeds the bacteria

Children

◦ Accustom them to fermented foods

◦ Use antibiotics only when necessary, followed by probiotics

◦ Allow them to experience “healthy dirt”

Note: Emerging evidence of disrupted microbiome in autism, ADHD, OCD, and eating disorders

Enteric nervous system produces more than 30 neurotransmitters and 95% of our serotonin

Emerging evidence that microbiome affects anxiety, depression, and cognition, including Alzheimer’s disease

Importance of low-stress, mindful eating for overall process and the microbiome◦ 5-10 slow rhythmic breaths stimulates the vagus

nerve, which goes to the gut

The Microbiome and Mental Health

Nutrition◦ Whole foods diet with an emphasis on plants,

optimally fresh or alive

Note: To avoid kidney stones, do not overdo green smoothies that contain high oxalate plants like spinach, Swiss chard, beet greens, parsley, and kale

◦ Minimize processed food and sugar

◦ Minimize alcohol

Cultivating a Healthy Microbiome

◦ Boost your good bacteria with

cultured dairy products- yogurt (plain), kefir

unpasteurized fermented foods – sauerkraut, kimchi

Probiotics, optimally with prebiotic foods like raw asparagus, banana, raw garlic, raw onions and leeks, wheat flour

Eat at the optimal time

◦ Gut is most active in the morning and mid-day

◦ Allow 4-5 hours between meals- allows small intestine to sweep bacteria into the large intestine

Exercise

Drink adequate water- preferably not in plastic!

Tame your stress and get sufficient sleep

5 Rs for healing the gut

◦ Remove- problem foods; elimination diet

◦ Replace- with healing foods; ex bone broth

◦ Repair- specific natural supplements

◦ Rebalance- probiotic rich foods for the microbiome

◦ Relax - helps overall

If You Suffer from GI Problems

Emerging extreme treatment- fecal transplants from a healthy donor for

◦ Clostridium difficile infections

◦ Irritable bowel syndrome

◦ Crohn’s disease

◦ Ulcerative colitis

◦ Diabetes

◦ Autism

◦ Multiple sclerosis

Professional help

◦ Naturopathic physicians- http://www.naturopathic.org/AF_MemberDirectory.asp?version=2

◦ Functional medicine physicians- https://www.functionalmedicine.org/practitioner_search.aspx?id=117

◦ Nutritional consultants- ex Monica Montag at BeWell Associates http://www.bewellassociates.com/

From the science

◦ The role of the microbiome in health is indisputable

◦ The details are complex and more research is needed for targeted clinical application

From applying the science

◦ Self care is preferable to health care

◦ When in doubt about the cause of a chronic disease, treat the gut

◦ It is never too late to make a positive impact on your gut and overall health

Take Home Messages

To Your Health!