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July 7, 2014
The final chapter of the gut tutorial is based on the principle that the microbes have to be properly nourished in order to thrive and then help us. It has been shown that our good bacteria provide the right food for our gut cells. These cells then thrive maintaining an intact gut lining and a healthy gut immune layer. The opposite effect occurs when our beneficial bacteria are undernourished or the wrong guys are nourished. We get unhealthy gut cells and a permeable gut immune layer. The end result of which Alessio Fasano has shown us to be low level inflammation and immune responses throughout the body.
Patrice Cani and colleagues in Brussels have shown the permeability of the gut barrier after a diet that is high fat and refined junk food.
Putting it all together - I have come up with a 2014 checklist of do's and don't's for the gut micro biome and your health.
1) Avoid antibiotics where possible.
2) Eat a predominantly plant based diet. Lots of fiber for the bugs to eat.
3) Consume fermented and prebiotic foods daily. Increases biodiversity.
4) Take a high quality daily probiotic.
5) Avoid stomach acid suppressing medicines that can alter microbial diversity.
6) Learn to meditate and reduce stress. Associated with less GI disturbance.
7) Avoid over cleaning your environment. Let kids get dirty often.
8) Fiber foods: Raw is better than cooked and lightly cooked is better than killed, etc..,
9) Mothers should try to have a vaginal delivery if possible. I.e. don't schedule it unless there is a medical reason. Try not to induce unless there is a medical reason.
10) Breastfeed exclusively until 6 months.
This is far from the end of the micro biome articles. This is a hot topic for years to come.
Stay tuned,
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