How To Build a Healthy Human: Part 2:
The Gut Microbiome: The Architect of Your Health or Predictor of chronic Diseases to come
As we alluded to in the previous installment on this subject, in the analogy of the body being similar to a planet home to countless species, if the body is tantamount to a planetary ecosystem, the human gut is a vast rainforest, home to tens of trillions of microorganisms including bacteria, viruses, and fungi, that form a complex ecosystem known as the gut microbiota. Our gut microbiota has up to 10,000 different species of microbes that collectively constitute 3.3 million genes, as compared to the 23,000 genes in the human genome. In recent years, we’ve begun to unravel the immense impact our microbiota has on our health in every aspect of the word. Maintaining this diversity is absolutely key in maintaining our physical, and yes, even our psychological well-being, as this gut microbiome regulates hormones, electrolytes, blood constitution, and more.
Maintaining the integrity and diversity of this microbial community is absolutely essential for proper genetic expression, nutrient absorption, immune system regulation, respiratory and cardiovascular health, weight control, cognitive function, and the synthesis of vital compounds like proteins, hormones, and neurotransmitters that the human body does not make on its own.
Scientists have discovered that these microbes also synthesize vitamins. Certain GI microbes produce B-vitamins like riboflavin and folate, as well as vitamin K. This was first reported in 1997 in the European Journal of Cancer Prevention, and recent research continues to explore these mechanisms.
When kept intact, our gut microbiota consumes 25 - 30% of all the calories we consume. Depleting this community through the daily ingestion of antibiotics found in milk, meats, and fish, as well as processed food products, and you’re heading for weight gain, nutritional/vitamin/mineral deficiencies, hormone imbalance, and a whole array of other problems.
The consumption of processed food, not only destroys the diversity of this microbial rainforest, it creates an erosion of the intestinal wall that leads to a condition called “leaky gut” syndrome, a condition that research estimates over 70% of people have. We’ll explore this in depth in the next section.
Disturbances in the gut microbiota composition, known as dysbiosis (out of balance), have been linked to numerous physical health issues, including:
Immune System Disorders: The gut microbiome plays a critical role in educating and regulating the immune system. Dysbiosis (an umbrella term for a number of metabolic disorders elaborated on in the next few sections) can trigger inflammatory responses, leading to autoimmune diseases and increased susceptibility to infections.
Metabolic Disorders and Chronic Disease: 88% (9 out of every 10) of Americans currently have metabolic syndrome/dysfunction, with only 7% of Americans being consider metabolically healthy. Sadly, a large number of people are asymptomatic so they believe they’re healthy. Their health is deteriorating at an accelerated rate every year because of the cumulative impact of poor dietary choices that will eventually reach critical mass and hit a tipping point. By then, it’s often too late to reverse. Research has shown an inseparable connection between gut health and metabolic diseases such as obesity, cancers, vascular/heart disease, type 2 diabetes, dementia, Alzheimer’s Disease and more. So, even though most may not have any aberrant or blatantly obvious symptoms, the gun is being loaded.
The genetic diversity found in the gut microbiota allows for digestion of compounds via metabolic pathways not coded for in mammalian (human) genomes (DNA), greatly expanding the ability of human to sift and absorb nutrients and energy from food, affecting energy balance, glucose metabolism, fat storage and overall health. Layman’s terms? We’re not genetically programmed to eat most of the foods we eat and build a healthy human body from. The bacteria in our gut (the microbiome) does it for us, vastly expanding the foods we are capable of eating. Isn’t that nice of them?
Cardiovascular Health: Emerging evidence suggests that gut microbiota can dramatically influence blood pressure and other risk factors for cardiovascular disease. Some bacteria in the gut can produce substances that, when absorbed into the bloodstream, positively or negatively impact heart health. We refer to this a “food sensing.”
Gut Health and Mental/Emotional Balance
Yes, even your emotional state of mind is largely influence by diet. The gut-brain axis represents the bidirectional communication network between the gut and the brain, involving neural, hormonal, and immunological pathways. This connection explains why our digestive system is often referred to as our "second brain." The chemical balance or lack thereof has profound implications on brain function. Poor diet can create hormone and other chemical imbalances in the brain that can create a whole cascade of problems:
Mood and Cognitive Functions: Serotonin, a neurotransmitter critical for mood regulation, and deep sleep, is predominantly produced by the microbiota in the gut. Dysbiosis and inflammation in the gut caused by poor diet, pro-inflammatory foods, excessive alcohol, etc. consumption, can affect serotonin levels, potentially leading to mood disorders such as chronic depression, anxiety, and sleep disorders, with serotonin being a precursor to the secretion of melatonin, that not only induces sleep but allows us to achieve deep, restorative, and regenerative sleep.
Stress Response: The gut microbiota influences the body's stress response. Experimental studies have shown that certain probiotics (beneficial bacteria) can reduce stress-induced changes in the gut microbiota, suggesting a potential role in stress management.
Cognitive Health: There's growing evidence linking gut health to cognitive functions and neurodegenerative diseases. For example, certain gut bacteria can produce neuroactive substances that impact brain health, potentially influencing the risk of conditions like Alzheimer's disease and dementia.
Leaky Gut Syndrome - Where Almost All Problems/Diseases Begin
So, earlier I said I’d explain why it’s preferable to have a ‘sealed gut.’ In recent years, science has uncovered that the consumption of processed foods is extremely detrimental to one’s health. This is because process foods are only made of four ingredients, all of which are pro-oxidative – through advanced glycation/lipid oxidation end products (AGEs), pro-inflammatory (leading to cell dysfunction, chronic disease, and autoimmune disease), and completely devoid of nutrition and fiber (completely empty calories). And yet, the Standard American Diet consists of roughly 63% processed (fake) foods products.
Leaky gut syndrome, also known as increased intestinal permeability, is a condition where the lining of the small intestine becomes damaged and erodes, allowing partially digested or even undigested food particles, toxic waste products, and bacteria to "leak" through the intestines wall into parts of the body where food should never be found. This floods the bloodstream with food particles seen by the immune system as foreign, which they are. The presence of these substances in the blood can trigger an autoimmune response in the body, (where the body attacks itself) leading to subsequent negative health effects. There is considerable evidence that increased intestinal permeability is directly linked to several chronic diseases.
Detrimental Effects of Leaky gut on the Human Body
The detrimental health effects of leaky gut syndrome include:
Inflammation and Immune Response: The most immediate effect of leaky gut is chronic low-grade inflammation due to the body's immune response to toxins and changes in gut bacterial diversity, creating dysbiosis - pathogenic (disease-causing) alterations in the distribution and quantity of certain microbial species. To make matters worse, food particles in the bloodstream lead to a variety of diseases and conditions taxing the immune system. This can lead to immune system fatigue as the immune system is now involved in digesting food that leaves the otherwise sealed environment of the small intestine. Taxed by the energy expenditure on the immune system, this leads to the development of a heightened predisposition to debilitating diseases, as the immune system no longer has the energy requirements necessary to fight off or prevent these diseases.
Dysbiosis can also refer to irregular location of gut flora, small intestinal bacterial overgrowth, and even broader implications than just bacteria - including yeast/fungi and parasites that can occur in the mouth, vaginal tract, urinary tract, lungs, and sinuses.
With respect to the GI Tract, symptoms can include bloating, gas, cramps, food sensitivities, and aches and pains, suggesting a direct impact on the digestive system's function.
Nutritional Deficiencies: This increased permeability (leaking) of the small intestine can lead to malabsorption of vitamins and minerals, creating nutritional deficiencies that can affect various bodily functions and overall health.
Autoimmune Diseases: Over time, the constant immune response may lead the body to start attacking its own tissues, contributing to the development of autoimmune diseases such as rheumatoid arthritis, lupus, inflammatory bowel disease, and cancers.
Mood Disorders: There's a tremendous growing body of evidence supporting the gut-brain axis theory, suggesting that gut health can dramatically impact mental health. Conditions like depression and anxiety have now been directly linked to gut permeability as the inability to absorb vitamins, minerals, and other nutrients, leads to an imbalance in hormones and other crucial physiological processes that regulate our emotions.
Fatigue: Increased intestinal permeability, can lead to chronic fatigue by allowing toxins and undigested food particles to enter the bloodstream. This triggers systemic inflammation and an immune response, which can disrupt the body's natural energy production and regulation, resulting in persistent tiredness and lowered vitality.
Correcting Leaky Gut Syndrome & Getting Back To Health
Correcting leaky gut syndrome involves lifestyle and dietary changes, aiming to reduce inflammation and heal the intestinal lining. Here are some strategies that might help:
Avoid Gluten, Wheat, Wheat-based products, and Wheat Germ: Gluten, especially in wheat products and products containing wheat-germ, have been found to erode the lining of the intestine and can trigger an immune response that increases intestinal permeability - “Leaky Gut Syndrome.” This increased permeability allows partially digested food proteins and other gut contents to escape into the bloodstream, which can cause chronic systemic inflammation, exhaust the immune system, creating chronic fatigue, and other health issues.
Avoid Lectins: Lectins, which are a type of protein found in many plants, including nightshades such as tomatoes, potatoes, eggplants, and peppers, have adverse health effects, particularly when they are consumed in large quantities or in an uncooked form. Nightshade vegetables contain lectins primarily in their seeds and skins, and these lectins can resist digestion in the human gut.
The concerns about the health effects of lectins stem from their ability to bind to the cells lining the gastrointestinal tract interfering with the absorption of nutrients, creates inflammation, cause mineral deficiencies, and autoimmune reactions.
Avoid the use of Antibiotics: Antibiotics pose the MOST significant and well-documented alteration to the balance of the gut microbiota and there are so many Holistic/Functional Medicine and Naturopathic alternatives to antibiotics.
Even one 10-day course of antibiotic use has negative impacts on the gut microbiome for up to 16 months after discontinuing its use. These include: the overgrowth of pathogenic species like C. diff, increased susceptibility to transient intestinal parasites (food poisoning), intestinal inflammation, malabsorption and malnourishment.
Add to this the antibiotics found in milk, beef, chicken, turkey, and farm raised fish and your gut microbiome is left in shambles. The average American’s immune system is decimated from this constant assault on the gut biome, the maintenance of which is paramount in maintaining optimal health.
Dietary Changes - Limit or Avoid All Processed Foods: In February 2019, the prestigious medical journal The Lancet published a systematic review and meta-analysis of 185 rigorous prospective studies, encompassing 135 million years of human experience. This analysis looked the impact of dietary fiber on human health and found that increasing dietary fiber can significantly reduce the risk of nearly every chronic disease, including heart disease, cancer, type 2 diabetes, obesity, and more. Simply put: more fiber, fewer problems. How do you get fiber? Eat more plants.
A primary focus should be placed on increasing the intake of fiber and fermented foods and eliminating foods and ingredients that can damage the gut lining or trigger an immune response. These include foods that contain lectins, gluten, wheat germ, and whole wheat grain. Then there’s dairy, loaded with hormones, steroids, antibiotics and meats such as beef, chicken, turkey, and especially lunch meats that are all loaded with nitrates and nitrites and loaded with antibiotics (that create imbalance in the gut microbiota by killing “good/beneficial” bacteria). Last but not least, are processed foods, artificial sweeteners, “natural” and artificial flavors, artificial colors, preservatives, emulsifiers (detergent), and “added” sugars that create advanced glycation end products (AGEs), oxidation (tears apart cell structures and DNA), and are all pro-inflammatory creating chronic disease.
The American diet, heavily reliant on ultra-processed foods, exposes people to these additives consistently over many years. This prolonged exposure raises questions about their long-term effects. For example, emulsifiers stabilize mixtures of oil and water by reducing surface tension, allowing the two normally immiscible substances to blend smoothly. They are highly polarized molecules that contain both hydrophilic (water-attracting) and lipophilic (oil-attracting) components, which bind to water and oil, preventing separation. Great for creating processed foods blending oils with water, absolutely disastrous for the human gut.
Emulsifiers, similar to the detergents found in laundry and dish soaps, can degrade and strip away the gut's protective mucin layer. This layer safeguards the epithelial lining from harmful bacteria that thrive in the presence of emulsifiers and break down mucins. As the mucin layer thins, the epithelial cells become more exposed, increasing the gut's vulnerability to damage, inflammation, and heightened permeability, leading to “Leaky Gut Syndrome.”
Solvents like propylene glycol, commonly used in antifreeze, though generally recognized as safe in small amounts, may contribute to cellular stress when consumed regularly. Preservatives such as BHA (banned in Europe and Asia), classified as a possible carcinogen by the International Agency for Research on Cancer (IARC), may pose risks when consumed in combination with other chemicals over time.Moreover, the potential for these substances to interact with each other and other compounds in the diet adds another layer of complexity to assessing their safety. These interactions may produce new, potentially harmful compounds that have yet to be fully studied or understood. The simplicity of assuming safety based on individual, small doses overlooks the reality that our bodies are continuously exposed to a cocktail of these additives, leading to potential chronic health issues such as hormonal imbalances, inflammation, and increased cancer risk.
In essence, while the food industry assures that these chemicals are safe within regulated limits, the broader picture of their long-term, cumulative impact on human health remains inadequately explored. As more research emerges, it's becoming increasingly clear that minimizing exposure to such additives by choosing whole, unprocessed foods may be a prudent strategy for maintaining long-term health.
Instead, emphasize whole, nutrient-dense foods, again, particularly those RICH IN FIBER such as broccoli and brussel sprouts, for example. Consuming a wide variety of plant-based foods can enrich gut microbiota diversity, which is associated with better health and disease prevention. Fiber-rich foods, such as fruits, vegetables, legumes, and gluten free whole grains, are particularly beneficial as they serve as prebiotics (microbial food), feeding beneficial gut bacteria.
Probiotic Gut-Healing Foods and Supplements: Incorporate foods that support gut health, including bone broth (couple times a week - loaded with vitamins, minerals, and gut healing properties), fermented foods (like unsweetened yogurt, sauerkraut, kimchi, and kefir), and high-fiber foods (vegetables, legumes, and gluten free whole grains) which can help seal the gut and maintain a healthy balance of gut bacteria. Prebiotic and Probiotic supplements can also be beneficial, especially after antibiotic use or for certain health conditions.
Introduce Dietary Sources of Prebiotics: To harness the benefits of prebiotics (gut microbiome food), incorporating a variety of prebiotic-rich foods into the diet is recommended. Prebiotic foods are rich in non-digestible fibers and compounds that nourish beneficial gut bacteria, supporting their growth and activity. Vegetables such as onions, garlic, leeks, asparagus, and Jerusalem artichokes are excellent sources of inulin and fructooligosaccharides (FOS), which are particularly beneficial for gut health. Leafy options like dandelion greens also provide a robust amount of fiber and inulin. Fruits like slightly green bananas and apples offer resistant starch and pectin, respectively, while berries such as blueberries and strawberries contain polyphenols that act as prebiotics.
Legumes, including chickpeas, lentils, and black beans, are great for their resistant starch content, while whole grains like oats and barley contribute prebiotic fibers like beta-glucan. Nuts and seeds, such as flaxseeds and chia seeds, are another fantastic choice, as they supply mucilage and soluble fibers. Root vegetables and tubers, including sweet potatoes, yams, and cooled potatoes, also provide resistant starch, which is particularly beneficial for feeding good bacteria.
Additional sources of prebiotics include seaweed, which contains unique fibers like agar and carrageenan, and cocoa, whose polyphenols support gut health. Incorporating these foods into your diet, alongside probiotic-rich options like yogurt or fermented vegetables, can synergistically improve digestion, strengthen the gut microbiome, and enhance overall wellness.
A study published in Nature Partner Journals Nov. 5, 2023, highlights the swift and significant impact of cranberry extract on gut health. Researchers found that just four days of supplementation with Prebiocran™, a cranberry extract rich in polyphenol antioxidants and oligosaccharides, led to a notable increase in beneficial gut microbes, such as Bifidobacterium and butyrate-producing bacteria, while simultaneously reducing potentially harmful strains like Bacteroides. This dual action, referred to as "duplibiotic," enhances gut health by boosting beneficial bacterial populations that support gut integrity, reduce inflammation, and potentially lower the risk of chronic diseases such as gut cancer, Type 2 diabetes, and cardiovascular disease.The study emphasizes the importance of maintaining a healthy gut microbiome for overall health, suggesting that even low doses of cranberry extract can quickly and effectively improve gut microbial balance. The researchers also noted that the benefits observed were achieved with a daily dose equivalent to 60 grams of fresh cranberries, which is about half a cup or roughly 50 to 60 individual cranberries. This is significantly lower than the recommended daily intake of 400 milligrams of procyanidins— a class of flavonoids known for their antioxidant properties, which help protect cells from damage and support vascular health. The findings indicate that even moderate cranberry consumption could have substantial health benefits.
Supplements: Certain supplements, such as probiotics, Bone Broth, Glycine, L-glutamine, Vitamin A, Vitamin C, Protein (including collagen), Curcumin, Butyrate, Omega-3 fatty acids, and zinc, may help heal the gut lining and support overall gut health.
Reduce Stress: Chronic stress releases cortisol in the body, creating inflammation, and can exacerbate leaky gut by influencing/interfering in gut motility and permeability. Techniques such as meditation, yoga, and deep breathing exercises can help manage stress levels.
Avoid Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): Regular use of NSAIDs can damage the intestinal lining, leading to Leaky Gut Syndrome and should be minimized.
Moderate Alcohol Consumption: Excessive alcohol consumption can increase intestinal permeability and should be very limited to no more than 1 -2 days a week and only 1 - 2 alcoholic drinks. Alcohol, simply stated, is a toxin (poison) to the body and the liver has a very difficult time processing alcohol, a process that can take up to 6 to 8 hours. During this time, our heart rate remains elevated because of the stress alcohol put on our system. Alcohol also prevent us from going into. nREM D3 Sleep which is the only time the brain can flush cellular waste out of the system. If this cellular waste is not flushed down, it creates inflammation in the brain which can long-term create significant problems. To learn more about the importance of sleep on your health read the article: The Importance Of A Good Night’s Rest: Understanding The Stages Of Sleep, Circadian Rhythms, And Their Impact On Your Health
Lifestyle Factors: Regular physical activity, stress management, avoiding unnecessary antibiotics found in milk and dairy products, meats, poultry, and farm-raised fish, can also support gut health.
Get Out In Nature: A recent study has revealed Americans spend 2% - 8% of their entire life outside. As someone who loves the outdoors, routinely hiking, backpacking, and camping, that’s a hard stat to hear. And speaking personally, It’s remained a mystery to me why people don’t crave being in nature. Every time I go I feel a peace pour over me, and I feel expansive. I feel connected to everything else instead of separate from it.
One of the benefits of being outside is Vitamin D production. Your body cannot produce Vitamin D without sun exposure which is why most Americans are Vitamin D deficient, compromising their immune system.
Spending time outdoors put the brain into a state of what Professor Michael Easter, describes as “soft fascination” mode - “a mindfulness-like state that restores and builds the resources you need to think, create, process information, and execute tasks. It’s mindfulness, without the meditation.” This soft fascination mode has been shown to have meditative like effects on the brain, reducing stress and anxiety, increase cognitive function, boost memory, and lower levels of the stress hormone cortisol.
Get Enough Sleep: Adequate sleep is crucial for gut health, as it helps regulate stress and repair the body. To learn more about the importance of sleep on your health read the article: The Importance Of A Good Night’s Rest: Understanding The Stages Of Sleep, Circadian Rhythms, And Their Impact On Your Health
Ultimately, we’re either building a body from the elements in nature that are the literal physiological building blocks of every aspect of our body, or we’re unknowingly making choices that harm us, attempting to build a body from over 2,500 synthetic processed food chemicals the body cannot metabolize or digest. When we know better, we do better. When we do better, we LIVE better.
It's important for individuals to consult with a Holistic/Functional Health healthcare professional before making significant changes to their diet or lifestyle, especially if they have existing health conditions. A healthcare provider can offer personalized advice and direction to ensure that any underlying conditions contributing to symptoms are properly addressed.
Conclusion
The connection between gut health and overall physical and mental well-being is undeniable and cannot be understated. By understanding the latest findings in this field and implementing gut-friendly lifestyle choices, individuals can significantly enhance their physical and mental health and even reverse disease states in the body. As research continues to uncover the complexities of the gut-brain axis, the adage "you are what you eat" has never been more pertinent, highlighting the gut's central role in building a healthy human.
Love and Light to You in your continued Journey of Discovery and optimal health.
I would love to hear from you and have you share your thoughts and/or questions in the comment section below. I look forward to hearing your perspectives.
An Invitation:
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Disclaimer:
I am not a medical doctor or a medical practitioner. I am not legally permitted to claim I treat, cure, or heal disease. I can, however, provide educational content with respect to building/restoring and maintaining optimal health through nutrition, diet, sleep support, and exercise, which can reverse health conditions.Any information provided on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this web site.This website summarizes information on the role of nutrition, diet, and exercise in health, disease and wellness. Readers should be aware that knowledge of nutrition and medicine is constantly evolving. They are encouraged to frequently check the most current information available on preventive and therapeutic measures. It is your designated clinician’s responsibility, relying on their experience and knowledge of the patient, to determine the best course of action in providing care and your choice to follow it or not. The author, editor, and publisher of information on this website accepts no liability for any injury arising out of the use of material contained herein, and makes no warranty, express or implied, with respect to the contents of this online publication, or from the contents of sites or articles we provide links to. 