GUT TALK

GUT TALK TIPS FOR A HEALTHY MICROBIOME

by Melinda Hemmelgarn

It’s hard to imagine surrendering the chemicals our gut microbes synthesize control of our minds and bodies to behave like drugs—they are absorbed into trillions of microorganisms, but an our bloodstream and influence our biology. ever-growing body of research from the Seattle-based biologist Ann Bikle refers to Human Microbiome Project shows how mi- the colon as an “onboard medicine chest”. crobes living in and on our bodies affect and Unfortunately, warns Sonnenburg, physi- even predict our physical and mental health. cians too often prescribe antibiotics, which

The majority of these microorganisms, wreak havoc on our microbiota, leaving us or microbiota, live within our large intestine. susceptible to disease-causing organisms. According to Kelly Tappenden, Ph.D., a registered dietitian and head of the Depart- Fiber for a Strong Defense ment of Kinesiology and Nutrition at the The Sonnenburgs define a microbiotaUniversity of Illinois–Chicago, we have more friendly diet as rich in plant-based, microbial cells within our gut than we have high-fiber foods and limited in meat and human cells in our body. These microbes saturated animal fats. Low-fiber diets help digest food, regulate appetite, produce contribute to a decline in gut microbe certain vitamins, synthesize chemicals such diversity, resulting in a weakened immune as serotonin, metabolize carcinogens and system. “Fiber is fuel for the gut,” says regulate our immune system. She suggests Joanne Slavin, Ph.D., a registered dietitian that we think of them collectively as an and professor of food science and nutrition organ that develops and changes as we age. at the University of Minnesota-St. Paul. It’s

“A huge proportion of your im- naturally found in fruits, vegetables, beans, mune system is actually in your GI tract,” peas, whole grains, nuts and seeds. says Dan Peterson, assistant professor of Fermentable fibers such as fruit pectin, pathology at the Johns Hopkins University beta-glucans in barley and oats, and oligo- School of Medicine. Taking care of our gut saccharides in beans are metabolized by gut microbes is paramount during times of bacteria to produce short-chain fatty acids stress and risk of infection. In their book, that provide energy to cells in the colon. The Good Gut: Taking Control of Your Many fermentable fibers are called “prebiot- Weight, Your Mood, and Your Long-Term ics” because they promote the growth of Health, Stanford researchers Justin and beneficial gut bacteria. Inulin, for example, Erica Sonnenburg explain how healthy gut is a prebiotic fiber found naturally in onions, bacteria are essential for both metabolic garlic, leeks, asparagus, wheat and oats. health and strong immunity, adding that Teresa Martin, a registered dietitian

based in Bend, Oregon, who researches gut health and disease preven- tion, recommends 35 to 50 grams of fiber per day to promote diverse, abundant and resilient gut microbes. For those over 50 years of age, the Institute of Medicine recommends 30 grams of dietary fiber per day for men and 21 grams for women. Most Americans get half the recommended amounts because highly processed, low-fiber foods are ubiquitous. Plus, popular gluten-free, keto and paleo diets limit whole grains. When buying packaged foods, check labels carefully and choose those providing at least three grams of fiber per serving.

A Healthy Microbiome for Life

Martin shares the following strategies for developing and preserv- ing gut health: n Choose a vaginal birth, if pregnant; and breastfeed to help establish a healthy microbiome in the baby. n Choose an organic, plant-based diet. Aim for a variety of different plant species each day. n Enjoy fermented foods such as yogurt, kefir and sauerkraut, but be cautious with probiotic supplements. Only use those with proven safety and effectiveness. n Limit “microbial assassins”. Artificial sweeteners and emulsi- fiers such as polysorbate 80, carageenan and carboxymethylcel- lulose, typically found in processed foods, can lead to bloating, irritable bowel and inflammation. n Enjoy physical activity; avoid sitting for more than 30 to 60 minutes. n Go outside, enjoy fresh air and play in the dirt. n Reduce stress. Try yoga, meditation and mindfulness. n Sleep six to eight hours each night. n Think about gut microbiota every day, advises Martin. “Any- thing you can do to help fuel healthy microbes, no matter how small, will make a difference to your health.”

Melinda Hemmelgarn, the Food Sleuth, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com.

LEARN MORE

n The connection between both soil and human health: Dig2Grow.com n Comparing the human digestive system to plant roots in the soil: Tinyurl.com/SoilHealthAndHumanHealth n Human Microbiome Project:hmpdacc.org/hmp/overview n The Microbiome Report Podcast: TheMicrobiomeReport. libsyn.com n WorldMicrobiomeDay.com n Best sources of dietary fiber: Tinyurl.com/FoodSourcesOfDietaryFiber n Best probiotics: USProbioticGuide.com

EVERYDAY GUT HEALTH

by Sheila Shea

Healing the gut is central to healing the body. The gut or the gastrointestinal (GI) system begins with the mouth and ends with the anus; the esophagus, stomach, small and large intestines are in between.

To heal the gut one has to heal the eating disorder, the food addiction, the binge eating disorder and constipation. One has to have control over their eating to have gut health. Change is a challenge.

In our current environment, the gut has sustained inflammation and a breach of its walls. This breach or porousness in the walls of the gut leads to distribution of the contents of the gut into cardiovascular and lymph systems. The contents of the intestines now in the blood and lymph circulate to other organs and tissues. The leaky or porous gut leads to weaknesses in other systems, such as autoimmune, neurological and metabolic.

Pathogenic microbial action initiates the inflammation and porosity. Causes of the breach and inflammation, according to Elaine Gottschall (author of Breaking the Vicious Cycle), are pathogenic microbes fermenting our complex sugars—rather than their breakdown by human enzymes. Enzymes break up our real food and allow absorption and digestion. Our enzymes do not recognize the processed food and pharmaceutical diet. If the small intestine’s enzyme system is damaged, microbes from the large intestines migrate to the small intestines and break down the industrial food and pharmaceutical products. They produce toxic microbial byproducts of acids, gasses and other metabolites. These byproducts produce the inflammation.

The gut equals the metabolism—the beginning of the transition of food to energy through digestion, absorption and elimination. The metabolism is the constant transformation of one substance to another, sometimes building, sometimes breaking down and at other times restoring and repairing.

Seventy percent of the gut is immune tissue. Another large percentage of the immune system resides in the lymph system. As long as the gut is strong, so are people. Given that 88 percent of the public has metabolic syndrome, a breach of the gut wall is that widespread.

Healing the gut is healing the immune system and metabolic syndrome. We can heal the gut through: detoxification, nutrition, meditation and movement and fasting and autophagy.

Common gut realities for people are weak gut muscles, a distended abdomen, abdominal visceral fat layered around the waist, daily bloat and gas, heartburn and too slow or fast elimination. Many people have redundant (extra length of intestines) and enlarged bowels. Colon hydrotherapy, enemas and laxatives are helpful ways to support gut muscle strength and improve elimination.

Along with water therapies, one can add cleansing herbal products to target an organ, or remove pathogens. People practice liver, bowel and kidney cleansings as well as parasite protocols. Prevention and maintenance for good gut health is a priority. When in doubt, clean it out.

Balancing the microbiome with the good microbes is a priority. Many viruses, fungi and bacteria live symbiotically within us. Gut nurturing foods include fermented foods, such as the vegetable cabbage yielding sauerkraut, as well as raw milks yielding fermented milks like kefir or yogurt.

During the COVID-19 age, scientific and medical articles show a correlation between the most serious COVID-19 cases and metabolic syndrome and hyperinsulinemia. The higher the blood glucose and insulin, the more serious the case. Victims had preexisting high blood pressure, obesity, diabetes and/or heart disease.

In order to reverse the metabolic decline, Robert Lustig, MD (author of Fat Chance) suggests elimination of processed foods and consumption of “real foods”. The use of stocks and broths, meat, fish, eggs, monounsaturated and saturated fats and monosaccharide sugars (fruit, vegetable, fermented milk and honey) are examples of real food. The Gut and Psychology Syndrome program created by Natasha Campbell-McBride, MD, is designed to heal and seal the gut wall and reseed the good microbes.

Movement and breathing allow the abdominal core to open and strengthen.

Fasting and autophagy give the gut a rest and are key to intestinal healing. Autophagy happens when we are not eating. Our bodies repair, recycle and recreate in the quiet hours. Breaking the habits of night-time eating or constant eating is a priority. The minimum goal is a fast during the night, preferably 12 to 16 hours. Variations of fasting are described in The Complete Guide to Fasting by Jason Fung and Jimmy Moore.

Now is the time to heal the gut through cleansing, fasting, nutrient dense eating, movement and meditation. A person is on the path of regeneration and healing as they restore their GI system.

Sheila Shea, MA is director of the Intestinal Health Institute, offering natural methods to heal and seal the gut, including colon hydrotherapy (43 years of experience), detoxification programs and REAL FOOD nutrition courses and counseling. Shea has been practicing yoga since 1971 and plays tennis. Connect at 520-325-9686 or IntestinalHealthInstitute.com.

Stop can help identify foods, drugs, stress, alcohol and other poor habits that have resulted in the current symptoms. They will guide Struggling in how to repair one’s leaky gut. This will include changing dietary habits, improving sleep habits, reducing stress, incorporating breath work and exercise and starting on with Gut some great probiotics. Including fermented foods will also be essential to keeping the gut and digestion in a healthy state. Issues Most people don’t understand how a leaky gut can be linked to brain fog and decreasing memory. This is a long discusby Jean Read sion, but to keep it simple, here is a quick peek into the connection. The microbiome M any people experience frequent bloating, gas, abdominal or pelvic pain, sluggish digestion, formation that occurs in the fascia that surrounds all the tissues and organs in the body. Most surgeons recommend returning (the bacteria that live in the gut) helps digest food, as well as crowd out bad bacteria in the gut. The gut bacteria help by making dopamine and serotonin that constipation, diarrhesa, brain fog, lack of to surgery for release of these adhesions, but is needed by the nervous system. The gut energy or excessive fluid in the abdomen surgery is the cause of adhesion formation. bacteria make other nutrients needed for or legs. These common issues could be There is another alternative called visblood coagulation, immune function, balcaused by the foods we are eating, leaky ceral manipulation, combined with myofasance of the hormones and more. A healthy gut issues, poor microbiome health, stress, cial release techniques. Studies have shown gut makes for a healthy brain. poor sleep habits, antibiotic use, food that using these combined techniques by When having gut symptoms, don’t sensitivities, adhesions and more. highly trained physical therapists can relieve settle for antacids and a decline in

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