How to Heal Your Gut: Secrets of Your Microbiome Lauren Houser, CRNP Georgia Tetlow, MD Rachel Hershberger, MS, CNS, LDN Danielle Huntsman, MS, AADP
Agenda
What is the microbiome?
Why is it important?
Disruption of your flora
Factors that impact your microbiome
Testing
How to Heal your Gut
Remove
Replace
Reinoculate
Repair
What is the microbiome? ď ľ
Trillions of microbes that live in and on us in a symbiotic relationship
ď ľ
Primarily in your large intestine and colon
Importance of a Healthy Gut
Regulates absorption of nutrients and help us process toxins and allergens intelligently
Acts as your second brain- more neurotransmitters are produced here than in your brain
Houses our immune system, acts as gatekeeper of inflammation
Plays a large role in metabolism and weight management
Disruption of normal flora “All disease begins in the gut” Hippocrates
Intestinal Permeability
Dysbiosis (Bacteria, Yeast or Parasite Overgrowth)
Small Intestinal Bacterial Overgrowth (SIBO)
Associated Conditions: from cancer to autism
Intestinal Permeability
Causes
Medications
Antibiotics
Proton Pump Inhibitors and Histamine blockers
NSAIDS and steroids
Diets high in carbohydrates, processed food and sugar, low in fiber
Stress
Environmental toxins exposure
Functional Medicine Testing
Stool Study
Organic Acids Test
Breath Test
Stool Study Genova and Doctors Data
Organic Acids Test (OAT)
SIBO Breath Test
Integrative Approach to Restore Your Gut Remove Replace
Reinoculate Repair
Remove Irritants
Food allergies or sensitives
Consider Elimination diet or IgA food allergy testing
Alcohol
Medications
Reduce simple sugars and carbs in diet
Treat pathogens
Reduce stress response
Replace Digestive Enzymes (if indicated)
Reinoculate
Probiotic Foods
Probiotic supplements
Fiber
Probiotic Foods
Probiotic and Prebiotic foods work synergistically; incorporating fresh fruits & vegetables and foods rich in probiotic components is the best recipe for success!
Prebiotic Rich Foods are fuel for good bacteria, they are non-digestible carbohydrates which help stimulate the growth and activity of good bacteria in the colon. Examples: Dandelion Greens, Jerusalem artichoke, garlic, cabbage, onion, leeks, & asparagus act as superfoods rich of prebiotics.
Probiotic Rich Foods: Incorporating foods rich in probiotics helps balance a healthy microbiome. Fermented foods are rich in enzymes which support our digestion. Some examples are: raw apple cider vinegar, sauerkraut, kombucha tea, kimchi, beet kvass, and organic plain yogurt
Fiber 2 types of Fiber: Soluble and Insoluble Fiber
Fiber is important for many reasons: it helps control blood sugar, slows down the breakdown of carbohydrates and helps regular your digestion and regularity, it is also essential for hormone health and detoxification.
Soluble Fiber: Serves to slow digestion while lowering blood glucose and maintaining a balanced blood sugar and cholesterol levels. This type of fiber, makes you feel fuller for longer, as it absorbs water and becomes gel like when consumed. Sources: Flaxseeds, Lentils, Peas, Chia Seeds, and berries.
Insoluble Fiber: Adding bulk to stool and promoting regular bowel movement and helps remove toxic waste through the colon. Sources: Grains, Nuts, Broccoli, Cucumbers, Carrots, Green Beans, Zucchini.
Repair mucosal barrier
Exercise
Mindful Eating
Hydration
Healing foods
Fruits and vegetables
Bone broth
Antioxidants and micronutrients
Vitamin D, C, E and NAC
Zinc glycinate
Omega 3 fish oil
L-Glutamine
Curcumin
Gastromend- herbs
Summary
What is a microbiome?
Why is it important?
Disruption of your flora
Factors that impact your microbiome
Testing
How to Heal your Gut
Remove
Replace
Reinoculate
Repair
Questions?