“The microbiome is the next frontier in medicine…You can transplant fecal matter from a thin person to a fat person and reserve their diabetes. You can take fecal matter from a normal kid and put it into an autistic kid and their behavior changes.” – Dr. Mark Hyman
What is the Microbiome?
The microbiome consists of trillions of microorganisms (aka microbiota), including thousands of different species, mostly found in the small and large intestines. These include bacteria, fungi, parasites, and viruses. In a healthy person, these ‘bugs’ coexist peacefully. The microbiome is now even being labeled a supporting organ because it plays so many key roles in our body.
Why is a healthy Microbiome so important?
70% of our immune system resides in our gut, over 90% of your body’s serotonin – aka, your “happy” neurotransmitter – is made by your gut microbiome. This is why a change in the microbiome can significantly affect your mood and behavior, your cognitive performance, your mental health, and your pain tolerance
Three Tips to Nurture Your Microbiome Daily
1. Eat a variety of probiotic-rich foods (i.e. fermented food)
Have a forkful or two of fermented vegetables daily, and try to rotate each day between different vegetables, this can include fermented beets, sauerkraut, kimchi, etc. When vegetables ferment they produce hundreds and hundreds of different families of bacteria that are good for you. Every vegetable when fermented produces different families of bacteria. It’s the diversity of the microbiome that’s going to make the difference so you want a diversity of inoculation from fermented vegetables.
Inoculating with the good guys every single day is the primary thing that you can do to ensure a long and healthy microbiome, and exploring with fermented vegetables is an easy and affordable method that everyone and all ages can probably adopt. And always remember - It’s the diversity of the microbiome that makes you healthier and protect the lining of your gut to prevent autoimmunity and other issues that have become more common these days.
2. Eat the Rainbow!
Pre-biotics refers to specific types of dietary fibers that feed the friendly bacteria in your gut. These include inulin, pectin, and resistant starch. the best source being fruits and vegetables (unpeeled). The highest amounts are found in garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. However, in general, vegetables, fruits, whole grains and beans are all good sources of prebiotic fiber. So just focus on eating a plant-rich diet - eat more veggies! and also eat a variety of different plant foods (i.e. the hugest variety of fruits, vegetables and other plants that you can). And buy locally as much as possible.
“When you go shopping, always buy a few different root vegetables: rutabaga, parsnips, sweet potatoes, carrots, etc. – and have at least one root vegetable each day + have at least 2 other prebiotic foods so you’re feeding the good bacteria.” Dr. Tom O’Bryan
3. An Apple a day keeps the Doctor away
Apple pectin is the star of the show here! Pectin is a type of fiber that is found in all plant cell walls and tissues. While all may contain pectin, the amount and concentration of pectin varies among plants. Apples contain a particularly high amount of pectin and the highly concentrated apple pectin delivers many health benefits. Apple pectin is available in the skin and pulp of fresh apples or as a dietary supplement.
Cholesterol
Lets start looking at apple pectin may help lower cholesterol, researchers examined the effects of different types of apple or citrus pectin in people with mildly elevated cholesterol and observed that both types of pectin lowered LDL cholesterol. The soluble fiber (from pectin, oat, or psyllium) was associated with a small decrease in total cholesterol and LDL cholesterol.
Metabolic Syndrome
A study in the May 2008 found that rats that were fed apple pectin experienced a reduction in blood sugar levels, total cholesterol levels, triglyceride levels and weight. A reduction in one or all of these factors will contribute to a reduction in high blood pressure as well.
Leaky Gut
The apple pectin provides food for colonic bacteria that converts it into beneficial short chain fatty acids. These acids maintain the health of beneficial gut bugs and the cells lining the colon. The short chain fatty acids also promote epithelial growth of the cells of the intestines, thereby reducing leaky gut. The breakdown products of pectin also help to normalize intestinal contractions. Which makes it an excellent sources and specifically foo sources to heal a leaky gut.
Below is a recipe from Dr. Tom Obryan for a gut healing homemade apple sauce that you can include in your daily diet. You will need:
4-6 apples (Bio/Organic, if possible)
Water
Cinnamon (and a little nutmeg if you like)
How to make it:
Cut the apple including the skin into small pieces of about 1x1cm cubes.
Put them into a pot and cover about 1/3 of the height of the apple cubes in water
Add some cinnamon or nutmeg if you like (some people add raisins)
Boil it on the highest heat for about 8 minutes until the apples get “shiny“
Stir it with a spoon
Have 2 to 3 Tablespoons 2 to 3 times per day (hot or cold)
Store in the fridge for up to 5 days, then make some more
Healthy gut flora becomes crucial for optimal gut health. Your gut houses 500 species and three pounds of bacteria. A growing field of research focuses on the microbiome, which Michael Pollan calls your" Second Genome", and how it contributes to weight, disease, and health.
Gut bacteria thrive on what you feed them.. feed them well!
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