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Scientists are ramping up their focus to further understand the intimate relationship between humans and microorganisms. For 100+ million years, we’ve evolved to house a specialized community of microbiota that thrives in the human gut. Did you know that (in terms of human DNA), we are all approximately 99.9% identical! It’s the remarkable genetic diversity of our guts that make us 80-90% unique. How? Because, we as humans stem from merely 22 thousand or so genes, whereas our microbiome alone contributes a reported 3.3 million. [1] In terms of our genetic fingerprint, we are more bug than body. Makes you stop and think…are they “our bacteria,” or are we “their human?”
We did say it’s a relationship, however, and this IS a two-way street. We need them to survive as much as they need us, and even though we might be outnumbered, we’re not powerless when it comes to governing our biomates. When we wrote earlier about the importance of a robust microbiome, we hinted at a few key things that you’re probably doing to upset this sensitive balance – eating inflammatory, processed or unhealthy foods, drinking sugary or chemical-laden sodas, exposure to environmental toxins, enduring stressful relationships or careers, not sleeping well, et cetera. All these things change the host environment so as to favor “bad” bacteria. Researchers have found that almost all of us board pathogens (microorganisms known to cause illnesses) along side our probiotic partners (the “good bacteria” that fight off the bad bacteria). [2] So, why don’t we all get sick? Ever hear of the phrase, “Happy wife = Happy life”? Same applies here, except in order to be healthy, the bugs have to be healthy. Healthy individuals have simply dialed in that delicate balance – meaning, they’ve created an environment favorable to the good guys. Favor the good guys, be healthy – Favor the bad bugs, get sick. It’s really that simple.
So, what can you do?
Just eat good food!
What you eat on a daily basis has a remarkable impact on tipping the scales of {g}ustice. See what I did there? Exposure to beneficial strains of bacteria and tailoring the environment to allow them to thrive is key. In general, eating real whole food is going to be your best bet, but here are some more specific examples of what to populate your plate with:
- Fresh vegetables (especially dark, leafy greens like broccoli, kale and spinach; but also onions, cauliflower and asparagus)
- Whole fruit (especially berries, but also mangoes)
- Herbs and spices (like turmeric, garlic and ginger)
- Fermented foods rich in probiotics (yogurt, kombucha, kefir, kimchi, and cultured veggies like sauerkrawt and pickles)
- Healthy fats (coconut oil, omega-3 fish oil, fatty protiens from fish and beef, seeds, nuts and butter)
- Fiber rich foods (avocados, berries, coconut, figs, artichokes, peas, lima beans, humus, okra, brussel sprouts, flaxseeds, and chia seeds)
- Extras = bone broth, cocoa and apple cider vinegar
It’s important to note, that in order to get the most out of the foods above, especially for probiotic and prebiotic reasons, you should be sourcing all your foods from organic, non-GMO, hormone free, antibiotic free, grass fed, free range, wild-caught and other natural origins. Otherwise, you’re guaranteed to get food that’s been washed, sprayed, fed, and/or injected with toxic chemicals designed to kill all the friendly flora. The point here, is to populate your system with beneficial bacteria that overwhelm all the bad ones. In a vacuum, the bad ones will take over and wreak havoc on your system. Antibiotics used in farming fish and meats (including dairy), have been proven to enable antimicrobial resistant bacteria (aka, “superbugs”) which may find their way from the farm to your food. And, there is clear evidence that this act of “farm-acy” has had adverse health consequences in humans. [3] Moreover, there is evidence to indicate that upsetting the microbiome of animals negatively impacts their ability to utilize their food, just like it does in humans. [4]
Making your own fermented veggies or homemade yogurt is a great way to ensure you get the cleanest cultures for good gut health. And it’s the simplest thing to do! Literally, you cut of some veggies, put them in a mason jar with some salt, fill with filtered water, and wait. Stay tuned for articles on how to make homemade sauerkraut and other Heading Healthy fermented favorites!
Fiber is really important, folks! It helps shift the balance of bacteria – increasing healthy bacteria while decreasing the unhealthy bacteria that can be the root of some digestive problems. Be sure to avoid fiber supplements and foods advertising “added fiber,” as these can be detrimental to your health. [5] The prebiotics (a specific type of fiber found in many of the aforementioned foods) provide a nutrient-rich source of “fuel” for all the beneficial bacteria that live in your gut; and can be easily sourced from raw veggies like dandelion greens, leeks, garlic, onions, asparagus and even under-ripe bananas. [6]
Try to consume your fruits raw, and (until you’re used to them) your leafy green vegetables steamed. Avoid “nuking” your meals in the microwave and searing your veggies and meats over high heat. The goal is to get the sensitive strains safely into our system, not annihilate them. Cooking them has a tendency to break down all the compounds conducive to a healthy gut.
BONUS! Want one last thing to eat?
Dirt.
You heard me. Dirt.
In his book, “Eat Dirt: Why Leaky Gut May Be the Root Cause of Your Health Problems and 5 Surprising Steps to Cure It“, Dr. Josh Axe expounds,
“We can’t reverse time, of course, and we’re lucky to be living in an era of such incredible progress. But all of that progress comes with a price, and we must be mindful not to get rid of the benefits along with the problems. We can add facets of that earlier, simpler lifestyle back in to our days, and in doing so we will benefit not only physically, but also emotionally and spiritually and help heal our ailing guts in the process. And it starts with eating dirt.”
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3426293/
[2] https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body
[3] https://consumersunion.org/news/the-overuse-of-antibiotics-in-food-animals-threatens-public-health-2/
[4] https://www.pbs.org/wgbh/pages/frontline/shows/meat/safe/overview.html?pagewanted=all
[5] https://draxe.com/high-fiber-foods/
[6] https://draxe.com/prebiotics/
Featured Photo by Kyle Ellefson on Unsplash
