What do your DNA, your fingerprints and the bacteria residing in your digestive tract all have in common?

You have trillions of microorganisms residing in the human body and the collection of these microorganisms make up the human microbiome. These can be found in your eyes, skin, digestive, and respiratory system. They are essential to keeping you alive.

Your gut microbiota can be categorised into 3 groups:

Beneficial or essential microbiota.  These include bifidobacteria, lactobacteria, enterococci, propionibacteria, lactococcus, bacillus, peptostreptococcus. These are the microbes that helps your immune system to achieve good healthy by fighting off harmful bacteria and help your digestive system function properly.

Opportunistic microbiota. These include staphylococci, streptococci, gonococcus, bacteroides, yeasts, enterobacteria and fusobacteria. This group of bacteria must be controlled, or they will wreak havoc in your body because they weaken the immune system leaving the body defenceless which can lead to disease and serious health issues.

Transitional microbiota. These include the toxins, parasites and chemicals that enter the digestive tract from the environment. Your beneficial microbiota should be able to fight these transitional microbes off. But, in those with a damaged immune system, it can cause harm.

You aren’t eating for one. You’re eating for the trillions of these little microbes in your gut, since they thrive from the nutrients you eat.

If you are experiencing any of these: digestive issues such as bloating, cramping, diarrhoea, constipation and heartburn or reflux, have chronic stress, autoimmune disease, mental troubles like depression, anxiety or brain fog, antibiotics, vitamins and mineral deficiencies, skin conditions and food allergies or intolerance, it’s time to put new gut health rituals in place.

Optimising gut health can keep your digestive system on track and in optimal health. Here are some ways:

Treat any underlying gastrointestinal issues. This should be the priority. Things like leaky gut and irritable bowel syndrome can stem from what is called small intestinal bacterial overgrowth (SIBO). This overgrowth bacteria are causing inflammation in your gut, not allowing for proper digestion and absorption of nutrients and an abundance of gases which can cause adverse symptoms. The 4R program is the best place to start to get your digestive system healthy. The 4R’s of Healing SIBO and the Gut are:

Remove. Removing the bad stuff that negatively affect the GI tract such as inflammatory foods, infections and gastric irritants or drugs. Inflammatory foods such as gluten, dairy, corn, soy, peanuts, sugar and sometimes eggs can lead to food sensitivities.

Replace. Replacing digestive secretions like stomach acid and digestive enzymes that are required for proper digestion.

Reinoculate. Help beneficial bacteria flourish by taking in probiotic foods or supplements that contain the beneficial bacteria such as bifidobacteria and lactobacillus species.

Repair. Help the lining of the GI tract repair itself by supplying key nutrients that can often be in short supply in a disease state, such as zinc, antioxidants (e.g. vitamins A, C, and E), fish oil, and the amino acid glutamine that helps to rejuvenate the gut wall lining.

Gut health depends on your diet. If you’re eating processed junk food, which contains sugar and carbohydrate content, you’re giving the opportunistic bacteria the perfect environment to thrive in. Instead, consume foods that promote gut health such as cruciferous vegetables like broccoli, cauliflower, kale and cabbage.

Prebiotics feed your healthy gut bacteria. Prebiotics are non-digestible fibre found in the foods you eat. This means they pass through your upper GI tract undigested until they get to your colon where most of your bacteria reside. Some sources are garlic, carrots, flax and chia seeds, radishes and coconut meat and flour.

Avoid medications affecting your gut health such as antibiotics and non-steroidal anti-inflammatory drugs. If these medications are unavoidable, be sure to be on the lookout for the development of SIBO and treat if needed.

Eliminate toxins and antimicrobials in your day to day environment. Be sure to choose organic whole foods, filtered water, natural products and cleaning supplies free of harmful chemicals.

Manage your stress. Too much stress has been shown to alter your gut microbiota. Deep breathing is an easy way to relax and helps ease stress. Yoga can also help kid for stress management. It also boosts concentration, depth of thought, happiness and achievement.

References:

Junger, A. (N.D.) Clean Gut. Harper Collins Publishers

Kellman, R. (2014). The Microbiome Diet. Philadelphia, P.A. 19103