background preloader

Diet, Lifestyle and the Gut Microbiome

Facebook Twitter

This collection provides resources on the behaviors that relate to gut health, including diet and exercise.

What should you eat to support a healthy microbiome? That question has different answers depending upon whether your microbiome is healthy or not.

When reading the resources in this section, consider whether they addressing concerns for those who have digestive problems (e.g. those with fructose malabsorption or SIBO).

Many of the resources discuss fiber and prebiotic fiber. I have included two fiber series that cover the topic in a broad sense. There are also resources that discuss specific fiber types.

Remember that you are feeding a diverse ecosystem. Rather than loading up on a specific type of fiber, choose a diet that offers an ample variety.

Diet and the Gut Microbiome

Exercise and the Gut Microbiome. What Affects the Makeup of the Gut Microbiome? Sleep, Circadian Rhythm and the Gut Microbiome. Stress, PTSD, and the Gut Microbiome. Smoking and Alcohol. 15 Things You Should Avoid to Keep Your Microbiome From Turning Against You. The Language of Microbial Culture: Explaining Prebiotics, Probiotics, Synbiotics and Postbiotics. It’s no secret that it’s one of my favorite subjects—the burgeoning field of human gastrointestinal microbiology. I know…it’s easy to get caught up in the comparative excitement of it all. The microbiota is familiar territory to most Primal types, but with time and research, we come to understand the nuances of the terrain a little better. New terms pop up. Novel discoveries grab our attention. Promising connections become apparent. It feels like a good day to go over a bit of the latest—to provide a little refresher for those who’ve joined us recently and most of all to offer some additional perspective on what we’re learning as studies branch into new depths.

So without further ado, welcome to Biome 101. The Cheat Sheet Probiotics Okay, most of you don’t need a refresher on this one. Competition for prime gut real estate encourages a healthy anti-pathogenic intestinal tract and sound immune function throughout. Prebiotics Synbiotics Which brings me very smoothly onto synbiotics. Postbiotics. What microbes are in the food we eat? — The American Microbiome Institute. There is a common saying “You are what you eat.” But is this actually true? A lot of attention has been paid to the microbes in our gut and the effects they have on disease and nutrition, but little has been reported on what microbes are in the food that we eat on a daily basis and the impact that this has on our microbiome and the microbial communities in our body. A team of three scientists at the University of California, Davis set out to characterize the microbes that are in three different dietary patterns. Published in the journal PeerJ, the scientists described the microbial communities in a typical American diet, a USDA recommended diet, and a vegan diet.

The USDA diet contained by far the most microbes at approximately 1.3 billion per day, while the vegan diet came in second with about 6 million microbes, and the American diet last at 1.4 million microbes. As a side note, one of the authors of this study, Dr. How to Safely Expose Your Kids to Dirt. If you’ve been reading this blog for any reasonable stretch of time, you know that I’m a big proponent of getting dirty. By overvaluing sterility and fearing dirt – in our homes, our guts, even our hospitals – we’ve impaired our immune systems, our gut and digestive health, and even our mental health. The world is a dirty place, and we need to accept that. We need to embrace it, within reason, especially if we’re wards of tiny still-developing humans for whom exposure to dirt has important and resounding benefits. You’ve got the benefits to current and future immune function that I’ve gone over in the past. Then you’ve got soil-based microbes like Mycobacterium vaccae, which increase serotonin levels and may be responsible for the positive disposition that seems to be universal among hobby gardeners.

But we have to do it right. Let them play in the dirt. Avoid triclosan handsoaps. Avoid excessive handwashing. Test your soil for contaminants. Favor “pesticide-free” parks. How Lifestyle Influences Our Gut Health: Digestion and the Microbiome. This article will examine the incredibly important impact lifestyle has on our gut health. Many people mistakenly believe our digestive health depends solely on diet and things like fermented food.

However, this is only one way to which we affect our microbiome. What is the Microbiome? The average human gut contains approximately 1kg of bacteria (1). In short, this bacteria is a collection of millions of microbes that live inside our gut. Collectively these microbes answer to the name of ‘the microbiome.’ Of course, this beneficial bacteria has a job to do, and it plays a significant role in our overall health. Some of the primary duties of our gut microbes include: Assisting with digestion and processing foodHelping manufacture vitaminsProtecting against harmful bacteria (pathogens) Why is Our Microbiome and ‘Good Bacteria’ Important? Have you ever heard about gene expression? Generally speaking, a large sector of people still believe that our health is down to genes and luck.

Stress Pesticides.