I have both read numerous studies and listened to many experts discuss the human gut microbiome.
I am like many of you, in that I tend to get overwhelmed by the amount of opinions and specifics out there topics such as this. Specifically with the gut microbiome, there are so many biologic processes that are going on, and so many different bacteria to keep track of. Who can keep them all straight?
I always like to break down the complex information and create the main takeaways for my clients that are useful to them for their own wellness.
There is no real need not get bogged down in the details unless you are a research scientist, then we need you! To the rest of us, too much analysis can cause inaction especially if we feel like we fully need to understand something before we can improve on it.
I like clear and simple ideas that produce progress in wellness for all.
So the following is my basic understanding of the mysterious gut microbiome, how it relates to weight, and how you can take simple actionable steps to improve yours.
I think it’s important for those trying to lose weight and attain a higher level of well-being to have a foundation of knowledge about this incredible system that exists in all of us.
The word microbiome is derived from micro (small) + bio (life) + ome (group).
A biome according to Wikipedia is “a distinct geographical region with specific climate, vegetation and animal life.”
The microbiome of the human body refers to the small microscopic world of trillions of live organisms (bacteria mostly but also fungi and viruses) and their genetic material that live in our intestinal tract.
The microbiome is a natural part of the human body and is a key driver in our health. It regulates our immune system, digestion, and brain function including our mental health.
As it relates to weight, studies have found that too many unhealthy microbes create an imbalance and can lead to weight gain, or inability to lose weight.
Here are my top tips to take action to improve your healthy bacterial balance:
EAT. REAL. FOOD.
Fast food, convenience foods, packaged meals/snacks, and frozen foods are all processed and can cause inflammation (see my blog on inflammation), provide inferior nutrition in terms of a lack of vitamins and minerals, and not enough fiber to support a healthy gut. Also many of these foods have sugar, or hidden forms of sugar that feed the bad microbes too! Yuck! Stick to fresh fruits and vegetables and high quality proteins and healthy fats. If possible buy organic to avoid pesticides (that’s a whole other article). Check
Add fermented foods
Plain greek yogurt, kefir, sauerkraut, kimchi, and kombucha. These are natural probiotics. Probiotic supplements are not always reliably processed by your gut depending on what you use, and it’s always better to supplement naturally for best effect.
Avoid unnessary antibiotics
Have the sniffles for 3 days and begging your doctor for antibiotics? Stop and think twice. Antibiotics can wreak havoc on your gut balance. Absolutely if you need antibiotics for a bacterial infection, follow your doctor’s advice, but always feel free to have a discussion with your physician on if antibiotics are truly necessary as they are not always required. Be an advocate for you gut microbiome.
Check back in on your basics : hydration, sleep and stress. These also can highly impact your gut and cause imbalances too.
More questions?
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