It may surprise you to hear that our bodies are made up of trillions of bacteria, in fact, the ratio of microbes in our body compared to human cells is 3:1. We have approximately 37.2 trillion human cells compared to 100 trillion bacterial cells. Therefore, it is important to ensure that we are doing all the right things to keep the good bacteria balancing the opportunistic bacteria.
In the UK, there are many health issues which could be resolved by looking after our gut microbiome better. According to Dr Mark Hyman in his book “The Pegan Diet”, “an unhealthy microbiome can cause heart disease, cancer, diabetes, obesity, autism, autoimmunity, dementia, allergies, asthma, fibromyalgia, Parkinson’s, and skin disorders like acne, eczema and psoriasis, not to mention all the digestive disorders, including irritable bowel, reflux, and colitis.”
So what is the microbiome? According to the National Human Genome Research Institute, the microbiome can be defined as “the collective genomes of the microbes (composed of bacteria, bacteriophage, fungi, protozoa and viruses) that live inside and on the human body”. Although we need to keep different areas of the body healthy which require balanced bacteria, for example, the skin and mouth and other orifices, usually when we refer to the microbiome, we are referring to the bacteria in our intestines.
Good bacteria in our intestines manufacture nutrients like vitamin K and B vitamins. Certain species increase absorption of particular minerals like calcium, copper, iron, magnesium and manganese. 90% of the neurotransmitter serotonin, which helps us feel contented and happy is made in the gut, a lack of which is a cause of depression.
Our microbiome development starts the moment we are born and can be greatly improved by a natural birth, skin to skin contact with the mother and father immediately after birth and breastfeeding. It is commonly known that antibiotics disrupt our microbiome as they kill both the good and the bad bacteria. According to Dr Mark Hyman, the best way to look after our microbiome is the “weed, seed, and feed approach” where the bad bacteria (weeds) are removed or reduced, good bacteria (seeds) are increased and nutrients that feed the good bacteria are also increased.
Here are ten tips to help you improve your gut microbiome:
1. Eat a varied diet - this will help increase the diversity of bacteria in your microbiome. Eat many varieties of fruit and vegetables, the more colourful the better and eat different proteins from plants, animals and fish.
2. Eat fermented foods daily - many different cultures eat fermented foods, also known as probiotic foods (foods high in live bacteria) and there are many beneficial ones out there that significantly increase the good bacteria in our gut. You need to eat these regularly as these bacteria only hang around for about 12 days. Here are some examples:
Coconut kefir - you can have just a little bit each day so that a bottle lasts for 3 days
Kimchi - you can get this delicious fermented cabbage with chilli at Korean restaurants
Sauerkraut - you can make your own and ideally have a big spoon a day
Fermented vegetables - you can try carrots, cucumber, cauliflower, radishes following the same process for sauerkraut
Miso - this is made from fermented soybeans and is good to add to sauces and dressings
Cheese - cottage cheese has five times the amount of vitamin B12 compared to milk due to the fermentation process
Yoghurt - choose bio yoghurt and try to avoid ones with added sugars or artificial sweeteners
Tempeh - made from soybeans, I regularly order recipe boxes with tempeh from the Mindful Chef
Natto - made from fermented soybeans
Kombucha - a fermented drink from sweetened tea, I am dubious about this being healthy if it is full of sugar so check the ingredients.
3. Exercise regularly - studies indicate better gut bacteria diversity in those that exercise regularly including cardio and strength-training. Exercise will also keep bowel movements regular which helps microbiome health.
4. Timings of meals - have a regular schedule for when you are eating and ensure you leave 3-4 hours between meals to allow cleansing of the stomach and the gut by the Migrating Motor Complex which prevents overgrowth of bacteria.
5. Reduce chronic stress - stress is damaging to our microbiome when it is continuous as it interrupts digestion and reduces the necessary secretions we need like bile and stomach acid. Read my blog post on how to manage stress.
6. Get dirty! - it is important to expose ourselves to dirt sometimes and not be too clean. If we are continuously using harsh soaps and strongly scented washing powders, we are killing off our good bacteria. If you are eating organic (so there are no pesticides on your fruit and vegetables), a little bit of soil on your vegetables is good. Try to avoid antibacterial soaps and cleaners. Wash off hand sanitiser as soon as you get in the house.
7. Eat polyphenols and prebiotic foods - polyphenols like blueberries, strawberries, raspberries, colourful fruit, green tea, almonds, onions, dark chocolate help promote good bacteria like Bifidobacterium and Lactobacillus and prevent opportunistic bacteria which can cause infections. Prebiotic foods feed the good bacteria and include asparagus, bananas, garlic, honey, leeks, legumes, onions, chicory and Jerusalem artichoke.
8. Avoid foods that reduce good bacteria and feed opportunistic bacteria - reduce sugar, gluten and highly processed foods which have been shown to damage the microbiome. Avoid artificial sweeteners like aspartame and sucralose.
9. Reduce your toxin exposure - try to avoid toxins like Bisphenol A, phthalates, heavy metals like mercury and lead, triclosan in soaps and body washes, and pesticides in chemical weedkillers. These all kill gut bacteria and reduce microbial diversity.
10. Avoid antibiotics wherever possible, as well as antacids and proton pump inhibitors which reduce stomach acid which is key to preventing dangerous microbes from entering the intestines. If you cannot avoid antibiotics, consider using a probiotic supplement afterwards which includes Lactobacillus acidophilus and Bifidobacteria bifidum.
I hope these tips help you improve the health of your microbiome which is a vital step towards longevity and preventing disease. It takes time to get some of these pieces in place but it is fully worth it to keep your bacteria thriving. If you are curious to understand the health of your gut if you already have all the above habits in place, it may be worth investing in a stool test which can show the diversity of your gut bacteria and whether you need to worry about parasites or any overgrowth of opportunistic bacteria. Please contact me for further information or if you have any questions.
