In our intestines, the most abundant microbe is bacteria. There is currently great scientific interest in whether these bacteria might somehow play a role in either causing disease or preventing it. Michael Snyder, PhD, Director of Stanford University’s Center for Genomics and Personalized Medicine says, “There’s a good chance your microbiome is associated with every disease you can think of. And the area where bacteria have a huge impact is your gut.”
The Role of Gut Bacteria
Gut bacteria are absolutely essential to our lives and our health. Gut bacteria help us digest our food, make vitamins and signal immune responses. Scientists have discovered that everyone’s collection of gut bacteria is unique, and those with diseases often have a different amount or combination of gut bacteria than people without those diseases. The goal of current research is to discover what mix of bacteria healthy people have versus the mix that people with disease have, and to find ways to improve the mix for better health. In this way, doctors might also be able to detect certain diseases earlier, leading to more effective treatment.
Which Diseases May Be Linked to Gut Bacteria?
Scientists are still exploring this question, but studies have shown an association between gut bacteria and obesity, Chron’s disease, colon cancer, ulcerative colitis, and diabetes. One recent study showed that people with more of a certain inflammatory bacteria in their gut and fewer of another kind of beneficial bacteria are more likely to have rheumatoid arthritis.
Interestingly, gut bacteria may even be connected with cognitive and psychological disorders such as depression, ADD, anxiety, autism, OCD and Alzheimer’s disease. This connection may be due to the gut microbes’ ability to create molecules that impact brain function.
How Can We Improve Our Mix of Gut Bacteria to Achieve Better Health?
Rigorous research into the human microbiome is still in its infancy. However, it is safe to say that not all types and combinations of intestinal bacteria are created equal when it comes to their effect on our broader health. There is also some evidence that we may be able to influence the mix of microbes in our gut through our food choices. Just to be clear—this is NOT to say that changing any one particular aspect of your diet—substituting one sort of food for another, for instance—will result in a cure for any particular disease. However, do we know enough about a healthy overall diet and its impact on our body’s function and well-being to be able to recommend lowering sugar intake (sugar, bread, pasta, potatoes) and increasing fruits, vegetables, lean meats and healthy fats (olive oil, avocados, etc.). These changes contribute to a healthier nutritional profile, which clearly leads to better overall health and weight maintenance.
Some nutritional experts also recommend eating fermented foods containing live active cultures (such as yogurt, kimchee, kefir, miso, kombucha and sauerkraut) or taking probiotic supplements to support the colonies of “good” bacteria that live inside your gut. If you do choose to take probiotic supplements, there are a few things you should keep in mind:
Nutrition can be a very complex subject, and our understanding of it is constantly evolving based on scientific research and clinical experience. If you’re interested in learning more about nutrition and health, please call us at Oblander Chiropractic at 406-652-3553 or visit our office!
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Although fruit is very healthy (it provides lots of vitamins and fiber), it contains a lot of sugar in the form of fructose. This is why experts say that about three-fifths of those 9 servings of fruit and vegetables should be comprised of vegetables. But it’s not easy for a lot of people to get those all-important servings each day, given our increasingly busy schedules. Luckily, it’s relatively simple to get your daily veggies from drinking juice.
Just to be crystal clear on this point—it is generally better for you to eat whole vegetables either raw or very lightly cooked as often as possible. Vegetable juices are generally pretty low in fiber, depending on the juice (or juicer) you get. Fiber is important for digestive health, reducing the risk of constipation and keeping your cholesterol at a healthy level. Nevertheless, drinking vegetable juice is far better than getting little or no vegetables at all!
Juicing can be a particularly useful option for people who have digestive issues. To get the most nutritional value from your vegetables (or from any other food you eat, for that matter), your body must first break them down during digestion. Generally speaking, the simple act of chewing and swallowing our food so that it can be dissolved elsewhere along the digestive tract should be sufficient to release the nutrients in whatever we eat. However, some people (including the elderly, whose digestive enzymes may not be as powerful as they once were) have digestive problems that interfere with the absorption of nutrients. Since juice has had most of the vegetables’ cellulose removed or broken down, it’s easier for the digestive system to absorb all those important nutrients.
For veggie juices with the highest nutritional content, consider juices featuring some of the following vegetables:
So drink up, and enjoy the health benefits you can gain from these wonderful vegetables!
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Eat more fiber – Soluble and insoluble fiber are both essential for moving food through the digestive tract. Soluble fiber, such as that found in oatmeal, beans, nuts and apples, turns to a gel in your intestines and slows digestion, helping to maintain stable blood sugar levels. It absorbs water, softening the stool, and promotes the health of the good bacteria in your gut. Insoluble fiber, such as that found in the skins of fruit and vegetables, speeds digestion, adds bulk and passes primarily intact through the digestive tract. Both are important in preventing constipation and can improve conditions such as irritable bowel syndrome (IBS).
Drink more fluids – Insufficient water intake can harden the stool, increasing constipation. You should be sure to drink at least 1.2 liters of fluid per day, which is about 6 glasses. Some people need more, based on their activity level and the ambient temperature. However, do not drink more than about 6 ounces of liquid during a meal (taking the occasional sip), as it can dilute your stomach acid, making digestion more difficult. Aim to get most of your fluid intake 15-30 minutes before a meal or at least an hour afterward.
Take probiotics – Probiotics such as Lactobacillus and Bifidobacteria are the good bacteria that populate our digestive tract. Eating yogurt with a variety of helpful live cultures as well as fermented foods like sauerkraut, kombucha and kefir can help promote the production and health of these beneficial bacteria.
Eat more fat – Although increasing your fiber intake can improve your digestion that fiber does not move through the digestive tract so easily if you are not getting enough fat in your diet. Good fats will not raise your cholesterol and in fact are a healthy part of your diet when eaten in moderation. Some healthy sources of fat are olive oil, coconut oil, butter and avocados.
Reduce stress – When you are under stress, your digestive system slows down and circulation to the digestive tract is reduced, lowering your body’s ability to efficiently break down and utilize the food you eat. Do not rush through meals, and be sure to sufficiently chew and savor your food when you eat. If you must eat while under stress, be sure you eat foods that are simple to digest, such as broth or yogurt.
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