MICROBIOME

Did you know that in this organ resides almost 80% of your immune system?

The large intestine houses most gut bacteria + all microbiome organisms.
Bacteria live in the lumen and feed on polysaccharides (indigestible plant fibers) and mucosal lining of  the lumen.

Gut bacteria are the largest contributors to metabolic processes. 

They: 

●  Serve as gatekeepers for digestive system 

●  Help digest food (indigestible fibers) by extracting energy from carbohydrates via fermentation 

●  Create 

○  Vitamins (vitamin K is only produced by bacteria) 

○  Amino acids 

○  Short-chain fatty acids – e.g., acetate, butyrate, propionate 

○  Neurotransmitters – e.g., serotonin, GABA 

○  Enzymes 

●  Can “starve out” harmful bacteria if strong enough 

●  Send regulatory signals that control functions such as hunger and motility 

●  Protect against pathogens 

●  May determine whether drug/supplement will work (how body responds to it) 

Dysbiosis: Imbalance of microbial community (present in many chronic health conditions).

Ratios of different gut bacteria can reflect or influence things like: 

●  Weight 

●  Insulin resistance 

●  Inflammation 

●  Hunger 

Bacteria can change quickly based on foods eaten!

So here some tips to make keep it healthy:

• Eat lots of soluble fiber.  (*This is what gut bacteria eat!) 

• Vegetables, fruits, beans, oat bran, barley, flaxseed, split peas  Inulin, such as onions, garlic, leeks, jicama, asparagus, Jerusalem artichoke.

• Eat whole grains versus white, processed, and refined. 

• Consume fermented foods. (not for everyone! might worsen histamine levels).

• Include healthy fats. 

• Buy local.