Science on the microbiome is relatively new. However, even as we are just beginning to understand its role in the body, microbiome health has been linked to some of our most common and problematic diseases and illnesses. The list ranges from our biggest killers (cancer, diabetes, heart disease) to previously “untreatable” conditions from autoimmune diseases to autism. Another pathway that is of tremendous importance is the link between mental health and the microbiome. It’s a two-way-street. Psychological factors can cause upset in the stomach, and stress can kill off beneficial gut bacteria. An amazing 95% of the bliss hormone serotonin is produced by gut bacteria. This is HUGE. To support gut bacteria is to support mental health and well being.
It is of the upmost importance, then, to know what supports, and what kills gut bacteria.
The science is still evolving, but here’s a great top 10 list (and then some)
What Supports the microbiome:
1. Bone broth
2. Probiotics – From fermented foods (kombucha, raw yogurt, etc) and from supplements.
3. Exercise to pump lymphatic fluid, which speeds up detox pathways. Fewer toxins equals stronger microbiome.
4. Exercise to pump poop. Squats, lunges or anything that deforms the torso.
5. Water – supports lining off GI tract, and it helps Gi flow
6. Prebiotics – nuts, beans garlic onions oats
7. Sleep
8. Meditation
9. Vitamin D from the sun, food, or supplements
10. Massage
11. Diversification of foods for a diverse microbiomeWhat Kills the microbiome:
1. Alcohol
2. Stress
3. Sugar
4. Processed foods – This includes virtually everything you eat outside of your house
5. Poor sleep
6. Toxins – Air pollution, heavy metal exposure, mold, fake food ingredients
7. Medical drugs especially antibiotics
8. Conventional dairy
9. Gluten
10. Tap water – Drinking and bathing in it. Chlorine kills good and bad bacteria.
11. Sugar substitutes like sucralose and aspartame
12. Smoking – this is huge for IBS too
1. Bone broth
2. Probiotics – From fermented foods (kombucha, raw yogurt, etc) and from supplements.
3. Exercise to pump lymphatic fluid, which speeds up detox pathways. Fewer toxins equals stronger microbiome.
4. Exercise to pump poop. Squats, lunges or anything that deforms the torso.
5. Water – supports lining off GI tract, and it helps Gi flow
6. Prebiotics – nuts, beans garlic onions oats
7. Sleep
8. Meditation
9. Vitamin D from the sun, food, or supplements
10. Massage
11. Diversification of foods for a diverse microbiomeWhat Kills the microbiome:
1. Alcohol
2. Stress
3. Sugar
4. Processed foods – This includes virtually everything you eat outside of your house
5. Poor sleep
6. Toxins – Air pollution, heavy metal exposure, mold, fake food ingredients
7. Medical drugs especially antibiotics
8. Conventional dairy
9. Gluten
10. Tap water – Drinking and bathing in it. Chlorine kills good and bad bacteria.
11. Sugar substitutes like sucralose and aspartame
12. Smoking – this is huge for IBS too