There’s a lot of research at the moment around gut health and balancing the gut microbiome. Balancing the gut microbiome can lead to not only improved health, but has been shown to have impact on weight loss and mental health.
Of all messages sent beteeen the gut and brain, 90% go from the gut to the brain. The continuing research and evidence shows that the gut plays a higher role in mental health than at first surmised.
So what is “gut health”? It’s balancing all the multitudes of bacteria that live in the intestines, the “microbiome” that help to digest our food. In that process hormones and vitamins and the building blocks of good health are produced.
In the book I most recently read – “The Microbiome Diet” by Raphael Kellman, the author outlines a cycle that looks a little like this:
Imbalanced microbiome >> leaky gut
leaky gut >> immune response
immune response >> overall body inflammation
body inflammation >> insulin response
insulin response >> weight gain, cravings etc.
cravings >> eating foods and eating habits that lead to imbalanced microbiome
Of course this is simplifying the processes dramatically, but one of things he also points out is that this process will lead us to crave the very foods that will imbalance our microbiome and feed back into a loop. Additionally if we have prolonged chronic stress, this will also act to imbalance our gut bacteria. Who doesn’t have chronic stressors? Put your hand up… oh… no one put their hand up.
So of course this intrigued me and I have decided to follow some of the guidelines from the book. I like to ask “is it true?” and then find out through my own results and experience. It all starts with the actual food we put in the body, the supplements are there merely to help the process.
For the next 3 weeks this is what my diet looks a bit like:
NO
- Sugar
- Eggs
- Soy
- Gluten (pretty much all grains)
- Dairy
- Preservatives & Additives
- Bad fat (trans fat)
YES
- LOTS OF THESE:
- Asparagus
- Carrots
- Garlic
- Onion
- Tomato
- Radishes
- Artichoke (never eaten it…)
- Healthy Fats (Avocado, Olive Oil etc.)
- Fish, good meats.
Badically it’s what good eating should be. You may have looked at the “no” list and thought… hang on… some of those foods are real good. Like eggs. The thing is though, if you have a leaky gut those “no”, partially digested foods, can leak into the blood stream causing the immune response. If you take them away while supplementing to tighten the junctions of the gut wall you can add them again later. So, 3 weeks none of the “no” foods. The “yes” foods are focus foods along with your usual fruit and veg, and all promote a healthy microbiome, tightening of the gut cell junctions helping to prevent leaky gut whilst building up the good bacteria that live there.
It’s killing me! Anyone who knows me, knows how much I love my sammiches. Stir fry chicken and noodle sandwich? Yep I’ve done it. If it’s food it becomes a sandwich! But I can return to bread soon. In moderation. What a filthy word… moderation…
So what are all these pills that I’m popping?
Let’s go through them, left to right.
Blackmore’s In Solar
This isn’t for my gut health. Recently I had 7, that’s right 7 BCC skin cancers removed. This is on top of the others removed over the years. The doctor mentioned that nicotinamide (vitamin B3) has been found to be useful for helping to prevent these type of cancers from forming. Sign. Me. Up!
It is a high dose of vitamin B3 which is good for your skin and promotes DNA repair. Once a day wth food.
Lifespace Broad Spectrum Probiotic
After a lot searching online I finally settled on this one as it contains all of the bacteria recommended from the book.
I take 1 tablet twice daily with food. All of these little bacteria have been found to be useful for gut health and they are stomach acid resistant. This means they are going to end up where they need to be.
Nature’s Way Collagen and Turmeric
To help with reducing overall body inflammation whilst helping the gut wall junctions. 2 a day.
Cenovis Horseradish, Garlic and Vitamin C
Garlic is in the “yes” group and I take it additional to the garlic I have in my meals. Garlic is good for keeping the bad guys at bay. Horseradish aids in digestion. Vitamin C… well we know this is good, no scurvy for me.
I have been taking this one for years because it’s just all round good support. It says 6 a day. Yeah, let’s not go overboard. I usually take 2 or 3.
Swisse Zinc +
Good for the immune system. Helps to heal leaky gut. Helps with hormones. In fact it has a lot of benefits and for men, very important in testosterone production, so Sign. Me. Up! 1 tablet a day with food.
Bioglan Ashawagandha
This has been used a lot in Ayurvedic medicine. It is considered an “adaptogen”. Meaning it can help you in various ways depending on what you need. It can help in lowering stress and aid in sleep. This one was recommended to me so I am seeing how it goes. It’s a high dose 1 a day.
Anyway I thought you would be interested to hear what I am up to. I will be following the guidelines from the book for 3 weeks, then beginning to reintroduce the dairy and eggs etc. once any leaky gut issues have had a chance to resolve.
There is lots more to the story and I will keep you updated.