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We : Our Gut Microbiota

March 5, 2018

 

 

 

 

 

When you think of yourself you think of ME.  Well in reality it is actually WE. Inside our digestive tract we have bacteria, archaea, viruses, and unicellular eukaryotes which constitute our Gut Microbiota.  There are 10x as many organisms in our gut as cells in our body! This relationship is known as a symbiotic relationship.  Most people misinterpret the word "symbiotic" to mean a good relationship.  In reality symbiotic just means living together; and that interaction could be positive (mutualism), negative (parasitism), or neutral (commensalism).  So the population and diversity your gut microbiota is extremely important because it determines which types of interactions are occurring in your gut.  If you have "good" microbiota it is a mutualism relationship and they provide necessary enzymes, vitamins, and encode certain proteins.  "Neutral" microbiota don't cause and harm nor contribute, and "bad" microbiota actually deplete your nutrients damage your gut.  

 

So how can you hack your Gut Microbiota to ensure you have a population that creates a mutualism environment where we provide nourishment and a place to live and they provide us with necessary enzymes, proteins and vitamins. 

 

1. By creating an environment that strongly favors "good" microbiota.

 

 

We can create a friendly environment for "good" microbiota by the foods we choose to eat.  If we eat a diet high in sugar we will have a microbiota that thrive in high sugar.  It turns out the best microbiota thrive is diet low in sugar, high in good fats, and plenty of natural fiber. 

 

2. Eating the right probiotics that contain the "good" microbiota.  

 

A good rule of thumb when it comes to probiotic is diversity.  Some of my favorite probioitics are: 

 

Apple Cider Vinegar 

Coconut Yogurt/Yogurt

Kefir

Kombucha

Kimchi/Sauerkraut 

Organic Pickles 

 

These probiotics contain some of the best species.  When picking a probiotic look for these species included: 

 

Lactobacillius plantarum

Lactobacillius  acidophilus 

Lactobacillius  brevis

Bifidobacterium lactis

Bifidobacterium longum

 

Be good to your Gut and your Gut will be good to YOU! Remember your in this together! 

 

References: 

D' Argenio V, Salvatore F. The role of the gut microbiome in the healthy adult status. 2015 Dec; 451 (A) : 97-102.  https://www.sciencedirect.com/science/article/pii/S0009898115000170?via%3Dihub

 

Perlmutter, D. 5 Best species of Probiotics. https://www.drperlmutter.com/learn/resources/probiotics-five-core-species/

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