A healthy microbiome consists of millions of bacteria, some beneficial to humans and others less beneficial. We inherit our microbiome form our mother at birth. It has been with us since day one and has developed and changed with us throughout our life.
The microbiome is completely essential to human life. These microorganisms have a vital role to play in digestive function as well as immune and endocrine function. Some studies even suggest that a healthy microbiome is vital for mental health.
Thousands of species of microorganisms make up the microbiome, including benficial bacteria such as the bifidobacterium, enterococcus, and lacobacillus species, as well as less beneficial bacteria, yeasts and archaea. Some common parasitic bacteria such as helicobacter pylori, dientamoeba and blastocystis are commonly found in small numbers in a healthy gut microbiome.
In a healthy digestive system, the balance between good and bad bacteria swings in favour of the good guys. Strong, thriving communities of good bacteria keep numbers of less beneficial bacteria low, so they don’t cause us any problems. However, bad bacteria are great opportunists. Given the right environment they will proliferate, dominating the microbiome. This is when digestive symptoms such as bloating, constipation, diarrhoea and cramping start to occur.
Opportunistic bacteria love processed food
Opportunistic bacteria love processed sugar and simple carbohydrates, which are broken down into sugars very quickly in the gut. This includes white bread, white pasta, white noodles, cornstarch and heavily processed soy products.
Everyone knows junk food is bad for you, and most of us are making an effort to choose good food for ourselves. However, it is very easy to eat a huge amount of ‘accidental sugar’. Start reading packets. Many packaged foods that are marketed as healthy contain hidden sugar and processed starches. Some examples include:
· Condiments such as ketchup, mustard, chutney and salad dressing. Many of these contain sugar
· Breakfast cereals and breads often contain sugar, even those that claim to be high in fibre and good for bowel health
· Sugar-free yoghurt often contains milk powder, which is another form of concentrated sugar
· Foods that are marketed as fat-free often contain large amounts of sugar.
· Spice powders, pastes and pre-made sauces often contain sugar and processed starches such as soy-derived fillers and stabilizers, and cornstarch.
· Alcohol is full of simple carbohydrates
Vote the bad guys out
Opportunistic bacteria are great survivors. Once they have gained a stronghold in the gut they won’t give up without a fight. If they are threatened, they release potent chemical messengers, which make us feel physically and emotionally miserable, and cause us to crave the foods they love to eat. In the naturopathic world, this is described as a Herxhiemer reaction, and can feel a lot like a bad hangover. Symptoms include headaches, nausea, and fatigue. This is one of the few times not to listen to your body – you are receiving false news! Yes, eating a block of chocolate might make you feel better in the short term, but reaching for the chocolate is always a vote for the bad guys. Send them a clear message to clear out!
“Did you know that more than 25-54% of the stool consists of microorganisms? The bowel is the fastest route out of the body for dead and dying bacteria.”
Give your vote to the good guys
Humans have a symbiotic relationship with good gut bacteria. In fact, good gut bacteria are absolutely essential to our health. If we feed them the food they need to thrive, they will take care of us. They help us maintain a healthy mucosal lining, protect us from infection and keep digestive function comfortable and efficient.
Beneficial gut bacteria love it when we eat wholefoods. This includes eating a wide variety of vegetables, fruit, wholegrains, and pulses. The fibres found in these plant-based foods can’t be digested by the human gut, but good gut bacteria thrive on them. When we eat these foods, not only are we benefiting from a nutritionally rich diet, but we are feeding our good gut bacteria.
Eating a wide variety of herbs ad spices is also a good move; many herbs and spices have antimicrobial properties and can help keep the numbers of less beneficial microorganisms in check. As well as cooking with dried herbs and spices, use fresh spices such as ginger, garlic, galangal, turmermic and lemongrass as well as big handfuls of fresh herbs. It’s an fantastic way for making flavourful and exciting food without using sugar.
Fermented foods such as sauerkraut, kimchi and yoghurt are also fantastic. The live bacteria they contain can help maintain digestive function. These live bacteria also act as messengers, passing information about the outside world on to the established colonies of bacteria in the gut, including information about threats and how to survive them. In this way they can help strengthen gut-based immunity.
What Chinese medicine has to offer
Chinese medicine is a wonderful support for those wanting to make the change to a healthier, microbiome-enhancing diet, especially for those who experience severe herxiemer reactions, or struggle with intense sugar cravings. Making changes to the diet can be taxing on the body, and detox symptoms are the body’s way of letting you know that it is not coping. The strength of Chinese medicine lies in its ability to respond to you as an individual, taking your symptoms into account and tailoring each acupuncture and herbal prescription to your needs.
Boosting the Yang
Yang energy has a dynamic, warming, responsive nature and is the driving force behind all of our physiological processes. Maintaining a healthy, responsive immune system is one of the functions of Yang energy in the body. Healthy boundaries are not in place when Yang is weak. Therefore, we work on boosting the Yang of the digestive organs, particularly the Small Intestine.
The gut lining could be described as ‘the outside on the inside’; a permeable mucous membrane charged with absorbing helpful things such as water and nutrients, and keeping unhelpful things out, such as environmental pollutants, bad bacteria and yeasts and mould. In Chinese medicine we call the function of this gatekeeper membrane ‘separating the clear from the turbid’ and it is one of the functions of healthy Yang.
Transforming Damp
In Chinese medicine, any non-beneficial substances or microorganisms fall into the category of Damp. Damp refers to any pathogenic fluids that have stagnated in the body. Some examples include thick or coloured nasal mucous, smelly sweat and bowel movements that are extra sticky, loose or smelly.
Chinese medicine focuses on transforming unwanted damp; recycling anything useful and breaking down and eliminating anything that is weighing the body down and impeding proper functioning. We also aim to keep the organs of detoxification (the skin, liver, urinary system, and digestive system) clear from debris so that unwanted substances and micro-organisms can leave the body as quickly as possible.
Antimicrobial herbs
The Chinese medicine pharmacopoeia contains a plethora antimicrobial herbs that are commonly prescribed for those suffering form digestive complaints. However, it isn’t always appropriate to attack the gut with strong antimicrobial herbs. Chinese herbal prescriptions are always written especially for the individual and take your unique situation into account. When working on digestive issues over time we work closely with you and write prescriptions that follow the natural rhythm of your body; sometimes you might be more fatigued and in need of support and supplementation, and other times, your digestive system might benefit from a clear-out
We’re all different
Please be aware that in cases of extremely compromised microbiome, or undiagnosed allergies, intolerances or illnesses, eating large amounts of fruit, wholegrains and legumes can make symptoms worse. It may be a good idea to have some testing done and seek help with managing digestive symptoms.
Remember that finding a diet that is right for your body is your responsibility. If you are concerned about your digestive health, talk to a trusted health professional.