How to Maintain a Healthy Gut Microbiome

 

Today, I’m going to tell you what not to eat if you want a healthy microbiome.

Around 80% of your immune system involves the gut microbiome. Without these microbes, you cannot live.

Gut bacteria also make vitamins and neurotransmitters. A thin lining of cells acts as a barrier between the inside of the body and the inside of the colon.

If food particles leak through this barrier, this is known as a leaky gut, which can cause you to develop food allergies and auto-immune diseases.

Bloating, diarrhea, and skin issues all signify an issue with the gut microbiome. Avoid these foods to protect your gut health!

1. Industrial fibers such as cellulose, soluble corn fiber, tapioca fiber, and resistant dextrin support pathogenic microbes, alter the microbiome, and can eventually create a leaky gut.

2. Emulsifiers mix substances together to achieve a desired texture. Maltodextrin is an emulsifier that spikes blood sugars more than sugar! Xanthan gum, monoglyceride, and propylene glycol are emulsifiers that should all be avoided.

3. Industrial proteins like Gluten in wheat, Casein in milk, and Soy protein isolates cause gut inflammation, which is why many people have allergies to these ingredients. Soy is high in phytates, which inhibit important enzymes necessary for digestion.

4. Avoid industrial seed oils, which can cause inflammation and leaky gut.

5. Refined sugars like high fructose corn syrup and refined starches spike blood sugar levels and create rapid fermentation. These ingredients cause gas, bloating, and increase pathogens.

6. Sugar alcohols are often found in keto-friendly foods, but they are not all keto-friendly. Avoid maltitol and opt for erythritol combined with monk fruit or stevia.

7. Artificial sweeteners, such as aspartame and sucralose, are the worst food for your microbiome. They can turn friendly, good bacteria into unfriendly microbes.

If you have a problem with your microbiome, take probiotics regularly to increase the good bacteria in your gut. If the problem persists or gets worse, you may have severe gut inflammation.

by Dr. Eric Berg, D.C.