Sunfiber Partially Hydrolyzed Guar Gum
Sunfiber® is an extensively researched prebiotic soluble fiber made from guar beans sourced from India. Certified FODMAP Friendly by Monash University, Sunfiber® offers the perfect prebiotic and fiber solution for helping to regulate digestive function and support a healthy microbiome.
Prebiotics support the health of the gut microbiome by helping to promote friendly bacteria growth. A prebiotic is a non-digestible carbohydrate that can travel through the small intestine to be fermented in the large colon. This fermentation process selectively feeds friendly bacteria such as Lactobacillus and Bifidobacterium species, stimulating their growth and producing short-chain fatty acids such as butyrate.
Butyrate is a preferred energy source of the mucosal cells that line your gut wall, contributing to gut barrier maintenance and supporting immune function. Short-chain fatty acids are also responsible for altering gut PH, creating a more acidic environment that can improve resistance to pathogenic organisms.
Diet Approach To Modulate Gut Microbiota
A diet-based approach to modulate the microbiota should consider the effect of long-term diets . Recent studies have highlighted important differences in the ability to modulate microbiota composition in long-term and short-term diets. In short-term diets, changes are significant and rapid, but the magnitude of changes is modest and insufficient to relocate individuals from one enterotype to another . In contrast, long-term diets are adequate to relocate enterotypes . If an enterotype is shown to be causative/linked to a disease, long-term dietary interventions could represent a good strategy to help . Among diet interventions, a feeding regime with a low content of fermentable oligosaccharides, disaccharides, monosaccharaides, and polyols was shown to reduce gastrointestinal symptoms in patients with IBS in less than 48 h .
In IBS patients who experienced a low FODMAPs diet, carbohydrates fermentation is reduced, and a decrease in luminal osmolarity and gas generation is observed. Consequently, typical IBS symptoms of gas and bloating are reduced/eliminated . However, more studies should be carried out on the effects of a long-term low FODMAPs diet. It should be borne in mind that FODMAPs, especially oligosaccharides, play an important role in stimulating the growth of beneficial bacterial groups. The long-term assumption of a low FODMAPs diet could have unpredictable effects on the composition of gut microbiota.
Ways To Improve The Gut Microbiome
Not too long ago it was common practice to write off mood or neurological disorders as a poor mentality. Chronic headaches and inflammation were thought of as normal parts of life. There are more conditions like this that we just didnt fully understand for a long time.. until we took a deeper dive into the complexity of the gut microbiome.
As more evidence comes out and our understanding of what goes on in the gut gets deeper, it has become very apparent that the health of our gut, to a pretty huge extent, determines many other aspects of overall health. What Im saying is, looking for ways to improve the gut microbiome may just change your life.
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Functional Digestive Health Testing
If you are experiencing symptoms of gut dysbiosis, there are a few functional digestive health testing methods that you can try to identify any underlying issues, such as low stomach acid or poor bile flow, from the comfort of your home.
There are several functional health tests, including blood and stool testing, I also recommend to get a clear picture of your health. Remember, identifying underlying issues and the root causes of your symptoms is a key step for an effective treatment strategy and recovery. Here are the functional digestive health tests I recommend:
Why Is Diversity So Important
In a healthy, diverse gut microbiome, the resident microbes help protect against invasion by pathogens that could cause infection or disease. They work together, using different methods to inhibit pathogens, such as:
- producing antimicrobial compounds that fight bad bacteria off
- crowding pathogens out and preventing them from getting real estate space in the gut
- maintaining the mucus layer that lines the intestines so pathogens cant reach intestinal cells and set up home
- training the immune system to respond to pathogens
When the resident gut microorganisms are reduced during antibiotic use, these protective functions may stop. Thats when pathogenic bacteria can move in and upset the balance.
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Getting The Right Mix For Your Microbiome
Heres the thing: Theres no one-size-fits-all approach and no perfect probiotic profile guaranteed to work for everyone. The best thing you can do is eat a balanced diet and probiotic-rich fermented foods , explains Oates.
Generally speaking, taking a probiotic supplement with high numbers of only one strain is arguably the opposite of taking care of our microbiome from your microbes perspectiveit is a forced immigration program that they didnt get a say in, she says. Generally speaking, the best thing you can do is eat a balanced whole-food diet and probiotic-rich fermented foods, as well as taking a supplement containing a broad-spectrum probiotic like The Beauty Chef Inner Beauty Powders. She recommends filling up on fiber-rich fruits and vegetables, lean protein, healthy fats and lacto-fermented wholefoods to promote microbial diversity and feed your microbiome.
Having said that, at The Beauty Chef we supercharge organic and biodynamic wholefoods by bio-fermenting them with our exclusive Flora Cultura mother culture,: she explains. This increases their bioavailability, making nutrients easier to absorb while creating a natural, broad-spectrum probiotic. We also boost our fermented bases with medicinal herbs and nutrients for accelerated results.
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Eat The Best Sources Of Protein
Our bodies need protein to help build muscle and carry out essential functions throughout the body including the brain. Our diets in the Western world consist of high quantities of protein. This is good to get our daily dose of necessary protein, however, we may be getting more than we need.
Lean meats, nuts, seeds, and fish are the best sources of protein since they provide metabolites that heal our bodies. Red meats in small doses are good too, but they can promote bloating and disease if eating in high quantities.
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The Importance Of Seeking Medical Attention:
Simply put, you can live your whole life uncomfortably, but you dont have to.
Based on my story, you can see it is easy to make the healing process longer than it needs to be when the right medical professional isnt sought out from the beginning. I troubleshooted on my own for too long and once I did begin seeking help, I was unsure exactly where to go. I feel I lucked out in coming across Dena.
Without the GI Map, I never would have known the root cause of my gut symptoms as standardized methods for testing did not reveal any answers. Knowing exactly where my infection was coming from enabled me to address it and thereby heal from it.
When I consulted my gastroenterologist about my parasitic infection and leaky gut, he said they dont treat parasites and they dont believe in leaky gut. Suffice it to say, I stopped seeing that GI doctor. You can surmise there are large differences in the way professionals in various sectors of the medical field deal with things, and for me not dealing with my situation wasnt an option.
My gut healing protocol of kill and heal worked to resolve my symptoms and gave me a far better standard of living. Had I continued relying on western medicine, Im certain I would be exactly where I was, if not worse. This isnt to suggest you should not seek attention from a GI doctorit just happened to be that mine was not a part of my solution.
Pay Attention To Stress Levels
Stress is inevitable, but too much can disrupt your entire system, and your gut is especially vulnerable. Too much stress can lead to immune reactions that contributes to gut imbalance.
And this effect is seen with any type of stressphysical, emotional, and environmental. While its impossible to get rid of stress completely, its important to get all types of stress levels under control. You have to find what works best for you, but some common stress reduction techniques include:
- Reducing your workload
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Cut Out Sugar And Avoid Processed Foods
Youre sweet enough already! Fast digesting sugars, otherwise known as Monnosaccarides, are digested so quickly that your little microbes dont get a chance to take a bite out of them! If you eat too many simple sugars too regularly, you run the risk of literally starving your microbiome to death. Additionally, hungry microbes will resort to munching away at the lining in your intestine, which can lead to inflammation. Try to alter your diet to include more foods with complex sugars, to ensure a happy and healthy microbiome. Heres a list of some sweet foods that will keep both you and your gut happy!
- Sweet Potatoes
Also make sure you keep out an eye for dreaded hidden sources of monosaccharides. Sugar can sneak into foods you would never expect them to be. Keep an eye on sugar levels in things like smoothies, nut butters, protein bars, salad dressings and even in a gut-favourite yogurt!
How To Repair Gut Microbiome Damaged By Psychological Trauma
Many people believe that psychological trauma is a mind-related thing only.
However, it has been shown that trauma in fact affects our whole body. It can be even stored in specific body tissues such as muscles, tendons, or scars. While this knowledge is not widely spread across the mainstream sources of information, for some people, this is rather intuitive and helped them to heal.
Our gut microbiome is made of 300 to 500 different types of bacteria, together counting up to around 100 trillion. We share some types of bacteria, but our microbiome is also completely unique to each one of us – the same as our fingertips. Some of it is inherited from our mother and further modified by our diets, environment, psychological health, and overall lifestyle.
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How To Naturally Repair A Leaky Gut Summary
There are a variety of different steps you can take to naturally repair a leaky gut and restore it to health. Its not one of those dreadful conditions you can get where there is no going back.
One of the best things you can do to restore optimal gut health is to adopt healthy lifestyle practices such as stopping smoking, reducing alcohol consumption, getting sufficient sleep and exercise, and eating plenty of fruit and vegetables.
Needless to say, regularly topping up your levels of probiotic bacteria is a good way to speed up your healing and help ensure your leaky gut does not come back.
About Chris Hill
Chris Hill’s understanding of the supplement industry is second to none and he has contacts within the industry that allow him access to information most people cant obtain.
How Long Does It Take For Gut Flora To Restore After Antibiotics
Antibiotics kill bacteria. Thats their job, after all. Its how theyve saved millions of lives over the last hundred years.
But killing the bad guys responsible for your infection means you also kill good flora crucial for your health. If youve recently taken a course of antibiotics, and youre wondering how long it will take to get your microbiome back to normalor even if its possible at allread on.
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Stock Up On Dietary Sources Of Prebiotics
Prebiotics are food for your microbiome! Its important to feed these little guys to give them the energy they need to complete their very important task of managing your enteric nervous system. Here is a list of dietary prebiotics that should be staples in your home kitchen:
- Whole Grains
- Green Tea Extracts
How To Take Probiotics
When it comes to taking probiotics, besides looking to a product that contains a good mix of different strains to help cultivate a well-rounded gut microbiome, you should aim to follow the instructions. Some are best taken first thing on an empty stomach, while others are better consumed with food. There are probiotics that have to live in the fridge to survive, while others get along just fine at room temperature. Make sure you’re taking note of all of these things to ensure you’re helping your probiotics work to their full potential.
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Boost Your Homes Microbiome
Like I said before, we live in a world obsessed with keeping everything clean and sterilized. The standard household is cleaned using harsh chemicals that have their own health risks. What if I told you that your home has a microbiome too?
Yes, its true, and you can create a healthy home microbiome that is healthier to live in without using harsh cleaners. The air inside most homes gets circulated and becomes stale quickly. Try placing plants around the house to filter airborne toxins while providing some fresh oxygen .
Next, make sure to periodically open your windows and allow fresh air to circulate. Having animals in the home can change the microbiome of your home as well, which then improves your microbial diversity. Finally, ditch the harsh chemicals and opt instead for some natural cleaning products like Mrs. Meyers or Seventh Generation.
The Year Of The Doctor :
During 2019, I worked with 5 different medical professionals to help heal my gut. The short story is, Dena Norton, who I continue to work with, played a pivotal role in bringing health back to my life. But there is more to the story, so Ill start from the beginning.
The Holistic Nutritionist: Understanding western medicine often overlooks root causes, I began by seeing a Holistic Health Specialist who did muscle testing in order to determine my ailments as well as the supplements that could be beneficial to me. While the supplements did help, the muscle testing did not uncover the root cause of my gut issues. Even though my symptoms improved slightly, they only did so for a short time, as the root cause was still present.
The Gastroenterologist: Being the science-minded person I am, I acknowledged that alternative medicine has its place but so wanted more testing and scientific backing. I went to a gastroenterologist who gave me a colonoscopy, endoscopy, and had me take a blood test for Celiac. He also had me take two standard stool tests. Everything came back normal. Still, I was experiencing nasty gut symptoms. This entire experience did nothing to advance me, but rather helped me rule out things I didnt have.
The Functional Medicine Doctor: Reverting back to what I believe to be true, I went to a functional health doctor who happens to be one of the leading gut doctors in the country. Ill skip a long story and say I didnt get what I needed out of the experience.
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How A Healthy Microbiome May Prevent Coronavirus Infections
When your gut is healthy, you have a much better chance of staving off infections. So, it makes sense that a healthy gut microbiome could prevent you from severe COVID-19 infection. In addition, people with high blood pressure, diabetes, and obesity have the worst outcomes when they become ill from COVID-19 and other infections. And these conditions are associated with negative changes in the composition of the gut microbiome, possibly from medications as well as diet.
A preliminary study showed that a less-than-optimal gut microbiome was highly correlated with proinflammatory cytokines and that certain gut microbiota can predispose individuals to severe COVID-19. The reason may be because the coronavirus enters the body by binding to the ACE2 enzyme, which plays an important role in the regulation of intestinal inflammation and affects the microbes that play a role in diseases of the heart and lungs. This may mean that a healthy gut microbiome prevents some COVID-19 patients from experiencing the cytokine storm seen in severe cases.
Like everything else, there is no one-size-fits-all when it comes to your microbiome. You may be a strict vegetarian, eat the Paleo way or fall somewhere in between. The key is to keep supporting your microbiome with the foods that are healthy for you.
How have you taken measures to heal your gut? Do you notice a difference in your overall health? Please share your comments below.
Emphasize Healthy Sleep Habits
Get seven to eight hours of high-quality sleep a night to support your gut health. I recommend sleep hygiene practices such as maintaining a regular sleep schedule and avoiding blue light exposure at night. Blue light exposure can be minimized with blue-light-blocking glasses and the f.lux and Iris apps.
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Ways To Strengthen Your Microbiome
The microbiome consists of TRILLIONS of living microbes inside your gut. These little mood elevators work around the clock producing happy-chemicals such as serotonin and dopamine. Making sure that you have a diverse and thriving microbiome can help not only with your mental health, but can prevent things like the urge to over-eat, and can help regulate your digestive system.
Below, we have compiled a list of ways you can ensure that you have a happy and healthy microbiome!
Improve Vagus Nerve Function
Your vagus nerve is a very important yet rarely talked about nerve that extends from your brain stem through your neck into your chest and abdomen. Your vagus nerve connects your brain and gut. It is responsible for regulating your digestion, breathing, heart rate, blood pressure, and emotional state. No wonder that if your vagus nerve is not functioning well, it can affect your digestion and gut microbiome health. According to a 2018 study published in Frontier in Psychiatry, improving vagus nerve function may play an important role in digestion, inflammatory disorders, and mental health conditions .
To improve your vagus nerve function, I recommend that you reduce your stress levels, improve your sleep, increase laughter and gratitude, practice breathwork, meditate, pray, connect with others, try cold water therapy, follow an anti-inflammatory nutrient plan, practice intermittent fasting, move your body, try movement therapies, stimulate your palatal muscles by singing, chewing, or gargling. I also recommend takingZinc Charge, Brain Calm Magnesium, and Cortisol Defense. To learn more about your vagus nerve, I recommend this article.
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