The Importance of the Gut Microbiome

Hippocrates, the famous classical Greek physician, traditionally referred to as the father of medicine, is recorded as saying, “All disease starts in the gut.” As a practicing naturopath for over 20 years and now a level 5 PKP Kinesiologist, I can honestly say that for almost all my clients, the gut is where I begin. Wherever most of my clients may be on the spectrum of health; from fairly simple health issues or imbalances, to battling chronic and complex disease, the starting point for supporting them to greater wellness often starts in the digestive system. Naturopaths and the like, have been banging on about the importance of a healthy digestive system for years!

Finally, science and western medicine has taken notice, and there has been an explosion of interest in the gut and its microbiome. The mounting interest, over the past decade in particular, has led to a plethora of medical research into the area. The growing body of evidence supports a link between numerous disease states and the health of the gut microbiome, as well as the various factors that can influence its health and makeup. What naturopaths and complimentary medicine practitioners have observed anecdotally in their clients, is now well supported by clinical evidence. The research supports an understanding that health issues and diseases experienced by those with a disordered gut microbiome, are not just occurring inside the digestive system, such as in inflammatory bowel disease and colon cancer, but are wide ranging and systemic. Examples are obesity, diabetes, cardiovascular disease, arthritis, neurodegenerative diseases, mental disorder, atopy (Wang, 2017), and I’d like to add in my experience, auto-immune conditions and fertility too.

So, what exactly is the microbiome and its very important role in the digestive system? The gut microbiome is the collection of living bacteria in our digestive system. These bacteria or microbiota, vary greatly in species type and quantity, thereby creating a unique gut microbiome for each human. There are approximately 300-1000 different species of bacteria in the human gut microbiome, but with 99% of the bacteria predominantly coming from 30-40 species. (Guarner & Malagelada, 2003) (Beaugerie & Petit, 2004). The composition of gut microbiota varies along the digestive tract, with the greatest amount in the large intestine or colon, and with relatively few species in the stomach and small intestine. The initial development of gut microbiota in the neonatal is via the maternal exchange of bacteria to the infant during vaginal birth, and continues to be supported during breast feeding. (Noel T. Mueller, 2015) Generally, by age 1-2 years, a healthy child’s intestinal epithelium and its secreted mucosal barrier, has co-developed with the microbiota, so that the gut is tolerant and supportive of hosting the gut flora. (Noel T. Mueller, 2015)

Why is a healthy microbiome so important in human health? Our gut microbiome has shown to have an influence not only in Gastrointestinal (GIT) function and homeostasis, but also the immune, endocrine and nervous systems. This supports the notion that its health will impact not only our digestive health, but health systemically. Some of the main actions and benefits of a healthy microbiome are;

• The production of short chain fatty acids (SCFA’s) such as butyrate, which are supportive of the gut in many ways, including, disrupting the activities of GIT pathogens;

• Enhancement of GIT motility and function;

• Supporting the health and integrity of the endothelial mucosa of the gut, thereby protecting the intestinal barrier and preventing ‘leaky gut’;

• The production and synthesis of secondary metabolites and vitamins;

• Nutrient/drug breakdown and absorption;

• Stimulation of the immune system, and modulation of inflammatory signalling within the body;

• Regulating the Central and Peripheral nervous system through the production of neurotransmitters in the GIT, including Dopamine, GABA and Serotonin;

• Regulating hormones, which support glucose and lipid metabolism in the human body, and has a homeostatic influence on metabolism;

• Water and electrolyte recycling from the intestinal contents.

The breadth of these functions and the potential downstream effects on homeostatic balance within the body, provides a perspective on how influential the microbiota and their modulation are, in a range of disease states, and to general health maintenance. (Horowitz, 2015, June) (Hawrelak, 2004, June) (Yijing Chen, 2021, June)

What causes the disruption of a healthy gut microbiome? Disruption to the healthy colonisation of microbiota can unfortunately begin even before birth. It has been found that the mother’s own microbiome health has a direct effect on the child, as it is the mother’s translocation of her microbiota that seeds the microbiome for the infant, during vaginal delivery and then lactation. So, if the mother has poor gut microbiome health during pregnancy, or has to go on antibiotics/drugs that may alter her microbiota balance, and without any intervention to support improved gut health, the seeding to the baby is unlikely to be optimal. Disruption of microbiota translocation from mother to baby can be compounded further, perhaps due to a C-section birth, being formula fed, and natal exposure to antibiotics, either through direct treatment or treatment of the lactating mother. (Noel T. Mueller, 2015) Studies have shown, that sub-optimal microbiome seeding from mother to infant has been linked to an increased risk of many health conditions during childhood and adulthood. (Noel T. Mueller, 2015) (Matthew J. Bull, 2014) Many of us, due to various circumstances, haven’t had the optimal gut microbial start to life, so intervention to support the gut as soon as possible is ideal, and can make a big difference.

Other factors that negatively impact the gut microbiome throughout our life are;

·         A traditional western diet – which is often high in refined carbohydrates, high in trans and saturated fats, poor quality animal protein (highly processed), high in antimicrobial food additives, overly processed, low in fibre and fresh plant food, and intensive farming practices which depletes nutrient content in soil;

·         Herbicides, pesticides, and antibiotics used in farming;

·         Reduced exposure to important microorganism – the delicate balance between hygiene and being overly clean/sanitised;

·         Overuse of antibiotics;

·         Drugs and other medications, and their impact on the health of the gut;

·         Drinking water treatment;

·         Pollution and air quality;

·         Poor circadian rhythm – sleep/wake cycle;

·         Stress.

(Horowitz, 2015, June) (Hawrelak, 2004, June) (Matthew J. Bull, 2014)

Research now confirms, that when the microbiota, particularly the health supportive core bacterial groups, are disrupted due to the above, it can lead to an imbalance in their numbers, and in turn reduce their supportive metabolic activities. This provides the window of opportunity for potential pathogenic bacteria in the gut to proliferate, and this imbalance of health supportive versus pathogenic bacteria can result in what’s called dysbiosis. (Hawrelak, 2004, June) (Matthew J. Bull, 2014)

Signs and symptoms that could suggest gut dysbiosis may be an issue are;

·         Excess burping and/or flatulence

·         Bloating

·         Diarrhea

·         Constipation

·         Combination of constipation and diarrhea

·         Undigested food in stools

·         Indigestion

·         Heartburn

·         Bad breath

·         Nausea/upset stomach

·         Food allergies, intolerance or sensitivities

·         Nutritional or vitamin deficiencies

·         Poor immune system

·         Fatigue

·         Vaginal/Rectal itching

·         Candida

·         Headaches

·         Brain fog – trouble thinking or concentrating

·         Memory loss

·         Skin Rashes

·         Acne

·         Rosacea

·         Eczema

·         Asthma or other breathing difficulties

·         IBS – irritable bowel syndrome

·         GORD – Gastro Oesophageal Reflux

·         Gastritis/Ulcers

·         Low mood or depression

·         Anxiety

·         ADHD

·         Autism

·         Many other behavioural and mental health issues

(Jewell, 2019)

So, how can we, as kinesiologists, restore and/or maintain a healthy gut microbiome for optimal wellness? Taking a thorough case history is a good start, including asking about their parents’ gut health history, particularly their mothers, and information on their birth and infancy, whether they were breast fed, and dietary habits growing up. This history combined with checking through the above signs and symptoms, will very likely alert you to any gut microbiome imbalance. Once we are aware of issues, however mild they may seem, there is likely to be a link between a compromised gut and their current health problems and/or general sense of wellbeing.

Using muscle testing to confirm an imbalance in the gut and its microbiome, is an added bonus and tool for kinesiologists. Using the organ mode, we can test and correct any stress or imbalance in the organs of the digestive system such as; the mouth, oesophagus, stomach, small and large intestines, and ancillary organs, liver, pancreas, and gallbladder, which all aid in proper digestive maintenance, and therefor can impact on the health of the microbiome. Any imbalance within the meridians, particularly those related to the digestive system – Small Intestine, Stomach, Large Intestine, Gall Bladder and Liver, may help to highlight any functional issues and their possible link to mental/emotional states our clients are dealing with too.

What dietary and lifestyle habits help to improve and/or maintain a healthy gut microbiome? There are many good probiotic products with varying bacterial strains and combinations on the market, so many in fact, the choice can be overwhelming. These can definitely provide quick support and aid in the restoration of the gut microbiome, but from my experience, it’s certainly not the only way, and is unlikely to be maintained in the long term if other factors aren’t addressed.  Luckily, for those kinesiologists who are unable to prescribe supplements, there is a lot of lifestyle and dietary interventions that can turn the tide where dysbiosis and poor gut microbiome health is an issue. Following these lifestyle and dietary recommendations can be an effective strategy for improving and maintaining the microbiome for the long term.

·         Aim for a natural birth and breastfeeding of infants where possible;

·         Reduce stress which impacts on the general function and health of the gut;

·         Improve sleep/wake cycle with good sleep hygiene practices, plenty of sunshine for vitamin D, and reduced screen time, for improved circadian rhythm which impacts on the function and health of the gut;

·         Move daily to ensure adequate exercise, which also supports a healthy functioning gut;

·         Reduce antibiotic use where possible;

·         Start introducing probiotic cultured foods (those that can be tolerated), such as Yoghurt, Sauerkraut, Kombucha, Miso, Tempeh, Kimchi, Kefir, Cheese (small amounts), naturally fermented pickled vegetables in salt (not vinegar and sugar). These foods can maintain a healthy gut microbiome, or if dysbiosis is an issue, such as when antibiotics/drugs are being taken, or there was inadequate microbiota seeding during infancy.

·         Consume foods that are natural prebiotics, in other words, help to feed and support the microbiome to flourish. These are generally foods high in soluble and insoluble fibres, starches and are plant based. Eat daily, the foods from the list that are tolerated – Wholegrains such as Oats, Rye, Barley, Spelt, Kamut, Wheat, Nuts and Seeds such as cashews, pistachios and linseeds, Legumes and Pulses such as lentils, chickpeas, red kidney beans, white beans, soybeans, Starches such as potato and sweet potato, Vegetables such as garlic, Jerusalem artichoke, leek, onion, green leafy vegetables, asparagus, beetroot, cabbage, corn, green peas, snow peas, tomato, Fruits such as bananas, kiwi fruit, berries, stone fruits, watermelon, grapefruit, pomegranate, and a little of dried fruit, honey, cocoa, dark chocolate, plus Green tea.

·         Reduce sugar, excess salt, alcohol, trans fats, and excessive animal protein, particularly processed meats.

Following these recommendations can increase the diversity, composition (ratio of health supportive bacteria versus potentially pathogenic), and stability of the gut microbiome. For longevity of health and wellbeing, it is clearly essential that all of us look to the gut, what it may be telling us, and support it as best we can. With so much evidence supporting the fact that gut function has an impact on all areas of our health – mind and body, Hippocrates was truly on the money when he said, “All disease starts in the gut”. 

References

Beaugerie, L., & Petit, J.-C. (2004). Antibiotic-associated diarrhoea. Best Practice & Research Clinical Gastroenterology. 18, 337–52.

Gail A Cresci, E. B. (2015). Gut Microbiome: What We Do and Don't Know. Nutrition in Clinical Practice, 734-746.

Guarner, F., & Malagelada, J. (2003). Gut Flora in Health and Disease. The Lancet: 361, 512-19.

Hawrelak, J. M. (2004, June). The Causes of Intestinal dysbiosis: a review. Alternative Medicine Review, 180-197.

Horowitz, S. (2015, June). Therapeutic Modification of the GI Microbiome. J Altern Complem Med, 124-30.

Jewell, T. (2019, February 1). What causes dysbiosis and how is it treated? Retrieved from Healthline.com: https://www.healthline.com/health/digestive-health/dysbiosis

Matthew J. Bull, a. N. (2014). Part 1: The Human Gut Microbiome in Health and Disease. INtegrative Medicine: A Clinician's Journal, 17-22.

Noel T. Mueller, E. B.-B. (2015). The infant microbiome development: mom matters. Trends Mol Med, 109-117.

Wang, B. Y. (2017). The Human Microbiome in Health and Disease. Engineering 3, 71-82.

Yijing Chen, J. X. (2021, June). Regulation of Neurotransmitters by the Gut Microbiota and Effects on Cognition in Neurological Disorders. Nutrients, 2099.