A few months ago a friend shared with me a book, called the Microbiome Diet, that she promised would correct and rebalance my inner microbiome. Honestly, I wasn’t familiar with the word microbiome and as I leafed through the book I could see that the Microbiome Diet equates in most ways to the Pro-Terrain pH Balancing and Longevity Diet-eating program that Conscious Planet has been teaching over the years.
I got very excited because I knew that with the more recent developments in scientific research and studies regarding the importance of maintaining a healthy microbiome, that I was going to learn a whole lot more about our inner world of microorganisms and how to keep them in balance. "I was ready to up my game.” I immediately went on Amazon.ca and ordered my own hardcopy.
The Microbiome Diet – A Scienticfically Proven Way to Restore Your Gut Health. By Raphael Kellman, MD
This book has been a Godsend in helping me repair my leaky gut which I have struggled with for years and has helped me restore and balance my inner terrain, my microbiome.
As a result, I would like to share some key excerpts and important information from this book that may transform the health of your inner world by paying more attention to these tiny minescule organisms.
What is the microbiome?
The microbiome is a minature world made up of trillions of microscopic, non-human organisms that flourish within your gatrointestinal tract. These intestinal organisms digest your food, govern your appetite, control your metabolism, orchestrate your immune system, influence your mood, and even help determine how your genes are expressed. They have a major impact on whether your heart is healthy, whether your bones develop properly, and whether your brain feels sharp and clear or fuzzy and unfocused. They sustain the gatrointestinal tract so your food is properly digested delivering all the nourishment you need. They produce crucial vitamins and other nutrients. They even manufacture natural antibiotics.
Most amazing of all, these non-human organisms make up a whopping 90 percent of your cells.
Think about that. The vast majority of the cells within your body are not human. Within your intestinal tract lies a whole separate ecology that is inextricably involved with yours. When these microscopic organisms flourish, you flourish. When they struggle, you struggle.
When they crave sugar, so do you. And when they operate at peak efficiency, so does your metabolism. That is why balancing your microbiome is the key to maintaining proper digestion and elimination.
Balancing your microbiome is also the key to preventing and even reversing major illnesses, including diabetes, heart disease, metabolic syndrome, autoimmune disorders, autism and other developmental diseases. If you have a healthy microbiome and good intestinal health, your metabolism automatically keeps you at a healthy weight. If you have an unbalanced microbiome and poor intestinal health, you are virtually guaranteed to gain weight and suffer with leaky gut syndrome. As we are now understanding leaky gut can be repaired by creating and maintaining a healthy microbiome.
Hippocrates, founder of Western Medicine, taught that all disease begins in the gut thus the obvious answer is taking care of our gut and intestinal health.
A balanced microbiome regulates your immune system, three quarters of which is located within your intestines. It nourishes and sustains your gastrointestinal tract. It produces crucial vitamins and nutrients, including various B vitamins and vitamin K. It lays the groundwork for optimal mood and brain function by influencing the production of your neurotransmitters, the hormones and biochemicals your brain needs to process thought and emotion. And as mentioned before, it keeps you at your ideal weight by helping you digest your food, maintain an appropriate appetite, regulating the calories that enter your system, and keeping your metabolism working at optimal speed.
So how do I know I have leaky gut, an imbalanced microbiome?
Some of the common symptoms are: allergies, bloating & gas, slow metabolism, over weight and underweight, constipation, brain fog, depressed mood, difficulty focusing, fatigue, chronic inflammation, feeling too full, like food is just sitting in your stomach and not being digested, headaches, joint pain, infections, muscle pain, hair loss, swelling of ankles, tingling/numbing in hands and feet. Some of the less obvious though more serious are an overreactive immune system which leads to autoimmune diseases.
So how does leaky gut happen and how can I repair it?
An imbalanced microbiome will contribute to weakness in the intestinal walls. Partially digested food begins to leak through the permeable intestine walls dispersing loose into the blood stream and setting off an immune system reaction. The immune system perceives these undigested food particles as invaders and starts to make antibodies to combat some of the foods that are leaking through. Thus every time these certain foods are eaten, the immune system will create a reaction eventually causing inflammation throughout the body, insulin resistance follows along with a fat-storing metabolism cuing the body to gain weight with the threat of diabetes, disrupting hormones, digestion, elimination and nervous system as well as immune system. All of these symptoms are the result of leaky intestinal walls.
To heal leaky gut firstly you will need to remove all the reactive foods from your diet, even the seemingly healthy foods that you have consistently been eating for a long time and now is seen by the immune system as a reactive food.
A list will look something like this:
- all gluten foods,
- soy products,
- all unhealthy fats: trans fats, hydrogenated fats
- All inflammatory, allergenic, or reactive foods: no sugar, no eggs, no dairy
- all artificial sweeteners, preservatives or additives,
- remove from the gut parasites and the disproportionate growth of the wrong types of bacteria, known as dysbiosis, and break through the protective biofilm that protects yeast and the wrong types of bacteria.
You may say, "well I’ve already done all of that and I still feel bloated and swollen and still seem to gain weight."
The answer to your exclammations is to start adding foods to your diet that will support your microbiome such as friendly bacteria found in cultured and fermented foods containing live bacteria:
- raw sauerkraut,
- fermented vegetables,
- goat’s or sheep’s milk kefir
- and fermented yogurt and for the first while you may want to supplement with a wide spectrum probiotic.
Remember that the probiotic good bacteria in the gastrointestinal tract will also need support from prebiotic food in order for the beneficial bacteria to flourish. Probiotics nourish the healthy bacteria in our microbiome so they can begin to outnumber the disruptive bacteria. A well-fed healthy microbiome are able to force the bad bacteria to leave to neighborhood. Consuming probiotics means microbial balance is restored. Inflammation subsides, endotoxins are averted, no more insulin resistance and no more weight gain.
Good health, a healthy weight and happiness are the result.
Some of the probiotic foods are the oligosaccharides – soluble plant fibers found in onions, leeks, garlic, asparagus, jicama, and Jerusalem artichokes, carrots, radishes and tomato.
In Dr. Raphael Kellman’s book he describes in extensive detail what kind of foods and supplements are needed to restore and maintain a healthy microbiome.
He lays out a brilliant plan he calls the four R’s - Remove, Replace, Reinoculate and Repair.
He provides a daily eating plan and many delicious recipes to achieve your optimun healthy life style. But in order to have success with this program you actually have to make a commitment to get started.
We wish you every success in your healthy endeavors.