Microbiome Mastery

Overview

• Recap and new insights on the microbiome.
• Discussion on the importance of various microbiomes: gut, oral, and skin.

Understanding the Microbiome

• Microbiome: The universe of microorganisms (bacteria, viruses, fungi) that coexist with humans.
• Mycobiome: Collection of fungi within the microbiome.
• Bacteria are found in various body parts once thought sterile, such as mammary tissue and the pancreas.

Types of Microbiomes

1. Oral Microbiome:

• Located in the mouth; plays a symbiotic role in health.
• Involved in the conversion of nitrates to nitrites, which enter the nitric oxide pathway.
• Frequent antiseptic mouthwash use can increase the risk of hypertension and type 2 diabetes.

1. Gut Microbiome:

• Primarily located in the large intestine.
• The gut is the body’s largest interface with the environment, crucial for immune function and nutrient absorption.
• Gut microbiome acts as a training ground for the immune system.
• Dysbiosis (imbalance) in the gut microbiome is linked to autoimmune diseases and allergies.
• Gut bacteria help produce essential compounds like vitamins and short-chain fatty acids (e.g., butyrate).

1. Skin Microbiome:

• Influences scents and possibly systemic health.
• Recommendation: Avoid using too many non-ingestible substances on the skin.

Importance of the Oral Microbiome

• Oral bacteria convert dietary nitrates (from leafy greens, beets) into nitrites, crucial for cardiovascular health.
• Antiseptic mouthwash disrupts this process and can lead to increased risks for certain conditions.

Importance of the Gut Microbiome

• Functions of the Gut Microbiome:
• Helps train the immune system.
• Extracts nutrients and beneficial compounds from food.
• Produces short-chain fatty acids with anti-inflammatory properties.
• Impact of Diet on the Gut Microbiome:
• Diverse plant fibers are beneficial for cultivating a diverse gut microbiome.
• Fermented foods (e.g., sauerkraut, kimchi, natto) support a healthy microbiome.
• Avoid full-spectrum antibiotics unless medically necessary.
• Minimize exposure to synthetic compounds and ultra-processed food additives.

Key Dietary Practices for Microbiome Health

1. Consume Diverse Plant Fibers:

• Different fibers support different bacterial strains.
• Examples include soluble fibers (oats, chia seeds) and insoluble fibers (roughage).

1. Fermented Foods:

• Include fermented dairy, raw sauerkraut, pickles, and natto for microbiome support.

1. Minimize Use of Synthetic Compounds:

• Limit antibiotics and antiseptic mouthwashes.
• Be cautious with artificial sweeteners, which may alter the microbiome.

1. Increase Fiber Intake Gradually:

• Sudden increases can cause digestive discomfort due to lack of appropriate gut bacteria.

Types of Fiber

• Soluble Fiber: Fermented by gut bacteria to produce beneficial compounds.
• Insoluble Fiber: Adds bulk to stool and promotes regular digestion.
• Resistant Starch: Fermented by gut bacteria, beneficial for gut health (found in unripe bananas, cooled potatoes).
• Viscous Fiber: Helps improve blood sugar and lower LDL cholesterol levels (found in psyllium husk, oats).

Digestion and the Microbiome

• Digestion begins with the cephalic phase: the anticipation of food triggers digestive processes.
• Slow eating and proper chewing are crucial for optimal digestion and nutrient absorption.
• Certain nutrients and compounds (like sulforaphane from cruciferous vegetables) are activated by chewing.

Supplements for Microbiome and Overall Health

• Magnesium: Supports numerous bodily functions; difficult to get enough from diet alone.
• Vitamin D: Essential for immune function and overall health.
• Fish Oil: Provides omega-3 fatty acids, especially beneficial if fish consumption is low.
• Creatine: Supports muscle health and cognitive function.
• Protein Supplements: Useful for maintaining adequate protein intake and supporting muscle health.

Conclusion

• The microbiome is a complex, essential component of health that interacts closely with diet and lifestyle.
• Focusing on diverse, whole foods, minimizing synthetic chemicals, and understanding the role of the microbiome can support overall health and resilience.