It All Starts In The Gut

I am happy to say that modern science is beginning to recognise the significance of our gut flora in the manifestation of disease. So why is it so important and how does it all go wrong?

Scientific studies have confirmed that the majority of both your immune system and nervous system resides in the gut. Around 70-80% in both cases! You can understand, therefore, why it is so important to look after your gut health. Your intestines hold both beneficial and pathogenic bacteria and our modern western diet, high in refined carbohydrates, sugar and trans fats and low in fruits and vegetables, ensures that the pathogenic bacteria dominate and it's this imbalance that causes the problems.

The Role Of Bacteria in Our Gut

Okay so there are around 500 different species of bacteria in our intestines.  An adult can carry round 2kg of this bacteria in their gut. An example of the more well known beneficial bacteria (otherwise known as essential flora), are Bifidobacteia and Lactobacteria.  These good bacteria vital to our good health. These are some of the most important functions of beneficial bacteria:

• They are instrumental in helping us to neutralise the toxins that are present in our food and the environment.
• They inactivate histamine (a natural substance produced by the body in response to allergens).
• They chelate heavy metals and help poisons out of the body.
• They help us to produce B vitamins required for energy.
• They help us break down our food and absorb the nutrients from it by producing digestive enzymes.
• They provide substances which help us make neurotransmitters which are important to our mental well being. 
• They protect the immune system cells within the gut wall and increase antibody production and natural antibiotics to kill pathogenic microbes.

When our gut bacteria is out of balance and the pathogenic bacteria dominate, our gut wall becomes damaged and we then have intestinal permeability. We will become deficient in vital nutrients as our beneficial bacteria take these nutrients from our food and they are absorbed into our bloodstream and used by our body to nourish and repair us.
Lets have a look at how the pathogenic bacteria interfere with this process:

• Pathogenic bacteria can get through the gut wall and into the bloodstream and cause problems all over the body.
• They produce inflammatory chemicals as part of their normal metabolism that cross the gut wall into our blood stream and can cause pain and inflammation in our joints.  They can also cross the blood brain barrier and cause inflammation there as well so you may feel like you have a 'foggy' head, suffer headaches frequently and have problems with your memory.
• Some pathogenic bacteria, namely Proteus, E coli, and Staphylococci, produce histamine and too much histamine in the blood can cause worsening allergic reactions, low blood pressure, hormonal changes, emotional problems, sleep abnormalities and addictions.
• Damage to the gut wall means that proteins that would normally be too small to cross can now get through and this is where food intolerances and allergies manifest.  These proteins activate an immune response resulting in inflammation and this can affect ANY part of the body, not just the gut.  If these proteins continue to cross then you have chronic and systemic inflammation that will in time cause serious illness.
• If you have an unbalanced gut flora you may suffer symptoms of Irritable Bowel Syndrome.  The onset of Crohn's and Ulcerative Colitis is also linked this. 
• Affect your ability to lose weight and make you hold on to fluid.

How Does the Imbalance Start?

As well as beneficial bacteria our guts hold other bacteria known as opportunistic flora. Some of these you may have heard of are Yeasts, Staphylococci, Streptococci, Clostridia, viruses and fungus such as Candida albicans.  In a healthy gut the numbers of these opportunistic flora are kept under control, some of them can actually help the good bacteria digest our food.  The problems start when the beneficial bacteria become weakened by infection, alcohol, cigarette smoke, toxins, diet and medications such as the pill, anti-inflammatory drugs and antibiotics. These opportunistic bad guys can just take over (gut dysbiosis) and start causing their problems.
The foods that these pathogenic bacteria thrive on have become staples of our modern western diet.  As I mentioned, foods high in sugar and refined carbohydrates feed these bacteria. In fact, they are so powerful in their quest for survival that they actually make us crave these foods so that they have a constant source of food.

Putting the Balance Right.

If you are going about your daily lives and living with symptoms such as excessive tiredness and irritability, digestive issues, hormonal problems, aches and pains, cravings etc, it is most likely that you have an imbalance in your gut flora.  Don't despair because there are things you can do today to help your good bacteria get back in control of your gut.  These are:

• Start eating more fruits and vegetables.  These contain fibre that feed the good bacteria in your gut. They will also help to ensure that you have at least 1-2 bowel movements a day.  This is very important as pathogenic bacteria can actually break down the bile acids in our stool and cause us reabsorb waste hormones and toxins. This is also very aggravating to the gut wall and can lead to bowel cancer.
• Stop feeding the pathogenic bacteria. Minimise your intake of your refined carbohydrates and sugary foods.
• Include more herbs, spices and garlic in your daily diet.  Herbs such as oregano, rosemary, thyme and spices such as turmeric and cinnamon are antibiotic and antimicrobial and these will help to neutralise the effects when the pathogenic bacteria start to die off.  You may feel an initial worsening of symptoms, depending on the severity of your dysbiosis as these pathogenic bacteria die they create endotoxins which are a harmful bi-product of the die-off stage.  By including the above herbs and spices, you will helping to be minimise this reaction. Including coconut oil, which also has antimicrobial and antibiotic properties,  will also be helpful in this regard.
• Take a multi-strain high potency pro-biotic to help repopulate the good bacteria for a minimum period of 1 - 3 months.
• Glutamine is a non essential amino acid that is the preferred fuel for the lining of your small intestine and is an important component for any gut-healing protocol. It comes in powder form and can be added to smoothies.
• Take a food intolerance test. Food intolerances can be responsible for a myriad of annoying symptoms like those mentioned above and more.
• Try an elimination diet. If you feel there are some foods that may be driving your symptoms, remove them from your diet for an initial period of 10 days and then add them back in one at a time and monitor how you feel.  If your symptoms return, you know you need to remove them completely.
• Minimise your toxin exposure.  See my recent blog-post here to help you with that - http://katyosullivannutrition.blogspot.ie/2014/11/how-to-minimise-your-exposure-to.html
• Reduce your stress. Scientific studies are beginning to show that how we think and feel has an effect on our intestinal bacteria. The gut has its own nervous system (enteric) which actually holds more neurotransmitters than the brain.  The biochemical effects of the fight or flight stress response result in a slowing of digestion and increased colonic motility. As well this, our stress hormone cortisol is made at the expense of other hormones in the body such as our reproductive and thyroid hormones. Long term, chronic stress has a huge impact on our well being.  Meditation and yoga are helpful therapies.
• Chewing food well (25-50 times) actually releases a chemical EGF (epithelial growth factor), which is needed for repair and healing of the digestive lining.

Foods to Increase.

Prebiotics (foods that feed the good bacteria), such as onions, garlic, asparagus, banana, Jerusalem artichoke.
Fibre rich foods - strong coloured fruits and vegetables containing high levels of antioxidants as well as protective phytochemicals. Beans, raw nuts and berries are also high in fibre.
Probiotics (foods that increase good bacteria) such as saurkraut and kimchi are fermented and a delicious accompaniment to salads and meat dishes.

Foods to Decrease.

White refined cakes, breads, pastries and sweets and sugary drinks. As I mentioned above, the pathogenic bacteria feed on these foods.
Alcohol destroys intestinal bacteria and according to the National Institutes of Health, just one episode of heavy drinking can result in intestinal permeability and the release of toxins into the bloodstream.

I hope that you have found the information here helpful.  Please let me know what you think by posting comments.  You can also f'ollow me on facebook at Food For Thought With Katy O'Sullivan and I am also now on Twitter @kosnut.

Thank you for reading my blog.  If you would like to make an appointment for a Nutritional Consultation please contact me on 085 166 1648 or email me at katyosullivannutrition@gmail.com.

Sources:
Gut and Psychology Syndrome - Natasha Campbell McBride (2010)
Textbook Of Functional Medicine - Bennett et al (2010)
nih.gov 5/2014