338: How to Stop Bloating, Restore Gut Health, and Build a Resilient Microbiome | Kiran Krishnan
Oct 25, 2023
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Kiran Krishnan, chief microbiologist at Just Thrive, discusses the root causes of bloating and digestive discomfort, emphasizing the importance of a balanced gut microbiome. Topics of discussion include the connection between bloating and underlying health issues, leaky gut, the impact of food additives on gut health, controversies in the supplement industry, and the role of breast milk in nourishing gut bacteria.
Diversify your diet by incorporating different foods each week to protect and nourish your gut microbiome.
Minimize exposure to harmful additives and pesticides by choosing organic foods and growing your own produce.
Spend time outdoors in natural environments to enhance your gut health and support the diversity of your gut microbiome.
Reevaluate your hygiene practices to avoid excessive cleanliness and germophobia, which can disrupt the delicate balance of your gut microbiome.
Deep dives
Diversify Your Diet for a Healthy Gut Microbiome
One of the key strategies to promote a healthy gut microbiome is to diversify your diet. Humans evolved as omnivores and need a variety of nutrients to support the ecosystem of bacteria in the gut. Incorporate different foods from ethnic grocery stores each week to increase the diversity of your diet. By adding new foods regularly, you can protect and nourish your gut microbiome.
Reduce Processed Foods and Pesticides
Processed foods and products containing pesticides can harm the gut microbiome. Processed foods are often filled with additives that can disrupt the balance of bacteria in the gut. Choose organic foods whenever possible to minimize exposure to harmful pesticides. Additionally, consider growing your own produce or joining a local farmers' co-op to have fresh, natural foods that support a healthier gut ecosystem.
Prescribe Outdoor Time
Deliberately spend time outdoors in natural environments to enhance your gut health. Make it a habit to spend 30 minutes, three times a week outdoors in nature. Engage in activities like hiking and connect with the environment by touching natural elements like rocks, sticks, and tree bark. To further enhance the experience, eat a healthy snack or meal outdoors, as eating in nature can further support the diversity of your gut microbiome.
Reconsider Hygiene Practices
While hygiene is important, excessive cleanliness and germophobia can negatively impact your gut health. A hyper-focus on sanitation can prevent exposure to diverse microorganisms that can contribute to a healthy gut ecosystem. Reevaluate your hygiene practices and consider avoiding the excessive use of antibiotics, cleaners, and sanitizers that can disrupt the delicate balance of your gut microbiome.
The Importance of Diversity in the Microbiome
Creating a diverse ecosystem in the household is crucial for a healthy microbiome. This can be achieved by keeping windows open, having a pet or animal that goes outside and comes back in, and engaging with microbes in natural settings. The microbiome can be influenced by the environment and the people we surround ourselves with, as observed in a study where individuals on antibiotics affected the microbiomes of their household inhabitants. It is important to be mindful of the people we surround ourselves with and advocate for their health as well.
The Impact of Stress on the Microbiome
Stress is a significant driver of microbiome dysfunction. Small bouts of stress can create enough change in the microbiome that it is equivalent to taking courses of antibiotics. Chronic stress can lead to dysbiosis, making it easier to get stressed and anxious. Stress hormone levels are high during stressful situations, and opportunistic organisms in the gut take advantage of this to express their virulence factors. This state of stress can be self-perpetuating, with the potential for long-term damage to the gut and overall health.
Microbes, Stress, and the Gut-Brain Connection
The gut-brain connection plays a significant role in stress management and overall well-being. Stress hormone levels in the body can impact the gut microbiome, and a dysfunctional gut microbiome can contribute to feelings of stress and anxiety. Stress triggers a flight-or-fight response in the body, leading to inflammation and the release of cortisol. Opportunistic organisms have learned to take advantage of this response to express their virulence factors. The gut microbiome has the ability to keep the brain in a fight-or-flight state, while also influencing emotions, hormones, and neurotransmitters.
The Role of Probiotics in Gut Health
Probiotics can be beneficial for gut health, but not all probiotics are created equal. It is important to choose a probiotic that has been clinically studied and shown to have specific effects on the microbiome and immune system. Psychobiotics, such as certain strains of bacteria, have been found to have a profound impact on the central nervous system through the gut. They can reduce inflammation, enhance anti-inflammatory responses, and regulate brainwave activity. However, probiotics should be used with caution in certain situations, such as for individuals on immunosuppressants or those with small intestinal bacterial overgrowth (SIBO).
Kiran Krishnan is the chief microbiologist atJust Thrivewith 20 years of experience in the dietary supplement and nutrition market. He comes from a strict research background, having spent several years with hands-on R&D in the fields of molecular medicine and microbiology at the University of Iowa.
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