387. Microbiome health and resilience building - Part 1, with microbiologist Kiran Krishnan
Jun 23, 2024
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Microbiologist Kiran Krishnan discusses the importance of gut bacteria balance, immune system resilience, and the risks of restrictive diets. The conversation explores microbial diversity, the gut/immune connection, and strategies for maintaining a healthy microbiome. Part 1 of the detailed discussion invites listeners to consider the impact of food variety on overall well-being and highlights the significance of building resilience for occasional indulgences.
Balanced gut bacteria crucial for overall well-being and immunity.
Gradually increase fiber intake to support a healthy microbiome.
Build resilience in the microbiome for food tolerance and gut health.
Deep dives
Understanding Gut Bacteria and Resilience
Gut bacteria play a crucial role in overall wellbeing and resilience. Kieran Krishnan, a microbiologist, delves into the significance of balance and diversity in gut bacteria. He highlights how understanding gut bugs aids in comprehending the gut-immune connection and differentiates between weak and resilient gut systems.
Impact of Microbes on Health and Immunity
Microbes, categorized as pathogens, opportunistic, or benign/beneficial, influence human health and immunity. Krishnan illustrates the evolution of microorganisms and their varying roles. He explains how microbes communicate through quorum sensing, identifying harmful pathogens to maintain a balance.
Promoting Gut Health Through Bacillus Endospores
Bacillus endospores, ancient microbes with quorum sensing abilities, demonstrate promising effects on gut health. These spores can target pathogenic organisms, such as Clostridium difficile, without harming beneficial bacteria. Krishnan emphasizes the importance of a holistic approach, incorporating lifestyle changes alongside probiotic supplements for optimal gut health.
Incremental Approach to Adding Fiber
One of the key points discussed involves the importance of gradually increasing fiber intake to support a healthy microbiome. The podcast highlights that individuals with compromised gut health due to factors like antibiotics and poor diet often struggle to properly digest fiber. By slowly adding small amounts of fiber over time, the beneficial microbes in the gut can outnumber and displace dysfunctional microbes that may cause issues like bloating and constipation. The strategy encourages starting with a few grams of additional fiber weekly and incrementally building up to recommended daily intake levels for optimal gut health.
Rebuilding Microbiome Resilience and Tolerance
Another significant insight shared is the importance of building resilience in the microbiome to promote tolerance to a variety of foods. The podcast emphasizes shifting focus from avoiding foods due to intolerance towards revamping the gut ecosystem to enhance tolerance. Suggestions include reducing harmful exposures, managing stress, and incorporating spore-based probiotics to aid in rebuilding gut health. The discussion underscores the human body's natural ability to develop tolerance over time when supported by a healthy microbiome, highlighting the significance of gradually reintroducing previously intolerable foods to expand the diet without triggering negative reactions.
What a treat this Part-1 of microbiome explanation is with @kiranbiome this week on the podcast. We explore:
Different types of bacteria and their various roles in the gut, including the importance of their balance and diversity to overall well-being and resilience.
The gut/immune connection
The importance of working on growing your window of tolerance of food variety and the potential downsides of narrowing your food mix too much and for too long.
How we get to a place where because we’re resilience-focused 80% of the time, the 20% isn’t make-or-break when it comes to choices/social ‘go with the flow’ moments. (As long as we don’t start putting everything in the 20% as @livealivehq reminded us last week!! 😘)
It was so detailed and thorough that we invariably only made it through half of my wishlist topics, so I’ve invited Kiran back for Part 2, where we will explore “leakiness” in the skin, brain, gut, and more in August.
Enjoy the show and tag me on Instagram with your AHAs or shares @lowtoxlife
Thank you to this month’s show sponsor for helping you make your low tox swaps easier:
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Be sure to join me on Instagram @lowtoxlife and tag me with your shares and AHAs of this week’s episode.
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