Rebuild the gut microbiome

there is no universal cure suitable for all individuals

The structure of the gut microbiota undergoes significant fluctuations over the course of a lifetime; these modifications are frequently associated or accompanied by undesirable effects on human health. Fluctuations are influenced by several factors such as lifestyle

stress

Stress Reduction for Irritable Bowel Syndrome

Exercise. Moderate cardiovascular exercise increases blood flow throughout the body, providing nutrients and oxygen to the digestive system.

Acupuncture, Acupressure, and Meditation.

Hypnotherapy

Psychotherapy

nutritional factors

antibiotics

The Effect of Antibiotics on the Gut Microbiome

There is an inverse relationship between the use of antibiotics and microbial diversity. Moreover, the mode by which antibiotics are delivered exerts different effects. following antibacterial treatment, diversity restoration takes ~1 month; in adults, restoration requires ~1.5 months. In adults, administering a combination of several different types of antibiotics (meropenem, gentamicin, and vancomycin) can increase the prevalence of certain species of Enterobacteriaceae alongside other pathobionts with a concomitant decrease in butyrate-producing species.

Strategies to counterbalance these harmful fluctuations were shown to be effective in reducing symptoms and sometimes curing some of these pathologies.

1 - new probiotic candidates show promising results

2 - studies should primarily focus on the improvement of treatments based on multi-probiotics

3 - the prescription of personalized therapies that take into account the various types of dysbiosis and the individuality of gut microbiota structure must cautiously consider the gut microbiota of each patient by evaluating all the information from integrated “omic” platforms.

4 - predatory bacteria therapy

5 - phage therapy

next generation probiotics

need to be further studied before being routinely applied; they nevertheless appear fascinating, and potentially present great efficiency.

6 - 1. Eat a diverse range of foods

There are hundreds of species of bacteria in your intestines, each of which plays a specific role in health and requires different nutrients for growth. Generally speaking, a diverse microbiome is considered a healthy one. This is because the more species of bacteria you have, the more health benefits they may be able to contribute to A diet consisting of different food types can lead to a more diverse microbiome, diets in certain rural regions are often more diverse and richer in different plant sources.

7 - Eat lots of vegetables, legumes, beans, and fruit

Fruits and vegetables are the best sources of nutrients for a healthy microbiome. Some high fiber foods that are good for your gut bacteria include:

raspberries

artichokes

green peas

broccoli

chickpeas

lentils

beans

whole grains

bananas

apples

One study found that following a diet rich in fruits and vegetables prevented the growth of some disease-causing bacteria , Apples, artichokes, blueberries, almonds, and pistachios have also all been shown to increase Bifidobacteria in humans, Bifidobacteria are considered beneficial bacteria, as they can help prevent intestinal inflammation and enhance gut health

8 - Improve Your Gut Health With IV Therapy

What is IV therapy?

Like a fingerprint or your DNA, everyone has unique nutritional needs and deficiencies. IV therapy targets these deficiencies and fills your body with vitamins, minerals, and other essential nutrients you’re lacking.

Sometimes, when good bacteria makes it into your body (like when you eat yogurt), your digestive tract destroys it before the beneficial material reaches your bloodstream.

This means that even if you’re doing all the right things like eating a balanced diet or using supplements, your gut health may still lack critical nutrients.

IV therapy ensures that the perfect amount of the appropriate bacteria directly enters your bloodstream. Some of the beneficial nutrients include:

B vitamins

Vitamin C

Magnesium

Calcium

What is IV therapy good for?

Besides improving and balancing your gut health, IV therapy helps those dealing with:

Depression

Migraines

Fatigue

Chronic pain (fibromyalgia)

Bowel disorders

Inflammatory diseases (rheumatoid arthritis)

Seasonal or chronic allergies

9 -Drink coffee

ZOE’s research has shown that people who drink coffee may have more diverse microbiomes. According to one of the study's authors, Dr. Nicola Segata: “We saw a very strong correlation between drinking coffee and the composition of the gut microbiome. We noticed that people who drank coffee tended to have higher microbiome diversity.” He also explained that this relationship was dose-dependent. In other words, those who drank at least four cups a day had more diverse gut microbiomes than those who drank less coffee

10 - Avoid ultra-processed foods

When possible, it’s best to limit ultra-processed foods — foods that undergo industrial processing.These foods have high levels of refined sugars, salt, additives, and unhealthy fats. ZOE’s research shows that people who eat a lot of highly processed foods are more likely to have more “bad” bugs in their gut than those who typically avoid these foods.Likewise, those who rarely eat ultra-processed foods have more “good” gut bacteria.

11 - Cut down on the sweet stuff

There’s nothing wrong with a sweet treat every once in a while. However, some evidence from animal studies suggests that a high-sugar diet might impact your gut microbiome.By reducing numbers of “good” bacteria and increasing numbers of “bad” bacteria, a high-sugar diet may increase the risk of metabolic disorders, such as type 2 diabetes and obesity.

12 - cut out artificial sweeteners

Some evidence suggests that artificial sweeteners might disrupt your gut microbiome. Although much of the research so far has involved animals, there is evidence that certain artificial sweeteners can influence gut bacteria in humans.

13 - Get more sleep

Scientists have shown that the gut microbiome can influence sleep and vice versa. And some studies have shown that better sleep is linked to increased gut bacteria diversity, One study — in mice — suggests that sleep disruptions can change which bugs are present in the gut. these changes were associated with increased inflammation in fat tissue and poorer blood sugar control.

14 Exercise regularly

Exercising is one of the best strategies for a healthier gut and may increase microbiome diversity.Studies show that even low-intensity workouts can help maintain a healthy gut.

15 -Time your meals

Research into the effects of meal timing and intermittent fasting on the gut is still limited, but some evidence suggests that the microbiome may have its own circadian clock. Prof. Spector recommends limiting snacking and not eating late in the evening to allow your gut time to rest during the night. This keeps the lining of your gut healthy, which is important for the health of your gut, its microbiome, and your immune system.

16 - Take antibiotics only when necessary

Antibiotics save lives. But they can also impact your microbiome, and these changes can last. So, take antibiotics only when necessary and always as directed by your doctor.

17 - Avoid smoking

Smoking increases the risk of chronic intestinal disorders and digestive tract cancers. It’s also linked to a less diverse gut microbiome resembling that of individuals with inflammatory bowel disease and obesity.

18 - cut back on the red meat

Aside from the fact that these days, many meat brands are known for raising their livestock with antibiotics, which is detrimental to your gut, there have been several studies that show healthier microbiomes in vegetarians. A vegetarian’s gut for example, will have a significantly smaller number of disease-causing bacteria that an omnivore’s gut. However, it is still unclear if this is due to the lack of meat being consumed, or the fact that vegetarians and plant-based individuals tend to consume a great deal more fibre than the average person.

19 - Soybeans

Sharafi says soybeans are a protein-rich prebiotic to keep on rotation. They're mainstays in a plant-based diet and they pack the prebiotic punch that many soy milks don't, since much of it gets drained away in the bean-soaking, milk-making process, research says.

20 - Raw milk

"Any raw milk—be it sheep's, goat's, or cow's milk—and aged cheeses are high in probiotics," says Ghannoum. He adds that most pasteurized dairy products lack healthy bacteria.

21 - Cottage cheese

Certain brands of cottage cheese are made with live cultures to boost their gut-supporting benefits. Good Culture offers probiotic-rich, low-fat whole milk and double cream options.

22 - Tepache

Tepache is a fermented beverage originating from Mexico that's made from the peel and the rind of pineapples and often seasoned with cinnamon, says Connell. "The fermentation process not only provides probiotics that support healthy digestion, but also provides vitamins and minerals," she adds. Plus, the drink is super refreshing.

23 - Buttermilk

Who knew your favorite pancakes and biscuits could do some good for your gut? Buttermilk is a fermented dairy product rich in probiotics like Lactococcus lactis and Streptococcus thermophilus, says Ghannoum. "It's made by adding bacteria to low-fat or skim milk, which produces lactic acid and gives buttermilk its tangy taste," he adds.

24 - Apple cider vinegar

ACV has a lot of purported health benefits (some legit, some not so much), but it really does contain probiotics. Just don't drink it in straight shots, because it's so acidic—it's better paired with other foods, say, in a salad dressing.

25 - Olives

Whether you eat them as part of a charcuterie board or as a martini garnish, olives are a good source of probiotic bacteria. Plus, Italian researchers found that Sicilian green olives can almost act like an antioxidant when eaten regularly, thus reducing inflammation

The Links

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121872/

https://atlasbiomed.com/blog/top-5-gut-bacteria-with-unusual-health-benefits/

https://www.healthline.com/nutrition/improve-gut-bacteria#TOC_TITLE_HDR_2

https://www.news-medical.net/health/The-Effect-of-Antibiotics-on-the-Gut-Microbiome.aspx#:~:text=butyrate%2Dproducing%20species.-,Antibiotics%20Alter%20the%20Balance%20of%20Microbial%20Species,pathobionts%2C%20such%20as%20C%20difficile.

https://www.balancehormoneoklahoma.com/blog/improve-your-gut-health-with-iv-therapy

https://www.unilever.com/news/news-search/2023/three-ways-eating-plantbased-food-can-boost-your-gut-health/

https://cdhf.ca/en/10-ways-to-strengthen-your-microbiome/

https://www.womenshealthmag.com/food/a19927568/foods-high-in-probiotics/