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Dysbiosis refers to an imbalance in the gut's normal bacterial flora, known as the microbiome. This imbalance can occur in two main areas, the small intestine and the large intestine, and there are many factors that can contribute to an imbalance of the microbiome, including:
Chronic stress
Exposure to electromagnetic frequencies (cell phones, Wi-Fi, etc.)
Chlorinated water
Poor fiber intake
Antibiotic exposure from consuming conventional animal products
Pesticide/herbicide exposure from fruits and vegetables
Artificial sweeteners
High added sugar intake
Broad-spectrum antibiotic use
Anti-bacterial household cleaning products
NSAID use (Aspirin, Ibuprofen, etc.)
Food poisoning
There's no way to completely avoid all these things these days, so unfortunately most (if not all of us) have dysbiosis to some extent. Let's dive in and learn about dysbiosis and what we can do to support our friendly bacteria!
Dysbiosis of the Small Intestine
The small intestine typically has very few bacteria, around 10,000 bacteria/mL of fluid. An overgrowth here is called small intestinal bacterial overgrowth (SIBO). Common symptoms include abdominal pain, cramping, bloating, diarrhea or constipation, nausea, and weight loss. Causes of dysbiosis in the small intestine include:
Dysmotility: Slowed movement of food through the intestine can lead to bacterial overgrowth. Normally, food should transit from stomach to colon in about 2 hours; delays can cause waste to compact and start to putrefy.
Low Stomach Acid: Insufficient stomach acid allows pathogenic bacteria (like H. pylori) to survive and proliferate in a more alkaline environment.
Three main types of bacterial overgrowth can occur in the small intestine:
Hydrogen gas dominant (SIBO): Often caused by Escherichia coli (E. coli), leading to diarrhea.
Methane dominant (IMO): Caused by Methanobrevibacter smithii, often resulting in constipation.
Hydrogen sulfide dominant: Caused by Disulfovibrio, leading to foul-smelling gas and diarrhea.
Factors Contributing to Overgrowth
Anatomical issues (e.g., scar tissue, diverticula)
Dysmotility due to conditions like Parkinson’s or diabetes
Low stomach acid (hypochlorhydria) from age or medications like proton pump inhibitors
Immunodeficiencies (e.g., HIV)
Conditions like Crohn’s disease or IBS
Broad-spectrum antibiotic use
SIBO and Nutritional Deficiencies
SIBO can lead to serious nutrient deficiencies, particularly vitamin B12, as bacteria compete for nutrients. Ironically, supplementing with B12 during SIBO may worsen symptoms since the overgrown bacteria use it as a food source. It's necessary to address the overgrowth before supplementing with B12.
SIBO and FODMAP Foods
FODMAPs are poorly digested sugars that feed overgrown bacteria, potentially triggering symptoms. A temporary low FODMAP diet can help alleviate symptoms but should be used short-term to avoid starving beneficial bacteria. Depending on the severity of the overgrowth, this diet can be used between 4 - 8 weeks. For more information on FODMAPs, follow this link.
Dysbiosis of the Large Intestine
This occurs when the normal microbial balance is disrupted in the colon (large intestine), leading to symptoms such as:
Bloating
Abdominal pain
Diarrhea or constipation
Nausea
Food intolerances
Fuel for The Large Intestine
The type of substances released by gut bacteria determines their friendliness. Unfriendly bacteria produce endotoxins while friendly ones release short-chain fatty acids (SCFAs) like acetate, butyrate, and propionate. Our bodies cannot produce these on its own; they are only made by gut bacteria. However, what we eat directly affects the levels of these beneficial acids.
The gut lining consists of colonocytes (specialized cells) held together by tight junctions (protein complexes). Loss of these junctions leads to intestinal permeability or leaky gut. SCFAs are essential for maintaining tight junctions and preventing leaky gut. Butyrate is the preferred fuel source for colonocytes (specialized gut cells) and is produced by certain friendly bacteria that rely on plant fiber from our diet. If we do not consume enough plant-based foods, these bacteria can starve, halting butyrate production and compromising gut integrity.
Five Nutritional Categories of Butyrate Production
To nourish butyrate-producing bacteria and to help maintain a healthy gut barrier, focus on these five food categories. The primary bullets provide low-FODMAP options while the secondary bullet shows options with varying FODMAP levels.
Pectin: Soluble fiber found in citrus fruits, grapes, cranberries, tomatoes, and sweet potatoes.
Varying FODMAP Levels: Apples, grapefruit, limes, lemons, oranges, carrots, blackberries.
Cellulose: Insoluble fiber found in cruciferous vegetables like broccoli sprouts and zucchini.
Varying FODMAP Levels: Potatoes, jicama, beets.
Resistant Starch: Acts as a prebiotic; includes oats and green bananas.
Varying FODMAP Levels: Legumes like black beans and chickpeas.
Anthocyanins: Plant pigments giving foods purple/red colors; includes purple cabbage and eggplant.
Varying FODMAP Levels: Blackberries and blueberries.
Oat Bran: Can be mixed with hot water for breakfast.
Supplements/Foods That Support A Healthy Microbiome
Coconut Oil: Contains medium chain triglycerides such as capric acid and lauric acid; these act as antimicrobial agents.
Manuka Honey: Contains high levels of methylglyoxal, which selectively kills pathogenic bacteria but spares the friendly ones. Effective against antibiotic resistant strains of bacteria. The higher the grade of manuka honey, the more effective it is.
Oregano Oil: Contains carvacrol, rosmarinic acid and thymol which act as antimicrobial, antioxidant, and antifungal agents.
Ceremonial Grade Matcha Tea: Contains high levels of catechins, a compound that helps the intestinal bloom of Akkermansia muciniphila, an important friendly gut bacteria.
Pomegranate: Contains ellagitannins/ellagic acid, which also help the bloom of Akkermansia muciniphila.
Berberine: Found naturally in barberries, goldenseal and Oregon grapes; has antimicrobial and anti-inflammatory effects as well as benefits for the gut barrier.
Garlic: Contains a compound called allicin which is activated by exposure to oxygen. To activate allicin in garlic, crush or mince it and let it sit for 10 minutes. Garlic is antimicrobial, anti-inflammatory, and helps maintain the gut barrier.
Lactobacillus reuteri: effective against a variety of GI infections including pathogenic strains of E. coli, H. pylori, C. difficile, and Salmonella. L. reuteri releases reuterin, an antibacterial compound which kills certain harmful bacteria without negatively affecting good flora. It actually helps to increase friendly bacteria counts!
Digestive Enzymes: Help to maintain a normal stomach pH (via betaine HCl) and provide enzymes necessary for the breakdown of different food components such as fats, carbohydrates, and proteins. These are best taken with a heavy meal, or once daily at dinnertime.
You can find some of these supplements on my FullScript Account at a discount; feel free to sign up!
Conclusion
Understanding dysbiosis and its impact on gut health is essential for maintaining overall well-being. Dysbiosis can disrupt the delicate balance of bacteria in both the small and large intestines, leading to a range of digestive issues and nutrient deficiencies. By focusing on a diet rich in plant-based fibers that support friendly bacteria and the production of beneficial short-chain fatty acids, we can nurture our gut microbiome and prevent conditions like small intestinal bacterial overgrowth (SIBO) and leaky gut. Incorporating foods that promote butyrate production and avoiding things that lead to dysbiosis are key to restoring balance and supporting a healthy digestive system. By being mindful of our dietary and lifestyle choices, we can foster a thriving gut environment that contributes to our overall health.
This post is for educational and informational purposes only and does not constitute medical advice. The natural products and remedies mentioned here are not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Always consult your healthcare provider before trying any new health regimen or natural product, especially if you have a medical condition or take medications. The information provided here does not replace professional medical advice, diagnosis, or treatment.
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