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  • Writer's pictureDr. Adrian Pujayana

MICROBIOME: THE GOOD AND THE BAD

#AI vs AI


The microbiome refers to the diverse community of microorganisms, including bacteria, viruses, fungi, and other microbes, that inhabit various parts of the body, especially the gastrointestinal tract. Experts say there are more microorganisms living in our bodies, on the surfaces like the skin, lungs and gastrointestinal tract than cells.  The gut microbiome, in particular, plays a crucial role in maintaining overall health by contributing to digestion, metabolism, and immunity.  Seventy to eighty percent of our immune system is located there!


Good Bacteria (Probiotics):

Digestive Function: Beneficial bacteria, such as Lactobacillus and Bifidobacterium species, aid in the breakdown of complex carbohydrates, fermentation of undigested food, and the production of short-chain fatty acids. These processes contribute to nutrient absorption and the synthesis of certain vitamins.

Immune Support: Probiotics help regulate the immune system. They interact with the immune cells in the gut-associated lymphoid tissue (GALT), influencing the balance between pro-inflammatory and anti-inflammatory responses. This interaction is crucial for maintaining immune homeostasis.

Protection Against Pathogens: Good bacteria compete with harmful microorganisms for resources and attachment sites in the gut, preventing the colonization of pathogenic bacteria.


Bad Bacteria (Pathogens):

Infection and Disease: Harmful bacteria, such as Salmonella, Escherichia coli (E. coli), and Clostridium difficile, can cause infections and diseases when they overgrow or outcompete beneficial bacteria.

Inflammatory Response: Pathogenic bacteria can trigger an inflammatory response in the gut, leading to conditions like inflammatory bowel disease (IBD) or exacerbating existing conditions.

 

Promoting Digestion and Immunity:

Probiotic-rich Foods: Consuming fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso can introduce beneficial bacteria to the gut.  Supplements can also be helpful. 

Prebiotic Foods: These are foods rich in fiber that serve as a source of nutrition for beneficial bacteria. Examples include onions, garlic, bananas, and whole grains.

Dietary Fiber: A diet high in fiber supports the growth and activity of beneficial bacteria, promoting a healthy microbiome. 


Avoiding Antibiotic Overuse: Antibiotics can disrupt the balance of the microbiome by killing both harmful and beneficial bacteria. They should be used judiciously and with a healthcare professional's guidance.

Hydration: Drinking enough water is crucial for maintaining a healthy gut environment and supporting the functions of the microbiome.

Regular Exercise: Physical activity has been associated with a more diverse and beneficial gut microbiome.


Stress Management: Chronic stress can negatively impact the microbiome. Having wellness and therapeutic activites like exercise, self care, and recreation may contribute to a healthier gut environment. It's essential to note that individual responses to dietary and lifestyle changes can vary.


In Conclusion: Individual differences exist when it comes to gut bacteria management, and it takes discernment about knowing which types of bacteria you need in you life. If you have specific concerns about your microbiome or digestive health, it's advisable to consult with a Functional Medicine Practitioner who can help you figure out where you are at in this area. 


Good luck!

-Dr. Christine Smith Certified Functional Medicine Practitioner

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