The discovery of the microbiome and its influence on both physical and mental health is one of the greatest discoveries of the century.  Those with compromised intestinal flora are more at risk of developing disease than those with healthy intestinal flora.

Antibiotics, processed foods, excessive amounts of sugar, and stress all take their toll on the gut flora and all can contribute to a gut dsybosis.   Unfortunately, almost the entire population has a compromised microbiome and the majority doesn’t even know it.

 The Microbiome and Physical Health

In order to be physically healthy, the bacterial flora within your gut must be in balance and thriving.  Sugar is the biggest culprit when it comes to gut dsybosis and overgrowth’s of harmful yeasts and bacteria such as candida.

A military research study found that intestinal microbiota coordinates to shape host immunity and contribute to maintaining intestinal homeostasis and inhibiting inflammation (1).

Consequently, those with poor gut health often suffer from auto-immune issues and digestive disorders such as irritable bowel syndrome (2)(3).

In fact, conditions such as eczema and atopic dermatitis have all been linked to a dysfunctional microbiome and out of balanced intestinal flora (4).

The Microbiome and Mental Health

Research has begun to confirm that several mental health issues can be caused by a dsybosis in the microbiome.

Research has shown that Candida, a harmful pathogenic yeast, increases autistic behavior in children with autistic spectrum disorder.   Scientists believe that the interaction between propionic acid and ammonia released by candida albicans is what can contribute to the increased autistic behaviors (5).

Furthermore, those struggling with anxiety and depression have also been shown to have altered gut function and an overgrowth of bad gut bacteria.

A study published in the Clinical Psychopharmacology and Neuroscience found that a chronic, low –level inflammatory condition is present in those suffering from depression and may be associated with gut permeability disorders.  Interestingly, patients given milk fermented with probiotic bacteria showed a positive effect on the emotional centers in the brain (6).

In fact, science has begun to refer to the microbiome as the “second brain” due to its tremendous influence on mental health.

The Gut Microbiome and Diet

As mentioned before, poor diet is the number one cause of dsybosis within the gut.  We’ve have hammered home before on here on the best diet to follow for optimal health.  However, for those unaware on proper diet, a diet that Dr. Weston A. Price recommended works amazingly for restoring the integrity of the gut.

The GAPS protocol developed by Dr. Natasha Cambel McBride is also an excellent diet to follow if you wish to restore your microbiome.  Millions have had success with this protocol which is based around traditionally foods and healing broths.

You can also grab a FREE copy of the fat burning kitchen which outlines how to properly eat, avoid inflammatory foods that cause gut dysfunction, and lose weight without starving yourself.  This book incorporates many of the same traditional foods which Price and McBride both recommend.

The Best Foods for Gut Health and the Microbiome

Colostrum

Colostrum is a godsend for anyone dealing with gut dsybosis and gut disorders such as leaky gut.  This super food is extremely beneficial for restoring good bacteria in the gut and discouraging the growth of harmful bacteria.

A study published in Intestinal Research found that those who supplemented with bovine colostrum showed decreased levels of intestinal permeability (7).

Furthermore, the immunoglobulin’s found in colostrum can help bolster the human immune system (8).  When the immune system is strong, there is less likely hood that pathogenic bacteria or yeast can cause gut dysfunction.

Colostrum-LD Powder 16oz with Proprietary Liposomal Delivery

Cod Liver Oil

Raw cod liver oil should be a staple in everyone’s household who wishes to protect themselves against various degenerative diseases.  The nutritional profile of cod liver oil is unsurpassed when compared to any other food.  Vitamin D, EPA and DHA, and K2 are all found abundantly in cod liver oil.

Vitamin D deficiency has been shown to negatively change the intestinal microbiome by reducing the vitamin production within the gut which can adversely affect the immune system (9).

Furthermore, diets rich in omega 3s such as DHA and EPA alter the microbiome by increasing bacterial populations associated with health (10).

Lastly, vitamin K2 has been shown promote homeostasis within the gut microbiome (11).

Dropi Pure Icelandic Cod Liver Oil – Extra Virgin 220 ML

Fermented Foods

Fermented foods are a great option for anyone wishing to improve their gut health.  It has been estimated that 1 tablespoon of sauerkraut contains 6 billion live microorganisms.

Studies show that fermented foods can positively influence the microbiota within the gut, decrease stress and anxiety, and improve mental outlook (12).

Be sure to read our post here to learn how to make your own fermented foods at home!

Ghee

Seriously, if you haven’t tried ghee, you have no idea what you’re missing.  This food has been used in Ayurveda for centuries as both food and medicine.  Also, unlike butter which contains lactose and casein, ghee contains neither of these two common allergens.

Ghee is a rich source of butyric acid which has been shown to have profound benefits on health of the gut.  Butyrate acid has been shown to prevent gastrointestinal infections, as well as suppress the growth of harmful bacteria.  It’s also great for reducing intestinal inflammation and improving symptoms in those with irritable bowel syndrome (13).

ANCIENT ORGANICS 100% Organic Ghee from Grass-fed Cows, 32oz

Vegetables

Vegetables such as green leafy vegetables are great for rebuilding good intestinal bacteria due to its high prebiotic content.  “Prebiotics” is a fancy word for fiber and it’s what the microbes in your gut like to feed on.

Prebiotics have been shown to help improve various metabolic disorders which are associated with disease (14).

With that said, consuming vegetables is great, but consuming ONLY vegetables is not. Be sure to read our post why long term vegan and vegetarian diets can contribute to poor health.

High Quality Animal Protein

Finding a good quality source of animal protein is mandatory if you wish to improve the health of your gut.  This means grass fed, organic, wild caught and pastured raised.  Conventionally grown meat is full of antibiotics and hormones which can cause disorder in the human body.

A study published in the Nutrition Journal found that grass fed beef was higher in CLA and has a better omega 3 to 6 fatty acid ratio when compared to grain fed beef (15).

Don’t be afraid to indulge on good quality animal products.  These foods serve as important building blocks and aid in repair of both the body and gut.