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Microbiome Imbalance

Harmony or war?

What is it?

The gut microbiome consists of trillions of microorganisms (bacteria, fungi, parasites, & viruses) all living peacefully together within the small and large intestine. In health, these potentially pathogenic and symbiotic organisms coexist without issues. When something disrupts the harmony however is when an imbalance can occur. This can also be known as dysbiosis.


What causes an imbalance?

Any number of things can bring on dysbiosis, the list is long.

  • Infection

  • Poor diet

  • Lack of fruits and vegetables

  • Lack of fiber

  • Over exercise

  • Under exercise

  • Stress

  • Anxiety

  • Exposure to contaminated foods and beverages

  • Prolonged use of antibiotics

  • Lack of sleep

  • Surgery

  • Genetics

  • Other drugs & dietary supplements

  • Protein powders

  • Hygiene

  • Eating too much sugar

  • Over-consumption of food additives & preservatives

  • Alcohol consumption

  • And the list goes on.


What are the consequences?

This list is also a long one.

Gut-specific symptoms:

  • Gas

  • Bloating

  • Diarrhea

  • Constipation

  • Reflux/GERD

  • SIBO

  • Leaky gut.

 

Other symptoms related to a gut microbiome imbalance:

  • Fatigue

  • Insomnia

  • Moodiness & irritability

  • Trouble concentrating

  • Issues with the skin

  • Weight fluctuations

  • Challenge with losing weight

  • Sugar cravings

  • Development of diseases.

 

The development of disease is probably the most concerning. As research uncovers more about the gut, it's role and involvement in different disease states is clear. The long-term consequences of a microbiome imbalance could be frightening.


How can an imbalance be identified?

There are several different tests that can be done. A doctor can run a stool test to see if there’s an overgrowth of pathogenic bacteria and microbes present, and a gastroenterologist can run a breath test to look for SIBO (Small Intestinal Bacterial Overgrowth). A colonoscopy and/or endoscopy can be done to get a full picture of anything structurally happening within your gut. A biopsy during these procedures may be required to diagnose or confirm what exactly is going on. Scientists are starting to find specific strains of bacteria that are elevated in certain diseases.


How to support the health of the gut microbiome?

Besides visiting with a doctor and doing additional testing, your best bet is to work with a Registered Dietitian Nutritionist. These individuals are uniquely and specifically trained to understand symptoms, tests, lab values, and help patients identify what is going on as well as begin the steps towards healing.

 

In the meantime, though here are some things that can help support a happy and healthy gut microbiome:

  • exercise regularly and not to exhaustion

  • eat 3 servings of fruit and 3 servings of vegetables every day, minimum

  • get a healthy amount of quality sleep

  • address and decrease your stress and anxiety

  • eat more fish like salmon and tuna

  • decrease your intake of processed foods

  • drink plain water

  • eat at least 1 plant-based meal every week

  • watch and decrease your consumption of additives and preservatives

  • and, control your portions.


References

Harvard T.H. Chan, School of Public Health. (n.d.). The Microbiome. Retrieved from https://www.hsph.harvard.edu/nutritionsource/microbiome/

 

Hrncir, T. (2022). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. Microorganisms, 10(3), 578. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8954387/

 

Seymour, K. (2022, December). Signs Of An Unhealthy Gut. Forbes. Retrieved from https://www.forbes.com/health/body/signs-of-unhealthy-gut-improve-gut-health/

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