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Go with Your Gut: The Science Behind Your Gut Bacteria

Go with Your Gut: The Science Behind Your Gut Bacteria

“Going with your gut”, a common phrase meaning to go with your feelings and intuition now has another meaning. Beyond a sixth sense, going with your gut can now reference that you are focusing on something much larger- about 100 trillion times larger, in fact. You read right, 100 trillion times. What am I talking about? If you guessed gut bacteria (aka the microbiome, microbiota, or microflora) you are correct!

But what exactly is gut bacteria, what does it do for my health, and how can I support a community of 100 trillion cells?!

100 trillion? Really?

Yup, turns out the microbiome and Zimbabwe’s currency (their 100 trillion dollar note actually exists) have something in common. If you are thinking that 100 trillion sounds like a crazy large number, you are not alone. Many friends and family members have asked me a variation of the following question: “How do 100 trillion cells fit in my gut?” My response usually involves something to the extent of “Bacteria are really, really small.”

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That’s cool and all, but what are bacteria?

So glad you asked! Bacteria are tiny (microscopic!) single celled organisms. Bacteria are extremely prevalent on Earth, having been found in disparate locations ranging from 40 miles up in the atmosphere to miles underneath the ocean’s surface. Additionally, bacteria are found throughout the human body.

Large communities of bacteria on the skin, in the gut, and reproductive organs make up distinct profiles, classified as the microbiome. Microbes can be divided into classes based on different characteristics, with some classes contributing to health, while others classes cause infection and disease. For the microbiome, there are three predominant microbial classes that have been associated with a “healthy” microbiome: Bacteroidetes, Actinobacteria, and Firmicutes.

What’s with all the health hype? 

Recent research has shown that the microbiome positively promotes health by aiding in digestion, providing energy and nutrients that are difficult to acquire, outcompeting harmful bacteria, and training the immune system. Sounds great, right? I think those are enough reasons for all of the recent interest and coverage. However, it’s not the only piece of the puzzle.

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Just like most good things have fine print, the microbiome is no exception. Altered microbiome profiles have been linked to chronic diseases like obesity, inflammatory bowel conditions, cancer, and cardiovascular disease, and much is still unknown about these interactions and associations.

So what can I do to nourish my microbiome?

Nourishing your microbiome starts with nutrition. You may have heard of the terms prebiotics and probiotics. These “biotics” are the two primary ways you can support your microbiome. Breaking down the two words can get at what these things actually do for the microbiome. “Biotic” means relating to, or resulting from living things, especially in their ecological relations. “Pre” means before and “pro” means to stimulate or support. So just by looking at the words alone, you can get a pretty good sense of what they do for the microbiome.

Basically, prebiotics are the “food” used by microbiome. Prebiotics are composed of complex carbohydrates that can predominately be digested by microbiome. Some examples of prebiotics include inulin, polydextrose, fructooligosaccharides (FOS), and galactooligosaccharides (GOS).

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On the other side of the equation are the probiotics. Probiotics contain microbiome-promoting bacteria. Common probiotic strains include Bifidobacterium, Streptococcus, and Lactobacillus, which have been shown to support a healthy microbiome. However, just because you may see these strains listed on food ingredients does not necessarily mean these foods will have a probiotic effect. For this reason, in order to be classified as a probiotic, the specific strains must result in proven health benefits and/or contain more than 108 organisms per gram (i.e. 100 million bacterial cells/gram) at the end of manufacturing.

Where can I find prebiotics and probiotics?               

In case the words inulin, FOS, and GOS don’t mean much to you, the following foods are rich sources of prebiotics: bananas, honey, whole grains, artichokes, leeks, onions, and garlic. In addition, you can find prebiotics in fortified foods and beverages. Aim to eat about 2-30 grams per day of prebiotics, which can be achieved from eating ¼ of an onion, 1 banana, and about ½ cup whole wheat flour (or something that has been made with ½ cup whole wheat flour. As for probiotics, yogurt, buttermilk, kefir, kombucha, kimchi, sauerkraut, miso, tempeh and other fermented foods contain probiotics. If you’d rather get your dose of probiotics in the form of a supplement, go for it.

Myths about microbiome

What about the relationship between low-calorie sweeteners and the microbiome?

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You may have heard or read the most recent article that linked low-calorie sweeteners and negative modifications to the microbiome. However, coverage from media stories often leaves out critical details (design, results and limitations) from research studies and most often tells and sells a story based on one study that is counter to what the totality of scientific research in the area concludes.

The majority of media stories about the role of low-calorie sweeteners on the microbiome use the same few studies performed in animal models, and try to pose that the findings have direct implications to human health. Excuse me? This should not happen and these articles should shift their focus to research stemming from clinical trials (the gold standard). In case you were wondering, there are no published studies that assess the relationship and impact of low-calorie sweeteners on the microbiome in humans.

So there you have it, yet another reason to go with your gut to support your overall health. Try to incorporate prebiotics and probiotics into your diet. Don’t let the myths and misinformation about the microbiome bog you down, but rather, stick to the science and your gut will be good to go!

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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