In recent years, the spotlight on gut health has significantly brightened, with products like probiotic drinks, probiotic yogurts, and various gut health supplements becoming household staples for those aware of the importance of a healthy gut. Our digestive tract, a bustling ecosystem, hosts an astonishing one hundred thousand billion microorganisms, mirroring the number of cells that comprise our bodies. This diverse community, known as the intestinal microbiome or intestinal flora, is composed of a myriad of non-pathogenic bacteria, viruses, parasites, and fungi. The significance of the intestinal microbiome in our overall health is increasingly well-understood and acknowledged. It has been recognized for its integral role in various bodily functions, including digestive, metabolic, immune, and neurological processes.
A key concern is dysbiosis, a condition characterized by an imbalance in the intestinal microbiome leading to the overgrowth of pathogenic bacteria. This imbalance has emerged as a critical factor in explaining certain diseases, especially those driven by autoimmune or inflammatory mechanisms, placing this topic at the forefront of biological and medical research ("Gut Microbiome: Profound Implications for Diet and Disease - PMC").
In this article, we delve into the connection between a healthy intestinal flora and its pivotal role in mitigating inflammation. Through exploring the latest research and insights, we aim to unravel how maintaining a balanced gut microbiome can be a cornerstone in combating inflammatory conditions and promoting overall health.
The Gut: The Inflammation Quarter
As mentioned in the introduction the harmony between your microbiome and yourself (as a host) can be disturbed and therefore be in a situation called dysbiosis, which is characterized by qualitative and quantitative modifications of the microbiome and consequently of its activities. When the microbiome is healthy and diversified there is a balance between bacteria that prevent inflammation and those that have a pro-inflammatory action. In the case of dysbiosis the pro-inflammatory ones take over.
The latter are characterized by the presence of lipopolysaccharides (called LPS, there are large molecules that interacts with the immune system and causes toxic reactions ) (Function and biogenesis of lipopolysaccharides - PMC) on their surface, which behave like antigens (foreign substances): their presence attracts white blood cells called macrophages, which start producing pro-inflammatory compounds called cytokines, in order to neutralize them. Dysbiosis increases intestinal permeability. As a result, lipopolysaccharide (LPS) can readily breach the intestinal barrier, enter the bloodstream, and subsequently affect various tissues, including joints, where it exerts identical effects (inflammation) as those observed in the intestine. In addition, cytokines produced in the intestine can also act remotely on other organs.
Recognizing the significance of maintaining optimal gut health naturally leads to questions about which foods are the most detrimental to gut health.
- The number one type of foods to stay away from are processed and ultra processed food. The significant amount of salt, sugar, polyunsaturated fats and other food additives are inflammatory substances for the gut.
- Another type of food you should stay away from are grains (article to read for more details:https://functionalpatterns.com/blogs/articles/grains-the-uncomfortable-truth?_pos=1&_sid=ab22b2aef&_ss=r). On top of causing bloating that can impede your intra abdominal pressure and therefore the way your whole musculoskeletal system functions, grains can also cause inflammation and in the long run lead to a potential condition of leaky gut.
- You can also add to that list polyunsaturated fats (PUFAS) (https://functionalpatterns.com/blogs/articles/top-foods-to-avoid-if-you-want-to-perform-better?_pos=20&_sid=d7dc00ef6&_ss=r). They include vegetable oils that will cause oxidative stress and lead to inflammatory diseases like cardiovascular disease, type 2 diabetes, obesity, irritable bowel syndrome, autoimmune diseases etc.
Your gut microbiome can also be impacted by high stress levels, not enough sleep, inefficient biomechanics, anything outside of food intake that could promote inflammation. Looking at the big picture to help your gut inflammation in a holistic manner will be paramount.
PROBIOTICS, a good idea?
Probiotics are microorganisms living in the intestine flora; there are good bacteria naturally present in the flora. These billions of little workers are active in different functions such as immunity and improving digestion, as well as the good balance of the intestinal microbiome by helping our body fight against the proliferation of "bad bacteria", pathogenic microorganisms, responsible, when in excess, of various health problems.
Probiotic drinks can be helpful to restore the intestinal microbiome. Those types of drinks have existed for centuries, since the invention of fermentation, to preserve food. Fermentation is a chemical reaction obtained through the contact of bacteria and yeast with carbohydrates in an environment deprived of oxygen. Probiotic drinks contain multiple strains of bacteria, yeast and fungi. A probiotic drink like milk kefir, kombucha, if non pasteurized, contain many of the good bacteria your microbiome needs to be balanced and can be consumed regularly.
You will also find on the market supplements for gut health or vitamins for gut health. It is usually advised to take them as a cure for a certain period of time (weeks or months) several times a year. Given the number of products existing on the market it is difficult to know what can really be beneficial and really avoid the side effects of probiotics being highlighted in this study Probiotics: If It Does Not Help It Does Not Do Any Harm. Really? - PMC
Probiotic drinks or probiotic yogurts are necessary bacteria that can be very helpful to balance out your gut microbiome and fight inflammation. Although they will be essential to directly target your digestive tract, fighting inflammation in general in your body will need to involve a more holistic approach.
How to find Sustainable Balance
Avoiding the worst foods for gut health, eating probiotic yogurts, and having probiotic drinks in your diet like kefir are a perfect start to build your gut health. As discussed earlier in this article, having a healthy balance in your gut will be essential to lower inflammation in that area and in the rest of your body. Although the gut is a central area to address to fight inflammation more elements need to be considered to make sure that that state of low inflammation remains as stable as possible.
One paramount element to consider will be your biomechanics, starting with the way you stand.
Have a look at the example below:
Results by HBS practitioner Alessandro Rossin
As you can see in the picture on the Left his whole stomach area is bloated and inflamed. If you zoom out from the stomach area you can also see how rounded his upper back is and how closed off the front of his body is. Everything in your body, organs, bones, are moved around and shaped by your myofascial system (fascia and muscles working together). If that system is not working optimally you will have areas of your body more compressed than others, areas where cells and other microorganisms like bacteria never have enough room to function properly. That is typically what is happening here, the whole myofascial sling at the front of his body is completely compressing the organs in the stomach area forcing the stomach to stick out. It is easy to understand that in that situation if the dysfunctions in the myofascial connections are not addressed taking gut health supplements or probiotics will have a limited effect.
On top of addressing your biomechanics you should start considering any element that could help you find a healthier balance in your lifestyle like spending more time in nature (https://functionalpatterns.com/blogs/articles/regenerate-with-nature-the-healing-potential-of-getting-outdoors?_pos=9&_sid=9ce9323f2&_ss=r), addressing your light environment and making sure you get enough sleep are a few examples of that.
Conclusion
Your gut health is a paramount element to consider for your general wellbeing and incorporating a probiotic drink in your daily routine can be a beneficial element. The optimal balance between the bacteria in your digestive tract will determine an important percentage of the level of inflammation not only in your stomach area but also in the rest of your body. Scientists now know that an imbalance in the complex interaction between microorganisms in the gut can be responsible for diseases like autoimmune diseases, heart diseases, asthma, allergies etc.
Gut health supplements and other probiotics will need to be considered as one part of a more holistic approach to make sure that the level of inflammation in your body remains low in a sustainable way.
Functional Patterns is the doorway for you to start addressing the way your body deals with gravity and learn how to functionally face the challenges of our modern lives.
