I promised to continue my October Newsletter article on the microbiome , your community of beneficial gut flora also called microbiota or probiotics, and tell you more about the prebiotics that feed it. It’s been a hectic winter but I’m getting back to this subject because it’s the most important thing you can do to create optimal health. Feed the beneficial probiotics in your gut and your health will thrive!
New studies are being published daily revealing how the microbiome controls everything from our mood to our immune system. Science is revealing what foods increase various strains of beneficial microbes and how the metabolites that they produce enhances our health.
Here’s the white elephant in the room that no one in the natural foods industry wants to talk about: taking probiotic supplements simply can’t replenish the microbiome community in your gut. What? Are probiotic supplements a waste of money? Let’s just say this: there is a much more effective way to increase the beneficial intestinal flora that your good health depends upon. That’s why it is so important to know what foods and prebiotic concentrates will increase your microbiome diversity for optimal health.
We are all one big family, aren’t we? No matter all the differences this year’s election process has provoked, our common bonds rise above the fray and our humanity is revealed every day in all the many ways we give to one another: friend, family and stranger.
Even to those we think of as foes! When we give respect, love and forgiveness, our hearts reach across the divide that we imagine separates us. We are reminded that we all need and want to be loved, to share love, and to create a loving life. Standing in the place of love, we see each other as ourselves, not as something different to be disparaged or rejected.
I am an optimist by nature and thus I believe that whatever happens in our lives is here to help us evolve as both human and spiritual beings. But it is hard to understand how this can be so in the face of so much suffering by those living in war torn countries. How to reconcile the massive amounts of pain and death that we witness through our media and still maintain that vision for a positive future?
My challenge this year has been to hold opposite feelings, opposite beliefs, and opposite experiences of reality while reconciling them within myself through finding the common bond of love that unites opposites together. I recognize that my limited ability to perceive the whole, and the importance of every single one of its many parts, makes this world seem imperfect. I stay committed to the vision that the unfolding of our human journey moves us ever closer to the peace and happiness for everyone that each of us wants for ourselves.
My heart goes out to those of you who have suffered loss, pain, and health problems during 2016. By witnessing our own and each other’s suffering, our empathy and compassion expands. May these trials help all of us find our common humanity in order to bridge our imaginary divides.
We send each of you, our Teeccino family members, our gratitude and our intention to serve your needs, one cup at a time, in the year to come. We intend to bring you more pleasurable moments while contributing to your wellness by expanding Teeccino’s array of beverages with super herbs and super foods that help create optimal health. It is the daily cups of plant-based brews that provide us with both nourishing micronutrients for our bodies and precious moments for our spirits to connect with ourselves and others. May you enjoy many such delicious sips of a steaming mug of Teeccino during this holiday season!
Every now and then, a book is written that really shifts the health movement dramatically and foresees the evolution of how health care is practiced. I just read one such book and want to share some of its important information with you. I promise you, it will change your life!
Just in case you’re not familiar with the term “microbiome”, it comprises all the microbes that live in your intestinal tract starting in your mouth right down through your colon. It also includes the microbes that live in your nose and lungs, on your skin and in your reproductive tract.
It turns out that we have over 10 million bacterial genes co-inhabiting our bodies. What’s more, without them, we actually cannot live. Seriously, without a functioning microbiome, we die quickly. In comparison, we only have 22 thousand human genes, which means our mammalian genes are only 1% of all the genes in our bodies. So let’s talk about whose in charge here!
From 2008 – 2013, the Human Microbiome Project sequenced our microflora and now science is fascinated by how even small populations of microbes can change your weight, how many vitamins you produce, whether your immune system is functioning properly and whether you are going to get various types of non-communicable diseases (NCDs) as you age. Everything from allergies to food sensitivities, diabetes to heart disease, and obesity to cancer are influenced by the health of our microbiome.
There is so much exciting information to share, but let me keep it simple by assuring you that there is an easy way to insure your microbiome is flourishing. Spoilage alert: This isn’t about taking probiotics.
Seeding the Microbiome at Birth
It all starts when we’re born. As the baby moves through the mother’s vaginal canal, he/she receives the mother’s microflora. Next, the nursing baby consumes soluble fiber called GOS – galacto-oligosaccharides found in mother’s milk – which are non-digestible fibers that feed and support the development of the microbiome. Cesarean section baby? Bottle fed? Sorry but the microbiome is starting out seriously deficient and the lack of essential microflora can change how the baby’s organs and immune system are going to develop. It’s truly that serious.
For me, it was a personal revelation because one of my sons was born cesarean section and the other was born vaginally. Both were breast fed but it turns out that even mother’s milk from cesarean section births contains fewer probiotics than the mother’s milk from vaginal births. My cesarean section son had skin rashes, colds every month for the first year of life, and digestive disorders from the start. My vaginally born son? Totally healthy.
Your Community of Microflora
Think of what we know about ecology and how natural environments break down when one or more species are removed. They may not even be the most populous species, but they still play an essential role to the functioning of the whole. That’s the way our microbiome functions. Each microorganism and all its many strains are essential. They depend on other microflora to survive and need to be in the right place, at the right time, for the whole microbiome to thrive.
So if we’re born vaginally and are breast fed, is our microflora ok? That depends on what drugs we may be given. Antibiotics are known to kill off various types of microorganisms. What about other drugs? The science is still too early stage to give us the answers yet. Future studies will address how environmental toxins, GMOs and agricultural chemicals on our food affect our microbiome. We know that stress affects them and so do the prescription drugs we take. What about vaccinations? It’s a whole new field of study but here’s the take away: Prescribing drugs that don’t take into consideration their effects on the trillions of bacteria that your health depends upon will soon be considered as ignorant as we consider blood letting was in pre-industrial times!
From Your Mood to Your Weight
I know, it sounds like science fiction but here’s the truth ~ Our microbiome can affect how much we weigh and how we’re feeling on any given day. Studies show that certain phylum of bacteria called Firmicutes are more prevalent in obese people whereas another phylum of bacteria called Bacteriodes should be dominant for maintaining optimal weight and appetite control.
We’re supposed to have more Bacteriodes than Firmicutes in our guts, but guess what? Most of us are Firmicutes dominant. All the probiotics on the supplement market are members of the Firmicutes clan. Since Bacterioides are anaerobic bacteria, no probiotic company has been interested in developing them for supplementation. Instead, they’ve been providing and researching strains of Firmicutes bacteria that are good for us but they don’t help restore the predominance of bacteriodes that are necessary for optimal weight!
Anxiety anyone? 90% of our serotonin and at least 50% of our dopamine, the feel good neurotransmitters that lessen anxiety and promote feelings of well-being, are produced in our guts. It turns out that our microflora play an essential role in producing both of them. Studies show that when our microbiome dysfunction is remedied, anxiety is reduced and people start to feel good. There are even ongoing studies about the microbiome and autism because it turns out that scientists can produce autistic behavior in mice when they diminish one of the short chain fatty acids produced by gut microflora.
Feeding your Microbiome
Lest this all sound scary and foreboding, I want to give you the good news that will make your microbiome very happy. Except for in extreme cases, most of us still have a varied population of gut microbes but they may not be as populous as they should be or in a balanced relationship to the rest of the microbiome in order to function optimally. If you feed them, your microbiome will sort itself out and thrive!
Remember I said that our gut microflora should be in the right place in our intestines in order to do their job? Beneficial bacteria can become pathogens when they grow where they shouldn’t.
Furthermore, if they don’t have enough to eat, they may eat you! Yes, it’s true. They will burrow in and eat the mucus lining of your gut in order to survive. Guess what that leads to? Leaky gut syndrome, the source of many food allergies and other inflammatory intestinal conditions like IBS and Crohn’s Disease.
Prebiotics to the Rescue
So what do they eat? Prebiotics. Not probiotics – prebiotics. Prebiotics are soluble fibers that are not digested in your stomach or small intestines and thus don’t contribute calories to your diet. Instead they arrive in the colon ready for your microflora to get busy fermenting them.
The byproducts of fermented prebiotics are Short Chain Fatty Acids (SCFAs) which are the energy source for the human cells in your colon. They are necessary for your immune system to function fully, to decrease inflammation, and to prevent obesity by decreasing the appetite and improving insulin sensitivity.
If you drink Teeccino and read our package copy, you’ve seen that Teeccino contains inulin that naturally extracts during brewing from chicory root. Inulin is a prebiotic soluble fiber that feeds beneficial intestinal microflora. It’s found in many foods but in small quantities.
In past newsletters I’ve talked about how we humans used to eat 15 grams of inulin daily in our hunting and gathering days. Now we’re lucky to get 2-3g of inulin daily from the American diet. For those of us cutting out whole wheat? It turns out that a study of the American diet showed that wheat provides 70% of our inulin. All of a sudden, you might be starving your microflora if you’ve gone grain free or Paleo!
Here are the foods you need to eat in order to get enough inulin and FOS – fructo-oligosaccharides, another non-digestible soluble fiber that’s a favorite food of your microflora. Inulin and FOS typically occur together in foods. Remember though: you have to feed your microflora daily and in large quantities in order to get your daily dose of 15 grams!
Other Sources of Prebiotics
Beyond Inulin and FOS, there are other soluble fibers that are also prebiotics. Some people are sensitive to inulin and FOS when supplemented in higher dosages than normally found in food. The fructose component of these prebiotics may produce gas and contribute to intestinal discomfort for those sensitive people. Additionally, not all soluble fibers are prebiotics. Some just add to the softness of our stools and they add mucilage that helps the stool move easily through our colon.
A soluble fiber from oats and barley called beta-glucan is recognized by the FDA as reducing the risk of heart disease by lowering cholesterol when consumed in a diet that is low in saturated fat. Scientific studies are now indicating that these effects may be due to the microflora that consume the beta-glucan!
Fermented foods such as miso, soy sauce, sauerkraut, Kimchi and other fermented vegetables contain IMO – Isomalto-oligosaccharides, another type of prebiotic soluble fiber. Fermented foods are rapidly coming back into popularity as their health benefits become known, but science hasn’t yet determined how much of a fermented food you would need to consume daily in order to get the benefits of IMO. However, it is believed that the quantity is much higher than just a typical single serving would provide.
Here’s the amount of you would need to eat on a daily basis to get these health benefits:
Next month, I intend to give you some great recommendations about supplementing with concentrated prebiotics. I also will tell you about how to use your own body as a laboratory to test how well taking prebiotics improves your microbiome. In the meantime, watch this excellent video by NPR on the microbiome. It’s beautifully produced and reinforces everything you’ve just read on my blog!
You may be wondering, “Now what is she going on about?”. Well, if you bear with me, I’d like to tell you about a revolutionary theory that proves that the Maya didn’t destroy their forest as the majority of scholars believe, but survived in an era of climate change and drought by practicing sustainable cultivation of the Maya forest for…eight millennia! Yes, eight thousand years!!
There’s an interesting Teeccino story in here too. It’s the story of how I fortuitously met Anabel Ford, Director of the MesoAmerican Research Center at the University of California in Santa Barbara, on a Saturday morning in our wonderful local farmer’s market. That very morning I was pondering where I could find information about the Maya civilization’s use of ramon seeds, the novel ingredient that is the base of Teeccino’s Maya flavors. It was 2005 and I can tell you that no one in North America was thinking about ramón trees and their seeds except two women who serendipitously happened to live in the same town of Santa Barbara. Both were passionate about preserving this tree that was so important to the Maya and to the rainforest.
As I strolled through booths filled with an abundance of organically grown fruits and vegetables, I was surprised to see in a corner of the market a hand-drawn sign with big letters trumpeting “Maya Coffee”. There were also large photos of ramón trees and a big jar full of their seeds. I stopped in shock. OMG! From a large coffee urn, a blonde-haired woman handed me a cup of ‘coffee’ while earnestly explaining about the benefits of ramón seeds and how the Maya drank them roasted and brewed like coffee!
Recently the media has decided to bash detoxing by quoting some doctors who don’t believe it can have any lasting beneficial effects on the body. The New York Times and Britain’s The Guardian both took swipes at detox programs by quoting “experts” who have never followed a detox program in their life. If they had, they’d know what we know: you just feel so much better after you give your body a rest and feed it only the cleanest of foods!
If there is one person who is proof of the beneficial effects of detoxing, it is Amie Valpone, the author of Eating Clean, The 21 Day Plan to Detox, Fight Inflammation, and Reset Your Body. Amie was abandoned by the medical profession at the tender age of 27 when her complete physical breakdown baffled every doctor and hospital that tried to diagnose what was wrong with her. It was only after she had exhausted every drug and every test they could think of that she began her healing journey by learning to detox her body with the help of food and clean living. I’d like to share some of the highlights from her book with you which you can find on Amazon and in many natural foods stores with book sections. Read More
No one likes to admit it. This most private and personal of subjects is really not brought up in polite conversation. But, let’s be clear: regular bowel movements is an essential part of optimal health. By regular, I mean 1-3 times a day. If you’re not clearing your colon a minimum of once a day, you’re constipated. So let’s have that conversation, just between you and me! Here’s the best permanent fixes for constipation: Read More