A study published in Nature, from researchers at the University of Copenhagen, suggests that a gut bacteria imbalance may raise the risk of developing insulin resistance. Insulin resistance is the metabolic process involved in the development of pre-diabetes, type 2 diabetes, high blood pressure, and heart disease.
Raphael Kellman, MD, author of The Microbiome Diet and Founder of The Kellman Center for Integrative and Functional Medicine is a microbiome expert. In light of this study, we ask him questions about how we can pay attention to our microbiome in order to reap the benefits of a healthy gut. These benefits include better blood sugar levels, more energy, weight loss, and a better mood.
DD: What is the microbiome and why is having a balanced one important for preventing diseases?
The microbiome is made up of trillions of microscopic organisms, the majority of which flourish in the gastrointestinal track playing a huge role in the health and function of the entire body.
Similar to an Intel processor in a computer, the microbiome is our internal software that unifies all the systems of our bodies to make us the super-organisms that we are. These ideas about tapping into healing the microbiome are only now beginning to permeate the conventional medical world.
The microbiome is the key to healing diseases and an essential part to healthy weight loss. The microbiome affects everything from our metabolism to our immune system and has been revolutionary in helping to manage developmental illness, mood disorders, chronic illness, endocrinology conditions and the list goes on and on.
The microbiome is also the key to preventing and even reversing such major illnesses as diabetes, heart disease, metabolic syndrome, autoimmune disorders, and autism and other developmental disorders.
DD: What is the “microbiome diet,” and how does it work?
The Microbiome Diet is the first diet of its kind that focuses on the health of gut bacteria to improve human health. Drawing on biological breakthroughs the Microbiome Diet translate the new science of the microbiome into a concrete program for fast, healthy, and permanent weight loss.
With an easy three-phase plan and delicious recipes (found in the book), The Microbiome Diet can help anyone heal their intestines and reboot their metabolism, enabling improvements in overall function that also result in weight loss.
The Microbiome Diet focuses around “The Four R’s Meal Plan” of intestinal health, with the goals to Remove, Replace, Reinoculate, and Repair (explained in more detail below)
Remove the unhealthy bacteria and the foods that unbalance the microbiome.
i.e. processed/packaged foods, trans/hydrogenated fats, dried/canned fruits, juices, gluten, soy, eggs, processed meats or deli meats, etc.
2. Replace the stomach acid and digestive enzymes you need for optimal digestion.
Stomach Acid-i.e. Hydrochloric acid, 1000mg with each meal OR Apple Cider Vinegar, 1 tsp with 5-6 tsp of water at each meal.
Enzymes–Combination product that includes Protease, Lipase, Amylase, and DPP 41V (helps to digest gluten and casein traces); take one-two pills per meal.
3. Reinoculate with probiotics (intestinal bacteria) and prebiotics (substances that nourish this bacteria and keep it healthy).
Probiotics–Natural ones found in Fermented foods, i.e. sauerkraut, kimchee, kefir, and yogurt (from sheep’s or goat’s milk); as well as in pill/packet form–take one per day.
Prebiotics–Natural ones include asparagus, carrots, garlic, jicama, leeks, onions, radishes, tomatoes, artichokes, cinnamon, turmeric (“Superspices”); Take 4-6 g; Inulin powder per day, and 500-1000 mg. arabinogalactans twice daily.
4. Repair the lining of the intestinal walls, which have likely become permeable and are releasing partially digested food into the bloodstream with disastrous results.
Can be in pill or powder form, but some of the individual ingredients to look for include: Glutamine, Aloe, Zinc carnosine, Quercitin, N-acetyl glucosamine, DGL, Slippery Elm, Marshmallow, Gamma Oryzanol.
DD: How can people with type 2 diabetes benefit from balancing their gut microbiome?
When you balance your microbiome, you will see overall improved health through decreased inflammation, improved insulin sensitivity, better digestion, better nutrient absorption, etc.–which plays a key role in those with type 2 diabetes.
As you know, people with type 2 diabetes are unable to process insulin properly; this is known as Insulin resistance and it causes weight gain, but an imbalanced microbiome is the real culprit behind insulin resistance; Yes, inflammation and leptin resistance are involved but an imbalanced microbiome is driving that inflammation.
Oligosaccharides–soluble plant fibers found in onions, leeks, garlic, asparagus, jicama, and Jerusalem artichokes that enable the beneficial gut bacteria to flourish in the microbiome.
These soluble plant fibers are a type of prebiotic that support a healthy balance of bacteria in the gut microbiome and enable helpful bacteria to flourish and dominate the ecology while levels of opportunistic bacteria are kept in check; by consuming these prebiotics, you will restore the microbiome, inflammation resolves and insulin resistance subsides allowing for weight loss and even a reversal of type 2 diabetes.
In addition to a balanced microbiome, a low thyroid can drastically alter the normal function of every system of the body–specifically when it comes to insulin resistance.
The thyroid produces hormones necessary to activate cells, produce energy and regulate biochemistry. T4 and the more active T3 are thyroid hormones that act as regulators for the body; Without these hormones, cellular function is compromised including the ability to take in and use other hormones like insulin.
That said, Insulin resistance is a state where adequate amounts are released, yet cells are unable to use it effectively; causing glucose levels to build up in the blood. This process can go undetected for many years until, ultimately, type 2 diabetes ensues.
Having the right amount of thyroid hormone is incredibly important. Low levels — even those within a normal reference range—may not be optimal or adequate to properly regulate the body, which brings up another important issue–of getting your thyroid checked regularly, as it may reveal an underlying problem being left undiagnosed.
Additionally by reducing unhealthy and processed carbohydrate intake, we will reduce the glycemic load as well as inflammation. These pre-packed “fake foods” are inflammatory and trigger insulin spikes creating more insulin resistance. Removing them plus other foods that damage the microbiome while increasing foods to support a healthy balance of bacteria, helps one to loose weight easily.
DD: Can a balanced microbiome help people lose weight?
Yes, significantly; when the microbiome is imbalanced, it can produce changes in the brain; it ‘hijacks’ the brain and our desires–it changes what we desire and what we crave–specifically, causing us to crave more unhealthy and processed foods.
Catering your diet to creating a healthy microbiome is a necessary foundational treatment; Other treatments can have an added positive effect, but if you don’t eat the foods that will help your microbiome thrive and stay balanced, everything else will have little or no effect in the long run (in terms of weight loss/keeping it off).
Healing your gut and supporting a healthy, balanced microbiome will automatically lead to healthy weight loss.
When we eat the foods that keep this inner world in balance, our metabolism runs at peak efficiency. Our bodies almost effortlessly maintain their ideal weight. We feel hungry only when we really need more food, and we feel full and satisfied when we have had enough.
We lose the body fat that distorts our shape, regaining our healthy waistlines and flat abdomens. When your gut is in optimal condition and your microbiome is balanced, your body will naturally find and remain at its healthy weight–without you even having to try!
When these microscopic organisms crave sugar, so do you! But when they operate at peak efficiency… so does your metabolism.
Once your microbiome is balanced, you can “eat like a thin person,” occasionally indulging in desserts and rich foods, because your metabolism is so healthy.
That said, balancing your microbiome is the key to creating lasting positive changes in your body, including: eliminating food cravings; controlling your appetite; losing weight; etc.
Are there any other (health) benefits from the microbiome diet?
Yes; the microbiome affects everything from our metabolism to our immune system and has been revolutionary in helping to manage developmental illness, mood disorders, chronic illness, endocrinology conditions and the list goes on and on.
Supporting your microbiome also has a profound effect on your brain. A healthy microbiome can go a long way towards ending depression, anxiety, brain fog, fatigue, and the inability to concentrate. A healthy microbiome can clear your skin, improve your hair, and boost your energy levels.
In addition, it can lower systemic inflammation, strengthen the intestinal barrier, improve the immune response, and improve digestion and intestine function. Additionally, healthy bacteria strains in turn feed us by producing nutrients like certain B vitamins, K and butyrate, which is an important fuel source for intestinal cells and improves mood and cognition.
Furthermore, changing lifestyle patterns to get more sleep, reduce stress and find moments of calm throughout the day are the key to building a happy environment for our friends in the microbiome to call home. Those who regularly consume plants and high fiber/low fat diets were found to have increased levels of “friendly” bacteria like Lactobacillus and Bacteroidetes.
What is involved in the Treatment Program and how does it work?
The Microbiome Diet is about improving overall gut function. You must improve the integrity of the gut wall and the diversity of the microbiome. Once this happens, you will see overall improved health through decreased inflammation, improved insulin sensitivity, better digestion, better nutrient absorption, etc.
You can accomplish [creating a healthy, balanced microbiome] by taking targeted probiotics (found in supplements and fermented foods) and eating a diet rich in prebiotic foods; As well as following the steps/plan outlined in my previous response about “The 4 R’s”; Avoiding unhealthy foods such as sugar and processed products is also key, as those foods cater to the unhealthy bacteria in the gut, which make the microbiome unhealthy and unbalanced; gut-friendly foods will help the friendly bacteria in the gut flourish, while also starving/kicking out the unfriendly bacteria.
Like a ripple effect in a pond, changes in the microbiome will vibrate out to every part of your body and health. Diet is key and should include lots of fresh prebiotic foods with healthy doses of fermented probiotic foods as well. Topping things off with supplements to heal the intestine, populate bacteria and help them thrive will ensure everyone is working at their optimal levels. Changing lifestyle patterns to get more sleep, reduce stress and find moments of calm throughout the day will build a happy environment for our friends in the microbiome to call home.
Thank you Dr. Kellman. To learn even more you can check out his book, The Microbiome Diet.
Further reading on a healthy gut:
Gut Bacteria: Why This Microbiome May Be Crucial to Diabetes …
The Gut Microbiome: New Treatments for Diabetes?
Type 1 Diabetes Research: Study Suggests Changes in Gut …
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