Gut Reset Bundle: Step 1

Welcome to your ultimate guide to resetting your gut health! This carefully designed resource was crafted using the latest scientific research and insights from health professionals (acknowledged by Microbiomme's expert—a soon to be Dietitian).

FIRST STEP:

• Understand your gut microbiome.
• Identify the causes and signs of an imbalanced gut.
• Microbiomme's First Quick Fixes.
• Bonus Resource: Bloating Management.

Understanding The Gut

The gut microbiome refers to the trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, that live in the digestive tract. Some key points you need to know:

• A healthy microbiome helps breaking down complex carbohydrates, fibers, and other nutrients that your body cannot digest on its own.
• Also, gut microbes train the immune system to distinguish between harmful invaders and harmless substances, reducing the risk of allergies and autoimmune diseases.
• A healthy immune system also prevents the overgrowth of harmful bacteria that can trigger, for example, skin issues like acne, eczema and rosacea.
• It has an important role supporting overall health by reducing systemic inflammation, and contributing to metabolic health. That's why an imbalanced microbiome can lead to chronic diseases like obesity, diabetes, and inflammatory conditions.
• It also influences your mood. Yes! Even your mood. Gut microbes produce neurotransmitters like serotonin and dopamine, which regulate mood and emotions. An imbalanced gut microbiome is linked to conditions like anxiety, depression, and stress.

Your gut is a powerhouse of activity, influencing several functions in your body: efficient nutrient absorption, immunity, skin health, metabolism, mental clarity, mood...

That's why, when it is out of balance, you might experience frequent fatigue, bloating, abdominal pain, chronic inflammation—signs that your gut needs a reset!

So, let’s begin your journey to a healthier you!

What Causes an Imbalance in the Gut?

Dysbiosis is the name for that imbalance. It can result from various conditions and factors that disrupt the delicate equilibrium of microbial communities in your gut. Below there's an overview of key causes of dysbiosis:

1. Lifestyle Factors

• Diets high in processed foods, refined sugars, and low in fiber can deplete beneficial microbes, promoting the growth of harmful ones.
• Chronic psychological or physical stress can alter gut-brain signaling, leading to microbial imbalances.
• Poor sleep quality or irregular sleep patterns disrupt circadian rhythms that influence microbiota composition.

2. Medical Treatments

• Broad-spectrum antibiotics indiscriminately kill both pathogenic and beneficial bacteria, leading to reduced diversity and opportunistic infections.
• Proton pump inhibitors (PPIs), NSAIDs, and antipsychotics have been linked to dysbiosis through various mechanisms.

3. Infections

• Infections caused by bacteria like Clostridium difficile, viruses, or fungi can dominate and disrupt the microbiota.
• Certain viruses like norovirus can lead to temporary disruptions in gut flora.

4. Chronic Diseases

• Most Common: Irritable bowel syndrome (IBS). It is a chronic gastrointestinal disorder that affects the large intestine.
• Conditions like Crohn’s disease and ulcerative colitis are strongly associated with microbiota imbalances.
• Obesity, diabetes, and insulin resistance correlate with dysbiotic microbial patterns.
• An imbalanced microbiota is both a cause and effect of allergic conditions too.

5. Environment

• Exposure to pollutants, pesticides, or heavy metals can directly harm beneficial microbes.
• Over-sanitization and reduced microbial exposure in early life can impair microbiota development.

6. Genetics

• Mutations in genes related to immune response and mucosal barriers may contribute to dysbiosis.

7. Aging

• The microbiota evolves with age, and older adults often experience reduced microbial diversity and functionality.

8. Poor Immune Function

• Conditions like HIV/AIDS, cancer treatments, or autoimmune diseases can create environments conducive to microbial imbalance.

9. Altered Physiology

• Conditions like gastroparesis or irritable bowel syndrome (IBS) can affect the migration of bacteria.
• Hypochlorhydria enables bacteria to colonize areas of the gut typically resistant to microbial growth.

Sources: "The Causes of Intestinal Dysbiosis: A Review" - Authors: J. Hawrelak, S. Myers. "Mechanisms and Consequences of Intestinal Dysbiosis" - Authors: G. Weiss, T. Hennet "Dysbiosis in Gastrointestinal Disorders" - Authors: C. Chang, H. Lin.

So, How is Your Gut?

You can tell if there is an imbalance by identifying how you feel. Dysbiosis can manifest through diverse symptoms such as:

• Bloating
• Constipation
• Diarrhea
• Abdominal pain
• Chronic fatigue, brain fog, and mood changes
• Eczema, acne, or rosacea
• Weight fluctuations or difficulty losing weight

NOTE: The Gut Reset Bundle can help you feel better! However, it is important to note that this guide does not replace a formal diagnosis or treatment. While addressing symptoms can provide relief, it is important to understand that long-term health improvements come from identifying and treating the root cause of your gut issues. I encourage you to use this bundle as a supportive tool, but if you are experiencing persistent symptoms, please consult yout nearest healthcare provider.

First Quick Fixes

1. Fiber intake

Fiber nourishes and strengthens the good bacteria in the gut, normalizes bowel movements and supports digestion. One of the main reasons our gut's balance is disrupted is because we need 25-30 grams of fiber a day, yet most of us get less than 20. Make sure you incorporate fiber into your diet (slow and steady).

Some Examples + Fiber Content:

• A medium baked sweet potato with the skin = 6g
• 1/2 cup of tinned chickpeas = 5g
• A pear with the skin = 5g
• 1/2 cup of oats = 4g
• Small handful (30g) of almonds = 3g
• 1 tbsp of flaxseeds = 3g

2. Ask yourself if your medications are necessary

Antibiotics can be life-saving, but they should only be used if your doctor determines they’re absolutely necessary. Studies reveal that a course of antibiotics can eliminate beneficial bacteria in your gut along with the harmful ones they aim to treat.

This disruption can have significant long-term effects on your gut microbiome, especially if antibiotics are taken repeatedly. Whenever possible, opt for lifestyle adjustments over medications. For example, focus on improving your sleep naturally instead of relying on sleeping pills, or try reducing your alcohol consumption to manage reflux rather than turning to medication.

3. Do some mechanical changes

Try chewing more your food, for example. Chewing your food thoroughly helps reduce the amount of undigested food reaching your gut, which can alleviate common digestive issues like bloating.

Bloating: What You Should Know (And When To Worry)

Bloating, described as a sensation of trapped gas, fullness, or abdominal pressure, can last from minutes to hours depending on the cause, as explained by Dr. David Szafron, a gastroenterologist at Baylor College of Medicine. He offers some insights into common triggers, problematic foods, and when to consult a professional.

Foods That Trigger Bloating

Two primary offenders are lactose and fructose, Szafron notes. “As we age, many of us lose the enzymes necessary to effectively digest these carbohydrates, leading to bloating,” he explains. Foods that can contribute include:

• Vegetables: Asparagus, cauliflower, garlic, onions, and mushrooms.
• Fruits: Apples, cherries, mangos, peaches, pears, and watermelon.
• Legumes and grains: Chickpeas, wheat flour, most pasta, beans, and tofu.
• Dairy products: Cream cheese and cow’s milk.
• Nuts: Cashews and pistachios.
• Alternative milks: Oat and soy milk.
• Artificial sweeteners: Mannitol, xylitol, and sorbitol.

8 Strategies to Manage Bloating!

Bloating can be uncomfortable, but there are scientifically-backed dietary and lifestyle changes that can significantly alleviate it. Here’s what you need to know:

1. Understand Your Bloating

Bloating can occur because of gut imbalances, as said before, but also due to gas produced when digesting high-fiber foods (which is normal) or high volumes of food or liquids consumed. Identify your own triggers!

2. Track Your Triggers

To reduce symptoms and track your potential triggers, use a food diary. Write down your eating habits, portion sizes, feelings and emotions towards food.

3. Identify If You Need to Seek Help

If bloating disrupts your quality of life or is paired with symptoms like unintended weight loss, blood in stool, low iron levels, or a family history of gastrointestinal conditions, consult a doctor to rule out serious issues like celiac disease. For most, however, bloating can be managed through simple strategies.

4. Avoid Over-Restrictive Diets

Eliminating foods like gluten without cause (without being celiac) can harm gut health, potentially making your gut more sensitive to food. Restrictive eating should not be a long-term solution.

5. Be Cautious with Prebiotics

While prebiotics promote the growth of good gut bacteria, they can also ferment quickly, producing gas that may lead to more bloating in sensitive individuals.

6. Location of Bloating Matters

The area where bloating occurs can reveal its causes (if you're not so sure about the cause). For example, mid-abdominal bloating is often tied to WHAT you eat, while upper-abdominal bloating might relate to HOW you eat. Tailoring strategies to the type of bloating can be more effective.

7. Seek for Soothing Foods/Drinks

Peppermint and ginger, for example, are two herbs that can be soothing to your digestive system. ''Peppermint can relax the gut, if you’re experiencing pain and bloating,'' says Dr. Stephanie Moleski. Ginger, too, can soothe digestive discomfort. 

8. Avoid Chewing Gum

The sugar alcohols in gum causes gas and bloating. Also when chewing gum, you can swallow a lot of air. Alternatives: Pick sugar-free gum with natural sweeteners like stevia or chew gum for short periods to avoid swallowing air.

Sources: Baylor College of Medicine, 2024. Dr. Megan Rossi, PhD, RD, 2024. Dr. Stephanie Moleski, MD, 2023.

When to Seek Professional Help

If bloating persists or becomes severe, especially if accompanied by symptoms like weight loss, vomiting, or intense pain, Szafron advises seeking medical attention promptly.

Source: Baylor College of Medicine, October 29, 2024.

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