What is Dysbiosis and how you can help it?
What is Dysbiosis?
The healthy gut contains a large number of “friendly” bacteria, which your body requires in order to maintain balanced, healthy digestion. These bacteria are required to do the following:
● Aid indigestion
● Essential vitamin synthesis
● Detoxification of undigested food particles
● Increase nutrient absorption
Dysbiosis occurs when the normal flora of microorganisms becomes disrupted and the gut is no longer able to perform its normal function; leading to inflammation, malabsorption and increased toxicity. There are a variety of causes such as a poor diet (high in sugar and low in fiber), medication (corticosteroids, non-steroidal anti-inflammatory …) and even chronic stress that have been associated with dysbiosis.
However, the most common cause is repeated broad-spectrum antibiotic use. Antibiotics are able to eliminate infectious bacteria in the body, however in doing so healthy bacteria such as Lactobacillus acidophilus and Bifidobacteria are also eliminated. With repeated use, it becomes increasingly more difficult for your body to maintain a balanced microflora making it easier for opportunistic infections to occur.
Common Dysbiosis Symptoms & Associated Conditions:
● Digestive symptoms: Bloating, constipation, diarrhea, flatulence, gastroenteritis …
● Fatigue
● Skin conditions
● Arthritic pain
● Vitamin deficiency
● Autoimmune conditions
● Asthma
● Food & Environmental Sensitivities
Dietary Recommendations for Dysbiosis:
Diet plays a critical role in the microbiological makeup of the intestinal microflora. For a healthy gut microbiome, it is recommended to follow these dietary recommendations[1]:
- Increase fiber intake by having plenty of fruits and vegetables, oatmeal, beans
- Eat fermented foods: Yogurt, Sauerkraut, Kimchi, Kefir, Tempeh …
- Eat foods rich in polyphenols: dark chocolate, green tea, onions, blueberries, almonds …
- Have healthy fats from olive oil, avocados and nuts
- Avoid processed foods, refined sugars and saturated fats
- Limiting red meat
- Take a probiotic supplement: can be necessary to replenish the natural microflora required for healthy digestion as well as to prevent the growth and attachment of unwanted microorganisms in the gut.