The human body is host to trillions of bacteria – at least 1,000 different strains. There are exciting studies on this subject, which are constantly emerging, and they explore the connection between gut bacteria and several inflammatory, autoimmune conditions. Modern day researchers are even suggesting that an imbalance of gut bacteria may have a direct link to multiple sclerosis.
The gut microbiome (which is just a fancy expression for the microscopic bacteria that live within the intestinal system) play a very important role when it comes to the development and progression of autoimmune conditions. In a study published in the journal Scientific Reports, a team of researchers found that MS patients have a distinct microbiome compared to their healthy peers.
The study in question found that the gut bacteria in patients with remitting relapsing MS was not significantly different from that of the healthy controls. However, when RRMS patients were further divided into groups that separated those with active disease and those in remission, there was less diverse gut bacteria in the patients in active relapse compared to the healthy controls.
It would seem that not all gut bacteria are created equal!
The “good” bacteria in the gut help to digest food, manufacture specific vitamins, and protect the lining of the digestive tract. The “bad” bacteria, concurrently, can lead to digestive disturbances, contribute to brain fog, and inflames the digestive tract. Any factors that irritate or stress the digestive tract can lead to systemic, wide-spread inflammation. By controlling inflammation in the digestive tract, we can begin to balance the immune system and potentially stop it from sending an inappropriate immune system response, which causes the body to attack its own tissues. The more we learn about our own inner ecology, the more we discover just how influential this internal environment is.
7 Factors That Contribute to an Imbalance of Bacteria in the Gut
1) Poor Digestive Health
One of the major ways we can work towards balancing our gut bacteria is by improving digestion. An inability to fully breakdown and digest proteins can result in a meal that takes longer to digest. The longer food remains stagnant inside the intestinal system, the more gases and toxins are created (which act as fuel for the wrong types of bacteria). To improve digestive function, try following the simple suggestions listed below:
- Eat slowly and chew well – to stress and rush through a meal impairs digestion by allowing too much air to mix with the food, and prevents saliva (which contains digestive enzymes to thoroughly coat the meal as we eat).
- To maximize digestion, it is not advised to drink water (or any other liquid) 30 minutes before or after eating. If you have difficulty swallowing, small sips are acceptable, but take the time to eat slowly and properly chew the food until it becomes a paste in your mouth before swallowing.
- Avoid over-consumption – stop eating at a comfortable spot (when you are 80% full). Overeating causes undue stress on the body, which impairs the integrity of the intestinal walls, and can lead to widespread inflammation.
- Populate the gut with “friendly bacteria” by consuming foods that are rich in probiotics. Probiotic foods are those that have been cultured or fermented (such as yogurt, kefir, sauerkraut, miso, tempeh, kimchi and kombucha).
NOTE: If you are using yogurt as a probiotic, it must be plain and unsweetened. If yogurt contains fruit or added sugar, it has no probiotic benefit, no matter what the label may suggest. The healthy bacteria in the yogurt will feed on the fruit in the yogurt, instead of balancing out the bacteria present in your gut. If you use yogurt as a probiotic, choose plain, unsweetened kefir.
- Avoid antacids – the body needs stomach acid to release protein-digesting enzymes, kill harmful microbes, and to trigger the release of other digestive enzymes from the pancreas so that food may be properly digested and absorbed.
If you suffer from heartburn and/or indigestion, consult a natural health practitioner about addressing the root cause of instead of masking symptoms with antacids or proton pump inhibitors.
- Consider taking a digestive enzyme before meals, but always consult a qualified health practitioner before taking any supplement(s).
2) Yeast/Candida Overgrowth
Candida is a type of yeast that is generally found in the flora of the intestinal system. Although candida organisms are naturally present in the body, they can cause problems if overgrowth occurs, resulting in candidiasis. In chronic candidiasis, rapidly multiplying candida can spread systemically throughout the body. Candida organisms are known to produce over 75 toxic substances. These toxins are absorbed into the bloodstream and carried throughout the body, causing a wide array of symptoms. Yeast produce their energy by converting sugars into carbon dioxide and ethanol, which can cause symptoms such as digestive disturbances, joint pain, and brain fog.
The good bacteria in your system are responsible for keeping candida under control – however, there are many factors which can disrupt this balance, such as antibiotics, birth control pills and oral corticosteroids.
3) Slow Bowel Transit Time
“Bowel transit time” is the length of time that it takes for food to travel through the digestive tract (an elapse between the time food enters the mouth until it is eliminated as waste). The longer food remains sedentary in the intestinal tract, the more it will ferment and produce gases. Candida organisms feed off putrefying waste in the intestines. If you suffer from constipation, increase your consumption of high fiber foods, ensure you are drinking enough water, and include healthy fats in your diet.
4) Food Sensitivities
Food sensitivities (or allergies) can also contribute to irritation and inflammation in the digestive tract, which can result in an imbalance of gut bacteria. Each person has their own unique biochemistry – what contributes to inflammation in one person, might not be an issue for another. All food is capable of initiating an inflammatory response in the body. Food sensitivity testing, followed by an elimination diet, is key in determining diet-related causes of gut-related inflammation.
5) Inflammatory Foods
Over-consumption of stimulants (such as caffeine and sugar), as well as heated oils, alcohol, artificial additives and preservatives, stress the digestive system and can interrupt the balance of bacteria in the gut. It is recommended that you focus on whole foods – fruit, vegetables, whole grains, nuts, seeds and high quality protein.
6) Blood Sugar Imbalances
“Bad bacteria” in the gut are fed by elevated blood sugar levels, which allow them to grow quickly out of control. The elimination of refined sugars is recommended, as well as ensuring that protein and fiber-rich foods are part of every meal and snack.
Any food that creates dramatic spikes in blood sugar should be avoided – these include white sugar, brown sugar, high fructose corn syrup, and concentrated fruit juice.
7) Chronic Stress
Stress taxes the adrenal glands, and elevates cortisol (a stress hormone). These factors raise blood sugar levels, which can feed the unwanted forms of bacteria in the gut. Chronic stress, anxiety and/or negative thinking all add to the total body burden of internal toxins that can interfere with proper digestion, and disrupt the balance of “good” gut bacteria.
We would be wise to adapt new and healthier/positive methods of dealing with stress. It is critical to maintain healthy amounts of sleep, and practice stress-reduction techniques (such as deep breathing, meditation, journal writing, listening to music, enjoying nature, and spending quality time with family and loved ones).
Interested in learning more about how to improve your digestive health?
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