There is an ongoing battle going on for survival in your intestines between good vs bad bacteria. And the winning team is directionally proportional to how many plant based foods you eat. Space and nutrients are limited, and only the strongest will survive. Researchers estimate over 100 trillion microbes from anywhere between 500-1000 different species residing within the human intestines, alongside countless numbers of viruses and fungi. The composition and balance of these bacteria are constantly changing, with factors such as age, diet, lifestyle and antibiotic exerting the most influence.

Beneficial Gut Bacteria

The good guys (such as Bifidobacterium, Lactobacillus) live symbiotically with us, thriving on plant based prebiotic fibers (the more colorful the better) and resistant starches (the parts of grains, seeds, legumes we are unable to digest) and converting them into inflammation reducing short chain fatty acids and brain boosting neurotransmitters. The metabolites they produce in the way of short chain fatty acids also help to maintain a low acid environment in the colon, which discourages the growth of acid loving pathogenic bacteria. As if those benefits are not enough to make you want to add more fruits and vegetables to your diet, these healthy bacteria also make important contributions to human metabolism and physiology by converting the plant based fibers we are unable to digest and into enzymes and vitamins (such as B & K).

Harmful Gut Bacteria

On the other hand, the bad guys, or more harmful bacteria that can take over, love processed high sugar / fat foods and are scientifically proven to produce pro inflammatory endotoxic byproducts. When they overgrow and crowd out the good guys and cause a condition known as dysbiosis (basically this means the bacteria in the gut is imbalanced) this can trigger a bigger problem – leaky gut syndrome. Leaky gut syndrome happens when the delicate intestinal lining which protects our bodies from the outside world of potential toxins and pathogenic invaders is compromised, and it is with this loss of gut barrier function that endotoxins are allowed to pass from the gut lumen into systemic circulation. GI disorders, obesity, cardiovascular diseases, allergy and central nervous system-related diseases can all manifest under these circumstances.

Armed with this knowledge, we can connect the dots and understand how our bodies, by way of our healthy bacteria, benefit from consuming more plants. Let’s make feedings the good guys, and starving out the bad ones a daily practice. 

For those interested in learning more about how nutrition impacts the gut microbiome, here is a highly recommended presentation given by Dr. Alessio Fasano, chief of Pediatric Gastroenterology and Nutrition at Mass General Hospital for Children. In this video he presents evidence on the connection between nutrition, microbiota composition, key intestinal functions, including gut permeability, and immune response leading to chronic inflammatory diseases.

What role does food play in addressing PMS? A pretty important one. PMS is aggravated by a deficiency in serotonin production, a neurotransmitter which is reliant on the essential amino acid tryptophan (meaning your body can not produce and you must consume exogenously). 

While coincidently as we approach Thanksgiving, one of the more well-known tryptophan-containing foods happens to be turkey, this essential amino acid can be found in many other dietary sources such as chicken and lamb, fish & shellfish (tuna, salmon, cod, shrimp), cheese and yogurt as well as nuts (almonds, walnuts, peanuts, cashews). 

It is found in so many foods you would think it is tough to under consume it right? Wrong. Many women consume insufficient calories in the name of dieting (especially carbohydrates, which are actually protein sparing to the body) and as a result, they are operating at a protein deficit. In what is considered a catabolic state, the body will prioritize protein intake for energy and if that is not enough even break down its own muscle stores if need be. Serotonin production will be marginal at best in this scenario. So next time you suffer from PMS related mood swings, depression or crying spells in the 2 weeks before your period, check in with yourself and make sure you are not just eating enough calories (healthy carbs like sweet potatoes, fruit, whole grains included) but also getting enough tryptophan rich protein in your diet. 

Iron deficiency is a worldwide problem…

According to the World Health Organization up to 80% of the world’s population suffers from iron deficiency. Iron is a critical mineral for the mind and body, involved in everything from keeping us feeling energized and maintaining our immune systems to helping provide restorative sleep and brain power.

What are the signs of iron deficiency?

– If you have ever shared a bed with your child and noticed a helicopter like movement in their sleeping position, (fall asleep side by side and by midnight they are perpendicular to you) low iron status could be the culprit. 
– Or maybe you notice when you are sleeping and find yourself tossing and turning, a key sign of restless leg syndrome. 
– Low iron status is also associated with poor focus and learning in kids, especially in subjects that require more concentration and brain power such as math. 
– Anxiety and depression can also be a sign of poor iron status, since iron is required by our bodies to make dopamine, a neurotransmitter critical for anxiety modulation

What do do if you suspect an iron deficiency…

– Check ferritin level via a blood test (ferritin is the protein that reflects storage levels of iron in the body) 
– Vary food sources as much as possible
– Supplement only if deficiency is discovered via lab test. Excess Iron is toxic – iron supplements should only be taken under the supervision of a qualified and licensed health care practitioner. 

Food first approach…

As with all nutrient deficiencies, a food first approach is always best. Work with a licensed health practitioner such as a registered dietitian nutritionist to assess your current status and recommend specific modifications to your eating patterns to ensure you have a balanced intake of heme and non heme iron sources as well as maximize absorption. Click here if you would like to schedule a complimentary 15 minute consultation to learn how a food first approach can help address your iron deficiency concerns whether they be poor energy, immune function, attention, focus, mood, anxiety and sleep.

Why Do our Microbes Matter?

It is estimated that the average adult has 39 trillion microbial cells living in it, including within the gut microbiome as well as externally living on our skin. For some relative perspective, 117 billion members of our species have ever been born on Earth. 

Until fairly recently, it was difficult for researchers to fathom the significance of this number and relative importance of these microbial communities that live symbiotically with us. Over the past ten years, over $1.7 billion dollars have been spent on microbiome research, with no sign of investment in this area slowing down. In the past several years alone close to 1000 clinical trials studies have been conducted involving microbiome related research.

What is at the root of all this intense and expensive curiosity?

We must not forget, it was the Ancient Greek physician Hippocrates who said close to 2500 years ago “All Disease Begins in the Gut.” These words grounded in medical wisdom were a prescient prescription for preventative medicine and carry an incredibly profound message, and here is why:

The gut is where we interact with the world

The gut is the first point of contact with not just food, but all sorts of environmental “stuff” we come in contact with on a regular basis … bacteria, viruses, chemicals, etc. It is no coincidence that it is within the gut that 80% of the immune system resides.

When foods are consumed that can trigger inflammatory responses due to intolerances or food allergies, this can cause inflammation to occur in the lining of the GI tract, which is where food is absorbed into the body. Our gut lining, which covers over 4000 square feet of surface area, normally acts as a tight barrier that controls what gets into our bloodstream. However, chronic intestinal inflammation can cause the gut lining to breakdown, causing a condition known as “leaky gut syndrome.”

Eventually this can lead to alterations in the gut microbiome as bacteria can translocate to other parts of the body as well cause undigested food and other toxins to penetrate through the gut wall. As research continues to evolve in this area, we are learning more about the connection between what we eat, how our bodies and microbiome respond, and how it may play a role in the development of chronic diseases. But we don’t have to wait until the specific dots connecting underlying disease pathophysiologies are discovered. Instead we can all benefit from feeding our microbiomes the high fiber, whole foods based colorful and nourishing foods it needs to not just survive, but thrive and protect us from disease and inflammatory distress.

Chia seeds are known to have been consumed since the 13th century by Aztec cultures for the strength, stamina, and endurance that they provided to their people. One tablespoon alone of chia was enough to sustain Aztec warriors for an entire day! The seeds were also used as medicine and prescribed for wounds, joint pain, sore throats, and sore eyes. Those ancient aztec warriors were clearly onto something. Made into a pudding, sprinkled into smoothies or salads, or added to baked goods, these seeds are nutritional powerhouses that can add benefits to our health. They are a great source of plant based omega 3 fatty acids (bonus for brain health), can improve blood sugar control (more steady energy and mood), feed healthy bacteria in the gut such as lactobacillus and help maintain bowel regularity to name just a few ways we can improve our health with consumption of these tiny seeds! These seeds they are so shelf stable (lasting up to 2 years) they make a super smart addition to anyone’s plant based pantry. 

My favorite way to consume chia seeds is with chia pudding at breakfast – try this recipe, which is so basic and takes just a few minutes to assemble. A weekly staple in my fridge for a healthy breakfast, grab and go snack, or even dessert. Your taste buds will be happy, the microbes in your gut health will flourish, and your mood and energy will be stable thanks to all the delicious fiber and the blood sugar regulation benefits chia seeds offer. Click here for this easy and delicious recipe.