Nutrition Digestion

Who lives in your gut? Find out how to feed the beneficial bacteria…

Who Lives In Your Gut?

A healthy composition and variety of intestinal bacteria is essential for healthy gut function. This in turn will improve the health of your entire mind and body. Your good guys need feeding.

The large intestine is the most diversely colonised area of the gastro -intestinal tract. The colon alone contains up to 1000 different bacterial species. These bacteria need specific carbohydrates that are indigestible in the upper small intestine so they get all the way to the large bowel bacteria.

Read more: Is It Time To Eat Dirt? or You Should Buy Junk Food?

Your number one choice will be the foods you eat. However some people’s gut function and microbial diversity is so poor that they need extra TLC (tender loving care – not a tablet!). So here are a few thoughts:

What is a Prebiotic?

Non digestible carbohydrates are classified as prebiotics when they:

• Resist stomach acid and digestive enzymes
• Selectively stimulate the growth and / or activity of gastrointestinal bacteria.

Most bacteria in the large intestine need prebiotics for their growth and energy production. They then make Short Chain Fatty Acids (SCFAs) that improve bowel acidity, movement and immune function. Research shows increased numbers of beneficial bacteria such as lactobacilli and bifido-bacteria as a result of taking prebiotics.

Learn more: Love Your Guts for Good Health | Perfect Paleo Shopping List

Partially Hydrolysed Guar Gum (PHGG)

Partially hydrolysed guar gum is an increasingly popular and well tolerated prebiotic oligosaccharide. It is water soluble dietary fibre made by processing the long carbohydrate chains of guar gum. This is generally a second step in my gut repair program and PHGG is my number one choice for most people. It is important that prebiotics are introduced slowly or you risk increased bloating if lots of “bad” bacteria are still around and they get into the ‘feeding queue’ first.

Microbiome Enhancing Foods

Food choices are an important part of feeding your beneficial bacteria. A food and symptom diary will help you and I work out which ones are well tolerated:

FOS and Inulin

Chicory root, Garlic, Jerusalem artichoke, Leek, Onion, Dandelion greens, Asparagus, Banana

Resistant Starch

Potato, roasted or steamed, then cooled, Bananas, Cashew nuts, White beans, Lentils cooked

Fibre

Flax seeds, Vegetables, Fruit, Whole grains

Polyphenols

Blueberries, Strawberries, Peach, Plum, Grape seed extract, Resveratrol, Tea, Chocolate

What This Means To You

There is plenty that can be done to help treat symptoms such as bloating, diarrhoea, constipation, heartburn or reflux. A comprehensive structured program includes appropriate testing, dietary advice and supplements. Prebiotics help nourish and support beneficial bacteria and are a frequent component of this process.

Green smoothies in moderation can be a great way to get extra vitamins, minerals and antioxidants. But, excessive intake of green smoothies may increase your levels of oxalic acid and this can lead to aching muscles and joints, gout, kidney stones and other health problems.

Handy hints to know whether it’s doing you more harm than good!

Have you experienced any of the following symptoms lately?

Kidney stones, pain or pressure

Urinary frequency, urgency or bladder infections

Arthritis or aching joints

By chance, was it soon after drinking a green, nutrient rich smoothie?

Unfortunately, your health kick may be doing you more harm than good! You see, these symptoms may be due to foods that are high in oxalates.

Individuals who love green smoothies may end up with excessive levels of oxalate which, in turn, could possibly lead to kidney stones.

What are oxalates?

Oxalate is produced as an end-product of metabolism of vitamin C, as well as of fructose and the amino acids serine and glycine. The body does not use oxalate for any purpose. Instead, it is excreted from the body through the urine or faeces. Even if oxalate intake is zero, it will still be present in the urine as a result of our body’s natural metabolism.

Which foods are high in oxalates?

Oxalate is generally found in plant foods and less commonly in animal products. Almost all plant or plant-based foods have moderate to high amounts of oxalate. The oxalate content is due to the incomplete oxidation of carbohydrates. Oxalates are found in many common foods such as caffeine in coffee and tea, chocolate, nuts and seeds, spinach and many varieties of fruits and vegetables.

Some plant foods with high levels of oxalates include, but are not limited to:

Leafy greens – spinach, Swiss chard, kale, collard greens, Brussel sprouts, celery, parsley, endive, beetroot greens, dandelion greens, and turnip greens.

Root crops – beets, carrots, potatoes, sweet potatoes, and parsnips.

Nuts and seeds – peanuts, pecans, beans, buckwheat, and poppy seeds.

Broccoli and okra.

Apples, apricots, concord grapes, oranges, star fruits, and berries (strawberry, raspberry, blackberry, blueberry).

Black pepper

Tea leaves, cocoa, and cocoa products (yes, including chocolates)

What happens if your body has excessive levels of oxalates?

Excessive amounts of oxalate can overflow into the urine and lead to kidney problems.

There is a rare genetic disease where the liver produces excessive amounts of oxalate. However the usual cause is the absorption of too much oxalate in the digestive tract. This is typically a result of intestinal diseases and frequent consumption of foods rich in oxalates.

High levels of oxalic acid have other consequences

Oxalate binds with and inhibits the absorption of calcium. The combination of oxalate and calcium results in an insoluble solid crystal. Small crystals can be excreted in urine without causing any problems. Large crystals can result in kidney stones. In general, since only up to 40% of blood oxalates originate from food, and since most individuals have no issues with calcium oxalate kidney stones, it is unlikely that most people will have problems from routine enjoyment of the foods containing high amounts of oxalate, especially if your gut and gallbladder are healthy.

The health problems caused by too much oxalates does not end with kidney stones. Aside from calcium, oxalate is also attracted to other molecules like iron. The combination of oxalate and iron called iron (II) oxalate has a major role in gout. Foods rich in oxalate must therefore be avoided by people who are susceptible to, or are already suffering from gout.

It is also possible for someone who has a “leaky gut” to suffer from excess oxalates. In leaky gut, there are gaps between the cells of the intestinal walls, allowing them to absorb large amounts of oxalates.

A build up of oxalic acid may cause and/or exacerbate certain diseases like arthritis, asthma, fibromyalgia, thyroid disorders, vulvodynia (pain in the vulva triggered by touch and pressure), thyroid disease, and a variety of digestive disorders. It is also associated with depression and autism.

How Can You Reduce Oxalic Acid Levels?

Hyperoxaluria may be managed by switching to a lower oxalate diet. Many individuals have reported some improvement with such a method. But then again, since the oxalate content of food varies, the following tips may help to reduce the effects of oxalate from your oxalate-rich foods:

Boil leafy greens then discard the water. Boiling a plant allows a significant amount of its oxalate content to be released into the boiling water. Steaming can also reduce the amount of oxalate in food, but not as much as boiling does.

Vitamin B6 deficiency could also be a contributing factor. According to researchers, low serum vitamin B6 may cause accumulation of a compound called peroxisomal glyoxylate, which is oxidized to oxalate.

Eat calcium-rich foods and consider taking calcium citrate supplements if you have had calcium-oxalate stones. Calcium binds to oxalate, rendering it insoluble and therefore much harder to absorb in the gut.

Minimise or avoid vitamin C supplements. You can just get your daily dose of this vitamin by drinking orange or lemon juice. That way, you are also ingesting citrate, which can help reduce your risk for kidney stones.

Try a probiotic supplement – some bacteria may aid in the degradation of oxalate in the intestines. These include Lactobacillus acidophilus and Bifidobacterium lactis. According to studies, taking probiotic supplements after your last meal for the day may help reduce the amount of oxalate in urine by about 33%.

And yes, as the title suggests, do avoid too much oxalate-rich vegetables in your green smoothies. The people who are most prone to oxalate overdose are the same ones who like the idea of juicing or blending vegetable smoothies as part of their diet. People think they are doing the right thing but juicing two litres of spinach, beetroot, celery and carrot can potentially be a health hazard.

What This Means To You

If you suspect that you might be suffering from too much oxalic acid, or for that matter, any food intolerance, see me with a neatly written or preferably typed four day food and symptom diary so that I can help you get your health and energy back on track!

Wishing you great health,

Dr Pete

PS. you are welcome to share this with friends and family

About Dr Pete

Dr Peter Holsman is a qualified Medical Practitioner, Naturopath and Professional Speaker based in Melbourne. An expert in his field with over 30 years experience, he specialises in treating people with fatigue related illnesses including anxiety, stress, depression, chronic fatigue syndrome,menopause, thyroid and adrenal hormone problems.

What are the benefits of intermittent fasting?

Intermittent fasting is a great way to burn fat, lose weight and generally improve health. It can also dramatically help reduce the risks of chronic diseases including gut illnesses, Alzheimer’s Dementia and Diabetes.

What is intermittent fasting?

Intermittent Fasting is a pattern of eating and scheduling meals so that you do not eat for specific periods of time. It does not specify WHAT you eat, just WHEN you eat.

The ancient secret to health?

Our human species evolved with patterns of feasting and famine. Traditional hunter-gatherers came home with food and everyone would feast. In between feasting, they would fast – sometimes for long periods of time.

Fasting for religious purposes has been an important part of many cultures and a way to connect body and mind with spirit and higher powers.

How Can Intermittent Fasting Potentially Help You?

• Weight loss and fat burning
• Improved immune system
• Increased energy
• Improved mental clarity and concentration
• Better blood pressure and cholesterol levels
• Lowered blood sugar and insulin levels to reverse or improve diabetes
• Reduces oxidative stress and inflammation in the body
• Anti-aging benefits

What happens when you do intermittent fasting?

Digestion is one of the highest energy-consuming tasks your body does. When your body is busy digesting, it is not burning fat efficiently, repairing or replacing damaged cells, or fighting off illness or disease.

Chronic Fatigue and energy production

It is thought that people who suffer with Chronic Fatigue may have poor mitochondria function or even mitochondria failure, as their bodies cannot produce energy correctly from a cellular level. Fasting could be one way to kill off unhealthy cells and replace them with new healthy cells, which happens when we fast.

Optimise Gut Health

The timing of your meals and snacks makes a big difference to digestive symptoms such as gas, bloating constipation and diarrhoea.  Your gut needs some “time off” to cleanse, detox and repair.

For example, Small Intestine Bacterial Overgrowth  (SIBO) is a disorder that often relapses, despite treating the bacterial overgrowth.   Nerves that stimulate bowel activity are responsible for moving bacteria down into the large intestine during fasting at night and between meals, clearing them from the small intestine on a daily basis. These nerves are turned off in the presence of food, even with snacking in between meals.

The Different Types of Intermittent Fasting

Daily intermittent fasting.  

The 16/8 method involves choosing an 8-hour window in which to eat all your meals, then fasting for the rest of the 16 hours a day.  Typically you would start your 8-hour meal window at midday and eat until 8pm. During this time you would have two to three meals.

Weekly intermittent fasting

Fasting once a week is a good way to start this approach. You can fast from lunchtime one day to the next morning giving you a 12-hour fasting window. This can be increased up to 24 hours.

5:2 Fasting

This calorie restriction fasting diet has been popularised by Dr Michael Mosely.

In essence, the 5:2 plan involves eating normally for 5 days and fasting or restricting calories for 2 non-consecutive days each week.

On fasting days, it is recommended that women consume 500 calories and men 600 calories. This may equate to limiting your daily intake to two small very light meals, on two days of the week.

What this means to you

There is more to health than simply great food choices. Timing can also make a huge difference to many areas of your health.

See me for more information if you would like to boost your health and energy.

Dr Pete

Is MSG bad for your health?

When it comes to food intolerances, I get asked a lot of questions. Whether it’s about the difference between an allergy and an intolerance, the types of foods people should stay away from or how the foods you eat can affect your energy levels and wellbeing, the list can go on. So when I had one of my patients recently ask about MSG , what it is and whether all the concern about it is legitimate, I thought it could be useful to write about since it’s such a common query.

What is MSG?

MSG or Monosodium glutamate is a flavour enhancer designed to make your next mouthful that much more enjoyable. In the same way that we know about sweet, salty, sour and bitter taste sensations, the Japanese introduced umami as a way to describe the taste often associated with MSG and other foods containing glutamate (usually meats).

Whilst it naturally appears in meats, tofu, mushrooms and a few other foods, it’s the additive form that has given MSG a bad reputation. Commonly found in Chinese food, the additive is also included in many other fast food options and packaged or processed snack food (especially from the USA).

Is MSG that bad for you?

This is where things get tricky. You see, from a food safety standpoint, FSANZ (our Australian food regulator) has determined that it’s perfectly ok to use in foods, provided it’s for the intended purpose and that the quantity is capped at the amount set by the regulator. The willingness to include MSG in food is because from research to date, studies have been unable to show a direct allergic reaction with a response detected in immunoglobulin levels, opting instead to label it as an ‘intolerance’.

However, just because it isn’t causing an allergic reaction, doesn’t mean it’s good for you. In fact, a 2016 study found that MSG is genotoxic which means that it causes damage to genetic material in your cells, especially lymphocytes (white blood cells). Furthermore, even though studies haven’t shown it to cause allergic reactions, it is widely accepted that many people can have an intolerance to foods containing MSG.

Should you avoid MSG?

If you find that eating foods with MSG leaves you feeling unwell, it’s probably a good idea to try and avoid them.

For those with an intolerance to MSG, typical symptoms include:

• Headache
• Hives
• Runny nose/congestion
• Hot flushes/sweating
• Nausea
• Fatigue
• Digestive problems
• Itchy/scratchy throat
• Mood swings/irritability

As an advocate for natural, healthy, clean foods, ideally I’d recommend staying away from foods with added MSG. The good news is that because of all the publicity around MSG, it’s now a lot easier to identify and avoid.  Since it must be labeled on packaged foods and many restaurants now promote the fact that they do not use MSG in cooking, all you need to do is ask or check. So if you find that you typically feel a bit under the weather after a Chinese takeaway dinner that tasted oh so delicious, consider whether MSG may be the cause.

Wishing you great health,

Dr Pete

Health problems often start in your digestive system. Read about leaky gut in this blog post by clicking below.

Many people suffer from digestive problems such as bloating, heartburn and weight gain but did you know that your digestive system can be responsible for a range of other health problems? Believe it or not, food allergies, low energy levels, autoimmune conditions and even joint pain can be caused by leaky gut syndrome.

What is leaky gut?

In the digestive tract, the cells are all bunched together with tiny gaps between them to let nutrients move through. However, these gaps can gradually increase in size, wearing down the barrier that blocks bad bacteria and other unwanted things from getting through to the rest of the body. Leaky gut syndrome can increase your risk of autoimmune problems developing.

What causes it?

The lining of your gut can be worn down by things like medications, toxins, stress, bacteria and some foods.

Bad foods

As expected, because they interact directly with the gut lining, foods are one of the most common causes of leaky gut. Foods that have high amounts of lectins (wheat, spelt, soy), gluten, sugar or dairy can be particularly problematic. This is because many of these foods either feed bad bacteria and fungus or because they look similar to harmful pathogens which can confuse the immune system and cause it to turn on itself, resulting in a breaking down of the gut lining.

Learn more: Is It Time To Eat Dirt? A Lesson from Parrots in the Amazon Jungle

Chronic stress

Where the body has been under stress for a long time (that means most people), it wears the immune system down making it harder for your body to fight bad bacteria. Unfortunately this also leads to inflammation (including in the gut) which causes problems such as fatigue and leaky gut.

Toxins

Whether caused by medications such as antibiotics, pesticides in foods or any other number of chemicals that find their way into the body, these all have the ability to trigger an immune response in the gut, damaging the lining.

Dysbiosis

Mostly a result of the other three causes listed above, dysbiosis occurs when the balance between good and bad bacteria in the digestive system is thrown off. Whether the bad bacteria are fed by bad foods or good bacteria are killed off by stress and toxins, an increase in the number of bad bacteria also triggers an immune response which weakens the strength of the gut lining.

3 steps to heal the gut

Fortunately, where leaky gut is responsible for your symptoms, there are three easy things you can do to help repair the gut lining.

1)      Remove foods and factors that will cause further damage

This probably sounds so obvious it almost isn’t worth writing but as expected, if you remove the catalyst or trigger, the body is given the chance to heal and recover. As such, if your gut is already inflamed, try removing or at least cutting down on foods such as gluten, alcohol, sugar and dairy from your diet.

2)      Opt for healing foods such as bone broth and fermented vegetables

Foods with anti-inflammatory properties such as high levels of omega-3 fats (think fish and red meat) and fermented vegetables which provide a natural source of probiotics are great for helping to heal the digestive tract. Vitamin and mineral rich foods are also really important because leaky gut means that your body struggles to absorb nutrients like zinc, iron and B12. Amino acid rich bone broth is therefore a great, gentle and healing addition to the diet.

3)      Repair and rebalance the gut with probiotics and supplements

As mentioned above, when suffering from leaky gut, the body is missing out on a range of really important vitamins and minerals and the balance of good vs bad bacteria is inevitably off. As such, it’s really important to add probiotics (to boost levels of good bacteria) and digestive enzymes (to help break down foods and improve absorption of nutrients). To help reduce the inflammation, a supplement such as L-Glutamine (an amino acid) can also be really helpful in reducing the immune response and allowing the gut to heal.

What is your gut trying to tell you?

Good Guts = Good Health

The amazing gastrointestinal tract (GIT), or gut, essentially consists of a long tube within which the foods you eat are broken down so your body can absorb the nutrients and goodness they contain.

A sign of a healthy gut is not only good digestion, but also passing regular, formed bowel motions and being free from uncomfortable symptoms.

Bloating, intestinal pain, wind, constipation and diarrhoea are all signs of an unhappy gut; one that isn’t working optimally.

Unfortunately, though you are not meant to experience symptoms such as these, many people live with them on a daily basis.

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It All Comes Back to the Gut

Did you know that the foods you eat can rapidly alter your gut health, and ultimately affect your health overall?

When you consume foods and drinks that are detrimental to health (e.g. processed foods, foods you are reactive to, or alcohol), your gut can become irritated and inflamed, and you may experience uncomfortable digestive symptoms. More than 70% of your immune system is found in the gut; and inflammation is your immune system warning you that these foods may be harmful to the sensitive lining of your gut.

Ongoing gut irritation has been linked to the development of many health conditions, such as asthma, allergies, irritable bowel syndrome (IBS), and autoimmune diseases (e.g. rheumatoid arthritis, coeliac disease and multiple sclerosis). It can even impact what is considered your ‘gut-brain connection’ – the part of the nervous system that links your brain with the GIT. In these situations, people may find they experience anxiety and low mood when their gut is out of sorts.

Ways to Help Heal an Unhappy Gut

Certain nutrients and herbs can help to heal gut irritation, leading to relief from uncomfortable digestive symptoms, and improving your gut function once more. These include:

Glutamine: this amino acid helps protect the lining of your GIT, leading to an easing of pain and uncomfortable digestive symptoms.

Zinc, vitamins A and D: these three nutrients all contribute to healing an irritated gut lining; while zinc also helps support healthy digestion.

Boswellia: a herb with anti-inflammatory benefits, to help reduce intestinal pain and discomfort.

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Fibre Fuels a Healthy Gut

Eating plenty of plant-based dietary fibre (found predominantly in vegetables, fruits, whole grains and legumes) is a great way you can provide yourself with better gut health. Fibre promotes the natural movements of your gut, and adds bulk to the stool, helping to keep you regular as well as supporting healthy bowel

function. What’s more, the ‘friendly’ bacteria or ‘microbiota’ (the term used to describe the beneficial microorganisms living and growing inside your digestive tract) love to feed on plant-fibre – however, when they don’t have enough, they can also feed on the protective gut lining, wearing it down and leading to irritation and inflammation. So remember, to keep your gut microbiota happy and well-fed choose from a wide selection of colourful vegetables and fruits, perhaps some chickpeas or lentils, and other plant-based wholefoods every day.

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The Power of Probiotics

Probiotics are specific strains of beneficial bacteria that can also help assist in improving and/or maintaining optimal gut health by influencing your own gut microbiota.

They support gut health and function, reducing signs of bloating and discomfort, and supporting healthy immunity.

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Have the Guts to Improve Your Gut Health Today

Good health starts in the gut so make sure you prioritise this vital part of yourself. Remember, even if you are feeling well – make sure to eat a healthy, plant-based fibre-rich diet to keep it that way!

Listen to the messages your gut is giving you, your ‘gut instinct’. It holds the key to optimal health.

Related: Love Your Guts  for Good Health

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Dr Peter Holsman is a qualified Medical Practitioner, Naturopath and Integrative Medicine Practitioner based in Melbourne. An expert in his field with over 30 years experience, he specialises in treating people with fatigue related illnesses including stress, depression, chronic fatigue syndrome, thyroid and adrenal hormone problems.