Top Tips for Microbiome Diversity

You’ve heard of the gut microbiome, right?

It’s those trillions of microorganisms inhabiting the gut that keep our digestion and immune systems happy.

But guess what?

That’s not the only microbiome in the human body!

We actually have 5 microbiomes:

▪️ Gut

▪️ Skin

▪️ Oral

▪️ Vaginal

▪️ Respiratory

Each of these has their own distinct composition of microorganisms to keep us healthy and balanced.

And that means that all of these systems ☝️can be affected by things we do to support or disrupt our microbiome.

Functions of the microbiome

💥Stop ignoring your microbiome ⬇️

One of the most common root causes of health issues is a disruption of the gut microbiome.

That’s because the tiny microorganisms inhabiting your gut are responsible for massively important functions, including:

1️⃣Nutrient Synthesis

Bacteria in the gut produce B vitamins, vitamin K, and the healthy fatty acid, conjugated linoleic acid (CLA).

2️⃣Digestion

Certain bacteria support the digestion of fats as well as polyphenols from the diet.

3️⃣Detoxification

Specific gut microbiomes are known to metabolize some drugs and xenobiotics (toxic chemicals).

4️⃣ Neurotransmitter Production

Gut bacteria directly produce neurotransmitters, including dopamine and norepinephrine.

5️⃣Immune Function

Bacteria interact with the gut-associated lymphoid tissue (GALT) to support immune function.

When we disrupt the gut microbiome, we potentially impact all of these things.

What is dysbiosis?

For anyone struggling with an unexplained health issue 👉this is commonly missed.

Dysbiosis is defined as an imbalance of the gut microbiome.

Whereas a healthy microbiome has a wide diversity of beneficial bacteria, dysbiosis can occur when any of these 3 things happen:

1️⃣Loss of beneficial bacteria

2️⃣Overgrowth of potentially harmful bacteria

3️⃣Loss of overall bacterial diversity

These 3 things can also happen simultaneously.

Research shows that disruptions of the gut microbiome are associated with conditions that affect digestion, metabolism, weight, blood sugar, and even neurological health.

How do we know if this is an issue?

We test.

Functional medicine tests like the organic acids test (OAT) and digestive stool analysis can give us insights into the health of your microbiome and guide us in creating a plan.

Signs of microbiome imbalance

Signs of microbiome imbalance ⬇️

Changes in the balance of microorganisms in the gut (also called dysbiosis) can lead to these gut-related issues:

▪️Gas

▪️Bloating

▪️Smelly Stools

▪️Loose Stools

▪️Constipation

▪️Bad Breath

Or these systemic issues:

▪️Brain Fog

▪️Skin Rashes

▪️Anxiousness

▪️Fatigue

▪️Aching Joints

This is not an exhaustive list, and every person is unique!

The good news is that we can correct, protect, and support the microbiome with naturopathic medicine. The key is to test and then create an individualized plan.

Things that disrupt the microbiome

Check out this list ⬇️⬇️

If you want to support your digestion, immune system, metabolism, and brain…

…you’re going to need to have your gut microbiome on board.

So it’s important to avoid (or at least minimize) exposure to the things that most directly disrupt microbiome balance.

These include:

▪️ Antibiotics

▪️ Glyphosate (an herbicide residue on conventionally grown foods)

▪️ Artificial Sweeteners

▪️ Processed Foods

▪️ Stress!!

There are also plenty of things you can do to support a healthy microbiome, such as eating a variety of plant foods and exercising outdoors.

It’s all about tipping the scales in favor of health.

Wondering if microbiome balance could be an issue for you?

I can help you find out.

Microbiome & Disease

When it comes to the microbiome, the stakes are high 😬

We don’t see it, we can’t feel it, and yet it has power over nearly every aspect of our health. 

Those trillions of microorganisms on and in us influence digestion, detoxification, immune function, brain health, and more.

Evidence-based research (PMID: 34584224) shows that changes in the gut microbiome have been associated with all these conditions:

▪️ Rheumatoid Arthritis

▪️ Type 1 Diabetes

▪️ Type 2 Diabetes

▪️ Eczema

▪️ Asthma

▪️ IBD

▪️ IBS

▪️ Fatty Liver

▪️ Cardiovascular Disease

▪️ Chronic Kidney Disease

▪️ Mental Health Disorders

The microbiome is not the only contributing factor to these conditions, but it is one that is often overlooked.

And it is one that we always consider from a functional perspective.

Because in naturopathic medicine, we do more than treat a diagnosis. We look for underlying causes and optimize the structure and function of all body systems.

Habits for Microbiome Health

Simple ways to support your microbiome 🙌

It’s easy to forget about your gut microbiome, but there are also easy ways you can support microbial diversity with everyday habits, like:

🥗 Microbiome-Friendly Foods

The Mediterranean Diet, fermented foods, fiber-rich foods, and polyphenols (colorful compounds in plant foods) have all been found to benefit the microbiome.

🏃‍♂️ Regular Exercise

Exercise (as long as it is not training to exhaustion) benefits the diversity of the gut microbiome.

💤 Sleep & Circadian Rhythm

Unnatural disruptions in the sleep-wake cycle or short duration of sleep may alter the gut microbiome and intestinal health.

The benefit of doing these things?

Better digestion, stronger immune system, healthier metabolism, sharper brain function, and overall wellness.

Which of these do you think you could improve upon?

Gut-Skin Axis

Want clear & glowing skin?

Not many people realize this, but your skin has an ecosystem of its own (the skin microbiome), which can be nurtured or harmed just like the gut microbiome.

Studies have shown that the composition of bacteria on your skin directly correlates with skin hydration and texture, which in turn impact how your skin looks and feels.

You can support your skin microbiome from the outside (by what you put on it) and the inside (through the gut-skin axis!).

For example:

1️⃣ Use gentle skincare products rather than harsh and alcohol-based products.

2️⃣ Eat a microbiome-friendly diet, rich in antioxidants, fiber, and probiotic-rich foods.

3️⃣ Work with a naturopathic doctor to identify the root cause of any skin concerns you have.

Have you ever thought about healing your skin from the inside out?

Microbiome & Metabolism

🤔Ever thought of this?

Here’s how your gut microbiome affects metabolism (and why to fix it!):

1️⃣ Glucose Metabolism

An altered gut microbiome can increase the amount of insulin released in response to blood glucose, a pattern associated with insulin resistance.

2️⃣ Ghrelin Production

An altered gut microbiome can increase the secretion of ghrelin, a hormone that signals the brain it’s hungry.

3️⃣ Calorie Uptake

The composition of microbiota associated with obesity increases the absorption of calories from ingested foods.

What does this mean?

It means that there is more to metabolic health and weight loss than just counting calories and exercising 🤯

We get better results because we look at correcting the metabolism from a whole-person perspective, including gut health and the microbiome.

Curious to learn more?

Microbiome Diversity

My top tips:

1️⃣ Consume probiotic-rich foods or drinks, like yogurt, kefir, kombucha, and sauerkraut.

2️⃣ Increase prebiotic-rich foods, like artichokes, asparagus, onions, and bananas.

3️⃣ Focus on diversity in your diet, emphasizing colorful whole foods rather than processed ones.

4️⃣ Stay hydrated with water and tea, keeping alcohol to a minimum.

5️⃣ Exercise at least 30 minutes a day at least 3 days a week.

6️⃣ Follow a regular sleep schedule for a healthy circadian rhythm.

And remember: You are unique!

If you feel like you are doing everything “right” but still struggle with gut health, I can help.

Fermented Foods

This could be why👇

Just because fermented foods and probiotics are promoted far and wide for gut health does not mean they are for everyone!

➡️ Some people already have an overgrowth of beneficial bacteria.

➡️ Some people have inflammation, sensitivities, and compromised digestion.

➡️ Some people need to do some healing before being able to handle these foods.

What’s best for you depends upon the composition of your unique microbiome at this moment.

That’s why, if you’re struggling with gut health, it’s so important to work with a naturopathic doctor on a personalized plan.

Does any of this surprise you?

Mouth Breathing & Microbiome

Do you tend to breathe more through your mouth or your nose?

Your mouth has a microbiome of its own, but did you know that the oral microbiome depends on how you breathe?

A study of children found that mouth breathing had an adverse effect on the oral microbiome by increasing the number of pathogenic (bad) bacteria in the mouth 😬

Here are 5 ways to support a healthy oral microbiome:

1️⃣Nasal (rather than mouth) Breathing

2️⃣Tongue Scraping

3️⃣Flossing

4️⃣Replacing Toothbrush Heads Regularly

5️⃣Avoiding Antiseptic Mouthwash

Optimizing the oral microbiome can support the health of your teeth, gums, & digestion.

In Health,

Rachel Oppitz, ND