Recent research has shown that intestinal microbes that live in our gastrointestinal tract are responsible for how we are healthy and also if we become obese. We all have a tube that runs through our body ... it is called our gastrointestinal tract and it is how we feed. We put the food in this tube and food through a process called digestion. What many of us do not know is that this tube is full of microbes. They exist throughout the GI tract, but that predominate in our colon or large intestine, which is the last part of the digestive system. They help in digestion and in fact break the fibers that we have trouble digesting allowing vitamins and fatty acids to be available in the process.
Microbes are small unicellular organisms and are some of the oldest forms of life on this earth. They live everywhere, from the coldest places in the hottest places on the planet. They live on our skin and throughout our digestive tract. We call the billions ... yes, I said trillions of microbes that inhabit our intestinal tract microbiome. Gut microbes are many good things for us, including boosting the immune system, affect our mood, protect against autoimmune diseases, they detoxify and keep us slim. They even keep healthy babies.
The researchers found that people who have more diversity in the type of microbes found in the intestines are healthier and leaner. In one study, researchers compared the gut microbiome children Florence Italy to children of a West African country. Now, we must understand that children of Florence eat a lot of refined foods, while the children of West Africa eat a diet consisting of plant foods rich in fiber. The researchers found that children of West Africa was significantly greater diversity of microbes in their intestines that children in Florence, Italy.
So how do we get a diverse microbiome? First, we should try to eat a variety of plant foods. Raw foods have microbes that cover the surface of the food and are within the food as well. Soluble fiber, in particular, is that our microbes love feast. Germs can extract energy from the extra fiber, nutrients, vitamins and other compounds for us. Fatty acid short chain (SCFA), obtained from fibers are of particular interest because they have been linked to improved immune function, reduced inflammation and protection against obesity . These SCFA have an anticancer effect on the colon.
When we feed our food microbes that are rich in fats and refined sugars, microbes have nothing to eat and they start eating our intestinal mucosa. This is a thin protective layer that coats our intestines. When this layer is damaged, it can lead to a syndrome of leaky gut, allowing pathogens to cross into our bloodstream, which can make us sick! When the microbes in our intestines are variously populated they provide a protective layer called the mucosa between our intestinal mucosa and any potential pathogen. Their diversity, numbers and activate immune function overwhelms potential microbes are pathogens. So they help us to stay healthy!
Our microbiome has also been shown to help keep us lean. In a fascinating study, the researchers populated tract of mice with microbes from an obese man who had an identical twin who was thin ... guess what; the mice became obese compared to lean mice that received microbes from lean twin !!
Probiotics are viable microorganisms that can be delivered orally and incorporated into the gut microbiome that increase the number of good bacteria in the intestines. Probiotics are live microorganisms which when administered in adequate amounts, provide a bene fi t health. These are foods which have been inoculated with microorganisms and then through a fermentation process pushed microbes in food. Foods that offer an increase in microbes are raw fruits and vegetables, fermented dairy products like yogurt and kefir, fermented vegetables such as sauerkraut.
Prebiotics are microbes that eat to survive. Soluble fiber is especially important for your germs. Prebiotics are non-digestible food ingredients that promote the growth of beneficial intestinal microbes. Foods like beans, oats, oranges, Brussels sprouts, flax seeds are excellent sources of soluble fiber.
So the next time you eat, ask yourself, does this food I eat increasing diversity of my good microbes making me healthier and leaner, or will they destroy good microbes that I do and I get sick and obese?
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Jeff Gilliam, PT, PhD, OCS
Jeff Gilliam PT PhD: is a specialist in weight loss, who studied in detail in the areas of health behavior, exercise physiology and nutritional biochemistry at the University of Florida. Jeff taught a course at the University of Florida called "Search Applications to obesity and weight loss." He also taught for UF DPT program to promote health and well-being "and" Evidence Based Practice III '. His doctoral research was in the area of effective behavioral interventions for obesity and its associated diseases. He is the founder of choice of doctors for weight loss Loss a program of life / Successful weight, which can be found in more than 40 clinics in the US Southeast. He is currently clinical director of ReQuest Physical Therapy (Gainesville, Florida) and integrates the loss of life program / weight in physical therapy for his patients to help them achieve their healthy body weight.
Jeff Gilliam is an orthopedic specialist certified by the American Board of Physical Therapy Specialties.
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