Sunday, March 3, 2019

How to Improve Keto Digestion

What if I told you that healing your gut microbiome could save your life?

Yes, your immune system lives in your stomach. An emerging area of medical science is the understanding of our gut biome. It seems almost weekly, a new scientific study shows there is a link between our gut microbiome and optimum health.

                “Boosting bifidobacteria has a number of benefits including helping to reduce the population of potentially damaging bacteria, enhancing bowel movements, and actually helping boost immune function.”  Dr. David Perlmutter, MD

Chronic constipation affects approximately 25% of all adults. People are suffering from irritable bowel syndrome (IBS), bloating, diarrhea and general abdominal pain.

Walk down the aisle of any health or grocery food store and you will see the products that are being sold to help people with digestion. Probiotics, fibers, enzymes, acid reducers, stool softeners, Dulcolax, Senokot, Miralax, Milk of Magnesia and Glycerine suppositories.

You don't need drugs, pills or supplements to heal your gut and improve digestion.

The human body has a symbiotic relationship with billions of microorganisms.

The definition of symbiotic is: "Denoting a mutually beneficial relationship between different people or groups.

It's mutually beneficial. We give the microbes somewhere to live and give them food to eat and they help us digest the food we eat. These little fellas are called our gut microbiome. They live mostly in the large intestines and mouth, but they can also be found in the genital tract and even on the skin. Scientists are finding out that these microbes do far more than just help us digest our food.

Does our intestinal microbiota determine if we're fat or lean?

I dissected a study from the Scientific American that showed how gut biome might play a role in obesity. The study involved twins, both lean and obese, and it was found that the gut microbiome in the lean people was much more diverse than those in obese people. The lean individuals had a massive colony of Bacteroidetes, which is a microbe that targets plant starches and fibers. Their digestive system utilized the starches as energy more efficiently than the obese, who passed more of the starches without absorbing the nutrients.

Video on How to Prevent Keto Constipation

Our Microbes help fight against Irritable Bowel Syndrome (IBS)

Research shows a healthy gut microbiome can prevent and heal IBSThe mostly anaerobic microbiota of the colon contains a diverse colony of metabolically active bacteria and fungi that closely interact with our immune system. IBS, Crohn's disease, ulcerative colitis, and pouchitis appears to be a negative pathogenic immune response or immunoregulation. Poor microbial composition and function contribute to IBS occurrence. Improving the diversity of our gut microbiome (microbial biotherapy) has been shown to limit the preponderance and severity of IBS.

The link between our gut microbiota and Alzheimer's.

Emerging science is showing the link between healthy gut microbes and neurodegenerative diseases. There appears to be cross-talk between the gut and the brain (gut-brain axis). Microbial biotherapy is showing promise as a possible future treatment to improve brain gene expression and restoring neuronal pathways in people suffering from neurodegenerative diseases.

This study published on PubMed, was kind of hard to read because it involved rats, but the rats were given probiotic biotherapy (Lactobacillus and Bifidobacterium).  The data indicated that this probiotic formulation improved the gut-brain axis and suggest that improving gut microbiome could play a therapeutic role in improving some neurodegenerative conditions. More studies with humans are obviously needed, but the preliminary research looks promising.

There's some big money being thrown at these little microbes.

The billionaire Bill Gates, (founder of Microsoft) has been investing in microbial biotherapy for about 10 years. Gates feels that he's on to something. He predicted that "we will get a breakthrough" in nutrition in the coming decade. He recently said he thinks we can revamp the inner workings of our guts by seeding the microbial colonies that live inside us.

Video on How to Improve Keto Digestion

Improving your gut microbiome will also greatly reduce Keto Constipation.

So how can we improve our gut-health without drugs or pills?

Give the microbes a good place to live and thrive.

  1. Cut out the things that kill them like:
  2. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil, Aleve, Motrin, etc.
  3. Antibiotics (only take them when absolutely necessary).
  4. Artificial sweeteners like Splenda.
  5. Antacids for heartburn, like Maalox, Mylanta, Rolaids, etc. 
  6. Prescription medicine for acid reflux like Nexium, Prilosec, etc.
  7. Processed foods and excess refined sugar.
  8. Lower your intake of inflammatory omega 6 fats.

Make sure we have enough prebiotics and probiotics.

  1. Seed your stomach periodically with probiotics to nurture the gut microbiome.
  2. Eat fermented foods like Kimchi, Pickles, Sauerkraut, Beet Kvass, Greek yogurt and most importantly, whole milk, grass-fed Kefir.
  3. Eat prebiotics foods with Inulin and oligofructoses like asparagus, chicory root, garlic, onions, leeks, Jerusalem artichoke, and dandelion greens. 
  4. Get some N-butyrate. It is a short-chain fatty acid that heals the cells that line the gut. Butyrate can be found in vegetables like green beans, and leafy greens. It's also present in milk fat like cheese, heavy whipping cream, butter, and whole milk Kefir. Look for grass-fed dairy, it's much more healthy than grain fed dairy.
  5. Take glutamine and collagen peptides to heal your gut lining. This study showed that individuals with IBS had lower levels of serum collagen. Also, this additional study showed that Glutamine also improved symptoms of IBS.

Video on How to Make Milk Kefir

Another amazing probiotic is Beet Kvass. It is a supplement over 1000 years old and is credited for helping some people in Russia and Ukraine in living past 100 years old. It contains probiotics, betaine, trimethylglycine, antioxidants, phytochemicals, nitric oxide and a whole host of vitamins and minerals.

Video on How to Make Beet Kvass

There you have it, some tips for improving your Keto-Digestion. For more information, read this article on How to prevent constipation on the Keto Diet.

Robert N. Bryant
Ketogenic Information

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