Restoring Gut Health: How to Balance Microbiome
The gut microbiome is an integral part of overall health. When the gut microbiome is balanced, it supports digestion, immunity, and even mental well-being [1].
However, an imbalanced microbiome—known as dysbiosis—can cause severe chronic diseases, such as heart problems, cancer, dementia, diabetes, and premature skin aging [2] [3] [4].
Also, dysbiosis can produce small, dense LDL cholesterol due to the presence of Amylopectin A found in wheat and grains. Let’s learn how the gut microbiome works and how we can improve its function [5] [6].
What Is the Gut Microbiome?
Microbes are microscopic organisms, including bacteria, fungi, viruses, and archaea. The body hosts multiple microbiomes, including those in the mouth (oral microbiome), on the skin (skin microbiome), and in the vaginal area (vaginal microbiome), which must be in balance [7].
Some of these microscopic organisms that live in the gastrointestinal (GI) tract are beneficial, helping digestion, immune function, and nutrient absorption. Yet, others can be harmful if they overpopulate or disrupt the balance of the microbiome.
In a healthy gut, beneficial microbes are more than harmful ones, supporting digestion and overall health in the GI tract.
The GI Tract and the Gut Microbiome
The GI tract includes the mouth, stomach, small intestines, large intestines, and rectum, which contain a complex ecosystem of beneficial and harmful bacteria.
It is crucial to maintain the right balance of gut bacteria. When these bacteria become imbalanced, endotoxemia can occur [8] [9].
Endotoxemia occurs when endotoxins, especially lipopolysaccharides (LPS) from the outer membranes of harmful gut bacteria, enter the bloodstream. This triggers chronic inflammation and causes various health issues.
Dysbiosis (an imbalance of gut bacteria) can lead to an overgrowth of harmful bacteria that release more endotoxins [10] [11].
One example is when fecal microbiota move into the small intestines, leading to Small Intestinal Bacterial Overgrowth (SIBO) [12].
The primary endotoxin responsible for these issues is lipopolysaccharide (LPS), which can cause systemic inflammation and chronic disease.
Several factors can cause gut microbiome imbalance, one the most important of which is diet and the foods we eat.
What Destroys the Gut Microbiome?
Different kinds of plant-based foods, as well as antibiotics, glyphosate, smoking, and alcohol, are the main factors harming the gut microbiome imbalance.
Foods That Harm Gut Health
- Wheat, grains, sugars, high-yield dwarf wheat, oats, rye, and rice contain harmful compounds like Amylopectin A, which can cause insulin resistance and LDL cholesterol production.
- While gluten-free processed foods are marketed as healthy, they contain additives that can disrupt gut health.
- Vegetable seed oils, such as soybean, canola, and corn oil, promote inflammation and gut damage.
Other Factors That Damage the Microbiome
- Antibiotics: Consuming antibiotics in excess kills beneficial bacteria, leading to imbalances in the gut microbiome.
- Glyphosate: It is found in pesticides, and if you consume plant-based foods containing this compound, your gut flora gets disrupted because it acts as an antibiotic.
- Smoking and alcohol are common factors that can harm gut bacteria and promote inflammation.
- Probiotics: Contrary to popular belief, probiotics are not the most effective solution for gut health. Many commercial probiotic supplements contain limited strains of bacteria that do not fully restore gut balance. Also, some probiotic products contain unwanted additives, fillers, or dairy-based cultures that may not be suitable for everyone and can further disrupt the microbiome. Instead of relying solely on probiotics, you can use the following.
How to Fix Your Gut Health and Microbiome?
One of the most effective ways to restore gut health is by introducing Lactobacillus reuteri, a beneficial microbe most people lack. Studies show that promoting this bacteria can help digestion, immunity, and even skin health [13].
To promote Lactobacillus reuteri, you can make a simple yogurt at home using the following recipe.
FULL RECIPE HERE: https://drdavisinfinitehealth.com/2019/07/how-to-make-l-reuteri-yogurt-step-by-step/
Ingredients:
- 1 quart half-and-half (or full-fat dairy)
- 10 crushed BioGaia Gastrus tablets or 2 tbsp of a previous yogurt batch
- 2 tbsp prebiotic fiber (inulin or raw potato starch)
Instructions:
- Clean a glass or ceramic bowl with hot water and soap.
- Mix prebiotic fiber and crushed tablets (or previous yogurt) in a small amount of dairy to form a slurry.
- Add the remaining dairy and stir well.
- Cover lightly and ferment at 100°F (38°C) for 36 hours.
- Store in the fridge; the yogurt will thicken as it cools.
Tips:
- Use a sous vide, adjustable yogurt maker, or Instant Pot (if it stays below 110°F).
- Serve with berries, granola, or natural sweeteners.
Using this yogurt can have various benefits, including
- Improving skin by boosting collagen
- Speeding up healing and increasing bone density
- Reducing appetite and increasing testosterone
- Supporting gut health and preventing SIBO
- Improving sleep and social bonding by releasing oxytocin
In addition to this yogurt, you can consume the following foods to improve your gut microbiome, which means lower inflammation, better digestion, and no problems related to microbiome imbalance (including heart disease, cancer, dementia, diabetes, and skin aging).
Dietary Protocols for Gut Health
To restore the gut microbiome balance, we need a nutrient-rich diet and fermented foods.
Nutrient-Dense Foods
Include the following foods in your diet to improve gut health and rebalance the gut microbiome.
- Full-fat dairy contains essential fatty acids that improve gut health.
- Bone marrow (from cartilage) contains collagen and nutrients that help gut lining repair.
- Organ meats (liver, brain, and heart) are rich in vitamins, minerals, and bioavailable nutrients, improving digestive function.
- Grass-fed, pasture-raised meats provide natural nitrates, which support gut and vascular health.
- Magnesium is essential for metabolic function and gut health.
Consume Fermented Foods
Fermentation is a natural process that promotes the growth of beneficial bacteria. Fermented foods are essential for gut health, offering probiotics and enzymes that help digestion.
Fermentation is a simple process, and you can make fermented foods even at home. You do not need to buy expensive fermented products to improve your gut microbiome.
What Is Fermentation?
Fermentation is the process by which bacteria and yeast break down sugars in food, producing useful compounds like lactic acid. Fermentation not only preserves food but also improves its nutritional profile.
How to Ferment Foods at Home?
To ferment foods, use a starter culture, which speeds up the fermentation process and ensures consistency. Fermentation usually takes several days to weeks, depending on the food type. You can ferment foods at home using the following steps.
Step 1. Choose the ingredients.
- Fresh, organic vegetables (cabbage (for sauerkraut or kimchi), cucumbers (for pickles), carrots, beets, garlic)
- dairy (milk for yogurt or kefir)
- beverages (Tea (for kombucha), coconut water)
Step 2: Prepare the ingredients.
- Wash the vegetables and cut them as you like.
- Brew tea if making kombucha.
Step 3: Add salt or starter culture.
- Add salt for vegetables (about 2% of the vegetable’s weight) and create a brine.
- For milk, use a probiotic starter culture (e.g., yogurt or kefir grains).
- For kombucha, use a SCOBY (symbiotic culture of bacteria and yeast) and starter tea.
Step 4: Pack the ingredients into a fermentation jar.
- Place vegetables tightly into a clean glass jar, leaving space at the top. Pour the brine over the vegetables and fully submerge them. Use a weight to keep them under the liquid.
- For yogurt or kefir, mix the starter culture with milk and pour it into a fermentation jar.
- For kombucha, add the brewed tea, starter tea, and SCOBY to a glass jar.
Step 5: Cover and ferment.
- Cover the vegetable jar with a breathable cloth or loose lid to allow gases to escape.
- Seal the yogurt or kefir jar with a lid and keep it warm (about 100°F for yogurt, room temperature for kefir).
- Cover the kombucha jar with a cloth and secure it with a rubber band to allow airflow.
Step 6: Store at the right temperature.
- Store vegetables at room temperature (65-75°F) for 3 to 14 days, depending on the taste and texture you like.
- Ferment yogurt at 100°F for 12-36 hours.
- Ferment Kombucha for 7-14 days at room temperature.
Step 7: Taste and store.
- Taste occasionally, and when the desired flavor is achieved, transfer the fermented food to the refrigerator to slow down fermentation.
- Sauerkraut, kimchi, and pickles can last several months in the fridge.
- Yogurt and kefir stay fresh for 1-2 weeks.
- You can add fruits to Kombucha to improve its flavor and place it in a bottle for a second fermentation.
The Best Fermented Foods for Gut Health
- Kimchi (spicy, fermented cabbage)
- Sauerkraut (fermented cabbage)
- Kombucha (fermented tea)
Although the above foods are among the best fermented foods, variety is the key! Consume different fermented foods to get various useful bacteria and for a balanced gut microbiome and healthy gut.
Dr William Davis' Books
- Super Gut: A Four-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight
- Wheat Belly (Revised and Expanded Edition): Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
- FoodMarble AIRE | Personal Digestive Breath Tester Device Only | Easily Monitor Your Gut Health | Track and Discover Food Sensitivity
Carnivore Diet Resources
- #1 Carnivore Community
- Find A Carnivore/ Keto Doctor
- Carnivore Macro Calculator
- GoCarnivore Sugar Calculator
- Buy KetoMojo (Ketone Meter)
About Dr William Davis
Dr. William Davis is a cardiologist and New York Times #1 bestselling author of the Wheat Belly book series.
He is Medical Director and founder of the Infinite Health program including the Infinite Health Inner Circle. He is Chief Medical Officer and co-founder of Realize Therapeutics Corp. that is developing innovative solutions for the disrupted human microbiome and author of the book Super Gut.
