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Microbiome presentation
1. Ashwani K. Garg, MD
Family Medicine
Lifestyle/Integrative Medicine
Northshore Medical Group
Lincolnwood, IL
2. Not individual medical advice, for education purposes only
Not representative of my employer, Northshore
Always check with your doctor before making treatment decisions
No commercial interests/conflict of interest
3. Learn to improve digestion, prevent acid reflux and balance your
intestinal biome in this informative discussion on how to keep your
“second brain” in optimal health. Types of probiotics and their
effectiveness will be compared, including how to make them at home
and include them in meals.
4. “When it comes to restoring the health of
the microbiome, no amount of vitamins or
supplements can take the place of a
balanced, nutrient-rich diet”
– Dr. Robynne Chutkan, Integrative Gastroenterologist
Author of “Microbiome Solution”
5. Our gut microbes number 10 times the number of cells in our body
Protect us from infection, support metabolism, promote healthy digestion
and elimination
100,000,000,000,000 organisms in gut, ¾ of immune system
90% of serotonin in the gut
“second brain” “gut feeling”
Metabolic/diabetes
Digestive diseases
Autoimmune disease
Heart Disease/Kidney Disease
Psychiatric Illnesses/Neurologic
Allergy/Asthma/Eczema
Leaky Gut ----------------------
6. Poor diet
Too many animal products loaded
with antibiotics; dairy foods
Too much processed food
Not enough fiber from plant food
Overmedication – antibiotics,
hormones, NSAID (Advil, Aleve…),
antacids, steroids, chemo
Stress
Toxic chemicals (pesticides, BPA,
alcohol, additives/preservatives)
C/section birth and not breast
feeding
7. Enteric nervous system
Vagus nerve connects the 2 nervous systems
90-95% of serotonin lives in the gut not the brain (“happy hormone”)
Sympathetic and parasympathetic nervous systems
Are involved in digestive functions (or malfunctions)
Stress can lead to maladaptive behaviors
Proper diet can improve both brain/gut health
8. Probiotics can be useful in certain cases
Biogaia Gastrus – acid reflux / H. Pylori (ask your doctor)
Saccharomyces (prevention/treatment of C. Diff and travelers diarrhea)
Spore based probiotics for autoimmune disease/leaky gut syndrome
(Just Thrive/Megaspore)
VSL-3 (useful in some cases of IBS and ulcerative colitis
In most cases, using most probiotics is like using eyedropper to fill a bathtub.
10. 1 small head of cabbage, 3 carrots, 1 Tbsp sea salt
Shred cabbage, carrots, mix with salt, place in bowl to brine few hours
Pack mixture/brine in jar, cover top with 1” of liquid
Cover with loose lid or coffee filter w/rubber band
Culture about 1 week, move to fridge, cover with lid tightly
11. Many people have gluten intolerance and don’t know it
Diseases such as autoimmune, skin conditions, bloating/gas
Testing is available through the doctor
A lab called “Vibrant America” does a test called “Wheat Zoomer”
which is much more detailed
If you don’t have wheat intolerance, enjoy wheat organic and in its
whole form such as bulgur, farro, etc.
If gluten intolerant use whole grains such as oats, quinoa, buckwheat,
spelt, millet, chickpea flour, etc. and not processed junkfood
12. Eat whole, unrefined plants in abundance. Fruits, vegetables, whole
grain, legumes, nuts/seeds especially flaxseed
Minimize or eliminate intake of dairy, meat, cheese, eggs, sugary foods
and processed grains
21daykickstart.org, PCRM.ORG, Gutbliss.com
Get rid of alcohol, highly processed, sugary/starchy foods, animal food
H2O is the WAY TO GO (green tea, herbal tea, ginger tea, natural
beverages)
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18. Avoid chemical personal care products – use natural and plant-based
where possible. For example, instead of antiperspirant, use Schmidt’s
or Pit Paste (or make your own using arrowroot, baking soda, coconut
oil, and essential oil); WHAT you cook on is important too!
Get rid of that sanitizer. Use essential oil based instead (Thieves)
Get rid of mouthwash. Use water-pik / floss. Consider herbal paste
Manage stress (mindfulness/meditation/yoga/tai chi…)
Get enough sleep. Your digestive system also needs a rest (12 hours)
Exercise is good to balance the nervous system and the gut
Vegetables are rich in a vast number of health-promoting nutrients, including vitamins A and C, many B vitamins, and fiber. Vegetables can also be excellent sources of calcium and iron — nutrients often associated with animal foods. Eat a variety of colors to ensure you’re consuming a wide array of nutrients.
Colorful Vegetables and Leafy Greens: Broccoli, cauliflower, Brussels sprouts, cabbage, peppers, mushrooms, zucchini, squash varieties, leeks, asparagus, kale, spinach, lettuce, collard greens, chard.
Root Vegetables: White, yellow, and red potatoes, sweet potatoes, carrots, parsnips, beets, turnips, onions.
Fruits can be rich in fiber, vitamin C, vitamin A, and antioxidants. Choose whole fruits over fruit juice, which is void of fiber. Like vegetables, eat a variety of colors to get the greatest array of nutrients.
Colorful Fruits: Apples, bananas, citrus, berries, melons, pineapple, kiwi pears, mango, stone fruits.
Whole grains are rich in B vitamins, protein, fiber and zinc. The best way to eat grains is in their most whole form, like brown rice, quinoa, bulgur, barley, oats, and corn. Whole grains can also be eaten in the form of whole grain breads, tortillas, and pastas, although these processed choices are less nutritious.
Whole Grains: Brown rice, wild rice, quinoa, barley, bulgur, oats, millet, teff, amaranth, corn, spelt.
Beans, peas and lentils (also known as legumes) are rich in protein, fiber, calcium, iron, and B vitamins. Eat a variety of legumes, such as lentils, chickpeas, black beans, pinto beans, and organic soybeans (called edamame).
Beans and Legumes: Garbanzo, kidney, black, navy, white, Lima, pinto, lentils, edamame, split peas.
Nuts and seeds are rich in protein, calcium, and healthy fats called omega-3 fatty acids. Eat nuts
and seeds like walnuts, cashews, almonds, pecans, sesame seeds, flax seeds, or sunflower seeds in small amounts — only a small handful a day — as they are high in calories.
Nuts: Walnuts, almonds, macadamia, cashews, pecans, pine, Brazil.
Seeds: Sunflower, sesame, flax, chia, hemp, pumpkin, poppy.